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#skinthusiast: the podcast
When Did Eating Healthfully Become “Diet Culture”, Easy Changes We Can Make To Feel Better Fast, and the Wedding Menu Drama Seen Round The World with Sam Cutler
01:03:28
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- [00:00]
A
Everything is linked to our mental health and our mindset. It's really always a chicken or the egg kind of conversation with that, because when you feel confident and you feel better, you're more likely to make choices that feel good for you. But you have to have that proper mindset and that headspace to make those choices as well. And it's really just about remaining steadfast in your knowing that you can find the answers and that there is guidance all around you. And your body has so much to tell you if you listen to it and lean into it.
- [00:34]
B
Sam Cutler is a nutrition coach and a health and lifestyle expert who first caught my eye when her video of her menu at her wedding went viral. And not for good reason, which you'll hear about later in this episode. I was immediately drawn to just how vibrant Sam was. And then after looking at our socials and realizing that this was not her starting point, I immediately felt like I wanted to know more about her journey. She's personally overcome her own health struggles and chronic skin conditions and now helps me many other women to do the same through her tips and tricks. And in this episode we chat about a couple of tangible changes you can make to your daily routine to help yourself to feel more energized and just better right away. And I think that that is a lot of the motivation when it comes to changing our lifestyle habits. If we can get just one or two things to adjust and then we start to reap those benefits and feel how much better we feel, it gives us the motivation to keep going. So I really love Sam's layered approach, as she calls it, where you just kind of change one or two things and then over the and years you can start layering more and more changes into your lifestyle routine until you feel like you're optimizing. But as she mentions in this episode, it is a process and we're all a work in progress. Tune in because I think you're going to have some notes on this one. So Sam, thank you so much for taking the time out of your schedule to come on today. I know the audience is really excited to hear from you because I got quite a few questions when I mentioned you were coming on. So first I just want to like thank you for sharing your journey because you're so raw and open. But I like to start every podcast because this is a skincare heavy podcast by asking what is your first skin or skincare memory?
- [02:10]
A
Thank you so much Amy for having me. And I feel like my body softened right away when you just Said like, thank you for being vulnerable. So I want to mention that as well. It's always you never don't get nervous when you do these things. So of course, so nice to just like soften in and talk with you and be vulnerable as well and just kind of embody that energy. Which leads right into our first question. It's interesting when I think about my first memory with skin care because I think as a young girl you're always just targeted with acne stuff right away. And my original experience with skincare was actually not like as a teen I had some acne, but not as bad of acne as I had as like a young adult in my 20s. But I always had acne prone skin. So I think my first experience with skin care is probably like really harsh chemicals of trying to get rid of acne, which was probably just normal hormonal puberty type of breakouts here and there. So things like proactive and like really heavy, harsh stuff on our skin is honestly some of my first experience with skincare. And I wish I knew more. And I think like, I don't have any kids, but if I do have a daughter one day, I'm so excited to educate more on like all the other factors that impact our skin and the way we can just do things so much more naturally. The beauty space has changed so much. So that's definitely the first place I kind of was introduced to skincare.
- [03:40]
B
That's it's really why I like having guests like you on the show because I come from such a clinical and medical background and the way I treat acne is I would say, 70 to 80% topical. But in more recent years, there is a lot of emerging data about how diet affects our acne, how lifestyle affects our acne. So of course I like to incorporate that into my education. But I just like the audience to hear from people like you who really kind of took matters into your own hands to understand your body and what you needed and kind of really changed your health from the inside out. And I'm sure you would agree that when, sometimes when we take that approach, it's more sustainable, right, because you understand kind of what's going awry and, and make the changes that your body is craving. And so for the audience that doesn't already follow you, can you give us a little rundown of kind of what your journey has been like to hear like what were some of the conditions that you were facing, some of the symptoms you were facing and how did you really turn your life around and what Was like your breaking point. What brought you to make those changes?
- [04:38]
A
I, for anyone that doesn't know me, I suffered from a lot of chronic health conditions, many of which leading back to inflammatory responses within the body, which can come out in everybody in different ways. And so one of the things I mentioned quickly is like I had really bad acne in my 20s and I always refer to it as like severe adult acne because I think adult acne is pretty normal. And I actually remember as a teen hearing about like my older cousins and stuff saying they had worse skin in their 20s and 30s than they did as teens. And I was like, no way, it can't get worse. Like that won't be me. That can't be what happens. But it did for me. And especially as your hormones regulate and so many different factors and stress and our environment changes. But I also think one of the things that was really like an eye opening experience for me was that no matter what you're doing and all the factors in your life, they're going to come out in people differently. And because I'm acne prone, that was one of the reasons that I had severe acne from a lot of that chronic inflammation. So I was suffering from a lot of different things that you can see externally, which I get to show on visual platforms like TikTok and Instagram and obviously is like catchy to the eye. But also internally, a lot of the things that were going on because of an array of really imbalances through nutrition problems was really a core of it. And not really understanding how to nourish my body and feed my body, but also not understanding how to really manage stress and other factors that impact those. The way we do digest our food and the way that our gut heals and the way that our sleep patterns are. So I think it's really quite easy to say it's or people want to hear it's one thing, they want to hear the easy fix. But we're this whole ecosystem at all times. And so, you know, I'll still get breakouts or pimples here and there when things are really stressful. Like nothing goes away easily when once you regulate one area, it's this whole balance consistently. So that was really a journey that I had to go on. And I don't think it was really one tipping point that made that change. It was really learning and layering on. And I always say this with our clients in my community as well, especially like within Mindful is if a lot of the stuff feels heavy, just start with one thing that feels like digestible and that you can take on and layer on top of it. So for me, I had really bad skin, but I also had horrible, horrible digestive pain. I also had really bad bouts of depression and anxiety and mental health issues. I was feeling constantly lethargic and really combating with energy and hormone regulation. But the women's health space is still so heavily rooted in diet culture, and we use weight as a primary metric of our health, which, in fact, it is not really the strongest metric of our health when we look at our bodies as a whole. Whole. And so growing up in that, I was consistently like, I need to lose weight, and it's going to solve all these issues. I need to lose weight. And, like, we're looking at this number on a scale which is so subjective and changes so drastically from the way our hormones fluctuate in our cycle to what we've eaten. You know, how we've been working out our body composition, our muscle mass, all of that. And I think because of what I was exposed to was a lot of what I focused on. And it wasn't until I kind of peeled that piece back and said, okay, what if I don't care about that? What if I actually instead lean into the way that I feel? And let's start. And if anyone's listening and kind of going, how the heck do I do this? I think it's about starting with, like, the easiest and lowest hanging fruit. You would probably say the same in skincare, Amy. Like, if someone doesn't have any skincare routine, it's like, okay, let's wash your face, right? It's like, what's the simplest thing you can do? Do you moisturize? Like, what are the basics? And I think it's like that with health. It's okay. Are you sleeping? Right? Like, what does your sleep pattern look like? Are you hydrating? Because you're doing these things each day and you go, oh, yeah, I'm doing them. But you're not really actually bringing intention and mindfulness into them necessarily. So for me, it was all about layering and being conscious and mindful, really, of all the actions I was taking and how can I layer those on? And then you can get really fun once you feel like you have a pattern and a routine you can get really granular with. Okay. It's these specific ingredients. Okay. It's this going on with my gut. Okay. I've learned more about, you know, this area of my life. I run a really, like, biohack and dive into it like, you don't need red light therapy yet unless you kind of have a foundation. If you're not washing your face, I'm sure you'll say the same. No red light therapy is gonna help you. So it's the same when we think about, like, health. And I really had to learn that through a lot of trial and error and just pushing away the noise of what was trendy and then also what we were experiencing exposed to in diet culture to really hone in on, okay, what do I need for my body? Let's bring it back to the basics and then let's expand from that. Once I'm a master of one area, how do we then, you know, evolve from there? So so many people ask me all the time, like, how long does it take? Or how do I get the results you have? Or you do this, how often do you do that? And my response is consistently, what do you. How long does what take? Because I'm still doing it and you're going to still be doing it when you get here, you don't get here and then stop taking care of yourself. Right. You only just get more and more refined in what you're doing and then get, you know, be able to add on and sort of like level up from where you're at. So that was a lot of my journey and kind of the story and the evolution. But I always say I'm still learning consistently. And your body's always changing, so you're never really there.
