819: Make This Change To Your Diet NOW for Better Hormone Health

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2:20I'm Jenna Kutcher, your host of the Gold Digger podcast. I escaped the corporate world at the age of 23 with nothing more than a$300 camera from Craigslist and a dream. Now I'm running a seven-figure online business that feels even better than it looks all from my house in small town Minnesota with my family. Here, we value time as our currency. We mix the woo and the work, and we are in the pursuit of building businesses that give us the freedom to live lives that we love. I've always loved turning big goals into reality, and I'm here to help you do the same. This isn't just a peek behind the curtain.

2:57Come along with me and my guests as we tear the whole curtain down. Every week we tackle practical, no-fluff marketing strategies and host honest discussions on what works and what doesn't. Join me and my expert guests for actionable insights to help you grow your dream business with confidence. Pull up a seat and get ready to be challenged, inspired, and empowered. This is the Gold Digger Podcast. Have you ever considered the profound connection between our food culture and our overall health? Until I met my guest today, I had never fully understood how deeply intertwined all of these things are and how they shape our well-beings in ways that we often overlook.

3:38My friend Maya Feller is the founder and lead dietitian at Maya Feller Nutrition. Maya's expertise in providing medical nutrition therapy and nutrition coaching is unparalleled, addressing conditions such as cardiovascular disease, diabetes, mood disorders, developmental disabilities, and disordered eating. Maya's approach to nutrition is both inclusive and culturally humble, ensuring that her education is anti-bias and patient-centered, helping people make informed and personalized food choices. She has shared her insights with millions through speaking engagements, writing, social platforms, and numerous appearances as a nutritional expert on Good Morning America, Today Show, and Tamron Hall, among many others.

4:22She's been featured in the New York Times, Mind, Body, Green, Well and Good, and many other publications. Now, in our conversation today, we explore the intersection between food and culture, emphasizing how our cultural food traditions influence our nutrition and our health. We also dive into the importance of metabolic health for optimal well-being and longevity with practical tips for enhancing our metabolic health through diet and lifestyle changes. Maya also shares her expertise on gentle nutrition, inclusion of beloved comfort foods in a healthy diet, sleep, and so much more. Get ready for an amazing conversation filled with actionable advice to help you make informed and balanced food choices.

5:04Maya Feller, welcome to the Gold Digger podcast. With smaller budgets, shorter timelines, and sky-high expectations, growth is feeling really painful right now. But HubSpot is here to help. They just announced more than 150 major product updates that'll make impossible business growth feel impossibly easy. Like Breeze, HubSpot's suite of new AI tools that'll help you say goodbye to busy work and hello to better work. There's Breeze Co-Pilot, a sidekick to assist with all your tasks and boost productivity. Breeze agents to automate manual time-consuming work and add expertise, and Breeze intelligence to give you the richest, most comprehensive picture of your prospects, so you know which are most likely to become loyal customers.

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6:28Welcome to the gold digger podcast. Jenna, thank you for having me. Listen, let me tell you, I was in the same sphere. And I said to my husband, I was like, I'm pretty sure that we're related somehow or that our families know each other. I'm just waiting to find out. I'm waiting to find out. Yes. So one of the things, and I want to just dive in because you and I, we got to like sit in hot springs and have these conversations, but I wanted to bring it to our listeners. And one of the things that you emphasize and you are so passionate about is metabolic health. And it's not just to live a really long life, but to live a life well, to optimize well-being now and in the future.

7:14And I think so many people are obsessed with this idea of biohacking and longevity. I am one of them. But we also want to think about now. So can you start with, let's start here. What is metabolic health? What does it entail? And why is it so critical that we're paying attention to it right now? Yeah. So when I think about metabolic health and I talk to a patient, I say, I want you to think about your body on the whole. I want you to think about your hormones and your endocrine system. I want you to think about how your blood pressure is being regulated, how your blood sugars are going up and down, what that looks like over the course of a three-month period or even longer.

7:56I want you to think about your lipid levels and all those unsexy tests that we get. That's your metabolic health. And for a long time, we dieticians and clinicians have been having this conversation. Like we don't ever talk about weight. Some of us do, but we really say, I need to see your lab work because you can be cute as ever on the outside. But those tests for us and for me in particular, that's the tell about what's going on with your health now, previously, and in the future. So when I'm saying, how's your blood pressure? That's a regulator, right? If your blood pressure is too low, or if it's too high, that's an indicator that your body systems are actually under stress.

