Ep. 38 Jennifer Helene Popken Daily Practice is Your Strongest Medicine

Jennifer Helene, M.S. is an expert in health and nutrition. A former FORD model, MasterChef cast member, and serial entrepreneur, she creates methodologies that conceive innovation before circumstances demand it. She is a member of the Forbes Coaching Council, an exclusive invitation-only community. She speaks fluent French and German, and has spent 15 years abroad immersing herself in learning about transformation, health, and growing international businesses. She holds an M.S. in Nutrition and has been consulting groups, companies and individuals for over a decade on Lifestyle Medicine, and behavioral change methodologies. She believes that your daily practice is your most powerful medicine.

A lot of us take our health for granted. We are so preoccupied with our busy life, work and family matters that our health and wellness seem less important than many of the day-to-day things we have to do. Tune in as Jennifer Helene Popken shared her journey and her purpose to help start-up entrepreneurs to seasoned businessmen/women with training programs on a lifestyle change, mentoring, and embodiment practices. She is consistently nourishing positive thoughts. Most importantly, she believes that daily practice is the most powerful medicine.

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Disclaimer: The transcript that follows has been generated using artificial intelligence. We strive to be as accurate as possible, but minor errors and slightly off timestamps may be present due to platform differences.

Eric Malzone 0:01
We are live. Jennifer Helene, welcome to the Black Diamond podcast.

Jennifer Helene Popken 0:05
Thank you. It's delight to be here.

Yeah, it's a pleasure to have you, you have a very interesting journey. I'm excited to talk about that you're doing some very important work in the world of movement and connecting the dots, I guess we can say between movement, emotion, spirituality, all the things right. And, yeah, it should be a great conversation. Because I know as we were chatting right before recording for those who are in the, you know, entrepreneurship and business community, one of the things we tend to lack in and everybody will freely admit is our health, and our movement, and all these amazing gifts that were bestowed upon us. But we tend to take for granted or just completely ignore. So I think a great place to start Jennifer lane would be your story, how did you how did you get to do the work that you're doing now?

Thanks for for asking. And it's so true, this life balance that we know entrepreneurs is always something that we have to have our pulse on. And I have to say that at a very young age, I thought I had leukemia. And it's a strange thing, to be seven years old, just feeling comfortable in your body and be in oncology boards, it took them almost a year to find out it wasn't leukemia, thankfully. But that it was osteomyelitis, which is a rare bone infection, which normally would require amputation. Luckily, I could get intravenous antibiotics for a year, and I was able to fend off that infection in my bone marrow. But it definitely shaped my perspective on what's important. And things that most of us take for granted if we're not ever, you know, have a having had a misfortune of illness could also be seen as a gift. But it put things in perspective, for me that health is important. And living in a wheelchair is no fun. And that's just not the way I wanted to live my life. And I was had obesity issues. And my mother was a compulsive eater. And so food was always kind of like this struggle, you know, a celebration on the one side, it could also be healing another side. And it could also cause extreme suffering and sadness and pain. And so these pieces were coming together for me in my world as I was growing up. And then I became a Ford Model and had some massive, you know, skin issues, which was preventing me from traveling abroad and doing my work. And it was really around them when I started to understand that Western medicine didn't have all the answers. And I got a magic master's and bachelor's in nutrition, because that was where I found the most value for me and changing my skin. And then a few years later, I ended up moving and running a fashion company with my daughter's father moved to Switzerland live in Europe for 10 years, traveled all over the world as an international entrepreneur, but was always interested in theological concepts, the grammar and doctrine of yoga, and exercise was always the common thread and food, that work that was, you know, keeping me you know, in my weight range, and in my happy range. And so it's been like 27 years of unpacking and unveiling the layers one at a time between food, but food in itself isn't enough. It's like you can't, you can't just focus on food and get the results that I was seeking. For performance to be the best mom, I could be to be the best businesswoman I could be to live and serve my purpose on this planet in this lifetime. And an exercise wasn't enough just to focus on exercise, I had to focus on the food and the fitness. And then what does fitness even mean? Right? we've all gone through different iterations of it. And I'd love to talk more about what that means to me today. And then the mindset, the mindset piece ontological piece, which some could say spirituality, but I like mindset, because it's really, you know, what catapults us to the next level, how we're seeing things, the lens we're looking through, and all of that, and this magical formula that I see the most traction with, and that I'm able to now build programs for organizations, institutions, universities, and I can train people. And it's like, it's so rewarding and so fulfilling. I love it.

