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July 8, 2019

Wave goodbye to type 2 diabetes with Dr Nicki Steinberger

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The current medical practice around type 2 diabetes is to use insulin and blood sugar lowering medicines. It isn't working. Dr Nicki Steinberger treats her patients holistically and in her book, Wave Goodbye to Type 2 Diabetes, she shares those methods with you.

Allan: 03:00 Dr. Nicki, welcome to 40+ Fitness.

Dr. Nicki: 03:03 Thank you so much Allan. A pleasure being here with you.

Allan: 03:06 I really enjoyed reading your book. It's called Wave Goodbye to Type 2 Diabetes. And one of the reasons that this book was so compelling to me is that up until a few years ago, it was pretty much unheard of for anyone to reverse type two diabetes. It was sort of a, Oh, you've got this disease and it's eventually going to rob you of your feet and your kidneys and your life. You're going to balloon up because we're putting you on insulin. And yes, you're just eventually going to die from this. And more and more people are using healthy lifestyle to reverse and basically cure themselves from type two diabetes.

Dr. Nicki: 03:45 Absolutely. And what you described is the number one myth about the condition that we've been brainwashed to accept and live in fear around. And it just does not have to be so

Allan: 04:01 And the worst of it. I know you had taught at the statistics in the book and I was just like, you know, because you'll see it everywhere. You walk around and it's like, okay, back in the 80s, when I was in high school, maybe you had, you know, one or two kids that you would call, you know, overweight. And the overweight, you know, they stuck out because there were just a few of them. And I want my good friends, Barry was on the, on the football team. Most of us, most of the bigger guys were on the football team and um, you know, he's already dead. He was a truck driver and he's already gone. And I don't know that it was type two diabetes that took him, but you know, it was really kind of rare to have someone who had diabetes or know someone had diabetes or was obese. And there's some general relations to how that's happening in the body. What's going on, why are so many of us getting sick with this disease?

Dr. Nicki: 04:51 Well, it's a testament to the level of the infiltration of processed foods. Number one, you know that is available that we're consuming, you know, by bucketfuls and you know, you can throw in there also technology. We're sitting more, we're on our computers and our devices, so if you pair together no processed foods, tens of thousands of more chemicals, you know, than we had in the 80s and a sedentary life style, then you know, we're going to create an environment that hosts a condition such as type two diabetes.

Allan: 05:38 Now one of the things that you had in the book, because you know right now when we talk about type two diabetes as you go, you know you're on a spectrum. You call it a continuum effectively and based on kind of my reading of it, the way you approach this is, okay, you're on one end, you're really, really sick. On the other end you have this concept call optimal health. There's a middle ground. Can you kind of talk about that continuum and how that applies to, you know, as you start looking at your health, kind of working your way towards the, the right end of it, I guess for lack of a better word, but the alt and the optimal health end of that spectrum.

Dr. Nicki: 06:13 Yeah. So chaos of symptoms is basically where we're sick. We don't feel good. We might have different diagnoses, we've got symptoms are energy levels plummeted when we start moving from that place. And just a side note that I find in my experience in research and working with folks, most of us start moving when we either hit bottom or we get super inspired from something. You know, we heard, I try to help people not have to hit bottom, but you know, we all have different bottoms. So that chaos, so symptom you could, you know, think of as, as a bottoming out.

But a lot of people are living in that state. And then as we move through the spectrum and we start to incorporate these holistic lifestyle practices, we start to feel better. Our symptoms subside, vanish. We can reverse diagnoses. And you know, like I say in the book, a lot of people will stop there and it's, it's a beautiful place. It's, it's perfectly fine to stop there and say, Hey, I feel pretty good. My diagnoses is reversed or it's in a place where I can live with it and sort of maintain from that place. There's another level, you know, that I call optimal health. And that is where body, mind, spirit, we're really taking our life, our health, our day to day, living to an exceptional level. And you know, that's really defined by each person. I could give, you know, examples of what I've found in working with folks. But it, it really is for you to define for yourself.

