‹ All episodes

Get Your Shit Together

Things We Wish We Were Taught: Periods, Digestion, & Fitness 101

August 22, 2023 Adina and Diane Season 3 Episode 98
Things We Wish We Were Taught: Periods, Digestion, & Fitness 101
Get Your Shit Together
More Info
Get Your Shit Together
Things We Wish We Were Taught: Periods, Digestion, & Fitness 101
Aug 22, 2023 Season 3 Episode 98
Adina and Diane

In this episode of Get Your Shit Together we chat about:
🧡 Nutrition education…or lack of: from MyPlate and diets to holistic trends
🧡 First periods, fertile window, what we’d do differently
🧡 Gut lies we grew up with that impact our current GI health
🧡 Breathing right, pelvic floor health, fitness advice from docs
🧡 Adina & Diane’s upcoming workshops

Episode Show Notes and workshop details: www.getyourshittogetherpod.com/podcast/episode98 

Follow us on Instagram @getyourshittogetherpod

Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Sign up for Diane's workshop: https://bit.ly/betterbasicswithdiane

Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Sign up for the Get Strong Pajama Party with Adina: https://sthh.circle.so/checkout/get-strong-pajama-party

Apple Podcasts Spotify Overcast Stitcher Castro Castbox +
Show Notes Transcript

In this episode of Get Your Shit Together we chat about:
🧡 Nutrition education…or lack of: from MyPlate and diets to holistic trends
🧡 First periods, fertile window, what we’d do differently
🧡 Gut lies we grew up with that impact our current GI health
🧡 Breathing right, pelvic floor health, fitness advice from docs
🧡 Adina & Diane’s upcoming workshops

Episode Show Notes and workshop details: www.getyourshittogetherpod.com/podcast/episode98 

Follow us on Instagram @getyourshittogetherpod

Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Sign up for Diane's workshop: https://bit.ly/betterbasicswithdiane

Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Sign up for the Get Strong Pajama Party with Adina: https://sthh.circle.so/checkout/get-strong-pajama-party

Adina:

Hello.

Diane:

Hello. What was your aim screen name? Your A O l Instant Messenger screen name. Growing up, I have to know,

Adina:

I kind of feel like we did this already because I feel like I remember you laughing at it.

Diane:

do you have deja vu?

Adina:

I am having deja vu. I could be wrong, but

Diane:

Is that a glitch in the matrix?

Adina:

I feel like I remember telling you,

Diane:

Well, tell me again because I forget and some of the girlies don't know it.

Adina:

okay, so this was a childhood nickname of mine and it was Bedina Bear. But

Diane:

We did,

Adina:

'cause

Diane:

we did talk about this

Adina:

got read as bad in a bear by many people.

Diane:

bad in a bear. Yeah, I can't remember where we talked about it. Maybe someone knows who's just really focused into our archive, but I'm glad that I got to refresh my memory.

Adina:

Yeah.

Diane:

Bad and a bear. I was Nugget Hooker because I really liked McDonald's chicken nuggets. Did you remember that?

Adina:

I did remember that. Yeah. Now I'm like, which episode did we talk about this on? We

Diane:

Well? Did you have any other screen names? Um, I'm trying to think of the journey of your Instagram name, because it was Empower, lift Eats, or Empowered one of those when you were like a food blogger.

Adina:

Yeah. I was a powerlifter and a food blogger. Isn't that a cute name?

Diane:

Maybe I should explain. So I was Nugget Hooker on AOL Instant Messenger. But on Instagram I used to be dt, like Diane Teal. But how many times? Yeah, someone I used to work for on, on her podcast, her co-host was like, I think it's Diddy or Deya People. All that's the one I hear the most is Deya. Like they put this other emphasis but it wasn't so straightforward or self-explanatory. So now I'm Diane Teel, my maiden name.

Adina:

Yes. I would love to be Adina Rubin.

Diane:

Without the underscore.

Adina:

But that god dang hunger store, I am drinking chocolate milk if you were wondering on

Diane:

You know, I think I heard the straw on your, one of our recent episodes, and actually, where's my, my vessel here. Someone responded to the reel that we just put up about UNC Unclenching Your bee Hole. And I had taken a sip in that little clippy I put on Instagram and she was like, to be honest, I'm clenching. My butthole sing. You drink from that Stanley without a straw, there's a lid,

Adina:

Yeah. That's

Diane:

but I can't have that clanging around.

Adina:

Mine's doing a lot of clanging.

Diane:

That's all right. We gotta stay hydrated. And the YouTube girlies can see while I was asking about the screen names, because whenever someone leaves a review on Apple podcast, it's either their name or more often it is just like a random username with a bunch of numbers. And sometimes people will say, oh, that was me. Like, they'll respond in our dms and say, that was me. I don't know where that username came from. Maybe they created it decades ago when we used to like buy music for our iPods.

Adina:

Yeah, it was probably like when they were 12 and they got their first iPod. Well, I was 12 when I got my first iPod,

Diane:

You didn't have a Zoom? I always, I was always Team iPod or Apple. I've been an Apple

Adina:

apple Land.

Diane:

Mm-hmm. Well, this review that, we got an Apple podcast, five stars. Thank you so much from Juice seven two. Four two. So identify yourself in the dms if you like, so we can thank you directly. Juice 7 2 4 2 said things. We changed our mind about the episodes of the episodes, the episodes of things we changed our mind about. Were so validating of my personal health journey and also freeing. People often share on socials what they're all about, but when someone changes their mind, they rarely get candid about it. Much respect and appreciation to you too for having this conversation with this emoji little heart hands.

Adina:

We needed that one.

Diane:

Sending you one of those too. Yeah. Or learn it alls not know-it-alls right.

Adina:

yeah, I love that feedback. We, it's definitely, it's always Vern Veer number. It's vulnerable to admit that you've changed your mind about something, especially when you're such a impassioned person like Diane or myself, where we'll be like really aggressive when

Diane:

We were always right.

Adina:

four or something. So there it

Diane:

know, maybe next month we'll be vegan.

Adina:

Yeah.

Diane:

We'll never be Ever, ever. Well, speaking of, what are you consuming over there?

Adina:

Um, besides for this chocolate milk that I'm sipping on right now, should I clang it in the mic a little more?

Diane:

Mm-hmm. Slurp at a SMR style.

Adina:

yeah. So, okay. You know, I make it de sourdough stuff and usually I just make a big batch of cinnamon, cinnamon bun dough. Dude, I am really tired right now. I like, cannot string together a sentence.

Diane:

are your carbs?

Adina:

Whew. Uh, okay. So usually for the weekend I make a big batch of cinnamon bun dough and I use half of it for Shabbat, and I usually make cinnamon buns, and then I'll make something else with the other half of the dough. So usually like Rach or something like that. And I had it leftover also. A couple people were asking for the cinnamon bun dough recipe. I usually use the recipe from farmhouse on Boone. She is great. Her sourdough recipes are great. I just, I think her recipe calls for water and coconut oil and I turn that into milk and butter. Okay.

Diane:

Much tastier. If you can do it, if you can swing it.

Adina:

yeah, and I add a little bit of vanilla extract as well.

Diane:

Hold up. You said farm. We're gonna put it in the show notes, but I am putting it in my notes to put in the show notes. You said farmhouse on Boone.

Adina:

B o o n e, I believe. Um, so I like her cinnamon bun dough recipe, but again, swap out coconut oil for the bud butter for the coconut oil and milk for the water, and add a little bit of vanilla. And that's been doing great for me. So anyways, I was gonna make, I was trying to decide if I was gonna make chocolate, regular, or cinnamon buns with the leftover dough. And I asked Minnie and she was like, chocolate buns. So we did that and they were delicious.

