Health Is More Than Diet and Exercise (EP 123)

Hello everyone and welcome back to my unhealthy podcast, I�m Marv and this is the

show where we talk about the healthy and unhealthy habits and things that we can

change in our lives to live a better and healthier life uh today, we should

probably, not have the music on repeat.

So today we are joined by Dr.

Hema Murty She is coming back for a second visit Because we just couldn't pack

everything into the first visit Dr.

Hema, welcome back Thanks Marv, it's so great to continue on our great conversation

And get some more information into that little box That we couldn't fit everything

into last time.

I just lost you there I�m still here there you are okay sorry all right, oh

hopefully the recording caught both sides so we'll get that um so let's refresh

everybody so you were just on uh episode, uh 121 and we titled that the real goal is

living with less pain uh your practice basically helps people understand pain

movement stress, self-image all of that stuff like that we didn't get too much into

it because we got stuck on your history, and uh i got fascinated by that um let's

just kind of go back is there anything from that episode that you kind of wanted to

revisit uh let people know anything additional that we should have brought up then,

Yeah, I think we said mostly about my history of how I got here.

And I think that's very important, my journey of, you know, as you pointed out, you

know, it's not often that you come up with your fitness trainer is actually an

aerospace engineer. How's that?

So I wanted to back up just a bit on that journey because coming from level zero and

not being in the fitness industry per se, I did have to go through the motions of

getting people to help me with my pain issues and that's how I got here but I think

on that way there were a few trainers, coaches business coaches that didn't

particularly resonate with my needs at the time so I think, you know I just want to

leave everyone with the impression that it's not true that the whole landscape is

full of you know people who are not educated or not able to help you, but it just so

happened that my, needs at the time were not met by the trainers that I came across

or, you know, chiropractors or, you know, or whatever, their physical therapists,

physio and physical therapists that I encountered or the business coaches that I

encountered.

So I just want to clarify that on that journey, those that I had met, but maybe that

was the point that I became aware of the fact that the whole landscape may be skewed

and the buyer beware like just be aware of your needs and maybe that fed into how I

saw how I trained my clients like they should write down what their needs are so

that I know up front okay I can meet that that's what you're looking for okay I got

I got the solution for that and I think that's very important that.

Each person who's looking for either training or coaching, whatever the domain,

business or otherwise, I think they just really need to sit down and say, what kind

of a person do I need and how do I want that information given to me?

And that will help with identifying the trainer for you, the business coach for you,

rather than saying that they're all the same, because that's maybe my discovery that

they're not. So you have to really do your work.

And I became the trainer that I wanted to have. So I think that helped me.

Gotcha, gotcha.

So, I mean, that's one of the things that I've been learning as I talk to more and

more people here is that there are a lot of different ways that things can be done.

A lot of different ways that people, you know, eat.

A lot of different ways that people, you know, exercise, lose weight because we're

all different.

So there can't be a cookie cutter thing for every single person because we're all

uniquely different. So that is something that I've learned.

And the fact that when you talk about your practice and you look at it from a much

different perspective than most of us, where you look at the body as a system.

Right. Yeah.

So basically that ties into that is when I started my work in the fitness industry,

I wanted to change the way the fitness was being carried out because I just felt

like what you just said, it was so cookie cutter.

And it was just like this one size fits all.

And, you know, if you're a male, you went dumped into the weight room and good luck

with that.

And then if you're a woman, you got dumped into the aerobics room and good luck with

that. And then, you know, kind of never the twang shall meet kind of thing.

And it was just really bizarro because you need everything.

But, you know, I don't want to say, you know, everyone has got to go get everything.

But it's true that you have to identify what is what the person, what your client or

your, you know, with your discovery call, with the potential client, what are they

looking for? You're right.

And, you know, to your point, it could be just as simple as sleep.

I have one client. We do fitness training because that's what you wanted.

But I ended up finding out that her sleep quality, and I know you've had other

guests on your show talking about sleep hygiene, and, you know, you don't have to go

crazy, but if you just get some good quality sleep and do all the things in the

other hours of the day so that when your head hits the pillow, your quality of sleep

is good.

Because at this vantage point that I have, I mean, I've been in the trenches, as I

said, for like 20 plus years.

