Are You Bad at Wellness?: Expectations & Real Talk for Your Health Journey

In this episode of Get Your Shit Together we chat about:

🧡 Realistic goals and timelines amidst flashy quick-fixes

🧡 Gut health ebbs and flows: on/off protocols, reversing food sensitivities 

🧡 Reminders for hormone spirals: tough periods, breakouts, “infertility”, post-Pill, postpartum

🧡 Ups and downs of strength training, and chronic pain

🧡 Thoughts on simplifying wellness, no matter your season

Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode83

Follow us on Instagram @getyourshittogetherpod 

Get Your Shit Together Mini Course

Grab a taste of nutritional therapy and functional fitness inside our 4-part GYST Mini Course. You’ll also get access to the GYST cookbook with some of our fave recipes we’ve mentioned on the show! 

Connect with Adina:

Instagram: @adinarubin_ 

Website: www.adinarubincoaching.com

Postpartum Program Waitlist: Sign up Here 

Connect with Diane:

Instagram: @dianeteall

Website: www.diteawellness.com

Enroll in Root Cause Reset (self-study): www.rcrprogram.com 

Transcript

Adina: 0:29

Hello,

Diane: 0:30

Mercury is in the microwave or in Gatorade. One of those,

Adina: 0:35

my children have no idea when nighttime is.

Diane: 0:40

have you heard of something called sundown or syndrome?

Adina: 0:43

Nope.

Diane: 0:44

So I can't remember if it, well, I could quick Google it, but it, my friend brought it up and I don't know if it has to do with, Mature folks who are maybe dealing with something like dementia, Alzheimer's, where they are very like sedate during the day and the sun goes down and then they're really active and I was like, like a vampire.

Adina: 1:03

Kind of, or he is a vampire.

Diane: 1:05

That's it. Or, or, or he is just a party animal.

Adina: 1:08

He's actually, he's not a vampire cuz he is still very sweet and playful. During the day.

Diane: 1:13

Mm-hmm.

Adina: 1:15

If you hung out with him during the day, you had have no idea that he's not sleeping at night. You know, like he's so pleasant and adorable and fun. It's not that he's not sleeping. It's just that he believes his bedtime to be after midnight.

Diane: 1:32

Mm-hmm. He's a gremlin.

Adina: 1:34

this seems crazy, but it is progress because the first day we got home, he went to sleep at 3:00 AM like literally thought he was still in the us and then I was able to inch it back to like 1:30 AM and now we're at midnight. So we're making our way to a normal bedtime. But mama

Diane: 1:53

well on your way,

Adina: 1:53

is touched. I just need some space. This is like, you know, they always joke like, oh sleep when the baby sleeps. And we're all like, well, should I do my taxes when the baby does his taxes? You know

Diane: 2:09

baby taxes.

Adina: 2:10

I am actually only sleeping when the baby sleeps cuz he gets in bed at midnight. So I get in bed with him. So I am getting more hours cuz there's no hours where he's sleeping and I'm not.

Diane: 2:20

Mm-hmm.

Adina: 2:21

But I am so tired and I. Time to myself. I need to run my business. I just like, man,

Diane: 2:31

run away here to the, to our place in Michigan. If you want a little, little break. See, just, just flee.

Adina: 2:38

I don't, I don't think that would go over very well, cuz I'm also his only source of foods.

Diane: 2:43

Uh oh. Yeah, that, that might be a little hard. I looked it up. Okay. I was pretty close. It looks like sundowners is something that people with Alzheimer's may experience. So after the sun goes down, feeling restless, agitated, irritable, and it can worsen as daylight begins to fat. And it says often just when tired caregivers need a. I remember my mom mentioning that she's a ho hospice nurse and also that her patients would be very active around the full moon. But here we are with a, a new moon. So synced up over here. I'm synced up over here, cycle day one when we are recording this. But otherwise things are pretty peachy over here. I feel bad saying, but it has, um, it was actually a really fun weekend. We're recording this outside by our typical. Because Ari's been party rocking

Adina: 3:31

He has been messing with our schedule.

Diane: 3:34

Yeah. Um, he was partying. So one of my friends visited and she actually was supposed to be in town for a bachelorette party weekend, but that fell through due to a kitty emergency. So I hope that her friend's cat is okay, but also I got to spend more time with her. So we, what do we do? We did, we got sushi because I've been heavy. Sushi a couple times this month, and then we went to a comedy show that was meant to be like a bachelorette event, but Mm, it was,

Adina: 4:06

Questionable.

Diane: 4:07

yeah. And major props to this group because I think what it was was they do an improv class and comedy class, and then they get to perform so major props for putting themselves out there. He just wasn't funny and you know, I'm not about in this season is going to a comedy show and then they touch on like serious topics, which great, but like sometimes you just wanna laugh and not, you know, learn. It was heavy on prison reform. All things that like, like prison is a big business and it sucks. All things I cosign, but sometimes it went too hard. And then the actual comedy bits weren't great. There was some physical comedy, but I thought. Yeah, this is missing it, not what I wanted after a stress week,

Adina: 4:53

Do you know that joke from, um, is it 21 Jump Street or 22? It's gotta be 22 cause they're in college. Um, are you familiar with the film 22 Jump Street? Okay.

Diane: 5:04

with Channing Tatum.

Adina: 5:05

yes. I think both Jump Streets are very underrated, but in Jump Street when he goes to the improv comedy show, uh, when chatting Tatum's at the improv comedy show, and he's like, Why don't you guys write the jokes down beforehand to make sure that they're funny they're like, that's a different thing. That's standup. He's like, yeah, you guys should do that.

Diane: 5:28

Do, do that, do that. Yeah. There were a couple people that I could tell, okay, this person, I think that they're kind of carrying the group here. Some of it just felt very like high school. Drama delivery and it made me itch a little bit. This is too mean, this is too mean, but it just wasn't what I was, what I was looking for. Um, but something I re, I consumed the past week and am on a second watch of Beef on Netflix with Steve Yoon and Ali Wong.

Adina: 5:56

It's on our

Diane: 5:57

love it. It is, I think, maybe one of my favorite limited series in a while.

Adina: 6:02

Ooh, high

Diane: 6:03

So well, I really, really like it. And Steve Yoon from Walking Dead, which I know you didn't watch, he's been in, he was also in Nope. Recently as well. And I really like seeing him move on past Walking Dead. It just really felt for his character in this. And it was interesting to see Ali Wong do a drama. I mean, there were some funny bits in this show, but it was so well done. I can't wait to hear what you think about it. A couple of things I wanna share without spoiling it. There are a couple of Crow cameo.

Adina: 6:29

Ooh.

Diane: 6:30

Crow pals. So if you've been listening to this season, you already know. I love that. Uh, something I didn't like the tragic kettlebell swings. If y'all are an s t h H and you watch this, you'll, you'll know, you'll know. I was like, what? What are they doing?

Adina: 6:46

We gotta coach those people up.

Diane: 6:49

Make those hips snap a So, but on the whole, such a good series, I think there's like 11 episodes. Let me know what you think when you watch it

Adina: 6:58

Yeah, I'm very excited. Um, we actually, we've been doing a little bit of media, which sounds insane considering our circumstances, but Orie was just like playing on the floor last night at like 10:00 PM so we're like, you know what? Let's just pop on the new season, Mrs. Maisel, because

Diane: 7:16

Mrs. Mais.

