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How to Stay on Plan when Fatigue Hits
2K views
Jan 21, 2025
Are you finding yourself too wiped out to eat healthy, make it to the gym, or practice self care? In this week's podcast I will review what you can do to break through fatigue, and even how to plan for it. You'll find a list of foods (and a full meal plan w/ recipes) that will boost energy, tips for boosting energy today, and even tips to combat boredom fatigue. I noted a lot of recipes, meal plans and even a few supplements (for those who want them) that can help. Here are links to the mentioned recipes and products: Digest Well Supplement: https://amzn.to/3PNiYtx Vitamin B Complex: https://amzn.to/4cPb3Wz Ginseng: https://amzn.to/3VOpN1I Green Tea Supplements: https://amzn.to/3xtUO0Y Low Calorie Granola: https://loseweightbyeating.com/?s=granola Blue Cheese Dip: https://loseweightbyeating.com/healthy-blue-cheese-dip-recipe/ Free Meal Plan: https://loseweightbyeating.com/healthy-blue-cheese-dip-recipe/
View Video Transcript
0:00
hey everyone and welcome back to the lose weight by eating podcast I'm Audrey John's and this week I wanted to talk
0:06
about how to stay on plan when fatigue hits and fatigue has hit me this
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week um if you are up to date on everything going on with me I run two
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podcasts and I got my first Top Chef podcast um contestant to interview this
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week and it was this whole thing with Bravo which is amazing and that I'm definitely experiencing some fatigue and
0:36
so the idea for this this week's um podcast was very organic for me it was
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just something I was struggling with and I find that even with the knowledge that
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I have from time to time I kind of need to spot check I kind of need to go back and say okay what foods are good for
0:54
fatigue and what should I be doing right now and and I thought well if I need it
1:00
all of you might need it and even if you don't need it right now here's a podcast that you can come back and listen to
1:05
when things get out of control in your life so I wanted to talk about different
1:11
types of fatigue I do have some listener questions and I also wanted to let you
1:16
know that I love a theme and I have no shame in that and because of that the
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entire meal plan for next week um for Monday throughout the whole week is all going to be foods that fight fatigue
1:30
so not only do you have the entire podcast to listen to and to hopefully
1:35
gain knowledge from and and maybe you know I hope you're motivated by it and
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inspired by it but then there's also a free meal plan on the lose weight by eating website and you can always find
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it for free you just go to loseweight bye.com and the mail plan is always right there on the front and even if
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you're listening to this months from now you just keep scrolling down and you
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will find this week's planner and it's for the 8th of April is what it will be slated as
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when it no longer says this week's um so it will always be up there for you so
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the first thing I wanted to talk about were different types of fatigue and fatigue can mean different things for
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different people it can just mean I'm exhausted I haven't been sleeping General exhaustion it can be exercise
2:24
fatigue I'm sick of doing this I'm exhausted this is boring now or diet
2:30
fatigue same thing I'm bored with the foods I'm eating and I'm wanting to just kind of go off plan so I wanted to kind
2:36
of try to hit all three of those because all three of those can be a real
2:41
struggle for anyone and everyone at any given time so before we jump into that I
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wanted to quickly note the foods that boost energy so whether you have General
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exhaustion or even just diet fatigue these could be some great items just to work into
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your snacks into your daily meals it will not just boost your energy but it
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will also kind of reinvigorate your your meal plan per week so obviously fresh fruits and
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vegetables are going to be at the very top of the list these will definitely boost your energy um they're full of
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vitamins and minerals they're the best possible snack that you can have so even if you're on a very strict diet or you
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have picky eaters at home at the very least you can work some fresh fruits and vegetables into your snacks right the
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next item at the top of the list to Boost energy would be lean proteins so we're talking chicken tuna
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salmon uh shrimp we're thinking um pork chops can be good in moderation turkey
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ground turkey is a great one so any of these lean proteins are going to be
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really great for boosting your energy but with that said whole grains is also
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on the list and before I did this podcast I I know all of this stuff but I
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it could be imposter syndrome it could just be not practicing what I preach all the time guilty but I did want to go
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online and do a little bit of research and we will get into this a little bit more in the podcast but before you click
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off and you're like no I'm not going to eat whole grains one of the reasons and this was cited on several different
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websites and it had some medical research cited behind it that people are
4:37
eating too much protein and this is causing fatigue so when I say lean
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protein and whole grains we really want a good balance there okay next is water
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and while I say that I'm going to take a sip of my water everybody feel free to take a sip of your water right now
4:56
too zero calories naturally boost your metabolis is M makes you look younger
5:01
fills you up and gives you energy the next item on the list is nuts
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and seeds another great snack if you have a Trader Joe's by you I've been getting I love cashews but if I get a
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whole bag of them I'll eat the whole bag of them it's a real problem but they have these little individual bags it's
