The Jill Cruz Podcast

The key to balancing work and life is to take more time for self-care.

Beth Ramer is a career counselor and professional coach who helps women balance the alignment of work and life by prioritizing their well-being.

The unfortunate truth is that the concept of work/life balance is often an illusion because being a high achiever can push us into a state of trying to constantly manage unrealistic schedules.

Being in a chronic state of hyper-mode and dealing with persistent stress will compound over time, eventually leading to dangerous burnout.

To avoid damaging ourselves, we must take time for self-care, find moments to calm ourselves, and shift our energy to a relaxed state to recharge properly.

Prevention is easier than recovery, so make sure you are taking time to love yourself!

🔸 Beth works in the pharmaceutical industry and has a private practice: work-life balance is an illusion in many ways because we somehow always put ourselves last. 02:30
💮 Pushing to do everything at work or home makes us stuck in a masculine energy: there's a way to do it all in a more feminine flow state and open up our creativity. 06:40
🔥 Striving for that end achievement is perfect in small doses, but we shouldn't keep ourselves in constant overdrive: the pandemic had an enormous effect on health and nutrition because, for many of us, our bodies got used to overdrive, so we constantly looked for that rush. 12:50
🟢 Emotional resilience makes us self-aware and shifts away from reaction mode: that control can help us stay calm and have a moment of choice. 20:26
🌺 It's really about the holistic approach to our well-being: find something that you can add in today that's going take your energy up a notch and make you feel supported, cared for, and nurtured. 26:01
🧡 Set boundaries within yourself, and not just at your workplace: prevention is much easier than recovery. 29:29

Links:

Connect with Beth: www.linkedin.com/in/beth-ramer-8685a2a

Lose Weight for the Last Time: https://wynweightloss.kartra.com/page/lose-weight-for-the-last-time

"With Your Nature" Wellness & Weight Loss Blog: https://wynweightloss.com/blog

Connect with Jill: www.linkedin.com/in/jill-cruz-ms-cns-healthy-weight-loss

There is a lot of confusion out there about how much protein you need in a day.

That is why I really enjoyed this conversation with Beth Lipton. Beth is a food and wellness writer and shares her tips on why it is important to have meat-centric meals. Eating is all about self-care and giving the body what it needs, so the most important eating habit we can practice is listening to our body.

Our body requires a lot of energy to keep up with all of life’s demands, and the older we get, the more we need to maintain our physical health and muscle mass. Protein is an excellent source of what the body needs, and when paired with other self-care exercises, it can lead to a healthy and less stressful way of living. Making meat and fish a regular part of your diet can potentially elevate your health, energy, and muscles!

Shownotes:
🍖 Beth is a food and wellness writer, recipe developer, and the co-author of a cookbook called Carnivore-ish: the concept of the book is that we should be centering animal protein on our plates. 02:09
🏋️‍♀️ Beth's friend and co-author Ashleigh has a strong background in muscle building, especially for women. 06:33
⚡ We need energy for our physical, mental, emotional, and spiritual demands: energy is a thing that you build through your habits. 09:03
🧘‍♀️ Meditation practice is not about clearing your mind: Jill is on a journey of getting out of being a hyper person. 13:20
🤔 When we become more aware of the negotiations in our heads, we become more disciplined: meditation helps with discipline and keeps us from worrying about the future too much. 17:10
👠 Women don't expect anyone else but themselves to be perfect, and we need to work on that: I'm the master of my own universe. 22:53
✅ You need all 9 amino acids to have a complete protein intake: animal proteins are superior, but that doesn't mean you can't get enough on a vegetarian or vegan diet. 29:30
👩‍⚕️ The protein you take in today affects your energy over 24 hours: our bodies are exquisitely designed to handle anything we put in them because we are omnivores. 34:55
🥩 Carnivore-ish has 125 recipes and a ton of variety. 38:58

Links:

Connect with Beth: www.instagram.com/cookiepie0402

Carnivore-ish: www.amazon.com/Carnivore-ish-Protein-Rich-Recipes-Health-Muscle/dp/1628601477

Lose Weight for the Last Time: https://wynweightloss.kartra.com/page/lose-weight-for-the-last-time

"With Your Nature" Wellness & Weight Loss Blog: https://wynweightloss.com/blog

Connect with Jill: www.linkedin.com/in/jill-cruz-ms-cns-healthy-weight-loss

We can’t rely on punishing popular health practices to offer us the gentle healing we need.

Dr. Stephanie Zgraggen is a chiropractor and a nutritionist who focuses on the clinical nutrition side of her practice and helps women heal naturally.

Many women suffer from a variety of health issues and can’t get the help they need from standardized healthcare practices or commercialized products. Extreme dieting, intense training, fasting, and pills can be more detrimental to the body than helpful, but self-care practices that reduce stress and increase your positive mindset can do wonders.

If you are having trouble making progress on your self-care journey, a certified nutritionist may be able to help you discover the root cause of your problems and put you on the path to success. Getting healthy isn’t a quick-fix, so stay positive and research the kind and gentle help that you need.

