[00:00:00] Corinne Foxx: Welcome back to another episode of Am I Doing This Right? I'm Corinne Foxx.

[00:00:08] Natalie McMillan: And I'm Natalie McMillan.

[00:00:09] Corinne Foxx: And we are best friends, confidant, millennials, and the hosts of Am I Doing This Right? A life how to podcast from the perspective of non-experts.

[00:00:20] Natalie McMillan: And each week we cover a new topic and we pop open a new bottle of wine.

[00:00:24] Corinne Foxx: Cheers. Yeah, because this week we are talking how to manage our health. We're going to be talking about the essential doctor's appointments you need to make every year. Okay. Your little animals. Have we done it? Are they on the books? We'll get to it. How your health needs change over time. So what, what do we need to be.

Because it's not always going to stay the same, everybody. Right. And then just some general healthy habits to adopt so that you can maintain your health. You can feel like your best self it's a new year. We're trying to look cute.

All of the above, all of the above. And then at the end, we're going to be playing over under

[00:01:06] Natalie McMillan: overrated,

[00:01:06] Corinne Foxx: underrated. Ooh, I'm very excited, but first not what are we drinking on our health episodes? Well, they just say red wine. We did find bags before that red wine

[00:01:17] Natalie McMillan: red wine is very good. Yeah, all of the like blue zones or whatever, they drink wine every day.

So this is a Sterling from Calistoga, which is a Napa valley. It is a Sangiovese lazy.

[00:01:31] Corinne Foxx: Oh, send you a vest from jail. They say, I love the way that sound.

[00:01:36] Natalie McMillan: I know. Well, we love the, well, we love how it tastes. To be determined to be

[00:01:41] Corinne Foxx: determined drinking for our health. This is good for us. Cheers to our health.

Cheers clink. Hmm, mm Hmm. Now I realized, okay. Have we talked about this on the podcast? Have we talked about the significance of Mikey's in our life?

[00:01:58] Natalie McMillan: We've definitely. I'm sure we've referenced. Mikey's. But not the significance of Mikey's.

[00:02:06] Corinne Foxx: So if you guys don't know, and we've never really brought it up, but I just feel like it does need to be addressed because something's very important in our lives.

It is Mikey's is this, you would think it's to change. But, but it's not, it's not, how do you explain it? You need to explain it. I can't explain the Mickey's thing.

[00:02:23] Natalie McMillan: Just like the overall Mickey

situation,

[00:02:25] Corinne Foxx: just the overall Mikey situation, then our future of my yes.

[00:02:28] Natalie McMillan: Yes. Yes. So Mikey started when Kerryn was having problems with her computer and.

Was it the key that kept

[00:02:36] Corinne Foxx: falling off? No, that the key that I gotta go back.

[00:02:38] Natalie McMillan: Oh, okay. We got to go back. It was a, it was a separate issue and she took it to a place called Mikey's that fixes computers.

[00:02:44] Corinne Foxx: It was called Mike hookup. Mikey's Mikey's hookup. And I was real sketched out about Mikey's hookup. I was like, what the fuck?

The apple stores were closed because it was COVID. And I went there. I had the most amazing experience of my life. At Mikey's Mikey's hookup. The computer came back 10 days early. Oh my God, no data lost cheaper than the apple store. It was incredible. Oh my

[00:03:09] Natalie McMillan: God. Okay. Well, if my computer ever goes down, I'm definitely going to go there first, before I even go to the apple

[00:03:16] Corinne Foxx: store.

So then like, almost like the next week after this Mikey's hookup thing, I find a carwash caught in Mikey's car where my car was spelled exactly the same way. M I K E Y S. Yes. And. I go Mikey's car carwash is the best place on earth. It is. My T's carwash

[00:03:32] Natalie McMillan: is

[00:03:33] Corinne Foxx: unbeatable. Is this the same Mickey? Because the quality's there.

If Mike is involved, the quality's there. Exactly.

[00:03:41] Natalie McMillan: Which is why we decided we were so Corrine and I, as you guys all know, speaking of health, we're gluten free, gluten free. Not really by choice, not by force and shockingly, I think LA really does not have that many. for your restaurants. If

[00:04:02] Corinne Foxx: any, there are ones that have a lot of options, but it's not yet fully.

[00:04:06] Natalie McMillan: Yes. But whenever we travel, we find ones that's a hundred percent. Yes. And they're always like in places that you would never think and Lana, Atlanta, new Orleans. These points, they have full blown, 100, you can order anything on the menu. So basically this brings Corona and I to tears every time we find one of these places, because it's like so freeing.

Yes, it is. So we've decided at some point in our business venture, we're going to make a gluten-free restaurant 100% here in LA and it will be.

