Episode 35: How Stress Can Cause Insulin Resistance with Dr. Morgan Nolte

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As entrepreneurs, we have normalized high levels of stress. But did you know that stress might be affecting your body in more ways than you imagine? Today, I have a very special guest, Dr Morgan Nolt, who is going to be sharing with us the impact that stress has on developing other health issues, specifically developing insulin resistance. So that's all coming up here on today's episode. Stay tuned.

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Welcome to breaking the entrepreneur burnout cycle. Your go to resource helping service based entrepreneurs break free from burnout. Each week, you'll learn how to identify and eliminate subconscious habits so that you can create a thriving business with greater income, greater impact and the freedom to live life to the fullest while having your time energy and health. This is breaking the entrepreneur burnout cycle.

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Hey everyone. Welcome into another episode. I am very excited for today's guest, not only is she a physical therapist colleague, but she we have been together in some group coaching programs, and, you know, just kind of like our journeys together have crossed multiple times. And so I'm excited to have Dr Morgan Nolt, who is the founder and the owner of zivli, and she helps people through insulin resistance and weight loss. So Morgan, thank you for coming on.

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Thanks for having me.

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I'm excited to be here, and it's always fun to connect with someone virtually, who's also kind of close geographically, because we're only about 45 minutes away.

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I know it's crazy how our paths crossed and all of that. So you know, for those people who are meeting you for the first time, tell us a little bit about, like, what you do, who you help, and just like, what brought you into this work.

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Yeah, so by trade, I'm a geriatric physical therapist, and most of my PT experience was in home care and post acute rehab. So if somebody went to the hospital, they weren't well enough to come home, they went to post acute rehab and got therapy and nursing services. And so those are my two primary PT backgrounds. Now, when I was working in those settings, I was working with a lot of people, 60s, 70s, 80s, 90s, who were very, very ill, and I have that unique perspective of seeing aging on a mass scale. So I think a lot of people see aging like in their parents or their grandparents or their great grandparents. But if you're not working in a geriatric health care field, you're kind of isolated from these experiences, because people who have dementia, people who have strokes, people who have significant cardiovascular disease or significant obesity or diabetes, they're not out in public like they're homebound, and their quality of life is very poor. And I saw a heartbreaking case after heartbreaking case, and felt like a lot of the times the services I was able to provide as a PT were too little too late. It was still of value, but it was not my purpose. It was not my calling. My calling was really to help people age well.

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And I know that because I had great, wonderful grandparents.

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We had eight out of nine of our grandparents at our wedding. And beautifully, you know, aging grandparents, two of them are still alive. So my grandma, who's in her upper 80s, then my husband's grandma, who's 95 still living independently and going to 60 year old birthday parties. It's amazing. And so I really saw like, what healthy aging does for a family is it helps instill values and morals and ethics and relationships that were really foundational for me. And then I saw people you know, who are 60 year olds acting like 80 year olds in this field, nursing facility or home care, not able to have that same impact on their family, not living out their passions, not living out their purpose. And so I'm a big believer that the healthier we are, the more impact we can have in our families and our communities, and the more that we can just live out our God given potential, live up to our God given potential, and that's really important to me, to help people age well, so they can have that ripple effect and positively impact their kids and their grandkids. So in order to do that, I thought, Okay, how did we get so sick? Like, why does everybody have this cluster of diseases? It was never like, no one ever just had diabetes, nobody ever just had heart disease, nobody ever just had dementia. They always had, you know, HTN, HLD, like hypertension. Hyperlipidemia, DM, diabetes mellitus, and so all of these little acronyms in their past medical history, and they always, they always occur together. And I'm like, well, there must be an underlying cause for all of these otherwise. Why are they always occurring together? So I did a lot more independent research and study, even after PT school in my residency, and stumbled upon insulin resistance, which is when your body becomes resistant to the hormone insulin. Your blood sugars rise over time, and high blood sugars are inflammatory, so you kind of have this smorgasbord of high insulin, high inflammation, and that kind of creates all the disease that I was seeing in geriatric PT, so I thought, all right, if I'm going to do one thing for the rest of my life, thought it was going to be a stay at home mom. PS, I know you're 30 weeks pregnant right now. I really wanted to be a stay at home mom. That's what I thought my calling was. And about six weeks into that, I thought, hmm, I'm wrong. The vision that you know, we had for our life that's not going to work, because I want to work and I want to make this difference in the world, and so that was that was challenging to kind of realize that the work that I had been doing wasn't my purpose, wasn't my calling, and the work that I thought I wanted to do as a stay at home mom also was not going to be mentally healthy for me or mentally fulfilling for me, and so I decided to start my business. And my eldest, who is six, was four months old. Crazy pants for any new mom they know, but that you know, I just I dug in, and I dug my heels in, and I researched insulin resistance at nauseam. And really love helping people, especially kind of the the post 50 crowd, lose weight, get healthy, live this low insulin and inflammation lifestyle that could that kills the most birds with one stone.

