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I just want you to win. I want you to get off the roller coaster of trying to fit into someone else’s plan so you can reach your goals for real. That’s why step 9 of my “Get Your Shit Together” program is about making your new habits sustainable.
Creating the protocols isn’t the hard part. It feels great when you make a bunch of huge changes, but then it’s followed by this crash when you can’t keep all the plates spinning. So how do you make changes that doesn’t put you on that shame roller coaster? Revisit what we talked about in Episode 2 and make sure you’re using as little willpower as possible.
In the science of habits, there are 4 steps that get hardwired into our brains to make a habit.
The cue: The signal or trigger, which you can reprogram by reducing or increasing “friction” for certain habitsThe craving: Your brain gets bored easily. It loves novelty. It’s satisfying to stick with a new habit for a little while, but the novelty wears off.The response:The reward: Dopamine, always.Most importantly, you need to surround yourself with people who can see your goals with you and have the bandwidth to support you.
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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Now it’s time for step 8 of my “Get Your Shit Together” system - and yes we skipped over step 7 for now. We’re going to dive into how to measure what matters. Go back to your worksheet from Episode 2 and look at these 3 areas:
Have you created long-term and short-term goals for your health?Do you also have smaller milestones you can actually meet?Are you being a scientist and not a judge?My husband will confirm that I have the longest to-do list. I always overestimate what I can get done in a day, but I always start with an intention. When you set your goals, you are setting an intention.
Bodies don’t always react the way we want them to and there are some circumstances beyond our control, but it’s important to keep track of the actions that are within your control. Set yourself up for easy wins. You deserve the dopamine hit, even if it’s something that seems insignificant.
You know you best. If it’s more motivating to set a practically impossible goal, do it. If you do better with tiny goals you can trip over, do that. Just make sure they have a set timeline and check in with yourself at each milestone. Reset, reassess, and move forward.
This is not the time to drag yourself through the mud. Now is the time to employ the scientific method rather than judging yourself. A reminder about the scientific method:
What’s the question? What are you observing? Do a little background research. What’s your hypothesis if you try something new? Keep it clear and give it enough time to work.Test your hypothesis by doing an experiment. Test whether your prediction is accurate. Keep the changes tightly controlled so there are as few variables as possible.Analyze your data and draw a conclusion. What seems to be working or not? Decide if you’ll continue on that path or if there’s something deeper to be done, like testing.If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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First in step 6 of my "Get Your Shit Together" program, I want to make sure that you’re not trying to out-supplement a nutrient poor diet. Supplements are a great tool, but they are not a replacement for properly prepared, well sourced, balanced whole foods.
Now, what are some of the reasons why people may take supplements:
To substitute for something that’s missing or low, or to compensate for a missing organStimulation of a specific system, gland, or organSupport for things like cognitive function, hormone production, adrenal functionHow do you know if the supplements you’re taking are high quality or not? They’re not regulated by the FDA. We have recommended daily allowances of vitamins and minerals but those are mostly to prevent diseases like scurvy, not necessarily looking for ideal function. There are some 3rd party organizations that deal with their own measurements and certifications.
Next, what form of the actual vitamins are they using and how is the delivery method going to ensure that your body can actually use them? Is there a fat or oil included with the fat-soluble vitamins? Taking that a step further, if you’re following an anti-inflammatory diet double check that the oils included fit into your protocol and that you’re not allergic to them.
There’s a lot of information in this episode about the most absorbable forms of vitamins and how to look for them.
Now that you have a bit more knowledge about how to know that your supplements are higher quality or not, next you need to understand why you’re taking these supplements in the first place.
How long is this protocol supposed to be?Is it addressing the root cause or is it a band-aid?Will taking this cause any imbalances? How will I know if the intention of this supplement has been fulfilled? This is where testing comes in.Regularly re-evaluate your protocol with your healthcare team, about every 3-6 months to make sure that you’re making progress towards your goals.
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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Step 5 in my “Get Your Shit Together” system is about identifying and removing stress.
Are you getting regular coaching, therapy, or support as needed to help manage your stress and relationship to stressors?Do you have practices or habits in place to support your central nervous system and get parasympathetic?Are you working to reduce sources of inflammation and infection?Yeah, it’s a lot. But, if this piece isn’t in place, it makes everything else very difficult.
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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Now we’re into step 4 of my “Get Your Shit Together” system, which comes down to functional medicine screenings at regular intervals. “Functional” means something is working optimally, doing what it’s supposed to be doing. Functional medicine investigates how and why illness occurs rather than treating symptoms. Typical ranges for blood work interpretation is looking for treatable disease, not dysfunction. Functional medicine looks at a much narrower range to find imbalances before they become disease.
Understand what functional lab tests are and what functional ranges are Have someone on your team or learn how to interpret your labsRetest at regular intervalsThis is just a taste of what functional lab testing is all about. You can learn to interpret your labs yourself, starting with this book: Blood Chemistry and CBC Analysis
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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Step 3 of my “Get Your Shit Together” system is to fortify your gut. I say fortify because not everyone specifically needs gut healing, but everyone can fortify their gut so it works better.
