Wellness with Kindness: Healthy Living With JB: Recent Episodes
Justin Bennett
Welcome to the “Wellness with Kindness: Healthy living with JB” which will aim to share my fitness journey. I want to empower as many people as I can to start living a more sustainable lifestyle. There are many different forms of healthy habits which will be discussed weekly. From diets, to fitness tips as well as different mindsets on the topic of wellness. Support this podcast: https://anchor.fm/wellnesswithkindness/support
In this episode I take inventory of my show so far and what I want to be able to accomplish in the future. For now, I will be going on a break and look to help hone my podcasting skills. I am also on the lookout for a podcast cohost so please reach out via the following if you may be interested:
https://www.wellnesswithkindness.org
https://www.instagram.com/wellnesswithkindness/
https://www.facebook.com/profile.php?id=100075632012534
https://twitter.com/wellness_jb
Intro Music: https://snapmuse.com/track/loose-change
Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Today's episode I go into the gut in the digestion system and how important it is to your immune system. I cover some foods that are good for the gut and some that aren't so great. I also briefly get into foods that will help with the symptoms of depression. https://www.webmd.com/digestive-disorders/ss/slideshow-best-worst-foods-for-gut-health https://connect.uclahealth.org/2021/03/19/want-to-boost-immunity-look-to-the-gut/ https://www.webmd.com/depression/guide/diet-recovery Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
In todays episode I go over some topics around weight loss and management. Focusing around what type of factors go into how we lose weight, as well as what is considered a safe amount of weight loss on a weekly basis. https://www.healthline.com/nutrition/how-long-does-it-take-to-lose-weight https://www.niddk.nih.gov/-/media/Files/Digestive-Diseases/Digestive_System_508.pdf https://lumen.me/blog/nutrition/what-are-macros-the-building-blocks-of-your-diet https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304 Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari https://www.wellnesswithkindness.org/
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
In this episode I go over what "food freedom" is and how it could be a great alternative to the normal "diet" culture which perpetually has people hating food and turning it into a chore instead of being able to live your life and enjoy it. Food is not the enemy, we should enjoy eating and not feel the guilt that we are eating unhealthy when everything can be eaten with moderation. I will link a few articles I found from my research below, feel free to send me more as I will be digging deeper into this topic in the near future. https://www.healthline.com/nutrition/what-is-food-freedom-getting-started-weight-loss-and-tips#bottom-line https://www.intuitiveeating.org/10-principles-of-intuitive-eating/ https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating https://www.healthline.com/nutrition/15-incredibly-filling-foods https://www.youtube.com/watch?v=M-ibb0lMX1Q Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Today's episode I go over a few articles related to sleep and the importance for proper sleep for your health and wellbeing. Please review the links below for further details into the topics I have spoken about in this episode. https://open.spotify.com/episode/6T1rTYDuUak6nAIFDsD7lM?si=03beccb1c68645f5 https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#5.-Affects-sugar-metabolism-and-type-2-diabetes-risk https://www.healthline.com/health/how-much-deep-sleep-do-you-need#waking-up-tired https://www.healthline.com/health/binaural-beats#potential-benefits https://www.sciencedirect.com/science/article/abs/pii/S0022519312001798?via%3Dihub Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Todays episode I dive into the topic of having a support system when it comes to your healthy lifestyle goals. Whether it be your friends, family members, spouse or even yourself. Know that there are many ways to feel motivated, none of which are there to make you feel worthless or unhappy, instead you should cheer yourself on and enjoy the journey!
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Ellis Valdez was willing to sit down and chat with me about his weight loss journey and how its impacted his daily life. I will give you a quick overview of the episode in Ellis's own words: I had a duodenal switch procedure performed on October 16, 2020. On the day of my surgery, I weighed in at 338 lbs. As of January 18, 2022, I weigh 191 lbs, for a total of 147 lbs lost. At my heaviest, I weighed 348 lbs, but I was likely 350+ for a few years. I avoided the scale a lot those days. A duodenal switch is basically a gastric sleeve coupled with a rerouting of the small intestines. Roughly 75-80% of my stomach was removed, then my small intestines were shortened and reconnected closer to my colon. Links: Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
This episode I go over the definition of what a healthy lifestyle means, trying to demystify it that you have to look a certain way to be healthy. Everyone's healthy lifestyle is different, that's what makes us all unique.
Links:
https://www.oxfordreference.com/view/10.1093/oi/authority.20110803095926845
Intro Music: https://snapmuse.com/track/loose-change
Outro Music: https://snapmuse.com/track/rastafari
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Mental health is a big topic these days, especially around the pandemic. In this episode I share with my audience some of what I've gone through and what I've been able to accomplish with my mental health. Heathy living is not just being physically fit, it means being mentally fit as well.
