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Find Food Freedom with Sam Cutler - E5
110 Plays1 year ago
Often we are so focused on surface-level problems like weight gain, bloating and bad skin, that we miss out on addressing the real, underlying health issues. Underlying issues like stress, irregular sleep, bad digestion, and a lack of movement and mindfulness. In this episode, we look at throwing out the fad diets, restrictive eating patterns, unhelpful bedtime routines and anything that doesn't serve a fulfilling, balanced lifestyle. You'll hear all about a holistic approach to health that goes beyond surface-level metrics like weight and skin care, focusing on the importance of nutrition, mindfulness, and self-exploration in achieving true food freedom and vibrant living.
Sam Cutler is the founder of Mindful, a transformative health coaching app that empowers women across more than 30 countries to embrace a life of food freedom and vibrant well-being. With a journey marked by personal challenges and triumphs, Sam's expertise spans the domains of nutrition, fitness, sleep, and mindfulness, as she guides individuals towards a more balanced and fulfilling existence. Her influence extends beyond the digital sphere, as she fosters thriving communities through initiatives like in-person walks and women founders group events, creating spaces for connection and growth. Sam's sharing continues to encourage a shift from surface-level health metrics to a deeper understanding of true well-being.
“Can we make a positive impact with the time that we have here on this planet? Can I do that and can I help other people do the same?” - Sam Cutler
In this episode you will learn:
- The need to address underlying health issues and prioritize internal well-being, rather than focusing solely on surface-level metrics like weight and skincare.
- The importance of magnesium for managing stress, aiding sleep, and supporting digestion, with recommendations for everyday supplements and specialized products.
- Sam's detailed bedtime routine focused on winding down, incorporating relaxation techniques, magnesium baths, and creating an optimal sleep environment.
- The significance of incorporating moments of stillness, energy management, and gratitude throughout the day to maintain balance and well-being.
- The value of social connectivity and community, both in-person and virtual, for supporting mental health and personal growth.
- Practical tips for simplifying nutrition, promoting food freedom, and empowering individuals to make dietary choices that work best for their unique needs and experiences.
Resources
- Connect with Sam on Instagram: https://www.instagram.com/thefitfatale
- Join the Mindfull community: https://www.mindfull.so/
- Shop all the products Sam mentions in this episode: https://alively.com/products/samcutler
This podcast was produced by the team at Zapods Podcast Agency:
https://www.zapods.com
Find the products, practices, and routines discussed on the Alively website:
https://alively.com/
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Transcript
Introduction to Global Health Crisis
00:00:00
Speaker
We have an epidemic of people that just feel like crap all the time globally right now, but especially in North America. And what is really interesting to see is exactly what you said. And your people don't know what it feels like to feel good. And I was one of those people. I was exactly in that place. I was trying to solve a problem and I didn't really know what I was trying to solve. And I think that's what so many Americans and so many people are trying to do right now without understanding what the actual issue is that they need to address.
Introducing the Podcast and Guest Sam Cutler
00:00:30
Speaker
This is the Home of Health Spam Podcast, where we profile health and wellness role models, sharing their stories and the tools, practices, and routines they use to live a lively life.
00:00:43
Speaker
Sam Cutler, the fit fatale. It is so good to have you today. Thank you for joining us. Thank you for having me, Andrew and Taylor. This is awesome. I think it will be a lively conversation for sure. You are ah not only a role model in kind of your own journey and and what you do, but you also go out of your way and professionally help others with their own health journey. You weren't always a role model, right? You weren't always where
Influence of Role Models in Health
00:01:11
Speaker
you are today. Can you say a little bit about how you got to where you are and and your motivations?
00:01:17
Speaker
Yeah, it's interesting you say that. I always say that everyone, when we talk about the word influencer right at the, at its core, it's influencing somebody in sometimes a negative, but hopefully in a positive way, whether that's about a product or anything. So it kind of ties back into that. Cause I think everyone's an influencer in their own way, no matter what it is, whether it's within their office, whether it's within their home, no matter what that looks like.
00:01:42
Speaker
And so when you say role model, it's interesting because I think everybody is, to some degree, it's just a question of what that magnitude is and how many people they're impacting. And some people don't necessarily have the goal of impacting such a wide audience and community. um It's something I love to do. And when I get down to the why, it really is like how many people can we actually impact with that? But I think everyone's kind of a role model in a way, whether it's just in a smaller setting.
00:02:12
Speaker
that's That's a fair point. yeah And as you said, I mean, you could be a negative role model too. right There's certain people in my life I hold up and like i I definitely don't want to go down that path. Absolutely. I mean, it's it's oftentimes, you know, you see people on social media and trolls that are, you know, they don't necessarily have a powerful voice, but they're one person making some type of impact and then other people see, oh, well, other people are trolling on this or making these comments and I can kind of piggyback on it. So I guess back to your question in my mindset, it is can we make a positive impact at the time that we have here on this planet? Can I do that? And can I help other people do the same?
00:02:47
Speaker
So if I feel better in my day-to-day, I'm trying to help other people do that. And then does that have a ripple effect? Does it have to stop with that one person? Or are they now happier and healthier in their home? Are they now nicer to their Starbucks barista? Are they now you know ah more productive at work? And that makes an impact in the product they're building. So it really doesn't stop with the one person. And it's also you need to remove yourself from the numbers when we're talking with social as well. It's really easy to connect with those giant numbers and not always connect down to the person. So I think with true being a true role model, you also have to get like nitty gritty with the individual people as well to really make that lasting impact with them. And I think that's what coaches do. I think that's what a lot of people in the health space really try to do. And that's what you you guys are doing as well. Even as you speak to individual guests, it's it's really cool to see.
00:03:39
Speaker
Yeah, thank you. Yeah, I wanna go back. you know Taylor has had her own health journey. I obviously have had my own health journey. And when you're in it, you talked about feeling better, being healthier. When you're in it, you might not know there is a healthier or better. You you may think, hey, this is just what normal is.
00:03:59
Speaker
And then you have some kind of awakening. Sometimes it's a terrible injury. Sometimes you hit some critical low point.
Sam's Personal Health Journey
00:04:05
Speaker
Was there some kind of inflection point in your life that you changed you know what you ate, how you thought about food, your mindset around food?
00:04:12
Speaker
Mm hmm. I think you hit the nail on the head because we have an epidemic of people that just feel like crap all the time in like globally right now, but especially in North America. And what is really interesting to see is exactly what you said. Andrew, people don't know what it feels like to feel good. And I was one of those people. I was exactly in that place. And what's interesting and I'll speak particularly to I'd say, you know, mass media around women's health as well.