And so, you know, and I train with 50 plus age clients. I myself are over 60.

So I think from this vantage point, I can safely say that...

Sleep is one of the least attended to fitness tools.

And, you know, all this stuff about people having weight gain and being stressed.

Maybe the shoe is on the wrong foot, you know, and maybe we're attacking the

problem. Sometimes this is how I feel after hundreds of clients.

Sometimes I feel like we're attacking it from the wrong end of the game.

And we're going top down going, you want a fitness workout?

Here's a fitness workout.

If you want a nutrition here's your game plan for menu and blah blah blah we've

heard it all ad infinitum but you know very few people say you know forget all of

that, park everything how are you sleeping at night you know and so, you know just

go from the back end of that and sometimes even myself you know if I've had a lot

going on and I feel I mean I haven't been sick in 20 years touch wood because of all

the good stuff I do but I think that that's one of the problems we have with fitness

is a health problem, not a fitness problem.

And you can probably address that through something as simple as sleep and more

stress management, more awareness, you know, that kind of thing.

Okay, so the question I have then is, is how do we as a society promote things like

better sleep if we're too busy, promoting that we can fix things with a pill?

I mean, 50%.

Of the commercials are all about pills and, you know, whether it's from weight loss

to, you know, uh, sexual, you know, dysfunction for men.

Um, you uh take these shots and or the pain stuff pains like i see that example yes

the joint commercial yeah.

All the time i see that and I�m think I�m rolling my eyeballs as I�m seeing it

because before you get there, that guy better have seen someone like me and gone

through all the normal stuff like huh like the question we just asked hey are you

sleeping because your joints might need a little vacay over there with all the stuff

that you do and maybe eight hours you know maybe the quality of that eight hours

isn't good so i always think you know dumb the whole question down is my attitude i

mean just like an engineer right i dumb it down to what's the smallest thing i can

change on this, design that will create the results that i want with the you know

that's the least expensive route and so you're always thinking system wise and you

know to your question about the body as a system you know getting back to that yeah

the body is from my advantage point a system because, inside it are things that work

like bone is your you know it's your foundation your bone your muscles, and then

you've got the water contribution so you know you have to continuously regulate the

hydration that's in your that knob is on you because it's got it needs water to run

it needs fuel to run um but then what are the inputs now what do i have control over

because I was born with a certain bone structure and I'm not changing that.

But I can change the.

Ratio of my muscle to fat like that's a knot that i have in my control so how do i

do that what are the levers that i pull okay one we know as a society oh my god yeah

the workouts okay okay so then let's park that for the moment because that is so

complicated and very ill presented as we have, discovered uh for everyone it gets

very confusing so parking that let's go to nutrition again a lot of confusion there

so park that for the moment so what are simple things sleep, you know, stress

management and hydration are simple because, You know that you could drink water.

You should, you know, have a certain amount of water during the day.

And I always tell my clients, don't force anything.

None of these five knobs that we have to pull, you shouldn't force any of them.

It should be a natural thing. So if you're thirsty, yeah, drink water.

But just make it an awareness that I should be drinking water.

And then at the end of the day, see how much did I drink during the day?

Why do I say this is because being in the workplace, you know, I came from the

trenches of corporate.

And so being in the workplace, it's very dry. Workplaces are very dry.

And, you know, let's not go there into the internal, you know, air quality of

workplaces. That's a whole basket because I've worked with people.

So I'm not going to go there.

But let's talk about the recipient and the worker who has no control over the

thermometer. It's dry. So just take water to work and make sure you hit it.

Like just every after every meeting ever every hour or so because you know it's dry

but a lot of people will keep their water I�ve seen this because i work with them uh

their water bottles on the thing and it's like decoration have you had your water no

i didn't have a chance, so you know i boil all of these things down to that one

sentence that i heard so often i didn't get a chance did your workout didn't get a

chance did you do this didn't get a chance why wouldn't you get a chance now, To put

it bluntly, if nature calls, you better have a chance.

You know, and all of that.

So the point being is if you want something bad enough, why would you want something

bad enough?

Because there's this I awareness, you know, and that's where I put all the onus.

So when I started my fitness business, I said the first thing people have to do is

to sit down with themselves and create an I awareness.

Don't do something because you think you're supposed to do it.

