The Truth About Food Cravings & How to Eat for Optimal Wellness with Koya Webb | EP 46

I feel like there's not enough prescriptions for lifestyle changes.

It's just like, okay, you are having these symptoms.

This medication will take care of the symptom.

But we're not addressing the root cause.

So it really does depend on your lifestyle.

And you actually should start to tailor your workouts to your lifestyle.

If you were just traveling, but you got this workout and you got to do it, and you hit it in the gym, and then you get sick and you wonder why.

You pushed too hard.

Actually, you pushed too hard.

So it would have been better for you to maybe have a meditation, maybe do some yoga, and maybe some like plank holds or something like that, instead of going in and doing a hard strength training.

So, you really do have to vary your workouts based on your lifestyle.

I wrote in my first book, Let Your Fears Make Your Fears, there is freedom in discipline.

And a lot of people don't like that word discipline, but there is just so much freedom into putting it together.

And wellness is not about being perfect, wellness is about knowing what's great for you and doing that 80 to 90 percent of the time, totally, and then having fun.

Welcome, I'm Alyssa Nobriga, your host of the Healing and Human Potential podcast, a place for you to discover the multi-dimensionality of what it means to be human.

Over the past 20 years, I've trained thousands of coaches in my methodology, leveraging my experience as a former psychotherapist.

And I'm here to share with you all the wisdom and insights that I've learned along the way.

Each week, I'll share with you life-changing tools to support you in awakening and manifesting your dream life from the inside out.

We'll be exploring the intersection between ancient wisdom and modern everyday life really diving deep into the art of human potential through the lens of psychology spirituality and coaching let's let the magic unfold

I'm sure you've seen different diets trending from keto, paleo, vegan, there's so many out there, but how do you know what's best for your body?

We're unpacking practical health hacks that you can start using right away, such as the benefits of detoxing, different biohacking methods, and how to get a good night's rest.

We're also going to talk about strategies to tackle food cravings, emotional eating, and how to feel confident in your own skin, despite the pressures that society puts on us around beauty standards.

Our guest, Koya Webb's, a professional athlete, published author, holistic health coach, and wellness entrepreneur.

And today she's cutting through the noise and sharing her secrets to living an overall healthier lifestyle that actually feels aligned for you.

And it's not just about what's trending.

I cannot wait to have her share more.

Let's get into the episode.

Yay, Koya, my girl, who I'm so happy to finally get to have you on the podcast.

We've just been sisters and friends for years and I'm excited to share your magic with them.

Thank you for being here.

Thank you.

It's so exciting because we talk all the time and now I can't wait to bring some of our conversations to the people.

Yes.

Let's start off with talking about

just in terms of the health and wellness industry, what is one thing that you would change about the industry and why oh that's a good way to start but you just dove right in let's dive in what would I change honestly

I would change the fact that everything is medication medication medication and I feel like there's not enough prescriptions for lifestyle changes it's just like okay you're having these symptoms this medication will take care of the symptom.

But we're not addressing the root cause.

So I wish that would change.

That is the most frustrating thing.

And I feel like lifestyle changes and herbs and supplements that are natural, not man-made, should be prescribed before something else.

Now, if it's something life-threatening and someone has to take this because, you know, if not, they won't be here, that's different.

But I feel like so many times you go to the doctor and there's always a medication.

And a lot of times it does more harm than good.

Yeah.

So more preventative.

More herbs.

Yeah.

Exactly.

Because there's a place for Western medicine for sure, surgery, and there's a place for more preventative and tracking even hormones.

Like right now, I've been going through making sure I take care of my, you know, my body, becoming more

getting into my 40s.

It's like, what can I do to just make sure that I'm ahead of things rather than being reactive?

Exactly.

So I love that you're about that.

Yeah.

And talk to us about specific trends that you either find are incredible or controversial, something that you're skeptical about.

Like, what are people talking about on Instagram that we shouldn't be talking about or bringing more awareness to some of these things so that we have more education behind what's being shared?

Right.

I want to a little bit like go back to your first question because it's so important and it's something I've been talking about a lot because I'm on my fertility journey.

And as you mentioned, over 40, I'm over 42.

And it's like so many ways our bodies are changing.

And there's not a lot of information out there about what to do other than like, okay, take this medication.

Yeah.

Right.

And so what I've been learning is that we actually, we have to exercise differently.

Over 40?

Yes.

Okay.

Eat differently.

You have to learn your body.

And I used to be an athlete, but I don't work out like I worked out when I was in my 20s or even my 30s.

And so I think I just wanted to just address that really quickly because I think it's really important in wellness.

I'm trying to tell all my girlfriends, like, okay, like we don't necessarily want to have the hardcore,

you know, balls to the wall at workout.

Like we really have to do workout smarter than harder because we have to look at our stress levels as well.

Okay.

And I found out that, which is going into your next question, having like, like, I wear the aura ring, and not that I'm saying you need that, but it's really helped me track my sleep, my stress levels, my energy levels, all these different things that I felt like I was fine.

Girl, I was stressed like every day for a month and had no idea.

I had normalized it.

But my body, once my body is like at a certain place of performance, it just performs.

And I don't know when I'm worn out until it's too late.

Yeah.

So I think it's really important for us to look.

And that's helped me become aware of like, oh, when I work out and lift heavier weights, but not for an hour, more like 30 minutes, I'm better.

I get my workout.

I still look good.

But that was different when I was in my 20s.

I will work out for four hours.

I have never worked out for four hours in the last five years.

That makes so much sense.

So tracking what works for our body now at whatever age we're at and being able to look at at something like an aura ring or whatever HRV device that people are using to see what and watching your body.

How do you feel?

How do you look?

Do you feel healthier and more vibrant?

So yeah, because I know some of what I've heard is as we're aging, we lose muscle naturally.

So doing some more strength training, but without the intensity is what I'm hearing you say.

Exactly.

Well, you can do intensity and strength training.

Actually, intensity is good, but it just shortens on how much intensity.

So this might be a bit nuanced, but I'm going to go there because I don't think enough people are going there.

So say, for instance, I didn't, I only slept six hours instead of eight.

If I do that now, now that I have the knowledge, I would do a lighter workout.

And I wouldn't do as intense.

Whereas if I got more sleep, I can go more intensely.

So it really does depend on your lifestyle.

And you actually should start to tailor your workouts to your lifestyle.

If you were just traveling, but you got this workout and you got to do it and you hit it in the gym and then you get sick and you wonder why.

You pushed too hard.

You pushed too hard.

So it would have been better for you to maybe have a meditation, maybe do some yoga and maybe some like plank holds or something like that instead of going in and doing a hard strength training.

So you really do have to vary your workouts based on your lifestyle.

Mm-hmm.

Paying attention to your body and what you need.

Exactly.

Rather than just living out of the mind what you think you should do or what you've done in the past.

Or what your coach or other people.

Exactly.

Yeah, exactly.

Okay, so let's talk about food because I know there's so much controversy about what to eat and everyone's body is different.

And throughout all the different perspectives about diet and wellness and nutrition.

I don't think anyone says not to enjoy vegetables.

I think everyone says vegetables are good for you, I think, or for the most part.

And so, and I know you're plant-based.

Can you share with us a little bit about what you eat to inspire us so we can think about different things to add to our lifestyle, just things that you eat, you know, to kind of change it up a bit?

Yeah, I think that's a great question because what's most important is that your body is alkaline, right?

And a lot of people think just fruits and vegetables, but I actually talk to people more about energetics because I've been in nutrition for the last 20 years.

And so I've learned a lot.

At first, I was a personal trainer and then a life coach, and then I went vegan.

