Surviving the Side Hustle

Gut Feelings: Kate's Path to Digestive Enlightenment and the Secrets of Eating for Emotional Balance

• Coach Rob • Season 1 • Episode 42

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Ever felt like your mood swings might actually be tied to your gut health? Kate, an integrative nutrition health coach, pulls back the curtain on the complex dance between our digestive system and our mental state. In a revealing conversation, we navigate her own transformation from digestive distress to wellness warrior, dissecting the far-reaching effects of a healthy gut on our physical and emotional well-being. She's not shy about critiquing the standard American diet, either, offering insights into how small changes in our eating habits can be both satisfying and transformative.

We've all been there—trying to strike the perfect balance between healthy living and indulging in life's tasty temptations. Kate champions the 80/20 rule for eating, advocating for moderation and the joy of culinary pleasures. Our discussion ventures into the realm of self-compassion versus the rigidity of strict diets, offering a refreshing perspective on finding harmony between discipline and grace. Plus, we hear personal stories of food sensitivities and the eye-opening journey of elimination diets that remind us of the individuality of our health journeys.

Wrapping things up, we get a glimpse into the future of wellness coaching with a sneak peek at Kate's upcoming virtual offerings, including an e-book and a 30-day online program designed to kickstart your gut health. She also shares invaluable advice for those balancing the hustle of entrepreneurship with personal health goals, emphasizing that discipline is not just a factor in diet but the driving force behind success in all endeavors. Whether you're looking to reset your health or find inspiration to keep pushing through the challenges of your side hustle, this episode is packed with wisdom and practical takeaways.

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Speaker 1:

guys, today I've got my friend kate on. Kate me had a little trouble, but we're finally locked in, we're getting it recorded and we're getting this out to the people, because people need to know who you are and what you're doing. So how are you?

Speaker 2:

I'm doing great. Thank you so much for asking, rob. Yeah, that, um, it was so funny how that happened the last time. You're like this has never happened before. So that's glad to be back and that we're actually able to do it today and start off May and spring tight and try to get people geared up for the summertime.

Speaker 1:

Oh yeah, love it. Summer's right around the corner, so hopefully we'll dive right into it and get people some information that they can take home. So, before we dive into the content and tips and things like that, do you mind giving us a little bit of a background on who you are, who you help and what kind of the problem is that you solve, and share a little bit about your story?

Speaker 2:

and share a little bit about your story. Sure, so I am an integrative nutrition health coach and I got my certification in January of 22. I figured, with COVID being still kind of prevalent, it was my time to go back to school and do something that I've been passionate about since my late 20s, when I had to endure a whole bunch of digestive walls myself, which kind of led me down lots of different rabbit holes that brought me to where I am now as a health coach and really being passionate about gut health and how it affects everybody, you know, in different ways. Sometimes it can manifest, you know, obvious digestive issues, but then also people having kind of, you know, anxiety, depression, different mood disorders, as well as hormonal problems too.

Speaker 1:

So 2022 is when you got involved with nutrition and became certified, and is that solely? What you're doing now is helping individuals with gut issues and gut health, or just nutrition in general? Is it specifically just that, or is it a little bit more into like body fitness and things like that?

Speaker 2:

I work on kind of a whole person approach, more holistic aspect, so I take into account as people are happy in their relationships, in their career, with their finances, to kind of incorporate all that, because if you're stressed out, there's a huge connection between stress and your gut health. It's very closely tied and I've actually done a lot of posts on my Instagram account talking about this very topic because I'm so passionate about it. The vagus nerve connects directly from your stomach, from your gut, to your brain, and so when you're stressed out in your mind, it talks to your gut, and when your gut's all stressed out, it talks to your mind. So it's, you know, goes both ways and um. So I don't just talk about gut health, but that is where, uh, the majority of my focus is. Losing. Losing weight and feeling better about yourself and happier in your life overall are just natural consequences of focusing on that.