Adina: 7:17

yeah, he goes, no, and I'll say a few things. Still got that Palladino flare. I love, we've only, we've watched, I think two episodes, still got the Palladino flare. I love still got some of that Alex Boorstein fun that I'm all about. It definitely is the weakest season for me so far. I

Diane: 7:37

Is this four?

Adina: 7:38

yeah, it's the last one too. Like they're, they're done after this. It's doing, I'm giving. It's time. It's doing some of these like weird flash forwards that I'm not really here for and it. feels very, if you're a Gilmore Girls fan, it feels very Gilmore Girls a Year in the Life, which was like that series they did like 15 years later. That was kind of catching us up on where they've been, you know? So there's still very enjoyable moments, but on the whole, my gut reaction is I'm really not digging these flash forwards. We'll see where it takes us in the season. I.

Diane: 8:13

like those never really go that well for any series that tries it. Yeah.

Adina: 8:17

I always trust them as storytellers. The costuming is still amazing and like this, they filmed, um, a, there was an airport scene and they used the, basically t w a, the old airline. They had a terminal in JFK airport and they converted it into a retro hotel. So it still has the really old school terminals and like they made it look like it is straight out of the sixties. And so

Diane: 8:45

smoke cigarettes in there.

Adina: 8:46

yeah, they filmed this airport scene in that hotel and it's just delightful. Like it's so, it's so good.

Diane: 8:55

I love shows that have fantastic set design like Mad Men, which I, I'm still convinced you would love if you

Adina: 9:02

We're gonna do it. We're gonna do it. We just need time and space. Yeah. But anyways, so far still digging the stuff. I always dig about it, but not Philos flash forwards. And the rest of our watch is growing like we're gonna watch. We're really excited for the new season of Dave that came out, which, you know, I love that. Oh, and what else? Oh, successions back. And we haven't even dipped our toe in yet, so.

Diane: 9:27

that was like my full, well, everyone was waiting for succession finale. I believe it WA was, did they just finish up? And also Love is Blind reunion.

Adina: 9:38

Oh, I did

Diane: 9:38

That was all over my Instagram last

Adina: 9:40

Um, I watched, first of all, hot tip, if you fly with little kids, transatlantic, I actually preferred the daylight. Which sounds insane.

Diane: 9:52

Really? I didn't expect

Adina: 9:53

Yeah, because when we did the night flight, everyone was exhausted when we got to the airport, cuz our flight wasn't till midnight and I was exhausted cuz like it's a time that I was supposed to be sleeping. But when we flew at noon, I felt much more equipped to be a mom cuz I wasn't supposed to be sleeping. And my big kids actually ended up not jetlagged because of the whole situation. And the flight was more bearable. Like everyone just like watched a little and ate a million snacks. And then, I don't know, it felt better. Anyways. Uh, there was a moment where my kids were watching things and Ori was sleeping on me. So Donnie and I both watched Ticket to Paradise, the, uh, George Clooney and Julia Roberts older adult romcom.

Diane: 10:40

Yeah. Yeah, if that's

Adina: 10:41

Yeah. And was it amazing? No. Are they both incredibly charming on screen? Absolutely. I wish it was more about them, honestly, like it was a little bit about their kids more than, and like, I wish it was more about them. Um, but just, you know, their smiles light up the room. It was fun to watch.

Diane: 11:01

I, I think my favorite older adult cast and just George Clooney movie in general has to be burn after reading.

Adina: 11:09

I love oceans also like they're in oceans together. That's probably the last time they work together, so.

Diane: 11:14

Yeah, that's right. Mm-hmm. Yeah. Burn After Reading. That was one, probably one of my favorite movies. I love it. Well, on the food front, we finally grilled pizza. Neil's like, it has to happen. We're grilling pizza, so. Mm-hmm. So we try, we made some, yesterday we made a gluten-free, like a cup for cup crust and the dough as, as most gluten-free. R was really annoying to work with, but we liked the crust on it, that it was crispier when we took it out. And then today we just made a wheat flour crust. Um, and then our next attempt will be sourdough pizza. But what we did today,

Adina: 11:52

think the gluten-free crust was crispier than the The wheat crust?

Diane: 11:57

Mm-hmm. Well, I think because we made the dough for the wheat crust last night and it got extra fluffy overnight, um, and it's just feels stickier. Like it has the gluten in it, so it's gonna make it stickier and nicer than like, I thought the texture was better, but I also prefer a thinner crust too, so we're just experimenting. But today I said we But Neil,

Adina: 12:20

sometimes gets really crispy and if you used like a one for one with rice flour, like I know a lot of people like to use.

Diane: 12:24

Yeah, Bob's red.

Adina: 12:25

I love that one. A lot of people like to use rice flour for coating. Things that go in the fryer cuz they get crispy or than wheat flour.

Diane: 12:34

Hmm. Okay. That, that's interesting. It was a pain to get off of the surface, but we figured out some tricks. So Neil

Adina: 12:42

you need to get it

Diane: 12:42

made us.

Adina: 12:44

it comes off pretty easily. No. Or the, you're saying the gluten-free just didn't stand a chance. Did the wheat flour come off quicker? Yeah.

Diane: 12:50

Yeah, it did. It was like at 500. So Neil this morning made breakfast pizza, so he made a sausage gravy and put eggs on the pizza. We had some leftover like peppers that we were getting rid of, and that was really

Adina: 13:03

All right, let's get that sour starter going. I'm holding you to it. I know I keep saying it but like, let's go.

Diane: 13:09

Yeah. Now that it's warmer. So I think that'll. Really Emmy. We're gonna try to practice that a few more times before end of this month, so super yum.

Adina: 13:20

All right. Love to hear it. Um, did I eat anything? Mm, not much. I know this is like not interesting, but I've been really into rosemary and garlic on potatoes. I know it's not a hot take, but I've been digging it.

Diane: 13:36

Well, garlic always.

Adina: 13:39

that's it.

Diane: 13:40

Fresh herbs. It's that time of year for sure. Well, speaking of potatoes, let's get into the meat and the potatoes of this episode. School is in session. Did you know that we have a digestible cutie course. This episode is brought to you by the Get Your Shit Together mini course. If you like what we're putting down here on the show, you'll love the Get Your Shit Together, mini course through four video lessons. We'll walk you through how to nurse your health through food, sleep, stress manage. And movement. Dive into the self-study course for a taste of nutritional therapy and functional fitness, so you can start to get it together. Check the show notes for full details, baby.

Adina: 14:20

Yeah. Also inside of the G Y S T mini course is our very famous G Y S T mini course cookbook, which

Diane: 14:28

Mm-hmm.

Adina: 14:29

it's honestly worth it for the cookbook Delightful recipes in there.

Diane: 14:33

Snacks, entrees, dessert. Yeah.

Adina: 14:38

All right. Off we go into the meat of the episode. So I am so excited to talk about this topic. One, Diane and I were brainstorming upcoming topics, and once we started chatting about this idea, it just like clicked immediately for both of us. I think this is something that. We've been seeing the opposite conversation on the internet a lot, and I think it is not serving people who are hearing this conversation. And so we wanted to talk about this specifically because I think on Instagram it can really make it look like if you buy someone's course or you sign up for their program, like everything in your life is gonna be perfect. Every single thing like.

