Whether you're just starting out or starting again for the 50th time, this podcast is for you!
In this episode, I give you an inside look at my coaching process. Today we have client, Tina, a very cool gal who jumped in with both feet at the prospect of sharing her journey with you all. Big thanks to Tina!
This episode is Tina's first coaching session with me and second ever conversation. (We spoke once before during her free coaching consultation about a week before recording)
Disclaimer: Any advice I give in this recording was geared toward Tina and her journey. Your journey will vary, but the principles we discussed will still apply.
In this episode we cover various topics:
If you are interested in joining me in 1-1 coaching, send me an email at john@oakesweightloss.com
____________________________________________________________________________________________________
Subscribe to the Podcast!
Join the free FaceBook Group "Lose Weight with John"
Watch the podcast on YouTube
Enroll in John's Life-Changing Weight Loss Course
For all other inquiries, contact John -- john@oakesweightloss.com
Buy my book! 75 EASY: the ultimate challenge for personal growth
Amazon US
UK
CA
AU
Weight loss coaching - Join the Weight Loss Freedom Academy today
To inquire about 1 -1 Coaching with John - email John at john@oakesweightloss.com
Check out the EASY WAY OUT Blog/Newsletter site
Join the free "Lose Weight with John" community
Watch the Easy Way Out on Youtube
Whether you're just starting out or starting again for the 50th time, this podcast is for you!
In this episode, I give you an inside look at my coaching process. Today we have client, Tina, a very cool gal who jumped in with both feet at the prospect of sharing her journey with you all. Big thanks to Tina!
This episode is Tina's first coaching session with me and second ever conversation. (We spoke once before during her free coaching consultation about a week before recording)
Disclaimer: Any advice I give in this recording was geared toward Tina and her journey. Your journey will vary, but the principles we discussed will still apply.
In this episode we cover various topics:
If you are interested in joining me in 1-1 coaching, send me an email at john@oakesweightloss.com
____________________________________________________________________________________________________
Subscribe to the Podcast!
Join the free FaceBook Group "Lose Weight with John"
Watch the podcast on YouTube
Enroll in John's Life-Changing Weight Loss Course
For all other inquiries, contact John -- john@oakesweightloss.com
Buy my book! 75 EASY: the ultimate challenge for personal growth
Amazon US
UK
CA
AU
Weight loss coaching - Join the Weight Loss Freedom Academy today
To inquire about 1 -1 Coaching with John - email John at john@oakesweightloss.com
Check out the EASY WAY OUT Blog/Newsletter site
Join the free "Lose Weight with John" community
Watch the Easy Way Out on Youtube
All right? So today we're doing something a little bit different I'm going to be doing a first session with a brand new client named Tina Tina welcome welcome to coaching welcome to podcasting. Yes.
00:07.26
Tina Etchison
Um, thank you. It's good to be here. It's a first time for everything right.
00:18.44
oaksack
Yeah, you're getting two first at the same time. So so just for context tina wanted to come on at the beginning of September um, but and so technically that's when she will officially start but I thought hey why not do our first session now in mid-augus.
00:20.74
Tina Etchison
Um, like.
00:36.51
oaksack
Um, we usually meet every 2 weeks anyways, my normal clients do so this actually gets us kind of an extra session to hit the ground running. Um and also it's going to give us the chance to share more of the coaching process with people who.
00:42.61
Tina Etchison
Yeah.
00:54.26
oaksack
Um, haven't done coaching yet. Maybe they're interested in it. Maybe they're just you know they'll just learn a lot from what we talk about today.
01:00.40
Tina Etchison
I hope so I hope I learned a lot from what we talk about today. So I love it I'm on board. Let's do this.
01:05.90
oaksack
Heal the people Tina heal the people with your journey okie doy. So um, Tina this you decided to just go ahead and start losing all the weight taking a lot of the fun out of this for me just going to blast out.
01:18.76
Tina Etchison
Well to be to be to be yeah to be clear I haven't done a lot different other than I started writing down everything I was eating.
01:22.82
oaksack
You know that's a jokey way of saying good job.
01:35.94
Tina Etchison
Um I had already kind of started to make some healthier choices. Food-wise um I decided you know what good bad or ugly let's just write down what I'm eating and be honest with myself about it. Um, because I've done that previously before had some success. Ah, my partner is currently on a journey as well to lose weight and regain some health and so I you know in order to be supportive I thought let's let's just do this now and then um I had already been very mindful that I needed to start moving but in terms of working out all I've done is. Literally just tried to move 30 minutes a day minimum like as much as I can so um, yeah, haven't done a lot of crazy training I am a little bit surprised that wait has started to come off just from doing those 2 things to be completely honest.
02:29.75
oaksack
Yeah, and for for context for you and everybody else usually clients fall into 1 of 2 camps where they either the the moment they sit down across from me. Um, they start losing weight like crazy and other people they it takes a little while.
02:44.33
Tina Etchison
Um, yeah.
02:47.21
oaksack
For the actual scale to start going down but about you know three months in everybody's in about the same place you know I'm saying.
02:53.73
Tina Etchison
Yeah, yeah, well and and to be clear I am am a ah large human um, you know I'm weighing in you know, kind of like an overweight dude at this point and so cutting back from. You know three thousand calories a day to you know 2200 by accident. It's literally just like that's just what I happened to eat that day. Um, that's at least gotten the ball rolling for me. So.
03:17.58
oaksack
Yeah, yeah, and we'll we'll get to talking about your exact caloric intake later on. Do you mind if we share just some basic stats about you just for for reference because because you are you are so you are really like a fastball down the middle of.
03:27.84
Tina Etchison
Please do please do I think that's helpful.
03:36.35
oaksack
Kind of my average audience member average client. Um, you did you just have a birthday. Okay, okay, right on so you still got a few more months of ah.
03:41.47
Tina Etchison
I actually have a birthday coming up so I will be 47 in December. So yeah, exactly exactly.
03:51.75
oaksack
Runway with 46 so we'll just stick with 46 and um, you weigh started out at three forty eight which I swear to god is the exact average weight of previous clients. People who've competed in challenges that is the exact average that comes through every 2 different challenges took everybody starting weight the average was three forty eight so that is men and women you know the whole whole game it and then also five eight
04:11.13
Tina Etchison
Nice.
04:18.80
Tina Etchison
Nice. That's hilarious.
04:29.10
oaksack
So just a little taller than average. Um, but for you know, if you take the whole audience out there. 5 8 is probably going to be the average because the average for a man is well like five nine and a half so you know fifty fifty yeah so
04:29.96
Tina Etchison
Yep.
04:38.77
Tina Etchison
Um, yeah.
04:46.61
oaksack
You are our every woman.
04:46.80
Tina Etchison
Awesome happy to be the every woman that's amazing.
04:53.78
oaksack
Okay, so and and also just for the audience for context we are referring to Tina's Ats which is her accountability and tracking sheet. That's just a fancy term for a shared Google excel type thing that we track weight.
05:08.68
Tina Etchison
Um.
05:13.45
oaksack
Track calories. It shows us some running averages. So just any one day doesn't really mean much. It's It's really what's going on in the bigger picture statistically gives us a lot more precise and accurate information to work with and helps us make better decisions so we have different columns. Um.
05:14.60
Tina Etchison
He.