Speaker 1:

Yeah, net. So I've heard people say this phrase before, so correct me if it's wrong, but I'd like to hear your take on it. Your gut is the brain that controls the brain in your head. I don't know exactly if I might have pictured that or not, but what does that mean to you? Is that true? Is the gut the main driver of how we think and control and do things?

Speaker 2:

Well, it's called the second brain. Yeah, definitely, I absolutely agree with it. And it also starts your immune yeah, definitely, I absolutely agree with it and also starts your immune system too. So, literally, when your gut is out of balance, you know, the lifestyle that you lead really affects the gut, which affects everything overall.

Speaker 1:

So I want to ask you sorry for kind of like throwing random questions out, but it's crazy how, like the food that everybody eats and like the traditional, like or the standard American diet, I guess, is what everyone seems to be calling it sad diet. Um, it's, it's crazy how, like our kids are having such crazy amounts of sugar and just like so much processed stuff and they don't really take care of where the food is coming from and so many people go through their lives just not understanding and like it's crazy, right, how, like the food that we're eating giving to our kids.

Speaker 2:

It's just like craziness yeah, for me there's like, I see, a huge disconnect between, um, you know what people used to eat and they're like, oh, you know, organic food, and it's like back in the day it used to just be called food. You know, there was no organic, it was just that's food. And you know now the processed food, that's food. It's not really food, it's food like products. So I mean even not to hate on American cheese because my own kids love it, but it's not actually cheese, it's a cheese-like product. So, you know, there's a huge disconnect between, I think, what people are consuming and not realizing that, hey, this is an actual food and all of these chemicals in it, what actually are they? And are they serving my body or are they making me sick? And, you know, taking a look at that, I think, is really important for me myself.

Speaker 2:

I had major digestive issues when I was in my late twenties and it stems from, you know, having foods that weren't the best.

Speaker 2:

Like most 20 year olds, I was just like, hey, I can eat whatever I want and the lawnmower me, you know, like, and not thinking anything about um, that, and then I started having all of those problems and, um, you know, even before that I was diagnosed as bipolar two from when I was I think it was when I was 21 on and on heavy medication and all kinds of you know therapy, all kinds of treatments and stuff, and, um, it wasn't until I was in my 30s that I did an elimination diet because doctors couldn't figure out what was going on with me and I went to gastroenterologists.

Speaker 2:

Like you know, I did all the things that I was supposed to do with me and I went to gastroenterologist, like you know, I did all the things that I was supposed to do but, um, they just couldn't figure out what was going on. So I finally did an elimination diet, took out the foods that I thought could be causing me issues, and it turns out that not only did that help out with my digestive issues, that also helped out with my mental health issues. And I actually didn't.

Speaker 2:

I was able to go off all of my medication and it turns out I'm not bipolar too. I just had undiagnosed food sensitivity.

Speaker 1:

it is to our overall health, not even just you know oh, I don't want to get this cold, let me go take some extra vitamin c but also just how we're feeling overall as a person yeah, um, you said a lot of great things right there and uh, first thing that I was told that touch on because it was most recent is the people like tend to wait until they start to feel a little bit sick and they hammer the vitamin C and start getting the fluids in. Can you talk a little bit about maybe how? Because I feel, like us as our society, it's always the symptom and not the cause and that happens so much. Do you find yourself battling that a lot with a lot of your clients, like complaining and working through the process, that you can't just eat one apple one day and then all of a sudden eat the doctor. You've got to be consistent and eat well on a day-to-day basis, kind of thing.

Speaker 2:

Well, I think this is a thought process that's pervasive throughout, um, you know, especially the western civilization. Now, we, we want what we want when we want it, and we want it yesterday, not even like right now, but yesterday. So it's it's really hard and a lot of people they don't actually want to do the work was so programmed to, um, you know, oh, I'll just take a pill for this, or oh, I'll just do that, and there is no easy button for getting you know, total health, um, to have that. It's not, it's not a diet, it's not. Um, you know, something that you can easily do.

