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Jill Hart-The Coach's Alchemist: What if looking and feeling 10 years younger and didn't require injectables, expensive creams, or hours at the gym?

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Jill Hart-The Coach's Alchemist: Today's guest has cracked the code to sustainable self-care. No surgery required, and she's ready to share the simple shifts that make a powerful difference, even if you've got a full schedule hi and welcome to the You world order, showcase, podcast where we feature life, health, transformational coaches and spiritual entrepreneurs stepping up to be the change they seek in the world. I'm your host, Jill Hart, the coach's alchemist on a mission to help

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Jill Hart-The Coach's Alchemist: coaches and entrepreneurs amplify their voice, monetize their mission and get visible leveraging podcasts and substack.

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Jill Hart-The Coach's Alchemist: Today we are speaking with Mary Beth Newell. Marybeth is a registered nurse with a master's degree in science and a decades-long passion for skin care, nutrition, fitness, and self-care. She's developed a lifestyle that helps her look, and, more importantly, feel at least 10 years younger, and she's done it all without injectables or plastic surgery. Her tips have been so transformational that friends and strangers kept saying.

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Jill Hart-The Coach's Alchemist: you should write a book. So she did. Mary Beth is also an accomplished speaker and advocate with national healthcare presentations under her belt and multiple commendations for her community service. Her book is called Anti-aging and Secrets of Healthy living to stop the clock, learn how to look younger, feel fantastic, and wow! The world! Welcome to the show, Mary Beth. It's great to have you here.

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Mary-Beth: Oh, thank you. I'm glad to be here, Jill.

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Jill Hart-The Coach's Alchemist: All right.

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Jill Hart-The Coach's Alchemist: So in your opinion, what's the most significant thing we, as individuals can do to make an impact on how the world is going.

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Mary-Beth: I think it is making sure we're taking care of ourselves so that we can take care of others, and of all the things we could possibly do. I think movement is the most important, keeping ourselves moving, whether it's exercise or gardening, or

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Mary-Beth: standing on one foot whatever, because if we are healthy and feeling good, then we can help the rest of the community.

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Jill Hart-The Coach's Alchemist: Yeah. And happy people are much nicer to be around. It's the grumpy people that are like

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Jill Hart-The Coach's Alchemist: dragging us all down.

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Jill Hart-The Coach's Alchemist: And so where did.

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Jill Hart-The Coach's Alchemist: What sparked you on this journey? How did you get started?

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Jill Hart-The Coach's Alchemist: Let's get started.

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Mary-Beth: I think you mentioned it a little bit. I don't know if people realize, but I'm almost 65, and I have grandchildren that are going to be teenagers. So

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Mary-Beth: I don't necessarily look my age. No, it's not anything I set out to do. I was always interested in how the body works.

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Mary-Beth: and what effects you have on the body. And then I come from a family of 4 girls. So there's lots, and I had 2 older sisters, so I was always fascinated by what they were doing. Beauty wise, but then also exercise. And as a nurse, you know, understanding how the body works, and I think I just

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Mary-Beth: did. I tried a whole bunch of different things and found things that worked for me. I work full time. I've worked full time my entire life, except for the 6 and 12 weeks I took off when I had my babies and went back to work, and so trying to figure out, what can you do? That's more holistic.

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Mary-Beth: And what can you do that fits into a busy lifestyle. And so, about 1520 years ago people kept on asking me when they found out my my age.

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Mary-Beth: what are you doing?

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Mary-Beth: And so I would tell, and over and over again people said you should write a book. So it took me a while, but I finally did it because I work full time. It was more like a hobby on the weekends, or whenever I got the writing bug, that I would write things down. But my whole idea in writing the book was to share knowledge.

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Mary-Beth: and

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Mary-Beth: how ideas on how can you incorporate it into a busy lifestyle? I mean, whether you're a young mother.