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in with all the rest of their nuts right next to the cashews you might kind of have to look a little bit harder but
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it's a big bag of cashews inside of other little bags and I love those because no matter how hot the weather is
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I can throw a couple of those in my purse or in my car it's just a great
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snack and it's packed full of protein and healthy fats so if you do have a Trader Joe's by you go check out their
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nut aisle it is so low cost lots of amazing raw nuts I love their walnuts as
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well they're great on salads but nuts and seeds are going to be really great for you so when we're saying seeds we're
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thinking FL black seeds or sesame seeds chia seeds and we're going to get to
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those as well the next item I just kind of wanted to find some some instead of
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general like fresh fruits and vegetables lean protein whole grains nuts and seeds I wanted to give you some specific items
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because that's what I'm kind of always looking for bananas oatmeal and chia
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seeds where the three top eat this specifically for more energy so what I
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did with the meal plan for this week and you guys will see it is I worked um all
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of those into breakfasts so I did my um banana protein oatmeal and I did my chia
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seed um protein breakfast bowls so if you just want to make it super easy I've
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got all of that out there for you you could add bananas in as a snack their
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perfect little 100 calorie snack I mean there might be like 105 calories but peeling it alone and digesting it will
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burn off those five calories obviously you can slice it up and put it in your breakfast you can put it in your smoothies in the morning bananas are
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great and they're a really great pickme up afternoon snack oatmeal same thing you can just have it for breakfast you
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could add a tablespoon or two to your smoothies you could have granola if you
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don't like the consistency of oatmeal have granola I have several different amazing granola recipes on the website
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that are all natural and do not cost an arm and a leg like like the ones at the grocery store and then same with Chia
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seeds you could work those into your smoothies if you're not a fan of them you could also do a chia seed pudding
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and I did add that to the meal plan so these are the foods that will boost
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your energy so we want to try to work in at least one of those a day could be
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enough to kind of turn things around for you and if you're really worried about
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sugar nuts are going to be for you if you're really worried about calories fruit and vegetables are going to be for
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you adding in healthy foods as a snack is the easiest thing that you can do and
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typically the best thing you can do because more often than not we're not
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snacking as healthy as we're eating for meals so even if you do not want to change your entire diet try to work at
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least one of these items that work for you into your snacks right
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away so I also wanted to find out why is your diet making you
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tired and I wanted to do five reasons because I like like a nice round number
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there but I came up with six so here we go and these were all directly
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found outside of the last one online on research websites that had
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medical backgrounds on them and or reciting actual medical IAL
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documentation number one you're getting too much protein it's becoming a real problem from all of the research I did
9:07
today and this was news to me we are eating too much protein and
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this is making us lethargic so it's all about balance obviously lean protein was on there
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right so people are just this whole keto thing is getting so big and hey if it
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works for you more power to you but it's gotten to the point now where people are
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only eating proteins and not having anything else and these different
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medical researches have found that this is becoming a real problem and people
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are getting lethargic so if you eat mostly protein and you find that you're really tired all the time it could be a
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spot check of how could I you know work in some of these healthier items in so
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you could still have that piece of chicken for dinner that you're having that's packed with protein put it on a
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bed of baby spinach it's amazing and now you're getting some of your fresh vegetables in there okay and it's still
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keto the next item of why your diet might be making you tired is you're
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eating processed foods and or fake sugars and if you are a longtime
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listener here or if you've been on the website or any of the social media Pages for years you already know processed
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foods and fake sugars will do a number of horrible things to your body including causing weight gain and fat
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storage I was not necessarily surprised to find it here on this list of things
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that are slowing down your energy things that are literally just making you exhausted but it wouldn't have been