Speaker 2:

It's a whole lifestyle and a lot of the times, it's actually people's mindsets around food and their behaviors and their habits, and a lot of people use it as a soothing mechanism when they're stressed out or when they're depressed, or you know it's, it's it's very complicated subject and so, um, you know, I'm not just there's a big difference between, like, a health coach and a dietician or a nutritionist. It's not. I'm not just doing, like you know, talking about the health aspects and the nutrition aspects of food, but I'm also getting into the nitty gritty of people's mindsets and their behaviors and why they do the things that they do, and how we can unpack all of that and kind of dismantle it so that they can start building new habits, so that they can live the life that they're really wanting to.

Speaker 1:

Yeah, that's some powerful stuff. So I would imagine working with clients who are very familiar with a lump student, like, let's just say they're addicted or maybe not addicted, but they tend to turn to their comfort food very frequently when things happen in life. How do you help them bring awareness? How do you handle a situation where they're constantly trying to comfort food because of some other external factor going on in their life? I would imagine you don't want to completely eliminate the comfort food from their life totally, unless it is causing some serious kind of harm. But how do you bring them back in while still kind of allowing them to be like teaching them to be okay with certain foods and things like that?

Speaker 2:

I'm a big proponent of um the 80 20 philosophy, where 80 of the time you eat you know very well and you're mindful about what you're consuming, and then 20 of the time you're like you know what. I went out to dinner last night. Or you know I I'm going to a family barbecue and I want to be able to have a brownie, or, like you know whatever it is that you, you allow yourself to have that balance because you know the opposite. It's just as much of a food issue as someone who's overeating. You know, having that kind of not enough balance in your life.

Speaker 2:

I'm a big proponent of balance and giving oneself grace has been huge, especially for myself. Even I noticed that when I give myself grace and stop like shaming myself for the things that I do or oh man, I messed up and I didn't do this, or I ate those cookies and I know I shouldn't have, if I'm just like well, I ate those cookies and I did that. And tomorrow, if I'm just like well, I ate those cookies and I did that, and tomorrow is a better day and I can start over again tomorrow, and just you know, put it aside, you don't have to shame yourself about it and just yeah, I did that. I know better, I know I can do better, and tomorrow I will do better and just go on from there instead of you know, because otherwise it's just a circle of constant shaming and then you're eating to. You know, soothe the the, the feelings that you get from being shamed, and it's just yeah not productive stuff.

Speaker 1:

Yeah, I mean, I know firsthand. When I was first getting into, uh, the whole world of health and strength and conditioning and things and I went out of way for entry books if I didn't hit every single rep or every single weight and things and I went out and went for a training course I didn't hit every single rep or every single weight and things that I was supposed to do, things that I said I was going to do, I was living that all or nothing and it was driving me insane. If I wouldn't make it all the way through it would totally deter me. So what do you have to say to that? Have you ever done 75 hard?

Speaker 2:

Because that's literally an all or nothing kind of thing. So that kind of goes against the philly's. On that age, when you got a rule I haven't, but I've heard of it and I have to say even with doing the 80, 20 during that 80, you still have to have discipline, you still have to show up, you still have to want it more than you want that dinner roll.

Speaker 2:

You know like it's not there there's no, yes, you have a 20 you know little grace period that you give yourself of like oh yeah, I had a little fun, or I had a cocktail or whatever it is that you imbibed in that you normally don't. I don't want to, um, but in that 80 you need to be disciplined and you need to be like nope. This is what I'm sticking to and that that's it Um so again it's not like there.

Speaker 2:

it's like oh well, ain't Hilly, and we're not going to do anything, it's just you know there's there's a bit of a balance, um, because there is something to be said about the discipline um, that that that discipline will get you through when your motivation falters, when you know everybody around you at the dinner table is having a dinner roll or is having a pasta dish or whatever it is, and you're like, yep, I'm not great. And it's that discipline that's going to see you through those moments that maybe you're going to have to make a choice that you don't want to make, but it's going to lead you to the goal that you do want, that you're trying to achieve, that you're trying to, you know, bring into your life. So you have to decide what you want more that dinner roll or your goals.

