Mental Health & Micro-Communities with MindBodyGreen


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Katie: Hello. Welcome to the “Fitness Mama Podcast”. I am also Katie from Valenciamama.com, and now Valence.com, which ends with E, where we create non-toxic, safe and beneficial personal care products, including hair care, toothpaste and hand. Also includes a cleaner. Talking about all of this, I’m in this conversation with Colin Wachob, co-founder and co-CEO of Mindsetting, an online resource you’ve probably heard of, of course. , I’ll link to some of my favorite articles they have in the show note. She graduated from Stanford University with a degree in International Relations and Spanish and spent 10 years working for Fortune 500 companies such as Gap, Walmart and Amazon, but now lives with her husband and co-founder Jason and their two daughters. Lives in New York, New York. And they drive mindfulness, as I have said there is a great source of health and fitness that you can find. We cover a lot of topics in this episode, especially the mother’s mental health during an epidemic and how to keep in touch with people even during such extraordinary times and for personal well-being. 20 What can we all learn from this? It’s a really fun conversation that I know you’ll enjoy as much as I do. So without further ado, here’s Colin. Callin, welcome. Thanks for coming here

Colin: Welcome. I’m glad to talk to you.

Katie: I’m excited for this conversation. We met on the phone a long time ago. And I feel like we’re instantly connected, and I knew I wanted to share that with you all today. I haven’t heard this part of the story myself, but I’ve read a little bit about it in places where you’ve written before. I like to start by listening to someone’s personal journey, especially healthily. And I’m guessing that our health crisis here may be a little bit in life, but I’d be happy to hear that as a stimulus to the journey of a lifetime.

Colin: Yes, you are right. So, mindfulness work started just 10 years ago, and I was working on mindfulness nights and weekends, and really only at this point in my career working on Fortune 500 companies, Gap, Walmart, Amazon. I was doing. Too big, where I was a little stuck. I was really losing my purpose in life. I knew that what I was doing was probably not my long-term way to accomplish my career, and I was just a little bit stuck, and I was investing as well as I could. I was very interested in yoga, running. You know, being a California resident, it’s about how you live and how you grow up there. But when it was really a downturn for me when I was 32, I had a deadly pulmonary embolism. The ER doctor had never seen the shots frozen in anyone’s lungs who were still alive. And that was definitely the turning point for me when I started moving towards well-being all the time.

When a 32-year-old ends up in the ER, they obviously do test batteries. And I was no exception. And I don’t have a genetic predisposition to frostbite. And, of course, the only thing the doctors noticed was that it was due to the birth control pill. And that was 10 years ago. And yes, people knew about the dangers of birth control. But I think there’s a lot more to talk about these dangers now, and people are much more aware of that. But there were still days of conversation left, and it was a story I shared with the mind-building community in the early days of mind-building, and I was blown away by the amount of women coming forward, My friend, my sister, I had such an experience myself. So it’s definitely something I’m glad people are talking about right now. But to me, that was the beginning that has been a deeply fulfilling personal journey in terms of trying to live a full and fulfilling life, and in the midst of this health crisis, it was definitely, you know, come on. Try to pay attention to it. Get back to this basic condition and feel good, feel able to breathe again. And feeling complete.

Katie: I’m interested, what were some of the basic things you researched and changed. As far as I know, I had to have Hashmoto. I did not know at that time. It took years to find out. And that sounds crazy in the past, but it was the first time I actually started to connect that what we eat affects our body and what happens to our body only affects our body. There is heat. Which, of course, made the video an overnight sensation, but I never really thought about it. And as I understand this whole new world of how incredible but multifaceted we interact with everything we experience and are experiencing, I have become more and more a personal supporter and Have control over your own health and experience what works for you. , Especially in the last few years. But I want to know that some of these initial steps will help you. Were

Colin: Yes. And I think the mentality you have left behind is really just as delicate as controlling your own health and as CEO of your own health and well-being. After all, there are a lot of people and companies and resources, but in the end, we have to do this orchestra to make sure we find it ourselves. And first of all, the biggest lesson was just listening to your own insights. I think a lot of women, or even more, can fall into this trap of eliminating symptoms by saying, “Oh, they’re not that important. I’m fine. I’m fine.” In the beginning, in my mind, I was rejecting things that were real symptoms. I didn’t want to go to a hospital. I didn’t want to see a doctor. I was feeling well. “Oh, I’m fine.” And thanks to my husband, he really insisted that I see a doctor. But I think a lot of people have a tendency not to take the symptoms seriously, and just live with them. And for me, it was a great lesson in listening to my intuition in all areas of my life. Also, a great lesson in slowness is to think a little more about how I choose to expend all my energy. You know, at that point in my life, I was very busy professionally, and I think socially. I was really busy too, always putting a lot of pressure and pressure on my body.

And now, you bring up the topic of privatization. Like, my body doesn’t need too much fast cardio to feel good. And it really took me a while to figure out what my body needs to thrive on when it comes to physical exertion. And I’ve found that I feel a lot more attractive after a lot of slowness, and a lot of renewal, so think about things like yoga, pilates. My body does not need intense cardio and a lot of running. In fact, it probably puts a little more pressure on him. And then this health crisis also starts a lot of talk about your body eating more and more. And that’s the only thing that bothers us is that we don’t get this nutrition, either at school or in other areas of life, and if you go to some doctors in the traditional field, you get this kind of Cannot be displayed with nutritious information. Too.

But really learning how to eat in a way that improves my body, I think it’s really a journey for a lot of people, especially when they start to take more interest in health and fitness. And what I firmly believe in is that health and fitness fits don’t fit any size. And no matter who the specialist is, you have to experiment and find out what works for you. And especially as women, when we go through different parts of our lives and journeys, like, when I was single, or in my early 30s when I was pregnant with my first and second, We need a lot of changes in that. Bach, huh, like, I need nutrition, and what I need to maintain myself and feel great is to be so prepared in every life’s journey. And I think from this trip it’s wisely just to listen to your insights, whether it’s about life’s big decisions, or what you’re eating to feel your best. , How you choose to move. There are plenty of resources right now, but sometimes, it can be too much to choose from, and at the end of the day, you really have to connect with what feels best to you, and after you Some, do you feel nurtured? Do you feel young, or do you feel frustrated? And to change your life, start moving with the baby’s footsteps to the baby’s footsteps to see how happy you are.

Katie: I totally agree. I had to learn this, I think, even during my travels, because when you start researching this world, and I want to talk about a lot of topics within the world of health in a minute, but When you start researching, there are a lot of options and a lot of things you want to try. And I think it has really become a process of simplifying things that work and doing 80/20 kinds of things that work for your body, and I think exercise, which you nurtured. Yeah Al that sounds pretty crap to me, Looks like Al that sounds pretty crap to me, Looks like Al that sounds crap to me, Looks like Al that sounds crap to me, Looks like Al that sounds crap to me. But I’ve also found that I’ve done a lot of weight lifting and squatting, like no, increased moderate cardio running.

