Shownotes
In this revelatory episode, Amy White, highlights the importance of understanding your body's changing needs, achieving permanent weight loss, and using transition foods to manage sugar cravings effectively, making the journey to better health straightforward and enjoyable for all.
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Transcripts
Hi and welcome to the You World Order Showcase podcast. Today we are speaking with Amy White. Amy is the creator of Hangry to Healthy, I
::Love that, Amy.
::Because who.
::Wants to be hangry, right?
::We spend many, many too much time feeling Hangry.
::Yeah, yeah, it really. I don't know.
::Well, I'm sure that you're going to tell us.
::How easy.
::It is to avoid that trap because I hate it.
::Yeah. So welcome to the show.
::Tell us all about you. How?
::Do you get started in this I?
::Know you haven't.
::Been really overweight at any point in your life, but I think your story is very relatable to a lot of us out there.
::So I haven't been obese. What would be considered obese now? I certainly have been overweight.
::So I started. I didn't and I didn't start all this. This part of this.
::Chapter of my life until I was in my 40s, so I am. I was pretty healthy and pretty fit most of my life and then it was right around when I was 37 that I became very. It became very clear that I was no longer fit and clearly no longer as healthy as I thought I was. And that was when I was probably my most overweight.
::I wasn't. I never really weighed myself, so I don't even know how much I actually weighed. I just know I was my clothes didn't.
::Bit I go shopping and be shocked that, you know, I'd pick something off the rack and it wouldn't fit me. And I was like, what does, you know, I don't know what's going on. So I was, I I'm guessing I was probably.
::40 pounds.
::Overweight and I ended up getting into this whole nutrition world because my daughter had gut issues.
::And we couldn't get them fixed.
::Going to the conventional Dr. we did all the things we had all the invasive stuff done, looking to see what can we do, what's wrong with her? And the answer would come back when nothing's wrong with her. She's perfectly fine. And it was like, well, she's not.
::That and so then a friend of we were living in Chicago at the time, and a friend of mine said, well, you need to go see this nutritionist. And I'm like, I don't even know what that is, but we are in, we will do anything. And so we saw her briefly, and she just was like, you know, kind of a throw away. Stop eating gluten. You know, it's like, whatever. But it was kind of magical.
::We stopped. She stopped eating gluten and within a week or two it was like all kinds of things completely changed. So I just became.
::And obsessed with food and the body. I was like, this is magic. I really need to understand everything. And so I ran out of things to read. Told my husband I had to go back to school because I needed a syllabus. And he's, like, great. And so that's what I did. So I went back to school and got my Masters degree in nutrition and it was really all about the gut.
::In health, but in in doing that, I actually learned how to work with my own body to bring myself back into balance. What I would I didn't think of myself as being sick. I didn't think of myself as having any illness.
::This but yet my body was clearly fighting with me because I was uncomfortable. I had aches and pains, I was overweight, I was addicted to sugar. I was hungry all the time, and I was angry. I had moments.
::We had this lovely opportunity where we got to go to the.
::Super Bowl.
::And I remember being at the Super Bowl and all these events and things that were happening.
::And I was mad.
::Because I needed to eat on a schedule. When am I going to be able to eat? And if I'm not eating on a schedule and it was just it I was able to stop myself and think what is happening? Why?
::Is this such a?
::Big deal that I have to like, stop whatever we're supposed to be doing. And that event we're supposed to be going to so that I can have some scrambled eggs.
::I'm like what is happening so.
::Anyway, fortunately for me, the nutrition stuff all sort of came back and I just like, oh, I get it and I understood.
::That food is communication is information and I was not properly communicating with my body and so I'm now going to be I'll be 57 in January.
::And I am better now in my 50s and in my later 50s than I was when I was 373839, even 40. And it started, you know, when I was in nutrition school, then in my early 40s. And then it's just gotten better and better from there. And so I think the thing that I am trying to spread the word.
::Is it?
::It doesn't matter how old you are. If you want to feel good. If there's a way you want to feel and the way you want to look, you can have it. You have to understand how to work with your body because our bodies are always changing and they have needs and we need to understand how to meet the needs of our changing body.