- [10:05]
B
Absolutely. And I echo all of this when it comes to skincare and skin health. So there are so many changes that happen. I was also one of those people who had a terrible acne flare in my mid-20s that I had, you know, some breakouts in my teens, but it got worse in my 20s. I see it all the time in my patients. And to your point, we have to adapt as our body changes, as our skin changes, as our hormones change. And just I think once you become attune to listening to your body or it can apply to your skin, listening to your skin, you're so much better equipped to deal with those highs and lows and to approach them in a way that's sustainable and in a way that doesn't really wreak havoc on your mental health. Right. Because those tough times, whether it be acne or whether it be weight gain or you're dealing with some other chronic issue that's really tearing you down, especially if you're not used to dealing with it, it can really wear you down mentally. And did you find that making these changes really helped with your mental head space.
- [11:03]
A
Yeah, 100%. Everything is linked to our mental health and our mindset. And it's really always a chicken or the egg kind of conversation with that. Because when you feel confident and you feel better, you're more likely to make choices that feel good for you, but you have to have that proper mindset and that headspace to make those choices as well. And it's really just about remaining steadfast in and, like, in your knowing that you can. Can find the answers and that there is guidance all around you. And your body has so much to tell you if you listen to it and lean into it. It's interesting as you talk about mental health, like, one of the things with skin is, and, like, our face and the way we look is it's the first thing people see. And whether that's a lot of people talk also about, like, I had a lot of facial inflammation. When I had a lot of just body inflammation, I carried it in my face so drastically. Like, I already look. I have, like, a round face, right? I'm naturally going to have that kind of look, especially if I have a lot of inflammation. And it's really. It really is hard if you feel like what you're putting out first in front of you, you don't feel confident with, because it is the first thing people see and the first thing people. People interact with. And I've always been really transparent, talking about. I know you do injectables. And I think that space is so incredible because we give people the option of choice, right? It's not something that people have to do. It's, you know, but we shouldn't shame anyone for doing it, because really, at the end of the day, we should be feeling confident in the way that we put ourselves out. And it actually doesn't matter what anybody else thinks or how they judge it. We need to feel good, we need to feel confident, and then that makes us make better choices and allows us to feel empowered to make those choices. And I remember feeling, when I had acne, like, I would rather cut off the skin on my face than have to go to an event that I was going to where I'd just be, like, piling on makeup and it's not covering, and then this pimple's popping and la, la, like, just on and on. And it was so just disassociated from who I wanted to be inside. And it felt like that was the only thing people were going to. And, you know, for me, that was acne for so many people. It's eczema or rosacea. Or when we talk about with food, it's bloating or feeling like, you know, you hone in on one area of your body that you don't really feel confident in. Or maybe it's your hair that won't grow. Like, whatever it is, we need to really take back control over the choices that we have to feel our best, and we should never be really, like, shunned for that. I think it's a really empowering experience. Experience to understand what's within our control. I mean, you see all these things. It's like the kids in high school now versus the kids. Then they just have access to all this information. Okay, if we had TikTok, we would be a lot cuter.
- [13:42]
B
That's so true. We would have been doing the same thing if we had access to these platforms at that age. That is so true. And so for somebody who's listening, who really echoes your experience, maybe they are where you were then. You know, this isn't prescriptive, as we've mentioned. Like, it's not one size fits all. You really have to understand what your body needs. But what are some of the early things that you, like? What's the first thing you did? What's the first change you made that kind of opened your eyes to, like, oh, I can actually start to heal some of this on my own.
- [14:11]
A
So when I was going through a lot of these changes, I was working a corporate job, but I started my blog on the side, and I was. My blog was just lifestyle. It wasn't really health. And I realized I wanted to get more into health because that's what I was going through. And I started to recognize, okay, this is a lot of the issues that I'm facing. So I became a health coach. But as I was doing that, it was really to learn what was going on inside me because I kind of knew that it wasn't something like I was going to doctors and trying to figure out what was going on. But people, you know, on. On a blood work or looking at me in general, you're saying, oh, you're healthy. Like, I don't, you know, Right. I'm keeping you alive. And that's a doctor's job. And they're like, you're good, and until you kind of know what you're facing. So I wanted to understand a little bit more. And I remember going into health coaching and them talking about stress right away and stress and our mind and gut Connection and how important it is to nurture our gut, to be able to nurture our mind and vice versa, which we kind of just touched on. And I think one of the first things, as crazy as it is, and I tell everyone this is like a great place to start, is to think about what factors are impacting your gut. Because I really do feel like it's the operating system for truly everything in our body, whether it is external or internal. It really is a place where so much stems from and adding something like a probiotic or different factors in your routine that can improve the good bacteria. And I'm happy to talk a little bit more about gut health if, if your audience is interested, but just improving the good bacteria in your gut so that the ecosystem is stronger to combat the things that we're naturally exposed to, which is things like environmental factors, chemicals, food. Right. We want to have balance and we want to be able to still have a lot of those fun foods or things that might not be as easily broken down, digested. You're able to better do that when your gut is in a healthier state. It's also where 90% of our serotonin is created. So it's a place where we nurture a healthier, happier headspace as well. So really caring for that is super important. And I think that was like a huge, huge eye opening experience when I went, hang on, maybe this is actually where I need to focus versus a number on a scale. And then a lot of things sort of rippled from there. So if someone's just starting, I think, no, you can't just do it. You know, open a book and see exactly what's going on in your individual digestion because there's so many layers. But I would say adding in good bacteria, probiotic starting, a couple different habits that can help nurture a healthy gut. Adding in gut fueling foods like fermented foods, kimchi, sauerkraut into your routine, in your diet, leafy greens with lots of prebiotic fibers that feed the good bacteria. That's a really great place to start. And you notice right away different changes in your energy. I mean, for me, it was definitely changes in my skin and inflammation, just really everything. And then it leads slowly to the mental health piece. So I think that's a great place to, to lean into.
