4 Things With Celeb Nutritionist Kelly LeVeque: Amy's 4-Day Fast. Kelly's Fab 4 Foods. Eating for Hormones. On-the-Go Snacks. (#42)

Episode Transcript
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Speaker 1 (00:01):
Okay, cap little food for you. So life. Oh it's
pretty Bay, it's pretty beautiful. Laughs, a little mouth you're

(00:29):
kicking four. Okay, it's Thursday again. It is Thursday, September.
And if you have been falling along, like maybe listen
last week, heads up, Tomorrow Friday is our big day,
right Mary, ye our QBC debut or it's our parson,
it's like our tryout right in case you're just now

(00:51):
tuning in and you're like, what Mary, are gonna be
on QBC? No, we're not. We're creating our own Friday
night Facebook live event where we're going to be doing
our teacher for things tope projects where you can sponsor
a tote or you can buy a tote for yourself.
It'll be shipp to you. You can sponsor a tote
for a teacher, bless the teacher. It'll be going to
a random person that you don't know, but you know
what they're going to be blessed. Or you can also

(01:14):
take time to submit a teacher, if your teacher, submit yourself.
If you're a mom and you love your kids, teacher,
submit them. However that looks for you. But all that's
gonna be going down and we kind of wanted to
create excitement around it, so we wanted everybody to do
it with us during the live and we'll see the
orders coming in as they come in, and we'll give

(01:34):
shout outs and we'll take calls. You know, I think,
you know, like Tina from Kentucky or I don't know.
I don't know. I think last week I talked about
Cindy from Charlotte, North Carolina, So you know what I'm saying.
So it'll be so much fun. But we want you
all to make sure you have this on your calendar

(01:54):
if you've got nothing going on on Friday night Tomorrow
night like us, it'll be tomorrow night, that's September or six,
eight pm Central Standard time. On the Facebook page for
the shot Forward. I don't think we've mentioned that, but
it's the shot forward on Facebook, and that's where we're
going to be doing it, and we're gonna have fun
with the capital f QBC. But not so okay, and

(02:18):
y'all are in for a treat this episode because I
have Kelly lovek On and she's doing all four things.
She's she's a celebrity nutritionist, she's very smart, she's very
scien ce. She gets into the weeds on some of it,
but I encourage you to stick with it. Some of
it you might be like, WHOA, this is over my head.
Just me, I feel the same way. But she she
knows what she's talking about. And then when you really

(02:39):
start to absorb it, if you hear it a few
times and they're like, Okay, that makes sense and I
see what she was saying. So definitely listen to all
four things. We cover various topics, including what she is
grateful for. It'll be like a little get to know
you a lot of things. UM A lot of times
with guests, I like to get the four things that

(02:59):
they're greatful for in their life. Which, speaking of that,
Mary and I've been talking about those gratitude journals, which
I'll heard us talk about for a long time, and
I'll just throw this out there. We're trying to think
of the four things to put on the cover of
the journal. We have a design to mind ish, but
we're open to suggestions on what the four words should

(03:21):
be to signify gratitude or inspire. So like, picture this gratitude, gratitude, gratitude, gratitude.
That's gratitude four times now, that that's like, that's what
it is, but we needed to be more exciting than that,
like be kind usually laugh alot, eat cake, but but
around gratitude, if that makes sense. And the words can't

(03:42):
be too long, and it has to be cute and
it has to flow. So there's so many things. But
d M. S. Mary is at the shot forward on Instagram.
I'm at Radio Amy or at shop a Spoa. I
run that account. So send us messages and if you
have any or you can even email me radiome dot
com for any of that info and just be like,

(04:04):
I have the perfect idea. If you really do have
the perfect idea, we'll we'll give you one and we'll
probably send you other goodies we're gonna give. There is
a person that gave us the idea to do the journal,
and we know she is, she lives. She was at
our wich at all Brunch and Burn event, and she
will be getting a thing from us once we finally
once we finally come out with it. But okay, with

(04:25):
that said, that's the housekeeping for for today. So let's
go and get into our interview with Kelly Levick. Here
we go first, Okay, So, as promised, I've got Kelly
Lovek on and we're gonna go through all four things
with you, Kelly. So you know the podcasts we always
cover four totally different things. But sometimes I have guests

(04:49):
on where I just love so much about them that
I like to cover it all like with them right then,
and they're all four things, and so that's what we're
gonna do. And so she is, Kelly, how did we meet?
Let's see. I think I saw somebody post about you online.

(05:09):
You're a nutritionist, and I guess really the quote is
celebrity nutritionists, but you work with non celebrities too, obviously,
because yeah, everybody, everybody, I work with humans with humans,
because yeah, you've worked with me. And so I think
I saw somebody post about your something, and then I
reached out and into your website and then I just

(05:30):
got it all in on all the things and then
set up a consultation and then long story short, we've
got to get to the part where my sister Mary,
myself and you went on a four day trip in
California together and we ate no food. So this is

(05:52):
my favorite Kelly lovek memory of all time. And I, yeah,
we we ate no food. We stay at an awesome hotel,
We got massages. It was like a girl's trip, like
without the food or the drinking. Yeah, and so like
probably somebody listening right now might think, what the heck

(06:13):
that is so weird, but just quickly talk about how
fasting can be good. And we're not saying go like
don't eat for four days. I mean we were under
Kelly's supervision and she was guiding us through it, and
I am shocked that we actually were able to do it.
And we had energy and we hiked and worked out
every day, which is crazy to me, but we stayed hydrated.

(06:36):
We we you you did let us have some fat, right, Like, um?
Did we do? Like you want me to run through it?
You run through it and then just say yeah, I
don't want people. I just want to talk about because
I think I know you know my history a little
bit and how I've been terrified of cancer in my

(06:58):
family and I know how important. Um, And you're the
you're the one with all the scientific background like Kelly is.
She is a nutritionist, but I love that she gives
like really practical nutrition advice but it's all science backed
and she's very smart, like used to work in cancer research.
She knows her stuff. It's like you had a really

(07:20):
uh science e background and career and then you decided
you wanted to really pursue your passion, Like this brought
you more fulfillment helping people figure out, you know, food
and their bodies and how to you know, stay full
longer and kind of break that starvation binge cycle that
a lot of us can get into. And you knew

(07:42):
the science of what would help our bodies do that,
and so that was what you're passionate about. So that's
why now you do what you do. But there's also
something to be said about fasting and what it can
do for like cell turnover. Yeah. So, um, well, thank
you for hyping me up a little bit. Their aims.
I um, so you're right. I spent eight years in

(08:05):
cancer in genetics. I spent the majority and the beginning part,
I guess my first career in the research in PubMed
research and understanding studies and benefits of things, and then
sort of started personally as a hobby researching the nutrition
side of things. Decided to go back to school and
start my own practice here in Los Angeles. So what

(08:26):
we did, um was four day fact based on the
work of Dr Longo out of USC and his research
was on you know, a longer fact, so it wouldn't
necessarily be the internet and fasting that people are doing,
where it's you know, eating for six hours and fasting
the rest of the day. This is a four day

(08:48):
fact And the reason why we did it was because
at about seventy two hours, a poptos has happened and
that's programmed cell des and that's when your body really
starts to break down and kill and break down old cells.
So you're breaking down those cells, you're giving your body
the ability to do that. Um. And when you think
about eating and how that might interrupt that process, is

(09:12):
any eating and digesting and balancing your blood sugar and
digesting that is a primary need, like our body needs
to manage that first. And so what fasting allows for
is that apoptosis, that program cell death. And you are correct.
I wouldn't send someone, you know, after after a trip

