This episode is all about understanding the connection between diet and emotions. Plus, we talk about how to turn any negative into a positive.
JJ Flizanes is an Empowerment Strategist and the host of several podcasts, including People’s Choice Awards nominee Spirit, Purpose & Energy. She is the Director of Invisible Fitness, a best-selling author of Fit 2 Love: How to Get Physically, Emotionally, and Spiritually Fit to Attract the Love of Your Life and The Invisible Fitness Formula: 5 Secrets to Release Weight and End Body Shame.
Named Best Personal Trainer in Los Angeles for 2007 by Elite Traveler Magazine, JJ has been featured in many national magazines, including Shape, Fitness, and Women’s Health, as well as appeared on NBC, CBS, Fox, the CW, and KTLA.
In this podcast, Moving From A Negative To A Positive You, we cover:
How your emotions affect your eating habits
Reassessing your hunger and how to recognize your level of hunger or fullness
How to identify your emotional eating needs and ways to stop it
What to do once you identify your emotional eating patterns
Simple tips for putting yourself first and staying positive
The Link Between Diet and Emotions
Emotions are important to recognize when starting a health journey because if you are an emotional eater, you are a food addict. That means that you use food to suppress your emotions, celebrate in ways that you don’t need to, or have a relationship with food that stops you from feeling joy in other ways. Since we have such an abundance of food, we’ve lost touch as to why we’re eating and choosing the food that we are.
How To Assess If Your Hunger Is Physiological Or Psychological
The first step to reassessing your cravings is actually not a diet, it’s digestion. If we are eating foods that aggravate us, we are causing inflammation and causing internal fires that create biochemical cravings. So the first step is to do an elimination diet to take out foods that could be causing a biochemical craving. Once this is taken care of, people have a calming effect from removing these agitating foods from their diet. Then you can start to reconnect with your body and ask yourself why you are hungry; are you just thinking about the food? Or are you actually having a physical symptom of being hungry?
Steps To Identify Why You Are Emotional Eating
There are many tools to use once you have identified that you have an emotional eating issue; here are some steps on what you can do next:
Look at the feelings and needs list and carefully identify what exactly you are feeling.
Once you have identified what you are feeling, move over to the needs list. The reason why you have a negative emotion is that a need is not being met.
Then ask yourself, what strategies can I take to meet the need that does not require anyone else to be different?
Unless you can identify your emotional need and reconcile what can be done to meet your need, whatever diet you are trying will not matter because you need first to address what you are running from.
Reconciling Your Emotional Eating Need
Once you have taken the time and energy to realize your emotional eating patterns, there are ways to change the neural pathways that you can do by yourself. One of JJ’s favorites is EFT, which stands for Emotional Freedom Technique. You can learn to do this on your own, and it gets to the root of what is painful for you and what you are afraid of. Often, people need to realize that you have to solve your own needs; no one else can solve them for you. For example, if your need is to be validated and acknowledged, you first need to validate and acknowledge yourself. Other people cannot put a bandage on a hole in a boat; only you can fix the hole.
Being Selfish in a Healthy and Positive Way
There is no possible way not to be selfish. You can only operate from your position of self; how you see the world, what you think is important, and what you need. What are you doing when you give to others because you want love, adoration, acceptance, and validation from them? You’re creating a false sense of safety and security. You don’t know what they do when they turn around and walk away from you. You’re literally performing so that you get a certain response from them. But it’s a temporary response. You’re putting all of your power and eggs in their basket. You then expect the same treatment from them, but most of the time, that doesn’t happen, your power is taken away, and you are upset. This is why you must focus on yourself and meet your needs on your own to act with clean intentions outside of yourself.
JJ Flizanes 0:00
If you’re an emotional eater, you are a food addict. And that means that you use food to suppress your emotion or you have a relationship with food that stops you from feeling joy in other ways, or from expressing how you feel.
Dr. Mindy 0:15
I am a woman on a mission that is dedicated to teaching you just how powerful your body was built to be. I like to do that by bringing you the latest science, the greatest thought leaders and applicable steps that help you tap into your own internal healing power. The purpose of this podcast is to give you the power back and help you believe in yourself again, my name is Dr. Mindy Pels. And I want to thank you for spending part of your day with me. On this episode of the resetter podcast, I bring you JJ flew Zane. Now, here’s what’s really cool, let me tell you a little bit about JJ, let me tell you about what you’re about to hear. So she is an empowerment strategist. She also is a podcaster. And she has several podcasts, he’s also an author has several books. So we will leave links to all of those. But what’s so special about this conversation is we really dived into our emotions, our past traumas and our beliefs around food. So I wanted to bring JJ on because I wanted to give you guys some more strategies for when you’re breaking your fast. So you’re going to hear us talk about this about those of us that tend to Boomerang after we’ve been in a long, fast and we go into emotional eating. I also really want you guys to achieve all your health goals, your weight loss goals, I want to help you overcome chronic disease. And there is an emotional part of all health conditions. And this emotional part when you can get a hold of it when you have strategies to identify where it’s holding you back. It will liberate you when you can break free from this. And JJ specializes in helping us identify which emotions are holding us back. So she’s going to go through a three step process that you can use when you are emotionally eating, when you are turning to food over. Over fasting, I was voted out that way. And that she also has some really great strategies for overcoming the limiting beliefs that hold us back from achieving our dreams. So I love this conversation. There’s a lot of depth, we went to a lot of different places to give you guys tools, this three step process, she’s generously giving you guys a free copy of this three step process. So be sure you go into the notes if you resonate with what she’s saying. She talked about some tools like tapping, you’re going to hear her dive into that. We ran through a lot of scenarios that I hear from you guys on my lives of like when you’re actually eating and you Boomerang after you’re fast and where you get stuck with a ketogenic diet. All of these things I brought to her and asked her to show us where emotions and past traumas are holding us back from breaking through these particular habits. So I’m really excited to bring you JJ it’s a great conversation. And like I said, If you love what she shared, go down into the show notes so you can benefit from a lot of the free giveaway she had. And as always, I hope this is more than just entertainment for you. I hope that the information that she talks about in here changes your direction with your health and amplifies your life. Enjoy. Recently, I have been experimenting with some new ideas around helping you guys with hunger when we’re fasting. So what’s fascinating to me is that a lot of times hunger doesn’t come from our human cells telling us Hey, eat, it actually comes from the bacteria in our gut. And if you feed these bacteria, the hunger will stop even in a fasted state. So the trick becomes how do we feed these bacteria without raising our blood sugar so we can keep all the incredible benefits of fasting? Well, I found a product and it is balanced by Organa phi. I have been hacking my fast using this tool on a daily basis and I kid you not it works so well. I take a little pack of balanced, I put it in some water in the morning, put it in a big jug and I drink it all day. Hunger is gone. I stay in a fasted state I get all the benefits of fasting, but I’m not having to actually eat a meal to feed these gut microbes. So check out balanced by Organa phi. As always, they’re gonna give you 20% off if you go to Organa phi.com forward slash pells I’ll spell that for you Organa phi o rG ANI F phi.com forward slash Hello To get your 20% off. And as always you guys, I want to know how you’re loving these products. They have been so phenomenal for my personal health. I’m curious what they’re doing for you.
