Welcome to the 300th episode of Insatiable!
To celebrate this milestone, I’m sharing three essential lessons every woman over 40 should know about health, weight loss, and nutrition in midlife. After years of making this show and working with real life clients, I’ve seen what actually works for women in perimenopause and menopause—and it’s not counting calories, cutting carbs, or blaming yourself when your body doesn’t respond the way it used to.
Instead, we need to improve the quality of our food, quit punishing ourselves with exercise, and learn how to pivot without triggering our inner-perfectionist.
Want to know more? Tune in and share this one with your friends. These insights will save you so much time, energy, and (maybe even) digestive distress.
Learn about:
- The reality of counting calories and eating less over 40
- Why you need to eat carbs (especially if you can’t sleep)
- How to find joy in exercise (even if you’ve never been consistent!)
- Pivoting into a flexible mindset and prioritizing your health as you age
- Why pushing harder is rarely the answer and there is no perfect plan
Mentioned in this episode:
- ⭐️ FREE Workshop on September 3rd — Untangle Your Food Triggers: Catch Yourself Before You Fall Off Track
- ⭐️ Why Am I Eating This Now? — Get earlybird pricing on our next live cohort
- Why I Joined Orange Theory (even though it’s “Bad” if you’re over 40)
- Insatiable named to FeedSpot’s Top 20 Emotional Eating podcasts
TRANSCRIPT
Ali Shapiro [00:00:00]:
Welcome to Insatiable, the podcast where we discuss the intersection of food, psychology and culture. So you gotta start with where you are, not some idealized version of how it should go. Perfect plans are not resilient plans. Resilient plans have time, space. They plan for things to go wrong. They don’t expect that they won’t. Foreign. I’m your host, Ali Shapiro, an integrated health coach, 32 year and counting cancer survivor, and have radically healed my relationship with food and my body.
Ali Shapiro [00:00:39]:
And for the past 17 years, I’ve been working with clients individually in group programs and in company settings to do the same. Welcome. The information in this podcast should not be considered personal, individual or medical advice. Today I want to stop and celebrate an important milestone, which is 300 podcast episodes. Oh, my God. When I started insatiable back in 2016, which feels like a lifetime ago, I literally had to explain to people what a podcast was. I was like, it’s kind of like radio, but you can listen on your own time and, and kind of tune in to exactly what, hear what you want to hear. But it was kind of funny to think about that we had to explain to people what podcasts are because now they are just a staple.
Ali Shapiro [00:01:35]:
I know I listen to a ton of them and I want to celebrate today and before I’m going to celebrate with kind of three powerful lessons I’ve learned in the past six years of doing this podcast of both my own personal journey, but also the people I’ve gotten to speak with here, and most importantly my clients, who we really learn where the rubber hits the road because you can learn about a lot of things in clinical papers and sterile labs where a lot of this, these, this research is done on rats and mice. But what you really need to see is where does it hit in the real world with real people who are managing a lot of complexity right now. So going to get into that, but before I do, I just want to thank everybody who has tuned into the episode. I know so many of you have have been listening since the beginning and many of you have found this later and through random rabbit holes like you tell me. And so I just want to thank all of you, especially if you’ve ever shared an episode with a friend. For those of you who have left reviews, for those of you who’ve wrote, written in to tell me how much an episode has changed your life or an Instagram dm or back when I was more on Facebook, you know, a comment on Facebook, it really means a lot, right? I am a small business and I rely on community support like most small businesses. And so this podcast has been made possible by the community support. And I just really want to thank you all.
Ali Shapiro [00:03:00]:
And I also, as a result of the community’s support, I, Insatiable was recently named a Feedspot Top 20 emotional eating podcast. So, found out about that a couple months ago. And I just want to thank all of you who have really supported the show again by sharing with other people listening. It really, really means a lot. So to mark this occasion, I’m going to share these three powerful lessons.
Ali Shapiro [00:03:24]:
Okay?
Ali Shapiro [00:03:25]:
And again, kind of alluded to it earlier, but the beauty of my work is that I get to work with real people, real women over 40, and really get to see what works right now.
Ali Shapiro [00:03:36]:
Right.
Ali Shapiro [00:03:36]:
Holistically, so that they can create sustainable, freeing results for this phase of our lives.
Ali Shapiro [00:03:43]:
Okay.
Ali Shapiro [00:03:44]:
And what I hope to share with you today is to show you what is essential, okay. So that you can cut through the noise. One of the biggest outcomes that I have in my work with my clients is they’re like, oh, I can tune out the noise so much better. I know what works for me. And dear goddess, it is loud out there, right? Wellness has, as an industry, has kind of become what it was originally railing against, which was capitalism and having to over treat, overspend. But that’s what’s happening out there now on this side. So what we’re going to talk about today is just what is essential so you can really focus on what true health is about.
Ali Shapiro [00:04:25]:
Okay.
Ali Shapiro [00:04:27]:
This episode was really inspired by. A couple months ago, I was on one of my bike rides with one of my best bike riding buddies, and she told me that she’s like, allie, you know, from listening to your podcast, talking to you and talking to my neighbor, I started eating breakfast and I was like, oh, my God, that’s great. Like, how do you feel? Do you have more energy? Do you feel like you can bike ride better? And she’s like, I feel really good. And she’s like, and I didn’t gain weight. And I was like, why would you gain weight from eating breakfast?
Ali Shapiro [00:04:57]:
Right?
Ali Shapiro [00:04:58]:
This actually helps our metabolism here. Over 40. And she said, well, you know, I lost 30 pounds. I think it was 30 pounds. You know how the memory works these days? 30. 30 pounds, five years ago. And the only way to lose it off and keep it off was when I was able to do it with intermittent fasting. And I was like, hmm, that’s interesting.
Ali Shapiro [00:05:17]:
And as we continued to bike, she said, yeah, it was like the one intermittent fasting was like how I didn’t feel deprived, like I could still eat what I wanted, but I just had to do it within a certain timeframe. And when she said that, I just had this, like, huge aha. As I often do when I’m moving my body. That’s when all the. All the things connect for me is that when most people are talking about what works, what they’re really saying is this is something that will enable me to lose or maintain my weight without feeling deprived.
Ali Shapiro [00:05:49]:
Okay?
Ali Shapiro [00:05:50]:
So that is what people are saying they need about what works, okay? How can I lose weight or maintain my weight without feeling deprived? So that need is pretty easy to meet. Under 40, meaning most things will work okay, but over 40, it’s a different ball game. And what this episode is going to revolve around mostly in some ways, is satiety shifts.
