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The Karol Markowicz Show: Sunshine, Sleep, and Snacks: The Secret Recipe for Healthy Kids with Kate Johnson
00:19:03
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- [00:00]
Host
This is an Iheart podcast.
- [00:04]
Ryan Reynolds
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- [01:00]
Host
Not investment advice. Crypt involves risk of loss and is offered to US customers through PayWord Interactive Inc. Terms and conditions apply.
- [01:05]
Ryan Reynolds
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Host
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Carol Markowitz
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Ryan Reynolds
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Host
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Advertiser
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Carol Markowitz
Hi and welcome back to the Carol Markowitz show on iheartradio. My guest today is Kate Johnson. Kate is a maha, mom of four, former emergency room nurse, creator of the 15 Minute Mov movement, and founder of the 100 Day Challenge. Find her on Instagram @nursekaitjohnson. So nice to have you on Kate.
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Host
Thank you for having me. It's nice to be here.
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Carol Markowitz
So how did you get your start in what you do? I guess I like your account so much. I think that it's very real and very down to earth, but obviously there's A political element to it, which we'll get into. But what was your kind of opening to this?
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Host
Yeah, so my, my background is I'm a critical care nurse. I worked in Washington D.C. for seven years bedside. Just saw the state of the health of the average American and realized that that wasn't where we were going to really impact people's health. That's like the last stage and I wanted to be on the front end of that. So I went to work for Blue Cross Blue Shield doing preventative health kind of on the policy side of preventative health initiatives that were sort of tied to the Obamacare E work and realized that that wasn't really where we were going to do a lot of change because the incentive structures there just while like largely good intentioned, the execution is always poor. So I went and did consulting work for the va and that was really saw like the, the nuts and bolts of how policy is implemented and the forces that are at play within that policy work and how the policy really does make a difference when it comes to people's health day in and day out. So I sort of stepped back and realized that what people really need to know is how to take control of their own health. That, that these third party implementations of healthcare systems are great, but the real foundation is what people do for themselves day in and day out. And so I decided that my mission was going to be to help people live the healthiest lives that they could live within the confines of their own home and their own body.
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Carol Markowitz
So you could be telling this to people in a very obviously apolitical way. And you could also be just generally an apolitical figure. You could be posting on Instagram about your life or about what you're cooking to eat or any of that. I always wonder the people who kind of don't have to get the slings and arrows of being in politics, but do it anyway. Did you feel like you had to?
- [04:37]
Host
So there's two elements to that. First, I kind of am connected to it because my husband, you know, is in a political space. And so people automatically assume that I have a political position. And so there tends to be interest in that in the social media space. And my account is very real. It's, it's what I do, it's how I live my life. So I take people along for my real life. And an aspect of that is political because of, you know, the work my husband does. But also what I realized was that the policy and the.
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Carol Markowitz
I should note your husband is Benny Johnson. He has a show and he's quite big on the interwebs.
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Host
Yeah, yeah, yeah, he is, I don't know, 20 million followers or something. Insane. So there is that dynamic, you know, within. Within our lives. Funny enough, we hardly ever talk about politics at home, but that's the right.
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Carol Markowitz
Way to do it.
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Host
Yeah. If there's enough of it already. There is a. There's a really big piece that I don't think people really understand unless they've worked in it. And that is how much policy and politics affects the choices that you make. It affects the messaging that you see. It impacts the foundational understanding that you have of how to approach different food choices, how, you know, you should think about exercise, sunshine, sunscreen. All of these things actually have a political component because they are either regulated by the government or the government is incentivized to participate in them because they are payers in the system. So we, we can't really separate those. Those forces. And so I do think it is important that people understand what mechanisms work inside of the political space to drive the choices that they're making. And so that. That's more the angle I try to come from. And not necessarily like specific to politicians, but more like the political forces.
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Carol Markowitz
What's one thing that people can do on an individual level to improve their health?
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Host
The first thing I think everybody needs to do is understand that your health is your responsibility. It's not the government's responsibility or doctor's responsibility or the hospitals. It's up to you. And when you start to really take ownership of your health, then you'll start to look for ways that you can make changes to live a healthier lifestyle. The second easiest thing that is within almost everybody's grasp is to just go outside and walk, go outside and move in whatever way you can do that. Getting outside, touching grass, literally touching grass.