Unknown Speaker 5:13
For starters, let
Dr. Mindy 5:13
me just start by welcoming you. And I feel like I loved being on your podcast, I just am excited to have this conversation with you because we are not talking about this enough on the resetter podcast. So JJ, let me just start by welcoming you and thank you for being here. Thank you Dr.
JJ Flizanes 5:30
Mindy, for having me. I loved having you on my podcast, I think about you everyday when I’m choosing what I’m going to eat if I’m going too fast, and how long I’m going to fast and I’ve got all my group listening to you and and during the fast as well. So thank you for that. And yeah, I’m excited to I’m how we got connected really originally was to Dr. Nisha winters, and who loved you and you love her and, and through that and how I work with her and her doctors and what we’re working on. It’s like, it’s almost like I’ve been waiting in the wings as a trainer on my life, waiting for the opportunity and the time for like the universe and the people around me to catch up with this sheer fact of emotion. And I’m like I’ve been reading I’m like, Okay, come on. Somebody give it to me, give it to me, I’m ready. I’m ready. Like, let’s dive into this. because no one’s really like, no one’s really talking about it. And like in the way that needs to be talked about,
Dr. Mindy 6:13
Oh, I love that. And that’s how I feel about fasting, you know, and I hear people go out and fail diets over and over again. I’m like, you just forgot to match fasting to it. So. So this is great. So okay, so I’m gonna, I’m gonna start with like, what I would consider to be one of the most obvious questions. If I’m wanting to lose weight, or I’m starting a health journey, why should I care about my emotions.
JJ Flizanes 6:39
Because if you are an emotional eater, you are a food addict. And that means that you use food to suppress your emotion, or you use mood, your or you use food to celebrate in ways that you don’t need to, or you have a relationship with food that stops you from feeling joy in other ways, or from expressing how you feel. So just everyone has addictions, everyone. Some of them are hard addictions. Some of them are soft addictions. And for a lot of people who have a hard time losing weight, food is their addiction. And they don’t think of it like that. Because they think well, it’s good for me, I’m supposed to eat I have to eat. But then when we look at Well, why do we eat? Forget what we eat, and you’re the master at what to when to eat, when to eat when right? Forget all of that and ask yourself why? Why are you eating? And why are you eating what you’re eating? And most of the time people eat when they’re not hungry? Because they’re just trying to suppress and repress emotion.
Dr. Mindy 7:32
Yeah, well said, Do you think that food? I mean, we look at Well, we have been trained that food is supposed to be fuel. But do you think people use food more as a state changer? Like we’re emotionally upset? We need to change our state. So therefore, I’m going to eat so I can change the way I’m feeling right now. Do you think it’s that simplistic?
JJ Flizanes 7:55
I do. Because in terms of what we talked about on our show, and what you focus on in terms of how much people can fast and not need food. Now we have an overabundance of food. And we always want to eat it. I love eating, I’m Greek and Italian, I cook all the time, like the fact like, I will overeat just because I’m excited about the damn food, oh, my God, I want to eat all these different things, and I’ll overeat. But because it’s so easy, and it’s not obvious, and it’s and you know, if someone was to smoke and was trying to quit smoking, and then someone saw them smoking, they think, oh, you’re failing, oh, you’re not you’re not actually doing we’re supposed to be doing but if someone’s trying to eat less, but then they see somebody eat, like you have to eat. There’s a different relationship with food. And so when so let’s be honest about why we’re eating, and why we’re choosing the and when we’re eating and being in touch with our bodies, because we’ve lost that because we have such an overabundance of food. And we’re so preoccupied with what and how and when that our whole relationship with life becomes about food versus forget that how am I feeling? And what is it that I need? And what do I need to express? And why am I uncomfortable? And do I know how to do that?
Dr. Mindy 9:03
And is that something you ask yourself before you go eat? Is that like, is that a retraining of your mind instead of I think I want to go eat something What should I eat? Like, would it behoove us to try one step? You know before that saying those questions you just asked?
JJ Flizanes 9:21
Well, I would I’d start to be curious about why you eat and when you do have an eating day are you are you starting let’s say you’re doing a fast I just got done with thank you very much my first 324 hour fasts and my first 236 hour fasts and and if the first thing you want to do is shove your face with food, because you’ve been in you know, you’ve been restricted and you feel restricted and you all you’re thinking about is the first thing you want to do after you get up a fast is just eat whatever that you can we have to look at that. Are you actually hungry? Are you Is it a physical hunger, a mental hunger, an emotional hunger? Is it just habitual because one of the things that and I know fasting can do For people also, when you actually have to sit in your body, then you have you have to deal with what’s coming up for you. And if you don’t know how now there are easy ways, one of the things that I did for the fast I did recently was, of course, I was busy. Yes, but I’d love to get to the place where Yeah, I’m not busy, I’m not busy, I’m not hungry, or I am hungry, but I’m okay with that. And I can be uncomfortable, and I can sit with myself, and live in this space of being uncomfortable. We’re so reactionary. And that we always have to find a way to repress or move on, or we’re always know, when it comes to addiction and emotions. What’s really interesting and funny is that a lot of people will claim Oh, I have anxiety, like it’s a condition, right? All anxiety is it’s not even an emotion. Anxiety is a body sensation. That means that I have emotions and energy that needs to have expression. And if your main, if you’re keeping in all of those things, then you’re swirling all this energy within your body and your mind, and you need a place to put it. And because we don’t have tools on how to do that, that’s where food comes into play. Which is why regardless if we’re fasting or not fasting, although fasting does help you to change those neural processes in your brain to create a different relationship with food, hopefully, and over time, the more you do it, you’ll start to heal that naturally. But for the people that aren’t necessarily fasting, they are stuck in a loop of that when I’m uncomfortable, I go to the kitchen, when I’m bored, I go to the kitchen, I’m looking for something to eat before or I’m or have to gather with people around food because I need to have a couple drinks take the edge off, or I have to right so there’s no there’s this this connection with food and props and, and repressing emotion. And with like you said state changing, but it doesn’t change us enough. It’s a temporary fix.