Ali Shapiro [00:06:17]:
Okay?
Ali Shapiro [00:06:19]:
So what I’ve learned in the past six years is how you go about weight loss, but also health.
Ali Shapiro [00:06:24]:
Okay?
Ali Shapiro [00:06:24]:
So that’s a big thing that changes. We have to focus on health and not just weight loss over 40. And I’m going to get into how they’re not opposites and you want to focus on both anyways, okay? It’s not just for efficiency. It’s for better results. So how we approach health and weight has to change. What I mean is the quality of your approach, okay, not what you do, but how you do it is what will make or break your results and your enjoyment on this whole process. Because again, health is not the destination, okay? It is the vehicle to living your best life. But what’s happened with capitalism entering the chat and wellness is that everything is about now.
Ali Shapiro [00:07:06]:
Wellness, a job, and what do you buy and what are you doing? It’s like, no, Health and weight loss included is about how we’re being. Yes, there’s some things we need to do, but we need to enjoy this process. It cannot be a job. It cannot be 10 things, okay, that we need to do every day. It’s just not gonna happen. So I wanna share today again, what’s essential. And these insights will help you if you want to lose weight, maintain weight, lose the food noise, or improve your health. They all, all of these efforts that we’re talking about move the needle in that direction.
Ali Shapiro [00:07:38]:
Did I mention I love efficiency? You know, I don’t know anyone else who has extra time, money, energy, headspace to do things that aren’t essential in this day and age.
Ali Shapiro [00:07:47]:
Okay?
Ali Shapiro [00:07:49]:
So all of this is going to apply and we’re going to dive into the three things again. That work over 41 for each 100 episodes. All right, so what works? Number one, the how of weight loss changes after 40. And again, we’ll get into health stuff here too. Yes. Weight loss still comes down to a calorie deficit, okay. Which is eating fewer calories than you burned. This has not changed.
Ali Shapiro [00:08:16]:
And you might be thinking, duh, Ally, but I’m going to be real honest with you because, right. Even though some of my clients lose weight and come to me with weight loss as a goal, and that is not what my main focus is, okay? So when I set out to lose my 30 pounds of postpartum and what I would eventually figure out, menopause weight. I had not tried to lose weight in over probably 13 years, okay? So I was like, oh, my God, how do I even lose weight? I was so confused because I was inflamed, I had joint pain, I was exhausted, and I knew that I had to center safety in my body, right? And safety is getting proper nutrition, getting enough calories. It’s moving our bodies. But there’s other emotional safety that we’re gonna get into. So I. There was just so much noise. Cause I read everything.
Ali Shapiro [00:09:06]:
Not everything, but I am trying to understand things from a health at every size perspective. I’m trying to understand things from a health perspective. And believe it or not, there’s some overlap, but there’s contradictory views there, right? And I’m someone who tries to hold all of it and know that, like, it depends on the person, right? But I. It confused me, like, oh, my God, should I even want to lose weight? Am I giving into the patriarchy? Like, what is happening? But I’m not sleeping, I’m inflamed, and I don’t feel good in my body. And I have plantar fleshitis, and I’m injuring myself every time I move, right? I was confused a little bit. But here’s the essential news. It is still about a calorie deficit. So here’s how this simplifies things.
Ali Shapiro [00:09:50]:
Once you know this, you can know that intermittent fasting isn’t actually magical, right? It wasn’t that intermittent fasting worked for my friend when nothing else did. It was that it created. Enabled her to have a calorie deficit without feeling deprived. And for those of you concerned with health, right, we hear that, oh, intermittent fasting is good for autophagy, right? Autophagy is where the weakest cells that may turn into disease or whatnot get wiped out through intermittent fasting. But the research shows that that kind of health benefit happens Just from any calorie deficit, not from intermittent fasting.
Ali Shapiro [00:10:26]:
Okay.
Ali Shapiro [00:10:27]:
And we also have to be real with ourselves. How many of us are motivated by autopagy?
Ali Shapiro [00:10:32]:
Right.
Ali Shapiro [00:10:33]:
I mean, as someone, as a cancer survivor, I have a little bit more incentive, but that’s not motivating me. Right. So keto or low, low carb isn’t magical over 40.
Ali Shapiro [00:10:43]:
Right.
Ali Shapiro [00:10:44]:
It’s not something that any, none of this stuff is working in some magical property for most people. You have to find a way to eat that enables you to maintain a calorie deficit without feeling hungry and deprived. And yes, you can do be in a calorie deficit without feeling hungry, especially if for your health and what your body wants to be at is more than like 15 or 20 pounds over what you are.
Ali Shapiro [00:11:08]:
Okay.
Ali Shapiro [00:11:09]:
It’s pretty easy to not feel hungry and deprived. What has changed over 40 is that how you create that deficit without feeling hungry or deprived or wrecking your metabolism is what has to shift.
Ali Shapiro [00:11:23]:
Okay.
Ali Shapiro [00:11:24]:
So here’s what I learned from my own 25 pound weight loss journey and from countless clients. To feel satisfied, to not be hungry or have cravings, you have to dial in your nutrition quality, not just the quantity.
Ali Shapiro [00:11:37]:
Right?
Ali Shapiro [00:11:38]:
So it’s not just about. Well, Weight Watchers has these points and I’m getting the correct numerical value of points. No, what are the quality of those points?
Ali Shapiro [00:11:46]:
Right.
Ali Shapiro [00:11:46]:
Weight Watchers used to penalize fat. They used to prioritize like high carbohydrates. I don’t know how their system is working.
Ali Shapiro [00:11:53]:
Right.
Ali Shapiro [00:11:54]:
That may not work for you anymore.
Ali Shapiro [00:11:55]:
Right.
Ali Shapiro [00:11:57]:
If you are doing just calories, you have to look at the quality of those calories.
Ali Shapiro [00:12:01]:
Okay.
Ali Shapiro [00:12:02]:
And essentially satiety or how satisfied you feel from your food is less automatic than before all these hormonal and aging shifts.
Ali Shapiro [00:12:09]:
Okay?
Ali Shapiro [00:12:10]:
So I’m going to give you my example. I know I’ve shared it before, but for new listeners, when I was trying to lose weight, when I was like, you know, 42 to what am I now? 46, I went slow and steady. If you can’t tell. I had hired a sleep coach because I was having horrible insomnia and it was affecting such the quality of my life. And she had me track my food. And again, this is the first time I had tracked my food in probably 13, 14 years.
