Podcast #60 Nadya Andreeva – Yoga & Ayurvedic Medicine

Podcast #60 Nadya Andreeva – Yoga & Ayurvedic Medicine


hey everybody welcome back to the art of less doing podcast and this is episode 61 right on yeah this is actually episode 60 oh cool okay so this is 60 all right we have 61 in the hopper so yeah episode 60 so thanks for home for listening and we got a bunch of questions on Facebook this week which is really cool right yeah we got a bunch of questions on Facebook also there’s a bunch of new reviews on Amazon four and five star reviews so congrats on that re that’s awesome thank you very much so we’re gonna get right to the questions but i just want to remind everybody that the less doing facebook page which will we’ll have a link to in all our show notes is a great place to ask those questions that you have about productivity and wellness and i really have a lot of fun answering them so loves you hear more on let’s let’s get to the first one yeah the first question is you know i’m not sure how to pronounce his first name but it looks like Srinivas he says hey Ari in our chat you mentioned some tracking apps like rescue time do you have any other apps that you’d recommend and you know our you I was thinking about this because a lot of times when I’m trying to be productive sometime I’ll get sidetracked with Facebook or something like that so how that’s what these apps are trying to do is keep you on task right yeah so there’s so rescue time is a great app that I’ve always recommended because it’s one thing to track the data but it’s another thing to actually act on it and what I like about rescue time is that it makes it really it makes it very like just straightforward it’s it’s like you know keep it simple stupid kind of idea that it’s going to run in the background your computer and it’ll show you at the end of a week or so that you’ve been using facebook for an hour or three hours or you know it’s Excel for 10 hours whatever it may be but it’s going to actually start to show you that you know you get the majority of your emails between 11am and 2pm or you are most productive on tuesdays at least productive on Wednesdays and that’s really interesting information you may or may not know why that is but that’s something you can start to act on and maybe you can start to schedule the more important work on those days that you are more productive and try to do some more of the like busy kind of work on the other days mmm so there are some other apps for tracking there’s ones on the computer in the ones on the phone though the one on the phone like for tracking movement and body stuff my favorite honestly is Argus arg us and it’s made by a zoo meal and i’ve talked about a zoomable before they make the the heart rate variability app that i like stress doctor and what I like about Argus is that it gets everything it gets your water and coffee consumption your food including pictures your movement physical movement biking swimming sleeps tracking and it’ll even have stress scores in there and it gives it all into this one really beautiful grid and I actually use that with my coaching clients so that I will log into their account and see all the stuff that they’ve been doing and it’s it’s amazing because you really can get like a whole kind of life tracking out of it no long nice have you ever seen that all right I haven’t now how much time does it actually take to input all that data so it’s basically none I mean also what it’s doing is it so like the sleep tracking it’s pulling in from its own sleep app so basically you download The Argus app and then you don’t look like six other apps and you can do all the other stuff with it the only one that takes any sort of effort on your part is the food tracking one which is you know like any food tracker you take a picture and then you you make a couple notes or something and it puts it in there so I like that a lot and like for the glass of water you just tap it every time you have to last water you tap when you have a cup of coffee so I for sort of overall like like tracking I think that’s a really good one on the computer you’re really going to have hard a hard time finding one that’s better than rescue time in terms of how you use your time but there actually is a website called voyeur l which is v 0 y URL and what will link to that of course in the show notes but basically that will monitor the way that you use your browser and it’ll show you sort of where you’re spending the most time on different websites and different online apps or whatever it might be and in addition you can use that information to then I believe that they can make content suggestions based on that but honestly as far as tracking your usage on the computer really doesn’t beat rescue time and then for that sort of overall life tracking stuff i would go with Argus which has all those different elements in it so that’s the short and dirty answer of course if you want to get into something more depth you know what tracking of course and all those other things that we talked about then you know we could we could go into those and another question but that that’s sort of those two I feel like cover a lot of what you might do in a daily daily routine very cool very cool well this next question is a little bit long so everybody just hold back for a second and we’ll get through this but I think it’s I think a lot of people will benefit from this Ben Ben thanks for asking a question again he says hey Ari here’s a startup business question for serial entrepreneurs if he’s trying to set up multiple revenue streams from several different corporations for example he says if there’s a blogger let’s say John Smith selling international products he’s also saw nutritional supplements and providing a consultation service so he might have several different entities like John Smith content plus John Smith’s nutrition so do you have any advice for setting up what seems