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If you want to do all you can to prevent all the diseases that I was just talking about, live a low insulin and a low inflammation lifestyle, and when that's your litmus test for all of your choices, everything's becomes very clear. Nothing is dogmatic anymore. There's no carnivore, there's no keto, there's no plant based everything kind of falls on level playing fields, and you can make decisions that feel good to you in whatever camps you want to you want to identify with, um, I just, I kind of call it like a low carbohydrate lifestyle. But some people can tolerate more carbs, and we can talk about

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that, yeah, I love that. And I, I just love, like, your progression of your journey of like, finding your calling in the sense of like, right? Sometimes we think it's one thing, and then we get in it, and we're like, oh, I don't know. And then we try another thing, and just having that courage to just, you know, follow whatever your intuition and your heart was telling you, like, I love that. And, you know, I also love just your philosophy of like, how you looked at, you know, getting curious of like, okay, this breaks my heart to see these people not aging. Well, what is some of the underlying factors?

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Because, right, there's a reason why we hear these terms all the time about sick care in the current health care fields. And you know, I was in the same boat where it was like there's so much more we can do to be preventing people from getting to this place, whether it's stress management or, you know, the way they eat, or whatever it is, and how can we do that? And so I love that you shared that tell me a little bit about, like, you know, what are some of the ways that you have found to help people through navigating insulin resistance and ultimately, weight loss as well.

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Yeah, so I think the weight loss is a natural byproduct of losing the mental weight and then lowering the insulin. So I think that's kind of my big beef with weight loss medications that only address the physical weight and not the underlying thoughts and habits that created the the mental weight and the physical weight, so we really need to address both. I use a very balanced approach when it comes to helping people change their habits, because I understand. I can, just like, sit on this podcast for 45 minutes and tell somebody exactly what to do to reverse their insulin resistance, and it can go in one ear and out the other. And so if you don't have the right mindset to change, you won't change. So I think that there's equal parts strategy and mindset involved. I always like to say, like when you're focusing on reversing and. Sloan resistance, the strategy, the solution, must always match the cause, and so a lot of people go to a low carb diet to reverse insulin resistance. I think that's a very, very effective you don't necessarily have to go keto if you're tracking your net carbs.

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I recommend no more than 90 grams of net carbs per day, evenly spaced throughout the day. So 30 grams a meal. If you're having three meals a day of net carbohydrates, which is the starches and the sugars, not the fibers in the food you want, at least 30 grams of protein per meal. So 30 to 50. And then fill in the the rest of your calories with healthy fats and fiber, it's wonderful. Um, but carbohydrates are not the only thing that raise your blood sugar. And I was just on another podcast right before here, and she followed a ketogenic lifestyle for a long time, and she said I was following a keto diet, and my insulin was still nine, and it wasn't until I started adding muscle and exercising that I was able to get my fasting insulin to three to six and so, by the way, please everybody listening, check your fasting insulin. It's not the same thing as glucose.

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It's not the same thing as hemoglobin, a 1c and it's going to give you a 10 to 20 year heads up on diabetes, because your fasting insulin will rise for 10 to 20 years before you see a rise in the glucose or the A, 1c this is this takes a long time to develop. So there's my little plug for fasting insulin looking at the diet's important, but if your blood sugars are high because you're chronically stressed or sleep deprived, cutting carbohydrates will not help. We have to cut the schedule. We have to cut the stress, because stress will raise cortisol, and cortisol will raise blood sugars, and blood sugars will raise insulin.

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So all of these hormones really play together. And usually when I'm working with somebody, I actually like to start on the mindset piece. Start with, like, a daily mindset routine to build their self confidence, to give them some clarity for their action items. And then I like to focus on like that helps with stress. But like stress and sleep. If you're not sleeping seven to eight hours a night.

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That's very difficult for optimal blood sugar management.

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So focusing on sleep habits, ton of tips. I have a really nice YouTube video called 15 tips to sleep better after age 50 that people can look at, but it's applicable for any age. You know, I just picked an age. Any age is fine, and then we really look at hydration and food timing and nutrient quality and all those things, but having that strong foundation of sleep and stress management helps you implement everything else.

