From Pills to Plates: Can Food Really Replace Medications?

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being able to realize it's okay to do something for you first, it's okay to set your boundaries, it's okay to say no so that you can take care of yourself.

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And I always tell them you need to take care of yourself first.

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If you want to break the mold of traditional pharmacy and healthcare, you are in the right place.

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Welcome to the Pivoting Pharmacy with Nutrigenomics podcast.

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Part of the Pharmacy Podcast Network.

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Here's a little truth bomb.

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We're all unique, down to our DNA, so it's no wonder we react differently to the same medications, foods and environment.

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Here's a million dollar question how can you discover exactly what your body needs, which medication, what foods or supplements and which exercises are right for you?

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How can you manage chronic conditions like diabetes without more medications?

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How can you lose weight and keep it off?

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How do you tap into your genetic blueprint so you can stop surviving and start thriving in health and life?

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That is the question, and this podcast will give you the answer.

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I'm your host, Dr.

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Tamar, Lawful, doctor of pharmacy.

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Let's pivot into genomics and bring healthcare to higher levels.

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Hello, welcome back to Pivoting Pharmacy with Nutrigenomics.

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I am your host, Dr.

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Tamar Lawful, Doctor of Pharmacy and Certified Nutritional Genomics Specialist.

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You know, in a world where the go-to solution often involves prescriptions and quick fixes, we're taking a step back to assess the power of our daily meals and managing health concerns, particularly blood sugar and weight management.

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This discussion is not only timely but essential as we strive to lead healthier, more balanced lives.

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This episode I'm sharing with you today is a special one because it's a replay of an enriching chat I had during my guest appearance on the Healthified podcast.

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We tackle some crucial questions, questions like how do medications like Ozempic function, what are their long-term implications and, most importantly, can a well-curated diet provide similar or even greater benefits without the dependency on pharmaceuticals?

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We'll also touch on a holistic approach to health that incorporates emotional, physical and genetic factors to create a personalized wellness strategy that goes beyond conventional medicine.

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So, whether you're curious about these topics or seeking practical advice to transform your health perspective, this episode is for you.

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So gather around, grab your favorite healthy snack.

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Let's uncover the truth behind transitioning from reliance on pills to harnessing the healing power of what's on our plates.

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Let's listen in to this conversation on the health of mine podcast tomorrow.

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Welcome to the Healthified podcast.

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Thank you, Sarah.

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I'm glad to be here.

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You have such a unique story and background and current approach, just based on your past in pharmacy school and now you're a health coach, and I am just so intrigued by how you've kind of blended everything together, so I just want to get all into it today.

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Could you kick us off and tell us a little bit more about you and how you got to where you are Of?

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course.

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Thank you, Sarah.

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So yes, I am a pharmacist still and I have a health coaching company.

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So what led me to this health coaching company?

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That my ultimate goal is to get people off medication because I'm a pharmacist doing things right.

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And I would say the turning point for me as far as why I decided to go this route of helping people get healthy so they wouldn't have to rely on medication so much stems from my experience in the pharmacy and hospital pharmacy environment, where I actually saw patients with heart failure and diabetes, high blood pressure, high cholesterol, and my job was to actually counsel them, follow their therapy while they're in the hospital and their day of going home, their day of discharge, I would go to their room and actually counsel them on their medications, counsel them on their disease, state that you have heart failure this is what heart failure is.

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Reduce your salt intake to this.

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Exercise 30 minutes five times a day, and then I would say OK, bye, wish you well.

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And they would be back in a couple of weeks, or maybe a week or a couple of days.

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And this was so disheartening to me because I realized that more was needed.

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I didn't want to see them back in hospital suffering, right.

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So it made me think okay, what is needed?

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How can I help?

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And I realized I can't help in a hospital setting.

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In a hospital setting, there's only so much you can do.

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You're treating them acutely, they're presenting with a problem right then and there.

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You have to address it right then and there.

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But what can I do to prevent them from coming back to the hospital?

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And I realized it's helping them learn and develop healthy habits, helping them really understand what it means to eat healthy, what being healthy is and how they can do it.

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And to do that it took more than 10 minutes on their way out the door.

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So that's where I created my company, life Balance, which stands for Love Yourself First, Every Day, l-y-f-e, so that I can help clients, mainly women, who are not prioritizing themselves so now their health is going down the drain and actually guide them to really understand what true health is and how they can obtain it.

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Well, that's amazing and such important work in this world.

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And I've had so many other conversations with health coaches such as yourself, and functional medicine doctors and naturopaths and acupuncturists, and I think what constantly comes up is this divide between more holistic modalities and approaches to health versus kind of that traditional Western setting.

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And correct me if I'm wrong, I do think you are a living example of how the system is moving in the right direction, but it almost seems too slow, like it almost seems as if it has to happen on such an individual level, because obviously I have no medical training, but from what I've heard, this type of stuff is not talked about in medical school.

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So what do you think it's going to take for more leaps and bounds to be made so that these two worlds become more enmeshed and less separate?

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Wow, that is a great question, Sarah, and unfortunately I'm not too hopeful that it will get to that point.

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I think that is still going to be individualized, mainly because of the driving force behind medications, the big companies that are making these medications, especially in the Western world.

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In medical school, even pharmacy school, what we're taught is the medications.

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What we're taught is the medications.

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Yeah, you know we are taught.

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Yes, before prescribing a medication, say, someone has their diagnosis of hypertension or high blood pressure, promote nutrition and lifestyle changes.

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But we got a very small I don't even think it's one page of information about that.

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Wow.

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And then the rest of it is all medication, how does it work, what it does in the body, and I don't think that's going to change.