Speaker 1:

Yeah, I'm feeling a little attacked right now because I love dinner rolls. I feel like you're talking like right into my soul and like ah.

Speaker 2:

It's like I know but it's all good.

Speaker 1:

So, and and I love, I love that and um, you were, you had sent something way back to earlier in our conversation, um, and you had said that you filled in and took it upon yourself to really dive into this elimination. That haven't you known what to do? And how'd you get introduced to that? And did you just like cut everything out and like bring yourself into like starvation mode and you're like, okay, my body doesn't hurt, but I'm starving. How do I like how did you rebuild? Like how'd you go through that whole thing?

Speaker 2:

well. So I, I was uh, I don't know if I would say blessed, because I feel bad that my older sister also had to go through something similar. But she kind of paved the way and was like, when I told her what was going on after you know a year or so, I was like, oh my gosh, this is like I can't figure out what's going on. She's like, oh, I went through that a few years ago and, you know, told me some of the foods that bothered her, and so I had a little something to piggyback off of based on that. So I took out, like I know for me, I took out corn, I took out oats, I took out gluten, I took out dairy and I felt so much better doing that.

Speaker 2:

I can have raw dairy, but a lot of processed foods like milk and ice cream are typically not very good for me. I can have raw milk and homemade ice cream is better for me, but you know others, I'm just like that's not working out for me so well, you know. And if you don't have an older sister, by the goes of that, you can start a food diary where you know, for a week or two, you just make notes of what you've eaten and how you feel you know afterwards, so that you kind of have like a base of like okay, I'm going to see this, you know kind of pattern going on. Oh, I ate, you know I ate strawberries, and then I, you know, felt like X, y or Z, you know, and you start noticing a pattern and, based on that diary, then you can go from there and eliminate the foods that you suspect may be causing you issues yeah, um, who doubted, though for a whole week.

Speaker 1:

That sounds like a lot of work. Can I just take like some kind of pills or something? What do you do when you have to work with somebody in a situation like that?

Speaker 2:

well, it is, uh, it is a lot of work. And so, you know, when I, when I'm talking with uh, prospective clients, it's not just uh, you, you know, are we going to be effective? It's like, are you actually going to be willing to do the work that you need to do to achieve what you want to achieve? Because everybody can say, oh yeah, I want to lose 10 pounds, or, oh, I want to, you know, fit into this dress, but are you actually going to? When it comes down to it, are you actually going to put in the work and be okay with having to do the hard things?

Speaker 2:

And, um, a lot of the times they, they come up with a lot of roadblocks. And that's again where, like the mindset and talking through things and realizing that that's coming from like a space where, like, hey, I use this food to you know self-soothe, and so for a long time, you know, this kept me, kind of quote unquote safe in my life, because it was a coping mechanism that I utilized and if I'm going to change things, I may not have that anymore. What am I getting, you know? And so there's a lot of boundaries that people can put up and roadblocks and stuff, and so we talk through those and we, you know, come, come to facebook them and are like, hey, this is what's happening. What do you want?

Speaker 1:

more and again it's you have to want these things more than I want them for you yeah, that change is scary and when people, when there's something you said uncomfortable, one thing, they know something needs to change, but that change is the difficult part. It's uncomfortable and that really scares people. And, exactly like you said, until the pain of continuing surpasses the pain of that discomfort of change, people get stuck in whatever they may be doing. Of that discomfort of change, people get stuck in whatever they may be doing, whether it is with health, if it's in their job, if it's in certain relationships with people and such. So that's so true there.

Speaker 1:

You said that you didn't start experiencing some of these issues until your mid to late 20s and that's a pretty good reflection on how resilient our human bodies are. So you're just, essentially, you're poisoning yourself, you're hurting yourself for all these years in your body, put up with it, put up with it, put up with it until it finally just cracks and was like okay, now something's made. Is the recovery process just as long, where it's going to take years and years and years to start feeling better?