Dr. Mindy 11:43
Wow. Well said. So if I and I’m gonna just gonna go to my resellers who are trying to do exactly what you just said, they’re fasting, they’re trying to make food changes, we get a lot of questions about when I go to break, break my fast, I just want to eat everything. And you know, one of my journeys that I’ve personally been on with my own relationship with food is I realized that a lot of the messaging I got around food came from my mom. And when I was a kid, my mom used to do this, this thing, and it was felt very loving at the time, which was, oh, you had a bad day, let me make you a meal. Let’s sit down together. And we’re gonna enjoy this meal. And it felt very loving and nurturing and motherly. And when I you know, fast forward to my 20s, I was an overeater. Because whenever I needed to be nurtured, I went to food. So when I found fasting, I had to confront that and really deal with that. And I’ve used several ways of doing of techniques of doing that. Now, that took a lot of years and a lot of awareness to be able to figure that out. But for the typical person that’s trying to fast trying to make diet changes, there’s Do you find people are pretty unaware that they’re reaching for food because of emotional reason? And how do we bring awareness to your our food choices and help us decide? Is this emotional? Is this hungry? Is this my craving? What is this? Why am I like going at food?
JJ Flizanes 13:14
Well, I think we have to address the food after we addressed sort of emotion separately, okay, when we’re looking at because before we can have a different relationship with food with there have a different relationship with why we’re eating. Right. So when we’re looking, we’re making a choice. So it’s understanding how many people are not actually even in their bodies. They’re not even present like I did. I did a tapping session with a client recently this week, and she’s an Aquarius son with a Scorpio moon and she’s been to therapy for years, and we did one tapping session. She was like, in after tears and feeling like oh my god, I have done therapy for years and I couldn’t even get there. And the reason why is because as someone who’s an air sign in her hand, I do a lot of astrology. And I link it to that because it’s energy and it’s how people how people like I don’t even know your sign. Dr. Mindy, what’s your sign
Dr. Mindy 14:04
that you don’t want to guess it? Well, I’d
JJ Flizanes 14:07
have to do your I know because there’s so many things in your chart like you can be something that I guess
Dr. Mindy 14:12
I just teasing you I believe Libra Yeah, no, I Oh, so it’s Dr. naisha. But I’ve never met a Libra I didn’t like
JJ Flizanes 14:20
I’d be interested to see the rest of your chart though. Because there is fire in you somewhere. It can be an Ascendant it could be your moon it could be your your mercury but you have fires and I’m a Pisces, which is water sign, but I have a I have four other planets in fire, which is why I’m so fiery. And otherwise because other Pisces aren’t like me at all necessarily. It’s really about that. It’s really about the ingredients in this in your in your recipe of you right and that’s just one piece of it. But this client was is an Aquarius with a Scorpio moon and so aquarians are air signs. You’re an air sign and air signs love thinking and thoughts and concepts, and right, right but you can be so much in your head, that you are not in your body. And that is when a lot of air signs are prone to anxiety. Because again, we haven’t taken this, imagine just the energy of emotion, it’s floating in your head, like give thoughts and thinking form. And now you’re holding all of this, all of this energy in your head, and it’s disconnected from your body. And you’re not necessarily integrating it or allowing it or expressing it and letting it move through you and out of you. So fast. So for her, I had to take her in her school, her moon, how she deals with emotion is Scorpio, which is lots to Scorpio, but it’s a water sign. So I was like, Okay, if I’m going to get her to try to find the emotion that we want to bring up to dissipate, and to reprogram and to reroute in her brain that I have to get on her body first. So we did like a visualization for about five minutes, like a meditation where I kind of connected her so she was in her body. And then once she was in her body, then we could start to look for an access, what was coming up for her, What is she feeling, and I’ll tell you I have I have a sheet that I use in every session every time and you’d think I’d have 10 of them laying around. And I don’t, it’s probably in my book somewhere. But it’s called the feelings and needs list. And I want everyone to have 20 copies of it, I want you to have it on your desk, in your purse, in your bathroom, in your kitchen, in your car, I want it to be everywhere, because most people can’t identify how they feel where it shows up in their body and have any understanding of why they feel that way. What need is not being met this feeling?
Dr. Mindy 16:27
Yeah, it’s a total disk. I mean, I think people are incredibly disconnected from their bodies. This is honestly why I love fasting on my give me somebody and let me like, teach them how to fast for a couple of weeks, and they will discover a connection to an intelligence inside them that they never even knew was there. But for some people, they may have to depending on their fast, you might have to struggle to go through that. I mean, there may be some pain go through it, but it’s very much Amir. So how can we do that without fasting? How can we do that? Is there a way to just listen, I love the list. And I know you’re gonna there’s a, you’re gonna give us our listeners a link for how to get that for free. So thank you for that. But is there a way that we can like immediately somebody can leave this podcast, listening to it? And then the next time they get hungry, they can identify? Is it a physiological need? Or is it a psychological need?