Don't go to the gym because you think you're supposed to do it.

So when you're supposed to do something, it's not going to happen because you'll

find a hundred excuses not to do it. The supposed to is the problem.

But if I sat down with myself, just me, my honesty, just sit down with myself the

first day, suppose I've never studied kinesiology or human kinetics or any of the

body stuff.

Okay. So I sit with myself and I say, �What do I want?

I want to be healthy so that I don't get sick because I don't like being sick.

I want all my body parts to work so I, you know, am not fighting, you know, weight

gain because that's unhealthy.

Because if I have, it's not weight in itself because bone weighs pounds.

The point is how much fat to muscle do you have?

So if you do nothing, you're giving the opportunity for incorrect positions to

increase fat percentage to muscle percentage. So that's what we're looking at.

Health is always a ratio between muscle and fat in your body.

So all of these levers we're pulling, sleep, hydration, workouts, nutrition, stress

management, those five things feed into your muscle fat ratio.

So that's the system that we're talking. Okay.

Let me stop you real quick and ask the question for somebody that doesn't think like

you. They're not thinking of a system.

They hear something like the fat muscle ratio. Where do they go to find that out?

Because I don't know that going to a regular doctor is going to tell you unless

they're using BMI or the standard chart.

Based on your height and weight and all of that, which I don't think answers that

question. So where does somebody go to find out their fat muscle ratio?

Okay, so the point here is that first I want to say trends are very important.

So to your point, just say that your doctor, yes, will not, no, you have to actually

pay money to get something called a DEXA scan where you actually go to a radiologist

And it's not part of an x-ray health system. So it's an extra thing.

You have to pay for it because there's no medical reason for getting a DEXA scan.

So that actually will tell you what your fat percentage is very accurately.

However, I don't advise that for my clients. So here's what we do.

What we have been doing, what I've been doing, is I take something called birth

measurements.

And the Navy uses this for their fitness testing to know where people are because

they need to have lean mass to be a Navy SEAL, for example.

So based on some significant birth measurements, I think it's neck, waist and hip.

We can calculate your fat percentage to within plus or minus 2%, 2% or 3%, which is

good enough for the average person because you and I are not training to be a Navy

SEAL. So, um, I can guarantee that at least for myself.

Um, I've seen the YouTube videos where they say, Hey, just do this.

Maybe see a workout.

I was actually trained by one, so I'm.

Not going to put that out of my bucket, because I was actually trained by one to do

what are called TRX, suspension training, which he invented as a Navy SEAL.

So let's park that for a minute. That's a new show. So I have been in the trenches.

That's another show.

But, well, that goes back to my adamant personality that people need to train at

home.

So the reason I went and got trained in that with that guy is because that apparatus

lets you, and I have one, lets you train at home, which means no excuses, sister,

you're getting your workout in.

But getting back to the point of your fat percentage and muscle, what is the ratio

for the average person?

These girth measurements can give you an average amount good enough. Why?

Because we are looking for trends.

1 inch or something so we get that so that's their baseline they start with me and

then they tell me Okay, I want to draw, let's say, five pounds because my clothes

aren't fitting. Something like that. I just want to look better.

Let's just go there. I've had clients like that.

So starting there, I go, okay, what is your fat percentage?

Now, you can fall into two buckets.

One is an unsafe range when I do the calculations.

Really deliberately unsafe not plus or minus it's just really then i go okay now we

have a medical issue and you have to ask your doctor if you can see continue seeing

me or if there's you know it's a medical thing that he has to attend to because i

need to know what else is going on with you and that's the doctor's zone so i just

want to make that clear to everyone before we go further but if they're just in the

normal range um.

Like for a woman in her 50s i would say you know 35 and under is good uh percentage

of body fat is healthy then i would say okay now let's start there now they would

never be too lean because they would probably be having an Olympic trainer with them

if they're like 20 or less they're probably an Olympic trainer or i mean, Olympic

type style athlete, and I wouldn't be in their picture.

They would have like gazoo type coaches and things that are at the higher end of the

professional scale, professional athlete. That's the range.

So in a regular average person who's not a professional athlete, who's not under

medical care, that's me.

So they're between probably over 20% body fat to 35% body fat. That's a safe zone.

And then we start there. And now we're looking at trends.

