00:00:04 [jenn]: Today, I' speaking with Brooke Simonson, a certified nutrition coach and Weight Loss expert. Welcome. 00:00:12,480 --> 00:00:14,00 [Brooke_simonson]: Thank you so much. you're having me.00:00:15,795 --> 00:00:16,795

[jenn]: Sure,00:00:18,015 --> 00:00:23,855b[jenn]: could you tell us about you? We going to talk about nutrition and weight loss and allb00:00:24,015 --> 00:00:27 [jenn]: that fun stuff we would love to um, gossip about. 0:00:27,540 --> 00:00:28,540 [brooke_simonson]: Yes 00:00:29,935 --> 00:00:31,615 [jenn]: But first tell us about Brorke, 00:00:32,000 --> 00:00:36,400 [brooke_simonson]: Yeah, of course. so, uh, like you said, I'm broke Sinfind. I'm a certified 00:00:36,720 --> 00:00:41,360 [brooke_simonson]: nutrition coach and I specifically help people with weight loss. Um, and I 00:00:41,520 --> 00:00:46,000 [brooke_simonson]: actually didn't start in this career. I started out being a teacher. I 00:00:46,160 --> 00:00:52,000

[brooke_simonson]: taught high school English for twelve years, and after college I started

00:00:52,160 --> 00:00:55,520 [brooke_simonson]: teaching right at twenty. two. Lots of changes. You know, when you 00:00:55,680 --> 00:00:59,760 [brooke_simonson]: graduated from college, you start your first job. I also had some physical 00:00:59,920 --> 00:01:04,880

[brooke_simonson]: changes as well, so I just noticed I didn't have as much energy as I once

00:01:05,120 --> 00:01:10,400 [brooke_simonson]: did. I was pretty sluggish. I just had this uptick and cravings and I was 00:01:10,560 --> 00:01:15,680 [brooke_simonson]: hungry all the time. I ended up gaining about twenty pounds in my twenties, 00:01:16,480 --> 00:01:20,880

[brooke_simonson]: and really just couldn't figure out what was going on. I thought. Oh, maybe

00:01:21,040 --> 00:01:24,160 [brooke_simonson]: it's because I have a job now and I'm not sleeping as much. or maybe I’m 00:01:24,240 --> 00:01:28,240 [brooke_simonson]: more stressed. Maybe it's because I'm getting older even though I was in my 00:01:28,240 --> 00:01:34,400 [brooke_simonson]: twenties, so I definitely wasn't old by any means, but I did. I think what 00:01:34,035 --> 00:01:35,03 [jenn]: Yeah, 00:01:34,880 --> 00:01:41,120

[brooke_simonson]: a lot of us women do. We resort to different diets that we see, or I joined

00:01:41,280 --> 00:01:46,480 [brooke_simonson]: the gym and I exercised six, sometimes seven days a week. Sometimes I would 00:01:46,560 --> 00:01:51,760

[brooke_simonson]: do a juice cleans, or I would read about some detoxs or take supplements. 00:01:51,840 --> 00:01:55,440 [brooke_simonson]: would get upset with myself for not having better willpower or self 00:01:55,680 --> 00:01:59,760 [brooke_simonson]: control, and for years and years iough, to honestly just couldn't figure 00:02:00,000 --> 00:02:05,280

[brooke_simonson]: figure out what was going on with me and how to get back to looking and

00:02:05,520 --> 00:02:11,520 [brooke_simonson]: feeling my best, so I ended up doing what I do and what I know best which 00:02:11,600 --> 00:02:15,760 [brooke_simonson]: is researching. I love. I'm kind of a nerd in that way, and I always loved 00:02:15,920 --> 00:02:20,720 [brooke_simonson]: teaching myself new things, so I kind of made it a hobby to get my hands on 00:02:20,880 --> 00:02:26,240 [brooke_simonson]: as much information as I could about nutrition. you know, eating healthy, 00:02:26,400 --> 00:02:31,280

[brooke_simonson]: long term, losing weight health. I read a lot of books, tons of scholarly

00:02:31,600 --> 00:02:36,000 [brooke_simonson]: articles. I ended up enrolling in an institute called the Institute of 00:02:36,160 --> 00:02:40,880 [brooke_simonson]: transformational nutrition, which is how I got my certification as a 00:02:40,880 --> 00:02:45,760

[brooke_simonson]: nutrition coach and really was just doing it more for my own knowledge. I

00:02:45,840 --> 00:02:49,840 [brooke_simonson]: wasn't at the time planning on doing that full time because I was working 00:02:50,080 --> 00:02:55,280 [brooke_simonson]: as I said as a teacher. Uh, but I just my passion became learning as much 00:02:55,360 --> 00:02:59,680

[brooke_simonson]: as possible, and then I started using myself as a guinea pig and trying

00:03:00,080 --> 00:03:04,240 [brooke_simonson]: different things I was learning. And what do you know? I was able to lose 00:03:04,400 --> 00:03:09,680 [brooke_simonson]: the weight and then also keep it off long term, because I ended up changing00:03:09,840 --> 00:03:15,760 [brooke_simonson]: habits and implementing new ones that worked for my unique lifestyle, And 00:03:15,980 --> 00:03:16,980 [brooke_simonson]: I'm sure we'll talk 00:03:16,595 --> 00:03:17,595 [jenn]: Mhm, Mhm, Mhm, 00:03:17,200 --> 00:03:21,920

[brooke_simonson]: about that, but that's really the critical piece of. There's so many sort

00:03:22,000 --> 00:03:26,320 [brooke_simonson]: of one size. That's all approaches out there where people are only able to 00:03:26,320 --> 00:03:29,360 [brooke_simonson]: get short term results because they're not able to sustain 00:03:30,400 --> 00:03:36,480