And over the years, I’ve worked perfectly, like a distance walk, because it was considered “healthy” and there’s an individual aspect to it. And I think 10 years ago, I did research on how saturated fats have gotten worse through various studies, and how they have been interpreted. And so I wrote again about how important saturated fat is, which I still fully believe in, but at the time, my genes didn’t know. Little did I know that I had some genes that did not make saturated fat ideal for me.

So I was eating all this coconut oil, and it shows that my genes need very little fat and are more monounsaturated, and so now I almost completely avoid saturated fat. But there is a personal side to it, although many people thrive on more saturated fat than the recommended normal allowance. And so I think you’re fine, that’s where the wisdom is. And be prepared to experiment and track, in your own lives and in your bodies, what is working and then improving from there. I know you do a lot of research in the world of health and fitness. There are similar ways with our websites. I want to know what trends you are seeing in health and fitness right now that you find interesting.

Colin: Well, and it’s very funny that we’re having this conversation, or the interesting thing is that we’re having this conversation in the middle of the cove, because if you asked me these questions a few months ago , So I’m sure there was a really different answer. And if I think there have been some really big changes at the macro level that we’ve seen since the beginning of mindfulness, we know that when MBG started 10 years ago, people really have nutrition. They were coming for forgiveness. Yoga was the gateway drug that we saw people come in and really want to dive deeper.

And it lasted for five, six, seven, eight years. And over the last year or so, we’ve seen a really big change in mental health. And that, of course, our audience still has a deep passion for the nutrition of everything, but there was more to the field of mental illness, pageviews, research. And before the epidemic, it was in 2019, and we already know that 20% of Americans were mentally ill at the time. So, and what is happening in this quaid world, we are also seeing these spikes, and this wave has affected other health markers as well.

You know, we do a piece of trends every year. And interestingly, earlier this year, we talked about how alcohol sales have declined, and for the first time in 25 years, alcohol sales have declined. And now we know that consumer behavior with COVID is evolving and changing, and alcohol sales are booming. But I think this tendency to look for healthier alternatives to alcohol, and this tendency to want to live and feel, find the best type of alcohol for your body, if you are going to choose to use alcohol. I think you can have a hobby as well as dry form wine, which has a low sugar content. And these are the kind of healthy options my husband and I use when we try to drink alcohol. And I think these healthy options are only going to increase in popularity because people decide to drink more and more alcohol. Something else that we are really fascinated with is increasing the use of hand hygiene. My husband and I are bringing it to the park, wherever, you know, if we’re out of the house, and we don’t know if we’ll be able to clean our hands from drowning. And, of course, with the two little ones who got their hands on everything, we have to be very careful. But we are interested in the effects of skin microbiome, and in the long run, on how we think about our physical care and our personal care.

Another trend that we are interested in is the shift we are seeing in terms of consumer packaged goods. Over the last five years, your business has grown exponentially, but we see that many of our audiences are really demanding more and more of the best ingredients, and we’re the best for you and the people. Excited to see better change. Really stands behind health in a very big way. I think the last five years have been a bit of a health wash. But we’re seeing our audience really immersed in the ingredients and the details, and want to understand the choices behind all the ingredients in their products in a way that they didn’t have before.

I’m very interested to see how nutrition choices will work out in the long run. It was the first time in January that we saw a little more suppressed spikes because it has to do with the search for traffic in certain types of food, such as paleo and cato. But we do know that these brands that contain a lot of foods really do. Are thriving. So I’m not sure if this is a big change like the ones that are more familiar with these brands and generic types of searches to help them find those choices, like generic searches.

لہذا ، صحت اور فلاح و بہبود کی دنیا میں بہت ساری دلچسپ پیشرفتیں۔ اور مجھے لگتا ہے کہ وبائی امراض کے مابین ہونے والی ایک نمایاں بات چیت یہ ہے کہ میں سمجھتا ہوں کہ لوگوں کی میکرو شفٹ میں بہت زیادہ واقعات ان کی اپنی صحت اور فلاح و بہبود پر مرکوز ہیں ، کیوں کہ اب یہ واقعی ضروری ہے ، اور بھی زیادہ اس سے کہیں زیادہ اور میں سمجھتا ہوں کہ بہت سارے لوگ صحت اور فلاح و بہبود میں اس راستے سے آئے ہیں جس میں آپ اور میں نے ذاتی طور پر صحت سے متعلق بحران کا سامنا کیا ہو۔ لیکن اب میں سوچتا ہوں کہ صحت اور فلاح و بہبود پر لوگوں کی فیملیوں کے لئے اس طرح کی کلیدی توجہ کا مرکز صرف اور بھی زیادہ وسیع ہے۔

کیٹی: اوہ ، آپ نے بہت سارے بڑے بڑے عنوانات سامنے لائے ہیں جن پر میں تھوڑا سا گہرائی میں تلاش کرنا چاہتا ہوں۔ میرے خیال سے تم درست ہو. میرے خیال میں جب ذہنی صحت کی بات ہوتی ہے ، خاص طور پر ماں کے ل for ، ہم واقعی ایک انوکھا اور غیر معمولی وقت دیکھ رہے ہیں۔ اور میں اپنے بہت سارے دوستوں کے بارے میں سوچتا ہوں ، جیسے ، ان کا خیال تھا کہ وہ ایک ہفتے کے موسم بہار کے وقفے کے بجائے دو ہفتوں کے موسم بہار میں وقفہ حاصل کر رہے ہیں ، اور چھ ماہ کے موسم بہار کے وقفے کے ساتھ اختتام پذیر ہوا جو موسم گرما میں بدل گیا۔ اور میں سمجھتا ہوں کہ یہ کام کرنے والے ماں اور ماں والے گھر والے ، بہت سارے خاندانوں کے لئے گھومنے پھرنے کے قابل تھے۔ مجھے لگتا ہے کہ ہم سب ابھی نئے پانیوں پر چلے جارہے ہیں۔ لہذا مجھے یہ سننا پسند ہوگا کہ آپ جو کچھ رجحانات میں دیکھ رہے ہیں ، اور آپ کی تحقیق اور آپ کی تحریر میں بھی۔ جب ذہنی صحت کی بات آتی ہے ، خاص طور پر ماں کی ، تو ایسی کون سی چیزیں ہیں جن سے ہم واقف ہوسکتے ہیں ، یا ابھی اس پر توجہ مرکوز کرسکتے ہیں؟ کیونکہ واقعی ، جیسے میں نے کہا ، یہ ذہنی صحت کے لئے ایک بے مثال وقت ہے۔