Ali Shapiro [00:12:34]:
Right.
Ali Shapiro [00:12:34]:
No, no real health issues except, you know, infertility, but had cleared up all my health issues, was able to easily maintain my weight from my own truce with food. And I had thought I was eating kind of a paleoish diet.
Ali Shapiro [00:12:47]:
Right.
Ali Shapiro [00:12:48]:
But when I actually looked at the macros, macros are protein, carbs, and fat. I realized that I was eating, like, more like a keto diet.
Ali Shapiro [00:12:58]:
Okay.
Ali Shapiro [00:13:00]:
I was doing almond flour muffins, almond flour pizza crust, right? Cause I was. I was gluten free at the time. I’m now like, kind of gluten light. And so I was eating this really high fat diet with not getting enough protein and carbs. And so I had to start eating more carbs and protein and really make sure that happened so that I could feel satiated, which is like, not what happened before 40. I was fine. I did not have any cravings or hunger.
Ali Shapiro [00:13:27]:
Okay?
Ali Shapiro [00:13:28]:
And so satiety is how, like, these GLP1s work, right? GLPs are Ozembic, Manjaro, Zepbound, and I’m totally forgetting the other brand name of Zeppbound. But it’s the same. It’s the same drug. They aren’t helping people magically lose weight in a new way. They are working. People are eating less because these drugs make them feel more satisfied from their food.
Ali Shapiro [00:13:49]:
Right?
Ali Shapiro [00:13:50]:
That’s the mechanism of action, as they say, right? Whenever you take medicine, it’s like, what’s the mechanism of action? What’s actually working? And it’s always satiety. But here’s the physiological shifts of what happens over 40. So as we especially have declining estrogen that reduces satiety signals, okay? This makes us less insulin sensitive, which means we feel less satisfied from our food. So that is the. A huge shift, which is why you have to dial in the quality of your nutrition. We also can’t get away with extreme calorie cuts anymore, okay? We need smarter, more sustainable approach. Cutting calories, right? Tanks your metabolism. I was talking with a client who has lost 25 pounds through truths with food, and we were like, I wish we would have known this, like, in our 20s, because, right? You used to think, like, what I used to do is like, okay, if I cut my calories to 1200 and I lose two pounds a week, right? It’s like, I thought I had to stay at 1200.
Ali Shapiro [00:14:46]:
It’s like, no, you want to, like, eat as much as possible because your metabolism, like, tanks, right? And that’s why sustainable weight loss can be so hard, is because people are eating way too little. Their metabolism tanks and adapts, and then they put weight back on when that is obviously unsustainable. So that really stresses the body.
Ali Shapiro [00:15:05]:
Okay?
Ali Shapiro [00:15:06]:
So for, for example, right now, because I probably am in, like, the last 10 pounds of what is actually healthy for me. If I cut even more than like 250 calories a day, I wake up in the middle of the night cause I’m super active and I just can’t cut calories. Like I can’t even lose a pound a week right now. That’s okay, that’s cool. This is not what my life is about. It’s really nice to have for me right now, but people trying to lose two pounds a week, a pound and a half. And, and you know, I’m going to an upcoming episode, we’re going to do a holistic approach to GLP1s. But some of these people are dosing at such high rates that it’s basically a starvation diet.
Ali Shapiro [00:15:43]:
Right.
Ali Shapiro [00:15:43]:
This is not sustainable anymore. We have to go slow and steady because we need that satiety and it’s harder to get it. So what helps? Okay, protein helps. You have to prioritize it. You’ve heard of that. Okay, but, but you do have to find the type of protein that works for your body. Do you do better with animal protein? So being more paleoish, do you better with plant protein, more vegetarian? Or are you more like a Mediterranean diet and need both.
Ali Shapiro [00:16:08]:
Right.
Ali Shapiro [00:16:09]:
So in my work, I use a nervous system based model to help us figure out what foods work best for us. What kind of plant protein? Animal protein? Plant protein, what kind of protein you need the quality of it.
Ali Shapiro [00:16:19]:
Okay.
Ali Shapiro [00:16:20]:
And this is really important to give you an example. One of my clients in TR with food this last round, we were chatting and she’s having some, she was having some GI issues, right? And she was like, but I just don’t feel good when I’m eating all of this animal protein. And she’s like, but you know, like Dr. Stacy Sims is always like, you need a lot of protein.
Ali Shapiro [00:16:36]:
Right?
Ali Shapiro [00:16:36]:
And I was like, well, Dr. Stacy Sims is a vegetarian. And she’s like, oh, I didn’t know that. And I said, and the research shows that often, you know, plant protein and animal protein can be similar, right. In effects in terms of helping to build muscle, et cetera. But again, whatever the studies say, we have to think about what feels good for you. So as she started to experiment with, you know, maybe having fish but not having to lean so heavy on these proteins that were hurting her stomach right now, she started to feel better, she started to feel more satiated and her, her, her GI issues started to clear up. Okay, so gotta know the quality of, of protein that really works for you.
Ali Shapiro [00:17:16]:
You need carbohydrates. Yes. You need Them especially for hormonal health. You need them for muscle preservation, Right? We had Liz Wolf come on the podcast and give us an excellent, excellent diagnosis, like understanding of metabolism. We’ll link in the show notes to that episode. But if you don’t have carbohydrates, your body starts needing that kind of energy and it eats into your muscle. And we need to increase muscle preservation for satiety, too.
Ali Shapiro [00:17:42]:
Okay?
Ali Shapiro [00:17:43]:
So if you are metabolically challenged, meaning maybe your doctor said, hey, you got high triglycerides, hey, high A1C, high fasting, you may need to cut them back a little bit, but not completely. That’s not the answer.
Ali Shapiro [00:17:54]:
Okay?
Ali Shapiro [00:17:55]:
Carbs really make us feel satisfied. And if you’re having trouble with sleep, carbs are chef’s kiss for sleep, especially at dinner. Lastly. Right, muscle mass, okay? Muscle mass influences satiety. This is why carbs, protein, and lifting are really important.
Ali Shapiro [00:18:10]:
Okay?
Ali Shapiro [00:18:11]:
Not only does this help us burn more calories at rest, which is super important if you want to maintain or lose weight, but more muscle makes gives you more satiety, okay? It offers better nutrition absorption. It helps keep you insulin as insulin sensitive as you can be without as much estrogen, progesterone, and testosterone.
