How to Use the Power of Food for a Healthier Lifestyle with Dr. Rupy Aujla

Have you ever asked yourself what diet works for you? If you have, you're not alone.

Everyone wants a healthy lifestyle, but not everyone knows how to start. You can go to the gym every day or restrict your calories to lose weight, but it won't work if you don't start from the very foundation of it all: food. The nutrition, wellness, and the medicinal benefits you can get from eating and preparing a healthy and balanced meal are the beginnings of a thriving lifestyle.

In today's episode, Dr. Rupy Aujla discusses with us the power of food and the importance of a healthy lifestyle. He also shares with us his journey toward healthy living and how we can incorporate his learnings into our everyday lives.

This episode is for everyone who wants to start changing their lifestyle for the better!

Here are three reasons why you should listen to the full episode:

1. You will learn the importance of preparing and eating good food in your health and wellness.
2. Dr. Rupy also shares his advice on external medications and lifestyle habits you can do to start your health journey.
3. Discover the medicinal effects of eating well and living a healthy lifestyle to your well-being.

Resources

• Rupy Aujla's website, The Doctor's Kitchen
• The Doctor's Kitchen: Supercharge your health with 100 delicious everyday recipes by Dr. Rupy Aujla
• The Doctor's Kitchen - Eat to Beat Illness by Dr. Rupy Aujla
• The Doctor's Kitchen Podcast by Dr. Rupy Aujla
• The Doctor's Kitchen Newsletter by Dr. Rupy Aujla

Episode Highlights

Dr. Rupy's Journey Toward Food Appreciation

• Rupy grew up in a household with a general interest in eating well and trying different cuisines.
• When he went to medical school, he started to appreciate, cook, and experiment around food, which led to him eating healthily.
• He encourages the recognition of innate individuality, both from a mental and physical point, instead of a dietary persuasion.
• When he was 24 years old, he was diagnosed with atrial fibrillation, which further sparked his health journey. His mother encouraged him to try a different lifestyle, which helped him overcome his illness.

The Importance of Being Healthy Inside

• You have to first focus on feeling good on the inside rather than looking good on the outside.
• Your goal and focus on losing weight are crucial in starting your health journey.
• Changing the way you eat and approaching a different lifestyle take time.

Dr. Rupy's Advice for People Starting Their Health Journey

• Quick results are not sustainable. You would want stability in your health journey to stop the cycle of unhealthy practices.
• His first book, The Doctor's Kitchen, is a “foodie’s journey” that talks about fascinating facts about nutritional science and plant-predominant diets.
• His second book, The Doctor's Kitchen - Eat to Beat Illness, applies the principles from the first book to different parts of the body.

The Social Components to Our Health

• Gratitude penetrates through every action of his life.
• You can see the importance of social groups and physical connection through gratitude.
• He talks about the psychogenic environment and how reliance on machines creates a lifestyle of isolation, which is not suitable for us as social beings.

The Beauty of Eating and Preparing Good Food

• You create a connection with food in cooking ingredients with your own hands.
• Mindful cooking acts like meditation.
• In cooking, your physical senses are activated.
• Prioritization enables you to prepare food on your own despite a busy schedule. If you start slow, you will build up the habit.

Advice on External Medications and Importance of Rest

• Lack of sleep and rest can lead to unhealthy practices and diseases.
• Getting much sleep and rest is something that Dr. Rupy is also working on himself. He started by quitting caffeine and improved his other sleeping habits.
• Rupy encourages the use of external medications or supplements such as trying yoga instead of using melatonin.
• Find a treatment approach that works best for you.

5 Powerful Quotes from This Episode

“My suggestion to everyone is to focus on wellness and actually feeling as good as you can in yourself rather than an archetype or way of looking.”

“It's not just about how you look; it's about how you feel internally.”

“We've evolved as human beings to be part of tribes. And, unfortunately, living further and more isolated lifestyles, it's eradicated gradually.”

“You'd gain more from the meal and the recipe by being more engaged in the cooking process and the eating process as well.”

“I think me having conjured up gratitude for everything around me in my environment has given me a deeper understanding of the oneness of everything.”

About Dr. Rupy

Dr. Rupy Aujla, MBBS, BSc, MRCGP, founded The Doctor's Kitchen, which aims to educate everyone about the medicinal benefits of eating well. He is a Sunday Times bestselling author of two books, The Doctor's Kitchen and Eat to Beat Illness.