::And when you do that, your body will really give back everything that you want.
::So that's kind of where I'm at.
::And helping people understand how to lose weight permanently because you're not dieting.
::Yeah. And your whole point about communicating with your body, your changes as you get older and your nutritional requirements change and your taste.
::Change. It's really weird. I I'm 63 and I notice I've always loved beef.
::And chick.
::I don't like chicken so much anymore. It tastes weird to me and beef tastes kind of strange to me. Sometimes I have to be really careful about where I get my.
::Protein sources from.
::Because it really makes a difference in.
::The quality of the.
::Protein that you're putting into your body the food, but it's just it's weird how my tastes have changed.
::I don't know.
::If it's the food itself, I suspect that there's a little bit of that that's happening.
::Just in the way that food is processed in this country anymore. But I think it's also a part of getting older. You're just like things that.
::You used to like really crave if you don't crave so much anymore.
::Yeah, I have a similar situation with pork. I love pork chops I, but I have to buy. I I'll notice depending on where I buy the pork, how? How it makes me feel. It's really interesting, but I and chicken is so funny because it's another one of.
::Those things that I.
::Don't particularly like.
::Chicken and but it I don't know that it's my taste that have changed. I think I've just.
::Become aware of.
::The fact that I don't know that I just really like chicken. I don't know that I ever did. It was just something that I always ate. It was available. It's easy. And even today I still eat it because it.
::Is available. It is easy.
::But it's so funny. I can certainly say it's not my favorite.
::I just I.
::Don't love it.
::But again, I don't know that my taste has changed. I think I just became more aware of the fact that it's not my. It's not my favorite thing.
::And when it?
::Comes to like preparing food. How? How?
::Has that changed for you over the years?
::Well, is this is a very interesting question because I think as a nutritionist and you know a weight loss coach, people are always like how much cooking do I have to do and Oh my gosh, and they'll start talking to me about like, oh, you know, specific items in their ingredient list. And I only and I'm always like, you know.
::Let's take a step back.
::OK.
::It that's kind of the minutia when you're starting to like dig through an ingredient list. There's so much low hanging fruit that we need to like, deal with first. And so the number one, I, I'll, I, I will cook. I don't mind cooking, but I'm busy. So I don't actually have a ton of time to cook. So.
::I'm trying to answer your.
::Question. I think it was. How have? How have I do?
::I prepare food or I think that was.
::How is the?
::Should preparation situation change? But I think you're actually getting to the point of my question, which is.
::Have it changed?
::How much cooking are you going to?
::Have to do.
::Right. So I so I we in our House I always tell my clients I'm like I'm big on food inventory like I want you to have food inventory. That doesn't mean that you're a prepper, that you have to prep everything. You have to have these beautiful boxes in your fridge and it's like lunch, dinner, lunch and you know all these.
::Things I don't do.
::I don't prep.
::But we do.
::Have a ton of food inventory meaning.
::It's not in my freezer, it's cooked and it's in the refrigerator so I can open the refrigerator and I will have multiple choices of things that we can throw together to make a meal. I can grab just.
::For a quick.
::Lunch. So we probably and at our House we probably cook a couple times a week and then we cook big so that we always.
::Have if we cook hamburgers.
::We never cook less than nine hamburgers, so we always have leftover in the fridge. We always cook a big Tri tip roast and then we slice it. It's like roast beef and we have that all done in the fridge and I'll do.
::I'm trying to think what else we usually have in there. We always and we do usually have a roasted chicken in there that's deboned and ready. So you don't have to go in and debone it, it's already done. It's ready. But making sure that we have again pork chops love pork chops. If I'm making pork chops, I'm making 6 to 8 pork chops. So they have the extra. So it's always just going to have.
::That inventory in the fridge so that it's ready.
::To go because.
::I'm pretty much ohh I have 1/2 an hour to eat. I'm gonna go eat and I need it to be.
::Past and you come home from work. You're tired, you get kids. You're tired. The last thing you want to do is try to figure out how to throw a meal together. So it's really.
::About so I'm.
::Big on what can you make in 10 minutes if you're going to pull something together from scratch and then what do you already have that now you can pull together and make a really.