Diane: 15:20

Very aspirational. Or even if it's not someone's course, maybe it's just someone who has abs and expensive leggings showing that this one probiotic changed their life and pay their bills.

Adina: 15:32

and it's really doing a disservice to the people viewing, I know you guys know this in the context of like beauty and like, you know, you think about, oh, okay, I know they're using a filter, but I'm still kind of fooled by their skin or their makeup or their hair or whatever it is. But we don't often. Peel back that veil when it comes to health. Like there are some people that are selling you gut courses who are still doing a thousand parasite cleanses and pretending like your life is gonna be perfect if you buy their course or you are buying their. Gut health metabolism course, and it's magically gonna solve your taxes and your debt and your like, you know what I mean? I feel like there's such an overselling of results happening.

Diane: 16:22

we've been on the other side of it too, both as practitioners, uh, and as people who have gone through lots of like marketing and business coaching courses that I feel like I can see things that are red flags from mile away. But if someone's never worked with a coach, Equate volume, for instance, with value, like, oh my gosh, it's got 300 modules. That's great. And then you get into it and you're like, oh shit, this is, this is a lot and I am overwhelmed. Or it might sound really flashy.

Adina: 16:52

And they're sharing testimonials that are like all over the place. Like it'll solve your. Skincare and your gut issues and your posture and

Diane: 17:05

And your, and your posture and your cycle will be 30 days on the dot and no breakouts or anything ever, ever, again.

Adina: 17:12

And your debt will disappear from your bank account, and your husband will be so nice to you and your children won't have any more tantrums like it's.

Diane: 17:20

You'll have the perfect.

Adina: 17:21

Yeah, it's a lot that we are promising and I think that like Diana, myself, we sell programs and we are very confident in the results that our programs get, but we're also careful not to oversell. Like I talk a lot about the strength and capabilities that come with follow. A program like the one that I run. However, I never tell people they're going to be pain free forever because that is ridiculous and like pain is a part of life. I think that a lot of people go through my course and chronic pain. That they had and they had no agency over. They feel more capable. And they feel more equipped. Yes, they feel more resilient, and if they do have a flare, they have the mindset around it and they have strategies around it to be able to. Get themselves outta pain or reduce their pain or increase their capabilities with their pain staying the same. So that's a huge key right there, which we'll definitely dive more into throughout the episode. But it's tough because sometimes we share a testimonial where someone does feel rapidly better.

Diane: 18:41

has a dramatic result, which is, which totally happens of course. I mean, so we we're gonna flex some of those good results, but we also wanna be real with you that it's not to say that you're gonna go through that, you're not gonna go through a program and never have a tummy ache. Again, the, you're not gonna go through sst h h and never experience any sort of pain. But the difference is what's a realistic timeline for you? What is a realistic outcome? And we want to teach our clients, Adina wants to teach our athletes how. Build resilience, how to build strength and know what to do when you go through those ebbs and flows of your healing journey. So in this episode, we wanna talk about setting realistic expectations on your journey. I know a common question that I get from people considering root cause reset, my chorus is how long will it take for, I don't know, heartburn to go away, constipation to go away. And we always have to give that nuanced answer, but we can kind of give in this episode like a, a. So realistic expectation for you. Uh, there are definitely people who are feeling better rapidly, but just because your timeline looks different than someone we might share, uh, in a case study or a student we might mention, doesn't mean that you're failing. So we want to also give you some, some audio hugs. In this episode. We're gonna talk about those ups and downs of healing and just give you some, some good reminders and perspective.

Adina: 20:01

Yeah. The point is that I think for me, the point of this entire episode is that there's no finish line to health, and you're not bad at wellness if you have an episode of diarrhea or you have a flare with your acne, or you have one cycle that's kind of rough, or you wake up with some neck and shoulder pain like. It's not that there's this level unlocked finish line where once you get there, you never have to do the work again, and you never experience any flares or pain or what have you.

Diane: 20:42

Yeah, it reminds me of this, uh, meme I saw in the context of skincare. It was like when you do all this expensive skincare but your skin doesn't care. I thought that one was funny. Like I, my skin flared after Israel, and I remember at first I was like really frustrated cuz I haven't dealt with any significant sort of breakout in years. So there's part of me that was frustrated, but then I was like, you know what? I just went on like a two week international trip and didn't. Any like blowouts, no urgency, no stomach aches that I used to before and was like, oh, okay, well when I get home I wanna love on my gut some more. But didn't turn it into the story of like, oh my gosh, I need to go on a parasite cleanse, and I undid all my work. And sometimes I'll hear some of the spiraling from. People who maybe have been sold this image of you do this program and you'll never have a, a skin problem, a gut problem, a, a weird cycle ever again, it's just not realistic. Uh, so it's all about, you know, noticing things that are going well along the way, reminding yourself that you're not broken if you're not perfect. That there's different wellness for different seasons. So that's important. And remember too, that you didn't. To where you are overnight. So if you're someone who was dealing with a lot of gut stuff, you didn't get there overnight. So we wanna talk about like what's a realistic timeline to expect to come out of that? Lots of good things to cover in this episode.

Adina: 22:01

Yeah, just I want you to hear that one again cuz I think it's so important. Like you are not broken. If you are not perfect and. Even if you don't realize how sold you've been on this idea, like maybe it's time to audit who you follow on Instagram, if you are really feeling down about this kind of stuff, or you are really feeling like I'm doing all the things, like why haven't I unlocked all those levels? You know, I think sometimes it's really just a good idea to. Put on the blinders, commit to the basics over and over again cuz the basics are wonderful and they support

Diane: 22:40

we say it a lot, but we we're not gonna stop saying it because it is easy to think that we were too advanced for them. Right.

Adina: 22:46

yeah. And just focusing on throughout the process, every step of the way, how are we building resilience in this body over time?

Diane: 22:57

Mm-hmm. Oh, Yeah, Well, speaking of basics, let's start with kind of this gut healing bucket because if you've heard us talk about nutritional therapy, uh, we as nutri nutritional therapists are going to really focus there when we're working with clients on food, on overall health. And that's because it affects so many other systems that we consider, quote downstream your hormone health, your metabolic health. It's going to impact those really closely. So maybe you've been on your gut health journey for a long time, and I'll hear this from people sometimes in the dms. They've been on this journey for a while making changes. Maybe they got a probi prebiotic probiotic in their mix, and then they still feel like they can't reintroduce normative foods and they feel frustrated. So what's going on?

Adina: 23:45

Yes. Sometimes it's like they can't reintroduce normative foods and sometimes it's that they think that's the finish line. Like they, they think like, oh, I'm just supposed to be on this gut health journey forever. Like I'm supposed to be on this AIP P Diet forever, cuz I finally felt good on it. So obviously this is where I live, you know.

Diane: 24:02

Yeah, I'll stay here. I'll stay here. And maybe they feel like they react to everything. So I've heard that before too. People are like, I feel like I took a break from foods. I did the AIP P. But then I just, I can't handle anything. And this happens after years of stress, whether that be stress from medications, some of which you may need, but are still a stressor in the body of an imbalance of beneficial or good bacteria to bad bacteria. This happens over decades, so my new clients will know when they fill out a, their health intake form. I ask about childhood diet and childhood like injuries and procedures and dental work for a reason, because that's gonna shape your health especially. Your gut, your, your gut health looks like, reacting to a lot of different foods too, is your immune system trying to help you out. It's creating this allergic reaction to try to protect you. But that doesn't mean that all of those foods are off limits for you. And doing a gut healing program, whether it's root cause reset, or another one, doesn't mean that you're going to have an iron gut, but you also shouldn't be in a revolving door of.

