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118. Holistic Health for Women Over 40: Managing Hormonal Imbalances, Nutrition, and Self-Love with Josephine Gorchoff
83 Plays5 months ago
In this episode of the Spiritual Fitness podcast, Eric Bigger welcomes fitness trainer and nutritionist Josephine Gorchoff to discuss holistic health for women over 40. Josephine shares insights on managing hormonal imbalances, dietary recommendations, and the importance of self-love in achieving wellness. She emphasizes the integration of physical fitness, proper nutrition, mindset, and spiritual practices. Josephine provides practical tips for maintaining energy, emotional stability, and achieving healthy weight loss.
Perfect for those seeking to align their spiritual and physical well-being, this episode offers expert guidance on living a vibrant, purposeful life.
Contact Josephine: www.fitnessbyjojo.com
Instagram:@Weightlossbyjojo
Also in this episode:
- Josephine outlines the four phases—Ovulation, Follicular, Menstruation, and Luteal—and their impact on mood, energy, and cravings.
- Focus on whole, minimally processed foods, healthy fats, and stable blood sugar levels to reduce inflammation, particularly for women in perimenopause and menopause.
- Positive thinking and self-respect play crucial roles in achieving health goals. Self-love should be prioritized to maintain consistent and holistic health.
- Strategies for incorporating balanced meals and regular exercise into a hectic schedule, emphasizing the importance of self-care.
About Josephine:
Josephine has been a personal trainer and nutritionist in LA for over a decade she has worked with celebrities,and game show hosts to studio executives. Her focus is on perimenopausal and menopausal women over 40.
In her Fit Over 40 Formula she helps professional women over 40 lose 1-2 dress sizes, burn belly fat, boost energy, and fit in their old clothes again through her holistic lifestyle program that focuses on body, mind and soul.
Check out Miracle Season’s collection: https://itsmiracleseason.co/collections/frontpage
Work with me: https://www.ericbigger.com/workwithme?utm_source=podcast&utm_medium=podcast&utm_campaign=work_with_m...
Connect with Simplified Impact: https://hubs.ly/Q02vvMJ90
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Transcript
Introduction to Spiritual Fitness Podcast
00:00:06
Speaker
Welcome to the Spiritual Fitness Podcast. I'm your host, Eric Bigger, and each week we will explore powerful practices, inspiring stories, and expert insights to guide you on your path to holistic health. By blending spirituality and physical wellness, we support you in strengthening your body and soul. Whether you're a seasoned spiritual seeker or just beginning your journey, the Spiritual Fitness Podcast is here to help you unlock your inner potential and live your most vibrant, purposeful life. It's Miracle Season.
00:00:41
Speaker
Welcome back. Welcome back. Spiritual Fitness podcast. And we have another episode.
Guest Introduction: Josephine Goldshark
00:00:45
Speaker
I'm so excited. This is going to be a good one. And we got Josephine Goldshark in the building. Josephine G. She's a fitness trainer, a nutritionist. She helped women over 40 become their best self by dropping two to three dress sizes, changing their diet, changing their mindset overall. Then, yeah. So Josephine, welcome to Spiritual Fitness podcast. How are you? What's going on? How's life? You look great. Talk to me. Thank you well first off thank you so much for inviting me on i'm very grateful for that that's awesome cuz i know you're very busy and doing your thing and so i appreciate you inviting me on. And i'm doing great and just wanna help as many women as possible and spread the good word.
00:01:29
Speaker
Got it. Yeah, so to people who don't know Josephine from probably almost 10 years or eight or 10 years, we met Norwegian friend Brittany Dorie. We also did a workout together like years ago. I want to give you your flowers and acknowledge you right now, Josephine, because you introduced me to someone who has been such a big impact in my growth, my development and my spirituality and the evolution of me. So years ago, when we were talking, I don't think you remember the conversation. And you would say like, oh, I got a spiritual person for you that I want you to meet. You guys would be great. I'm pretty sure she can help you. By the way, her name is Jolie Morton. And Jolie has been on my spiritual team helping me grow and all my challenges and changes. People listen, I want you to know, like sometimes you never know why you meet people.
00:02:18
Speaker
But Josephine has been such a phenomenal presence in my life without being in my life for all those years. But Jolay has helped me so much. So I want to say thank you for passing on that relationship with Jolay for her to help me and help so many other souls that I passed her along to you as well. So your presence, your spirit is so phenomenal and so strong. But you're also a mom. Your motherhood looks great on you. Oh, thank you. Now it's that. And now you always just been a big light in this world. So before we get into our discussion, I just wanted to give you the flowers because you deserve it. But let's talk about fitness. like Why fitness? And how did you
Josephine's Fitness Journey
00:02:55
Speaker
get started? And what was that turning point where you say, you know I want to help women get where they need to go?