Dr. Rupy is also the founding director of the non-profit organization Culinary Medicine, which aims to teach doctors and medical students the pillars of nutrition and the importance of cooking. He specializes in general practice and is a firm believer in the power of food and proper lifestyle changes to heal people.

If you want to learn more about Dr. Rupy's advocacies and journey, you can visit thedoctorskitchen.com.

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To feeling radically loved,

Rosie

Yoga Nidra for Transformation

You know that glimmer of pure peace you experience in a yoga class? Maybe when you feel that true marriage of movement and breath? Maybe in savasana, when you feel blissful and more centered than any other part of your week? Where you truly feel that connection to an elemental part of yourself that you know is there, but is often buried under worries, stress and daily life? Yoga Nidra takes you on a journey to that place.

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The body scan alternates between a wide and narrow focus of attention, from focusing on your little toe all the way through the entire body. This allows us to fully integrate into our physical being, and what grounds us, and keeps us in the present moment. The body scan trains your mind to be able to move from detailed attention to a wider and more spacious awareness from one moment to the next.

Enjoy the Podcast?

If you felt radically loved from listening to this podcast, subscribe and share it with the people you love!

Love to give us 5 stars? If you do, we'd love a review from you. Help us reach more people and make them feel loved.

Do you want to help women know their bodies better? A simple way is to share what you've learned today on social media.

FREE meditation ebook! Create a daily meditation ritual in just seven days! Download BUILD YOUR DAILY MEDITATION RITUAL and other freebies at RadicallyLoved.com!

Enjoy the Podcast?

If you felt radically loved from listening to this podcast, subscribe and share it with the people you love!

Love to give us 5 stars? If you do, we'd love a review from you. Help us reach more people and make them feel loved.

Do you want to help women know their bodies better? A simple way is to share what you've learned today on social media.

FREE meditation ebook! Create a daily meditation ritual in just seven days! Download BUILD YOUR DAILY MEDITATION RITUAL and other freebies at RadicallyLoved.com!

Don't forget to send us messages on Facebook, Twitter, and Instagram. Thanks for listening!

To feeling radically loved,

Rosie

Getting in the Flow of Your Infradian Rhythm with Alisa Vitti

As women, we continuously want to be the best version of ourselves. We are always into the new trends in diet, fitness, and wellness plans so that we can achieve our best at every stage of our lives.

More often than not, we get frustrated when we don’t achieve results in the time frame that we have set. And that’s okay. It’s not about us; it’s about how we have misperceived our biological make-up all this time.

In today's episode, Alisa Vitti shares with us women’s second cycle, the infradian cycle. She gives us valuable insight into how we can pattern our life after it to achieve the goals that we want for ourselves.

This episode is for every woman whose fitness goals are frustrated. Tune in to understand and embrace yourself for the better.

Here are three reasons why you should listen to the full episode:

1. Find out how women are misinformed about how to do our diet and fitness plans.
2. You will learn why women's brains are constantly changing and complex.
3. How does Alisa feel radically loved?

Resources

• In the FLO by Alisa Vitti
• “Estradiol increases the frequency of multiple synapse boutons in the hippocampal CA1 region of the adult female rat” by CS Woolley, HJ Wenzel & PA Schwartzkroin
• MyFLO Period Tracker app by Flo Living
• The Cycle Syncing Membership by Flo Living
• Radically Loved Radio Episode 94| Rad FLO with Alisa Vitti the 'Hormone Whisperer'

Episode Highlights

On Her Book In the FLO

• What prompted Alisa to write this book is to answer the question of why women are struggling so much.
• The book aims to help women battle out hormonal issues and understand why things are the way they are.
• Having the right information will help women navigate the struggles that they face.

Why Women Do Not Have the Right Information

• Women are being left out of medical, fitness, and nutrition research. These are critical information that supports diet and fitness.
• Diet trends are not universally beneficial, particularly for women in their reproductive years. Most of the studies on these diets are tested on men and postmenopausal women; therefore, the results only apply to their cohort.
• For reproductive women, Intermittent fasting, keto diet, and high-intensity interval training worsen insulin sensitivity. They also increase brain fog, decrease metabolic speed, and shrink the ovaries.
• Gender bias is still prevalent in the 21st century.

What Is Infradian Rhythm?