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Mary-Beth: you know, that has little kids running around, or you're someone who's working, and your career takes up a lot of your time. Or even if you're retired, I found a lot of people that are retired and their lives are super busy with fun stuff. It's like, okay. Well, I think I sort of want to do that. But I don't really have the time to do it. How can you incorporate it?

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Jill Hart-The Coach's Alchemist: So what do you think is the biggest game changer that you've experienced? What's the thing that

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Jill Hart-The Coach's Alchemist: do you think makes the the most difference.

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Mary-Beth: Oh, there's a couple of things I talked about movement, but how can you incorporate exercise when your lifestyle is very, very busy, and maybe you sit in front of a computer like I do for a good part of my day. So how can? And I have to tell you, Jill,

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Mary-Beth: strength. Training has made a significant difference in my bone structure. So I had one of those bone scans done a few. Maybe

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Mary-Beth: it was maybe a year or 2 years difference between the 2. And they said, Oh, your bones are great. They're looking at my record. It's like, Are you really this old? Because my bones were of a younger woman. They said my bones were that of a 25 year old, but when I incorporated strength training, guess what happened in the year, and I didn't take any. You know Fosamax, or medications to strengthen my bones

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Mary-Beth: just from strength training. My bones got even more

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Mary-Beth: dense. Okay? And that's just from strength training. Nothing else changed in my life. So I do think movement is very important for me. My kids learned a long time ago that if I don't get my exercise I get crabby. And so sometimes my children would say, Mom, we're good. Why don't you go for a walk. And that was a nice way to say, Mom, you're getting crabby

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Mary-Beth: walk. And when you even if you just go for a 15 or 20 min walk. I love like 45 to 60 min, but if you can't get it in, get something and walk fast, and your body, you release the tension. The endorphins are going. You're going to feel really, really good. Now, if there's some reason why you can't leave your house.

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Mary-Beth: I mean, maybe you have little kids. You can't leave them as you go out for 30 min to go for a walk, then dance with them.

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Mary-Beth: dance around the house, put on some music, you know, if you have little kids, hold them up and dance with them. So there are a lot of ways to get movement into your life when I know I'm going to have a super busy day. And I said, strength training significantly improved my bone structure.

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Mary-Beth: But if I know I'm going to have a super busy day, and I can't get. I do my own strength training at home with my little leg weights, and dumbbells. But if for some reason. I know that my day is going to be super busy, and I'm probably not going to get any of that strength training in when I brush my teeth, and I use an electric toothbrush.

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Mary-Beth: You have 2 min in the morning, 2 min in the evening. Guess what I'm doing. I'm doing squats or leg lifts as I'm doing it. So these are some ways to incorporate it. I think the next thing that's important is nutrition.

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Mary-Beth: Unfortunately, processed foods are all over the place or so quick to go into a Mcdonald's or some other place to get something quick to eat, and I'm even tempted by the smells. It smells so good to go to.

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Jill Hart-The Coach's Alchemist: Designed that way.

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Mary-Beth: But I don't really like what they do with their food. There's a lot of sugar that's put into their food that almost makes it addictive to you. So I like to on the.

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Jill Hart-The Coach's Alchemist: Sure, it's really food anymore, either.

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Mary-Beth: No, no, but on the weekends I like to eat as close to natural as possible. So, and I don't do this every weekend, but if I can, I'll chop up my vegetables and wash my lettuce, and everything's in little containers. So if my week gets really busy, I can throw a salad together in 30 seconds.

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Mary-Beth: Okay? And then if you want some protein in there, you can. Now, Salami is not the best, because that's processed, but a couple little pieces are going to be better chicken or turkey, or whatever you have sitting around, you can throw it in there and then. The other thing that people don't realize. Jill is a lot of the foods that are marketed as low fat.

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Mary-Beth: and they may be low, fat. But guess what? They're loaded with sugar, so it's almost better

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Mary-Beth: if you don't make your own dressing. I've started making my own.

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Mary-Beth: you know. Ranch dressing at home, but if you can't make your own. Buy the full fat because there's going to be a lot less sugar in it.