00:03:00
Speaker
Absolutely. Thank you. Great question. so I've been in the fitness industry for about 10 years. I started out as a group fitness instructor. Back in the day, I was doing like boot camp and spinning classes. I started off at LA Fitness. I was stepperobics. If anybody remembers, I'm aging myself a little bit there. or my over 40 crowd. So yes, I started with group fitness. I absolutely loved it. I loved the energy, the passion, the loud music, getting your sweat on, helping people, having fun. And then I was like, okay, I want to take it to the next level. So then I got a personal training certification. Multiple of those started working with people one on one.
00:03:38
Speaker
all throughout Los Angeles at different gyms and privately. Then I went and got my nutrition certification. So this is the last 10 years. And then in the last couple of years, after having my son, who's actually for today, his birthday, I decided to kind of look into the mental aspect of health as well as dive deeper into hormones, perimenopause, menopause for women over 40 and specialize in that. So I've gotten some other certifications recently. Trauma-informed health coach, which focuses on eating disorders and binge eating, overeating.
00:04:17
Speaker
the mental aspect of health and wellness. And then also gone back to get a holistic advanced nutrition certification, which is focusing more on hormone health, adrenal dysfunction, balancing the hormones, inflammation. So it's a deeper dive, a little more gritty. I'm always looking to increase my knowledge for something I'm passionate about and I hope to share with other women. So I love to learn and continue to learn and I plan on doing more of that. Yeah, I think it's important because in the fitness community, we don't know what's not out there and you get your certifications. They don't talk about hormone imbalance. It's a recent summer I've taken. So let's unpack that. like What is hormonal imbalances and what triggers it? and Is it the age thing? Is it genetics? Because I have a lot of women clients and you know I know it's different when women are on a cycle, how they train, how they work out, how they show up in life.
00:05:07
Speaker
What is it that you provide that helps women become aware of or get more of a privy two to better their life in their well-being? How does that work from a hormonal standpoint?
Understanding Hormonal Changes in Women Over 40
00:05:18
Speaker
Yeah, great question. so Obviously, if you're a cycling woman, which means if you have your period regularly, we've got different levels of hormones that are coming out of each phase of our cycle and there's four phases where a man is on a twenty four hour cycle a woman has four phases per every twenty eight days to thirty five days depending on the length of their cycle and during that time different fluctuations in hormones affect.
00:05:44
Speaker
our mood, they affect our energy level, hunger, cravings. Now, that is happening from the time you start cycling, depending on the age of the female, and then all the way up to menopause. and Menopause is when you haven't had a cycle for one full year. and The average age of that for women is 51. That's the average age, but it can happen earlier. It can happen later as well. It's bio-individual. So I focus on working with women 40 plus. And typically, that's the time of perimenopause. Perimenopause means before menopause. So they still have their cycle, but it may be irregular. They may be noticing different hormonal shifts. And these hormonal shifts affect every aspect of your health.
00:06:31
Speaker
so They affect cognitive function, brain fog, they affect energy levels, they affect mood, they affect bone density, they affect muscle mass. so Women lose like one up to eight percent of muscle mass for every year after the age of 40. That's called sarcopenia. It affects every aspect of your life when you go into the perimenopause and then into menopause. so Perimenopause has lots of fluctuations in estrogen and progesterone. I won't bore you with all of that, but you it's fluctuating. These fluctuations cause mood swings, hair loss, like get loss of libido, energy, cravings, weight gain, visceral fat around the abdomen, hips, and glutes goes up from 5% to 15%. It's affecting every area of a woman's life, the perimenopause, the hormonal, and then into the menopause when all of their hormones dip way down.
00:07:28
Speaker
And what is sourloaf's shift? You said first you said there's four phases, and then you said there are shifts. What are the four phases of the formatted cycle that they go through? Yeah, so there's ovulation. That is when the egg is releasing, and that usually lasts around three days. That's really the only time you can get pregnant. There's follicular. So right after ovulation, there's your menstruation. After menstruation, there's the follicular luteal. I didn't actually do it in order, but those different phases. So luteals the week before the period, and that's when most women have a real dip
00:08:03
Speaker
in progesterone and adiponestrogen and they are feeling very fatigued. They're having mood swings like PMS. They have a lot of cravings and hunger is up. A lot of cravings for carbohydrates, sweets, chocolate. That's the week before the period. That's the luteal phase. Then you have your menstruating phase where you're bleeding. Then you have the follicular, which is really a power. We're a little more engaged. We can do more intense exercise during that time. Then we have luteal follicular menstruation. Yes. Okay. So the four phases. So different times of the phase, you want to be doing different things, eating different kinds of food that is anti-inflammatory, You want to increase your carbohydrate intake with healthy whole food carbohydrates during the luteal, when the mood is a little more down. During the menstruation phase, you may need to rest a little bit, but then some women also get surges of power when they're bleeding. Everybody's bio individual is a little different, but you can definitely sink. It's called cycle sinking. You can sink your workouts and your nutrition based on those four phases.