Ali Shapiro [00:18:32]:
Okay?
Ali Shapiro [00:18:33]:
So this is really important for satiety. So over 40, right? This isn’t about perfection, too. I want to notice, because a lot of my clients come in with perfectionism. This is not about getting all of this perfectly right. And the more you know how to balance your blood sugar, you know you can have a range. This is about a Goldilocks zone. Not too much, not too little.
Ali Shapiro [00:18:53]:
Okay?
Ali Shapiro [00:18:54]:
So in summary, weight loss is still about a calorie deficit, but how you achieve it over 40 has to change so you don’t feel deprived and so you feel satiated. Focus on foods that make you feel satisfied, not just being good because of old internalized diet rules you’ve taken as fact rather than one person’s idea of what may work for some people at a certain time in their life. Okay, what works? Number two, you have to find joy in movement. Or we can call it exercise. Whatever works for you. If you are over 40 and still using exercise to punish yourself to make up for eating, we have to shift that. I know, it’s like, okay, but how? I’m going to talk about it. Give me a minute.
Ali Shapiro [00:19:45]:
I’m rushing myself. So my wonderful client Karen, she is a physical therapist for stroke victims, and she has told me, and I think you’ll think this makes a lot of sense when you hear it that once people, so once people have strokes, no matter how many comorbidities they have, meaning what was, you know, what already like kind of pre. You can think of these as almost like pre existing conditions. The people who stop moving, who stop doing their rehab, who stop walking, they fare much worse no matter what their preexisting conditions.
Ali Shapiro [00:20:17]:
Okay?
Ali Shapiro [00:20:18]:
So this is the. One of the biggest tragedies and travesties of diet culture is that we forgot the importance and how meaningful movement can be outside of just burning calories. Exercise doesn’t have to be about punishment. It doesn’t have to be about only burning calories. It is helpful for mental health.
Ali Shapiro [00:20:38]:
Right?
Ali Shapiro [00:20:39]:
I and I hate that we divide mental and physical health in indigenous cultures. Spiritual soul, emotional, physical needs, they’re all the same. And that is so true. We are whole beings. So when you move your body, it helps with resilience, it helps with capacity, it helps give you a little boost, maybe right when the day could go either way. And then if you’re feeling good and you go and knock out a hard workout. Oh, feels so good, right? So this is one of the biggest ways you can shift your relationship with exercise is paying attention to how it affects your mental health and how capable you are of managing stress.
Ali Shapiro [00:21:15]:
Okay.
Ali Shapiro [00:21:16]:
That is a big thing that I.
Ali Shapiro [00:21:18]:
Do.
Ali Shapiro [00:21:20]:
Because we’re all have different periods of intense stress, right? The other thing is it helps with satiety and hormonal balance.
Ali Shapiro [00:21:27]:
Okay.
Ali Shapiro [00:21:28]:
Strength training does this what we think of cardio does this. Walking. Walking 10 minutes after you eat will make you feel more satisfied and bring your blood sugar levels down to pre eaten meals. That is incredible. Walking is so simple, right? Capitalism makes everything a thing. Exercise is a thing. You have to wear an outfit, you have to go to a place, you have to wear a heart rate monitor. No, no, walking counts.
Ali Shapiro [00:21:54]:
We dismiss the easy things. So if we don’t start to pay attention to things beyond calories or exercises, more than punishment, we miss noticing and making these connections. Movement, exercise is essential for sleep and stress recovery.
Ali Shapiro [00:22:10]:
Right?
Ali Shapiro [00:22:11]:
Walking is so important for stress recovery. We all need to be more resilient right now. But what people don’t realize is half of resilience is recovery. And it’s not always having things be so hard. That’s just a recipe for burnout. Okay, so one of the biggest ways that I find clients can start making movement consistent that doesn’t have to do with weight loss is connected to productivity and creativity and clarity. Okay, so this is like I used to think, like, oh, I can’t walk because it’s taking time from work and I’m going to fall so behind until. Okay, I had insomnia.
Ali Shapiro [00:22:42]:
And dealing with insomnia forced me to try to expand, have more flexible ideas of what exercise could be. But when I started connecting at first, like walking to helping me sleep more, as I was doing that, I was like, oh, I’m having insights. Like I’m having, oh, I want to tell this client this, right? And like, insights found me, right? Oh, I want to say this in a better way. And that’s what helped me continue to do it.
Ali Shapiro [00:23:05]:
Right?
Ali Shapiro [00:23:06]:
So for a lot of my clients who are like, really into their careers and work is a really important part of their identity, that is true for those of us who are parents, you know, or caretaking. It helps us show up as better caretakers.
Ali Shapiro [00:23:18]:
Right.
Ali Shapiro [00:23:18]:
So as we start to connect that to things outside of weight loss, it becomes more easy to be consistent. So ideas of movement you enjoy could be walking. Mine is biking with friends. Oh, my God, I love it, I love it, I love it. We talk about our kids, our spouses. You know, it’s just. Oh, it’s like, we’re all like, we need this. It can be strength training to feel really powerful.
Ali Shapiro [00:23:38]:
Okay.
Ali Shapiro [00:23:39]:
It can be roller skating. So shout out to my friend Kathleen, who you may have remember, she was on the. She’s been on the podcast. She used to run Bing Boss. She’s a dear friend of mine and she’s super into roller skating. She is learning Detroit style roller skating and loves it, right? It’s like, oh, my God, what a release. I have another client who does horseback riding, right? I have another client who just wrapped up with True Food and she has lost, I think 20, 26 pounds. I can’t remember exactly, but dropped her fasting glucose 20 points and no longer has food noise.
Ali Shapiro [00:24:15]:
Right?
Ali Shapiro [00:24:15]:
Because we address the roots of belonging and satiety. And she can’t believe all the space that has opened up in her mind. And she has made a friend, a couple friends that want to do the Appalachian Trail. So she’s starting to put practice hiking the at and she’s like, it is so fun to do it in a, like a way to challenge myself and get the stress benefits without it being about calories. I’m like, I know, right? Like, again, biggest tragedy of diet culture is we have looked over the most important reasons to move. Okay? So we are meant to move.
Ali Shapiro [00:24:49]:
Okay.