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Mary-Beth: and or even spaghetti sauce. I make my own spaghetti sauce. Because read the labels, you'd be surprised. Why are they putting sugar in tomato sauce.

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Jill Hart-The Coach's Alchemist: Preservative.

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Mary-Beth: Yeah. Oh, yeah.

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Jill Hart-The Coach's Alchemist: Salt, sugar and fat are the 3 main preservatives.

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Jill Hart-The Coach's Alchemist: And yeah, they have a million names for salt anymore. But yeah.

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Mary-Beth: Yeah. Well, what I do is

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Mary-Beth: I'll make a pot sometimes. It's, you know, just a couple cores. Sometimes it's a lot. If I decide to make a lot of spaghetti sauce or something, but then, when I'm done, what I do is I love those quart size Ziploc bags.

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Mary-Beth: and I put it in there because it's easy. Instead of putting in a container that takes up room in your freezer, those little Ziploc bags, you can put a whole bunch in there, and the thing I like about Ziploc bags is if I if I'm

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Mary-Beth: home and I have to make dinner, and I'm really I mean you're just trying. You would have stopped at Mcdonald's if you could have. But even if I didn't have, even if I have to take something out of the freezer. I take scissors and cut that Ziploc. I throw it in a pot with a little bit of water.

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Mary-Beth: 15 min later the spaghetti sauce is ready. You can just cook a bunch of noodles as you're getting out of your business clothes, or, you know, setting the table, or whatever you want to do so. It's still like fast food. But I love making my own stuff, and I've gotten to the point my spaghetti sauce, or even chili, that I make takes

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Mary-Beth: maybe 5 min of preparation. If you're gonna have meat in it, you have to ground, you know, brown your meat

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Mary-Beth: so that might take

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Mary-Beth: an extra 5 or 10 min, but once you stick everything in and you just let it sit there, it is so easy. But again, if you're coming home

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Mary-Beth: after a day of work, or being out and doing something, or you know, with the kids, you might think I don't have time to make all this stuff, but if you can make it on the weekend and then freeze it, then you have your fast food that's ready

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Mary-Beth: when you are.

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Jill Hart-The Coach's Alchemist: You learn a secret?

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Jill Hart-The Coach's Alchemist: Yeah, you're talking about freezing stuff. You can freeze Mason jars.

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Jill Hart-The Coach's Alchemist: Oh, you have to be very careful, because they will crack. But

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Jill Hart-The Coach's Alchemist: and you'll need to leave headspace. And you need to make sure that you're putting like room temperature

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Jill Hart-The Coach's Alchemist: stuff in there.

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Mary-Beth: Okay.

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Jill Hart-The Coach's Alchemist: Freeze it. But then you're getting away from the plastics because plastics are so bad for us.

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Jill Hart-The Coach's Alchemist: and when you free stuff in plastic bags, though I you know I've done it a million times, too, because it's convenient, and it's easy. But I do know Mason jars are a good good solution to that, because it's glass, and it's not going to be transferring stuff into your body. And you, just, you know, leave it out on your counter. It'll defrost, and when you come home it's ready to heat up, and you're ready to go or stick it in the fridge and let it defrost slowly over a day.

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Mary-Beth: Urgent.

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Jill Hart-The Coach's Alchemist: Super easy. You can do that with soups, too, you know. You make your big pot of soup.

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Jill Hart-The Coach's Alchemist: stick it in your mason jars and stick it out in your freezer, and then you got instant soup.

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Mary-Beth: Well, a mason jar, so what a dime! A dozen or something! So there.

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Jill Hart-The Coach's Alchemist: Super cheap around here, but.

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Mary-Beth: Okay.

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Jill Hart-The Coach's Alchemist: But yeah, the it's or, you know, get

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Jill Hart-The Coach's Alchemist: old jars. You buy stuff in jars, save your jars, wash them out, run to the dishwasher, and, you know.

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Jill Hart-The Coach's Alchemist: freeze it in that. Just remember to leave space at the top, because when things freeze, they expand.