And then I took integrated health and nutrition.

And I went deep into plant-based vegan nutrition.

And so I've taken a journey, and that journey has had ups and downs with me understanding not just listening to everything I hear out there.

And so, yes, of course, we should eat fruits and vegetables.

And I would say everyone listening should have their five favorite fruits and five favorite vegetables and try to eat them every day.

So the variety is important.

The variety is important.

So you don't want to just eat spinach every day.

You want to get some chard in there and some arugula and some asparagus and some cucumbers and different green vegetables and different fruits.

Like what are your five favorite fruits?

Apples, bananas, raspberries, blueberries, you know?

Yeah.

You want to kind of mix it up because you're getting different nutrients from each one.

Yeah, I just, I'm laughing because I had a friend of mine, Dr.

G, Christian Gonzalez, on the podcast.

And

he used to be an oncologist.

And he was telling me, because I'm high risk for breast cancer and I just did a biopsy.

And he was saying the number one thing I could do to help have my body digest estrogen is eat broccoli sprouts.

Those are the one food that I like the least.

And I was like, are you kidding me?

So I bought a bunch of broccoli sprouts.

I think there's something in them that you take whatever the thing.

thing is in them and I can't forget what it was.

I forgot what it was, but if you put that in a tea tree dish, it actually eats the cancer.

And because my estrogen, what's low is the 4-O-H or 4-0 something, it's based on a Dutch test that I did tracking my hormones, which is...

again proactive yeah but the the vegetable would the thing that i hate the most actually would help my body the most in terms of this so there's so many things that and right now i'm going to take the pills so that they're concentrated and i don't actually have to eat the vegetable right so it's always an option but there's so many nutrients in foods that we don't think about so i wonder if sometimes you know because i did a food sensitivity test i don't know if you've ever done these yeah i have the foods that i actually really like i should avoid yeah like corn i love chips and guac but avocado and and corn i should avoid and then the thing that i like the least is the brussels sprouts and alfalfa sprouts yeah and so i'm just curious um if you found any correlations with things that we don't like and like i know that you can take some of the um concentrated pills.

I think that's fine as a substitute if we really it's like better to do that than not have it.

Exactly.

Yeah.

And then I tell people, because I recommend, you know, having like your water in the morning and your celery juice and then your smoothie and

in that order.

Okay.

And then in the smoothie, put those things you don't like.

So I would say put the broccoli sprouts, the living broccoli sprouts that maybe you grow yourself

in the smoothie so you can't taste it.

So put your bananas in there, your mangoes, and make it taste really good because that's going to be more biodynamic than the powder.

And you don't mind mixing fruits and vegetables?

Not at all.

Not at all.

Well, it depends on.

Okay.

You know, good question.

It depends on.

If it's super high water content, so I don't put watermelon in my smoothie.

I put, usually I actually use frozen fruits

in my smoothie, and I use living sprouts in herbs.

So I'll put cilantro and I'll put all the sprouts.

And I would say, you know, you can look at alfalfa sprouts.

There are a lot of different sprouts.

Broccoli are really great.

But you should find out what that thing is and see if it's in other types of sprouts that you might like a little bit better.

But putting those in the smoothie, you can't even taste it.

That's great.

It tastes better for you.

Yeah.

Imagine having a fulfilling career, doing what you love, working from anywhere in the world, setting your own hours while making good money and a big impact.

If that lights you up, then I'm super excited to share with you today's sponsor, the Institute for Coaching Mastery.

This is my robust, accredited, year-long certification program for newer seasoned coaches, therapists, leaders, and those just looking to up-level their life in a profound profound way.

We have an amazing community of students from all around the world who have really started their journey to expand with us both personally and professionally.

And this experience is designed to give you the three things that you need to thrive.

So first, you have all of the tools and support you need to move past what's been holding you back so that you can completely change the trajectory of your life.

And then you learn how to masterfully and confidently facilitate transformation with your clients or your team, regardless of your niche, if you want to do health, business, relationship, or you just have no idea yet.

We hold your hand through that.

And then lastly, you'll receive my six-figure and beyond signature roadmap that's customizable to meet you wherever you are.

So whether you want to do high-ticket sales, online marketing, or you just want to hit six-figures without ever needing to go on social media, we've got you covered.

And this truly is the most rewarding work in the world.

We have new students now who have a waitlist of dream clients in under a year.

We also have seasoned students who are doing $80,000 months.

And this is really about creating lasting transformation from the inside out so that you can share your gifts and serve the world in all the ways that you're called to.

And I've seen firsthand the power of what happens when you have the community to collaborate with, but you also have the right tools and resources to really thrive.

And so whether you want to do your own personal development, you're wanting to become a coach, or you're just looking for a cutting edge approach to really grow your business, the Institute for Coaching Coaching Mastery is for you.

You are held every single step of the way.

And so if you want to get behind the scenes access to the Institute with three proven transformational tools for free to help you create the business and life you love, all you have to do is go to alyssenobriga.com forward slash tools, or you can find us at alyssenobriga.com forward slash apply now to see all the details and apply today.

So let's talk about people that have busy lives.

Like what are some simple things they can do to have a healthier lifestyle?

I think like the biggest thing is just putting your schedule together.

That's the first thing I do with my clients and my community.

Like I create their entire schedule.

And it might seem like, oh, this is so like I have to write everything down.

But I wrote in my first book, Let Your Fears Make Your Fears, there is freedom and discipline.

And a lot of people don't like that word discipline, but there's just so much freedom into putting it together.

And wellness is not about being perfect.

Wellness is about knowing what's great for you and doing that 80 to 90 percent of the time totally and then having fun yeah and so i would say start off with your foods cut out most processed foods yeah but when you go to a friend's house or if you're traveling yeah now if you travel as much as we do you might not be able to do that as much but when you're traveling you can give yourself a little leeway right but like make sure most of the things in your house are not processed it's going to save you so much you have fresh fruits vegetables nuts seeds and superfoods you're going to feel better you're going to look better and then when you're on the road because i travel so much now i actually have to take the powdered versions of what i normally have fresh but so i make sure that i'm getting my sea moss i make sure that i'm giving my superfoods and vitamins so sea moss yeah you're on a whole nother level from where i'm at yeah and i think the first thing that was helpful for me was like more less processed foods yeah so i would instead of a power bar i would take beef jerky like clean processed beef jerky yeah or you know i found that when i was eating i what i quote unquote thought was healthy for a while power bars i was like these are so processed and i just felt like i had like left it in my belly.

Like I felt a little bloated.

And I tried different ones.

And then I actually replaced the power bars with dark chocolate.

So less ingredients, really enjoyable.

I didn't, you know, I have to, I have a little bit of a chocolate thing.

Like I need to, now I'm, I used to be a bar a day of 88% and it gave me a little bit of a high, you know, but then now I'm doing like half a bar.

But still, it's like, there's, that's way, I didn't realize it.

It feels way better for my body.

I feel better and look better with half a bar chocolate than I do a power bar.

So I think wherever we're at, just taking, like you were saying earlier before the podcast, some of those smaller incremental shifts versus like, I gotta have sea moss when I'm traveling.

Right.

Well, the thing is I would also give you, like, if you're a microphone, was like, also try some dried mango, try some mulberries, like try some of these superfoods that actually give you so much more energy than a chocolate bar.

Not that anything's wrong with a chocolate bar.

It does have some value to it.

But what about getting that energy, that value, and nutrients at the same time?

Okay, I know people talk about, I'm I'm just curious, people talk about the sugar spike.

When is the best time to have, you know, like the

mango or mulberries, any of the fruits?