::You know, delicious meal that you're excited about because.
::The other thing is you can't like look at your day and think, OK, I'm going to eat this, this and this and you know whatever and not get excited if you're planning your food for the day and you're just.
::Kind of like.
::There's a really good chance you're not going to eat that food. You're going to instead go find something if you're at work that's in the break room or something else that's enticing.
::So you need.
::To make sure that you're excited about what it is you are eating and that's so, that's one of the big things that I teach with my hungry to healthy coaching. It's like I have tons, hundreds of recipes that everybody gets access to.
::And I'm just like, no, they're delicious. You have to understand that when you start making your food, everyone in your house is going to want to eat what you're eating because it's really good. So make sure you make enough because you're gonna go in for your leftovers and.
::They're going to.
::Be gone and so that that takes care of a few things, which is one of the concerns is, well, I'm going to have to make meals for myself and then the rest of the family.
::And like no.
::You're actually going to end up making your food.
::And they're going.
::To want it so it works out really well.
::I noticed when I went.
::Through the what to eat? Guide and.
::We're going to talk about it because I.
::I love the title and you're so right when it.
::To just tell me what to.
::Eat. I'm over guessing, yes.
::I noticed on it that there are some things that you substitute in there. It's not like.
::You're never going to have anything sweet again in your.
::Life because I know you, that swerve on there and I love swerve, swerve is like my favorite thing because if you use swerve, it works like sugar. I mean in terms of.
::Very sweet.
::It's very sweet, but it bakes like sugar and sugar has certain properties. When you cook with it that you.
::Need when you're.
::Making things.
::That you can you can veer off to.
::The side and.
::Still have the occasional cake cheesecake, chocolate cake. There's a chocolate cake recipe that I know of that you can use like.
::Unsweetened chocolate. It's just chocolate, bakers chocolate they call it or 100% cocoa and then swerve eggs. And I think that's it.
::I don't.
::Think there's even.
::Any flour in?
::It it's just.
::Like and it makes this amazing, right?
::Decade inch dessert, yes.
::Like and you just stick swerve powdered sugar on.
::Top of it and maybe a couple of raspberries.
::You're feeling like you're living life on.
::Top of the world, but.
::No sugar.
::Right. So this so that So what you're just what you just mentioned is my what to eat list like I'll eat or the eat this list and I have that currently available as a free PDF download and it is the list that I start my clients.
::And no sugar.
::With so it is coming directly from a hungry, healthy program, my hungry healthy program is broken into four.
::Phases phase one, which is where this list comes from and it's the beginning of phase one is all about bringing your body into balance. So it's all about balancing your metabolic hormones, the hormones that make you feel hungry, make you feel full.
::Make you crave sugar. Give you.
::Energy allow you to burn body.
::Fat so that list is very specific.
::To transitioning your body, reducing inflammation, and transitioning you into a place where you.
::Like it's not really.
::Good and that happens usually within the first two weeks of kind of eating off that.
::Eat this list, so yes.
::I am a huge believer in transition foods because I want you to come off. I want those sugar cravings to go away I.
::Want you to.
::Feel what it's.
::Like to be able to walk by.
::Chocolate chip cookies.
::And not want one.
::To go boy. Those smell good. Ohh they even look delicious.
::Just. Oh yeah. But I'm just I I'm not. I don't really want one, right?
::Now and just be able to walk.
::By it is.
::So powerful to be able to do that and know that you really just don't need that cookie right now and you don't want it. But that's you controlling when you want that treat versus your body demanding you know this.
::Treat because of a craving.
::So yes, I love the transition foods because what you're doing, what you just described is you're creating this dessert, I call it. I say treat don't cheat so.
::You're creating a.
::Dessert that every dialectical, every delectable bite of that dessert is actually bringing your blood sugar into balance versus causing a huge, you know.
::Blood sugar spike and then cravings. So you're eating this delicious dessert and every bite is making your cravings disappear more and more. So again, within a week to two.
::Peaks. My clients will usually they'll be have some dessert or some things that they're using as their transitioned.
::Food while they're coming.