Yeah, you know, that you brought up a really how old were you when you got that diagnosis, by

the way?


seven. So you're kind of at a point where you're old enough to kind of know what's going on. Right? And you probably have very vivid memories of it, but maybe not the emotional development to be able to handle it the way so on you know, a little bit older. I mean, that's that's really interesting. As you can see if it was like three or four, you'd be like really young and you kind of went through if you don't remember, well, at age seven, you probably have some pretty distinct memories.

Unknown Speaker 5:07
Oh, yeah, I'll never forget that bone marrow biopsy. mother's hand, that is a serious needle they use for that. And I remember Yep, sitting on the floor and looking at MRIs and x rays of my entire body. And I was so small, and all the walls were covered floor to ceiling with images of my body. And I thought it was so interesting. And it's funny, my mom was really worried. I don't think I was as worried as she was, and I remember comforting her, and like, Mom, it's going to be okay.

Eric Malzone 5:39
So you're bound to have an interest. I'm sorry, go ahead.

Unknown Speaker 5:44
I'm sorry, I just being bound to a wheelchair was no joke. And that was before they had wheelchair ramps. And so it was a huge inconvenience for my family, in my life, and everything?

Jennifer Helene Popken 5:54
Well, I would imagine to is going through such a challenge, you know, at an early age, and I must have done something for you that made you very grounded, moving forward in life, right. I mean, that. I, I tell people all the time, or my, my theory on life is that, you know, if you don't, if you don't know what that thing is in your life, that thing that really challenging you and kind of rattle your cage, it's coming, because no one gets out of this without having it. And you had your cage rattled super early, which, you know, I guess, when you look back now, you know, we can always look at things with the lens of like, that was a blessing. In what way when you look back, was that a blessing for you?

Unknown Speaker 6:36
Let's set the stage Eric, for what I'm doing with my life today. And I don't know that my passion would be placed where it is without having had that experience. And other experiences losing my mother, what I felt was prematurely and finding the secrets, I look at them as secrets. Because when I go out in the big, wide world, a lot of people don't know what it takes to feel free, and to reclaim their birthright of health and happiness and freedom. And that's why I call it a secret. And it's not complicated. And it's completely in alignment with the nature's law, which we've gotten so far away from in our modern society, and food, you know, proper understanding of nutrition, what we need to fuel our bodies with, and our minds and herself, because it's all connected. And what we do with our body, how we move our body, how frequently with what level of commitment, presence, and how our haversine life. So it's a secret, and it informed me and shaped me, as all of our experiences do into wanting to make a bigger difference for as many people as I possibly can in this lifetime, because the health care system is broken. And we need ways to take this take responsibility and be reliant on ourselves.

Jennifer Helene Popken 7:58
Yeah, awesome. So So dive into it, what is it that you do now? Explain to us, you know what, I guess let's start with this. Because you brought it up earlier, it's always a fascinating question. You know, me coming from the fitness industry for so long. You know, what is fitness? When we talk about it? I've been in rooms of fitness coaches, where I swear someone's gonna throw a chair across the room because we couldn't agree on what fitness men, right? You know, there's so many everyone has a different definition of it. So what is what is fitness and then how I would imagine that search for that definition kind of led to where you are now.