کولیین: لہذا ، دماغی صحت اور ماں کے بارے میں میرے خیال میں ایک ایسی انتہائی نمایاں گفتگو ہے جو وبائی امراض کے درمیان ہو رہا ہے۔ میرے خیال میں ماں پہلے ہی بہت دباؤ میں تھیں ، اور مجھے لگتا ہے کہ تناؤ میں صرف اضافہ ہوا ہے ، اور ہمارے مقابلہ کرنے کے بہت سارے اوزار ہمارے لئے دستیاب نہیں ہیں۔ آپ جانتے ہو ، شاید وہ حقیقی زندگی میں ایک معالج کو دیکھ رہا تھا۔ ہوسکتا ہے کہ یہ گرل فرینڈز کے ساتھ اکٹھا ہو رہا ہو ، شاید وہ کیل سیلون میں جا رہا ہو اور ماہانہ مینیکیور ، پیڈیکیور حاصل کر رہا ہو۔ ہوسکتا ہے کہ اس میں آپ کے شریک حیات کے ساتھ آپ کے بچوں کے بغیر بلاک میں صرف ایک پیدل چل رہا ہو۔ اور ان میں سے بہت سارے اوزار دستیاب نہیں ہیں۔ اور میرا خیال ہے کہ ان میں سے ایک بات چیت کے بارے میں خواتین کو زیادہ سے زیادہ بات کرنے کی ضرورت ہے ، تاکہ اس میں زیادہ سے زیادہ مرئیت اور آگاہی پیدا ہو ، کیونکہ یہ ایسی چیز ہے جس کی وجہ سے گہری تشویش پائی جاتی ہے۔ اور جیسا کہ اس کا تعلق خیریت سے ہے ، میں سمجھتا ہوں کہ بات چیت میں تبدیلی کی ضرورت ہے کہ “یہ صرف یہ نہیں بنتا ہے کہ میں اپنے باکس کو چیک کرنے کے لئے کرتا ہوں ، بلکہ ، میرے ٹو فہرست فہرست کا باکس ، لیکن یہ ایسی چیز کیسے بن جاتا ہے کہ میں کرتا ہوں ، اور اس سے میری پرورش ہوتی ہے اور میری مدد ہوتی ہے ، اور واقعی اس گفتگو کو ایک ڈو لسٹ سے کسی ایسی جگہ پر منتقل کیا جاتا ہے جو واقعی میں مدد ملتی ہے اور جوان ہوتی ہے۔ “

میرے خیال میں ، اس سے وابستہ ، اس سلسلے میں ایک حقیقی سوئچ پلٹائیں گی کہ ہم خود کی دیکھ بھال کے بارے میں کس طرح سوچتے ہیں۔ اور مجھے نہیں لگتا کہ انسٹاگرام نے فلاح و بہبود کی دنیا کو ایک ایسی خدمت کی ہے جس میں خود کی دیکھ بھال کو کچھ ایسا ہی دکھایا گیا ہے جو ہم گلاب کی پنکھڑی کے غسل کی طرح کرتے ہیں جس میں 45 منٹ کا وقت لگتا ہے ، اور یہ واقعی وسیع ہے۔ اور ، میرا مطلب ہے کہ ، میرے پاس اس وبائی مرض کے لئے وقت نہیں ہے ، لیکن میرا خیال ہے کہ ہمیں واقعی ایک اعلی معیار طے کرنا ہوگا جو خود کی دیکھ بھال واقعی ایک آر اوآئ کے نقطہ نظر سے ہم پر پہنچا سکتا ہے ، اور ان لوگوں کے بارے میں واقعتا mind ذہن نشین رہنا چاہئے۔ سرمایہ کاری ، کیونکہ میں جانتا ہوں کہ جب خود کی دیکھ بھال کرنے کی بات آتی ہے تو میرے پاس بہت کم وقت ہوتا ہے۔ تو کبھی کبھی ، اس کا مطلب یہ ہوسکتا ہے کہ پرانے دوستوں کے ساتھ زوم سے رابطہ قائم کریں ، کسی گرل فرینڈ کے ساتھ فیس ٹائم چیٹ کریں۔ اور یہ وقت واقعی ، واقعتا sacred مقدس اور پھر سے جوان ہونے والا ہوتا ہے ، لیکن میں یقینی طور پر یہ نہیں کہنا چاہتا ہوں کہ مجھے لگتا ہے کہ یہ اس قدر کی جگہ لے لیتا ہے جو مجھے کسی ایسے شخص کی حیثیت سے ملتا ہے جس کو حقیقی زندگی کے تعاملات میں بھی بہت زیادہ رشتہ مل جاتا ہے۔ تو میرے پاس سارے جوابات نہیں ہیں ، لیکن میں سمجھتا ہوں کہ یہ وہ چیز ہے جس کی حیثیت سے بطور خواتین ہمیں ایک دوسرے کے بارے میں بات کرنے اور ان کی حمایت کرنے کی ضرورت ہے۔ خاص طور پر ماؤں

کیٹی: میں مانتا ہوں۔ مجھے دلچسپی ہے اگر ہم دیکھ رہے ہوں گے ، اور میں اس کی حوصلہ افزائی کروں گا ، جیسے تقریبا almost مائکرو برادریوں یا قبائل کے عروج کو۔ ہم نے اپنے مقامی علاقے میں یہی کرنا شروع کیا ہے۔ یہاں تک کہ ، جیسے ، بڑی سرگرمیاں ابھی زیادہ تر جگہوں پر ہی محدود ہیں ، جیسے ، چھوٹی گروپ کی چیزیں ، خاص طور پر بیرونی سامان ٹھیک ہے۔ اور مجھے لگتا ہے کہ یہ حقیقت میں کامل ہے۔ جیسے ، اگر ہم ایسے گروپس بناسکتے ہیں جہاں ہم باہر موجود ہوں ، تو شاید ورزش کریں۔ میرے خیال میں اس کی واپسی کے لئے یہ ایک انوکھا وقت ہے ، کیوں کہ پچھلے دو دہائیوں سے زیادہ سے زیادہ مجازی قسم کے تعلقات کی طرف آہستہ آہستہ چال چل رہی ہے۔ اور مجھے لگتا ہے کہ اس نے پچھلے چھ مہینوں میں ایک طرح سے ہر ایک کو احساس دلایا ، جیسا کہ آپ نے کہا ، اس شخص کی اہمیت ، حقیقی لوگوں کے ساتھ اصل رابطوں کی اہمیت ہے۔ اور جب تک کہ ہر طرح سے پرسکون ہوجائے ، میرے خیال میں شاید مائیکرو کمیونٹیز ہمارے مقامی علاقوں میں چھوٹے چھوٹے قبائل تشکیل دینے کے جواب کا حصہ ہیں ، ان لوگوں کے ساتھ جو مشترکہ دلچسپی رکھتے ہیں جس سے ہم جڑے رہ سکتے ہیں۔ اور میں نے یہاں تک کہ کمیونٹیز کے بارے میں سنا ہے کہ مائیکرو اسکول بناتے ہیں ، کیونکہ بہت سارے اسکول واپس نہیں جارہے ہیں ، اور طلباء کے چھوٹے گروپوں کے لئے اساتذہ کی خدمات حاصل کررہے ہیں۔ چھوٹی کمیونٹی کے باغات ، جیسے۔ اور اسی طرح میرا خیال ہے کہ مجھے امید ہے کہ ہم یہاں چاندی کے استر پر توجہ مرکوز کرسکتے ہیں۔ یقینی طور پر اس کے ساتھ ساتھ بہت سارے چیلنجز بھی درپیش ہیں۔