::Off of sugar and by the second week, I'll say oh, how's that going? Do you do you like this dessert or what do you?
::Do and they'll be.
::Like, Oh my gosh, I totally forgot that I had that because.
::They just aren't crazy. They they're.
::Not thinking about it.
::Very powerful, but the whole point of going from hangry to healthy is that you you're not going to be.
::Dieting, there's no dieting at the end and you're able to. You've brought, you've brought your body into balance. You understand what good feels like to you. You have the eat this list. Then we start to expand as you get into phase two and phase three, we're expanding off the eat this list because I need you to be able to understand.
::Your personal tolerance level for any food that way there are no surprises and there's no.
::There's nothing you cannot eat. You can eat anything you want. You can do it today. You can do it after you eat it up to eat this list. The point is what you want to eat tends to change.
::So you can still eat anything you want. I love ice cream. Yes, I eat ice cream. I go with my grandkids, we get ice cream cones.
::That do I eat ice cream every day? No. Do I eat it more than once a week? No. Do I eat it more than a couple times a month? No, because I know my body's tolerance level. I know how much ice cream I can eat where my body's like. That's fine. This is working. And then when I go over and my body's like, yeah, that was that was a little too much and that's not working for us.
::And you have these body metrics that you can actually tap into and so you can watch your tolerance level. I know if I start to crave sugar, I overdid it. If I start to notice, I'm getting tired and lethargic when I normally have very good daytime energy.
::Then I something's off. If I'm not sleeping well, that's another thing. Certainly. Body metrics. Like if your weight changes, if your clothes start getting tight, huge red flags that you're, there's something your body is not tolerating.
::Well, so that's the idea is you need to get to that place where you understand how to go on vacation and enjoy all the yummy food and then come home and just bounce, right?
::Back to normal.
::That's living real life.
::Yeah. And that's so important. And your body, it tends to give you messages, but if you're like.
::If you keep.
::Feeding it stuff that it doesn't really do well with, and things that aren't food. I mean, we live in a society that we're just inundated with stuff that's just simply not food that we're.
::Told you can eat.
::It's created to make you fat and sick. So you.
::Go to the doctor.
::Because they're the other side of the equation.
::It's called the food and.
::Administration for a reason and it started out as a Department of Chemistry.
::So give a little clue, but if you're eating real food and your body is giving you signals like milk is a real food and cheese is a real food, but not everybody can handle milk products or all milk products.
::Right.
::And grains are real foods.
::They're processed an awful lot and I think that's what gives people the problems that we're experiencing with gluten these days. But some people can tolerate a little bit of.
::Gluten and other people are just like no.
::Even a little bit messes me up.
::But if you're.
::Eating all of this junk at the same time, you really?
::You're not able to interpret what your body is saying to you, and I think that's kind of the purpose behind your eat this list.
::Is to get.
::Get people back down to like, let's.
::Just eat the basics. This stuff that I've got on this list is.
::Very unlikely to cause your body to give off alarm signals. Let's get a baseline here. So we.
::Can see what?
::It's an anti-inflammatory list. I have eliminated the most common inflammatory foods from that list because like you said, if you feel lousy, how do you know what's making you feel lousy? How do you know if it's dairy? How do you know if it's grains? How do you know if it's gluten? How? How do you know? Because you feel lousy.
::You don't even know what good feels like. I think one of my most recent clients said to me.
::I asked her, you know, it's been about my programs 12 weeks, so we were we were kind of finishing up and I said, well, what do you think? How are you feeling? And she said, yeah, I feel so good and it feels she lost £28.00 in 12 weeks and she's 66 years old. So again, I don't want to hear the age thing. And she said it just feels so good and.
::It was so easy.
::But she said she goes. I didn't know that I could actually. I didn't know that I was able to change how I felt like I didn't know I had control.
::Over that, and now that I do, she said it. I don't want to feel like that. And she said, and I know now how to not feel like that. And so for her, it's just, you know, again, I like simple. But even in once you get used to it, it does feel easy. That's another thing my clients say to me all the time.