- [17:08]
B
I think that's great advice. And before we go too far into the specifics, I want to touch on something that happened to you and something that you've been really open about, and that's that a video that you made after your wedding went viral. And I'd love to hear your experience with that. What exactly people took issue with and then how you dealt with that kind of forward facing scrutiny.
- [17:31]
A
Yeah, this is such a fascinating topic to always talk about because I think a lot of creators and people who put themselves out there, businesses as well, get a lot of, like you said, exactly, scrutiny judgment online from a lot of people who see like a snippet of their life without really getting the full picture or understanding their story or going along with them. And I think with TikTok we're exposed to that a lot more because there's so much discover, whereas on Instagram we're a little, we're taken along with the story a little bit more of people's lives. So exactly as you said, Amy. I had put out a video on after my wedding of what I ate on my wedding day and that was went crazy viral. I think it was really, you know, there was a couple really, really large publications that wrote about it and picked it up and really changed the narrat about what the video actually was, where people saw the article or the caption, right. That kind of clickbait headline that they put out, clicked on the video and right away started trolling me and attacking me instead of actually watching the video or clicking on me to see what I, what I do. Through the course of my learnings, I realized that I was intolerant to gluten and dairy. So I don't eat gluten and dairy. And so I thought that was a great piece of content as a bride who's gluten and dairy intolerant. But I also try to live my healthiest life. So just like, you know, being conscious of the type of alcohol I consume, all these different things. So I really took people with me along my wedding day and shared what I do, which was not unlike any of the other content I share. But some of the headlines were, you know, like starving guests, forcing them to eat certain things. It sounded like the Hunger Games. Honestly, I think someone referred to it as the Hunger Games, which is kind of funny because our wedding was so lavish and like beautiful and we had honestly every type of food you could even imagine. I really also, my thing is like, you're the bride pick, you know, right. Like if you're the bride and the groom, you guys pick what you want to eat on your wedding day. It shouldn't matter ever. But especially not if you're spending so much money on what you're eating. And of course having options for guests. But my wedding wasn't all gluten and dairy free. But if it was, okay, yeah, that's your prerogative, right? Like, we had options for everyone. I had gluten free bread. There was regular bread, great. But, you know, it's just, I think what I learned from that experience and to be transparent and I've talked about this, it was super difficult right after. It was really, really tough for me. You have this. There's a name for it, and I kind of forget. But there's definitely this experience where all of a sudden you feel like everybody is talking about you and knows about you. And for me, it only really lasted, I would say, a couple, like, two weeks or so, until my husband was, you know, really focused on, okay, we need to get out of the house, and we need to realize that this is not the reality. When you step on the street, not everyone's going to be yelling at you and telling you how terrible you are. That's really happening on your social. Get off the social and into reality. But you sort of have this misconception of. Hang on. Millions and millions of people have seen this on all major publications around the entire world. Like, truly around the world, from Australia to all over Europe, and just. Just really everywhere there was publications about it. And you have this, like, idea that, oh, my gosh, I think it was a slow news week. I always laugh about that. Like, nothing else was happening. But, you know, I just was sort of the victim of that. And I looked at it with, okay, what is my learning here and what is my, like, purpose in this moment? And through that, I leaned into a lot of the women coming to me and saying, thank you so much for being vulnerable and for talking about someone who, like, as someone who is gluten and dairy free or just anyone who chooses to eat differently or wants to eat healthy. Thank you for shedding light on that and not needing to, you know, be different. Like, I am who I am, and I walk the walk or walk the talk. I say all the time on social, I'm not gonna eat differently on my wedding because of that. And so I began to get so many messages from women saying, oh, my gosh, I can never eat at weddings. Like, you inspired me. I completely changed my wedding menu. I've been trying to really lean into satisfying everyone else besides myself. And so I realized there was a much larger conversation. And then it poured in with women who suffer from autoimmune disease, mental health disease. Like, why do they make that change in their diet? Not just Necessarily about the choices that they make or that they maybe have learned they're intolerant to something on a blood test. But why? What is the emotional connection? What is the potential disease they're trying to really mitigate and support? So I realized there was a much larger conversation, which is where I came to build what we now have, Mindful, which is my nutrition health coaching app. And with that, we focus on supporting people through what their individual health needs are, especially through nutrition and all different lifestyle habits, but really, really with the foundation of nutrition, so that there is a place to turn, to have all those fun recipes, to have a community of women around the world, but really just feel like your choices are valid for you and body is yours to choose and support and nourish. And, you know, through that pain, there was sort of a gain in it for me to really see that I can build Mindful. But I do think that a lot of people and, like, had I not had the support of my husband and my family at that time, could really easily be, you know, maybe just say, like, I don't want to do this anymore. I don't want to be a creator anymore. I don't want to put myself out and be vulnerable. Because it felt for a long time. And it's funny, I think now it's kind of died down. We're almost. Almost like a year and a half past it. But I would say I still was getting messages every single day. Probably, like, now it's maybe like once a week, but I was getting probably messages every day for at least a year, at minimum.
- [23:23]
B
That is crazy. And, I mean, that's so taxing. I think of myself and just, like, how I handle comments and messages, and I'm like, one of those people. Like, I'd just rather not see it because it ruins my whole day. So I can't imagine having that, like, really, like, kind of work its way into your life on a daily basis.
