Ep: 7- Simplifying Fueling Your Body with Livi Ron, PHD Candidate

Episode 7: Simplifying Fueling YOUR body!

Today we are talking with the AMAZING Livi Ron! Livi Ron is a certified nutritionist with a master's in Nutrition and dietetics, a master's degree in meat and food science and a PHD candidate. 

After tracking food for the last five years and jumping from one nutrition program to the next looking for the right fit, I decided to develop Revival Wellness & Nutrition. I wanted to develop a program that focused on both the physical and mental aspects of each person, not just the ability for someone to get a six-pack. With my education in dietetics, food science and muscle biology, it brought my deep passion of nutrition and sports performance. 

Three years ago I was able to drop 40 pounds in a relatively short time when my goals were purely about being as small as I possibly could be. I was hungry every day, I developed a disordered and unhealthy view of food, and I avoided any and all social situations. Fast forward two years, and now I’m finally at a healthy weight, performing better in the gym, and developed a much more sustainable and happy view of food that doesn’t keep me from living my life and loving myself. 

Ultimately, I believe nutrition is a much larger picture than a before and after photo, but more about how the person feels internally. My body has gone through several stages from being overweight to underweight and to finally at a healthy weight for performance and mental health. 

My goal is to help people lose weight and keep it off forever without diets or restrictions. 

Here is where to find Livi on the interwebs.
www.revivalwn.com

If they want some awesome info on beef sustainability - https://mailchi.mp/25a5b61920a4/meatscience

If they want my 30-day habit guide - 

https://mailchi.mp/2abbce6746b6/habit-guide

We are so excited you are here! We would LOVE to connect with you in other places too! You can ALWAYS message me!! PLUS….

You can join our Facebook community <a href=”http://bit.ly/SimplifiedSuccessCommunity”>Simplified Success Community!</a>

Follow the podcast on <a href=”https://www.instagram.com/thesimplifiedsuccesspodcast/”>Instagram!</a> and our host Lindsay Reynolds on <a href=”https://www.instagram.com/simplifiedsuccess/”>Instagram!</a>

You can always join the INSIDER email list also <a href=”http://bit.ly/SSCEmailList”>here!</a> 

Transcript

spk_0:   0:00
Welcome to the simplified Success podcast, where we take the complicated, overwhelming and unorganized parts of your business and life and break them down to simple steps so you could integrate them to reach your goals. This is a place where we believe anything is possible with the right mindset, tools and strategies. I'm your host, Lindsay Reynolds. Each week I'm gonna bring you practical tips and tricks to build your skills, mindset and strategy from industry leaders who frankly, are just crushing it and making things happen. If you're ready to make the shift from good to great, but keep it simple and you're in the right place. Hello. Hello, everybody. Welcome back to the podcast. Today we have an interview with Livy. Ron. She is a certified nutritionist working on her PhD, Um, in meat science. She has so much knowledge. You guys, this conversation was just scratching the surface. I had such a blast talking to her, but what we really focused on this chat is talking about how you navigate through fueling your body. Okay? And it was a lot of different opinions and thoughts about how to do this. But Livy has a highly successful nutrition company where she works Oneto one as long as well, as with her other coaches, 1 to 1 with clients to help them through navigating, fueling themselves and living a life where they no longer feel like they're on a diet. So this talk is going to give you so much amazing information. Um and honestly, it might actually pose you to start looking at something a little differently. We also slightly touched on some of the things around how the world looks at food. Um, which I know sounds very ambiguous, but it was such a great talk, and I can't wait for you guys to check it out. Eso without further dio. Here's today's podcast. Okay, everybody. Hello. Welcome to the podcast for today. I am so, so excited to have living here with us. I'm your host, Lindsay, but Livy is freaking amazing. I've known her for the better part of, like over the last six or seven. Gotta be more like eight years. I nearly 10. Yeah, which is crazy that we're to the point in life where we have no people for a decade. But I will let let me introduce yourself. She is like, so incredibly intelligent. She has so much background, so much knowledge. And she's a freakin rock star in so many places we have are coming here to talk about one particular thing. But I imagine she may make another debut multiple times because she is an expert in so many things. But I will let her in a dish herself. Hi,

spk_1:   2:31
everyone. I am living Ron registered dietitian and nutritionist in Nutrition Coach. Um, I have ambassadors interest in dietetics as well is a PhD candidate attrition and dietetics. So, um, kind of a little bit of everything nutrition. And before I really got institutions space, I was Ah, um a wet Lindsey and I went Teoh undergrad together at West Texas eight and or I studied, um, meat, animal science, and then also worked in the masters degree and meat science. So I kind of a background, uh, both food manufacturing. How we make food as well as the nutritional aspect on kind of how we digest absorb and kind of utilize food is fuel.

spk_0:   3:14
Yeah, so basically, she knows everything in lots of really long words that the rest of us probably put it real simple. So Okay, so looking back it, like your whole life, How How did this happen? Like, how did this he had a dream and get involved in care toe. Wanna learn about animal meat science? Like why we'll have a cover.

