[00:00:03.030] – Laura Cicholski

I’m Laura Chicholski. Welcome to the Finding Balance in Your Business Career, Finances, Health and Life Podcast.  Today we are thrilled to have Jessica Kishpaugh as our special guest. Thanks, Jessica, for being here today or else I be here. Jessica is a holistic nutritionist mindset transformation coach, former attorney and corporate wellness educator, and she is a certificate in exercise nutrition with an intuitive eating and a self care approach. Jessica works with others so they can create happier, wholesome, balanced lives and to empower them with confidence to live a life of healthy body positivity and freedom.

[00:00:47.000] – Laura Cicholski

She teaches on various wellness topics such as overcoming sugar cravings, balancing metabolism and hormones, boosting energy through food and lifestyle, improving family wellness, alleviating stress, managing time and work life balance and implementing mindfulness. She’s a former trial attorney who transitioned her career to follow her passion and health and wellness. She’s also a busy mom of three young children and helps similar busy professionals implement family wellness practices and a healthy living strategy into their lives. She’s a runner and a triathlete. Don’t know how you have time for that.

[00:01:25.070] – Laura Cicholski

A Disney fan enjoys the outdoors and love to travel. Jessica, you have an amazing story and amazing life. How are you today?

[00:01:32.120] – Jessica Kishpaugh

I’m doing fantastic. Thank you so much, Laura.

[00:01:35.580] – Laura Cicholski

Thanks for being here and tell us. I know the audience wants to hear really about kind of your story, what you’re doing now and how you can help health care providers and others with their stress levels and different eating things. But tell us quickly, how did you that’s a little bit of a different switch from the trial attorney to the wellness coach. Tell us a little bit more about how that came about.

[00:01:57.200] – Jessica Kishpaugh

It’s a long story, but keep it short. So I worked as a trial attorney in New York City and as just fresh out of law school attorney, it started fun. It started really fun. And then slowly and slowly it became something that really burned me out and and towards the latter part of that, like tenure of law, so to speak. I practiced for about 10 to 11 years and during the last few years it became very unfulfilling for me. And it’s really my belief and purpose that we should all be living our life to its fullest.

[00:02:49.500] – Jessica Kishpaugh

And if we’re spending minimum half of our life at work, then in my personal opinion, we used to be enjoying that work. And for me, I wasn’t. And so for that career purposes, I really wanted to find something that really fueled me, build my passion and made me really energized and happy to go to work every day. Simultaneously, I was going through probably a couple of years before I really made that transition, was going through my own physical and emotional transformation. So I struggled with emotional eating.

[00:03:28.350] – Jessica Kishpaugh

I struggled with weight for a lot of my life, and I struggled with some others. I mean again, long story, right.  I struggled with a  lot of things, some hardships in my life that made me angry and frustrated and impatient and sad and a lot of negative emotions that I was feeling through to really come out on the other side. And so with that transformation, learning how to really shift my mindset to create sustainable weight loss for myself to live and live, to run the New York City Marathon.

[00:04:08.610] – Jessica Kishpaugh

The so many things happen for me physically and emotionally that I realized, well, let’s just throw in a major switch in career to that transformation because it just made sense. I needed to let go of everything that was not serving me anymore, including my job. And so I slowly made this transition out of law and started my own business. I went back to school, I received numerous certifications in nutrition and started specializing in emotional eating and intuitive eating skills. I have coursework in mindset, work in mindfulness, stress reduction.

[00:04:56.740] – Jessica Kishpaugh

And so all of these things, like are not only personal to me, but they are the people that I really love to help because there is such opportunity for transformation, right?

[00:05:10.180] – Laura Cicholski

That’s awesome. That’s an amazing story. And I can see how you would do really well in this industry. You probably did as well in your previous industry, but I can see especially that you’re passionate about it. And it’s interesting because our audience today is healthcare providers that will be listening. And obviously some of them may say, Well, gosh, I don’t do intuitive eating. I don’t do emotional eating, but they could have people they know in their life that do that. And they also could have patients, right? That experienced emotional eating.