00:09:12
Speaker
That's amazing. So for people listening, I just want to be relatable to all people. So um yeah said say someone doesn't work out, right? I like to get into like the mind in the spirit of a person's fitness. Yeah, they can start having a better relationship. o And they're in that age gap before 51. And then maybe they're approaching their 40s or they're in their 40s. What is the first type of diet or routine they should kind of engulf or embrace to kind of prepare just to get their body regulated in such a great way so they can feel better?
00:09:48
Speaker
There's so four cycles, they shift, moody, cranky, probably can't sleep, want carbs, or what should their diet because that's something I feel like all of us can control is what we eat, our choices. yeah How can we start there to give the person a better perspective of like, if you do this, this can help that. Great question. So as I said,
Dietary Advice for Hormonal Balance
00:10:11
Speaker
you want to focus on an anti-inflammatory diet. So as we go into perimenopause and menopause, so after the age of 40, a lot of women go into peri, but again, it depends on the bio-individual. Some women go into perimenopause around 45, some do it at 50, menopause can be 50 plus. So you're in this gap of perimenopause to menopause. You can be in that for 20 years. Oh, wow. In peri-means,
00:10:36
Speaker
Perry means before menopause, but during these perimenopause, we have huge fluctuations in progesterone and estrogen, and that causes havoc on our system. So, into perimenopause and menopause, we're actually in an inflammatory state. oh wow yes because of these hormone levels and the shifting and the fluctuations. and Then as soon as you don't have your period for one year, which means you're in menopause because you haven't had a cycle in one year, it has to be 12 months to be officially menopause. Before that, your period, all of your hormones, sex hormones, estrogen, progesterone, testosterone dip completely, so they're very low.
00:11:15
Speaker
So that's causing even more issues. So during this time, which can last 20 years plus that we're in as a female, you have inflammatory state, basically. So that's where brain fog, sleep is messed up, loss of libido, loss of energy, cravings, visceral fat increases, bone density goes down. Muscle mass is lost there it's like affecting every aspect of the body and every system of the body there's twelve systems in the body there's higher risk of cardiovascular disease there's everything is affected by these hormonal fluctuation that's why hormones are so important to our body and keeping them balanced as best we can.
00:11:55
Speaker
through an anti-inflammatory diet. So you want to focus, this is what I say, the 80-20 principle. 80%, let's eat whole foods from the earth. Now, they're minimally processed. what Everything can be processed, but we want to keep it minimally processed. What I mean by that is foods that are as nature intended to the best of your ability, fruit, vegetables, meat, things that come from the earth, things that are in a box, those are highly processed. And that's what a lot of people are eating nowadays for convenience, for because it's cheaper, it's faster, it's quicker. We want to focus on a whole foods, minimally processed.
00:12:36
Speaker
And then we also want to focus on more protein because we're losing so much muscle mass called sarcopenia every year after forty. We need to strength train for muscle mass and we need to eat more protein for muscle mass so i recommend all of my clients to eat about twenty five to thirty grams of protein per meal. and 10 to 15 per snack if they're snacking. and This is going to stabilize your blood sugar. It's going to keep you fuller longer. It's going to preserve muscle mass. and It's also, protein has a higher level of Tef, which means a higher energy expenditure than the other macronutrients. so Protein, when we eat it, burns more calories for our body to digest than fats and carbohydrates.
00:13:20
Speaker
So you want to always focus on protein. And I'm talking good, clean quality sources, you know, grass fed, organic, depending on what you can afford, obviously, but what's the best protein for a woman's body? There's not one specific protein that I like that's like above all and beyond. What I find is just getting the most protein you can. Now there's lean proteins and there's fattier proteins. So if you're looking to lose weight, you want to make sure your protein to fat ratio is exact. So like obviously a grass fed organic hot dog, that's going to have more fat.
00:13:59
Speaker
than protein, whereas like a lean piece of chicken breast is going to have more protein, less fat. so You want to make sure that when you are eating, it's good to eat higher fat meats as well. But you want to make sure if weight loss is your number one goal, you got to make sure that your ratios are balanced. and That's why it's so important to work with a coach because it's not so easy. It's just like, okay, I'm just going to eat the first protein source to see different proteins have different amounts of fat, What happens with people is that when they get in the gym of nutrition, they get confused if they don't know what it is as well. If they get in the gym of strength training, they don't know what workouts to do. So fat to be eating more chicken or beef, more plant protein, like what type of protein? Someone who doesn't know terminology, they have no clue about nutrition. And like, what type of protein should I get right now in this moment? If I'm listening to you right now, what should I, you know, what should they buy?