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Mary-Beth: Okay, so that's the trick. The secret.

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Jill Hart-The Coach's Alchemist: Yep, that's a secret.

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Mary-Beth: Okay.

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Jill Hart-The Coach's Alchemist: And you were talking about weight training.

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Mary-Beth: This is.

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Jill Hart-The Coach's Alchemist: Another thing that I've I've learned over the years is that your metabolism happens in your muscles

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Jill Hart-The Coach's Alchemist: does not happen in your gut, the more that you can maintain your muscle mass.

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Jill Hart-The Coach's Alchemist: the better your metabolism is going to be

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Jill Hart-The Coach's Alchemist: so when people are like well, I don't have time to exercise, you know. Well, you can eat.

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Jill Hart-The Coach's Alchemist: You can eat more if you keep your muscle mass, otherwise

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Jill Hart-The Coach's Alchemist: sorry. But you're just going to gain fat.

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Mary-Beth: Yeah. Well, well, one thing that people don't realize is muscle does weigh more than fat. So sometimes when people step, if you're only stepping on the scale.

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Mary-Beth: you might say I'm I'm not losing any weight, or maybe you're gaining weight.

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Mary-Beth: But what I've done for years and years and years is periodically. I do my measurements.

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Mary-Beth: you know I do my calf, my thigh, my hips, my tummy, my bust, and my upper arms, and it's amazing how your weight might change, but it's really the muscle tone that makes a difference, so you might gain 2 pounds, but maybe you lose a quarter of an inch or half an inch somewhere, because you're more tone and muscle burns calories longer.

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Mary-Beth: So even if you exercise for 30 min or 15 min whatever you can get in.

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Mary-Beth: Your muscles are still burning calories even after you're done with your exercise.

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Jill Hart-The Coach's Alchemist: And the the lymph system, the lymphatic system, which is our drainage. It's the sewer system of your body.

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Jill Hart-The Coach's Alchemist: Most people don't aren't aware of this, either. It does not have its own pumping system. You have to move in order to get your lymphatic system to work, and you know what you talk about walking for an hour. We walk for an hour every day. It's like

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Jill Hart-The Coach's Alchemist: it's the non-negotiable in my life, and

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Jill Hart-The Coach's Alchemist: I can just tell when I that doesn't happen. I just feel it.

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Mary-Beth: I, I.

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Jill Hart-The Coach's Alchemist: To see.

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Mary-Beth: Yeah, I completely agree. I have. I've had dogs for a long time, so I like standard poodles, a little frufrou, and they're big, you know, but they are high energy dogs, and if I do not take my girls out for at least 4 miles now that can be split up. But they're so smart that.

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Mary-Beth: like my one dog, she's pulling stuff off my desk and chewing up my papers. I'm like, stop it. Okay, I know we have to go for a walk, but it gets me out and it gets them out, and I like to say, a tired dogs, a good dog, so they need.

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Mary-Beth: They need to get out there and smell their smells and see different things. And, you know, see what's going on the same same way we do. But I know what you're saying, Jill. If if I you know I wear a fitness tracker, so I try to track everything. But there are times that you're just like, Okay, I just don't feel like going out or on sat. I live in Florida, so it gets warm.

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Mary-Beth: So if I sleep in on a Saturday, and it's 11 o'clock, and it's already 86 degrees out there. I'm not going to take the dogs out, but I can tell if I didn't get my exercise, because I'm not as relaxed.

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Mary-Beth: I have a little more of that stress going on. And yeah, you're right. You just feel kind of blah.

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Jill Hart-The Coach's Alchemist: Yeah, it's it's so wild. We live. We live in Idaho. So we get snow in the winter and

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Jill Hart-The Coach's Alchemist: and really cold temperatures. It gets down under a 0 and

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Jill Hart-The Coach's Alchemist: We have. We have

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Jill Hart-The Coach's Alchemist: rules around walking in the wintertime, because my husband and I have both fallen more times.

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Mary-Beth: No.