- [23:40]
A
Yeah, well, it's also kind of alarming. Like, who are these people? And that was part of what I went through after. It was the sort of questioning of, okay, is it my barista? Like, is it anyone I'm encountering that's there? Also on social. Have I walked around this earth thinking people are innately good and kind and loving? And I've mistaken this, you know, so you have this experience where you really do question everything, and it's the people that really go the extra mile. Sure, you can stop reading comments on one video, but then they're emailing you, right? They're like, how do you have that much time to find that? They're dming, they're finding other videos, they're trolling you, they're commenting on your love, the people that are defending you and that love you and they're really trying to take you down. And part of me now feels like, I don't know, are these people even real? Because it's so weird. I don't think anyone would do half the things we see on social in real life. Like we know they would.
- [24:35]
B
It's really disturbing actually. Like it's really disturbing. And, and I think the sad thing is that we've become so accustomed to seeing this on social media and these people have become so used to doing it on social media that I do fear it's going to start trickling into their real lives. And like, like you said, I can't imagine that these people act like this to the people that they're actually encountering in their day to day space. But it cannot possibly be good for their mental health that they're acting like this online. And it probably is very, I mean I, I liken it to like video games and how it desensitizes kids to violence. Like if you're constantly online speaking this way about people and trolling people, it's going to desensitize you to how you actually need to act in public.
- [25:16]
A
Right. And it's just crazy. Alternatively, on the flip side, the same thing for me where now most comments go right over my head and I don't know if that's a good thing or a bad thing. But you build, you have to build a thicker skin and realize and lean into the good stuff. But I can't say that the bad, the bad comments don't still impact me. And I think what was different about that is I really don't care when someone comments on something that is not really a character trait or like really to my core, if they don't like a product that I love, it's okay. Agree to disagree. Right? Or you know, maybe a habit or something like that. But really something so vulnerable is one your wedding day, which is obviously such an intimate moment and many people don't choose to bring other people into those intimate moments of their lives. But also something that's like nourishment and food and the foundation of the brand that I had spent years building in the community that I had cultivated it around to then be questioned for really what I felt was a core piece of who I was, which was really, really different than someone saying, oh my gosh, you look terrible with that haircut or that outfit on or something. So that was, that just makes you question yourself for a moment and but yeah, it makes you stronger. It makes you, it makes your skin thicker. And I think now it takes a lot for me to, to really get shocked by many comments, but luckily it's not a reality like day to day. I think it's more when we see virality that we experience that. And I do think, and I, I don't not even think I know that a lot of this comes from the sadness of the people writing the comments. And it's, it's more so about them and it's more so about why they're triggered and why what you're doing differently is really a attack on their choices. I think we need to really embrace individuality. And that comes to like we preach this with nutrition, right? I can tell you how I eat and I can coach you, but at the end of the day it's about how all these different ingredients feel. There's science and we have science backed information on what's inflammatory, what's not, you know, how different food reacts in the body. But even with science we're continuously improving and learning more. And I don't think there's any final, final say that we can say on the way things react to us because we need to experience them with all the other factors that are going on in our lives. And so to say that everything should be a certain way or everyone should eat a certain way or everyone should look a certain way, whatever it is that people are so triggered by is just, it's not true and it's not the reality. And we need to embrace our bio individuality and just really lean into that to really thrive and make this world like the beauty that it has to bring. And it's our responsibility to start within ourselves to do that before we can expect others to do it. And unfortunately so many people are not willing to look inwards. I think that's the triggering thing.
- [28:18]
B
This episode is brought to you by well me. Skinthusiast.com is your one stop shop for all things skin, hair and beauty. I have countless blog posts to educate you on all the skin concerns and most common skin questions I receive. We also have a complete skincare basics guide on our shop page as well as the cutest in my skin era crew necks. If you want to support the show, please head over to skinthusiast.com or forward/ shop. And don't forget to rate and review the show, wherever you listen to podcasts. Speaking of triggering, I would love to hear your take on this, because what I find with a lot of wellness creators, and I see it myself on the occasions that I do share anything about what I eat or how I eat, somewhere along the line, just eating healthfully and nourishing your body became diet culture. And I'm sure you still probably get a lot of hate when you share certain recipes or things like that. I. I've mentioned this on the podcast before, but when my daughter turned one, I shared the cake that I made her that was just like bananas and oats and dressed with, like, plain Greek yogurt because she hadn't had sugar. And I didn't want her to have this huge cake of sugar even though it was her birthday. I wanted her to enjoy it, but there's no, you know, she had never had it. She had no need for it, so I didn't want to give it to her. And people just kind of came for me and said I was imposing my own eating issues on my daughter and made me so sad because when did, as I mentioned, eating healthfully and feeding our families in a healthful manner become restrictive or diet, when in fact we're just eating real food. And it's something that I wonder if you encounter in this space often.