::It's like it's so easy. I didn't think it was going to be so easy and I'm like, OK, yeah, once you settle in and you let your body start directing what works for you, it does feel easy, especially because I'm big on eating. So I'm big on. I'm like, you have to eat. We're going to eat. It's not about restricting calories. And it's not about.
::Feeling hungry and deprived? No, no, no, that's not part of my equation. Anyway, that's not how I help people permanently lose weight. I help them lose weight because they feel so good doing it that there's no finish line. There's no like, oh, I have to go back to this other thing. It's like, oh, this. Oh, I'm just eating. Oh, OK.
::And knowing what to.
::Eat. And I know you have your.
::The what to eat list?
::But once you get into it, it.
::It really does become like you open the refrigerator and you're like, oh, I have choices.
::And choices give you power.
::And you know, if you're, like, hungry for something.
::When you open.
::Your refrigerator and you've got like three or four things that you could do like we always have soup around. I make a lot of soup when we keep in Mason jars and you could just heat it up and they're good soups. They're like they have vegetables in them and meat and a really good quality broth.
::Because I spend extra and.
::I get the.
::The stuff mailed.
::To me, pay an insane amount for this really good bra.
::That I know I could make.
::Myself, because she just stops and bones.
::In a pot.
::There's something to convenience.
::But having it in the in the cupboard, it's just like it's there and I know that when I make this stuff it's the best quality. It's not like the norm.
::Chemicals out of the out of the jar.
::Though I confess I do use that sometimes because.
::Again, real life.
::You're going to need some.
::And it's OK. That's the thing. It's OK. Nothing has gone wrong. When you use the stuff from the grocery store, it's OK.
::But again, having choices if you're opening the fridge and you have a choice of, you know, I can have soup. I could scramble up some eggs really fast. I could have.
::I you know, I don't know if I don't use.
::Microwave anymore but.
::If you use a microwave, you can make egg burritos and stick.
::Them in the freezer, and then they're like.
::Yeah, you can make egg.
::Bites and, you know, have them ready to.
::Go so many.
::Yeah, yeah.
::Things I will tell you, this little tip. That's so interesting. One of the things I run across. So I'm so I'm a nutritionist, but I'm also a life coach. So we do food and I always think of the food as the easy part, like the diet part. That's easy. It's sort of the sabotaging obstacles in your brain.
::That can cause bigger and longer problem.
::Problems. So one of the things that I come across often pretty much with every client is at some point we get there and there's this hunger anxiety.
::That and that reveals itself, and so hunger anxiety is when you are afraid you're going to be hungry. And so you preemptively figure out when you're going to eat, what you're going to eat and you're like, oh, I think I'm going to be.
::Hungry. So I better eat and so.
::The biggest problem when you want to.
::Live at your healthy weight.
::The biggest problem I encounter is people over fueling and over fueling means you eat when you're not actually hungry.
::And so when you're dealing with hunger anxiety, you're always are constantly eating before you actually get hungry.
::And so that's one of the things that we I work on with my clients is like going.
::OK.
::Being hungry is not an emergency. It's actually a good thing to understand what that feels like in your body. It's OK, but getting over that hunger anxiety is a really big deal. But one of the one of the things that I will hear from clients, so they're.
::Eating all this?
::Delicious food. They are loving their food. They're just so happy. And then every now and then we'll get on a call and somebody will say.
::I don't know my food. I think my food's kind of getting too boring and I'm like.
::Oh, hold on a second.
::How is that even possible? What you're eating is so delicious. You have so many choices. It's so good. We I love healthy fats. You have healthy fats. There's. It's all so good. So then I stop and I'm like if your food. If your food is boring. If you're opening the refrigerator and you're just like, wait, I could do well, I could do this or this or I don't know.
::It all seems boy, you are not actually hungry. This is a big tip. It's you going in the fridge. You're not actually hungry. If you have really good food that you know you enjoy and you're now looking at it.
::And you're like, it's kind of.
::Worrying. It's not, it's not. You're not hungry. So that's a that's a good take away tip to just recognizing yourself if you're hunting around in the pantry or in the fridge and you just aren't sure what you want to eat, you're not actually hungry for food. So step back and figure out what you're thinking about, what's going on that's making you uncomfortable.