to be a complex situation as far as taxes and other concerns okay so obviously I’m not a lawyer just I’ve set up a lot of businesses and and you should everyone should consider consulting a lawyer obviously about this and if you don’t have a start-up lawyer there’s actually a couple really cool companies out there one of which is called legal shield and it’s it’s what’s known as an on-demand legal service you know how I’ve talked about on demand virtual assistants well that actually exists with lawyers too so they have these services where you can pay sort of a like a package rate or you can pay our monthly fee and it’s almost like insurance just so that you have a lawyer on a hand if you need one and it’s a really great conversation to have with a lawyer if you’re looking at how you want to set this stuff up when you look at setting up various companies and things and you want to obviously keep this as streamlined and automated as possible I think that the LLC structure the limited liability corporation structure is a really good one as far as taxes it’s its tax that you’re rated sort of a pass-through so it’s not double text like a corporation like an escort for a c-corp and it it’s very cheap to set up you can set them up for a couple hundred bucks you can do it with Legal Zoom calm or Delaware enter Corp is one that lets you set them up in Delaware which has some other sort of tax benefits to it but the main reason to set up a company like that is really for legal protection so that if something you do or the company does is bad or heard somebody then they’re going to have to suit the company so the truth is we live in America and anybody can sue anybody for anything so you’re really never going to be completely protected you have to obviously do the best you can and I believe what Ben was also asking about was if you have multiple kinds of businesses but they’re related so you know if you have a nutrition business I think you mentioned attrition business right mm-hmm you know if you have like a nutrition business and then you have a marketing company or you know a good example would be like the bulletproof executive Dave Asprey so I’m pretty sure I believe he has this sort of umbrella company which is which is the bulletproof executive or the better baby LLC anything and then his foodstuff and his all the products you sell that’s a separate company and if you just think about that logically that makes sense right if me because there’s probably nobody’s necessary going to hurt themselves using your website although of course the information that you provide could do something but if you’re selling a product and people might have issues with that they might have problems where they might have you know customer complaints like there’s a reason why you may want to separate that so it’s in mesa said if somebody is going to sue you really then that their limited liability to that particular entity so it’s a little bit more I think business even then we normally get into but it’s true as far as like keeping a streamlining and less complicated i think that the LLC structure is really good and since it is so easy and simple you’re almost better setting up more than one you know for those various businesses just so that you can keep things separate it keeps your taxes in order to keep your legal structure in order but again check out something like legal shield and and have a conversation with a lawyer probably thank you half an hour actually I think even legalzoom will talk to you about they’ll do some consulting for you or you know legal consulting for free if you’re going to set up a company with them so perfect hope that answer questions sounds like a great solution now here’s another question this regards to I think talking about that 3d printer that we talked about last time and Felix says hey Ari I thought you would be the person to ask I would like to get a custom-made piece of plastic as a replacement covered for the control panel on my piano keyboard I removed the housing and the piano keys come in just a small 5 by 8 i’m assuming this is 5 by 8 inches so though so the sheet and holes drilled need to be in certain places and then epi squared ones so it’s pretty complicated can you recommend a service that would do this sure so if anybody wants to look back at the one Kickstarter campaign I ever tried is sort of like a joke almost i created this mac mini mount out of out of really no knowledge to do it so this is the simplest way to do this go to fiber my favorite website go to fiber and find somebody who will turn your sketch into a 3d model and there’s a lot of people to do that just literally you could search for sketch and 3d model so there are lots of people there you draw something and you can draw it badly because I certainly did and then they will turn it into a 3d model they can even tweak that for you then you take that 3d model file and you go over to shapeways calm you could look at potent code but I actually think shapeways is better so then you go to shapeways calm you upload that model and then you can you know print 3d print that in anything you want whether it’s clear acrylic plastic or wood or metal or glass or kind of anything in between so basically once you get that 3d model the sky’s the limit and you can do this stuff very easily on-demand 3d printing so if you need something that is a little bit more technical then you can just back up one step and there are actually also people on fibre who will draw like a blueprint for you or a technical drawing so in that case you’d be looking for somebody who will take your sketch and create a technical diagram and then that would have you know actual measurements and I believe to scale and then you could give that to the person to create the 3d model and then take that on to actually create the device but yeah it’s really easy even if you don’t know anything about this stuff to get sort of a custom thing