- [29:56]
A
Oh, my gosh, so much. And I'm sorry you had to go through that. I just think. I can't imagine. I feel it consistently with myself. But with your own children and making the choices, it must be even more pressure. And. And I know, I hear from my mom, friends all the time, just day to day, there's so much pressure of what are you doing with your kid versus, you know, someone else. So as you said that I saw my life flash with my future children. I was like, oh, boy, I'm gonna be. My kids are gonna be way too healthy. They'll be attacked, I'm sure. But I think, you know, I really do think again. Like I said, I think it's defending choices that people know. Like, you can't think that, you know, something that comes from the earth. And real food and real Ingr and whole foods are like, are the same as something that comes in a package. I do really think that a lot of us have that foundational education. Some of us don't. And I think that's part of it. I do think we need to do a better job at the education around nutrition and health, especially in North America. I think that when I was in school, it's not Something we learned about. And I do really think that. Or we had outdated, you know, like that food pyramid that's so outdated that now has been, like, flipped upside down. And you have that generation of people that that's what they learned and that's what they think. And so there's a piece that's really the education, but there's a piece that's also wanting to validate how you live your life. And feeling like somebody else doing something different really does challenge and, you know, invalidate what you do and make it not okay. Which is, again, back to choice. Like, if that is how you choose to live, everyone will. Like, everyone has their own choices. And regardless if the choices we make are better for us or not better for us, we then experience life in that way, and we can choose to learn from it or not. I always say this with our community. If you eat something, then you don't feel good. We need to drop the guilt and the anger around it and instead go, huh, okay, do I have a pattern here? Right? Like, we do it with alcohol, right? You get hungover. You get sick when you're a kid and you drink too much, you know, at a party, and then you're like, okay, now I'm in my 30s, and I realize where my limits are. And maybe your limits change, and then you get hungover after a glass of wine instead of five or whatever it is. But we have to consistently lean into learning our body instead of being upset about it. And I think, exactly like you said, it really feels like somebody's sitting there saying, what you're doing is not good or it's not okay or is not the right choice. When in reality we need to say, okay, there's this information that I'm being exposed to, but what's actually happening in my body? Because there's so much information and misinformation on social media, and there's so much noise right now about what you should do. We're just in this place of, like, should, should, should. It's not just about nutrition. I'm sure you see it all the time with skin. We see it every time with kids, right? Like, I. I see so much. I think it's because all my girlfriends have kids and are starting to have kids. I'm getting served, like, all the mom content and sending it around, and they're so funny. I love some of the funny videos. But there's just so much shoulds of what we should do, and we just drop that and instead really walk through life with this open mind. And I think we've closed our mind and we've said, this is who I am. Right? I've identified with this and I've identified with eating this way or feeling this way. A lot of people don't know what it feels like to feel good. A lot of people don't know what it feels like to feel like their skin's vibrant or their energy is high or, you know, their digestion's regular. Do people know what it feels like to go to the washroom every day? Like to literally have a bowel movement every day? A lot of us don't because we're so clogged and our digestion is so disrupted. So, you know, it comes down to these simple things. And I think that when you are identifying with a experience that feels so far away from someone else's, theirs really challenges you and makes you feel like what you're doing is not okay and every person's experience is okay. It's just, do you want to feel better? Do you want to make change? Do you want to evolve? Do you want to level up? Right. You said it exactly. It's like your baseline. We talked about the beginning layering on top of those things. What are the simple things you can start doing to feel good. And I think that that's where we really need to do the work in the education system. We need to do the work with our kids. We need to do the work with educating our kids not just on what they're eating, but also on what they're consuming as far as content and knowing that, hey, this is going to be people's experiences or this is going to be, you know, one piece of information. But now how does that apply to you? And I always think it's like this trifecta of, you know, the science that's there and then the learning that you have with your own body. Right? Because that's like this test tube of you get to experience and test and see what's going on with your own. So I always say that it's really this combination of the science we have the research, we have the information from experts, from doctors and scientists, and then we have to take the time to really then apply it to our own life and do the research in ourself. Right? Use that as an opportunity to get your own learnings, because that's not going to be exactly the same. Copy paste. There's a reason why when we do scientific data and studies, we are using thousands, tens of thousands, millions at times of research, data points and people within These experiments to really get a rounded understanding. But yeah, I really think it's really a combination of those two. And then your individual lifestyle factors, because what's going on in your life is going to be different than the next person's life. So whether that means your habits and your lifestyle habits that you choose, like your sleep and your movement and your stress management, but also, are you a mom, where are you at with your hormones? What are the other factors in your home? What are you exposed to environmentally based off of what city or country we live in is going to change drastically. So we have to take these three sort of pieces and bring them together to really understand the best ecosystem for us to exist in day to day. And there's no perfect answer. It's going to evolve because we're going to move to live in a different place. We're going to change and our hormones are going to, are going to drastically change and day to day they're going to change. So it's about being malleable, flexible and just moving with it. But like collecting information and data points along the way so you just get better and better at literally doing life right. And I think that's really true.
- [36:41]
B
Yes, absolutely. We're always evolving. And I think when we're presented with this information online, it doesn't mean that something that one, you have to incorporate it all. Number two, you don't have to incorporate it right now if it feels overwhelming to you, but if you kind of save it for later if it's something that you think you would want to try down the road. But number three, and this is something I've had to work on myself with a lot the last few years and I'm not perfect at it, but like understanding why and looking inward when something triggers you and usually that's like a transformative experience for me because I can really understand. It always comes back to me, right? My ego, my own issues, my own insecurities that is making me feel a certain way when I see either a piece of content or I see somebody say something. And so just taking the time to sit with that and understand like why I'm feeling that even if it's not something I'm planning to change right now, just understanding why those feelings are coming up for me. And I feel like that's like a soapboxy thing to say. But I'm coming from a place where I have done it for myself and it's something that I try to work on. And again, I'm not perfect, but I just think that if we all. When something, instead of writing a comment or even having an angry thought or a nasty thought about something or someone, we see just looking inward and understanding why is that thought coming up? I feel like we would all just grow so much as beings if we could make that a habit.
- [37:58]
A
And reframing, like you said it so spot on. I think we need to understand why it's triggering and then reframing the situation, because sometimes, whether it's in our own home or with our. Our partners, can we see it from a place of love? And why are they expressing what they're saying? Or maybe it's your team and it's your, you know, employees, and there's miscommunication. What. What are they doing? They're trying to show up for you. They're trying to show up for your company. What is your husband doing? Either trying to be there for you. Right. Like your kids. Maybe they're just trying to explore and understand. So can we have a little bit more empathy towards the angle that other people are coming from, from? And I think that also helps on the flip side, when you're receiving negative comments or judgment to really just continue to lead with love, you know, and continue to say, you know, I've had people attack me in DMs, in which case, you know, I've just sent love back. And like, honestly, now I've been doing this for 10 years. I've had people come to me years later and say, I'm so sorry, which is crazy. They've apologized for attacking me, or they've come to me and said, I unfollowed you. This happened a lot during the pandemic. I unfollowed you because I was really triggered. And now you've helped me so much. And that is crazy to see. Right? Yes, of course. I'm sure I've evolved and my content's evolved, but they've really done the work and they've really said, oh, I need this now. Right. I need this to support me. I'm ready to take a look into what's happening inside. Inside my mind, inside my body, inside my gut and really evolve here instead of feeling triggered. And I really do think that we can all get to that place, but we have to open our minds.
- [39:39]
B
Absolutely. And, you know, not be too hard on yourself when you're on that journey. Just understanding. I mean, this is for the people who are taking it internally and not, you know, attacking people online. Of course, there's never. That's never okay. But for the person who's you know, watching content and they do need to unfollow for a little bit. Taking a step back and like I said earlier, just understanding, like, yes, I would like to live a life like this, but right now I need to take some time for myself before I pursue this or pursue that or really start working in this area specifically and not being too hard on yourself for taking that time if you're not totally ready to make that leap.