[00:05:35.390] – Laura Cicholski

So I think this will be beneficial even if the health providers think,  gosh, I don’t do emotional eating myself. That’s fine. They still could benefit from this information because I’m sure we all know people in our life or whether it’s their patients that do suffer from this and before we started the interview, Jessica, I told you I was just watching our local Fox 17 news, and they had just mentioned something about career and in the workplace and over the past year with all COVID that there’s been a lot of emotional eating.

[00:05:58.010] – Laura Cicholski

So it was very timely for me to see that right before I talk to you. And so I love everything that you’re kind of talking about. Can you tell us a little bit more about intuitive eating and how could people be using food to kind of soothe emotions, especially with what people have dealt with over the past year, including health care providers.

[00:06:15.520] – Jessica Kishpaugh

So intuitive eating and emotional eating, they’re not the same thing. Okay, so emotional eating is really when you use food. Okay, when you use food, when you’re not hungry, it’s a very broad way of putting it. But you’re using food to soothe negative emotions. You’re using food because you feel stress or boredom or frustration or anger. You may use food to control. So it may be like a control thing for you. Maybe eat a lot for control. Or maybe you withhold food to feel more control because something in your life feels out of control.

[00:07:01.090] – Jessica Kishpaugh

So food intake is something you do have control over. So you may use food food. You may use food to control. You also may use food as a reward. So it could be a positive thing where it’s like I deserved this. So I’m going to eat in or celebratory that’s also sometimes emotional in nature. And there’s some degree of normalcy in this as far as human behavior, it’s when it becomes a chronic pattern of behavior. That’s where we have to sort of look at how really that’s affecting your life.

[00:07:34.620] – Jessica Kishpaugh

But of course, like birthday parties, we have cake that’s normal, right? It’s more the chronic behavior. So emotional eating. There is an emotion tied to that for the most. And the key is like, you’re eating, not because you’re hungry, you’re eating not to nourish yourself. You’re eating for some other reason.

[00:07:52.320]

Okay.

[00:07:53.420] – Jessica Kishpaugh

Intuitive eating is really a concept that remove the diet mentality from your life. So intuiting eating principles are lots of things. It means that you let go of diets. It means if you’re someone who’s always like, what’s the new diet? How can I lose weight? That sort of thing? Intuitive eating principles help you really Hone in on what is going on inside your body so you can listen to your cues. So you’re listening to your hunger cues. You’re listening to your fullness cues. You’re respecting your body.

[00:08:39.690] – Jessica Kishpaugh

You’re making peace with food like food is not the enemy. Bad food, good food. You’re not really categorizing things. You’re learning how to decipher that food can be really nourishing for you. Intuitive eating principles are about, like I said, rejecting this diet mentality and really learning what sustainable healthy nutrition is all about. Intuitive eating can also incorporate coping with emotional eating, coping with your emotions without using food because you’re feeling your emotion. So you’re learning how to respect yourself and feel your emotions and deal with the emotions and also understand hunger and fullness so you can feel physically when you are hungry when you’re full.

[00:09:24.160] – Jessica Kishpaugh

Noticing the differences. Intuitive eating can also incorporate respect for your body –  body image, self esteem.

[00:09:35.520] – Laura Cicholski

Positive.

[00:09:36.530] – Jessica Kishpaugh

You know, positivity when it comes to self respect. So intuitive eating is just a concept, right? Concept that includes a lot of these mentalities.

[00:09:52.480] – Laura Cicholski

Which is so neat. So intuitive eating is kind of a positive way. It sounds like you want your patients and clients and even health care providers to shift to that intuitive eating mindset correct from the emotional eating. And I’m sure all of us have a little bit of it. I know sometimes, like at night before bed. Lately I can see myself putting on a few pounds because I’ve been eating ice cream before bed. You know what I mean, it’s like I never used to do that before.