00:04:42
Speaker
There's this connotation that Like weight has forever been this number that we rely on and has it forever been this metric that we look to in our health. And I think a lot of women and myself included when I was starting, we look to weight as a solution for problems that are not weight related. And what I mean by that is, oh, my skin is bad. I i need to lose weight. I need to get healthy, right? That's a solution. And that's just kind of this one thing I can reach for. Or I feel really low energy. I need to lose weight. I'll feel better. and losing weight or gaining weight, whether it's muscle, like all of that is really subjective to the way that you're bo your body's composition, the way that your body operates every day, what you individually need, your lifestyle. But we look to this metric as a single source of truth, which it's not at all. And so what's interesting for me is I kind of went through that journey thinking, okay, I need to lose weight or I need to go on these diets, right? To try to heal issues that were not necessarily related to anything that those would have solved.
00:05:45
Speaker
And so it's when we break it down into what's actually going on. Do you really know the way that you feel? Do you understand what? feeling good feels like? Do you understand what the core problems are that you are trying to solve or the way that you want to feel? And so in my case, I was dealing with tons of chronic health issues. I had severe adult acne. I had chronic inflammation and bloating. um You know, if you look at old photos, like I couldn't get my skin or hair, like my hair or nails to grow. um I just really had everything kind of under the book, but the underlying thing was feeling like crap every day.
00:06:21
Speaker
not being productive at work, having mood swings, you know, just really letting it affect my relationships and all the things around me and the way that I showed up. And it took, it was a very gradual process for me. And I think that's a lot of what's behind the work that I do now is how can we speed that up for people so they don't have to go through as much pain and suffering and the figuring out that I did. But I was trying to solve a problem and I didn't really know what I was trying to solve.
00:06:48
Speaker
And I think that's what so many Americans and so many people are trying to do right now without understanding what the actual issue is that they need to address. For sure. The focusing on Wade, it's a little bit like the drunk looking for his car keys under the stoplight or the the light and they say, oh, is this where you lost? I was like, no, but this is where the light is. Right. It's like, is Wade the issue? No, but it's this easy number that I can look at each day. So that that's what I'm going to focus on. mean those right And we're looking at these metrics that don't they're just not the most valuable when it comes to where is your health. And of course,
00:07:22
Speaker
In some cases, they are and of there are like you know people who are overweight who would like to lose weight, but that's usually a side effect of something else that's going on. and so We focus so much on that, and I can say the same to skin because that's something I went through drastically.
00:07:37
Speaker
I can put on the creams and I can try to do certain things that will heal it externally, but what's actually causing that? right What's the reason behind it? and Most of the times, a lot of those things can be addressed by simple lifestyle habits. I want to get away from the word easy because some of this is not easy because they require mindset shifts, but simple. right Simplicity, how do we strip it back to what's really the core of what we need is as humans?
00:08:01
Speaker
I honestly really resonated with your story, even looking on social, I feel like I went through a very similar journey. And I think as women specifically, there's a lot of pressure and even from like medical professionals, it's like, it's it's your way, it's this, it's that you have access to so much skincare. Why is your skin not better? um I went to a dermatologist and she was like, well, you just you just need to use this. And I'm like, well, why is this happening?
00:08:29
Speaker
and they don't have those answers and i I admire the fact that you're making this something that people can follow along with because I know how long that took for me to personally figure out like what what I needed to do for my own body because it is very individual as well. um And it's great that you you've kind of recognize the mind mind portion of it too because even if you're doing these things and you're not saying this is going to make me feel better, that mind-body connection won't really be be combined to make the best result. and so Sam, it sounds like you had some trial and error along the way. and Can you talk a little bit about those steps, things that you thought would work or make a difference and didn't versus things that maybe you didn't expect to make a difference but made a huge difference and in what your daily or weekly or monthly routine looks like around?
Challenges with Restrictive Diets
00:09:22
Speaker
Let's start on the nutrition side maybe.
00:09:24
Speaker
Totally. Well, it comes back to what what didn't work is essentially looking at sort of fad diets, right? And I think i I touched on that quickly. But jumping on the restrictive mindset and cutting things and looking at calories and that obsessive piece behind it, I think you know I can speak to myself but I see it time and time again is just not sustainable. It's not only not sustainable, it's also not, as I said before, addressing the problem and actually getting to the core issue. and It doesn't come with a foundation of education in any way and I think that that's where we really are able to make lasting change and build consistency for our lives. um And so that was definitely a piece of just
00:10:05
Speaker
trying to restrict and then you overeat later or you kind of go on this yo-yo roller coaster and that really messed up with my I think that really just messed up in my head right of just okay I'm trying this thing I feel good for a little bit but I'm not gonna be able to do this for the rest of my life and the second I stop doing it I don't feel good.
00:10:24
Speaker
So then what? There's no answer for me. I'm never going to be one of those people that gets to feel good. Right. And then we start having this conversation where we don't think we're worthy of actually feeling good. And it's this really vicious cycle. There's a couple of things I think that shifted everything. And I know we were talking like into nutrition, but There's a few things. I ended up leaving a corporate job that I was at. I was extremely burnt out. I was working in a really toxic way personally, just really putting in 80 hour work weeks. And because of that, I was neglecting my nutrition and I wasn't putting any thought and planning into what will I eat that will be healthy. It was just kind of reaching for the things that would keep me going. So we all know caffeine, sugary things.
00:11:07
Speaker
um you know And then it's work, you're out late, I would have events, I'd be drinking, I'd come home, I'd be eating my dinner at 11 p.m. All of the things that would just be the cycle and then I'd try to sleep, it would impact my sleep. like All the stuff you dive into, really, this whole kind of cyclical impact.
Impact of Brain Injury on Nutrition
00:11:22
Speaker
but I ended up leaving that job because I got so sick and so burnt out. I had a stomach ulcer. I was extraordinarily stressed. And a lot of it was that I didn't actually know how to support my immune and my system at that time because of nutrition. And so it comes back to, for me, everything kind of comes back to nutrition and how can we support ourselves in the inside out because, yes, stress impacts it and our sleep will impact it and our habits, all of these other pieces. But if we have a core foundation for nutrition and we get to know what works for our bodies. We already have the upper hand because we're fighting. I always say we're fighting with like a team that has equipment. right If you have a gut problem and you're already run down, you're going to war with a team that's already all injured and and you know struggling to begin with.
00:12:11
Speaker
so I think once you get into these stressful situations, but you feel equipped and you've lowered inflammation, you've improved your gut health, you've done all these things or you've done so over time, then you have the ability to not get sick and to keep your immune system stable when you are really stressed when it's all like all these different things. um So anyway, I ended up leaving that job and I actually got a really bad ah brain injury.