- [40:12]
A
Absolutely. I just did a post where it was about reflecting on how you've been, how you've cared for yourself this summer to show up for yourself in the fall and talking about this sort of transitional period. I'm like, it's the Sunday of the season, right? What do you do on Sunday? Well, you know, if, if you're really focused on your optimizing of the optimization of the week, you're meal prepping, you're doing your groceries, you're setting your home up for success, right? You're hopefully going to bed early, maybe planning out your week. You're doing all these things so that you can have optimal performance in your week, whether it's as a mom, as a CEO, whatever that is, as a student. And so I think when we're in between these transitional periods, it's exactly like you can refer to it as the time between summer and fall, or maybe for each individual, it's the time between when they're ready to start, start blooming and flourishing into the next version of themselves. Take that reflective time, put in the work and be conscious and mindful and progress with intention so that you can actually see the benefits. Because if you just go. And this happened to me actually when I left corporate and went, okay, I'm so burnt out. I have all of these negative side effects happening. I don't really know what's going on. I'm going to talk about health. I'm going to get in to health. I'm going to become a health coach and become a certified fitness instructor. All these things that I did that were like these band aids in a way, without actually looking internally. And I got into this really bad Pilates accident and I had to slow down and I was just forced to really slow down and I went, oh my gosh, this is the universe. Because I was copy pasting, right? Change the word, you know, corporate workspace to self employed in the fitness world or whatever it is. And it was the same outlook that I was bringing. So if we don't do that work internally to be able to evolve and yes, sometimes that's unfollowing. Sometimes that's just turning off digital and social and getting into nature. And it doesn't necessarily need to happen overnight. It can be a season or a chapter. Take it for what it is and lean into it. But we spend our time trying to control the narrative and control our emotions and control our body instead of saying, okay, what is it telling me? Right? And that can get really granular to like, okay, I can't work out today, I need to slow down, my body's exhausted or maybe I have my period or whatever. You need to lean into to the mega of where you at with work, where you at with like the bigger picture of life and the trajectory of you and how you serve.
- [42:38]
B
Wow. I love. I did not expect to get this deep in this episode, so I really, really appreciate your insight here. I think it's so helpful just to understand that while this journey, like your health journey, is about making these tangible steps and these changes to your lifestyle, it's so much more inward than we might expect in the beginning. So thank you for sharing all that. And I do want to get to a couple more tangible tips. If someone's listening to this episode. We talked about gut health and incorporating fermented foods. What's like one or two other easy things, whether it be diet, other habits or even exercise that someone can incorporate to just like start feeling better soon?
- [43:18]
A
Yeah, the easiest thing. And I, I feel like a broken record when I say this, but walking, it is free. It is accessible for most of us have, you know, willing and able bodies. I just think it's this magical thing that we're given that we can move our bodies and we can do. I always say, like, intentional walking. If you want to put on ankle weights and you want to, you know, do a brisk walk, you want to get your heart rate up. Like, that's most of the cardio that I do, really. And besides that, I do more lower intensity or weightlifting and such. But I really do think it's something that is accessible for everybody. And, and no matter where you're at with your health journey, just starting somewhere with it because it's there and it's accessible, especially while the weather is nicer, if you live somewhere like we fortunately do, where it's nice all the time, you know, it's really just something that you can do. I think that's a great tip. And also if you are in a place where you're combating the health condition, it's something that's really gentle as well. It's as gentle as you make it. So if you are dealing with, you know, or even obesity or some type of, you know, health condition, it's really a place where you can start and be gentle on your body. In nutrition, one of the best things I would say is just looking in your fridge, like what is in your fridge, what's in your grocery cart and really trying to make it. I say, always trying to get to 80% Whole Foods. So if you're right now at. And again, this is about leveling up slowly and just evolving. But if right now it looks like 80% processed foods and 20% whole foods, then can you get it to, you know, 70%, you know, processed food, like just lowering it down so that it's starting to teeter more and more. But looking at what we're actually buying, and it is quite simple, it's just about looking at does this come from the earth? Is this a one ingredient unmodified food? And that's really how I classify 80, 20. Sometimes there's people on social that talk about, you know, 80% good, 20% bad or whatever, sugary stuff or all of that. And I don't love those terms of good and bad. I don't like, I don't like to kind of box stuff in. I just think, okay, if we have things that come from the earth and they're whole nourishing ingredients, whether that's lean protein and chicken or, or whatever it is to leafy greens. And then the 20% gets to be whatever you want. For me, that's gluten and dairy free because I don't eat those two ingredients. I'm intolerant to it and I think a lot of us are reactive to it. But I think that's more of a, like, I don't think that's something you need to necessarily focus on right away, but it's same thing with, with you know, sugar as well, processed sugar like these, all this information that we hear, just try to get to 80, 20 where you're eating mostly whole foods. And then another hack I think people can take away that's really simple is starting to ingredient prep if they're not ready for meal prep. So on Sundays or whenever you want, whenever it works in your schedule. I love a Sunday because I like to prep for the week and I have a busy work week just ingredient prepping a couple things. So if you don't have time to make full salads and pre making pastas and all that stuff before the week starts, can you hard boil a bunch of eggs so that you have easy things to reach for as a snack. Can you chop up some of your veggies? I always, always pre make my rice and my quinoa for the week so that my dinners are not taking 40, 50 minutes. Because sometimes the rice itself takes 40 minutes, but the rest of it actually takes 10. So if your rice is made, your meal now takes 10 minutes. So there's a lot of things that make it more accessible to eat healthy and just have these easy things in our fridge ready to go and these whole ingredients ready to go. Especially if you have kids, like stock your fridge with it and then you can involve them in the cooking process because your meal doesn't take 40, 50 minutes. It's really kind of assembling. We always love that in mindful. We're always like, it's assembling meals. You know, it's just so much easier once you have the. The heavy lifting out of the way and maybe meal prep. A couple things that are a little bit more time consuming. Like if you have overnight oats or chia bowls or something that takes a little bit longer to prep, I just think it takes away decision fatigue. We're all so exhausted. We have so much going on in our life. And so when we think about getting into healthier options and healthier lifestyle and these choices, it's about making it the easiest choice to reach for. But there's so many things that are free and accessible, right? Like increasing our water intake, getting a little bit more sleep. If you're somebody that's lacking in sleep, set your alarm to wake up, you know, 20 minutes earlier and set your alarm to go to bed 20 minutes earlier or 30 minutes earlier. So just, you know, slowly making changes because your body adapts to it over time, but reaching for some of the stuff that's free and accessible. You don't have to go and buy all the supplements and do all the programs and join the gym. And, you know, we spend so much time in the. What do they call it? It's like the busy work instead of the doing or like the actual making it happen. It's like, you know, we see it all the time with entrepreneurs as well. It's the doing, it's the setting up the bank account and getting the site that never ends up going live and, you know, setting up the plan, but you never actually take action on the plan. You can spend all day making lists, but if you. You don't check the things off on your list, nothing's actually progressing. So I think it's really about slowly doing the things that you can actually do to make it a little bit easier.