[brooke_simonson]: the rules of these strict diet or the habit. Long term really comes down to

00:03:36,720 --> 00:03:41,760 [brooke_simonson]: learning first of all, what works in general for weight loss and optimal 00:03:41,920 --> 00:03:45,440 [brooke_simonson]: nutrition, but then also learning about yourself in your own body and what 00:03:45,520 --> 00:03:46,720

[brooke_simonson]: you'll be able to sustain. 00:03:49,135 --> 00:03:52,735 [jenn]: right, Yeah, Yeah, for sure. thank you for sharing with us 00:03:52,420 --> 00:03:53,420

[brooke_simonson]: Yeah, 00:03:53,455 --> 00:04:00,175 [jenn]: And it's It's funny that always adverse adversity, depending on how we embrace, it can 00:04:00,975 --> 00:04:02,175

[jenn]: lead us the new careers. 00:04:02,700 --> 00:04:03,700 [brooke_simonson]: Yeah, exactly. 00:04:04,340 --> 00:04:05,340 [brooke_simonson]: I know. 00:04:05,440 --> 00:04:10,000 [brooke_simonson]: I, I lived in at New York City at the time when I was a teacher and then my 00:04:10,160 --> 00:04:15,440 [brooke_simonson]: husband and I moving to California to be closer to family, so it' kind of 00:04:15,520 --> 00:04:19,280

[brooke_simonson]: this perfect fresh start in terms of a new state. And 00:04:19,315 --> 00:04:20,315 [jenn]: Mhm,00:04:20,000 --> 00:04:23,840 [brooke_simonson]: instead of getting a new teaching job, I want to use this new passion I 00:04:24,000 --> 00:04:28,720

[brooke_simonson]: have for nutrition and coaching and help other people have the same success 00:04:29,120 --> 00:04:33,520 [brooke_simonson]: I had, so it was kind of a perfect time to do that career change. But yeah, 00:04:33,460 --> 00:04:34,460 [brooke_simonson]: I definitely 00:04:34,275 --> 00:04:35,275 [jenn]: right, 00:04:34,720 --> 00:04:39,040

[brooke_simonson]: think a lot of people who end up doing some type of pibbot in their lives

00:04:39,200 --> 00:04:41,920 [brooke_simonson]: that often is inspired by personal experience. 00:04:43,995 --> 00:04:44,995 [jenn]: Mhm, Sure. 00:04:46,015 --> 00:04:52,575

[jenn]: well, I can tell you. Um, it's no surprise that I'm one of those women who have gone 00:04:52,735 --> 00:04:59,055 [jenn]: through different iteration of you know weight management weight loss, our weight 00:04:58,835 --> 00:04:59,835 [jenn]: control,

00:05:00,115 --> 00:05:01,115 [jenn]: Uh, 00:05:02,255 --> 00:05:04,735 [jenn]: when I was in my thirties, I was a size five 00:05:05,935 --> 00:05:09,375 [jenn]: and a very hot size five. I had, 00:05:11,135 --> 00:05:16,895 [jenn]: but, for some reason and I can't blame it on having children, because I was a sci 00:05:17,615 --> 00:05:21,855 [jenn]: after my third child, my third and final child. I lost all the weight. 00:05:23,615 --> 00:05:26,655 [jenn]: but for some reason between that time and now 00:05:27,775 --> 00:05:29,695 [jenn]: we losing weight is a struggle. 00:05:30,735 --> 00:05:36,335 [jenn]: But you're right, you, the the mindset cause and I want to talk about that because I 00:05:36,575 --> 00:05:39,215 [jenn]: believe that the foundation of all our 00:05:40,515 --> 00:05:41,515 [jenn]: things going on 00:05:41,860 --> 00:05:42,860 [brooke_simonson]: Yes, 00:05:43,295 --> 00:05:48,255 [jenn]: and so, and I'm going to give you an example and I'm going to ask you to take the 00:05:48,335 --> 00:05:54,495 [jenn]: floor because I just wanted to cover this forming. You mentioned Jeics fast, and I did 00:05:54,655 --> 00:06:00,49 [jenn]: a fast twenty eight days. It wasn't just plain, It was producing all kinds of 00:06:01,455 --> 00:06:06,735 [jenn]: Jason Vails program. It. If heard of him, I didn't lose a lot of weight, which was 00:06:06,815 --> 00:06:11,455

[jenn]: fine by me, but I looked fresh and young and I felt energeized 00:06:12,515 --> 00:06:13,515 [jenn]: but 00:06:14,495 --> 00:06:15,935. [jenn]: I couldn't sustain that, 00:06:17,135 --> 00:06:23,935 [jenn]: you know, lasted for about eight months and I said okay, I'm just going to relax and I 00:06:24,095 --> 00:06:25,775 [jenn]: relaxed and so did my body.