Adina: 25:10

Yeah, I think that. We need to call out protocol addiction because we see this a lot with that revolving door and the people who think that, oh, it's just that that protocol wasn't the right one for me, so I just need to do another one. Like I've done AAP and I need to do Whole 30, then I need to do this paralis parasite cleanse. And in my mind, like this is an eating disorder thinking that we have to. Live our lives and just jump from protocol to protocol. It's the same thing as jumping from diet to diet. Like there is no difference to me of give me a restrictive list of foods that will solve all my problems, and when that one stops working, let me find another one.

Diane: 25:55

Yeah, and looking for a specifically, like a list like I, these are my no foods and I stay here indefinitely, and then these are the things I can do. And then going ham on supplements, parasite cleanse, doing that really often, or looking for something that's just basically over complicating wellness. And now, certainly I've had some cases where they're more complicated and people really did have a lot going on, and we worked together one-on-one. I've said it before on past episodes. For most people, you don't need to be going that hard. And even the people for whom, like an eradication like gut healing protocol could be helpful. Like that's not as long as I'm seeing them done in the greater internet spaces. Yeah. I'm like, you've been doing that for like six months without a break,

Adina: 26:40

Six months. Some people have been doing a P for like 10 years.

Diane: 26:43

Yes. Plus like a myriad of supplements. And I actually was just talking to a returning client who was thinking like maybe she wanted to Go harder and do like, um, some gut testing. That's something that I use in my go hard, in my toolbox for one-on-one clients, but I know her. Her health history, what we were working on. And I was like, based on where you were with your htma and your hair test, your hair test and your metabolic health right now, like I would not suggest that we do a protocol. Cause you've all, you've also been kind of in that protocol phase for a bit. So let's look at where we can, you know, keep you getting results. But we're like making sure that you are enjoying your life, enjoying your food. We're not stressing you so much physically and mentally and emotionally. And so that's where like, that's where coaching. It's so key. Instead of like seeing what someone else is doing with a parasite cleanse and their coffee enemas on Instagram. Someone's listening to this and they're like, what people are putting, yes, that's a thing, but going hard with those and not having someone look at you like high level and what you're doing and your goals and saying like, maybe we don't go so hard here and there's some other low hanging fruit that we can get after right now.

Adina: 27:47

Yeah, I think that we talked about this a lot in our diet culture episode. If you didn't listen to that one, go back to, is it diet culture? Are you being a little beach, but many people are applying that like on the wagon, off the wagon, diet, culture thing to gut healing and. This will keep you stuck, like if you go so hard on like a whole 30 or even a protocol from a coach, even if it's been us. Like if you've been in one of our programs and you felt really good on the protocol, and then you just think, oh, I fell off the protocol. That's why I don't feel good anymore and I need to get back on the protocol. And then I'll feel good like,

Diane: 28:28

Oh, I've heard that before too.

Adina: 28:30

yeah. This is gonna keep you stuck with that gut health. And so if we want to get to a place where we are cruising with our wellness and we don't feel like on the wagon, off the wagon like Uhoh, my wellness is broken because I was off the wagon. There's a way to sustainably eat and enjoy life without chronic symptoms. And then like a flare happens and that's okay, but it's not like I gotta get back on the wagon and do the perfect protocol and do

Diane: 29:09

And do a a 12 week hardcore. Yeah.

Adina: 29:12

yeah, like having diarrhea one time doesn't mean you failed at wellness.

Diane: 29:17

Mm-hmm. Yeah, that's for sure. So what does a well-rounded, successful gut protocol look like? And I wanna go back for a second to talk about food sensitivities and intolerances. Cause I think I started there and then we got off on another tangent,

Adina: 29:31

As one does.

Diane: 29:32

as we do, feeling a little squirrel brain. Um, so often I'll hear it from people. I have a lot of food intolerances, intolerances, and sensitivities as I get older. I just can't have any of this, or they feel like they react to everything. And when I hear that, um, and that they've done some kind of gut protocol before, I wonder if that just was missing some things that I would consider a key part of a successful gut healing program. So, like I said, if you have a lot of food sensitivities, intolerances, Chances are it's just your immune system acting out because it's been under stress. Most of that's in your gut. And to calm that down, we don't want to just avoid foods, which is where a lot of people get stuck. Or maybe they're avoiding foods and their naturopath said, here, take this probiotic. Right? But what's missing often is functional support and soothing support, as well as key part nervous system. So whether that's finding time for play, um, some kind of meditation or tapping practice, I love that one. Whatever it may be to help soothe themselves. So what I see often again, is that people might be doing something that is missing the key parts of increasing gut function and soothing the irritated gut so their immune system can finally know, Hey, we don't have to react to all of these normative foods, and it can take some. Um, but I mean, when people tell me they're working with a naturopath and it's holistic, like we all have different approaches, but too often I'll audit their previous plan or hear what they did, and it's missing some of those key parts there.

Adina: 31:07

Yeah, and if you want more about this conversation, we've done some wonderful gut health episode. If you go back to, I don't need gut healing and other lies. Definitely I'm friends with the monster inside of my gut. We talked about this stuff in there too, so we'll link those in the show notes. But there definitely is a time and a place for a protocol, but we don't want you to get stuck there, and we want you to find a way to live your life where you don't feel like Uhoh, I'm broken.

Diane: 31:36

I'm broken. I need, it must be all of the worms that are in my gut and butt like, so when Adina mentioned the Monsters episode, that's our parasite cleanse up if you think that you need to run towards someone's all in parasite protocol or start with coffee enemas. Someone's listening to this and they're like, I have never heard about coffee enemas.

Adina: 31:56

Diane just can't shut up about them.

Diane: 31:59

I don't, well, I keep seeing them pop up and I know I'm on a different like holistic health bubble, so I'm seeing other practitioners things. They do have validity in some space. It just doesn't seem like somewhere where most people need to start. So if anyone was thinking they needed to go extreme, then you probably don't.

Adina: 32:16

Can I say something about the Instagram algorithm right now? Cause you just made me think of this.

Diane: 32:20

Yeah.

Adina: 32:20

It seems like Instagram is trying so hard to make their algorithm. Serve you stuff you wanna see, but their algorithm is just so bad that lately all I'm seeing on Instagram is one ads and two reels from other coaches who do exactly what I do. But like

Diane: 32:45

Mm.

Adina: 32:45

I don't wanna see that.

Diane: 32:47

like, I'm happy for them and I want them to win, but like,

Adina: 32:50

This, like, I don't even follow these people. This is not content I want like, what if I scroll the reels tab? It's just like other strength training reels. I'm like, that's not what I'm here for.

