Hope Pedraza 0:00
Knowing when to step away when to, like, get yourself regulated because that's the other thing too. You stay in this dysregulated state, you're so much more inefficient. So, you're not going to, you're not going to be the creative that you want to be when you're running on fumes and your nervous system is totally out of whack.
Mickey Anderson 0:23
Most business owners and entrepreneurs are secretly sick of hustling. And if you are too, you're in the right place. Welcome to the hustle less profit more podcast with me, Mickey Anderson, where we're revolutionising success, because you should have it all. Business Success, lasting wealth, freedom, and fulfillment. Join me on this quest to uncover the keys to defining and achieving success on our terms so we can all hustle less and profit more.
Mickey Anderson 1:01
If you've ever wondered if this entrepreneurship journey is affecting your body, or maybe vice versa, this episode's for you. Today I speak with Hope Pedraza, owner of imbalance studio. She's a holistic nutritionist, an expert in functional nutrition. And she talks to us all about how we can better support ourselves and our entrepreneurship journey through the way we take care of our bodies. Hence, nutrition, we're going to be talking about how you can better fuel yourself, think better more clearly. And just take better care of yourself so you can show up at work as your best self. I hope you enjoy this episode.
Mickey Anderson 1:40
As I mentioned on the podcast, we normally dig into the myth and the bad advice when it comes to business growth and success. And really the one thing that permeates all of that is this hustle culture that we have been surrounded by for so long, the side hustle, the back hustle, the front hustle, we've all got so many things on the go, and no time to recover. And I feel so fortunate to have you here because it you are going to help us understand the true effects of what this does to us, but also how to get out of that. But before we dig into that, I would love for you to take a moment, Hope, to introduce yourself to the audience and give us a little bit of background on who you are and what you do.
Hope Pedraza 2:19
Yeah, thanks, Mickey. And I'm so glad to be here and to share some insightful things for your audience. Because I mean, as a business owner, I know what it's like. So I'm excited to kind of share the, my husband likes to call it the dummy tags, like here's what not to do kind of thing. So this is this is a good conversation. But yeah, so I am a certified holistic nutritionist. And I'm also a Functional Diagnostic Nutrition practitioner. And I'm the founder of imbalance, which is a Pilates based fitness studio. So I have the kind of the best of both worlds in my mind, I have the brick and mortar. And then I have the online business, my nutrition business and online business. And so as an STMP, I help women really executives who I serve women get to the root of their problem. And so I deal with a lot of women who are dealing with things, like, we're going to talk about today with you know, burnout, things like adrenal fatigue, women with chronic issues, like autoimmune issues, gut issues, thyroid issues, and help them really get to the root of the problem. And so the women that that I work with, they've had all the things they've they've gone to every doctor under the sun, they've tried every medicine, they've tried this health coach and as a nutritionist, and they can't get to the bottom of it. And so I really help I use functional labs and screenings to help get to the root of the problem and treat the body from a functional perspective. So rather than treating things symptomatically, we're treating the body as a whole to really coach up punch. And
Mickey Anderson 3:39
I love that. And you know what that entire framework is very much. So the way that we like to look at business here, you know, you don't want to just address symptoms in your business, okay, so you don't have leads or Okay, so your sales are low, we want to look at it as a whole and look at it from a holistic perspective to see, okay, like, what is the big picture here? And what's actually causing all of these things to happen. Because if you just try and fix the one thing or throw in more Instagram posts, right, like, it's not actually going to fix the problem. So I love that we can kind of connect the two frameworks really seamlessly in that way. So let's dig into burnout. Because I know I have been there multiple times. I'm not proud to say it, but I was the queen of hustle. I had every job under the sun and then one. And so for me it manifested in depression and anxiety, a lot of digestive discomfort and really just like this general feeling of having no energy regardless of how much caffeine I consumed. So would you be able to give us a little bit more on what burnout actually is and what it's doing to our bodies?
Hope Pedraza 4:41
Yeah, yeah. Yes. So our bodies are not meant to go go go all the time, actually.