- [48:41]
B
Yeah, I agree completely. I, and I don't meal prep, but one thing I do after the farmer's market is wash and cut my vegetables because by the time the end of the day comes, I'm exhausted. If I'm going to have to chop the broccoli and the asparagus, I'm, I'm not going to do it. So if it's already chopped and I can just throw it in the oven with some olive oil, it's so much easier for me to pick the, the better option. So I love that you mentioned just like, even, even if you're not meal prepping, just prepping some of the ingredients so it's easy for you to do later. And we did have some followers who are also dairy free. So what's a go to snack for you right now? Like, what's one snack that you're making over and over that's healthy, nutritious, that we can kind of have in our back pocket?
- [49:25]
A
I always have hard boiled eggs in the fridge. I also, we do this thing called starters. I don't know if you've seen it on my page.
- [49:32]
B
I actually, I meant to mention this. I started doing it. It's funny because I also interviewed Lily Nichols, who's a registered dietitian. She does a lot of work in the, in the prenatal space. And I was telling her, I'm like, I feel like I have all areas of my nutrition down except I have a really hard time eating in the morning. Like, I don't want to eat first thing. Like, if I could have my way, I wouldn't eat till noon. But I know that like, for women and for those who are in their preconception phase, it's not the best. And I'm like, how do I get myself to eat? And then I saw one of your videos about how you eat something small in the morning and I was like, oh my gosh, this is genius. So I've been doing either a couple Brazil nuts or a hard boiled egg before I have my coffee. And it's made such a difference.
- [50:16]
A
Huge. It's such a game changer. Especially, yeah, if you're having caffeine, you'll notice a difference right away. If you're sensitive to caffeine, I am even sensitive to like a matcha. I'm hypersensitive to it. So having a little bit of protein or healthy fats or something in your system before you actually Consume it is huge. But it's basically if anyone's listening and they don't know what it is, it's pretty much like a snack before your breakfast. So we have these in every single day on our meal plans. But of course some people combine them because they like to eat their full big meal when they wake up in the morning. But I always have a hard boiled egg is usually mine. Maybe a green juice if I'm not going to a workout. But if I am going to a workout early in the morning, I'll have that. I'll have, like you said, a handful of nuts. I love almonds. If that sounds a little boring, you want something more exciting, some almond butter and banana like something easy and not too much that you can digest it if you are going to a workout. Which I love because I used to always have that sort of internal conversation with, okay, well I can't have a full protein smoothie because I'm not digested and I feel full and I want to just get to the gym, get it over with or else I won't do it. And then you don't do it because you're waiting to digest and in this whole cycle, so. Or you work out on an empty stomach and then you feel really depleted. So just that little bit in the morning is like I would say the first kind of snack. And I usually have one of those. But easy in the fridge. I love to do protein balls. I always prep these throughout the like before in the week. We have a bunch of different recipes for them. They're so easy. You can also make the same base and then just change the ingredients. You can put protein powder, dates, you know, even banana nuts, whatever. Just something easy. Have fun with it. If you have a food processor, they're really easy to just kind of like do up and then roll into and put them in the fridge. So that's something. I mean, I'm a big hummus girl. I like a protein snack. So if I can have hummus and veggies, pre cutting it up on the Sunday, having it ready in the fridge exactly like you said, Amy, and having that ready to go. I also have gotten really, really into egg bites. So I have this recipe. It's actually this is on our mindful page. It's not in the app. So if you guys are interested, interested, you can get it or we can link it here. And they're kimchi. Yeah, they're. They're kimchi egg bites. They are so good. I think I just like made this recipe up and didn't even realize this is one of our fan favorites. And I make them almost every week, I would say. And we have a couple other egg bites that are coming actually they'll be out when this comes out. So we have a bunch of other egg bites as well on the site. And so, so you can really just. It's eggs and ingredients. You're popping them in your baking tin like you would a muffin. You're putting them in the oven, they're taking 15 minutes and you have a bunch of them for your week. And so we always have those in our fridge ready to go. But yeah, the kimchi egg bites are like, they're actually hard to keep in our house. Sometimes I have to tell my husband not to eat them all so that I have them for snacks throughout the week. But those are such an easy one. You can have a couple of them if your house having them for breakfast or one or two, whatever for snacks. And those are something really easy. And I also love like part of my 20. I know you had a question about dairy free, but part of my 20 is dairy free cheeses. Like there are great options out there. So we add those into the egg bites, even into like you know, crackers and cheese and dairy free cheese or whatever. So there's a lot more options now than there was. And so I think with less junk in them, you know, some of them still have and you know, every now and then it's, it's not any different than a lot of other like processed things and you just say this is the piece that you know I'm having and it's a little bit more processed. But we're seeing a lot of options now that when you're looking at the actual ingredient there's like 5 or 6 instead of 15. So that's a little bit more of an improvement.
- [53:57]
B
Are there a couple brands you would recommend for dairy free cheese or other dairy free products that you like?
- [54:02]
A
Yeah, my favorite dairy free milk is called Elmhurst.
- [54:06]
B
They actually have Elmhurst.
- [54:08]
A
Elmhurst. It's the greatest. They have two ingredient cashew milk, which is my go to. It's super fatty and froths really well and it's just like is nutty and then you don't have all the added oils and preservatives and such and they'll just add the nuts in the water, maybe some sea salt and such. And they have oat milk as well, but an oat milk without seed oils. So if you prefer that there's that option as far as dairy Free cheeses. I have a couple. It always depends on the cheese. But I really like violife. That's one of my favorites. And there's also, surprisingly or not the cheese from Trader Joe's, the feta is really, really good. So if you're a feta fan, their feta is really good. It's salty and I'm like, my mom's Greek, so I'm half Greek. And so feta's like one of those things that was. Are you. Oh my gosh. I love that.
- [54:55]
B
Yeah, my dad is Greek.
- [54:56]
A
That's awesome. Together we make one Greek.
- [54:59]
B
Yes.
- [55:01]
A
I feel like that was one of the hardest things for me is just not being able to have feta. And I have a high standard, so it's pretty good. The one from Trader Joe's and it's like, I think it's mostly potato starch as the base, so you're really not getting as many, you know, preservatives and chemicals and stuff in it. So, yeah, I'm always on the lookout, but I don't know if you have other brands. We're always on the lookout.
