Coaching Call – Transformation Challenge Week 3: Rhythm (Video Transcription)
Hello, hello! Welcome to week three of this NewYou90 challenge. Finding your resolution solution in 2019, sticking to it, persevering to it, through it, and achieving it. Yes! Week three, and in week three we talk a little bit about rhythm and about being prepared. Which are two very, very important topics, because when we are in rhythm, we are in the flow of not only the Circadian rhythm of the Sun, but also just in our lives. That is when we thrive. Rhythm is vitally important for the human body. It keeps us regulated. We’re going to discuss that in some detail tonight along with preparation. We must be prepared. When you are changing your lifestyle, you’re adopting the lifestyle of health and wellness, getting fit, it takes some planning.
I take some initiative. It takes time for thought, and you’ve got to do this in order for it to become a habit. At first it may seem hard, appears hard, but over time it will get easier and easier towards just second nature. It’ll be second nature. We start off with the whole preparation thing going on where you’re prepping your food, you have all your food ready on Sunday to hit the door running Monday, or on Saturday to hit it on Sunday, however your week Flows. That’s how we wanted to roll. Let’s get started with the show. I’m going to share with you the slides for this week. We are rhythm end prep. This is such a fun topic. I am a firm believer in rhythm because of several experiences that I’ve had in my life, and then a few people that I have worked with. More than a few people that I’ve worked with, nurses who have the night shift, and people who have been night owls. I have several gentlemen clients in the past who’ve been night owls, and it was so hard to get them to go to bed. I know that is difficult for a lot of people. It is vitally important for the runnings of our body. I would like to go through that in fine detail tonight.
First, I have a couple of announcements that I think are pretty important. I’m going to minimize here. Lower me. Maybe. Patty and I spoke. This was one of the questions last week was if we could share the newsletter or the recordings with people outside this program. We would really like for you not to do that. The reason why is because this is special for the people who are in the NewYou90 challenge. To share with people outside of that isn’t fair to the whole of the group. It’s for those that have invested. Not only invested monetarily but invested in themselves. When you share this with people outside the group they haven’t made that investment and that commitment, so you’re also doing them a disservice as well. Keep the weekly content and the recordings to you and two other team members in your group. Anybody who is in this NewYou90 Facebook group has access to all this material, and that is you to share it with.
Then, also, I decided we will do a Q&A on Facebook live on Thursdays at 12:00 noon Central Time, every Thursday the questions come in. If there’s a topic that’s on my mind, I will cue it on at 12:00 noon on Thursdays. That’s going to happen on Thursdays at 12:00 noon. Put that on your calendar, that you can get more. Also you can, on Facebook live, you can even type in a comment. If you didn’t get your questions in soon enough, you can type that in as a comment, and I’ll see that too. That’s what’s going to happen on a regular basis. Yay!
When is the best time to eat? Let’s get with this. We have a bio-Circadian rhythm. That means that our body is in rhythm with the Sun. The way our body functions is in rhythm with the Sun if you look at this chart, you see when the low, spotty temperature is, when our deepest sleep happens. When we have the sharpest rises in blood pressure. If you’ll notice, that’s happening right after the Sun starts rising. Melatonin secredence stops right after that. Also what’s not on here is this is when the lymphatic system ducks. Meaning the during the night, your body did a systems check starting about 10:00 PM. It starts the systems check. It goes through every system of the body collecting trash.
It stores it in the lymphatic system. Around seven o’clock, and again, everyone’s bio-Circadian rhythm is a little different, but this is a gauge. Your body is ready to eliminate that trash. The way I like to put this is, if you do not eliminate at that time of day, you’re carrying around yesterday’s trash in your body until you do. Something to think about. To see if your body is in Circadian rhythm. Is your body eliminating? Are you drinking water throughout? Are you eating more of your calories before 2:00 PM? Is your latest meal at night? We’re going to go through this in fine detail, but it is a time for you, during this week to really check in to your circadian rhythm, and see how it’s operating. When’s our bodies have eliminated, and refresh themselves for the day, that is when we begin our eating. You want your lightest meal, or not the lightest, you want most of your calories, your moderate sized meal, typically at breakfast.