created as long as you can describe it in some way that someone can make a 3d model out of it and of course if they make the 3d model it’s a little off than they can probably tweak it for you depending on the the provider but we’ll hopefully we can find a couple that we can link to that have good ratings on fiber that you can give a try to but Felix that would be where i would i would start awesome men are er yeah have you got the less doing t-shirts ready because i know how you were thinking about you know some of those two people who write reviews yes ok so thanks for bringing out of i totally forgot about that yeah so I last week I got all the less doing t-shirts in the mail so our friends over at zazzle gave those to me as a promo so we’re gonna give a nice shot out to zazzle for that and zazzle is is great site where you can kind of get custom printed anything or really custom designs church t-shirts coffee cup spends all that kind of stuff it’s actually it’s a really really great site and very easy to use but so they said this 25 t-shirts and I’ve already given one out to Mike who left a review last time but basically if you leave a review on iTunes for the podcast or a review for the book on Amazon and of course if you bought the book on Barnes & Noble or in your local bookstore you can still leave a review on Amazon so leave a review on Amazon and then shoot that over to us either posted on the facebook page or just let us know who you are we’ll get in touch and send you your free less dealing t-shirt so you can rock some of our year very cool and the latest review on iTunes is from a guy who calls himself a des act man and he says re is doing always less doing podcasts and course have changed my life for the better I consistently become better and better version of myself I’m not where I want to be yet but I’m on my way Ari’s life hacks are absolutely amazing check it out and you’ll love it thanks again re Michael cool thank you very much like that we really appreciate that and then what there was a couple links that did you find any cool links the last week for the typos yeah I really liked the cool links that you head up last week heart rate variability tracking that’s something that I’ve been doing for about three months on a daily basis with houses a blog device how are you doing it I’m using this device called I F Ethel eat and a finger sensor yeah I’ve seen that so how have you been have you been doing a training or you just both sort of tracking yet just basically tracking in on the days where I have a high heart rate variability that’s the day I’ll do my hard work out so I’m usually doing to really intense workouts a week for running and the days i desire i just go for it so it makes it easy so that and that’s a good thing for people to realize you want high heart rate variability that’s a good thing you want to be very variable when you so basically like the worst case would be if your if your heart is beating at 60 beats per minute which is a pretty good heart rate honestly if it was beating one beat every second that you’d be in a very very very bad situation right so you actually want that more variability where it’s like point nine four seconds from feet and then one four seconds per beat and the bigger variability you can get actually the better because it’s it’s it’s almost like a rubber band effect you become more resilient and you actually get better and handling stress so what Aaron’s talking about is that when you wake up and you test that heart rate variability and you’re you know depending on what metric you’re using let’s say it’s a one to one hundred if you see that you’re a 90 that day even though if you’re feeling like kind of groggy maybe you think you didn’t sleep very well according to your heart you are ready to go your nervous system is in a good place so that’s the day that you can hard charge it and you know if you hit your workouts really hard but if you wake up and you’ve got like a 20 or 30 even that’s the day when you might say I’m going to either rest or maybe do some yoga or foam rolling or really take it easy today because I feel like excited and I feel ready to go but my nervous system is saying that it needs to recover some more so I it’s a really really good metric that most people don’t use honestly so it I think it’s a really good one are you using a certain device so i use stress doctor for the most part which is an app on the iphone that lets you you put your finger up against the lens and then there’s also stressed check which gives you that number so stressed doctor is more of a trainer stress check gives you an actual number so that’s what i’ve used i also with the basis watch they say that they’re going to be having heart rate variability as one of the metrics soon so and i do use a basis so i’m looking forward to that but III don’t train as much as I as i’d like to right now i’m only training once a week and so I I kind of adjust that work out depending on what the heart rate variability says that day okay cool yeah you know as long as we’re talking about heart let’s talk about daylight savings changes cause heart attack risk to go up that was pretty crazy yeah so this was on mercola com and so I just want to preface this by saying that dr. mercola i think is an amazing information resource but i also think he’s a little extreme sometimes so that’s the place where like that’s I feel like it’s it’s the place where you would go and you’ll see a headline like the three things that you do every day that are going to kill you you know it’s very it’s very hardcore but yes so they are showing that like daylight savings had they did this study and they showed that it did seem to have some corollary effect increasing heart attack risk which I have dug into the study and I can’t see too many necessarily holes in it and and it almost it almost makes sense in a way like if any of you listening or I’m sure many of you do