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something I would have put on the list um to start off with I you know I would have thought well that's kind of a given
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so I'm glad I found it out there in the medical research um the next one again in the medical research not enough raw
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raw fruits and vegetables and I know a lot of people don't like that but think salad or think
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vegetable s sticks with your favorite blue cheese dressing okay and I do have a allnatural blue cheese dressing on the
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website but um you know think that way work it into snacks it's the easiest
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thing to do not enough healthy carbs was a big one as well in all of this medical
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research that people are just completely replacing their entire diet with protein
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and if that makes you feel good then well you're probably not listening to this right you Pro if you don't have
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severe fatigue if you don't want to find a way to to boost your energy you're
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probably listening to a totally different podcast so um but if you're not eating enough healthy carbs You're
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simply just not giving your brain enough fuel and carbs are so important for fuel
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and some healthy carbs would be here we go fruits and vegetables healthy carbs
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great snacks quinoa great carb great in salads
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chia seeds great for boosting your energy
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oatmeal great for boosting your energy do you see where this is all going now for you those of you out there who are
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very against carbs because there is this very negative connotation with carbs right now and and I don't think it will
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last forever but healthy carbs are brain fuel
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and you really do need it however if you're worried about weight gain for
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increasing your carbs here's a way to do it eat your carbs at breakfast when you eat your carbs the
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very first meal of the day or a second you are going to burn them off
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now if you have a huge pasta dinner and then you go to sleep on top of all those carbs yeah that could cause weight
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gain that would cause weight gain for me but if you have your carbs for breakfast or for lunch then you can actually use
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them as fuel so this is a great spot for me to mention again banana is an
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oatmeal make a great banana oatmeal breakfast you've gotten your carbs in
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for the day you're boosting your energy you're giving your brain the fuel that it needs and for those of of you who are
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like no no no I need protein in there as well check out this week's meal plan because I did put on my my banana
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protein oatmeal so I've got your back I'm trying to cover all bases here the
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next reason why your diet might be making you tired is your body is not absorbing
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nutrients and this is something I have found specifically I think I'm probably
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going to have to do a whole podcast on it at some point but I I had a really big Health
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scare a few years ago I'm okay uh but I did have to have an emergency hysterectomy and even though I did keep
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my ovaries where the bulk of the hormones come from my hormones were all
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over the place and I started premenopause and it was it was really hard for me um if you watched me on the
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Rachel Ray show there's probably one episode we're like she really packed on the pounds and I did because after the
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hysterectomy I started my menopause at a very young age
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and what I have found for women who are in premenopause and menopause and postmenopause is that we are not
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absorbing all of the nutrients in our food which is just super messed up like
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come on man it's hard enough that we're going through this but I did find a really great and I'll I'll put it in the
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show notes but I found a really amazing digestion enzyme that actually helps me
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to digest the foods so it's not just making it easier to dig digest the foods that maybe my tummy doesn't completely
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love but it's also helping me absorb the nutrients and I found that when I had one of these before each meal the weight
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came off really quick and now I have one every morning with my breakfast if if I end up having like beans with dinner
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that I might take it so I'm not you know gassy all night or cabbage tends to do that to me as well so it helps with
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these other it items but it's called digest well and I find it on Amazon I'll
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put a link in the show notes but I know that there are plenty of other digestion
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enzymes out there you can find just make sure you're looking for an allnatural one so if you are like me and you are in
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your 40s and up and you're a woman there's a very good chance that you are
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just not absorbing the nutrients in your food which is freaking heartbreaking
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because you're eating the calories you should get the good stuff going in there too right and then my last one is you're
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not eating at the right times now this is one that I added out of all of the other ones those were all had medical
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you know sightings behind them and all of that this is me speaking but you're not eating at the right times so I have