[00:10:15.840] – Laura Cicholski

And it’s like I might not even be hungry, but I’m doing it. And I’m like, wow, what’s going on? That’s so interesting. So then how does someone  know whether it’s themselves or whether it’s healthcare providers or patients dealing with this? How can they try to get them to move from an emotional eating mindset? Because we know from my stress relief series and everything else with the stress, mindset can be so powerful. Right. And a lot of times the physical symptoms can come from your mindset or be relieved because of your mindset.

[00:10:42.380] – Laura Cicholski

So how can we move with your mindset? Principles, from emotional eating to intuitive eating? What are your thoughts on that?

[00:10:49.220] – Jessica Kishpaugh

So, again, they’re not necessarily opposite. Right.

[00:10:53.930] – Laura Cicholski

That’s true.

[00:10:55.350] – Jessica Kishpaugh

So I just want to be clear as far as that’s concerned, because, you know, we can move away from emotional eating by really starting to apply some intuitive eating skills.

[00:11:06.810] – Laura Cicholski

Right.

[00:11:08.340] – Jessica Kishpaugh

But learning really how to deal with the emotions and separating emotions from food.

[00:11:13.140] – Laura Cicholski

I agree.

[00:11:13.870] – Laura Cicholski

Yeah, I agree with that.

[00:11:15.330] – Jessica Kishpaugh

And so just from that standpoint. And I know you don’t want to focus too much on the emotional part, but just from that standpoint, it means, what is the emotion? Is it boredom? What do you need? Is it boredom? Because maybe if it’s boredom, then you need to find something to do to occupy , as opposed to grabbing the bag of tips and Downing the on the couch? Is it stress? Well, what do you need? How are you going to leave a distress that is the tool that you’re going to use.

[00:11:44.800] – Jessica Kishpaugh

Do you have tools and techniques to manage your stress and feel the emotion as opposed to going for the ice cream to soothe the stress? Going for the liquor cabinet and Downing a bottle of wine? Right. Is it habit that’s not even an emotion? But so many people now end up in sort of a habit of this pattern and behavior of like you just said, you might not be experiencing emotional eating, but maybe you just find yourself all of a sudden eating ice cream every night before bed and before, you know, you’ve packed on a few pounds and you’re like, what happened?

[00:12:16.060] – Jessica Kishpaugh

Well, maybe not a habit which now also interacts with sugar cravings, which are very addicting. And so then you have to decide, like, okay, so if not an emotion, if now habit, how do I break that pattern of behavior and you can go through a pattern of habit breaking, building new habits, really like letting go of some, like behaviors that are self sabotaging, learning how to shift that, learning how to let go of that sugar addiction. Right. And then there becomes a nutrition component to that.

[00:12:46.000] – Jessica Kishpaugh

Right. When you apply intuitive eating skills, which you got is not necessarily the opposite of emotional eating. It’s one facet of intuitive eating is sort of a field or emotion. But when you’re applying intuitive eating skills, you have to take a step by step. Like I said, there’s going to be a lot of encompassing things. And so perhaps it means starting to honor your feelings, honor your hunger and your fullness, starting to feel your hunger and your fullness. One of the things that I do with my clients is we work on first balancing blood sugar through nutrition.

[00:13:31.170] – Jessica Kishpaugh

And the reason why I do this. And I could talk about this for hours and hours and hours. But the short answer to this is the short reason is when your blood sugar levels, like all imbalance. So it’s all out of whack your ability to actually feel those cues becomes really difficult. So you’re really being controlled by those, say, sugar cravings. Right. And so it’s really, really hard to feel your hunger and feel your fullness when all you can feel are your cravings.

[00:14:04.110]

Okay.

[00:14:05.420] – Jessica Kishpaugh

So the first thing that I usually do is we try to balance blood sugar through wholesome nutrition, and once we cancel that and we start to feel more balanced in our blood sugar and our hormones become a little bit more balanced and our body sort of chills out a little bit. Then I start to help my clients apply intuitive eating principles so that they can start to Hone in on how they feel. Right. Which includes a big part of that is hunger and fullness. And we sort of put that on a scale like, how hungry are you?