[00:04:38] Corinne Foxx: Mike is Mikey's

[00:04:39] Natalie McMillan: be Mikey's restaurant and because the quality will be there.

[00:04:43] Corinne Foxx: Yeah. And we just feel like I would love to be in business partnership with this Mikey's, but if we have to do it on our own, we will, but we can just guarantee that quality is going to be there.

If it's called Mikey's restaurant, even though our

[00:04:56] Natalie McMillan: names are not Mickey, but Hey, it's almost like Mikey is. An angel entity, right. It

[00:05:02] Corinne Foxx: just blessings to achieve like a godlike figure Zack.

[00:05:07] Natalie McMillan: Exactly. And so yeah, we have to stand Mikey's and I just went and got my car washed at Mikey's, which was a mistake because it did rain

[00:05:15] Corinne Foxx: like two days later.

Yeah. I didn't get mine purposely. And then we've been going to lunch and I'm like, not, you can't get my car because it will not let me in her car because we went to that horse show and there is literally. Horse shit, basically immeshed into the carpet and I'm like, oh, can I put people on my car? Like this?

This is insane. This is insane. Oh my God. So I will be at Mikey's car wash this weekend there, and then the guys stay on the edge of your seat for the gluten-free restaurant. We'll let you know when that opens up in about 10 years, chicken

[00:05:47] Natalie McMillan: tenders. Oh, God, you know, I walked out of somewhere the other day and I smelled

[00:05:53] Corinne Foxx: all those like hot chicken places now, too.

I would love a Mikey's hot chicken. There's that hot chicken

[00:05:59] Natalie McMillan: place on Melrose. And I'm just like dying for them to have a option. Yeah. I would love chicken and waffles

[00:06:06] Corinne Foxx: option French toast. Oh, my God. It's going to be all of everything that you could love.

[00:06:12] Natalie McMillan: We

[00:06:12] Corinne Foxx: will have it there. Yeah. Low inflammatory.

[00:06:15] Natalie McMillan: Exactly. Mikey's Mikey's low inflammatory gluten free restaurant.

[00:06:20] Corinne Foxx: So appetizing. Yeah. Well looking up, get into the episode and why we chose the topic of like, how to take care of ourselves, how to manage our health. Yes. Well,

[00:06:30] Natalie McMillan: it's very easy as adults to just kind of let things go. They're not booking the appointments, things slide, and we don't have things like I used to have to get physicals every year for like

[00:06:42] Corinne Foxx: sports in school.

You to get like your little shots, you're not going to get into with that.

[00:06:49] Natalie McMillan: And now as adults, you don't have to do that. So it's very easy to just kind of let things go to the waste and there's, you know, other priorities that you're like, well, I can just put this off,

[00:06:59] Corinne Foxx: like easy to forget that you're, you're supposed to do that because also

[00:07:03] Natalie McMillan: as an adult, I realized time.

Goes by 15,000 times faster. Yeah. So I'm like, holy shit. Another year has gone by. And here we are. And here we

[00:07:13] Corinne Foxx: are, which is, we're going to talk about annually first talking about the year and what you need to be doing every single year. You guys, and I know you don't want to, but you have to. Yes. Okay. Yes, we need, we need our Amies healthy.

Okay. So the first thing, the most important thing you guys is you need to. And you will physical with a primary care physician. This is your chance to mention any complaints or concerns about your health and your doctor will also likely quiz you about your lifestyle behaviors. So like your smoking, you know, any excessive drinking, sexual health diet exercise, the doctor will also check on your vaccination status and update your personal and family medical history as you can be like, oh yeah, like, no, my grandpa ended up having a heart attack this year.

I buy my little

[00:07:56] Natalie McMillan: chart. And here's what you can expect from a physical. So a medical professional, they're going to weigh you, measure, you, take your blood pressure and your pulse sometimes more than once, just to be sure. Yeah. Laboratory work. That's another thing you can expect your doctor, he, or she might want to take blood samples and analyze for a cholesterol blood sugar.

Other tasks, getting blood work. Oh my God. I

[00:08:23] Corinne Foxx: love it. I live for it. Do you watch, I'll turn my head and then I just kind of give her my arm, but I'm totally cool with like, whatever I could, I could buy one or two, but I just like love getting a little, it feels like all those analogies.

[00:08:37] Natalie McMillan: I know. I gray out. I don't know it's out so

[00:08:41] Corinne Foxx: fast.

The only part that gets me is when they changed the tube. Oh yeah. You know what I'm talking about? Put in the new one and it's like, yeah, that part, I believe that

[00:08:52] Natalie McMillan: trigger warning, blood, blood muffin. Lou Mary. Gen Z is listening. Like what the fuck are you talking about? One of the first YouTube videos ever, literally ever.