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They might have an elective where we can learn more about nutrition and holistic type approaches, but the driving force behind how medicines currently practice in the Western world is very powerful and I don't see that changing unless the majority of people in the healthcare profession turn to the holistic approaches.

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Right, and then you see less of the support for the companies that are driving the medications.

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And you're so right.

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It's just so unfortunate that I mean I feel as if money is a huge motivator, and so I just think as long as that is a part of the equation, it's going to be really hard to change.

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It is Now.

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I don't have the facts 100%, but in countries that are not so driven by the money when it comes to health care, I know they're more open to the holistic approaches and it's more widespread.

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Yeah.

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And so what we just talked about is kind of the medical professional side, but I'm so curious on kind of the individual patient, client, consumers, of healthcare side, because, you know, I do think that there's this mindset and, archaic as it may be, there are still people I mean in my life maybe you know someone in your life and I'm sure people listening could relate where the immediate answer to an issue or an illness is medication, like even something as small as like allergies, or like treating a common cold, or even like a fever or something.

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And this is where my husband and I butt heads a lot and he knows my approach, he knows my philosophy, he knows my beliefs around it, but it's almost like he likes to remain stubborn, just to kind of get to me Like, you know, if it's allergy season here in Virginia, and so my immediate response is like, okay, I need to go get a neti pot and I need to incorporate those foods that might help with allergies.

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I need to be taking my manuka honey, where he's like Claritin, zyrtec, you know, and so it's like I'm just like there's other ways, just about like popping pills every day that can help solve your problem in a preventative, more sustainable way.

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So I guess my question after all of that is like okay, so what if you have those people that are just so rooted in this thought that, like you, experience an issue or an ailment and then the immediate next step is to take a pill?

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What mindset shifts can we start to encourage, to get them to embrace, to maybe make shifts towards that more holistic approach?

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My approach to everyone I speak with that comes my way is a no judgment approach.

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Everyone's entitled to their opinion and what they choose to do in their life.

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My job maybe coming from a pharmacist aspect, where I was a preceptor and a teacher as well is to educate.

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Now I educate you, give you the facts and help you make your own decision.

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Yeah, it's like I tell my daughter, my five-year-old don't just look at a food and say you know, I don't want it unless you try it, because it might be the best thing you've ever tasted in your life.

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You're going to love it.

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So, when it comes to holistic approach, try it.

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Try it, yeah.

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See how easy it is and see that it will actually work and at least try it out, you know.

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So I guess, in that sense, that is the mindset you could have.

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Like you know, don't just disregard it simply because it's different.

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It's not something you tried before or had before.

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Try it out, see how it works.

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Guaranteed you're actually going to love it and you're going to benefit from it in the long run.

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Oh my gosh, that is such a good point and such just an element of human nature, and it made me think of this experience the other day.

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This is a huge tangent and has nothing to do with really, like you know, holistic health, but my son, two and a half, loves apple juice and it always comes in a green container, and so the other day we ran out of apple juice and they only had the fruit punch, which is a pink container.

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Literally tantrum, I mean throwing himself on the floor and for some I don't even know how I reverse psychology to him, but he ended up trying it and the sound of glee that came out of his mouth after he realized he liked it.

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So you're so right, and I think that that can be carried into adulthood, where you just remain skeptical about something and we have just this layer of judgment on things if we're not educated enough or we've never tried it before, and so I just love that more open-minded curiosity approach to all of this.

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Do you receive a lot of skepticism from your clients and or any peers colleagues?

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Have you ever received?

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pushback.

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No, the only thing I think of is kale.

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When they're tall, when their genetic profile comes in and it says you could benefit from incorporating kale in your nutrition.

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Oh my goodness, Sarah, kale like they, they don't want anything to do with it.

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Oh, that is so funny.

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And I share some recipes that they can use.

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Like you can put kale in soup, you can put kale in your smoothies, and they try it and they actually love it.

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Now it's like kale, they over spinach, they want some kale, you know.

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So that's the only thing I can think of where I got pushed back from.

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But when people are coming to me, they're already ready to try something different.

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They're ready to try to get off these medications and reduce the need for them.

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So they're in that mindset already where, okay, I want to try something new, so that helps.

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I would love to hear kind of how you know from pharmacology to holistic health coaching, like what is kind of the evolution been of your business and the way that you work with people.

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Like I imagine that it's probably gone through different evolutions.

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Like maybe you've incorporated that from your education and you I think I read or learned that you went to IIN yes, same here and so I imagine that through trial and error you probably blended some things, some things stuck, some things didn't.

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So I would love to kind of hear if there's anything from your more like traditional schooling that you have kept around, or tell us a little bit more about how you work with people.

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You know it's interesting.

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As pharmacists we are trained in how the body works down to a cellular level.

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So when I went to IIN and my focus was integrated nutrition, it all started making sense to me that the food that we eat will affect our body, just like the drugs we take has a response.

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You take a drug, you have a response.

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You eat certain foods, you have a response.

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So to me it was just a natural transition.

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Yeah, that makes so much sense, Right replace the medication with the food, and the way I work is pretty much a merging of pharmacy and nutrition and, of course, genomics my specialty.

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So in addition to my training with the Institute of Integrative Nutrition, I also trained with the American Nutrition Association and became a certified ketogenic nutrition specialist.

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Wow Later on, a certified nutritional genomic specialist, I became obsessed with nutrition.

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But I needed to know science wise.

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So my training with the American Nutrition Association gave me all the studies, I got all the science behind how nutrition affects our body and I was blown away.

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I had no clue, no clue.

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But at the same time it made sense.

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So I decided hey, I'm a pharmacist.

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I actually love being a pharmacist, being able to help people understand what's going on with their bodies and making sure these medications are being used safely and appropriately, because they're going to be there.