I would say like during the day, like anything before like you're getting ready for bed.

Like you want to have it like after morning should be liquid because your body is detoxing.

So when the sun is highest.

Yeah, like break fast.

I didn't realize that

you're breaking your breaking.

Exactly.

So starting the day, and it's not like like maybe a couple times a month, I'll have like vegan waffles and biscuits and stuff like that but most of the times it's you know I have my green water my celery juice my smoothie and then I start eating okay so tell us a little and at some point I would love to hear some of your regular go-to's what you eat okay yeah yeah I'll tell you the whole story like that's what you want to know exactly and like I said I think everyone's body is unique I am an inspiration and I am a guide and I feel like you should listen to guides like myself and you should try things but then listen to your body.

How did that work for you?

How did that feel for you?

Did you feel more energy or did you feel like a little bloated and you know, run down?

And if someone ever tells you, even though they look like the vision of health, it might not have the same impact on you.

So, I want to give that caveat before I give my totally.

Um, so in the morning, I used to just do lemon water with cayenne, you know, to speed up my digestion and my metabolism.

And it's very cleansing to have you know the lemon or lime water, which lime is more.

And I'm gonna go deep because I know your people can handle it.

But a lime is non-hybrid.

So, a lemon and lime is good.

And I tell people good, better, and best.

A lemon is good.

A lime is better.

And a key lime with seeds is best, right?

So all foods have different energy values, just like people do.

And the closer the food is, like your beautiful lemon tree out there, the closer it is from nature, the better it is for you.

The more hands it's touched, the more trucks it's been in, it actually lowers its vibrational frequency.

And I like to talk to people about, you know, as I said in the beginning, energetic alchemy, like the energetics of things.

And so I would say say in the morning have that lemon water but recently because i'm on a fertility journey and now i'm upping even my game to the next level so i want to tell people i wasn't here for the last 10 years so i put chlorophyll and e-seated herbs in and it's also cancer preventative so i would actually i'm going to say lightly chlorophyll it's so good for you and it's mint too it feels like i'm popeye and i'm i'm just getting all this energy back it doesn't always taste good so i like what you're saying putting the mint and you're saying lemon in it as well yeah uh-huh and the kind that i get comes with lint So I'll give you my favorite kind.

And it's just a dropper, dropper of that, a dropper of some other herbs.

And so that's, I call it my green water.

Yeah.

So I've been doing that for the last four months.

Incredible.

I feel really good on it.

And then I have the celery juice, which I got that from my friend Anthony William, Medical Medium.

He had said

the sodium cluster salts in celery juice really helps detox your body and set your digestion.

So I went for a while when we first met and I was doing it.

I didn't like the quality of celery and I actually didn't digest it well.

But actually in Atlanta and I'm just getting the celery from organic celery from Kroger and I love it.

I love the taste.

It's, it's just totally different.

So don't force yourself to drink it because you do have to kind of play around with the quality of celery if you're doing the celery juice.

But the celery juice is really good.

Like Darren notices like I feel good and I noticed feeling better when I started the celery juice again.

And he notices a full-on detox.

because this is his first time doing it.

So celery juice.

And then in my smoothie, I put bananas, which was on my no, you can't eat this.

I'm like, no one's taking bananas away from me.

I have, I don't see it doing anything negative to me.

I'm eating my bananas.

So

I have bananas, a fruit, some herbs.

Sometimes I do the heavy metal detox smoothie with like dulce and spirulina and you know, cilantro and all the things.

And sometimes I just make a good tasting smoothie.

Yeah.

Right.

But what thing I see people doing is putting a lot of oils and fats and stuff in their smoothies.

And I definitely caution against that.

Right.

You want to have like your smoothie be light and filling and only put things in there that you know specifically why you're putting it in there.

If you don't have a goal for it, then don't put it in there just to like be throwing it in there.

Yeah, and then usually I eat like a big meal, like a big salad or just one big meal a day.

And that's about it.

Yeah.

What?

Yeah.

What are you, are you doing intermittent fasting like you're done after lunch or

well?

I usually eat the meal after the whole smoothie thing.

That takes me up until 12.

Okay.

Yeah.

And then after that,

yeah, the next time I eat, I might have some fruit or I might have some snacks, but usually the next time I eat, it's five o'clock.

Okay.

And that's my meal of the day.

What are you eating for dinner?

Like usually I have a complex carbohydrate.

Okay.

It's either lentils, chickpeas, quinoa, some complex carbohydrate that's like really dynamic.

And when I say dynamic, I mean if I put it in water, it sprouts.

And that's how you eat.

And that helps digestion, too.

Exactly.

It helps digestion.

We call it living foods, right?

It's not just like raw foods.

It's not dormant.

If you put it in water and sprout, you know that it's biodynamic and that's energetically a higher frequency than just eating rice or something that can't sprout.

So I have that.

Then I have a sweet potato because on my fertility journey, I have to eat sweet potatoes and avocados every day.

So I eat sweet potatoes, avocado.

I usually put in whatever vegetables I'm eating.

So asparagus, whatever vegetables I want to eat, I put it in there and a yummy sauce.

I love barbecue teriyaki.

I know, I've seen you.

You know, I mix it up a little bit, but it makes it so easy for me so one big meal a day and then all those liquids and nutrients and usually for snacks i'll have apples and oranges and whatever fruits are lying around or i'll grab a handful of like nuts um and maybe i'll put like some raisins or i'll grab some dates or i'll eat an orange and that's what's

i love you know for anybody that's inspired can just take a food journal and track how they feel after they eat certain foods for one week so after listening to this podcast that's something practical that they can do yeah i know one interesting thing that i don't hear people talk about but that i've noticed in my body is if I eat something warm in the morning like eggs,

I mean, if eggs are hot and or if I have oatmeal or something, I feel tired versus if I have, even if it's like a cold eggs from Air One, like a frittata, you know, some type of, it's just a bougie LA supermarket.

But even if I have, anytime I have something cold in the morning, I feel more refreshed.

And I'm sure that that could change.

I'm thinking of Ayurveda and different seasons.

But typically, I feel tired.

So it's good just to keep an inventory and track what does our body like exactly and remember you're breaking a fast so you've been asleep this whole time your heart rate is low and you really want to wake yourself up so you really want to you know go outside get your 15 minutes of sun all right and really set your circadian rhythms because and that means maybe a cot hole a hot cold plunge or maybe just a cool shower so you actually that cool air and wind and that morning breeze will actually wake you up.

Totally.

So if you're eating foods that are warm, that's gonna keep you in that, oh, I'm just kneeling around the house.

And so if it's winter and you have your hot tea, that's fine.

But if it's summer and you're like want to get out and go, it's actually better to drink something cool.

So it really does depend on the season you're in and your goal.

Yeah.

Right.

So yeah, if you want to be slow and move kind of slow, you're going to eat something warm and heavy.

But if you want more energy, you're going to eat something cooler or maybe have some ice.

And that'll give you more energy.

And I've been hearing a lot about not to drink coffee on an empty stomach, but to to wait after like 90 minutes and make sure you have food in your belly so it's not

so acidic.

I don't have coffee because I have so much energy that I would be an entertainment show if I had it.

Like the same.

Yeah.

So my body actually, I looked at 23andMe,

which tells me that I don't digest coffee in the same way.

And so it's just I get wired and then tired.

It's not, I'm more sustainable with energy without it.

But you've been talking about your fertility journey.