Okay. Anyways, your physical, they might also go over your medical history questions about lifestyle habits. You know what we were saying? The drinking, the smoking, all of it. Also time to mention any little health

[00:09:16] Corinne Foxx: concerns. It feels weird. This is funny.

[00:09:21] Natalie McMillan: And then they will also do a little heart and lung exam.

So using a stethoscope, your doctor will listen to your heartbeat

[00:09:28] Corinne Foxx: and your breathing. You've all done it. And just in case you forgot. Yeah. But I feel like a lot of people don't do their annual because they don't have a primary care doctor. Right. Which I feel like also a lot of men, for some reason, they'll be like, I'm in the doctor in 15 years.

I'm like, yeah. Exactly. So if you don't know which health insurance plan you have or understand how your health insurance works or how to even get health insurance, you can just pause right here really quick and go listen to episode 29 called what the fuck is a PPO. And you can learn from there how to find a primary.

Esther given your health insurance situation, but very, very briefly, just to give you guys a few tips on how to find a primary care doctor, find a doctor that's in network, ensuring that you select an in-network doctor will help you avoid a surprise. Out of network charge, or having to play in full out of pocket because the doctor you selected doesn't accept your insurance plan, which decks.

And a lot of times when you're making the appointments, they ask you, let me double check for you here. We'll see. You want to find a doctor with expertise that meets your needs. So now that you have. In network doctors, you can be in narrowing it down. And there are several different types of doctors that will be identified as a primary care doctors.

It's typically like family practice, internal medicine, or just general practice, and also to find a primary care doctor, you can ask for referrals. So many people feel comfortable visiting a physician who is recommended by someone they know like a family member or coworker or friend. So you kind of ask around and see like who your friends visit.

Yeah. We kind of share doctors, not only an eye, but you don't go to a primary. Right. I don't,

[00:11:07] Natalie McMillan: I do not, but yes, I'll comment on that in a sec. Okay. Because I want to get into how often you should go. Yeah. So if you're healthy and you're in your twenties and thirties, which probably most of us listening are.

Yeah. You can come in like every two years or so. Okay. Beyond that, you should make it an annual habit.

[00:11:27] Corinne Foxx: So go like every year I feel like right now I'm at a year and a half. Yeah.

[00:11:32] Natalie McMillan: Yeah. But if you have like a chronic disease or you got diabetes, COPD, something like that, definitely see them more frequently, no matter how old you are.

So that's why I don't have a primary care physician because I, you are resident diabetic. I have to go every three months to my endocrinologist and do all the blood work. Oh yeah. Every single time full blood panel. And. So it's all the stuff that they would do, plus my diabetes stuff. Yeah. I'm going like four or five times a year.

So yeah, it's a little different for me,

[00:12:06] Corinne Foxx: a little bit different, but

[00:12:07] Natalie McMillan: if you're healthy gal and you're like 26,

[00:12:10] Corinne Foxx: maybe you ever have every other year, Hey, why not? Another ANU will appointment. You gotta make, if you were born. As a female with a, with a uterus, the uterus. That's what it is. I just wanna make sure I'm saying it correctly one of the years.

Yes. That's not born as a woman. You can be born as a woman and not be born. Women should begin seeing a gynecologist at the age of 21, regardless of sexual activity, your physician will perform, you know, like a pap smear at the pelvic exam, the breast exam during your annual visit and these things. R a preventative measure that we'll check presentive infection, growths abnormalities in cancer screenings.

A yearly mammogram is also recommended for women starting at age 45 and women that have a high risk of, you know, family history of breast cancer. I haven't yet started the mammogram yet. Do you have breast cancer in your family? No, but my mom just talks about how much he hates it.

[00:13:07] Natalie McMillan: Everybody talks about how much, and then I think.

Picture it I'm like, oh,

[00:13:12] Corinne Foxx: hell no, small boobs. And like, It'll be fine. Oh

[00:13:17] Natalie McMillan: God, me and my boy I'm like Jesus Christ, please. Don't uh, so tell me about lubes, the breast exam. They're going to check for lumps, but also you should do that like once a month, you know, the self exam, you gotta just sorta check around, see what kind of doing.

I know both like sorta, just like, Hmm. It feels fine. You'll also do a pap smear at your annual, with your gyno to screen for cervical cancer. But some gynecologists are suggesting now that if you're healthy and you don't have a history of reproductive cancers, you could do a pap smear every two years since it only screens for cervical cancer and not for any STDs.

[00:14:00] Corinne Foxx: So you don't have to do the cloth oh card. You need the cloth to do the STDs a little. You still have to do the cloth

[00:14:07] Natalie McMillan: or that

[00:14:07] Corinne Foxx: little, the se. Th the crime, I guess it's more of crank. It's more of a, it's more of a, yeah, a crank kind of like

[00:14:14] Natalie McMillan: a, it's more of a curling iron from Hale. What it looks like your doctor might also recommend your annual mammogram as part of your annual exam.