Mickey Anderson 4:51
Not the hard way. So there's the first thing and that's what I find a lot of times and even you know, even the women that I serve, they're not all business owners and stuff, but they're I have a lot of professional women and I do have some guests Fellas but either way, especially as women, we are speaking to mostly women, we are wired, whether it's from society or whatever, to just go do all the things and we're supposed to do all that we're supposed to do all of it like yesterday in high heels and backwards. Exactly, exactly have. The first thing is like we've got all this like conditioning and societal pressure, whatever to do all the things and are bought physical bodies are not meant to do that. So we get into this cycle kind of what you're talking about, like you do the burnout, and then you recognize it. So you try to settle down and and it's just like this endless cycle, it just it doesn't matter, because then you feel like you're not doing an acid practice or not, though, when we do that we're totally stressing out our nervous system. Our nervous system connects every part of the body. This is the central like headquarters of what's going on in your body, it talks to your hormones and your gut in your brain, and your thyroid in your every organ tissue cell in your body, your nervous system is telling it what to do. So when we're totally stressing ourselves out, when we are doing all the things not giving your body the adequate rest. It means the adequate nutrition, nourishment, you know, mind, body, soul, all of it. We're totally stressing out our nervous system. But this is a big thing that I work with clients, because especially the ones who come to me, you know, they've tried to die, they tried to sign that day to try to supplement that it's not working the missing piece, I want to say every time that at least 99% of the time is this nervous system. Because your nervous system is totally frazzled, it's totally dysregulated. And it doesn't know how to get back into that regulated state. And so especially as business owners, there's always a fire to put out there's always the next thing we have to like look towards. So there's never like a starting and a stopping point. It's just one long, one long, nonstop journey. And so for you're nervous or you're nervous, isn't that the life. So typically, the first thing we see you're looking at this is you get kind of like what you're talking about that mental pressure. So you're dealing with anxiety, depression, those like mood disorders, your mental health takes a toll. And from there it is typically digestion and mental health goes together. So with the nervous system, you have the vagus nerve that connects your your guts, your brain and your brain back to your gut. It's like that brain axis. And so whatever is going on in your gut, and when you're stressed or churning and churning all kinds of stuff going on in your gut, it's going to connect it it connects to your brain, that's going to be the next thing that feels the effects. Your gut brain connection is first and foremost and digestive issues. And that was me too. That's how my stress and burnout all the things shows up as digests, I mean I, you name it, I had all the digests. And even as a kid, I was just a high strung like type eight kid. And so you're gonna, you're gonna get the digestive issues, the nervous stomach, the, you know, bloating, constipation, you name the digestive issue, that's what's going to manifest as you're dealing with all of these feelings of burnout. And then not only that, but you're stressing out your adrenals. Because as your nervous system is, you know, firing and wiring, you know, 24/7, nonstop unknown risks, you're also doing that to your adrenals, which are these little glands that help produce your stress hormones. And when it's producing cortisol is the stress hormone. And I'm sure everybody listening knows what that is, when it's producing this much, that just sends your body into a tailspin. So now not only are you stressing out your nervous system in your gut, and now your brain is all like discombobulated, our adrenals are tired, and they're pumping up pumping up pumping out cortisol. And when cortisol is high, that also shoots your blood sugar up. So now your blood sugar is elevated. Because when your body's pumping out cortisol, this is like our innate sense of like, you're getting ready to fight or flee, right? Like when you're in this stress state, it's that fight or flight response, your body comes out cortisol, well, you know, as prehistoric things like the cortisol your was spiking your blood sugar because it was giving you the energy needed to like run away from a predator or fight somebody or whatever. Well, we're not fighting people are running away. But now your cortisol, she's elevated like all the time, and so is your blood sugar, what's going to lead to blood sugar dysregulation, it's going to cause things like insulin resistance, that it calls things like PCOS and endometriosis, things that go are going wrong with your hormones, all of those are linked to this like blood sugar dysregulation. So all of these things down the pipeline start to manifest like autoimmune issues, thyroid issues, now your thyroid is running sluggishly, because your adrenals are like overworked. So point is it's this whole like cascade, yes, it's this cascade of effects that I mean, by the time it starts showing up in your body, it's really almost impossible for you to pinpoint like where it started because it's just this like, mass chaos going on in your body. And so when you're looking at kind of the reverse of that, it really goes down to in my mind, it really goes down to how do we regulate our nervous system? How do we start from there and that's like I said, that's 99% of the time that piece that's been missing with the ladies that I work with.