Speaker 2:

No, no, no, it's going to take years and years and years to start feeling better. No, no, no. You know, for me, maybe, in the case of if you have celiac disease, that you might have some issues, because most people who get diagnosed with that don't get diagnosed until later on in life either, and so a lot of the damage to, you know, their intestines and stuff has already been done. But for me, um, you know, removing the foods that are causing inflammation in my body, I mean initially, especially with gluten, because, and dairy too, like you know, um, and not to say that I don't have dairy now, but I, I used to drink a gallon of milk but you remove those and after the second week, the first or second week, you realize your joints don't hurt as much, you don't have as much inflammation, you don't have as much brain fog, you can think better, you can think more clearly and, um, maybe you're going to bed easier and staying asleep, um, there's so many different things that, like I had, I had somebody that I, you know, I had suggested them doing the elimination diet because, um, what they were talking about, I was like you should read the book Weebelly and you should try doing an elimination diet.

Speaker 2:

I think that'd be really helpful for you. And they weren't like a client but more of a friend of mine and acquaintance and I was like you should try this. And so he did. And because he wasn't able to you know, works out and runs 5Ks and stuff and he wasn't able to lose the belly weight I was like check out this book, try these things, see how you go. He's lost so much weight he's had to, like, make his belt smaller and he used to get migraines from anytime it rained or snowed or any kind of precipitation. Ever since he was a kid and removing the wheat from doing the elimination diet realized wheat was the issue. Read about how terrible it is from reading the book Wheat Belly and how all these symptoms can be linked to it and removed it and he no longer gets migraines when it rains or snows.

Speaker 1:

That's crazy, that's insane how it's all connected like that. Uh, and it's all connected like that, man. Um, so you had mentioned earlier that, uh, dairy consumption profiles changed a little bit. Uh, you said raw milk is okay. I've seen a lot of like things on social media about raw milk challenges. Have you seen that stuff lately?

Speaker 2:

I have. I tend not to do like fast because I think I'm going to go and I'm just trying to like.

Speaker 2:

Like I said, it's not a diet, it's a lifestyle. I'm, you know, the way that I am, and what works for me may not work for other people. For me, raw milk works because it's not even legal in my state. I have to drive out of state to go buy it, but I'm on the border so it's not that smart. But it doesn't have any heating process that breaks down the enzymes that are naturally found in milk to help us digest them. So you know, that's why a lot of people have problems with lactose and stuff like that is because enzymes in conventional milk are lacking from the homogenization and pasteurization processes, because they're so ultra processed, personalization processes, because they're so ultra processed, and so for a lot of people, if you have raw versions of them, you may not experience the same kind of like. When you go to Europe, a lot of people say that they can eat, you know, bread and pasta and stuff like that over in Europe because it's gone through different processing than in the US. I lost your sound.

Speaker 1:

Oh, there we go. Yeah, oh, have you said that wrong? Was he legal in some states?

Speaker 2:

yeah, wow, that's crazy. Why is that yep to buy into self? Um, because, uh, there is, um, you know, bacteria that can grow like in anything. There is bacteria that can grow in um. Raw dairy that is um can be, can cause even death in some people. Um, so you may want to make sure that you're going to a beautiful place. Um, places that I go to, they test daily for this bacteria and if there's any, you know, if there's any amount of it, and they shut down the operation and clean everything. Make sure, so you want to make sure, that you're going to a suitable place and not just, you know, any old place.

Speaker 2:

Watch somebody go get some milk and then die from my bottle of some milk.

Speaker 1:

Some shady milk dealer, cool. So tell me, let's just focus a little bit over towards business. So you're working with a lot of different individuals. Do you meet with your clients in person or virtually over Zoom? Or how do you deliver your coaching?