Ali Shapiro [00:24:50]:
We’re not meant to be sitting all day, but that doesn’t have to mean hours at the gym. So find ways to weed movement into your life that feel good, right? Like, my son Essa loves basketball. So I’m like, ugh, haven’t got a lot of steps today. Definitely feeling a little lethargic. Let me play basketball with him, right? It’s not a thing, but it’s ways to be active. Bonus points if it connects you to nature, friends, your inner wisdom.
Ali Shapiro [00:25:15]:
Okay?
Ali Shapiro [00:25:16]:
So over 40 movement has to become about more than calories. It can be about that, too. Make it joyful, make it meaningful. And I’m going to talk more about this in the next. What works? Number three. But you have to have a flexible mindset about it.
Ali Shapiro [00:25:34]:
Okay?
Ali Shapiro [00:25:35]:
What does it need to be for this season of your life? It doesn’t have to mean it’s about stress resilience forever. It doesn’t have to mean it’s about being with friends right now forever.
Ali Shapiro [00:25:43]:
Right?
Ali Shapiro [00:25:44]:
So just to give you a quick example of that, you know, I used to use exercise as punishment. And then once I had my own truce with food and was just eating like a normal person, meaning just three meals a day, whatever, that was, like, not a big deal. I really wasn’t consistent with working out. I had to find new reasons to do it. And so what really, when I really started to shift my relationship to exercise was when I was diagnosed with infertility. And I was like, oh, man, I gotta. I gotta get all the efforts on deck. And so for me, that meant walking more, right? And.
Ali Shapiro [00:26:15]:
And being out in the sunlight. I wanted to get enough vitamin D. And. And, well, sunlight has so much more than vitamin D. And I wanted to make space so that spiritually, it felt like there was room for a baby, right? Fortunately, it all worked. But that’s when I really started connecting movement to something more meaningful for me than weight loss. Then during the pandemic, it was for my sanity. It was the only thing to do with a newborn and going through the.
Ali Shapiro [00:26:39]:
The last gasps of menopause. And then it was about my sleep. And for those of you who have taken truths with food, you all totally track this, but it’s really how I access the feminine aspect of God, which lives in all of our bodies. We all have it. It’s intuition, wisdom. It comes to us very subtly. But if we’re not in our bodies, which many of us aren’t, and I understand why, I have so much empathy for that. It took me a long time to come back into my body after cancer, dieting, et cetera, but there’s so much information there.
Ali Shapiro [00:27:15]:
Like, even Yesterday I had written on my calendar that I had a dentist appointment. And as I was biking, it came to me that I was like, I didn’t get a reminder. And I had gone out there before thinking I had a dentist appointment and, like, got the date wrong. And so I was like, I’m gonna call them. And wouldn’t you know, I had already had the appointment in April. And so I forgot to cancel that on my calendar. They had got me in ahead of time. I couldn’t remember when I had gone out.
Ali Shapiro [00:27:40]:
Welcome to my life. Sometimes, like, what is time anyways? But long story short, it was like, oh, that’s what I mean by, like, access to wisdom and intuition. Like, that thought came to me. I didn’t generate that thought. And it came because I was moving my body, right? So that is why in my current life phase, I’m moving my body to keep a charge. As I talked about in the Orange Theory episode, which I will totally link to, I love how much that episode’s blowing up. I didn’t think it would be so popular, but I’m sharing that example because you have to have the flexibility and figure out different ways that movement helps you so that based on what phase of life, and for now, what’s going on with you, you will find a way to connect that movement and make it work for you, like, double time, right? Yes, it’s health benefits, it’s weight benefits if you’re trying to lose weight, but it is for these immediate quality of life benefits. So lastly, what works? Number three, you need to learn to pivot, not be perfect.
Ali Shapiro [00:28:44]:
And this may be the most important lesson over 40. In fact, I know it is because it’s the foundation to being able to do what works, number one. And number two, okay, I’m gonna be honest. I don’t really follow anyone under 40 or who isn’t managing multiple things. I mean, there’s some people in my feet, obviously. And though you just don’t know what it’s like until you’re in it, right? I have so many friends right now who are starting to go through perimenopause, are starting to have symptoms. They’re like, oh, my God, Ally, I get what you mean, right? It’s not anybody’s fault. We can only know until we go through something.
Ali Shapiro [00:29:22]:
I’m like, right, like it’s a thing, right? It’s like, right, we’re going to get into how stress affects us more in a minute, but life is just messier and it’s not a magical number over 40 but most of my clients are 40 and over, and what they’re managing is their careers are at their peaks.
Ali Shapiro [00:29:41]:
Right.
Ali Shapiro [00:29:41]:
Or they’re transitioning careers. I have a lot of clients, especially after we work together, about 80% of them want to shift in some way. Especially the entrepreneurs are realizing, oh, my God, this. Whatever. It’s. That’s a whole other episode. But some of my clients, their kids don’t need them as intensely, and so they’re in a transition of, what do I do with my time now? Because I chose to stay home with my kids and really prioritize motherhood, some of us are doing both. A lot of my clients are caring for aging and dying parents.
Ali Shapiro [00:30:12]:
Right.
Ali Shapiro [00:30:13]:
There is just so much more.
Ali Shapiro [00:30:15]:
Right?
Ali Shapiro [00:30:16]:
And at the same time, you’re tired of dealing with everyone’s bullshit, right? Okay, so more responsibilities, more stressors, more unexpected twists.
Ali Shapiro [00:30:25]:
Okay?
Ali Shapiro [00:30:26]:
So trying to follow a perfect plan, that’s a setup for feeling like you failed.
Ali Shapiro [00:30:31]:
Okay?
Ali Shapiro [00:30:31]:
Instead, you need to learn how to pivot.
Ali Shapiro [00:30:33]:
Right?
Ali Shapiro [00:30:34]:
And I just realized up above, I didn’t even get into the more health complexity that you have as you age.
Ali Shapiro [00:30:39]:
Right?
Ali Shapiro [00:30:40]:
My freaking teeth routine itself alone, my God, I had two implants last year. I have just learned I have to add a water pick to my routine. I’m flossing after each meal. Like, ugh.
Ali Shapiro [00:30:52]:
Right?
Ali Shapiro [00:30:52]:
It’s like, there’s so much more. Again, always trying to balance. I don’t want to age like most Americans. And the body does take more work. You just have to learn how to prioritize it as we age. So we need a more flexible mindset.
Ali Shapiro [00:31:06]:
Right?
Ali Shapiro [00:31:07]:
Half the people who came up with this idea of, like, a perfect plan never had caregiving responsibilities, maybe never had any health challenges.