but those are you listening who have kids and Erin I don’t know if you had this experience but daylight savings screwed my kids up bad for like a week you know it’s one hour difference but like it just throws everything off for over a week it’s almost like being it’s almost like taking a half way around the world trip and being jet lag it’s crazy so I totally believe it that it’s I think it’s very stressful in the body and now with modern modern life I don’t know what daylight saving is necessarily a very good thing so yeah I wouldn’t worry for saying if you’re if you hear that study you know just obviously want to take care of yourself but it is it is worth noting yeah yeah you know I noticed that it affects me a lot i tried to put my i have like a happy lamp they call it and it’s it’s basically a bright lamp and i went when daylight savings comes on i’ll try to get in front of that more often yeah absolutely so the interview today is with nadia and reva who is a she’s actually not an ayurvedic partitioner but she ir vetta was a big part of her healing process through a hormonal syndrome that she had to deal with and she’s come out with this book happy belly go with her happy light which which is really cool so it was a really fun interview entire vet it was interestingly a little bit of a part of my journey because an Ayurvedic masseuse told me five years before I was diagnosed with bronze that I was going to have it and I totally just shrugged it all the way yeah whatever you don’t like talking about but it’s kind of amazing she saw some things that suggested that my digestive system was going in a bad place and a lot of recommendations that she made 14 15 years ago I don’t think now or no I well maybe like 12 years ago are things that I would do now and do now to help myself feel better so let’s get to the interview that was a think that was a great view show great all right take care re thanks now i’m speaking with nadja and reva who is the author of happy belly and a heretic practitioner so Nadia thank you so much for talking to me well of course thanks for having me so let’s I want to get right into it let’s talk a little your journey and how you can you came to our vetta and also how happy belly camera yeah so I just wanted to make a small correction I don’t think of myself as an Ayurvedic practitioner okay I have a background in psychology so my masters in psychology but Ayurveda for me was a part of my journey into healing it was in a similar way that it was for yours so when I graduated from my master’s program I found myself in a slightly stressed out a little bit not as healthy and not as vibrant state so I had PCOS which is ballistic ovarian syndrome and it’s very much connected with insulin resistance and basically perpetual bloating and that was what got me to start looking for other solutions besides being on hormone therapy which my doctors prescribed and that brought me to an Ayurvedic practitioner which was very interesting and explain things in a such a different way than what I heard from the Western medicine but it got me doing it and I started doing retreats and going to the workshops doing courses basically learning as much as I can and within two years probably completely getting rid of cysts and improving my digestion and I also started writing a blog which was kind of my experiments with what I was doing what I was making I love the title did you thank you and there were more and more women who were emailing me and saying like I’m having the same issues and chronically constipated I’m chronically bloated so I just started giving tips and then I got wellness coaching certification which is again mostly psychology base because I think a lot of people know what they should be doing at least in a general sense like they shouldn’t be sitting on their couch the whole day and they shouldn’t be eating hamburgers but they’re not doing it so the psychology and the habit change is an essential component of improving health whether somebody chooses I obey or any other diet you need to change habits to implement what you learn that’s why that was the course that I chose but I revaita is an essential part of what I teach and what I use with my clients okay great so well I want to back up a little first of all so PCOS is something that seems to come up a lot you know and you you hear about there’s lots of stories now especially in the in the health of Mahlon community people women who had PCOS and they were having trouble getting pregnant they were having weight issues so and hormones in general seem to be kind of an issue nowadays probably brought on by stress and all sort of things so first of all why don’t we let me just talk a little bit more about PCOS and sort of how how in your opinion that sort of comes about um well it’s it’s hard to say what exactly leads to PCOS I think a big part of it is being on the birth control pills okay and that was the story with me I was on birth control pills for almost ten years and it puts your hormone so that kind of a lazy state when your body knows that something else will produce hormones for the body and it’s like well I don’t need to do it my what I’m meant to do and if there is a way for the body not to do one of the functions it’s going to preserve a tender Jim it’s not going to do it so it relies on the artificial replacement and when you take the pills out your body is at the complete loss like what what’s going on now and supposed to be doing something again and it takes time for the body to rebalance and in a lot of cases or women it will end up they will end up with the case of PCOS and it will take years and years to get back to a normal cycle and the quicker solution the doctors offer is get back on the pill yes and then what and that’s what my doctor told me get back on the tail and once you start thinking about having kids then we’ll talk about about it then and that’s what a lot of the women who come