Allan: 08:02 Yeah. You know, a lot of clients will come to me. They want to lose 30 pounds or you know, the one on, you know, be able to start doing some things that they couldn't do before. Like I have one client and he just signed up for this, a kind of a rugged trail run. It says six mile things. So shout out to Rich on that one but, Yeah. You know, so they have a, a kind of a goal and then they get to that goal. Oh, and they're perfectly happy there. They're perfectly happy to say, okay, I reached my goal. Now I just want to maintain this. I don't necessarily want to be, you know, a super, you know, superstar trail runner. I don't want to go out all the way up to ultras. I don't want to. And, and I think that's just true. Cool. Uh, as long as you don't kind of regress. And I think a lot of people will go and do the exact opposite. They'll lose the 10 pounds they want to lose and then they go right back to eating the processed foods. So, you know, I liked the idea that you can kind of ratchet up and down this to find your spot, but just understanding that there is something beyond just that. Okay, 10 pounds you wanted to lose.

Dr. Nicki: 09:03 Absolutely. And the thing is, a lot of people don't know that what's available. You know, they don't know the level of wellness. And I'm not talking about, you know, running marathons per se or an intense level of fitness. I mean, that could be in there if that's your thing. And I'm really talking about a holistic body, mind, spirit being in joy, loving life, waking up, you know, happy to hit the day. Just a real full bodied way of living.

Allan: 09:33 Cause you know, the aches and pains aren't there, the symptoms aren't there. You're, you know, pulse rate doesn't just shoot up when you're trying to walk up some steps or your, you know, basically, you know, when you go into the doctor that you know, your blood pressure is going to come out the way you want it to. Your resting heart rates going to be what it wants. And when you look at your labs, are competent and comfortable because the doctor says, you know, you're, you're, you're in good range. You're a good place to be.

Dr. Nicki: 09:57 That's right. Absolutely.

Allan: 09:59 Now in the book you go through and, uh, before we freak, freak out, there are 16 of these holistic lifestyle practices and you know, as I was gonna say 16. Wow. But you're very clear in the book. It's like this isn't a, okay, you've got to do these 16 things and you've always got to do them. This is a get something in and, and make it, make it stick. If it works for you, keep it. If not, then don't, but you're, you're literally kind of just building on a foundation of, you know, get one or two of these done. Right. And then the others will kind of fall in place for you.

Dr. Nicki: 10:31 Absolutely. You know, success is cumulative, it builds over time and it's not, you know, written two and 10 you have to do all of these practices. An interesting thing, however I've found for myself and a lot of people is that after a while you go, wow, you know, I'm doing like 10 to 12 practices without a whole lot of effort, without like three extra hours a day. It's now integrated into my life. It's integrated into my daily. So some of these are five, 10 minutes a piece. So it's, it's very doable. However you do it.

Allan: 11:13 Yeah. And I like yours. Okay. One of them I'll talk about and we can kind of talk about how you've, I guess for lack of a better word, stack these, and I call it kind of like habit stacking, but in your style, but it's, you have a morning ritual and so that's, that's number eight on your, your practices to have this morning ritual in which you're doing the things like you said, mind body, spirit that are kind of helping you along the way and you're getting this done right after you wake up, which I think is brilliant because it puts you in such a good place for the day to know that you started off in the right direction. It's sort of like that general, there's a general, it says, you know, he's kind of giving recommendations to folks. He says make your bed first thing in the morning and if nothing else started your day out exactly the way you want it to. And I liked that and I liked your, your morning ritual where you kind of go through the ritual and talk about some of the other practices that now just fold into that. I guess for, I mean if I'm looking at it probably doesn't take you more than an hour of each morning, but you're able to get these things in.

Dr. Nicki: 12:16 Yeah. You know, an hour might sound like a lot to a lot of people who don't have an hour in the morning and we're all in such different places. I am fortunate to have that time and especially if I wake up earlier, I find that on the days that I don't do my morning practice, just, you know, not quite as as whole feeling as satisfied as those days where I do now, I don't beat myself up cause that's just how some days go. Sometime my practice as with most people it evolves, it changes. You don't have to keep the same one for 10 years. One of the first things I do is hydrate. So after waking up, you know, after breaking that fast of sleeping and we tend to get a little inflammatory at night, you know, while we're lying there and maybe heating up.