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I love it, and I love just how holistic your approach is, because, yeah, I think that's what a lot of programs miss, is the very fact that I could teach you all the tools, I could teach you how to do everything, but if you don't change the mental side of things as well, and the other habits that also impacts you know, the problems you're seeing, well, then that's like, like you're you fixed one hole in the bucket, but the rest of the holes are still there, and it misses the entire encompassing problem. So I love that you talked about, you know, the mental baggage and the mental weight is what you called it, I think, and how you know stress and really, like all these things, can really lead to also raising your blood glucose and insulin resistance. And so I'm curious to know, what have you seen as far as how stress affects the body for the people that you help, I'd love to know,

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oh, yeah, so it's it directly, it directly affects your glucose levels. One of our members was wearing a continuous glucose monitor, and she's in a program that works on like public speaking. So she had to give her first speech at 9am she fasted until the speech right her fasting blood sugar was in, like, the upper 80s, low 90s, optimal range, not eating anything. Her sugar spiked up to like 170 before her speech, when came back down and like, yes, there's a morning like a dawn phenomena, like a dawn phenomenon where your cortisol rises in the morning to wake you up. Your blood sugars will naturally go up a little bit in the morning. So if you dip into the low one hundreds, not that big of a deal. Hers are in like 170s not eating anything strictly from the stress related to giving a speech. Wow, that's a huge spike. That's like. Me eating some pizza. Spike, yeah.

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Um, and I think that stress is tricky too, because not only does it have a direct blood glucose impact and direct insulin impact, but it also affects your satiety hormones and your appetite hormones. So especially with sleep deprivation, which is a form of stress, especially if it's chronic, you're going to notice more carbohydrate cravings, because there's a hormone that's released that's increased when you're stressed, essentially, that makes you crave carbohydrates, and then your levels of fullness or satiety are going to go down, so you're not going to be as full after a meal. You're going to want to snack more between meals, and you're going to want to overeat those carbohydrates that spike the blood sugar. So there is a direct impact from the stress response on glucose and an indirect and how it affects your appetite. So I think managing stress from my coaching experience is is critical. And I think a really good example is I was doing some mindset coaching with a client, and it took us four sessions and emails in between to really pinpoint the limiting thought that was going on the limiting pattern, or like autonomic default system that has been running her life and causing this self sabotaging behavior. And I know I noticed it when you're looking at like limiting thoughts stressful like that are causing stress, because a lot of times health is stressful, like poor health is stressful for people. So when you have great health, that's one less thing to worry about.

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And I think of it like an onion, right? So what's the outer layer of the onion? For her, it was weight loss resistance. Okay, well, what's causing you not being able to lose weight? I'm not being consistent with my nutrition and my exercise habits, okay, what's causing you to not be consistent with your nutrition and exercise habits.

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What's the layer underneath that? Well, I'm consistently staying up late and I'm stressed out. Okay, what's causing consistently staying up late and being stressed out? Well, I do this for work, and I just took on another job, and I had to, you know, be with my client and all these things. So it was very work related. And I thought this will be so applicable to your audience. I'm like, Well, you work for yourself. You set your schedule. What is going on here?

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And I 330 in the morning. I just could not sleep very well last night. And the thought martyr came to my head for her. And have you heard of them, like a martyr complex before? Yes, I have Fascinating, isn't it? It's

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so fascinating, and how it really impacts decision making, behaviors, everything. Yeah.

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So if have you talked about that on the podcast before?

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I haven't yet, so I'm curious to know, like, what you found?

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Well, I found that I probably have had this and have been recovering from this, almost like it takes one to know, one I don't know, but usually it stems from some sort of childhood where you witnessed that behavior in a parent? My dad has mental health issues, and my mom had to keep the environment very calm for him so that he wouldn't have like, a flare up. And that involved her doing everything. So she cooked all the meals, she did all the cleaning, drove us to school, drove us to our activities, did our laundry like she did it all, and she owned her own law practice. So she was working so hard. I saw her working so hard.

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I saw her sacrifice a lot of her own desires. I saw her sacrifice her health at the expense of keeping things calm for my dad and keeping the family together, to be frank, and so that was the behavior that was modeled to me.

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And I love that. I love that we get to talk to entrepreneurs together, because I brought that into my marriage, I brought that into my business. I came with that set of beliefs that if I don't do it all, then I'm not doing enough, and how limiting was that for me. How do you think that affected my marriage?