spk_1:   3:32
So, um, I lived in Chicago, and I went to West Texas A and M because I have been riding horses since I was four years old and running horse my whole life, and I really wanted to be unequal in bed. I thought that was like my calling in life. So, um, I really want to go to w t cause they had a phenomenal equestrian team and that I know that I was a part of that. I know Lindsay because he rode together, um, and so I got a scholarship to go. I am. You know, I made their varsity team unusually excited, and I moved from Chicago to West Texas, and I decided that I would be pre that major. And so I started taking some classes in terms of food, science, meat, science, animal science, and I became so passionate about kind of food manufacturing. And where food comes from, that is, I had to completely change what I was doing with my life. Um, side, not to what about school. And I decided to go to grad school and study meat science. And so I was just really, really passionate about meat and, you know, the manufacturing of me and processing of meat and really the background on how food is made. Um, after that, I got really interested in how our body digesting absorbs meat. And so I kind of did like a dual program that really focused in both meet animal sciences. Well of nutrition and dietetics. And I just kept buildings. I wanted to be a forever student, and it just kept studying. And here I

spk_0:   5:00
am. And when you say here I am, whereas I am, what do you do now?

spk_1:   5:04
Oh, I currently live in Chicago, Illinois. I live downtown, which is amazing. I'm so glad I made the move to live here. I Then, um I work full time in me ingredients sales. So where I work in technical sales. So whenever leaves like our large customers have problems with like either formulations or they're having product problems, I go and travel different manufacturing facilities and help them time troubleshoot their problems based on either equipment or different ingredients in my company that I work for cells. And then part time I own an amazing company called Revival Wellness Nutrition, where I hope people kind of take all the crap that's, you know, in the media about diets, trends, weight loss and make it simple, easy to digest and weak make weight loss and health an attainable reality for a lot of people who have been struggling with, you know, gaining and losing that 10 £15 over and over again and kind of putting an end to the diet cycle.

spk_0:   6:04
And that's actually part of how living I reconnected was in her her business that she runs herself having to do with that cause I you know, I it was actually getting ready for my wedding and I had some questions about. I was starting to reincorporate, lifting and working out again, and whenever I had ever added working out into my routine, Um, I always gained a bunch of weight, felt awful and never felt good. So like OK, it's got my nutrition. I must not be eating enough of the right step for whatever it is right. So how how do your clients come to you like what is the most common is a kind of like how I did or is it different? Forgive a lot of different types of things coming out. So

spk_1:   6:41
I would say most of my clients either find me through referrals or through Instagram. I'm really active on instagram. I'm putting out tons of educational content and a lot of people really resonate with some of things. And I'm saying it's in the messages and I'm putting out there. And my biggest thing is my instrument, mostly for education. Like I want people to learn and be able to apply the knowledge and kind of feel a sift through some of the bs that you see in the media today and realized what the difference is between, like a trend and actual science. And, um, while you're really resonate with that especially cause I love it, women are like obsessed with this idea of having to shrink themselves and eat less food and, like, you know, eat less and move more, which is the most antiquated idea when it comes to weight loss and, you know they really resonate with what I'm saying. And so they just reach out to me and I usually I'm just kind of chatting with them in terms of like, here are some things you could do and then sometimes, like, Hey, I really want to work with you and then they become a client.

spk_0:   7:36
So what? Some of the biggest, I guess debunking you said, like the media kind of put step out there and you're helping people wade through that. What do you think? The ones are the biggest ones that you see that you're just like Holy cow. If I could tell everybody this, stop listening to this. What would what would that be? Some of

spk_1:   7:52
the big things. There are a few that are really big. Like, you know, there's there's no quick fix to weight loss. There is no 30 60 90 day fix. It's one of those things where we have to really come at weight loss for in place of we have to first establish health. And then once we are a healthy functioning person, weight loss much naturally happens. And so the idea that we have to eliminate food groups right like oh, no sugar or no carbs, high protein Pito. All these diet trends. You know, if there's something that if you're gonna be on a quantum hold diet if it's awesome, but you can see yourself doing for the rest of your life don't do it. Um, like so all these things that are all these, you know, diets are trends are limiting food groups. Are all these people who are following the J Lo diet or the Beyonce a diet like basically where you only eat ice and lettuce? Um, you know, it just sound things and helping women to realize that you don't have to live on 1200 calories. You don't have to be in the gym 67 days a week to lose weight. Um, and usually the idea, uh, getting more rest, eating more food and training a little bit less is what actually leads to weight loss,

spk_0:   8:59
which is, like, kind of mind blowing. It's like against kinda what we're taught. So when you say, like, if you're so let's say you're an average person, I know this is probably you're pregnant. Get mad at me for even asking this question, but we're gonna try. So like the average, you know, 35 year old woman who is, you know, working out four days a week, maybe doing light lifting or, like some sort of non high, intense hit workout, maybe, Or something like that. What's like an average amount of food? That someone? How do you know if you were quote Uncle Unhealthy? How would you

spk_1:   9:28
know? It depends, right? Every person to be different. So what? How tall is this person? How long have they been training? Do they have Children? What's their stress level? How often, obviously, being it's really hard to say. OK, everyone. You see this many calories so it would be so different on depending on each person. If there is anyone out there who's telling every single person see this kind of food or do this kind of thing, um, run for the hills because every single person is in a very different individual needs a different approach. Um, so the big signs that you might be under eating are irritability, um, cold hands and feet, having a really hard time losing weight, feeling like you're not making any progress in the gym, having trouble sleeping throughout the night like you're waking up multiple times the middle of the night. Um, you're noticing lots of fats retention just in your belly, right degree of thin arms and legs. But you're really holding on having a lot of bloating in your belly. Um, really obsessing and constantly thinking about food, having no appetite at all. Um, is it pretty? If you're like, I'm never really low sex drive, you don't have a period. Um, you know, those are some of the pretty big telltale signs that your probably under eating.