05:32.93
oaksack
And in 1 of the columns 2 2 of the columns I have training and cardio and in these columns we start to do a little bit more I guess what you might call subjective note taking you kind of just write down. Whatever the other columns are just purely numerical inputs. So. Tina with training you said one day of like 3 or four days ago you did 22 minutes so was that some sort of um weight training.
06:01.98
Tina Etchison
I Believe So yeah I should probably ah look at my look at my tracker here I actually think I have it still. Nope That's not it. Ah, let me come back to you.
06:06.18
oaksack
Over me.
06:15.52
Tina Etchison
Pull another tab over so I'm still on. Um, yeah I did like there was one day that I did like 20 or 22 minutes of cardio and then I also did 22 minutes roughly of of just a really good. Um, 4 to 4 or 5 exercise. Circuit training. So yeah, yeah, so that was that was that was lifting that was weight training.
06:39.74
oaksack
Right on and then um with the cardio column. You've been putting in ah quite a bit of cardio, especially for somebody just starting out. You've got fiverr. You got six days where you did a good chunk. Um, and well any chunk is good. Okay.
06:49.10
Tina Etchison
Um, you hear.
06:53.42
Tina Etchison
Yeah, yeah, well and one of those Zeros I Just forgot to wear my tracker so I couldn't prove anything so I didn't put it in there. Ah so.
06:55.43
oaksack
That's the motto of oaks coaching any chunk is a good chunk.
07:03.79
oaksack
Ah, you in that case, you can just take your best guess it's okay yeah I'm not the IR s
07:08.80
Tina Etchison
Can I take a best guess. Okay, well you mean if you want to audit me that's fine I Want my numbers to be on point. So um, yeah.
07:14.93
oaksack
Yeah, like as as long as you're honest I mean this this whole thing depends on your honesty anyways. So I'll take your best guess if you're like I think it was about 25 minutes then just write 25 minutes
07:21.26
Tina Etchison
Exactly yeah.
07:29.87
Tina Etchison
Okay, no, so sometimes I am um like at the gym and I'm on a treadmill or elliptical or bike. Um.
07:30.35
oaksack
For these various types of cardio were you all doing the same thing.
07:43.82
Tina Etchison
Sometimes I am just going outside and walking and doing a good brisk outdoor walk and some of those have been just me getting up for my desk at work and you know missing the workout in the morning and so wearing comfortable shoes that I can walk into work and then just going and walking around my office for Twenty Twenty five minutes that's about the max I can like get away with not being in the actual office because um, I'm kind of the boss. Um, and and some of them like the one yesterday that's a kind of ah ah a mishmash of things where it was ah probably 20 minutes of of indoor bike I have like ah one of those. You know, like the little like mini bike with just the pedals and it's got a resistance wheel on the middle and you can order them on Amazon for like fifty bucks do you know what? I'm talking about. Yeah they sit on the floor and you can just sit in a straight back chair. Um I did I didn't have time to get to the gym and so I did like 20 minutes just to kind of get some stress.
08:25.58
oaksack
Yeah, like they just sit on the floor. Yeah yeah, yeah.
08:38.89
oaksack
Great.
08:39.50
Tina Etchison
Um, out and get my heart moving in the morning and then I took a walk in the middle of the day and then I was swimming at my apartment pool with some friends last night and they were just standing in the water talking and I was like well if I'm going to be in the water we're going to start treading water and so I did like ah a core treading water. Ah, cardio thing and next thing I knew my watch is like hey you've got all this movement in for the day and I was like go me fight when so.
09:02.16
oaksack
That is awesome. Yeah, so you know when we we first spoke you know I kind of lined out the basic idea of my philosophy toward you know, increasing movement and slowly decreasing calories is to not really set a target and then figure out. Okay, what do we got to.
09:09.71
Tina Etchison
N.
09:21.41
oaksack
Remove to hit that target I think that's a little bit backwards the metaphor I always give is like playing janga you don't ever go into Django with a strategy you go in with sensitivity to the tower. That's this game and you so and you start poking around to see what wants to come loose.
09:28.67
Tina Etchison
Um, right.
09:36.89
Tina Etchison
That's already there. Yeah.
09:40.91
oaksack
And those are the blocks you you move and the problem with a lot of programs is they don't allow or teach people how to see themselves and become more aware of the easy opportunities they have to start shaving off you know, hundreds of calories. Fairly easily without even really getting into a lot of the more hairy issues that they have with sort of compulsive eating or other behaviors or feeling you know, just very exhausted and lazy and unmotivated you know, just how how people often phrase it themselves not that I'm not that I'm criticizing.
09:58.88
Tina Etchison
Um, moving with.
10:09.24
Tina Etchison
Right? Well and like I think my struggle has been like how do I get an hour every morning before work to go to the gym when I don't necessarily you know I sometimes I am getting you know phone calls at six thirty seven o'clock
10:14.61
oaksack
And.
10:27.40
Tina Etchison
Handling emergencies um, two days ago is a great example I was handling emergencies I didn't even get to my office until 1030 not because I was sleeping in but because that's how long it took to actually like get people to leave me alone so I could get ready for work and like drive to the office and so um. Building in little chunks of time and like giving myself permission for that I think was has been really helpful the last like week or 2 um, kind of took the pressure off made me enjoy it a little bit more. So.
10:54.96
oaksack
Fantastic and that's so that's so key because if we if we allow these things to start small. We can start them in chunks that we can do and enjoy right? The the first time you ever I don't know played an instrument that you ended up.
10:59.25
Tina Etchison
No.
11:04.60
Tina Etchison
Um, yeah.
11:13.24
oaksack
Becoming very proficient in and loved playing. You probably didn't sit down for 3 hours and tell yourself you had to master the mandolin but the first time. No, you just dinked around plink balink you know and you did some like strumming pretending like you're playing music and then you put it away.
11:21.37
Tina Etchison
Brett. Yeah.
11:29.73
oaksack
And over time you actually can develop more of ah, an actual skill.
11:32.39
Tina Etchison
Yeah I only play the radio. So I actually was pretty proficient at that right away. But but I get where you're going with that for sure so play the radio better than anybody I know so pretty pretty exciting.
11:47.45
oaksack
So when you do when you note your cardio and your your resistance training. You can just ah, you have it listed out as like 85 minutes you can just go eighty five M space type in what you were doing right? So if you were doing.
11:48.69
Tina Etchison
M.
11:56.81
Tina Etchison
Okay. Oh okay.
12:05.14
oaksack
So so like I do little codes right? and and we can establish our own Shorthand So Tm I Know that's treadmill O W outside walking I W inside walking whatever it is um and so you could just do do little if it's something where I mean usually.
12:11.75
Tina Etchison
Um, okay, okay, okay.
12:24.70
oaksack
Ellipticals e like I mean it's ah it's usually 1 of 4 or 5 things and and we'll know what what we're talking about same for training. You know you don't have to go into exhaustive detail. But if you just say like body weight circuit that's great.
12:24.71
Tina Etchison
Yeah.
12:30.41
Tina Etchison
Okay.
12:37.69
Tina Etchison
Okay.
12:39.83
oaksack
Just just any any anything. There is helpful because it also helps me identify what you're doing and what you're gravitating toward and it sounds silly to think that I'm going to tell you what you're doing when you are the one who wrote it all down, but it happens so often that people sometimes don't realize that.