[00:14:40.040] – Jessica Kishpaugh

Where are you? When are you eating? Are you letting yourself get to a point of famished, which then sets you up for eating too much, too fast and probably the wrong types of food because you let yourself that full and then you get to the point of weighing fulness like Thanksgiving dinner fulness, which only lets you feel, you know, probably physically ill, bloated and perhaps guilty because you ended up eating too much. Right. So you want this happy medium that and always teetering between slightly hungry, slightly satisfied.

[00:15:15.690] – Jessica Kishpaugh

So the point is satisfied association, and you’re teetering in that range as opposed to the extreme. And then we start to work through this sustainability. Right. So when you’re on a diet, when you’re on a diet, you are starting a diet and then usually end a diet. So there’s, like a start date and an end. And what happens after you’re done dieting?  Dieting, meaning probably restricting, restricting food, restricting calories super hyper focused on counting food calories points. It’s very consuming. It’s very exhausting, and it’s usually not sustainable.

[00:15:55.040] – Jessica Kishpaugh

And so when they’re becoming an end point, we usually go off the wagon again because we’re so we have restricted so much, and we haven’t learned how to shift those habits and patterns and behaviors to create long term sustainability. And so that’s why people go off diets and they end up gaining weight back. And then it becomes this cycle, what intuitive eating principles will do is help you learn how to actually have sustainability because there is no diet. There’s no diet mentality. You’re learning healthy lifestyle choices for long term, right?

[00:16:29.530] – Laura Cicholski

Yeah. That makes sense. That’s like when you hear hear those principles of if someone goes, you’re giving us amazing tips, by the way. But someone all of a sudden decides to exercise, and instead of just starting off doing just like, maybe walking a mile, they start off running 4 miles. My brother is famous for that. He like, he won’t run and he’s an athlete, but he wouldn’t in high school, he wouldn’t run at all. And during the off season and all of a sudden he’d go and run 3 miles at the track.

[00:16:53.920] – Laura Cicholski

And then he was like, sore for two weeks and wouldn’t do it again for a month. You know what I mean? So I’m like, why don’t you just take get slow, right.

[00:17:00.000] – Jessica Kishpaugh

That’s important. As far as the tips to people is taking as slow, it’s not making drastic changes overnight. And there’s so many, you know, quick, fix fans out there that promise quick weight loss or quickness or quick, and that’s not going to be sustainable. Right.

[00:17:19.800] – Laura Cicholski

Right.

[00:17:20.340] – Jessica Kishpaugh

And that’s where the frustration lies is because some people really are. They just want to lose the weight now or they just want it now. And if you want it now, it’s not going to last forever. And it’s not going to last very long. And you’re probably going to disrupt your metabolism so much so that you’re going to gain more weight than where you started. Yeah.

[00:17:42.170] – Laura Cicholski

That makes a lot of sense. You’re giving us so many great things in healthcare providers to think about. So then when you talk about obviously, health care providers know a lot about wholesome eating and stuff. But from your experience, what have you found? Maybe they’re heading toward a lot of sugar, or maybe they’re doing in between some of these er shifts or grabbing  the pop. What are some other choices that you recommend that are good? And obviously they probably know these choices. But it’s good to hear it again, because I think sometimes when we’re quick,  have to quickly grab something, maybe we don’t always make the best choice.

[00:18:11.030] – Laura Cicholski

Does that make sense for food in our body?

[00:18:13.030] – Jessica Kishpaugh

Absolutely. So if you want to make a commitment to a better you and a better, healthy you, then there are things that you’re going to want to let go of. So just like in my story, like letting go of, say, emotions or a career, full blown career that I spent years of schooling for and then let go of that. Why not let go of the candy machines? Why not let go of the soda machine? It is not that difficult to do a little bit of planning and press to save you time and to save your life.

[00:18:57.060] – Jessica Kishpaugh

Really, that puts you in a better place. And so if you can do a little planning and prep on your off time, that’s going to go so far. And there’s so many easy recipes that you can make. There’s even things that you can grab and go that are just so much of a better alternative to what is in a candy machine. Right. So you can make things at home. I mean, we make like you can make muffins. You can make egg things for breakfast. We make energy balls and little oatmeal banana like breakfast cookie things.