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How do you like it was it was crazy. How do you think it affected my business? So this martyrdom complex is essentially evidenced by putting the wants of other people, or like the needs of a business, and in my client's case, above your own personal well being. And it's evidenced by over committing, over scheduling, having a really hard. Time saying no, having very weak boundaries, living from other people's expectations of how you should be or what you should do, instead of living that values driven life that I know you love to talk about. So that's those are all examples of this martyrdom. I hate the word complex. That's just what it's called, yeah. And so you know, for her, once I emailed her about this, she's like, Oh my gosh. Like, absolutely yes. I didn't even have to read the articles you sent. Like, I just can tell yes, this is my issue.

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And then we have to ask, like, Okay, well, what's beneath that?

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What's that core of the onion?

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And the core of the onion usually stems from, like, I'm not enough. Yes, I'm not worthy.

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I'm not loved unless I'm doing something productive that brings value to somebody else. Yes, so that I think was at my core. I think that's at her core. I think it's at a lot of entrepreneurial cores. And for me, I believe in God and so that one's so helpful when I pull in my faith into the conversation of like I am enough, I am loved, I am valued, just because I'm a child of God and I don't have to do anything else to prove it.

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Yep, my that's it, like it. And so I think bringing faith into every aspect of our life like that's helped me so much to release the expectations, and I think that when my client and I kind of unpack that together, I think that's going to help her too. So from a stressful standpoint, there's a lot of things that cause stress, and I hope that people can kind of go through that own exercise with themselves on like, what are my symptoms? What's causing that?

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What's causing that, what's causing that. Why is that the core? And then they can really start that self healing journey, knowing that just because you are here, you are loved and you are enough and you are worthy of abundance. Just because you're here, you don't have to do anything to prove it. You don't have to do anything to earn it.

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All of that is learned conditioning. Yes,

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it is stress. I the way you shared just the example and how that's a beautiful example, right? Of how I could show you how to do everything. But if we don't peel back the layers, nothing changes. Because at the end of the day, you're I use the example of a thermostat all the time. That's your thermostat, yeah, if you go above that, it's coming back down. If you go below that, it's coming back up.

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No matter how much you want it.

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It's not a matter of, like, willpower, and I want it enough and all these things, but it comes down to these are subconscious, like, out of your awareness patterns that we've learned without knowing, without you know, choice sometimes, but just through observation and experience and those things. And I love just your perspective on how we had to peel back the layers to show her that no matter how much tools I give you, if we don't change this martyrdom complex, which is causing, you know, the people pleasing, the squeezing people in, the putting everyone before yourself, then you're always going to be doing the behaviors that are causing your insulin resistance in the first place?

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Yeah, and it kind of creates this like vicious cycle, right?

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It's like, but I love that you are helping people to see that, because I think sometimes we don't actually realize we're making these mistakes.

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Yeah, no, I think that trying to identify your own limiting thoughts is like a fish trying to see a drop of water in the fish bowl, like there. It's just our natural state. I love that thermostat. It's, it's, I like to say, your rhythm of life. That's her rhythm of life.

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And if she were to stop, it would make her very uncomfortable. If she were to say no to a client, it would make her very uncomfortable, and I think that's where we have to really redefine what success is for us, and get comfortable with being uncomfortable, and make friends with make friends with growth and Stop just like, drop the the attachments to the expectations and opinions of others and like, really live from an authentic values aligned place. Yeah, I think that's kind of the antidote to all of this.

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Yes. And you know, you brought up something really beautiful as well, which was. Uh, like, we have to start with the symptoms, which most people are already aware of.

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They're like, these are my problems. This is what I want gone. Help me. Please tell me what to do. And it's like, I could tell you all that stuff, but we have to go deeper. And most people stop there, or they maybe try a few things and then, like, they aren't sure why it's not working, and then they stop there. And I think that's what I love. Your analogy that you gave of the fish trying to see water in a fish bulb. It's sometimes, yeah, it's like, this is why having coaches to help you spot those is so vital, because it's happening without you knowing it, and oftentimes, like it's for lack of a better term, it's like you see it as is, like, this is the way it is. This is life. This is truth. And until you come across a different perspective, you don't question it at all.

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You know, what's so interesting, though, is I identified this in her based on patterns of communication and email and patterns of behavior, and what those patterns were, were like, kind of, like, almost excuses. And it's very close to that victim mentality of like, well, this came up, so I couldn't do this, and I tried this, but that didn't work very well. And I really don't like to do this, and I've done that before, and, you know, I, I don't like to watch TV with my husband, so I just, you know, I'd rather work instead, because it's more productive, like a lot of excuses. And I want to really highlight that, like people with this martyrdom complex are not necessarily like victims.