Ali Shapiro [00:31:14]:
Right?
Ali Shapiro [00:31:14]:
Probably had complete control over their time.
Ali Shapiro [00:31:16]:
Right?
Ali Shapiro [00:31:17]:
We probably know it was, like, a wealthy white dude.
Ali Shapiro [00:31:19]:
Right?
Ali Shapiro [00:31:20]:
I’m just saying. I’m just saying. But for the rest of us who, you know, have competing commitments that take up our time, we need something else. And here’s why this matters. Physically, stress impacts satiety, okay? So it’s not just nutrition and exercise. It’s stress. And I’m talking chronic stress. I’m not talking about, like, I’m actually dealing with a health scare.
Ali Shapiro [00:31:42]:
It’s minor. I’m going to talk about it in a future episode right now. Whew.
Ali Shapiro [00:31:46]:
Right?
Ali Shapiro [00:31:46]:
But it’s affecting me, right? And so I’m not talking about these kind of scares. I’m talking about the chronic stress of always feeling like you’re behind, overworking, burning out. I’M talking about the chronic stress of perfectionism. I’m talking about the chronic stress of trying to always. People, please. And make sure no one ever experiences disappointment, sadness, that stuff. Okay? Cortisol and ghrelin. Well, cortisol increases ghrelin, so ghrelin is what’s considered the hunger hormone.
Ali Shapiro [00:32:12]:
Okay?
Ali Shapiro [00:32:13]:
So when you don’t sleep a lot, ghrelin goes up, right? Think of.
Ali Shapiro [00:32:16]:
Grr.
Ali Shapiro [00:32:17]:
It’s. It stimulates hunger.
Ali Shapiro [00:32:19]:
Okay?
Ali Shapiro [00:32:20]:
So when you are under chronic stress, like that, and even episodic stress, but more so chronic stress, it goes up and satisfaction with your food goes down.
Ali Shapiro [00:32:28]:
Okay?
Ali Shapiro [00:32:29]:
Because the hormones that once buffered our stress, estrogen, testosterone, progesterone, are declining.
Ali Shapiro [00:32:35]:
Okay?
Ali Shapiro [00:32:36]:
Then you also have leptin, which makes you feel satisfied from food. Stress can lead to leptin resistance where the body becomes less sensitive to leptin satiety signals. Okay? So again, not feeling deprived is harder over 40 because of stress. Stress in your 20s and 30s just doesn’t hit the same way, right? So this can lead to overeating and weight gain.
Ali Shapiro [00:32:59]:
Okay?
Ali Shapiro [00:33:00]:
So if you think of your stress levels like a thermometer in your 20s and 30s, and I know we all have different experiences, but from a base physiological standpoint, you were starting the day at like 1 or 2.
Ali Shapiro [00:33:11]:
Okay?
Ali Shapiro [00:33:11]:
But as you creep into your late 40s, early 50s, go through menopause, you lose more and more of those hormones. Your stress thermometer starts at like a five or six.
Ali Shapiro [00:33:21]:
Okay?
Ali Shapiro [00:33:22]:
It’s just. It’s just how it is. So you’re going to feel everything. More drinking, more over exercising, more going on and off track, more perfectionism than crashing and burning.
Ali Shapiro [00:33:32]:
All of that.
Ali Shapiro [00:33:33]:
You feel more. The body just registers it.
Ali Shapiro [00:33:34]:
Okay?
Ali Shapiro [00:33:36]:
So emotionally, many of us are still carrying these stress patterns. We think of them as perfectionism or all or nothing.
Ali Shapiro [00:33:43]:
Okay?
Ali Shapiro [00:33:44]:
But I want to tell you, these strategies make sense. These patterns make sense. They aren’t flaws, but they also aren’t fixed personality traits.
Ali Shapiro [00:33:53]:
Okay?
Ali Shapiro [00:33:53]:
Perfectionism is a safety strategy, right? If I do the thing perfectly, I follow the keto diet perfectly, there’s no chance I’m not going to fail.
Ali Shapiro [00:34:02]:
Right?
Ali Shapiro [00:34:03]:
It’s not really true, but we like to think of that. We are eliminating the illusion of risk. If I do this work project perfectly, no one’s going to find me out, that I’m an imposter or I’m not going to fail.
Ali Shapiro [00:34:14]:
Okay?
Ali Shapiro [00:34:15]:
Perfectionism is a safety strategy. It makes complete sense. I get it. And it creates really rigid thinking. Completely rigid thinking. I used to Think I was all or nothing, okay? I was like, I’m all or nothing. And now I realize, no, no, no, that’s a developmental plateau that I was just how I was thinking, right? And most of us start at this pla. This developmental plateau in these protective strategies, but they, these strategies just don’t serve us anymore.
Ali Shapiro [00:34:42]:
They might have been really effective at one point, but not anymore. So for example, what has worked for me over 40 so that I have time to be the parent I want to be, be the partner I want to be, and tend to my health. The way that I want to do is I had to tackle my overworking.
Ali Shapiro [00:34:58]:
Okay.
Ali Shapiro [00:34:59]:
And the binary or all or nothing, or either or however you think about it, perfectionism that I was dealing with was I was like, I’m always behind. I’m behind and behind. I could never work enough.
Ali Shapiro [00:35:10]:
Right.
Ali Shapiro [00:35:10]:
And I was judging myself constantly.
Ali Shapiro [00:35:12]:
Right.
Ali Shapiro [00:35:13]:
So the binary was I’m a header behind. I was like, oh my God, if I’m ahead, I’m safe. If I’m behind, I’m. I’m at risk for not getting things done, missing out on stuff, financial ruin, all the things, right? And so that is one way, and it’s a very common way that a lot of my clients think. And this is why we can’t compare ourselves to others.
Ali Shapiro [00:35:33]:
Right.
Ali Shapiro [00:35:34]:
The messiness means we’re just not all living the same life. We’re not running the same race. We may be getting off medications, and that’s great and helpful for us. We may be switching medications that take longer than we expect. In this last truce with food group, we had two people who had major surgeries and both of them didn’t go as planned.
Ali Shapiro [00:35:55]:
Right.
Ali Shapiro [00:35:55]:
This is very common. And so they can’t compare themselves to the people who didn’t have surgery or we’ve had people whose parents health has rapidly declined. You can’t compare yourself to that person.
Ali Shapiro [00:36:06]:
Right.