Mickey Anderson 9:49
You know, it's funny because when I was experiencing this, I was in school running a business working in a business doing all the things as usual, right? And mom, military wife like for Get that I also have a dog and all these other responsibilities, right? But they're all there, they never ends, there's laundry to be done. I would be so tired all day long. And then I would lay down to go to sleep and my mind would be racing and I couldn't sleep. Or I would wake up in the middle of the night wide awake. And I was so tired, but I couldn't sleep. And it was finally by that point, I was like, okay, something is missing here. And it makes perfect sense that cortisol has been pumping through my system for so long, my nervous system is shot. And so when I get the opportunity to rest and recover, the body doesn't even know how and it works.
Hope Pedraza 10:36
Yeah, that's exactly it. We call that wired, but tired. And that's a telltale sign that your adrenals are like, they don't even know what to do anymore. Because like you said, your body has no idea how to calm itself down and you're
Mickey Anderson 10:47
As frazzled as my hair. Yes, that's, that's it? Yes. So when we get to this place, because most of us at least now in this day and age, unfortunately, get there. What? Where do we go from there? Who do we seek help to? How do we start to take those steps? Because at least for me, there was no like magic bullet. There was no one hit wonder. And it wasn't like a one day or two day vacation that solved the problem, because I tried that. Right?
Hope Pedraza 11:11
Right. Well, and it's like you said, it's like getting down to the root of the problem. Because yes, your vacation is going to help you in that short term period. And then you get back to the same old. Like, it's, you know, it's the same old problems all over again. So in your right, there is no quick fix, and there is no one day thing and they can get to the other thing, too is your especially as business owners, we want to do we want it now. Oh, yeah. And it's just, that's just not how it works. It took you that long to get to this point where your body is like, I need help, and it's gonna take a while for it to you know, that's the thing, that there's gonna be a process. I think the first I guess, step, and this is really the awareness ease. And it's a being aware of like, okay, that was gonna change. Because if you're not aware of it, there's going to be no like getting to that commitment to do anything about it. So the awareness pieces first and you awareness that there's multiple things going on. And I always bring in this like body awareness piece with my clients, because a lot of times to know something's real, they don't really realize how much is going wrong as you think about it. And you're like, holy crap, like, I feel like complete proof. And I didn't even realize it when I start thinking about okay, oh, I do have headaches, right? I'm tired, I haven't slept really, you start going through a laundry list? And you're like, okay, yeah, I'm feeling pretty bad. So the awareness piece, first and foremost, and then making that commitment to yourself, like, okay, something's got to change, that's going to be the most important piece. And from there, it's just going to be, it's going to be a little step at a time, because as we've conditioned ourselves to be in this state, it's going to take some conditions to get out of this state. And it's going to be a little small changes. And I'd say the first the biggest thing is going to be the sleep part. The Sleep part is huge for people and especially like you're saying, because you get to the point where like, I'm so tired, and I cannot sleep, like I just can't go to sleep. So building healthy, like nighttime routine to get yourself ready for bed. And then building a healthy morning routine as you wake up like this sleep routine is going to be like, crucial to your survival. Because we really is and there's you can look at multiple studies about this, how much sleep affects your quality of life and can literally take years off your life when you're not sleeping enough. Seven to nine hours of sleep is the ideal amount of time that we're sleeping. And we not only want the quantity, but we want the quality. So it's not so much like okay, you know, I'm able to go to bed from 10pm to 6am or whatever. Well if you're waking up at times during the night, like that's not doing your whole life good. So it's you know, getting your nighttime routine down where it's like okay, I'm gonna turn off my electronics I'm gonna turn on TV, I'm gonna take time to unwind whether it's you know, reading a book, or listening to music or journaling or doing the meditation like whatever that thing is that like disconnects you from the day. That's the first piece is being able to disconnect from the day that the energy balance from the day disconnection other people and all like that's going to be the first thing to do in that state. And then to there's you know, there's lots of great botanicals and supplements you can take whether it's melatonin, I don't really recommend taking that like long term but like to kind of get you in a state that's always good. Things like valerian root magnesium is a great supplement to take a night everybody should be taking magnesium supplement anyway. But taking it at night is going to be crucial to your sleep. I promise you it'll change your life I haven't had people just do that and that's changed everything. So but taking things like that, making sure you know you haven't used you've been mindful about your diet late at night not eating super sugary foods so that your blood sugars like going crazy all through the night through the alcohol super late at night can affect your blood sugar. So having these things not making your room super dark having the temperature set now the ideal to me. Because I like to be I like covers I like to snuggle up at night with blankets and just turn the AC we don't have to have the blankets but I will Like the blankets, I want to see what the point is. So really scientifically, scientific studies have shown the ideal temperature at night should be 70 degrees. Okay, I haven't quite my husband got my husband now let me make it that low. But so anyway 70 degrees is night, you know, weather, blackout shades, whatever, but create the environment that's conducive to sleep. And the same thing in the morning. You know, making sure when you wake up, you've got a routine in the morning, you can kind of ease yourself out of bed, maybe you do a morning meditation or journaling to kind of get you started for the day, but having something that kind of energizes you and gets you excited for the day. And it's not like jump out of bed. You know, go one thing to the next thing. You're like your cortisol, like spikes through the roof. The second you get out of bed. So So yeah, that might be the first step really, I think is really honing in on that sleep.