Unknown Speaker 8:34
Absolutely. And I, gosh, my, my relationship with my body and all of our relationships with our bodies, male and female, old and young. We all have a very unique relationship with how we relate to and associate with and embody our ourselves. And it's, it's complicated and multifaceted. I would say that, for me, you know, started out with running, you know, and then I went to gyms, you know, doing with a personal trainer, you know, three day, you know, upper body one day, lower body the next day ABS attended my first yoga class at my gym in New York City in the 90s. And I was so competitive. I was like, I cannot do half of these poses. I just couldn't believe it. I was really, like, got into yoga from a stance of competition with myself, like, this is ridiculous, I should be able to do this. And I just zip down. It was the only thing I could take with me. I mean, I could, I could arrive on location in Rome and go for a run. But I couldn't really do the other stuff that I needed to do. Because, you know, at that time, there weren't gyms like there there are today. So yoga was the thing that I was able to take with me everywhere I went. And it was a thing that ended up being there for me every time I you know, you know, after I had a baby during pregnancy when I was sad, I was happy. And I got I got really, really into yoga, starting in the 90s and hadn't stopped. And so I think that your body craves it after a while, so what what is fitness? I mean, we can talk about it in a polarized fashion, that's, you know, very superficial and like, Yes, we have to have our, you know, anaerobic, anaerobic, we have to have our resistance training, sure, like that is fitness, no one can argue that. And then you have a certain, you know, your heart gets conditioned, based on your sleep and your nutrition and your age, you know, you can measure, you know, how fit you are there, all these indicators, but what I realized was that, it's possible to get a result inside of a workout that feels like a psychiatry session, a workout, and an orgasm all in one. And it was through yoga, right, that I was able to access this deep, you know, deep embodiment practice that's extremely nuanced. You know, it's I come from the Eigen guard tradition. So, you know, we talk for, you know, six hours about your big toe, and which way it rotates. I mean, it, we totally geek out on it. And, and then I got to be too dogmatic to construct it. And it was like an escape of life, you know, I spend upwards of four hours a day in my yoga practice. And then I got really into hiking, biking, and rock climbing, which I'm not very good at, but I think is really fun and surfing, and all that it's really great and venturing out and date in that fills me and feeds me and all of us in different ways. And then I got really into dance. And that's when things started to click around neocortex inhibition, around irregular chaotic movement. And that's when something opened up, and yesterday, even doing some psychotherapy, and he was doing EMDR. And I was going faster in my personal development, through my embodiment practices than I was in any other realm. With just regular exercise with my psychotherapy sessions with my diet, it was mind blowing. Such a such a perfect way to describe it. Because it's like you go to the mind through the mind, you go crazy. You go to the mind through the body, you stay sane, and you have to realign not only your body, but your emotions.

Jennifer Helene Popken 12:27
Awesome. I mean, there's a lot to it. So you just outlined a very, I guess, comprehensive, holistic view of fitness. I mean, I think, you know, when you most people think about it as, like you said earlier, right? Is fitness is like, well, what's your BMI? And, you know, how much do you that's it that's kind of extended, most of it is. But as you I find, as I put more years and circles around the sun on this plan is like, you know, fitness to me sounds very personal, and my ability to do things and not be essentially a prisoner in my own body, you know, having the the function that I want to do the things that I crave to do. So you've you've definitely kind of you finding your path into what that means to you. Now you're sharing with everybody. So how do you how do you implement and if I'm, if I'm coming, I'm interested in, you know, learning your methodology, for lack of better term, what is what does that look like?

Unknown Speaker 13:32
Well, it's a seven stage process. And I'm just on the brink of putting it all together and starting to offer classes. But I think for anyone out there listening, it would be that