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found more often than not and I am as guilty as anyone else that often we
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either forget breakfast or we forget lunch or we push it back and then we end up having this big huge dinner well no
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wonder why we're so tired we're not giving our bodies fuel we are so hyp sensitive to trying
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to lose weight or maintain weight or look good and I understand that a lot of
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the people listening to this podcast that is a that is a real concern for them I get it but if you're not
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using your food as fuel then why are you
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I mean you're just you're wasting the calories at that point right so I want you to think about your body as a car
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and I know I use this analogy all the time but it is a sexy ass car it is red
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and fast and pretty I mean come on you're a sexy ass car okay and think
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about would you drive that car around on empty all
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day and then fill it up right before you put it in the garage at night well first of all it wouldn't work right that's
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what's happening to your body you're driving around all day without any fuel no wonder why it's not working no wonder
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why you're exhausted no wonder why you're holding on to Fat no wonder why you're lethargic no wonder why you don't
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want to do the things that you know you need to do like get to the gym so you need to use your food as
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actual fuel so have a breakfast have a lunch if you really want to skip a meal skip
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dinner you don't need dinner dinner is amazing because it's
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the time that fames sit together and and talk it's it's great for going out with
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friends obviously we need the calories of dinner but when you think about
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people who do the intermittent fasting which I have tried it didn't work great
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for me and I'm a little hypoglycemic so I got really cranky
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um but even if you want to do that more often than not people will Fast through
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breakfast and then have lunch and they're missing an opportunity there their intermittent fasting would
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be twice as effective if they skipped dinner and by skipping I don't mean not having those calories with intermittent
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fasting you have the same amount of calories that you would typically have in a day but you have it in a shorter amount of time okay so you would have
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your breakfast lunch and dinner calories before say 300 p.m. or 4 p.m. that would
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be the most effective if you love intermittent fasting try this now I know
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it will not be great for your social life so it's it's just a suggestion if
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you are lethargic you could try it out on the days that you are not going out with friends and see how it works for
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you so on to my next Point diet or exercise fatigue what if
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you're sick of your routine so I get like fatigue can be many different
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things I can be sick of my diet and I can be sick of working out or I can just
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be exhausted so now I want to hit on what if you're just sick of your diet and what if you're sick of your
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exercising so I want to give you some ideas here first of all hitting on the
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exercise you could take a workout class or you could work out with a friend taking walks with a friend or hiking
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with a friend is free you could listen to new music or a
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podcast like this one or like my other one called who's reality cooking you could do different things at
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the gym as well if you always run on the treadmill or walk on the treadmill try an
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elliptical or maybe just walk outside it's beautiful weather right now get outside get some vitamin D so try to
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change things up if you find that you're dreading your daily routine of going to
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the gym or your weekly routine of going to the gym find something else that works for you and I'm going to hit on
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this a little bit more but even just getting there and and I'm sorry apparently I'm going to be cursing on
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this episode but just getting there and doing a half-ass job is better than not going right and we'll hit on that a
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little bit more later on in the podcast but what if you're sick of your
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diet what if you're just sick of I'm so sick of having these smoothies every single day or I'm so sick of having
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salads every day at lunch we can work with that that's an easy fix the first
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thing I would recommend doing because I love food is I would recommend going to the farmers market you're walking around
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you're being active you're out in the sun so these are already great for exercise but you're also looking at new
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ingredients and trying to get excited about new ingredients it's also great for the
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social aspect you could revisit your favorite sites for recipes like lose weight by
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eating.com or love of veggies. comom my other website that one's all um
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plant-based and you could also revisit your favorite books
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cookbooks and if you don't have any or you're like yeah that's the problem Audrey go to a library or a bookstore