(09:32):
to Cabo. I wouldn't say, oh, yeah, just go on
a four day fast because you're gonna feel miserable. Um,
what you want to do is prepare for that. So
if you remember, we prepared for that four day fast
by getting into getting into keep tosis and getting fat
adapted so that our body could start to dip into
our fat cells for fuel and we wouldn't feel those

(09:53):
crazy crashes when we started to fast. And when we
were fasting for those four days up in Santa Barbara,
we were using electrolytes and at certain points we were
using beta hydroxybuttery, which is a keytone salt um esther,
and so that is a form of fuel for our
brain and our body, and it really supports kicking us

(10:16):
into fasting. And then if we needed we would take
like tea or bone broth, Like I remember your you know,
your sister needing a little bit of bone broth one day,
you know, because it can be hard. Her liver, Yeah,
her liver was freaking out. Well, I think Mary and
I had been doing your smoothies and eating the FAB
for so just to we'll get into more of this

(10:37):
later in the podcast, but Kelly has the FAB for Lifestyle,
which there's fab for recipes, fab for smoothies, and we
had been doing that and so our bodies were a
little bit and I feel like I had been in
in and out of ketosis in a way because of that,
and I wasn't having much carbs. But I don't know

(10:58):
if Mary and I confess to you, but full confession,
we did that trip right after the Fourth of July
and Mary's family had this big, huge Fourth of July party,
and Mary and I were terrified that we were never
going to eat again, so we literally like ate everything
at the party. It's probably probably like, not the smartest
thing to do, but I think our bodies we I
didn't go into like as much shock because I had

(11:22):
already sort of prepped my body minus like the day
before the trip, we were we ate everything in sight.
But yeah, my sister, she hadn't really. She was still
consuming certain things and dairy and gluten and um, carbs
and a lot of the stuff more regularly. So I
think her body was like, WHOA, what is happening. You're

(11:42):
detoxing me like crazy, And she did get a little sick.
But I don't think it was a bad thing that
that happened, because it just showed that it was working. No,
it's it's you know, it's it's a side effect. I'm
I am all about gradual spikes and crashes of blood sugar.
I am all about preparing someone for a fact in

(12:04):
what I would say the appropriate way. And I know
you and Mary and I had conference calls preparing for that,
and and then your sister was like, I'm coming, which
I love. I love her, but I also want people
to know who are listening. This isn't something that this
is something you prepare for. This is something that I
have certain um actor clients that I will take away

(12:27):
four or four day fast and we you know, it
is done once a year. It is not done for
a role specific situation. It's done for the benefits of
bringing down elevated gluecoast numbers, bringing down tried glysterrides, bringing
down the A one R A one C on blood tests,
bringing down inflammatory markers like ce reactive proteins, really getting

(12:48):
those benefits of program cell death. And you know when
people have what we would call brain fogs, sugar craving,
all of that, we really get that full body reset
with that type of fast. I sometimes like that better
than intermittent fasting where people don't eat till two pm,
because what I see in practice is we get these

(13:08):
binge type of behaviors where two pm finally rolls around
and I have clients eating cake, you know, and they're like,
it was in the office kitchen and I'm still intermittent fasting,
so it doesn't matter what I eat between two and eight,
And I'm like, no, I'd rather have you. You know,
if you want to shrink your feeding window, eat breakfast
a few hours after you wake up, and eat dinner

(13:28):
early like my grandma. You know, that's really going to
give you the benefits of that, this sort of um
intermitten fasting that people have been doing right um. And again,
I didn't know for sure we would go into the
whole four day fast, but I thought some people might
find it interesting and also crazy that Mary and my
sister and I did that. And literally, while we're recording this, Kelly,
Mary just texted me and I told her, I said,

(13:50):
I'm talking to Kelly Levick right now, and she jokingly
was like, oh, are you all going to talk about
the four days we didn't eat on the podcast? And
I was like, literally talking about it right now, She
said to tell you, hey, And I just think it's
something if people are more interested, they can look into
it and do what's what's right for their right for
their body. But we were definitely doing it for healthing.
We were not getting ready for any event. There was

(14:11):
nothing coming up. There wasn't because we had something on
the horizon. That was not the goal. It was strictly
a health like, let's do something really beneficial for our
body and and our minds and our soul. And and
we did. Like it's an experience that I will never forget.
And anytime we're all together, it comes up like remember

(14:32):
remember that time, Remember that time we didn't eat for
four days. Well, if people want to learn more, they
can go check out Dr Longo at USC's research. He's written.
You know, I think he has a ted talk. He
has a program called pro Lawn, So if people don't
want to totally fast, he does a calorie restriction sort

(14:54):
of like blocks cleansed plans. I think it's five days UM.
I prefer I definitely prefer a full fact because you're
getting that apoptosis and guaranteed UM. But go into it
the right way, like make sure that you've learned how
to balance your blood sugar, you're eating clean, you're really
not feeling those huge spikes and hard crashes that people

(15:15):
would normally feel from like a sad American diet. And
then consider maybe dipping into autosis just because if you're
fat adapted and you're not, your body knows how to
burn fat and you're not becoming quote unquote hypoglycemic, meaning
if you're burning sugar for fuel also known as glucose um,
you're you're you're burning a source of fuel that can

(15:36):
go away. So it's sort of like if you think
about a marathon runners, they bonk, they run out of glucose,
and they feel um, well surgic and um. They have
a lot of side effects. Whereas if you become fat
adapted and you don't and you're able to burn fat
for fuel, then when you go into fast thing, it
doesn't suck, yeah, because you're full. I mean, we all

(15:58):
have fat on our body to burn. Our body just
needs to learn and get good at burning it. Right. See,
I told you all Kelly was smart, Like he's very
smart and very science that that's what I appreciate about
it for sure. And as people are getting to know you,
as you're talking Kelly, I thought, before um we continue
on with more things, I thought, well, you know, they're

(16:19):
kind of like learning all about Kelly LOVC. Like, what
are four things right now that you are grateful for Oh, well,
first and foremost, UM, my family. So I have a
ten month old son named Sebastan and my husband Chris,
and Chris and I have been together since two thousand

(16:40):
and seven, so we are we're in it for the
long haul. We're going to have a bunch of babies.
And I just really, you know, I don't think I
would feel fulfilled in my life without those relationships. And
I just they make me so happy every day. And
I'm just really really really grateful for both of those boys,

(17:03):
even though they're crazy. UM, there are a lot of
fun UM. Second would be our health. UM. My son
Sebastian was born UM, and he had to be transferred
from St. John's Hospital in Santa Monica to Children's Hospital
of Los Angeles and Hollywood, UM within a couple of
hours of being born. So at the time we didn't

(17:24):
know if there was something severely wrong. UM, we were
being told that he potentially had epilepsy, cerebral palsy. UM.
Really it was really like probably the most traumatic time
in my life. And UM we were at Children's Hospital
for two weeks, and about halfway through that day, he
finally was able to get an m r I, and um,

(17:44):
what has happened was he had a brain bleed from labor.
So he's a completely totally healthy kid. It was like
he got his first contcussion in a football game and um,
that blood sort of reabsorbed within a couple of weeks
of being born. So right there, it was like our
life was going to be totally and drastically totally, drastically different. Um,
we were talking about moving home with our parents and

(18:06):
how we were going to get like state support for
a child who needs who had special needs, and UM,
you just don't you You don't realize how lucky you
are to have your health, to be able to walk,
to run, to like do yoga, to to use your brain,
to help people to have conversations, like all of those
are gifts we all take for granted. And um, Chris