::And causing you to go toward.
::Food as this thing that you're trying to use.
::As a distraction.
::That's a great tip. Yeah, that's.
::A really great tip, yeah.
::They probably.
::I do it myself. I will catch myself in the refrigerator just being like, and I'm like, oh, wait a second. I'm not even hungry and I'll just like, be like, OK, what is happening? Yeah.
::I used to laugh at my oldest daughter. She would look in the refrigerator and she'd be like.
::There's just nothing to eat.
::Cheers. You know, as you can imagine, very skinny.
::And I would look in that refrigerator, the same refrigerator.
::It's like God, there's.
::So much in here, it's no longer. I've got £10 that I need to lose.
::Yes, I it is funny. I will say my husband's been away for the last few days and my daughter and my grandkids want to come over last night for dinner. And I was just like.
::Yeah, I have no food like I have nothing because he's away and so it's just me. So I have little things that I can eat that make me happy and that it's. But I don't have, like, my refrigerator is actually pretty empty. So it was that was the that was interesting when I noticed that yesterday and like, it really is empty.
::Interesting how?
::Having kids and then not having kids around it kind of changes what your refrigerator looks like too. Like I know when my husband came off the road he was a truck driver for a lot of years and he's also.
::He was trying to figure out his nutrition and his health, so he lost a bunch of weight and we changed a bunch of things that we did around our house and that's when the microwave left because we just decide.
::We're not going to.
::Do that. It's like little steps.
::But we do have a toaster oven and he's learning to cook.
::With a toaster oven.
::And he never cooked before, so he's learning, learning to prepare food on his own, which is kind of exciting for him.
::And you.
::And me? Yes and.
::Me with the whole having.
::Food available and prepping.
::I like to cook and I'm a pretty good cook and we cook a wide variety of foods, so there's always something leftover in the fridge, and I'm really big on not wasting food. I don't like it when.
::You know, if I've made a bunch of.
::Stuff I expect people to eat it.
::And he's pretty good about.
::It it's like.
::OK, what do I need to work on today?
::But yeah, it's just interesting how things change when your kids leave and how it's kind of easy to slide into the convenience thing if you're.
::Not really careful.
::Yeah, yeah. And that's what I've seen over the last few days. I haven't been, you know, prioritizing my meals. I've just been like, oh, I'll just eat a little bit. That's all. You know, I'm good. I don't even. I'm not hungry. And.
::I thought, yeah.
::I do like to manage my meals. I don't like to snack. I like to, you know, build a meal that's going to hold me for.
::Four to five hours.
::And then have another meal.
::And so I would say over the last few days, with him gone, it was a lot more just mini meals. Little I wouldn't say snacking more mini meals, but different than what I normally do. And I, no, I prefer sort of under you know, having just eating moments as opposed to just sort of nibbling all day.
::That doesn't actually work that great for my body.
::I find sometimes I like to do that.
::Like for one day.
::Yeah. Yes.
::Every few weeks and this guys.
::Because it just.
::It just feels.
::Good. And I eat stuff that I wouldn't normally eat. Maybe.
::I'll eat salami and cheese and olives.
::But if I if I.
::Make that a regular thing. I feel awful.
::I just like.
::But every once in a while, or just like Sunday afternoon, this is going to work for me.
::Right. And that's the beauty of actually not being so restricted and going.
::Yeah, I am.
::Going to, you know, a lot of people, I.
::Talked to want to.
::Do fasting and I'm like fasting is great but don't force a fast. If you wake up and you're not hungry then then don't eat.
::But if you wake up another day and you're hungry, then eat so. Same with that. It's like you're feeling out. What? What's going to feel good for you that day? And again, watching your body metrics, understanding if it's working for you and you know, maybe it does work once a week and once every couple of weeks. But then if you did it 3.
::Days in a row you'd just be like.
::I just want to nap all day and then, you know, OK, whoops, alright. That I understand. My body's letting me know this was too much red flag. Yeah.
::Yeah. And it's just getting into that pattern and understanding it. And it really does help to have a coach or a nutritionist around.
::If you don't.
::If you don't know these things, they're not taught to us in school and it really is important to have somebody who knows what they're doing kind.