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So I want to at least still be there to make sure they're being used safely.

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So I decided to merge the two.

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So I have patients or I call them clients, because it's more of an accountability thing.

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If they see me or see themselves as a patient, it's like oh, dr Tamar, you're going to make me better versus a client.

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I'm going to take the steps I need to take to get better.

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So, with that being said, they come in.

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They have, they are on medications, whether it's for blood pressure, diabetes, whatever it is, they're on medications.

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So in that and I'm licensed in three states, so for the clients that are in those states I'm licensed in I can dive deeper into their medication profile and collaborate with their physicians, communicate with their physicians as to what's going on, so they get that medication review from me and I can see drug-drug interactions, drug-disease state interactions, things that are.

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They share their labs with me so I get to use that clinical aspect that I was trained in to help them out from the pharmaceutical side.

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And then a nutrition side comes in once their genetic profile results, where now I can work with them to apply the recommendations in that report.

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Yeah, just merge those two together and what we see is they're improving their blood sugar, so they need less insulin.

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They're improving their blood pressure.

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They can get off the medication.

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Yeah, that's fascinating and, like I said in the beginning, such a unique approach and just I'm sure gives a lot of assurance to your clients that you work with, because I just think having that clinical lens can be super powerful in working with a client.

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And what you said about after finishing IIN I remember feeling that exact same way and I did go on to receive additional certifications, but I get asked a lot about IIN.

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So I just wanted to elaborate a little bit more on that for anyone listening, because you know I have an audience that's very interested in health and wellness and I've talked to multiple people who are exploring health coaching and that is one thing that I would say.

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It's like you come out of that program and you're like well F, like I need to, like you know, I need to go a little bit deeper into the workings of the body and I love the way that you framed that in terms of how the medication works in the body versus like food in the body.

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And I, going back to the traditional medical setting, I don't think people are taught that that like in again, like I think it's only been in recent decades that we've started to make the connection between what you eat and how you feel and disease manifestation and all of these things.

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So I think that's really cool that your path has definitely unfolded as it's meant to.

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Your path has definitely unfolded as it's meant to.

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And before we go a little bit deeper into some of those things that you mentioned, like blood pressure and diabetes type 2 diabetes specifically, because those things for me and again I don't know too much about the clinical side of things, but I imagine are issues that can be either prevented or reversed with dietary and lifestyle choices.

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But I want to go on a little bit of a tangent and talk about the placebo effect, because I think about I've done a lot of work and research on the placebo effect in my own work, mostly from, like, a power of belief, mind body connection type perspective.

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But as I was prepping for this interview, I listened to another interview you were on and you were talking about it and I think it's absolutely fascinating.

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So can we talk about the placebo effect a little bit more, what it is, maybe, how it works with medication and then how it can actually be like translated into other areas not medication speaking.

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Yeah, so the placebo effect really when it stems from research right into other areas, not medication speaking, yeah.

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So the placebo effect really, when it stems from research right In the research study, for example the weight loss medications I'm thinking of a Zempik.

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Oh my gosh, I can't wait to talk to you about that.

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So they gave people the medication and they gave others.

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They didn't give others the medication.

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Usually in a research study you don't, of course, you don't know that you have, you don't have the actual medication, right.

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So in studies they find that people are like, for example, pain, oh, their pain is better.

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I'm taking this medication, the placebo, and my pain is better.

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And it's very interesting and, yeah, it is on a psychological level and it goes in support of how our mindset plays a huge role on our well-being and so that the placebo effect is believing that you have the actual in the sense of medication, the actual medication.

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When you don't, and you're getting results, you're feeling better Although the medication is actually not in your system, like a sugar pill, yeah.

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So that's really interesting to me to when I read those studies and I see that people have that placebo effect when it comes to certain conditions.

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Now, with the weight loss studies, people that didn't actually get it, they only lost about 2% of their original weight versus the actual group that had the medication lost about 15% of their original weight.

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So you know the numbers would show in that effect.

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But that was just an example of placebo where someone they didn't receive the actual medication, but thought they were.

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Uh-huh, but the results were like a lot more subtler with the placebo.

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Then Can we talk about Ozempic, because I mean, it's such a buzz topic of conversation and, I'll be completely honest, I really don't know too much about it.

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I know that there's controversy, I know that people are having success on it, but I like don't really understand how it works.

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I don't understand really, like, what makes someone a candidate.

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So can I know?

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It's just like such a?

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It's on the top of people's minds whether it's right for them or not, or whether they should be bashing against it.

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I don't know.

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I would just love to be more informed.

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Yeah, well, that's a great question, Sarah.

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So Ozempic is a brand name on the medication that was designed for type two diabetes.

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The chemical name, or some people might say generic name, is semaglutide.

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It's supposed to be prescribed for people type 2 diabetes and also then there's Wegovy, which is the one that is indicated only for weight loss, but it's actually the same medication.

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It's also semaglutide.

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They just market it as Wegovy because it's under only the indication of weight loss versus Ozempic is type 2 diabetes Got it.

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So, of course, a few years ago, when they discovered Ozempic had these huge success for weight loss, people were being prescribed it for weight loss when they didn't have diabetes, and that created a shortage.

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I believe there's still a little bit of a shortage.

00:21:31.362 --> 00:21:33.896
It's supposed to be alleviated this month.

00:21:33.896 --> 00:21:36.267
I haven't checked in a couple of weeks to see the status of it.

00:21:36.267 --> 00:21:42.644
But now Wigovi is created by the manufacturer for just weight loss.

00:21:43.104 --> 00:21:45.769
So what this particular medication does?