(18:28):
and I were really faced with that when he was born.
And so we're so thankful for our health. UM, I
would say, third, I'm thankful for my faith because I
know for sure we would not have been able to
get through that time without trusting that God had a
plan for us. And um, you know, just having having

(18:49):
the faith that we were going to be looked after
and if if it were to we were to have
a bad outcome, that we were going to be able
to get through it. I remember having a conversation with
Chris and he said, no, babe, maybe it's it's horrific
to think this, but maybe this is this is God's
plan for us, Like maybe we're supposed to show the
world that, like how to take care of a child

(19:11):
who has special needs because we have the means to
do it, and because you know of your background and
you know that's we wouldn't have been able to think
those talks without our face. And we're both really thankful
everything turned out okay, but you know, had it not,
we would have had you know, had Jesus on our
side too, So we're really thankful for that. Um. And

(19:33):
then fourth and fourth I would uh oh gosh. I
mean I would just have to say travel. I know
that sounds maybe selfless, but I just think it really
it really has opened me up as a person, like
to see different cultures and how they celebrate life and
how they um, you know, the foods that they make

(19:56):
and um. Really just it just layers on the gratitude
for me. So just being able to see like how
the rest of the world lives like I am. I'm
so grateful for the gifts that I have, and it
makes me want to give back to those communities even more,
especially like being in the nutrition space and seeing that

(20:19):
so many people and children out there are hungry and
um and being able to help those causes really is
important to me and um. So yeah, I think being
able to travel really opens your eyes up and makes
you more grateful for what you have and and what
makes you want to give back. I love it. Okay,
So I guess I feel like with those four things,

(20:41):
definitely learned more about you. And I know that I
mentioned you've got your fab for lifestyle. It's almost like
you were meant for the podcast because it's the Four
Things podcast and your whole like wellness, your lifestyle and
program is built off four things that you think are
super important when you're putting food into your body. So

(21:04):
the next thing that we're gonna do is break that down,
like what's in a smoothie or what's on a plate
in your mind and why those four things. So we'll
come back and do that for the next thing. Okay, okay,
So the four things Kelly that should be in all

(21:27):
of our smoothies or on all of our plates at
any given time. Let's go over what those four things
are and why they work for the body, and why
like this, these four things can help kind of end
that that's starvation binge cycle that a lot of us
can get get into. Sure, So UM first and foremost.

(21:50):
I grew up reading a bunch of dietbooks becoming you know,
I love science, I love health and nutrition, and everything
out there to me felt like deprivation or it felt
like an eat and do not eat list, something I
would fall off of. Nothing had positive reinforcement. And so
what I wanted to create was something that was sustainable,
something that was a lifestyle that could work for anyone
from a vegan to a paleo keto person, someone with

(22:13):
food allergies or preferences, someone who traveled, someone who made
all their food at home, it didn't matter. I wanted
that light structure sort of like you know, just the
frame framework of what you should have on your plate.
And what I what I wanted people to get was
the most nourishing things and what their body needs. So
the four things that your body needs UM, and these

(22:36):
four things also regulate over eight hunger hormones in your
body and balance your blood sugar and elong get your
blood sugar curve. So I was looking for a simple,
easy way for people not not to have to count
calories or macros or anything like that. And it's proteins, fat, fiber,
and leafy greens. So I can go through each of them.

(22:56):
Protein first and foremost, there's UM. You have to get
essential mino acids from the food that you eat, meaning
there are certain protein structures that you know protein amino
acids that you don't sympathize internally, meaning you have to
get this protein from your food. So we need to
eat protein, and protein regulates six of the eight hunger hormones.
It makes us feel full, the most satisfying macro nutrient

(23:19):
out there, and UM. It definitely helps to slow digestion
and make our food lass for us. So a good
example of that might be fish or grass fed burger
or garbonzo beans, or maybe you're using um, sunflower seeds
or nuts. So find a source of protein on your

(23:40):
plate um in a smoothie. That's protein powder. It could
be collagen, it could be way, it could be grassed beef,
it could be p protein, depending on your lifestyle. So
we've got to find proteins in our platter, in our smoothie.
Back to the protein. Does it matter if like because
the collagen, So I use vital proteins, the collagen PEPTI.
It's and you know, I'll put that in my macha

(24:03):
or like if I'm making a smoothie, it's unflavored. So
a lot of times it's mostly just in like my
macha or coffee or whatever. I mostly drink tea. But
I don't know that's not a I don't know the
words because again I'm not I don't want the background
you do. But the complete amino acid profile or whatever
it's called. So should we be worried about if we're

(24:23):
what that the protein has that or what. Yeah, So
here's the way that it works for someone who leans
plant based um or who takes collagen. So you you
definitely want to get those essential amino acids from food.
If you don't have those essential amino acids, it's an
incomplete protein and um so animal like a piece of

(24:47):
steak or a piece of fish, that's a complete protein.
It contains the essential amino acid your body needs. Something
like a collagen doesn't have Uh, certain branch chain amino acids,
and it isn't come fleet. But what it does offer
our amino acids like glycine and protein and um and
for example, glycines. Our body can make the amino acid glycine.

(25:11):
It makes about three grams a day. But to synthesize
new collagen in your body, like for your face, your
connective tissue, your gut, you need to synthesis. You need
to be ingesting or or having about ten grams a day.
So if you can see, we're short by seven. So
having that that type of protein in your ma sho
or in your smoothie is fine as long as you're

(25:33):
having a source of complete proteins or other sources of
protein throughout the day. So plant people, they used to say, oh,
you should pair rice and beans, or use your pair
beans and seeds, because by pairing those two things you
get all the essential amino acids your bodies need. Your
body needs. Now, I think that's overkill, Like I don't
think that you necessarily need to be pairing those proteins

(25:56):
together at every meal, but instead making sure that you're
getting a mix of proteins out the day so it's
all you have is collagen throughout the day, and you're
vegan and you're not having like different nuts and seeds
or beans, then I would worry that you're not getting
the amino acted your body needs. But like if you
had collagen in your smoothie with some nut butter and
then at lunch you had some lentils on some greens

(26:18):
and or like a soup, and then at dinner, you know,
if you're mixing those up throughout the day, you're getting
the amino access that you're that your body needs to
synthesize new protein. Okay, thank you for clarifying that for
me and some people. If you're new, if a lot
of these words are new to you, you maybe need
to listen back to it or take notes or google things,
because I know it can be overwhelming, but I think

(26:40):
this is important stuff and it's good to know, especially
stuff that if you listen to podcast regularly, you may
hear me talk about it and you're like, oh wait,
I thought Amy said this, which I I do. Again,
I always have to like preface and I don't do
a great job at it that I'm not a nutritionist
and I have do not have a doctor. I am
not hey doctor you cannot take everything I say with

(27:02):
you um and just apply it to your life and
think it's gonna be magic or something or work. But
you know, I do. I am a big fan of
the collegen peptides, and I do see a difference in
my hair, my skin, my nails, my joints, my gut health.
So like for me, I may have that part and
I try to knock that part out in the morning
and then yeah, like it. Then like I made a

(27:25):
thing a tea hot tea this morning and just put
a scoop in it because it dissolves quickly in the
hot tea and I drank that boom and that was
my tin grams because I just put one scoop. And
then later in the morning at work, I had a
fab four smoothie today, And you know, I feel like
my days are very different. But when I'm at work,
I don't have a lot of time and I need
to feel full. So I feel like you're smoothie, and

(27:47):
you're gonna get into the rest of the components of
all these four things. But you know, in my smoothie,
I had, you know, my fat and my protein. I
don't know which ones you've covered yet what have we
covered what you mentioned them all, we've we've just covered protein.
So it's fat. Yeah, so fat flows down the digestion