لیکن اگر ہم مثبتات پر توجہ مرکوز کرسکتے ہیں اور ان کو بھی برقرار رکھ سکتے ہیں ، امید ہے کہ وبائی مرض ختم ہوجاتا ہے ، لیکن گھر میں زیادہ سے زیادہ کھانے کو برقرار رکھنا ، اور اپنے مقامی محلوں اور برادریوں کے لوگوں سے دوستی برقرار رکھنا ، اور اپنے اہل خانہ کے ساتھ زیادہ سے زیادہ وقت گزارنا ، مجھے لگتا ہے کہ اس وقت سے بہت کچھ سیکھ سکتے ہیں۔ مجھے لگتا ہے کہ یہ زندگی میں کسی چیز کی طرح ہے ، اتنا ہی ہم اس کو بنا دیتے ہیں۔ لیکن میں واقعی مائیکرو برادریوں کے لئے کسی طرح کی پیش کش کی حوصلہ افزائی کرنا چاہتا تھا ، کیونکہ جب تک ہم پوری دنیا میں ان دوستوں کو سفر کرنے اور دیکھنے کے قابل نہیں ہوجاتے ہیں ، میرے خیال میں یہ ضروری ہے ، جیسا کہ آپ نے کہا ہے ، ان حقیقی زندگی کے رابطے کے نقطوں کو حاصل کرنا حقیقی لوگوں کے ساتھ

کولیین: مجھے اس تناظر میں پسند ہے کہ ہمیں اس مضبوط اور زیادہ متحد ہوکر نکلنے کے لئے چاندی کی استر کو تلاش کرنا ہوگا۔ عمدہ تناظر۔

کیٹی: مجھے یہ بھی پسند ہے کہ آپ نے ہاتھ سے صاف کرنے والا استعمال کیا۔ میرے خیال میں یہ ایک اہم موضوع میں ایک اچھا اسپرنگ بورڈ ہے ، کیوں کہ مجھے بھی یہ تشویش لاحق ہے ، اور میں واقعتا our اپنی کمپنی ویلینس کے ذریعہ ایک قدرتی ہینڈ سینیٹائزر بناتا ہوں ، کیوں کہ میں ایک ایسا آپشن مہیا کرنا چاہتا تھا جو کم از کم لوگوں کو خشک نہ کرے۔ جلد باہر ہے اور اس میں قدرتی عنصر موجود ہیں۔ لیکن مجھے لگتا ہے کہ ہم ہاتھوں سے صاف کرنے والے اس وسیع پیمانے پر استعمال سے کچھ دلچسپ صحت مندی لوٹنے والے اثرات دیکھیں گے ، یہ جانتے ہوئے کہ جلد میں مائکرو بائوم ہوتا ہے ، بالکل اسی طرح جیسے ہمارے آنت میں مائکرو بائوم ہوتا ہے۔ اور اس ل I میں جاننا چاہتا ہوں کہ اگر آپ کے پاس اس پر تشریف لے جانے اور جلد کے مائکرو بایوم کے توازن کو برقرار رکھنے کی کوشش کرنے کے لئے کچھ نکات ہیں ، لیکن یہ بھی ضروری ہے کہ ، بیمار ہونے سے گریز کریں اور خاص طور پر بچوں کی جلد کو ختم نہ کریں۔ تو کیا آپ کو اس میں تشریف لانے کے لئے کوئی نکات معلوم ہوئے ہیں؟

کولیین: میرے خیال میں ان تمام انتخاب کے ساتھ ، وہ بن گئے ، آپ جانتے ہو ، کہ ایک وقت میں کون سی ذاتی قدر زیادہ اہم ہے۔ اور میرا خیال ہے کہ وبائی مرض کے آغاز میں ، جب ہمارے پاس کافی معلومات نہیں تھیں ، جب ہمارے پاس کافی اعداد و شمار موجود نہیں تھے ، اور میں اپنے گھر والے میں بھی اس پر نظر ڈالتا ہوں ، تو ہم اپنی کرایوں کو زیادہ صاف کررہے تھے۔ جب ہم اپنے دروازے سے گزر رہے تھے ، جب ہم اپنے عمارت کی لابی میں آرہے تھے ، جب ہم اپنے دفتر میں جا رہے تھے ، ہم ہینڈ سینیٹائزر سے زیادتی کر رہے تھے ، کیونکہ ہمارے پاس کوئی ڈیٹا نہیں تھا ، اور بہت خوف تھا۔ اور اب ، پانچ ماہ میں ، ہم جانتے ہیں کہ اگر آپ میں 20 سیکنڈ ہینڈ واش صابن استعمال کرنے کی صلاحیت ہے تو یہ آپ کے مائکرو بائوم کے ل for طویل مد termت میں ایک بہتر آپشن ہے۔

اس نے کہا ، جب ہم کھیل کا میدان چھوڑ رہے ہیں ، اور ہمارے گھر سے 30 منٹ کی دوری پر ہیں ، تو ہمارے پاس یہ اختیار نہیں ہوتا ہے۔ اور اسی طرح جب ہم ہاتھوں سے صاف ستھرا استعمال کرنے کا انتخاب کریں گے۔ لہذا میں سوچتا ہوں کہ یہ سب کچھ ہے جہاں آپ ہیں کے لئے صحیح طریقہ استعمال کرنا ہے ، کیوں کہ وہاں ایک وسیع فالج نہیں ہے جو آپ کی زندگی کی ہر صورتحال کے لئے کام کرتا ہے۔ اور صرف واقعی باضابطہ ہو۔ آپ جانتے ہیں ، اگر ہم کسی ہوائی جہاز کی تلاش میں ہیں ، جو ہم نے ابھی تک نہیں کیا ہے ، اور مستقبل قریب میں واقعی کوئی منصوبہ بندی کرنے کی ضرورت نہیں ہے ، لیکن اس وقت ہاتھ سے نجات دہندگی لانے کا وقت ہوگا اور یہ ابھی قریب قریب ہی ہوگا۔ جہاں آپ کے اہل خانہ کے پاس ہے وہاں صحیح طریقہ استعمال کرنا۔

کیٹی: اور میں جانتا ہوں ، جیسے ہمارے لئے ، ہم ابھی بہت سنجیدہ ہیں ، جیسے فلپ سائڈ کو بھی کرتے ہیں۔ کسی بھی طرح سے میں فطری طور پر بچوں کے مائکرو بایوم اور ہمارے مائکروبوم کی مدد کرسکتا ہوں ، مجھے اندرونی اور بیرونی مائکرو بائوم ، صرف یہ ہو رہا ہے کہ ابھی کیا ہو رہا ہے اس کی نوعیت کو سمجھتے ہوئے ، میں ایسا کرنے کے لئے واقعتا conscious ہوش میں ہوں ، ہم بہت زیادہ سامنا کرنے والے ہیں۔ مزید ایسی چیزیں جو ممکنہ طور پر اس کو نقصان پہنچا سکتی ہیں۔ اور اس طرح ، اگر یہ ممکن ہو تو ، ایک چیز جس کی میں حوصلہ افزائی کرتا ہوں وہ یہ ہے کہ بچوں کو باہر کی گندگی میں کھیلنا پڑا ، جہاں اچھے بیکٹیریا ہوں ، یا کسی باغ میں ، جہاں فائدہ مند بیکٹیریا ہو ، اور ان کے بعد ان کی صفائی نہ کی جائے ، صرف اس کے بعد انہیں عام طور پر دھونے دیں ، چونکہ باہر سے عام طور پر ویسے بھی ایک محفوظ نمائش کی جگہ سمجھا جاتا ہے۔