Diane:

Send me a picture.

Adina:

I mean, they're all gone now in my bellies, but I basically just took that dough, rolled it out really, really thin. That's the key. You gotta roll it out really thin. If you want like a very like flaky pastry with a lot of chocolate, not so doy, you know, not so bready and the chocolate filling. I just did butter, sugar, cocoa powder, little vanilla, a little salt.

Diane:

That's baking. Okay. List off ingredients. Those are the things that go into buns.

Adina:

That's how you bake. So welcome to our baking podcast.

Diane:

Delish. Well, I don't have any food stuffs to speak of. I've just been consuming the media, so I haven't had a TV or film thing in a while, but I've started Peaky Blinders. I don't think this is an Adina show. Kind of some action in the mob. Genre here, but I had started it years ago. I think there's like seven seasons. So I'm late to the party. Don't give me any spoilers. But I thought of it because we wanna go see Oppenheimer with Killian Murphy and that

Adina:

saw it by the way, without me. Um,

Diane:

Um, well back to me, his jawline, though. That man's jawline. I know he's a bat. He's a, he's a villain, he's a mobster. But that the story, the, uh, music in the show. Great. I guess I did really like Sons of Anarchy, so it makes sense that I like this period drama. So I'm just starting season two. So Peaky Blinders with Killian Murphy and his jawline.

Adina:

with him in his jawline. Did you, um, start a hundred foot wave yet?

Diane:

no. But that might be something we watch today. If I can convince Neil of something other than the alien, the U F O hearings, has Donnie followed any of that on Twitter or I.

Adina:

Probably, but maybe he knows not to talk to me about it, but,

Diane:

Actually, Neil said, what does Adina think make of all the aliens? And I was like, out of nowhere. He goes, what does Adina think of the aliens? I was like, I'll ask her. So

Adina:

You know what? I'll get back to him. I'll get back to you, Neil. Um,

Diane:

Beam me up.

Adina:

He would enjoy a hundred foot wave also, because it's just like, there's so much chaos that ensues.

Diane:

Oh, we like that.

Adina:

It's a dangerous, it's a dangerous thing out there, pursuing a hundred foot wave.

Diane:

I wonder if Donnie would like the book that I'm reading because I know he also liked, um, ot, Tesa Mfe. She's the one that did my year of rested relaxation. And the theme of her books definitely of that one is like an unhinged kind of unlikeable female main character. So I'm reading Yellowface by RF Kwang, and the premise of this book is Two Gal Pals. Hanging out. One of'em kind of resents the other one because she's a very successful author and the main character not so much. Well, they're hanging out. You find this out very early. It's, you know what happens, the, the successful author, she chokes on a pancake and dies

Adina:

Oh no.

Diane:

a pancake, and the surviving friend finds a manuscript of hers and decides to take it on as her own and publish it as her own work.

Adina:

Oh, wow.

Diane:

And so I think it's going to be a train wreck that you can't look away from for the rest of the book. I'm a few chapters in now, but so far so good because this author does, um, have a fantasy series I started and didn't really like. But this is just some unhinged female main character, some racism stuff in there, microaggressions against the Asian community, hence the, the title. We'll see where it goes.

Adina:

Nice. Sounds delightful.

Diane:

Yeah. Or stressy, we'll see. Remains to be seen.

Adina:

All right.

Diane:

Yeah. Shall we, shall we jump right in?

Adina:

I think we shall

Diane:

So we wanna do this episode as we head into fall and back to school.

Adina:

back to school.

Diane:

Back to school. I mean, when this airs

Adina:

Wait, sorry. Speaking of which,

Diane:

Yeah.

Adina:

I have to do a media one. Um, didn't watch this yet'cause it didn't come out yet, but you know how I feel about Adam Sandler and. He has a new movie coming out on Netflix, starring himself and his daughter, and it is called, you are So Not Invited to my Bat Mitzvah and I can't wait. It's gonna be so dumb. I'm so

Diane:

So is it really his daughter and is it, is it kind of like how Louis c k had like his show,

Adina:

I dunno. I guess we'll find out.

Diane:

I guess we'll find out. I'm glad that you, that you added that in there. I thought you were gonna tell me about, um, Billy Madison or Happy Gilmore. Yeah. Billy

Adina:

about both of those already a couple weeks ago. Did I? Not

Diane:

Yeah, you did. You're still on your Adam Sandler kick solidly. So anyway, we wanted to do this episode heading into the back to school season and reflecting back to our time as little tots in school growing up. And I was thinking of like my gym class and health class experiences, like in middle school, high school, terrible

Adina:

So bad.

Diane:

all around. Um, almost failed gym class I may have shared here. I was somehow put into advanced PE my senior year of high school. It was the only time slot that worked because I was editor of the newspaper and everyone else in gym class, like double varsity athletes, like multiple sports. And then there was me, we had to run a mile every class. It was terrible.

Adina:

Oh really?

Diane:

Like, someone asked me recently, well what made it advanced? Maybe the expectations, because at the very end, I remember his name was Mr. Logan, my teacher. And he's like, teal, did you ever think that you passed gym class? And I said, no. And he said, me either. And it was a time. It was a time.

Adina:

We didn't like do sport in gym class, I don't think. I don't re.

Diane:

did you do if not sport,

Adina:

We played like kickball, I

Diane:

dodge ball. I love when we do dodge ball,

Adina:

yeah. It wasn't like run and like, I, I don't know

Diane:

we had to do, we had tests about the rules of different sport.

Adina:

what

Diane:

Yeah. In advanced pe.'cause you know I was advanced or,

Adina:

so advanced. I don't understand anything you're saying.

Diane:

And then the horrible

Adina:

I think we ran a mile one time. Like it was like at some point in the year you have to run a mile.

Diane:

Ours was every class, however frequently that was. But the same gym teacher I had was also our sex ed teacher. And that was an experience, um, that was also a class clown a little bit in there. Surprise, surprise.

Adina:

you have sex ed, like as a class regularly? On the schedule? On the

Diane:

It wasn't year round. I remember. It was very brief and it was mostly, I think to back to mean girls like have sex, get pregnant, you know, catch some S T D E S T i and you'll

Adina:

will get chlamydia and

Diane:

You won't get chlamydia and die. That was the gist of it.

Adina:

Yeah.

Diane:

You don't have any notable sex ed gym class stories that

Adina:

I think I blocked it all out. Like I just remember like joking around in sex class, in sex ed class and like laughing, but like, I don't remember it happening in high school. Maybe I just wasn't there that day. I didn't go to high school a lot. But in middle school

Diane:

bad girl.

Adina:

uh, ban,

Diane:

Were you in a gang?

Adina:

yes. Speaking of which, have we talked about those seventh heaven recaps?

Diane:

No, I did not watch that one. So,

Adina:

Did I ever send you those?

Diane:

no,

Adina:

Did I send you, I sent you the Baron C Bears one. Right?

Diane:

it's possible.

Adina:

There's this

Diane:

I didn't remember a lot clearly from the start of this episode,

Adina:

There's this comedian on Instagram who does these recaps of seventh Heaven episodes, like he Rees seventh heaven now, and just like recaps them about how ridiculous they are. Diane, do you want us to take a little break so you can blow your nose?

Diane:

something was running and I was going to let it run into this tissue. But yeah, we have this visual element so those of you who watch actually get to see it all.

Adina:

You are lucky enough to see Diane blow her nose on the podcast. Um, anyways, he's hilarious. This guy and he does these recaps of seventh Heaven episodes and there's one about a gang. I need to send it to you. It's so funny. I can't believe this was an episode of television.