Ali Shapiro [00:36:06]:
It’s just we’re all dealing with different stuff. You have to make peace with, with longer timelines. It’s just essential. And I know that’s hard. It’s taken me three years. So I have a lot of empathy there. And you gotta work to do that. Otherwise you’re gonna burn yourself out and you’re going to end up taking longer time.
Ali Shapiro [00:36:23]:
Right? That’s the irony of what happens here. So to thrive over 40, you really need flexible thinking and you have to work on your mindset to make this happen, to be able to pivot. But I am not talking about mindset the way that I see so many people talk about mindset. I’m not talking about negative or positive and like, I just got to get this done or I have to push through discomfort. That’s not always true. That’s actually part of the problem.
Ali Shapiro [00:36:51]:
Right?
Ali Shapiro [00:36:51]:
Even negative, positive, push through, don’t push through. You know, what would you know? I hear a lot of stuff that will all get us started, but it doesn’t keep us going. A lot of that is all or nothing. It’s doubling down on perfectionism though, right? I have to, I have to think like this. What I’m talking about is a more expansive, creative mindset, one that is flexible. And this is why I shared my example with exercise.
Ali Shapiro [00:37:14]:
Right?
Ali Shapiro [00:37:15]:
Okay.
Ali Shapiro [00:37:15]:
It can be about calories and that’s what I’ve been socialized and conditioned to believe. But I have also discovered it is more flexible and expansive when it’s also. I tie it to my mental health when it also means my sleep is going to get better, when I’m also going to be able to be more patient. When Essa is going through a certain developmental stage where he’s pushing back on everything.
Ali Shapiro [00:37:37]:
Right.
Ali Shapiro [00:37:38]:
It’s like, woo, right? So that’s the creative and expansive mindset I’m talking about, where exercise, food mean more than just about weight loss.
Ali Shapiro [00:37:47]:
Right?
Ali Shapiro [00:37:47]:
So we can include weight loss, but for sustainable habits and to learn how to pivot and have this flexible mindset, we have to learn how it means about more things than just weight loss.
Ali Shapiro [00:37:58]:
Okay?
Ali Shapiro [00:37:59]:
So as we say in my program, it’s not either or, it’s holding the and.
Ali Shapiro [00:38:02]:
Right.
Ali Shapiro [00:38:03]:
A lot of times clients will come to my program and say, I’m finally doing something for me.
Ali Shapiro [00:38:08]:
Right.
Ali Shapiro [00:38:08]:
And then what they come to realize pretty quickly is like, oh, and this is going to benefit everybody in my life.
Ali Shapiro [00:38:14]:
Right? Right.
Ali Shapiro [00:38:15]:
It’s like this either or is everywhere the way that we think.
Ali Shapiro [00:38:18]:
Right?
Ali Shapiro [00:38:19]:
Or if I’m investing time in myself, then I’m taking from others, right? This is part of this all or nothing rigid thinking. It’s either my needs or other people’s needs instead of no where is it when everybody wins? And again, as a mother, as, you know, someone helping with aging parents, it can’t always be just only about us. But there is so much more where we can hold the.
Ali Shapiro [00:38:43]:
And.
Ali Shapiro [00:38:43]:
And that’s the work and that’s how you pivot is to get out of these all or nothing ways of thinking.
Ali Shapiro [00:38:49]:
Okay?
Ali Shapiro [00:38:51]:
Like, I’ve even had clients think health and weight loss are at odds, right? And then through the work, they’re like, oh, I’m seeing how being satisfied, feeling good, this actually is going to serve my weight loss goals. Yes, they aren’t either. Or health and weight loss are in a healthy way, are moving in the right direction in a sustainable way. There are certainly ways to be unhealthy with weight loss, and it doesn’t have to be that way. So when you learn how to pivot, this is how you go from all or nothing cycles of on and off, or, you know, some people think, oh, I’m perfect, and then chuck it. Eff it. When you learn that, you learn a flexible and no fail structure that meets you where you’re at in your real life and you can succeed beyond what you can imagine right now. Okay, so how do you really do that? I’m going to give you some tips now, but this is also what I teach and you can learn in my upcoming fall program.
Ali Shapiro [00:39:42]:
Why am I in this now? Live the courage for consistency.
Ali Shapiro [00:39:46]:
Okay?
Ali Shapiro [00:39:47]:
This is a skill we can learn. It’s not something anyone’s gonna teach you. It’s not something you learned at school, but you can learn it. And in my opinion, you just have to learn it for the world we live in. Another huge outcome, clients say, is, I have so much more discernment, right? That’s what flexible thinking is. And it’s like, yeah, we need discernment for the world that we live in. Not only for who’s peddling bullshit with wellness and health, but also how we are going to build a better world through all this collapse. And for anyone who’s like, thinking flexible thinking, like, how does that show up in my everyday life? It’s when the answer is, it depends, right? And you bring in context.
Ali Shapiro [00:40:24]:
So any of you who are experts at what you do, which I know a lot of you are, you already have some of this flexible thinking, right? If you are an attorney, right. You know that the way you interpret the law. Well, it depends, right? If you are. A lot of my clients are in leadership positions, right? At their work, you know, the answer is it depends, right? A lot of my clients are therapists, are doctors, are in traditional healthcare themselves. They will tell you there’s like so many decision trees that make right, but we still think health and weight loss is just about diet and exercise and not this flexible thinking and not learning how to pivot, not be perfect.
Ali Shapiro [00:41:03]:
Okay?
Ali Shapiro [00:41:04]:
So I will put a link in the show notes to sign up for a free masterclass that I am offering on September 3rd called Catch Yourself before you fall off track. And it’s A free sneak peer preview of my why am I doing this now Group program. So if that’s calling to you and this resonates, join us. It is so much freaking fun. Okay, so some beginning tips of how to pivot. Instead of being trying to be perfect with someone else’s plan or your own perfect timeline is you have to accept there is no perfect plan out there, okay? And this is hard. People will sell you on that, right? In traditional marketing, you’re taught, like, identify a problem, agitate it, right? And what that means is, oh, my God, I’m gonna get you into your insecurities. I’m gonna give you so much fear, going to make you have so much self doubt that you’re going to pay me to alleviate that feeling, right? You already feel overwhelmed with nutrition.