If you're getting to that point and they will also likely do, um, annual testing for chlamydia and gonorrhea for sexually active adolescents and young women up to age 25, and

[00:14:36] Corinne Foxx: then. You know, it's like, oh, up to age, 25, a little bit more like risque maybe.

[00:14:43] Natalie McMillan: Yeah. I'm just trying to think. Why, why is it because beyond 25 or they're not testing?

I feel

[00:14:48] Corinne Foxx: that they just, they ask me now, cause I'm over 25. Like, do I have any new partners? And I'm like, no, same, same one. Not in a bad way.

[00:15:03] Natalie McMillan: so they'll do that. And then they're also going to do routine HIV testing for all sexually active women beginning at age 19 until 64,

[00:15:12] Corinne Foxx: 64 64, because you know, old people get. Yeah. Yeah, they do. They definitely can get HIV.

[00:15:19] Natalie McMillan: Yeah. The nursing homes are like rampant with STDs. Yeah. Because they have no risk getting pregnant and they're like, we're going to die soon.

Anyways, we're just going to balls to the wall. Literally,

[00:15:29] Corinne Foxx: literally balls there. Yeah. Anyway, they could be even more graphic with that. The next annual appointment you need to have. And I'm looking at you, Natalie is your dental appointment. The American dental association says a yearly cleaning is recommended for overall dental health.

And if you're prone to things like cavities, weak enamel or Gingervitis, every six months may be a better option for you, which I think people go twice a year. I go twice a year and they also recommend a checkup. Even if you're not experiencing any symptoms, as you can still have a dental problem, only a dentist can diagnose.

And just, you guys are aware dental insurance is actually separate from your primary health insurance.

[00:16:08] Natalie McMillan: Yeah. Don't get, don't get bamboozled and go in there. But

[00:16:11] Corinne Foxx: also my mom told me she never had done it her whole life. She's like, and I always went twice a year. It's like 150 bucks. Clean teeth.

[00:16:17] Natalie McMillan: Cleanings are not that

[00:16:18] Corinne Foxx: expensive.

If you have to do work, that's where it gets.

[00:16:21] Natalie McMillan: Right. If they're like, okay, we've cleaned it. And you also have

[00:16:23] Corinne Foxx: 16. Yeah. And then you have to come back and come back to the show for half of this year within the dentist, really? He had a root canal, it got infected. How did I miss this? Oh, it's been this sock and I feel bad cause Joe, I like, I didn't have a lot of compassion for it because I just didn't understand what was happening every other week.

This man was at the dentist and I was just like, Joe, like what is going on? This is why I have trauma about the dentist. He probably went 20 times this year. I'm

[00:16:50] Natalie McMillan: not kidding. He does he have dental insurance? I sure hope so. Yeah. I think because Jesus

[00:16:57] Corinne Foxx: curve, it was insane. I also

[00:16:59] Natalie McMillan: just would like to say while I have not been to the dentist in a while, I do take very good care of my teeth.

I just am extremely traumatized by dentists. So Natalie,

[00:17:11] Corinne Foxx: I'm

[00:17:11] Natalie McMillan: going to go, I'm going to go in 2022. You can all hold me accountable. Okay. We're going to check it out. My six months, everybody toes in my, in my shoes right now, or like curl completely curled, even thinking about it. We're going to do it. We're gonna do it.

I just started crying. I really, I could talk about it forever. It's my worst fear, but I'm not afraid of eye exams, which is another thing you got to do annually. So the American, how do I say this? Optum, Optum optometric. That's a metric optometric associates, the people that do eyes, they say periodic, I envision examinations are an important part of preventative care and patients should have an exam at least every two years until the age of 60 that's.

If you have 2020 vision, if you wear contacts or anything, you got to go your yearly every year, early diagnosis and treatment can also help prevent vision. So you're going to want to do that. And during your visit, they're going to ask about any eye or vision problems, medication review, and then they'll do your little exam and actually a Christianized optometrists, shout out to Donna Cooper, lover lover.

She's also stone-cold

[00:18:23] Corinne Foxx: Fox. She's amazing. She's.

[00:18:25] Natalie McMillan: She is the best, but she has, she actually takes pictures of the back of our

[00:18:29] Corinne Foxx: eyes. I know I had never done that. I just wonder it for the first time it was 2021. And I was like, oh my God, I've never seen the back of my eye before.

[00:18:36] Natalie McMillan: But so when you go for your next year for your yearly, then she compared to the, I actually

[00:18:41] Corinne Foxx: have to go back like in the next few weeks because my contact we're doing contact fit.