(28:07):
of your meal, making it last longer in your body.
And that's really important because what we used to say,
what the signs used to say, is five to six
small meals a day was better for your metabolism and
better for weight loss and better for a body composition.
But new resources, it's better for your thyroid and it's
better for complete digestion to have few or meals. So
you need to make those meals last for you, and

(28:28):
you shouldn't really be snacking. A lot of the snacks
that are available to us are what like chips and
crackers and pretzels and cookies and protein bars, and they're
all full of like sugar, process carbohydrates. And the really
good food for us is the stuff that we are making,
like a big salad with protein um and and or
like roasting some veggies with something like a piece of

(28:52):
fish or that's really the way we should be eating.
But you know a lot of us are on the
go ande we need these fast tools. So I did
create the smooth the as a way to have real
whole food in a very quick way. So the fat
in your smoothie would be almond butter, avocado, coconut oil,
and set oil, alive oil, Um, just any source of

(29:13):
nut or seed butter like that. That is a whole food.
And the fat is going to slow down that the
digestion of that meal. It's also gonna release satiety hormones,
meaning you're gonna feel full and more calm. I use
the example, um a lot of having chicken and like
poached chicken and steamed broccoli versus having its sauteed up

(29:34):
in pesto. They're you're gonna feel very different from those
meals and the and the fat like olive oil, and
that pesto is really gonna make you feel calm and relaxed.
And we want that because you shouldn't be fighting not
to eat. You should eat the components that make you
feel full so you don't have to think about food,
right because and I'm gonna well, maybe this will make
this the next thing. We'll finish the FAB four. But

(29:57):
the next thing we talk about is maybe food affecting
our horm sure. Yeah, okay, so we talk about so
we've got protein and fat, yep, and then fiber is
really really important. Um, we don't have there's not it's
not essential in the way that you have essential amino
acids and essential fatty acids. So essential fat is like
omega three. We know we need to get that from

(30:18):
our food too. But fiber is so essential for our
gut microbiome. It's essential for the probiotic factory that lives
inside of us, for digestion, for fullness, and we don't
get enough. So, um, you know, the uh expectations are.
You know, the daily intake need that you should be
getting is thirty grams, and most Americans get less than fifteen,

(30:42):
and so we have all these side effects like constipation, IBS,
and UM. So I'm looking for a way for you
to get fiber on your plate, whether that's eating broccoli,
which a cup of broccoli has six grams of fiber
and you're having that at lunch, or you're putting chilla
or flax or cacia fiber in your smoothie. So what
I love about those is that it's a really fascin
easy way to get a good dose of fiber. Two

(31:04):
tablespoons of chia and you've got ten fiber ten grams
of fiber already crossed off your list for the day
and your first meal of the day, Whereas if you
were to have just like some eggs, you're not getting
any fiber. So it's a great way to up your
fiber intake. And then last is leafy greens um. And
what I mean by that is I want you to
I want you to get like spinach or kale or

(31:26):
or arugula romaine. People Studies show that people who eat
a cup of leafy greens every day their brains perform
cognitively eleven years younger, so it's he has huge brain benefits.
It's a full of phytochemicals. And what surprises most people
is leafy greens don't have a lot of fiber. So
you can have two big cups of spinach and only

(31:47):
get a gram of fiber um where they say like, oh,
I've got a lot of fiber today, I had a
big salad. Well did you like? We got to get
those nonstarchy vegetables and seeds in our meals as well
to get to really get where we need to go.
So that's the have for you can do it in
a smoothie. My favorite is probably right now, a chocolate
protein powder, almond butter for my fat, chia for my

(32:09):
uh fiber, a big handful of leafy greens. I blend
that out up with some unsweetened almond milk or coconut milk,
and it tastes like a peanut butter cup. But I'm
getting my greens and fiber for the morning boom. That's
literally basically what I had this morning, except for I
didn't have almond butter I used. I just had em
C t oil. I think it's because we were out um,
because normally I do like to mix the nut butter

(32:31):
if I'm doing chocolate protein powder, because you're right, it
does taste like like a treat. And we're recording this
right now, and I get to work super early. I
packed my smoothie with me. I busted it out once
I could tell I was getting hungry and so, but
that was probably like six am or so. I mean,
I've already been working for a while and it's twelve

(32:54):
fifteen my time, and I'm still not hungry and I
still have so it's great. By the time I wrap
up with you and then I get home, like that'll
be the perfect window for me to dive into lunch
and hopefully go for something that isn't gonna that I'm
gonna just snack on and snack on and stack on
because I'm ravenous. I'm gonna go for something that makes

(33:14):
sense because I'm all chill because my hormones are chill.
Which that's the next thing we're gonna get into, is
how food affects our hormones. And then also maybe with
that one may go over like snacks for busy days, Kelly,
or like even traveling because it's so hard, or a
lot of busy moms or working people or even believe

(33:37):
it or not, I always have to shout out to
the guys that listen to my podcast because I always
just think I'm talking to the girls, and then I'll
get some emails from a guy and I'm like, oh, yeah,
I got guys listening to so like busy guys on
the go. Um, so we will do that next perfect, Okay.
So I can get really moody at time times, or

(34:00):
I can see my face kind of breaking out in
certain places, Kelly, and I know if it's like around
like my chin or even my neck area, that it's
something hormonal. And I know sometimes when I'm moody, I
can tell is it really is like PMS or if
I am I just straight moody because like, I need
to eat and my hormones are all out of whack,

(34:21):
and it's crazy to think that food can affect us
in such a way. Yeah, no, should definitely has effects
on your hormones. UM. I talked a lot about it
in my book Body Love. I talked about the eight
hunger hormones that are screaming at you to eat UM
and how the fabs wore regulate those hunger hormones. But
one of the most important hormones to understand is the

(34:43):
hormone insulin and how it works UM and how it
works in your body. So, for example, let's say that
you started your day with something that's a carbohydrate, like
a pancake. If you started your day with a pancake,
you would digest that into blood sugar. And what I
like people to think about is think about that little

(35:03):
stack of emoji, like the pancake emoji like floating in
your blood stream. So the more that you eat, the
more of those little emojis pop into your blood stream
and they can't stay there, but that is your blood
sugar going up. A bunch of pancakes skyrocketing that blood sugar,
and so they need to get out of your blood stream.
And there's a hormone that helps them do that, and
that's called insulin, and infulin is released whenever blood sugar

(35:26):
enters your bloodstream, and infulin's job is to pull those
pancakes out of your blood dream and put them away.
So you'll put a little bit of those a few
of those pancakes stacks into your liver, and that's like
the gas thing for your brain and your organs, and
then it will put some of those pancakes stacks into
your muscles. And that if you ever were an athlete,
that's carbo loading. That's stacking those pancakes into your muscles

(35:49):
for energy. But what happens in this process and what
happens to the excess they rexamble You have extra stacks
to pancakes. The body's job is to transport those to
the liver and convert those to tri glysterized, which is fat.
But what's crazy to think about is the higher your
blood sugar spike, the more influin the hormone influin is

(36:12):
released influt is gonna is going to dramatically pull blood
sugar out of your blood dream and that's the spike
and crash process of overeating crosses carbohydrates. That crash is
gonna make you cranky, it's gonna increase cravings. You're gonna
feel like you're writing down that roller coaster and you
want to go back up. And what it's going to

(36:32):
manifest itself into is wanting more of those types of foods.
And the more sugar we eat um, the more we're
feeding the back you know, the sort of bad bacteria
in our gut like candida and yees, those things can
manifest into acne around our mouths um and really make
us feel not great. Our energy will follow that line

