[00:12] Speaker A: Hey, everyone. This is Jamie on the Keepam Healthy podcast. Happy Holidays is that time of year. Year. And I've had some followers of mine who I dore reach out and ask Jamie, how can we stay healthy for the holidays? And so I would love to shed light on that. And today I introduced my husband Matt, who is a CrossFit fanatic father to five of my children, has been a partner in my life for over 15 years. Amateur farmer, one of the biggest GoGetters that I know. He has no fear when it comes to his ideas and his creativity and his self, knowing that whatever he puts his mind to, he can do it. And this man has never led me astray. So I can't wait to bring him to this world of my podcast to shed light on health and family life and fitness. So today, specifically with health and the holidays, we're going to be talking about just navigating some of the social pressures, some of the family pressures, food, as, love, the emotions, the emotions that come in, that tie in with overeating and over drinking and how your mindset is a huge influencer when it comes to making your choices and mapping out whether you're going to have a zombie day the next day or if you're going to have the day in the life of a Disney princess. As you will hear from me in this next segment. So, without further ado, let's meet Matt. Here we go. I have Matt with me. Matt, hello.
[02:02] Speaker B: Hey, what's up? It is really early.
[02:05] Speaker A: It's very early, but that's how we roll. Or how I roll. I force you to roll. 05:00 A.m.. But you're surviving. We got this. So here we are. I'm going to start this off a little different. I think it would be fun to do a rapid fire question for Matt. And he hasn't heard these questions yet, so I've never done this before, so maybe this is something I do from here on out. Or maybe never again. We will find out. So, Matt, are you ready for this?
[02:34] Speaker B: Yeah, we can go wrong.
[02:35] Speaker A: Let's do it. Okay, we'll start out a little easy. Okay. So rabbit fire means like, don't think too long. What childish things do you still enjoy? Pick one. Just pick one. Childish. Yes. Do you still enjoy candy? Wrong answer. No. I have other ideas for you, but that's my life. Okay, what did you first think of me?
[02:57] Speaker B: Hot.
[02:58] Speaker A: Sexy, nice. Okay, what are the three least likely words someone would use to describe you? Do you need help? Because I can throw them in real quick.
[03:13] Speaker B: Give me starter words.
[03:15] Speaker A: Chill.
[03:18] Speaker B: Depends what day and time you catch me on. Okay. Chill, soft and let's go. Jolly.
[03:29] Speaker A: Okay. Yeah, that's good, that's good. Okay, name a four letter word that starts with a B. Bugs with an S. Okay, name one thing that you regret spending money on.
[03:40] Speaker B: Oh, that little ****** duck boat that I bought off the side of the road that sunk the first time you rode it?
[03:47] Speaker A: We got stranded. It's terrible. My life was probably yeah, I'm spread.
[03:53] Speaker B: The photo that quick. That was definitely my dumbest part.
[03:56] Speaker A: That gave me fuel for my next couple of purchases because I couldn't feel bad when you just kind of threw.
[04:01] Speaker B: Money away, how much I spent.
[04:06] Speaker A: All right, next one. What movie do you enjoy quoting? You were just quoting the movie last night.
[04:10] Speaker B: Yeah. Let's see. It could be dumb and dumber. Probably dumb. DMER that's a good one.
[04:14] Speaker A: What's your favorite quote from Dumb and Dumber?
[04:17] Speaker B: So you're telling me there's a chance for now. How about when he's riding a little moped, and he's like, just when I thought you can do anything dumber, pull something like this and totally redeem yourself.
[04:34] Speaker A: Okay.
[04:35] Speaker B: I just do quotes on the spot if I am.
[04:38] Speaker A: Okay, if you could be transformed to an animal, which one would you choose?
[04:43] Speaker B: Wolf.
[04:43] Speaker A: Wolf?
[04:44] Speaker B: Yeah. Wolf.
[04:45] Speaker A: Okay. What is the funniest thing ever witnessed on a work zoom call?
[04:49] Speaker B: Work zoom call? Someone, like, full on singing jamming out. They thought they were off camera and off mic, and they were just letting it rip.
[05:01] Speaker A: Nice. Okay, what account? Next month? Yeah, that's perfect. Next. Then we're going to go a little holiday. We have a couple of questions of holidays. What's your favorite holiday?
[05:09] Speaker B: Thanksgiving. What's your least favorite, least favorite Valentine's Day?
[05:15] Speaker A: What's your favorite Christmas? Carol.
[05:17] Speaker B: The Grinch has some good songs in that movie.