And the other thing that i tell the client is throw away your apparatus for doing

this between the times that I�ve asked for it so we asked for it on day one we don't

look at those things until day 14, so we intervene in between with one thing that

we're going to change based on my analysis of their of their information we change

one thing and one thing only maybe there were not doing any workouts, or maybe the

workout that.

Was not the right one for them, I'll change only that one thing.

Then in two weeks, we'll take another set and see if the needle's moving.

And if it's moving in the right direction, then I might either change that, or

change another parameter. So we go sequentially through.

So that's how to answer that question about the parameters that we start with.

So you're saying, when you say throw out the apparatus, so they're not supposed to

weigh themselves? Not until I ask for it.

Exactly, because a lot of people are married to that.

Yeah, they're married to the scale.

Now, the scale tells you nothing because if a person has, let's say that domain that

I just talked about, fat percentage, let's say there's a person that's got 15 body

fat that would mean they they're an Olympic style professional athlete that's what

it means okay, and they still have excess weight let's say but that's muscle weight,

you know and a water weight or something else it's not fat weight so don't look at

me sister you're lean um.

So that's something else so that's why weight you should throw the weight scale away

because it tells you nothing how much of this is water how much of this is muscle

how much is this is bone you'll never know that if you just give me a number, what

do that could be anything so i always say weight is a bad thing to go by which is

why remember we started this conversation is why i dislike the way the fitness

industry does stuff.

Yeah and I�m thinking i just saw a thing somewhere and i don't remember where it was

in one of my morning readings, uh, either in an email or a, YouTube post or

something where they were saying, weigh yourself between three to seven times a

week. Which I do know that weighing yourself every day is overkill.

Yeah, well, that's bad.

I mean, what are you going to, you know, the only thing I can say is that it's just

going to make you depressed and make you married to the scale, which will tell you

nothing.

You might move, suppose that 15% body fat woman, let's just say there's a,

fictitious woman that comes in, 15% body fat, but her weight is such that she wants

to drop five pounds because she's heavyset. Maybe she's got big bones.

Maybe her workouts are wrong. They're just piling on more muscle.

Maybe she's just got a hydration problem.

Maybe she's not really balancing her water.

Maybe she needs some cardio to sweat it out. I don't know.

It could be a hundred different things.

But if she went with weight, came to me or came to another trainer who wasn't going

to do the backstory and just set her on, okay, let's get, you know, let's bulk up

more or something, you know, something ridiculous without knowing the backstory

here. Or eat more protein and less fat. Right?

No, that'll just.

I'm just saying that's one of the things that they're said, you know, change the

diet, eat more protein, get more fruits and vegetables and don't change anything

else. Tell me any slogan and I'll say no.

I will say no, because we started the conversation with the one size fits all.

So we don't know that woman could have been protein to gazoo, which is another

thing, by the way, there is a delicate balance for protein.

And now we're going to get into macros.

You know, I know you have some guests on your show that previously talked about

macros. And that basically is an educated person, not internet.

Please, everyone do not go into the internet. What about macros?

Well, gee, you know, what does it know? It can't see you.

But, you know, talk to an educated person and ask them to calculate what your macro

should be. And what does that mean?

Is that per day, on average, not cast in stone, everyone, it's a suggestion that you

have, This percentage of your food come from carbohydrates, starchy carbohydrates,

and this percentage of your food come from protein sources, and this percentage of

your food come from healthy fat sources. That is a suggestion.

So like a 30-30-30 or 30-30-40 split, something like that.

That could be a suggestion depending upon your goal.

But there's no one-size-fits-all that if you eat more protein.

In fact, that could be bad for some women because they may be at the maximum of the

protein that their body can digest. Protein is not an easy thing.

It's a complicated molecule. And I know, and everybody's going to go, blasphemy.

There are doctors out of wazoo. I know. Tell me about them. I hear them.

And what do I do? Roll my eyeballs.

Because, my God, there's such a thing in engineering called bioavailability, which

means that's in bioengineering, but it's still an engineering principle.

What does that mean?

That means if a product enters your mouth, can the body do something with it?

Can it recognize it and use it?

Or is it just sending it down the chute to come out the other end?

That's in a gross way. That's called bioavailability.