- [07:21]
Carol Markowitz
Yep.
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Host
Like, these things are hugely impactful for your health. And even in small amounts, that's where the 15 minute movement came from. Just go outside and move for 15 minutes. And that small thing can be the catalyst that can change your whole life.
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Carol Markowitz
On my other show, I have another show with Mary Kathryn Ham called Normally. And somebody asked us what conspiracy theories we believe in. And I said that, you know, I don't even think this is a conspiracy theory anymore, but for a long time I used to refer to myself as a sun truther, that the sun was actually very good for you. And we were being told frequently that it's not. You mentioned sunshine, you know, being good. Has that changed? Is that no longer the line. Or is it just people understand that to be not true, that, that the sun is bad for us.
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Host
I think people have realized that that was bad advice. I think there is a growing movement of people who are understanding that no, actually, like, you know, in order to have.
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Carol Markowitz
How could that be bad?
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Host
Like, it energizes the entire world. Like, we, we are somehow not supposed to participate in getting sunshine. Right. You know, there's, there's some really big voices that have come out. Like, Andrew Huberman has talked endlessly about the importance of getting sunshine and just a few minutes in the morning and in the evening and how that will help set your circadian rhythm and you'll. You'll sleep so much better and your hormones will be impacted by getting sunshine. So the messaging is really starting to get out and people are experiencing it for themselves more than anything and realizing like, oh, yeah, there, this is true. Yeah. So other things. Protein. It used to be sort of this conspiracy theory that, that we shouldn't eat too much protein. Protein would hurt your kidneys. You should really limit that. We also, you know, the entire food pyramid is like, conspiracy theory that people would be like, oh, I don't think we should be eating. Like, the foundation of our diet should be sugar and grains, bread.
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Carol Markowitz
Right.
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Host
Everybody's like, oh, yeah, no, that's. That was not advice. But you were considered like a conspiracy theorist if you thought that in the past.
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Carol Markowitz
Yeah, for sure.
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Host
Like, vaccines used to be considered very. It used to be very conspiratorial to say that vaccines caused harm in any capacity. And now people are understanding that they're like, with everything. There are risks and there are benefits. And so we should be able to discuss the risks and the benefits.
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Carol Markowitz
We're going to take a quick break and be right back on the Carol Markowitz show.
- [09:53]
Host
Ugh. Come on. Why is this taking so long? This thing is ancient.
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Ryan Reynolds
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- [10:11]
Carol Markowitz
Whoa.
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Host
This thing moves.
- [10:13]
Ryan Reynolds
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- [10:56]
Host
Not investment advice. Crypto trading involves risk of loss and is offered to US customers through PayWord Interactive Inc. Terms and conditions apply.
- [11:01]
Advertiser
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- [11:34]
Host
What.
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Carol Markowitz
Do you see as like the next protein thing? That we're going to wake up and realize that it's actually not just not bad for us, but it's good for us?
- [11:44]
Host
I think supplementation is something that in like, the Western medical space has been sort of viewed as almost bad for you, that at best you're just going to, you know, discrete it, discard it and at worst, like, it could be harmful to, to take a daily multivitamin or to add in, you know, specific supplementation. So I think that that was something that we used to view as like, potentially harmful. But a lot of people have seen the benefits of taking really good quality supplements and how much that can improve your overall health because unfortunately our soils are depleted. We don't have the same access to the same quality micronutrients in our food system. And we need to, most people need to supplement and that your doctor would have told you, like, you don't need to do that. But we now understand we most people actually do.
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Carol Markowitz
What are your listeners or your viewers mostly write to you about? What's the thing that kind of what's the top topic for them?
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Host
My audience tends to be moms in their 20s to 40s. So a lot of them really want to know how they can implement healthy habits into their family so how they themselves can adopt them and then also make them accessible to their children. Women are really worried about that. When RFK Jr joined Trump's ticket, I knew, I knew that Trump was going to win because the momentum among moms is really strong. And it's, it's A very, it's not, it's not given the respect that it's due, I think in politics, but that the Maha mom vote is what won the election for Trump. By the data, I believe that.