00:21:45.769 --> 00:21:48.199
It works like a natural hormone in our body.

00:21:48.199 --> 00:21:50.243
This hormone is called GLP-1.

00:21:50.243 --> 00:21:53.310
It's a glucose dependent insulin.

00:21:53.310 --> 00:21:54.574
What it does?

00:21:54.574 --> 00:21:55.997
It increases insulin.

00:21:55.997 --> 00:22:01.132
So when we eat naturally we have, our blood sugar rises.

00:22:01.132 --> 00:22:02.255
The sugar in our blood rises.

00:22:02.255 --> 00:22:06.022
In response to that, insulin is released from our pancreas.

00:22:06.022 --> 00:22:16.200
Some people may not be able to, their body may not respond to insulin the way it should, so that the blood sugar stays high in their system.

00:22:16.761 --> 00:22:25.345
So what medications like Ozempic will do is increase the amount of insulin that's being released in the presence of sugar, so after we eat.

00:22:26.086 --> 00:22:49.521
And then it also reduces another hormone called glucagon, which can actually contribute to high blood sugar as well, and then, because it's a hormone that works also in the brain, it reduces our appetite, so it makes us feel like, okay, we're not as hungry as we normally would be, and it also slows down, slows down gastric emptying.

00:22:49.521 --> 00:22:59.057
So our stomach is going to, food is going to stay in our stomach longer, okay, so it increases the tidy yes, indeed, and as a result, so our stomach is going to, food is going to stay in our stomach longer, okay, so it increases the tidy yes, indeed, and as a result, you're not going to eat as much, yeah, yeah.

00:22:59.057 --> 00:23:19.208
So that's how it works, but with all the mechanism actions in the stomach, because it's slowing down our emptying, it's making us feel full longer because the food is still in there, and that's where you come across the stomach effects, the side effects with the stomach, so nausea, vomiting, diarrhea, even constipation can happen.

00:23:19.796 --> 00:23:21.884
That's so interesting, and just a question on that.

00:23:21.884 --> 00:23:33.034
So when there's more insulin, though, that's where I'm confused, because this is what I thought, that those drugs in response to type 2 diabetes got it wrong.

00:23:33.034 --> 00:23:38.448
Because when you put more insulin in your body, doesn't that decrease insulin sensitivity?

00:23:38.448 --> 00:23:45.128
And don't we want to be insulin sensitive so that the blood sugar gets cleared more effectively?

00:23:45.615 --> 00:23:46.654
Yeah, so it depends.

00:23:46.654 --> 00:23:50.025
So these medications are actually increasing the body's response to insulin.

00:23:50.025 --> 00:23:50.934
Okay, so there's.

00:23:50.934 --> 00:23:52.298
You mentioned insulin sensitivity.

00:23:52.298 --> 00:23:57.087
Then there's insulin resistance, which is a huge role, plays a huge role in weight gain Gain.

00:23:57.127 --> 00:24:10.448
Yeah, so the way I explain this insulin resistance to my clients is think of a pancake where you're pouring syrup on top of it and you get to a point where the pancake cannot absorb any more syrup.

00:24:10.448 --> 00:24:12.154
That's a good analogy.

00:24:12.154 --> 00:24:17.567
So now the syrup is pouring into, like the bacon or the eggs or the fruit on your plate.

00:24:17.567 --> 00:24:33.020
So the inability for the pancakes to absorb any more sugar is like the inability of your tissues to absorb any more sugar from your blood, although insulin is doing its job.

00:24:33.020 --> 00:24:37.221
Insulin is aware that, hey, there's sugar in the blood.

00:24:37.221 --> 00:24:43.301
I'm supposed to come out and help tell the muscles, the tissues, to draw up the sugar out of the blood.

00:24:43.301 --> 00:24:48.124
So insulin is doing its job, but the tissues are no longer responding and that's insulin resistance.

00:24:48.124 --> 00:24:51.259
The tissues are no longer responding to taking the sugar out of the blood.

00:24:51.259 --> 00:24:57.193
Now the new weight loss medications are improving their response to insulin's presence.

00:24:57.513 --> 00:25:01.144
Got it In addition to increasing putting more insulin out there.

00:25:01.144 --> 00:25:07.027
Now, insulin's role in weight gain is because it helps store fat.

00:25:07.027 --> 00:25:11.486
Yes, it signals the hormone and it's telling the body to store fat as well.

00:25:11.486 --> 00:25:16.546
So if we're putting more insulin in our body, we going to store more fat right as well.

00:25:16.546 --> 00:25:29.999
But with the glp-1 the medications like wikov and non-olympic or zet, bound or manjaro is the other name for it it's because you're eating less but also increasing your insulin response.

00:25:29.999 --> 00:25:33.305
You're reducing that presence of sugar, got it?

00:25:33.424 --> 00:25:35.388
And so it's just better blood sugar control.

00:25:40.555 --> 00:25:42.117
Exactly that's the key Better blood sugar control is the key to weight loss.

00:25:42.137 --> 00:25:58.195
Yes, but what obviously this drug does not deal with is kind of that emotional side of eating, of eating.

00:25:58.215 --> 00:25:59.858
Now, there are two sides to that coin.

00:25:59.878 --> 00:26:16.335
Obviously, if someone is overweight and their leptin signaling has gone haywire and it's like that overfed but undernourished and they're not experiencing those natural hunger signals as someone with a healthy composition may, so someone actually physiologically feels hungry.

00:26:16.335 --> 00:26:47.534
But then there's kind of the emotional eating side which I've seen so much with my health coaching clients when I was previously health coaching I don't know if you have as well and I imagine the decrease in hunger and the increase in satiety would solve that to a certain point, unless someone just has such a not detrimental relationship with food, but one that has just been challenged, I guess, and you know that emotional eating piece is still there, even if they're not hungry.