So just because you put a protein product into your mouth there's no guarantee that

the body's going to up you know take it apart use all the amino acids, into the

muscle they go yay and you're happy as a camper that.

The probability of that happening i don't know it depends again everything is it

depends which is why the intelligent person or coach or trainer and the loop has to

happen.

And if people think that that's just a step they don't need because the internet is

God Almighty.

You run the risk. And I just named probably about 10 risks right there.

Because if you start overdoing the protein, that's just going to add weight of, you

know, and we don't know where it's going because it could be unused food.

I mean, it's going to say, it doesn't know how to tell you this, but their body's

going to say, I don't know how to use this, ma'am. Like you're putting stuff in me.

I've got enough protein. Your macros, you know, breakdown isn't right.

I don't know what to do with this food right now. I'm just going to store it.

And then people wonder, I've been eating right, but why do I have this belly or

something or, you know, excess pounds or duh, you know, because you're just

listening to advice that said down some protein. So yeah.

That's a long answer to that question, but I think, yeah, I think that kind of makes

sense to me. It does. So I apologize. We're going to go off course again.

So the last two to three days, and I don't know why it's popped up, a lipo flavonoid

pill has been showing up a lot, and it was showing up for two reasons.

One, it was to help with joint pain, and then it was to help with something else,

and I can't remember, except I do remember when I heard the commercial, and this is

the one thing that frustrates me about health commercials.

They tell you the one thing that it's going to fix, and then they give you the 10

side effects. And that little script on the bottom?

And the side effects are so much more worse.

And this caught my eye where it said, you know, this will help fix your joint pain.

Risk of suicide. I'm like, okay, you know what?

I'm going to take the joint pain over the risk of suicide every single day.

com, you know, they're going to see, you know, gentle fitness and joint pain relief.

And I just, that commercial came up and I, and I immediately thought of you.

I'm like, what do you say to that when those commercials come on?

Yeah, we'll take away your joint pain, but we're going to give you suicide.

Yeah, exactly.

And so, you know, maybe not that dramatically, but everything you do has a side

effect. I mean...

Even if you did some weight training, the side effect is that you're going to have

to know how to manage that weight training, the offset of the muscle soreness,

maybe.

Is it coming from, you know, doing it correctly or is it coming from just having not

used your muscles and all of a sudden, hey, I'm doing a squat, you know.

And so those kinds of things are very important to understand that everything you do

in life is going to have a side effect.

Even if you walked around the block, what's the side effect?

Well, you know, you might be tired if you haven't dropped around the block, or you

might have lost that amount of time from doing something else.

I mean, there's always going to be a side effect for anything,

but some are more dramatic.

And I think the bottom line from where I'm coming from is, as a systems type of

engineering point of view, is you want to be as natural as possible.

I think that's where I am advising all people go.

I have seen those commercials, as anybody who watches TV will be bombarded with

them. And my answer is, why?

Because if there is a natural way for solving problems that are fitness-related, if

there's some intervention I can do, then I would rather do it myself and be the

responsible person.

Rather than introducing a foreign agent that the body doesn't recognize, hoping and

praying that that will solve my problems, And on the end, on, oh, by the way,

introduce 10 other problems because you don't know what the interaction does.

So regular food, regular sleep, regular movement, you know, regular water, uh,

regular stress management, you, yourself, and I, you know, kind of thing.

You're just going to be, you're, you're going to answer to yourself.

You're not going to say, oh, what's the problem of those 10 things.

Now I have had clients who come to me, they're on, a lot of stuff when they come and

i can't just say oh you know what show that up man i gotcha uh because their body is

now used to it and so.

I can't say to i can't say to the client that has been working on their safety zone

to be those things and dependent on those i can't say um oh um, you need to get off

those because uh i got this you know, i the first thing i tell them is i need their

doctor to sign off on the fact that we may be weaning them off some of those things

but which ones and i want the doctor to tell me that which ones can i safely park

for a bit, and then try to get themselves through a plan but i think it all starts

with them sitting down with themselves and say how do i want to live is this what

how i want to live do i want to live dependent on medication?

What if I got transported to another location or I'm on vacation and that's not

available? I need to be self-dependent on just me and my resources.

And I think that's very important.

Okay. I'm checking the time here.

I want to go back to our first episode and I wanted to revisit one thing that you

brought up and we.