00:06:27,055 --> 00:06:31,295 [jenn]: The other thing you mentioned, So I want you to remember that the other thing you 00:06:31,535 --> 00:06:33,135 [jenn]: mentioned was, Um,

00:06:34,415 --> 00:06:36,575 [jenn]: I'm sorry. I lost my thought. You go ahead and

00:06:37,675 --> 00:06:38,675 [jenn]: I come back to it, 00:06:39,260 --> 00:06:40,260

[brooke_simonson]: I think which, 00:06:40,175 --> 00:06:41,695 [jenn]: but to talk about, Yeah,

00:06:41,680 --> 00:06:45,680 [brooke_simonson]: Yeah, I think. What's interesting about these juice fasts, or you know any 00:06:45,920 --> 00:06:51,920 [brooke_simonson]: type of kind of detox or cleans, often timees. what's happening is we are 00:06:52,480 --> 00:06:56,720

[brooke_simonson]: when we're doing the juice thing. We're getting more nutrients from like

00:06:56,880 --> 00:07:00,880 [brooke_simonson]: the fruits and vegetables you're juicing, and probably you're eating fewer 00:07:01,760 --> 00:07:07,280 [brooke_simonson]: packaged processed foods. So you do look and feel amazing during that time. 00:07:07,680 --> 00:07:11,600 [brooke_simonson]: But like you said, you can't just drink juice forever right, there's going 00:07:11,600 --> 00:07:17,200 [brooke_simonson]: to be a time when you have to go back to eating foods and then life gets in 00:07:17,280 --> 00:07:20,560 [brooke_simonson]: the way rights. There's always birthday parties and weddings and holidays, 00:07:21,360 --> 00:07:26,800 [brooke_simonson]: So really what I think that take away is is that you feel better when 00:07:26,880 --> 00:07:32,320 [brooke_simonson]: you're consuming nutrient dense whole foods, so that instead of thinking 00:07:31,875 --> 00:07:32,875 [jenn]: Mhm,

00:07:32,560 --> 00:07:36,480 [brooke_simonson]: that has to happen through a juice bath switching, like you said your 00:07:36,640 --> 00:07:42,320[brooke_simonson]: mindset, and thinking, how can I start incorporating more nutrient dense 00:07:42,480 --> 00:07:47,120

[brooke_simonson]: whole foods into my day to day life so I can get those same results and I 00:07:47,120 --> 00:07:51,600 [brooke_simonson]: can feel more energized and younger and more confident, But I'm not doing 00:07:51,840 --> 00:07:57,680 [brooke_simonson]: it through some short term cleans. I'm doing it through uh, behavior 00:07:57,840 --> 00:08:01,600

[brooke_simonson]: modifications that are going to be able to stick with me forever.

00:08:04,655 --> 00:08:10,815 [jenn]: right right. So the key is to not look for. I mean it took me twenty thirty years to 00:08:10,895 --> 00:08:13,295 [jenn]: get here and I want to get there in a month. 00:08:13,060 --> 00:08:14,060 [brooke_simonson]: Yes, Yes, 00:08:13,695 --> 00:08:17,935 [jenn]: right in thirty days. We need to just focus more of the process. 00:08:22,075 --> 00:08:23,075 [jenn]: Remember that 00:08:23,855 --> 00:08:25,455

[jenn]: how how long it took to get here 00:08:26,495 --> 00:08:28,655 [jenn]: and and try to develop a more long term 00:08:29,935 --> 00:08:31,215 [jenn]: plan for your body

00:08:31,260 --> 00:08:32,260 [brooke_simonson]: exactly. 00:08:32,075 --> 00:08:33,075

[jenn]: That makes sense. 00:08:32,240 --> 00:08:33,680 [brooke_simonson]: I think. yes. a hundred 00:08:33,555 --> 00:08:34,555 [jenn]: Yeah, 00:08:33,920 --> 00:08:37,680

[brooke_simonson]: percent. you said it very well. I think we're living in this immediate

00:08:38,060 --> 00:08:39,060 [brooke_simonson]: result society. 00:08:40,000 --> 00:08:44,160 [brooke_simonson]: You know, we can get our packages in two days from Amazon and we get a lot 00:08:44,060 --> 00:08:45,060 [brooke_simonson]: of things Just

00:08:45,755 --> 00:08:46,755 [jenn]: two hours sometimes, 00:08:45,760 --> 00:08:50,400

[brooke_simonson]: very two hours. Exactly. We still don't understand how that happens, but

00:08:51,520 --> 00:08:54,64 [brooke_simonson]: it's we do want immediate results and

00:08:55,540 --> 00:08:56,540 [brooke_simonson]: that's fine, right. 00:08:56,115 --> 00:08:57,[jenn]: yes, 00:08:56,480 --> 00:09:00,080 [brooke_simonson]: We're human. We want things to happen quickly for us, but really, 00:09:01,120 --> 00:09:04,960 [brooke_simonson]: if long term habit change is something you're interested in in making this 00:09:05,120 --> 00:09:09,840 [brooke_simonson]: more of a lifestyle rather than being in this yoyo diet pattern, then 00:09:10,240 --> 00:09:16,560 [brooke_simonson]: patience is key, and I like to tell my clients to kind of visualize it as 00:09:16,720 --> 00:09:20,000 [brooke_simonson]: if you're building a house or a wall brick by brick. 00:09:21,040 --> 00:09:25,440 [brooke_simonson]: It happens slowly, but then once you get every brick in place, you have 00:09:25,520 --> 00:09:31,200 [brooke_simonson]: this sturdy foundation and it's not going to happen overnight. But what? 00:09:31,440 --> 00:09:38,160[brooke_simonson]: It's so much more worthwhile to do the slow gradual changes, and to see the 00:09:38,400 --> 00:09:43,840

[brooke_simonson]: long term effects of those versus just the quick vix. And then what happens 00:09:44,000 --> 00:09:48,000 [brooke_simonson]: to a lot of people, especially women you know, who were usually kind of the 00:09:48,080 --> 00:09:51,680

[brooke_simonson]: targets of these diass and these juice cleans, and things, is that

00:09:51,760 --> 00:09:55,760 [brooke_simonson]: you'll lose the weight if that's something you're trying to do. If so, 00:09:56,080 --> 00:09:59,440 [brooke_simonson]: women will come to me and they'll say I lost twenty pounds doing ▁quito, 00:09:59,680 --> 00:10:01,520 [brooke_simonson]: for example, and I'll say Okay, 00:10:01,315 --> 00:10:02,315

