WEBVTT 00:00:00.000 --> 00:00:02.299 Are you struggling with your health journey? 00:00:02.379 --> 00:00:04.219 Maybe you've been on it for a really long time 00:00:04.219 --> 00:00:06.580 or maybe you're brand new to realizing, gosh, 00:00:06.580 --> 00:00:09.400 there's so much that I can do that can make an 00:00:09.400 --> 00:00:12.419 impact on my health. When we start or have been 00:00:12.419 --> 00:00:14.599 going in a health journey for a really long time, 00:00:14.820 --> 00:00:17.440 oftentimes what I'll hear from people is that 00:00:17.440 --> 00:00:19.859 they'll say that they're very overwhelmed, whether 00:00:19.859 --> 00:00:21.620 they're brand new and they're overwhelmed by 00:00:21.620 --> 00:00:23.980 all the conflicting nutrition advice or they're 00:00:23.980 --> 00:00:26.760 overwhelmed by all the things that do need to 00:00:26.760 --> 00:00:29.199 be overhauled in their diet, in their lifestyle. 00:00:29.359 --> 00:00:31.140 are going to make a difference in their health 00:00:31.140 --> 00:00:34.140 journey or perhaps you've been at this for a 00:00:34.140 --> 00:00:37.380 really long time and you know too much you know 00:00:37.380 --> 00:00:39.460 all the things that are going to make a difference 00:00:39.460 --> 00:00:41.740 for you that are going to be needle movers for 00:00:41.740 --> 00:00:44.460 you or your family and it ends up becoming a 00:00:44.460 --> 00:00:46.780 source of stress when we have this long laundry 00:00:46.780 --> 00:00:50.119 list of all these things that we can need should 00:00:50.119 --> 00:00:53.179 do and so if you're really struggling here I 00:00:53.179 --> 00:00:55.500 want you to sit down take some deep breaths and 00:00:55.500 --> 00:00:58.200 listen to this episode because this is exactly 00:00:58.200 --> 00:01:00.710 what I want to talk to you about today. Welcome 00:01:00.710 --> 00:01:03.030 to Health and Hormones. I'm Rita Johnson, your 00:01:03.030 --> 00:01:05.829 host. Here you will get fatigue solutions, period 00:01:05.829 --> 00:01:08.510 help, hormone healing, and a real life approach 00:01:08.510 --> 00:01:12.180 that works for you. Let's dive in. Alright friends, 00:01:12.459 --> 00:01:14.739 if we are overwhelmed by our health journey, 00:01:14.939 --> 00:01:17.079 that is not going to help us be able to dive 00:01:17.079 --> 00:01:19.799 in and support our body. It's also not going 00:01:19.799 --> 00:01:22.540 to be able to help us when things get really 00:01:22.540 --> 00:01:25.519 hard and tough and I really want to record this 00:01:25.519 --> 00:01:27.680 right now because I am in the thick of a very 00:01:27.680 --> 00:01:30.560 difficult season. We have our youngest who is 00:01:30.560 --> 00:01:34.200 17 months old and he is right in the thick of 00:01:34.200 --> 00:01:38.099 weaning and it has been a very difficult 10 days 00:01:38.099 --> 00:01:41.439 and anytime our sleep is severely disrupted, 00:01:41.840 --> 00:01:44.400 you know how this feels. It is just really tricky 00:01:44.400 --> 00:01:46.200 to get going in the morning. It's really hard 00:01:46.200 --> 00:01:49.060 to have a normal output of energy to be able 00:01:49.060 --> 00:01:51.959 to make the things right in the kitchen to clean 00:01:51.959 --> 00:01:55.060 up afterwards to plan the things and then to 00:01:55.060 --> 00:01:58.099 do things we need to do like work and run a household 00:01:58.099 --> 00:02:00.239 and get the kids to the places that they need 00:02:00.239 --> 00:02:03.159 to go. And so I really just wanted to jump in 00:02:03.159 --> 00:02:06.909 now while I'm feeling this personally. and tell 00:02:06.909 --> 00:02:09.909 you the ways that you also can apply this into 00:02:09.909 --> 00:02:12.270 your own life even if you don't have kids even 00:02:12.270 --> 00:02:14.270 if you have you know some very different