spk_0:   10:39
So do you have a lot of clients that come to you that are under you?

spk_1:   10:41
I would say 99% come to me from places,

spk_0:   10:44
So So odds are and you don't have, like, three clients. So odds are your problems problems? Most people are probably I know I was for myself because a lot of

spk_1:   10:55
women really buy into the idea of the 1200 calorie diet, right? Or like, I need to be in the gym 56 days a week in 12 inter calories. And that's how I lose weight. Um, like prime example. I'll give an example for me. Um, I lift three days a week I'm on a competitive weightlifting team. So, um, I snatch and clean and jerk. So there's weightlifting, which is snatch and clean and jerk. Um, power lifting. Which the totally different sport, which is bench press, dead lift and back squat. So I'm not a power lifter, weightlifter. And so I weight lift three days a week. I have a horse. I ride my horse three days a week. Um, I'm 5 £335. I eat the clothes. 2600 calories. Um, just to maintain weight. I'm not trying to lose or gain weight ass when I'm just straight maintenance. And so that's roughly what I you today. Um, most of that coming from carbohydrates. I eat roughly 350 grams of carbs today, So I'm

spk_0:   11:48
sure people I like listening device in their mind. Just blue. Yeah. So I'm like, a

spk_1:   11:53
pretty lean, um, fit in. Woman. I'm not really a muscular woman, so, you know, it's one of those things where I have a lot of I would say pretty much if you're consuming less in 2000 calories, you're probably under eating. You're like a semi active woman who, like, even if you're just going to zoom by a few times a week and going on walks. You probably need to be eating at least 2000 calories. You're eating sub 2000 calories. You're probably not getting it

spk_0:   12:18
off. And so I know people have talked about like, Well, I'm just doing this for a little while because I'm on a diet. What's the concept behind, Like, How long should you be on a doing air quotes? You guys can't see me. It's really fun. I just thought about that. I'm air quoting over here, and you can't even see. How long should you be on a diet if you're going under that sub 2000 range? Or is that OK?

spk_1:   12:41
Sure, So there are times were like me can be a very specific caloric deficit, right? And I think that's really important to understand is yeah, there are times and we want to focus on weight loss. But for a lot of people, being a deficit is 2000 calories. Like for me, If I ate 2000 calories, I would lose weight. I lose a lot of weight, right? Because of my maintenance is 2600 calories, so The thing is, is like, if you want to be in a deficit, we should Onley really be in a weight loss phase for 4 to 12 weeks and then the rest, you know, we should only be in roughly two weight loss phases a year and spending the rest of the year either at maintenance on a slight surplus so you can build muscle and make sure we're recovering so often I think, sure, having good hormonal function. All those things are super important because if we're constantly on this mission to shrink ourselves, we're never really letting our bodies heal or grow. Always, women come to me and I'm gonna use air quotes here, too. And so they want to get toned. I'm like what the F is a tone for sound? What is the tone? What I interpret when some women tell me they want to get toned means they want to build muscle and lose fat, and those things do not happen at the same time, you cannot build muscle while you're in a caloric deficit, because building tissue requires energy via food and calories to build muscle tissue and then lose fat requires being in a caloric deficit. So what we do is we do nutritional period ization. There are different times in the year when we focus on being in a slight maintenance, slight surplus or maintenance and then being a deficit and then making sure you're responding well enough and in a you know you're getting enough sleep. You're not super stressed. Like, if you're if you're getting sub seven hours of sleep every single night, your super stress in your boss is a dick. There's no way you're gonna Are you losing weight? Like

spk_0:   14:25
period? Wait. So you're telling me that things outside of my nutrition and the gym actually affect that? Like, I didn't think about the whole bosses addicting, right? I mean, I knew that, but I didn't really. Obviously, if you're stressed rate, but then in your head, like you don't even think about the normal life stress a and then things that are happening on top of it,

spk_1:   14:44
right? Especially because, you know, like our bodies don't really know if we're stressed because they're running from a bear or were stress because, you know, our bosses scheduling nine hours of meetings in an eight hour day and you're working a side job and trying to work out and not getting enough sleep and not eating enough food. All of which is really stressful. So our body, what happens? We're in a constantly stressed state. We start retaining body fat, breaking down muscle tissue and then using that broken down muscle tissue a stored fat, especially around our belly. Um, so it's a big problem. If you're overstress not getting enough sleep and under recovered, you will retain fat. You will feel bloated. You probably have bad digestion. Um, and so the biggest thing that I work with all of my clients before we even kind of even look at food. And that kind of thing is prioritizing sleep in reducing stress.