میں اپنے تمام پروبائیوٹکس کو بھی یقینی طور پر استعمال کر رہا ہوں ، اس کی بنیادی وجہ یہ ہے کہ گٹ کی صحت عام طور پر مدافعتی صحت سے منسلک ہے ، بلکہ اس لئے بھی کہ ، جیسا کہ میں نے کہا ، کہ ہم ان میں سے زیادہ اینٹی بیکٹیریل مادوں کا سامنا کر رہے ہیں۔ اور لہذا میں یہ یقینی بنانا چاہتا ہوں کہ ہم قوت مدافعت کے نظام کی حمایت کرتے ہوئے دوسری طرف موجود ہیں۔ ہمارا کنبہ ایک استعمال کرتا ہے جسے میں پروبائیوٹکس کھول سکتا ہوں اور انہیں ہمواروں میں پھینک سکتا ہوں ، یا یہاں تک کہ ان کے ساتھ بیک کر سکتا ہوں۔ لہذا میں ابھی ہمارے پورے کنبے کی پروبائیوٹکس کی مدد کر رہا ہوں ، اور پھر واقعتا تخلیقی طریقے بھی موجود ہیں جو … آپ نے شاید ان میں سے کچھ ذہن سازی پر بھی لکھا ہو۔ لیکن میں نے دہی کے ساتھ پروبیوٹک فیس ماسک کیا ہے۔ یہاں تک کہ جلد کی چھڑکیں بھی ہیں۔ ایسا کرنے کے لئے ہر طرح کے ٹھنڈے راستے ہیں۔

میرے خیال میں ایک اور موضوع جو ابھی اہم ہے ، اور ایسا لگتا ہے جیسے لوگ لڑ رہے ہیں ، نیند ہے ، جس کے بارے میں ، آپ کو لگتا ہے کہ اگر ہم سب گھر میں موجود ہیں ، تو ہم سب کو خوب نیند آرہی ہے۔ لیکن ایسا نہیں ہوتا ، شاید جزوی طور پر بہت سارے لوگوں کے لئے بے چین ہونے کی وجہ سے۔ نیز ، لوگ بھی ہیں ، ہم اعدادوشمار سے جانتے ہیں ، رات کو زیادہ ٹی وی دیکھتے ہیں۔ وہاں نیلی روشنی ہے ، لیکن مجھے دلچسپی ہے اگر آپ کے پاس ذاتی طور پر یا تحقیق سے ، اچھی نیند برقرار رکھنے کے ل any ، خاص طور پر کنبہوں کے لئے ابھی کچھ نکات ہیں۔

کولیین: میرے خیال میں اچھی نیند کی اہمیت فلاح و بہبود ، مدت ، اور پھر آپ وبائی مرض میں شامل کرتے وقت سب سے کم بیان کی گئی گفتگو میں سے ایک ہے ، اور نیند کا ایسا ہی بحران پیدا ہوا ہے۔ اور وبائی مرض سے پہلے ، جیسے ، میں نیند کے بارے میں اتنا جنون تھا۔ یہ وہ چیز ہے جس میں میں نے 20 سال سے جدوجہد کی ہے۔ مجھے یاد ہے کہ کالج میں سینئر ہونے اور یہاں تک کہ نیند کے ساتھ اس جدوجہد کا آغاز کرنا۔ اور خاص طور پر خواتین ، جیسا کہ ہم ہارمونل اتار چڑھاؤ سے گزرتے ہیں ، چاہے وہ حمل ہو ، چاہے وہ پیریمونوپوز ہو ، ہم اپنی نیند میں زیادہ لپیٹنے والے اثرات کے لئے صرف اتنے حساس ہیں۔ لہذا میں نیند کے بارے میں بہت زیادہ جذباتی ہوں ، اور مجھے لگتا ہے کہ ہماری نیند کے آداب کو ترجیح دینا پہلے سے کہیں زیادہ واقعی اہم ہے۔ اور میرے نزدیک ، اس کا مطلب یہ ہے کہ میں اپنے کیفین کے استعمال کے بارے میں بہت محنتی رہوں ، بہت آگاہ رہو ، آپ جانتے ہو ، چاہے میں ایک گرم چاکلیٹ لینے کا انتخاب کروں ، دن میں زیادہ دیر نہ لگے ، کیوں کہ میرے جسم میں تحولات کیفین ایک ہے جس طرح سے میں سو نہیں پاؤں گا۔

ہم نے ایک اووکاڈو توشک میں سرمایہ کاری کی ہے ، جس میں جی او ٹی ایس کی عمدہ سند ہے ، اور ان کے پاس تصدیق شدہ اون ہے۔ قیمتی معلومات کی ہو تو ان کے پاس اون کے بغیر ویگن توشک کا آپشن بھی ہے۔ لیکن ہمیں نہ صرف ایسا مل گیا جو ہماری اقدار کے مطابق ہوتا ہے ، بلکہ واقعتا آرام دہ ہوتا ہے ، یہ ہماری نیند کے معمول کا ایک بہت بڑا حصہ ہے۔ کچھ طریقوں سے ، مجھے دراصل اس دوران اپنی ورزش کی سرگرمیوں میں اضافہ کرنا پڑا ، کیونکہ جب اعصاب اونچی ہوتے ہیں تو ، میں جانتا ہوں کہ مجھے معمول کے عرصے میں اپنے سے کچھ زیادہ کوشش کرنے کی ضرورت ہے۔

اور اس طرح ، یہ ایک اور طرح کا جگر رہا ہے جس کی صورت میں مجھے جاننا پڑتا ہے کہ میں تھوڑا سا اضطراب کر رہا ہوں یا میں ایسا ذہن رکھنا چاہتا ہوں ، جیسے ذہن جو تھوڑا سا بڑھ جاتا ہے ، میں جانتا ہوں کہ مجھے ضرورت ہے اس دن اپنے کارڈیو کو اپنائیں تاکہ مجھے سونے میں بہتر وقت مل سکے۔ لیکن میں صرف یہ سوچتا ہوں کہ یہ ایسا آفاقی مسئلہ ہے جو بہت سارے لوگوں کو متاثر کرتا ہے ، اور عورتوں کے ساتھ ساتھ پہلی بار ماؤں کو بھی غیر متناسب طور پر متاثر کرتا ہے۔ لہذا یہ ایسی چیز ہے جس کا حل تلاش کرنے کے لئے میں جذباتی رہا ہوں ، اور ایک ٹول جس کا میں بھی استعمال کرتا ہوں وہ ہماری نئی ذہن سازی کا ایک ضمیمہ ہے جو میگنیشیم میں واقع ہے ، میگنیشیم بیسگلی سینیٹ ، جو آرام سے مدد کرتا ہے۔ وہاں کچھ جزویب موجود ہے جو اوور ساکٹ ذہن کو پرسکون کرنے میں مدد کرتا ہے ، اور فارما GABA جو نیند کے معیار میں صرف مدد کرتا ہے ، کیوں کہ میں نے دونوں سوئے ہوئے اور سوتے رہنے کی جدوجہد کی ہے۔