[00:19:34.740] – Jessica Kishpaugh

My son calls them mommy cookies.  There’s a lot of choices where you can have fresh food that you can pack with. You bring fruit, bring vegetables, bring hummes, bring avocados, scoop it right out of the avocado and bring a spoon. Like, these are things. Put it in a cooler and bring it with you. And I get it like if you’re in a long shift, she has to bring something with you. I think that is really going to help you if you have pockets in your coat in your jacket, in your pants, bring some sort of healthy bar, right.

[00:20:14.560] – Jessica Kishpaugh

Something  better.

[00:20:16.390]

Yeah.

[00:20:16.770] – Jessica Kishpaugh

Yeah. And there are really crappy ones, and there are really much better alternatives. But it’s a good option. I’m not saying it’s the best option. I’m saying a good option for when you’re in a bind and you don’t want to get to the point of that ten out of ten ravenous hunger. It will take you until the next meal. There are bar options. There are options that you can do, whether it means it’s something that you purchase at the store or something that you can make from home.

[00:20:50.800] – Jessica Kishpaugh

But either way, I think that key is plan and preparation, and this is not just health care providers. I mean, you’re a busy mom. I’m a busy mom. We run around like a chicken with a head cut off and it’s hard when you are a busy working professional, especially with kids. And the best way that you will not feel so overwhelmed and feel like you’re running out of time and feel like you never have enough time to eat well, and you end up ordering pizza every night or raiding the work candy machine or, like the drive through Starbucks and getting like a muffin every day.

[00:21:33.500] – Jessica Kishpaugh

That doesn’t have to be your reality if you choose it because we always have choice. We always, always, always have choice. You can let that be your excuse if you’re a very busy person and health care professionals are very busy, and I totally understand that it doesn’t have to be. There are ways to learn how to better manage your time properly, so you are prepared and prepped and ready to actually make changes to your health. Yeah.

[00:22:04.130] – Laura Cicholski

Those are good tips. So reach more for, like, the whole grains, less sugar.

[00:22:07.410] – Jessica Kishpaugh

Right.

[00:22:07.650] – Laura Cicholski

More for the whole grains. Maybe I’ve heard it depending on if you don’t have, like, an allergy nuts and seeds or doctor always tells that for my kids will be like nuts and seeds are good.

[00:22:16.420] – Jessica Kishpaugh

Keep those in your pocket, throw them in a black baggy and keep like a handful of almonds in your pocket. Water. Water. If you can keep water with you, drink water throughout the day, that’s going to be really key to make sure you stay hydrated. If you’re a healthcare professional, you understand the benefits of water are going to help you with your hunger. Fullness cues like water, water, water, water. It’s really making the commitment to yourself is key. Exactly.

[00:22:46.060] – Laura Cicholski

I’m doing that. And I think salads too. If they can incorporate salads, I obviously watch the dressing. And obviously, if they have allergies to certain foods, be careful. Yogurts also seems like a good, healthy protein. If you can tolerate the yogurt. I know not everyone can, but some they don’t have allergies. I would say those are all probably good options for them. And I know myself when I eat salads. Or if I eat and make sure you put a healthy avocado on it, or if I eat like almonds, I’m more full than if I go for like a piece of bread because it seems like the bread just metabolize so quickly and I have to eat something else.

[00:23:14.620] – Jessica Kishpaugh

Proteins and healthy fats are going to be your good go to and fiber. If you can really load up on that, you’re really going to be setting yourself up so much better than the grab and goes exactly.

[00:23:29.810] – Laura Cicholski

I agree completely. So maybe it’s just matter of making time and you’re grilling that chicken breast, maybe on the weekend, throwing it in the salad, maybe putting an avocado on it and some little light dressing and going, which is awesome. Now you also talk about mindfulness. And because I did the Stresses series and we care so much about the mindset and the mental health of these hero health care providers talk a little bit about mindset with regard to stress relief.