spk_0:   15:40
So what if you do in your situation where you can't reduce the stress? How do you help your clients do that?

spk_1:   15:46
We find ways to make to make that happen, right? And or you have to have, like, a really serious like hard conversation about Okay, what is more important to you? Your long term health for this thing is in the interim, says you have to have a hard conversation or a reality track of What is this actually costing you long term? And what are some things we can do that's even every day? Just taking 15 20 minutes. You just like, get off your phone. Get off, Instagram. You know, maybe listen to a podcast. Meditate, do some breathing exercises. You know, if you're having a really stressful day at work, maybe just going outside, getting some sunshine for a few minutes, a lot of those things and really help with stress as well as making sure you're getting enough sleep that helps us to be more cognitively, you know, functional as well as if you're Are you working out five days a week? Yeah, probably way too much of your super stressed. I think there's a lot that can come from getting a good walk you can get. You could burn so many calories just from going on a walk and increasing your neat and e 80 which is non exercise activity. Thermo Genesis, which is like the calories you burn from not exercising. So being in a standing desk, going outside and going for a walk, twiddling your thumbs, twirling a pen. All those things you know that you're moving so um, you can actually cause Think about if you're only working out for one hour a day and then sitting in a desk, the other you're not really moving that much. And so increasing the amount that we just generally move makes a way bigger impact. Usually that one hour of, you know, being in the gym. So getting lots of walks in is great and it's low, and it's and it's also a huge stress relief. Right? You're getting onside or getting the sun getting some vitamin D. All those things that are really great for you.

spk_0:   17:30
Well, you will run into I was gonna ask you next, actually, Is. So what are some, like E habits? I know you've talked about, like, their simple things you can put in place like off course, having the right help when it comes to nutrition, getting in the gym. But what are some simple things that can make a really big shift in those other elements we talked about, like stress and helping you to sleep in all about? Like, what are some other good habits that make the shift? You know, one of

spk_1:   17:53
things I like to tell a lot of my clients is when it comes to food, I'll start with food is start with the rule of twos, right? So every menial should be a relatively balanced meal, so to carbohydrates, to protein sources to vegetables and too fat sources at every single meal. And so here's a prime example. Um, for breakfast, maybe that's, Ah, breakfast taco. And so you're to harbor hydrates. Give me the tortilla and rice you're to protein. Sources can be egg whites and shrimp. We're two badges could be bell pepper and onion, and you're too fat. Sources. You can cook everything in some olive oil and add in some avocado and boom. You have a perfectly balanced meal that keeps your blood sugar stable. Keeps gives you enough energy so you're not feeling a big crash or feeling the need to, like be like munching on M and M's at your office. You know, you know, mutual shared candy jar. And now that candy's bad by any means. I definitely candy, um, but you know that constant feeling, like the strong desire to snack or binge eat also a big sign that are probably not eating enough or what is having Big sugar crashes. Like if your breakfast is some, you know Trent Ah, frappe A with 12 pumps of pumpkin spice or bomb in sauce like you probably feel a really big blood sugar crash. After you know that caffeine wears off, you're really hungry. You're gonna want to eat something, really, you know, calorically done. So that's not really helping your body. So number one for nutrition. Sticking to the rule of two's great you know, Wait, it's really simplify. How do I make a good meal for me? And it really is awesome, because every week you could just go to the grocery store and pick two of each category and, like, I don't know it by the grocery store well only by two protein sources to carbohydrates, to veggies and to fats. You know what, everybody? You can switch it up so you don't get into a rut of eating the same things

spk_0:   19:37
that wouldn't comment. What? It's easy to

spk_1:   19:42
no easy, Um, and when it comes to movement, less is usually more, um so finding ways to just get some basic movement and is way better than trying to kill yourself in the gym. I'm a huge fan of starting and ending your day with a walk. If you start your day with a 30 minute walk and you're doing a 30 minute walk, you're probably gonna get at least a few miles of movement in. And that just breaks up your today and start your day and really great, great way of being on a nature. Getting some, you know, hopefully getting some some way and not killing yourself in the gym as well is that even if you have, like a lunch break or another really good way to get extra kind of movement in is like parking your car far away, going to a further a bathroom that's further away. Um, you know, if you have your like someone who has a lot of phone calls, like while you're at work, um, walking while I run a call that's possible. Doing things like that, just get some more basic movement and it doesn't require having to, you know, do anything hard core. I think it's a really great way for this increasing general movement. Um, I think another really good thing to do is everyone. All of us have a you know, a nighttime, you know, looking like I mean a morning routine. Right? So where we get up out of bed, we wash our face, brush our teeth, you know, do this makes make our coffee to the same exact thing every morning. But not a lot of people have a nighttime routine. So one of the big things is setting up a nighttime routine Where you pretty much of the same thing every night. And you relatively go to bed and wake up at the same time and then do the same kind of order of things before bed. So you get your body, um, you know, prepped and ready to go to sleep. So when you're bought with your mind starts doing okay, this pattern is what we just asleep. Usually you can develop better sleep habits that way, as well as making sure you're not eating in bed watching TV in bed. Your bed should only be for fun activities and sleep. That's the only thing that should be going on, you know, and making sure that your your body knows that as well as really limiting your TV and phone exposure prior to bed. Because if you think about how we were in the wild before we, you know, got electricity and live in houses. We woke up when the light was one of the light was like I only want to sleep when it was her. And so when we're on our phones, we're constantly telling our brain that it's still light outside. So we're not really getting ready for about so them, you know, trying to limit, you know, TV, computer and cell phones roughly 30 to 45 minutes or four. Bed is another great thing to really promoting deep good sleep.