12:48.40
Tina Etchison
Right.
12:59.23
oaksack
Hey I've actually been doing that quite a lot. It was more than I realized and we actually have to bring awareness to it for the client to see like oh man, maybe I actually like doing the rower weird because in my head I don't like that but yet I've been doing it but when I stop.
13:10.17
Tina Etchison
Okay, yeah.
13:17.44
oaksack
Overthinking it I'm just doing it more and so that that can be um, it sounds silly but it sounds crazy but it happens all the time.
13:18.16
Tina Etchison
Okay, okay, awesome. So keep track of what I'm doing anyway. Got it? sorry.
13:26.26
oaksack
So how did you right on? Yes, no, it's okay so how did you feel about tracking what kind of emotions came up.
13:40.58
Tina Etchison
You know, um, there was a there was a day that there was some shame involved like in terms of just tracking calorie and intake like on the ninth and we'd gone to a baseball game. And was like okay, we're going to permission to eat whatever we want. We'll make sure we track it and it was so much and then I also got like horribly horribly ill during the night like my body just couldn't at that point it had been about eight days of of eating fairly clean because I started kind of that journey render on the first to August. And I was like oh well, my body didn't like that and maybe we don't do that anymore, right? like maybe we we'd be aware for the most part. Um I felt in in control of my choices more like instead of. I would term and I actually talk to my therapist about this that that I would term myself a lazy eater and she she termed it as more of you know that's a form of binge eating where I've never had a bingeing purging issue but I have had a like lazy healthy issue and she's like.
14:38.45
oaksack
Ah.
14:49.67
Tina Etchison
When you're in your lazy cycle which has been going on for a couple years now you're just eating whatever is available. You're not putting a lot of thought into how you're fueling your body and so you are just like grabbing. Whatever is quick and easy. So that's translating into like prepackaged stuff. Frozen stuff. Um, fast food like that kind of thing right? and just got going out to eat a lot and tracking all of that has kind of made me not pull back as much as just be so aware of what I'm choosing that it's been a lot easier for me to go oh well I'm going out to dinner tonight. Let's eat really clean. You know in the morning and afternoon and really watch any snacking so that I don't hit the end of the day and feel just like I can't even move and bloated and gross. You know so tracking that ah the calories and tracking like the fitness journey in terms of the minutes moved. I like a lot of people I work in an office so fairly sedentary and just being aware of like taking time every day to get up from my desk and walk around has been great like I actually feel so much better. Um. And my stress level has decreased considerably so that's been good and my employees are thankful for that because I'm not quite so snappy and tracking my weight every day that was a hard one for me I'm not I'm not gonna lie when when you've got those big numbers. Um, it's really really hard to step on a scale.
16:19.26
Tina Etchison
Every day but what I'm liking about the way we're doing this is I can see a pattern and when things jump up I see them go back down pretty quickly like right and so I'm starting to be more aware of the weight fluctuations on a daily thing as opposed to. Getting discouraged because I was down one day and then I'm up £2 the next day so I'm just like well I'm obviously failing so now I'm going to eat whatever I want and not work out right? because what I'm doing is not working so that's been really an interesting journey in changing my mindset towards scales and. Knowing what I weigh because I've been in in a little bit of size denial and weight denial for a while. Obviously so you know nobody gets to be almost three hundred and fifty pounds without some form of like oh it's not that bad or you know yeah I weigh a lot but I'm just a big person or you know yeah I weigh a lot. But.
16:58.81
oaksack
Are.
17:14.79
Tina Etchison
You know I'm still smaller than so and so right so just having that like focus and accountability that I have to just know for myself. That's been really good.
17:23.80
oaksack
Yeah, you said a lot of really good stuff there and just for context with most clients I do ask them to start tracking calories and weight every day starting out and also steps the first reason for that is that. It's the easiest way to identify what your baseline lifestyle was that was that was creating and maintaining your weight so this gives us a very real picture of where you're at and what's been contributing to your weight and it shows us exactly.
17:44.39
Tina Etchison
Whose. He.
18:01.70
oaksack
Better than ah than an online calculator generally where your quote unquote maintenance calories are or where your Baseline activities Baseline is my term for kind of the the collection of all these things maintenance calories but in the context of how much how much activity? Um, so your maintenance calories. Well if you stop walking.
18:06.88
Tina Etchison
Ah.
18:12.21
Tina Etchison
Yeah, yeah, yeah.
18:21.22
oaksack
For two days on those days. Your maintenance calories was a lot lower than the days where you were very active. So so you know if if a client has like a real sensitive relationship to the scale or to calorie tracking I don't force people into that. It's something that we that's just where we start.
18:27.70
Tina Etchison
Um.
18:38.21
Tina Etchison
Um, yeah.
18:40.67
oaksack
You know wherever the resistance is wherever the obstacles are. That's where the coaching goes so I just want to make that clear because I know that this is a tricky topic for for many people and and as you're seeing the you don't take the sting out of the fluctuations of the scale.
18:44.30
Tina Etchison
Yeah, for sure.
18:56.57
oaksack
It's not the scale fluctuating. It's our body weight fluctuating. The scale is constant. We don't take the sting out of that by getting on the scale more infrequently. We take the sting out of it by getting on the scale every day just like we would check our speedometer when we're going down the road. It doesn't have to mean anything like.
18:59.59
Tina Etchison
Um.
19:04.50
Tina Etchison
Right.
19:11.63
Tina Etchison
Yeah.
19:15.51
oaksack
We check our speedometer so much that somebody on social media if it had anything to do with Health would be like this is obsessive. You're you're telling people to be neurotic. It's like that. There's a lot of things that we do dozens and dozens of times a day to just check in with our objective reality to make sure that we are.
19:24.67
Tina Etchison
Um.
19:35.29
oaksack
Safe and in good standing and you know all going in the right direction for what we want.
19:41.53
Tina Etchison
Yeah, well like like for me in the past you know in terms of that obsessiveness you know I was hitting a point a few years ago where I would weigh myself regularly but I was like almost in a dehydrated state. Because I was very aware of like if I'm drinking too much water I'm in a way more So I'm just not going to drink water and then I'll weigh less which is horribly unhealthy. Um, and so what I'm liking about this system is it's it's It's just a number. It's an it's a metric number of where we're starting from.
20:03.24
oaksack
Me yeah.
20:16.95
oaksack
Yep.
20:18.70
Tina Etchison
It's doesn't There's no like self worth value to this number. It's just it is. It's an honest number. It is what it is. It doesn't define my worth as a human but it's a valuable number for me to know because you know what my weight is causing my knees to hurt my back to hurt. Um.
20:21.78
oaksack
Yes.
20:38.11
Tina Etchison
You know, sleep Apnea like all these other health issues I Need to be honest about that number with myself right.
20:46.10
oaksack
Yeah, you know people talk about how important it is for there to be weight acceptance and for people to be accepting of their bodies but to accept something you have to be willing to see it and you know knowing ah putting a numerical value on your weight.
20:49.60
Tina Etchison
This.
20:55.63
Tina Etchison
Um, yeah.
21:03.12
oaksack
You could argue that that's not an essential part of accepting your body and I would definitely entertain that argument. However, there's so much valuable information that comes with that awareness that it adds to your acceptance. It makes your acceptance more full and it allows you to fully.