[00:23:52.700] – Jessica Kishpaugh

So there’s so much really to talk about when it comes to mindset. Like I said, intuitive eating has an enormous mindset component to healthy lifestyle. Mindfulness and mindset are a little bit different. Do you want me to explain that? Yeah.

[00:24:11.460] – Laura Cicholski

That would be great. Sure. Because I know that our audience would know little bit about mindfulness because I’ve interviewed different speakers for it. That’s where you’re taking, like, the present moment, correct. A little bit. But yeah, tell us the difference. That would be great.

[00:24:22.640] – Jessica Kishpaugh

Yeah. So I mean, your mindset is really, you know, your brains wiring, right? Your brain’s wiring, firing of neurons, how we have thoughts and patterns in our brain. I’m sure the neurosurgeons out there could speak to this a lot better than me. But really mindset is how we think, how we think, which Consequently then causes us to then feel certain things and behave in certain ways. So it really all starts with our mindset, our thoughts, our thoughts control our feelings, which control how we act, our behaviors and how we show up in the world, which truly, then is our identity.

[00:25:08.940] – Jessica Kishpaugh

And so if it’s starting with mindset, if it’s starting with our thoughts, that’s like, the root, right? It’s like the root of everything. If we want to change our behaviors, we need to change the way we feel about those behaviors. And if we want to change the way we feel, we need to change how we’re thinking about that and thinking about them to be thinking about how we treat ourselves, thinking about food, thinking about  making positive shifts. People who label food good and bad.

[00:25:39.990] – Jessica Kishpaugh

That’s a thought about food, right? Food doesn’t need to be good or bad. Food can be really nourishing. And we can make really great choices around food. We don’t have to think of ourselves in when it comes to, like, self esteem. We can make positive shifts around that people who like, oh, God, I cheated on my diet. I’m such a failure, right? These are mindsets. And there’s ways to then shift that into a more positive notion to then have this sort of ripple effect that then controls how you end up showing up.

[00:26:21.620] – Jessica Kishpaugh

Because when you continue to tell yourself I’m a failure, I’m a failure. I’m a failure. What’s the consequence? Right. We end up living this self fulfilling prophecy. So it’s really, really important to have these shifts in our mindset to then show up in that way. Like you said, mindfulness is being really present in the present moment. It’s focusing on the present. It can include mindful eating and mindful eating is all about really noticing the food, noticing the colors and the smells and the flavor and the texture of your food.

[00:26:57.830] – Jessica Kishpaugh

Chewing slowly, like getting rid of distractions like TV and phones while you’re eating, learning to cope with emotions around food that could be like a little bit of an emotional evening, right? Gradually, like focusing on your food as opposed to again, driving through that Starbucks, grabbing the muffin, scarfing it down while you’re driving while you’re talking on the phone. That’s more of a mindless distractive eating. Mindfulness is mindful eating is an approach where you’re actually focusing on your food. And if you can take one meal a day to really do that, eat silently, speak with the people that you’re eating with, take the time to sit down as opposed to stand or drive.

[00:27:42.380] – Jessica Kishpaugh

Being aware of what your body needss, setting a time or maybe and actually giving yourself that time, maybe eating with your non dominant hand to slow you down or all by chewing. Well, putting your fork down. Things like that can help you with some mindful eating. But mindfulness is not just about mindful eating. It’s really just paying attention in a particular way. John Kevin he’s the founder of the Mindfulness based Stress Reduction, and he says it’s paying attention in a particular way on purpose in the present moment.

[00:28:18.060] – Jessica Kishpaugh

Nonjudgmentally. And so we’re making observations. It’s a state of awareness, really, that is achieved by purposely focusing your attention to whatever is unfolding in the present moment. And it’s with a gentle and open mind. Nonjudgmentally, no criticism, no judgment. It’s just being really aware of what’s happening in the here and now. I’ll give you another example back in the day, pre covid times when we used to go to sporting events and concerts and things like that, you see people who are really engaged in the game.