There are 3 main habits that are important for this step:
Reduce or stop damage to the gut liningEat probiotic foods or supplementsGive your digestive system a break by waiting 4 or 5 hours between mealsSome probiotics to look for if you are prone to certain issues:
Bifido strains for food sensitivitiesLactobacillus reuteri, lactobacillus rhamnosus, or saccharomyces boulardii for yeast, thrush, and fungal infectionsIf you have reactions to probiotics, try a spore based probiotic like MegaSporeIf you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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Here we are, step 2 of my “Get Your Shit Together” system. This portion is all about eating mindfully.
Do you sit down and eat in a relaxed state?Do you chew each bite thoroughly?Do you enjoy and savor your food?Mindfulness is a term that’s thrown around a lot lately, but all it really means is that you’re being attentive and intentional with whatever we’re doing. Remember, this doesn’t mean that we’re assigning “good” or “bad” morality to food.
The important thing here is that if we’re not in a parasympathetic state, our digestive system will slow down. We need to get out of the fight-or-flight sympathetic mode in order to digest.
Now for the super obvious part: you have to chew thoroughly! Your stomach doesn’t have teeth and you only have one shot at breaking your food down mechanically, so your stomach acid and enzymes have a chance to break it down into absorbable nutrients.
Also, make sure you’re eating food you enjoy that also fills the nutrient density profile. You want the endorphins and happy hormones that come from that first delectable bite!
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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A lot of health issues that people have that turn into symptoms that can be grouped together into a diagnosable disease starts out with nutrient deficiencies. Simply put, whole, unprocessed foods in their natural form have more nutrients. Processed foods may be “enriched” with supplements, but supplements should be just that… not staples.
To get started with Step 1 of my “Get Your Shit Together” system, understand these 3 things first:
Understanding your unique nutrient needsUnderstanding which foods contain those nutrientsEating a diet of at least 80% of those foodsA word of caution here - if you need a certain nutrient and the list of foods you can get it from is full of foods you’re allergic or sensitive to, still avoid those foods. Allergy testing can be helpful, but an elimination diet is the best way to really pin down what foods are causing an inflammatory reaction.
>>>Nutrient Deficiency Self-Assessment: https://michellecaseynutrition.com/nutrient-deficiency-self-assessment/ <<<
Additional Resources:
Effects of a nonnutritive sweetener on body adiposity and energy metabolism in mice with diet-induced obesity: https://www.sciencedirect.com/science/article/pii/S0026049513002813?casa_token=P6GSW60SE7QAAAAA:Kag16-AZVNOtBQ1s7pAfW4UDF6chhrJ3LN_8xp9fl60HpDe3QCAOnN1dobqGiWDP7G7HCTuAFA
Non-nutritive sweeteners possess a bacteriostatic effect and alter gut microbiota in mice: https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0199080
Weatherby, Dicken N.D. (2004). Signs and Symptoms Analysis From A Functional Perspective, 2nd Edition. Emperors Group LLC
https://www.medicalnewstoday.com/articles/325292.php
https://lpi.oregonstate.edu/mic/vitamins/vitamin-C
https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC3847730/
https://www.ifm.org/
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
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First things first: go to this link and get your workbook! >>> https://michellecaseynutrition.com/get-your-shit-together-workshop-download/
Using this worksheet, you can rate yourself on the different aspects of each of these 9 steps of wellness mastery:
Prioritize nutrient density.Eat mindfully.Fortify your gut.Test and assess - don’t guess!Identify and remove stressors.Supplement to support.Tailor to your tendency. Start here >> Four tendencies quiz: https://quiz.gretchenrubin.com/Measure what matters.Make it sustainable.Now, remember we are just gathering data. There’s nothing moral about it. Don’t use this information to beat yourself up!
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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*CONTENT NOTE: In this episode, there is mention of suicidal thoughts*
Seven years ago I was diagnosed with ulcerative colitis. It took several years to get the diagnosis. I used to be a personal trainer, a figure competitor, and marathon runner. I was starting to get hit by debilitating fatigue, extremely painful and heavy periods, and eventually bloody diarrhea, 10-15 times a day. I had already been on and off elimination diets for competitions so removing food groups wasn’t too difficult, but it didn’t really help. I was keeping myself busy with multiple jobs, holding myself together with cortisol and caffeine and once I stopped, I could not get going again.
It wasn’t until I was tested for food allergies and found the Paleo anti-inflammatory diet that I was able to finally start reversing the symptoms and reach remission.
Your mileage may vary! My work is all about customizing to the individual to find a protocol that works for their unique biochemical situation, so don’t take my story as a cure-all protocol to be followed blindly.
If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit goodpoopersclub.com to get the scoop.
Connect with me more at https://michellecaseynutrition.com/podcast/
Or on the socials:
https://www.facebook.com/michellecaseynutrition/
https://www.instagram.com/michellecaseynutrition/
https://twitter.com/holistic_AF
Music credit: “New Way Forward” by Young Presidents
A Podcast Launch Bestie production
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In this podcast I'll show you how a healthier gut leads to a happier life. I specialize in all things digestion, and I've seen it all!
Over the past 8 years, I've helped clients in my practice to reverse their autoimmune symptoms and now I want to help you sift through all the info to find what's relevant for you. We'll seriously uplevel your health, taking into account your entire self and treating you as a whole person.
I use scientific, research-backed remedies and protocols, go deeper, ask questions, and practice curiosity.
For more about me and the work I do, visit michellecaseynutrition.com.