Links:
https://www.ucihealth.org/blog/2020/01/weight-loss-psychology
https://www.tiktok.com/@jamessmithpt/video/7049313654340193541
Intro Music: https://snapmuse.com/track/loose-change
Outro Music: https://snapmuse.com/track/rastafari
https://www.wellnesswithkindness.org/2022/01/08/pb-oatmeal-recipie/
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Links: Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari An interesting article on calorie restricting and its long term effects: https://sitn.hms.harvard.edu/flash/2020/can-calorie-restriction-extend-your-lifespan/ Workout Videos by Juice and Toya: https://www.youtube.com/c/JuiceToya/videos Help on determining the best Personal Trainer for your goals: https://www.acefitness.org/education-and-resources/lifestyle/blog/6624/how-to-choose-the-right-personal-trainer/ In today's Episode I go over a few key topics that will be brought up quite a bit in this podcast, dieting and exercise. I also touch more on mental health being a big factor in becoming healthy as you need to be able to become healthy for the right reasons. #personaltrainer #dieting #exercising #juiceandtoya #mentalhealth #balance #caloricintake
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Links
https://www.wellnesswithkindness.org/
Intro Music: https://snapmuse.com/track/loose-change Outro Music: https://snapmuse.com/track/rastafari https://worldpopulationreview.com/state-rankings/obesity-rate-by-state https://www.mayoclinic.org/diseases-conditions/prediabetes/symptoms-causes/syc-20355278 https://www.cdc.gov/bloodpressure/about.htm https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/symptoms-causes/syc-20350800 https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631 In this episode I will be going through a few topics related about health concerns that I’ve faced and have been able to overcome. I hope to shed some light on a few topics such as sleep apnea, blood pressure, cholesterol, and Diabetes. All which are linked to being overweight and common in unhealthy people. Of course genetics play a big role in these prognosis too but there is always some kind of intervention that helps at least curve the higher risks such as heart disease. #highbloodpressure #obesity #prediebedic #sleepapnea #healthconcerns #highcholesterol
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
This is my first recorded episode in what I hope to be a long running podcast to help dig deep into wellness in both the mind and body. In this first episode I wanted to read a short synopsis of my story, in later episodes I will try and avoid just reading from a document but I felt like this episode would be the exception. I want to be as raw and authentic as I can be so please bear with me while I get used to speaking on a microphone and then turning it into an episode. I'll include some of the text from what I have written to give you a sense of the direction of this podcast. Please visit https://www.wellnesswithkindness.org/ to learn more as I post on a blog twice a week along with my podcast episode being released every weekend.
I walked into my doctors office one day and she told me I was pre-diabetic, my cholesterol was high, blood pressure was through the roof and I had terrible sleep apnea. My doctor said in order to alter my health trajectory I needed to seriously make an effort.
I then went to a holiday party for work and got dressed up in a nice suit I bought before starting my current job. I noticed that it was really tight on me but it still fit. I then went to the party and mingled with everyone there. At some point in the night my team and I took a group photo. Once I saw the photo from the party I realized I didn’t like what I saw. I was the most overweight I had ever been weighing in around 289, wearing a 2XL and a waist size of 44. I looked at myself and realized that in order to become who I really wanted to be I first needed to change my life and lose the weight I’ve been carrying around the majority of my life. I was ready to look in the mirror and love what I saw instead of seeing someone I hated.
My journey should have been out of love and compassion but instead was the exact opposite. Working through things in therapy has helped me see this and much more. I know now what I did and how I did it was out of necessity of my own sanity, but by no means was it something that's sustainable or healthy long term. I took the calorie deficit model to the extreme and was malnourishing my body because of it. But what I did correctly was I didn’t try to change my life all at once. I didn’t just start working out 5-6 days a week, eating the healthiest food I could find and thinking I could sustain that for the rest of my life. My personal trainer, who I will bring up a lot in the next few episodes, showed me that everything should be done in small incremental changes, which over time add up to significant life changes that I could continue to do long term.
Something else I got from my trainer was to try and think of food as calories in and calories out. To lose weight I needed to stay in a deficit over a long period of time. And this worked, I started losing just one or two pounds a week for a while but as I got stronger and exercised more (without increasing my calorie intake) I started losing 5 pounds a week consistently. Health wise losing a pound or two a week is very healthy, it allows your body to constrict skin but losing it too quickly your body has a harder time keeping up.
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support
Welcome to Wellness with Kindness: Healthy Living with JB. My name is Justin Bennett, I’m in my 30’s living out in Vermont currently. Up until a few years ago I was happy to just sit at home and watch Netflix all day. I ate takeout almost every day mainly because I didn’t want to do the dishes. I experienced a life altering event a few years back and now wish to share that with others and hopefully leave a positive impact in people's lives. I will be going over health tricks, tips and hacks to help you get to where you want to be in your fitness and overall health. I am not a nutritionist and only have a few years of working out under my belt but I plan on learning right along with each and every one of you. So enjoy the journey and please leave feedback!
Send in a voice message: https://anchor.fm/wellnesswithkindness/message Support this podcast: https://anchor.fm/wellnesswithkindness/support