Unknown Speaker 13:44

Unknown Speaker 13:44
take your exercise, whatever it is, maybe you play tennis, or you like to go for a walk, a walk, that you do whatever it is you do. And if you're not doing anything, start to do something. I mean, that's got to be non negotiable as an entrepreneur, as a human. Because we know now about microcirculation, we understand capillary density and the essential nature of that density as we age. So sedentary lifestyles are going to kill you. It's just a matter of time. So if you're not in a practice, or NSA practice, because I always say your daily practice is your strongest medicine. So if you're not in some kind of practice, meaning exercise routine, and it doesn't have to be elaborate, you know, it can just be a walk, you know, you can maybe park a little further away at the grocery store, but start somewhere, all of you please, I implore you, and Michael is always to get to freedom. And so whenever you're starting to engage, because we make up all of us every day, Eric and we are, there are things on our mind, and I think you'd be lying if someone said they didn't and maybe they're just masterful and I can you know, then get interested in what they're up to. If you don't wake up and you don't feel some anxiety or some fear or some concern or something that needs to resolving that needs addressing that needs attention. And I would bring it into your movement. And I think the word emotion is just that emotion. I think emotions are meant to be in motion, moving out, moving around, they're not meant to be stuck. They're not meant to stagnate. They're not meant to pollute. They're not meant to coagulate into stories, and they get projected and smeared all over the people in your life and then impact your business adversely, and your kids and your relationships, like, we need to take radical self responsibility. And we need to take our stuff, whatever showing up for us any given day and move it. And I assert that if you can bring that into your your daily movement practice, that you will move further faster in your personal development in your businesses, in your families, in your relationships, and your parenting, as a neighbor, whatever it is, you're up to in life, and it really just means getting in your body and starting to become more comfortable there. And then accessing intentionally, what it is that's come up for you, maybe you're at a blame game, you know, maybe you're upset about, you know, eating ice cream last night, before you went to bed or whatever it is, you know, it could be you know, you're going through bankruptcy, whatever it is, bring it in, and move it. Because, you know, if we know anything about health, whether it's nutrition, or exercise that stagnation, is is causing disease, and we see it in nature, right? When there's a puddle of water that's not moving. You see mosquitoes breeding there, and it smells and it's murky. We don't want that we don't want that in our colons. We don't want that in our lungs. We don't want that in our brains, right? We need that circulation. And in the physical body, physiologically, we need that but also I believe in the emotional body, which is much less tangible and more difficult to see.

Jennifer Helene Popken 16:56
Yeah, I mean, I'm 100% agree, it's, you know, we're coming off as a country here in the United States, Today is November 10 2020. So we're just coming off a very contentious election period. And a lot of people are very stressed. And, you know, a lot of people in the media who I respect are like, go move, you know, listen, people go move, get out from your TV, you know, this, this constant, you know, 24, seven news cycle and go move because the stress and anxiety that the country was under in this, something I've never experienced in my lifetime, right? I've just a general malaise. Just everybody was anxious, you know, and I tend not to let external factors get into me a whole lot. But I was points last week when I was like, you know, why am I anxious right now? Oh, because the whole world is and I'm just feeding off some kind of energy, right? Okay. So it's really important for people to understand the connection between the physical and the emotional, and really, in my age now 44 I look at exercise is almost like I have to do it. I have to do it not solely because I want to stay fit and do all the things that I love from a physical round, but because I'm just a better person, like for myself, and everyone else around me if I'm if I'm moving and I'm doing something that's, that's very intentional. So I'm right there with you. And so walk it so keep walking me through this what is what is the process look like?

Unknown Speaker 18:20
The process looks as simple as setting the intention, you know, getting present because I think oftentimes, we get really busy in our lives and we're putting off our emotions, we're putting off our upset or because because it's just doesn't fit in. We don't really want to deal with it. It's uncomfortable, it's, but it's actually really productive if you can take some some distance from it. So I think that's the first thing is being intentional, like, Hey, what's up for me today? Am I willing to look at it Am I willing to accept it and acknowledge it, and that you know, how you accept it and acknowledge it, you know, courses as a no topic on and of itself. But if you could just maybe write up write it down, maybe say, I'm feeling anxious, or I'm feeling scared, or I'm feeling whatever it is, and just let it be without attaching any kind of drama around it. And then when you're, you're taking your walk, or you're lifting your weights, or you're doing your yoga practice, or you're dancing in your practice that day, you know, you bring it in and say, Okay, I'm going to summon up this, this emotion, I'm going to sum it up, and then I'm going to Breathe it out, or I'm going to sound it out. I'm going to move it out. And I would encourage people to try to abandon the concern of looking strange while doing it. Because some things can come up while you're doing it, you know? And neocortex inhibition, you know, that whole idea of like just freeform movement, not you know, not, not any kind of set way of moving per se, like allowing something to move through you. And what I do is I close my eyes and actually see it in my body or I say, Oh, I feel some tension in my ribcage or I feel something in my throat that I can't swallow. And so I think that that's extremely bad. To, to identify even in that way, like, Okay, I've got some pain in my back even, you know, then you can breathe into that and then work to move, it doesn't mean there has to be a result. But oftentimes, I would say, 98% of the time, if I'm really committed, and I'm honest with myself, this, this, this cycle of bringing it up, Breathe it out, bringing it up, bringing it out, being accepting of it, acknowledging, accepting, letting go, it helps me to, to move it out. And it helps my, you know, clients and friends and students do the same. And I know it's edgy. And I know it's unconventional. But I also know that it's valuable again, if I go to my mind through the mind, you go crazy. If you go to the mind, through the body, you stay sane, I believe it's all stored in the fascia, it's all stored in the cellular memory in the water cells, I believe that we're meant to move. It's just, it's just how we were how we were created. And, and I'm confident that if people bring more presence and mindfulness to it, it doesn't have to look like a meditation sitting still. It could be blasting, you know, intense techno music and running up a hill, you know, while you scream at the top of your lungs, like it doesn't have to look a certain way.