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Jill Hart-The Coach's Alchemist: Then we care to admit I'm 65 as well. So.

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Jill Hart-The Coach's Alchemist: and falling is one of those things that you have to be really careful of when you get older, because

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Jill Hart-The Coach's Alchemist: that's how people die.

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Jill Hart-The Coach's Alchemist: You break a bone and like a hip bone, and you just never really recover. Not so much in your sixties. But as we're aging, even if you look young, your body is still aging, and you need to

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Jill Hart-The Coach's Alchemist: hopefully be more intelligent about the decisions you make. So we don't walk when it's icy out. That's our one limit. If if the road is icy, we and we have clean things. But I. It's just like

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Jill Hart-The Coach's Alchemist: we walk our dog, too, so you know, dogs pull you, and you can end up on your backside.

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Mary-Beth: Right.

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Jill Hart-The Coach's Alchemist: Before you even know what hit you.

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Mary-Beth: Well, I know one time I had 2 different dogs, but they were both standard poodles. I was out. I was training for an ultra marathon. And I'm saying you think back like Monday morning quarterback. What was I thinking? It was October

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Mary-Beth: and I lived in Pittsburgh, Pennsylvania. So it's cool, you know it's rain. There's leaves all over the place. It was. The road was a little bit wet.

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Mary-Beth: and I'm in the hills where I live. There were lots of hills, and I'm jogging with each hand one dog here, one dog here. What I learned is that Poodles have Super hearing. So my one dog as I'm running as fast as I can with them, and they're keeping up with me. The one ran in front of me

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Mary-Beth: because she hurt a car.

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Mary-Beth: I didn't hear the car, but she knew we're not supposed to be on the road, so she ran over. Well, I tripped over here over her and crushed a couple teeth like, Oh, my God, yes, but I know I was much more cautious going out after that, because it snowed there too. So it's like, Okay, if there's any slipperiness, we're not doing this because

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Mary-Beth: I had to have some of my teeth replaced.

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Mary-Beth: Yeah, I this can happen so fast. And you know you have to balance.

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Jill Hart-The Coach's Alchemist: Exercise with, you know. Is it? Do more damage doing it, or less damage doing it. So, you know. Keep that in mind, but it's not an excuse to not exercise, because there's dancing around your house. It's the greatest thing ever listening to. Great music just elevates your mood, and when you're happy.

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Jill Hart-The Coach's Alchemist: you actually look younger.

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Mary-Beth: Yeah.

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Mary-Beth: Glow. You do.

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Jill Hart-The Coach's Alchemist: Glow. You do glow. When do you think is the best time for people to start thinking about

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Jill Hart-The Coach's Alchemist: maintaining their appearance? Because ultimately, that's what we're talking about.

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Mary-Beth: Well, I think as early as you can.

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Mary-Beth: You know, as far as some of the practices that you put into place of getting into a habit of exercising or trying to eat better. No one's perfect different skincare routines. Some of the skin care that I use of.

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Mary-Beth: I've been going for facial acupuncture for probably over 10 years. Now you could start it younger, and one of the I learned about it on some cruise. I signed up for some Spa package and thought, Oh, I'll go there and have it done and like one and done. It doesn't work that way.

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Mary-Beth: So I was like, oh, it's just a start. So I had to get back to Pittsburgh and try to find an acupuncturist that does facial rejuvenation, but it does. It has a similar effect

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Mary-Beth: to Botox. But it's much better for you, because it's actually called maizen, which means beautiful inside and the outside.

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Mary-Beth: So your acupuncturist, yeah, they put a whole bunch of needles in your face, and you know they can use some numbing agents, so you don't really feel it. But every she'll put one in my tummy or my legs, or my arm, because she she gets to know you, and she knows if you're stressed. And so she's putting these needles to open up other

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Mary-Beth: energy fields with you, not just for your face. And so what the the acupuncture does is it helps to reduce fine lines. It builds up collagen, and it keeps your face natural

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Mary-Beth: where sometimes the people that go for the injectables and stuff they almost have this bizarre look that comes about because it's not natural. So it's like I said. I've been doing it for a long time. I find that it helps me

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Mary-Beth: rebalance myself as well as to

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Mary-Beth: try to keep me looking good.