to me here and that’s not really a long term solution there’s no guarantee that later if you decide to stop taking birth control pills you suddenly get pregnant so most of the women end up exploring other ways to have babies not necessarily natural way but also PCOS is very much connected to insulin resistance which is again it can be connected to overconsumption of carbs okay which which can be driven by hormones yes it can be driven by hormones and then it’s very unclear which one is which one is the first whether it’s over eating carbs or hormones or hormones over eating carbs they’re very much interrelated but it over any cards especially if it’s sugars definitely doesn’t help us us right and then if you don’t mind sharing did you have any other symptoms out like extra worried were you overweight what else were you experiencing because of the PCOS yeah for me I just didn’t have my periods for nine months and I for me that was actually the opposite I was underweight but I I was about 20 pounds lighter than and now mm-hmm and I also i was very frazzled and not sure what the other way to describe it I was all over the place in my head and that’s a very strong bottom balance according to Ayurveda which can come from overwork and stress and if someone has had two jobs or try to study full time and work full time which was my case it’s really easy to get your nervous system out of whack and once your nervous system is out of whack your cortisol level short shoots up and that affect your productive hormones as well sure okay so and stresses is such an important part of the work that i try to do with the opponent and i think it it affects so much of life and and eventually chronic illnesses in many cases so I that I think that it’s really important to recognize that so okay so you sort of got turned on to Ayurveda and then what were what were some of the methodologies that you really found were really particularly helpful and I definitely wanted I definitely want to write G by the way but go ahead well I think there are so many different ways and in the beginning I was so against many of them because my very practitioner was like you need to start eating more and I was doing all the time like well you can’t drink juice all the time you need to start eating food and she was like you need to get some weight infinite was like how like how how is somebody telling me that I need to gain weight if I’m being so healthy and doing two hours of workouts every day and having a gallon of green juice every day but I started following her advice even though it took some mental recalibrating I started working out a little bit less even though I still kept with high-intensity interval training and yoga good combo in my opinion and I think it is the best combo I think if you do just high interval training it can be a little bit too stressful for women so combining it with yoga it provides you the necessary stretching and kind of coming down the cortisol levels afterwards so that that was my my choice which I’m still sticking to so it’s it’s really working for me but I also started having a lot more herbs and soups so a lot more turmeric and fennel seeds and rose rose buds which were kind of lots of more soothing feminine energy I was also having a lot more warming foods which are grounding in nature when you make it in eat those foods they’re very nourishing and it’s um I want to say you’re not as hungry but you feel a lot more nourished not just on a physical level but an emotional level as well and I think I still think it’s really important to get enough raw foods in your diet but having some cooked foods especially lighter dinners but soups was very essential for me because it allowed me to actually wake up with a lot of energy because my body was not digesting animal protein at night and that might not be the case for everyone well okay so that so that leads me to the question of course is about doshas so you just can you just share with everybody really quick sort of the different doshas and sort of what that how that speaks of different people yeah so according to Ayurveda each one of us has a different body Constitution and there are three main energy so there’s lotsa tita and kapha and we all have all three of them present in the body and usually one or two will be dominating and that will determine our looks our likes our likelihood of getting certain disorders or disease so there’s about the type which is very tall the kind of um bony they’re very lean they usually have very active mind they’re very creative they can come up with ideas but they don’t like to finish stuff is just like create an idea and then they need to hand it off to somebody who can manage the project they they have trouble staying grounded they usually would get the photo it was to fall asleep they’re really good making connections with people and networking and kind of talking to anyone that they need but if they’re stressed out they’ll have your anxiety and very interchangeable appetite and physically in the body it can show up as neurological disorders anything connected with a memory online and dry skin dry nails dry hair bloating and constipation so it basically dries to any sort of cracking or dryness that’s a sign of vodka and f can be cracking in the joints like arthritis is one of the bud disorders then there’s pizza pizza which is mostly fire and oil and it’s like it’s a little bit oily it’s a little bit heavier so pizza people they’re usually muscular they’re not a soul the muscles are very well developed they’re very ambitious and very goal-oriented they can be very competitive they like competitive sports so they have that fire burning in them they can be very pragmatic in terms of choosing people that they want to build relationships based on the benefit that they will get from them and in terms of the way it shows up in the body they can overworked they’re more likely to put themselves in a position