21:08.80
Tina Etchison
And.
21:15.75
Tina Etchison
Um, right.
21:21.96
oaksack
Root yourself in reality because like you mentioned earlier that you were you know, telling yourself various stories about your weight and that were helping you be blind to it because why why would your brain want to be blind to something that it doesn't have an answer for it's obvious nobody likes to be asked questions like if you sat me down.
21:26.13
Tina Etchison
Me see.
21:37.22
Tina Etchison
Ret.
21:41.37
oaksack
In a college level Calculus class like I like math I'm good at math but I didn't take Calculus so all of a sudden I'm going to be in a situation where it's like I don't know the answer to what you're asking me so I'm going to I'm going to zone out now.
21:46.97
Tina Etchison
Um.
21:54.87
Tina Etchison
Right.
21:56.54
oaksack
And that's what our brains do when we have various issues that we just were at a loss and it's just it makes sense to just be blind to these things because it's a form of suffering to see it when you're judging yourself for not being able to fix it and that's.
22:09.40
Tina Etchison
Um, right.
22:13.95
oaksack
That's really the suffering. It's not the reality. It's that Self-judgment. What does this mean about me what does this mean about my future. That's really what's so painful about seeing it. But once you are able to ground yourself in reality and say I Weigh what I weigh because of how I'm eating how I'm living. And the way I'm treating myself the way I'm talking to myself which means that if I were to shift those things the weight would shift and in in a very and very broad strokes that is what happens so good on that.
22:35.28
Tina Etchison
Um.
22:39.50
Tina Etchison
Yeah.
22:51.29
oaksack
See if there's anything else I wanted to ask you about tracking that's very good stuff. So as far as your calorie intake. It started out that first day. Ah the day you made yourself sick right? it right? under three thousand calories and then after that you pretty much just.
23:03.90
Tina Etchison
Yeah.
23:09.54
oaksack
Hung out right in the 2200 average range. What would you say has been your your average daily calories would you guess for the last you know few months.
23:13.90
Tina Etchison
Um.
23:23.49
Tina Etchison
So you know I think I operate in extremes where sometimes depending on my workday and how stressed out I am ah my calories would be incredibly low where I would maybe eat a low amount of calories in the morning. And then not eat again till the evening and then I would eat like 12 or fourteen hundred calories in the evening. Um, so even though my caloric intake would be maybe seventeen eighteen hundred calories then but they were all in like 1 big meal at the very end of the day and then I'd go to bed which is horrible and you just you don't sleep. Well I didn't feel good. Um, or it's the extreme opposite where I'm just kind of eating everything in sight. So literally I feel like my metabolism on my body like had no idea when to expect food. Um, and so it was like I was kind of all I feel like I've been at war with myself for the last. Oh I would say year. Ah, with my eating for sure.
24:20.47
oaksack
What do you mean by the idea that you've been at War with yourself.
24:25.90
Tina Etchison
Well you start out every day with like this plan of okay I'm going to pack you know lunch lunch for the day I'm going to eat breakfast before work I'm going to do X Y and Z and then as you get discouraged or as you get stressed. That stops being a priority and so the next thing you know you're eating out for lunch every day because it's easier and you know I'd love to say that I'm eating out by going somewhere really healthy and getting a garden salad and a protein and calling me good but fact is I'm not right like I'm wanting like the big subsandwich or you know.
24:50.48
oaksack
Are.
25:00.32
Tina Etchison
Something That's you know going to give me just that comfort of like my bellies full now I can deal with whatever um I think I use the the excuse of being angry. An awful lot. Um, like oh I'm angry I need to eat and then I'll feel better. Well like.
25:16.64
Tina Etchison
There's some other mental health things that I'm like oh maybe I need to address that you know as to why that triggered me. Um, so yeah, so but I would think on average for like a weekly average if I had to like break down all the calories I eat in a week and divide it by 7 I would guess I've probably been hanging out right about 20 enty-six twenty-eight hundred calories a day.
25:36.18
oaksack
Okay, why do you think you've been able to hang out closer to twenty two hundred this week
25:46.63
Tina Etchison
So I've been listening to what my body wants a little bit more and ah, you know attentively? um I kind of made the decision that I would always eat something for breakfast and be aware of what I was putting in in terms of that carb protein balance I know.
26:00.64
oaksack
Great.
26:03.47
Tina Etchison
From myself that I can't eat a heavy carb breakfast because I will be super hungry within an hour hour and a half like my blood sugar levels just go wonky on me. So I've been trying to incorporate more of a protein factor in there first thing in the morning. Um.
26:14.92
oaksack
Um, yeah.
26:18.29
oaksack
Wonderful.
26:23.41
Tina Etchison
I've and I've literally just because and then I every day I will before I even like get out of bed I will wake up I'll think about what food I've got in the house for the day and I'll plan out what I'm going to eat for the day and that's just what I eat and that's been hopeful and I've also been forcing myself to drink. So much more water like I literally was living on diet coke and coffee and I'd maybe drink 1 glass of water a day or 2 glasses of of water a day and now I'm drinking maybe ninety ounces a day ninety to 100.
26:49.13
oaksack
Um.
26:55.90
Tina Etchison
You know I'm still having ah a diet coke every day and a coffee every day but I'm also drinking drinking the water which I think has been helpful to stay fuller.
26:58.46
oaksack
Okay, and just for and for those playing at home. That's roughly three quarts or three liters of water.
27:09.90
Tina Etchison
Yeah, yeah, and I also increased my fiber intake first thing in the morning like I started doing um just a fiber supplement half hour before I eat breakfast like ah, it's it's just like a it's not metamusal. But it's that kind of like where you mix it with water.
27:22.40
oaksack
Okay.
27:24.96
Tina Etchison
And you drink it and then afterwards you drink sixteen ounces of water and then just let that sit for 30 minutes and that I think that has helped curb that that craving for like the heavy like processed carbohydrates that I always because I'm like a sweet Junkie I love a good baked good and that's enabled me to kind of just like.
27:37.87
oaksack
Yes.
27:43.00
Tina Etchison
Not want it so much and I've still had like you know I've had a couple days where I've had ice cream you know in the last two weeks I've had you know it's not like I'm not eating like a treat now and again but I'm also like very aware of if it's if I'm eating it every day. It's a food group not a treat and so that it's like okay well I i.
27:57.40
oaksack
You.
28:02.00
Tina Etchison
I'm going to eat that today. That's what I want you know as opposed to just I deserve that for some reason.
28:07.98
oaksack
That's great. Yeah, you're doing a lot of stuff that you know with some clients. It takes some time to to walk them to that point where they can realize that no, there's no cheats. There's no treats. There's just the food you eat and the food you choose not to eat. That's it all these other designations are ways that we can.
28:11.18
Tina Etchison
Is.
28:20.62
Tina Etchison
Um.
28:24.99
oaksack
And ah, start getting sideways on ourselves kind of yeah I want to use a very maybe Pg 13 metaphor r rated metaphor I don't know. But we ah we end up doing silly stuff when we have all those unnecessary qualifications and categories and it all comes down to this that the ultimate the the original sin of projecting unnecessary meaning onto food which is good food versus bad food and when we can sort of let go of that.
28:46.69
Tina Etchison
Yeah.