Dr. Nicki: 13:15 So I like to, you know, hydrate and flush my system of the toxins with a glass or two of room temperature filtered water. I'll add lemon or apple cider vinegar and you know, just that practice, I mean, it's maybe 10 minutes and it's so, so powerful on so many levels and the commitment to ourselves that we make. When we do a morning practice, I'll often meditate and that could be 10 minutes. It could be 20 minutes. You know, it varies. I'll read something inspirational. I'll often write a little bit in my journal and sometimes I don't. And um, you know, I gotta get out walking. I find that for me, although everything can't happen in the morning, um, it's very important. I need to move my body in the morning. If I don't, it may not happen. It's likely not to happen later in the afternoon when I'm either tired or it's hot out. I'm in Los Angeles right now and, uh, you know, we're, we're already in the 80s, which is very pleasant for me to move around. So I walk, I put on a podcast and that's how I find the joy in it. Um, you know, I listened to either writing or health or business and I, I walk hills and I walk stairs and that's for me what helps move the needle, you know, for my heart health and, um, my lungs, my mood and, you know, then I'll, I'll do a writing practice often whatever I'm working on. And of course I need to eat. And, uh, bathe, you know, and well we'll say when I start my walks, I do affirmations, absolutely critical practice and gratitude and, you know, just getting the mindset, um, right for the day, you know, and hooked into the direction that I want to be pointed because if we don't tame the mind and these old story loops, then we can be going off cliffs that we really don't want to be going down.

Allan: 15:35 Yeah. And if you, if you've been diagnosed with diabetes or prediabetes, I bet this is not a large investment. Uh, it's, it's, uh, it's some time. Right? Okay. The way you've done this by stacking these lifestyle practices into, you know, kind of just how you do your morning, you've just put four of them all within your morning ritual, uh, where you, you know, you get the meditation, you got the stress relief, you've got the water and you've got the movement. And I, like I said, I just, I like the way you've structured that so that you're getting those and you're even using some of that time to do some of the things just make yourself want joyful, which I think is another important practice or an important thing, which you do. Go into the book and we'll, we'll talk about in a minute if someone's going to get started with this. Um, you know, I think the water one is probably the easiest to do.

Dr. Nicki: 16:31 I think so too. You know, and I like how you call it stacking. I haven't thought of it that way, but that's really cool. And that's why I said before you know it, you're doing five practices, you're doing 10 practices, you know, and they take practice. You know, if there's one word, one concept, one idea that I repeat most other than holistic, it is practice. It doesn't happen overnight. You know, it is daily and it's a commitment. And after a while it is fun and something to look forward to.

Allan: 17:08 Well, thank you for using that word commitment because I talk about that all the time. I'm looking at your health. This is it. This is what you've got. We don't take care of our wellness. Uh, it's, it's not going to take care of us. And so, you know, making that commitment and saying, okay, I'm going to do this now. Uh, we're talking about type two diabetes and so it shouldn't surprise anyone at all. You know, obviously you've already talked about the hydration in the, in the lemon water or that the apple cider vinegar, um, it shouldn't surprise them that, but there's another five of your lifestyle practices that relate specifically to food. Do you mind going through those and kind of telling us why each of those is important and how we can approach as we start to try to build these practices?

Dr. Nicki: 17:52 Sure. So practice number three is to decrease or eliminate fast converting carbs. These are the carbohydrates that turn to sugar very quickly and spike insulin, you know, put too much work on our pancreas, which releases the hormone insulin and can lead to metabolic syndrome, which is a cluster of symptoms that leads to prediabetes and type two diabetes. So these fast converting carbohydrates are basically our grain flowers, you know, that comes in the form of bread and bagels and pretzels and cookies and crackers and you know, all of the the above. It doesn't matter if they're gluten free or not, has nothing to do with that. Uh, the distinction is a grain flour versus something like a nut flour from, you know, almond or coconut. Um, and then our typical desserts, you know, with sugar, uh, that sort of stuff. We just, if we're managing blood sugar and if we are looking at prevention, then we are going to decrease, you know, up to 90% of those sorts of carbohydrates.