spk_0:   22:17
Okay, that's really good. It is in those air Easy, easy peasy to stop watching TV 30 minutes before you today

spk_1:   22:23
and one of things I would like to do is like, if you're like, if that's a habit or something, you do look like Well, it's like something I do with my husband before, But I was like, Why not, like, play a board game or like play? Read a book together, um, or do something together? Doesn't involve? Would he have a conversation? Yeah, you know,

spk_0:   22:40
actually, that actually said ways I was gonna ask this question so it's actually good timing. So when you're navigating through changes like this and I'm sure you have clients that you're not, you're not coaching necessarily the husband and the wife, or both both spouses or whatever. So how do you overcome when your spouse who's working on stuff like this and maybe your Why, for your husband isn't they wanna watch TV insults that time or the wall in their in bed? Or they want toe Not necessarily Eat the 2222 they just They just want lots of the carbs or lots of you know what I mean. How do you How do you navigate through that? So one of the

spk_1:   23:14
things just having open and clear dialogue and communication, I think ultimately it comes down to making sure that you're seeing if another or whoever, even if the friend, the major roommate, whoever understand. And this is really important to you. And you're like, Hey, I'm really trying to prioritize my health in my life, and these are some of my goals that I have. And it would really mean a lot to me if you could support me in doing this. Um, and really staying You don't true to yourself. If this really does matter, if this really is a priority, it will happen. If it's not, you'll make an excuse. Feared. You know everything. Yeah, no matter what it is, it could be starting a business. It could be losing weight. It can be going to the gym. It can be paying off your debt. If it's a priority, will happen if it's not, will make an excuse for anything in life. And so you know when you have someone who might not, maybe they don't understand right? But maybe they're like I've always watch TV for, but before bed and I sleep just fine. You're like, That's great for you, But I'm letting you know this is a priority for me. I'm really, really trying to optimize my sleeps that I can focus on health, getting to get to the gym, and that's a big thing is that you get less than seven hours of sleep. Do not go to the gym that day, right? And so that's one of the things I keep trying to reiterate to people is, sometimes people aren't going to support you because they don't understand. And so just reiterating people me why you're doing it and how it's important to you. If there were decent human being will respect to you and they'll help you and support you. But it all comes down. Ultimately, the communication.

spk_0:   24:41
No, I love that. So what is the reasoning behind? Why? Because I had never really heard that until I started working with you. So what's the reasoning behind not working out if you didn't get more than seven hours sleep or seven Phillies?

spk_1:   24:54
Yeah. So first of all, even though exercise like going to the gym doing a hit workout boot camp weightlifting, whatever is great for us, right? Building, muscle exercising, great for our bodies. It is still a stress. It's still elicits a cortisol, a star stress hormone. Our response. So if so, that's eliciting a response. Your boss is being a dick. You got five hours asleep and you have a kid that's screaming all those air stresses, and all those cumulatively together or not, are going to. It's too much of a stress response. So for us to actually be able to manage the stress that comes from the gym because it is a pretty big course, all response we need to making sure gain of sleep because that's sleep also helps us to mitigate the stress with all the other things going on in our life.

spk_0:   25:42
So then someone, when you said that made me think of us. So when people start so close that you haven't worked out and this is part of why I start working with you Had it worked out, I started working. I started lifting again, working out, and I immediately blew up. What is that? And then this happens to me a lot. A lot of times

spk_1:   25:58
people, when they immediately start gaining weight, like Okay, I'm going to the gym and I'm gonna start getting they're like, Oh, my gosh, I feel like I'm doing everything right doing things, and I'm for containing wit. What the hell?

spk_0:   26:10
Yeah, a lot of

spk_1:   26:11
times, like when we do a really hard work outlets, they were like, we really push ourselves in the gym where we did something like we're not really used to training and we're starting trained really hard. What happens is her muscles were retained water right? And the retains and fluid, because they're inflamed basically, every time and exercise your cranes like tiny little micro terrors in your muscles. And the healing of those micro tears is what is what is actually building tissue. So because you basically make little terrors, the hell they grow. So that is a little bit of some information and usually and some retained water. So that's usually the increase in the scale, and that will dissipate and go away. Aziz. Well, as like I said, if you're not getting enough sleep and we're going to the gym at the stress response, which also could be elicit some slight inflammation, which is retained water weight. Um, so those two things you usually what happens.