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They're not blaming she's a very intelligent woman. She's not blaming her husband, she's not blaming her clients, but she doesn't realize that she's putting herself in that victim place in her own mind, like and so I think if people are kind of grasping with that, I would encourage them to read a little bit more, but I was only able to identify it by patterns of behavior that she'd been repeating for a long time. But what was so interesting was the second that I said that, the second that I identified the limiting thought. She's like, wow, yes, I know that that's true for me. So she knew it was true, but she couldn't bring it to the surface, if you will. It was, it was buried in that subconscious mind, and her conscious mind runs on that automatic program that the more I do, the more productive I am, the more impact I have, the more value I have, yep, and so it's very difficult to see through that lens down into the murky waters of your subconscious mind. I think that journaling is a really powerful tool, like personally, it's really journaling is about the only thing that will work for me to identify my own limiting thoughts, because it just taps in. I think it helps us tap into subconscious mind. Have you kind of read that experience that heard that?

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Yes, there actually is quite a bit of neuroscience showing that when we use writing or speaking affirmations into the mirror or things like that, it requires some of the memory centers, and our memory centers are also where many of our subconscious limiting beliefs live. And so when we write, we activate that portion of the brain enough to slow down, to show your brain, oh my gosh, I'm saying these things. I'm thinking these things, right? And it allows you to stop the spiral, so to speak.

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And and that's kind of like one of the biggest tools that I give my clients to get out of these spirals.

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What I love talking about different journal prompts and questions, um, one of my favorite ones to help identify maybe an area that's a limiting thought or also an area that you're not living in Integrity with your true values is, where did I procrastinate today?

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Looking at recurring patterns of procrastination can help you identify things that maybe you're doing something that's not in your zone of genius anymore and you don't want to do it, like that. I think that's such a classic example of like if you don't want to do something, you will procrastinate it. And so really ask yourself, Is this necessary to do? And if it is, like folding my laundry, because I'm not going to hire someone out on the farm to come over fold my laundry, let's create a system to be sure that my laundry gets folded. Let's create a system to be sure the dishes get done. But like. Right? There's so many things in business that don't need to be done by me. That's a limiting thought. So looking at like, where do I procrastinate in my business that's going to be the next thing to outsource.

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Um, I think another really good question is, how did I justify or rationalize behaviors to myself today? So like, where did I break a promise I made to myself, whether it be I said I was going to go to the gym and I didn't, or I said I was going to stop after one piece of dessert and I didn't. Or I said I was going to go to bed at 930 and I was actually 1030 or I said I was going to be done at work by four and I actually shot my computer at 530 so I love proactively trying to predict your behavior. So pick a habit, any habit, pick a card, any card, pick a habit, any habit, and then, you know, pull out the sleep card, pull out the the mindset card, pull out the nutrition card, whatever you want. And then, just like, try to try to guess what your behavior is going to be, try to predict what your behavior is going to be, make an intention.

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Because if you don't make an intention, you don't have anything to say, I followed my plan, or I didn't follow my plan because you didn't have a plan.

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Um, but once you have a plan, then you can ask yourself, How did I rationalize or negotiate with myself today around this specific behavior? What? What words did I use? And really just write it out. Write it out, and you're going to be able to see in writing some of your own limiting thoughts. And then once you kind of have patterns that develop, that's kind of where we can work on that mindset, work that stress management, work to address them, but if you don't know what they are, you're just going to be like that fish swimming around in the water, and you're gonna have no idea.

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Yes, the other,

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the other avenue that I think works so well for many clients too, is what is a problem that you keep coming across

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as an example, like from a client or from yourself, because, by the way, like both of us are constantly working on our own limiting thoughts, you're never there. You're never like a guru at this. Like, just had to throw that out there.

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Yeah, far from perfect.