Diane: 33:04

I am getting a lot of ads, but mine have been very good. I'm start, I'm looking ahead to, we're going to Italy later, early the summer, and I bought a swimsuit and I'm discovering all these brands I love, like all of my favorite swimsuits have come from Instagram. I saw a romper I have to have, but whoever made this romper, like I keep getting an ad for the color that is sold out completely in every size. And I'm like, can you restock? But yeah, I know, I know what you mean. It's like in your face. Um, for sure. So, So this original question, like what does a well-rounded successful gut protocol look like? It varies, but generally I like to see at least 12 weeks. So earlier we were saying like, you don't need to go hard on a 12 week protocol. No. Um, but there I'd say like you wanna be consistent with some kind of well-rounded plan. One that mine's functional support, soothing support, rebalancing, and also thinks of lifestyle changes to take care of your nervous system for 12 weeks. So, That is where I would start because it takes some time to be consistent, to see things shift. You're not gonna be following something for a week and dramatically reshape your gut. But on the other side of that, you don't also need to be slamming supplements and doing coffee enemas or parasite cleanses for 12

Adina: 34:22

enemas. You heard it here first.

Diane: 34:24

Well Yeah. Don't need be putting coffee up your butt necessarily.

Adina: 34:31

Do you have to Put water up there first to hydrate before you caffeinate?

Diane: 34:36

Yeah. Well first you have to unc unclench your butt hold to be able to even get that thing in your butt. Someone's gonna ask for a coffee enema episode

Adina: 34:44

Oh boy. Oh boy. What's that

Diane: 34:48

I feel like.

Adina: 34:48

Is that Blockers That was also underrated, I think.

Diane: 34:52

Blockers? What?

Adina: 34:54

Blockers? Put it on

Diane: 34:56

I'm looking it up.

Adina: 34:58

Like, yeah. Yeah.

Diane: 35:03

Uhuh. I have not, you know what? I probably did see this, just like when Donny would ask me if I've seen a movie and I'd say no, and then I'd look it up and, oh yeah, I probably have watched this.

Adina: 35:12

they like show up at the kids' frat parties and like then the kids challenge them to like butt chug.

Diane: 35:18

And don't they li live next door or something in like the frat parties next

Adina: 35:22

No, that's neighbors.

Diane: 35:23

Oh, similar. Okay. Adding it to the list

Adina: 35:26

Come on. It's silly. It's silly. There's some good lines in there.

Diane: 35:29

good for John Cena doing all these comedies.

Adina: 35:32

he's silly. Should we, um, get back to the episode? This is the episode, right? This is what you guys are here for.

Diane: 35:40

We're recording on Sunday, so we're a little loopy. And Adina slept like two hours in the last few days probably.

Adina: 35:47

Pray for me. Pray for me and my party. Rocking baby.

Diane: 35:50

Mm-hmm. Another thing that comes up as far as expectations around gut healing protocols is like, how long do I, how long do I take these supplements for?

Adina: 36:00

Yes.

Diane: 36:00

Do I get to this level unlock, but how long should I take these? It depends. So if you're doing a healing protocol, wanna go for things that are leaner and meaner. I always like to audit supplements when people enter root cause reset. And let's get the most out of the least as a dean likes to say, in context of training. So I do that with nutritional therapy as well, and. So when people go into maintenance mode, there may be some more, what I consider secondary support. So that might not be actual capsule or supplement, but something food-based that can help them and keep their momentum going. Or people get to a place where they're regular, on the regular, they feel really good. All is quiet on the GI front. So they might kind of table their supplements. But maybe you go through a stressful season in your life, you start a new job, you move, or you're traveling internationally. And that just puts you in a completely new environment. So that is where I would encourage clients to bring something with them.

Adina: 36:57

Yes. And I think this is such a great point, and we did talk about this more on our travel recap episode that we just did from Diane's trip to visit me. But this is like, again, that level unlock that we were talking about. You are not bad at wellness. If you travel and you get a little constipated or you travel and you're eating new foods and you get some rmbs in your tumble, like it is totally fine. Well, and good to bolster your travel with some functional support if that has helped you in the past. And it doesn't mean you're bad at wellness. It's fine. Like a totally new environment, new stresses, new food, new drinking water. Like there's so

Diane: 37:42

water, new bugs.

Adina: 37:44

there's so many factors that sometimes you want a little insurance policy and there's nothing wrong with that. It's totally fine.

Diane: 37:53

Yeah, I mean, I got onto the plane. I think it was in Chicago where we left from to go to Tel Aviv and it was like midnight and they serve you dinner at 1:00 AM So my body was like, we're eating, we're eating now. We should be long asleep. So yeah, something knowing The difference though is I like for my clients who go through Root Cause reset to learn why they are using a supplement,

Adina: 38:17

they can make those decisions.

Diane: 38:19

what it is, and yes, when to use it. We just had this conversation, one of our last group calls for. Uh, plus coaching cohort is like, it's totally fine if you need to bring these in, whether you're traveling or you just go through a really stressful time and instead of feeling beholden to like a coach forever and ever, or, um, not knowing what to do after you do a program like mine, they can go back to their modules or, and figure out when to add something in. If they get bubble, bubble guts or heartburn creeps up, they know what they can bring into their routine. So that's just so much more empowering than, okay, I gotta go figure out what this influencer is doing with their parasite cleanse. Or, this brand has every supplement I'll ever need, and I don't need to, you know, learn anything else. It's all about not outsourcing your healing, which is what we talk about a lot here.

Adina: 39:06

Yeah. Understanding. We love that. Um, all right, let's transition to talking about the hormone side of things. So perhaps you are going through some hormone hell and you are

Diane: 39:21

In one way or another.

Adina: 39:22

I am broken. My cycle is bar broken.

Diane: 39:27

Yeah, maybe you got off the pill and it wasn't what you thought, because we just aren't told much as far as like what to expect when you get off the pill. So maybe your period didn't come back right away, or you got off the pill and your doctor was like, well just start trying to get pregnant, and it didn't happen. A S A P. It didn't happen expeditiously. And you are like, oh my gosh, am I infertile? Do I need to go book a, an appointment for iui? Or maybe your skin freaks out and you're like, do I need to get back on the pill? So before you spiral, before you go down to symptoms spiral, let's hold on. And a couple of questions. One, first up, how long were you on birth? Or maybe not hormonal birth control, but the I U D, how long were you on that and what protocol were you following in the months, at least a few before you got off? Or did you quit cold Turkey?

Adina: 40:22

Mm-hmm.

Diane: 40:24

Those are key questions and it's okay if you just had enough and quit. I've definitely had clients who are like, fuck it, I'm so tired of this. I'm getting off of it. I don't like come what may, I'm just tired of taking it. But we've talked about this in our birth control series that will link for you, but quickly. Hormonal birth control is gonna complete deplete some key micronutrients. It's a stressor on the liver and the gut. So if you are on it for years without a plan for depleting those that might make that transition off of the pillow a little bit more challenging or feel a little bit like, whoa, what is going on when my hormones are coming back online?