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Carol Markowitz
Yeah, I saw that in a very normie way where moms who were not into politics were suddenly looking at politics for the first time and saying like this speaks to me. This healthy message really does resonate. So what do you tell those people who are right in about how to have healthier habits and how to instill that in their kids?
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Host
I always bring it back to the basics. You've got to keep everything simple. Every so much of this stuff gets very complicated very quickly. You know, there is a lot of nuance, there's a lot of science. You can get a study to say anything you want it to say. So you just take it, Bring it back to the basics. You need to eat real food, right? Like things out of packages, bags should be treats. Most of the things we eat should be single ingredient items. An egg, an apple, ground beef. We should have daily movement as a non negotiable for the entire family. So everybody needs to be up and out moving at some point throughout the day. Younger kids need to move a lot and then we have to prioritize sleep for the entire family. So I'm in a, I'm in a sleep purgatory at the moment with I have a 21 month old and a 5 month old and 13 not sleeping.
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Carol Markowitz
Wow. Yeah, that's, that's tough.
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Host
But you know, we still work on those foundational habits. We still try our best to get the best quality sleep that we can. You know, my husband and I go to bed at 9:30. Like we, we make it a routine to have good sleep and then, you know, you survive the periods in life where you don't get great sleep. But a lot of people don't know, you know, turn your TV off. Well, you need to go to bed. Like don't doom scroll until midnight.
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Carol Markowitz
Like put down that bright object that has all the information in the whole world and don't point it at your face right before bed. Yeah, right.
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Host
There's always another Netflix show to watch. So for sure, put it all down, set a bedtime, go to bed and try to be consistent with your children as well. So screen time, same policies, no screens in bed. You know, you should have blackout curtains. You should make an environment that's conducive to your kids sleeping, conducive to you sleeping. And these should be things we work at when we invest in, like, these things really matter for our health.
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Carol Markowitz
I feel like there's been a shift in the sleep thing too, actually. Talking about, like, not. Not conspiracy wise, but that it used to be a point of pride if you said, like, oh, I only sleep three hours a night. Now everyone's like, why would you only sleep three hours a night? That's crazy. Why would you do that to yourself?
- [16:17]
Host
The hustle, like, the hustle culture, I think, especially among women, is really starting to. To take a hit. Like, they're really starting to realize that hustle culture is not good for women. And you can't do it all at the same time. You can do it all, but not at the same time.
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Carol Markowitz
Exactly.
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Host
And there has to be periods where you rest and you get in touch with that kind of feminine energy of time to rest and recover.
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Carol Markowitz
What do you worry about?
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Host
Fentanyl. Oh, my gosh, really? Yeah. The number one thing I most like that, that is always in my head. Even though my kids are so little. My oldest is going to be 5, 5, 3, 21 months and 5 months. But fentanyl scares me as a critical care nurse. Like, we used fentanyl a lot in the hospital setting and even in that setting in a super controlled environment where your patients on a ventilator is scary.
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Carol Markowitz
Yeah.
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Host
The access to it out in the wild is scary to me.
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Carol Markowitz
What could parents do to protect their kids from it? Is there anything anybody can do?
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Host
You know, I think you really have to. There's a couple of things that I've implemented in our family, and, you know, we hope and pray that it will work. I think we have to stop making it seem so normal to take so many medications. So a lot of these kids get in trouble because they're taking something that they think is an authentic, like Prozac or.
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Carol Markowitz
Right.
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Host
Prescription medication that's been laced with fentanyl. But it's become very normal to just take a pill so you can pop a pill. So in our house, taking a medication is a big deal. We don't just put things into our bodies. And I'm hoping that, that maybe will work, that they'll understand that we, we can't just take something that somebody gave us and starting those conversations now. So that way when they're fit, that's like in their head.
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Carol Markowitz
So maybe this is a stupid question, but how does Prozac get laced with fentanyl?
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Host
You know, they make counterfeit things. And so these kids buy, like they're buying things from some guy and who knows where that Guy got whatever.
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Carol Markowitz
Okay.