00:26:47.534 --> 00:26:56.122
I mean I have experienced that in my life and I mean that to me is the definition of emotional eating when we eat in the face of when we're not physiologically hungry.

00:26:56.122 --> 00:26:59.044
So I don't know if you have an answer to that.

00:26:59.044 --> 00:27:06.786
I'm just like so curious about like what the long-term effects of that for someone are if they don't really get help on the emotional side of things.

00:27:07.575 --> 00:27:08.780
That's a great question, Sarah.

00:27:08.780 --> 00:27:12.746
I've been speaking to doctors at weight loss clinics over the past month.

00:27:12.746 --> 00:27:14.621
Oh, that's so cool.

00:27:14.621 --> 00:27:17.384
I have an answer for that question, because it was very interesting to me.

00:27:17.384 --> 00:27:23.086
They're saying that their patients are not having those cravings.

00:27:23.086 --> 00:27:29.863
Wow, they're not having those cravings like for the emotional eating or stress eating it's gone.

00:27:29.863 --> 00:27:30.644
Stress eating it's gone.

00:27:30.644 --> 00:27:43.499
However, what they do see is that when they get off those medications, those cravings come back and they seem to be more intense than they were before.

00:27:43.499 --> 00:28:08.662
Wow, yeah, so that definitely tells me that we need to help people understand how to deal with their triggers If they're going to be emotionally eating, understanding what the triggers are, understanding what they can eat instead and, as we mentioned, how food, just like medications, has an impact on what we feel and what our body does and how our body responds.

00:28:08.662 --> 00:28:14.102
You can eat certain foods that will turn that trigger off, that will turn those cravings off.

00:28:14.563 --> 00:28:35.577
Yeah, that's so cool and that's something I actually feel like I could come around to, because I'm a big believer in sometimes, when you're stuck in a certain habit loop, if you allow yourself in some way, shape or form, to gain the space to see how you can operate outside of that habit loop, just to be very vulnerable for a second.

00:28:35.657 --> 00:28:57.864
So in my 20s, when I was at the height of my emotional eating issues, it was very connected to my alcohol consumption and so I just had this story that, like if I drank too much, I would immediately like binge eat or overeat, and I was just stuck in this very vicious cycle that was physically detrimental, emotionally detrimental, all the things.

00:28:57.864 --> 00:29:30.086
So when I started to work with a therapist and she finally, like encouraged me to take a break from alcohol for a while which at 24, 25 is very difficult to do but I did it I was able to see myself operating outside of that pattern and that gave me a lot of confidence when I eventually added alcohol back in, because I did to sort of like operate in a different way outside of that vicious cycle.

00:29:30.086 --> 00:29:37.204
So I can see how that medication would actually be very helpful for somebody if they did the work alongside of it.

00:29:38.157 --> 00:29:44.859
From that emotional standpoint, Exactly exactly, and that's how I help my clients who, like I said, I don't judge.

00:29:44.859 --> 00:29:48.665
If someone makes a decision to be on these medications, that's fine.

00:29:48.665 --> 00:30:07.838
My job is to, as their coach, make sure that they're doing it safely, that they're monitoring their side effects, that they are visiting their doctors on a regular basis yeah, and my side of the health coaching is to help them learn these habits so that they become normal, the norm for them.

00:30:07.838 --> 00:30:10.840
Yes, yes, rest and have self-care and manage stressful experiences while they're on these medications.

00:30:10.840 --> 00:30:44.848
Yeah, develop these healthy habits now so that when, if they decide to get off of them, those habits are there and they can continue doing it, so that they don't have that rebound waking.

00:30:45.694 --> 00:30:51.385
Yeah, and it almost has to be an identity shift at like the most fundamental level.

00:30:51.385 --> 00:31:17.923
Like we talk a lot about mindset on here and I've even kind of taken it a little bit deeper because I do think obviously your thoughts are very powerful, but subconsciously or consciously, if you're tied to a certain identity, as you just mentioned, it's going to be really hard to change and sustain habits if you feel like it's going against your identity, whether that's subconscious or not.

00:31:17.923 --> 00:31:28.749
So how do you sort of help your clients make that shift in order to really like integrate those habits into a new way of being?

00:31:29.455 --> 00:31:30.819
It's part of our health coaching sessions.

00:31:30.819 --> 00:31:42.641
The first two weeks is what I work on, but two weeks is not enough to transform your mind, because you thought this way, this has been part of your identity the majority of your life.

00:31:42.641 --> 00:31:44.506
So two weeks is not going to turn around.

00:31:44.506 --> 00:31:50.166
So this is something that's incorporated on a regular routine, weekly in our group coaching sessions.

00:31:50.166 --> 00:32:01.392
Just asking them where they are, what they're struggling with, what do they think, what's holding them back and, yeah, sometimes they're still holding on to those self-limiting beliefs.

00:32:01.392 --> 00:32:10.964
So, walking them through that, talking them through that, helping them set the goals, their SMART goals, to if that's something that they identify they really are struggling with that week.

00:32:10.964 --> 00:32:12.279
It's a process.

00:32:12.279 --> 00:32:13.002
It takes time.

00:32:13.615 --> 00:32:20.826
What are those hurdles or those barriers that you hear the most from your clients getting in the way of achieving their goals?

00:32:21.648 --> 00:32:32.269
You know, it's interesting, another foundation of my business, why it's called Love Yourself First, everyday Life Balance is because I realized that, especially with women, we're not prioritizing ourselves.

00:32:32.269 --> 00:32:38.625
We are such caretakers, we're taking care of everybody, whether it's parents, spouse, kids.