Adina: 40:59

Yeah, and I wanna say something to the holistic health girly who transitioned her life to a more holistic health approach after getting off the pill and started to feel way better. And then like a few years in, hit a wall and. So maybe you were on the pill for 10 years and then you went down the holistic health rabbit hole, and you started eating more nutrient intense food. You were like, let me eat paleo, or let me do a whole 30. And those shifts made such a big difference in your health because previously you had been on the pill for so many years. And you had been eating so many processed foods with all these shitty oils, or you had been undereating animal protein, and then you switched to a more paleo template and all of a sudden you were eating animal protein for most meals. And so maybe there was this dramatic shift in your health and you were like, I am an amazing holistic health girly. Look at me. And then a few years into the whole thing, you hit a wall. Not considering that maybe the stress in your life has ticked up considerably, or maybe all of those nutrients that were depleted on the pill for those 10 years didn't quite take their toll on your body until now. Like there are some nutrients that we can kind of survive off our stores for a little while, like B12 for example. You know, this is why many people who transition to a vegan lifestyle, maybe they feel really good in the beginning cuz they got rid of so much processed food. And then they don't

Diane: 42:31

Then their bank account is over withdrawn

Adina: 42:34

yeah. Not for another six years or so, so they

Diane: 42:37

way before that. I feel like I'll see, I mean, yeah, sometimes people can take like six years, but maybe they get to like a year couple and they're like, my hair is thinning and my. Is suffering and I'm exhausted all the time, but they don't realize that they've just been over withdrawing from their, their health bank account for some time.

Adina: 42:56

Yeah, or maybe we didn't quite consider like the iron accumulation of all of those years of the pill, and it doesn't really wreak the havoc until later on when we're starting to notice these things. So again, If you got off the pill, you were feeling really good and then things shifted again, you are not bad at helping. You are not bad at wellness. We just need to come up with a new approach to replete all of that and to consider that we weren't quite out of the woods yet and we need to figure out a way to best support our bodies that, again, is sustainable and approachable and not just. Protocol hopping.

Diane: 43:41

Yeah, no protocol hopping

Adina: 43:43

not just, oh, I need all the dim supplements, or I

Diane: 43:47

I need a seed

Adina: 43:48

the progesterone supplements. You know, like,

Diane: 43:52

I'm seeing people like run straight to like progesterone and well, if that's what they say I need in a healthy cycle, why wouldn't I get that? But it, like I said, nutritional therapy, we're gonna work top to bottom, mouth to butt, and your hormone health is downstream. So that's why like I'll have people reach out and. Should I do root cause reset? I don't really have gut issues, but I do wanna get my cycl on track. And I was like, well baby, come on down. So many of my clients joined Root cause reset with the intention of wanting to get off the pill where their cycles were a mess. And we work on that. And so not only do they have better digestion and better blood sugar, but a positive side effect benefit is that their cycle is smoother or they were able to transition off the pill without feeling the fallout of. What they might have experienced if they just quit cold Turkey. So that's really like a nice way that we can make things smoother for you and you can just feel more equipped to go through that transition. If you've been on the pill for a decade, that's how long I was on it and do wish that I had more support or coach around it. At that time, and remember again, a tough, tough cycle too, doesn't mean that you're off track. So maybe you weren't on hormonal birth control, but you are someone whose cycle was like clockwork every 28 to 30 days, and it was without much trouble. Like it kind of passed and went, but then now you're in your early thirties, for example. I hear this a lot and all of a sudden it. Just hell week and you feel terrible before it starts. Or you might have a random cycle. I'll hear this too sometimes, occasionally from clients who are like, it was going so well and then I had this terrible cycle last month. And first of all, I'll say that sucks. That's so rude of your cycle to act that way. Don't they have no that you have other things to do, but I'll also ask like what else was going on in the last three?

Adina: 45:48

Yeah.

Diane: 45:49

What does your stress timeline look like? How can we give ourselves grace because what happened like three months ago can affect your cycle now? And I'll tell them like, your, your cycle is a report card of your overall health. How can we take that in without judging ourself and know that, all right, maybe this is just some information that I needed, a little bit more care or no, to that. Not every cycle's going to be like that. Just because you have an off cycle doesn't mean that you undid any progress that you did in a program.

Adina: 46:17

Yeah, it doesn't mean you're bad at wellness and. I also just wanna make a nod to the postpartum season, cause I know we just talked about this in our recent postpartum recovery episode. If your cycle doesn't return as quickly as you were hoping it would postpartum, or your fertility doesn't return, like your cycle comes back, but they're not ovulatory cycles or your cycle comes back postpartum, but it's not perfect and as regular as it was prior to pregnancy. Like, please, please have grace with yourself and understand how much stress that experience was on your body. And give yourself the time to rebuild those foundations, like Diane said, like let's not freak out and start looking to protocols and supplements like we always say on this show, don't major in the minors. Like, let's just dial back in on the stress management, making sure we're eating enough food, making sure we're focusing on those fertility supportive foods, those thyroid supportive foods, and the things that are really warming our body up and telling it that it's safe to ov.

Diane: 47:22

Mm-hmm. Totally. And on the opposite side of postpartum, I guess if you are someone who, pregnancy isn't happening on your timeline,

Adina: 47:31

Is pregnancy the opposite of postpartum

Diane: 47:33

it opposite? I don't know.

Adina: 47:35

on Sunday? It is

Diane: 47:37

let's say you haven't been pregnant yet and you want to, and you're feeling impatient. Let's walk it back and remind you that conventional expectations can be so skewed when it comes to catching a baby. Like if you are on the pill, they might say, yeah, just, just quit it and just, you know,

Adina: 47:55

just start trying.

Diane: 47:57

Yeah. Or if you're someone. Unfortunately experienced pregnancy loss like miscarriage. And they're like, yeah, you can, you can try again like in a couple months. Just, but that's really it. Yeah. And maybe you're feeling frustrated and I. I, my heart goes out to you if the, it's not happening on the timeline that you expected, but let's also think about where those expectations for that timeline came from. So again, I think the refrain in this episode is you're not broken. If you got off the pill and you didn't immediately catch a baby, or you've been trying for a few months, but let's also break that down a little bit more. We feel strongly that you don't, most people do not need IUI or IVF or some kind of intervention if they didn't get pregnant after three to six months of. It may not be nec necessary. And unfortunately, I'm hearing more and more like overhearing in public or hearing people talk about their plans for pregnancy. They're like, oh, I think we need to go and do this. Hold your horses first step. Were you ovulating? Are you sure you're ululating? I've, I've talked to a few friends who are like, okay, I have this app. Or maybe they didn't even have an app at all. They're just like, not preventing pregnancy any longer. Right. And they, I've had friends say like, uh, yeah, we're just, we're just. You know, not preventing it anymore. But we did that for like six months and then I started tracking ovulation and then I got pregnant because are we even sure that we're ovulating? Like when in your cycle are you guys bumping, bumping together? You know, I was gonna say bumping ugl, but I was, you know. Yeah, yeah. There it is. When are, when are you guys having sex in your cycle? When's that happening?

Adina: 49:28

This is something we've talked a lot about on our hormone episodes, and we'll link some of those in the show notes, but just because an app tells you that you're ovulating on day 14, like you might be ovulating on day 23, so it's, yeah, we gotta look at what is going on here and.

Diane: 49:48

Cause you can't catch a baby anytime of that cycle. We talk about this in the How to Catch a Baby episode, our pregnancy series. They're like five days. So you can better hone in on that if you learn something like fertility Awareness method fam. But don't count yourself out or think that you need to go towards something that is a very costly, mentally, emotionally, financially treatment, if maybe that's not necessary yet. So go back to our Preconception Prep episode. We have some tips and considerations for you if you're entering the Catch a Baby season.

Adina: 50:19

Mm-hmm.

Diane: 50:20

So some things to think about.

Adina: 50:22

Yeah.