اور ایک میکرو سطح پر ، ذہن سازی کے اس پار ، ہم نیند کے سامان سے لے کر گدی تک ہر طرح کی نیند کے تجسس میں اضافے کو دیکھ رہے ہیں۔ میرے خیال میں یہ واقعی وقت کا ایک نقطہ ہے جب لوگ جدوجہد کر رہے ہیں اور ان کی ضرورت ہے ، ہاں ، اوزار حاصل کریں ، بلکہ ان کے مجموعی طرح کے دن اور منصوبے کو بھی دیکھیں اور اس بات کو یقینی بنائیں کہ ان کی زندگی ایک ایسے انداز میں طے ہو رہی ہے جس میں وہ سو سکتے ہیں ، کیوں کہ آپ کو صرف ایک ضمیمہ سے زیادہ کی ضرورت ہے۔ کیفین کے استعمال کو ذہن میں رکھنے سے ، اور آپ کی انگلی پر صحیح اوزار رکھنے سے ، آپ کو نیند آنے کی یقین دہانی کے ل You اپنی پوری زندگی کا منصوبہ بنانا ہوگا۔

کیٹی: ہاں ، ان تمام نکات پر پوری طرح متفق ہوں۔ مجھے بھی وہی چیز مل گئی ہے ، اور میں نے محسوس کیا ہے ، خاص طور پر ابھی ، گھر سے کام کرنا ، ہر وقت گھر میں رہنا ، گھر میں بچے رکھنا ، اور اب اسکول شروع ہونے کے بعد مکمل طور پر ہوم اسکول جانا ، مجھے مہربان کرنا پڑا 80/20 میں ، میں نے شروع میں تھوڑا سا ذکر کیا ، لیکن میں 80/20 اپنی زندگی کے تقریبا تمام پہلوؤں اور خاص طور پر نیند کے لئے۔ کیونکہ تم ٹھیک کہتے ہو۔ اگر نیند متاثر ہوتی ہے تو ، سب کچھ متاثر ہوتا ہے۔ اور اسی طرح میرے ل، ، آپ کی طرح ، میں نے ان چیزوں کو بھی محسوس کیا ہے جو ایسا لگتا ہے کہ 20٪ جو میرے لئے 80 فیصد نتائج بناتے ہیں وہ زیادہ ورزش کر رہے ہیں۔ اگر میں روز چلتا ہوں تو یقینی طور پر بہتر سونا ، لہذا پیار چلتا ہے۔ If I’m not gonna do an intense exercise, I’ll walk, and also do Hunter Fitness classes, which are, like, joint mobility focused, and I don’t know what in those classes does it, but I notice a drastic improvement in sleep and in heart rate variability from that kind of movement. I love that you said magnesium. That was a huge key for me as well, and I’ll make sure to link to the one that you mentioned.

Also, things like adaptogens. I’ve added a lot of adaptogens into my normal routine. A cool trick that I have that works really, really well, I’m curious if you’ve ever tried it, is about 30 minutes before bed, laying against, on the ground, with your butt basically up against the wall, your feet straight up against the wall, and basically getting those arteries in your leg completely vertical, and then doing 4, 7, 8 breathing. So breathing in for four, holding for seven, and then breathing out for eight. And that combination seems to reduce cortisol, which helps improve melatonin, and it naturally kind of encourages the sleep cycle. That one, when I remember to do it, has been a really big difference for me. And then my husband and I usually drink reishi, some form of reishi tea, or sleep herbs at night to help, but just, I completely echo what you said, like, sleep is the most important thing.

Colleen: And you’ve definitely given me some new tips to try. I love the idea of some reishi tea, and I tend to go for, like, a calming one at night. I’m definitely gonna give that a try. And while I’ve not tried the particular breathwork exercise that you mentioned, I think that breath work is gonna be something that’s just gonna have such a huge surge in interest, whether it’s for helping to wind down, or just people really trying to breathe properly. For both relaxation or just optimization in life. I tend to do some ones where you have a much longer exhale than you do inhale. Because typically I’ll use breath work as a way to reduce stress or anxiety. But I love the idea of trying it before bed. That’s a great idea.

Katie: Another thing we have in common, and I would love to get your tips on, I’m guessing a lot of people might have in common with us right now, is working with your spouse, both in a very physical sense, and also getting on the same page when it comes to health and well-being. I know a lot of people personally, who, now, all of a sudden, are both working from home, both spouses are working from home, and they’re having to learn to navigate that kind of new and interesting dynamic. And you and I both work with our husbands already. So I’d love to hear any tips you have for navigating that, and how you guys are making it work, especially right now.

Colleen: Yeah, so we’ve both been early adopters on that front, in that we’ve been working together for years. And on the professional front, it’s really one of the only dances we know. So we have just been so hugely passionate about these issues that the way in which, these issues being wellness and well-being, that we tend to use the phrase of work-life integration, because our minds always travel to things involving work, and problems, or opportunities, or people, and things we find interesting, or podcasts that we listen to while on a walk. So it’s really hard for us to find clear boundaries between work and life. It’s become a very porous relationship, but in a good way, because the things that we’re exploring in our personal lives are deeply connected to the things that we’re exploring in our professional lives.

So we’ve really embraced this language of work-life integration, partly because we just failed at work-life balance, and once you add in kids into the equation, too, the hours of which we work, again, tend to be a little bit porous and all-consuming. So we found work-life integration sets us up for more success from a mindset standpoint, where we both are aware that our minds are kind of always traveling. Now that said, the hardest thing for us to do is to turn off those times, when you do wanna turn off, and sometimes one partner will wanna turn off more than the other.

And I think it’s made a little bit trickier during the pandemic, because you don’t have those usual escapes that we might have had, which was the ease of getting a babysitter, which we haven’t done since March really, or going out to dinner, those things that would provide kind of a quick escape and also a way to prioritize your own relationship. I do think that when partners decide to join forces on the professional front, especially when there’s also children involved, you really have to make a conscious effort to focus on your marital relationship or your partner relationship, because the first two, whether it’s jobs or kids, they just tend to yell louder, thus get more attention. And so, we have to kind of constantly nudge ourselves to make sure that we’re also having time for ourselves just as people. And as, not as parents or as co-CEOs, but really just again, as partners on this life journey together, and it definitely always needs a little bit of a nudge.