00:32:38.625 --> 00:32:48.061
A lot of my clients are in the healthcare industry Patients, you know, feeling like they have to do for others and if they don't, they are guilty.

00:32:48.061 --> 00:32:55.279
They feel guilty Dealing with that guilt of putting themselves first, every single one of them.

00:32:56.182 --> 00:33:00.604
Yeah, that's what it is, and being able to realize it's okay.

00:33:00.604 --> 00:33:03.744
It's okay to do something for you first.

00:33:03.744 --> 00:33:11.684
It's okay to set your boundaries, it's okay to say no, yeah, so that you can do for yourself, take care of yourself.

00:33:11.684 --> 00:33:13.046
And I always tell them you need to take care of yourself.

00:33:13.046 --> 00:33:16.269
And I always tell them you need to take care of yourself because it's yes, it's important.

00:33:16.269 --> 00:33:22.164
I see that it's important for you to be there for your husband or your kids or your mother.

00:33:22.164 --> 00:33:27.442
Yeah, but if you're not healthy, are you going to be able to help them, right?

00:33:27.442 --> 00:33:29.807
So we have to take care of yourself first.

00:33:29.807 --> 00:33:30.936
So we have to take care of yourself first.

00:33:34.842 --> 00:33:40.069
So it's funny and I know that that is such a mindset that majority of women have.

00:33:40.069 --> 00:33:46.813
But you know, as you're talking, I have, as I've mentioned, a two and a half year old pregnant with my second right now.

00:33:46.813 --> 00:34:02.479
You know, I've been an entrepreneur, I have a husband who's kind of like a man child that I take care of, and I definitely have the mindset of self-care, like I don't feel guilty for taking care of myself, like I will set boundaries all day.

00:34:02.479 --> 00:34:05.584
If anyone would like advice, please email me.

00:34:05.584 --> 00:34:10.715
But what I struggle with is the logistical barriers.

00:34:11.117 --> 00:34:15.260
You know where, before kids, I had a lot of freedom, I had a lot of flexibility.

00:34:15.260 --> 00:34:23.965
I could make myself very delicious and nutritious homemade meals for breakfast, lunch, dinner, I could go work out whenever I wanted to.

00:34:23.965 --> 00:34:53.344
Five o'clock yoga class, sign me up, like now I don't get to do that, like I'm very tied to my son's schedule, and so I think you know that's a very real phenomenon too Like doing the mindset work and making that airplane mask shift is really Number one foundation, yes, but then it's just like navigating those other things, like when you want to go to a workout class but then your toddler throws up and you have to stay home.

00:34:53.344 --> 00:35:09.047
So it's like what are maybe some like little, small self-care items within the constraints of busy motherhood that we can start to embrace, to just like, slowly start to incorporate things in.

00:35:09.771 --> 00:35:11.438
I'm going to tell you this, Sarah.

00:35:11.438 --> 00:35:16.599
I work with my clients to come up with their own self-care routine and all of them have something different.

00:35:16.599 --> 00:35:21.617
So I can give general, but I'm going to give you these very specific examples from a few of my clients.

00:35:21.617 --> 00:35:23.320
One of them she worked from home.

00:35:23.320 --> 00:35:27.362
She had two kids, her husband just died, so she was going through depression and she worked from home.

00:35:27.362 --> 00:35:29.931
She had two kids, her husband just died, so she was going through depression and she worked from home.

00:35:29.931 --> 00:35:38.541
So she would just get out, roll out of bed, send the kids off to school, sit in front of her computer and start working, but just felt melancholy the whole day.

00:35:38.541 --> 00:35:44.021
So at my group coaching session I helped her work through, identify what she could do.

00:35:44.021 --> 00:35:46.373
What's one thing that you could do for yourself.

00:35:46.373 --> 00:35:47.835
And she said you know what?

00:35:47.835 --> 00:35:50.380
Take a shower in the morning.

00:35:50.380 --> 00:35:55.612
And I said, okay, let's start it, let's start tomorrow.

00:35:55.632 --> 00:36:00.398
Sarah, that one shower in the morning set her mood, changed her mood, adjusted it.

00:36:00.398 --> 00:36:09.351
For the whole day she felt more alive, more vibrant, like ready to do things, want to be out in the world Taking a shower.

00:36:09.351 --> 00:36:11.436
So for her her, that's what it was.

00:36:11.436 --> 00:36:12.898
Other people like taking a shower.

00:36:12.898 --> 00:36:14.161
I do that every day, no biggie.

00:36:14.161 --> 00:36:29.204
But that's what she another client was um, for her it was.

00:36:29.885 --> 00:36:33.797
Setting boundaries was a huge thing for her and it became part of her self-care actually.

00:36:33.797 --> 00:36:36.891
So, for example, she would talk and she wasn't getting enough sleep.

00:36:36.891 --> 00:36:49.255
She realized she was talking too long to her best friend on the phone at nighttime so she set the boundaries of okay, girl, it's seven o'clock, I'm gonna get off the phone because I need to start winding down and I need to take my bath because my coat's dead.

00:36:49.255 --> 00:37:07.418
So she decided boundaries to talk less on the phone so that she could have a relaxation routine at bedtime which involved taking a bath have some salt and some herbs, you know and absolutely loved it.

00:37:07.418 --> 00:37:12.998
And she got to bed on time, slept super well, was more rested.

00:37:12.998 --> 00:37:14.744
That was her self-care routine.

00:37:15.067 --> 00:37:22.918
But it started with setting that boundary, of course, and my other client for her it was just walking.

00:37:22.918 --> 00:37:25.800
Walking was very therapeutic for her.