00:14:52
Speaker
For me and what I recommend to my clients, I do like animal-based protein. The reason is that animals have nine essential amino acids. okay And so with plant proteins, you typically have to do food combining, meaning you'll have to get beans with rice with the tofu to get the same nine essential amino acids you would get from eating ground beef or something like that. so I like you know animal-based, but if you're a vegetarian, you still can get your protein. You just have to be very cognizant of the fact that you need to combine. You've got to watch your carb ratio. A lot of plant-based things are higher in carbohydrate than protein. so If you're trying to gain, if your goal is weight loss,
00:15:35
Speaker
You got to make sure that all your macronutrients, macronutrients are carbohydrates, fats, and proteins. You got to make sure they're balanced to your goals. And each person's body composition and goals are its bio individual. There's no like one stop shop of like, okay, leap this amount of macros. It's a very specific to the individual, to their health history, to their age, to their activity level, to their sedentary or not, to their health history. Do they have autoimmune conditions, thyroid? you know All of these things, that's why these cookie cutter diet programs, they're a good make starting point to like get wet your whistle, like to learn a little bit, but they're not going to be the be-all and end-all because they're not specific to your specific body. Working with a coach who really knows her stuff or his stuff,
00:16:24
Speaker
like you, that's going to help someone because that's taking it to the next level. And every professional athlete, most every you know government official, they work with coaches, a speech coach, a a writing coach, athletic coach. So if you want to be at the best of your ability, work with a coach. And that's the thing, I think most times it's like in this world of fitness, we have ideas of what we think we should eat. We have ideas and we think we should train, right?
Eric's Personal Fitness Experience: Lessons Learned
00:16:52
Speaker
So as we age, our body changes. I realized when I was hiking in Peru not too long ago that because I was plant-based and I wasn't lifting weights or having, you know, protein as meat, my body felt weak and I was losing muscle.
00:17:06
Speaker
And my friend was like, Eric, I feel like as women get older, we gain weight, right? You were talking about this room's fat and, you know, next to like guys, we lose muscle if we don't lift weights. So from your perspective, you know, if I'm coming on to you as a client, just say a woman, just say someone's coming. 42 years old, they're pretty healthy. They're in shape, but their hormones are kind of triggering like their weight from their stomach area. and they're out at night, would you prefer them to eat at dinner? Like what should they order off the menu? Should it be like steak? Or should it be like chicken breasts? And they're like some veggies with fruit? Like what type of protein? Like, is it should it be chicken? Because I think all salmon, I think people get confused on what protein because people need to be told what to do. So yeah.
00:17:54
Speaker
so If it was a woman, 42, and her goal is weight loss, what I would do is I would make sure she has enough fiber, so 30 grams of fiber per day. in Fiber, we get from usually vegetables, but you can also get it from oatmeal, brown rice. Fiber is going to help the gut microbiome. It's going to help with digestion. It's going to help with bowel movement. so You want to make sure you got enough fiber on your plate. so That's mostly from veggies, fruits, and some carbohydrate sources. then you want to make sure protein is the main thing because that earns more calories. Because when you eat it, Tef, the energy expenditure of digestion is higher than the other macronutrients. so You want to have protein. If weight loss, go for leaner proteins, but you do want to also have some fat in there because fat actually balances hormones. We need healthy fat. That's why the low-fat diet and the low-fat Absolutely. A healthy fat, avocado oil, avocado, olive oil, olives, fat from certain meats. So if you're eating like brown meat chicken like the thigh, that is higher in fat than the white meat chicken, which is fresh. That's actually healthy for you, right? Yeah. That is good. You won't eat the fat from the meat.
00:19:09
Speaker
Yeah, so that's an actually misnomer. We do need fat, and especially women over 40. It's really important to get enough fat to synthesize hormones. It helps with hormone production. It does a whole lot of other things in the body as well. So you want to make sure to get healthy fat. But say for instance, you're having a side of avocado already in your salad, and then you were cooked it in olive oil, you probably have enough fat because you got your olive oil in your cup that maybe you would want to have the lean piece of chicken versus the thigh because now it's getting a little heavy in the fat area if weight loss is your goal. Now, everybody's goals are different. Some people want to change their body composition, which is not necessarily weight loss, but it's the way the clothes fit. It's more muscle mass, which weighs more than fat does. so
00:19:53
Speaker
I try not to have women get hung up on the weight on the scale. Definitely women. I have a lot of clients that, you know, because I always say you're going to lose interest before you lose weight, especially if you're lifting weight. Why is the scale such... I can't say this is a bad thing, but why does it trigger women so much? What is it about the scale? I know from my mind, the number, but do you tell your clients to stay off the scale? what are you re so do is How you stop to a client that's trying to lose weight and get that body composition they're looking for?