8:42If your blood sugars and your insulin levels continue to be elevated. It's an indicator to me that all of those signaling hormones are not having the correct conversations and that there needs to be a shift, that there's some type of stress. If you're not sleeping, right, then we know that there's a real impact on insulin, blood sugar, blood pressure. It's not the sexy conversations, right? Because we often hear, just like you said, Jenna, biohacking and hormone health. And people are like, there's something for me to do. But with this metabolic health, we're talking about the body and the connectedness of all those systems.

9:18Yes. Oh my gosh. It's so interesting to me because I feel like these types of conversations aren't had enough. And even in looking at like my parents age, like I end up helping them get blood work drawn because relatively they look healthy and the doctors won't draw their labs. And bioindividuality is so critical. And so it's like, it's almost like I picture you reading like the book about so and so based off of their lab work. And if you don't have that, you're just going off of what your eye can see, which isn't the full story. That's exactly right. I mean, the thing that I often say to people is this conversation about metabolic health actually starts decades before they even step into my office or our first encounter.

10:07We've all been eating since we're about six months to a year old. So that is when that conversation internally begins. And whatever's happening within that culture of the home around food and the way that kids are being fed, that actually informs the next decade. That also informs the subsequent decade. And it goes on and on. And we usually don't look that far back. But when I sit with people, Jenna, I find that when there are these abnormalities, it goes all the way back. And there is a stress that they can pick out as being extraordinary within whatever their life circumstances. Okay, I have to tell everyone, so we were so lucky to be on a retreat with Now Foods, who's an amazing partner.

11:01and Maya got to lead a session. And one of the coolest things is we didn't have a ton of time, but one of the things that you did that I just loved is you made everyone go around the room and just tell a food story. Why is that something that you are so passionate about? Because people were crying, people were laughing. It was this deeply connecting piece of the retreat that I think nobody saw coming. Where did that come from? And why did you invite that in? Because it was so undeniably special. Well, thank you for bringing that up. And I appreciate you reminding me of that moment. There's a lot of times in our lives where we separate ourselves from the act of eating.

11:45And where we say, I'm going to deny myself something that makes me feel good. Because in terms of the societal norms around food, anything that makes us feel good has to be sinful, right? And that's something that we get from very, very young. So by asking people to think about a food memory that brought them joy, for me is asking them to drop into a moment where food is pleasure filling and not fearful. And it also reminds them that the act of nourishment on that very basic level is something that I want to invite them to return to. It also is a way for me to say very subtly, the comfort foods that you grew up with in your childhood can and should be a part of your pattern of eating because it's not just nourishment for your cells, but it's also that rest and digest that reminds you a kind of who you are in that basis.

12:53How did you learn how, because when you do this and when you talk and with the conversations we've had, you are so much more than just the letters after your name and what you do. I think you pull out something so special and what you were just talking about, about how deeply integrated the stories we have around food are and how deeply impactful they still are decades and decades and decades later. How did you find that intersection? Because I feel like that's something we don't hear about enough, especially when it comes to health. I have to say I've got to credit my family 100%. So when I was growing up, my biological mother was working on her PhD in a time when Afro-Caribbean women, this was not a thing, right?

13:46So this is the 70s. I actually went back to the Caribbean from Massachusetts and lived with my grandparents as she was finishing up her PhD. And when I was there, there was a very different way that people gathered with food. It was celebration, but it was always, Jenna, there's always space for more. So if you and Drew showed up, there's always space for more. If you bring the kids, there's always space for more. You could bring your neighbors and there'd always be space for more. And so when I thought about these moments as I went through school, I realized that I had been educated actually to say there's not more space.

14:23And in fact, what I'm supposed to do is to remove and restrict. And I realized that that was wrong. And it was wrong because the restriction actually shifts us into a fight or flight. It moves us away from being relaxed in the moment because now we're focused on I should not have, therefore I am not good. So it goes all away from the act of eating and into this psychological shame cycle. And when I finished school and I was working in the community, I learned so much from my patients because I was coming to them with the restriction you can't have. And I was running a community program with really marginalized groups, Jenna.

15:11And here I am restricting. You can't have. This is no good. And they were like, why? Why can't we sit together and have a meal that is good and flavorful without all the no, no, no's? And that was really the first time that I opened the door to there's more to this than the taking away and allowing that intersection to live even with a health diagnosis. I love that. And I think it was even interesting being in a room of like 20 women, how emotional food is for so many of us. And one thing I'm curious about is, especially for people listening, So the people that are listening right now are predominantly women, really driven, incredibly busy, right?