[05:19] Speaker A: Okay, last question before we move on. What's the worst present you ever received?
[05:23] Speaker B: I had an aunt grown up that would give us pajamas, and she always thought we were, like, three or four or ten years younger than we actually were. I remember one year for sure, I was probably, like, 15, and she gave me pajamas that were like a pajama set, because you don't even wear pajamas when you're 15. But she gave me a set of pajamas that were made for, like, a six year old.
[05:50] Speaker A: Oh, man, I love to see that. I love your face when you open it up. You wear your emotions so clearly. But that's funny.
[06:00] Speaker B: But it was just funny.
[06:04] Speaker A: I just feel like that's, like, part of the course of Christmas, right? You have somebody that's going to give you something a little wonky. Okay, so that was fun. That was fun.
[06:15] Speaker B: And later in the day, I could go more ready?
[06:19] Speaker A: Give us some more juice than that. That's okay. I got a roll of what I can get here. Okay. So I want to just give a quick insight as to why I chose not for this episode in particular and keeping healthy during the holidays. And specifically, we're talking about mindsets, and we're talking about over drinking and overeating. And I chose not because I feel like we have a different we have a good balance of mindset when it comes to our health. Neither of us are wrong, neither of us are fully right in our mindsets. But I just think it'd be nice to hear from a different side of things. Matt in particular is actually super educated on health and fitness, and he geeks out kind of the same way I do. It's just a little different in what the genre looks like. But that being said, I just think that I am grateful to have his mindset, and I want to dive in and give you guys an inside look at how I approach the holidays when it comes to enjoying. But also keeping that balance so that I don't feel like **** for three days after my holiday parties or feeling like I'm in a slide of bad habits. And then that too. So, Matt, I'm going to kind of set you up because obviously I have lived with you and been a part of your life for over 15 years. So the normal flow of what I tend to as the wife get angry about is that normally it should be like now that we're in our 30s, there should be a cut off time of when we end scene of the drinking. Because you know that once you go past a certain limit, we're going to go downhill. And then it winds up being the next day that I'm taking care of the five kids and the farm and all the things by myself. We hold little grudges. Listen, on PTSD, I haven't forgotten. Obviously.
[08:09] Speaker B: It'S hard to say no when the party's going.
[08:12] Speaker A: I know. And we have some strong personalities in our families, right? And when we get together, the energy just kind of explodes, which is beautiful. And I'm like so grateful. Like I said, like, when we're in your twenty s and you're all wrapped up and having a good time and everyone's like passing shots around and staying up and out until 02:00 a.m., we can bounce back, but now we can't. And also we don't have the luxury to just chill and recover from a hangover. So you tell me how you would handle this as a 30 year old self. Well, actually, no, we'll start with your 20 year old self and then we'll go to your mid 30 self. Won't give too much of your age. Okay, so your 20 year old self is out. It's that night before Thanksgiving, which is actually today. It's the night for Thanksgiving and we're all out and you're excited and you're feeling that good buzz energy that everyone is just like dancing and singing and it's like 10:00, and your brotherinlaw gets around to shots and in particular gets a round of shots of tequila. Like you're literally your worst enemy. 20 year old self would say 20.
[09:21] Speaker B: Year old self would say, guys, I'm only 20, I can't drink yet.
[09:24] Speaker A: Oh, sorry, that was a test, right? Okay, 21. 22 year old self.
[09:37] Speaker B: Matt would say, yeah, wouldn't even think twice about it. Would just go for it.
[09:42] Speaker A: And it like fish pump in the air. Right?
[09:45] Speaker B: Yeah. Well, when you're like a young guy or even girl in your twenty s I mean, I guess you can drink all night long and then still wake up at 07:00 a.m. And feel great the next morning. Definitely can't. Well, my body can't do that now, right?
[10:02] Speaker A: Okay, so let's touch with 30 year old Matt. Now. Here we are, and here's that infamous brotherinlaw with the tequila shots. What's your response, Matt?
[10:15] Speaker B: As I see it, brewing him at the bar or at the house, like pouring them, that's where I would start to sneak into the background, I think, so I wouldn't even have to say no. I don't like doing shots anyway. Right now in my life, I would rather enjoy my beer or wine or drink, but then the shots, like the next day just crushed me.
[10:45] Speaker A: First.
[10:45] Speaker B: I would try to sneak into the background.
[10:48] Speaker A: So why would you do that, Matt? Why are you sneaking away? You can't handle the heat.