28:57.21
Tina Etchison
Um, yeah.
29:01.81
oaksack
Food can just be food and then what what are we left with what do I want to eat What makes me feel good and that encourages us to rely on our own feedback systems. Be better at listening to our body and yeah, so that's all these things that you're doing That's really fantastic.
29:06.90
Tina Etchison
Yeah.
29:19.51
oaksack
Not really restricting a little bit of ice cream and and like you also mentioned earlier realizing that hey I'm going to eat out later tonight I want to have or late later today I want to be able to have more leeway with for that calorically so I'm going to I'm going to adjust my eating throughout the day.
29:32.61
Tina Etchison
Who.
29:39.51
oaksack
And that's also very helpful because let's say two months from now you just want to reduce calories one day like I know my body's going to be hungry but I know that it's just the what the body does it always asks for food because it's like.
29:48.66
Tina Etchison
Um, who.
29:55.17
oaksack
Money like there's never enough money right? and the body's always going to ask for food whether right? Yeah, um, it's got a lot in the bank account but it still wants more so in that in that scenario these days where you budget your calories and you save them up for a bigger meal at the end of the day.
29:56.74
Tina Etchison
Um, right, You're never like oh I'm good. Yeah.
30:14.96
oaksack
Well, that gives you an incentive to do something that really I I would hope everybody could learn to do in their weight loss journey which is to make friends with hunger to realize that this is a feeling I'm having because of the choices I'm making nothing is wrong. And this feeling is an indicator that my body is having to dip into stored body fat for energy so without going to extremes. This is the feeling of losing weight to some extent. This is the feeling of being in ah in a caloric deficit Now some days that might feel.
30:33.89
Tina Etchison
Um.
30:42.64
Tina Etchison
Um, yeah.
30:51.77
oaksack
Might be the same caloric deficit but it feels a little bit different. Some days are easier. Some days are harder some days we didn't sleep. Well so we're hungrier some days We're more stressed out So we're hungry Yada Yada But I'm generally speaking learning to budget your calories is tiptoeing you into the shallow and of.
30:58.68
Tina Etchison
Um.
31:11.31
oaksack
Learning more and more hunger management techniques and that's you and just anybody listening to this.
31:17.98
Tina Etchison
Yeah, well and what I will say is is you know I I was an athlete um in my younger days and so I like and my like I just had I've always been a good eater from that generation where you're a good eater and you're going to clean your plate and so you know I've never had. Like a food scarcity issue or anything like that I didn't realize I was overeating. Um you know until the first time I decided to look at my calories and realized that oh maybe I don't need 4 servings of cereal in the morning you know.
31:48.54
oaksack
Um.
31:50.80
Tina Etchison
But I also think that you know some people have a bigger appetite where they just will feel hunger a little more intently than others and I think I'm one of those people. Yeah like when I feel hungry I feel hungry and that's where kind of the drinking water and also. Ah, having more fiber in my diet has like I think really kind of helped figure that out but also just not having a reward for things like you know, not not getting to the end of my day and saying oh I worked out today I'm gonna have a reward like and and that reward's going to be food. Well maybe my reward is going to be.
32:22.69
oaksack
For.
32:25.74
Tina Etchison
You know I turn my phone off and don't pay attention to my job for 30 minutes or my reward's going to be that I go take a walk or a swim or something and so that's been a really interesting thing to navigate. Um you know instead of trying to like fuel with more food because I because I worked out.
32:28.84
oaksack
Yeah.
32:44.52
Tina Etchison
To give myself a different kind of like Pat on the back at the end of the day if that makes any sense at all. Yeah.
32:49.00
oaksack
Yeah, we do that a lot. Oh yeah, it's hundred percent we often do this thing where we're like it's the equivalent of hey I'm going. Ah you know I'm I'm in debt. So I'm going to save my money and so I save money all day at the end of the day I'm like great I saved money I should reward myself I'm going to go spend money.
32:59.13
Tina Etchison
Um.
33:02.13
Tina Etchison
Yeah, I'm going to go buy something? Yeah, yeah, yeah.
33:05.56
oaksack
And and you end up so and you end up spending more than you saved that day and actually put yourself further in debt doesn't really make a whole lot of sense. So It's you know one of the great things about intentionally trying to lose weight is that it forces you to Confront the way you've been using food as rewards. For things that either didn't require rewards or definitely didn't require food as a reward and oftentimes when you find other rewards you're like oh this is actually more rewarding than the food both in the sense that it's actually giving to me not taking and it's It's actually putting me more in touch with.
33:35.45
Tina Etchison
Um, yeah.
33:44.28
oaksack
Who I am my passions my creativity my desire to move than food ever could so any other surprising things come up during the last week or 2 any questions you have about going forward.
33:47.88
Tina Etchison
Right? right.
34:00.62
Tina Etchison
You know I think my my big question is is um, you know how do you manage that mindset of so the the the food tracker I'm using or like the food Journal I'm using is called lose it. It's just ah, an app you can get it for free.
34:14.66
oaksack
Um.
34:15.88
Tina Etchison
Um I think it's pretty good just because it has like literally everybody has inputed everything in here. So like you can go almost any restaurant and it's just right there and yeah, it gives you a pretty accurate count. You know I always kind of try and guess a little higher than what it probably actually is just to hold myself accountable to that. But how do you get.
34:22.53
oaksack
Yep.
34:35.56
Tina Etchison
Past like the I worked out you know so my app is telling me oh you worked out. You can have this many extra calories. So I'm currently choosing not to eat them because I'm trying to go more into a deficit. Um is there a way to kind of mentally manage that.
34:46.96
oaksack
Good.
34:54.22
Tina Etchison
Ah, little bit because there are days that I am hungrier than others like last night I went to bed and I was like I am freaking hungry but I didn't need to eat any more calories that already eaten enough for the day but I just was like my body was saying you're hungry because you just treaded water for 60 minutes well okay so how do you get through that. How do you that that would be my big one today.
35:15.12
oaksack
Yeah,, we're kind of talking about some different aspects of hunger management and mindset I would say on a technical standpoint. Yes, everybody when you're using a calorie Tracker If that calorie Tracker is telling you. How many calories you've burned that day. It is wrong. Okay, it's if it's right, It's just Lucky. It's ah it's a broken clock is right twice a day kind of thing these that these calorie apps are wildly inaccurate.
35:38.50
Tina Etchison
Um.
35:50.16
oaksack
Um, even the most expensive fitness wearable your fitbit 5000 whatever it's not there yet. The technology isn't there yet. There's still a ah wide amount of variance with um, the accuracy of these tools will get there that.
36:05.92
Tina Etchison
2
36:07.79
oaksack
You know, a lot of companies are investing a lot of money in R and D for this stuff because people do have such ah a thirst for this information and and hey when that's rock solid I Will definitely be right there at the forefront pushing everybody to get more data. However, in this case. Yeah, we just want to ignore anything an app is telling you and even if you even if it was telling you accurately exactly how many calories you were burning per day. You don't Yeah, you're putting money in the bank. So You don't want to use that as an excuse to take more out So Then the question is.
36:40.64
Tina Etchison
Um, okay.
36:45.98
oaksack
Well, how do I maintain my my overall caloric deficit in a sustainable and enjoyable Hopefully way when I am having varying levels of activity right? well.