Diane: 50:23

so I hope this is freeing for some of you who are starting to think about having a Bay Bay who have thought about IUI or ivf, that it might be a necessary step for you. You might not have to go down that route. I have seen clients who have been told that that would be the only way that they would get pregnant, and we work on the foundations on digestion, blood sugar, their food and lifestyle, and they are able to have successful pregnancies. Naturally, that is possible for you too.

Adina: 50:53

Yeah. So when we're looking at these expectations and we're thinking like, oh, I got off the pill and I didn't immediately get pregnant, and we're encouraging you to first look for the data, like maybe. You need to learn fertility awareness method to first understand, am I even ovulating? And then once you have that information, like say you're not ovulating, does that mean we immediately run to IUI or ivf or we immediately run to some nitty

Diane: 51:23

Pounding

Adina: 51:24

protocol? Yeah. We run to this nitty gritty hormone protocol that some influencer shared about or. Do we perhaps dial in the foundations of health and wellness that we are always talking about on this show in a nuanced and approachable and sustainable way, approachable, um, an approachable way that will support your body for the long haul and again, can result in natural pregnancy.

Diane: 51:58

Yeah. So maybe you're listening to this and you're like, wait, they're talking about the basics. I don't need a, an involved protocol. Got it. Got it. But then Diane has a program called Root Cause reset. So doesn't that have some kind of protocol? Yes, there is a healing phase within it, but what root cause reset my course really focuses on is the foundations in a digestible way. Helping for you to understand what symptoms mean, how things are supposed to work, and how things can go right and like, and what you need to adjust in a way that makes the most out of the least. Like I'm all about things that are more efficient and so to, we apply that to food, to lifestyle, to nutritional therapy, and we are having a great conversation about this in a recent Root Cas reset plus coaching call that. Yes, there are a couple of tracks in there for adjusting food, but I built those out so that you can choose one that does challenge you a little bit for the 12 weeks that we work together. But it doesn't break you because I've in doing this for like five years. Five years, oh my gosh. I. The perfect protocol isn't the one that we write. It's the one that you can stick with consistently, get the most out of the least, and one that is going to teach you how to best support yourself after the program ends. So like, yeah, we could just give you whether that's a strength training program or a nutritional therapy program, like tell you what to do, but then what did you learn? So all about making that more approachable,

Adina: 53:28

and that doesn't serve you in a season where you feel like you're bad at wellness. You know, like if you get to a season where you feel like things aren't going your way, like we talked about with travel, like we talked about where you have one crappy cycle or you're postpartum and things are different. Having those tools to be able to look at every different season and say, based on what I learned, what can I apply here? And now. To support my body based on the needs I have right now. It's not like you need to hire a new coach or you need to do another program or another protocol. It's looking back to the things that you've learned and being able to apply those to a new season and get a great outcome and continue forward on this wellness jersey without feeling like uhoh, I'm off the wagon or

Diane: 54:21

I couldn't do

Adina: 54:22

I I did bad at wellness. Yeah.

Diane: 54:25

Yeah, I mean, just thinking of the cohort that I had, I do have a plus coaching cohort that I run a couple times per year for root cause reset, but also the self-study. And in e either track, I want for you to choose something that, um, is going to challenge you, but that will suit you for the season of life that you're in. So in this cohort there are, there's someone who had an international trip in the middle of the program, but we talked about ways that she could adjust her approach and. RCR while she was there and still, still feel good in her tummy, in her cycle when she was away from home. And I just looked at her final knack, her final, um, assessment, and it looked great. And that was with her being gone for a couple of weeks. Internationally, there was someone else who did have a lot more bandwidth, so she went on a different track in root cause reset and she feels great and someone else who's working full-time and has a couple of kids. And we tweaked her approach as well so that she could still get consistent results but not feel like she needed to completely like overhaul her life. So there's a lot of flexibility there and just maximizing what we have to work with and whatever season.

Adina: 55:34

Oh yeah.

Diane: 55:35

Yeah. Yeah.

Adina: 55:36

Oh my God, can I just say so. My boobs are leaking so much because RI has been nursing all night, like a fricking newborn that like I got to a place where things had leveled out with my milk supply, and now my body is like, did you have another baby? Like what? Who are we feeding?

Diane: 55:58

Why are they hungry all the time?

Adina: 55:59

Yeah. And everyone I've seen since we got back, like we were away for like three weeks is like, did you swap babies in America? Because he looks so big.

Diane: 56:08

You, yeah, he does.

Adina: 56:10

Now that you all know about my leaky boobs, I just wanna say one thing regarding training in your hormones because. Yeah, I am. I mean, some postpartum mom out there feels really seen right now. So we're always keeping it real on this show. Um, that's kind of, I think, a theme of this episode too. Like, we have our shit together, but do we really have our shit together? You know, how good are we all at Wellness Inc. Um, so yeah, regarding trading on your hormones, I think that. Part of this trend of everything being perfect in your health when you do X, Y, Z is over complicating all of it. And you've heard me shout about this one before, but I can't let this episode go by without bringing it up. And that is are we babying ourselves and avoiding working hard in our workouts because we think we're like cycle syncing with our workouts?

Diane: 57:13

So we can only walk for the last two weeks of our cycle, and then

Adina: 57:18

It got a stretching and yoga and yeah, like if you never strength train in your menstrual phase or your late ludial phase, how resilient are you really? Like did we get to a place with our cycle? That is sustainable and feels really good. If week one and week four and five are like, you can't do anything besides curling a ball on the floor.

Diane: 57:46

Mm-hmm. So, That's just a time to make some adjustments, but strength training is still key during that time, right? Like it's just has some tweaks, some tweaks, some changes actually. Like I'm starting my dot and I just noticed that when I'm strength training approaching my period, I need to rest for three to sometimes four, five minutes, depending on what I'm doing. And that's okay, but I, I have to have it. I have to stay strong.

Adina: 58:13

Yeah, we gotta stay strong all the time. Like if you need to only do yoga and stretch for a week and only walk for a week. I would like to understand how resilient we think we are, and in that case, I would encourage putting a little more love into the wellness thing. Kind of the opposite of the way the internet presents it. So we gotta be eating more food, we gotta be building more muscle. We gotta be focusing on those supportive practices, maybe reducing stress a little bit somewhere else because. Strength training is not the place to reduce that stress.

Diane: 58:53

Mm-hmm. Yeah, don't count yourself out. Okay? But what if you, what if you're someone. Has dealt with chronic pain for years and you still want to strength train, but you feel like, and I'm asking this because this is something that I know we both have heard, right? But you still feel you wanna train, but you're nervous about injuring yourself. What It's one to do.

Adina: 59:17

Yeah, I love this question because I would love for everyone to hear the answer to it, and no matter where you are at in your fitness journey. What you have been through, what your pain is like, there is a safe starting point for you, and we can figure out a way for you to get strong to support that body despite pain. And again, I'm being careful about the language here because I don't want you to think that, oh, I start strength training, or I sign up for strength training for happy hormones, and I never feel any pain in my body again. Sure. This. What happens for some of those few clients? Like we said, some of those few testimonials where there was just this rapid shift because this person was so deconditioned or so weak prior, and then adding a little bit of strength really just solved the whole damn thing, you know? But it's not going to be the case for everyone always. But that doesn't mean we're not making progress by implementing properly designed strength training program.

Diane: 1:00:24

might just not be the progress that you imagined you should arrive at when you signed up for a program. And I think that's the theme for all of these, right? Is like, what other wins can you notice? It may not be the one that you, you thought, but what else is going.