(36:55):
as well. So the more that you can support your
body to have sort of a gradual spike gonna gradual crash,
the less affected you will be by the hormone infulin
and the more balanced. The more you're supporting your body's
natural state or homeostasis um and the better you'll feel,
the more energy you'll have. So for me, it isn't

(37:16):
about saying you can never have pancakes, you can never
have chocolate, but it's about finding those alternatives that don't
create that massive spike and crash that that really prevent
that huge dose of influence from hitting our bloodstream because
infulin resistance can manifest itself in a number of different ways.
And this is like when we're always full of influence
because we're always saying, hey, we're going to have more

(37:37):
of the sugar and more of these carbohydrates. It doesn't
matter if it's keane walk cake, candy, a bunch of fruit.
Really understanding how these how it breaks down and the
hormones that are released, is important because if we're constantly
full of infulin and we become infulin resistant or pre diabetic,

(37:57):
then lead to things like polycystical variants and drum um
and you know, side effects that that we're not, you know,
we really want to avoid, so not so much not
so much for the men listening, you know, it's important.
It is important for men to understand that, like uh,
that whenever we're over eating these types of food, we're

(38:21):
really headed down the path towards inflammation, and an inflammation
is the start of all disease, whether that's pre diabetes, diabetes,
hard disease, all of it so it really understanding that
we should be eating whole foods that are wrapped in fiber. So,
for example, you did want to have, um, I don't know,

(38:43):
let's say like a piece of fruit, I would go
for a high fiber fruit like raspberries over having especially
over having juiced fruit like orange juice, because there's no
fiber there, So it's not slowing down the release of
that sugar. It's it's really easy to just drink orange
juice and and d prastically spike your blood sugar. So
that's an important hormone to understand. A few others would

(39:05):
be like um coolestist ka nan is a hormone. It's
called t c K And if you're not eating any fat,
you're not releasing you're not really getting the release of
this hormone. And this is the hormone that makes us,
uh feel relaxed and calm. So we're talking about like
anxiety about the food that we're eating or food anxiety.
And what ends up happening is people start counting calories

(39:28):
and the first thing they start to pull back on
is back because they realized that has more calories programs.
But then the anxiety of like what they're going to
eat and they're hunger is is skyrocketing. So we really
want to make sure that we're trying to balance our
plates and balance our meals so that we don't have
to deal with that. UM. And I think the third
one that I would want to mention UM would be,

(39:53):
I mean, there's there's really a lot, but I think UM.
I think understanding that uh, neural peptide y plays a
huge role in sugar craving. So neuro peptide y is
a hormone that if we're not eating enough proteins throughout
the day, we will craze sugar. Okay, So one of
the things I'll see with clients who are under eating

(40:16):
protein is that all they want is carbohydrates and sugar.
And so I can simply add a protein based bridge
snack or increase the protein in their fab for smoothie.
Like a good example would be most people will have
like one or two eggs for breakfast. Well, that's only
twelve grams of protein. If I switch you over to
a protein shake, I can get you fifteen twenty four

(40:37):
grams of protein, and all of a sudden, it's like
you are today and you're not hungry, and you had
your movie six hours ago, your balance and when you
go to eat your next meal, you're not going to
be ravenous and over eating. Okay, well let's say that
we did. We were craving eggs though, and but we
wanted to get an adequate amount. Like, how do you
do eggs? Because I know you probably I don't know.

(40:59):
There is all the different statistics in her studies, like
you shouldn't have more than two egg yolks that one
meal or this many eggs a week because because the cholesterol.
But I have no idea if that's changed, because I
feel like you hear different things all the time. So
what how do you achieve that? Like some full eggs
and then some egg whites? No, um, Actually three eggs.
Three eggs has been proven to have to not have

(41:22):
an effect on people's cholesterol. So three eggs a day,
and if you're looking to get over eighteen grams of protein,
you can add an egg white to that. Um. I
know people are really nervous about egg yolks because of
the history of of saying that the cholesterol in your
food has has an effect on the cholesterol in your body.
But it has such a minimal effect. It has less

(41:44):
than an eight percent effect on cholesterol, and cholesterol is
not the main driver of heart disease. It's inflammation and
hardening of the hardening of the arteries. Cholesterol is anti inflammatory.
It's brain food. It really is. It really is important
for making hormones in our body. So I wouldn't be

(42:07):
afraid of the cholesterol. If you are a hyper absorber,
this would be the only time that I would say
that you want to be careful of cholesterol. And you
can find that out on a twenty three and me
genetic test where you just squab the inside of your
cheek and send that off. You can find out if
you're a hyper absorber. And in that case, I would
maybe say, okay, have one egg yolk. But the egg
yolkers where all the B vitamins are. And when you

(42:28):
talk about body composition, weight loss, energy, mood, the vitamins
are so important for that. Like the yolk is the
multi vitamin in the egg. So don't don't throw the
baby out with the bath water. Yeah no, Now I'm like,
this is definitely what I have when I get home, Like,
now I'm so craving eggs, which you know, maybe you're
eating out somewhere and you can't maybe you're meeting your

(42:50):
girlfriends for brunch, and wherever y'all are meeting, they don't
have the recipe for, you know, a smoothie always. But
I mean, the great thing is your fab four is
not just I know, we put a lot of emphasis
on the smoothie because it is a way to just
get it all. And we're all so busy and on
the go. But you could go out to eat and
order the eggs. You could say, hey, I'll take three

(43:12):
eggs and egg white, and then how would we get
the other components? How would you suggest suggest we get
the complete four? Yeah? So, uh, I love a veggu
scramble or an omelet. So I'm always looking for like peppers, tomatoes,
spinach so they can do a scramble like that, and
your fibers and all those non starchy vegetables and tomatoes,

(43:34):
the peppers, the mushrooms, your leafy greens. The greens is
the spinach, and then there there is fat in an
egg and the egg yolk, and then they're also going
to use like an olive oil and oil to cook
that food in. If you're just getting say scrambled eggs.
I would do scrambled eggs, side of avocado and probably um,
like a mixed salad with some non starchy vegetables like

(43:56):
tomatoes or carrots or whatever comes on that mixed green
stella and um, because you're getting fiber and the avocado,
you're getting fiber in the toppings on that salad, you're
getting the leafy greens. You know, it really is easy
to look at and just categorically say do I have
the fat for at any meal at any restaurant. And

(44:17):
so you could be the girl who gets a big
salad with nonstarchi vegetables and chicken or tuna salmone you
could do the roasted main meals on a restaurant menu.
You know, a lot of times people will pick a
salad because they think it's the healthiest option. But a
lot of times when you're out at dinner, if there's
like a would you know cedar plank salmon and a

(44:38):
side of broccoli, I would do that and start with
a side, start with a um, a starter salad. Yeah.
And then so since I'm still craving eggs, as we
talk back to the online just to to to clear
fier people if you're ordering that a lot of times restaurants,
and this maybe something people aren't considering. So it's just
the heads up. Is they put a lot of cheese

(44:59):
in an online So do you do? You just tell
the and then talk quickly about how you feel about
dairy and the body because I just want a quick
recap on that myself, and I eliminated dairy a long
time ago just because I feel better not on it.
I don't ever like, um, you know, telling our listeners
like you can't have this or you can't have that

(45:21):
or you know, because and that's what I love about
the way you present it is you just want to
You just want people to be free from food drama.
And you're not saying you can't ever have X, Y
or Z. But these are the foods I'm giving you
that are going to cut the cravings for X, Y
and Z, Like these are the foods is gonna get

(45:42):
you feeling good. I think the tagline for your book
Body Love even is something like, you know, way what
you want. You're free from food drama and like have
balance or something right, yeah, way what you want and
free yourself from food drama forever. Right, And so I
just want to clarify, like if you, I don't want
you to ever freak out at a restaurant like, oh, well,

(46:03):
I I like having an omelet with cheese. I don't
know if cheese even affects that or what you would
say to someone if if they wanted that and they're
on the I personally would remind the waiter, hey, could
I have a cheese free omelet? Um? But just in
case people, you know what I'm saying about dairy, can
you just touch on that? Yeah? So, um, I'm glad
that you know that I'm a Choose your Own Adventure nutritionist. UM.