Oh. I switched to dailies. Oh, okay. I've been on the two weeks and she doesn't think she thinks I'm gonna like dailies butter. Oh, I'll

[00:18:52] Natalie McMillan: be curious to know. Yeah. And also. Like dental eye care is typically not included in your medical plan, but you can purchase it separately, obviously. And usually the most common eye care coverage in the United States is called VSP.

So almost everybody does. And they always asked you a VSP. So that's what that is, guys.

[00:19:16] Corinne Foxx: Okay. And then the last of the annual appointments, you guys get your little list out. Are you doing all of this is your dermatologist appointment. So you should visit your dermatologist at least once a year for. Skim for a Kim Kardashians Kim's examination, a skin examination, skin screenings are one of the most important reasons that you see your dermatologist on a yearly basis.

A person's skin can change a great deal in 12 months. It is essential to regularly examine the skin to ensure that any concerns or issues are identified. Skin screenings are conducted to identify any area of concern on the skin, especially those that are potentially cancerous. Pre cancerous. And as somebody who has a lot of moles on their body and my face, I've always been super proactive about going and just making sure they're looking at the moles of my body and they're measuring them and the color and everything.

And I always offer new ones because I got moles over

[00:20:15] Natalie McMillan: every time I shower, I look at my back in the mirror, like before I hop in and just do a little quick overview, my back looks like.

[00:20:25] Corinne Foxx: Like

[00:20:27] Natalie McMillan: a lot of freckles and my skin, I feel like when I'm like 26 to 27, my skin completely changed. And then we did go to the dirt.

I did go to the dermatologist and Kurt hooked me up with her. So we do also share that one. Yes, we do. So shout out to Dr. Yoon. She is also a stone

[00:20:43] Corinne Foxx: cold Fox. And then annually again, like your appointments and the type of doctor's visits that you have to do are going to change over time, especially with your age.

So in your forties, women start getting the mammograms, like we said, also in your forties and annual rectal exam or PSA blood test from your primary care doctor, um, you do that to screen for prostate cancer. So

[00:21:07] Natalie McMillan: that's for them. That's for the males. There

[00:21:09] Corinne Foxx: are any. And then in your fifties, this is an important screening that can detect early signs of colorectal, colorectal cancer.

And in your fifties, it's data colonoscopy to remove polyps and tumors. And then if your colonoscopy shows no signs of cancer, you can usually wait 10 years before getting another one. But they're actually recommending to get colonoscopies a little bit earlier. Now I was

[00:21:31] Natalie McMillan: gonna say 10 years seems like a long

[00:21:32] Corinne Foxx: time.

Yeah. I knew that. And then also in your fifties, you can. Our guests are recommended to get a lung CT scan every year for smokers or former smokers who quit in the last 15 years or other high risk individuals from ages 55 to 80. So let's just say this right now. Can we guys stop? Can we stop vaping? Okay.

Vaping, vaping situation, especially in

[00:21:56] Natalie McMillan: restaurants, all look over and there's like a cloud coming. I'm like, what are we doing, guys? What are we doing? You're gonna have

[00:22:01] Corinne Foxx: to start doing this in your

[00:22:02] Natalie McMillan: fifties. Yeah. So as you get older and you have more health issues, as we all likely will, it's just part of aging, some other doctors that you might need to see, and you've probably heard of, but we're going to break them down.

Cardiologists, heart health for health endocrinologist. Those are hormones and fertility, thyroid diabetes. Gastroenterologists. That's the digestive. So

[00:22:27] Corinne Foxx: I got one love mine. Oh, okay. Uh, I have had a rectal exam.

[00:22:33] Natalie McMillan: I was gonna be honest. I love the transparency. I have. Oh, yeah. Oh, okay. But you love him still. So that's a good sign, Dr.

Leo trays on love him. All right. We'll leave that out to him. So yeah, ideally Safa, I pancreas stomach liver, small intestine, all that. That's a Gastrointerologist nephrologist. Kidneys. Urologists are for urinary tract for males and females and also male reproductive health specific that

also

[00:23:03] Corinne Foxx: been to a urologist.

[00:23:05] Natalie McMillan: Oh, okay. She's got all of the raps. You guys neurologists, or that's like your nerves, your spine, your brain. You don't have one of those things like, well, that's for things like Alzheimer's stroke, you've got migraines that might be applicable to you. But again, these are things as you get older and oncologists, they're cancer doctors, they treat cancer and its symptoms and then pull money.

I don't even know if I can use. Pulmonologists whole monologist, pulmonologist, pulmonologist. They focus on the lungs and the heart, and they primarily focus on breathing. Whereas cardiologist is overall heart health.

[00:23:43] Corinne Foxx: Okay. Okay. We got it. So that's your annual rundown? It seems like a lot, but maybe it is, but it's for the greater good of your body and we gotta be doing it and Natalie's going to make her dental appointment as we speak after right after this epi.