JJ Flizanes 17:23
Sure. I love that question. Because it’s actually so in my last book, the physical fitness formula five secrets to release weight and body shame. My first step in the five secrets is actually digestion. It’s not even diet, it’s digestion is looking at if your digestion isn’t working properly, there’s something wrong with your diet. And it’s not eat this diet necessarily. It’s we need to fix your digestion. And here’s what that looks like. Because if we’re not assimilating and if we’re eating foods that aggravate us if we’re causing inflammation and for causing internal fires, and we have a biochemical craving, versus an emotional craving, so I always tell people to do an elimination diet initially to take out foods that possibly could be creating a biochemical craving. And then once we remove that, which most of the time people feel calmer, after a month off of dairy, and gluten and corn and, and certain foods that they know, aggravate them, or if they don’t, they’re just doing an elimination to test and see all the sudden they have this calming effect. Now, from there, when we go to, oh, I’m going to I want to eat this food, we can start to sense Well, how do I feel hunger? Where does that show up in my body? is it again? Is it in my brain? Am I thinking about the food? Or am I actually having a physical manifestation of a hunger pain? Or is my stomach churning? Or am I starting to feel tired? Or is it just a time of day? Because we’re so disconnected again, from our bodies leading us and guiding us that we want to override our rules that are controlling in how we do things? And when we do things? I have to count the number of hours? versus how about let your body tell you that it’s hungry? I know I have to eat like his blood sugar. Well, are you taking your blood sugar every couple of hours? Do you monitor that? Are we getting that deep into this? Or can it be a little bit more organic? And can we be a little more trusting? And can we allow a little bit more you know, I have a book called messages from the body. It’s a 700 page book about the emotional root cause of all disease and pain. And it’s like 700 pages because each like knuckle, each finger each bone each via each vertebrae has an emotional route to it. It’s called messages from the body because 80% of your subconscious lives in your body. Your body is your first indicator, there’s something that’s wrong but if we’re not in it, if we’re not feeling it, if we’re not listening to it, if we’re not followed by it and and letting it lead us then we’re overriding it with this thinking thought logic brain control that does not allow that’s it that’s a disconnect again, so if somebody you know if their diet and whether they’re fasting or not fasting I would invite people just to not do a meditation so to speak, but to do an evaluation. So rather than numb because you can even numb to meditation by the You can, like try to numb out to meditation and push your feelings right back down in meditation. And I’m not saying that means I think meditation is bad. meditation can be useful. But it isn’t always useful, especially if you’re someone who can check out and numb out on meditation. So it’s really about becoming physically aware. And there are lots of different and I even have some, like you know, visualizations that you can do to, to get into your body to connect to visually see yourself, activating all cells of your body being connected to the earth, pulling from source energy having sort of energy above and below and around, connected to you. So now you have a sensation. And when we have sensation, and we have an awareness, now I can ask the question, before I choose to eat, am I actually hungry? Hmm. And if I’m not, well, what am I feeling? Oh, am I feeling a little nervous? Or a little bored? boredom? Yep. Maybe I’m not actually hungry. So is eating going to solve my boredom? Well, temporarily, but not long term. So what we have to just kind of stop and I know some people do like that three deep breaths before you eat or drink two glasses of water to slow down, I get and that’s all good stuff. But when we want to be aware, or ask the question, Is this an emotional response? Am I trying to repress something right now? Or am I actually hungry? And do I actually want to eat right now? Is this clear, it’s a very clean transaction of food for my body, I would start to ask and just take that second to sit with yourself sit quietly, connect with your body, then just ask is this truly? Like, am I really hungry? Or am I just bored? And I think without even going there? I bet a lot of your listeners probably already know the answer to that. They know if they’re emotional eaters, right? That you think a lot of your Oh, for sure. In fact,
Dr. Mindy 21:44
it’s the biggest question that we get is when I go to break a fast, I go crazy. And you know, what’s interesting is my science brain kicks in, which is why it’s so good to have a discussion like this with you. Because my brain What I know is with as people are fasting over time, the microbiome changes, cravings change, blood sugar stabilizes, the body will start to heal. And actually those emotions can typically start to either reveal themselves, and you can handle it, or they will your patterns change. But there’s got to be other tools that can help us get there quicker, which is why I love this conversation of how do we help people get there quicker?
JJ Flizanes 22:29
Well, it’s the inside out outside in conversation, right? You, you can take biochemical changes that transform how someone feels, which by default, then changes their emotional response to their life. And that can happen with no therapy, no coaching, no awareness whatsoever. But then we have that you can have 20, healers and a million therapists and someone still doesn’t get that their entire life, their core wound is that they feel invisible in life, and that they don’t feel important, and nothing you’re going to do is going to change that until they get an awareness and a handle on that. This is how this is what’s happening. This is the belief system that I have. And these are the choices that I’m making that reflect that back to me. And here’s what I’m feeling on a regular basis. I’m feeling nervous, I’m fearful, I’m scared, I’m angry. Like I have a whole bunch of therapists that are clients and one of them was going on and on and on and on, and on. And on. And on. And on. In a recent podcast mastermind, I said, Stop. Those are a lot of words for you’re afraid. That’s it, you’re afraid. Okay, so then we can deal with that, versus the stories and the stories about why and this and that does. And I’m a why gal Trust me, I want to know the why. But at the same time, sometimes people are addicted to their stories, and they’re addicted to staying where they are. So at the end of the day, when the people who are out there and you know that you’re an emotional eater, while this will transform your life and help you feel stabilize and help you create new neural chemicals, and help balance out your body so that you’re not coming from a place of dis ease imbalance and imbalance in the body, right? Both neurochemically and in your gut. And and therefore, like those cravings when people with again, that’s why I wanted to do digestion as my first secret in my book, because it wasn’t about the diet, it was about digestion. And if we can get that handled, and we stopped having biochemical cravings, now you can start to assess if the craving is we now know that you don’t have any more inflammation, then it’s done. It’s emotional.
Dr. Mindy 24:20
So for me, whenever I look to create changes for my receptors, I’m always thinking, let’s step this out. So what I hear you say is, let’s work on some of those foods that may be changing the brain. And then once we’ve cleared out some of those let’s address if it’s an emotional issue. So if you identify it’s an emotional issue now, what do you do with that?