00:10:01,760 --> 00:10:05,040 [brooke_simonson]: cool. Tell me more about that and then they'll say Well I lost it all, But 00:10:05,120 --> 00:10:09,920 [brooke_simonson]: then I gave back twenty five or thirty, so sometimes these 00:10:09,955 --> 00:10:10,955

00:10:10,800 --> 00:10:14,720 [brooke_simonson]: these things help us lose weight very quickly in the short term, but then 00:10:14,800 --> 00:10:19,760

[brooke_simonson]: we end up gaing back that weight, and possibly even more when we stopped 00:10:20,240 --> 00:10:24,800 [brooke_simonson]: following the strict rules, which is just problematic, and there's research 00:10:25,120 --> 00:10:28,480

[brooke_simonson]: that suggests. I mean you just kind of throw your body out of whack and

00:10:28,560 --> 00:10:31,600 [brooke_simonson]: make it tougher for yourself to lose the weight when you're constantly 00:10:31,760 --> 00:10:36,560 [brooke_simonson]: doing the yogo up and down diet pattern, so the idea is to hop 00:10:36,115 --> 00:10:37,115

[jenn]: yes, 00:10:36,800 --> 00:10:38,960 [brooke_simonson]: off that roller coaster as soon as possible. 00:10:41,695 --> 00:10:47,295 jenn]: yes, Yes, For sure. Yeah, I. I. I agree, and I've experienced that and I've thought 00:10:47,535 --> 00:10:53,375 [jenn]: about. I thought through that. so I. I appreciate you. you know, confirming that idea 00:10:53,435 --> 00:10:54,435 [jenn]: in my mind. 00:10:54,160 --> 00:10:55,680 [brooke_simonson]: Yeah, you are a spot on. 00:10:55,035 --> 00:10:56,035 [jenn]: The other thing. 00:10:58,415 --> 00:11:04,655 jenn]: The other thing you mentioned was how we tend to cause. we watch someone you know talk 00:11:04,895 --> 00:11:10,335 [jenn]: about their diet, or you know, read a plan and think. Oh, my God, if it, if it does 00:11:10,495 --> 00:11:14,975

[jenn]: that for them, it must do it for me. It must be able to do it for me and then we try

00:11:15,295 --> 00:11:17,935 [jenn]: and we're disappointed because you know

00:11:18,975 --> 00:11:21,135 [jenn]: we are not them. I'm not you, 00:11:21,300 --> 00:11:22,300 [brooke_simonson]: Yeah, 00:11:21,775 --> 00:11:26,975

[jenn]: you know, and my body wasn't made like yours and doesn't respond the same way yours 00:11:27,215 --> 00:11:30,655 [jenn]: does. So Talk about that and how we can

00:11:31,775 --> 00:11:32,815 [jenn]: learn to 00:11:33,935 --> 00:11:34,975

[jenn]: listen to our body, 00:11:36,475 --> 00:11:37,475 [jenn]: listen to our bodies,

00:11:37,680 --> 00:11:43,760 [brooke_simonson]: yeah, uh, I think it can be so enticing, especially if it's a close friend, 00:11:44,080 --> 00:11:48,000 [brooke_simonson]: or you know somebody really tracks, and they let's go back to ▁quito. Maybe 00:11:48,160 --> 00:11:52,560 [brooke_simonson]: they did lose twenty pounds, doingquito, but sometimes you may see their 00:11:52,720 --> 00:11:56,000 [brooke_simonson]: initial excitement in their Facebook post or whatever it is they're doing, 00:11:56,160 --> 00:11:57,680

[brooke_simonson]: and you may not see the aftermath, 00:11:57,475 --> 00:11:58,475

[jenn]: Mhm, 00:11:57,920 --> 00:11:59,680 [brooke_simonson]: So typically people aren't going to pop 00:11:59,315 --> 00:12:00,315 [jenn]: right, 00:11:59,840 --> 00:12:04,800

[brooke_simonson]: back on and post. Oh, actually I gained all the weight back. or actually,

00:12:05,040 --> 00:12:08,720 [brooke_simonson]: this is really tough on me mentally because I feel like I'm restricting so 00:12:08,800 --> 00:12:11,760 [brooke_simonson]: many foods they're not go to. Probably give you the whole story, 00:12:11,875 --> 00:12:12,875

[jenn]: mhm, 00:12:12,480 --> 00:12:15,840 [brooke_simonson]: so I would keep that in mind If somebody seems like they're getting 00:12:16,400 --> 00:12:22,080 [brooke_simonson]: miraculous results. It may be too good to be true, and exactly as you 00:12:22,320 --> 00:12:26,960 [brooke_simonson]: stated, it may not be sustainable for you. So one thing I would always look 00:12:27,200 --> 00:12:28,800 [brooke_simonson]: for in a new

00:12:29,920 --> 00:12:34,000 [brooke_simonson]: eating pattern you're trying, or you know a new lifestyle changes. What 00:12:34,400 --> 00:12:41,040 [brooke_simonson]: level of personalization is there? Uh, in my group coaching program, Even I 00:12:41,280 --> 00:12:45,920 [brooke_simonson]: teach you research back principles that work so that you learn how 00:12:46,160 --> 00:12:49,440 [brooke_simonson]: different foods interact with your body and which foods can help you stay 00:12:49,680 --> 00:12:54,800 [brooke_simonson]: full longer, and be less snappy, for example. But then how you implement 00:12:52,635 --> 00:12:53,635 [jenn]: right, Mhm, 00:12:55,040 --> 00:13:00,480 [brooke_simonson]: that is really up to you. There are so many ways to get to the end result 00:12:58,755 --> 00:12:59,755