- [55:27]
B
No, those are great tips. I. I was vegetarian for a while and also dairy free. I'm not anym, but that was always a challenge for me was finding dairy free, like cheeses and mostly cheese. Honestly, everything else was pretty easy to come by, but that was always difficult for me. So I was just curious for the cause. We did have quite a few listeners who are dairy free that piped in. So those are some good tips for them. So what's new? What's next for Mindful? What's coming down the pipeline for you? Anything we should be looking out for?
- [55:56]
A
Yeah. So we. When this episode airs, we'll have just released our new meal prep program, which we're so excited about. We've never done that before, so all of our recipes are pretty simple, but we lean more into ingredient prep. So for the first time ever, we have a new program coming that's all about ingredient and meal prep. And it's just in time to support people through the fall and the holiday. Like they're really, really busy time where it's so important to just have easy stuff. So I love that you asked about, like, what can you have in your fridge? How can you have different ingredients to just make things easy? I think decision fatigue is one of the things that stresses us out the most and really restricts us from our other areas of our life and takes away our time from our family and our work. So that's something we're really excited to support people on. And it's not just about nutrition. In all of our programs, we lean into a lot of mindfulness and coaching. You can hear from the way I'm talking, we're really heavy in just exploring your body and coaching and changing the habits and changing your mindset. And so that's a lot of the program, as well as building that routine around just making things simpler, saving time and money. And so that's going to be coming out. We have a bunch of new programs that are consistently coming out. So throughout the fall, we have a lot of our new recipes for holidays, Thanksgiving, Christmas. I just like to make all the fun foods a easier, healthier option. As someone who's gluten and dairy free, it's really hard to find options that actually taste good or have the same texture. So we have existing recipes on the, on the website, but we're going to be adding, adding more from like our pumpkin cinnamon buns. Just easy things that you don't feel like you're missing out on. Some of your favorite stuff. So that's consistent for fall. And then for the new year. We always have a really big new program coming out, so I'm excited with that one as well.
- [57:37]
B
Oh, that's awesome. I'm really excited to dive in and try some of your recipes with my daughter. She loves to help, so I, I like love to do stuff with her. So I'm gonna dive into some of your recipes and try to get on the meal planning train. You're inspiring me to, like, prep and meal plan on Sunday a little bit better to set myself up for a better week. And I always like to end the podcast asking, if you could tell your younger self one thing, what would it be?
- [58:02]
A
I think, oh, gosh, there's so many things I would tell her. I would say that just quiet the noise and listen inwards. I think it took me a lot of time to learn that and I think I would have gotten to a place with my health and my body where I felt more in tune and connected to it a lot earlier if I listened to what I was doing and not to be afraid to do something differently than you've always done. When we're younger, we're really controlled in what we're exposed to. We go from school right into the workforce and we're consistently told what to do and how to do it. And that creates a lot of fear around doing things things differently. And what I mean by that is if what you're doing doesn't feel like it's working to not be afraid to try something new just because someone else or society or, you know, a system is telling you that's the way it's done. I think that that's something. I took a. It took a while for me to understand that the way I experience it is going to be so different than everyone else. And so if I can do a combination of that, learn from myself, learn from my experiences, and just be curious about doing things differently. Like on mindful, we actually, we don't give measurements. And so obviously if it's baking or something along those lines, we do. But when we talk about, or if it's a sauce or whatever, we'll tell you. But if it's, you know, making your food, like I said, it's always a lot of food combining. And we lean into meal prep or ingredient prep. We don't give the amounts because you're going to eat differently today than you are tomorrow. And you're going to eat differently, Amy, than I'm going to. And maybe where you're at in your hormones or your stage of life or your fitness routine or what you need is going to look different. So it's not fair for me to tell you the amount of ingredients specifically that you have. Instead, what we do is we really lean into exploring how your body feels and what different signs are telling you for different ingredients. So if you're low in energy, increasing your protein, if you're low in digestion, can you increase those, or sorry, slow in digestion, can you increase those leafy greens so that you can optimize for prebiotic fibers? And I think that once we can get in tune with our body, although that feels so different than what we've been told with tracking calories and grams and macros, we have so much more freedom to explore how things feel, but also just lower that stress threshold and really experience how food and ingredients feel for ourselves. And that to me is so drastically different. If I could have told myself that 10 years ago, I think I would have gotten to a place where I was in a flow with my body so much earlier. And that would have transpired into all the different areas of my life and really just, just self love and giving myself that space to exist as who I am and be able to love other people and share that with other people. And instead of just being told consistently what we need to do. So that kind of comes back to that social also of the shoulds and everybody kind of telling us what we need to do. Just coming back to our body and exploring. Okay, sure, they've been telling me what to do or I'm trying to reach and grab for information here and there and everywhere and these leaders that I think are helping me, but in reality, I'm just repeating the same thing that hasn't been working. So I'm not being afraid to try something that's different because you want different results. If what you've been doing doesn't feel right for you, it's because you're repeating that pattern oftentimes. So that's really what I would like, shake my 23 year old self and say 10 years later to just, you know, you're yourself and there's no cookie cutter recipe and just trying, you know, something that looks a little different.
- [61:48]
B
I hope that we're able to communicate that better to the next generation so that they can figure it out earlier. Because as you mentioned, had we known that 10 years ago or 20 years ago, things would be so different. And I mean, you can always look back in hindsight and I think both of us are very fortunate at, you know, how our journeys have taken us. But it would save a lot of heartache if we hadn't learned these things earlier. Right. So, Sam, thank you so, so much for coming on the show, for taking the time. I know you have a busy day today, so I really appreciate you coming on and I know the audience is gonna love this episode.
- [62:18]
A
Of course. Thank you so much, Amy. And thank you, everyone. We can give your listeners a code if they're interested, to be mindful.
- [62:24]
B
Yes, please.
- [62:25]
A
Do we want to do like 50 skin enthusiast? Does that work? We can do 50% off your first month and they can have, they can jump on Mindful, give it a try, and hopefully put into action some of the stuff we've talked about.
- [62:41]
B
I love that. I'm gonna use the code myself and try it because I'm like, I'm sold. I'm excited to delve into it a little bit. So we'll leave that below for everybody who wants to click through and try it too. Thank you.
- [62:51]
A
Amazing. Thank you.
- [62:52]
B
I had so much fun chatting with Sam today and I cannot wait to make those kimchi egg bites that she mentioned. I'm gonna leave the link to the recipe below along with the code that she generously gave us for all of us to try out her app. I already signed up using the code myself. If you implement any of Sam's tips, be sure you let me know. And also, if this episode resonated with you, please share it to your stories and tag me. I'll be picking a few listeners to send a little goodie box to as a thank you, and as always, I will talk to you next week. Skin Theseus.