[10:52] Speaker B: I can handle the heat.
[10:53] Speaker A: Can you?
[10:54] Speaker B: Yeah, of course. What do you mean, like taking a drink?
[10:58] Speaker A: No, not that. Boundaries.
[11:01] Speaker B: The heat of the boundaries. Yeah. If I didn't sneak into the background and it was in my face, I would just say no. I think I'm at the age where I can just say no. Maybe it's harder when you're younger with, like, peer pressure stuff because you want to show that you can, like, hang with the boys. I guess even today if that happens. Tomorrow night, if we go out with when we're going out with some family the night before Thanksgiving, if we go to the bar. Not the name with buying shots anymore, but if they did, probably still a little piece. You want to do it because you're in the moment, and then you want to have fun, but then you got to think, all right. The next day, I don't have the luxury of sleeping in because I'm the one that likes to get up early with the kids and cook breakfast and get all that ready. We have a lot going on in the house, and I want to get up and I want to go do my workout in the morning. We got to feed the animals that we got around here. Animals, including kids and like, farm animals. So I want to feel good the next day. So I just I would say no. I want to do it. And then, like, if he hand it to me, maybe I would, like, bust my chops that I don't I would give it back to him and be like, come on, man, I thought you could do too. Give him one of mine.
[12:22] Speaker A: There you go. Yeah.
[12:26] Speaker B: You got to realize that you got stuff going on, like the next day that you want to feel good, whether that's drinking or overeating, too. You want to be able to feel good the next day because you have things that you want to do.
[12:38] Speaker A: Right. You kind of outweigh that moment versus a moment of 10 seconds versus the next three days, literally, of recovery. I feel like it can be hard.
[12:49] Speaker B: Because it is fun in the moment.
[12:50] Speaker A: Absolutely. But there's ways to have fun without poisoning yourself to a level of, like, you know, that you can't function for the next three days. Right? I mean, there's something to be said about that. No, I love that. I think the peer pressure and whatnot I think women actually, I feel like we have a better vibe on that, where we're kind of like, no, you do. You like, I get it. I don't feel as much as that pressure, whereas I feel like when the guys that energy and that camaraderie of like, let's go, let's go, let's go. But I've been proud of you very much recently, Matt. You stuck to your boundaries, and I know it's hard for you because you don't like saying no. You don't even like being the first one to leave, which that's a whole nother story. You want to be part of it, what's going on? And then I love how you talked about eating, because that's going to segue into this next portion for us.
[13:34] Speaker B: Yeah.
[13:35] Speaker C: And I think as we've gotten older, for me, it's not even as much about the drinking anymore because I can mix in a drink and the water, and then I know how to pace myself throughout the night to self a good time and wake up okay the next day. But the eating part, especially around the holidays, is tough, especially for me because I love I love all the Italian comfort foods bread, pasta, dessert, whether that's, like, cookies or cheesecake. And so stopping myself from going after that second piece of dessert, like piece of pie or cheesecake, that's even tougher than stopping myself from going after that extra drink at night. But it's the same reasons, the same mentality, because I don't want to feel heavy the next day. I want to be like, oh, ****, I had two pieces of cheesecake. Now I just ruined everything I did this morning with my exercise and my workout, eating good in the beginning of the day and then just ruining it at the end because I just wanted that 1 minute of that extra piece of cheesecake. But it's good, and it's hard.
[14:46] Speaker A: That's what I like to call emotional eating, and not emotional, in a sense, like, you're sad, and you need to take down a plane of ice cream. It's you're excited. You're excited, and you're in your family dynamic, and you see all the good food, and you're like, again, you're in that, like, it's go time. It's time to indulge and enjoy. But again, there's just a balance and that mindset of being like, again, I'm not that 20 year old that can just eat anything and flushes through me. I'm not anymore. But it's one of those things where food is love in many families. So when I talk about emotional eating and you get brought back into that family dynamic I mean, when I walk into my mother's house, I become almost like that teenage version of myself again, where I am a little like the ****** note all sister. And we all sit on the couch as my mother is running frantic around the kitchen, trying to get everything done. And there is something to be said about that being pulled back into this old vibe that you knew when you lived in that house with your family and were growing up. And a lot of that comes down to emotion, too. I mean, when I was a teenager, when my mom made those special treats and those pies or the bacon dips and whatever else it was, you're like, that was joy. That was love. And there's nothing wrong with that. I think also you can but the great news is about that emotion is that when you're like, oh, gosh, I know I shouldn't go for that second piece, or whatever, you can say to yourself, you know what I'm feeling. I'm not really hungry. But what I'm feeling is a need to keep engaging in love. And so there are other ways to do that, taking that moment and say instead of grabbing that second piece, being like, you know what? I'm gonna go hug my mom and be like, this was wonderful and so fulfilling for me right now to be with you all and to just celebrate and connect. Or you can go sit with your grandparents that is just sitting there chilling after dinner and go snuggle up to them and ask them what's going on or tell them what's going on in your in your life. I think that we can fill those emotions with other actions. So that would be definitely an emotional eating hack that I would recommend. And again, it just means taking that pause and just acknowledging that you are full in regards to the stomach, but maybe you're not full emotionally. And to go fill that need in that moment in a different way.