00:20:27
Speaker
I say that should not be your main focus. You can use it as a tool. Most of my clients at the beginning, they're telling me they're weighing themselves every single day. I said, okay, stop doing that. You don't need to do that. First off, how do your clothes fit? Have you lost inches with a tape measure? How do you feel? Take photos. How are the photos looking? Do you see a change in body composition? Because a muscle weighs more than fat, we're trying to build lean muscle because lean muscle is going to burn more calories at rest than fat is. Why would you weigh yourself every day? Also, as a woman, again, a hormonal fluctuations, during certain phases of your cycle, you hold more water weight and you retain more water. So that's water weight. If you had a lot of carbohydrates the night before, you're going to retain more water because carbs retain more water.
00:21:15
Speaker
okay if you didn't have a bowel movement you're gonna weigh more like if you slept really poorly you're gonna weigh more if you exercised before and you sweated a bunch you're gonna lose water weight you're gonna weigh less so to me weighing yourself every day is not the most accurate way because there's too many variabilities we want to make things want to take out some of the variables and keep it really concise.
Muscle Gain vs. Weight Loss for Women Over 40
00:21:40
Speaker
So I like to focus on pictures and inches and tape measure. And then if it's something you really want to do the weight, you can do that like once a week max, but I don't even recommend it. I think too many women are in the diet culture that like
00:21:55
Speaker
Oh, it's all about weight. And I want to be the skinny waif thing. And I'm like, no, be strong. Get muscle mass. Muscle is going to weigh more, but you're going to look tighter. You're going to look more toned. Your clothes are going to fit better. You're going to be a dress size down, but you're going to have more muscle on your body than fat. So focus on that. And it's so good, you said it, you said it so perfectly, because I always tell clients, how do you feel, right? yeah You know, because even, you know, as a man, you know, like, oh, I want to be leaning like a ball player, I don't want too much muscle, but then I lose too much. i'm like And I'm like, man, am I skinny? So even I'll get in my mind about my body and say, no, I want to be strong, I want to feel good, I want to vibrate like I am who I am.
00:22:34
Speaker
So it's good that you said that, like, you know, the skill is good. We use it as a tool, right? You understand your cycle and your phases and what fool, you know, is good for your body because everybody can be plantless, right? I think it's so important. So let's move it until like, you know, women or moms out there, right? that yeah I have clients that got multiple kids. They're running a business, they're very entrepreneurial, successful, they have husbands and look out, but maybe their hormones off where I have some clients that don't eat as much, right? What do you recommend for women who are constantly active and busy in business, as well as a mom and as a business owner?
00:23:12
Speaker
how should they look at their diet and exercise routine throughout the week? what which What would be the resume you would give them to kind of focus on to kind of be more stabilized in their body and in their mind so they're not all over the place mentally in emotion? Absolutely. Great question. What I see a lot of women over 40 is they are stuck in diet culture where they are doing they are thinking they have to eat less and exercise more. And so they're so focused on skipping meals or fasting for too long or eating snacks as regular meals.
00:23:43
Speaker
So they'll, you know, have two cups of coffee. Then they won't eat till like 2 p.m. And then they'll just have like a handful of nuts and a banana. So they're not fueling their body. They're not stabilizing their blood sugar. And I get it because they're so busy. They're like, I don't have time to eat breakfast and eat lunch. I'll just eat dinner. What happens though, your blood sugar has been unstable all day because you skipped meals. You're running on cortisol and adrenaline from the coffee. You haven't had anything to eat, you've been running on stress hormones, you've now had like a snack to hold you over. Now dinner comes, you're finally decompressing, you have time, you end up binge eating, you end up overeating all your calories in one sitting, then you've got all these cravings for sweets after the dinner because your blood sugar wasn't stable all day, you were running on stress hormones, now you're finally like, I can breathe and now you can't stop eating.
00:24:36
Speaker
I think I can refer to that. I think I do that sometimes. And then I eat a big meal and then I'm like, I'm so hungry afterwards. That makes so much sense. You're not stabilizing your blood sugar. And I get it. I used to be like that too, because we live in a society where we're not like we're in Europe. where people stop and they prepare lunch and they take an hour siesta and they take an hour. We're go, go, go. So people are eating their lunch in their car and they're eating protein bars and processed crackers and just going and just, okay, I'll have a cup of coffee and I'll eat later. And then they get busy on Zoom calls and they don't prioritize their health, their blood sugar, their mental health.
00:25:13
Speaker
Yeah. So can you give us the Josephine Fit formula for 40 and over or however, what is the blueprint that you can give someone to look at? And then like you said, everyone bio-individual needs different, but just from a general standpoint that they should eat or kind of follow to kind of keep that blood sugar level, kind of keep them regulated throughout the day. Well, they're not like me. I'm saying that's me. I'll have one meal, big meal, and they're like, hey, late at night, I'm binge eating snacks. And I can't control that i was weird. yeah So yeah, so we don't want our blood sugar to spike too high, like eating a bunch of sugary, like a donut or a highly glycemic food. And we don't want it to dip too low. So both too high and too low is going to make us in an inflammatory state. And it's going to put us on a blood sugar roller coaster. And when we're on that roller coaster, the body's looking for fuel. Our brain runs on glucose as the primary source to keep it going. If it's too low, we're going to get shaky. We might get dizzy. We might get hangry.