Jennifer Helene Popken 21:16
So what I'm picking up on then is in contrast, most people who, you know, if people are actually doing some sort of movement practice, right? Maybe they're doing it within a structure that just has been handed to them, you know, well, I'm going to do like you said, like, I'm gonna do my upper body, and then I'm going to do 20 minutes on the treadmill. There's no attention to that. Right? It's just kind of a thing. It's more of a checklist on your day. So how I'm picking up that you want more intention, you want more free style to it. Right? Am I is that is that accurate?

Unknown Speaker 21:53
Yeah. Because like, let's just call that lady or man that you're talking about this, this call it? Jane. Jane is like, this is her thing. She wakes up in the morning, first thing she has happened the treadmill and then she does 20 minutes of resistance training, she's checked that off your list, right? She feels good about herself, because she's done that and I am that I am Jane. If you know, john, you guys, you know, for a man. And so then she wonders why she's feeling a lack of fulfillment in her relationship in her career. She's wondering why she's reaching for, you know, her cocktail at five o'clock, when actually she'd rather have a green juice, or she's wondering why she's, you know, needing something salty and crunchy at, you know, 8pm, when she knows that, actually, she needs to lose 10 pounds. And it's just not really serving her high school, but she wants it and she's unwilling to compromise, she's got to have it. And the reason why I bring this up is because I work in the field of behavioral change. I write behavioral change methodologies for institutions and universities and organizations. I build online programs for different lifestyle medicine protocols, I work with 1000s of people who are changing their diets, changing their lifestyle practices, all you know, for a better outcome with their health in their lives and themselves towards that aim of, you know, reclaiming your birthright to freedom and health and joy. And my premise is that if Jane were to take a little more mindfulness into her workout with her in the morning, she might find that those other behaviors have completely dissolved. They don't exist anymore. They're not causing her the agony and pain and suffering that they were. And that she's experiencing more and more freedom, because she's resolving the very thing that stagnating herself, and that's getting, you know, smeared on other people in her life at work, Tom, and then her own inner self talk. And so there's this, this, this, this feeling in your skin, that the comfort like I this is my home, this body is my home, and really be able to excavate and clean out that home in a way that's very deep, is worthwhile.

Jennifer Helene Popken 24:14
Yeah, that's awesome. So, you know, I think there's a lot of you hear this term all around like hacks, right? And first of all, how do you when you hear that term? What what emotions bubble up for you and, and how is what you're doing?

Unknown Speaker 24:31
Not a hack.