(46:27):
I personally would say that I avoid dairy of a time.
I currently avoid it a hundred percent of the time
because Bash Sebastian Bash has exzema and I'm breastfeeding, so
she can't have dairy. Um. But the way that dairy
works is it's you know, unfortunately, it's one of the

(46:48):
top eight food allergen. So, lactose is an allergen, casine
is an allergen. Way is an allergin. So that's the
sugar in the two proteins present in dairy. The thing
that is least likely to be allergen would be the fat,
like if you were to use like G, which is
a lactose and protein free butter. Right. But the way

(47:11):
that it works is, unfortunately, dairy does contain a number
of food allergies allergens, and here in the United States, unfortunately,
UM we have cattle that have been raised with antibiotics
and hormones and those are going to come present in
in that food. So for some people pulling it out,

(47:33):
For most people, I'm gonna be honest. For most people,
if they've ever cut it out, they're gonna feel better,
They're gonna notice, and some people have the reaction of
chatting feeling mucasy when they're eating a lot of dairy. Um.
But you know, cheese and um G like G for example,
which is clarified butter, contains conjugated linoleic acid, which is

(47:53):
the fat that is phenomenal for brain health. It's the
only naturally occurring transpat out there, and um it's really
good for So it really needs to be a personal
decision on whether you have dairy. The way that I
like to approach it is I will have dairy not
right now because I'm breast seating at a kid with
eggs mud. But when I am done doing that, if

(48:15):
I decide to have dairy occasionally, I'm trying to pick
the highest quality dairy, something like an organic valley that
I know is a pasture raise. It's something that is
not always in my fridge. It would be an occasional
thing that I would use. I think the only dairy
when I'm done breast feeding that I would consume more

(48:37):
regularly would be a geese because it's free of the allergens.
But it's giving me a benefit. Um. I think when
you're getting food out like dairy in and omelet, I'd say, like,
why is it really giving you giving you a better experience?
Or can you get that with a side of avocado
or a really good hot sauce or salsat? Yeah, exactly.

(48:57):
I think that's a great way to look at is
like am I really like omitting this? Like? Oh I
can't because then when when our brain, something happens when
we tell ourselves we can't have it, and it makes
you just wanna then forget it, screw it. I blew it.
So now I'm gonna just I'm out to brunch. And
now that I got cheese in my omelet, I might
as well, you know, have the mimosa exactly, so you know,

(49:21):
I don't want it to I just want to encourage
people to look at it in a different way. And
not that you shouldn't have the cheese, but ultimately, what's
gonna be the best call for your body? And you
can make a swab it's actually gonna you're probably not
even gonna miss the taste or the flavor, and boom,
next thing, you know, you're gonna be feeling better if
you made that choice. So um, I know in this thing,

(49:42):
I wanted to kind of get to some snacks, but
we'll say that for the next thing, and we also
talk about your you. I have read Body Love, but
Kelly has a new book coming out and it's now
available for pre orders, so we'll get into that. And
I want to talk about kind of snacks that you recommend.
And since you mentioned mimosa, uh, I do want to
get your pick on you know, if you were to

(50:04):
be at, you know, out for the weekend, like what's
what's the drink that's most likely to keep us more
even than like spiking us like crazy? So we'll cover
that next perfect Okay, and not that if you are

(50:24):
living the fab for lifestyle that you need to snack
a lot. But sometimes there's just times where you you
need you need to play on ahead and you've got
to have a snack. Or maybe you're traveling and you're
on the road or you're busy and you don't you
don't really know what to grab for Sometimes I feel
like that's a question I get a lot in my
emails Kelly is people just don't know what to keep

(50:45):
in their purse in their car, or you know, in
their carry on when they're traveling, or what can they
get at the airport. So I kind of want to
get your tips on stuff like that. So sort of
perfect timing because I leave tomorrow morning for Big sir
Um and San Francisco. I have like a little yoga
retreat that I'm going to for a couple of days
with my sisters, and then I'm in the city for work.

(51:07):
So I was actually just packing up a little snack
bag this morning for my carry on. So um, when
it comes to snacking, I like to think about the
stab for as well. I want to regulate hunger instead
of increase it. So say, for example, you were just
to grab like a bag of chips that's just carbohydrates.
Your blocher is gonna spike, it's gonna crash, and you're

(51:28):
gonna be more hungry. So we really want to look
for the fab for in our snacks as well. And
I called them bridge snacks because I'm looking for some
way to bridge you from lunch to dinner or from
breakfast to your next meal if you're traveling, and just
the reality of life is it's not always going to
be like a homemade meal or a real meal. But
I like meals best because they do the best job

(51:50):
really turning off hunger so we can relax. But occasionally
we need to stack. So here are my go toos.
I would say, any type of nut or speed pack,
so I'll bring it back me of almonds, cashews, walnuts.
I have all of those in bulk here at my house.
And sometimes I'll just make my own little like trail mix.
Sometimes I'll add some big coconut flakes in that just

(52:10):
for something fun, or a few accounted because I'm like,
let's be crazy, but that's always fun. Next um, I
pack individual protein powder packets and individual MCT oil powder packets,
and what I do with that is I make a roadie.
So say for the say, for example, I go through

(52:31):
security at the airport and I walk up the Starbucks
and I get myself some ice green tea. What I'll
do is pour of Vanella protein packet in over that
ice green tea and some powdered empty tea oil. And
if I've brought some type of fiber sources me, like
a little cheer or a flat I'll shake that up
in a shaker bottle and then all of a sudden,
I have and unsweetened ice green tea latte smoothie that

(52:56):
I can have through security without worrying about liquids. So
I do that at all when I'm on the go.
It doesn't keep me full for the full six hours
because I'm not blending it up with a bunch of
leafy greens, but I'm getting something green in that tea.
I'm getting my fiber, I'm getting my protein, I'm getting
my fat. And it's a really good way to like
get yourself to a lunch if you're on the go

(53:18):
or traveling. Um. A couple of other things that I'll
bring are those individual packets of it's gonna sound gross,
but tuna pouches, so like you know the tunic little
cans of tuna or cans of salmon. They make pouches
that are really easy to bring um packed in water.
And that's something where I know, if I get to

(53:38):
an airport for lunchtime, a lot of times they have
these like chef salads with sort of a creamy ranch
dressing on the side. And what I'll do is, I'll
just ditch the creamy ranch dressing. I'll go for that
vegan salad and I'll I'll drizzle the the salmon, plaky
salmon or or um tuna onto that salad, but sort
of bring my own proteins sort of an option, um

(54:02):
other other things that I'll bring. If I know it's
a long haul, like I'm going to New York, I'll
bring an avocado and a plastic you know, I'll grab
a plastic a plastic knife. Once I get through security
at an airport, I will bring bars. Well. I have
to say, I have been that person on the airplane
that has busted out an avocado from my carry on

(54:23):
and I sit there and I cut it open and
I eat it and people look at me like I'm crazy.
But then I look at them eating their which again
no judgment, but I feel judged for eating healthy fat
that was God gave us and it's so good for you.
And they're like, oh, you're so weird, and I'm like, well,

(54:45):
you're eating pretzels out of a bag full assault that
would make me feel like crap. So that's why I'm
opting for this, so don't be Sometimes it may feel
a little weird because they we're just not used to
seeing people bust out avocados on air plane, but who cares. No, Yeah,
it's so much better for you. There's ten grams of

(55:05):
fiber and a whole avocado, so that's taking care of
your fiber ten over ten grams of fat. That's taking
care of your fat. You know, you could have an
avocado and shake up some chocolate protein into an iced coffee,
or with some you know, I don't know, with some water,
and you get your protein, you get your fat and fiber,

(55:25):
and you'd be feeling good. It's really about like just
bridging yourself to your next meal and and doing it
with something that's not going to make you hungry or
ninety minutes later, right, And a lot of this stuff
can be These are little tips too that I learned,
especially the word bridge snack. You refer to that in
Body Love, which was how long ago did that come out? Kelly?