36:52.97
Tina Etchison
Right.
37:01.25
Tina Etchison
Okay.
37:03.24
oaksack
if if I look I look at your chart and there's some days where you do was there a day where there was 1900 yeah two days in the 1900 range one day of one day quite low under 1500 and then you have days as high as 2500 so you have a range of a thousand calories
37:07.54
Tina Etchison
Yeah.
37:17.95
Tina Etchison
Um.
37:22.28
oaksack
In this last week not a problem like it's it's not a problem at all like you you can if if the average calories are coming out to be about the same and you're finding that hey on Mondays I tend to be more stressed out. Um.
37:24.37
Tina Etchison
Um, okay.
37:41.52
oaksack
So I'm not going to do a big workout First thing Monday morning. Um, because that's just going to add a bunch of systemic stress to my body. Then again, if you do a light workout. Maybe that helps you be less stressed the rest of the day on Monday so it's just be strategic about the the output you're doing.
37:44.57
Tina Etchison
Um.
37:53.66
Tina Etchison
Okay.
38:01.25
oaksack
You know this day where you have 85 minutes of cardio. Um, it was light. You know low impact cardio. So that's that's a little bit different. But if I saw you go from sessions that were anywhere from 5 to 25 minutes let's say of of walking.
38:11.43
Tina Etchison
Yep.
38:18.76
oaksack
And then I see one day where you walked for like 21 hours straight I'm going to be like whoaa whoa hold on right? We don't want to get overzealous on one day because we you know we feel we feel the the spirit of the tiger inside of us and we we want to all of a sudden just start, you know.
38:23.54
Tina Etchison
Okay, okay.
38:33.19
Tina Etchison
Right. Move.
38:38.63
oaksack
Running and running for Gumpty I get it I get when you you felt like crap for so long that when you finally get ah get a ah nice burst of energy and you're moving and you're like yes I knew I could do this I knew that that this was in me I knew that I had the desire to Move. And you're doing it and you're Happy. You can easily just go overboard and it's good to keep in mind like yes I want to it's exact same thing with ice cream eating ice cream exercising same thing I want to be able to have ice cream from time to time.
39:05.51
Tina Etchison
Yeah.
39:14.10
oaksack
So that's why I'm not going to overdo it because of ice cream and that's what moderation allows you? That's the gift of moderation is I'm going to moderate this so I can keep having it and it's It's a bit similar with exercise. So I'm going to make sure that I don't do so much exercise.
39:16.13
Tina Etchison
Right.
39:27.20
Tina Etchison
Okay.
39:33.96
oaksack
That a I'm going to be sore tomorrow and not able to exercise. Always always do an activity. Especially if you're trying to do it every day do an amount that will allow you to show up tomorrow and and do it again to where you're just getting you know a few steps more every day.
39:39.20
Tina Etchison
Um.
39:47.17
Tina Etchison
Okay.
39:52.60
oaksack
Not these huge leaps. It's it's okay to have variation undulating days where some days you're you know at 40 minutes some days you're at twenty one day you're at 5 the next day you're at you know, whatever, but generally speaking. Yeah we want to let that that average slowly climb up because this also helps prevent injury overuse.
39:55.20
Tina Etchison
You.
40:01.40
Tina Etchison
And he.
40:09.67
Tina Etchison
Um, yeah, okay.
40:12.55
oaksack
Um, soreness muscle to connective tissue issues. Um and same thing for oh yeah, and the other side of that is that sorry and the other side of that is that if you're not having wild swings in activity. You're less likely to have wild swings in your hunger levels that.
40:29.82
Tina Etchison
Right.
40:31.70
oaksack
That stress you out that either cause you to have to whiteknuckle your regular caloric deficit or be like well I've worked out. You know, really hard. Maybe I should give my body a little bit more food. Um, but but what do I do and then you get into that. What should I do conversation and that's exhausting.
40:41.49
Tina Etchison
Um, okay, okay, yeah.
40:50.72
oaksack
And like deciding what to eat when you're in a calorie deficit like what should I have what could I do in the moment when you're hungry trying to do that math. It's so stressful and this is this is one of the reasons people end up giving up on calorie counting not that I think people need to do it their entire lives or anything like that. But if you're if you're committed to it for a certain window.
41:07.76
Tina Etchison
Who.
41:10.20
oaksack
To get everything you can out of it. You want to be able to do it without stressing yourself the hell out and what you're doing where you make the decisions in the morning before you've ever picked up a fork. That's that's what you want to? do you want to have this decided anytime previously. That's not in the moment and.
41:16.50
Tina Etchison
Um.
41:21.87
Tina Etchison
Um, okay.
41:29.58
oaksack
If you don't overdo exercise. That's one more variable that we can remove from the equation that would cause that sort of spike in hunger that might throw you off kilter.
41:37.96
Tina Etchison
Okay, that makes sense that makes sense to me I you know I don't think so.
41:41.57
oaksack
Any other any other questions.
41:48.67
Tina Etchison
Right now. Um I will say that I noticed last night that I like I was walking back from the the pool. It's about a quarter of a mile from my apartment front door to my clubhouse where my pool is and um, you know three months ago that like I would get here, get done and my back would be like killing me by the time I got to my front door right? hauling this amount of weight around is hard and I was coming off of and a leg injury. So I'd had about I don't know four or six weeks that I wasn't doing much of anything and last night I was basically skipping from the pool back to my apartment I just felt really really good.
42:22.50
oaksack
Awesome.
42:24.27
Tina Etchison
And so my concern is is that I don't want to submarine myself like I want to continue to feel good and I think you kind of just address something that I didn't know I was feeling which was okay, well if 85 minutes yesterday made me feel that good. What would you know like what could I do next right? And so.
42:39.86
oaksack
Ah, yeah, he yeah oh yeah, been there.
42:44.25
Tina Etchison
So still just kind of keep it in that exercise and that moderation and let my body adapt to it because the other mentality I have is that I'm a former athlete and so it's that train hard field pain you know and I'm 46 almost 47 years old I can't do that.
42:52.96
oaksack
Yes.
43:01.12
Tina Etchison
Anymore and so it's been a really This is a really weird wake up call the last couple weeks. So.
43:04.84
oaksack
Yeah, and if you I mean even if you're trying to train a child to do something. You don't start out with huge bursts of activity because they're going to burn out on it. They're gonna be like I don't want to do that again. You you let them you know play around with it and create.
43:12.72
Tina Etchison
Right? yeah.
43:22.42
oaksack
Create a different sort of emotional connection with the activity and then it can just become habitual and then the the improvement starts to become a result of habits that we've installed by getting rid of old programming and conditioning and negative belief habits that. Correlate with our deepest values so that if we're just getting everything out of the way we're able to do things that we like do the things that we want to do and do them in such a way that we can continually get better every day that getting better is something that your body is going to do you don't have to do that.
43:56.19
Tina Etchison
Okay.
43:59.83
oaksack
You just have to not stop your body from getting fitter because if you go for walks every day you're going to get better at walking and that's that's really the trick with all this so much of our society and fitness culture is trying to fix you and I'm trying to take all the backpacks full of bricks.
44:01.90
Tina Etchison
Right? right? Okay, yeah.