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and flip through the cookbooks and see if you get inspired especially if you're at the library then you can check it out and
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you can bring it home okay even just looking through the cookbooks I don't know if you have a Barnes & Noble by you
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with a Starbucks inside of it but I do and I love to sit at the little tables because you can bring as many books into
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that little Starbucks area as you want they even have a little hey I'm not interested in this book little area so I
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don't even have to worry about putting them back and I'll just flip through the cookbooks and get inspired I don't necessarily need the recipe in front of
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me because then I could go back to lose weight by eating or any of the other websites that I frequent and say okay
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I'm going to look up you know a recipe for chicken salad with Cranberries or whatever it was that was
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inspiring in that book bring a notepad or even buy the book if you can afford
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it I do have a rule at the library or at a bookstore if I flip through a cookbook
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it has to have at least three recipes I'm really excited about to check it out for free at the library or five recipes
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I'm really excited about trying if I'm going to purchase it so those could be some good parameters if
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you're able to purchase the book or if you have the library with lots of cookbooks or try this week's meal plan
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it's fresh it's new I'll go over it really quickly with all of you it's got
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the low calorie banana nut protein oatmeal and the Chia seed bowls those are both protein packed for breakfasts
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and I alternate them same with lunches I alternate this helps keep cost low and
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you can meal prep um I'm doing the chicken quinoa meal prep bowls really
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energy packed and the low calorie meal prep tofu bowls which you can absolutely
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swap out for chicken if you don't like tofu alternating those throughout the week then for dinner I'm doing my pesto
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pea soup if you have not tried it do not knock it I am completely obsessed with it I have it at least three times a week
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it is the best soup I've ever had it's absolutely delicious and super low in calories so much nutrition in there too
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then the low calorie taco salad because we're trying to get lots of veggies in at dinner low calorie strawberry chicken
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salad so that one's got blue cheese but you could swap it out for feta low calorie Greek chicken salad so it's just
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a really beautiful Greek salad with a little bit of quinoa and some chicken and then my chicken salad with
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cranberries I had noted you can either have that in a sandwich this would be for Friday night so I kind of like the
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idea of having in a sandwich or in a bun and you can hollow out the bun on the inside or just put it on a nice bed of
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greens or a baby spinach next while I was filling it out I had my Facebook live going and I did
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have a request for a casserole so I did my my lasagna low calor protein packed
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tons of veggies so yummy and it makes for the best leftovers you've ever had
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which we will get to and then finally my low calorie high protein lemon scallop
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pasta and before you say hey Audrey you said not to sleep on a big bowl of pasta I do use protein pasta in this you can
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have a really really big portion of it and it's all made with
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chickpeas so next I wanted to go over some handy supplements if that's your
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your thing if not I totally get it I really do recommend the digest well you
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can get it off of Amazon it's a little bit on the pricey side but if you only have it during one meal a day maybe at
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breakfast when you have the bulk of your energy boosting foods that could be very helpful a vitam vitamin B complex we all
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know about maybe not all of us but the bulk of us know about vitamin B12 and that is a great vitamin to Boost energy
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don't take it too late in the afternoon same with the vitamin B complex but I like the vitamin B complex because
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you're getting other versions of the Vitamin B and it's actually something surprisingly enough that my therapist
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had recommended when I was having a really low week and I was really depressed she said try this and it
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helped so not only did it give you energy it also boosts weight loss and your metabolism
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and it's just so good for your mental health so vitamin B complex is a really
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great one it's probably one of the lower priced supplements that you can find and I will add show notes at the bottom with
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links to all of these so if you want to you know help me out you know buy from
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those links because I will get a small commission ginsing is another really great one it's especially great for
26:28
women for energy and it's great for brain energy so if you find that you're just your exhaustion is coming from all
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of this work that you're doing it's not necessarily because you ran three miles
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it's because your mentally exhausted ginsing is a really great one and just as a cup of green tea in the afternoon
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is good for for you for boosting energy if you don't like green tea you could