We didn't gloss over it but i didn't get to ask a question uh you talked about the

fact that uh real yoga, and how you've got men that reluctantly will be brought to

yoga by their wives or their partner and then the men are the ones that end up

staying but not, not the females and stuff i know i wanted to ask uh about a

specific example and do you have a story that you can share, about you know a man or

something that when they showed up you know what was their reluctance and what did

they find surprising, about staying and you know what did it do you know how did

they feel do you have an example i do i do i have, i have a great example that's

next sticks out from all the all the uh male clients that I�ve subsequently had in

my in my yoga classes is one that sticks out is a group of co-workers.

Apparently, they had this thing in their co-working group.

They all worked in the same place. They have this thing that every...

Few weeks they will all together do something new after work like a class-wise not

go drinking or something you know class-wise they'll you know, join a class um and

so on rotation one of them not the one that became my client one of them suggested

let's all try a yoga class and they all apparently poo-pooed it rolled their

eyeballs around and said.

Okay you know kind of thing like okay fortunately it was mine, because mine is very

unique it is very traditional from India and it's not like any yoga class anybody

has ever seen it's very, empathic and it always advises the client to stay within

their comfort zone that is the one rule of yoga if people leave with nothing else

the way yoga has been transferred over to the west is incorrect just know that, the

original yoga is you stay within your comfort zone you do what you can and that is

still okay so this group said okay let's try yoga they all came to my class and

there was about six of them that were in this little group that were doing this kind

of thing so after it they all said how amazing it was But only one of them said, I

have sciatica and I have never been to a class where it didn't ping me during the

class and I didn't yell and scream myself out.

I am still here in the class. Not only I enjoyed it.

And number three, I never once felt any pain.

But prior to class, I've got to tell everyone that I do go around all the

participants before I start to ask, what are your issues?

so that I can guide everyone so that no one screams in between.

That's not a good sign. So this one particular gentleman came back.

Not only did he come back...

Term after term he says this is really fixing my sciatica and then after that he

became a personal training client also and he still comes to now i do the classes

through zoom and he's still there and he's like yes like when do we start and all of

this so he's one of my and now he brings his friends like i keep getting emails from

his friends saying you know buddies that say.

You know my friend said that it helped him and i want to i want to you know sit in

one of your classes It's interesting because my thought right there would have been

that that person would have told their friends, I am not going because, I have

sciatica and I always, I'm surprised that he showed up.

Yeah, I guess he was willing to give it a go and do what he can.

Like he was probably thinking, okay, I'll go in and I'm probably just sit this out

or, you know, lie down or whatever I'm going to do.

So he probably had that mindset going in and I guess he got into it.

Like he just felt really good. Right. So, yeah.

So you were, as you were talking about that, and as we were talking about some of

the workout things and the workout bros and stuff, I know that when you talked

about, you know, when you start something, you know, your muscles might not have

been used to it or you get tired or whatever, but in a lot of cases, people will

push through the initial stuff and, you know, of course, we're just told, you know,

pump it up or do whatever and stuff like that.

You always talk about not just the body as a system, but, you know, listen to your

body.

So are there some signs that a workout routine is asking more of us than our body

is? Like, you know, if you're, if you're hearing pump it up, get out of there, man.

I mean, that's just, that's just a disaster.

That's like a, you know, that's like setting a lion on you.

No way do you ever pump it up ever.

Even you would never even tell that to Olympic athletes. You know, you need to be.

Listen, I, I was, I played football in, in school and, you know, that's what we did

in the gym. It's like, dude, come on. You know, that was. And that's, that sucks.

yes um so here's two, here's two sides of that coin okay and, training is just not

one thing, so who are you training you're absolutely right if i was there and i have

trained by the way professional athletes like you know football players they you

know sometimes congregate and I�m doing a class for some strength training like i

was talking about the trx and the suspension training I�ve had kettlebell like i

teach kettlebell so I�ve had professional athletes in my classes and.

So it depends on who you're talking to and what is the end game so, you have you

know let's talk about football so you have a you know football player and their

mindset, when they play so that's why i say end game is so important what's the end

game the end game is when I'm on the field. I'm not here to lift weights.

That's not my life story. My life story is to play the game.