You can do the glycemic smoothie if you want. [Laughs] TruHealth smoothie, which is low glycemic. Or, You can enjoy another low glycemic breakfast. Your Circadian rhythm, metabolic burn of your body, begins waking up a little bit more throughout the morning. Into the afternoon it hits the highest, when the sun is highest in the sky. That is when your body burns more calories, is when the sun is highest in the sky. That can range anywhere from 12:00 noon to 2:00 PM, depending on time of year, depending on where you’re situated on planet Earth, anywhere between 12:00 and 2:00. From 2:00 to 5:00, our body goes on that little sleep journey, and so we’ll do that, and then from 5:00 to 7:00-7:30, your body wakes up a little bit, but that is a small meal. This is why I need to take in a smaller number of calories than you did earlier in the day.
It is best to eat two-three hours before you go to bed. Your last meal is about three hours. If you have a big meal, because you had a party to go to or some kind of an event, or just something happening with your schedule, cook-out, it ended up being a larger meal, which is great. Okay to do you guys. We want to live according to this new lifestyle that we’re creating. 70 to 80 percent of the time. We know things are going to happen, hiccups are going to occur. That’s okay. If that does happen, you have a larger meal at night, try to keep to four hours before you go to bed. We want that meal fully digested, because when you lie your head down to go to sleep, if your stomach still has content in it, your body will not go through assistance check until your digestive system, the stomach contents are empty.
Keep that in mind as well when you’re thinking about your meal that night. Regulating your rhythm regulates cortisol as well. If you have found that you have fatigue issues, or your eating habits are completely off, or your stress level is super high, then your cortisol levels could be upside down. Meaning you are giving off more cortisol at times of day when you shouldn’t be. Cortisol gradually bills through the day, and then tapers off at night. If our circadian rhythm is off, and we have major fatigue issues, is upside down, then cortisol levels can also be upside down. In order to see if that’s true for you or not you’ll need to do that test. Can go to a naturopath common a holistic practitioner, or integrated medicine doctor in order to get that done. Most do it through saliva.
That’s something to think about. If you have major fatigue, or your schedule is upside down, cortisol being upside down could be a reason why you haven’t been able to lose weight. If that’s been your issue in the past, that could have been it. When you start on the TruHealth system, did you get on this rhythm of eating that we’re teaching, then your body will straighten itself out. You’ll be getting to bed earlier, waking up earlier coming eating your meals according to circadian rhythm, and your body will get back on track.
That is the beauty of our body, is that nothing can’t be turned back around. We can turn things around. It’s not like, just because it’s been that way for the last decade, doesn’t mean it can’t change, because it can. Our bodies are great. They’re adaptable. They adapt easily to change. Rest easy with that. Also, feel free to take pictures of these. I know some of you are wanting these from the talk I did on TNL. Here they are for you, to get those.
Let’s move in, really quick. Let me just double-check something. If you don’t mind. I want to check something real quick, picture I covered everything on rhythm that I feel needs to be covered. Seven to nine hours sleep, guys. Sven to nine hours. I know some human bodies adjust themselves to five and six, and if that’s what feels right and healthy for your body, then stick with it. You will hear me preach seven to nine hours, so if that doesn’t resonate with you, no worries. Do what feels good for your body.
That is typically what is in alignment with circadian rhythms, so that’s what you will hear me speak about and preach about with you. If there are any health things that come up for you, not health issues but approaches, things in your Fitness level that aren’t coming together, that’s one of the areas where we’ll look at sleep, to make sure you’re getting enough. If you are a five to six hour a night person, and things are not flowing, your body is having hiccups and it’s slowing down fat burning, and all that, we will look at your sleep, and we will address it.
I gave y’all, in the NewYou90 newsletter, you have a print off of steps to change the cycle, eating, and rhythm. Give you steps that you can change your cycle, that I spoke about just a moment ago. Be sure to check into those if that is an issue for you. I was talking about, if you want higher energy, then shrink the size of your dinner, and you will wake up with more energy. You will also fall asleep easier, and that is where you will make up that time, and begin turning that around, is by shrinking the size of your dinner and how much food goes into your body at night.
Also, give you mind and body nutrition techniques to help with that as well, and that is called POA, using mind-body and nutrition techniques. That is also on that NewYou90 newsletter. Be sure to tune in to that.