What have you learned for women that are wanting to prepare for fertility if you're open to sharing well beyond fertility just for womb wellness i've learned so much and i'm telling all my girlfriends so one definitely do your chlorophyll water because it's great chlorophyll okay chlorophyll water two fall in love with okra because it's good for your yoni that's what i call my girl and you know okra is really good um watermelon is really good okay anything with seeds is really really good for your womb because think seeds allow a fruit to reproduce and so you when you eat them they're actually good for your womb so even if you're not trying to reproduce it's gonna help your womb health yeah so I have to eat a lot of pomegranates so any like I said pomegranate avocado anything with seeds is really good so eating a lot of that is really awesome and then I started doing castorol packs so if you're struggling with Fibroids or cysts.

I just learned about this.

Yeah.

I'm getting them for my liver and my breasts so that you sleep in it, which helps with fibroids.

I just heard about that.

Exactly.

And it's anti-inflammatory and it'll help pull those those toxins out and dissolve many of those modalities we see in the body.

Yes, so and it's, I love that we're bringing ancient traditions and medicine that have been around for

ever, right?

And we're marrying it with Western

medicine as well.

It's like, yes, and what are the best of both worlds?

Exactly.

Yeah.

And then I had, you know, shared about it on social media, and then women were reaching out and giving me their tips and tricks.

So, not only the castor oil packs, but one I put for frankincense and lavender in my castor oil now

and i even do this suppositories so if you are working on healing something in the womb yeah um that's something you can look in and talk to some health practitioners about um if you have any questions you can dm me but i you know i've definitely felt so great and smells amazing you know it's just like i smell like a walking apothecary like i'm a walking aromatherapy box um but it's really good to really be aware of that as we age, things shift and change and our hormones shift and change and there are the things we can do.

So many things take away from our hormonal health, including too much caffeine, which is why I'm not like a no-coffee person, but I really tell people, watch your caffeine levels.

Caffeine from coffee, caffeine from chocolate, caffeine.

Like we are highly caffeinated and it strains our adrenals and it actually really makes it hard on us.

That plus stress has our body in fight or flight all of the time.

And it ages us.

Totally.

I know one thing that I've been doing, which I mentioned earlier is the Dutch test, which I think is the best test test that I found for tracking hormones and looking at cortisol.

And just, you know, everyone talks about premenopausal.

And so actually the symptoms, you can mitigate them with herbs and being self-aware or more

by having some of the testing that you're doing, you can help relieve some of the symptoms that you could have.

reactively treated.

And so the, you know, and not everyone can afford things like this, but there are, there's a lot available for people to be proactive, but a lot of herbs so there's no real side effect to it right because like ashwagandha like that's the one that i take every single day ashwagandha lions maneuve so a lot of the mushrooms are really good every day they're natural you can take them in reasonable amounts and you can feel the good things about herbs are herbs are natural so you can feel the effect they're having on your body and you can like you know increase or decrease your dosage based on how you feel so i um do a lot of anema mundi because they have really high quality herbs yeah right so i feel like herbs that you can like really like kind of test out the powders.

Okay, let me just put like a fourth of a teaspoon in here.

You put it in your smoothie.

I actually put it in tea.

Like I love making teas and that's what I have throughout the day as well.

So I have medicinal teas.

Like when I'm just working and doing my work and at my computer, I actually have teas and it's actually good for you.

So I have my morning liquid and before I eat my meal at five o'clock, I'm having teas.

What does that do?

One, my body is not focused on digestion when my mind needs to be focused on work.

And when you eat, when you're trying to work, it actually takes the energy away from your brain and into your digestion.

So, it's actually better.

I'm not saying like everyone's different.

I've been doing this for a long time,

but it is scientifically proven.

Like, when you're working, if you can just have liquids or eat less or you know, have a smoothie or something like that, you do have more energy for your brain.

So, I highly, I highly suggest that.

I mean, but you don't want to starve yourself, you want to eat and make sure you're having nutrients.

So, I drink medicinal teas and that keeps my energy up without the caffeine, and I feel amazing.

Do you have any standpoints of too much liquid while you're eating?

Do you try to separate the two for digestion purposes?

Yes, absolutely.

I normally don't eat that much.

I don't drink that much when I'm eating.

I might have a warm tea because warm tea is usually diluted with like the supplements that I put in it.

And I am taking a lot of supplements now.

So I have to like spread them out throughout the day.

I learned the hard way.

I had like 30 pills and I took it all at once.

And I'm like, I feel nauseous.

Yeah.

Yeah.

I usually don't take more than three or four at the same time.

Okay.

Like I really do spread them out.

Like even like after I have meetings for 45 minutes, hour max, I'll have a supplement after each meeting.

I'll go and have some water or have a tea and I'll have some supplements.

So that way, again, I have sustained energy throughout my day.

My mental clarity is super high.

And then when I'm done, I'm like, okay, I'm done at five.

And I also try to stop work at five as well.

It's been at least Zoom calls.

And then I'll do writing and things after my dinner.

And it just, that's been a good balance for me.

So I would say learning when to eat and when not to eat based on your lifestyle.

So I do lifestyle blueprints for my client and their schedule doesn't look like my schedule.

I find out how do you sleep, how do you work, and then I put in their food and their nutrition around that.

And that's what I highly suggest for people to do.

Yeah, I find that I stop eating around five or six and not going to bed on a full stomach.

If I go to bed on a full stomach, I'm dreaming in different ways.

I feel heavier in the morning.

I'm actually hungrier in the morning.

Yeah.

Like, so just all the things that we get to track about ourselves.

But another thing I want to talk about is emotional eating because I know a lot of people have the best of intentions to eat healthy, but then sometimes they can revert back to emotional eating or eating things that they know that they shouldn't be, but they're eating for other purposes.

What kind of strategies have you shared with people to support them in cutting through?

Well, I'm an emotional eater.

Very passionate, Leo, and I love food.

I'm very passionate about food.

Food makes me happy, especially good foods that smell good and look good and taste good.

I tell people, if it's not good for you, don't have it in your house.

Make yourself go out and get it.

So I don't have like a lot of like snacks and things in my house at all.

I'll make myself go to the store and buy it and get it if I really want it.

And so I think that's the number one hack is don't have it in your house.

Yeah, make it harder to get it.

Make it harder to get.

And number two.

If you want something that you know is not great for you, start off with having something you know is good for you first and see if you still want it.

For instance, if you're like, oh, I want my daily chocolate, it's like, okay, but you know, I recommended that you try mulberries because they have more nutrients and will give you energy.

Okay, I'm going to have these mulberries first.

And if I still want the chocolate after mulberries, I'll give it to myself.

So that's worked for a lot of people.

And they're like, wow, I feel so much better and so much energy.

I didn't even have that.

And I'm only having it like twice a week now.

And so things like that, having something that's really healthy for you first before you give yourself that thing that's not so healthy for you, but you really love it.

I love it.

And so for those emotional eaters, eaters like I it works for me like a charm okay and I'm like okay I'm satisfied now but it does have to be something that is good for you that you like it can't be something that you don't like because then you'll just be annoyed and you'll go revenge you'll go revenge eating yeah you know yeah we are like our ego is very powerful and if we try to like deprive ourselves without rewarding ourselves we will retaliate unconsciously against ourselves and wonder what just happened i was doing good and then all of a sudden in the middle of the night i I went downstairs and ate a whole pint of ice cream.

I've been there.

I've done this.

Exactly.

So it's really important for you to like really be kind to yourself and know the things, again, that you really love that are good for you and really stack up on those and don't ever have your house without those.

And the things that are not as good, don't have them in your house.

Or if you do, do the healthy thing first and then let that be an afterthought.

I love this because it's gentle and it's also just upgrading.