00:12:36
Speaker
And I felt doing a workout, doing a reformer workout at Pilates, which if you guys, if e anyone's familiar with it, the machine is quite complicated. We were doing, this is before I did my own personal fitness training, but I was doing it with a teacher who shouldn't have been doing the move. I ended up falling, hitting my head, got a really bad brain injury. And so in that process was severely impacted with A lot of concussions like symptoms, which also impact heavily our mental health. So a lot of people think of concussion as headache, maybe dizzy. They don't really tie it in with the
00:13:11
Speaker
mental health side of it. So the depression, the anxiety, all of those things. So think about injuring our leg. If you injure your leg, your doctor's probably going to say, okay, rest it, right? Let it heal. If you injure your brain, they're going to say, okay, you know, take it easy, lie in bed, but they're not necessarily walking you through the protocol and the symptoms that come with that injury. Whereas an injured leg, it's going to hurt if you start working out too fast.
00:13:35
Speaker
But a brain is going to have other symptoms. So sometimes, yes, they're more clear, like ringing in the ears or sensitivity to light. But sometimes they do come in the form of depression, anxiety, and all that stuff.
00:13:45
Speaker
They're not visible, right? Like it literally is happening inside your head. So people can't see it. It's hard to explain. Inside your head, it is such a crazy experience. And we believe the things that we say to ourselves over and over. And so when you're going through something mentally, we believe that to be true. We don't even separate it and say that this is a side effect or this is a symptom of an injury.
00:14:07
Speaker
um And the same way as now, it's becoming a lot more common. For me, this injury was about seven or eight years ago. Now it's becoming much more common. But if you hurt your leg, hopefully your doctor is going to also suggest some anti-inflammatory foods to eat, some type of nutrition program. Most don't because our medicine is very segmented.
00:14:28
Speaker
yeah And I think this is there are so many incredible specialists. I think we just all need to start working together a lot more. It has nothing to do with one being better than the other. It needs to bring together more of a synergy, especially in North America, and a more holistic approach.
00:14:44
Speaker
And so nutrition has kind of been left out of traditional medicine in a lot of ways. And so I went on this process of, okay, I'm feeling like crap. I just left this job to sort of explore what was happening to become actually a health coach at the time.
Understanding the Brain-Gut Connection
00:15:00
Speaker
And for my own personal story, because I kind of wanted to understand what was going on and how do I dive into nutrition and all that stuff.
00:15:08
Speaker
And then now I have this brain injury where i'm ah I'm bedridden and I'm having these depressive thoughts and I'm feeling a sense of anxiety and it's going up and down. It's not consistent like an injury, right? And so the healing process was really lengthy there. So that was kind of the beginning where I started to question, okay, I need to know a little bit more of this brain-gut connection and I need to dive into that to understand the foods that I'm eating. How is that impacting my brain, how is that impacting my mental health? How is that impacting the way that I felt like crap, my stress management? And so that was the kickoff point where I questioned what am I putting in my body? Am I eating probiotic foods? Am I improving my gut health? Am I taking a probiotic? I always say that was the first supplement I ever took was adding a probiotic. Right now I take just thrive, which I love just thrive probiotics because they're spore based. So they actually reach your gut. I could talk about them for hours, but
00:16:04
Speaker
Great product. And um yeah, I think it's it's that was kind of where it all kicked off for me. And then it was a layering on top of that of realizing and and discovering what I'm actually intolerant to. Now that you strip back and you look at, okay, can I remove these traditionally inflammatory foods? What are the things that are inflammatory for me individually? Because there's this sort of core foundation of ah there's research and their science and there's these things that tend to lead the way and cause issues, but now let's also do the research in my own body and that's part of what we coach at Mindful. It's actually a huge piece of it is how can you explore that within yourself? And there's two pieces to the learning that you need to go through. What works and what doesn't.
00:16:45
Speaker
Yeah, right. The two pieces being, okay, i can I can learn what is out there as quote unquote healthy, unhealthy, inflammatory, anti-inflammatory. I can learn about all the ingredients. I can learn about the benefits that it has, the science, the research, all of that. And then there's the piece that, okay, now there's your body and you genetically are different than every other individual. Your factors in your day-to-day lifestyle are different than every other individual. So here's this information that we have, but we learn by doing as humans.
00:17:14
Speaker
And so the second layer to learning has to be self exploration and that you hit at the beginning, learning what feeling good actually feels like and exploring that without judgment. And I think that's that's really when it clicked for me and that's kind of how I help other people. Can we remove that judgment? and Can we look at it with our eyes open?
00:17:32
Speaker
and explore without guilt. I eat this. It doesn't feel good. How can I now use this as a learning and a superpower instead of saying, oh, you messed up, Sam. You ate something. It didn't feel good. You're off your diet or you're off whatever it is, right? You're off the horse. But instead use it as, oh, OK, now I see that. If that happens again, I'm getting a pattern. Can we look at ourselves like this beautiful experiment rather than looking for external answers all the time?
00:18:00
Speaker
Yeah, I mean, it's really that growth versus fixed mindset. and like can Can I learn new things? And so yeah I know you do meal planning for your clients. Your meals, what have you found works and doesn't for you? Like, what what does your personal meal planning look like?
00:18:16
Speaker
What we do on the platform on Mindful is pretty much the way that I eat day to day.
Mindful Eating and Food Freedom
00:18:21
Speaker
That's kind of how it started. um you know People asking me, hey, you've completely changed your life. You've changed the way that you look. And can you do that for me? Can you build those out for me?
00:18:34
Speaker
and The biggest thing that I felt would be the barrier for that was I don't measure and count. I don't track calories. I don't measure grams. And I think that's where the sort of piece of information of self exploration and then obviously factual information. Yes, there's a range of protein grams that we're supposed to kind of hit, right?
00:18:57
Speaker
At the end of the day, are you going to go out up for dinner? And are you going to ask the server if your salmon is how many grams and what you're getting? And if you get a smoothie at a cafe, well, did they put the full scoop? Did you get the full link? Was it 20 grams of protein? That's just not going to happen in our lives, right? I see you both laughing because it's just not realistic.
00:19:13
Speaker
But for some reason, when we go on these plans, we think it can be or we think that we'll learn. And there's a little layer to that is maybe we'll get to learn what our body needs in that. And so what I do and everything that we do is no measurements, no sizes, no tracking of calories, any of that stuff. So it's completely different. We have women that come in there and get freaked the hell out.
00:19:35
Speaker
ah i need some gogrooms because i let people tell me they're like outraged they don't know how much of it to eat and i go we'll start somewhere if you're hungry eat more of it And then we also help coach them, okay, if this is your meal, what should it look like? What are the components that you should have? How much protein and healthy fats and greens? What should that look like on your plate?