00:26:12
Speaker
we might get moody, and then we're looking for the quickest source of glucose. So what's the quickest source of glucose? Something high, carbohydrate, high sugar, right? You're not going to go, oh, I'm going to sit down and eat a lean piece of chicken right now. You're like, I just need fuel because I'm going to like, I got to eat some crackers. Whatever the first thing I see in that's closest because my body's going to crash. So we don't want it too low. We also don't want it too high, which is eating like a lot of naked carbs is what I call it. like Eating a donut or a pastry or a bagel without some kind of protein and fat source. so Yeah cause that'll spike your blood sugar and then what happens is you get hungry an hour later have you ever had. A croissant in a coffee and then like an hour later you're like i'm starving by just eight like a five hundred calorie croissant.
00:26:58
Speaker
and coffee it's because your blood sugar spiked and then it dropped really fast it didn't plateau so now you're hungry again that's why you want to eat protein it's going to stabilize the blood sugar fibers going to stabilize the blood sugar because it's slower digesting you want to eat fat slower digesting it's going to help all the macronutrients so for a very busy woman I say keep it simple. Maybe twice a week on a Sunday and a Wednesday, you prep as much as you can. Most of your meals make it easy. Some chicken, some you know ah sweet potato or rice as your carb source. Cook it in some olive oil and then a good healthy veggie, you know whatever you enjoy. Have that for your lunch. Keep it you know in a Tupperware.
00:27:45
Speaker
Eat that for lunch and actually sit down for five minutes and eat it because you're worth taking five minutes to fuel your body. This is our temple and this is what we're working with and it's a car. We got to keep it. If you're running on fumes all day because your gas tank is always on empty, your mood is going to be crap. Your energy is going to be crap. Rain fog gonna be through the roof your relationships are gonna suffer in your work is gonna suffer because you're not focused on keeping your blood sugar stable so the very simple. Eat every three to four hours make sure you're getting thirty grams of protein thirty grams of fiber throughout the whole day so around ten grams or so per meal.
00:28:24
Speaker
Make sure you're getting all your macronutrients, you're eating 80% whole foods, and that'll keep your blood sugar stable. Protein, fiber, and all three macros every three to four hours. Oh, and try to eat around the same time in each meal. This is another thing I see. People are so all over the place. They're eating one meal, at like 2 p.m. and then dinner at 9 p.m. and then the next day they're eating breakfast at 7 a.m. and Our body is on a circadian rhythm. It's with the sun. So we want to show the body consistency, safety, the nervous system, safety. How do we do that? Schedule. I know it's kind of boring, but it's like we got to be on a schedule. It doesn't have to be perfect around the same time of breakfast every day, within an hour of waking up.
00:29:12
Speaker
We lunch around the same time, within an hour, and dinner around the same time. This is going to keep our blood sugar stable. Our body's going to know when to expect the next meal. We're not going to have cravings because it's the cravings and the hunger and the skipping meal causes the binge eating at night, which causes you to sabotage your weight loss efforts. It's a really all quite simple, but just because it's simple doesn't mean it's easy to do. Yeah, they're not aware. They need someone like you to come out in the direction. What do you say for someone who's on a cycle? I mean, I'm pretty sure when you're in a cycle, you feel different, but you still try to be at the same time? you know Or like how does that work? Because I'm pretty sure it's you crave more, crave less. I'm not sure. late but
00:29:52
Speaker
So on um during the time of the cycle, if you need to rest more, I'm all for that. If you're also doing less intense workouts, maybe you do a nice long walk or a mellow hike where you do some yoga or Pilates. We are more prone to injury at the time of the luteal phase and menstruation. So you don't want to necessarily be pushing yourself too hard with heavy, heavy weights or hips. Is that the week before? The week before is the luteal and then the bleed is right after, which is the menstruation. But everybody's body is different. Some people feel energetic, but for the most part, you want to try to do some light movement, but maybe you're not going for your PRs with your weightlifting. You're not doing your you know intense F45 workout class, which, frankly, I don't believe in any way, but like we'll get I don't know if there's time to go there today.