It's like, you know, mulberries or what else could you substitute it with?

Eat some of the healthy things.

It's not like you can't have it but maybe you limit what you have delayed gratification

and it's great for your brain health yeah are there any specific herbs you brought up brain health earlier and I'm personally curious are there any specific herbs that you love for brain health or brain functioning cognitive functioning lion's mane lion's mane is my absolute favorite for brain health lion's mane ashogandha um or you know what is that one it starts with a c I can't remember it right now.

Cordyceps?

Yeah, cordyceps.

All of the mushrooms are great for the brain, right?

And also walnuts are really great for the brain.

So anything, that brain food is really, really, really important.

So I have walnuts or some type of nuts.

I do seed cycling.

So I'm eating different types of seeds at different types, times of my cycle.

Oh.

Yeah, you've never heard of that?

No.

Oh, my gosh, girl.

I'm listening to the whole process.

Okay.

Yeah, so seed cycling is really good, especially for women over 40.

I mean, any woman that's ministrating, it will help you regulate your cycle.

It'll help with acne.

It'll help.

Is it complicated if you share it now?

No, no, no.

Okay.

Well,

actually, I don't know the exact like cutoff points, but I can share the concept.

The concept is you eat like certain nuts and seeds at certain time during your cycle, right?

So at one part of my cycle, like I have it written out for myself, but I don't remember because I'm not that deep in it.

But I'll eat like walnuts and pumpkin seeds at this time.

And then the other time I'll eat sunflower seeds.

And they're just giving you different nutrients at different times.

Love it.

I'm so excited.

I like all the different hacks.

I want to try all the things.

It's so fun.

And we're going to go into that that in a moment.

But before we go there, I also want to talk to you about body positivity and self-acceptance.

How do you work with people to support them in really accepting the body that they're in?

I think this is while wanting to make changes, if that's true for them, to have a healthier lifestyle.

Because I think a lot of people have a hard time with thinking, I could love the body that I'm in and still move forward to make changes.

Like somehow they think that those are separate versus that they can go together.

Because there's so much on social media and our society about beauty standards.

Yeah.

So how do you, how do you support people in really claiming their truth?

I just have to speak personally on this one because I had to find people that look like me.

Because I was in the fitness industry and everyone had these big old fake boobs.

Yeah.

Right.

And now a lot of people are getting them taken out and they're not great for your health and stuff like that.

But I was like stressed about it because it's like I felt like I needed to get a boob job in order to get on the cover of a magazine and it wasn't true but because everyone else looked like that and some people did tell me I needed to do that I felt like that's what I need to do.

Never in my life did I want to do it and I didn't.

I just put cutlets in and tried to perk.

But I felt so stressed for so many years thinking like, do I really have to do this?

Because other people had done it.

And so.

And I felt a little self-conscious about having small boobs.

So what I did that helped me was find other really beautiful and gorgeous and sexy and confident women rocking their small boobs or no boobs.

And that's it now.

It's in now.

And that really does help your confidence you really do need to see it outside yourself i don't care what anyone says we all like we i feel like we all struggle with self-identity and just looking at ourself and wishing we were like someone else yeah comparative mind that comparative mind so you really do have to find people that are inspirational to you that have small booty small boob big little like literally whatever you're struggling with yeah maybe you have short hair long hair no hair maybe you have face something going on with your face or your body that's different or maybe like one boob is bigger than the other.

I mean, gosh, like I've heard it all, seen it all, all and been through some of it myself and you really the more that you can find like a community of people that are going to support you through your journey I think that's the key yeah because then you're talking about girl like girl me too and when you don't feel alone that's when you really say okay so I don't have to look like that you know because we're so often comparing ourselves I don't have to look like that and I had a friend that tell me like I feel so self-conscious when I'm around you because I'm always looking at your body and I was like thank you so much for sharing that with me because like I could feel some energy shifting, but I never knew what it was.

And her sharing that made me realize like, okay, people are going to feel that.

And you didn't do anything wrong.

But that's people dealing with their own issues of self-value and self-worth.

And I used to do the same thing.

You know, I used to see a girl very voluptuous and be like, wow.

It could even be the same girl that's like comparing to you.

You could be comparing me.

You have no idea.

Exactly.

And, you know, me and my sister, she was like, you got the boobies and I got the booty.

And she's like, yeah, I wish my booty.

She's like, I was like, yeah, I wish my my booty so you kind of just laugh about it yeah so when you can kind of laugh about it and joke about it you know i think that also helps too but then sometimes you go by yourself and cry about it yeah too so yeah so i think just like knowing that you are beautiful just as you are is the most important thing no matter how you look there's only one of you and then one person that can look like you even if you're a twin you have like little differences like even identical twins have little things and i think it's so important to love ourselves because there would be no one ever that looks like us yeah and the more that you can accept and love yourself yourself as you are, the better you're going to feel.

But having those insecurities and that doubt are normal.

It's so human.

We all have it.

So finding people, again, that you can relate to, talking about it, don't feel like you're just alone.

Be honest with people about how you feel and that can really help you get there.

Yeah.

And I love what you're saying.

Like follow people on Instagram or wherever.

Find examples of people that have bodies similar to yours, that are more confident, that are owning it fully.

Some of the inner work that I would suggest to do is to not identify with the part of you that's insecure because it's not who you are.

It's just a part of you.

And so when you de-identify and you have compassion, oh, that's the part of me that just wants to make sure that I'm accepted, that I'm loved.

And we offer that love to that part, we instantly feel better.

We feel more confident.

Exactly.

Yeah, exactly.

That confidence boost is literally next level.

Because with me, once I felt confident in my body, like I remember I was going to do a shoot.

I got the cover without the boob job.

And I wrote about it.

and I but I was going to put cutlets in just because like okay I don't need the boob job but I do need to perk them up just a little bit

and I sat there and then like I cried a little bit and then I just took them out because I was like yeah I'm just gonna be like me and free and so that's just what you said it's like when you realize that I was hired not for the size of my chest, but for who I am in the inside.

You know, and I don't identify with how my hair look, with the clothes that I have on, how big any barny party is.

I am love and I'm here to exude love.

And when you do that, you are able to get so much beyond the physical and people feel it.

Totally.

And then you're an example for other women to put on their board, their vision board, or their following, and just be like, this is possible for me too.

Exactly.

So you are beyond your physical appearance.

You are the spiritual self.

And when you put that forward beyond the physical, that is what people will feel and react to.

It shines through.

Yeah, you're radiant.

Yeah, because then it doesn't matter what the size of anything, there's a radiance that comes through that is so attractive.

That's confidence embodied, and that's available to everybody by welcoming every part of ourself that is insecure, just looking for a little attention.

We offer that to ourselves.

Yeah.

I want to come back to detoxing because I think it's such a powerful thing that people can adopt.

Can you share with us some of the benefits of detoxing and different types of detoxing that we can do?

Yeah, detoxing is so important because we live in a toxic world.

I mean, it's just really toxic.

You know, and so no matter who you are, no matter where you are like some places are more toxic than others but we all are breathing in toxins the morning the moment we wake up and so I'm gonna talk about detoxing from a couple different lenses.

So the first lens is detoxing what most people talk about is detoxing the body like with what you eat right so eating cleansing herbs and things like that can help you detox the body and I think you should do that at least once a month.

I used to do a 10-day detox every month or half a month and I'm actually going to get back to it

within 2025.