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Host
They're, they're counterfeit. They're not actually the real deal, but they think that it's something that's mostly benign. But they, you know, they, they want to have an Adderall so that they can get through their tests and so they know somebody who will sell them a few Adderall. And they're not, they're not authentic and they've been created in some lab somewhere.
- [18:59]
Carol Markowitz
I see. Yeah. And I always kind of just wondered what that meant, but I guess I see now it's a, it's a counterfeit product.
- [19:08]
Host
Yeah. Yeah. And the kids don't know that it's counterfeit.
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Carol Markowitz
Right. Of. The kids think that they're just buying like a study aid, which, you know, is crazy in and of itself. I'm like, I'd rather my kids get worse grades than, than need a study aid that they buy like from some kid on their, you know, dorm floor. It's just that the normalization of that has to stop.
- [19:28]
Host
Yes. I, and I think that that's part like, that's part of where we have a responsibility as the parents is to not make it normal to take, to be dependent on medications. But so, so many adults are dependent and so they've grown seeing their parents.
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Carol Markowitz
They see it. Yeah.
- [19:47]
Host
And so. Oh, it helps mom helps dad. So I'll just take, you know, I'll take one. Not knowing that mom and dad. This from a doctor.
- [19:56]
Carol Markowitz
Right? Yeah. A little different. What advice would you give your 16 year old self if you had to do it all over again?
- [20:05]
Host
Don't worry so much.
- [20:07]
Carol Markowitz
Did you worry a lot?
- [20:08]
Host
I was always a big worrier. And the one thing I will tell my kids forever too. It's like just if you're gonna be okay, if you work hard and you, you put your head down, you'll be fine. But I was a worrier. Yeah.
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Carol Markowitz
What did you worry about?
- [20:26]
Host
Everything. Like, would I find a good husband? What would my career look like? Like, would I be happy? You know, just kind of like the existential things in life when I was that age felt really big and very unattainable and couldn't really see the path. And so I, I hear that feedback actually from my, my younger audience that they worry about all that. Really think, like, don't worry so much. Just keep making the next right choice.
- [21:02]
Carol Markowitz
Last year on my show, one of my three questions that I asked all my guests was, do you think you've made it? And I want to ask you, do you feel like you've made it. Did you get over all of those things? Did you succeed at the things you were worrying about?
- [21:19]
Host
I did. I have, I have a great marriage. I have four beautiful kids. I've done everything in my career that I wanted to do. Now I get to be home raising my kids like that's my primary focus. But I still get to have this really cool ability to, to impact people in, in the way that I'm passionate about with health and wellness. So to me, it feels like I'm where God's called me to be at this season. And so we'll see what the next season looks like. But for today, I feel like I've made it for today.
- [21:54]
Carol Markowitz
I love that. I've loved this conversation. End us here with your best tip for my listeners on how they can improve their lives.
- [22:04]
Host
I think the best thing that anybody can do to have the best life possible is to trust and believe in God and know that he is the guiding force in your life. And when you, when you are able to surrender to him, then everything else will kind of fall into place.
- [22:23]
Carol Markowitz
It's beautiful. Check her out on Instagram. NurseKaitJohnson thank you so much, Kate for coming on.
- [22:29]
Host
Thanks for having me. In the heat of battle, your squad relies on you. Don't let them down. Unlock elite gaming tech@lenovo.com Dominate every match with next level speed, seamless streaming and performance that won't quit and push your gameplay beyond limits with Intel Core Ultra processors. That's the power of Lenovo. With intel inside, maximize your edge by shopping@lenovo.com during their back to school sale. That's Lenovo.com Lenovo Lenovo.
- [23:02]
Carol Markowitz
My Finance guys like you know we talk every day about stocks. We should just shut up and bought bitcoin. Just shut up and bought bitcoin. Forget everything else and bank. I have all my crypto on Kraken.
- [23:14]
Ryan Reynolds
Day 4 Portnoy trusts Kraken with his crypto. So do millions of clients around the world. Download the app today. Get $10 in Bitcoin after your first trade of $10 or more. Just enter code IHEART10 under Add Invite Code when you sign up.
- [23:27]
Host
Not investment advice. Crypto trading involves risk of loss and is offered to US customers through PayWord Interactive Inc. Terms and conditions apply. This is an Iheart podcast.