Speaker 2:

Currently. I had a little office at one point but I found that doing Zoom was just easier, especially with you know, that way, if somebody is not feeling well or if they're out of state, you know, it's just, it opens things up a lot easier for people to be able to communicate, you know. So I do one-on-ones via Zoom right now. I just found that to be the easiest. But, um, you know, possibly doing um, you know, a storefront kind of place or or uh, office again at some point in the future, but um, for right now I I kind of tend to be a little bit more all over the country as opposed to just in Rhode Island where I live. So it just makes it obviously more feasible for me to be planning.

Speaker 1:

Yeah. So where in your journey did you decide you were like, wow, I can start, now that I'm learning and I've helped myself with this, now I can get in touch with other people.

Speaker 2:

Now that I'm learning and I help myself with this, now I can get help from other people.

Speaker 2:

Well, that happened before I went to school for it, because I had, because of my own health issues, I had been doing a lot of reading and research about, you know, digestive issues and hormonal issues and thyroid issues, about, you know, digestive issues and hormonal issues and thyroid issues all these things that I, you know, dealt with throughout my life, that you know kind of like, oh, this goes with this and that goes with that.

Speaker 2:

So when COVID hit, it was like, oh, okay, so now I have, like, you know, the time to be able to actually take all of this knowledge and this passion that I have and start, you know, making a business out of it. And so I was like, instead of just doing this for fun, why don't I make this my living and do like? You know, they say that if you love what you do, you never work a day in your life. So I mean, while I am working, I'm so passionate about it that it doesn't, you know, some days obviously I'm a little bit more tired than others, but it doesn't, you know, every day I'm like, okay, what am I gonna do today, and I get excited about being able to do something I'm passionate about wow, yeah.

Speaker 1:

So you've got like the perfect combo. You've shifted and kind of feeling you're eliminating the like brain fog. You feel good, you're moving better now and you're helping people, so you're feeling more energized from the things that you're doing. That's just incredible and all standing just from figuring out how to kind of work towards fixing your data a little bit, and it's crazy to see that you're creating this coaching platform where you're helping so many people. Where are you looking to bring everything? Are you looking to grow your coaching too? Are you looking to expand it into like a bigger thing, or are you just looking to maintain and have like a small client people? I mean, are you holding two more clients or and such?

Speaker 2:

yeah, so I'm, um, actually currently working on an ebook right now which, um, um, I'm going to do that, and then I'm going to build kind of off of that a little 30-day program, online program that people can do, and, um, and I'll go into the, the six month one-on-one coaching that I provide, um, you know, personalized, that they get kind of okay. You like the gut health ebook that I wrote? Okay, you like the 30 day program that I have online? Okay, now do you want to work with me if you still need help, kind of thing.

Speaker 1:

Um and.

Speaker 2:

I think in the future I would be definitely open and loving to um start a wellness center um with like-minded people that I know that I'm kind of in the works with. So we'll see how things progress over the next um couple of years and yeah, but that's kind of the progression that I'm working towards. So I'm excited about it, definitely open to new clients and I'm working towards I'm excited about it Definitely open to new clients and working with more people. I love being able to help as many people as possible. It's something that brings me a lot of joy. I'm one of those people that likes to kind of give some people pleasers and I didn't have a tendency to do that. Now I know about boundaries so I do that, but I still am able to be true to myself and not feel resentful. So it's yeah, it's a beautiful thing.

Speaker 1:

Yeah, Okay Now do you think fixing your gut also helps move those boundaries? Well, I sure might not.

Speaker 2:

Fixing my gut helped me get out of the fight or flight mode that I've been in a lot of my life and being out of toxic environments whether it's mold or bad relationships, stuff like that that really kind of helped me to focus on that so that I can start to, I guess, implement boundaries and feel safe in my personhood to be able to do that.

Speaker 1:

Now can you share a little bit about the e-book.