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I would say that one common one that I tend to see a lot is they will say, like, my client did this, and it really upset me. Or, like, I feel really upset because this person did that. And it's like, well, wait a second, let's, let's kind of talk about this. A little bit like, what is it about that that is upsetting, you just journal it out like whatever it is, and typically, I teach them how to find belief languages like I always this or I never that I and that is a great indicator from your language alone in The journaling to show you what beliefs do I have? Yeah, right? Or, let's say it's they can never seem to hit a goal, right? They will immediately say, like, certain stories about why they can't reach that goal. What are those stories

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I used to do that, yeah, my kids and blame my husband. And one day my husband came home, I think this would be before we had Leah, and he was like, I feel like we're an inconvenience to you. Talk about a dagger to the heart. Yeah, husband, who is the best? My husband is the best. He is a farmer, a he works really hard, he cooks, he cleans. We alternate putting the kids to bed every night. He is so kind to me. He is a man of faith, like he is the best. And so when you have the best say something like that, that hurts. And you and I said back to him, no, I'd love to know I said you're right, because that's how I've been treating you guys. Yeah.

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Stops now. Yeah, that stops now.

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And so I think as entrepreneurs, we love what we do. We're so passionate about helping our clients, and we also have to recognize that we have to have emotional boundaries, yes, and we have to work on our own attachments to the approval or opinions of our clients. And I love both of us follow James Wedmore, yes. And I love having, you know the 50 yard analogy line. Have you used that on the podcast?

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I use that all the time. I love that. I love it because I want to hear it again.

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Yes, yes. And so if you guys aren't familiar with James Webb.

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More, he is a business coach, and essentially, I don't know a mindset spiritual guru as well.

00:35:07.860 --> 00:36:01.800
Like I don't know he encompasses a lot of those things, but he talks a lot about how, as entrepreneurs, it is not our job to carry the burden of 100% of the workload, meaning the most loving thing you can do for your clients is to have them meet you at the half court line, because it forces them to have to take responsibility, to have to get out of martyrdom, yeah, and to have to acknowledge, you know what, I am, the only one who can change my circumstances. I can have the tools, and that's you as a coach, right? You're the guide, but ultimately, I have to be the hero in my own journey to meet you halfway so that I can get the guidance, yeah,

00:36:01.800 --> 00:36:58.960
like, we can't step over that 50 yard mark. That's not our territory. And can you imagine? And I probably done this before in my earlier coaching days. Okay, so a client's not getting results, she's not getting results. I'm attached to her getting results, because that says something about me as a coach. And so what would I have done? I would have been like, well, let me create a meal plan for you. Let me create an exercise plan for you. Let me create exercise videos. And I've really released the attachment to that, and I'm getting so much better at just like identifying Is this a strategy problem, or is this a mindset problem? Nine times out of 10, it's a mindset problem which is so much easier to solve because I can't go into their mind. I can reflect language back to them and that that's so much easier to stay on my side of the field when it's a mindset thing, because they that's really that internal work. I can just bring it to the table and, you know, that's it.

00:36:59.019 --> 00:37:27.739
So I think when if you notice that you are going above and beyond all the time with your clients, and it's stressing you out, that's because you're probably attached to their results because of your ego and what that means about you, and what you're making that mean about you. And I think that's a really beautiful opportunity to dig in and and release that attachment, because you'll have a lot less stress.

00:37:27.918 --> 00:38:34.458
Yeah, attached, yes. And you know, obviously we have talked a lot about just like, the negative effects of stress, and how many of these are? You know, you peel back the onion nine times out of 10. It is a mindset challenge. And so, you know, I wanted to bring you on because I love just how we can also show that it's also not in our best interest as entrepreneurs, to continue pushing through this stress, because of all the things that you've seen in your practice as a coach, as like a insulin resistance guru, like how much we don't actually take into consideration what we're doing to our bodies. And so I'm curious to know, you know, we talked a lot about journaling and starting to acknowledge behaviors that keep happening.

00:38:31.159 --> 00:39:10.018
But is there anything else that you coach your clients through to help them, you know, stress manage, and ways that the listeners can also maybe start to apply some of these principles to make sure that they're not ending up in a place where their health is at right, because we can't give from an empty cup. And so if we work ourselves into the ground and ruin our health in the process, then our impact stops too. And so I'd love to know like, what are ways that you help your clients to manage some of these things as well?

00:39:10.500 --> 00:39:57.820
Well, I think the first thing is to identify the stressor. So similar to insulin resistance, where the solution has to match the cause, the stress solution has to match the cause. And there's a lot of different types of stress. So there's metabolic stress caused by eating too much sugar, drinking alcohol. There's, you know, cellular oxidative stress caused by smoking. There's, you know, stress from sleep deprivation. There's psychological stress. So is there a certain relationship in your life that's causing a lot of stress? Does your job cause you a lot of stress? Do your finances cause you a lot of stress? And then from there, it's like, Okay, how are we going to address that stress?