00:37:25.800 --> 00:37:51.577
So I would really recommend that you sit down with yourself, find five minutes at least to be with yourself, think about what you need and where you can start making some changes in your life so that you can have some time for yourself for at least 10, 15 minutes, to start every day, every morning or wherever.

00:37:51.577 --> 00:37:55.603
You have that space and time of free time for yourself.

00:37:56.271 --> 00:38:02.110
That's really powerful and I think kind of goes along the lines of really visualizing how you want to feel.

00:38:02.110 --> 00:38:08.063
And then what are those like very small things that you can do that will achieve that feeling?

00:38:08.063 --> 00:38:09.998
Because I think that that's what self-care is.

00:38:09.998 --> 00:38:19.510
And I think where people get stuck in self-care is this idea of should and the feeling on the other side isn't the way that they want to feel Like.

00:38:19.550 --> 00:38:21.679
I remember having this health coaching client one time.

00:38:21.679 --> 00:38:28.302
We were talking about self-care and I was like well, what do you think are some self-care practices you can start to implement into your day?

00:38:28.302 --> 00:38:30.286
And she was like take a bubble bath.

00:38:30.286 --> 00:38:34.239
And she asked it like a question and I was like well, why did you frame it that way?

00:38:34.239 --> 00:38:36.811
And she was like because I don't like bubble baths.

00:38:36.811 --> 00:38:42.043
And I was like well then, that's not self-care to you, because it wouldn't be something.

00:38:42.043 --> 00:38:47.057
The process of it and the end result wouldn't achieve the feeling that you're looking to achieve through self-care.

00:38:48.039 --> 00:39:02.711
And I think where people get stuck and let's take the shower example for a minute, because that's kind of funny, because I'm someone who, like I work from home, I'm by myself, I usually work out in the morning and then my son goes down for a nap and maybe I have a podcast conversation, just like this.

00:39:03.472 --> 00:39:33.494
And I don't really care if you think I look like a ragamuffin because I'm not showered, but like I do have this idea that like I would feel a lot better if I woke up in the morning and I showered, and maybe I even blew dry my hair and put on some makeup, and then I get really caught up in those thoughts of like, dread, of like oh, I don't want to, that would just take too long, and like I have no one to impress and like.

00:39:33.514 --> 00:39:37.027
And then it's so easy to get wrapped up in that and I think that's where a lot of people stay stuck the stories that are going to prevent them from actually taking action.

00:39:37.027 --> 00:40:02.114
Right, but then again, if you can keep that visualization in mind and play the whole tape and focus, like literally in your mind, okay, I am visualizing myself feeling very clean, refreshed and just looking and feeling a little bit better about myself I do think I would have this whole other energy as I went about my day, and so that's very motivating, and you can do the same with your workout.

00:40:02.114 --> 00:40:07.596
You can do the same with reading a book instead of scrolling social media like those.

00:40:07.596 --> 00:40:10.454
Little things really do make a huge difference.

00:40:11.157 --> 00:40:11.960
They do, they do.

00:40:11.960 --> 00:40:18.929
I absolutely love that Visualizing how you would feel, what the end result would be to get that as your motivation to do it and follow through with it.

00:40:18.929 --> 00:40:25.440
Because, yeah, we, we have the tendency to to stop our own happiness.

00:40:25.440 --> 00:40:30.934
Right, we're going to make excuses of why I can't be happy, right, if I try, you know.

00:40:30.934 --> 00:40:32.891
But try it, do it yeah.

00:40:33.251 --> 00:40:36.996
I love that, yeah, so I want to talk a little bit.

00:40:36.996 --> 00:41:03.853
This idea, this concept of very busy, overwhelmed women not to generalize, but it is a thing and I think we're almost in this epidemic right now and I don't know if this is familiar for you, but it's something that I've heard about and had even years ago had a health coaching client approached me for this very reason of turning to medications and pills to solve various problems in their day.

00:41:03.853 --> 00:41:12.353
For example, ambien to get to sleep, anti-anxiety medication to calm down, adderall to like keep you focused.

00:41:12.353 --> 00:41:14.177
And you know, it's just.

00:41:14.177 --> 00:41:33.143
It's a phenomenon among women and I mean I don't really know like if that resonates with somebody, and they feel as if they're like turning to medications for those reasons, like not like blood pressure or type two diabetes, but literally to function in life.

00:41:33.143 --> 00:41:40.411
Like what can we do to sort of like reverse that and heal and take a little bit more of a natural approach?

00:41:40.451 --> 00:41:45.262
Do you ever come across this in your work, I do, I do, and with friends as well.

00:41:45.262 --> 00:41:48.739
Yeah, to a certain extent they don't know any better.

00:41:48.739 --> 00:41:52.416
Yeah, in the world that we live in, you turn to a pill.

00:41:52.936 --> 00:41:53.157
Yeah.

00:41:53.918 --> 00:41:54.521
And it's easy.

00:41:54.521 --> 00:42:01.967
You can go to a therapist and talk about why you're anxious and get some help through it, Right.

00:42:01.967 --> 00:42:04.213
But maybe they don't want to share with a stranger?

00:42:04.213 --> 00:42:06.579
Yeah, so I'll just go tell my doctor.

00:42:06.579 --> 00:42:07.891
I have anxiety, get a pill.

00:42:07.891 --> 00:42:11.530
Yeah, so there could tell my doctor I have anxiety, get a pill.

00:42:11.530 --> 00:42:16.460
So there could be many reasons why they're not pursuing a more holistic or natural approach to it.

00:42:16.460 --> 00:42:16.922
You say busy women.

00:42:16.922 --> 00:42:18.047
They feel like they don't have the time to.