Ali Shapiro [00:42:07]:
I’m going to tell you, this is why this is different. This is why this isn’t diets. This is why it’s about you won’t feel hungry. This is your answer, right? Oh, I feel so much better temporarily, but then long term, you beat yourself up rather than realizing you don’t need to be fixed. But your approach does. Okay, so I’m going to do an entire future podcast on this. But for now, you have to accept there’s no perfect plan. If it was perfect and simple, you would have figured it out already.
Ali Shapiro [00:42:33]:
That’s just the plain truth. You are smart. Even if you don’t feel that way, you are. So there’s. And that’s why I love live groups that I do, because there’s so much power in working in community with this. You see that? Oh, my God. Everyone has different needs, different health histories, they’re dealing with different challenges. And when you see how people actually start to work through they’re all or nothing patterns.
Ali Shapiro [00:42:56]:
You’re like, we’re all so different and we all have such different unique circumstances. But of course, there’s universal themes. You’re like, no one can ever follow the same plan in the same way. So that’s one thing is you have to accept that. Second thing, don’t start with the end in mind. Start where you are and focus on momentum and learning.
Ali Shapiro [00:43:17]:
Okay?
Ali Shapiro [00:43:17]:
You gotta start with your real life, not some idealized version of how it should go, right? I’ve talked about how when I was postpartum and like, all right, I gotta start lifting, right? The first three months I tried to lift, like I wasn’t sleeping, like something happened and I. And I was injuring myself and I was like, oh, my God, Thank God. I know this.
Ali Shapiro [00:43:37]:
Thank God.
Ali Shapiro [00:43:38]:
I’ve worked through all of this for myself. I’m like, you just gotta focus on showing up, right? And then I started. Then after three months, I was like, I’m hiring a trainer. This isn’t working. Trying to do it at home on a video, right? It’s like, okay, I learned, okay. Then I started working with a trainer and I had written off like I was going to a CrossFit gym and I saw people doing box jumps. I’m like, I will never do that. Like, have those people had children.
Ali Shapiro [00:44:01]:
I have plantar flashitis. And my trainer really met me where I was. Hat, hat tip to Erica Martin. I’m no longer working with her, but she’s the best, one of the best. And within a year, I was doing box jumps, right? So you gotta start with where you are, not some idealized version of how it should go, right? And you will learn as you go what works for you. And you will learn how to build a more resilient plan. Perfect plans are not resilient plans. Resilient plans have time, space.
Ali Shapiro [00:44:29]:
They plan for things to go wrong. They don’t expect that they won’t. One of the biggest things I had to do is like, all right, how am I going to handle when I’m sleep deprived? What is actually going to work for me movement wise, when I’m sleep deprived? I could do a whole, whole podcast on that, but I had to actually plan for kind of like my worst days, right? Not all the time, but I had to have plans for those instead of waiting for perfect conditions. The last thing is I want you to focus on needs, not habits.
Ali Shapiro [00:44:56]:
Okay?
Ali Shapiro [00:44:57]:
So needs offer flexibility. So a need is I need to move my body, not I have to walk four days a week, right? A habit is I have to not eat carbs or have to reduce my carbs, right? That’s a habit. Okay, don’t eat carbs. I don’t know, maybe do people still do those as habits? The need is, oh, my God, I need to balance my blood sugar, right? It’s not about eliminating carbs or anything. It’s I need to balance my blood sugar for satiety. So when you understand your macro percentages of protein, fats and carbs and the quality of those, you can do that whether you have food at home or whether you’re going out to eat or whether, like many of us, you’re hit by, you know, I had. Our power was out for three days, right? Thank God I had the flexibility to know how to still balance my blood sugar. Because we had to eat out.
Ali Shapiro [00:45:45]:
My parents offered to have us over for dinner. Like there was just so much unpredictability. But I was able to eat for my sanity and to manage all of the complexity that was happening with the storm damage to our car, to our trees, like, you know, all that kind of stuff. I’m also going to link to the Orange theory episode about needs with movement and how, okay, if, if you’re, if you’re embarking on that knowing but not doing gap, it just means your needs are changing. So I’ll link to that since it was so popular. Okay, so in summary, perfection isn’t possible. Pivoting is powerful. You need to work on a more flexible mindset.
Ali Shapiro [00:46:20]:
You need to expand your mindset of what food and exercise are moving your body means for you.
Ali Shapiro [00:46:27]:
Okay?
Ali Shapiro [00:46:27]:
And it can be at different times and different phases of your life, different seasons. So this isn’t about a positive or negative mindset or pushing through. It’s about a flexible mindset. So final thoughts. What works over 40. Here’s our recap. Weight loss, still about a calorie deficit. And in truth, even health is if you care about autophagy, but you can be healthy without autophagy.
Ali Shapiro [00:46:49]:
But you have to focus on satiety. Eat in a way that keeps you full and nourished, not feeling deprived. You have to move for meaningful reasons, not just weight loss. Movement is medicine. Mentally, emotionally, physically, spiritually, on a soul level. Whatever you need it to be that day, that’s what your movement is gonna look like. Lastly, you have to learn to pivot over perfection. Do not start with the end in mind.
Ali Shapiro [00:47:15]:
Surrender that there’s no perfect plan. Keep your eyes on your own paper. You can’t compare your. You can’t cheat on what other people are doing, right? Be where you are in your real life and know what support you need.
Ali Shapiro [00:47:26]:
Okay?
Ali Shapiro [00:47:26]:
Body included amongst imperfection.
Ali Shapiro [00:47:29]:
Right?
Ali Shapiro [00:47:29]:
So this is planning for things to not go the way you expect them to and surrender your timeline. And again, I know that’s kind of a spiritual lesson. At least it is for me. Lastly, if you need help with the knowing but not doing gap in terms of these what works, ideas, or like I said, with just regular exercise and nutrition especially, I hope you will consider why am I eating this now? It is a beautiful invitation into consistency in a way that is nurturing, builds self trust and will get you so much more than just about food.
Ali Shapiro [00:48:03]:
Okay?
Ali Shapiro [00:48:04]:
And you can get a free sneak peek of that at my free workshop called Untangle your food triggers on Wednesday, September 3rd. And there’s a link to sign up in the show notes. We’ll do lots of Q and A and coaching, and thank you for the support to get to episode 300. Talk about consistency, having to look different at different times. Given I’ve been doing this podcast for almost four years. It’s taken many different rhythms, different focuses, and yet the guiding mission is always to talk about the intersection of food, psychology and culture and deliver information to you so that you, you can live your most whole, healthiest, feeling, alive life. So thank you for joining me in that journey.
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