Adina: 1:00:40

Yeah. And also what about this is just, just needs to happens on the mindset side of things. I think that's a really important piece for me. So like,

Diane: 1:00:49

Mm-hmm.

Adina: 1:00:50

yes, when it comes to strength training, there are ups and downs. If you have been dealing with chronic pain, we can manage chronic pain. Getting strong, correcting a movement pattern, recruiting the group project, as I always call it. Like if one muscle in your body is just doing the most, and maybe we need to just teach the other surrounding muscles how to show up for that group project. Maybe that solves your pain. Maybe unlocking a deeper range of motion through strength unlocks the pain. Maybe it's all on the nervous system side of things, right? Like maybe you're in this fight or flight, you're in this freeze state, and. Your nervous system is so hopped up, and that's where we need to approach things like maybe the breathing exercises solve the whole damn thing for you. However, I think it's really important to know in this whole ups and downs are we bad at wellness? Like pain happens, acute pain happens, flares happen. No matter how strong you are, no matter how good your program is. No matter what your MRI looks like. So I think a big takeaway for my athletes inside sst h h, is that it's not so much about will we never be in pain again, and that makes us good at wellness. It's about how we respond. To pain. What is our mindset around pain? And I think this goes for the gut health thing and the hormone health thing too. It's like when a flare happens, what is the mindset? Do we spiral and think, oh my God, I'm so bad at wellness, or

Diane: 1:02:28

my progress, or

Adina: 1:02:29

need to buy another program. I'm not as good at that influencer at wellness thing. Or can we recognize it and say, okay, this thing happened. If it's in the case of gut health or hormone health, like, okay, I did rcr, so I have X YZ tools to support my body despite this flare. Or in the case of pain, is it okay? I did S T H H, so now I know when my neck and shoulders flare. You know, I was in a new room, I slept on a pillow. Last night was really stressful. I was holding my toddler in the er and now this thing is happen. Can I? Okay. I'll return to this breathing exercise that I know makes me feel really connected. I'll return to this half kneeling T-spine mobility that I know always makes my shoulders feel good. I'll return to this Turkish, get up with neck rotations cause I know that one just makes it all click for me. So throughout these experiences, taking the. That make you feel your best and having the skills to now apply them in new situations with new flares, with new stressors, and just overall knowing how to support your body through the stuff. And this my friends, this, my cutie little shitheads is what we call resilience

Diane: 1:03:55

so that's resilience and someone's listening like, wait, I haven't heard them. Like call G Yst listeners. Just Tads or Shitheads yet.

Adina: 1:04:04

Yeah, but That's that's the goal with all of it. We want to be anti-fragile. We want to have more capabilities. So even if you're a person who's experienced chronic pain and you bought a program cuz they told you you'll never be in pain again. Maybe we need to rethink it as like, oh, my pain's kind of leveled. But now I'm stronger. Now I have all these new capabilities. Now I know how to support myself if I do have a flare, and those things are progress.

Diane: 1:04:36

That's progress. Yes. And that's what we want to, it's a practice too, right? Whether that be in strength training program or in root cause, reset or in nutritional therapy is progress, practicing progress over perfect. Because what I don't want for you is to hold yourself back from even starting something like S T H H or Root Cause reset because you think, well, I don't have the time to be perfect. You don't have to be perfect. You're not going to be perfect in the real world when you finish one of our programs. My favorite, um, updates is those that I'll hear from clients where, you know, we haven't been working for working, working together for like six months, and they update me like, oh, this happened, I got a new job and it was stressful, but I knew what to do. And they tell me like, just how good that they are feeling in their bodies and just how confident they feel about what they need to do or give themselves in order to feel good. Um, and something else too that I want for you to take away from this episode. Maybe you aren't where you want to be yet with your cycle, with your digestion, with your, with feeling pain free in your body or your strength routine. And what are some ways, some things that you can notice and celebrate right now that are going well? Because sometimes we overlook those, especially if you're someone who is struggling with perfectionism and expectations that were maybe unrealistic in the past. What are some things that you can notice that are going. Because even if you're not where you wanna be yet, you're not where you started. And that's something I always like to remind my clients of. What are some things that are going well

Adina: 1:06:12

that's such a good thing to focus on. I love that you brought up the clients that reach out and say that, oh, X, y, Z thing happened. Cuz that's my favorite thing too. Like it's not the clients who reach out and say, I mean, I love you guys too, but everything's perfect. Everything's amazing. Life has been so good since S C H H. It's really, really special when someone can say, Oh X, Y, Z really hurt. Or I had a flare with X, Y, Z, but I knew what to do. Or I implemented the thing that we did on that call and that felt so good. Like I love that because it means you have the tools and you can keep doing this thing, and you're not gonna hit a wall with your wellness and feel like you need to buy 10,000 more programs and just fix it all, you know?

Diane: 1:06:54

Mm-hmm.

Adina: 1:06:57

Ultimately throughout all this conversation, like this is why on this show, we are always going to be advocates for simplifying health and making this thing approachable and sustainable through every season because there's different wellness for different seasons and things happen like. The example I like to give is like, did you used to have time for a three hour morning routine with your red light and your ice rolling and you were reading by the fireplace and you were going for your hot girl walk and you were taking all the herbs and the supplements and like now you barely have five minutes to sit on the toilet and your health has gone to shit. Like that's not a sustainable and approachable. Wellness thing,

Diane: 1:07:49

No.

Adina: 1:07:51

if you're gonna avoid stress at all costs, then it will wreak havoc on your health when you do encounter it. And we've talked about this many times before, because there are going to be seasons where stress is higher. This is why when we have clients reach out to us who say, I really wanna do your program, but I'm going on an international vacation next month. Should I

Diane: 1:08:12

Am I cool? No, you don't have to. Do you wanna go have bubble guts on that trip?

Adina: 1:08:15

Yeah, if you try to do your health thing, when you're in a vacuum and there's no stressors, yeah, you're gonna feel broken if you try to apply it to your real life.

Diane: 1:08:27

Mm-hmm. Mm-hmm. And when you work with a coach or go through a self-study program that has considered all of these variables, you're gonna be better set up for success. Like there's, like Adina said, there's not gonna be a time, a perfect time to do a program or to focus on your health. We want to give our, our clients tools and the knowledge, the know-how of how to weather those ebbs and flows of life. Because it's all, it's going to be up and down. You're going to experience flares sometimes, and that's totally normal. And okay, so we can reset our expectations. We can celebrate wins along the way. There's always something to celebrate. Even on those days where your, your back hurts, your period's being rude, there is something that you can be proud of. So hope that gives you some peace of.

Adina: 1:09:15

yeah, so join S T H H if you wanna learn how to train in stressful seasons and how to shift your mindset around pain and flares.

Diane: 1:09:25

Mm-hmm. And come on down to root cause reset. If you want a toolbox for navigating the ups and downs of your gut health, your energy, your hormone stuff, all of that, we got you covered.

Adina: 1:09:37

Yeah, don't sit on it and try to do this on your own, and then feel like you're broken when your wellness thing stops working.

Diane: 1:09:46

That's right. Well, until next week.

Adina: 1:09:49

UNC unclench your bee hole.

Diane: 1:09:50

UNC Unclench your butt hole. First things first. Stay hydrated and we'll talk to you soon. Bye.