(55:47):
Body Love came out in two thousand and seventeen. Yeah, okay,
so a couple of years later and you're on your
giving birth to book number two, and I'm excited because
I know it's available for pre order, but go ahead
and tell us about it so people can go ahead
and get it. But I know if you pre order,
the great thing is you just like lock it in,
which I feel like it is amazing, and then boom

(56:09):
when it is finally out, you just get it and
it's like a little gift that maybe you even forgot
that you've hordered. It's like fun. Yeah, definitely, Um, I
mean I would. I would say my advice would be
start with Body Love because it's the primary on nutrition,
and then Body Love every Day is going to give
you those everyday tools of like what are my favorite

(56:30):
protein powders? How do what? How do I get my
MPT powder? What are my favorite you know for me
eaters out there with my favorite grassbed jerky or um
pre made dressings or any of that stuff. Um, is
really going to come in that book, and then I
have chapters which give you twenty one days of each
type of lifestyle. So girl on the Go, Domestic Goddess,

(56:53):
plant based ebot, and red carpet ready. And that's kind
of where I give you the tools and tricks and
things that I've done with clients paring for roles, UM
specifically like movie roles and red carpet. And none of
these girls are you know, it's not skinny. Your goal
is never like you're trying to lose weight and be skinny.
You're creating like rocking bodies that are out there and

(57:15):
they can do their job, feel great and be strong. Yeah. No,
I I I've had the pleasure of supporting people like, um,
Jennifer Garner to get ready for the Peppermint MOVIEUM, where
she had to be sort of like a superhero and
very lean but still really strong. And um, you know,
Jessica Alba runs a large company, the Honest Company, and

(57:37):
not only does she have to be prepared for press,
but she's like running a huge team in a huge office,
and um, you know, it's just been my girls are
health conscious, uh you know, and and they really are
amazing women and I really have. I feel like I
have the pleasure of getting to know them and supporting

(57:57):
them so they don't have to hold the whole world
up of themselves. Yeah, I'm kind of deciding which which
girl I would be in her book. I feel like
I would be girl on the go, but then I
also sometimes do need to be red carpet ready. And
I know when I worked with you, like when we
were really focusing it on stuff, and now I just
feel like I kind of know it, so I apply it,
you know. Uh, But I hope every client does it

(58:20):
exactly and that's how it should be. But when we
were when we first met, I was predominantly vegan, and
but now I eat meat Kelly like like all the time,
like whatever, I'm like, if that's what my body needs.
And I do feel so much stronger, and I'm lifting
weights but also doing yoga and kind of all the
things and just listening to my body and not I mean,

(58:40):
but if you are vegan, you do have the twenty
one day plan for the girl that loves plants or
what did she say? Yeah, you know, it's it's it's
really you know, my first book it was people felt
like it was there was a whole for the vegetarian
and vegan community, but there really wasn't fifty smoothie recipes
and can pick ap protein and I had a couple

(59:02):
of recipes where I use plant based proteins. But I
just it's when I think about what's worked for my clients.
In the majority of people that become beingner vegetarian quipped
within the first year because of feeling not feeling great,
or not being able to sustain that lifestyle. And um,
you know, I am so compassionate about the way, you

(59:24):
know about animals, and I really hate the way that
we raise certain animals here in the United States. And
I champion and I vote with my pocketbook. And I
purchased acent grassbed protein from Thrice Market, which is a
completely affordable company grassroots or butcher box. And you know,
I eat a little bit less than I opt for quality,

(59:45):
and I opt to really try to incentivize those regenerative
farms that that are healing the you know, healing their ecosystem.
They're not they're not harming. They're actually increasing soil density.
They're inconcreasing soil diversity. W increases the nutrition and the
vegetables that we eat. I mean, there's so much to
be said about understanding how our world works, um, and

(01:00:08):
how it can be a really beautiful ecosystem. There's a
documentary that's going to be coming out in called Sacred Cow,
and I'm just gonna throw it out there. You all
everyone should go watch that has been like a lot
of uh propaganda, I think, and um, and we just
really need to be responsible with our information, the information

(01:00:29):
we're sharing so that we all stay healthy. Yeah. No,
I think it's important to know that for sure. And um,
you know not that this is I feel like that
was like, yes, that's information we do need for our bodies,
and it's important to see what we're consuming and how
it's being um made. I think, yeah, it is. Well,
some of those documentaries really get to me. Kelly though,

(01:00:50):
have you seen that one yet or you just know
a lot about it? Um? I know a lot about it.
I know who's behind it, I know what they're going
to be sharing. Really, it's understanding understanding how cows are
essential and ruminant animals are essential for bringing carbon from
the air into the soil and increasing the nutrition of

(01:01:12):
the food that we eat. Got it, got it, which
is so important sometimes there are some documentaries which I
know you wouldn't share one that are encouraged us to
watch one that was like this, But sometimes you watch
them and you're like freaked out, like you like, what
what are we consuming? And what is happening to our
world and earth and animals? And I'm never going to
eat this or that or touch that. You know, it's
just like scary. But I do trust anybody that um

(01:01:34):
or any thing that you suggest on here. So before
we wrap, UM, I think we said we would touch
on maybe alcohol like a drink, and feel like that's
another question I get a lot from people said that
I'd ask you because especially because alcohol can cause different
things to happen in the body too, and maybe just
like a go to if someone were to have a
go to drink or maybe two options, if they weren't

(01:01:56):
trying to totally ruin everything, what would you suggest, Um, Well,
I would say, any time that you're having alcohol, you
should really try to limit sugar, especially fruit tose. So
anything like that is that tastes sweet means that there's
fruit tose in it. So from sugar like simple syrup
to like a juice type of a mixer. UM, and

(01:02:19):
the reason for that is because you're already going to
have to metabolize alcohol in your liver, and we're if
you're adding fruit toast to that, it's just doubling down
on like the detoxication your body has to do. So
definitely keep it to something that is like a pure alcohol. Um,
you could add soda water to that or um, you know,

(01:02:40):
a squeeze, a squeeze of citrus like uh, tequila soda
or a vodka water with lemon. But I would also
pick a clear alcohol. So clear alcohol avoids um. Those
dark alcohols have things called conjugers in them that are
responsible for broken capillaries and and um also responsible for

(01:03:02):
you to hangover. So clear is the way to go.
I do a gove or vodka if you can get
your hands on potato vodka or great vodka, something that
isn't using wheat. And then a gove um you know
it's the gove plant, so you're you're good to get
go there when it comes to it being gluten free
and free, you know, clear, so easier on the body.