I'm doing a whole I'm bringing back my detox challenges because it's so important the next way you should detox is your home a lot of times we have so many toxic products in our home candles toxic candles toxic cleaning products toxic laundry products and so you should look at those products and if they have toxins in them get and like get the clean ones in and you can even diy it's not like you have to buy these super expensive um i'm not gonna name any brands but you don't you can make like i use a lot of bacon soda and i use use, you know, castile soap and things like that can clean your house and can clean your body and can clean your clothes without being harmful to you.

So I would recommend detoxing your home, detoxing your body, and then also your mind.

Like those negative thoughts and those self-judgments and those comparison.

Like, can you write down?

And I like to do journaling, like just journal how you feel.

Like think about everything negative you thought.

this week or this day.

I love to do it every day, but I tell people at least do it once a week.

What are all the negative things things you thought?

Write them down.

And now affirm the opposite, right?

And so that is detoxing your mind because a lot of times energetically, people are like, I feel so stuck.

And a lot of times when we're stuck, it's because we're in a way of thinking that doesn't serve us, in a way of being that doesn't serve us.

But as soon as you detox your thoughts and your limiting beliefs, then you elevate to this higher version of yourself.

Yeah.

And we can cultivate that mindset by with gratitude journals focusing on what is working rather than what's not.

And I think one of the most important or helpful things for me with the cultivating a different mindset is again not identifying with the mind.

It's just a pattern of thinking.

It's not personal.

It's just programming.

And so the more we can see it without the judgment, the easier it is to shift it.

And so doing the mindset work is huge because I think that's really the root.

And then it's easier to create more of the sustainable outer change, which is, I personally started with doing physical detoxes.

I used to do a colon cleanse.

I had candida and parasites from going to third world countries, and I just needed to.

But then I started realizing how important it is.

I remember, I've already shared this on the podcast, but just the body holds memories and traumas.

And to be able to let that go in a physical way is very liberating and enlightening.

And so, you know, I would, I'm like, I intuitively feel right now I'm going to do a liver cleanse coming up.

Yeah.

And so I think people, I know you can cleanse different parts of your bodies and and there's like whole body resets and all the different things.

Which one have you found, just personally speaking, become really helpful for you or something that you do at least every year on a physical level?

For the liver specifically or just

so I live like pretty much a detox lifestyle, you know, like I'm pretty much detoxing all the time

And it's like cleaning out the clutter.

So the biggest way because my I am plant-based I've been plant-based for over eight years

I really clean out the processed food.

Even when I travel, like while I'm traveling now, like I'll eat, but I won't eat like all the donuts.

Like I love donuts.

I love donuts and I love pizza.

But right now I'm eating healthier, right?

So I'm not giving myself whatever I want, right?

I'm giving myself, okay, you can have some dessert, but have like a healthy dessert, right?

And so it's really like...

Doing the healthy foods, doing the smoothies, maybe the intermittent fasting, because what my diet that I prescribed and that I do is intermittent fasting.

But I call it intermittent feasting, right?

Because when I wake up, I'm still feasting, but I'm feasting on liquids, right?

And I have a small window where I'm eating.

So that allows my organs to rest or do very minimal work when I'm using my brain.

And if you're doing that, I think it puts you in a detox pattern.

Yeah.

So now a heavy cleanse you can do, like I love the master cleanse.

You know, I've been doing it and it's very inexpensive, you know, so the master cleanse is a good one.

I love the medical meeting.

The master cleanses, like cayenne, the high-level Stanley Burrs, yeah.

Stanley Burroughs, get the little yellow book, don't do all these variations of it online.

They're so, they can mess your whole system up.

But Stanley Burrows, um, the master cleanse really does like reset your body 21 days, and that's the hard, hardcore.

So I went to light.

Yeah, just eat healthy and do the intermittent feasting.

But you can go hardcore.

And the hardcore one that I've liked the best, like I'm talking liquid out of the front and back, your girl is clean, right?

Yeah.

Master cleanse.

Okay.

And some people call it the lemonade diet.

But again, I highly suggest doing it the way it was originally

set up because there's science behind why they set it up a certain way.

And when you make all those exceptions, it actually is not so great for you because it can ruin your digestion and kind of ruin a lot of things going on, functions in your body.

There's a reason that you do the internal flush with it and have like the salt water to clean everything out.

There's a reason the measurements are the way they are because they're keeping your body alkaline yeah and when you don't do that or if you substitute too much then you start getting irritable and you're like oh i can't do this and so i tell people when you do when you're following a program follow it fully yeah don't do a little bit of your program then a little bit of my program then a little bit of that coach's program over there because a lot of times all the programs can work yeah If you work them how they're meant to work.

And so that's the biggest recommendation because I think a lot of people, when I say test from different people, it's more so like lifestyle stuff.

But when it comes to like food and nutrition and doing these things, you actually, if it's a program, you really want to follow it to a T or ask the originator, is it okay to substitute?

If so, what should I substitute?

So I would say the light one is intermittent fasting.

And then the heavier detox, I would say

the heavier detox would be the master cleanse and midway would be like Anthony Williams, like medical medium, like seven or nine day cleanse.

Like those are really good because you're still eating food, but it's just like kind of like, you know, cleansing and healing foods.

And so I really like that one for people people who don't want to do the 21 day and then more intense.

Yeah.

I need something a little bit deeper than just eating clean and no processed food.

Then that's kind of like a middle of the road one that's really, really beneficial.

Yeah, and even more, as you're talking, even more than cleansing, it's like, if we can move towards less processed food as a lifestyle, that would be even better.

And based on our, based on processed food, I mean, I was raised on bagel bites and Pop-Tarts and cereals.

So I needed to go in and actually really cleanse.

And at one point, I was like, how could I not have processed food?

It was such a big concept to me.

And I just did these slow incremental changes.

And then I needed to do some of these detoxes.

But, and I like how you say just go the next step so that it's, you don't rebel unconsciously and just let it be gentle.

And I would say recommending people take some time off of work if they're doing something more serious or you're absolutely new to it because you can get brain fog or feel a little spacey, depending on what the cleanse is, just to let yourself have the detox process.

Yeah, some cleanses are like that.

And I, and so depending on, if you're not at a retreat or something like that, I recommend to do a cleanse that is actually nourishing versus depleting.

Okay.

Right.

So depleting, it's a deeper cleanse, but you can do it if you're like on a retreat or taking the weekend off.

But a nourishing cleanse, like...

the pretty much the way I eat.

Yeah.

You can do it while you're working and you won't feel lethargic and foggy and things like that.

So I would definitely recommend that.

Okay.

And in terms of health hacks, what are some of your favorite health hacks?

My favorite health hacks.

Hot cold therapy, which we were talking about before.

And I tell people, you don't have to have a cold plunge pool.

You don't have to get like all those modalities.

You can literally go in your shower, turn on the cool water for about a minute, front, back, and then you'll feel refreshed and you'll get a benefit.

Or hop in your tub.

You don't need any ice.

Just put it on as cold as possible and just sit in there to get started.

And then you can work your way colder and colder as you get acclimated.

And that's really going to help your lymphatic system.

That's really going to be good.

So that's one of my favorite health takes that i tell everybody just try it yeah also i like doing an ice facial so you just feel like a basin um full of water and you do put some ice in that and then you just put your face in like you know five seconds or as long as you can hold it and come out and you do that three times.

I love that.

That really is going to reset your mood, reset your emotions and make you feel refreshed during the day.

And it's good for your skin.

It is great for your skin.

I love guaxa.

I love massaging the face and the whole body, self-massage, body massage.

I love the castor oil packs, like phenomenal.

I do the red light therapies and the biomass.

They are like some of the more pricey things and infrared saunas and things like that.

I think the things I named before that are like almost free are actually more impactful.

Like getting sunlight first thing in the morning.