Diane:

Nineties television, man. I did watch Legally Blonde this past week and I forgot just how fun it is.

Adina:

so good.

Diane:

early two thousands rom-coms, they're so good.

Adina:

I could go line for line on that movie, I think. Um, so good. Anyways. Yeah, no memories of high school sex ed. Some,

Diane:

though, honestly.'cause some people just didn't even have it. Of course.

Adina:

I have a vague memory of like learning about periods in middle school, but also just remember like sitting in the back of the class with my friends and just like laughing.

Diane:

Did you have that book? I forget the name of it. Someone's going to respond to rtms, I'm sure. And remind me, and it's like, of the three Girls in Towels. It's an illustration and it's like learning about your body. I got that early in the middle school, but it was like a gift from my mom.

Adina:

No, my mom never did that. No,

Diane:

Well, all this to say that so many of us did not have much of a sex ed health class. Talking to about the birds and the bees and the periods and where tampons go and all of

Adina:

That I remember. I remember that one.

Diane:

but beyond sex ed fertility period, health and lack of education around it. So many of us also did not learn about how to care and keep our bodies healthy through nutrition. How to build a plate fitness, what that's supposed to look like. It's not just running contrary to what little Diane thought. So we're gonna talk about in this episode, what we were told, what we believe growing up, some common scenarios and symptoms around health and fitness that you might be experiencing or have in the past. And we're gonna talk about things that we wish we knew. So some body literacy stuff, basically. This is like G Y S T health class in a nutshell.

Adina:

This is like if Diane and Idina could design the curriculum for middle school and high school, like what you would actually learn about your body.

Diane:

Yes. Yeah. Can we also add to that list, like how to do people balance checkbooks anymore? Or at least how to do your taxes should be added to that. What business did we have? I haven't seen those. Like why can't we learn that? Um, why did we learn how to play the recorder?

Adina:

Yeah. It's really, really helping me out this parallelogram season.

Diane:

public school education, a joke. So

Adina:

I went to private school and it was still

Diane:

I did two for a couple years Catholic school for a minute. Um, but yeah, we have basically the G y SS T Health and gym class curriculum for you, and we'll have a surprise for you at the end, so don't miss it. If you like this class, this episode.

Adina:

Back to school.

Diane:

So let's start with food stuff.

Adina:

Noah, I will not make out with you.

Diane:

oh. Adam Sandler. This spon. This podcast episode is sponsored by Adam

Adina:

Adam Sandler podcast.

Diane:

and his gym shorts. So let's talk first about how to balance your plate or just how to feed yourself and nutrition. So growing up and maybe even the lot, and I say growing up, I mean from being a kiddo a small tot to like five to 10 years ago, what did we believe and what were some common stories we're told about nutrition? So do intermittent fasting? That was the first one that came to mind

Adina:

don't do that. Wait, do you, did you have nutrition class

Diane:

no. Nope. So yeah, this

Adina:

learned about the pyramid though?

Diane:

we did, where was that? Probably in health class. And it was brief, just like the brief education that our doctors get about nutrition.

Adina:

Yeah. It was like eat grains, seven of'em.

Diane:

Well, those whole grains, you gotta get those. You're a bird.

Adina:

And also the like unconscious nutrition education that you just get from all the diet culture bullshit that you hear from your family and people at school and magazines.

Diane:

Like eat less basically, which this drives me bananas, grinds my gears is this current trend on TikTok. I've also seen it on Instagram. It's girl dinner. This is my meal, it's girl dinner. Some of you might know what we're talking about, but basically what they'll do is say that and then it'll be like a snack, maybe might be like some cheese, a sprinkling of char, like of cured meats. But basically the underlying theme here is not nearly enough food to constitute a dinner for a girl or a woman.

Adina:

Not nearly enough food for a growing girl.

Diane:

Hate it. Hate, hate, hate. Um, I also think that something many people believe if they followed any women's health magazine is maybe I need to be more plant-based that has just had its time and I'm ready for it to go. Bye-bye.

Adina:

It feels like it's getting stronger.

Diane:

Depending on which coast you live on, like.

Adina:

Yeah.

Diane:

Our West Coast friends can let us know. And every time I go to LA I just don't like the energy there, to be honest. But just like going around, it seems like every menu is so plant focused. I'm like, but where's the protein? I feel very round swan when I

Adina:

it, it does feel like it's getting stronger, which reminds me, I just saw a funny meme. I've been getting served a lot of like, parenting memes content lately.

Diane:

They're like, you have a couple of these.

Adina:

And it was like, uh, learned from my mistakes. I bought my toddler a mini trampoline to tire him out, and it just made him stronger.

Diane:

He can jump so high now

Adina:

Yeah.

Diane:

and his limp is flowing.

Adina:

I love it.

Diane:

Well, if not plant-based, it seems like so many women, whether they're clients that we've worked with or friends, I've haven't personally gone through this. This pipeline, this diet pipeline. But I've seen so many people who get into healthy eating, so they go from plant-based to paleo, to keto, to celery juice, to carnivore, to now the current trend is metabolic health diets. But so many people will fall into the trap of making some or all of those religion or just another diet, which we don't like either.

Adina:

Yeah. We, we talked about this a lot on which episode was it? Is it, was it Die culture?

Diane:

Yeah. Probably diet. Is it diet culture? Are you being a little beach?

Adina:

Yeah, that one. And then I think we did one episode after that also where we had a similar conversation around how like anything can become diet culturey and not actually serving your best health.

Diane:

A sign is when someone says, I've been following X

Adina:

Or I am

Diane:

I am. I am

Adina:

am.

Diane:

vegan.

Adina:

I am paleo. I am pro metabolic.

Diane:

Yes. And so we don't like the labels. Um, but that's just something to watch out for. And I know that we've done other episodes. I think episodes one and two mistakes you're making with food, uh, had to go with that clickbait right out the gate. Right? But the point is, in that episode, those two episodes, we cover a lot of mainstream health and nutrition advice. So quick run through,'cause this is, this could turn into a long one, is vegetable oils are heart healthy. They're not, eggs and butter are bad. They're not, you need all the whole grains. You don't, tons of fiber limit meat because it's so bad for your heart health. So, whew. Like the mainstream health advice out there, it's chaotic, it's oftentimes wrong and makes sense that it gets so many of us into this mess of chronic disease or just overall. Confusion. And this is not to say that we don't want to think about nutrition, but we need to think about it in a different way. And here we're always talking about coming back to basics and really uncomplicating it free of labels. Food is a key foundation. If we're look looking through the lens of nutritional therapy, that's like the foundation on which like digestion, blood sugar balance, your metabolic health, hormone health are based on. And I, the approach that I like to take with clients is teaching them templates for how to nourish themselves. I got a question recently and someone was like, um, do you do meal plans inside your programs or give like recipe plans? And I can give res, I like to give resources, can share those, but I don't like to do meal plans because I think when we seek those, we're just following it through, but not really learning the why or how to. Take that information and apply it outside of that meal plan when you're going out to eat, when you're tummy hurting, when your period's not working well. And so in an upcoming workshop I'm hosting, we'll be talking about how to build nourishing meals and snacks, how to audit your plate based on how you're feeling after those meals. So learning that information really helps you actually take care of your health instead of think of food as a good, bad, and like a prescriptive diet or a meal plan.

Adina:

Could you imagine if they taught that in school?

Diane:

We'd all be feeling a lot better, is what I imagine.

Adina:

Wow. How the world would change, huh?