44:19.62
oaksack
Off of you so that you know easy things can be easy and obviously the journey is going to have challenges but we can make this a lot easier on ourselves. So let's think of some action steps for the next couple weeks
44:21.84
Tina Etchison
Um, move.
44:31.41
Tina Etchison
Um, okay, awesome. Awesome sure. Yeah.
44:37.70
oaksack
Um, you mentioned you mentioned work stress is there anything we could do to mitigate work stress better. Is there a boundary is there a hey don't call me before 8 a m.
44:46.88
Tina Etchison
East So. There's definitely.. It's a boundary issue where where I just need to get a lot more comfortable not being a people pleaser and say no I can't solve that Problem. You know by offering up myself and my free time and because what I what I What's become very clear in the last month is me working Harder doesn't actually solve the problems that are going on it just makes me work harder and feel more discouraged and so.
45:13.32
oaksack
No.
45:20.15
Tina Etchison
It's definitely a me a me issue like I need to just set that boundary and not take the phone calls after five thirty in the afternoon when I'm done working and not and you know and put work in that on that shelf every night when I leave and just let it be um, so.
45:27.40
oaksack
The.
45:33.26
oaksack
So.
45:36.36
Tina Etchison
And the other the other side of it is as I run. Ah you know a driving school and it's summertime and so we're at the end of our peak season and so ideally by the first of September things really simmer down to a manageable stress level.
45:52.40
oaksack
Ah, okay, that's good to know you you mentioned earlier that when you make healthier decisions eating out when you're quote unquote Angry um that your employees benefit from that and.
45:53.27
Tina Etchison
Which is really nice. Yeah, it's very cyclical that way. Um, so.
46:02.58
Tina Etchison
Yes.
46:09.66
oaksack
I think that it's with people pleasing the the podcast that I lost last week was basically about this very fact that so often when we are trying to make sure everybody else is happy with us. We're actually acting in sort of an egoic way. It's weirdly egotistical to be a people pleaser.
46:16.36
Tina Etchison
Um.
46:24.77
Tina Etchison
Yeah, yeah, right.
46:28.98
oaksack
And often we're not helping and by by letting people figure things out on their own deal with what is in their sort of milieu in their little corral of of all the work that's being done it. It forces them to use their creativity to use their intelligence.
46:36.57
Tina Etchison
Who.
46:45.88
oaksack
All their gifts and it actually helps bring more out of people. Otherwise we can just create learned helplessness. Um, a sort of Martyr complex. You know where where I'm so afraid that things won't go right that I slowly end up becoming that person that is we we often never think of it that way. But we start to be controlling.
46:53.85
Tina Etchison
Yeah.
47:05.66
oaksack
Because we're afraid that things will fall apart. But the the underlying egotistical or Egoic Premise is that they will fall apart if we don't personally keep the world spinning and keep all the continents and the oceans in place and make sure all the clouds are moving just right? you know and it's.
47:06.40
Tina Etchison
Um.
47:17.63
Tina Etchison
Yeah, yeah.
47:23.65
Tina Etchison
Yeah, well and a bit. It's absolutely true and and that's you know learning is hard when you're an old human and you've been a workaholic your whole life and realizing I can't do that anymore I need to just.
47:25.67
oaksack
It's really silly, but it's really hard to connect with that reality.
47:41.67
Tina Etchison
Have a better work life balance and so that's kind of that's kind of where we're at today so setting those boundaries I think I can definitely work on that and do better with that for sure.
47:49.38
oaksack
And do you know from from your tracking. Do you know how much protein you're taking in right now.
47:54.23
Tina Etchison
You know I'd have to look back I know that my diet seems to be about I don't know 45% like complex carb based and then like 28 fats and then the rest protein. But I don't know how many grams I haven't been keeping track of that.
48:14.93
oaksack
Okay, okay, um I'm going to add a column to your sheet for a protein and if you can um so if you want to start tracking that go ahead, You don't have to right now if it's too much but I think that you getting more protein, especially you know you're an athlete.
48:17.27
Tina Etchison
Okay. Um, yeah.
48:30.42
Tina Etchison
Move.
48:32.20
oaksack
You're going to be working your body more that protein is going to get you the essential building blocks that your body needs to repair recover and you want to feel better from moving around you know and get your protein. It's It's the most highly satiating macro. It's going to help you feel good throughout the day. So.
48:39.37
Tina Etchison
Um, okay yeah.
48:47.10
Tina Etchison
Okay.
48:50.65
oaksack
Yeah, that's another thing that if you wanted to do a protein goal for the next couple weeks just kind of figure out where you've been at and then just try to increase it by like 10%
48:54.36
Tina Etchison
I Think that would be yeah that I think that would be really beneficial and just kind of as a side note because I know you you told me when we did our intake that you seem to be getting a lot of female clients that you weren't expecting. So like I have an insulin resistance due to some female health issues and so increasing protein was always going to be the best scenario for me, but for whatever reason I haven't been accountable to that and so I think for me that would really be helpful.
49:25.60
oaksack
Um, and for.
49:27.30
oaksack
Yeah, and are you comfortable sharing what condition you you struggle with because it's very common.
49:28.12
Tina Etchison
For sure.
49:35.73
Tina Etchison
Yeah, yeah, it's a very common condition. It's polysystic ovarian syndrome and for me it it. It escalated very quickly into severe endometriosis and a cancer scare that required a complete hysterectomy and going through menopause at 40 Um.
49:44.13
oaksack
Our.
49:49.76
oaksack
Wow.
49:52.27
Tina Etchison
And so when that happens in the female body. All of your hormones shift and change and your metabolism shifts and change changes and you may recover from your pc os symptoms which can be anything from ah weight gain around your midsection to insulin resistance. To to hair growth like random hair growth for me the insulin resistance and the weight the weight gain around the middle of my body like around my stomach area that's been the big. Those were the big things and then that combined with some lazy eating and some you know traumas and different things that I went through in the last five six years kind of compounded to get me where I am today. But yeah, it's very common for women, especially if you have to do early menopause your your entire metabolism just kind of goes a little haywire on you because your your body doesn't have those those hormones anymore to regulate anything.
50:43.91
oaksack
Yeah, and there's um I do like to point out not to be like moon of hormones too. But also men have hormones too and there is There is a male menopause. It's probably not as severe as female menopause because there is more at work. But I think.
50:50.60
Tina Etchison
M.
51:01.60
oaksack
We also see how when women start to develop insulin issues or they're carrying too much weight. They start developing that Android fat around the traditionally you know where males store fat and men will start to um store gynoid fat around their hips and thighs.
51:11.51
Tina Etchison
Um, correct.
51:18.73
Tina Etchison
Yeah.
51:20.24
oaksack
More and more as they as you know their testosterone gets messed up their testosterone to Estrogen balance. They're yeah, all the it's all the same hormones. We all We all have the same hormones and if you look around if you next time you're at the beach take a real look.
51:28.43
Tina Etchison
Um, yeah, yeah, yep.
51:37.34
oaksack
And ask yourself do are there men going through a similar says as as women I think you'll see enough boobs to to feel feel confident in what I'm talking about right? I mean let's be real.
51:39.10
Tina Etchison
Yeah.
51:50.90
Tina Etchison
Ah, ah, ah, absolutely absolutely yeah, know and that I think that's something that most men don't even realize isn't happening to them. You know, like that's not something that's ever like that. This is the first time I've ever like I I knew that that was a thing from biology classes and things like that.