::Of help you.
::Get started and move in that direction.
::And you know, having the recipes.
::That's super helpful for people that aren't used to cooking and.
::Yeah. Or for people who don't want to track their food or count calories or manage macros, which most people don't. I'm like, well, then, don't. I said all of these recipes have already been prepared in a way that matches up with what we're doing here with bringing your body into balance. Just cook them and eat it. Don't count it. Don't weigh it. Don't worry.
::Put it so most of my clients do not do any tracking at all and they have really good results every now and then I'll get a client who's like slowly but surely gets into it. And they're really into the data, which is I'm very into the data, so it's very fun, but most people.
::Don't. They're like I don't.
::Want to I'm like then don't. It's OK, yeah.
::Yeah. And then.
::You feel like the more you concentrate on the food when you're doing data like the hungrier you feel like you're getting because you're like constantly thinking about food rather than just like, OK, this is a recipe I'm going to make. I know I've got all the ingredients on hand. I'm just going to go make it. We're going.
::To not have to think about food for a while.
::Right.
::And when I get ready to think about food again, I know I have some leftovers over there and.
::I can either eat that or I can make another meal off of the.
::Yeah, yeah, it's that's probably the biggest thing or the big I would.
::Say the biggest.
::Change you can make is just don't eat.
::If you're not hungry.
::And just wait, really wait to feel like, what does it feel like to be hungry and then no. OK, I should eat. I'm hungry. We were away last weekend and traveling. And I looked at my husband on day three and I said.
::I can't remember the last time I was actually hungry. We were visiting some friends and so they were cooking and making food for us, and we were eating sort of, you know, and I just thought, I'm so full and just so full and we just. There's more food. And I just really want to feel hungry. And I knew it wasn't going to happen until we got.
::Home and I.
::Got to be back on my own schedule, but.
::It seriously think about that. When is the last time you.
::Actually felt hungry before you started eating.
::And oftentimes people are just thirsty. We live in a society where people do not drink enough water, even though you know there's all those people talking about, drink more water, drink more water. But people don't drink enough or they drink a lot of things that dehydrate them, and they don't really think about that. You know, whether they're drinking soda or diet.
::Notice which is, in my mind, worse, they're both poisoned, so you should never drink them anyway.
::Making me want to grab for my water.
::I have tea today.
::I found Rubio's tea. It's, it's so yummy.
::He just even coffee is a diuretic and you need to drink more water if you're drinking coffee too.
::Well, think. Well, it's wet.
::Right.
::Right.
::No, it's not.
::That's different. Yeah. Yeah, that's something that I get into big time with. Everybody, too is just balancing electrolytes.
::And so it's even just more than drinking water. It's actually understanding, you know, how do you make sure your electrolytes, your sodium, potassium, magnesium chloride are all balanced because when one of those is out of balance, they're all out of balance. And you feel horrible. So a lot of times when I have clients who talk about just needing that afternoon nap or wishing they could take a nap.
::Between 2:00 and 4:00 in the afternoon, I'm like, OK, we need to talk about electrolytes. And sure enough, as soon as they understand the electrolytes and how to make sure they're managing those.
::They their afternoon energy is great. It's I feel like it's Energizer buddy. I tell people I'm like, you're like the Energizer Bunny. You're winding down and then you bring you, you replenish those electrolytes and.
::It's like and you're right back.
::On so, that's something that we I always have to manage with everybody at the beginning.
::Magnesium is another one of those things that most people.
::Are way low on it's and it.
::It affects you in so many ways.
::So you need it for everything and I don't. I don't. I don't talk a lot of supplements. If people want to talk supplements, I will. But I don't like I don't get my clients and be like, here's a big supplement list. We I just, we don't. I don't do.
::It I like.
::To target supplements for specific things. But magnesium is one of the supplements that I take every day, every evening.
::UM. Megan, take a couple.
::And good quality good quality magnesium because there's kinds.
::Of things and that's one.
::They sell and tell you it's.
::Magnesium, but it really isn't going to do.
::The job for you because it's.