JJ Flizanes 24:41
What does that process there? Absolutely. Okay. So I’m going to give you like there, there are so many tools to kind of dive into that. And it is an on one hand again, it’s simple. And on the other end, it’s extremely complicated and needs a little bit more time to change someone’s belief system. Yeah, and how right and to heal some of the things the beliefs that you have, and to and to to give yourself what you think you need from the world that you’re desperately trying to get that unconsciously You don’t even know you’re trying to get? So so the first thing to do would be this to download this list. It’s called the feelings and needs list. And there are two documents with that the feelings list has 100 feelings of feeling words. Okay, so the top section is 100 feeling words, and most people could probably name five, happy, sad, angry, fearful or worried, right? So we have 100 different feeling words, which each have a slightly different vibration and frequency. And I would invite people to use the sheet. So it’s three steps. Okay, step number one, what am I feeling? So you look at the sheet. And even before you think you know what you’re feeling, you grab that sheet, you sit down, and you focus, and you either circle it, or you write it down, or you check it off, and maybe even like, put a date on the top of the page and like, here’s the time, right? And if you want to put what you’re dealing with great, but that too. But if you just generally feel achy, and you don’t know why perfect, pull up a sheet. Number one, what am I feeling? And I’d pick about two or three or four, like pick the strongest ones, even if you’re feeling five, or six or 10 of them. Let’s deal with the top two or three. Right? What am I feeling right now, what’s the strongest emotion that I have going on? Step number two, any negative emotion that we have happens because we have a need that’s not being met, or we have a perceived need not being met, it may not be being met, it may be being met, but you’re not perceiving it. So step two on the bottom, there’s 86 basic human needs. So let me address something quickly before people want to check out right now when I say needs, it doesn’t mean you’re needy. This is not a judgment, this is not a weakness. That is not something wrong with you. on this list, there are 86 basic human needs, we all share them alike. So the reason why you have negative emotion is because a need is not being met. So we need to look at what need is not being met. Now the first thing you’re going to want to say is you’re going to blame somebody. And if anyone who is aware of my work or is interested in this afterwards, you will hear me say a million times that no one can make you feel anything
Dr. Mindy 27:08
that you easier blame somebody, though,
JJ Flizanes 27:11
so much easier. But guess what, the problem never gets solved. And you’re never happy because you have all the blame. Again, it can create a temporary reprieve. Not to mention you give your power away. And that never feels good. Yeah, can’t wait. Because you can’t control anybody. So you never get your needs met. And now you’re dishing out a lock. So I don’t know if I can say that on your show. But that’s where all you want. Okay, cool. All right. So step number two is to figure out what the need is, but I want you to be by Be careful not to say I need him to, or I need her to or I need them to this is about your need, regardless of what’s going on. So forget the situation, what is the need, and you may have to dig two or three under it to actually get to the real need. But but you can do it and it might take a little while but keep going what’s the real need underneath under this? Okay, so that’s step number two, step number three, what strategies notice I said two strategies can I take to get the need met? that do not require anyone else to be different? Hmm, that’s a that’s a big caveat for number three. So again, number one is asking how do I feel, and being aware of the feeling and I would, as an exercise, especially for those of you that are overeaters and you’ve been emotional eaters for a very long time, and maybe you have anxiety and, and depression, you’ve had depression before. If that’s you, you have to do this. And you need to take the sheet and not only, like for a second look at the list, but sit with it and maybe write how it feels in your body. Where do you feel it? Is it a tight neck? Is it your stomach is tight? Do you have back pain? Are you nervous? Are you sweating? Are you hot? Are you it? You know, just whatever comes up for you? How do you feel in your body? So what’s the feeling? And how do I feel in my body? Number two, what need is not being met? that’s creating this and again, perceived needs not necessarily true, you just think it’s true, a perceived need not being met. And I’m going to say it’s going to be one major one, one major need that’s not being met that’s causing a lot of these different emotions, and then what strategies can I take more than one to get the need met that do not that does not require anyone else to be different. Okay, and that’s your template right there. Now easier said than done. But if you can at least start by filling it out and paying attention, you are 10 steps further and feeling more empowered, feeling better, getting your power back than you did by blaming everybody else around you because of how you feel.
Dr. Mindy 29:31
I love the I love steps. So that works. Dr. Mindy here and let’s talk about my September fat burner reset. So I’m really excited about this reset because I’m bringing in some new principles of fasting that I have not taught on any other platform. If you are trying to lose weight, let me give you a couple of key ideas that will help you to start with you are meant to be a really good sugar burner. To teach you what that means in the fat burner reset, and you’re meant to be a really good fat burner. Plus, you’re meant to switch in and out of these two energy systems, you are not meant to stay as a sugar burner, you’re not meant to stay as a fat burner. So there are key foods you can eat to be a good sugar burner, and there’s some great styles of fasting you can use to be a really good fat burner. Now, here’s what gets everybody stuck is that in between these two energy systems are what we call metabolic blockers. And in this reset, I’m going to show you what those blockers are and how to remove them from your life. So you can effortlessly eat food and lose weight. And you can effortlessly fast and lose weight. It’s such a cool concept. And you take this major concept of metabolic switching is what it’s called. And you combine it with some really key ideas that we now know that there are certain nutrients, certain minerals, certain amino acids, that if you take them in your fasting window, they will kill hunger. So if I can show you how to metabolically switch in a really effortless way, and I can show you how to use key nutrients to minimize hunger when you’re fasting, you will find that weight loss is effortless. I am not joking, we are seeing this happen over and over again. And I can’t wait to show you this in the September fat burner reset. So see you there. Can we run through somebody gets done you you just did a 2436 hour fast somebody gets to the end of their 24 hour fast. And so they start off like what am I feeling right now? I’m feeling hungry. And I don’t have the list in front of me. But it’s like I haven’t eaten in 24 hours. I’m feeling that it doesn’t work like that. Because that’s not on the list.
JJ Flizanes 31:53
No, no. And well, they would feel probably frustrated, agitated, worried nervous. But I but I honestly think that before they eat now, if it’s a pattern, it’s not really important that they overeat when they get done with the fast because they’re overeating anyway. Right? So it’s really not about whether they’ve done a fast or not. It’s the fact that the pattern isn’t going to go away, no matter what diet they do, no matter if they fast or not, if they don’t address what they’re running from.