Diane:

It's wild and I love hearing from clients who go through Root cause reset or we work together one-on-one and we hone in on here's how we build that plate so that you feel energized, your gut's not bubbly like an hour later. Here are some tweaks that you can make and they feel more empowered. I just got a message from one of my pregnant clients and she's like, I feel prepared, like I know what to do and I'm just so glad I went into this season of life knowing these things and what I need to adjust based on how I'm feeling. It just sets you up for more energy, better cycles, less anxiety throughout the day, and we're always gonna approach food under nutritional therapy in terms of how do you feel good instead of how do we use this hack this plate so that I'm smaller. That's not the vibe over here. Yeah, that's tough. If you listen to the last episode,

Adina:

my new catchphrase.

Diane:

Can we just like make that a sound bite too, that you just like pepper in.

Adina:

Like crazy hour in the douche. I just like push a button just because that's dumb,

Diane:

And it like echoes or something. Of course, we can't talk about the sex ed and health class we deserve without talking about periods. Infertility.

Adina:

man. If this was the whole thing, huh?

Diane:

If you have sex, you will get chlamydia and die.

Adina:

Chlamydia. K L. That's the funniest part. Also, he has

Diane:

On the board.

Adina:

chlamydia.

Diane:

Is that why he was the gym teacher?

Adina:

Yeah, that's good.

Diane:

Uh, ours had, um, high waisted sweatpants that he would like pull up real high and then he would tuck his t-shirt into it and then like tie the drawstring maybe to make it look more profesh. I don't know. That was the look, which actually I feel like I tuck stuff into my high wasted sweatpants now.

Adina:

It's all com. That's what you learned from. That's what you learned from sex ed.

Diane:

Yeah. Fashion. Yeah. Um, well, growing up, and even, I think I've shared this on past episodes too, into college. I believe that you could get pregnant at any time of the month, any

Adina:

not?

Diane:

Why not? And also, I think

Adina:

You have to take a pill every day of the month. So that's obviously how it works.

Diane:

that's, yeah, I had a birth control deficiency that I had to fill for years and years. I mean, I make jokes, but we'll come back to the pill if you're taking it. I'm not trying to drag you, but man, the things I wish I knew. Um, I also grew up thinking tampons are very scary and where do they go? I feel like every woman I know has either had this experience or they know someone who put it where it didn't go, or it was just like, the first time they ever used one was so scary because no one's telling them how to deal with a period. What are you

Adina:

You're just so sweaty, like trying to figure this out. You know, you're like poking around,

Diane:

Yeah, I know someone who put that in her butt.

Adina:

Yeah, I've heard stories of the butt

Diane:

And if you've had to like remove a tampon that has not been used long and yes, there it is. You know, the dis ugh. It's an experience that I don't wish for you. There are other ways. So I mean, if not that, I remember in middle school, no it wasn't middle school, like eighth, ninth grade, using pads and like the shame, I felt like periods it was new to me, felt dirty and shameful. Like, oh my gosh, I have to wear this like diaper and then I have to go change it. And I don't want the girl in the stall next to me to hear me unwrap this and then like

Adina:

l o l. It's like the loudest rustling you could ever,

Diane:

So I would try it slowly, like opening a bag of chips, like in a quiet room, like so silly. And then I would, um, my periods were really heavy.

Adina:

one quick thing about that? Don and I were just talking about when we used to go on these long drives upstate in the summers, and Minnie was little and she'd be in the car seat and she was rear facing for a long time. Like she would be facing back and we would always think she was sleeping and we would open up our snacks and like she heard everything. And then we'd be like, what are you guys eating up there? Or like Donnie would open the kombucha and you'd hear like the s

Diane:

And she goes, kombucha. Kombucha. I saw that clip on your story.

Adina:

Yeah. Anyways, there's no way to quietly open those things.

Diane:

No, there's not. Uh, then it progressed to, I'd wear the sweater around my waist. Did you do that

Adina:

Did

Diane:

earlier in your period experience?

Adina:

I really got down with tampons pretty quickly,

Diane:

Hmm.

Adina:

so like, I don't think so. Yeah.

Diane:

Never had the leakage though. Like

Adina:

No, I, I actually, I think of my period was pretty light when I was younger.

Diane:

lucky Mine was not at first, which we're gonna talk about here in a second. So things were told like. When you first get

Adina:

I was crampy. I was crampy as anything, but yeah, I think it was pretty light. Mm-hmm.

Diane:

I remember a couple of scenarios where you're like, am I gonna get up and have to go into hall time and like leave something on this chair? So I had like heavy flow cramps, but the first couple of years you get your cycle, it could be kind of irregular or it's trying to figure out its flow. But so many women, young girls are instead shuttled onto birth control. So what we're told is, well, you gotta take the pill

Adina:

Yeah. Duh.

Diane:

to regulate, to regulate your period.

Adina:

I was told you have to take like 10 adv bills a day. Just take five preemptively when you think your period's coming.

Diane:

this is still something that our clients are told very often. If they have bad cramps, yeah, pop that preemptively and then take it like every few hours. And then there's the big warning on the back that says, you know, liver damage may occur if you. And that's just for period cramps. Like if you're also getting headaches or um, P M s headaches too, and you're taking a lot of that. I have concerns. So women are often told, young girls are often told you need to get right on the pill to regulate your period. We've done episodes about the birth control pill, I think a three part series and how it does not actually regulate your period at all. It just suppresses those hormones, which can be great if you don't wanna catch a baby. But, oh man, I wish I learned more about the pill

Adina:

Yeah. Same. Wait, I wanna hang out on um, where you were talking about earlier about like all the shame and such around it, like can we just pause for a second? Scented tampons for Y though

Diane:

for why.

Adina:

The amigos, like why are we doing that to young girls?

Diane:

Right, because we didn't really get organic tampons, by the way, until I feel like the last few years. So we spray those

Adina:

thing, by the way? Okay, so if this is your first time hearing this, like tampons are horribly toxic. The conventional ones like, don't put that up, your hoo-ha. Go find something cotton organic. But the fun, my favorite thing is like the big players like Tampas, like all these companies, you'll go into like, like a C V S or whatever drugstore you have local to you. And on the shelf it's like the Tampa, the Tampa's like super toxic scented, you know, to the nines. And then right next to it is the same company. Makes like a non-toxic one. Like if we are acknowledging how toxic these are, why

Diane:

No, I prefer

Adina:

selling them? I picked Toxic. Thanks for giving me the option.

Diane:

I know there are a lot of places now, even Honey pot. Honey pot that make organic. Uh, panty liners, pads, and they do have one that I bought. It was accidentally spicy. It's peppermint. And I know there are women in my dms who are like, well, I like that postpartum, the tingly, the surprise tingles. Um, I don't love having essential oils down there. And some people are sensitive to those. So if you are, then avoid them or you might find out that you are. I don't like lavender down there either. Um, yeah, essential oils, and that's another rabbit hole. But, um, something I do wish that I learned based on some stories I'm hearing from friends is, How to use a menstrual cup and to remove it. More importantly, I think I watched a YouTube video and I read like how to use it because I had a lot of feelings about trying a cup, but I've had several friends who are like, I had to call my husband into the shower to help pry this thing out. Or one said that she asked a friend, a very close friend, I guess, to remove it. And girls, if you're thinking about it, you gotta pinch the bottom. Otherwise that thing is staying up there.

Adina:

Gotta break the suction.

Diane:

Yeah. Save yourself a trip to, I dunno, urgent care or to your roommate's room.

Adina:

Um, yeah. Now I just get down with period undies. I don't know what you do.

Diane:

I, I like them, some of'em anyway. So what should we do instead? What to do instead? We're big fans of learning how your body works. Um, I know that, I think we might've talked about this and things we changed our mind about was the pill, did we.