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take a green tea supplement and that's a great one as well it's basically just ground up green tea and you take it in
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pill form so these are all great handy supplements that you can that you can use you do not have to use them but I
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know some of us do like our supplements next I wanted to jump over
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to tips see I wrote five tips to Boost energy today but I went over as well so
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here are some tips to Boost energy right now you can exercise
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more you can try meditation or yoga to to reduce
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stress how often do we not realize that stress is actually a really big part of
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why we're so exhausted it's kind of like if you've got your computer open and
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you're running a ton of different programs behind everything and you've forgotten about it and you're like why is this thing running so slow well honey
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that's what stress is for your body right so we can work on stress by
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meditating by doing yoga by taking a walk outside um other things that you can do
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to reduce stress is singing along with your favorite song you can listen to binural music with your earbuds in you
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can find it for free on YouTube just type in binaural and it will come up with all this different music that you
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can just put in to your ear you know put your earbuds in your ears and just listen to it while you work or while you
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work out or while you take a walk I have a friend who actually sleeps with her earbuds in I have no idea how she does it but she listens to it while she
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sleeps you can take a week off the booze yep alcohol is going to make you tired so
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what I recommend if you love to go out with your friends and have a glass of wine once a week try to limit your
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alcohol to just one day a week it's a great way just to start it because then you're not saying no I can't have that
28:45
going back to my chocolate diet talk with all of you once you say I can't have it you want it more right so maybe
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try moving all of your alcohol to just one day a week and like okay Saturday nights I
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always go out with the girls that's the only day I'm going to drink and drink responsibly obviously but see how you
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feel throughout the week you may find that you have more energy and get more sleep it's kind of a
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duh right but more sleep is obviously going to help with your exhaustion and
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you can prioritize your sleep try to go to bed 30 minutes earlier that's a really easy one put your phone away an
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hour before you go to bed I I can't do that if you are on Facebook you know I'm responding to you up until the moment
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that I fall asleep but that is a great way as as well obviously I do not practice what I'm preaching on this one
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the next one is boost your water andtake all right everybody take another sip of your water I promise I'm only going to
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do this to you twice this time so good for you boost your energy
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fills you up boost your metabolism makes you look younger and prettier and more
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hydrated makes your joints feel better you're more you know more Supple to
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quote Lily Tomlin um water is your best friend on so many different levels I
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love soda water I have a soda stream and I fill up my soda stream on a daily basis and I'm constantly drinking water
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so that's a great way to do it as well next after walk after meal
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walks wow I totally turned that around dyslexia hidden in my notes here but
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after you have a meal take a walk now that might not work for breakfast but it might work for lunch if you end up
30:33
having lunch with all your work friends you guys could all take a walk after work or after lunch same with dinner you
30:38
could take a quick brisk walk after lunch or after dinner see the fatigue is
30:44
hitting but taking a walk after you have your meal is great for digestion and it
30:50
will also boost your energy and then finally prioritize your
30:57
meals for energy so you're going to have more calories at breakfast and lunch and
31:04
less at dinner I'm going say that again more calories at breakfast and lunch and
31:09
less at dinner we're looking at food as fuel especially if you're
31:15
exhausted and I know what you're thinking well that's just my body no your brain Burns so many
31:22
calories you need to feed your brain so don't go to work on a an empty
31:28
stomach don't do that to yourself anymore and as I'm saying that I'm almost kind of I'm like any anybody
31:34
watching on YouTube they're like you're not looking at the camera now I'm looking at myself in the screen and I'm saying eat your breakfast because I am
31:43
guilty of that as well okay so prioritize your meals and look at them
31:48
as this is the fuel that's going to help me stay energized throughout the day
31:55
stop saying these are calories and they're going to make me fat cuz they're not it's
32:00
Fuel and by the way when you eat breakfast you're less likely to overeat
32:06
at lunch and when you eat lunch you're less likely to overeat at dinner so there are many different ways
32:14
that prioritizing your meals for energy can help your body not just in
32:21
energy your brain is going to work better you're you're going to have more energy to work out you're going to have
32:28
more energy to be with your kids at night you're going to have more energy to be with your your significant other
32:33
but also you're going to be boosting metabolism you're going to be giving
32:38
your body what it needs so that it can be as healthy as possible so with all of that said I
32:46
wanted to also talk about how to stay on plan when you are just wiped out and
32:52
again coming back to I'm really exhausted personally my brain is just
32:57
exhaust exhausted and I I came to the idea to have this
33:03