[jenn]: yes, 00:13:00,960 --> 00:13:05,920 [brooke_simonson]: and one size. That's all. eating patterns don't work. because everybody 00:13:06,435 --> 00:13:07,435 [jenn]: right,

00:13:06,880 --> 00:13:10,720 [brooke_simonson]: has different likes, just like budget constraints, time constraints 00:13:10,960 --> 00:13:15,840 [brooke_simonson]: cultures. I mean, we're all so unique, so it doesn't make sense that one 00:13:16,080 --> 00:13:19,440

[brooke_simonson]: perfect diet would be the answer, And that's where 00:13:19,075 --> 00:13:20,075 [jenn]: yeah, 00:13:19,600 --> 00:13:24,960 [brooke_simonson]: we really get tripped up, Is we? We are fed that idea that you have to do 00:13:19,600 --> 00:13:24,960

[brooke_simonson]: we really get tripped up, Is we? We are fed that idea that you have to do

00:13:25,040 --> 00:13:29,040 [brooke_simonson]: this. You have to do that, but really what you have to do is what works for 00:13:25,040 --> 00:13:29,040 [brooke_simonson]: this. You have to do that, but really what you have to do is what works for 00:13:29,120 --> 00:13:33,040

[brooke_simonson]: you and it's just a process of figuring that out and it's a lot simpler

00:13:29,120 --> 00:13:33,040 [brooke_simonson]: you and it's just a process of figuring that out and it's a lot simpler 00:13:33,360 --> 00:13:34,800 [brooke_simonson]: than you might think. it may seem 00:13:33,360 --> 00:13:34,800 [brooke_simonson]: than you might think. it may seem 00:13:36,720 --> 00:13:40,880 [brooke_simonson]: way too hard to do. But once you start making little habit, tweaks here and 00:13:40,960 --> 00:13:45,520

[brooke_simonson]: there and then tuning in Of how do I feel is just working. Is it not

00:13:45,680 --> 00:13:50,240 [brooke_simonson]: working? Should I keep doing this? Should I tweak it a bit? Um, it's just a 00:13:49,860 --> 00:13:50,860 [brooke_simonson]: a self

00:13:50,435 --> 00:13:51,435 [jenn]: five, 00:13:50,720 --> 00:13:55,600 [brooke_simonson]: discovery process and the more self aware you are, the more empowered you

00:13:55,920 --> 00:13:58,240 [brooke_simonson]: become And it's it's just a really cool experience, 00:14:00,495 --> 00:14:06,175 [jenn]: yeah, yes, I agree with that. Um, because and it's just like recipes I do with 00:14:06,335 --> 00:14:11,775 [jenn]: recipes. I don't ever follow a recipe exactly as is, because there's something always 00:14:12,015 --> 00:14:14,015

[jenn]: something in there that I can have, 00:14:13,780 --> 00:14:14,780 [brooke_simonson]: right. 00:14:14,255 --> 00:14:20,415 [jenn]: or you know I need in another way, and it' the same way. I think you're saying how we 00:14:21,215 --> 00:14:22,735 [jenn]: we approach eating 00:14:22,960 --> 00:14:24,720 [brooke_simonson]: Yeah, that's such a great analogy.

00:14:24,275 --> 00:14:25,275 [jenn]: right. 00:14:24,880 --> 00:14:27,040

[brooke_simonson]: Actually, Yeah, to think of, you know how you 00:14:26,595 - 00:14:27,595

[jenn]: yeah, 00:14:27,120 --> 00:14:32,000 [brooke_simonson]: kind of add lib recipes. That's why I'm a terrible baker, Because baking, 00:14:32,240 --> 00:14:36,240 [brooke_simonson]: you have to follow it and I never do, and then I end up having the most 00:14:36,195 --> 00:14:37,195 [jenn]: yeah, 00:14:36,400 --> 00:14:38,080 [brooke_simonson]: disgusting cook You ever. so 00:14:41,615 --> 00:14:48,015 [jenn]: yeah, so all right, so we're going to just talk about, Um, less about me 00:14:49,055 --> 00:14:51,615 [jenn]: and more of what might help our audience. 00:14:53,695 --> 00:15:00,015 [jenn]: So can we debunk some of the nutrition? The nutrition and weight loss myths that are 00:14:59,755 --> 00:15:00,755 [jenn]: out there

00:15:01,600 --> 00:15:02,800 [brooke_simonson]: sure, uh, I think.00:15:02,815 --> 00:15:04,095 [jenn]: that we some fall for 00:15:04,640 --> 00:15:11,360

[brooke_simonson]: Yeah, I think one of the biggest myths that perpetuates our culture is that 00:15:12,000 --> 00:15:15,920 [brooke_simonson]: the focus. if you want to lose weight, it should be on weight loss. But 00:15:16,240 --> 00:15:21,440 [brooke_simonson]: really you've got to shift your focus to weight maintenance. And are you00:15:21,520 --> 00:15:22,640

[brooke_simonson]: going to be able to maintain 00:15:22,515 --> 00:15:23,515

[jenn]: H, Hm, 00:15:23,120 --> 00:15:25,760 [brooke_simonson]: whatever you're doing long term, So I like to 00:15:27,040 --> 00:15:31,200 [brooke_simonson]: use what I call the hundred year test. So before you start something new, 00:15:32,000 --> 00:15:35,760

[brooke_simonson]: kind of assess it. What am I going to be doing here? How is this person?