00:19:55
Speaker
And then, okay, well, if you're still hungry after, before we increase the portion of the bread that was on the side of that, can we increase the portion of the protein? right And then we work through how full do you feel after that meal versus another meal? So all of that sort of self-exploration was what I went through because I just realized there's no way I'm ever going to actually track anything for the rest of my life. It's just not going to work.
00:20:18
Speaker
So can I start learning about the things that work for me and can I make meals out of looking what's in my fridge, looking at whole ingredients and making meals so that I can check how they actually feel from an ingredient perspective, but also from a quantity perspective and that type type of thing. So that's what we do. So it's no. um And they're also like we create it the same way as I guess you could compare it to going on a workout platform and they kind of have your schedule Monday to Friday. We build it out like that. So we do different programs that everybody goes through. So they're not one on one. It's all directed to all of our users and they can choose to join individual programs or they can just get the meal plan for the week. And sometimes it's just used as, Hey, I need like inspiration for my dinner tonight. It's Monday. I don't know what to do. We give them what ingredients they should prep on Sunday, their entire grocery list. We just make it simple.
00:21:11
Speaker
And that's the part that we do make easy. I don't think nutrition is easy, but I think we can make preparing for it easy, right? um So yeah, thats that's kind of how I eat. And I realized, hold on, people don't all eat this way. like This can really change people's experience and their mindsets and their guilt and all of the the things we should be doing to, oh, I have now food freedom. I have the freedom to choose what works for me. That protein doesn't work. Swap it.
00:21:36
Speaker
Right. And so everything we do and that I the way that I eat is primarily gluten and dairy free. But if you want the same pasta recipe and you want to use gluten pasta, go for it. Right. If you're cooking with your husband and he's going to cause an uproar, which by the way, sometimes the good ones you swap. Nobody knows. It's really funny.
00:21:54
Speaker
But then go for it. That's totally fine. But I'm going to make it the harder version because it's going to be harder to so make it without dairy and gluten and all those things so that I i think that that's going to help lower most people's inflammation. But you can just swap any of your ingredients as you go through it. So that's great.
00:22:14
Speaker
That makes a lot of sense. you You talked about the first supplement you started taking was the the probiotic, and you mentioned protein a few times. Do you get all the protein you want through Whole Foods, through your the meals you have, or do you supplement at all for that?
00:22:30
Speaker
I take protein powder almost every day. Well, I usually have a smoothie almost every day. okay Um, depends seasonally, right? And I think we need to lean into what we actually want when it's colder out. Sometimes you're not craving a smoothie and there's a reason for that. But I would say in the summer and nicer weather, we, I typically will have a smoothie with a scoop of protein. I'm primarily plant-based, but I eat seafood as well. And I yeah i think that we can just we should be looking at our meals to see your i personally look at my meals to see that i have protein in every meal yeah so if you're having a smoothie i'm gonna add a ah scoop of protein or even if that's not your you don't love protein powder can you just get in the scoop of peanut butter or something right or i can you and a lot of the times with.
00:23:17
Speaker
dairy free stuff, there's a lot of protein in them because you're looking at cashew butters or cashew, you know, almond milk, all that stuff. So you're getting it in other places, too, which is really nice throughout the day. Do you have a plant protein that's your go to?
00:23:32
Speaker
I have a couple personally, I find a lot of people have issues with bloating with a lot of the proteins. So I always look for a fermented protein. There's one called genuine health that does a vegan or sorry, vegan fermented vanilla. And they also do chocolate. It's amazing. It doesn't taste like chalk, you know, it's like, actually and they do it fermented so that the sprouts are using and everything is a little bit less inflammatory or sometimes irritating. Everyone reacts differently, but if you're new to protein, that could be a symptom you feel. Or if you're sensitive to legumes in general, which a lot of people are. the p four timess Yeah, if they don't have them in their diet, it's something I think that's something also that's interesting to note is
00:24:13
Speaker
our bodies get used to things. So even with probiotics, if you're going to take probiotics for the first time ever, you might be more sensitive to it, right? And meaning it might cause you to bloat, it might cause you to go to the bathroom, all these different things as your body adjusts to it because you're shifting.
00:24:29
Speaker
So some people will try protein powder once and they'll say, oh, it irritates me. Or they'll try um eating beans or legumes and then it might irritate them, but it's working her body up to, can you have that? never I haven't even eaten meat since I was like a little kid. And if I ate a piece of steak, I'm 100% sure I would be very sick, right? But I don't think that's what it would normally do to anybody.
00:24:52
Speaker
Yeah, Taylor's probably on the opposite end of that spectrum. I would say for dinner every single night, but I was on a plant-based journey prior, but I mean, even just hearing what you've been saying from nutrition to the supplements, to even just like the rationale behind the meal prep, I feel like the common theme is just like, find what works for you without judgment. And I think that is so important, even just to stay consistent or to see that you can continue, you know, doing something for your whole life. um And I and i appreciate that you're like building that mindset in your community, because I think that's the the biggest thing that takes people away from continuing on a health journey, like yeah the inability to see the future.
00:25:34
Speaker
So spot on. like What you learned today, will that can you make that a value in the future? And I always say this, Taylor right now needs something different than Taylor in 10 years from now and then the Taylor 20 years from now. But the education that you learn about both health and your individual body and your experiences, is enough you will not lose that. That is something you take with you no matter what.
00:25:57
Speaker
and so it's I always say consistency is about showing up all the time, but it's not about doing the same thing over and over, right? It's not copy and paste. It's not eating the same meal. It's not saying I've sworn off and that's why I hate food labels. I think it's really, we always say like the platform is primarily plant-based, but we do have chicken and salmon and it's just that most, a lot of our foods are going to come from whole plant-based foods. Yeah.
00:26:25
Speaker
I would never call myself, so i'm I'm not, but I would never say I'm vegan. I'm pescatera. like you know Sometimes people want that label at the restaurant to check off, but it's just you put yourself in the box. Who knows? Guys, don't call me in 10 years. I'm pregnant. I'm eating meat. like you know i just I don't think that there's any one place we should ever put ourselves because our bodies will need different things at different stages. So it's just the education and the exploration that we have with an open mind.
00:26:50
Speaker
Speaking of bodies needing different things, I mean, really avoiding meat now, understanding 10 years may look different. ah Do you supplement with B12 or anything like
Personalized Supplementation Strategies
00:26:59
Speaker
that? Do you have other supplements that you say, hey, I need to top up what I'm getting through my diet, through not just probiotics and protein, but some of these other things?