Mickey Anderson 15:46
Yeah, you know, so many entrepreneurs, I was just speaking to someone, I want to say two weeks ago about this, where the phone has become the alarm clock, and the timekeeper. And so we've got it by her bedside with the intention of I'm going to use the awake timer this time, and I'm going to turn off notifications. But the temptation is so big, especially because we know clients are messaging, there's potential, there's things going on. And I know so many people who work from bed, they wake up in the morning and check their emails in bed and start their day there. And since this work from home kind of era of our lives, come about the one thing that I found to be the biggest impact has been detaching from my phone at night, I literally had to remove I'm a marketer, and I had to remove all social media and my email from my phone. Like that's how bad we got round here. But in doing that, now, when I go to bed, there's nothing I can do on my phone. There's literally nothing fun. So it forces me, although I can still have my alarm clock on there. It forces me to turn off work when work ends. And I love that.
Hope Pedraza 16:42
Yeah, that's a great one. And even if you're you know, because I've had a similar thing where for me, I didn't delete all the things I thought about it. But I did just turn off all the notifications. So I don't get any notifications, you know, even doing that. And then I had no idea maybe I'm like, out of things out of the week here. But one of my friends a while back, show me how you can do like, you can set the time thing on your phone, whether you can set like, what is it called? Like the focus times that? Yes, that thing, you can set a focus time. So you don't get any alerts, notifications, like using things like that to out of mind, you know, out of body out of all that, like just get it out of your head and then release the temptation.
Mickey Anderson 17:25
Yeah. So for those of us who have started to optimize our sleep routine, we realize, okay, like things are going badly, I see there's a red flag, I'm going to start to try and sleep better. And so we're going to bed earlier, we're making our room darker, we're getting a little bit more sleep, but our days are still chaos. And we really want to focus on the nervous system, calming down on finding that place where we're not affected by the distractions. Are there things we can do in terms of our body art, whether it's physical, or whether it's our nutrition that can help us in that kind of quest?
Hope Pedraza 17:52
Yeah, for sure. For sure. Yeah. And I think that would definitely be the next like, point I would address to it. But someone I'm working with is like, Okay, what do we do next, the nervous system is going to be crucial. And there's a lot of somatic things you can do throughout the day. Maybe make it part of your morning, evening routine, whatever that can really help regulate the nervous system. It really work on that vagus nerve. The thing I mentioned before, it's the vagus nerve is that that nerve that runs when you get your brain, the gut brain axis. And typically, when you're looking at someone dealing with burnout, and you're dealing with the effects of burnout, you've got what they call weak vagal tone. And you really need to work to strengthen the bank, just like you would strengthen a muscle want to work to strengthen the vagus nerve. And so we're looking at things that strengthen the vagus nerve. All seem really silly, but I tell you that they weren't anything that stimulates your vocal cords, it's going to be something that helps strengthen your vagus nerve and helps tone your vagus nerve. So things like gargling, calming, calming, if you've ever been to yoga class, you've done the own, it's actually not a woowoo thing. It actually stimulates your parasympathetic nervous system to calm down the body. Those are all things that helped Hone vagus nerve. Things like home care, even if you just laid on the couch and put a bag of like frozen teas on your chest that it's gonna stimulate your vagus gonna calm down the vagus nerve. These are all things you can do to help that vagal tone in everything to is doing things like incorporating mindfulness practices, whether it's, you know, journaling, meditation, it just getting up and going for a walk, sitting outside connecting with nature for a few minutes. And these are small things you can do throughout the day when you have a 10 minute break between calls or whatever. Maybe you take your calls outside, you know you got a phone, you got headphones, you can walk out but we're doing these things throughout the day. And that's really what it takes. And that's really where I've seen the most success where people can integrate these things throughout their day. So it's not like you know, I'm meditating men do meditation morning but then my whole day is like balls to the wall non stop. Like that's not really helping in able to integrate little thing. Stop a day, again goes back to that that awareness piece, you can recognize when your body's getting dysregulated and know what to do about it. So when you're got 20 different tasks, one on one time, you can have, you know, five back to back calls, you know, you've got a little break, okay? Instead of doing the next thing, let's step back, take a break, drink some water, have hydrate, eat something nourishing to your body, maybe step outside for a little bit, but that knowing when to step away, when to light and get yourself regulated, because that sort of thing to you seeing this dysregulated state, you're so much more efficient. So you're not going to, you're not going to be the creative that you want to be when you're running on fumes and your nervous system is totally out of whack.