Adina:

Oh, we probably should have, I feel like we've done enough period, uh, pill episodes at like,

Diane:

Yeah. Yeah. I don't know that it's like this. Amazing. So just, I've seen too many clients who are dealing with the fallout of being on hormonal birth control and suppressing their natural cycle for years. Some of them decade, multiple decades. That I don't think that I can confidently say like, yeah, that's great. And an empowering solution when I've seen how it damages women's body, their fertility and their health afterwards and depletes them. So big fans over here of learning how your body works, of firing a doctor who's only going to shuttle you onto the pill. We've done other hormone literacy episodes, but yeah, don't love it. And if you're not sure if you have a hormone imbalance, maybe you're like, well, I think my cycle's okay. Some things to look out for at brain fog, low libido spotting, especially if it's spotting like mid cycle. To the end, the little surprise prelude to a period, uh, sleep. If your sleep sucks. Mood

Adina:

Especially those last few days of your cycle, like, mm, I, oh my God, that was. Me high school, college, just like could not sleep the last two days in my luteal phase. And had never made the connection, like did not make the connection. I used to think I was, I couldn't sleep'cause I was anxious that I was like gonna get my period in the middle of the night. That was like what I thought.

Diane:

Yeah. That pre period insomnia, a lot of people don't put that together. Um, headaches as well. Um, might not connect it unless you're tracking it and then you're like, wait, before my dot drops. This was me years ago before I worked on my gut blood sugar, my liver health. My doctor was just like, some women just get that every month and we don't know

Adina:

And this is what doctors are

Diane:

dumb.

Adina:

so dumb.

Diane:

Yeah. Uh, constipation, uh, but also period poops. So I mean, As prostaglandins are doing their thing, helping you move that uterine lining for your period, you might notice a difference in bms, but if you're like having the rhe,

Adina:

Mm-hmm.

Diane:

that's something to think about. Acne, hair loss and ouchie boobs or other hormone imbalance signs that you might wanna look out for. Oh,

Adina:

Did you say cramps?

Diane:

and cramps. Why didn't it? Because I think people are like, oh, well yeah, cramps, bad cramps, that's an obvious sign. Right? But, and there might be some discomfort, but if you are like, I've talked to several clients who recently who are like, day one, I just cannot, I can't deal with them then that is not normal.

Adina:

Yeah, I'm, I wanted to mention it'cause I just feel like we're thinking about the person listening to this who like maybe has, is very new to our world and like hasn't really given much thought to these things. And I think the narrative is just so prevailing that like, you're going to be exhausted. You're going to have cramps. Yeah. It just like, I think there's this weird thing that's happening now on the internet where like people are becoming more cycle aware and people are being more consciously cycle sinking and like, Respecting their ebbs and flows, which is great, but I think we're like the pendulum's swinging too far the other way now where we're like, I need to shut down my business for my period, and I need to just lie on the couch. Yeah. Like it you, yes, there's a natural in energy levels, but it's not like, hang it up for five days and like be crampy on the couch, you know, and sobbing and watch you, I, I don't

Diane:

Yeah, if you have to have a heating pad, tens unit, all the ibuprofen, you feel like you wanna call out of work when your dot drops, that is a sign. That we wanna work on your cycle, and it's not a sign to just slap a bandaid on it with hormonal birth control or with those over the counter solutions. Yes, I know those are a tool for some people, but it's a signal from your body, right? Because here we believe that your cycle and how it goes, how your period feels is a reflection of your overall health. So yeah, when we say learn about your body, it's not like, all right, which seeds do I take and how do I make this chaotic workout schedule, um, to hack my period?

Adina:

Yeah. No, don't do that.

Diane:

Well, do we wanna jump ahead to the fitness bit? Because I feel like if we're talking about cycle sinking and workouts, there's just so much that I wish I learned and so many things that trial and error that I did before, coming to something I feel works really well.

Adina:

Yeah. I mean, fitness in school is just,

Diane:

Sport ball. Well, what did you say? Dodge ball. Kickball,

Adina:

ball, some kickball.

Diane:

running.

Adina:

I don't remember what else, like what did we do? I just remember like changing into my sweatpants and hanging out with my friends. Like I don't think there was much activity. Um,

Diane:

swim? Did your school have a pool?

Adina:

we did not have a pool. We did not go swimming. No.

Diane:

Worst.

Adina:

of sports in high school, but even, even the

Diane:

Wait. You did? What did you play? Why

Adina:

so I went to like a small all girls school and I was athletic, so like the athletic girls just like played all the sports. So I played volleyball, I played softball, played basketball, and I played floor hockey, which is just like a only Jewish sport. It's like indoor roller hockey without the roller blades.

Diane:

you're like running around with sticks.

Adina:

Yep, that's exactly right.

Diane:

Amazing.

Adina:

It was a blast. I loved it, but there was no like even practice and like quote unquote training. Never involved weightlifting. It's just like run and practice the sport. You know?

Diane:

Mm-hmm.

Adina:

And again,

Diane:

for the gals.

Adina:

yeah, the overall just air around Fitnessing as a ute was just skinny. You know, you just wanna be skinny. You're supposed to like just hate your body and be skinny. And I just like, it really upsets me.'cause I think about how amazing it would be if we were just teaching the youths how to be strong and athletic and how to celebrate their bodies and like to want to be strong, I think is like the bigger thing,

Diane:

Yeah, and I've watched how you speak to and around mini about health and what it means to be healthy, and that is what I wanna see more of because unfortunately so many of us, I know this wasn't a story you've shared earlier in an episode, and so many of my clients have said like, well, growing up my mom, I might've heard her talk about weight. And so that made me cognizant of it. Or, oh, we would weigh ourselves before and after vacation. Or just feeling like, oh, my value is in my weight, so I'm going to run to be skinny. I'm gonna do that elliptical machine for an hour to be skinny at the expense sometimes of, you know, losing your period, losing your sleep at night because we're hardly eating enough and our body's running on stress hormones, feeling anxious and awful in other ways. But too often people are still putting like skinny and weight loss, fat loss up here above all those other things. That's not what we want.

Adina:

Yeah. And, and we are seeing this nice shift on the internet too, where there are a lot of people talking about strength and getting strong, but again, it's not enough. And also I do think we've talked about this before, like being careful of the influencers that you get your content from.'cause I do think there are some people that are saying with their words, like, be strong, but they're still sending this underlying message of like, fat loss is the most important thing. And I will only talk about it once I feel really good in my body and once I feel really cut and lean and strong and it's just, yeah, it's like saying the thing, but how is it actually making you feel about yourself when you consume their content?

Diane:

Yes, exactly. Yeah. Skinny does not equal health. And lifting is not just for the boys. So I remember growing up and when I was in advanced pe, we didn't touch the weight room or go into the weight room. And I remember thinking that is for the wrestlers, the footballers, and just the guys, because I don't wanna get bulky and didn't think that it was for me. And there were definitely times too, I know we talked about this on past episodes where I thought I need restorative movement because I have been stressed. So what is restorative movement in my mind at the time? Yoga and walking. Yoga and walking. And we've done, didn't we do a restorative strength training episode?

Adina:

Yes we did. Um, yeah, it was something along the lines of is yoga as restorative as you think? I think was the title of the episode. Maybe

Diane:

Yeah, probably. I'll find it.