Exactly.

Sunlight first thing in the morning, six to eight hours of sleep, walking or running at least a mile a day.

People underestimate the value of walking.

Just moving your body.

Yeah.

Yeah.

It's really important because as we get older, our knees, our joints, our ligaments, they start to deteriorate.

But you're moving them so you're increasing the blood flow.

When you increase the blood flow in your joints, they actually get healthier and stronger than you just sitting around.

If you're just sitting around, you're just getting exactly.

They're just getting creaky.

And you're like, why am I so stiff?

I didn't do anything.

Exactly.

You were sitting around.

So it actually needs blood flow.

It needs a massage.

It needs movement.

And it will start, the cells will repair themselves.

But if you don't move it, they're just kind of sitting there and it's almost like they're dormant and dead.

Yeah, yeah.

Let's talk about sleep quality.

So, I want to share some hacks that I've just, I mean, I'm not an expert in this, but just things that I have found that are really valuable.

And I'd love to hear yours too.

Because the quality of our sleep, for me, everyone talks about a morning, you know, routine, and I love that, but for me, it's about the night routine.

Yeah.

And some of the things that I found that helped me get deeper quality sleep.

I've actually tracked it on a whoop, which tracks your HRV, and I've just tested things.

So having for sure the light, and people are a little bit different, so we have to be aware of it.

But for me, light and sound are two big ones and so wearing an eye mask is huge but also a humidifier and this is for two reasons one is the white noise so if my kids are up or if my dog's walking around i don't hear it because it's so loud but then also it doesn't get so dry especially in the summer or even if the winter if the if the heater is on so having the um humidifier for it being more moist but also having the sound and then magnesium i know as we get older we produce less so i take it at night yeah and then you talked about this earlier shutting up the mind at least three hours before going to bed.

Because if I work late, it's still working when I'm sleeping.

And so what we do before bed really matters.

I'm curious for you.

What are some of your sleep hacks?

Oh, my goodness.

First of all, I love a warm shower or a bubble bath with magnesium.

And I bathe in magnesium.

I take magnesium.

I mean, magnesium is my BFF right now.

So I'm always like, I actually take it throughout the day.

as well because we get slow and depleted.

So taking an Epsom salt bath is my cat's meow.

Like, give me a good Epsom salt bubble bath.

And I actually put essential oils in it.

If I'm on my cycle, I'll put Lang Lang.

I'm big on essential oils before bed.

So I'll put Clary Sage in there.

I'll put lavender in there.

So all of those are really good.

And then I love like a good massage.

So I'll either have a self-massage or my fiancé will give me a massage.

So that's just so soothing with me.

And it helps me like just let the day go.

Yeah.

And I always like, I never get into bed like without a bath or a shower.

Like I feel like it's like washing the day off washing my thoughts out and I'm just like ready to let go so it's good for your lymphatic system too great for your lymphatic system trampoline exactly like actually rebounding is something also that's really good for us every single day and I was like is jump rope the same they're like no rebound I was like okay

so that's really good but I really love I also do an eye mask at night And then reading, like I actually like, you know, reading a book or something like that, not on my phone.

So I have so many books and I usually listen to audio.

but when i'm doing my nighttime routine i actually love reading i also like i like doing my facial stuff at night too so i like massage my face like i'm really into facial massage because you know our face needs to be worked out as well so i do like facial massage and guasha um what else do i do at night is i'm curious is there a health hack that other people they don't think works but you have found works really well that don't works that i found that work i mean i like the essential oils like everyone's not I know you are the oil girl.

I swear.

You put oils in your water.

Yeah, you drink them.

Yeah.

Yeah, I drink them.

And people don't think they work for me.

Yeah, like they work in my bathtub.

They work in my water.

They work in my hair.

Like, you know, I just started putting like in the last year, rosemary in my hair.

So it all works for me.

And I feel like essential oils are very powerful and they're super natural.

So I love essential oils.

And that's an and then the casserole packs that we talked about earlier.

I usually do that before bed, too.

Yeah, it's really good.

I heard that it does stain your clothes, the castor oil but it's worth it well you actually should have like actually like a cloth and you can just get them like like on amazon and they actually have like i actually have this thing i bought like online that you put the cloth on there and you put it on top and you strap it around and you put the heating pad on top because the heating makes the oil go deeper so it actually shouldn't be like i actually don't wear clothes or if i want to i actually don't wear clothes i just wear the pack and i just go under my bed okay so yeah i wouldn't i wouldn't wear clothing or if you wear clothing wear something you don't mind getting messy.

But when you put the cloth on there, I actually have this cast, you can look it up like on Amazon, like castor oil packs, and then they'll actually have like some for your knees, some for your arms, some for your stomach.

Yeah, okay.

It's really awesome.

Okay, talk to us about a client that you've worked with and you supported them in doing some of the mindset shifts and some of the practical things.

And what were some of the results and how did what were the lessons that they learned that we can learn for ourselves?

Oh my gosh, the biggest thing that all my clients

is the scheduling.

The scheduling works, and people are like, oh, I hate it that so bad, but it totally works.

Fascinating, the resistance.

Anytime we feel resistance, lean in.

That is, get curious.

That is it.

Also, when it comes to hydration, hydration is also a big, big one.

And I'm thinking about one client, but I'm going to start with the things that happen for most of the clients.

So I tell people to schedule your water or schedule your supplements, especially if you keep forgetting them.

It's totally normal if you're busy, if you're traveling.

So put it in your phone.

So even if you've missed two, you're like, oh, I need to catch up.

So scheduling your water really helped, has really been helpful for clients.

And then also actually creating a weekly goal for yourself, like in different areas of your life.

So I really believe like in well-being.

I have this concept that I'm sharing in my next book about the six areas of well-being.

And that's what lifestyle design is all about.

And so I have them do a lifestyle assessment, look at your spiritual well-being, your emotional well-being, your social well-being, your financial well-being, your nutritional and physical well-being, and kind of rate yourself.

Like, how do you feel you are in a scale of one to 10?

And they're like, just rating myself and knowing like where I am makes all the difference.

And then I say, just pick one thing.

And they want to correct all.

Nope, you can't correct off.

Just one thing at a time, one thing at a time.

And it gives them so much grace.

And sometimes they'll do one or two or three, right?

Because people will do what they want to do.

But they're like, just acknowledging that and doing that.

assessment regularly has helped me self-correct.

And that's a big thing.

And then I work with people, not not only the well-being, but also like somatic things, like, you know, forgiveness and releasing from trauma.

Like you said, there are issues in your tissue.

Your body keeps score.

So a lot of like primal yells and somatics and energy work that I do, I've had the biggest results from clients saying, I have felt slightly frustrated and irritated almost all my life from stuff that happened from childhood.

I've never felt this type of peace before.

I've never felt this happy before

I've never felt this well that and like I'm having chills when I tell you this because those are the best compliments yeah not like you did this

but I've never felt this way before like that is the biggest and the best feedback I've gotten from a client is just from doing this work and from letting themselves cry and yell and I do co-regulation so just allowing them to like express and get it out and all that stuff it really just helps them feel human and feel not alone and I think that's like the biggest thing that people need.

A lot of people don't want to like emotionally dump on someone else or their best friends.

And most of the people that I work with are empathetic.

And I'm like, yeah, well, I'm here to hold space.

You know, I got this.

I got you, you know.

And so that's another big.

feedback I've gotten like from being able to process the emotions I've been able to be a better person and so I think that's really good and also the business building part like I just started in the last four years helping people do online marketing and it's like it's not it's I'm not like the best marketer in the world at all, but I learned the system from my mentors that works, you know, building a value ladder and sharing your knowledge.