things 00:02:14.270 --> 00:02:16.969 that are heavy heavy taxing on your body right 00:02:16.969 --> 00:02:19.990 now maybe it's your actual health maybe you're 00:02:19.990 --> 00:02:23.210 dealing with a lot of pain and discomfort and 00:02:23.210 --> 00:02:25.490 so it's hard to get these things done and then 00:02:25.490 --> 00:02:28.009 when we start to kind of i think of it as like 00:02:28.009 --> 00:02:30.110 pick our head up out of the sand then we start 00:02:30.110 --> 00:02:32.629 to get really overwhelmed because there's so 00:02:32.629 --> 00:02:35.789 much that could be contributing to that so The 00:02:35.789 --> 00:02:37.650 very first thing I would say is when we start 00:02:37.650 --> 00:02:39.689 to research these things and look at, you know, 00:02:39.750 --> 00:02:42.469 oh, it's plastics in my kitchen. It's making 00:02:42.469 --> 00:02:45.210 everything at home from scratch. It's, you know, 00:02:45.349 --> 00:02:47.729 doing all of these things at once that are going 00:02:47.729 --> 00:02:52.330 to make up my health journey really to make that, 00:02:52.330 --> 00:02:54.729 you know, whether it's alleviate some of these 00:02:54.729 --> 00:02:56.889 negative symptoms we're dealing with or help 00:02:56.889 --> 00:02:59.870 strengthen us as we move forward, whatever that 00:02:59.870 --> 00:03:03.419 is, you know, there's a lot that we can do. And 00:03:03.419 --> 00:03:05.979 so what do I do in my day to day and what do 00:03:05.979 --> 00:03:08.159 I recommend my clients do in their day to day 00:03:08.159 --> 00:03:12.099 is start with where you're at. What is one thing 00:03:12.099 --> 00:03:14.659 you can start to do differently right now? And 00:03:14.659 --> 00:03:17.080 I would always say that this is based on the 00:03:17.080 --> 00:03:20.240 symptoms that are heaviest for you. So for example, 00:03:20.419 --> 00:03:24.439 if you're struggling with constipation and also 00:03:24.439 --> 00:03:27.639 severe fatigue or hormone imbalances, the very 00:03:27.639 --> 00:03:30.580 first thing I would say is let's focus on things 00:03:30.580 --> 00:03:34.290 that can be needle movers for you with eradicating 00:03:34.290 --> 00:03:36.629 constipation. So it might be something where 00:03:36.629 --> 00:03:39.550 you're like, I'm not eating clean food. I'm leaning 00:03:39.550 --> 00:03:42.229 too heavily on fast food or processed food. I'm 00:03:42.229 --> 00:03:44.330 not drinking enough water. I'm not sleeping enough. 00:03:44.849 --> 00:03:48.310 I'm not able to get movement in my day. And so 00:03:48.310 --> 00:03:50.750 to that person, I would say, let's just start 00:03:50.750 --> 00:03:53.750 by focusing on incorporating more water. Can 00:03:53.750 --> 00:03:55.930 you just have a cup of water you bring with you 00:03:55.930 --> 00:03:57.689 everywhere you go, throughout the house, in the 00:03:57.689 --> 00:04:01.199 car, everywhere you go? Because even if you're 00:04:01.199 --> 00:04:02.500 going to church and you're not going to bring 00:04:02.500 --> 00:04:04.219 your water in with you, if you can drink your 00:04:04.219 --> 00:04:06.080 water in the car on the way, if you can drink 00:04:06.080 --> 00:04:08.719 water in the car on the way home, it's easy to 00:04:08.719 --> 00:04:12.360 start to mindlessly add that in and support your 00:04:12.360 --> 00:04:15.620 body in that very small but very supportive way, 00:04:15.800 --> 00:04:18.939 right? So perhaps you're saying, okay, Rita, 00:04:19.040 --> 00:04:21.160 that sounds great, but I can definitely drink 00:04:21.160 --> 00:04:23.720 enough water. Then can we look at your diet? 00:04:23.939 --> 00:04:26.600 What is one thing that you're eating a lot of 00:04:26.600 --> 00:04:30.660 that we could just level up? it's a type of granola 00:04:30.660 --> 00:04:33.300 bar you're using. Perhaps you're using a granola 00:04:33.300 --> 00:04:36.000 bar that has a lot of sugar, low protein. Can 00:04:36.000 --> 00:04:38.420 we just look for a better alternative that has 00:04:38.420 --> 00:04:42.439 less sugar and more protein? Can we, instead 00:04:42.439 --> 00:04:45.240 of leaning on a packaged protein bar, use some 00:04:45.240 --> 00:04:48.220 type of meat product that is going to be a snack? 