[17:22] Speaker C: Yeah, that was good. Definitely not full emotionally. Just kidding.
[17:24] Speaker A: You're full emotionally. I'll tell you what kind of emotions but you're full. We got that.
[17:29] Speaker C: Yeah, but so going back to something you were talking about a minute ago around the Motivators on making the decision if you want to have your vision of, like, yourself the next morning as a zombie or waking up, would you say, yes, Snow White or one of the other princesses?
[17:50] Speaker A: Disney princess.
[17:51] Speaker C: Yeah. So one of the dudes that we listen to his podcast, forget his first name, but he remembers his last name, he talks a lot about Dopamine, which is like the Motivator chemical in our bodies that we produce. And there was this recent study, and he's a neuroscientist, so he's not just like, a guy that talks about this stuff randomly. Jamie, you could put the podcast link in the description here, but he's like a neuroscientist, super smart guy. He talks about dopamine a lot and how to use it. And he just did this recent study where he knows people that were part of the study, and they talked about how to motivate yourself to reach a goal. So whether that's something in work, like you're going after a new job or promotion, you're starting a business, you're trying to, like, flex your creativity on a project or a home project, or like, working out die changes, working out something like a lot of people can relate to. There's typically a lot of, like, fitness goals, especially at the start of the new year. People want to get back into shape, but we always hear a lot about positive selftalk and, like, visualizing the finish line. So people will try to visualize themselves, like, crossing the finish line at the marathon, and that's what they want to use to motivate them. It's actually not the best way to motivate yourself. Thinking of the negative impacts is a far better motivator by, like, a factor of ten or 100, whatever the stat was. Thinking about the negative impacts of not reaching that goal is a better motivator. So if you want to get started, he says, visualize yourself crossing the finish line of the marathon. But as you want to keep with those goals, you have to visualize the negative outcomes. Like not being able to pop out of bed with energy the next morning, skipping your workout and your CrossFit buddies texting you and giving you **** because you didn't come to work out the next morning. Whatever those negative outcomes are, if you think of those, it's a far better motivator than thinking of the positive outcomes. So when you're thinking about, hey, should I have this extra delicious slice of cheesecake? Even though I'm full about the negative things around that, like, I'm going to be feeling heavy the next day, going to feel like it took all my energy out the next morning, I might miss that workout. I know I'm going to feel bad about myself because I didn't need that extra piece of cheesecake or I didn't need to go after that extra beer or two or drink or two that night. You'll have that kind of, like, self guilt. There are better things to visualize than the positive outcomes.