Dr. Mindy 32:20
Right. But right and but what a lot of people do is they break their fast with really bad food, because they’re like, okay, I did my time boom, and they go into a boomerang, which is why I love your three step process. Because I’m like, this could be really I mean, I literally get this question every single week on like, my YouTube lives and Instagram lives. People are like, I love fasting. But the minute I open up my eating window, I’m done. Like it, I go back to the I revert back to my old self. So can you speak to that for a second? Yeah, please. Because some of that is a feeling of restriction like they’re willing. So
JJ Flizanes 32:55
you’re probably not gonna like this, but I’m sorry ahead of time. This is not a judgment of any of you. But this is this is a form of addiction in terms of control. And so when I am a good controller, then I white knuckle things, and when someone can control through, and again, yes, we have to have a degree of control of like not eating right up like being focused of being committed. Are you committed to your health? And maybe that’s a question to ask yourself, What am I committed to as you’re coming out of your fast? Am I committed to my health? Or am I committed to feeling this? Yo yo restriction over eating balanced? Are you only or are you only fasting to make up for bad behavior? Right that again, we have to we have to like remove those judgments and start looking at why do I feel so restricted? What is it about food that makes me not feel like that makes me feel like I have to overeat it like I want to dive deeper into when they come out of a fast and it’s funny because I was following something you put on Instagram. I came out of my last my second 36 hour fast a day ago. And I was just falling because I like because I have parts of me that like to do the right thing. Like Okay, I’m gonna do the healthiest. I don’t care what she told me to drink this thing and eat that thing. Like and I don’t care what it tastes like, I care about my health. I’ll do it. So you had said about coming out of a fast and drinking broth and then having a probiotic and then having vegetable to stimulate the prebiotic and then having protein. So what did I do? I did them all like right in a row because I didn’t want to have any of them. Yeah, I was like, I don’t actually even want any of this. Like I wouldn’t have eaten if it wasn’t for me following your guidelines, okay to help heal my gut. And I saw myself do that. And I thought okay, next time I need to chill the EFF out because because I only did it to follow the rules right after I broke the fast Yeah, because I didn’t want to have bone broth at nine o’clock in the morning. But I was like, right like so instead of having my my morning drink. I was like, Well, I’m not gonna have the morning drink cuz I shouldn’t have I should do it this way. I should do it this way. Because it’s best for my health. Yeah. So. So again, we have to sort of start to look at what what are our normal daily Lifetime addictions whether it be control, over eating, overworking, numbing out on television, whatever the case may be always being in a hurry rescuing others are so many of them looking at, well, why am I just not enough? And what is it that I need right now? What do I need to be seen and heard? Do I need freedom do I in a lot of people just need freedom. And they and they, but the people who need freedom are the ones that go on these damn diets that go the yo yo, which is why when they feel so restricted, they’re like, I can do it. I can do it. I’m just going to hold on real tight. And then when it’s over, I’m going to go apeshit crazy. Yep, like, okay, but what is food mean to you that you have to do that. It’s that it’s you’re seeking freedom in the wrong area, we have to find out what’s underneath that. And again, some of this isn’t going to be as easy for lifetime people. And again, there’s other ways to get some help. But at least if we can just start being conscious and ask yourself the question, could you go unconscious? The more you white knuckle something the minute you release? You like, go crazy. Yeah, turtle?
Dr. Mindy 35:58
Yeah. Yeah. And you know what I’m thinking as you’re talking, I’m like, that’s kind of what I did with, with the the behavior pattern that I got from my mom, which is I’m not feeling well. So I need to change my state, let me eat. And that was an I, one of the things that really helped me was fasting, because I was I became aware of that. Like, the actual act of fasting was like a mirror to that. It was like, Okay, wait, I’ve been taught that if I don’t feel well, I’m going to eat and I will feel better. But now I’m in a fasted state. And I’m not eating, I don’t feel good. I don’t have that tool. And it it like in that immediate awareness, I was able to repattern my thinking and go, Okay, I just want this is why I love the idea of it’s a state changer. I just need to change my state right now. Well, I love nature, I go for a walk, I can put on music, there’s other things that I can do to change my state. And the more I got used to doing that, I literally stopped having that emotional attachment to food. So I what I hear from you is awareness. And that’s why again, loving your step process, that awareness of what the thought process and the is behind the need is key. Am I hearing you? Right?
JJ Flizanes 37:16
Yes, and I would but I would make it also remember food and, and being overweight or overeating is a symptom of something else. Okay, it’s not actually about the food right now. And that’s why we need the food to repress the uncomfortable emotions coming up. So we so it’s really not about the food, and the relationship with the food will change when you figure out what you’re running from and what you’re repressing.
Dr. Mindy 37:39
Okay. So once you do the three step process, and you’re like, Okay, I’m seeing a pattern here, like my pattern that I saw that with what my mom that my mom had implanted into me. Now what do I do I see the pattern. How do I how do I
JJ Flizanes 37:54
overcome the pattern? So there are ways to change neural pathways that you can do by yourself. So one of the my favorites is EFT, which is Emotional Freedom Technique, which is like EMDR. I used to tell people to go get EMDR which is eye movement desensitization Reestablishment. And it has to be with a therapist. But then I learned you can do EFT on your own. And, and so I do tapping with people and and show them how to do it. You can there are I’m sure there are a million gazillion free ways to do tapping on YouTube in different places. But you could get to the root of what you’re afraid of. You can get to the root of what is pain, what’s painful for you. And it’s going to be it needs to be a statement that makes you cry. Pretty much like so most people. You know, it’s funny when we talk about food and digestion and like people are constipated people also emotionally constipated. Yeah, oh, yeah. Oh, and they’re emotionally constipated because they think they have to hold it all together. Yeah, they think they have to do it all they think they have to perform for love, they think you have to look a certain way for love and to be accepted. And what they don’t realize is that they have to accept and love themselves first before anybody will give them that same mirror back right and so when we are looking at doing something like an EFT or you could even simply do something that scares you, you can simply do something that you don’t want to do and you force yourself to do it anyway like and it could be reaching out to somebody so depending on what it is that the need is so let’s say for instance if the need is I need to be seen or heard, which is a lot for a lot of people where you can’t make anyone else see or hear you and whatever that need is really it’s that you need to do it for you. Alright, so let’s look at well how do I how do I get myself connection? How do I how do I see or hear myself? Okay, that’s an easy one because most people don’t listen to themselves. They think I did a really good job. How come nobody else is telling me that I did a really good job. Or maybe they think oh, I wonder if I did a good job. Let me put my pearls before swine and ask everybody else do you think I did a good job Please tell me who I am. Please validate me. Instead of that if you know what your love languages do it for yourself. If you need acknowledgement if you need to be seen and heard. You need to start listening to you, you need to start acknowledging you. That was a really good thing I did. Wow, that I did that really well. Look how, look how amazing I did it that. And I’m not kidding. Because if you’re looking for other people to give you what you need, they won’t until you fill it first they cannot, they cannot put a bandage on the hole in the boat. Only you can only you can fix the hole in the boats that no one else can. Yeah. And so it has to come from you.
Dr. Mindy 40:27
Okay, so I love this idea of giving yourself the love language, because we only talk about love languages in the sense of how you want other people to give to. So if, if my love languages, gifts, and I do something that feels really good, I should go buy myself a gift.