Speaker 2:

So, yeah, my copywriter is like okay, so what are we going to do? I'm like, soon I'll call this. It's just it's a small one, not the way soon I caught this. Um, it's just, it's a small one. It's just it's just um gonna be, you know, about gut health and my crystal journey with it, and then just not too scientific, because I want people to actually be able to understand it and stuff. But just I want I want people to um kind of get a little crash course of how um important gut health is and how it affects different aspects, dive a little bit more deeper into the things that we've already talked about in this conversation.

Speaker 1:

Awesome. So is it going to be like an all-encompassing tool with a little bit of looking over your background, and how? Is it going to be an as-is tool? Will people be able to get it all going and produce it to kind of, uh, start their journey of scientific data?

Speaker 2:

they go um. Yeah, I do talk about like certain things, like the elimination diet, and I do talk about the importance of um. You know, I do talk about like the difference between food sensitivities, food intolerances, food allergies. Um, I talk about the gut brain connection and how you know um a disorder. Um, you know, an unhealthy gut has been linked to um mood disorders like depression and anxiety, and how important that is and the role it has in inflammation, how it affects you know your lifestyle and how lifestyle diseases can stem from inflammation and stuff.

Speaker 2:

So it just gives a lot of information and knowledge, kind of give some tips and stuff. But, like I said, if people want, I'm going to be working on a 30 day program, online program that's going to dive even deeper into all of these topics and kind of do more of like okay, and this is how you can start to incorporate certain things. Like I said, I talk a little bit about the elimination diet but I don't go into like okay, and now you want to add it over the next two to four weeks, you want to add in, like you know, different foods and we, you know. I just do a couple of sentences, overview of what it is, so that people have an idea of what I'm talking about and if they feel called to do something like that, then they can incorporate utilizing the 30-day course to kind of delve more into stuff like that.

Speaker 1:

So it sounds like you have a vast knowledge of everything about health and general health and holistic wellness, holistic and all of these. If I'm somebody who has some kind of dietary issues and things, do I need to learn everything that you know, or am I on a long journey, or is there a couple things that I can just take off and kind of start to include? That will make my life a lot easier.

Speaker 2:

No, you don't have to, and that's why you should work with health care, because they did all that work for you and can be like here's the kind of easy button for you so you don't have to do like. You know the 10, you shop the parameter of the grocery store. You're going to avoid a lot of processed foods and you're going to focus more on foods that are whole. Um, you know, because that's usually where you find your meat and your fruits and vegetables and stuff and usually the things that don't need to be refrigerated or don't go bad quickly. They're in the middle in the aisles because they have all of the you know additives in them to keep themselves stable. Ah, interesting, I know I've never seen something like that.

Speaker 2:

Pretty much, yeah, Mm-hmm. And they also have like certain foods on certain eye levels so that they kind of incite people to buy more of them and stuff. There's a whole like philosophy behind it. It's pretty wild actually, yeah. And then going for a walk after you eat, even if it's just, you know, like a 20 minute walk, that is great for helping with digestion. It also helps to lower inflammation, so you get a little bit of exercise in as well for the inflammation. And it also helps to lower inflammation, so you get a little bit of exercise in as well for the inflammation. And it also helps out with mental health.

Speaker 1:

Wow, I love that he has little extra steps in. I love bringing awareness to the step count and how that can help with just a lot of different things If you're building discipline, losing a little bit of weight, just opening up the door to looking at better life. So I love that I've gone further, because I'm going to walk after you eat yourself, and so I love that. That's awesome stuff there. You did talk about hiring a coach and obviously I'm being a hiring coach, needing to coach myself. I have coaches myself. Did you create a nutrition team to see if it'd be such a great company or source for you? But who are some coaches that you have, or some mentors or role models that you've been up to?

Speaker 2:

oh, um, let's see, I really like um sort business or both.

Speaker 1:

It could be either.

Speaker 2:

Okay, I really like um Tanya the herbalist. She's got a lot of good information on business and on, um, you know, maintaining holistic health and um you think who else? Uh, food babe, she has some really good information. These are food babe. She has some really good information. These are all on Instagram. She has some really good um information on you know what people are eating now and um alternatives that they can swap out for that are similar. Um I like utilizing her for a lot of that stuff.