podcast because I needed it and because I am wiped out and I put on my workout
33:09
clo yesterday and did everything but workout in them I was just too tired and I
33:17
realized that's a lot of us right now and we can do better by ourselves especially when exercising gives us
33:23
energy right so the first thing you can do is make a plan so if you're always
33:29
too tired to cook say after soccer night or on Friday nights when you come home from work and you're done with your week
33:36
you can plan for it if you know Tuesday nights are going to be rough because the
33:41
kids have got soccer Wednesday nights are going to be hard because you've got you know church night or Friday nights
33:47
are going to be hard because you've got to put this big huge project together every Friday and put it on your boss's
33:52
desk before you can leave if you know you're going to be exhausted on a Friday or on a Tuesday on a Wednesday you can
33:58
plan for it right let's plan for it you can meal prep a dinner or you can make
34:04
doubles of dinner tonight and save them up for that night you can also do a slow cooker meal
34:11
so you can do one of those dump and walk away slow cooker meals I've got them on the website I have them in the cookbooks
34:17
you can find them all over the place online make a slow cooker meal so that when you come home you're not tempted by
34:26
unhealthy food cuz you could smell your dinner and it's going to be good and you've already done all the work for
34:33
it you can also have one to two places that you can get a reasonably priced
34:39
dinner that won't ruin your diet here in our house we do have a couple of
34:44
different places that we will go that are low cost enough for our budget for those nights that nobody wants to
34:51
cook so I would and I know you probably didn't see this one coming yeah go out
34:57
to dinner but don't go through a drive-thru do your research ahead of time and say these are my healthy
35:04
options I can go to a Chipotle for a salad that's a great one and they're all
35:10
organic they're not necessarily inexpensive but that's a great one right you can find these places that have
35:17
something delicious that you'll actually want that's low calor so maybe look into
35:24
some of your favorite places go online to your favorite restaurants look at their menu online even pick up the phone
35:31
and call them and ask them what's the healthiest thing on your menu and then that is your go-to if I'm really hungry
35:39
and I don't want to cook then I'm going to go and get that Chinese chicken salad with grilled chicken at my favorite
35:45
place everybody's got one right so find those meals that you can have for the
35:52
nights that you just don't want to cook and they're already there and they're already in your head and you're like you know know what if I'm not feeling it
35:59
when we're on our way home from soccer we're going to go to Chipotle and the kids can you know get their burritos or
36:05
they can get their tacos but I'm going to get the salad okay so these are
36:10
all I I want to set you up for success and I can't imagine that you assumed I
36:16
was going to say just go out to dinner so there you go um the next thing to do
36:21
would be to prioritize your plan so if working out or eating health
36:28
or meal prepping is part of your goals they need to be your
36:34
priority and that could mean you work out for thing in the morning that could be you meal prep on
36:42
Sundays or on Mondays or you do like me and you meal prep as you go I don't have
36:47
time to do a big meal prepping Sunday but what I do is I will make a really
36:53
big lunch on Sunday or on Monday because I work from home and then will package
36:58
up the leftovers as meal prep same with dinners for instance I had mentioned the lasagna from this week's meal plan is
37:05
really amazing and it makes really great leftovers I slice it and serve it and
37:12
then I always have at least four or five more servings left CU it's a big tray I
37:17
put them into individual meal prep containers and I put them in the freezer and it is the best go-to meal when you
37:24
don't want to cook like oh yeah I've got lasagna in the freezer we actually fight over it
37:30
here so you can make more food on the
37:35
nights that you do have the energy to cook and put it aside for the nights you
37:41
won't have energy to cook and if it freezes well package it up and put it in the freezer you can always defrost it
37:49
two days later you can always defrost it a month later but this is a great way
37:54
prioritize your plan if you're trying to eat healthy then making your plan on a
38:01
weekend or on a day that you are not mentally exhausted is ideal going grocery shopping on a day that you are
38:07
not mentally exhausted is ideal do you see what I'm saying you want to prioritize you want to do the work when
38:14
you're not already exhausted because especially for parents and and I know myself as a woman
38:22
I will put myself last to make sure everybody else gets what they need so put this first cuz if mama ain't
38:31
happy nobody's happy and make sure that you are prioritizing
38:39
you finally just start like with my workout clothes
38:46
yesterday Tuesday night was similar I put on my workout clothes I went to the gym I like to walk on the treadmill at a
38:53
really high incline I feel like it just really gets my heart rate going and it's easy and I can listen to a podcast and
38:59
it's fun and then I do some weights and Tuesday night I went and instead of doing my 30 minutes on the treadmill I
39:05
did 17 and I was like screw it I don't want to be here I'm exhausted I'm going home and that's okay because I did
39:12
something something is better than nothing so just do it just go on that
39:17
walk if you turn around after five minutes a five minute walk or a 10 minute walk is still better than no walk
39:25
I would rather you and here I go again with the curse word I'd rather you do a half-ass job than do nothing so just try
39:33
just do it you can always cut yourself short and say that was all I got for today because it's still better than
39:40
nothing and then finally give yourself some Grace like last night I ended up so exhausted that I
39:48
told my partner and my kid I need a little bit of alone time I went in the bedroom put on my pajamas I washed my
39:54
face I got into bed and I meditated for a full hour and I fell asleep and it was awesome so sometimes you just have to
40:01
give yourself a little bit of Grace and say you know what I I clearly need to rest that's
40:07
okay it's okay self-care is okay so if you have to skip a workout if you have
40:15
to go out to dinner and get the healthiest thing you can find on the menu again I really recommend already
40:21
having that set in stone as your places that you can go but if you have to do that just just
40:27
give yourself some Grace cuz we're all human and as long as you're doing the best that you can do it's better than
40:33
nothing so if you're finding that you are just far too wiped out too exhausted
40:39
too lethargic your your brain is tired your body is tired whatever it is and you can't stay on plan that's okay you
40:47
can make a plan you can with so making a plan would
40:53
be a Crock-Pot meal or meal prepping or going online and finding a couple of
41:00
healthy meals that you can get at your favorite restaurants so you don't show
41:05