Allan: 19:20 Yeah. And, and I've always told people just cause a lot of people ask me, there's like, okay, so what are those foods? And you've kind of given us a little bit of a list. But I said if you have a doubt about a food and you, if you've got type two diabetes, you probably check your blood sugar on a regular basis, check your blood sugar before you eat it, and then check your blood sugar about 30 minutes to 45 minutes after you eat it. And that's, that's when you're going to know, cause if your blood sugars shot up significantly, your body is surging on it and that's not a food that you, you probably want to consume a lot of.

Dr. Nicki: 19:51 Exactly. You know, and also to mention that these carbohydrates are addictive for a lot of people. So you get hung up in a cycle and that's no fun. Another practice is to eliminate rancid oxidized industrial seed oils that have just gone crazy in the big food industry. I'm talking about oils like canola oil, and corn oil, Soy oil, soybean oil, safflower oil, these oils are highly inflammatory and high in omega six fatty acids where we don't need anymore omega six, we need you omega threes. We're out of proportion. These oils are just in everything. So if you go to a restaurant, even a high end restaurant, you asked them what kind of oil they use. If they say olive oil, that means nothing. Okay. That means nothing. You have to go the next step. Oh is it extra virgin olive oil or is it a blend?

Because a lot of restaurants are using a blend of all olive oil and canola oil because it's cheaper and they're calling it all of oil. This is in grocery store, food bars across the nation, whole foods, tons of canola oil, really a crap food bar. So you really have to know your oils. You know, certain oils are healthy, you know, extra virgin olive oil. Not to cook it at a high heat, but you know, put it on a salad, veggies, coconut oil, avacado oil. But all these other rancid oils really have caused havoc to our systems. We are not meant to digest these.

Allan: 21:59 And I'd say, if you've bought some oil olive oil and you know, I used to do this all the time until I recognize what I was doing, you store it on the shelf right up above the stove and that's one of the warmest places in your house. And I was like, well I didn't know. You know, I just, I didn't know. And then I started looking at the labels and saying, okay is this made somewhere? You know, where is it? And you know, there's no indication of origin, uh, it can actually say olive oil on the package and not list the other oils, which just insane to me. You just, you have to know your, you know, you have to know what you're getting. And like you said, you liked, you kind of like doing a little bit of this detective work. So you, you scoped this out.

Dr. Nicki: 22:39 Yeah, I mean, I, you know, I always have to ask and you just can never assume. I go to the distance of asking to see the olive oil, you know, bottle or container. Oftentimes, you know, restaurants that they'll use, you know, big containers because they're doing volume. So you want to be patronizing places that are forthcoming and have no problem revealing what they're using.

Allan: 23:09 Yeah, I think that's really important. It's, it's hard, you know, it's hard to get the waiter and say, hey, you know, I'd like to know a little bit about the oils, uh, because that's not what they're trained. I've been a waiter before and I was like, we know the ingredients that are in most of the dishes because if someone says they have a nut allergy or something like that, we need to be aware of that. But as you, as you go out there and they start saying, yeah, what kind of oil? I was like, well, it comes in this big plastic tub. I don't know. then you got to get the, you've got to get, sometimes you got to call and say, go to the, you go to the kitchen and get the kitchen manager out here and let them, you know, go a little bit further with this conversation. But that's a hard conversation to start. But once you get with the fact that this is your health we're talking about and then the food that you're taking in is such a critical part of reversing this disease or this condition that you, you just, yeah, I don't really have a choice in this matter. You really do need to know what you're eating.

Dr. Nicki: 24:02 It's true. And you know, you say, you know, once you get comfortable and, or once you get sick and that's that bottom that I, you know, try to help people prevent. But once you get sick and you just can't go there anymore, you know, it's like, hey, I got to know what's in there, you know, and just say medical diet. I got to know what's in there. You know.