00:04:48.579 --> 00:04:51.160 For me, right now in this season, that might 00:04:51.160 --> 00:04:55.839 be more like a Costco frozen sausage that I could 00:04:55.839 --> 00:04:58.240 just warm up when I need a snack and eat it with 00:04:58.240 --> 00:05:00.129 some some sauerkraut and maybe some tomato or 00:05:00.129 --> 00:05:03.069 avocado. It doesn't take me that much time. I 00:05:03.069 --> 00:05:05.730 can do that with the baby in my arms, but ultimately 00:05:05.730 --> 00:05:08.509 it's going to help me to be supported more in 00:05:08.509 --> 00:05:10.829 my energy levels when I'm not getting enough 00:05:10.829 --> 00:05:13.449 sleep and also increasing my protein intake. 00:05:14.180 --> 00:05:17.480 So these small changes can make a big difference. 00:05:17.579 --> 00:05:19.800 The other thing they help us to do is to increase 00:05:19.800 --> 00:05:22.740 our confidence that we can do it, that we can 00:05:22.740 --> 00:05:25.300 do something. So in a season when things feel 00:05:25.300 --> 00:05:29.019 very out of control, it's very helpful for our 00:05:29.019 --> 00:05:33.240 mental state of health to do one thing and to 00:05:33.240 --> 00:05:35.600 do it well. And then to be able to look back 00:05:35.600 --> 00:05:38.639 and say, okay, well, I could drink more water. 00:05:38.720 --> 00:05:42.079 I've shown that to myself. And look at the cascade 00:05:42.079 --> 00:05:45.490 of impact that has had on me. A lot of times 00:05:45.490 --> 00:05:48.410 when we are really hydrated it's going to help 00:05:48.410 --> 00:05:52.029 support our ability to think clearly, it's going 00:05:52.029 --> 00:05:54.769 to help our digestion, it's going to help you 00:05:54.769 --> 00:05:57.250 know these little cascade things that we will 00:05:57.250 --> 00:05:59.490 notice start to notice if we just have the eyes 00:05:59.490 --> 00:06:03.079 to see. So pick one thing. move forward through 00:06:03.079 --> 00:06:05.819 it because then what's gonna happen is as that 00:06:05.819 --> 00:06:07.959 is successfully implemented, you can go back 00:06:07.959 --> 00:06:10.259 and say, okay, now what's one more thing? Can 00:06:10.259 --> 00:06:12.939 I make this subtle food change? Is there one 00:06:12.939 --> 00:06:15.259 thing that I can start to make at home that my 00:06:15.259 --> 00:06:17.759 family has been leaning on once, twice, three 00:06:17.759 --> 00:06:20.459 times a week? Is there something in my day to 00:06:20.459 --> 00:06:24.750 day that I can level up? Remember that it's just 00:06:24.750 --> 00:06:28.370 as much about our mental state of empowerment 00:06:28.370 --> 00:06:31.389 as it is about our physical health and the way 00:06:31.389 --> 00:06:34.290 that those symptoms improve as we make these 00:06:34.290 --> 00:06:37.370 small, minute changes. And then what ends up 00:06:37.370 --> 00:06:40.170 happening is over time, they start to snowball, 00:06:40.350 --> 00:06:42.790 right? So if one week you pick, I'm gonna drink 00:06:42.790 --> 00:06:44.850 more water, then next week you pick something 00:06:44.850 --> 00:06:47.490 that your family's eating regularly. Maybe it's 00:06:47.490 --> 00:06:49.430 something like yogurt. If you're having yogurt 00:06:49.430 --> 00:06:52.389 for breakfast every couple days or even days. 00:06:52.560 --> 00:06:54.470 Thank you very much. Can you switch to a yogurt 00:06:54.470 --> 00:06:57.629 that doesn't have added sugar, but instead you 