00:15:36,160 --> 00:15:40,560 [brooke_simonson]: this coach or the nutritionist, or if it's some meal plan you're following? 00:15:41,440 --> 00:15:46,320 [brooke_simonson]: Ask yourself. Am I going to be able to do this for one hundred years? And 00:15:46,560 --> 00:15:50,720

[brooke_simonson]: if the answer is no, then you need to understand that any success you get

00:15:50,880 --> 00:15:55,120 [brooke_simonson]: from that isn't going to be long term? it's going to be short lived 00:15:54,835 --> 00:15:55,835 [jenn]: right, 00:15:55,360 --> 00:16:00,560 [brooke_simonson]: success. So you want to find somebody who's helping you create habit 00:16:00,720 --> 00:16:05,200 [brooke_simonson]: changes that work for you. I mean, you're a busy mom. You're a solo mom, 00:16:05,360 --> 00:16:10,480 [brooke_simonson]: right like you're different from everybody else. So the habit changes that

00:16:10,100 --> 00:16:11,100 [brooke_simonson]: work 00:16:10,195 --> 00:16:11,195

[jenn]: Mhm, Mhm, 00:16:10,960 --> 00:16:15,680 [brooke_simonson]: for a man in his early twenties aren't going to be the same. That probably 00:16:16,080 --> 00:16:20,960

[brooke_simonson]: work for a woman in her forties with three children. Um, so I just think

00:16:20,820 --> 00:16:21,820. [brooke_simonson]: you 00:16:21,075 --> 00:16:22,075

[jenn]: right, 00:16:21,600 --> 00:16:25,440 [brooke_simonson]: have to be sure there's some level of personalization. Make sure there’s 00:16:25,600 --> 00:16:29,280

[brooke_simonson]: some type of accountability built into the program Because that's where a

00:16:29,360 --> 00:16:32,400 [brooke_simonson]: lot of people struggle. The majority of people hire me. 00:16:32,355 --> 00:16:33,355 [jenn]: Mhm 00:16:33,120 --> 00:16:36,000

[brooke_simonson]: They say two things. They want to lose weight, so okay, that's why they're

00:16:36,080 --> 00:16:39,040 [brooke_simonson]: coming to me, And secondly, they just say I'd need somebody that hold me 00:16:39,200 --> 00:16:41,520 [brooke_simonson]: accountable. I need that peace and they know 00:16:41,395 --> 00:16:42,395 [jenn]: right,

00:16:41,760 --> 00:16:45,040 [brooke_simonson]: they've tried all the things years past, but

00:16:45,075 --> 00:16:46,075 [jenn]: Mhm, 00:16:45,920 --> 00:16:49,200

[brooke_simonson]: now they're ready to show up from those for themselves and they know that 00:16:49,280 --> 00:16:53,680 [brooke_simonson]: the best way to do that is to have kind of a coacher cheerleader in their 00:16:53,760 --> 00:16:58,800 [brooke_simonson]: corner guiding them and supporting men every step of the way. Um, so yeah, 00:16:58,780 --> 00:16:59,780 [brooke_simonson]: I'd say you know 00:16:59,555 --> 00:17:00,555

[jenn]: yeah, 00:16:59,920 --> 00:17:03,520 [brooke_simonson]: that's one of the big myths out there. Another one that I've kind of 00:17:03,680 --> 00:17:07,840 [brooke_simonson]: touched on is that there is some one size. That's all plan That works for 00:17:08,000 --> 00:17:13,680

[brooke_simonson]: everybody. That's also a myth. Some people do better with more protein and 00:17:14,000 --> 00:17:19,040 [brooke_simonson]: you know more fibre. It's just really about listening to your body and 00:17:19,100 --> 00:17:20,100 [brooke_simonson]: learning

00:17:20,195 --> 00:17:21,195 [jenn]: right, 00:17:20,800 --> 00:17:25,280 [brooke_simonson]: what what's best for you and a lot of things. For example, if you add a ton 00:17:25,520 --> 00:17:29,920 [brooke_simonson]: of fiber into your diet all at once, you may feel very bloated. You may 00:17:30,080 --> 00:17:34,400 [brooke_simonson]: have you know digestion issues, so if some diet is having you 00:17:34,035 --> 00:17:35,035 [jenn]: Mhm,

00:17:34,640 --> 00:17:38,160 [brooke_simonson]: eat all fruits of vegetables and all whole grains, and you've never done 00:17:38,320 --> 00:17:40,640 [brooke_simonson]: that before, you're probably not gonna 00:17:40,195 --> 00:17:41,195 [jenn]: right, 00:17:40,800 --> 00:17:43,360 [brooke_simonson]: feel that good right. So it's just then 00:17:43,075 --> 00:17:44,075 [jenn]: yeah, 00:17:43,600 --> 00:17:47,360 [brooke_simonson]: tuning into your body and thinking Okay, Maybe this is too much. You know 00:17:47,440 --> 00:17:52,480

[brooke_simonson]: how can I kind of back pedle a little bit and go slower. Um, but I think

00:17:52,720 --> 00:17:58,480 [brooke_simonson]: just the self discovery piece is key, and just being open to learning your 00:17:58,640 --> 00:18:02,400 [brooke_simonson]: own body and what what it needs and then getting the evidence based 00:18:02,640 --> 00:18:06,960

[brooke_simonson]: information to guide you towards your goals. So you're not following 00:18:07,075 --> 00:18:08,075 [jenn]: Mhm, 00:18:08,000 --> 00:18:11,280

[brooke_simonson]: something that somebody just made up be cause they decided

00:18:12,480 --> 00:18:16,80 [brooke_simonson]: I don't know. I'll eat Cal every day for thirty days, and I felt great, 00:18:16,435 --> 00:18:17,435 [jenn]: yeah, 00:18:17,040 --> 00:18:19,680 [brooke_simonson]: so you know theseisure are based in evidence. 00:18:22,015 --> 00:18:26,975 [jenn]: right, right, I, I think a lot of these diets are I'm thinking about are were probably 00:18:27,455 --> 00:18:30,335 [jenn]: developed by somebody who had success