Allan: 24:27 You pull out your little insulin kit and you say, this is, this is my insulin fund eating bad food. Then you know, I need more of this and I don't want to do any more of this. So do you want me to be your customer and come here on a regular basis? Then tell me once, unless you change it, you know, we're going to keep going. But even you said it, that sometimes you've had products that you really believed in only to find later that they had kind of done a bait and switch on Ya.

Dr. Nicki: 24:53 That's right. And you know, I think you're referring to the supplements, but yeah, you have to constantly monitor. You have to be that inspector, that detective, you know, it has to mean that much to you.

Allan: 25:06 Yes.

Dr. Nicki: 25:06 So another practice when we're looking at food is, you know, we're eating these carbohydrates and you know, there's no, there's no one size fits all for any of this. So whatever types of carbohydrates you're going to eat is going to be different for everybody. But the idea that we can wrap or surround some of these carbohydrates with fat, fiber and or proteins to help slow down that sugar conversion in the blood. Now, uh, since I wrote the book, you know, I'm gonna lean more toward fiber with the carbs, then protein or fat, a fat being, you know, after fiber. So another words, you know, let's say you are having a potato, you know you're going to be better off with some good veggies with that potatoe, you know, steam Broccoli, go ahead and throw some, you know, pasture organic butter on there as far as protein, you know, we don't really want to do protein and starch. So it depends what kind of carbohydrates you're doing. Protein and starch is going to spike blood sugar even more for some people. So it's a little bit of fine tuning in this one, you know, if you're going to have an apple, maybe you put some almond butter with it, you know, and, and things like that.

Allan: 26:37 Yeah, and that's like I mentioned before, if you, if you really had a question about how foods affect in you and you've got the monitor, just do a little self test, you know, you try it and they see how it works, you try it and that's where you can get to that, like you said, that fine tuning of, you know, this is, this is working for more for me or it is not.

Dr. Nicki: 26:56 It's true. And you know, I test myself now nine, 10 years after the fact. More now than I did then because I want to know, you know, if I'm not exactly sure how a combination of foods…

Allan: 27:11 It's really as good to have that data. I mean, because at that point then you and uh, you know, if you go out to eat and you're not quite sure what you ate, you know, check your blood sugar and, uh, you know, you get a pretty good idea of at least what your body thinks you ate.

Dr. Nicki: 27:24 Yeah, absolutely. Another food practice is to increase raw foods. And I'm particularly talking about vegetables. Fruit is, you know, really fruit is sugar. So it really depends on where you're at on the spectrum and how you respond to fructose. Fruit sugar, and a general good rule of thumb is to limit your fruit to berries. Organic Berries are going to be lowest on the glycemic index. But you know, we really want the fiber and the living enzymes and the nutrients, vitamins, minerals, and enzymes from these raw foods. So, you know, it's even if we're doing a Keto type, you know, based food plan where we're doing high fat, moderate protein, low carbohydrates, very important to get your veggies in. It's always going to be number one in every good food plan or program, you know, as much as you can. And you don't really have to worry about the carbohydrates if they're not starchy veggies.

Allan: 28:39 Yeah, it's, it's interestingly a, the Keto, I guess community how's so to speak, I guess if we can be considered a community, bbut folks that are in Keto, it just seems like right now there's, there's sort of two movements going on. Uh, there's one that's moving towards more of a plant based Keto. so making sure you get those, those in, and I tend to be a little bit more leaning to that side of if your body doesn't have the, that's, you know, the high blood sugar changes for these, which you can measure, have some berries and actually was, you get your Palette changed over time, you'll actually find those berries, sweeter and sweeter because you can start actually tasting the sweetness on them. And then there's this other camp that's going over here to this, this full carnivore model and say, no, we don't, we don't need plants.

We can get all we need from animal products. And they're like, so if you're eating this and you're eating, you know, eating the organs, andeating all that, I'm like, okay, well, okay, great, great. Are you? You know, are you eating organs regularly? And then what you find when you start talking to a lot of these folks, it's like, no, I'm just, I'm eating Ribeye steaks. Or there's the one group that's did the 30 day bacon experiment that just eat bacon. And, um, I'm like, I really, I can't wrap my mind around that and I'm not ready to have that conversation with you if you think that you don't need new micronutrients. Uh, that's, that's just false. And so if you're going to go on a strict elimination diet, you know, track yourself because, uh, it's not going to agree with everybody.