00:06:57.629 --> 00:07:00.350 add maple syrup or honey to it? Or you're adding 00:07:00.350 --> 00:07:04.029 frozen fruit or some type of nuts that help to 00:07:04.029 --> 00:07:06.889 make it more palatable to you. But we're reducing 00:07:06.889 --> 00:07:09.189 some of that dietary sugar. We're reducing some 00:07:09.189 --> 00:07:12.589 of that processed ingredients when we're adding, 00:07:12.589 --> 00:07:15.910 you know, just a whole ingredient yogurt. And 00:07:15.910 --> 00:07:18.509 then as that gets going well, what else is there 00:07:18.509 --> 00:07:21.589 that you can choose out of your daily life, whether 00:07:21.589 --> 00:07:24.279 it's a snack, could upgrade you know perhaps 00:07:24.279 --> 00:07:27.000 leaning away from chips but if you like the salty 00:07:27.000 --> 00:07:31.279 crunchy could you do roasted cashews or you know 00:07:31.279 --> 00:07:36.000 instead of Having a empty caloric snack that 00:07:36.000 --> 00:07:38.120 really just fills your heart up. Can you find 00:07:38.120 --> 00:07:41.180 something else that you enjoy eating and also 00:07:41.180 --> 00:07:44.240 fits that same need for you? And one of my favorites 00:07:44.240 --> 00:07:46.100 is something like, you know, if you like a square 00:07:46.100 --> 00:07:49.199 of chocolate after a meal, can you instead of 00:07:49.199 --> 00:07:52.040 having a Hershey's bar of chocolate or whatever 00:07:52.040 --> 00:07:55.240 brand it is you really like, go for a Who brand 00:07:55.240 --> 00:07:59.779 chocolate that's going to be less sugar. It has 00:07:59.779 --> 00:08:01.939 coconut sugar in it. It's going to be more expensive. 00:08:02.120 --> 00:08:04.600 but that naturally helps us to reduce the amount 00:08:04.600 --> 00:08:06.939 of times that we're gravitating towards that 00:08:06.939 --> 00:08:10.120 chunk of chocolate to help support our heart 00:08:10.120 --> 00:08:12.480 or our mind or whatever it is that we need at 00:08:12.480 --> 00:08:16.000 that moment. So really just remember the small 00:08:16.000 --> 00:08:18.279 things matter. They make a big difference. If 00:08:18.279 --> 00:08:20.699 you find yourself struggling and feel like, well, 00:08:20.699 --> 00:08:22.620 these little things aren't going to make a difference 00:08:22.620 --> 00:08:25.819 because there's so much in these big things that 00:08:25.819 --> 00:08:28.620 I need to do as well. I want you to continually 00:08:28.620 --> 00:08:31.800 catch those thoughts in your brain and say, no, 00:08:32.120 --> 00:08:34.179 we don't need to worry about that. We don't need 00:08:34.179 --> 00:08:36.779 to freak out about that. If we do one thing well, 00:08:36.820 --> 00:08:40.480 we're going to get to that. So whether it's having, 00:08:40.480 --> 00:08:43.019 you know, an RO system installed in your home, 00:08:42.889 --> 00:08:45.570 to improve the quality of water you're drinking 00:08:45.570 --> 00:08:48.169 or whether it's getting rid of plastics in your 00:08:48.169 --> 00:08:50.669 kitchen. Whatever it is that you feel like is 00:08:50.669 --> 00:08:52.710 actually the big thing and that feels really 00:08:52.710 --> 00:08:56.769 scary and intimidating, I want you to start here. 00:08:56.990 --> 00:09:00.549 Because a lot of times it's the mindset piece 00:09:00.549 --> 00:09:03.529 as well as those small things that we've neglected 00:09:03.529 --> 00:09:06.850 over time that we've written off as they can't 00:09:06.850 --> 00:09:10.289 possibly be a big needle mover for us. And sometimes 00:09:10.289 --> 00:09:13.360 I see this happen. more often with people that 00:09:13.360 --> 00:09:16.200 have these really big scary health things. And 00:09:16.200 --> 00:09:19.000 sometimes it's with people that are just struggling 00:09:19.000 --> 00:09:21.940 with something for a really long time, but yet 00:09:21.940 --> 00:09:23.940 they feel like I'm at this place in my health 00:09:23.940 --> 00:09:25.799 journey. There's no way that can make a difference. 