up and have something unhealthy because you already know well this is what I have to have if we go there it's either that or I have to cook right prioritize
41:13
your plan if mama ain't happy nobody's happy get your workout in cook your healthy
41:20
meal do your your self-care whatever you have to do make it a
41:26
priority just start even if you do a half-ass job some exercise some healthy
41:34
cooking is better than nothing so just start and finally give yourself Grace
41:40
when you can't do it and don't punish yourself you I was human last night I
41:47
could I was too exhausted to work out but that doesn't mean I'm going to say oh I'm just going to wait until
41:52
Monday and if you want more on that listen to my my weight loss hack another episode episode I did last week and
41:58
we'll talk about just keep going so finally I want to get to some
42:05
reader questions and we're doing pretty well here we're at about 40 minutes so Gwen gets a lot of sleep and she
42:12
exercises and eats well so great job Gwen but her autoimmune disorder makes
42:17
her very sleepy so Gwen what I would recommend and not knowing what your autoimmune disorder is is and I don't
42:26
necessarily want to ask ask her that on a social media platform so Gwen if if you have the chance go on Instagram and
42:34
send me a direct message it's just my Instagram handle is Audrey John's and
42:40
I'll dig a little bit deeper for you but I have an autoimmune disease um I have CRPS I'm in remission um but yeah it can
42:48
make you really lethargic and tired and I get that what I have found is that exercise has helped and you're already
42:55
exercising which is really really great the digestion pills really help me a lot
43:01
as well and then eating for my disease helps me as well so having lots of
43:08
antioxidants really helps so I actually take an antioxidant supplement because I do like my supplements but if you don't
43:14
I get it um but you could really pack your diet full of antioxidants as well
43:20
as you know cherries are really great for pain I I do a lot of blueberries I do a lot of berries where I have a kitty
43:26
exci here if you guys are watching on YouTube um so try to eat you know lots
43:32
of um healthy nuts are great with antioxidants um flax seeds are great
43:38
chia seeds are great basically everything I went off of or almost everything that I I noted earlier on the
43:46
healthiest foods to have for energy should help also with an autoimmune
43:51
disease so if you're not already eating for that disease then maybe that's area that you
43:57
can work in um otherwise send me a message on Instagram because I I don't
44:03
want to ask you to post your whole life story unless you want to on Facebook but thank you
44:09
Gwen Tia has a hard time with fatigue after a long day I bet a lot of us can
44:16
relate after running around all day with her kids it's often hard to make a healthy dinner for the family so Tia
44:23
what I would recommend is plan for it as as I ad mentioned so either you've got
44:29
something in the crock pot or you make doubles of dinner every night that you
44:35
can you feel like you do have the energy to cook double it up and just package up
44:41
those leftovers and put them in meal prep containers and put them in the freezer and that will make it so that
44:47
you can say all right guys we have leftover lasagna we have leftover casserole we have leftover this
44:54
this and this who wants what so that works as well um also as I noted when you make a
45:02
plan it could also be okay my kids really love to go out to eat on X night
45:08
of the week if you can afford it find a spot that they love to go to and go on the website when you're not
45:16
hungry and look up at least two healthy meals so I really recommend Tia to find
45:25
stuff that will work for you so that you have that backup plan right and you know
45:30
make it a priority if you have to batch cook on the weekends and batch cooking is just cooking large quantities of your
45:37
protein so you can easily add it to different things that's a great way of doing it meal prepping is great like I
45:44
said I don't I'm not great at meal prepping all in one day I'm great at making a really big
45:51
quantity of food for dinner tonight or lunch today or breakfast this morning
45:57
and then packaging up the leftovers so that could be a great way of doing it as well so I hope this has been really
46:04
helpful to all of you I'm Sorry Miss Kitty has been bad she clearly wants to
46:09
be a podcaster as well but before we go I just want to quickly run down the best foods for energy is again is going to be
46:17
fresh fruits and vegetables lean proteins whole grains water nuts and
46:24
seeds bananas oatmeal meal and chia seeds are the best foods to help boost
46:31
your energy and then I want to remind you that when you're wiped out four things that you can do is one
46:38
make a plan that means meal prepping batch cooking finding your favorite restaurant and finding the healthy meals
46:44
on there ahead of time two prioritize your plan so you're either working out
46:50
earlier or you are meal prepping know that hit the last one as well but prior
46:56
prioritizing your plan making it the most important thing that you're going to be doing that day just start go to
47:03
the gym and do a half-ass job that's okay too and finally give yourself Grace
47:09
because it isn't always going to happen and if you mess up it is an
47:14
opportunity to learn to give yourself Grace to practice
47:19
self-care to practice self-love if you skip a workout if you miss eating
47:25
healthy one day if you end up Tia if you end up going through the McDonald's drive-thru that's okay babe I'm not
47:31
encouraging you to do it but if it happens don't say all right the whole week is ruined I'm going to start again
47:37
on Monday this is part of the journey and You' got to give yourself Grace and you
47:43
have to just say you know what it's okay tomorrow will be different the next meal
47:49
will be better never punish yourself never work out twice as hard the next day never skip a meal just give yourself
47:56
Grace and know that this is part of the journey I hope you've loved the lose
48:02
weight by eating podcast if you want the meal plan that accompanies this podcast
48:07
for today just go to loseweight bye.com and click on meal plans it's always on the front of the
48:13
website please subscribe and give thumbs up and five star reviews and any and all
48:19
things that you can do depending on what platform you were listening or watching on and please let me know what you want to hear more about on this podcast you
48:26
can either do that if you're able to comment below or on Facebook you can find me at lose weight by eating with
48:32
Audrey johns or on Instagram at Audrey Johns thanks again for listening and are
48:37
watching I hope this has been helpful it's been helpful for me so we'll see if
48:42
I can practice what I preach throughout this week please try to get some self-care in as well because if you're
48:48
listening to this podcast and you're exhausted then you could probably use a
48:54
little bit of self-care and self-love so if you need that permission from someone you're getting it from me okay thanks
49:01
again for listening to the lose weight by eating podcast until next week I'll chat with you soon
49:08
bye
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