51:58.77
oaksack
Now.
52:08.10
Tina Etchison
But I mean you don't really hear men talk about that that topic very often either. So.
52:11.96
oaksack
Yeah, and and it's kind of a toxic masculinity. Um, you know patriarchal thing that oh the women have the most the hormonal issues and and men We don't have that it's like well biologically um, you do and maybe it's not exactly the same. But.
52:20.33
Tina Etchison
Um, yeah.
52:27.56
Tina Etchison
Yeah, yeah, yeah.
52:28.87
oaksack
It's all the same hormones in different balances. But it's it's the relationship between testosterone and estrogen that is like the biggest one and then we have ah a number of downstream things from there and yeah, it's like it's like oh yeah, men don't have hormones that's ah that's a female issue. It's like yeah.
52:36.73
Tina Etchison
Confirms.
52:43.98
Tina Etchison
Well, but yeah, but people don't realize that your testosterone and your estrogen are regulating your pancreas which is regulating your insulin like it's all working together and so when something shifts either with if you're a man or a woman. Apparently. It's going to It's going to impact the way that you gain weight and also the way that you lose weight and I haven't in you know, really other than starvation in the last ten years been able to crack the code as to how to lose weight and starving myself meaning I was eating 12 to fourteen hundred calories I was able to lose 50 or £60 but I couldn't maintain it and so I'm kind of hoping to find that to crack the code for my own body that will let me just live a healthier life at a realistic sustainable weight that's kind of that's my overall goal I think so.
53:33.47
oaksack
Yeah, and that'll be something that and hopefully in the next you know few sessions we can talk about this more? Um I I never want to dismiss. Anybody's medical issues because I know that these are real things. However, when it comes to um, weight reduction.
53:37.59
Tina Etchison
Yeah.
53:49.35
oaksack
The body does respond incredibly well to your traditional caloric deficit no matter what the hormonal issue is um, like we we did talk about this last time it can have it can be 1 of many factors but it's like that stock price metaphor that I give there's lots of factors on a stock price.
53:52.00
Tina Etchison
Here. Yep.
54:04.50
Tina Etchison
Yeah.
54:08.25
oaksack
And this case one of those would be well. The Ceo got caught doing something shouldn't have been doing like that's really going to affect the stock price but it doesn't mean that that that that stock is a total. No-go forever. It's just it's just 1 factor that complicates the issue and.
54:11.90
Tina Etchison
If We didn't. Right? right? Yeah correct.
54:23.85
oaksack
If we get control of all the other factors by building your awareness and being strategic and getting you more into your life and having that align with your values and be be more expressive of your values and your deeper self than the the little bit of um health issues that we have.
54:29.43
Tina Etchison
Who.
54:42.95
Tina Etchison
Yeah.
54:42.98
oaksack
Don't need to stand in the way and I think it's I think it's really helpful. Um, Pc Os is is now kind of the the latest buzzword if you want to make money ah in the online space start selling Pc Os coaching because it's being diagnosed. Um.
54:55.71
Tina Etchison
Um.
55:00.17
oaksack
A lot right now and it's being self-diagnosed a lot.
55:00.96
Tina Etchison
Right? right? Well and the thing that you had to be aware of though is that yes there is the buzzword of the self-diagnoses and things like that. But for a large percentage of women. It is a very real thing and it really will mess you up and it gets misdiagnosed when you go to the doctor and you're seeking help. And they tell you it's all in your head. So I think for to to be very clear. It is a very real thing Now. There are some people that are that are maybe overusing it or underselling it or or however you want to use it as a crutch but for my exam for my case, it actually could have killed me had it had it. Not finally been diagnosed and treated.
55:21.10
oaksack
That's sure.
55:36.80
oaksack
Oh yeah.
55:40.47
Tina Etchison
Ah, because I would have ended up with ovarian cancer and dead. Um and been told consistently you know, even though I took 10 years to get this fixed and solved and figured out. Ah you know up until my deathbed a doctor would have been telling me that oh I just needed to lose weight and that was my whole problem.
55:53.24
oaksack
Yeah, yeah, and that would that would get us into a conversation about how the medical industry sees is just basically blind to people in big bodies anything if you're overweight then we don't We don't want to validate any.
55:56.47
Tina Etchison
And so you got to be very very careful with that.
56:04.46
Tina Etchison
Yeah. Yeah.
56:11.57
oaksack
Any syndrome or whatever that that you're dealing with and the the major point I wanted to make was just for people out there listening to not mentally let these things get in a get in your head because if you think that there's anybody out there who's three hundred and fifty pounds
56:22.48
Tina Etchison
Correct. Yeah.
56:29.95
oaksack
And is in tipt top metabolic condition. You're kidding yourselves like you're you're on one end of the spectrum where you're going to have more actual physical manifestations of that and other people might be lucky and then maybe they don't have as much but it let's be real. Everybody is dealing with with.
56:31.65
Tina Etchison
Right? right.
56:43.28
Tina Etchison
Yep, yeah.
56:49.35
oaksack
Something That's that's haywire in their body if they have a significant amount of weight to lose and it's never been the defining factor in or its it hasn't you know of all the people who've lost weight I guess that might there might be a survivor's bias there but I'm just trying to encourage people to yeah, not get in their own way.
56:51.61
Tina Etchison
Yeah, correct.
57:05.62
Tina Etchison
Don't yeah what I would say is don't use it as a crutch because like I think for a lot of years especially the last few years I've used it as a crutch like oh I've got a thyroid thing and I've got you know pcos symptoms that I still deal with and you know all this.
57:12.76
oaksack
I know.
57:20.17
Tina Etchison
That has very much been a crutch and so be aware of yeah you may have this metabolic thing or you may have this this physiological thing that's going on in your body. But what are you doing to contribute to that for the better or the worse right? and I definitely. I was being so lazy in my in my habits and I was you know, just not loving myself and caring about myself enough to be honest with myself about it. Um, and so that's I think that's been the biggest mind shift in the last couple weeks and I I will fully and I will also add this is that you know if you've been using these crutches.
57:53.27
oaksack
And.
57:53.74
Tina Etchison
Therapy is a great place because like it it will help you unpack whatever emotional issue. You've been dealing with that's allowed you to continue to use the crutch. So.
58:00.88
oaksack
Yeah, and ultimately it's not about kicking the crutch out from underneath someone. It's about giving them the internal support that they've always deserved. So.
58:10.56
Tina Etchison
Um, yeah, that the validation and the and the support to you say I am going to to say the things that are hard to say and scary to say and face them and and to be there in that corner to support it.
58:24.32
oaksack
Yeah, all right? Well Tina thank you very much. Um I hope everybody hope everybody gives tina a big thank you in the Facebook group for being so vulnerable and being willing to share her process. Um, yeah, this is our first session. So this was a big experiment as to how it could work in a podcast.
58:25.87
Tina Etchison
Thank you.
58:36.59
Tina Etchison
Yeah.
58:41.72
oaksack
Format? Um, so yeah, thank you for being so willing to just try this out.
58:44.38
Tina Etchison
Absolutely, It's my pleasure and thank you I Love what you're doing and I love the I Love the start that that we're on and so I appreciate it. Okay, thank you.