JJ Flizanes 40:44
Absolutely. You know, people say what self care how do I love myself? And I say well, how do you prefer to be loved by others? Well, words of affirmation, great than you give yourself words of affirmation. Absolutely. It works the same exact way for you, as it does for others. And it’s actually even, we all I hate the word shed because it’s very, it’s not a good word. But we all really need to be doing that for ourselves because it creates this victim, needy. Now there’s a neediness. It creates this victim neediness of powerlessness, if I’m waiting for you to do it. If I’m waiting for you to affirm me to validate me to acknowledge me, then literally, I am performing for love, which is giving my power away. It means I don’t love myself. So yes, whatever your love languages is what you need to do first and foremost for yourself right now.
Dr. Mindy 41:28
I love that, that that was a paradigm shift for me. I love that. Okay, talk about there’s something that you said that that I’ve been really thinking about. And it’s the myth of being selfish. So when I hear what you’re saying, you know it the self reference point of like turning within complimenting yourself giving yourself our society does not applaud that. In fact, we call that narcissistic, we call it selfish, we have a lot of labels for it, which is why I think we’ve become so outwardly focused, and we’re constantly looking for other people’s approval. So help redefine that for us. What does it What’s a healthy version of selfish look like?
JJ Flizanes 42:09
Well, first, let me let me state that there is no possible way not to be selfish. You can only operate from your position of self, how you see the world what you think is important and what you need, you cannot take away that you are the driver, because every single thing you do this is this is I loved when I was working with dark nation doctors like this is like the bottom line of all of it. Listen up. This is the bottom line is that the only reason you want what you want is because you think you’ll feel better when you have it. Yes. And the only way to get it is to feel better. Which by the way you can do now. And then you don’t even need it. Yep, every choice, every choice in life. That’s actually law of attraction. But every choice in life is trying to feel better. But you have the tools now to feel better. In fact, you have to to get the thing that you want. And then by the time you feel better, you don’t even need the thing. But we’re always trying to feel better. So when it comes to being selfless. So here’s what I love. It’s those people pleasers. So I apologize in advance my person if you ask. I don’t really but because if I if I plant a seed in you and you hate me, I’m cool with that. Because guess what that seeds gonna germinate over time somewhere, you’re going to be like, have an aha moment, it’s gonna change your life. And while you won’t remember that it was me that planted the seed, you will be happy that your life has changed. You people pleasers are the ultimate manipulators. Because when you give to others when you perform for others, because you want love and adoration and acceptance and validation from them, what are you doing, you’re creating a false sense of an illusion of safety and security. Because you don’t know what they do when they turn around and walk away from you. You’re literally like performing and jumping around and being so that you get a certain response from them. But it’s a temporary response. You’re putting all of your power and eggs in their basket. And then you’re hoping for this one like affirmation or one like Thank you. They’re like, Oh my god, they said thank you. But for all you know, they think you’re they don’t like you they’re too face, they walked away, they said something bad about you. All of a sudden, when we give our power away like that. You think that being nice or being overly giving is it opened up a nice, I’m in such a nice person. But why do you do it? You do it so that you and your mind think that when it comes your turn, someone’s gonna do the same for you. But this is all like non spoken agreements, you have assumed that if you I do this for you, if I give to you in this way that someday you’re going to give that way back to me, and then doesn’t happen. In fact, I would guess without knowing that 99% of the time it doesn’t happen and then you get mad about it. And you’re like, well, how could they do that? Like, I was so nice to them I gave to them well, because you didn’t set the agreement First of all, and you were only giving to them to try to get them to like you and to make you feel temporarily good about yourself. And again, you can’t have anyone else patch the hole in your boat.
Dr. Mindy 44:54
Okay, so how do you undo that pattern?
JJ Flizanes 44:57
We have to be honest to be acknowledging Well, you have to acknowledge that you’re doing it. But you have to go back to the needs and feelings. Let’s be honest. Yeah. Before you do or say anything, you ask yourself, why am I doing this? Right? What do I want out of this? And if I don’t get it, will it wreck me? Right? Am I giving, because I want to give my giving because in the future, I want them to like me or think better of me, or I’m really wanting their approval, or I’m really want them to hire me, you have to be clean in your intentions. And too often we’re acting out of out of a need for like attention right away.
Dr. Mindy 45:33
So So I see that list is being used to more than just food that list can be used, like, you have an interaction with your husband or your spouse, and you’re like, Okay, that didn’t feel good. Okay, let me go back to why when I went into that, that interaction, this is what I was feeling. And you just go through this three, step two, it’s really about self awareness, not only with food, but everything that’s bringing you any kind of pain and suffering in life.
JJ Flizanes 46:02
Let me get let’s, let’s make up a scenario right now, that just took what you just said. So I’m overweight or a woman struggling, I’ve struggled all my life with weight, and now I’m on this, I’m doing the fasting, and I’m getting results. And I’m doing it. Because I want to have love and attention from my husband. And I want to feel sexy, that I want him to tell me that I’m sexy, so that I’ll feel sexy. And then he’s so busy, because he’s a man who isn’t really paying attention. And he says something to me. And I’m really open and vulnerable and waiting for like maybe I put on a new dress or something and he doesn’t say anything. And then I go and get and then I’m because I’m waiting because I’m because currently I do not believe or give myself the affirmation. I’m waiting for you to validate me because I’m not validating myself. And all of a sudden, when you don’t, now, I’m hurt. I feel rejected. I’m going to internally without telling anybody else about it. I’m going to assume you don’t think I look sexy? You think I look bad? Why am I working so hard? Now I’m going to go over emotionally overeat, because who cares? Why am I doing all this? Why am I trying so hard? I’m just gonna go to food because it feels better.
Dr. Mindy 47:04
I feel like you need a mic drop on that one, that I think there are so many people that do that. That I mean, I’ve been in ladies nights out with girlfriends that tell me that exact scenario. My husband didn’t do X, Y and Z. And yeah, that’s that was. So well said. Well, let me finish up with this. I’m five questions for you. That we asked most of our guests as someone we’re a few unique for you. So my first question is that we’re creating a book list. And of all of our guests. What’s the one book that you’re like this book, man, it changed my life. And I feel like everybody should read it.
JJ Flizanes 47:41
The big leap by gay Hendricks.
Dr. Mindy 47:43
Whoo. You know, what I love is everybody gives a different book. I don’t think we’ve had very many repetitious books. So I love that. Okay. Second question. If you could go back to your 20 year old self, and you could give her advice, knowing what you know. Now, what would you tell her? You’re enough? Everybody says that a lot of people say that. Yeah,
JJ Flizanes 48:10
that’s crazy. Performing. Stop performing for love. Stop proving it. Stop. Yeah, stop proving it. Stop trying. Stop trying.