spk_0:   27:04
So how would someone know? If so, let's say like they're working out their lifting and they're on the stale. It's like going up right. How would they know if that's like, Maybe they're not eating enough or something. Often the nutrition or if it's just inflammation, how have would one judge that so kind

spk_1:   27:21
of all the things that we said, um, first like to know if you're not, you know what? You're also seeing those symptoms probably not eating enough and, you know, we also need also, are you working on seconds a week. Are you getting seven? Only seven hours of sleep. Like making sure. You know this, like the basic plot box that becoming talked about previously. Like if those feel like they apply to you and your feeling you're gaining weight and doesn't make sense. You're probably under eating or overstressed. I mean, it's just

spk_0:   27:49
just wait is yeah. So down question, Mrs Sandal issue. But I hope it doesn't sound as stupid as it does in my head. But that's okay. Um, so, like when you're lifting, obviously you're tearing your muscles that make sense. Is that the same thing? When you run because you're not, you're just doing the same motion. Do you have the same tearing effect in your muscles when you're running?

spk_1:   28:06
So yes and no. So running and lifting require different muscle fibre types, so you have type one and type two a myself muscle fibers. And so those different fibers respond like one. Is it based on your endurance? Also fiber. And the other one is kind of like your fast twitch explosive muscle fiber. It's used in like weight lifting a lot of that same repetitive motion through like doing cardio are running is is using in the different the different muscle fibers within the muscle itself. Um, for two elicited slightly different response, so it's not necessarily the same. So yes, there are gonna be some slight micro tears, But I'm not in the same way that you would see through we looked

spk_0:   28:45
at. So is that is that I have what I guess. What's the reasoning behind? Runners have, like a like a leaner, um, using air quotes again. More of like that. Look versus weightlifters. What? What is what causes that is because the different muscle,

spk_1:   28:59
because type two muscle fibre types are larger muscles. They're I mean, they're larger. Those fibers are larger in diameter, and they also contain more glycogen, which is a fuel source. We have through carbohydrates within the actual fiber itself, so they look so that those muscles look larger. Um, it's just a different. You could manipulate your body kind of one way or the other, depending on what you're doing. But the big thing is, if you're trying to be, like, lean and toned only doing cardio, don't think that like that's gonna be the way to get that like lean Body. Also, there's a lot of genetics play into that as well. Okay, so mawr Type one versus type two muscle fibers and you can't control that.

spk_0:   29:37
And you'd have no way of knowing that. I guess,

spk_1:   29:39
unless you want to go and literally you can. But you have to go get like a muscle biopsy. It's, you know, it's not something a normal person would

spk_0:   29:47
do. That would be weird. So do you feel people differently based on the type of exercise that they're gonna dio?

spk_1:   29:53
So if someone comes to me and they're like a long distance runner and that's like the main source of exercise, they do, that's going to be a very different not very, but a pretty different type of, um, you know, fueling that they would need versus someone who, like me is a weightlifter is an explosive lately, and I have to lift large quantities of weight over my head very quickly. Um, it just requires different types of fuel usually, um, the people who are doing that kind of running they're going team or like fat based like they don t moderate carbohydrate intake, but usually require a little more dietary fats because, um, they're using Starting to use more fast is energy for discover hydrates when they're super long run like they're running marathons Making sure that happening dietary fastest super important A zealous carbohydrates Do not go Kyoto Might, please. You know, um and

spk_0:   30:44
like, trying to run Don't do that.

spk_1:   30:47
So it someone like me I have more moderate dietary fats and higher carbohydrate source. So it just kind of depends the person

spk_0:   30:54
that makes elephants. So since so what is like you're, like, craziest thing that you've ever had a client Comelec Come to you put one time about your clients But the craziest thing you've ever seen in anyone when they came to you, just like from a health standpoint, like how off they were from under inner under eating or just not having the right tools.

spk_1:   31:15
It's kind of a general, you know, statement is I have a lot of women coming to me who are just grossly under eating like I'm saying, Lee eating 1000 calories, 1200 calories. Going to the gym seven days a week. Not sleeping, really struggling to, you know, really do basic things. Sleeping five hours a night. Things like that. It's actually sad, but it's really common.

spk_0:   31:41
It's hard. Yeah. So what does it look like if someone does want to start working with someone like you? Is this like, a forever commitment? Is it? How does how does that look if they're wanting to get help? Like if they're identify with any of the things that you're saying? No. And

spk_1:   31:56
so I am definitely the kind of person that really wants to get to know people that I work with. So I am not some 30 60 90 day quick fix like you're like, You know, I am not someone who is, like, if your client you're coming to me, okay? I really want to lose £20 in three months. I have a wedding. How'd I do that? Let's not the client for me. Um, I'm the kind of person who is like, I want to help you lose the weight and keep it off for life. And so we're definitely most of our clients stay with us 6 to 9 months. We've had several clients. We have several clients and with us for over a year because, um, we're kind of like a long haul type system not definitely and forever, but were so, you know, toe lose significant amount of my allowance of weight takes time. It is not a quick fix, usually most kind of quick fix solutions. You end up gaining the weight back, and most people get so frustrated and stressed with, like, we'll keep losing gang with same 10 £15 over and over again. And so we really try to help people learn how to fuel their bodies. And a lot of that learning comes from time. And so most people who work with us, I would say, or it's like a 6 to 9 months, Um, sometimes a year kind of a, you know, commitment of learning how my best fuel myself. What's the best thing for my body? And how do I lose the weight and keep it off forever versus getting back on that diet cycle

