The Fruitful Fifteen

Latest Episodes:

Pillars of Lifestyle Medicine Oct 18, 2020

Show notes

According to the World Health Organization, 80% of chronic diseases can be prevented using lifestyle!

Lifestyle as medicine means using lifestyle to prevent and treat chronic diseases (like cardiovascular disease) that are prevalent worldwide!

Lifestyle medicine is evidence-based—meaning it combines evidence with action.

Pillars of Lifestyle Medicine (and some resources to check out for each)

Nutrition

https://nutritionfacts.org/

Physical Activity

https://www.fitnesspudding.com/

Substance Use Cessation

https://www.richroll.com/

Social Support

10% Happier App and Book by Dan Harris

Sleep

Check out https://thenapministry.wordpress.com/ or on Instagram

Stress Management

Check out the Calm, Headspace, 10% Happier or Insight Timer*

The pillars are all connected and integrated.

Episode Links and Resources:

ACLM: https://www.lifestylemedicine.org/

Episode Corrections:

We called the Insight Timer app “Intention Timer.” Sorry about that Insight Timer!

NHANES study: https://pubmed.ncbi.nlm.nih.gov/31004146/

When Life Happens Oct 18, 2020

Show notes

Change, obstacles, and complexity are all part of life, rather than the exception.

We are going to have to surf the waves!

Actionable steps to keep us surfing rather than sinking!

Exercise self-compassion

Give yourself grace, a hug, write down things you are doing well, journal your strengths, talk to a friend or partner about positive aspects of yourself

Let your setbacks be your teacher!

Account for what you have control over

Focus on what you can control

Moving your body, fueling yourself, bedtime and rest, prioritizing our mindfulness practices, connecting with loved ones, listening to music!

Refocus and Revise on your Why and Wellness Vision

Go for a walk, revisit it in line at the store, or chat about it with a friend or family member

Practice gratitude

You cannot be anxious and grateful at the same time

Revisit your SMART goals

Make a goal that stretches you

Make a goal that is an “easy” win for you because they build self-efficacy

Create daily rituals that help you stay present and grounded

Try doing a daily gratitude practice

Make SMART goals that are rewards

Ex: I am going to take 30 minutes a day to do something that makes me feel good (like hanging out with our pets)

Takeaways:

We can always learn how to surf!

It can be tempting to use short-term coping strategies! But we want to shift our focus to what we can do to take care of ourselves long-term.

Episode Links and Resources:

John Kabat Zinn: https://www.mindfulnesscds.com/

Putting it All Together Oct 18, 2020

Show notes

In this episode, Jen and Sarah put the nuts and bolts of behavioral change together and go over some examples!

The nuts and bolts of behavior change for your health include a Why, a Wellness Vision, and SMART Goals.

Sometimes it can be confusing how all of these fit together!

Remember that your Why is basically your Purpose

Your Wellness Vision is based on your Why! The Wellness Vision is what you ideally want your health to look at in order to live your Why.

Remember:

It should be positive

It should be in the present tense as this creates cognitive dissonance between where we are now versus where we want to be!

SMART Goals are the steps we are going to take to achieve our Wellness Vision and live our Why!

Remember:

SMART stands for:

Specific

Measurable

Attainable

Relevant

Time-Bound

Takeaways:

Things all come together when you find your Why, then create your Wellness Vision, and then make SMART goals to achieve the Vision!

SMART Goals Oct 18, 2020

Show notes

It is very important to start with your Why and your Wellness Vision before you jump straight to goals!

Your Wellness Vision and your Why are what ensure your success when life starts to throw obstacles.

The purpose of making goals is to set us up for success; setting goals makes it more likely we are going to complete our upward steps.

SMART goals set us up for success. Making goals SMART gives us an actionable framework.

What does SMART stand for?

Specific

Measurable

Attainable

Relevant

Time-Bound

Use your team if you need help: your friends, your family, or your primary care provider!

Wellness Visions Oct 18, 2020

Show notes

We review the concept of your “Why” and go over some of our Whys!

Finding your why is important because it anchors you as you encounter obstacles.

A wellness vision is a compelling picture/summary of your desired future self that is also grounded in your past successes.

A wellness vision is a representation of your true desires for your health.

Recipe for success for your wellness vision:

Being specific!

Keep it in the present!

Keep it positive!

How to start a wellness vision:

Ask: If there were no constraints or obstacles, who would you be/who are you in your best health?

Ask: If I waived a magic wand, what would your perfect health look like?

You can write your wellness vision, draw it, or use a mind map (see link below).

The research and wellness visions: creating a wellness vision is an important step because clearly articulated goals are correlated with higher happiness and life satisfaction. Also, having a vision of your best self enhances your well being.

People learn and grow in different ways-find the best way to craft your vision for YOU!

Episode Links and Resources:

Create a mind map for your wellness vision: mindmeister.com

Finding Your Why Oct 08, 2020

Show notes

Jen and Sarah discuss what finding your “why” is and why (ha!) it is so important for behavioral change.

Finding your “why” may be the most important step before we initiate behavioral change or new habits.

Your “why” can be about your faith, family, or even a cause or purpose (the options are endless).

Finding your “why” can be your motivation or anchor, or if you are more academic-minded—it can help you create your outline for making those changes!

Finding your “why” can also act as a speed bump against the behaviors that are not commensurate with who we want to be in our health.

Is there a wrong why asks a listener?

Yes and no. If your “why” is grounded in someone else’s desire for us or is a SHOULD, it probably will not be an anchor.

Internal vs. External motivation. External motivation is driven by some reward or consequence. Internal motivation is driven by our actual values and desires.

Getting started on finding your “why”:

Ask: what matters most to me?

Ask: what would happen if I made these changes/what would my life look like?

Ask: what would the version of me that I most want to be do in this situation?

Episode Links and Resources:

Gratitude Journal

Welcome to The Fruitful Fifteen! Sep 19, 2020

Show notes

In this episode, Jen and Sarah introduce themselves and discuss their journey to medicine and specifically, Lifestyle Medicine! To read more about us, check out “Our Story.”

Here are some answers to some frequently asked questions!

What is Lifestyle Medicine? Lifestyle Medicine is the use of lifestyle changes and habits—such as food, movement, sleep, social support, and avoiding substances—to prevent, treat, and reverse chronic disease! Interested in learning more? Check out this website!

What is a PA? A PA is a Physician Assistant. We are medically-licensed providers who are board certified to practice medicine including diagnosing and treating patients—including writing prescriptions (for medications, or as we prefer, exercise!). To learn more about PAs, check out this website.

Who did we make this for? We made this podcast for people who are “health curious.” What do we mean by that? We mean anyone who is curious to change personal health behaviors or about what behaviors are best for your body, but may not have the time, money, or energy to pay for a health coach! We also made this for the busy clinician to have as a resource to learn more about facilitating behavioral change AND to refer patients to as a super easy to digest resource! We want to help people shift their paradigm from achieving health to problem solving health in the face of all of the challenges life throws at us. We can find joy in that process.

Other Resources mentioned:

You can find Dr. Michael Greger’s website here.

You can see Jen’s study here.

The exercise program Sarah mentions is called MommaStrong! Win ugly at https://www.mommastrong.com/