Dr. Nicki: 30:06 Yeah, exactly. And I don't know about the long-term effects of, you know, like the carnivore diet. I know people are getting some good immediate results, but you know, again, we do need those micro nutrients. We do absolutely need the fiber. And you know, we hear something, I just did a social media post about this. You know, we hear something, whether it's on a podcast or in social media or on a blog that is working for someone and they're loving it and they're getting great results. And this idea, this flash goes off in our mind, oh, I'm going to do that. That sounds great. That's not really the proper approach. You have to experiment to see what works for you. And you know, not just take that at face value because we're all unique and different and we have to find what works for us. Listen to our intuition, our body's cues. You only need to change things up and be willing to be doing something different than the person next to you. Bless that person that are doing what works for them and you do what works for you.

Allan: 31:20 Yeah, absolutely.

Dr. Nicki: 31:21 And I'd say, you know, another food practice is to release the processed foods. You know, just like the industrial seed oils, we are not meant to be consuming tons of sugar and candy and all these things in packages and boxes and cans, food like products. They're not real food. Our system cannot handle them over time. It's, it's hard to grasp it when you're young, when you're in your twenties even sometimes your thirties because you're not having symptoms. It's an esoteric idea, you know, and it's a shame because for many of us it does hit us. You know, when we're in our thirties, forties, fifties and we don't feel good. And you know, what's available in life is feeling extremely well. And being extremely creative and as we're loading ourselves up with these food like products, no fault of our own because we're bombarded with advertising and marketing and a fast paced, stressed out culture. But there comes a time where we have to notice and turn things around for the better.

Allan: 32:48 Yeah. As we were going through these, I, you know, I realized like I did the show plan and I sent these over and I kind of scanning down the list here real quick just as we're going along and I'm like, oh, I left two food ones out. You also talk about chewing your food really slowly until its liquid anyway and supplements. And so, I won't go into too much detail there, but just realize that half of the 16 practices are around food and managing your food and experimenting with your food and enjoying your food. And uh, you know, I think this is really, really important for us to understand and to apply that information and say, hey, you know, when you get this book, because please, if you have type two diabetes, please do quote and get this book. You're going to learn a lot about what's affecting you and why it's affecting you and these practices that you can slowly incorporate into these, these lifestyles.

And there has been a little bit of talk on the internet what is, what is disease and what his health and his health, just the lack of disease. And I don't think I'm going out too far on a limb, Dr. Nicki, when I say that, no, there, there's more to it than just not being sick. Um, and you get into the book about talking about joy and I do believe that that's Kinda one of those, those next step things. If you're going to go from basically you've, you've reduced or eliminated your symptoms to getting to that point of optimal health, this, this big joy piece is going to be a big part of that.

Dr. Nicki: 34:14 Absolutely. And that's why I felt it was critical to put it in the subtitle. You know, at the end of the day when we say, okay, I want to lose the weight, I want to get the job, have the money and the relationship. I want to reverse this condition or this disease. And if we keep asking why, you know, what's under it, you know, why, then what, then what and then what you know, and it comes down to a few basic things, generally speaking and joy is certainly one of them. You know, we, we want to feel joy in our lives and so many people are walking around moment to moment, pretty miserable and it doesn't have to be that way, you know. I mean, you know, aside from, I'm not going to comment on certain oppressions that make it much more difficult for some people. But mindset is very powerful no matter what.

And you know, I talk about joy and the present moment. And the truth is that five minutes ago is now past, an hour from now is not here yet. The reason why really getting intimate with the present moment is so critical is because everlasting joy or sustainable joy is always available in the present moment. It's not fleeting. Now a moment, you know, five seconds ago that's gone now, that fleeted but this moment right here, right now, so you know, we can go outside and maybe we can hear birds or your roosters. Um, you know, and it's the easiest way to access joy without needing anything except the right mindset. This doesn't come from an intellectual idea that you'll write this down when you hear this is practice. You have to practice it. And that's why when I go out for my walk, it's part of my affirmations. I'm affirming it. You know, I'm, I'm blueprinting it in, on changing those old tapes, uh, because that's just what the mind does. So, yeah, you know, present moment, leave the past in the past, future little bit, not too much. And you know thats why meditation is so powerful as well and helps us be in the present moment.