Unknown Speaker 24:32
Ah, I love that word. I get excited and thrilled, and I hear that word because there are so many hacks in my life. You know, just just today I was reading about garlic. And like in a different ways to make having fresh garlic in your life more accessible. It's a hack. So I think life hacks or I'm all about it, and it's exciting way to focus on one thing when there are so many 1000s of things. Yes, um, I would definitely consider this a hack, but it's not quick and easy. In a way that you have to be consistent, mindful presence requires more of you than what I would necessarily consider like your average hack. Hack for people like me and you, and hopefully our listeners, you know, this might be something that could also be considered a hack, but it's not something to be taken casually. You know, if you do things in a half assed way, you know, you're going to get half assed results. So this is, as with any hack, quote, unquote, you got to really take it on. And I think the first step, to go back to your question for just a moment was, you know, be that really just tap in and tune in? Like, where am I today? I don't know about you, Eric. But sometimes I asked myself that question, and it's already 2pm. And I'm like, I haven't even checked in with myself, like, what's that about? You know, how am I? Well, actually, I'm a little upset that I didn't have the best conversation with my romantic partner last night, and that's still actually polluting my space. And that's not okay. Um, and so I think it you know, in our busy lives, we have to check in with ourselves, or we can't, we can't become successful entrepreneurs, we can't become great parents, or partners.

Jennifer Helene Popken 26:11
Yeah, that's awesome. And one of the things that we were talking about, I'm really curious to learn more about is you you've, you've developed, you know, kind of an easy entry point with this seven day free lifestyle plan, right? A some sort of lifestyle plan, Tell, tell me, what is what is that blue? What does that look like? What can people expect if they enroll in that?

Unknown Speaker 26:31
Yeah, why want to offer the listeners today, a free seven day lifestyle plan, it's a downloadable PDF that's beautifully designed, and it's just guiding you through what seven days could look like for taking you where you are today. And perhaps unveiling another layer that's available to you that you you may not be able to see at this moment. So just take a little bit of preparation, right, because I'm asking you to make your own food, I also offer links, if you don't, you know, really have the time or desire to do that to get food that's clean, non GMO organic, it is a plant based program. And it's gonna, you know, require you or request of you to either reduce or eliminate certain stimulants in your life, like sugar, flour, nicotine, recreational drugs, caffeine, even. So it's a great way to kind of cleanse a little bit, reboot your system. And so it's seven days where you can, which is a big commitment, maybe just do three of the days, maybe just try one day, you know, it's all good. But I feel like as soon as we can clarify our vehicle, then we can have freedom to think more clearly. Because we're not our brain isn't reaching for coffee and sugar all the time. I know most people that that I know, are really just living at Cafe lattes until three o'clock. Right. And I assert that that's going to have an impact, you know, with your adrenal is at some point, that's, that's my experience, at least. And then there's this weight gain that can't be manageable. And you've got these dark circles under your eyes, you don't understand why your energy is wacky, and you can't sleep at night. So this is a way for anybody, you know, whichever category you fall in to try some new recipes. I was on Master Chef way back when, as a final cast member, I'm so excited about food. I'm building actually a culinary program for a Health Institute right now. And so healthy food can taste greats, the recipes are awesome. Maybe some new ideas, maybe some, you know, familiar ideas in there as well. And then practices journaling, you know, exercise movement practices are mentioned in there as well. It's not 100% movement focused, that's going to be up and coming in. So I'm excited about the opportunity for people who are listening who decide to take this option. You know, to read it through prepare for it, you know, because you might develop some detox symptoms, which could be like headaches and kind of just fatigue, which means it's working. And so you probably want to set yourself up on a Saturday or Sunday, or when you've got some free time just to kind of go to bed early and not need to be super on it after 4pm especially on day one and day two.

Jennifer Helene Popken 29:06
Yeah, interesting. You know, the the plant base thing I since I guess COVID started which guy we're going. So eight months ago, I've been doing this for eight months now. Yeah, I guess. Yeah. My wife when primarily 99% plant based with her diet, and her nutrition, and, you know, I therefore Of course, you know, I cut down severely on the amount of proteins that are animal proteins that I and, you know, we come from the fitness industry, especially, you know, CrossFit, which is like protein, Protein Protein. It's been really interesting for me that I don't feel any different. I lost a couple pounds right away. Lot of especially and when you start to remove that stuff, like it doesn't what I like about the plant base thing is it's not in my mind, it's like well, you just It's based on plants, you just look at your plate, and have mostly plants and vegetables. That's a huge transition for most people versus like, I was always raised for some reason, one way or the other, I don't know why, you know, you start with your protein, your animal protein you build around it, right? And just that simple change and shift has been really interesting for me. And I find that, you know, I think there's the plant based movement is going to be really powerful. And that's someone who to me two years ago, never would have said that. So it's interesting. And it's opened up to a lot of really cool meals that I've never would have eaten before, too. So that's really interesting, you know?