In the beginning, I gave you an idea of serving sizes. When you are getting your body into circadian rhythms, please pay attention to your serving sizes. Not counting calories, and not weighing food, that’s not what I’m talking about. I’m talking about the portion a food that you’re putting on your plate. Make sure that your eyes are not bigger than your stomach. A guideline that I gave what’s for fats, it’s the size of your thumb. For your carbohydrate, which is vegetables, or quinoa, wild rice, it’s the size of your hand. For quinoa and wild rice, it’s more what will fit in the cap of your palm. Then, or meat, it’s the size of your fist.
That is the prep weak call, and it’s on the real foods meal planning guide that I attached to the prep week. It is also in that. You have that information for you as well. When you’re looking at the size of your meals, put less on your plate then what you’re used to, what you’ve done before. Then, when you go slow, each mindfully, and eat to the point of energy, you will not be eating the amount of food that you used to eat. You’re listening to your body. You’ve heard the old adage that says, “The less you eat, the longer you live.” What they mean by that is, when we eat to the point of energy, we’re not filling our stomach up all the way. The way you know your stomach isn’t full is it’s not distended, you don’t have that full feeling. Those are the two signs. When you stop before you get to that point, that’s when you’re eating less, and that’s when you’re eating the amount of food your body can burn for the next two to three hours until you eat again. Keep that in mind as well, when you are looking at the sizes of your meals. That’s also listed on the mind-body techniques that I have for the plan of action.
Let’s go to prep week. Food prep. That real foods meal planning guide is a great thing, and the TruHealth guide. Are wonderful, wonderful tools for you to have in your kitchen all the time. I keep mine in my recipe box cabinet. I have a recipe cabinet. I keep the real foods meal planning guide, and I have the TruHealth guide in there, and any other tools that I use for meal planning right there. When I’m planning my week, planning my meals, all my information is right there. I just go to it, and start making my list of the foods I need for that week. You want to keep your fridge and your pantry stocked. If you did not clean out your pantry and refrigerator before you started this. And you have undesirable Foods that you’re not wanting to include in your TruHealth lifestyle, I highly encourage you to clean that out now. Get rid of those things. Eliminate them. Get them out of your line of sight. I suggest for all of my clients set you prep your meat, when you’re getting started with this lifestyle, any of the meat you want to eat that week, you prepped them early. You get them cooked and prepped up.
You do the same thing with your fruits and vegetables. You have them washed in green bags were other protective storage containers that you have. They are ready to go. Cut, Ready to go. The reason why is, when you are changing, and living this lifestyle changing from your other lifestyle to this lifestyle, you’re going to find that you will feel like you are running out of time to prep your dinner. You’re not. You have the same amount of time you always did. It’s because you’re thinking in a different way that’s not a habit. It feels like it’s going to take more time, effort, energy. It really won’t. If you have your food already prepped and ready in the fridge or the freezer, all you’ve got to do is pull it out, and put it in the cast iron skillet, cook it up for yourself, or chop it up and put it in your salad bowl, whatever meal you’re going to have that night, just makes it so much easier. Takes less energy. Less energy thinking for you. The way that we lose energy during the day and use up a lot of energy is by worrying about our meals, and how we’re going to prep them, and get it ready in time in order to eat. That’s an energy drainer, what I would call. Will be talking about energy in a couple of weeks. That’s an energy drainer, when we spend too much time thinking about our meal and how we’re going to get it prepped on time. We are cutting that off right now, and you’ll just prep all your food ahead of time. If you have questions on that, please feel free to type them in. We will discuss that either at the end of this call or at the Q&A on Thursday.