Adina:

Yeah, but today's a great example. I have had sheet gage sleep the last few weeks, as you have heard on this podcast. But, um, this week in particular, Ori has some teeth coming in and ooh, it's the saddest thing. Like, he's just so wimpy and sad all night. And if I go into the room like it's over, he just needs to be like crying and holding onto me and it's so sad. Um, last night I spent like an hour and a half on the couch because I was just like, I didn't want to go in there. I just like slept out here for a little bit and that was better. He stayed sleeping, he wasn't looking for me. It was good. Anyways, um, I've been feeling really run down and exhausted and grateful to have the sunshine here'cause that helps me a lot too. But I really wanted to get some movement in and I wasn't doing my program, my training as programmed. But today, last night, I got a little more sleep and today I opened up my training app. I opened up the program that all my club athletes are doing, and this was the workout I was supposed to do today, but I paired it down and I modified it, and I turned it into something really restorative. So the workout was squats and Turkish get ups. Those were the main strength lifts, and I dropped down one bell size for my squats. I dropped down four reps for my squats, but still hinging my hips, getting my feet to touch the floor, put force into the ground, getting those bells in the rack position, sitting deep into a squat, using my breath, getting my corn pelvic floor on board, and then going through a nice loaded Turkish getup, getting into and out of all these different positions with load over my head. I felt so much better after that workout. It wasn't about pushing the load, it wasn't about trying to move as fast as I can. It wasn't about trying to explode as fast as I can. It wasn't about like, oh, I'll go up a bell size and my Turkish get up and then be creaky in my neck and shoulders for the next day.'cause I pushed it too hard and I wasn't prepared for that load. It was about taking a load that was a little bit challenging, but comfortable and moving through space, getting my body into different positions, getting my hips to extend a little bit because I've been sitting on the couch'cause I've been tired. And just how much better I feel when I get nice deep breaths into my rib cage, down into my pelvic floor with load overhead, with load in the rack position, getting deep into my hips, putting force into the floor through every one of my toes. Like it's amazing how much better I feel in my body after a session like that and like how many people are missing out on the magic that is. Getting your body under load strength training, progressing those loads and adjusting those loads to what you need at that given time. God, I

Diane:

feel like I was there.

Adina:

Yeah, I just wanted you guys to really feel it in your body. If you've never felt it in your body,

Diane:

my toes spreading

Adina:

spread the toes.

Diane:

they push up through my feet. Yeah. Great. Great. I love that. For you, that's restorative. So modifying based on, on what you got and how you're feeling, and it really goes contrary to the advice that we hear from doctors who let us remind you are not fitness professionals who are like, you know, just restorative exercise. Just run and lose weight. That's like basically what they say. Have you seen the reel that's circulating and you waited a year for your doctor's appointment? And they're like, if you're stressed, don't be that. And if you're fat,

Adina:

dumb.

Diane:

that. And then they charge you for it and you're like, wait, what?

Adina:

I know y'all have heard me say this on the show before, but. I don't trust anyone without muscles.

Diane:

I don't trust doctors about muscles.

Adina:

I know. Maybe like if I needed a brain surgeon, I'd be like, okay, you have spent all your time just

Diane:

Big brain.

Adina:

perfecting brain surgery. I you didn't have extra time for muscles.

Diane:

Yeah. You, you're working this one.

Adina:

You can operate on my brain.

Diane:

It's good. Good to know that about you. Yeah. So don't just run, don't just waste your time on the elliptical. Um, I think you have an upcoming workshop for people who wanna get a taste of the fitness. Is that correct?

Adina:

Oh, I do. I do.

Diane:

Yeah. So

Adina:

have a lot of fun. I'm gonna teach you all about how to get strong in your pajamas from the comfort of your own home with whatever time you have available in a way that supports your hormones and your metabolic health and your pelvic health. Learn how to breathe, which we'll get into that one,

Diane:

I mean, how many of us didn't know that we had a pelvic floor, that we needed to worry about it before having babe base, like

Adina:

the big one right there. You just don't even learn that you have a pelvic floor.

Diane:

until it hurt him?

Adina:

Yeah. Like I have spoken to so many women who literally did not understand what a pelvic floor was until they like had a baby and had a prolapse.

Diane:

or if women are aware of it, they just think pelvic floor. Okay, kegels, that's what I gotta do.

Adina:

Yep. Just, just hold in your pee. Act like you're holding in your pee.

Diane:

Yeah. Spoiler alert. That's not what you gotta do for pelvic floor health. So yeah. So many things we didn't learn in gym class, but how cool would it be if girls learned how to be strong and the importance of building muscle for, for your health?

Adina:

He's the coolest.

Diane:

Like, uh, is it Dr. Steve Brule

Adina:

Who dat

Diane:

who has Sweet Berry Wine? Steve Brule. It's um, what is the actor's name? Oh my god. John C. Reilly. And he's got like this crazy hair and he is got crazy glasses and he is like, for your health's, for your health. H E L T H Health. Rules. Yeah. I thought maybe, you know, that's good. Anyway, that's, that's the fitness and our, our suggestion for a revamped gym class. Yeah. And I never thought about this until I started working with you, but, I never realized that. Didn't learn how to breathe correctly during training or maybe at all. Like especially when I'm stressed, I'm like, I think I've been holding my breath. What's that all about?

Adina:

How you breathe. Yeah. That's like l o l that we thought like, we didn't know you needed to learn how to breathe.

Diane:

body? Just do it.

Adina:

We do it. Um, yeah, it's just like shocking. The more I do this, how far our breathing patterns have gotten from where they were supposed to be in nature, like, It's, it can be really frustrating. I know a lot of the reaction I have from women who come into S D H H is like the first few weeks when I'm describing the breath pattern, they're just like, it not working like it, it my ribs in it not doing like,

Diane:

I think it took a live class when I was doing S D H H plus coaching for you to say Diane, like, let's see, moving into your ribs.'cause I'm like, I'm doing it.

Adina:

yeah, you feel like you're doing it. But that's the thing is like we breathe so many times every single day. So if we have been doing this like backwards, dysfunctional breathing pattern for like 20 years, times a day, those reps add up and it takes time to break down those patterns. So that's like my main piece of advice that I always give people coming into S D H H is just like, Have patience with yourself because this takes time and like I can't help but think about what a tool this would've been for me with like anxiety in high school and college or my postpartum pelvic floor stuff. And like even the constipation I dealt with in high school, college. Yeah, there was a huge nutrition piece, which we'll talk about that in a second when we talk about digestion, but also if you've heard us talk about the pelvic floor, the role in digestion there and the role in constipation, which we've definitely done episodes about that. So you can go back and look at some of our pelvic floor episodes, but man, like what my postpartum experiences would have been had I learned that I had a pelvic floor and how, what it do and how to breathe, I think like, man, that would've changed some stuff, but like it's just, it's taken me years of doing this stuff till. Correct my patterns. Like I used to really exhale with my back muscles and it's taken me so long to get out of that pattern. And we've talked on pelvic floor episodes about this a lot too, but something that was a huge issue for me to kind of correct those things is I used to just hold on way too tight. Like I think it was years of sucking in my stomach as when I was younger. And so self-conscious about that and correcting those patterns took forever.

Diane:

So many women suck in.

Adina:

I would love to tell every young girl in school, like, I don't have to teach you how to breathe, but just stop sucking in. Like that

Diane:

At least start there.

Adina:

difference. Um, and yeah, I've heard from clients, like I've had clients who have been in SS D H H, they did self-paced or plus coaching, and they've been in the membership for like two years and like two weeks ago on a call said to me like, I finally, it finally clicked. Like I finally figured out how to move my ribs with my inhales. just like, it's crazy.

Diane:

a long time to undo patterns or just, and also way of thinking about things. When you were talking about. Breath and anxiety and how amazing that tool would be. It made me think of tapping an e f t is something I didn't have on the outline, but I know it's something that is starting to show up in schools, in prisons, like tapping is for everyone, but tapping or emotional freedom technique is one of my favorite stress release modalities where you're like, literally you're tapping on yourself, but being able to, um, move while you're doing it. If you're, if you're someone who feels anxious and doesn't like to just sit down, something like that could have been so powerful for me when I was feeling so anxious and wound up in high school through college where it felt debilitating at times where p m s felt awful or like pretest anxiety. I know so many girls experience that. Um, just having more tools at our fingertips that we were just never taught for emotional coping. It's powerful.