When I'm playing the game, I need to hear, go for it. Do it.

Suck it up so when I�m training what do i want to hear, go for it suck it up and

build that muscle so that i don't get killed when I�m playing my game now, let's

turn the table over to the woman over 50 who is struggling because aging is creeping

up on her she's serving the world still like she was 20 years old and she's not

taking care of herself her self-image is shot because everybody says you don't look

like you were when you were 20 so we're talking about something totally different

she's got a mindset issue and she needs to get back into taking care of herself she

needs soft self-talk she needs some pampering she needs some empathy she needs a

sympathetic ear that can say i get you lady you've got you're doing it all you're

superwoman but no one's giving you that credit, and um you need to work on your

self, you know your self-confidence self-image and get up every morning and spend

five times doing gratitude practice and be happy with yourself and that will lead

you to oh i think I�m ready to you know lift some weights and get stronger and set a

stable off your osteoporosis eat better why because i feel better about myself

because if I don't eat well, I feel horrible.

That loop has to happen.

And I still have clients to this day who have been with me for a long time who

still, when they get shoved to the wall in the workplace, they're doing the

drive-thru at Tim Hortons. And I don't blame them.

I, you know, empathize with them and I go, okay, yeah, you've had a tough day.

Let's walk this back and see where this came from.

You know, because to your point, you know, like a lot of women have bullying

workplaces. They have workplaces where it's toxic.

So they're fighting the fight on all fronts, on all cylinders.

So that's very different from a football player being told, yeah, fuck it up because

they have to go on the field.

Whereas this woman is trying to train to get through the next 24 hours without

feeling like an idiot because her self-image is in shock.

So you've mentioned it a couple of times today, and this will be our last question.

I mentioned it last episode as well.

You talked about the five minutes.

And what I wanted to ask was, When you ask people to take five minutes, and whether

it's journal or, you know, think about gratitude or stuff like that, what are some

things that someone should write down during that morning check-in? Yes.

The first thing they should do is what you just said.

Three things you're grateful for, because that tells you your anchor point.

Then the second thing they should do is, what would today look like?

What are the three things that if they happened today would make this an awesome

day?

And it could just be as simple as I got my lunch in on time or I walked around the

block at lunch or I made it through the day without having a fight with my boss and

my boss didn't take me off. Win-win. You know, so just three small things.

They don't have to be I discovered, you know, the next solution to cancer.

It has to be something small I got through the day. I was nice to myself today.

And then also write down three things of how you would describe yourself. I am what?

How do I identify yourself? What are the things like I am a data scientist?

I am an enthusiastic person. I am positive. You know, how do you self-identify?

And then those can be anchors throughout the day that you can go back to because you

set your mindset to positive things.

Kind of hook your mind on to some positive things.

Um I�m not for positive affirmations uh wallpapering issues that's not what this is

about this is just about giving yourself a couple of more oars in that boat so that

you can get through the day but you know if you have issues then you could journal

further and i have a lot of practices i do with my clients to get through issues

using journaling but that's one of the things you know and then you can look at on

top of that if you have five more minutes what three things yesterday were awesome.

So you can look at yesterday and say, how did yesterday go for you?

All right. Very nice. Well, Dr. Hema, thank you for joining me for a second episode.

I really appreciate it. I appreciate your time. All right. And folks, yes, Dr.

Hema Murty does have a PhD in aerospace engineering, but she now does a lot more

when it comes to helping you with your pain.

She's an advanced yoga instructor, personal trainer, nutrition coach.

And we didn't even talk about the fact you brought it up briefly, but you're an

expert in East Indian philosophy. I know.

That's how I actually train my clients through that.

Nice. All right.

So, folks, if you have been listening and thinking that sounds like me, I'm

stressed, I'm hurting, I'm tired, and I do not know where to begin, start small.

Do what we just talked about.

Take five minutes for yourself and you can do things like go for a walk.

But basically, folks, pay attention to what your body is trying to tell you.

Give yourself some grace because you're worth taking care of too.

So if you want to know more about Dr. com.

Learn more about our work and take that next step when you're ready so follow us

more the unhealthy podcast wherever you get your show there take care of yourself

give yourself, permission to begin again and remember you do not have to be perfect

to make progress until next time folks live healthy and be happy.