by Michelle Casey
The mission of this podcast is to give you a solid foundation for your relationship to food and to your health, demystify the science around gut health, and encourage critical thinking with maybe more than a little swearing. Season One is basically a comprehensive wellness course, outlining my “Get Your Sh*t Together System™” that will help you optimize, personalize, and systematize your health goals.
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9/11/2021
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December 13, 2021
<p>I just want you to win. I want you to get off the roller coaster of trying to fit into someone else’s plan so you can reach your goals for real. That’s why step 9 of my “Get Your Shit Together” program is about making your new habits sustainable.</p><p>Creating the protocols isn’t the hard part. It feels great when you make a bunch of huge changes, but then it’s followed by this crash when you can’t keep all the plates spinning. So how do you make changes that doesn’t put you on that shame roller coaster? Revisit what we talked about in Episode 2 and make sure you’re using as little willpower as possible.</p><p>In the science of habits, there are 4 steps that get hardwired into our brains to make a habit.</p><ol><li>The cue: The signal or trigger, which you can reprogram by reducing or increasing “friction” for certain habits</li><li>The craving: Your brain gets bored easily. It loves novelty. It’s satisfying to stick with a new habit for a little while, but the novelty wears off.</li><li>The response:</li><li>The reward: Dopamine, always.</li></ol><br/><p>Most importantly, you need to surround yourself with people who can see your goals with you and have the bandwidth to support you.</p><p>If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit <a href="https://www.goodpoopersclub.com" rel="noopener noreferrer" target="_blank">goodpoopersclub.com</a> to get the scoop.</p><p>Connect with me more at <a href="https://michellecaseynutrition.com/podcast/" rel="noopener noreferrer" target="_blank">https://michellecaseynutrition.com/podcast/</a></p><p>Or on the socials:</p><p><a href="https://www.facebook.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.facebook.com/michellecaseynutrition/</a></p><p><a href="https://www.instagram.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.instagram.com/michellecaseynutrition/</a></p><p><a href="https://twitter.com/holistic_AF" rel="noopener noreferrer" target="_blank">https://twitter.com/holistic_AF</a> </p><p>Music credit: “New Way Forward” by Young Presidents</p><p>A <a href="https://www.angiemjordan.com/podcast-launch-bestie" rel="noopener noreferrer" target="_blank">Podcast Launch Bestie</a> production</p>
December 13, 2021
<p>Now it’s time for step 8 of my “Get Your Shit Together” system - and yes we skipped over step 7 for now. We’re going to dive into how to measure what matters. Go back to your worksheet from Episode 2 and look at these 3 areas:</p><ul><li>Have you created long-term and short-term goals for your health?</li><li>Do you also have smaller milestones you can actually meet?</li><li>Are you being a scientist and not a judge?</li></ul><br/><p>My husband will confirm that I have the longest to-do list. I always overestimate what I can get done in a day, but I always start with an intention. When you set your goals, you are setting an intention.</p><p>Bodies don’t always react the way we want them to and there are some circumstances beyond our control, but it’s important to keep track of the actions that are within your control. Set yourself up for easy wins. You deserve the dopamine hit, even if it’s something that seems insignificant. </p><p>You know you best. If it’s more motivating to set a practically impossible goal, do it. If you do better with tiny goals you can trip over, do that. Just make sure they have a set timeline and check in with yourself at each milestone. Reset, reassess, and move forward. </p><p>This is not the time to drag yourself through the mud. Now is the time to employ the scientific method rather than judging yourself. A reminder about the scientific method:</p><ol><li>What’s the question? What are you observing? </li><li>Do a little background research. What’s your hypothesis if you try something new? Keep it clear and give it enough time to work.</li><li>Test your hypothesis by doing an experiment. Test whether your prediction is accurate. Keep the changes tightly controlled so there are as few variables as possible.</li><li>Analyze your data and draw a conclusion. What seems to be working or not? Decide if you’ll continue on that path or if there’s something deeper to be done, like testing.