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Jill Hart-The Coach's Alchemist: Okay.

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Mary-Beth: The other thing I really like is red light therapy, which is becoming popular. I mean, you see, all the commercials for the masks you can wear. So I've done panels.

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Mary-Beth: panels that open up, and you know the scary mask where you look like animal lecter or something. So I actually prefer the panels.

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Mary-Beth: And the reason is you have to be careful if you go for a mask that you definitely want the red light

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Mary-Beth: on your neck and your chest, because you don't want this to be a before and an after. But the panels you can use on different parts of your body so red light therapy, not only helping to stimulate collagen. If you have acne, sometimes it can clear up the acne, reduce the fine lines. It also helps with wound healing.

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Mary-Beth: So if you have a wound and you don't want a scar to develop, you can use the red light on top of it, and there's some anecdotal research that shows that it may help to reduce the appearance cellulite. So if you have panels and you want to put that on your thigh or your butt.

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Mary-Beth: It's a lot easier than if you just have a mask that goes on your face. You have to try to squish it in there and figure out how to get it in there so, and they're both around the same price. But I like, I said I've tried both, and I thought I would like the mask better, because you can do other things as it's on your face now. I found I can't really do like

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Mary-Beth: fine motor things, but if I want to do the dishes, I could do the dishes, or if I wanted to dust. But the thing I found is the strap, because it's heavy.

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Mary-Beth: The strap wasn't always staying in place. So

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Mary-Beth: I thought, Okay, I'm going to go back to the panels.

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Jill Hart-The Coach's Alchemist: And then you can meditate while you're sitting there with the panels.

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Jill Hart-The Coach's Alchemist: You're doing 2 things at once that both help you.

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Mary-Beth: As far as trying to find time. What I try to do with the panels is, I have them next to my bed.

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Mary-Beth: and I set my alarm for 15 min early, and I like to hit the snooze. But what I do is I'll pull up my piano at the bottom of my face

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Mary-Beth: as I'm doing the snooze to try to multitask now. You don't have to do it every day. Initially, you want to do it more on a daily basis, but once you've established it, you can do it a couple of times a week, 2 or 3 times a week. But yeah, that's another way instead of just snoozing

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Mary-Beth: helps. I do something, and then I'm sort of waking up. I'm not the person that when the alarm goes off I jump out of bed. Some people are. That's not me. But it's like, Okay, well, if I'm going to try to snooze or lay here for 15 min, let me do something that is productive.

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Jill Hart-The Coach's Alchemist: Could justify like 15 min. Sounds like to me.

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Jill Hart-The Coach's Alchemist: So.

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Mary-Beth: Absolutely.

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Jill Hart-The Coach's Alchemist: Are you

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Jill Hart-The Coach's Alchemist: mostly helping people through your book? Do you have a coaching program? How? How does all of that look.

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Mary-Beth: Well, I have the book that's available to people. Now, some of the readers have told me that

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Mary-Beth: they use a highlighter as they go through it to try to highlight the things that they want to do. I have that I do do.

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Jill Hart-The Coach's Alchemist: So then they have yellow shaded pages.

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Mary-Beth: Well, it's the kindle or the paperback. So the paperback they're using. Okay, I want to try this. I want to try this. So there's there's all these little different topics in it in the 5 major categories, which is nutrition, exercise, self-care skin care.

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Mary-Beth: And then, you know, beauty, you know, makeup and hair ideas that I give people as well.

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Jill Hart-The Coach's Alchemist: So you were starting to talk about coaching, do you.

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Mary-Beth: Oh, yes, I do do some coaching. So if people are interested, they can reach me through my website, which is Www. Dot, Marybeth, newell.com, and I do have some coaching clients that I work with as well.