[00:23:58] Natalie McMillan: And you're the one that is going to baby me as I cry in their chair.

[00:24:04] Corinne Foxx: Okay. So. Daily, like, what do you need to be doing to make sure that your body is in tip top shape? Number one is to form a healthy relationship with substances, excessive booze consumption over time can lead to liver disease up your risk for several cancers and heart problems and tank your immune system per the N I H.

So if you are inclined to drink, do it moderately. And I mean, Drink on our podcasts, but extremely moderately. Yes. So that's no more than one drink a day for women and two for men. That's what moderately is.

[00:24:41] Natalie McMillan: Okay. Okay. Another thing you gotta do is you got to steer clear of the opioids and tobacco. Yeah.

[00:24:49] Corinne Foxx: Opioid pandemic is not pandemic epidemic. Jeez.

[00:24:53] Natalie McMillan: It's crazy. Actually, since 1999, the number of Americans who have died. Opioid related overdoses involving both, both addictive prescription painkillers and heroin has quadrupled. Wow. Quadrupled, the risks of tobacco are also very well known, but this still bears repeating smoking can cause cancer almost anywhere in the body.

It can mess with fertility among. Ill effects.

[00:25:20] Corinne Foxx: Yes. But

[00:25:22] Natalie McMillan: back to the opioid thing, a lot of people, they get prescriptions for painkillers, like oxycodone after surgeries or injuries. So if that happens, really make sure that you're aware of the potential for addiction, because a lot of people fall into addiction that way.

And they are like completely fine beforehand. And then they're like, oh my.

[00:25:42] Corinne Foxx: Yeah, so it definitely creeps up on you for sure. Another way that you can take care of your health is to actually take care of your mental health as well. Mental health is part of your overall health and wellbeing, and it deserves respect whether it's.

Whatever is bothering you. There is treatment if you need it and it begins with you respecting it so that you can seek help and that you're not ashamed. We also have episodes on how to manage anxiety and combat depression. If you want to go back and listen to them. And really therapy is an imperative part of all of our health routine.

At least our health routine is for sure if my mental health is not taken care of, I really can't take care of my physical health. Oh, a high. Exercise. I can't sleep. I can't eat well. I can't do any of that if I'm not in the best mindset possible.

[00:26:34] Natalie McMillan: Yes. And actually just because with my diabetes, if my blood sugar is spiking or dropping or whatever, if I get really stressed out or something and I have not been on my therapy gang, my blood sugar can spike.

That's insane. I know. So it really does have physiological effects. So, you know, we love mental health. Get an appointment with other fists. Here's one that is probably newer, which is limit screen time. So twenty-something spent hours a day looking at digital devices and it's messing with their sleep. And I major way.

So the blue light emitted by screens tricks the brain into staying alert by suppressing melatonin, which is the hormone that regulates our sleep cycle too much screen time, especially at night. Completely zaps, sleep quality. Yeah. It also influences your home. Which I think is so interesting. Yeah. A lot of studies are showing that people who are sleep deprived tend to have higher levels of hunger hormones, and they're less able to use their logical brain to resist food cues that are in their face all the time.

So this plays a big role in weight.

[00:27:44] Corinne Foxx: You know what I keep saying that, like, I believe that phones, we're going to look back on phone usage at this time, the same way we look back at tobacco usage and we're like, oh, we, we, they thought it was healthy for them, but I can't even get till I like all the EMS from the phones too, which I know are making us sick for sure.

But then just also all this stuff they're going to be like, I can't believe you guys spent like hours a day doing that and thought it was good for you. I was like, people used to think tobacco was like, oh,

[00:28:10] Natalie McMillan: it was like recommended while you were. Yeah, like recommended,

[00:28:14] Corinne Foxx: I think they're the same thing. And I think we're going to look back and think we were absolute fucking idiot.

I just really

[00:28:19] Natalie McMillan: saw I'm like, I wonder if my grandkids, I honestly thought like, will we have like social media and smartphones? Or will it be like, this has destroyed an entire civilization? You know what I mean? Yeah.

[00:28:30] Corinne Foxx: Yeah. Okay. Off what you just said though, sleep is so important to our physical health sleep deprivation has a negative impact on our overall wellbeing, effecting your concentration and cognitive performance, memory and other important functions.

It leaves your body vulnerable. Faction and influences the hormonal balance in a negative manner. So set a bedtime and stick to it and set a wake time and stick to it. Your body will thank you for that. Yeah. And I learned that the hard way you hit

[00:29:03] Natalie McMillan: 20, 21 was a tough time for grin and sleep. Yes. Alright.

We also got to eat for our. So heart disease is still the top cause of death in the United States and has been for a while. But luckily there is a very cheap way to reduce your risk of heart disease and other heart health problems. According to dietician, Andy . Eat better. Oh, that's his, he says, go ahead and eat better.