00:27:06
Speaker
It honestly changes, I would say. um I think the most important thing is leaning into how you feel. So if you feel low energy, that's personally, if I'm feeling low energy, I'll go through my kind of checklist. Is it because I didn't have enough protein? Is it because my B12 is a little light like lower than normal? I used to always supplement with B12, but I eat't ah eat eggs as well. And so that's a pretty high source of B12. It's also fortified in a lot of our like dairy-free products, like I was saying, I used to also supplement all the time with vitamin D, but now we live in Florida, so I don't have to in the same way, right? And I would notice if I didn't have that, and maybe in winter sometimes it gets like gloomy season here, but when
00:27:51
Speaker
I was living when we're in Toronto and in Canada, we have just bouts of no sun for days. So you're you need to supplement. So you need to know your own body, one, by how it feels, but two, obviously looking at if you need to going and getting blood work and understanding what you actually need.
00:28:06
Speaker
supplement-wise, like magnesium is a big one that I love to take. I think we can all benefit from magnesium in some way. It helps us sleep. um It helps us calm our nervous system with stress management. There's just so many benefits. It also helps lower inflammation, helps with digestion. There's so many benefits to magnesium. So that's something I take every day. um What form? Do you do three and eight by glistenate? Do you do a powder of respell?
00:28:32
Speaker
Have a couple different ones. I can tell you the strain, but I can i can tell you the brands. My favorite, there's a brand called Array and they do um they do two. They do one that's an everyday magnesium that I take before bed. and They have another product called Calm that is a combo of magnesium, L-theanine, and a couple other things that help calm your nervous system. And so I think there's three or four ingredients and that sort of trifecta is really great throughout the day if you're managing stress levels. It also just helps the digestion because a lot of the times our digestion gets affected because of our stress. where we kind of We free go into this fight or flight or freeze. So if we're kind of eating while we're at our desk or we're stressed out throughout the day, our digestion is negatively impacted and the actual breakdown in the nutrients.
00:29:19
Speaker
And so those are two that I absolutely love. Going to bed kind of just chills you out. It's something that you can take every day. A lot of people supplement with other things that are more habit-forming, like melatonin. So that's not something you want to take every night. There's way better. You guys are both like, no, no. options yeah Have you had any experience with topical magnesium?
00:29:42
Speaker
by chance, like any sprays or like I've heard about on the feet. Yeah. um So body, what like there's a lot that you can put on your body. I do magnesium bath. The company is called and Neome, I think.
00:29:58
Speaker
neil and They have like a magnesium bath soak. There's a couple that are great. They also have a magnesium cream that you put on. So it's like a kind of combo. I'll take a bath and I'll put that on all over my body. It helps you um ease into sleep. Lavender as well is great. You can spray it, spritz it around your pillow or when you're getting ready for bed. I swear my bedtime routine is like locked in. There's a whole system. Well, let's talk about that. get yeah Take us through. I'm super interested. Totally.
Evening Routine for Better Sleep
00:30:27
Speaker
Okay. So again, this is going to be the perfect routine, but this is not every day. Yes. I think it's always great when you hear that on podcast. This is not happening to me every day. So if I'm going to have the best sleep, my sleep starts prepping for sleep. The second I kind of start tying up my day,
00:30:47
Speaker
So I try to wrap up around six o'clock. I'm always working to be honest, but I think the screen time is the hardest piece. If I need to work, can I do that journaling? Can I do that planning out my content? And again, this is like up on a perfect day. I'll have my post ready for the next day.
00:31:03
Speaker
And that honestly starts with our body winding down and people always say, okay, when does your sleep routine start? I'm like 6pm because we turn off our computer. I also try to eat around then. So I'll start making dinner and eating. That also starts setting us up for successful sleep because we want to try to be fully digested so that we can sleep because it will interrupt the quality of your sleep. It'll, you know, you'll be waking up more often. Your digestion gets kind of pause it when you go to sleep, so you might not fully digest all of your nutrients. So I always try to kind of close out around then I'll make dinner, go for a walk. Can you get out in nature? That also helps our circadian rhythm just ease into our sleep and then you know do something with my husband. Maybe we'll watch a show. Maybe we'll, we love going for a walk. We've got a stroller for our dogs and always stroller around everywhere.
00:31:52
Speaker
um It's kind of embarrassing but reality of Florida life and then I honestly come upstairs like into the bedroom at maybe eight like between eight and nine but on a really great time eight o'clock so that I have enough time to do the things like take a bath, I will start dimming the lights. It's a little bit harder now if it's sunny into summer, so that kind of a little bit later. But if the sun's kind of setting at around like 8, 8 30, I'll dim the lights in the bedroom. I'll put on a diffuser. So we have lavender going. I bring up my dog. We're in a calm mood. While this is all happening, my husband's probably still working, which I think is one benefit because I kind of have the space alone to do your own sanctuary yeah moment.
00:32:38
Speaker
Maybe I'll draw a bath. I'll have a magnesium bath. i'll Maybe watch a show in the bath or I'll read on my Kindle. And you just kind of start training your body that you are sleepy. Like you are tired. You are softening down. Maybe I'm taking my magnesium as well.
00:32:54
Speaker
I also like having time for beauty routine without rushing through it and romanticizing it a lot more. So maybe I'm doing my heatless curlers, I'm doing my skincare routine and just enjoying the process while not sitting there on my phone and not continuously stimulating myself. I think that's it because we're constantly overstimulated throughout our day. I spend so much of my day on social media, like a a gross amount because I'm posting, I'm engaging, I'm on the app, on our community. There's just a lot.
00:33:23
Speaker
And so that's my time where I genuinely need to kind of come down from it. um And then I like to get in bed. If you're if you want to be asleep by 10 o'clock, you cannot expect to get in bed at 9.50 and think that you are asleep. You need to add 30 to 60 minutes to that timeframe. So if you're expecting to be asleep by 10 to get your hours of sleep or whatever you need,
00:33:47
Speaker
getting into bed at not between 9 and 9.30 is pretty much mandatory for me anyway because I won't just go. And I don't want to take melatonin and something that's going to do that. I want my body to naturally create its melatonin to naturally soften and slow down. So that's where it is. I sleep with an eye mask. That is a game changer. You have one you particularly like. I mean, I buy like five a year. I'm always testing. I like the one from Kitch because it's really soft. I don't know if you've ever seen it or retail or you have it.
00:34:17
Speaker
Um, it's soft and silky and it doesn't just leave you feeling like itchy or anything. I also find it light. Sometimes they like push on your eyes. I have very sensitive eyes as somebody who's there with, with blue eyes. And, uh, so that's just not, doesn't irritate me. I mean, I have a night, like a mouth guard that I sleep with because I like my retainer, sorry, not mouth guard, my retainer. Um, and then I have tape.
00:34:42
Speaker
No, I haven't gone on the mouth, tape trim, but I do breathe through my nose. okay So I think if I did, do not. Oh, no, i I had to use the tape to train myself to do it. And now I don't need the tape.