spk_0:   33:11
makes sense. So what's your thought on, like macro tracking versus intuitive eating? What's your kind of background? Were not background, but your position on all of that? Do you think

spk_1:   33:20
they both have their space right? I think there are a lot of people that really convinced if it from intuitive eating, which I think is a fancy word for eating, right? Like, yeah, your kids were all intuitive eaters. We weren't, like, only took off in his belt, you know? Yeah. And so I think it was definitely a tightly. I think there are benefits to both geo specific weight loss schools. Do you have specific performance goals in the gym? Are you looking to really change your body composition? Macro tracking is probably for you. Are you looking to, like, repair your relationship with food? Are you looking, Teoh, You know, really kind of get away from being obsessive about counting and tracking. Are you looking to, you know, Are you okay with you know where your body is that now, when you're just kind of looking to repair your relationship with food? Like I said, cool, intuitive eating. I'll be better for you. I think it really depends on the person and, you know, their specific needs. A lot of do you have history of eating disorders. Probably not smart to go into macro tracking, right, because because some people get really obsessive and it's not good for the long term. So I think it really depends on the person. Their background, where they see themselves with our goals are because the point of intuitive eating is not weight loss or performance. That Jim, it is just to kind of get back and hone in on your, you know, natural hunger signals. And you know what your body is trying to tell you, which, um, is great. And usually if you're in a healthy, if you're a healthy human just by listening to your body and you can create some weight loss. But it kind of just depends on each person. It's so so independent to the person.

spk_0:   34:55
That's that makes total sense. So what does the getting started on a journey like this look like? So how is like in taken all of that go? Does that look like for somebody who's never worked with a nutritionist like this? Because I know for me, like at first I was really intimidated because I have done some other programs. I did a lot of different things, but working with someone one on one from nutritionist standpoints, I'm really cool. But then, like well, scary or you know what, like what it would look like So what does it look like?

spk_1:   35:20
So with us specifically were a really high accountability program like, I don't really know if there's any other programs like us out there, because we give our clients 24 7 access to to us. So either me or my badass rock star coach Carlo, who rocks underneath me. Um, you can messages. Any time you questions, you got support you and help. You don't know what's going on. We're here. If you ever step of the way, we also do crime. A weekly evaluation of your week, Um, where every week you said on email, without 20 or so questions really doing a deep dive on how you're feeling? How is your mood? House Energy, House training? How sleep, Um, you know, how are all those things and give a personalized video response back. It's very personalized. Every single person, every single person who comes into our program. It's a totally different approach, so it's not cookie cutter. It's on a template. Every single person gets direct access to intrusion coach as well as right. When you sign up, you get an intake call with your coach, where we kind of go over your intake for me, said on intake form and kind of do a deep dive on your background kind of eating experiences your goals were working towards. We kind of get on the same page is kind of we're out how we can best serve you and then typically we do a seven day food recalls of the 1st 7 days. We want to know, like, What is your baseline? What is normal for you in your life? So what? We can get an idea of how we can best help you and then depending on where you're at, what your goals are, we can either kind of set you down the track of more intuitive eating. I definitely I definitely personally, we're in a lot of clients who don't track it all, or we can kind of set you down the goal It depending your goals, on more of understanding macronutrients and what is the best fuel source for you and kind of taking that approach and then, you know, with that we're with you every step of the way because you get access to us, the our messaging app and you, any time you question anything, anytime anything comes up, we're here for you. So it's no reason to be intimidated cause you always have the support for us. We were always there. If you need hand holding, were there to hold

spk_0:   37:14
your hand. Yeah, and I honestly, as a client, like, I totally have felt that 1000%. So I have a question as, like I say it. Like it like someone else could have a question. We're the only ones talking about, um So when you look at somebody and they come in and they're grossly under eating, which is like 99% of your clients, um and then this is more of like I kind of, well, part of the answer of how I was handled. But in general, do you just go up to another thing like, how does how does that look when you're, like navigating through getting somebody from to low toe where

spk_1:   37:44
they should be? So we typically, um, will kind of see, like, what's their clients? Biofeedback. Right? By biofeedback. I mean, how are they sleeping? Hardly responding Are are they losing hair really cold in their hands and fear and having no appetite? What's the relation of the food, so it's very individualized approach. It could be it could be a very different per person. Um, but we typically what we do is put someone through what we call a reverse diet. We basically take the kind of more or less average of their baseline and over time, generally increased calories. And there are different types of responders. There are responders who, through a reverse diet, will lose weight. Some clients who might like gain 3 to £5 then some clients whose weight stays the same, even though we increase their calories by like 1500 but not all, necessarily all at once. Yeah, slow, gradual process. We get people, you know, really focusing. How can we improve food quality? How can we add more vegetables? How can we, you know, improve sleep and then also make sure we're getting in more food? I think a really big thing is instead of thinking of what can I take away? We focus on What can we at right instead of saying, Don't eat this, Don't eat that blah blah, don't don't dough. We focus on Well, let's add more veggies. Let's on more fiber here What can we adverse? What can we take away really helps people succeed in that area, too?