Katie: I agree about that. And I hear from a lot of women who are trying to get a spouse on board with health changes. I think there’s a lot of people whose story echoes ours, that they encountered a health crisis and then had to make changes for their own health, saw the benefits, and of course, wanted the most important people in their lives and their spouses to be on board as well, and their children. And then they encountered some friction from a spouse going, “Wait, why do I have to change my whole life now?” I’m curious how that went for you. Did you guys kind of embark on that journey together, or was there ever any tension that you guys had to work out?

Colleen: So it was a really synergistic journey for us. My husband Jason, who’s the founder of mindbodygreen, and also my co-CEO, he had his own issues, which were very different, but had a similar kind of journey path as mine, in that, back in the early days of mindbodygreen, his journey started with an excruciating back pain. So, right before we were getting married, he couldn’t walk a city block without keeling over in pain. And he’s six-foot-seven, and had been traveling hundreds of thousands of miles a year all coach, which is an excruciating combination, and he developed two extruded discs in his back, in his L4, L5, and couldn’t really walk without keeling over in pain. He saw a lot of doctors who recommended surgery, and while he was totally open to it, he wasn’t running towards it. And yoga, for him, ended up being that gateway drug, and what I was talking about earlier, kind of like those things that can provide that early validation to help people go on that journey with you. And so that was, for him, kind of the inflection point of once he realized the effect of yoga, then he started thinking more about the foods he was eating, the thoughts, and all of the things that are part of the larger conversation around wellness and well-being, mental, physical, spiritual, emotional, environmental well-being, and it all being connected.

But I think what can help a couple, if they’re perhaps on different pages, is I think people really like that early validation points, in terms of doing an activity, feeling better after it, and inspiring people to go deeper on that journey. So whether that’s going on a hike outside. You mentioned, now’s an important time to make sure your kids are out playing in dirt. If you live by a beach, just spending some moments grounding in the beautiful sand, and getting those little moments of kind of validation of, wait, spending more time, whether it’s outside eating a good meal and feeling better after it, and not having that kind of meal hangover effect, where you’ve had a wonderful meal that then actually leaves you feeling a little bit gross and bloated, and it takes two to three days to leave your system. But when you have a few of those experiences, that you leave feeling better, then it’s a lot easier to start tackling some of, like, the bigger, harder challenges around health and well-being that have a lot less easy fix.

So, we always say, because of that, that nutrition tends to be the entry point, because you feel so good after you start your day with, like, a really nourishing smoothie, or you have a great clean dinner that makes you just feel great and start the day better. And then you can start tackling some of the meatier issues. So I think it’s always important just to meet people where they’re at. If they’re just getting started on a wellness journey, maybe it’s not the best time to start introducing intermittent fasting. Maybe it’s just starting with some great grilled vegetables and a great smoothie and, not easing into things that maybe they’re not ready for until they’re drinking the metaphorical kombucha, so to speak.

Katie: Absolutely. And one thing I always remind people as well is, while we, as parents, of course, have an obligation to provide a nutritious foundation for our kids and to make sure that we’re supporting them in living a healthy life, when it comes to your spouse, you are dealing with another autonomous adult, and your spouse is not your child. And so, when people write me and say things like, “How do you make your spouse do XYZ?” I’m like, “I don’t. He’s not my child.” At home, I view it, like, I do all the cooking, so I view nutrition as kind of my realm. And my thought is, when at home, I cook clean food and nutritious food to make sure we get enough protein and healthy fats. And when he’s not at home, he actually does make healthy choices, I think the majority of the time, but it’s not my job to control or police or try to change those choices.

The best I think any of us can do, and this doesn’t just apply to our spouses, but the best any of us can do is to be an example. And I think you probably had this experience as well, is when you focus on your own health, and then you start thriving, people notice, and then they ask. And then you have a wonderful opportunity to explain and tell about your journey, and to bring them into it. But it’s important, even with your spouse, to kind of wait until there’s that willingness, versus kind of trying to force them, because that never tends to end very well.

Colleen: Yeah, and I love that example of being autonomous adults, because even though Jason and I are both so embedded in this world, our approaches are really different. You know, I remember a confrontation a couple years ago when we were talking about 23andMe testing, and he is the type of person who wants to have all the data. And my approach is very different. And I was kind of less willing to go down that journey with him. And I think you have to really respect people to go down their path when they’re willing, and in their own way as well.

Katie: I also love that you brought up intermittent fasting or time-restricted eating. There’s a couple different names for it. And I would love to hear how you incorporate this into your life, because I will say, as a disclaimer, first, I’m not a doctor, and I’m not recommending this for anyone. But I personally feel best when I do…I start the year with a pretty long water fast, and I do some form of water fasting for a few days once a month, and then eat in a varied amount of shorter time windows most days. But I’m curious how you incorporate intermittent fasting or time-restricted eating into your life.

Colleen: So I am at such an interesting life stage to talk about kind of nutrition and eating, because I’ve been birthing babies or breastfeeding babies for the past three and a half years. So I’m at an odd point in my life when it comes to that. But one of the things we are really mindful about, call us senior citizens, we have a really early dinner. And that, for me, is just a great way to embody some of those principles, which do seem to be very science-based, but also acknowledge the state I’m at, as a woman who’s still breastfeeding, where my nutrition is very interesting at this life stage. So we will have a very early dinner, likely around 5:00, 6:00. It’s the first thing we do when we get home from work. And then we will essentially fast until the morning. And that’s the way in which I, as a woman, have been able to incorporate it into my life in a way that feels really sustainable and doable, and feel so much better than having an Argentine-inspired 10 p.m. dinner, with lots of snacking afterwards. I’ve just found that I have a little bit more pep in my step when I wake up in the mornings.

Katie: That’s a great, great point. And one that I think gets often overlooked, even in the intermittent fasting communities, is when you look at the actual data and how food impacts circadian biology, that is really smart to shorten the eating window by not eating late at night. I think a lot of people often skip breakfast. And there’s benefits to that as well. But we know that when it comes to circadian biology, there are certain signaling mechanisms that are really important, and one is light. And I talk a lot about getting morning sunlight for that reason.

The other is food, because that would be typically one of the things that regulates awake periods versus asleep periods. So a lot of people tend to intermittent fast all day, and then eat a huge meal at night, or eat into the night. And the problem is, we know, we have pretty solid data, that eating too close to bedtime can impact your sleep, because you’re still digesting when you should be sleeping. And so, if you look at the data, it’s actually seems like it would make sense for the biggest meal to be around lunchtime. And then, like, a smaller, earlier dinner, like what you talked about, and then giving the body rest for a while before bedtime is a really great way to give the liver a break, and to, at least in my own life, I’ve seen improved deep sleep.

So, I track my sleep really carefully. And deep sleep seems to be the metric that improves the most if I don’t eat late at night, so that’s a great tip. And like you said, even for breastfeeding moms, you still wanna make sure of course you’re getting enough nutrients that you’re not eating in too short of a window, but you can move that around. And you don’t have to eat close to bedtime. And do you find that improves your sleep as well?

Colleen: Absolutely.