And I started off just teaching, you know, people how to become yoga teachers and meditate and do breath work and things like that.

And then they're like, all right, Koy, I'm well and I can teach people how to do it, but I need to make money.

And so really teaching people how to create e-books and build their own micro communities and what you have to share matters.

Your story matters.

It's really empowered people.

So some of the comments that I'm getting now in the last four years is like, I never thought that I could be a leader.

I never thought like I would always look at you and be like, I can never be like her.

I'm like, absolutely.

You don't need to be like me.

There's only one me, but you can be an amazing you.

You know, and I think that empowerment, just letting them know that you have what it takes to be an incredible like we're all, I believe every person in this world is gifted in a beautiful way and it's all about us seeing those gifts knowing what those gifts are uncovering those gifts and then sharing them with the world and so i feel like i'm just a guide to help people uncover their gifts and share them with the world and the most important thing is being well enough yeah right to like share your gifts with the world so i'm glad that i started there but now it feels good to help people not only heal but also like build their lifestyle and do the wellness things we talked about, but also thrive, like actually create a career for yourself.

I mean, if you want to work for someone, you can, but if you want to work for yourself, there's so many ways that you can really take your

life into your own hands.

And you did that.

I mean, like, being a wellness entrepreneur, I'm sure there was a moment where you were scared to take the leap and you did it.

Can you share a story for those that want to, but they're maybe scared?

Yeah, you know what?

When I first started, like, I was like, I don't know if I can do this because I was looking, like, I was like, I don't know if I could do that.

Like, I'm not a big Salesy person.

I just love people.

And, you know, my coach told me, like,

exactly.

that's all you need to do is love people yeah and then set up the system

my mentor Brendan Bichard was the you know my motivator in setting it up and then my other mentor and friend they both become mentors and friends now is Marie Forleo like I took her V school and I just learned it I just learned the steps applied the steps and here we are.

So you took, but like what was the thing that helped you courageously take the action?

Because I'm sure we all hit up against.

I'm trying to think like what was it for I feel like I am naturally ambitious I don't remember there being like this one aha moment okay I remember

you know what

so I love acting and singing and I'm a total performer right and to be honest it was actually

having so much trauma like that I experienced including sexual assault and like just like really toxic behaviors in the industry I was kind of like, I'm out.

Yeah.

And I've been learning this other stuff.

And I was like, you know what?

I'm going to take a break and I'm going to put all my eggs in like this basket with like well-being and like, and just like work online.

And I dove all in.

And honestly, that's

it.

That was all in.

I went all in.

All in.

And even if there's parts of us that are scared as we go all in, all in on self-care for those parts while taking action.

Because I think sometimes people think self-care is like a bubble bath and not taking action, but self-care while we're in action, being kind with ourselves as we're being courageous in action.

So I love that you speak to that.

Yeah.

And I think it's really important because like we all have experienced trauma in our life and how that trauma shifts our trajectory is really important.

And so in that shift, it became twice my biggest blessing.

The first time when I was running track and feel, I got an injury.

That's how I found yoga.

Right.

And then yoga propelled me to the next level and helped me move down here.

And it's starting me down a different path.

And that path has led me to creating my own yoga school.

And then that path of like, okay, I have my own yoga school.

I'm going to have these teachers.

And that path led me to becoming a life coach.

And so I feel like if we follow our life's paths and follow those small little nudges, it will nudge us in a way that serves us the best for whatever season we're in.

And I also like to tell people, don't feel like you're stuck in a season.

Like I'm shifting again, you know, to a new season for this next like, you know, season of my life.

And I feel like it's okay.

A lot of times we feel like we have to do one thing.

And it is good to sometimes focus in your life on one thing and do it well.

But if you feel like you lost the passion for that thing, it's okay to explore something else.

Yeah, yeah.

What a permission slut for people.

And like it, the water's warm.

You can follow your heart.

And I just find having the inner tools to navigate the emotional or mental misunderstandings makes it easier.

Yeah.

But one thing, just in closing, because there's so many things I want to dive into with you, but you have such beautiful boundaries.

Like, I experienced your self-care and being super self-honoring.

Is there a boundary that you set that maybe somebody else didn't understand, but really helped you change your life?

Or what could you help share with people to

set self-honoring boundaries?

Oh my goodness.

When I tell you I am a people pleaser and I

had to have my year of no.

You know, Shonda Ron's had the year of yes.

I'm like, I need a year of no

because

I say yes to everything, you know, and I love people and I want, you know, but I realized that I had a toxic pattern of

feeling like I had to say yes to be loved and I had to people please to be loved.

Right.

And so I was like, I wonder if I say no, will this person still love me?

Yeah.

You know, and that's the only way you're going to find out.

Yeah.

You know, so I gave myself permission to say no, especially when it was not great for me.

And so one thing I like to say, I forgot who said this to me, but I was at this conference and this coach said, you cannot love people to the detriment of yourself.

And if saying yes to someone is saying no to you, then you need to say no to someone, you know?

And so that has stuck with me years and years later.

And I always think, am I saying no to myself?

Wait a minute.

And I literally have to think about it because it doesn't register for me because it registers.

What do they want?

What do they need?

I'm a servant leader.

And I want to serve and I love to serve and I get high off serving.

But when serving someone else is saying no to me, like I just transitioned to someone in my company and I waited three months.

What I knew after the first month was not going to work.

But I was like, well, what if it maybe if I try to, you know, and you wait it out but then you say okay i'm saying no to myself i'm loving this person to the detriment of self so when i do that check-in for me that really helps me honor myself honor my boundaries and helps me set healthy boundaries and another thing that happened was my schedule right i don't do my schedule i hired a va and she's incredible and she does my schedule so people will reach out to me oh do this and schedule this and i'm like please send this or i'll send the email or i'll even connect people and people get so annoyed by that sometimes but i'm like if i schedule something and she's already scheduling something else or i have something on hold that's called double scheduling and so even though people get mad at me i'm like i'm sorry i just have to do it this way because it has helped me have so much peace and whenever

I go off on that boundary, if it's not the weekend, the weekend, I can't be okay.

But during the week, I usually regret it.

Yeah.

I usually regret it.

Life gives us lots of opportunities to learn whatever lesson we're meant to learn.

Yeah.

Yeah.

Yeah.

I know we can talk forever and I know my audience is going to want to stay connected.

Where do they find you?

What are you up to?

You can find me at koyawebb.com and all the social media channels.

I make it really easy.

It's just my name, Koya Webb, K-O-Y-A-W-E-B-B.

I love it.

I love you.

Thanks for being here.

Thanks for having me.

Thank you so much for doing this work that changes the world, starting with yourself.

It truly does make a difference.

And if you're finding value in this podcast, a cost-free way to support us is by leaving an up-to-five star review.

It does mean the world to us.

And as a thank you gift, we're going to send you one of the most powerful tools that you will ever discover.

You're going to get behind-the-scenes access, showing you how to live into your full potential without letting fear hold you back from stepping into your dreams.

Just head over to Apple Podcast or Spotify and leave a review now.

You can take a screenshot before hitting submit and then go to alissenobriga.com forward slash podcast to upload it.

And make sure to have your automatic downloads turned on wherever you listen so you don't miss any of the upcoming episodes.

I have so much magic.

I can't wait to share with you.

And you can find all this information in the show notes below.

But lastly, if you're on Instagram, I love connecting and hearing from you.

So come on over and say hello.

I'm at Alyssa Nobriga.

Thank you again for being here.

I cannot wait to share more with you.