00:42:18.047 --> 00:42:31.525
One thing I noticed because I've been guilty of it myself is you're not really slowing down enough to assess what you need for one and what you can do to get better.

00:42:32.451 --> 00:42:33.574
That is not a quick fix.

00:42:33.574 --> 00:42:38.911
So because you're so busy, you're going to turn to a quicker solution and then some.

00:42:38.911 --> 00:42:42.521
I honestly don't know that there was another way right For me.

00:42:42.521 --> 00:42:42.922
I was.

00:42:42.922 --> 00:42:46.275
I served on the board of three nonprofits at the same time.

00:42:46.275 --> 00:42:49.242
I joined the third one when I was pregnant for the first time.

00:42:49.842 --> 00:42:53.436
Wow, talk about piling things on your plate.

00:42:53.918 --> 00:43:02.615
Yeah, and you know, newly married just bought a house and I was still working full time, and on top of that I was working night shift.

00:43:02.615 --> 00:43:09.072
It wasn't even like an ideal hour to be awake, it wasn't even like an ideal hour to be awake.

00:43:09.072 --> 00:43:16.820
And so I was very busy, very busy indeed, volunteering, momming, wifing, working, and I didn't slow down to smell the roses.

00:43:16.820 --> 00:43:40.085
Yeah, and with that comes, you don't remember a lot of things, you don't remember what happened, you don't remember, like I know, I went there, you know, but you don't remember the experience because you never took it in, you never slowed down enough to take it in, and I could see how people can be so busy that they rather go to a quick fix to help them handle things.

00:43:41.271 --> 00:43:42.978
Yeah, you're so right.

00:43:42.978 --> 00:43:49.501
Yeah, and I feel as if an alternative approach would just take a lot more work.

00:43:49.501 --> 00:44:08.692
And it's so true about the slowing down and assessing what you need, and even if you do slow down and you figure out what you need, actually doing that it can be tricky, as well Actually doing it, and that's why it helps to have life coaches, health coaches, to guide along that process.

00:44:09.193 --> 00:44:11.742
Yeah, absolutely so.

00:44:11.742 --> 00:44:57.480
Can we talk about a little bit more about those lifestyle issues, because I know that it's so common, especially, I deal a lot with blood sugar balance and so I want to hone in on the prediabetes, type two diabetes side of things, which you know, even insulin resistance is so common, and for populations who just like don't know, they're just going to quickly take their doctor's advice and get on the metformin or what have you, and so you know, this whole blood sugar conversation, thank goodness, is becoming so much more mainstream, and now there's technology, like currently wearing a continuous glucose monitor as we speak, which gives such great information.

00:44:57.480 --> 00:45:06.019
But what are some of those dietary and lifestyle approaches in that area that you find yourself encouraging the most?

00:45:06.119 --> 00:45:26.188
that, if someone is listening and they want to get their blood sugar under control without having to turn to medication, that they can start doing today well, first I'm going to say that, depending how far advanced their diabetes then is when it's diagnosed, yeah, definitely they're going to need some medication on board to help.

00:45:26.188 --> 00:45:35.699
You wouldn't want someone with a blood sugar 800 without yeah, trying to get some medications that can actually be very effective right away but people get blood sugar up to 800.

00:45:35.719 --> 00:45:53.927
Oh yeah, oh yeah that's when they're in my hospital oh my goodness, my hospital okay, yeah yeah, and so, along those lines, teach the foundations of what especially we talked about insulin resistance earlier and that it's really a blood sugar problem.

00:45:53.927 --> 00:46:00.831
So controlling those blood sugars, we can do that with healthy fats, you know.

00:46:00.831 --> 00:46:03.099
Limiting the carbs, carbohydrate intake.

00:46:03.099 --> 00:46:05.918
Now, what a lot of people don't realize is that vegetables are carbohydrates.

00:46:05.918 --> 00:46:09.197
They're a source of carbohydrates, but they're the right kind of carbohydrates.

00:46:09.197 --> 00:46:11.958
Those are the carbohydrates we want, the carbohydrates we need.

00:46:11.958 --> 00:46:15.320
They're packed with nutrients and so much for our bodies.

00:46:15.320 --> 00:46:20.239
So if you're going to eat a carbs, go to a vegetable over a pancake, Right, right.

00:46:20.239 --> 00:46:21.059
Or just limit how much.

00:46:21.059 --> 00:46:22.041
That's hard for people.

00:46:22.041 --> 00:46:22.844
It's hard.

00:46:22.844 --> 00:46:27.403
They have some pancakes you can make out of vegetables.

00:46:28.911 --> 00:46:30.596
Like Sunday they have, they have some pancakes you can make out of that.

00:46:30.615 --> 00:46:31.057
Like sunday morning.

00:46:31.057 --> 00:46:34.349
I don't want brussels sprouts, right, and it's okay if you, if you do that every once in a while.

00:46:34.349 --> 00:46:42.333
But in western culture we we over consume these processed foods and these unhealthy carbs, refined flour yeah, refined flour and everything like.

00:46:42.333 --> 00:46:43.677
When I was on keto, I did.

00:46:43.677 --> 00:46:44.398
Of course I had.

00:46:44.398 --> 00:46:49.492
I'm always my own guinea pig, so I had to try keto to see how it works, and I did.

00:46:49.492 --> 00:46:54.362
I replaced regular flour with coconut flour and made pancakes with them.

00:46:54.362 --> 00:46:55.250
The kids loved it.

00:46:55.250 --> 00:46:56.773
They loved it better than regular pancakes.

00:46:56.934 --> 00:47:00.672
Oh yeah, I love those, yeah, but then keto is a whole nother thing.

00:47:00.672 --> 00:47:01.534

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