[20:39] Speaker A: Awesome. I will definitely post the link to that podcast episode so that you can listen in and get that information. I think I really want to do some you know me. I love that. Action. Action. We want action. And I want to give you guys just some hacks that I do to maintain being healthy in the holidays and not over drinking, overeating overstressing. So the first couple of things I want to talk about is, number one, there are so many people that say to me, I didn't eat all day so that I could have this meal tonight. Not your best route. You need to maintain a normal eating flow. You're going to wind up overeating because you're starving yourself. Please do not starve yourself. What I actually recommend is that pre party is that you eat plenty of protein and vegetables during the day, or nuts and things that are actually filling so that you don't show up starving and just engorge. And then, or let's just say you had a stressful day, you're doing too many things and you did not eat because of X, Y and Z. So then when you get to the party, the first thing you're going to do, because that technically could be called fasting, the first thing you do to break your fast is to eat protein or vegetables. So go to that veggie tray or grab some of that rolled up pepperoni, turkey, chicken, whatever is out. You can even do the nuts and the bean dip even would be an OK solution. But fill yourself with the good stuff first so that when it is time for dinner and dessert, you're not engorging because you're starving. And then also the thing is, the protein will make you feel full and the veggies also make you feel full. And the really cool thing about veggies, I'm going to geek out for a second, is that the veggies, when they are digesting in your stomach, actually create this mesh of resistance. For if you decide to have a couple of cookies and maybe the pretzel and the cheesecake, you'll have a slower hit of that sugar rush. And even for the alcohol, you'll have a slower hit, it won't be so intense and so destructive. So my advice there is that please, during the day, eat. And if you are going to eat, eat proteins. That's the meats, the beans, or eat the vegetables that are at the party or in your house. And the other thing is hydrate, hydrate, hydrate. I am the biggest person that has trouble with keeping up my hydration because we're so busy. And then hours go by and once you hit the dehydration mode, like you're too far gone. And then you don't feel well. But the hydration again will also help you feel good. But then it helps with that, with absorbing your food and the alcohol and all that. So hydrate, eat, and then keep moving, you know, during the day, so you know you're having a party and go for a walk. Before you go to the party, get your mindset in check and don't over exercise because you're going to be eating like stay the path, stay your consistency of what you're doing with your exercise. And don't say, oh, I you know, I did an extra cardio so I can treat myself to that extra cookie, or I had that extra cookie. So now tomorrow I need to kill myself on the treadmill. Please don't do that. There should be no guilt or shame if you decide to go above and beyond an overeat or over drink. Like, forgive yourself first and then just get back on your normal routine. Don't try to overdo. You're going to wind up burning yourself out and then adding more shame, more guilt, more disappointment. So that would be the third thing. So again, hydrate, eat proteins and veggies. Forgive yourself. Maintain that consistent movement routine or workout routine, whatever that means for you. And what we had talked about over with the drinking, as is learning to say no and flexing that muscle when you know your boundary has been hit and you're done, and whatever that looks like you're done in your eating or you're done in your drinking or you're done, you're socializing, it's time to go home. Learn to say no to the over extending of whatever that means and to find grace in that. You have boundaries and your body is going to have a different threshold than the people you surround yourself with. And there's nothing wrong with that on either end. So Matt, what would you do? What would be your advice or your hacks to kind of counteract and balance out that mindset of when you walk in that door and you are all revved up and you're wanting to keep up with everybody and everything. But you know, now that you have different boundaries, you're in different stages of life and that you have a different threshold from other people in the room. So what would be your hacks? And now that we just kind of had this conversation, yeah, I think you.
[25:43] Speaker C: Got to go in with a little bit of a plan too. So I know after a certain time, a night, I know I'm going to switch to, like, water, right? So I might mix in water in between beer, wine, or whatever we're drinking that night in between drinks. But I know after, let's say like 09:00, I'm not having a drink no matter what, I'll switch to water. So you already have a little bit of a plan I think helps. And for the food, I mean, same thing. If you overdoll a little bit, whatever, no big deal. But I think just be like mindful eating, not just like unconscious eating. Keep putting one thing in your mouth one after another. Try to avoid that. Just be mindful. And then the stuff we talked about before, like, just think about what do you want to do the next day? What are the negative outcomes if but you know, if all fails, not the end of the world. You might feel ******, but you'll be fine.
[26:35] Speaker A: Famous line, you'll be fine. I'm fine. It's fine, everything's fine. No, thank you. Matt, I think this is some good insight. I think that it's not easy in the moment. It's so easy to stand here and tell you what to do and even to make that plan and at the end all be all mindset is huge mindfulness in your actions at the holiday parties are huge. Pausing and enjoying what's happening around you and enjoying the love that's being sent through food and through embraces and through conversation. I think keeping that in your mindset is really powerful and just have the grace and that you are not going to ruin everything you built over one inconsistent night of your lifestyle. The negative lifestyle changes happen when it becomes a habit. So when you're feeling bad the next day and you say yourself okay so today I'm just going to make better choices. But you know I took that moment last night, I enjoyed it with my people and find the good in that so that you can move on and stay consistent with whatever lifestyle you have instilled up until that point. Holidays are meant to connect, love, spend time, sometimes fight and sometimes laugh at family dynamics. And so if there's anything to take away from this conversation is that staying healthy is majority of selflove selfknowing and focusing on connecting and enjoying the people that you are spending time with. Yeah well said that. I want to I want to thank Matt for coming on and you'll be hearing more from him. I kind of will just piece him in and out as needed. So more to come from Matt and me and thank you for listening. Happy holidays. It's the holiday season, let's have fun. And as always like I say you do, you stay well and keep them healthy.