16:04They are the goal diggers. They are the dream chasers. They are the ambitious ones. And I know for me personally, I think I held this weird belief of like, I can have success or I can be healthy. Like there was this weird separation that I feel like I'm uncovering now as I continue on my own health journey of like this belief of like, you can have this, but you can't have both. Why do you think we do that? Why do we separate health and food from everything else? It's so interesting as you're saying that. I'm like, I feel like this impacts so much. It does, Jenna. So I had this amazing conversation with someone and you're going to see where this is headed.

16:43But they said, often in healthcare, we do the healthcare happens from the neck down. And then anything that's going on psychologically, we're like, well, that's not a part of healthcare. That's mental health. That's not health care. When in fact, now we're like, actually, it's the entire body. And so what we do is we say, well, in order to be successful, you have to drop into the restrictive portion of food. You cannot enjoy the pleasure aspect because that's not successful. And we all have bought into this. This is way beyond the culture of dieting. This is a societal silent agreement that says you may not be happy at the table because that means that you're engaged in quote unquote gluttony.

17:31And I'm not here to say whether or not it's, you know what I mean? That whatever it is that you're eating is good or bad, because I don't actually have those conversations around food. What I say is, is this helpful? Is it harmful? Is it nourishing? and is it something that you want to re-engage with on a regular basis or is it something that you want to engage with once in a while? And I have to tell you, Jenna, people don't like that because what they want to hear from me is, no, you cannot sit down and have a croque madame. That is all the bad things. And I'm going to say, well, that's something that perhaps, depending on the person's health and where they are in their stage of life, is a once in a while engagement.

18:12You may have a little bit more leeway. And that doesn't say anything about who you are morally as a person. There's no moral hierarchy from my perspective in the act of eating. It doesn't mean that you're any better if you have chosen to eat one thing over another. It means that you made a choice about one or the other, and it does not preclude you from moving forward in life and realizing your greatness. Wow. This podcast is brought to you by Mercury. banking that helps entrepreneurs do more with their money. Okay. I remember in the early days of my entrepreneurship journey, clients would literally mail me checks and then I would have to drive all the way to the bank to deposit them.

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19:31Visit mercury.com to apply in minutes. Mercury is a financial technology company, not a bank. For important details, check the show notes. You know, I only share stuff I'm genuinely obsessed with. And so when I kept seeing Bowling Branch sheets all over Instagram, I was like, okay, are these actually worth the hype? Drew and I have been using their sheets and duvets for over a year now. And honestly, our bedroom feels like a completely different space. The moment you touch these sheets, you'll get it. They're incredibly soft to start, but they literally get softer every time you wash them. They're made from 100 % organic cotton, so they're super durable and they're breathable, which is perfect for piling on cozy layers without turning into a furnace at 2 a.m.

20:15This is hands down the best bedding I've slept on and I'm so genuinely excited for you to try it. Start building your sanctuary of comfort this fall with Bowl & Branch. For a limited time, get 20 % off your first set of sheets plus free shipping at bowlandbranch.com slash golddigger. that's bowl and branch b-o-l-l-a-n-d branch.com slash gold digger to save 20 and unlock free shipping exclusions apply you know what hit me too is as you were saying that i think so many of us especially women are wired to be rule followers yes and so dieting gives us rules to follow that brings the morality in right i am good if i follow the rules i am bad same with religion same with all of the systems that we find ourselves in of if we know the game, we can play it well for most of us.

21:07And that's all we aim to do is to play it well. And I think what's happening, and I think you are really leading the way in this is this really conscious unpacking of what are those rules? Why were they created? Who are they serving? And are they actually helpful or harmful? What does it look like for you? Let's say you sit down with a woman and you could even pretend like it's me or someone that would be listening to this, who really has struggled to look at health from a holistic standpoint, and they separate every piece of it out. And they say, you know, I can do this, but I can't do that. Or I'm going to focus on this, but this will have to wait.

21:45How do you kind of bring that more holistic approach to somebody? So I'm a huge believer in small steps. And it's funny because we all know that small incremental steps really lead to successful behavior change. Yet somehow folks are like, well, that's not good enough. I need more. I want to do something grand. And we're like, how about start by writing it down? Like, tell me where you are in terms of understanding and knowing your own health. When was the last time you went to the doctor? Do you know what it means when you take a look at your own lab work? Do you know your family history? If you have children in your life and they're older or younger, how's their health?