00:30:41
Speaker
But so it's like you want to go with your cycle. The other thing is I say eat more starchy, healthy carbohydrates, a more sweet potato, more rice, you know, maybe more fruit. Again, we want to keep it as less processed as we can. But you know, if you have a craving for some chocolate, eat some chocolate, just don't eat the whole candy bar. You know what I'm saying? Focus on more anti-inflammatory because we are in in an inflamed state. So you want to But go with your body. If you need to eat it, a little more rice, a little more sweet potato. If you need some more fat, some more avocado, your body's going to need more calories during the time of the week before and after. But it's usually we crave carbs and sugar. So if you can kind of focus on eating more healthy foods, the cravings will go down a little for the you know worse stuff.
00:31:28
Speaker
Yeah. So basically you're saying anti-inflammatory diet, you know, you said viral protein, healthy fat. We want to stay consistent in our eating habits, right? So we want a circadian rhythm. And, you know, we talked about prioritized and rest, maybe less of training when you're in that phase the week before, but like you said, everybody's different. But last but not least, I want you to talk a little bit before we get off here, a little bit in your world, how does self-love improve not only your psyche, your body, your day to day, like how important that is for you and your class and just in general people.
Mindset and Self-Love in Achieving Success
00:32:04
Speaker
Can you speak on that? Absolutely. So the thought become beliefs and the beliefs become the way we perceive reality and the way we perceive ourselves. And so if I think that every single time I eat something that was off my anti-inflammatory plan,
00:32:25
Speaker
and I get into my shame spiral and I start hating myself, you're causing more damage. You got to forgive yourself, move on, start over the next day. You may have to start over multiple times, but so the self-love is really important because if your thoughts are just, I'm a screw up, I never do anything right, all negative thinking, you're never going to have success, not just alone with your health. You're not going to have success in relationships with job, with anything. So self-love is a huge part and self-love comes with self-respect. So when you respect your body and you eat to nourish your body and you move to nourish your body and you have think thoughts that stimulate your mind and you read and you learn and you educate yourself and you have a bad day and you think some negative thoughts but you say, you know what, I'm going to forgive myself and I'll make a little gratitude list or I'll do a five-minute meditation or I'll take a walk in nature
00:33:22
Speaker
You got to flip the script and go do something. I call it contrary action. It's something I do with my clients a lot. is' like They're like, I messed up. I ended up drinking like three glasses of wine and I ate the cake at the birthday party. I said, that's over and done with. You beat yourself up enough about it. That's done. okay No problem. What can you do next time to set yourself up for success? Let's think about that. You can eat a meal before you go to the party. You can say yes to one of the items, the alcohol or the dessert, but maybe not both. Next time you're feeling a craving for that, you can eat something that's going to nourish your body more and wait for the moment to pass. You can do some breath work. You can meditate. You can do yoga need or you can call a friend. There are so many things you can do because a lot of times food is probably one of the biggest coping mechanisms in the world right now.
00:34:13
Speaker
Yeah, it's full, man. It's full depiction mode. And when we're like feeling that lack of love of self or others, we go eat. We binge, emotionally eat. It fills us up until we feel good. And then we self-sabotage the weight loss or the process to the progress. So, I mean, it's beautiful and I think this is why you know I wanted to interview you and talk about this because you have this medicine within your vessel of how you show up. I've been watching you for years, worked out, consistent. you know Even being a mom now, you're still working out and you're still prioritizing yourself, self-love, self-respect, eating. Even though it might be tough at times, you're still regulating yourself to be in the highest vibration with you so you can serve not only yourself, but your clients. And I think as women, from my standpoint, having women clients,
00:34:57
Speaker
They're always put in others first, especially moms. I would say the number one thing stopping people from getting their goals with anything in life is mindset. So before I know the exercise and the nutrition and the latest diet and fat and all that seems like that's the most important. It's actually your mindset because self-sabotage, subconscious programming, subconscious blocks, that's what's keeping you from getting successful and getting to where you want to go. So mindset is number one. That's not the glamorous part, so no one wants to talk about that. But when I work with my client's mindset, it's probably one of the biggest things we'll work on. That's one. Two, for women in general, I get it. There are times in life where you kind of have to put yourself on the back burner a little bit. But what I'm seeing too much with women is they're doing that five, six, seven years. Your kid's now six years old and you're still not taking care of yourself. At that point,
00:35:50
Speaker
You are not prioritizing yourself, and I get it, it's hard. I only have one child, but if you have multiple kids and a full-time job, who wants to work out and eat healthy and all that? I get it. The problem is, I look at it as this analogy.
The Importance of Self-Care
00:36:05
Speaker
If you're on an airplane, they always say, put your oxygen mask on first. Then you put it on your kid, your spouse, the next-door person sitting. If you're always putting it on everybody else, your oxygen is depleted. So what's going to happen to you? you're going to die eventually. Whether it's a mental death of mood and mental health issues, whether it's overweight, whether it's heart disease, diabetes, whatever. so The excuse that I'm hearing too much from women that I understand because it's tough is that I don't have time to prioritize myself.