00:39:58.239 --> 00:40:01.260
And some basic principles.

00:39:58.239 --> 00:40:17.039
Skills that I think are helpful for everyone is a morning mindset routine, and then I prefer an evening mindset routine too, in that I like to kind of say my personal vision statement. What else I like to do? My action items for the day.

00:40:13.440 --> 00:40:33.320
I like to do some gratitude. I like to reflect on wins, and then I like to look ahead at obstacles for the day and try to plan ahead for like, for me specifically, I focus a lot on my health habits. So where am I at risk of overeating today? How am I going to address that?

00:40:33.320 --> 00:40:45.400
What's my stopping plan after dinner? I have to work on these habits all the time. But if it's financial stress. Like, really look at your spending habits.

00:40:41.679 --> 00:41:00.099
Look at the generational spending habits, because a lot of people are spending over their means, and that's causing them stress. So how can we live under our means? If it's relational stress, how can I address the relational issues?

00:40:55.239 --> 00:41:11.579
Do we need counseling? Do I need to, like, like with my husband, like, that's a me problem. And I straight up told him, I said, Honey, you're right. Like, I have been acting like you and Dawson are an inconvenience, and that is not your fault. That's a me problem, and I will fix it.

00:41:12.239 --> 00:41:28.519
So taking really radical responsibility for our own thoughts, and then in the evening, I really like to do, like, setting the action items for the next day, some self reflection questions like, Did I do my action items? Yes or no, if not, why? So starting to identify patterns of behavior.

00:41:28.519 --> 00:43:02.760
And I think self study is so critical for self growth, we really need to study our own behavior, and it's something I'm trying to do more is just meditating. And recently I did like, a six month check in with our civil members. And I did it too. And the recurring theme when I asked myself, you know, very specific kind of half year check in questions, um, was I need more rest and I need more fun? And it's not to say that I'm discontent. It's not to say that I'm not happy. It's not to say that I'm burnt out. It's just to say I want more rest and leisure time and fun time for myself. I don't. And then it's like, okay, well, what's causing that? What's causing that, that lack of something relaxation and fun. And it's essentially like that Martyn thing that we that we go back to. It's like, I'm, you know, taking my kids to do fun stuff and not creating the space and time for me to do fun stuff. And I'm taking, you know, the the 20 minutes between interviews to check email instead of meditate or go outside or just take a break from the screens. And so you know how you said your thermostat? That really hurts me, because I'm working on changing my thermostat. Yeah, I'm working on adding daily meditation. I do guided meditations. I find that to be a little bit more grounding for me. I have this chair behind me that's like my meditation chair.

00:43:02.940 --> 00:43:03.480
I love it.

00:43:03.719 --> 00:43:08.699
I love it too. So like creating a space, I thought was very, very helpful for me.

00:43:06.059 --> 00:43:21.199
Creating a workspace at home was helpful. And it's weird. I'm not going to lie like my body and my mind are not used to it yet, but I know they will be, and I know the discomfort is a good thing.

00:43:17.579 --> 00:43:23.179
And I know when I feel like, oh, you should check your email.

00:43:21.199 --> 00:44:04.139
Maybe there's something in there. It's like, it is not an emergency. It is not an emergency. You do not need to check your Facebook, Instagram, text message or email, right now, there is, this is an automatic habit. We are breaking that um, and so, just like a boundary this week, that that I did was this afternoon. Is my me time this afternoon, not every Friday afternoon, but just this afternoon. I'm like, Well, what do I want to do? Like, what's going to be relaxing and fun for me? If that's going to be what I want more of, I have to be intentional to put that in my schedule, right? So I'm going to go to my parents house. I'm going to pick their raspberries.

00:44:01.800 --> 00:44:29.719
I'm going to their pick their blackberries, because they're out of town. I'm going to go clean out the tree house because my mom keeps saying she needs to clean the tree house out so but being in nature, being active, doing something alone, alone time, is huge for me. That fills my bucket, and I can't help my clients. I can't help my members. I can't come up with inspirational podcast topics if I'm pouring from an empty cup.

00:44:26.599 --> 00:44:50.199
And then I think a huge thing for entrepreneurs listening. And we talked about this offline a little bit, but it really clicked when I realized, like after my husband told me that, that I was trying to create a business in a stressed out state of mind, like stressed out, burnt out, tired, but still very, very passionate, right?