Mickey Anderson 20:36
Yeah, you know what it was? The moment of truth for me was when I started to realize how many cups of coffee I was drinking in a day, I started counting. And it just became routine where I was like, Oh, I'm gonna take a break, I'm gonna add more coffee, or Oh, I'm tired. I'm gonna add more coffee. And one day I left and I made a second pot and I was like, I have a problem. Oh my gosh.
Mickey Anderson 20:56
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Mickey Anderson 21:34
I realized that like if I just swapped every other cup of coffee with a cup of water, like that was a huge shift for me. And it sounds so silly, but I honestly noticed within a day.
Hope Pedraza 21:44
Oh, yeah. Your body was like, Oh, wow. Like, I'm so glad you brought that up. Because that's the other thing too.
Hope Pedraza 22:02
The caffeine can be so harmful. And that's a good thing when you're when your adrenals are already tired. Castine which stimulates your cortisol levels, it's just it's like urine crap all day. Like it's just making your, your adrenals even more tired. So that's yes, it's such a dangerous cycle. Because I see that so often. And one of the things that I have my clients do, one of the first things is like leader sells off caffeine. And I know for a lot of people it's like super scary, because they're like, I'm not gonna be able to function like I literally won't be able to function. And it's a it's a process. And I promise you there is such a thing as having natural energy, like there is such a thing. So it's, it's calming that stress response down in the body and letting your body do what it's supposed to do, which is function optimally.
Mickey Anderson 22:53
I drink I've been drinking coffees, and so I was like 17 years old, right? It's like it's in my DNA at this point. But when I when I became pregnant, I had to stop drinking coffee. And at that point, I was drinking a lot of coffee, let me tell you. And that was probably one of the hardest couple of weeks ever. Because my body as much as I knew it was a good thing to stop drinking the coffee and the pregnancy fatigue it hit alright. But every time I think about it, and I worry, oh, I'm not going to be able to function because I'm not drinking enough coffee. I think back to that time. It's like, okay, if I could do it while I was growing a human, I can have one less cup of coffee today. That's always my like internal mantra that I don't. So for those of us who are starting to pack lunches to eat healthier to try and integrate more nutrition or nutritional nourishment into our life to help us with the adrenal fatigue with the burnout, are there anything aside from just eating a lot of green stuff that we can tell you to help us out?
Hope Pedraza 23:49
Yes, yes, for sure. Yeah, and the big thing is going to be hydration. Now the other thing that's really important, your adrenals use more vitamin C than any other part of your body. So Vitamin C is going to really push it to your adrenals actually vitamin C and sodium which sounds crazy. So things that can help replenish electrolytes are going to be really helpful super hydrating fruits and vegetables, lots of fiber, which also helps build a healthy gut microbiome and does a lot of other great things to help keep you regular and keep all the things moving throughout the body. And in foods really, I feel like intuition is a huge piece of this and bringing in your intuition and being able to recognize like what foods bring you energy and what foods drag you down and being able to kind of work with your energy some days you have more energy and you feel good eating certain foods. Some days you have less energy and you need to eat different foods for those days for being able to use food to feed into like you know how your body is feeling and knowing how to nourish your body by hydration is always going to be big fruits and veggies, you're always going to be big, that kind of knowing like some days you heavier, more dense foods to keep you going somedays that makes you feel weighed down. So I think there's an intuitive to understand how I feel and what foods I want to bring into my diet, you know, based on what's going on that day. Yeah.