Speaker 2:

Um she's done a lot of work with like making sure that, like I think it was not popeyes but what's the other chicken place? Yeah, they were using white meat. Um, because of her and her yeah, she does a lot of work on that. If people want to check her out, she's got a plethora of information about stuff that you find at the grocery store and just the junk that's in what you're actually eating. Um and um. I'm trying to think who else I'm. I'm literally all over the place like I follow like carnivore diet people. I follow like plant-based people, because I like to do a balancing. What works for one person doesn't work for another, so it's kind of hard to find one. That's just like you know. This is everything. Well.

Speaker 1:

I love that because that shows that you really need to absorb a lot of different content and material and you distill it down for people. I love how you said that error, where you connect with certain individuals and what you share and say has to resonate with one person one way and another person another way, and the way that you bring all the information together and spell that all out. You connect with a very specific audience and I imagine you help a lot of individuals that way, because there are a lot of people who go through exactly what you're going through and actually a lot of my entrepreneurial ties with friends. That better you can figure out exactly what it is that you do and who you help specifically opens things up and a lot of people think that that kind of limits them or restricts them. Well, a lot of you your specific thing. You know exactly what it is your background, science, your experience and you know how to deliver results because you've gone through it and you've helped so many people too. So show a little appreciation your way from that.

Speaker 2:

Thanks.

Speaker 1:

It makes me happy.

Speaker 2:

So so I'm like ah, you know, I I like making people happy and helping them, because I know what I went through. And if I can help somebody you know in any way avoid some of the tooth falls that I went through, or just, you know, kind of hold their hand, then that's what I'm going to do Of course, you share a bunch of these Rome laws that you're trying to look up to on social media.

Speaker 1:

So what is your stuff? How do people find out more information from you? How do they connect with you? Did I just reach out? If they have questions? How do they apply for coaching?

Speaker 2:

Sure, I am on Instagram at Integrate Period with Carrier Kate. I'm also on LinkedIn under Kate DaCosta and I have my website, of course, which is IntegrateWithKatenet, and if you have any questions, feel free to send me a DM and I will respond and set you up with a, you know, complimentary clarity call and we can go over what you're looking to get out of the coaching and what your goals are and go from there.

Speaker 1:

There you go. If you've got any kind of questions gut related, health related, just life related how would you like to get a sheet? Definitely answers very quickly and she's got a lot of information, so much research, a lot of schooling and just she cares a lot, she connects with a lot of individuals and she can certainly help out or at least take you on the right tracks. Kate, I appreciate you so much for coming on and sharing a lot of your knowledge. A couple of notes here that I was jotting down for myself personally. So I know that everybody listening is going to take at least one or two little bold notes from today's episode, and I wouldn't be curious at the time. So before I let you go, I got to ask what would be your number one piece of advice for surviving the side hustle.

Speaker 2:

Discipline, yeah, so that will get you far, um, not even just with the food aspect, but when you want to give up, it's kind of like an arrow when you're, when you're being stretched so far back and you're like I don't know if I can handle any more of this. That's usually when you're about to be shot forward. So, if I can handle any more of this, that's usually when you're about to be shot forward. So, if you can have the discipline to sit with that pressure and just be like you know, keep your focus on the goal and be like I know that it's coming to me, I know that all of this is happening, I know, I know. I know like I know and just go with that. You know you're going to match your goals.

Speaker 1:

Well disappointed, and you guys know I'm a huge fan of this and Camille said hey, you know I love that. There was so much. Again, thank you. Thank you for coming on. We're taking the time. We got this connected and look how you got by. Let's check out there and make sure we got that program rolling and get that e-book out. I check out there and make sure you get that program rolling and get that e-book out. I'm excited to check it out.

Speaker 2:

Thank you, thank you, thank you.

Speaker 1:

Adios guys.