that will burn them out so they get over to overdo everything they overeat they overwork if they party the over party so they’re a lot more likely to be people who will have binge order or over eating disorders and in the body it can show up as any sort of inflammation or burning sensation so psoriasis any sort of Russia’s any burning on the skin heartburn those are all signs of high pizza or acidity or inflammation in the body cava is the slowest and heaviest of all doshas so people who have lots of proper they’re more likely to be a little bit overweight they love sweets they like desserts like oh like ice cream and if they’re much slower to make friends but if you make a cough a friend that’s the person that you’re going to go too when you have a problem because they can listen they will make you feel so welcome and so at home and so loved they’re the people who will give amazing long hugs they’re very compassionate is very loving but when they have a little bit of an imbalance they can get sluggish tired they don’t want to do anything new they get very depressed thinking that they can become overweight they couldn’t become greedy or create too much clutter at home because they have trouble throwing things out so they save everything and in the body it can show up as spring allergies lots of mucus lots of heaviness and kind of like in any sort of mucus see whether it’s Anna stomach mucus or in a nose mucus and yeah I guess those are the main things like offers are the most prone to be overweight so it’s important I want to reiterate people that that everyone has a little bit of each of these in US but there is a dominant one like personally for me I believe I’m pitta dominant to some extent and and that may you know have some relationship to Crohn’s one of the things i wanted to share with everybody to is that I I event it was a part of my healing process but more importantly to me I was seeing a diuretic masseuse for years when I was younger when I was even when I was running track in high school and she told me five years before I was diagnosed with Crohn’s that I was going to probably get Crohn’s if I didn’t do some changes that I totally blew off because I thought that you know that’s amazing that you know Shawn yeah she’s like you really need to start having some more of yogurt in your diet and some things that she would like touch my stomach can basically be like you’re you’re you’re gonna have some digestive problems you really need to start taking action here and I totally ignored it because I just I didn’t at the time I didn’t have any reason to think otherwise so it’s a very it put some people may look at our bed and think that it’s just some sort of alternative medicine but I’ll tell you that you know there’s records of Ayurvedic partitioner is performing cataract surgery thousands of years ago so it’s a fairly advanced way of looking at the human body and say so what’s a very holistic way of looking at the body because as you mentioned your practitioner was looking at your stomach and sometimes I vedic stomach massage can be very painful but they’re also looking at your eyes if your tongue at your pulse at your skin it your nails they basically including all of the bodies symptoms all of the communication that the body provides before they recommend something yeah it was funny because she was only masseuse ever had who the very first thing to do was to walk in the room was grabbed my wrist and take my pulse and I just you know okay fine but it’s it’s really pretty fascinating so how did how did happy belly come out of this because and and for that matter spinach in yoga which as I said before is an awesome name for a website and I want to talk about a couple of things you’ve posted i should recently but how’d it Happy Valley coming up so I was working with a lot of women and that was the manual that I provided them so it’s just like kind of a PDF file that I would give to people before we would start working they were required to read it because I didn’t want to repeat the same thing over and over a million times and and then my boyfriend now Beyonce we were traveling and she’s like what what are you carrying with yourself like why are you dragging so much paper with yourself and he had a friend in the publishing company and we just sent him the manual and he looked over it um said that something needed to be added something you subtracted and then the whole long process of writing and rewriting began which took a little over a year and I had no idea that it’s gonna be so long and so much work would go into it well so and you say you know the happier it’s a woman’s guide to being vibrant light and balance but I mean I think that a lot of these practices apply almost equally well to man of course there’s the hormone balancing issue is different and what not but what I mean what made you focus on women other than having your own have your own experience yeah well we have a slightly different in their physiology in terms of digestion our digestive tract for example is a little bit longer we do have lots of reproductive organs that are right around the colon and intestine so we have a lot more loops and that just makes digestion more complicated so women are more prone to gas and bloating than men are and then women’s hormones there’s somewhat a little bit more volatile I would say so the perception of stress is stress and women not necessarily because we live old a similar life it’s not that men have less stress in life they don’t but women’s perception of stress is a lot more acute so they react to it like everything is a brain surgery right and that just makes their nervous system a lot more likely to go into that hi coaches old mode that will affect the rest of their body as well and because i was working mostly with women i didn’t feel that i would be the person to tell men how to treat their body because for women any sort of healing or had a change