Mickey Anderson 25:12
And you know, we hear all sorts of advice around nutrition advice around nutrition online, right, like the ditch gluten, ditch carbs. fat is bad for you, fat is good for you. This kind of fat is bad for you don't eat eggs do eat eggs, right? There's just so much information. And most of us are just like, Okay, I'm just gonna revert back to what we've always done. Right? I've made it this far. Let's see what happens. Are there any hard and fast rules that we need to be aware of when it comes to nutrition? Or is everyone different?
Hope Pedraza 25:44
That's such a good question. And the short answer is everyone's different. There is no one size fits all there is no like i This is ideal for everybody, I will tell you what is ideal for everybody's eating outside. And what is the idea of everybody is eating good variety of fruits and veggies and getting good fiber in your diet. That's that is what because again, like Michigan, for this is like, go down a rabbit hole here. But this really is what helps build a healthy healthy gut microbiome. It helps build good bacteria in your gut. So your gut, healthy mouth, the gut brain connection, your gut is responsible for either inhibiting, building, making or secreting hormones, every single homeowner body is somehow set by your gut, which means the hormones coming through your adrenals and all their department, it's all connected from the gut. So really, a healthy gut is really going to be the key to a healthy body just in general. So the only hard and fast rules that I have for my clients is just eat a lot of good variety of fruits and vegetables. As far as like, you know, macronutrients like how much protein how much how much honey core, or how much fat like all that's going to depend on the person. And it's going to depend on you know, how your body best uses energy. And, you know, there's some some tests and stuff you can do to kind of see how your body oxidizes carbs, and fat protein and stuff. And that's really what it comes down to is it's, you know, if and last time, again, this intuitive piece and come into this, and you kind of do an experiment on yourself. If you feel pretty energized, and you feel good when you eat like a good heavy carb meal, then your body thrives off that if you feel weighed down and you feel heavy and recharging, and then we have you cardio, and maybe you do better with a higher protein fat, not saying you don't need carbs, because everybody needs carbs, then maybe you do better eating more protein, fat, and carbs. So this intuitive piece really is in relation with this because it's it's going to be different based on you and it's going to be it's going to depend on like what stage of life you're in. So it's gonna, it's gonna, it's going to change. Now, what I do not agree with are all the fad diets. I don't think the keto diet is good. I don't think intermittent fasting is good for women. These these diets are not built for women, they were not built for women's bodies, the only studies done on these diets will ever done on men's bodies, and they tell us all these statistics, and none of them are relevant to women with our 28 Day hormonal cycles that we have. And so these kind of fad diet, things are just not ideal for women. What is ideal is in your good balanced diet, and then kind of tuning into your intuition to how you feel when you eat.
Mickey Anderson 28:13
You know, I love that you mentioned the word intuition there because you know, there's all these like calorie counter calories or count your macros kind of fitness plans that I want to say their nutrition plans, but the word fitness just came out. But, you know, we hear you need to be under so many calories a day or start counting your calories because calorie deficit the only way to lose weight XYZ. But for us when we're first starting, is it better to start focusing on the numbers? Or the types of foods?
Hope Pedraza 28:39
Yeah, absolutely. The types of food Absolutely. And I I like I'm such, just for that. I hate that thing, the whole, like calories in calories out and just eat less calories and that, like no, it actually doesn't work that way. Because we all know that the calories you can eat equal calories of cookies to veggies and it's not the same thing. So it's not calories in calories out at all at all that actually doesn't work at all. And so, so no, it is actually the quality of food and so yeah, I mean you know, there comes a point where and I do with some of my clients that weight loss is like a big thing and you know there's a need to get to a healthy place to lose weight and know that that plays a part to it sometimes that we do look at macronutrients okay let's look at you know your ratios of carbs protein and fat and find the one that's best for you. There's never a white blood starve yourself kind of thing there's never likely just hit 1000 calories and like there's never anything like that but when you're first starting out it really is all about again just getting as much fiber as you can from good plant sources that's really going to be the biggest, the biggest thing.
Mickey Anderson 29:45
I you know, I have this saying when in business my clients that it makes me think of this as like if it feels like shit and it makes you feel like shit. It's probably not the best thing for you.