Dr. Mindy 48:19
Yeah. I love that. What’s the one habit you do every day that is like really amplifies your positivity and your self love. And you can’t even imagine getting throughout your day without this one habit?
JJ Flizanes 48:38
Well, the habit is, is what I call free time. So I have free time. And that’s exactly what it means. It’s what do I feel like doing right now? What do I need right now, so I can give it to myself. And so if I don’t have if I am not like I have three sizes and me freedom is a huge thing. So I don’t want to ever feel locked into having to do anything I want my energy about anything that I do to come from a place of love and alignment not from place of, you know, obligation or, or anxiety or fear or whatever resistance so I have a lot of free time.
Dr. Mindy 49:13
Do you do schedule free time so that you like block it out to nobody can put it in? Yeah, that works the best for me too. Otherwise, I fill it. Yeah, yeah, you have to treat it like it’s like it’s a real appointment.
JJ Flizanes 49:27
I mean, I so much self care in my schedule, massages, acupuncture, pedicures, exercise. Pull time trips. Yeah, I mean, I’ve so much and you have to schedule your free time. Yeah, you’re nothing this time. You don’t take a big axe. I keep a calendar. I don’t do online calendars. For the very reason that I take it’s there’s a satisfaction of taking that pencil go through that whole like, nobody sees me before at 11
Unknown Speaker 49:53
nobody sees me before 11
Dr. Mindy 49:55
I love it. I love it. I love it. What one person that you’re either following now. Are you followed in the past that has given you so much inspiration? It’s kind of similar to the book like, Hey, everybody should go learn from this person. They have so much wisdom that we could all gain some some glimmer of inspiration from Dr. Christian Northrup. Oh, how come?
JJ Flizanes 50:18
There are there is no other physician who embodies all the things that I do to like she has, she does law of attraction, she does astrology, she does goddess work, she does a nonviolent communication. She knows about emotions, she you know, plus there’s all the bioidentical hormones and, and just natural menopause and women’s empowerment and all the thing about so I think that I have been a super fan. She’s been on my show several times. Dr. Christian Northup is I mean, yeah, she’s, she’s, uh, she is, to me doing what a lot of and I’m glad you’re doing because I don’t want to be doing I don’t want to be fighting the fight that she’s fighting right now. Like, I am so happy she’s fighting it. on my behalf. She’s got an Aries rising, which is why she’s also a Libra, by the way. So she she has that Aries rising, which is warrior energy. And I will get burned out by that. But I know and recognize that I stand on her shoulders of her doing that. And so I appreciate and respect her and need her to fight that fight for us.
Dr. Mindy 51:21
I love it. I’m going to add a little second question to that one. Do you see a world where we’re going to see more medical doctors come out of the health care paradigm that they were trained in? Because when we have conversations like this, where my brain goes is God, you know, the the medical world is great for emergency care. But man, did they miss the mark on chronic disease? And how do we get more people like Dr. Northrup to the end? You know, to step out of that even Dr. gundry I interviewed him earlier this week, like he’s stepping out of it. And he’s a cardiologist like, how do you see a world where more medical doctors are going to step out of this this antiquated way of approaching health?
JJ Flizanes 52:05
Absolutely. I had Dr. William Davison and I was a little nervous at first in thought he might be very doctory. And he was like, He’s Mr. Anti doctor. He has a program called undoctored. He,
Dr. Mindy 52:15
you have you read his book on?
JJ Flizanes 52:18
On doctor and I have wheat belly. But, but undoctored. And I was like luck. So we’re all like, you know, we were so competitive, like, you know, compatible in that way. And I think you know, and I’ve mentioned nature because I work with her. And I know that people that like find me through her, because they’re looking for more people like her and I just interviewed today and son in the medical world, but harville and Helen Hendricks, Helen harville however, Hendrix and Helena Kelly hunt, and they did the Mago therapy. And they have a book for clinicians. And I said, it’s a very powerful thing. That while instead of talking just to therapists, talk to the people and tell the people to take your book to their therapist and say, I want you to train me in this way. Because that’s what’s changing the face of that’s how I think you know, nature has her own medical doctor program. And those people find her because he will read her book, take the book to the to the doctor and say, I want you to treat me like this. Yeah. And then the doctors go, Well, if I want to help my patients, I better learn something new, or else I’m going to be a dinosaur. Yep.
Dr. Mindy 53:11
Yeah, that’s, you know what that’s happening on my fasting channel. on my YouTube channel, we are getting so many messages from people that are saying my nurse, a nurse sent me here, my doctor sent me here. And so it’s fires me up to keep putting the science because I know that that’s what doctors what speaks to them, so that they can see hey, go do your own research, go to the PubMed. And you can see that the research here shows that the body heals in the state. So I visualize every morning I have a morning routine that is really near and dear to me. And part of my visualization is a world where we change healthcare, where we look at healthcare through a new lens, and discussions like this, for me, are part of that new healthcare that needs to emerge, because the old one is dead. And yet, not everybody has realized that. So yeah, that was really well said. Last question. If you had one message for the world that you could get into everybody’s brain, what would that message be?
JJ Flizanes 54:10
That you are the creator of your own reality, which means that if you don’t like what’s happening, you have the power to change it.
Dr. Mindy 54:19
Hey, resellers, I just want to start off by saying thank you so much for all your wonderful reviews. And those of you that have left me comments on iTunes. I just greatly appreciate your thoughtfulness and how much you guys are enjoying these episodes. And it seems like you’re enjoying them as much as I am enjoying doing them. One of the things that I’ve learned in just interacting with so many people is that we’ve really lost the art of deep conversations. And for me, the resetter podcast stands for having meaningful conversations with people who are thinking about health, about life, about my said in a way that we may not be getting on social media or in mainstream media. And so I just want to say give you guys a shout out and just say thank you for participating in this process with me. Because as much as I absolutely love delivering the information to you, I love even more knowing that it’s impacting your life. So please let us know if there’s anything we can do to make this podcast more customized to you to make it better. We are now officially in season two. And we are working to bring you the best conversations that health influencers have that mindset changers can give and to really deliver you something that you’re not able to get anywhere else. So from the bottom of my heart, as I always say my YouTube from the bottom of my heart. I am deeply appreciative of you. I am deeply grateful to be on this journey with you and let’s get healthy together.