::Well, and if you want to get the right amount of the amount you actually need, you can't. Can't have a laxative effect and the kind that you get at the grocery store or wherever sitting magnesium citrate, magnesium oxide, which are the most common, they have a laxative effect. So you can't.
::Actually, take enough, because then you have bathroom emergencies. So I do like a glycinate, which is, you know, you can take an off and you take it at bedtime. It helps you sleep, helps relax your body. And but you also it doesn't create this those gastrointestinal emergency.
::Yep, Yep.
::Those little things that.
::Most people don't have any clue about and, and yet it's affecting the quality of their life and huge way.
::Huge, yes, yeah.
::A lot of people have low level.
::Heart problems because of it.
::It's just so. Yeah. It's yeah, so much. There's so much. But right, I think that's one of the problems is everybody gets so overwhelmed and they.
::Don't even know how to.
::Take the first step, so that might eat this list. First step, just get the list. Try to eat off the list, go crazy. Mix and match. You have so many things you can do with that list and then just see how you feel. That's what I tell people I'm like.
::See how you feel. But I think you're right.
::I mean, the coaching is a big.
::Part of it, because if you've been doing all the things on your own and you're still not getting success or being able to maintain your results, then there's another piece of the puzzle. And that's for the coaching comes in.
::So it is, it makes a difference.
::And having a group and having the life coaching aspect because you know the mental game, it's so important you get into these loops where.
::You know you.
::I going to do this I.
::Promising myself, I'm going to do this, and inevitably you're going to fall off the wagon and not do that because something's going to happen and then you're going to be like, oh, I'm such a failure, right, do it. And then you go to the spiral, the loops that you.
::The spiral.
::That you just.
::You get into, but when you with a group of people or you're with a coach.
::Got the ability to say you know.
::This wasn't successful here. Help me strategize on how to handle it better next time or.
::Yeah. What next?
::Yeah, or help me get out of this loop. Why do I keep falling into this trap in with?
::Bigger that's where the big change happens is when you can recognize how you're sabotaging yourself, what's going on, and then how to how to.
::Stop that in the future, catch it and then.
::Stop it. Yeah, that's the life that's the life coaching part.
::Yeah. And it's huge when it comes to changing your body, your body is just a reflection of a lot of other things going on in your life, not necessarily who you are. And it can change. You have to stay that way.
::Well, that's my whole thing. Of course it can change. You can change it's.
::Believing that you can't. That's the only reason you wouldn't.
::So I'm constantly just trying to get that message across that it's just.
::You know, just understand that that you can change absolutely you can and then then from there figure out what do I need to do to.
::Make that happen.
::And sometimes you can do it by yourself and sometimes you can't and you need to reach out for assistance. Don't not reach out for assistance. Don't feel like you failed.
::Somehow because you're asking somebody.
::To help you.
::Get what you want.
::Yeah. Yeah. And so how do people get?
::In touch with you.
::So they can find me that my company name is the simplicity of wellness.com so they can find me on the web. There they can find me on Instagram as the simplicity of Wellness and I'm on Facebook as the simplicity of Wellness.
::So it's pretty.
::I think I'm on trying to think what I'm on in LinkedIn.
::As I think Amy White nutritionist, I don't know.
::But the simplicity of Wellness.
::Will pretty much get you to me and then.
::From there you know on my Instagram as well. You know I have links over to my free eat this guide and I have it on my Facebook page and I have it posted all over the place so easily accessed. I imagine we can probably put a link in the show notes here too.
::Absolutely. They will go in.
::There so.
::What's the one thing you want to leave the?
::Audience with today.
::Just really I think you have to understand that that whatever you want, I don't care how old you are. What your age is. You can have it. You just have to understand how to work with the changing needs of your body. Just understand how to work with your body and just stop fighting.
::Against your body, because when you're just doing the traditional restrictive dieting and suffering, you're fighting against your body, and that's never going to last. So when you start to learn to work with your body.
::It's so it does feel easy and it's a very lasting it's a very it becomes very permanent and that's if that's what you want, then yeah, you can have it, but you need to.
::Understand how to do that.
::Awesome. Thank you so much for joining me today. This is.
::That is my pleasure. Thank you.