Katie: For sure, and I think that’s, to me, that’s one of my keys of, if I was gonna talk about my sort of 80/20 overall for wellness, that’s one of the big ones, is time-restricted eating. And I might, you know, long window, I might still eat for, like, 8 or 10 hours in a day, but just not eating late at night is a big key for me.

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I’ve also found, I mentioned the early morning light. So as long as I get sunshine, it doesn’t have to be, like, even on my skin, but just get outside with my eyes, early in the morning, as soon as possible after waking up. That makes a big difference in my sleep and my energy levels. Protein was one of my 80/20s. I wasn’t getting enough protein for a long time. And when I started tracking that and made sure to get enough protein, that really changed not just my nutrition, but my energy levels as well. And then, some kind of movement, or sauna, that leads to sweating every single day. Those are kind of my non-negotiables. I’m curious for you, what are your non-negotiables that you do every day or almost every day, when it comes to wellness?

Colleen: Well, I love your fundamentals. And I was nodding as you were going through them. And for me, like, my fundamentals, one of the books that actually resonates with me the most around these is “Blue Zones,” who looked at some of the longest-living communities in the world. And I think there’s about five of them, and they look at all the commonalities that they share. And I think it’s just so refreshing, because in this world in which we’re just bombarded with so much information, and if you’re at the point in life where you have the ability and curiosity to explore all these awesome optimizations, which I love nerding out, and it seems like you do too.

It’s amazing. But if you’re also just like, I’m just starting off on this journey, and I don’t know where to start, there’s things like “Blue Zones” that I think offer such a great prescription of things that you can do to maintain health and well-being. And you brought up movement. What was great about the work in the Blue Zones community is they found that people moved naturally. It wasn’t like they were going to crazy boutique fitness classes. They weren’t really intentionally moving. They were just doing movement that they enjoyed. You mentioned walking a lot. That’s something that Blue Zones people did so much, and I think that’s a really easy way to get that movement in where it’s a joy and not something that you’re checking off of a list.

Food is obviously hugely important to how I feel in terms of well-being, and a huge pillar of Blue Zones. You know, you’ve been mentioning the 80%, and they kind of have that rule too, where it’s like, eating to feel good. But also recognizing the community aspect of food as a shared cultural experience, a shared family experience, because it is so important, not just the food you eat, but how you consume it. Are you mindfully sitting down with your family over joy, and talking about your day, and all of that matters. You know, they enjoy wine, which I think is a key point, but they enjoy it not by themselves. So having it be a ritual and that shared experience. And then this idea of community is so important to the Blue Zones philosophy. And I think now more than ever, we’re really understanding this interconnectedness that does bring us all together in our human need for connection, and while technology has done some amazing things, a FaceTime with my daughters and their grandparents is not going to be a replacement for real-time connection and community.

And then purpose of course is a huge part of the Blue Zones philosophy, and that obviously, I think, is a longer thing to cultivate in life. I don’t think you can just say, “I wanna have purpose,” and then just start living a life of purpose. I think for many people, it’s a winding circuitous journey, where it’s a little bit of a game of Marco Polo. Sometimes you get closer to it, sometimes you get farther apart from it, but whether it’s your career, your family, your children, volunteering, I think there’s so many ways to bring purpose into your life, even if you’re perhaps in a career that isn’t giving you all that you want from it from a purpose standpoint. So, Blue zones really embody kind of my 80/20 in terms of the fundamentals, and some of them, not all of them, are luckily things that we can incorporate into our lives without a lot of economic expense or craziness.

Katie: Love it. And as we get near the end of our time, another question I love to ask, somewhat selfishly, because I’m always looking for new ideas, is if there’s a book or a number of books that have really impacted your life, and if so, what they are and why.

Colleen: There’s so many within the health and well-being world, and I’ve already talked about Dan Buettner and the “Blue Zones” book, which I really like. But one that I’ve been going back to, which I think is always a good test of its resonance, is “The Daily Stoic” by Ryan Holiday. And such a big focus of stoicism is on being very intentional with where you put your energy. And I think that that is such an important tenet, especially now, and the world in which we live in, which has a lot of fear and a lot of uncertainty, but being really mindful about where you put your attention, and being thoughtful about that and diligent in your daily life.

Another one that I love is “The New Food Rules” by Dr. Frank Lipman. He wrote it about three years ago, but it’s one of those coffee table books, and just good reminders of things that you can incorporate into your daily life. And Frank Lipman is just, I think, one of the best functional medicine doctors out there, and who really embodies a forward approach to health and well-being, in that it’s so much more than just looking at the body or one issue by itself, and that all of the things we’re doing from a health and well-being standpoint are so intimately connected. You know, we were talking about the microbiome before, and that can have such a big impact on mental health as well. So, he’s really started…been one of the pioneers in this movement of looking at the body and everything in it as interconnected and interdependent.

Katie: Great suggestions. I love that you brought up Ryan Holiday and “The Daily Stoic.” That’s been a big part of my own journey in the last couple of years is reading a lot of different stoic works. I love all of Ryan Holiday’s books. And I think you’re right that where you put your energy is such an important thing, and the small shifts that I’ve made as a result of some of those books have been really drastic. The ripples that they’ve caused in my life, I think, especially for moms, they can be so applicable. Actually found a fun free app that I use now. It’s called WeCroak, which sounds a little morbid, but it reminds you a few times a day that you’re going to die, which is one of the tenets of stoicism, memento mori, remember that you will die.

And it sounds counterintuitive, but there’s actually science that shows that, they’ve done research on this, that thinking about that kind of puts things in perspective and actually reduces anxiety over time. So, my husband laughs at me because my phone reminds me and gives me a quote about death a few times a day, but I actually find it, like, weirdly calming and reducing of anxiety. But a fellow big fan of stoicism. So I love that you brought that one up.

Colleen: Well, I love that perspective. I might have to give them another download today. Because I think it is a great perspective in terms of helping to reduce the anxiety that we’re all facing a little bit more of these days.

Katie: Absolutely. And lastly, is there any parting advice that you want to leave with the audience today? Could be wellness related or not.

Colleen: I think as it relates to people who are likely on a health and well-being journey, I think it’s all about getting back to a lot of the fundamentals that we talked about together in our time today. You’re thinking a lot about sleep, thinking about connection, thinking about those micro-communities, getting in a little bit of movement. Touching the earth, and grounding. And I think if we focus a little bit more on the fundamentals, I think we can truly get some of the tools and keys to live a complete and fulfilling life.

Katie: Perfect. Well, I will make sure that I link to mindbodygreen, and to you, where people can find you. But anywhere you want people to connect with you in particular, if they wanna stay in touch?

Colleen: Well I am [email protected], and @colleenwachob on Instagram, and of course, mindbodygreen is our resource.

Katie: Awesome. Colleen, I know just how busy it is to be a full-time mom and working in the middle of all of this, and I’m so grateful for your time today. Thank you for being here and for sharing.

Colleen: Thank you so much for your time and for sharing your message with so many people.

Katie: And thanks to you as always, for listening, for sharing your most valuable asset, your time with both of us. We’re so grateful that you were here today. I hope that you will join me again for the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.



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