🩸 Dr. Stephanie is a chiropractor that focuses on clinical nutrition and helps women with hormone balance, adrenal fatigue, digestive disorders, and others: she had her own crazy hormonal story. 02:01
🤷‍♀️ So many different parts of your body are talking to each other: when you take birth control, you tell your whole system to shut up. 07:09
💅 The body always triages: it doesn't care about your weight or what your hair and nails look like. 10:29
✅ The more cortisol you produce, the more nutrients you need to regenerate your gut: stress is not just coming at you from one place. 12:23
💊 Many products we see on the market aren't even at therapeutic doses: treat the cause, not the symptoms. 16:20
💚 When you fast too much and too long without having proper nutrients stored, you can start having negative effects: choose nourishment over punishment. 17:41
🪫 If you barely have the energy to get through the day, you don't have it for workout routines either. 20:35
🤩 Looking for progress, not perfection: when your body works better, anything you take will be more effectively utilized. 23:30
🍵 Drug absorption can vary depending on the type of therapy: we store a lot of estrogen and toxins in our fat cells - a true metabolic detox is helpful with balancing hormones and releasing toxins. 26:12
🌸 If you're looking for a clinician, do the research and find somebody kind: hormones are important for osteoporosis and dementia. 33:35
❤️ You can have the help and support to heal from the inside out. 37:21

Links:

Connect with Dr Stephanie: https://drzgraggen.com

Detox your morning routine: https://drzgraggen.com/morning-detox-ebook

Lose Weight for the Last Time: https://wynweightloss.kartra.com/page/lose-weight-for-the-last-time

"With Your Nature" Wellness & Weight Loss Blog: https://wynweightloss.com/blog

Connect with Jill: www.linkedin.com/in/jill-cruz-ms-cns-healthy-weight-loss

🧬 Bioidentical hormones exactly match human DNA hormones: synthetic estrogen can be harmful, but that's not the whole story. 02:44
🤦‍♀️ Some women get a hysterectomy and nobody tells them anything about their hormones. 05:59
❗ When some hormones start to dip: lower progesterone causes your body to want to hold on to fat like a survival mechanism. 07:45
✅ If your mom is getting forgetful, check her estrogen-circulating estrogen that keeps the amygdala active. 10:21
📋 Reasons to go to an anti-aging doctor: the tests that Dr. G does. 13:07
🎯 There's no age limit for receiving bioidentical hormones: women need adequate hormonal therapy after a hysterectomy. 16:54
👩‍❤️‍👨 A story of when progesterone saved a marriage. 19:26
📊 You can get your life back: cortisol is a stress hormone that we shouldn’t forget about. 21:31
💊 Semaglutide helps you lose weight that won’t come back: the misuse and overuse of Semaglutide. 23:33
🧑‍⚕️ Doctors have to play friendly, get their egos down, and accept that we all need to do this together. 28:42
✅ I don't have to settle because I'm 45 and post-hysterectomy: give yourself permission to feel human again. 31:20
👉 We can expand our potential: seek out the care you deserve. 34:04
❤️ Do it from a place of love. 38:53

Links:

👉 Connect with Dr. Bonnie: www.studiohealth.net

🌸 Natural Weight Loss and Wellness: www.wynweightloss.com

🌟 Connect with Jill: www.linkedin.com/in/jill-cruz-ms-cns-healthy-weight-loss

✅ Book Jill to speak: www.jillcruz.com

💗 Join our Love Challenge: https://members.wynweightloss.com

🙋‍♀️ Michela is a therapist who is incorporating Neurofeedback into her counseling sessions: primarily helping women who’ve experienced trauma. 02:08
🤷‍♀️ What does it mean to “experience trauma”? Minimizing the way that we feel leads to all sorts of diagnoses. 04:14
👉 Weight loss is a byproduct of improved health: trauma might affect human behavior without us knowing it. 06:35
🔁 When patterns of behavior are still recurring in the weight loss process: somewhere deep underneath, trauma might provoke this. 09:28
🧐 We're not looking at external factors that probably impacted our inner dialogue: do we really hate our legs or did someone tell us to do that? 11:26
🤩 The cathartic process of sitting with your emotions: the cyclical pattern of chicken and egg is a lot less negative. 14:07
😤 Physical and mental health diseases are related to suppressed rage: you don't really know it's there until it bubbles over and comes out.16:47
🧠 Neurofeedback teaches the brain to re-regulate and let go of old patterns to be able actually to change the behavior. 21:47
📌 QEEG Brain Map measures the activity on the surface of the skull: forty sessions are needed to track changes in the brain. 23:11
🤯 Neurofeedback sessions: The brain naturally feels good and wants to stay in that mode but illnesses, events, and trauma change it. 25:09
💊 The pill should not be the first solution: 80% of adults are on at least one medication. 27:07
❗ Depression can’t be fixed with antidepressants: it can be genetic, but for most people, it is a reaction to their environment. 29:39
🩺 All options should be laid out for the patient to choose from: when you need to find a new doctor. 32:07
😇 The best predictor of you getting what you want is liking your therapist and feeling close to them. 34:23

Links

👉 Connect with Michela www.connectedbraincounseling.com

📘 Book Rage Becomes Her: The Power of Women's Anger: https://tinyurl.com/rage-book

🛋️ Hendrix’s therapy: www.hendricks.com

🌺 Natural Weight Loss and Wellness: www.wynweightloss.com

✅ Connect with Jill: www.linkedin.com/in/jill-cruz-ms-cns-healthy-weight-loss

🎤 Book Jill to speak: www.jillcruz.com