00:34:56
Speaker
Oh, that's amazing. that's Yeah, I've seen this mouth tape trend. I mean, I love Lauren Everitt's in the screening confidential. She has such amazing products. um so But I haven't gotten into the mouth taping. I mean, if you're good, you're good. I was a swimmer where you're breathing through your mouth all the time. So Dirty Rock, Alec Baldwin, would always talk about mouth breathers. I was like, why why is that such a big deal? Of course I breathe through my mouth. like Because from swimming, I had trained so much. So it's been a lot of untraining for me personally.
00:35:25
Speaker
Well, they say there's other benefits too. I think if you have it, Um, it helps release your jaw. And so it helps with your like facial structure and just different things, keeping your mouth closed. I mean, if you do it naturally, I guess, but there's other benefits, I think, to also using it even if. a fascia I started doing fascia massage before I go to bed and then I do the teeth and I feel like removing like the weird poles that are in the parts of your body. yeah actually Not only relaxes you, but then it helps you breathe better. But totally I also stretch almost every night before bed.
00:35:59
Speaker
Okay. Just I don't know, I think it's just to get rid of the day and the stiffness and, you know, again, sort of soften, soft like it always comes back to that for me, soften into sleep. And I usually do it first thing when I wake up to just like,
00:36:14
Speaker
even if you just reach for your toes, you know, waking up your body, getting it moving a bit. If anyone saw me sleeping, it's, you know, I've got the retainer, I've got the eye mask. I usually have heatless curls too. So there, and then I put this like silk sleep thing on top of it, on top of my hair as it doesn't get ruined. And then I'll put, I also heat up almost every night.
00:36:35
Speaker
one of those heating pads or the sacs that you can put in the microwave. And I put them on my chest because it just helps you ease and soften if you have any anxiousness or anxiety. It's also kind of like a weighted blanket. They have them in different shapes. The whole weighted blanket depends, but it's a little hot. So I'll put that in a warm. It's just heavy on your chest. And yeah, there's spritz the pillow, get the Kindle going, all of that.
00:37:02
Speaker
Do you have a particular mattress? Like was that something you tested out and you're like, Oh, I found the one for me. I don't. I i know that people love the heated ones, the ones that are temperature controlled. I haven't gone on that yet. I think we just have a regular like Casper or something. Nothing fancy. I think the pillow game though is really important too. The texture and the type of pillow you sleep with.
00:37:28
Speaker
And did you test that to try to figure out how did you dial in your particular? I mean, I still get neck sensitivity from my accident, from my concussion. There's just a lot of scar tissue. And so that's a part of why I stretch as well before and after sleep. So the pillow does really irritate it because we're also spending all day like this on our phones looking down. And so we need to support our heads sort of naturally. And a lot of our pillows also curl our heads. So we're kind of just continuously going like this because they're overstuffed.
00:37:58
Speaker
I actually see sleep on my back, which is I think some people think is a crazy thing. My husband, when we first started dating, thought I was crazy. Most people always sleep on one side or in the fetal position or on their stomach. Apparently, it's better to sleep on your back for your skin. That's not why I do it. It's just... comfortable for me. And so that's also why the pillow, depending on which way you sleep, is how stuffed the pillow should be. Because if you're sleeping on your side, your head's elevated from where your shoulder is, right? So there's more space, but if you're sleeping on your back, there's like much less
00:38:29
Speaker
elevation that your head naturally would have. So your pillow has to be a lot thinner. So I have this pillow again, I don't know the name, but I i have it from Amazon and you can choose how stuffed you want it. So it's specifically like an orthopedic type of pillow, but you can take out the stuffing depending on how, which way you sleep so that it supports you. And it's all broken down memory foam, but it's chopped up instead of being one piece. So it's malleable with the way that you sleep.
00:38:56
Speaker
And so it's supposed to be really helpful. um And then a silk pillowcase. It's also just good for the hair, good for the skin, and the face, all that stuff. Nice. Yeah. You talked about the accident a couple of times now and it was doing Pilates. Do you still do Pilates or you're like, I'm swearing off Pilates. I'm going elsewhere. I do Pilates almost. Well, it's, it's one of my regular things that I do weekly. I, I fell on a reformer machine. So it's that machine that is really depends on what moves you're doing. Mostly I do at Pilates now at home, but I still love a reformer class or Lagreeve or a mega former for anyone who's listening that doesn't, it's, it's,
00:39:33
Speaker
a little bit different, but it's a similar sort of approach to the workout. I mostly do Pilates, mat Pilates. I'll do a mix of that and strength. It's on the lower side, anywhere from three to 15 pounds. And I walk every single day without fail. Yeah. I think that also helps me sleep better.
00:39:52
Speaker
Oh, for sure. that I ah came across some research. It was like, no matter how much time you spent in the gym, if you swimm if you did other things, it was, I want to say they said 13,000 steps. that Once you cross that, the sleep was just dramatically different. It was an army or somebody did this test. it was It's not 10,000. Yeah. I'm sure WOOP could have that data. They could, but WOOP, if you look up, WOOP refuses to track steps. say like We do strain. You've got to get it from your apple health or your something else.
00:40:22
Speaker
Did you have Ora ring? Is that what it was? I'm double wearable. Cause I love Ora. You're attracted. And I got my orange theory heart rate monitor in the morning, but yeah I do agree with that. I feel like if, cause I work from home, but I'm in New York city. Like if I don't get.
00:40:37
Speaker
at least 10,000 steps. It's like 7pm and I'm like, okay, I need to do something so I'm not tired yet. So right so we we sit at our desk and then maybe we get up, we go to our kitchen, and we do that. But that's basically sedentary the whole day unless we get in a walk. Even if we do, I think this is such a big difference for so many people that they don't realize even if you do a 30-minute workout, that's the one time you're getting up throughout the day because then you're sitting down at the end of the day watching a TV show or you know sitting down to dinner, you're not moving again. So if you can just add and top it up with 30 minutes or 30 minutes to an hour is what I always sort of suggest. I think 30 minutes if you walk.
00:41:19
Speaker
just put on a podcast, phone somebody you have, and I work when I walk. I think it's amazing. All voice note, full blog posts or community posts, things like, you know, the scripting for a lot of my social videos. I do that all while I'm walking. It's easy. And I don't have to actually look at my phone. I can do it, you know, via audio. Yeah. video yeah on On the home, well, the fitness, right?
Accessible Home-Based Exercise
00:41:42
Speaker
You you said Matt Pilates and some strength. Is this stuff you do all at home? You have all the equipment at home or are you going to studios or gyms?