it has to go first through the emotional aspect and then through the well eat this don’t eat that men i feel a lot more goal-oriented and they have they’re really good at making up rules making up their own mind and just doing it women are all over the place we’re like well i feel this way i feel that way maybe i should try this maybe I should try that and we change our mind 10 times a day so there has to be a very strong emotional commitment before there is an actual commitment in habits or actions so how do you work on that how do you work on that that habit change because that’s something that I’m always interested in as well but just how do you have you begin to enforce a habit so the one of the most and the book covers that in a lot more detail but one of the most important things that the book begins with is helping somebody really crystallize their ideal version of themselves because now there’s a lot more research that shows that we need to really use neuroplasticity to change our behaviors so basically creating that image of yourself and then identifying with it to the point that you can use it as inspiration to help you cultivate actions that will support you getting closer and closer to that ideal vision of yourself and to give you an example is if a woman imagines that she wants to be a light and graceful and lean and always happy so she has that image of herself but then we can use it as in a meditation or in like a daily little exercise mental exercise where you would use that image and think well what is that version of myself do on a day-to-day basis to feel that way what can I do today to cultivate those feelings so what kind of foods would I eat to feel light what guy kind of clothes would I put on to feel graceful what would I do physically to feel lean and that goes away from well somebody tells me I should be doing this type of exercise to feel lean and more into well what would I actually what would make me feel lean and that makes it a lot more internal and as if the resolution comes from within you not as an outside advice because a lot of people have really hard time following an advice that’s given to them by someone sure you know I always like to say that I think there’s a big difference between I can’t and I don’t you know so I I can’t is the restriction whereas I don’t as a choice and it’s it’s a you know it’s the same goal in some cases but it frames it very differently so yeah exactly so if you say for example I can’t eat ice cream you’re going to want ice cream but if you say that I’m choosing not to have ice cream because that’s not making me feel the way I want to heal that’s a very different way to look at things yeah and I also think there’s this tendency for people to reward good behavior with bad rewards basically you know yeah so you spent the day doing yoga and being really good so now you can have that ice cream at the end of the day or whatever it might be that it doesn’t it doesn’t really make sense but we sort of make it make sense though it’s breaking that chain i find is really important but that’s again that’s going to happen only if doing yoga in this case was in in the mind a restriction that I need to do yoga it’s not a choice that I want to do yoga because then it’s going to be a reward of it on its own absolutely so there is a recent blog post on your site that which is the three easy recipes to heal your gut which I love it and they’re one of them was tea but but and one was the soup and then one was am I I’m sorry two were soups actually and I want to talk about the two soup recipes actually because they both begin with a fat may begin with ghee or olive oil so let’s talk about the role of fat in helping with hormones helping with healing or general and ye to I mean frizz and people for people who don’t know what key is it’s clarified butter so you’re you’re basically getting pretty much all the animal protein out of it and you’re just in there put the P or P or if you are fat and it’s delicious haha and I think well I don’t know any of the listeners know but oil or fat in Ayurveda is the same word as love so I didn’t know that that’s great yeah so when you have fat or when you put oil on your body you provide sell love you know awesome what’s the word I think the word is Sneha okay um and I we can definitely look it up but i think it’s not okay well i mean that’s that’s incredible in itself i didn’t even know that but okay go ahead sir yeah so the practices in ayurveda especially if you do print your karma which is an ayurvedic detox you basically put oil and fat everywhere and to give you an example you eat get by tablespoons up to like 12 tablespoons per day on an empty stomach and it’s not guys something you should be trying it’s a has to be under the surveillance of a practitioner don’t start eating d by tablespoons and then you put oil in a massage form all over your body with medicated herbs and oil if it has herbs in it skin absorbs everything so if you put chemicals it absorbs chemicals if you put in herbs it will observe herbs so there are lots of grounding healing oils that you can use on your skin every day and then you have elements with oil as well so you kind of oil the body inside out everywhere and that’s a very healing grounding way to soothe your nervous system and to soothe your digestive system in terms of day to day use of fats I think a lot of people are very confused about fats and they will equal like for example nuts to good fats and like ice cream to a source of fat so people are either really scared of fats or they think that all fats are good and that opens the door to eating garbage in reality not all fats are the same and I’m sure as you mentioned for example ghee or coconut oil oh good quality olive oil those are healing fats not in that case are actually really hard to digest and they’re not that good source of a healing fat because most people will have quite a hard time digesting nuts