00:36:39
Speaker
great And what I say to that is that's a block and that's an excuse. And let's dive deeper into that and figure out why you've got that. What is in your psyche? Is it people pleasing? Is it boundaries? Is it childhood experiences where when you put yourself first, you are called selfish? You see, like, what is it? Because to be selfish, I want to be selfish. Because you know what? When I'm selfish, I can give more to other people. Because if my cup is filled, I can give more to my son, I can give more to my clients, I can give more to my workout, I can give more to my friends. If mine's depleted and empty, I have nothing to give. I'm in a bad mood, I have no energy, mean to my partner, I can't play with my kid, I have no energy, I'm plopping in front of the TV.
00:37:22
Speaker
and I've been there, it's not like I haven't done that, but I'm saying most of the time I try to focus on myself first and give from that. so That means, honey, I got to go meditate, sorry, you're going to have to like play by yourself for 10 minutes. Or like, I didn't get my exercise in today, let's go on a walk together and push them in the stroller. Start small, like incorporate your kids into your workouts, Get them to see, be a good role model for them. Work out with them or walk with them or put them in the stroller or get your spouse or partner on board. Go on a hike with them or get some e-bikes or do a workout video for kids in the family. Put it up on YouTube and move your body and show them like your body is. It takes a little bit of habit change and it takes some creativity.
00:38:09
Speaker
And I get it, we're all tired and with the work and everything, but you're not going to be any use to your spouse, to your partner, to your kids or your job. That's the other thing. People's like, my job, I have to make money. I have to make money. I get it. I've had financial pressures in myself. However, how am I going to work a job when I have diabetes, 20 different health problems, brain fog, bad mood, depression, anxiety? You think I'm going to be a good employee or you think I'm going to get canned eventually? Yeah. You can get canned all day. That's what I'm saying. So like, you got to put your health first and then focus on your job, then focus on your kid, then focus on the things. So I call that selfish, but self love, selfish, self love.
Josephine's Mentorship Program and Social Media
00:38:49
Speaker
Yeah. Selfish, self-love, health is wealth. We know that. Yeah, absolutely. Joseph said we've been incredible guests. I appreciate all the information, insight, energy, wisdom. How can we find you? How can we connect? Can you please tell us the social media accounts? All the things. So we want to be in your vibration and vortex and get your own coaching that you have for three months. Can you tell us more? Thank you. Yes. So I'm ah on Instagram. I met weight loss by Jojo on Facebook at Josephine Korshoff, G O R C H O F F. You can find me on fitness by Jojo's on my website. And yeah, I have a three month one-on-one mentorship program for women over 40 professional women over 40 who want to lose one to two dress sizes, earn off the belly fat, boost their energy and fit in their old clothes again.
00:39:37
Speaker
Feel confident and will be working on mindset will be working on sleep will be working on nutrition will be working on exercise will be working on mindfulness inflammation hormones it's a holistic lifestyle program. So it works on all areas of your life mental physical emotional spiritual. And so I find that you can't have one without the other because we are 360, we are a circle. So when you try to just focus on exercise but you don't have your mind right, it ain't going to work. If you just focus on your eating but you have no energy, it all goes together. If you have no spirituality, no mindfulness,
00:40:16
Speaker
that's going to cause inflammation in the body. So you got to do the whole thing. And so, yes, so my program is just working with professional women over 40 to help them beat their best selves with the focus on health, wellness in every aspect. And it's very high touch. We're in contact daily and it's a great program and helps over 300 women. And I continue to do so. And I love it. Yeah. And I mean, you help people, you know, outside of that, you help people, you help people like me. I mean, I learned something today. You're a great individual. And like I said, people, follow her on Weight Loss by JoJo. Go to our website. Everything will be in a show notes. She's incredible. She's going to get you where you need to go. And she is the true embodiment of spiritual fitness because you can't have one without the other. You need the mind, you need the body, you need soul, you need the emotions, and you need everything you need for the trauma, even the rest. Even with times you eat, we got to dive deep. And you get to be in contact with her daily, within her mentorship program. This has been an incredible episode.
00:41:15
Speaker
JoJo, I'm calling you JoJo now, Josephine. Yeah, I love it. No, both of them. It's been amazing. Has anyone listened? Subscribe to the YouTube, subscribe to the podcast, spiritual fitness podcast, and I'll share, this subscribe, like, follow JoJo, get in her vibration and learn and grow. This has been another incredible episode. So it is with so much gratitude. Thank you, thank you, thank you. We're done.
00:41:40
Speaker
Thank you for joining us on the Spiritual Fitness Podcast. We hope today's episode has inspired you and provided valuable insights for your holistic health journey. By blending spirituality and physical wellness, you can strengthen your body, mind, and soul. If you enjoyed today's episode, please subscribe, rate, and leave a review. Until next time, stay strong, stay inspired, and remember, it's miracle season.