00:18:31,455 --> 00:18:35,775 [jenn]: with with it personally, and then they decided to share it as gospel, 00:18:35,700 --> 00:18:36,700 [brooke_simonson]: Yes, 00:18:36,255 --> 00:18:41,295 [jenn]: and I think that's what happened and and the other thing I think from what I'm seeing 00:18:41,455 --> 00:18:47,055 [jenn]: is that most of these diets are developed. By men, you know men with six packs and you 00:18:47,135 --> 00:18:53,055

[jenn]: know that it doesn't work for a woman you know in childb age, or you know a menopause, 00:18:53,220 --> 00:18:54,22 [brooke_simonson]: right, 00:18:53,695 --> 00:18:55 [jenn]: but we we have to learn that. right. 00:18:55,840 --> 00:18:58,480 [brooke_simonson]: yeah, a hundred percent and Yeah, a lot of the research 00:18:58,115 --> 00:18:59,115

[jenn]: yeah, 00:18:58,880 --> 00:19:01,760 [brooke_simonson]: too is done on men. I mean it's it's tough 00:19:01,315 --> 00:19:02,315 [jenn]: yeah, 00:19:02,000 --> 00:19:06,320

[brooke_simonson]: to find sometimes what works best for women. I think we're getting closer

00:19:06,480 --> 00:19:10,960 [brooke_simonson]: to that and but really all you can trust is how something is making you 00:19:11,060 --> 00:19:12,060 [brooke_simonson]: look and feel So 00:19:13,280 --> 00:19:16,880 [brooke_simonson]: you know, Take the research for what it is, but then also see what 00:19:16,435 --> 00:19:17,435 [jenn]: mhm, 00:19:16,860 --> 00:19:17,860 [brooke_simonson]: works for you. 00:19:16,860 --> 00:19:17,860

[brooke_simonson]: works for you. 00:19:19,615 --> 00:19:22,095 [jenn]: right, Yeah, exactly, thank you very much. 00:19:21,700 --> 00:19:22,700 [brooke_simonson]: Yeah, 00:19:23,135 > 00:19:28 [jenn]: Okay. so tell us about the three. A approach for no nonsense00:19:29,535 00:19:32,335 [jenn]: and sustainable weight loss. Like that word, 00:19:32,640 --> 00:19:36,880

[brooke_simonson]: thank you. I. I usually end up in interview. Say sustainable long terms so 00:19:36,960 --> 00:19:42,480 [brooke_simonson]: many times Like how many synonyms can I come up with for for this Um, with 00:19:42,640 --> 00:19:47,360 [brooke_simonson]: the three A approaches. Really What I developed after the years of research 00:19:47,680 --> 00:19:50,240 [brooke_simonson]: and trial and error myself. What I 00:19:50,355 --> 00:19:51,355 [jenn]: Okay, 00:19:50,640 --> 00:19:55,520 [brooke_simonson]: figured out is that healthy, sustainable weight loss boils down to 00:19:56,000 --> 00:20:01,360 [brooke_simonson]: awareness, attitude and accountability. So awareness is figuring out. What 00:20:01,440 --> 00:20:06,080 [brooke_simonson]: are the evidence based practices that actually work when it comes to not 00:20:06,160 --> 00:20:09,040 [brooke_simonson]: just losing weight in the short term, but keeping it off. long term 00:20:09,920 --> 00:20:15,120

[brooke_simonson]: Attitude is critical. Your mindset about the weight loss. You know you said 00:20:15,520 --> 00:20:19,760 [brooke_simonson]: that's probably the most important piece, really, and a lot of these 00:20:20,320 --> 00:20:23,680 [brooke_simonson]: restrictive diets, or you know, when you're given a list of rules to 00:20:23,840 --> 00:20:28,320 [brooke_simonson]: follow, they're not taking into account the mindset you're coming from and

00:20:28,400 --> 00:20:32,880 [brooke_simonson]: the attitude you have of you know If I have one cookie, Did I fall off the 00:20:32,880 --> 00:20:37,760 [brooke_simonson]: wagon? Is, and is it? diet starts Monday, and we have to kind of undo all 00:20:37,620 --> 00:20:38,620

[brooke_simonson]: of these 00:20:39,360 --> 00:20:43,440 [brooke_simonson]: things that we've maybe thought for many years when we've been a part of 00:20:43,600 --> 00:20:49,440

[brooke_simonson]: this diet culture and really adopt a mindset for the. Long term success, 00:20:46,435 --> 00:20:47,435 [jenn]: Mhm, right, 00:20:49,920 --> 00:20:54,720 [brooke_simonson]: we' after, and then the accountability is the third day. Like I said, you 00:20:54,720 --> 00:20:59,360 [brooke_simonson]: know having somebody hold you accountable, whether it's a coach, a partner, 00:20:59,680 --> 00:21:04,160 [brooke_simonson]: a sibling, a friend, That can boost your odds of success by up to ninety

00:21:03,715 --> 00:21:04,715 [jenn]: Mhm, 00:21:04,320 --> 00:21:08,800 [brooke_simonson]: five percent. Research suggests so even you know, just making those 00:21:08,835 --> 00:21:09,835 [jenn]: yeah, okay, 00:21:08,960 --> 00:21:13,920 [brooke_simonson]: initial habit changes until their a way of life. Having accountability can 00:21:14,000 --> 00:21:16,880