</li></ol><br/><p>If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit <a href="https://www.goodpoopersclub.com" rel="noopener noreferrer" target="_blank">goodpoopersclub.com</a> to get the scoop.</p><p>Connect with me more at <a href="https://michellecaseynutrition.com/podcast/" rel="noopener noreferrer" target="_blank">https://michellecaseynutrition.com/podcast/</a></p><p>Or on the socials:</p><p><a href="https://www.facebook.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.facebook.com/michellecaseynutrition/</a></p><p><a href="https://www.instagram.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.instagram.com/michellecaseynutrition/</a></p><p><a href="https://twitter.com/holistic_AF" rel="noopener noreferrer" target="_blank">https://twitter.com/holistic_AF</a> </p><p>Music credit: “New Way Forward” by Young Presidents</p><p>A <a href="https://www.angiemjordan.com/podcast-launch-bestie" rel="noopener noreferrer" target="_blank">Podcast Launch Bestie</a> production</p>
December 13, 2021
<p>First in step 6 of my "Get Your Shit Together" program, I want to make sure that you’re not trying to out-supplement a nutrient poor diet. Supplements are a great tool, but they are not a replacement for properly prepared, well sourced, balanced whole foods.</p><p>Now, what are some of the reasons why people may take supplements:</p><ol><li>To substitute for something that’s missing or low, or to compensate for a missing organ</li><li>Stimulation of a specific system, gland, or organ</li><li>Support for things like cognitive function, hormone production, adrenal function</li></ol><br/><p>How do you know if the supplements you’re taking are high quality or not? They’re not regulated by the FDA. We have recommended daily allowances of vitamins and minerals but those are mostly to prevent diseases like scurvy, not necessarily looking for ideal function. There are some 3rd party organizations that deal with their own measurements and certifications.</p><p>Next, what form of the actual vitamins are they using and how is the delivery method going to ensure that your body can actually use them? Is there a fat or oil included with the fat-soluble vitamins? Taking that a step further, if you’re following an anti-inflammatory diet double check that the oils included fit into your protocol and that you’re not allergic to them.</p><p>There’s a lot of information in this episode about the most absorbable forms of vitamins and how to look for them. </p><p>Now that you have a bit more knowledge about how to know that your supplements are higher quality or not, next you need to understand why you’re taking these supplements in the first place.</p><ol><li>How long is this protocol supposed to be?</li><li>Is it addressing the root cause or is it a band-aid?</li><li>Will taking this cause any imbalances? </li><li>How will I know if the intention of this supplement has been fulfilled? This is where testing comes in.</li></ol><br/><p>Regularly re-evaluate your protocol with your healthcare team, about every 3-6 months to make sure that you’re making progress towards your goals.</p><p>If you want a research-backed gut healing diet to reverse your systems and reset your relationship with food, visit <a href="https://www.goodpoopersclub.com" rel="noopener noreferrer" target="_blank">goodpoopersclub.com</a> to get the scoop.</p><p>Connect with me more at <a href="https://michellecaseynutrition.com/podcast/" rel="noopener noreferrer" target="_blank">https://michellecaseynutrition.com/podcast/</a></p><p>Or on the socials:</p><p><a href="https://www.facebook.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.facebook.com/michellecaseynutrition/</a></p><p><a href="https://www.instagram.com/michellecaseynutrition/" rel="noopener noreferrer" target="_blank">https://www.instagram.com/michellecaseynutrition/</a></p><p><a href="https://twitter.com/holistic_AF" rel="noopener noreferrer" target="_blank">https://twitter.com/holistic_AF</a> </p><p>Music credit: “New Way Forward” by Young Presidents</p><p>A <a href="https://www.angiemjordan.com/podcast-launch-bestie" rel="noopener noreferrer" target="_blank">Podcast Launch Bestie</a> production</p>
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The mission of this podcast is to give you a solid foundation for your relationship to food and to your health, demystify the science around gut health, and encourage critical thinking with maybe more than a little swearing.
Season One is basically a comprehensive wellness course, outlining my “Get Your Sh*t Together System™” that will help you optimize, personalize, and systematize your health goals.
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