Hope Pedraza 29:56
Absolutely. Absolutely. 100%.
Mickey Anderson 29:59
So if you're cutting a whole bunch of calories and you still feel like shit maybe don't get
Hope Pedraza 30:03
Exactly exactly yet.
Mickey Anderson 30:06
So let's start talking a little bit about movement, because I think most of us can start throwing in some more green and colorful foods into our diet and make some simple steps before we reach out to you for more support when it comes to healing, or adrenals, and healing or burnout, but, but there are also things we can do with our physical body in terms of our movement. I, as a marketer and copywriter sit at my desk, the majority of the day, and boy, do I feel it at the end of the day, and I'm noticing my body feels a lot older than it used to for sure. And I know I'm not alone in that. So for those of us who are desk workers who are in front of a zoom camera all day long, are there things that we can do before, after or even during the concert to help us?
Hope Pedraza 30:47
Yeah, yeah. And I mean, that's, that's where we are now, right? That's something we run into so much. And it kind of goes back to that piece for us talking about like integrating this mindfulness thing throughout the day, it's kind of the same thing where it's taking every opportunity you can to get up and move and stretch. And use simple things that are going to get your blood flowing and get you to work on your posture. Maybe it's sitting on, you know, an exercise ball instead of it's here to help that help with your posture. Just the first thing that's going to go into posture and you're going to start getting like aches and pains and creaks and cracks in shuffleboard because you're sitting in weird ways or to brush hairs and dealing with that and and doing all these stretches and getting this thing up, that helps you sit back and like he just cut back because he's like, this is going to be like, I don't want to be one of those old people with the hop, you know. So it's yeah, the posture is going to be the biggest thing. Really, it all goes back to your core too. And, and I I say that a little bit biased because my back Magrav back, or this Pilates by the core really is, you know, central to all of us being able to do things. And to help with the passion always posture muscles, they're getting up rectly throughout the day, taking walks, even doing if you don't have time to dedicate like a solid chunk to a workout, you know, what does that mean workout or whatever it is it doing little stuff throughout the day. So if you have 15 minutes here, 15 minutes here, take us 15 minutes, you can do simple like, you know your squats and lunges and get some little dumbbells next to your desk and do like 15 minute little light workout to get the blood flowing. And I have found that my clients who tell me like I just don't have time to, you know, set aside for workout. That's what they're doing now. And they're getting better results than they would have been if they were dedicating the hour long workout to it because it's more consistent throughout the day.
Mickey Anderson 32:29
Yeah, I love that, you know, there's that kind of conflict we have in our head that's like, well, I want to do the real workout. And if I can't do it the right way, I don't want to do it at all. And then of course, there's the other side of it where like Anything's better than nothing. And you got to have that battle back and forth between the two. But the truth of really like not doing it versus doing something raise is really just the question. And if you're not going to work out, find something you can do within the day, even if it's, you know, two squats to 10 squats, like anything that you could do is just going to improve. I love that. I mean, I'm guilty of this, I'll sit all day and like, oh, I don't have time for a workout. So I'm just gonna watch it.
Hope Pedraza 33:04
Exactly. It happens. There's times where your body does you do that when your buddies are tired, because that's the other part too. I think there's also, which I find, especially when we're talking about adrenal fatigue and burnout. That's something to keep in mind. For those of you listening who are dealing with this when your adrenals are tired and worn out. high intensity exercise is going to make things worse. So doing that hit workout during that intense peloton workout, it's making things worse. Unfortunately, as great as you feel in the moment, it's going to wear you down, you're going to find that it's hard to recover that he wanted to recover, you're going to find that you are completely dysfunctional after that workout because your body is so tired. So being mindful about that too. About what what is right for your body. And in terms of movement. Low intensity, there's nothing wrong with low intensity workout. There's nothing wrong with a slow stretchy workout and quote, just doing yoga is okay. Like I know that. Some people say that to like, let's just do yoga. It's still movement, it's still breath work, it's still moving your body still stretching things that you probably need to stretch. Yeah, so. So being mindful about that piece to where it's like, you don't have to go to do this hardcore workout like that, especially if you're dealing with adrenal fatigue and burnout, like being mindful of your adrenals and have your body and taking care of at the same time while you're incorporating mindfulness. And I think