Unknown Speaker 30:44
Nice. Yeah, I think that you can be really unhealthy as plant based eater, as well. So, sure, we are Yes, I think it's really important that people get informed. And this 70 lifestyle plan would be a great opportunity to, to understand what a balance day looks like. or any of the programs that I've built with other organizations, because you can actually have some massive deficiencies, if you're just going for the potato diet, or the you know, after a pizza diet, like you really need a variety of fruits and vegetables, plant based foods in your life. And you can also feel really hungry in a plant based diet. So Eric, I'm curious what else you experienced? That outside of the weight loss? Did you experience any deeper sleep or more vitality, sexuality? Just curious if there's anything else that you notice outside the witness?

Jennifer Helene Popken 31:37
You know, the big thing was removing, I think, for me was taking out dairy. You know, I have asthma and allergies and all kinds of issues. And that kind of went away, I even really rarely snore anymore. So everyone's really big. I do find that I can eat more and maintain a healthy body weight, I mean, just the sheer volume, right? What feels like volume of food, which I love to eat. So that's no problem here. So that those have been the big things. I do think my sleep has gotten better. I haven't really taken any extra probably journal a little bit. But yeah, and just, you know, just a general sense of feeling lighter is a big one, too. I just feel lighter, you know, not necessarily by the, my, you know, scale weight, but I just feel lighter. My digestive system is moving well. So yeah, that's

Unknown Speaker 32:31
Yeah, cuz when you were speaking, I was thinking about the audience listening. And what you just suggested, what you just spoke about, regarding your digestion moving well is a critical piece, the more research they're doing on probiotics, the more they're finding that probiotics taken orally that have to pass through the gastric fluids to get to your large intestine and small intestine are not as effective as they had hoped. But what they are finding is that the that not all fiber is created equally. And that we need a variety of plant based fibers for those good guys as good bacteria to grow on. And, to my surprise, we need fiber from sweet potatoes and squash and apples and broccoli and all kinds of different plant based foods that are, you know, insoluble and soluble fibers. And that's what makes the good guys grow in our microbiome, which is so exciting to learn. And it's really that simple, you know, a variety of plant based foods.

Jennifer Helene Popken 33:36
It is in my wife listens to a particular podcast by a doctor who is

Dr. Greger?

No, it's a it's a female, it's a woman she I can't remember it is I think it's like the plant based something. She's also an endurance athlete. But she's she's specifically in the world, the cardiovascular field, and, you know, she talks about you, the goal is to get X amount of, you know, variety of fruits and vegetables every week, and you don't have to eat the same thing every day, you just want a lot of variety. And specifically for that reason, which is, you know, the variety in the gut, is what creates a healthy biome. And it does I have to say it's, it's, you know, because I used to take a ton of supplements a ton. Most of it was given to me for free, which was thank you for everybody who did but you know, it was just something that I found I just don't need anymore. I don't take a lot of them and I take you know, D and zinc and you know all this stuff for that we're supposed to be taken for COVID just to kind of boost all that. But, you know, I think if people can really focus on their gut health, that's a huge factor in just about everything in your life, it spills, right,

Unknown Speaker 34:41
mental health, everything and our emotions affect our gut health too. And that's why experiencing joy through movement, experiencing pain and letting it go through movement, you know, can can be so hugely valuable. And our biome is essential to to pay attention to and if it's not heavy, Meat based diet and a high fat diet like a ketogenic or traditional paleo, some paleo versions can really make the gut, lethargic, stagnate and sticky. And then you have permeability issues, then it backs up into the liver function, which then backs up into the hormones. And so you start to have suboptimal performance in so many important critical systems in the body like the liver, large intestine, and we don't want that. So eating more we need more plants is definitely helpful. And, you know, hopefully you can find great fun ways to make it exciting like today I made garlic greens and I made the Chautauqua mushrooms with seaweed and ginger and, and that's just my, that's my art. And I just derived so much joy from experimenting with foods. And on my blog, there's also more recipes and I'm just really into it. It's just my thing.