Food preparation as far as leaving the house. We need food bags. If you do not have a food bag yet, get a food bag. A couple of posts, I think, on Wednesday there will be a food bag. My food bag will be a picture of it, and you’ll be able to see what it is. I give a few ideas of what I carry in mine. I don’t leave my house without a food bag. You never know what’s going to happen, and you always want to be prepared. It’s more fun to have that food bag on hand. Also, it’s an energy gainer when you have prepared food for the day, with food, and you don’t have to worry about it. That’s an energy gainer. Let’s gain energy by being prepared. Food bars that you can put in there are food bars that are by Go Raw, Think Thin, Macro bar, those are just to name a few. Those are some favorites that I have found. I really like Go Raw, because it’s minimal ingredients. They are raw. Very good bars. Look at those. You can go to goraw.com and order those. Macro Bar, I think, they probably have the same type of deal. You just want to watch the amount of sugar, but again, these are not food bars that are an everyday thing, unless it’s the Go Raw. There’s some Go Raw ones that have no sugar in them. You want these as just in case. Those are just in case. Then you’ve got nuts and seeds, dry kale, okra, or plantains. You have fresh fruit, cut-up vegetables, nuts and seed butter. You can do hummus. Those on maintenance can do hummus. If you’re on the trail system and you are doing legumes occasionally, you can do the hummus, or if you are a vegetarian you do hummus, vegetarian or vegan you do hummus as your protein, and the nuts and seeds of course. Have food in your bag. It will make it so much easier for you, and you will feel so much better. You will feel so prepared, so prepared. To review. What we have done so far, and what you are working on, these are the highlights. Slow, relaxed eating. That is so you are aware, and you are eating to the point of energy. All three of those go together. Tonight, we learned about Circadian rhythm, and we worked on this one the last few weeks. Circadian rhythm, very important, to eat in alignment with the sun. As the sun’s coming up, your metabolic burn is rising. At high noon to 2:00 PM, it hits its hottest. 2:00 to 5:00 it goes on a little down-curve, so hydrate during that time. Try not to eat. If you eat, just eat a very small meal or a very small snack, but mainly focus on hydrating. Then, from 5:00 to 7:30ish, just depends on the time [Inaudible 00:21:18], is a light meal like the butternut squash soup or some kind of chicken-veggie soup, something like that this time of year. Low-glycemic food choices. That’s where the power is. Stay tuned to your low-glycemic food list. If you’re not familiar with it, and you have not learned the foods on that list yet, keep that out in your kitchen. Hang it on your refrigerator so you are reviewing those foods every day, and you get to know them, exactly what they are. Hydrate, hydrate, hydrate. I will preach that through this whole thing. Hydrate. Drink lots of water. I know that the mainstream says half your body weight in kilograms, so if you weigh 150 kilograms, then it’s going to be 75 ounces of water. That kind of thing, but I highly recommend 80 to 100. During the summer, you could go 100 to 120 ounces of water. At 64 ounces, which is eight glasses of water, just drinking that gets you hydrated. If you have been walking around, sweating, exercising and sweating, you’ve been drinking caffeinated beverages, or if you’ve been drinking something other than water, then you’re not being hydrated all the way. You’ve got to count for that too, and you’ve got to drink more than 64 to make up for all of that fluid loss. Hydrate, and then sleep. We spoke about sleep tonight. That is our review for the last three weeks. We are doing a lot. Bravo, everybody.
Bravo. This is your mantra for the week. I am nourished by the food I choose to eat, the movement my body desires, and those quiet moments that feed my soul. Remember your visualizations. Spend time thinking about what you want to create for this 90-day challenge. What kind of eater do you want to be at the end of it? Spend time. Those are those quiet moments that feed your soul, is where you’re just being with you, your creator, and really feeling it out, and visualizing it, and creating what you want to learn from this. Who do you want to be, as an eater, as an exerciser, as a TruHealth lifestyler? Who do you want to be, as a person who is building their business with this? Who is it? Those quiet moments that feed your soul, and also just reflecting on what you’ve done, learning from it, and moving forward. Remember, we get curious. We don’t judge. We get curious, and that’s where it will make all the difference for you. Stop judgment, and just get curious, and ask questions.
Let me stop my share. I’m back. That is the wrap-up for week three, Circadian rhythm and food prep. Remember, if you have questions, type them. Send them into me, email@example.com, and remember my name is A-S-H-L-Y, T as in Tom, O-R-I-A-N, Ashly Torian. It’s firstname.lastname@example.org. Email me there your questions, and I will answer them on the Facebook Live at 12 o’clock central time on Thursday. I look forward to talking with you then. If you have questions and you’re tending to slide, you can type in your questions in the chat box, and I’ll be able to answer them before we leave. Other than that, have a great week. You’re doing an awesome job. Stick with it. You can do this. You can. Reach out when you need help. I am here.
Thanks, have a great week.
Recorded and current as of January 21, 2019
Always consult with your physician or other qualified healthcare provider before embarking on a new diet or program. This program is not recommended for pregnant or lactating women. If you are taking medications, have a health condition or are planning a medical procedure, consult your health professional before beginning this program. It is also not recommended for children under the age of 18. If you have any specific questions about these matters you should consult your doctor or other healthcare provider.