Allan: 36:51 Yeah. You know, like I said when we first started talking about these, these practices, um, because again, they are practices, they are something you're going to have to work on to really incorporate them to a point where they actually do become a part of you become a part of your, your expectations is part of your lifestyle. Um, I think for some folks it can be a little intimidating again because there's just so much there. You know, and it's not that, its like you said, you don't have to do all of them. But you know, I'm the kind of person that says, what's the easiest one? That's how I'm wired. What's the fastest one so, you know, like the lemon water. I can, I can definitely do that, but how does someone go ahead and get started about, you know, which ones are these really resonate with them the most and where to start?

Dr. Nicki: 37:33 Yeah, I think, you know, you can start and I think it's smart to start with one or two that seem easiest. You know, like, you know, hydration in the morning because we want success. Right? We want to be able to check that off and celebrate, you know, acknowledge ourselves. I did that. The smallest successes are important to acknowledge and we also want to notice that there are particular practices you know, that I think about are calling out for more, you know, so let's say it's easy for you. You're already eating a big salad every day, you know, no problem. But when it comes to putting on your walking shoes, whatever kind of clothes you need to wear and getting outside and taking a brisk walk or a hilly walk of course, depending on where you, where you're at in the spectrum, your fitness, if that's something that's just knawing at you, it's calling out for more, but you keep putting it off, that's also a good practice to jump right into at the level that you are.

Allan: 38:48 Okay. Well you just hit me in the gut because I was going to say that I think meditation might be the hardest one. So here's my confession. That's the one I would say I, I struggle with the most. Uh, I have done it consistently in the past, but it seems to be the easiest. Um, sometimes the easiest 10 minutes to give up. And I said, you know, I felt like, okay. And I justified it a little bit saying, okay, well I, when I walk, you know, I'm just walking by myself and you know, now being here in Panama, the beaches and the jungle and you know, those types of things that I kind of almost think of that as my meditation. Uh, but I do agree with you. I think that that one is one that I probably need to go ahead and step up a bit.

Dr. Nicki: 39:34 Yeah. And you know, there's walking meditation too. You don't have to sit, it doesn't have to be a traditional, but it needs to be intentional and you know, that sounds like a great one for you to jump into. I bet it will become easy after you get over that kind of mind bump that it's difficult.

Allan: 39:54 Yeah. But I do a lot like you do when I do my walking, I've got my headphones on and I'm listening to, lately it's been audio books and I've been leaning towards fiction a lot more lately than, than learning. Uh, and I need to know, I need to get back into some of those other books, but, uh, it's just been really cool to sit there and put on a fiction book and kind of just, you know, get out in nature and walk around. But, so what I'm hearing you say is I need to take those headphones off for at least 10 minutes and be a little bit more intentional and aware in my space, uh, for that. So that is something I'm going to start working on.

Dr. Nicki: 40:29 Oh, absolutely. A little note on that. You know, I got my head phones and I'm out the door and before I allow myself two start a new podcast or continue the one that I was listening to, I do my affirmations. It just, sometimes you just got to get it in, you know, you got to get the practice in and do them robustly. You know, usually there's no one around. You don't have to yell, but really express, you know, um, I'd like the listeners to know, really express yourself. One of the affirmations I say every day is from a book I read many, many years ago called Coming Home by Martia Nelson, and I say to the depth of my being more than anything else today, I choose to experience the love that I am. And sometimes I say it three times. It just, you know, it's amazing how affirmations, gratitude, steering ourselves in the direction we want to go, starts to influence our life. You know, uh, our lives in many different ways. And again, it's a practice and you want that emotional component. You don't want to just say it, like a line, you know, take a deep breath and feel it in the body. And a simple, such a simple yet very powerful practice.