[00:28:51.830] – Jessica Kishpaugh

You also see people who are sitting there on their phone taking pictures and selfies , taking videos and not even paying attention to anything going on. So that’s the difference, right mindfulness when you’re in the moment being aware, being engaged, not double multitasking.

[00:29:11.860] – Laura Cicholski

Right.

[00:29:12.960] – Jessica Kishpaugh

Really honing in on that present moment, and it can be applied to so many different situations. This is awesome.

[00:29:20.290] – Laura Cicholski

You’re giving us so many great tips. Thank you. Now one thing too. And then we’ll talk about your website quickly. But you’re giving us such great ideas. And I think one way I was just thinking about it is you talked earlier about starting small. So I think you know how with the mindset times we’d be like, oh, gosh, we’re off that we didn’t eat as well today as we should have. Instead of being ourselves up with the mindset or gosh, I didn’t pay any attention to my I was really stressed out today.

[00:29:42.070] – Laura Cicholski

I was trying to not be a stress, especially with these health care providers being so busy. I think if they could just,  you tell me if I’m wrong, if they could just see that gosh,  the positive steps. I’m taking the right direction. Maybe it wasn’t perfect, but gosh for one meal today. I actually just sat. Maybe it was quick in between patients or break, but I actually ate really healthy that you can do steps kind of in the right direction. Or maybe I exercise today and I don’t normally versus, like, thinking.

[00:30:09.510] – Laura Cicholski

Okay, I have to be perfect with all this. It’s kind of a growth thing, isn’t it?

[00:30:12.980] – Jessica Kishpaugh

Yeah. I think that it is important to take the time to reflect and think about, like, one improvement you can make, not ten, not five, like, one improvement you can make today. And that’s a really good, non overwhelming way to focus on your health. And the other thing is just start.

[00:30:38.800] – Laura Cicholski

Yeah.

[00:30:41.620] – Jessica Kishpaugh

There’s this concept of this confidence cycle where people think that they need to feel really confident before being ready to make a commitment to themselves and make changes. But confidence actually happens last. The first step is really to commit. And when you commit to your health, then you can start to utilize tools and skills and help. Maybe it is through a professional or maybe it’s through your own knowledge. And once you start applying tools, step by step slowly, right. And you start to make little improvements in your day, then you start to notice and seek results.

[00:31:23.840] – Jessica Kishpaugh

And when you start to feel those results and you start to actually have some gratitude around it, or you then say to yourself, oh, wow. I need this one positive improvement, and I feel really great using that as momentum to continue to propel you forward. That’s when you start to feel confident, not before. And so it’s important to really commit, you know, commit and start with baby steps to, you know, to start making one improvement related to self care.

[00:31:56.470] – Laura Cicholski

Whether it’s making more mindfulness steps during the day could be exercise, whether they’re trying to maybe take more steps during the day or the eating. You know, maybe it’s a healthier meal or where they’re stopping and not eating. I love your tips about not eating in front of the TV, because that can really be you can be like, oh, I eat the whole bag of chips. How did that happen? So, yeah, it’s been great to have you here today. Thank you for giving our health care providers and others so many wonderful tips.

[00:32:21.300] – Laura Cicholski

Where can our audience find you? Do you have a website?

[00:32:23.740] – Jessica Kishpaugh

I do it’s. Loyowellness.Com ,

[00:32:31.430] – Laura Cicholski

Okay.

[00:32:33.080] – Jessica Kishpaugh

Perfect. Just to reach out, if you guys have any questions, you can always reach out. You can find me on Instagram at Jessica Kishpaugh. And my website also has some contact as well. If you’d like to follow up and have questions.

[00:32:47.130] – Laura Cicholski

Awesome. Well, thank you. Jessica has been wonderful to have you here with us today, and you’ve given us so many wonderful tips. I know your ideas will really help healthcare providers and hopefully to take more care of themselves because I know they do a great job with patients, but take care of themselves is very important to it’s been a pleasure.

[00:33:03.750] – Jessica Kishpaugh

Thank you so much, Laura. Thank you.