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Jill Hart-The Coach's Alchemist: Awesome. So

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Jill Hart-The Coach's Alchemist: how would somebody decide if they wanted to be a coaching client for you? Is it like, do you work mainly with older people, younger people.

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Jill Hart-The Coach's Alchemist: then.

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Mary-Beth: Really not a lot of men.

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Mary-Beth: although the men can benefit from it, mostly women. And I guess it's anyone who it. It's not unique to a certain age group. It's really, I mean, people in their twenties aren't really thinking about this stuff. That's usually when you get close.

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Jill Hart-The Coach's Alchemist: It should be.

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Mary-Beth: Forties. 40 to 60 is the typical age group that I have, but the younger you can start the better, because, as you implement these things. It will just slow everything down. I mean, you can certainly implement things when you're older and you.

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Mary-Beth: we'll be able to improve aspects of your health. But if you've gone through 60 years of you know, being out in the sun without sunscreen and all the other stuff, there's only so much you can do to improve versus if you understand the strategies, and like what you you know

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Mary-Beth: can do in your life, there's what you should do.

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Mary-Beth: But what can you do with your lifestyle? So like? I said, I've worked my entire life years and years and years of traveling, I mean leaving on a Monday getting home on a Thursday or Friday, where you're not even at home, and how you know you're busy. You're in meetings. How can you incorporate all these things

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Mary-Beth: are the tips that I try to give people in the book of how to incorporate the and no one's ever perfect. There are times in our lives that there are just so many things going on that even if you have a plan, you might not be able to implement it. And I think that's where

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Mary-Beth: Jill, some of the self care comes in. You know. We can be so hard on ourselves, or one of the things that I've found. And I I still deal with it now

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Mary-Beth: is feeling guilty if you say no.

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Mary-Beth: So sometimes women just say yes to things, even if you don't have the time. You don't want to do it because you don't want to feel guilty. You don't want to let somebody down. But one of the things that I've learned that I'm implementing is if I really don't want to do something, I mean, I might want to get together with the girls on Thursday night. But I know that's going to be an entire night, you know. 6 to.

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Jill Hart-The Coach's Alchemist: Okay.

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Mary-Beth: 10 or 11, and I might not have that much time in my life.

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Mary-Beth: but you feel guilty. So in the past I would have said yes, and just gone out and said, been really stressed because I didn't have any me time or other things that I wanted to do. And now, what I'll do is think about it. But if if it really isn't fitting in with what's best for me, then I'll say, Oh, that sounds fabulous. I'm sorry I can't go. What about getting together on Saturday for coffee?

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Mary-Beth: Because then coffees may be an hour hour and a half versus 4 to 5 h of your time, so I try to say what I can do now, even if you can't do that on Saturday. Oh, I'm so sorry I can't make it this month. Maybe I can join next month. So what I've found is, if you say No, if you can say what you can do for me

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Mary-Beth: reduce the guilt factor of having to say no.

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Jill Hart-The Coach's Alchemist: Something I would like to see in life. Is women stop apologizing for saying, No, no, is a complete sentence. You are totally within the realm of your personhood to tell people. No, this is not going to work for me.

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Jill Hart-The Coach's Alchemist: I'm not sorry. It's just the way it is. I don't have to be sorry about it.

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Jill Hart-The Coach's Alchemist: We all do it. I do it, too.

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Jill Hart-The Coach's Alchemist: It's just like it. If we could normalize no, then we would. We would help each other, be able to to stand up for ourselves because we're all as women. It's it's

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Jill Hart-The Coach's Alchemist: programmed into us to want to be nurturing and to want to be kind and want to be inclusive, and we want to do everything for everybody, and it's just like.

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Jill Hart-The Coach's Alchemist: but you can't.

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Mary-Beth: We wouldn't.

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Jill Hart-The Coach's Alchemist: And you need to be able to pick and choose and and hearing. No, shouldn't mean you're being rejected by somebody. No means. Their life is already full. They're they're helping you because they're not putting you in a position where they're going to resent

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Jill Hart-The Coach's Alchemist: your invitation.