spk_0:   39:03
Yeah, I think that was big for me, too, as I'd always known about carbs, fats and proteins that fiber one had never really like. I'd heard about fiber and, like, you hear about it. Wouldn't like on, like, commercials for old people or whatever, like, you know, fiber one or whatever. So you knew it existed, But I had did not totally understand until going through this whole process, how important that was for your God help. And as somebody who came in with a lot of good health issues, it was very eye opening. Yes, very. Yeah. So especially on this is like, crazy. I want this for you, actually. Um well, through your team, is that, like, over eating fiber and under eating fiber has the same symptoms. We're

spk_1:   39:41
similar, right? Yeah. Look, Kleiber, you could definitely block yourself up. Cuts undigested matter, right? Are the names it can like, you know, go to help. Kind of push things through the system. Too much of it can definitely either clog clog you up. Some feel like just liquid goes right through you

spk_0:   39:58
right, which is kind of crazy because you think wolf I have. I don't have enough. It'll just be one thing, right? So that's why I know for me, it's been really educational, right? Is there any other big tips or tricks or ways to make your life better or easier that you want to share with all the peeps? I think

spk_1:   40:14
the biggest thing is just I always So it's like you don't like. It's a K I S s I can't keep it simple. Stupid, right? How could I add more vegetables? How can I add more protein to my life? How can I reduce stress, get more sleep and increased movement throughout the day? And honestly, that's usually the best way to just get started. When it comes to help the nutrition, there's there's no no need to do any sort of crazy thing. So I think the big focus here is on keeping it simple at remembering to like, there are different things you could add to your diet to be focusing. What can I take out and how can I get more movement in and increase sleep is really the biggest simple Take homes.

spk_0:   40:54
So what do you say to people who say, I don't want to work out? I'm not motivated to work out. I don't like working out. What's What's the concept behind that? From a health standpoint, I

spk_1:   41:02
usually tell them to go on walks. Um, you know, if there are some people who like I really don't want to be in the gym, then that's not really a part of their goal. I like I said, I really think going on walks is a big way to really improve health. I had a client who lost £70 never set foot in a gym, but went on hour, walk every single hour total. Not like, I think, to 30 minute walks every single day in Los 70 boats.

spk_0:   41:26
That's incredible. And probably was still eating like yeah,

spk_1:   41:30
eating a lot.

spk_0:   41:31
Yeah, which is amazing. So how did people find you? Like, where do you Where do you exist? In the interwebs.

spk_1:   41:37
So in the deep, dark web, um, the place that I most active is on instagram. I'm at Livy. Ron underscore R Dean, it's l i v i r o n underscore r d my website. I own revival, Wellness, nutrition. And so our website is www dot revival r E v i v a l w n dot com. And then, if you want to check out revivals Instagram it's just revival. Underscore wellness. Underscore nutrition of the three best places to find me,

spk_0:   42:08
and I'll put all that in the show notes. So you guys don't have to like wanting, didn't write it, allow. It'll just be just rolled out. You just click right on it. But awesome. So anything else big you want to share and we just call that amazing? That's been I think you know, I glass it

spk_1:   42:22
puts a bowl. What can you add? How can I get more sleep? And how could I just get more general movement in my day?

spk_0:   42:28
Well, I we really, really, really appreciate you taking your time today, and I hope you guys all go check out living honestly her instagram like we could really go into all of this today because there's just so much. But she has, like an entire segment, treat as pretty much on a daily basis, where she pretty much like debunks a lot of stuff that you see that we think is information that is positive but really doesn't even matter. So, like one of the main things I feel like I always see on her instagram story, which you definitely want to go check out, is like different, um, packaging. That says things that's illegal anyways. So, like like my face, I think it's pork Is pork the main one that I always do it with pork? Yeah, yes. So, like you had his tell Emily quicks is already like coming to the cat out of bag. But there's like so the

spk_1:   43:13
USDA, under any circumstances does not allow the use of hormones whatsoever in pork or poultry. And so all the packaging out there, you see that says hormone free porker. You know, chicken without use of hormones. It's illegal to have Mr hormone support or poultry, and that's why you'll see a little asterisk on the bottom of the package and size eight fund that says the USDA is not allow the use of hormones and poultry airport. I will say that I recycle package. You're actually paying more money for this quote unquote air Quote heavy air quotes here. Hormone free poultry when all hormones I mean, all poultry that you see in the meat case is hormone free.

spk_0:   43:52
This is just tip of the iceberg. I so go Paul, however, on the instagram because like on a daily basis, she's posting something of, like something. She found something she saw that's like, really highly education, like highly educational. And she's literally like nearly a doctor, right? You said you're almost so She's literally nearly a doctor at this point and she knows what she saw about. So even if you just want to understand it better, I know I have learned a ton just from watching her stories and lucky enough to be a client but like truly amazing. So thank you so much for taking the time today. Well, glad to have you on go check her out on the interwebs and will be more coming to also by Thank you so much for listening to the podcast today. As always, we would love for you to subscribe so that you don't miss any of the notifications of any of the new episodes that we ever drop. And always if you're Levin, it's screenshot and share in all the places. Make sure you tag, either simplified success, the podcast or me, your host, Lindsay Reynolds So that I can give you a shout out. Thank you so much for listening and can't wait to see you next time.