[brooke_simonson]: be really critical, So awareness, attitude and

00:21:16,915 --> 00:21:17,915 [jenn]: yeah, 00:21:17,040 --> 00:21:21,040 [brooke_simonson]: accountability. Those are the three as you want to look for before starting 00:21:21,100 --> 00:21:22,100 [brooke_simonson]: any new program. 00:21:24,415 --> 00:21:28,655 [jenn]: all right, I like that awareness attitude and accountability. 00:21:28,720 --> 00:21:30,880 [brooke_simonson]: Yep, exactly Yp. 00:21:29,535 --> 00:21:31,695 [jenn]: Three ass a wait lasts. I love it 00:21:33,295 --> 00:21:38,415 [jenn]: Okay. thank you, thank you for sharing that. And what is Bro grateful for today? 00:21:39,120 --> 00:21:43,680

[brooke_simonson]: Oh man, I think my health always, My health. health is wealth, and 00:21:44,500 --> 00:21:45,500 [brooke_simonson]: even if you 00:21:45,155 --> 00:21:46,155 [jenn]: Mhm, 00:21:45,360 --> 00:21:49,760 [brooke_simonson]: amass all the riches in the world, it means nothing if you don't have Vgr 00:21:49,920 --> 00:21:53,360

[brooke_simonson]: health to enjoy it. so every single day I'm grateful for that. 00:21:53,235 --> 00:21:54,235 [jenn]: that 00:21:56,095 --> 00:22:02,255 [jenn]: yes, thank you for sharing. And how could we um get in touch with you if we want to 00:22:02,355 --> 00:22:03,355

[jenn]: you know. talk to you. 00:22:03,200 --> 00:22:06,480 [brooke_simonson]: Of course. Yeah, I would say the best place to go for more information 00:22:06,880 --> 00:22:10,960

[brooke_simonson]: about my programs and I also have a podcast is The Health Investment Dot com 00:22:11,120 --> 00:22:13,680 [brooke_simonson]: Com. And then if you want to reach out to me 00:22:13,235 --> 00:22:14,235 [jenn]: Okay. 00:22:13,760 --> 00:22:18,080

[brooke_simonson]: on Instigram, and very active on that platform, he'll free to send me a 00:22:18,160 --> 00:22:22,480 [brooke_simonson]: message or just say I heard you, or ask me a follow up question. Find me 00:22:22,640 --> 00:22:24,480 [brooke_simonson]: there at the health investment as well, 00:22:26,975 --> 00:22:30,415 [jenn]: okay, okay, all right, and we'll put that in the show out so people could get in touch 00:22:30,195 --> 00:22:31,195

[jenn]: with 00:22:30,340 --> 00:22:31,340 [brooke_simonson]: great, 00:22:30,815 --> 00:22:37,135 [jenn]: you. Um, I think you broke for coming and talking to me today. This is a very. You 00:22:37,215 --> 00:22:41,855 [jenn]: know it. It's one of those subject that keeps going, you know, like they ever energize 00:22:42,015 --> 00:22:46,415 [jenn]: a bunny. And unfortunately, it's just the way. It's just the way of life as some of us 00:22:46,575 --> 00:22:48,575 [jenn]: women always trying to find a solution 00:22:48,340 --> 00:22:49,340 [brooke_simonson]: definitely, 00:22:49,295 --> 00:22:51,295 [jenn]: to looking and feeling good. Yeah, 00:22:50,800 --> 00:22:52,560 [brooke_simonson]: yeah, yeah, exactly the feeling good. 00:22:52,275 --> 00:22:53,275 [jenn]: yeah, 00:22:53,440 --> 00:22:57,200

[brooke_simonson]: More. Most people come to me for the looking good part, that kind of front 00:22:57,600 --> 00:22:59,920 [brooke_simonson]: center in their brain, But then what really 00:22:59,715 --> 00:23:00,715 [jenn]: Mhm, 00:23:00,160 --> 00:23:04,640 [brooke_simonson]: ends up happening is when you feel good. That's the change that everybody 00:23:04,275 --> 00:23:05,275 [jenn]: yeah, 00:23:05,420 --> 00:23:06,420 [brooke_simonson]: loves the most. 00:23:08,415 --> 00:23:09,615 [jenn]: yeah, yeah, definitely. 00:23:10,815 --> 00:23:11,935 [jenn]: so anything else? 00:23:12,480 --> 00:23:16,080 [brooke_simonson]: I mean, I think we covered a lot. I just would encourage listeners to reach 00:23:15,795 --> 00:23:16,795 [jenn]: Okay? 00:23:16,240 --> 00:23:20,960 [brooke_simonson]: out to me. I love people will pop into my Ingram messages and say sorry to 00:23:20,960 --> 00:23:24,400 [brooke_simonson]: bother you. and I say no. No, it's never bother. That's the fun part of 00:23:24,480 --> 00:23:27,200

[brooke_simonson]: social media for me is meeting the people 00:23:26,915 --> 00:23:27,915 [jenn]: yeah, 00:23:27,520 --> 00:23:28,640 [brooke_simonson]: who are you know, behind 00:23:28,355 --> 00:23:29,355 [jenn]: okay, 00:23:28,960 --> 00:23:32,320 [brooke_simonson]: the follower numbers, So definitely pop over and introduce yourself. 00:23:35,455 --> 00:23:36,815 [jenn]: okay, thank you, I will. 00:23:38,095 --> 00:23:39,935 [jenn]: Oh, thank you, Brook Salmons, 00:23:40,080 --> 00:23:41,120 [brooke_simonson]: Thank you for much for 00:23:41,215 --> 00:23:42,495 [jenn]: for talking to me today, 00:23:41,280 --> 00:23:42,960 [brooke_simonson]: having me thank you.00:23:43 [jenn]: Sure.