00:44:50.199 --> 00:46:14.400
Like the passion was always there, and I realized, like, this is never going to go away unless I change how I'm building this. Because. Is, you know, we don't manifest more of what we want. We manifest more of what we are. And so if I want to create a business or a work life harmony that feels free, that feels peaceful, I have to feel free and peaceful and easy and fun as I build it not just like when I get there someday, and I think, I hope everybody listening to this recognizes that, like, what from a health standpoint, right? Like, if you want better health, if you think losing 20 pounds is going to help you, like, feel happier or feel less stressed out, my challenge to you is put 20 pounds on your back and go walk around for 10 minutes, yes, and then backpack off, because that's all that's going to be different. This is an inner game. So getting healthy as an inner game. Building a business is an inner game. I think that's why both of us resonate with so much with James Wedmore stuff is because his podcast is the mind or business is all mindset work, and it's so applicable to personal development. So I hope that, I hope that helped answer that question. It

00:46:14.400 --> 00:46:41.019
did. And, you know, I just want to acknowledge just thank you for being so open about your journey as well. I know we've had similar kind of experiences where, you know, we used to be in that when I get there, then I'll Yes, you know, whatever it is, be happy, take care of my health. And so many of us as entrepreneurs start off that way. Yeah,

00:46:41.019 --> 00:47:12.300
yeah. It's that have do be model, right? Like, yes. Once I have that six figure business, or seven figure business, or whatever their goal is, then I'll be able to relax, then I'll be happy, then I'll have more peace. And it's like, Nope, it's the opposite. Once you have more peace and happiness and joy, then you can create what you want to create and actually feel how you want to feel when you get there, because you might still create it, but that doesn't mean that you're going to feel peaceful and happy and joyful.

00:47:12.420 --> 00:48:18.239
Yes, yeah, I learned that the hard way. I mean, you know, it was a thing, and you know, I know I've shared this story with you, too. I love that story is, I made it to whatever the promised land I thought it was going to be in my cookie business, and I was so miserable and so unhappy. And not only that, I had so much health issues from that mindset of like, once I get there, then I can, you know, finally, take care of myself and all these things. And it turned out, no, I just dug myself a bigger hole to dig out of, like for my next journey. And it was like, you know, once I started taking care of me and my health, then I started to also see other things fall into place, opportunities, alignment, all of this stuff happening when I switch the script, where it's when I take care of myself, then I can create more impact from an inspired place, exactly,

00:48:18.239 --> 00:49:05.039
exactly. Because I think a lot of people are trying to work from a burnt out place, and they're wondering why it's not working. And it's like the work that you're doing is not inspiring because it's your it's burnt out. It's like, no one wants to eat a piece of burnt bread, like they want a piece of fresh bread, yes, sourdough from scratch, baby. And it's like, you gotta work from an inspired that's why every morning I say I take inspired and energetically aligned action. That that phrase for me has been so helpful, so that I identify things on my calendar that aren't in alignment with that. But if you don't know your values and you don't know what's important to you, then you're going to be doing what's important to other people and rarely, rarely is that bucket filling? Yes.

00:49:05.340 --> 00:49:42.760
Well, thank you so much for just sharing like, not only your wisdom on like how stress causes some of these health issues that we talked about, but also just some of the ways that you've helped clients and on your own journey to just find a better harmony between life and their goals and those things without creating all this pressure. And those things for those who are listening, if they are struggling with, you know, some of the stress related to the health issues and they want to get that fixed. Where can they come and find you? Of

00:49:42.760 --> 00:50:09.659
course, yeah, our website is zivli.com so z i v, l, i.com that means so Ziv is to live in Croatian. I'm not Croatian. It was just cool. And then the LI stands for low insulin and low inflammation lifestyle. So, zily.com Um, they can find me on the reshape your health podcast with Dr Morgan Nolte and YouTube and Instagram.

00:50:04.260 --> 00:50:32.239
Um, all the all the links are kind of connected to our website, and our program opens for enrollment again in September. So if people are interested in working with us, we have a really excellent, robust 12 week online group coaching program. It has an amazing course that I made with it. So if you're interested in reversing insulin resistance, preventing prediabetes, reversing diabetes type two, please go ahead and join in September,

00:50:32.778 --> 00:50:39.018
yes, so go and check that out. All of the links are attached to this episode.

00:50:36.079 --> 00:50:50.918
They are down below in the show notes. Again. Thank you so much, Morgan for coming on. You know, I always enjoy talking with you, and I will see every listener on next week's episode. Bye, for now. Bye.

Episode 35: How Stress Can Cause Insulin Resistance with Dr. Morgan Nolte

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