00:09:25.799 --> 00:09:28.320 And I just want to say to you that friend, it 00:09:28.320 --> 00:09:31.299 will make a difference. These little things make 00:09:31.299 --> 00:09:34.700 up our daily life. They make up our daily health 00:09:34.700 --> 00:09:37.500 picture and where we're going to be a year or 00:09:37.500 --> 00:09:40.720 two years, 10 years from now. Going back to my 00:09:40.720 --> 00:09:43.340 personal story, I mentioned that we're up a lot 00:09:43.340 --> 00:09:45.419 in the night right now, and I just said to my 00:09:45.419 --> 00:09:46.960 husband this morning, I said, you know what? 00:09:47.179 --> 00:09:50.120 I'm really amazed at how even though we're sleeping 00:09:50.120 --> 00:09:52.480 really bad, when I wake up at four in the morning 00:09:52.480 --> 00:09:54.259 with the baby and we're up from four to six, 00:09:54.279 --> 00:09:55.799 and then I still have to get up in the morning 00:09:55.799 --> 00:09:58.039 to do all the things I need to get done in a 00:09:58.039 --> 00:10:01.580 day, I'm really surprised at how my energy levels 00:10:01.580 --> 00:10:05.100 throughout the day are not tanking. And I really 00:10:05.100 --> 00:10:08.460 credit that to the fact that we're doing so much 00:10:08.460 --> 00:10:11.610 of these things that it's become a habit in our 00:10:11.610 --> 00:10:14.309 daily life that it's not completely derailing 00:10:14.309 --> 00:10:17.429 us even if we're not getting sleep. We're still 00:10:17.429 --> 00:10:20.610 getting to the gym. We're still eating good quality 00:10:20.610 --> 00:10:23.129 whole foods. We're still drinking a lot of water. 00:10:23.289 --> 00:10:25.149 We're still doing these other things that are 00:10:25.149 --> 00:10:28.409 helping to take care of ourselves. Deep breathing, 00:10:29.009 --> 00:10:31.690 quiet prayer time, right? All of those things 00:10:31.690 --> 00:10:35.350 are making up your health. Our thoughts around 00:10:35.350 --> 00:10:37.450 what we're doing and the ways that they're impacting 00:10:37.450 --> 00:10:41.129 our health are making up our stress load. And 00:10:41.129 --> 00:10:44.830 if we can reduce stress here, if we can do these 00:10:44.830 --> 00:10:47.470 little things that move of needle forward for 00:10:47.470 --> 00:10:50.269 us, it's going to make a difference in your overall 00:10:50.269 --> 00:10:52.350 health and how you're feeling in your day to 00:10:52.350 --> 00:10:54.690 day. I hope this encourages you wherever you're 00:10:54.690 --> 00:10:56.690 at in your journey. If you feel like I just have 00:10:56.690 --> 00:10:59.370 no idea where to start and it's so overwhelming, 00:10:59.750 --> 00:11:02.610 then I want you to grab my ebook, especially 00:11:02.610 --> 00:11:05.250 if you're dealing with GI issues. It's all about 00:11:05.250 --> 00:11:07.690 healing your gut. And I start with some of those 00:11:07.690 --> 00:11:09.909 small things that you can start to incorporate 00:11:09.909 --> 00:11:13.179 now to really move your body forward. And then 00:11:13.179 --> 00:11:15.100 if you've done all these small things, if you've 00:11:15.100 --> 00:11:17.179 been doing them for a really long time, what 00:11:17.179 --> 00:11:19.919 are some next steps you can do to help your body 00:11:19.919 --> 00:11:22.820 really be able to heal and have that long lasting 00:11:22.820 --> 00:11:25.120 impact so that when you do get back to a season 00:11:25.120 --> 00:11:27.539 where things are hard and you get derailed again, 00:11:27.879 --> 00:11:30.700 you know what to do and how to support your body 00:11:30.700 --> 00:11:33.059 from there. If you like content like this, please 00:11:33.059 --> 00:11:34.840 like and subscribe for more from me.