(01:03:23):
I would stick to that with like you know, you
could have a dirty martini or you could have a
tequila soda with lime juice. That that's kind of a
clear cleaner option. And then when it comes to wine, um,
it's one of the number one crop sprayed with pesticides,
and um, they're really doctoring up wines nowadays. They add

(01:03:44):
a bunch of sulfites to increase body, they add a
bunch of fruit tooes to increase palatability. And so the
best thing you can do if you are actually a
wine oh is to subscribe to either Thrive Markets Biodynamic
Wine program which is or dry farm one which because
those yeah, those companies ensure that they're you're organic, there

(01:04:05):
aren't spread with pesticides, They're made traditionally, which means they're
not doctoring up the wine. If it ends up being
a little bit more tann a little having a little
more tannins, or being a little bit sweeter based on
that crop in that year, that's kind of what we
deal with there. A little bit uh lower in sugar,
you're going to have less of a hangover. And so
that would be just really my go to when it

(01:04:26):
came to picking between those two. I think when it
comes to beers, and I mean, I don't know if
you've seen the smear campaigns now that like our beer
is percent free of corn syrup. Um, You're just it's
really people are pulling back the veil on what these
beers like Cores, Light and bud and all of them

(01:04:46):
are made of which is grains and a lot of
times the kind that is really inflammatory in the body. Yeah, okay,
so good to know. And I did a whole thing
on a podcast maybe a couple of months ago. One
of my things was like, this is this is the wine,
this is like the healthy wine, and I talked about
drivings and it wasn't a commercial or anything like. I

(01:05:08):
literally had a subscription for a couple of years now
and my husband and I we really like it. And
you can just know that you know, you can trust
what you're putting into your body. Um, which Kelly, like
you're you're full of all the knowledge on on what
to put in our bodies and what's going to make
us feel our best. And I just love that you're
a champion for people to you know, free themselves from

(01:05:31):
the food drama. Now, I'm gonna go back to that.
I don't that tagline always stuck with me from your
first book, Body Love like no food Drama wait what
you want and have balance, and I just I think,
why don't you say that? What is the actual tagline?
Because I know I'm just like winging it. Live in balance,
way what you want and free yourself from food drama
forever boom. And so that's from Body Love. And then

(01:05:54):
your next book, which people can pre order, which where
can they preorder it? Um, it's on the Amazon, Barnes, Noble,
sort of anywhere books are sold. I sometimes get I
get a couple of costco uh contracts, but they won't
be there until they won't be there until January. Yeah.
And then that's Body Love every Day, Body Love and

(01:06:14):
Body Love every Day. Yeah, Body Love every Day is
the one that you can now pre order. But if
you don't have Body Love, I suggest it it stays
in my kitchen because there's always a smoothie recipe that
I want to bust out or a like a dinner recipe.
I mean, there's all It's not just smoothiees. So um,
there's lots of Oh man, there's one now I'm going
to make because I'm talking to Kelly's making me think

(01:06:35):
of it from that book that was like the the
squash with the ground turkey and the celery and the
onion and something else. Maybe there's such a good that's
such a good one for fall. It's basically like a
skillet sautet turkey, kale, garlic, celery, and you roast um
little like half squash boats um, and you sort of

(01:07:00):
drizzle a little taheny in there at the end and
mix it up and scoop it into the squash boat.
It's divine. It's so good. So there's always UM recipes
up at b well by Kelly dot com as well,
so don't feel like if you can afford to go
out and buy a book that you're kind of stuck
and you don't have access to anything. And Kelly puts
tons of stuff on her Instagram UM, which is at

(01:07:22):
b well by Kelly. So thank you Kelly for coming on.
It was so good to talk to you. And I
hadn't talked to you and a long time, but I
follow you on Instagram, which is such the horrible thing
because you just feel like you know what's going on
with everybody. But um, maybe next time I come out
to California to see Mary, we can all try to
get together, especially if you move back down closer to
her back to the Okay, all right, we'll have a

(01:07:46):
good day, all right, sister, you too. Thanks for having
me on. Okay, that's a wrap on today's episode. Big
thank you to Kelly for coming on. She is so awesome.
I mean, Mary has hung out with her in the
So Mary, she wasn't there for the interview. She's with
the altro, so she hasn't listened to it yet. So

(01:08:06):
we're recording the autro. A little inside thing here. If
you made it this far, I'll give you a little
you know, inside info. So sometimes I record the interviews
and then I record the intro in the outro later
or before. You never know really when I'm doing it
most of the time. After that way, I know the
content and what's there. But uh, yeah, Mary, I talked

(01:08:26):
with her about how we didn't eat for four days.
We should have teased that in the intro. Oh no,
it was it four days, so we didn't need her
three four I think it was four. Yeah, we didn't
eat for four days. I mean that sounds really crazy.
I guess it was pretty crazy, but when you hear
Kelly talk about it, it's not as crazy. I know.
But why did I do that too? It was it
was my ca Well, to be fair, Mary and I

(01:08:46):
were looking at these other like camps you can go
to where it's like wellness camps where you eat but
you hike out and you hike and all this stuff,
and then we I think we face timed Kelly about
it because we wanted to ask her her thoughts, and
she said, she she's did you know what I did
with Chelsea Handler like a year ago? Was I took
her to this amazing place in Santa Barbara and she

(01:09:08):
didn't eat for four days and we still worked out
and boom. But there's a lot of science to it. Yes,
if there's a reason it wasn't had nothing to do
with weight loss and everything to do with self turnover. Well,
if you listen to the podcast already know this because
we talked about it. But Mary and I I think
it is good that I've got Marry here to to verify,

(01:09:30):
like that's not something you do for we were it
wasn't a weight loss thing. It was a health thing.
So quickly, let's do the email shout out, Hey, this
one is from Tiffany, Hey, Amy, I just wanted to
share a cool kindness story about my son that was
inspired by y'all. My son Aiden as a freshman in
high school this year. Last week, before we started school,

(01:09:51):
I told him what I wanted him to do in
high school above all else was be kind to everyone.
I wasn't really sure if he was listening, and he
just kind of went on with the week. Well, yesterday
he came on came home and was telling me about
his day. He said he was sitting in the lunch
room with a group of friends and saw a boy
sitting by himself at a table next to him. Aiden
got up and went to sit by the kid. Before long,

(01:10:13):
Aiden's friends also got up and joined them at the table,
and they all ate lunch together. When he told me
at dinner last night, I almost started crying because I
was so proud of him. He was listening and he
was choosing to be kind and pimp some joy at
his high school. I just wanted to let you know
that you were the inspiration behind that message. So thanks
to for pimp and joy and spreading kindness and inspiring

(01:10:34):
others to do so. And thank you for your podcast
positive message blah blah blah blah blah. So Tiffany, that
is so cool. I mean No, that is all on you, Tiffany.
You're the mom. You're the one that decided to share
with your kid. Hey, I want you above all else
to be kind to people at school. So he was
listening to you, not to anything that we have to say.

(01:10:54):
But yes, I think we're all inspired by different things.
And I love that. You know, if y'all got that
idea from Pimp and Joy or the podcast or be
kind to Joy laugh a lot, be cake, you know what.
I think Aiden probably deserves some cake for that one,
which Mary and I there, we have Mama Fuku milk
bar cake in the fridge as we record this. It

(01:11:16):
is lunch time. We might eat cake in honor of
Aiden and how cool he is, so Tiffany, thank you
for sharing that with us. Super cool and give him
a high five, right yeah from me Andreshman High School.
That's rough sometimes. Yeah, And and other parents listening, maybe
try to encourage your kids, if anything, to be kind

(01:11:37):
at school because that can make a little food for yourself.
Oh it's pretty bad. It's pretty beautiful. Thank you. Laugh

(01:12:00):
a little more, famis te tighten up because of course
said he can't. You're kicking with four things with Amy brown,

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