Adina:

At your fingertips.

Diane:

At your fingertip is fine. So tapping. Yeah. I've actually been doing this more with one-on-one clients. So for some of you who don't know, I actually was talking to one of my clients, she's like, I didn't know that you do. This hasn't been in my feet as much, but it's going to be in an upcoming workshop. I've been doing one-on-one tapping sessions with my one-on-one clients, especially those who, they're doing all the things right in their routine. They, they're doing the workouts, they have a great foundation of nutrition and they have targeted supplements, but still not feeling well. Something's still missing. The stress has been really heightened, whether that's personal, they're caregiving, they have a lot on their plate at home. The world is stressful and something like tapping or some other way to help you emotionally release and. Build resilience to stress is so powerful. Um, one of them was telling me we hadn't seen each other in a while, and she's like, I've been doing tapping since the last time we met. And she said it really helps center herself. And so I'm so glad that again, you can have something at your fingertips. So we'll be working that into my upcoming workshop if you haven't tried it before. Wanna test it

Adina:

awesome.

Diane:

Yeah.

Adina:

Um, the last thing I wanna say on the whole like breath pelvic floor front, front is just like, yes, we did not learn any of this growing up and it seems like it's kind of seeping its way into the inter spheres now. Like I'm seeing a lot more people talking about pelvic health, which. We love, like so thankful to see more people bringing awareness to pelvic floor health. But I then also remember like, okay, I live in a bubble because I follow a lot of pelvic health experts who are, you know, mentors or I met through different continuing educations, things like that. And then I'll see like a random reel or a TikTok of a mom peeing in her pants. And then all the comments are just like people sharing that experience and me shouting like, oh no. Like, oh no, so many people still going through this. And also the thing too, there is like, there's a lot of people doing this, but a lot of people missing the mark on what training? What'd you say?

Diane:

you said. There are a lot of people doing this. What are they doing?

Adina:

A lot of people spreading more information about pelvic health, but just like missing the mark on what training with your pelvic floor in mind should look like

Diane:

So it sounds like they don't have training to be giving individualized advice about pelvic floor health. Hmm,

Adina:

no, not necessarily even some pelvic PTs who like went to school for this, you know? But like the thing I want you all to take away from this is that life does not happen on a mat. So if the pelvic PT that you're seeing is just doing manual exams and manual therapy and then giving you mat exercises, that's not gonna make you stop peeing in your pants when you're sprinting after your toddler or when you're jumping on a trampoline with your kid. Or it's not gonna help your constipation if it's related to your strength training. Like it needs to be integrated and. You need to be able to get athletic, athletic and jump and sprint and catch yourself falling off a curb and all that stuff. So like your training needs to incorporate your pelvic floor responding to impact of life. So it's like there's a couple phases to this, like, yeah, it'd be really cool if we learned about our pelvic floors growing up. It'd be really cool if we like understood how they worked and it'd be really cool if we learned how to train in a way that supports and incorporates them to meet the demands of our very challenging day-to-day life. You know,

Diane:

That would be cool.

Adina:

it'd be really cool. So

Diane:

episode on pelvic floor health. That was like a mini pelvic floor health episode. We're like, we're gonna be quick.

Adina:

I know I can't. I'm so ranty about the pelvic floor.

Diane:

Yeah, yeah. But yeah, if you don't know now you know you got a pelvic floor and you don't just need to be doing Kegels. In fact, that could make some things worse for of y'all. So

Adina:

And your pelvic floor includes your butt,

Diane:

Yes. Yes it is. So this is your sign

Adina:

your bee hole.

Diane:

Yeah. So let's talk about digestion. So this is a pillar, a foundation of health that is so often overlooked in the conventional space for sure. But even in the holistic one where maybe people are like, okay, got it, got it. I wanna, it's trending to think about my metabolism and I'm happy. And that does have a, that and digestion are so intertwined, but sometimes people are running to what's trending and they're skipping over things that are really important, like digestion that affect so many systems in our body. So, To back it up. What I believed as someone who grew up with an angry tummy, a bubbly, crumbly, tummy. Tummy, I used to think maybe you do too, that lactose intolerance is a life sentence. Oh, well I just can't have that. I can't

Adina:

have to have lactate milk or the lactate version of the ice cream, or take my lactate pills.

Diane:

Yeah. Or maybe you're like, oh, I, uh, I just have to have oat milk. And maybe you like that, but that's like, that can work for you for now. But do we really love it?

Adina:

Do you.

Diane:

do we, um, I also thought I just had to keep chy foods out, but this breaks my heart the dozens of times I've spoken to clients and they're like, I watched the feel good foods, or the foods that I could tolerate get smaller and smaller and smaller. And it's not because they're trying to lose weight to be smaller, but they feel like if they were to have foods outside of that, something's gonna happen. They stay there indefinitely. And that is never something I want for women experience. I want you to have a wide variety of foods that you digest and absorb. Another thing that I grew up leaving was just take antibiotics willy-nilly. Like growing up I would get strep throat, get ear infections, and even in college and, and in my first job I worked for plastic surgeons and I remember thinking that I had a sinus infection, but I wasn't sure. So I asked one of the doctors like, can I get a Z-pack? And that was one of the first times he, he someone was like, you really don't wanna be just adding those in, just kind of preemptively, or if you're not sure that you need them.'cause I thought they were just innocuous, just like the birth control pill. Like, yeah, just wipe, wipe out those suckers. I, I need antibiotics. Right?

Adina:

Wipe'em out.

Diane:

And that's part of health history of so many of my clients. He's taking antibiotics. It's like knowing there's a serial killer in your town. Wiping everyone out just to be sure. Sometimes they do have a place, but they are just so over-prescribed. Something else I believed was when I struggled with heartburn, acid reflux, that why I have too much stomach acid. I just, it's just so acidic in there. So I need something to keep that in check. And I took Prilosec forever and that is also part of so many of my client stories. And then, um, if I had issues with constipation, it was, well, I'll just take natural calm, I'll take natural calm. I maybe even recommended it earlier on before I really realized that there are other ways to deal with constipation and that it's not the greatest form of magnesium. Don't love it. But those are just, some things are top of mind, but some things that you may have been told around Gaul is Oh, that you

Adina:

Wait, can I just, I wanna pause there for one second'cause I feel like this will resonate with a

Diane:

Yeah, here I was, I was trying to like run through. You're like, this is gonna be an hour long epsa.

Adina:

Yeah. I

Diane:

Never. It's all right. Tell me what you're gonna tell me.

Adina:

I think a lot of people need to hear this. If you are constipated, taking a stimulant to give yourself diarrhea doesn't make you unconstipated.

Diane:

Yeah. Be it coffee

Adina:

I was just gonna say, so many people who think they're treating their constipation by like, chugging coffee and then having diarrhea.

Diane:

mm-hmm. Or some that are like, I just need to take my, um, my other stimulant, like Adderall or something to make me poop.

Adina:

Yeah.

Diane:

No, that's not

Adina:

a solution, not a root cause solution.

Diane:

No, ma'am. Other things that we were told and, oh, I've heard this so many times. Like I want to just like shake the practitioners that say this or say this to my clients is i b s is a big mystery. Like we just, we just don't know.

Adina:

It's just so irritable in there.

Diane:

know. It's irritable. We don't know why have we

Adina:

Also, we've done episodes on all of these, so go back and listen to our Our Heart episode, our I B S episode.