00:41:50
Speaker
i do most I mostly do it at home. um I like going to studios and gyms. I love class pass because I think you have the flexibility to kind of jump on whatever classes you want and it works anywhere. So I always keep my class pass active. I just have had it for years. And as I travel and I meet up with friends, it's just the easiest way, right, to jump on a class. So I do love that.
00:42:11
Speaker
I will try to go to classes in person, but it depends on where I'm at with work to be transparent. And I think that's why we hear from so many people, I don't have time to fit in a workout. Well, now with the pandemic, that completely rocked the fitness industry. And we have so much access to just affordable and accessible workouts at home that can be 15 to 20 minutes if that's all you have. They can be five minutes if that's all you have. Do a quick ab workout or something.
00:42:38
Speaker
And it's not just because you need to do a workout, it's the mental health piece, right? It's just the moving your body and it's feeling accomplished too. Like if your workout's five minutes and you check it off your list, you still feel just as accomplished as if it was 20 minutes. So that piece kind of gives you a little bit more momentum in your day as well. So I think I will normally work out at home if I'm in a really busy period, which I am right now. So it's kind of been the,
00:43:03
Speaker
the situation. Those movement snacks, I think are important. and People say I don't have the time, but it's undercounting the benefit of a five minute break. That next 60 minutes after the five minute break are going to be so much more productive yeah because you got your blood flowing because you got your endorphins up. You're you're going to be better. Yeah. Or go take just take, you know, a breath of fresh air, look up at the sky. You know, it's we don't separate ourselves enough. And unfortunately,
00:43:33
Speaker
a lot of our workplace environments aren't conducive to that. If we're working at home, we have so much more flexibility. Again, another positive that sort of came from that our world being rocked in 2020 is just having the freedom and a lot of companies to work at home. But we don't in most workplaces, sometimes room to windows, right? And so going outside might be going down 20 flights in an elevator to walk outside to take a breath of fresh air. So what are the things that can happen while you're sitting at your desk? I think I always say,
00:44:03
Speaker
It's funny. but I used to do meditations before I had mindful and I would I because ah the the mindset piece and I yeah lead a lot of my community through meditations and we did this thing called 60 seconds of stillness and it is in 60 seconds. What can you do? What do you need?
00:44:20
Speaker
Can you just take, is it breath work? Is it just affirmations? Is it reframing your mindset? And I think these are things that we can all do anywhere and take with us in any shape or form. So if you are in your office, that's something you can do, right? Or just grounding yourself in in a way that can reset as like a break.
00:44:40
Speaker
Yeah, on that, is how does that work? Is it you have a set trigger at a certain time of day or is it just you need the self-awareness of, oh, I need one of these 60 seconds of stillness? That's a good question. um I think it depends on where you're at and it's a little bit of both because if you if something is not a habit or you're not mindful of it yet, planning it will create a higher chance of success.
00:45:08
Speaker
And it might not always be when you need it, when you plan it, right? You could schedule in a meditation or 60 seconds of stillness and breath work, and it might not be actually when you need it, but it'll start building the habit for you to pay attention to so that you can say, maybe, oh, this is when I need it, but I'm going to come back and do it in a little bit or something like that. I think you need a lot of mindfulness in everything that you do in wellness. Even as things become habits, you need to still bring mindfulness into them, but they become a lot more, they go on autopilot a little bit more once things become a habit, obviously.
00:45:38
Speaker
yeah and let's Let's talk about your company Mindful with two
Mission Behind 'Mindful' Name
00:45:41
Speaker
Ls. right the mindful in it's you know It can have negative connotations for some people. they They push against it, but the opposite would be mindless. so like How do you argue against mindfulness? right Who wants to be mindless?
00:45:54
Speaker
It's actually not, so that's actually not where the name comes from, although there's there's a lot of different ways you can see it. So mindful is really about paying attention to how full you feel in your life. So it's being mindful of how much you're filling up your stomach, cup and soul. That's what we always say. So if you're paying attention to how much you're filling up your stomach, which is ah found a core foundation of what we do, is where are you on that fullness scale? If you're paying attention to how full is your soul right now, like how good are you feeling in the things that you're doing?
00:46:24
Speaker
And so the mind piece is just bringing mindfulness into all those actions to actually pay attention to where you're pouring into what cup. Actually, on our little logo, it's like a ladle that's kind of filling up the cup and it's measured at 80-20, which a lot of people don't know. It's a little design work that you do. yeah like Nobody's going to know.
00:46:42
Speaker
But yeah, it's about most of the time, can we do the things that fill us up? We're all about 80, 20. So most of the time, 80% of the time. So that's where it actually comes from. But there is this big conversation of mindful versus mindfulness. Mindful being that our brain is full with all these things and we're overwhelmed. And so I hear that it's kind of only recently that that's been a conversation, but I think, yeah, that's not actually where the name comes from. It's can we be mindful of the way we're filling ourselves up and ourselves is really more where it came from.
00:47:12
Speaker
Yeah. And you talked about how you support your community, guiding through meditations, everything with the app. What is your mindfulness practice? Do you have something daily you do? Totally, totally. Every single morning, the first thing I do when I open my eyes is my affirmation journal, or my gratitude journal rather, yeah where you're writing affirmation, you're writing what you're grateful for. I like the five-minute journal. It's amazing. um I think I've gone through probably three or four of them now. I've just used it for years. It's such a great, easy, simple thing that you can do.
00:47:43
Speaker
and So it's the first thing I do. I also listen to morning affirmations. There's a girl named Madison Mindset. She's Australian and her voice is just so soothing. She's on Spotify, they're free.
Daily Mindfulness Practices
00:47:55
Speaker
She has powerful morning affirmations, that's my favorite one. I put it on while I'm making my coffee, having my starter meal, feeding my dog. So the whole time I'm just sitting there affirming to myself, right? Today is gonna be a great day. All of the things that you just kind of reprogram your mindset and it really does shift your day.
00:48:12
Speaker
drastically. If I'm kind of on a stress hamster wheel, sometimes my husband will say, did you do your mind? Did you do your affirmations this morning? He's like, I didn't hear it. I think that's why you're stressed. I meditate every day. Sometimes it's a walking meditation.
00:48:27
Speaker
yeah So I do my big walk, but my dog is quite small and she doesn't go for the longest walk. So I'll take her for a short quick walk in the morning. Nobody's really up. It's quite early usually. And I'll listen to a meditation on that walk. And if I can, I'll do and either another one or I'll supplement if I don't listen to it on the walk, I'll actually sit and do it. And I like to have it stacked. So I'll do it in front of a red light machine as well.