Why don't you do that? So you can start by eating more leafy greens and fiber, especially in the form of beans or legumes and making sure you're eating omega-3 fatty acids. So those are in seafood, sea vegetables, flaxseed walnuts, and chia seeds. And they're known to protect heart health in several ways, according to the American heart association.

[00:29:49] Corinne Foxx: And we love the American heart association here. We love them. And another thing you can do, which. Obvious, but maybe not so obvious is to exercise more and not harder. Everyone knows exercise can help keep your heart healthy and your weight down. But fewer people know that exercise doesn't have to be intense to be beneficial.

Past studies have supported this notion, finding that a daily walk can reduce the risk of stroke in both men and women reduce the days, spent in hospital each year and can even lower your risk of death. 39%. She, when compared to no leisure time physical activity. So if you haven't discovered yet, you know, what type of physical activity you really enjoy, you could just start with a walk, but you can also experiment.

And maybe you can like knock it out with a couple of spurts of like hit, which is pretty intense, but you can also do like a yoga class. You can do hiking, you can do rowing, you can do really whatever your little heart desires. And even if it's just a walk around the. I just know that he is doing something yes.

[00:30:53] Natalie McMillan: To give a walk it's it's shining star. My grandma was a avid Walker. She walked every single day of her life. And before she died, the nurse was like, I have never had a patient with stronger legs than this. And she hadn't, you know, she was like on bed, rest and hospice, but she was like with even without walking for like a month or two months, Crazy muscular legs knocking.

So, Hey, there's something to be said. All right, sexy time, have safe sex every time. It's not always about pregnancy protection. You guys, it's also about protecting yourself from sexually transmitted infections. As much as you can, obviously, it's not going to protect you from all STI since infections like herpes and human papilloma virus can be transmitted via.

Skin to skin contact. It was better than nothing.

[00:31:49] Corinne Foxx: Yes. I feel like we're adults and we know what we're supposed to be doing. There's no, excuse. There's really, there really is actually. No, there's actually no excuse. And then our last thing, which we've, I think we've said many times, but maybe we haven't on the podcast.

We haven't, it's just a belief. It's a belief that we swear by is to wear sunscreen every time we go outside. Actually, even if you're spinning inside. The single best dermatological action you can take in your twenties is literally to just wear sunscreen and exposure to ultraviolet radiation from the sun and tanning beds, which I do not think people are going to anymore, but maybe they are, maybe they are.

And maybe this is your sign. You need to stop going. They cause damage that can lead to skin cancer according to the national cancer Institute. So if you're concerned, also, if you're concerned about signs of aging, like wrinkles, know that UV damage can also call. Prematurely. Oh

[00:32:42] Natalie McMillan: my God. I just had, I remember my dream last night, what was it?

I had a dream that there was a woman and she was talking to somebody in front of me and she said, oh, I'm like 32. And she looked like 60 something. And it was, you could tell it because she was in the sun

[00:32:59] Corinne Foxx: so much, you know, I'm going to put my grandma on blast here. My grandma, I love her to death, but she never wore sunscreen her whole life.

And she, I think really regrets it because she didn't really get this campaign that like now we know, right. She didn't know. And she's like, oh my gosh, I never wear sunscreen. Oh my

[00:33:16] Natalie McMillan: God. I mean, if not for the, for the cancer. To look young forever. Yes. It's a win-win it's a win-win

[00:33:24] Corinne Foxx: exactly. Well, those are our tips for your annual health habits and your daily health habits.

And we hope that you guys have already started booking your annual doctor's appointments and have picked maybe a little healthy habit or two to corporate into your daily life. And again, that is not as going to the dentist this year. I will. Maybe going home if I need to, if anybody

[00:33:46] Natalie McMillan: lives in Los Angeles that is listening to this and you have a great

[00:33:49] Corinne Foxx: dentist.

Well, he caught on me. It's a woman. Will she coddle me? I don't know. I've only been to her once and I love her, but I don't, I don't know if

[00:33:58] Natalie McMillan: I can request that. Okay. I'm nervous thinking about it. Maybe I will end up going. No, no, you are to this particular one.

[00:34:05] Corinne Foxx: Did anyone? All right. So should we go back on the one we've been drinking this episode and intro our Hotsy of a week?

Yeah.

[00:34:15] Natalie McMillan: So our Hottie this week is Mr. Adam Levine.

[00:34:19] Corinne Foxx: Yeah,

[00:34:20] Natalie McMillan: because he is mostly vegan. And he is dubbed the rockstar Yogi, because he has not done a workout in like 10 years or something like that. Oh, like a, like a weightlifting

[00:34:30] Corinne Foxx: workout. We just use test just says yoga, only yoga,

[00:34:34] Natalie McMillan: exclusively. He walks to, oh, he probably walks as a little tush off and we are drinking Sterling Sangio

[00:34:43] Corinne Foxx: Basie.