Diane:

Or I don't need gut health in other lives, which I like to point people to if they're like, well, my gut is Gucci. I don't have any problems there. But, um, some, some gut symptoms or signs of dysfunction, I should say, that fly under the radar is have you taken medications? Whether that's over the counter prescriptions that you do need for long-term. Um, taking those long-term, have you taken antibiotics? So these are things that I always ask in intakes with folks, because if you've taken them a few times or it's been part of your routine for a long time, that's a lot on your gut and on your body in general. Maybe you have itchy skin, eczema, rashes, hives. Sometimes we think, oh, acne and recurring acne. That may be a sign of gut need for gut support, but people might not realize that those other, um, situations can also be. Have root causes in the gut. Other things to think about too, if you're on the pill for a long time, your gut needs help. If you are undereating and chronically dieting, or even if you have seasonal allergies, some people are aware of this connection too. But if you have a lot of allergies beyond food stuff like environmental things, that's also a sign. The gut needs help.

Adina:

We did an episode about that too.

Diane:

We sure did. So some other things that we were told, you need more fiber, we just did an episode about this. So yeah, we'll link those in the show notes for you if you are new or want to explore those. But ma'am, I really wish that I knew early on not to take a lot of these things as just a bandaid or not to accept that, oh well, I'm just gonna be dairy, have to be dairy free forever. I've changed it. I've walked my clients through changing that, and I always get so excited when I get a text, like I now have moved on to milk. I've progressed on to milk without any sort of. Consequence, or I should say event happening after I have that. Other than that was good. More, please. That's what we want for you.

Adina:

I would've had a lot less baggies of Fiber one cereal than I towed it around.

Diane:

And your chalky calcium supplements. A K a Tums.

Adina:

Disgusting.

Diane:

Mm-hmm. Oh yes. So I think it's often overlooked and people might just jump to trying to take supplements for their hormones, but man, if you're blocked up, if you're constipated, what's happening to those hormones? They are just being recirculated, which we don't like. So I always have clients have some focus on digestion in their gut health, even if they might not think that they have gut issues. So we'll be talking about that in my workshop. Of course. Do you see, I just had to take off my sweater because one

Adina:

up talking about gut health, and she's still wearing those earmuff headphones.

Diane:

Yeah, you're gonna have to send me a link for those headphones.

Adina:

good. There's a cooling gel in here and they're just, I could wear them for hours. Diane.

Diane:

Do it, Ben. But how cute is this Thrifted sweater? Like, it's so swift. But I was trying to wear G Y S T colors today. It was this, or I had a thrifted little like vintage dress that says hot tomato on it. It's just tomatoes because it's tomato season here. Love it. I've been doing tomato cheddar. That is something I've been eating tomato cheddar on sourdough toast with

Adina:

this is like you're some staple. You talk about it every summer until your mouth hurts.

Diane:

It really is. And I've gotten some clients onto it too, and they're like, oh, it's so good.

Adina:

delish.

Diane:

It is. Yes. Well, my goodness, look at us. We're like a little over an hour. Um, so that's, those are some things we wish we learned, but, um, if you're having fun here, we have something else for you as we get into the fall semester. Let's all start fall energized, strong with easy peasy bms and periods. Both of those, please. Easy peasy. Lemon squeezy. If you're liking GS G Y S T, we know that you're gonna love our upcoming week long. Yes, week long workshops. Um, we never do this, but we wanna go into fall feeling good. As we should.

Adina:

we should.

Diane:

As we should. So, Edina and I have been working on things behind the scenes. This is like mid-August when we are recording this, but by the time this airs, I think we'll have a sign up or something. So, you know the drill, like if you went to undergrad, like you gotta sign up for your classes, choose your classes.

Adina:

registration's opening up.

Diane:

That's right. And what we are bringing you are the health. And can we, can I call your workshop like the gym class that we deserved growing up?

Adina:

It's not exactly how I'm marketing it, but Sure.

Diane:

not gym class, but for the sake of this episode and back to school,

Adina:

to school

Diane:

you gotta sign up for classes. We are putting together these week long workshops for you, and it is the edutainment that we crave and the health and fitness education that we all deserve growing up.

Adina:

Yeah, it's gonna be a blast. You're gonna get on live with us three times. times. Well me, it'll be two because my assistant coach Veronica, is gonna take you through a fun workout for one of the other days.'cause I want you to get a chance to meet her and get coached up by her too. But it is gonna be all kinds of fun. It's gonna be everything you wish you learned about how to move and nourish that beautiful body of yours.

Diane:

Yes, we love to hear it. And I'm doing a three-part workshop on trading Rude P M Ss soul metabolism for abundant energy, easier digestion and periods of course. So there will be a community element and live calls and fun bonuses. So it's a great way to get into community and to meet together live. So be there or be Square. Mine is starting on September 7th. We'll put all the details for you in the show notes. So save the dates and if the the signup is there, you can go ahead and snag your spot. I'm so excited for this. We're gonna talk about food Building a nourishing plate. We're gonna talk about how to tap out the feels so you can release physical constipation and emotional constipation this fall.

Adina:

you that to Esia fingertips. Surprise. You haven't used that more often. It's very cute.

Diane:

Well, sometimes I don't always have a visual element. I'm so glad we have video

Adina:

Yeah. Lovely.

Diane:

me by Stanley.

Adina:

Yes, and in my workshop, we are gonna be learning how to gain energy and get strong in your pajamas from the comfort of your own home with whatever time you have available. So you are gonna learn how to breathe. You're gonna learn that you have a pelvic floor and what it do, and how to be aware of it in your training in a way that is supportive of the whole dang system. We are gonna learn how to get strong holistically in a way that supports your cycle health, not like dumb Instagram, swipe graphics for cycle sinking like we're talking. Actually understanding how to listen to your body and how to gain an en energy and get strong throughout your cycle. We're gonna learn all of the major movement patterns that you need, and you're gonna get coached up on how to do them well. We'll be on with you live. There will be community, there will be celebration of our beautiful bodies, and we're gonna learn how to do the whole thing. We're gonna learn how to squat, push, pull, hinge, carry, understand our breath, learn how to breathe properly, understand our pelvic floor, and just get,

Diane:

I think you said that you must be

Adina:

I'm really tired, but we're gonna get really frigging strong. Even if you're sleep deprived, you can be really frigging

Diane:

I was like, wait, I think she said something about pelvic floor and you're like At pelvic

Adina:

Well learn how to unc unclench your bee hole.

Diane:

Yeah. T L D R learn how to clin un Oh. Learn how to un unclench it. I think we know how to clench'em all

Adina:

we all do.

Diane:

Yeah. So we'll put details in the show notes. We, we have these week long experiences for you. We're so excited. I don't know that we're doing this again because holidays are gonna be coming up. Lots of stuff happened in this fall. So sign up for both of these workshops through our show notes, and I'm sure we're gonna be talking about it and teasing some things for what's to come in our Instagrams.

Adina:

Yeah. Oh, one other thing I just wanna say is if you can't make the live calls, like between the two workshop, it's gonna be six live calls, which we know is a lot, but it's gonna be so much fun. Don't be scared if you can't make the live calls, like we're recording

Diane:

don't be square.

Adina:

Yeah. Be there or be weak and sick. Okay.

Diane:

Yeah, there will be replays. We know everyone's on different time zones, right? So we would love for you to be there live, but we understand. So all the details in the show notes. In the meantime, UNC Unclenched and wipe your chopstick off. Drink your water.

Adina:

And, uh,

Diane:

And go to bed

Adina:

Oh my God. I'm going to bed. Love you guys. Bye.