00:48:51
Speaker
Yeah, you're speaking to somebody who does the exact same meditating. I used to do them separate and like, well, that's 20 minutes on each side. Like, yeah, why am I wasting this time? I could just make this more efficient. Yeah. Do you deliberately space those to the day because you had a few different things where they compressed within a two hour window or you say, hey, I know I'm going to get really kind of busy around 11. Let me take a break and do one of these. And what does that look like? They're top heavy at the beginning of the day. Yeah. And because I have the time and then I lead sort of right into my workout from that because it's, it's energy uppers and energy downers, right? The one is calming and one is, okay, now let's get hype. Let's do our workout. Let's go into work mode. I would do my walk is kind of my moment of stillness and resetting later on that I'll do me like usually around lunchtime, either right before, or right after, and then I'll get that walk in. And if I'm feeling really overwhelmed, sometimes that's a meditation, but I think
00:49:48
Speaker
Sometimes we have to realize that it's sometimes just an energy release and that might be that song that you need to put on where you just completely shift your mindset and you feel, I don't know, spicy. Maybe it's a new Taylor album, whatever it is, just throw it on. um Again, shameless plug to Florida because she has so many Florida mentions in this album.
00:50:08
Speaker
but you know I mean, including a song called flair on your walk now. yeah Um, that's sort of my, my shift. And then the gratitude journal has the beginning of the day and end of day thing. So, or like pieces to it. So at the end of day, I keep it on my nightstand. It's the last thing I do before I go to bed as well, or before I'm like fully in bed. And then you guys hurt my evening routine. There are these bookends of stillness and mindfulness and then just you know becoming aware. I think if you're getting anxious throughout the day, something that's really great that a lot of psychotherapists will also recommend is just noticing things around you to come back into the moment. and so Sometimes if that's all you can do and you're in a meeting and you're getting overwhelmed, it's like, okay,
00:50:51
Speaker
what are the things I can identify around me? I'm in this space, I'm here, I'm in my home, I'm safe, everything's good, we're gonna figure this out. And just getting into like your body in this moment of where you are is a quick fix. 10 seconds, 15 seconds, you know? yeah So that's something I'll do as well.
00:51:07
Speaker
snap into presence. That makes sense. Now we've talked through a good chunk of your day and then given the night routine, given the working a lot that your husband was still working, you have the the community aspect of everything you do. Is there something maybe it's on the weekends that you do to cultivate your own social connectivity IRL?
00:51:29
Speaker
Yeah, irl totally. I mean, this does tie into work again still, but we created fit girl walks, which is a community of women. Everyone's welcome, but it's primarily women all across North America. So we do them in different places where women come together. Honestly, it's just to chat and get together and walk because of my social reach I usually reach out to a cafe or a smoothie bar. They usually are so grateful to just have us in. We'll do a video and share about it and they give us like everyone free smoothies and drinks and stuff. So we just get people together. That's been one of my favorite. I've honestly found best friends. I found employees. like It's just a really fun um time and people come together over the common goal of wanting to feel good and just, you know, people tell about their stories, their dreams, all this stuff.
00:52:15
Speaker
And so that's something that we do we try to do but from a company to kind of give out and host and cultivate. um Internally, I just love connecting with other entrepreneurs. When we came down to Florida, i i kind of I'm a connector. So I will find people and if you know the right energy, the right like spirit, I love to connect and bring together. So if you meet my groups of closest friends in different places, I've lived quite a few different places.
00:52:43
Speaker
they all know each other and they're all best friends now because I've created this sort of like nook of of connecting people like, hey, you're a really good person and so are you and let's bring them together. So I started a female for women's founders group down in Florida and South Florida. So it's a bunch of women that come together. We try to do something once a month about and connect over wins, losses, you know, just really no judgment and place to be vulnerable and to speak from, you know we're all at different levels of our business, but just to other people who kind of get it, regardless if you're selling, there's people who are jewelry creators, and then there's people who have multimillion dollar businesses in the group. so
00:53:26
Speaker
It's just about we all kind of go through the same struggles. And I think as women in particular, we put so many unrealistic standards on ourselves. And there's a lot of imposter syndrome. There's a lot of questioning. Am I doing the right thing? And so, yeah, just like creating and cultivating community. ah The one thing I'll say is when someone is pretty awesome and they have a good relationship with their partner, their partner, is usually pretty awesome too. So then you can, like I've met all of their husbands as well and my husband's friends with them now. So you just kind of create community from that. You trust that that person you know can can find other people and that grows from there. But yeah, in-person community is so important, but so is virtual. Yeah.
00:54:07
Speaker
Sam, this has been amazing. I mean, you you really are an inspiration. I know you say everybody's a role model in their own way, but you're you're a really good one. So thank you thank you for what you do.
Future Guest Recommendation
00:54:18
Speaker
Is there anyone that you think we should also have on the show that our listeners would benefit from hearing from?
00:54:25
Speaker
Oh my gosh, so many people. Well, speaking of that group, I have a girlfriend, ah Molly, who's the founder of a clothing company, Walker and Wade. And she has built that entire company from the ground up. They're in over 200 stores across the US. They have, they do all of their own um like manufacturing at their facility. It's a little bit different, but she's also had some incredible health struggles and stories, and she's a lot more vulnerable and talking about it. And I think that The interesting piece when it's like, ah you guys probably see this all the time, but health and entrepreneurship are just so closely linked to both productivity, but also you can quickly slip and slide away from your health as an entrepreneur when you prioritize that yeah over everything. So I just think, yeah, she has a really interesting story. I think she'd be really great to have on. All right. I'll follow up if you're okay in making and make an intro. Great question.
00:55:18
Speaker
ah question And obviously, the the fit fatale on TikTok and Instagram, mindfulwith2l.so is your site and company with the app. Where else should people look for you if you want the coaching, the meal planning, all all the stuff you do for people?
00:55:35
Speaker
Everything is pretty much on mindful dataa.so. We also just launched our app. You can find it in the Google Play and also in the Apple Store. You search mindful or mindful dot.so with two Ls and you will find it. You can jump in. We have our whole community built into the app. This is probably my favorite part of the app. We used to have to do it separately. It's right in there so you can share your recipes, your photos, video like everything with but the women in the community.
00:56:00
Speaker
Mindful.so is our website. Thefitfaital.com is my personal blog. You can also find me on TikTok and Instagram. It's all the same. We make it easy. I appreciate it. You know, some things are simple, but not easy, but you make that easy. That one you make easy. You can probably click through to all of them from each other, hopefully, if things are working properly after Mercury. Fantastic. Well, thank you so much. Thank you. Yeah. Have a great day.
00:56:25
Speaker
Thank you for joining us on today's episode of the Home of HealthSpan podcast. And remember, you can always find the products, practices, and routines mentioned by today's guests, as well as many other HealthSpan role models on ALively.com. Enjoy day.