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Jill Hart-The Coach's Alchemist: because we do that, too, we'll say yes, but then we'll resent them for inviting us in the 1st place.

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Jill Hart-The Coach's Alchemist: should have just said no.

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Mary-Beth: I know, and I mean some people can do it. And I love looking for role models of people who

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Mary-Beth: it's like a duck where water runs off their back, there's no guilt. It's like, no, I just said, no, I can't do it. So trying to model or emulate people who are able to do that. I've done that throughout my life I had to do. I've done a lot of public speaking in front of large crowds with my career as a nurse.

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Mary-Beth: and I remember the 1st time I had to do it, for, like 500 people, of course you're in front of the mirror, memorizing or trying to memorize or going through your speech. And then you get up. And there's all these people. And of course the adrenaline's going. Your mouth is dry.

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Mary-Beth: but what I did is that mentoring or thinking of something else? I pretended

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Mary-Beth: this is what I did. I pretended I was Miss America, and would miss America freeze.

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Mary-Beth: or you know what? What does, miss? She sucks it up and she does what she needs to do. And you know, I thought, okay, then, I need to be the same way, because I so admired the poise and confidence and ability to be articulate

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Mary-Beth: with. You know, the pageant winners and stuff, even though I wasn't in it. I've watched it on TV. And it's like, you know. Then that's what I want to emulate now. You might have another mentor in your field that you admire, that you can, you know, watch them and see what they do, and try to pretend that you're that person so sort of like. Fake it until you make it type of thing.

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Jill Hart-The Coach's Alchemist: Yeah, try it on.

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Jill Hart-The Coach's Alchemist: See how it works for you, and you can always change infant.

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Mary-Beth: It's not working for you, somebody else. You're not stuck with it. Changing your shirt.

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Jill Hart-The Coach's Alchemist: So let's talk about your book, the name of your book, and the the thing that you give away on your website.

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Mary-Beth: Sure it is called. My book is called Anti-aging and Secrets of Healthy Living, to stop the clock, and I say it is a guide to looking younger, feeling fantastic and wowing the world. So it doesn't matter how old you are. There are ways to

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Mary-Beth: look more youthful or more refreshed. That's in there that doesn't involve plastic surgery or botox or injectables. There's little secrets that you probably haven't even thought of that, you know. You can just do to make your eyes pop or

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Mary-Beth: feel better. And then on my website, there is a free mini ebook called Easy ways to delay aging and feel better. So those are some other tips that I have for you, and that's complimentary that's open to anyone.

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Jill Hart-The Coach's Alchemist: And people can get your book on your website as well. And there's 2 choices. You can get it from Amazon, or you can get a signed copy from Mary Beth herself.

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Mary-Beth: Right.

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Mary-Beth: So you get to choose.

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Jill Hart-The Coach's Alchemist: And people can find you@marybethnewell.com correct.

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Mary-Beth: Yes, I'm also on Facebook, Instagram, and Linkedin. But if you want to go to the source, you can go to the website.

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Jill Hart-The Coach's Alchemist: And we'll make sure we put that link in the show notes.

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Jill Hart-The Coach's Alchemist: Thanks for joining us today, Marybeth. It's been a great conversation.

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Mary-Beth: You're welcome. It was my pleasure.

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Jill Hart-The Coach's Alchemist: To learn more about easy ways to delay aging and live. Better. Be sure to visit Marybeth's website, Marybeth newell.com.

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Jill Hart-The Coach's Alchemist: and we'll be sure to put those links in the show notes below. Thank you for tuning in with us today. If you have a podcast or you're interested in starting one, be sure to reach out to us at support@heartlifecoach.com. We love to help spiritual entrepreneurs and coaches amplify their voice and monetize their mission and offer a variety of ways to do this leveraging substack, join us for our next episode, as we share what others are doing to be the change they seek in the world.

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Jill Hart-The Coach's Alchemist: And remember, change begins with you. You have all the power to change the world, start today and get visible.