Jennifer Helene Popken 35:52
what's what's one of your top three favorite plant based recipes on your blog that people can go to and look, including myself?

Unknown Speaker 35:59
lately? I'm really into so funny, everybody asked me the same question. It totally was my mind. Breakfast. It was like, eat breakfast.

Jennifer Helene Popken 36:10
That just such a funny question to ask it of all the things they could ask, you know,

Unknown Speaker 36:14
Oh, I love it.

Unknown Speaker 36:15
So there's a breakfast idea that I'm really crazy about this time of year. And it's a squash potage and it's not the most aesthetically pleasing but it's it's a beautiful braised squash with a whole spices and I just find it to be so satisfying and warming this time of year and and just so so beneficial. I mean the beta carotene and vitamin A found in in squash and you could use butter not you know I like to use red curry or Hubbard or cub Kabuto squash. I think that's how you pronounce it

Jennifer Helene Popken 36:52
or even a tomato fridge right now.

Unknown Speaker 36:55
Yeah, so that's one of my one of my favorites these days that I'm loving. Let me see and I just made I'm from Maryland. I grew up in Virginia outside of Washington DC but if you know my mother was really a big Maryland deliver. And she there's a big there's a spice called Old bases near this weekend. I'm gonna post soon. This weekend I made chickpea flour pancakes with Old Bay seasoning. And it was a you know, an in memory of her and and in our my Maryland heritage, that was fun.

Jennifer Helene Popken 37:27
So that's a,

that's a good one.

Unknown Speaker 37:31
When there are so many actually on there, I'm just inspired. I'm really into chogha tea these days. If you're an avid coffee drinker, I love replacing it with some freshly brewed Chaga. Or you can get the for SIG Matic powdered packets, I think that's a great option if you want to transition off coffee, but you still want that ceremony of the warm beverage. And when I say ceremony, I feel like you know cutting the coffee addiction is not as simple as just not leaving it off the table. That's not an option. You have a tea just doesn't cut it. I'm just going to be honest. It's just doesn't. I mean, people might pretend that it does. But the coffee drinkers, I know they want that satisfaction. They want that kick, they want that focus, they want that energy. And chogha does it something about it, it also suppresses the appetite, I usually put a little bit of milk in it. And I there's a recipe on my site that talks about that too. I'm a really big fan of chocolate, the research is compelling around it's cancer finding properties, energy producing properties, DNA methylation optimization, I mean, it is really great to put into your life.

Jennifer Helene Popken 38:33
Awesome. Awesome. Well give us all that. Jennifer lien tell us like where do they find these recipes? Where do people get the seven day free lifestyle plan where you give us the goods? What do you got?

Unknown Speaker 38:42
So go to Jennifer dash Helene calm, and you'll be prompted to enter your email address, I can send you the downloadable PDF. And, you know, feel free to reach out to me on the contact page there. I'm happy to schedule a session with anyone or just get on the phone to talk more about all these things that I'm so deeply passionate about. Inspired by? And is Jennifer daschle calm.

Jennifer Helene Popken 39:07
Awesome. Well, thank you so much for this. It's it's um, you know, I feel that, you know, you and I have been in the fitness and health industry for quite some time. So a lot of these things may seem to us kind of normal. But I know a lot of people who, you know, this, what we just talked about for the last, you know, 40 minutes is very new and can be a lot to take in and big transitions for people that maybe you and I like I said, I've been in this world for a long time. So I urge people to go check out our website, take steps, you know, incrementally to get to where you want to be. You don't have to go all of it at once. Right? As she was saying earlier, so yeah, great stuff. Really appreciate coming on. It's been an absolute pleasure. And I'm sure we'll be talking soon.

Thank you very well, everyone.

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