22:29What's the culture inside your home around intentional movement, calm time? What does that look like? Write it down for me. Starting there, that's like, well, that's not sexy enough. Isn't there something big and grandiose and I can do? I'm like, well, guess what? The value is in that because it starts with you and And that's the bio-individuality. And it's also the intersection because we're realizing that I often talk about social determinants of health and people usually think about that in the context of people who are struggling financially. But there are social determinants of health for all of us.

23:07So as you start to write down your facts, what's happening for you socially, where you are in your life, what you're doing, then you realize, hey, this has a real impact on how I nourish myself, when I nourish myself, what I choose to nourish myself with, and how my body responds and reacts to it. I love it too, because recently we discovered that both of my girls, gluten doesn't do well with them. And so we were really having a lot of conversations about, well, how do we explain this to them so that they don't, you know, build up fear around food or questions. And it was so interesting because we just started to understand that like, you can have this, but notice how you feel after you eat it and you can make the choice, like the choice is yours.

23:59and it's so interesting seeing how they have shifted where even a two-year-old is like, is this gluten-free? And she asks with just genuine curiosity because she knows she doesn't feel well. And it's funny to me because even in just watching children kind of navigate and start to understand that, I think about how seldom we as adults even pause to ask ourselves, how do I feel after I eat that? Like, do I even take a moment to notice? because, you know, for so many years in my entrepreneurial journey, I was a person who I would, you know, skip meals. And then all of a sudden I'd be starving and I'd pound a bag of chips and I'd get back to work and I'd, you know, drink eight cups of coffee a day and all these different things.

24:40And I never once really paused to say, how do I feel today? Right. Like, how is this impacting me? How do we start to bring in? Because I think one of the things that I love about you so much is this consciousness and kind of this invitation to like slow down and bring the questions back in. And I think that when we bring those questions in, we find the answers. So how do we start to even just start to notice more? Yeah. I love that question so much, Jenna. It almost makes me want to say like, Hey, everyone, let's take a break and just breathe for a second, you know? Let's do it.

25:22It's that, right? It is for me helping people to understand and know that perfection is not what we're striving for. That what we're striving for is an internal conversation with as little judgment as possible. We all judge, right? We've all got our judges, but how can we have that conversation and say, it's okay for me to pause. It's okay for me to ask myself a question and then reflect on it. And I tell a lot of my patients and people that I work with, Jenna, you know, we're all great at our jobs. And we create these incredible ways that we will jump through hoops for the work that we do. But then we expect our body to be kind of brutalized by working all the time.

26:22And we're like, well, why did you give up on me? Why didn't you just go with me through the fire? And your body's like, hey, Maya, hey, hey, Jenna, you didn't pause. You didn't give me sleep. You didn't give me water. You didn't give me air. I got no nourishment. And so I want folks as they're listening to this to know that I'm not saying I want everyone to go to an ashram and do a full change. That's a beautiful thing to engage in, right? However, I know it's not realistic for all of us. So what are the ways that you can carve out space and intentional time? And if it's 30 seconds and you're like, this is my 30 seconds to take a pause.

27:11And I usually say to people, actually start with the easiest part of their day. We like to start with the hardest part. We're like, I'm going to fix that. And I'm like, wait, slow the roll. I'm like, let's go back to the easiest part of your day. And where is there space for you to modify with regard to your nourishment and stress? And those are the, for me, the two things that I put hand in hand. And so it might be getting out of bed in the morning, starting with a glass of water and a stretch. Sounds like nothing, but for some people, that first glass of water actually sets them off on the, oh, I should hydrate.

27:50The stretch sets them off on the, oh, I should move my body. And so it's these very, like, I like subtle. Yeah. Okay. So one of the things that you are passionate about, and I feel like I've been hearing so much about this is gut health. What's going on with gut health? Why is everybody talking about it? Why does this feel like new information, even though it's not? Like, what is the connection? There's the gut-brain connection. There's so much. Talk to us about gut health and why we should be paying attention to it. So people are really into gut health and have been for some time because we say that the gut is like the hub of the body, meaning that it has these bi-directional, so in and out conversations up to the brain, out to blood pressure, organs, blood sugars, all of our endocrine system, all the hormones, the gut is like that little hub.

28:50It's the biggest immune mediator in the body. And so when we're thinking about when that metabolic health goes awry, when we go back in reverse and we think, ah, what's happening in the gut? Synthesis of hormones, nourishment, breakdown of all the foods, the vitamins and minerals, metabolism, digestion. And so when all of these things start to get haywire, we're like, well, was there an interruption where either the conversation was interrupted between the gut and what other parts of the body, or was the gut, the integrity of it somehow damaged because it couldn't actually sensitize or see the nutrients that we're putting in?