Allan: 42:08 Well, I completely agree. And all of these actually, when you break it down none of these are earth shattering. Shatteringly hard as some of them, a little harder than others. And, um, that, you know, all of these are worthwhile and worth getting into. Um, so Dr Nckki, I define wellness as being the healthiest, fittest, and happiest you can be. What are three strategies or tactics to get and stay well?

Dr. Nicki: 42:34 Okay. Number one is mindset. Number one is always mindset. And a concept that I need people to understand is that we crave what we feed ourselves. We crave what we feed ourselves, not the other way around. It only becomes the other way around when we're in the cycle. So once we can push through this place of, you know, letting go of these cravings for let's say sugar, we will start to crave what we're feeding ourselves. And this is important to know because it puts us in the driver's seat, co-participating in the wellness of our life. We're not just, you know, a victim to, uh, you know, I couldn't say no to that. I couldn't resist it. And it's this really difficult place to be. So understand we crave what we feed ourselves. The feeding comes first. And once we break through that cycle, it becomes a lot easier, um, to really enjoy food and, uh, high nutrient dense nutrition.

Number two, you gotta work your affirmations like we're just talking about. It's a daily practice. It's so simple. It's so powerful. It can be five minutes. Without this we're likely to be stuck in our old stories ,our old loops riddled with fear, riddled with doubt and self sabotage. So we need to be co-participating in the health of our mind, right? Because we're holistic body, mind, spirit.

And number three, I would say you need a program. When I say program, I'm not talking about something expensive. I don't even mean somebody else's program. I'm not talking about you have to go to the gym. I'm talking about you need a program. Uh, similar to like a morning practice is part of a program. It's a place where you're committing yourself. It's a place where you know you're going to go. You do not have to be perfect. We're not expecting perfection that silly. But whether you create your program or you reach out and you get support, um, you're a co participant in your program, we can't just be floundering around with the level of toxicity and inflammation, you know, available to us today. If we want to be, well, if we want to step out of the chaos of symptoms, if we want to reverse conditions and diseases and if we want to move toward optimal health and really the kind of potential that's available to us. We need a system, a routine, you know, sacred ritual, however you want to call it.

Allan: 45:54 Cool. I like those. Thank you. So Dr. Nicki, if someone wanted to get in touch with you, learn more about the book Wave Goodbye to Type Two Diabetes or all the other stuff that you're up to. Uh, where would you like for me to send them?

Dr. Nicki: 46:07 Okay, so the book is available on Amazon and you know, Wave Goodbye to Type Two Diabetes. It's available paperback and Ebook audio book coming soon. And then for your listeners, if you want to connect with me, learn more about my teachings, work with me. If you want to hear about podcast episodes and videos, blog posts, and my next book, which I'm starting to work on, the best way to do that is to get on my email list. That's where I share the inside stuff. And easiest way to do that is to go grab my checklist that I created. Um, it's called Blast Type 2 Diabetes with 12 simple lifestyle practices. You can also use it for prevention and some of these practices are out of the box so they might surprise you. And uh, you can get that at drnickisteinberger.com/blast.

New Speaker: 47:14 Okay, well you can also go to 40plusfitnesspodcast.com/389 and I'll be sure to have the links there. So Dr. Nicki, thank you so much for being a part of 40 plus fitness.

Dr. Nicki: 47:38 Thank you so much. It was wonderful speaking with you, Allan

Allan: 47:46 Still there? The fact that you are still there tells me that you've already made the decision that you want to get healthy and fit and I commend you for that. That is the biggest, hardest first step is deciding that you want to change, but you have to have a plan. Do you have a plan? Now I came up with a process called the wellness gps. It's a three step process that helps you put together that plan. I'd like to walk you through this on a free complimentary, no obligation, 15 minute consult. Go to 40plusfitnesspodcast.com/call and on that it'll take you directly to my scheduling link. You can book a time that's convenient for you. We get on a conference call together and we talk through what your goals are, what your aspirations are, what you want out of your health and fitness journey, and I help you put together a plan that will get you there. Go to 40plusfitnesspodcast.com/call and reclaim your health today.

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