One, two Adam Levine. When were you feeling for this one?

[00:34:49] Natalie McMillan: Um,

[00:34:50] Corinne Foxx: I don't like it. I don't like it that much. I really don't like it. I'd give it a three. I don't want to give it a, you can give me whatever you want. I'm going to give it a one to two. It's a two, two out of Adam, Adam Levine.

Okay. So this is the part of the episode. We play a little wrap-up game and today we're playing overrated, underrated. We're going to be giving our opinions on what's over reading. What's under reading. Natalie, would you like to go first? Right. All right.

[00:35:24] Natalie McMillan: I'm going to say overrated. And this is coming from me.

It's a lot because I hate grocery stores. I get so stressed, overwhelmed. I can't do it, but I think self-checkout is overrated

[00:35:40] Corinne Foxx: because I feel

[00:35:42] Natalie McMillan: like 90% of the. Something's wrong with it. And that person has to come over it. Doesn't register that you put a pack of gum in the bag and it's like, meet me, do it again.

I'm like, oh my God. Yeah. It draws more attention to me, which is I hate it. I hate it. So that is my overrated. Okay. And then my underrated, I don't know. You might say it's not underrated, but you know what people always talk about, like their favorite TV show. Classic. Right. It's like friends, Seinfeld Grey's anatomy, things like that.

New girl is so

[00:36:18] Corinne Foxx: funny. New girls, like one of the best shows that came out in like the last, in like 2010. Yeah. No, I don't think it gets enough credit. I think you should get more hilarious. I love new girl. I love new girl

[00:36:31] Natalie McMillan: and I feel like a lot of people really never watched it.

[00:36:34] Corinne Foxx: Yeah. Joe loves new girl. I believe, I believe he said that he did.

Yes. Oh, here's where so fun. Oh, you always say that. No, no, no, no, no, no, no. You're not going to agree with my operate it, I think. And I had it this morning for breakfast. I think oatmeal's overrated. People love oatmeal. They eat. It's the only thing they have for breakfast. Every single billionaire eats. It's not good, I guess.

Yeah. I can see why it's not good. Very

[00:37:03] Natalie McMillan: bland. It's very bland. Why would you eat that? Because I can't eat eggs. Oh yeah. I'm gonna check

[00:37:08] Corinne Foxx: that. It's a, in general. Yeah. It's a universal you, right? Um, so I think we're all on grocery shelves. Cause I don't think help meals that good. I think what's underrated, which she went into agree with is cereal.

I think cereal is a thousand times better than that. God, I love cereal. Well, rock my

[00:37:26] Natalie McMillan: world is my kryptonite. I was just thinking about this last night, because all I wanted before I went to bed was a bowl of cereal. And I D I can not buy cereal because I will eat the entire box. I have absolutely no problem with like, control with like eating or drinking anything, unless it's cereal.

You just hate myself sick. What's your favorite? Oh my God. Fruity pebbles.

[00:37:53] Corinne Foxx: Fruity pebbles is really, mine was frosted flakes that I like love there. So

[00:37:58] Natalie McMillan: ed, and then they turn

[00:38:00] Corinne Foxx: the milk all super sweet. It's just like literally sugar

[00:38:03] Natalie McMillan: in your mouth. I know. So actually I was at sprouts the other day and they have like an organic version of frosted flakes.

Yeah. So, you know, I got the box and I ate the whole box in like 72 hours. I can't control myself.

[00:38:16] Corinne Foxx: I get the healthy cereal now, which is, um, it's really good. It's like a little cascade farms or whatever cinnamon owes that are free. And I, that those are really good, but they're not like so good that it can't stop.

Right, right, right. You can have a bowl. Right. I don't know if I

[00:38:31] Natalie McMillan: could though.

[00:38:33] Corinne Foxx: So you agree? I

[00:38:34] Natalie McMillan: do agree. A hundred percent. Okay.

[00:38:36] Corinne Foxx: Well great. Lastly, guys, we want to make sure we remember to remind you guys to sign up for our newsletter where we will, what are we going to put on? Uh, what picture are we going to put it?

[00:38:45] Natalie McMillan: This? Ooh. Maybe a picture of cereal of

[00:38:49] Corinne Foxx: cereal. If you guys want that in your inbox, go to, am I doing this right? pod.com sign up for a newsletter. So you never miss an episode and don't forget to rate, interview our podcast that you guys love this episode. Let us know. We love to hear it and

[00:39:03] Natalie McMillan: we'll

[00:39:05] Corinne Foxx: be back next week with another episode.

Love you guys. .