and this that’s why there’s so many nut allergies but having a good oil whether it comes from coconut oil or good quality olive oil or ghee or even maybe a war cultured butter if you don’t have dairy sensitivity those are incredible fats to add to the daily menu yeah great alguns and so then also in the recipe you mentioned to add the curry powder or a dosha specific spice mix so for instance for me for pizza what would be a dose specific spice max yeah so either because they are more prone to inflammation and acidity you would have something cooling and alkalizing so here you can add for example if it’s now it’s spring or if it’s somewhere you can find so many amazing herbs so you would use cilantro and dill because those are very cooling if it’s colder months and there’s no fresh herbs you would use coriander which is basically dried up cilantro and you can use a little bit of human you can use rosemary because of that slightly bitter detoxifying taste and it’s also very cooling you can in terms of herbs you can also use aloe vera you wouldn’t necessarily put aloe vera in the soup but you can add it a little bit to your water so those herbs would be cooling by the way that was one of the recommendations that this practitioner had given me was to have I have a low in water and I tried it once and at the time I didn’t have a very very palette I think because it’s it’s a little the texture is a little something it’s something else kind of used to to drink aloe vera yeah i mean it it tastes kind of like lime or lemon oh it tastes fine app but it’s just a little gooey yeah yeah but I mean you know now I would I would probably eat that by the gallon if I wanted to because I’m I it it’s interesting having gone through this whole process is now you know Ali fermented foods that I never ate before and chia seeds which also get kind of that gooey what quality to them so yeah it’s just just interesting about the Oliveira’s so ok so we’re just about out of time here and I there’s a question that I always like to ask people dan and I really would love to hear what your answers are to us but basically what are your top three sort of tips for being more effective and everything you do you know and it can be from from anything you’ve learned ever but just what are the son of top three things that you you live by them to be more productive more efficient more healthy yeah I would say get very clear on your priorities and the way you do it is I don’t know if you’re familiar with danielle laporte yes of course I absolutely loved her idea of core desired feelings identify what is that that’s really really important in your life in terms of your values and it helps to look at if for example family is your value but you’re spending your whole time at work then your value is not supported if your value is self development but you are not doing anything in your day to day life to actually self develop then you’re not supporting that value so get quick clear on the values and see what you do day to day or week by week to support those values in your life because that’s gonna in a big chunk determine your level of happiness and then identify how you want to feel and what you can do on those day-to-day things to bring for those feelings so I personally for me it’s really important to feel balanced and to feel grounded so I spent three hours per day on my practice and I’m not saying that anyone should be doing it but that’s a very high value thing for me so I I will prioritize that no matter what and I think that helps for other people as well as soon as you clear on your priorities make sure that it shows in your day-to-day actions and then get rid of the clutter and one thing that’s super helpful is don’t read your emails process your email so if you’re always because you guys are email your inbox don’t like read and then put on red and close it and read the next one put on red posted if you open it answer the emails if you’re not going to be processing them don’t open it and just do it twice a day that’s it hey that was to right yes okay well no but I have to say that’s what I say to I say I don’t read my email I process and I don’t rely it I love that you said that for good yeah I mean otherwise it just it like gets in your mind of i have so much to do another thing is something that really helps me be productive and that might again work for somebody but not work for everyone is make sure that i eat with a closed computer and without the phone because usually if I don’t and again that’s something that a lot of women are prone to food is a source of nourishment satisfaction and pleasure to a certain degree if you’re not giving yourself that source of pleasure and you’re trying to multitask you’re much more likely to feel that you missing something or craving something throughout the day and that for a lot of women for myself and a lot of my clients it kind of gets into that mine cycle where I want something I don’t know what I want I’m gonna go eat it cookie I’m gonna go eat some nut I’m gonna have some chocolate and I’m still creating something because i’m eating everything at the computer but if you give yourself that rest time for half an hour to eat your meal then you’re you’re fully able to be present with your work after you done with your meal so that’s kind of a simplified version of be present with what you’re doing i absolutely love all of those they really resonate with me and i’m pretty sure they resonate with the people listening to the show because of the content that we tend of it out so this is those are great tips that all the information that you’ve given is so wonderful and Nadia thank you again free time so for people to find out more what’s the best place to find you go it’s spinach in yoga com spinach and yoga com I love it so Nadia thank you so much I really appreciate it yeah of course thank you for having me you

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