• Women in their reproductive years have a second biological rhythm that men do not have. It is called the infradian rhythm.
• This biological rhythm is active for women between puberty and menopause.
• It governs six systems in the body, namely, the brain, metabolism, microbiome, immune system, stress response system, and reproductive system.
• This answers the question of why women are stressed, overwhelmed, and prone to hormonal and autoimmune challenges at rates that men are not.
• It happens because we are living, eating, and exercising in a way that fundamentally disrupts the infradian rhythm and, consequently, the body systems as well.
• The symptoms that women experience are not separate but are connected to each other.

The Cycle Syncing Method

• This method can help us organize what we eat, how we exercise, and how we move around what is optimal with our biology.
• During the first half of your cycle, the follicular and ovulatory phases, your metabolism is slower. Thus, you only need to eat fewer calories.
• In the other half, the luteal phase and the menstrual phase, you need 237 more calories per day. You have to eat slow-burning calories because your metabolism speeds up.
• When your metabolism speeds up, you are at a higher risk for destabilized blood glucose levels and insulin patterns. Thus, you have to eat strategically.
• If you adjust your caloric intake to match your infradian cycle, you will optimize your insulin, blood glucose levels, and weight without depriving yourself.

Fun Fact About Fitness

• During the first half of your cycle, your cortisol levels are naturally lower. You can do high-intensity interval training and cardio. As a result, you’re going to build lean muscles and use your fat stores and optimize your metabolic function.
• In the second half of your cycle, your resting cortisol levels are higher. Studies show that if you do high-intensity interval training, you are going to turn on fat storage and muscle wasting.

The Complexity of a Woman’s Brain

• In a 1996 study, Dr. Catherine Woolley discovered that the female brain changes by 25% in a month or one infradian cycle.
• Every month, you have different cognitive gifts that you can use to your advantage to do things more efficiently at different times of the month.
• Women do not wake up the same way every day. Women have a more complex brain; thus, the way we operate is also complex.
• You can find in the resources section of her book the four morning routines that you can follow based on the infradian rhythm.

Managing Your Time

• In the sixth chapter of her book, you will find a time management system that incorporates both the circadian biological rhythm and the infradian biological rhythm.
• This system can help women plan their days and the whole month to optimize their biological reality.

Doing Intermittent Fasting Right

• You can do intermittent fasting once you are menopausal.
• Until then, the only safe intermittent fasting for you is from dinner to breakfast at a 12-hour maximum window. Anything longer disrupts your body systems.

The Future of Wellness

• Biohacking will be based on biological rhythms, especially for men and women.
• The field of chronobiology is more focused on the circadian rhythm. Women need a lot more studies on the infradian rhythm.

5 Powerful Quotes from This Episode

“I'm just really frustrated by the fact that it's the 21st century, and we, as a female population, are basically still being given crumbs.”

“Women have been keeping the fitness and nutrition industries going for decades—our dedication, and our motivation, and our willingness to try and show up and be good students and try something new. It's not you. It's that stuff that is not designed for your biology.”

“Once you have the correct information, you can start doing the right things that yield the correct outcome or the desired outcome. This is biohacking.”

“You just need to embrace the fact that you have these dynamic patterns in the body, and you have to stop trying to force yourself to be static and do the same thing and stick with the same thing each and every day.”

“You are not being given the short end of the stick by nature. It’s quite the opposite. You have an extraordinary brain. You have an extraordinary metabolism. You have an extraordinary immune system.”

About Alisa

Alisa Vitti is known as the hormone whisperer. She is an expert on functional nutrition and women’s hormones. She is also the founder of FLO, a modern hormone healthcare company.

You can connect with Alisa on Instagram and Facebook or visit FLO’s website.

Enjoy the Podcast?

If you felt radically loved from listening to this podcast, subscribe and share it with the people you love!

Love to give us 5 stars? If you do, we'd love a review from you. Help us reach more people and make them feel loved.

Do you want to help women know their bodies better? A simple way is to share what you've learned today on social media.

FREE meditation ebook! Create a daily meditation ritual in just seven days! Download BUILD YOUR DAILY MEDITATION RITUAL and other freebies at RadicallyLoved.com!

Don't forget to send us messages on Facebook, Twitter, and Instagram. Thanks for listening!

To feeling radically loved,

Rosie

Turning Your Fear into Power with Koya Webb

We all want to be brave enough to confront our fears, but we often find it difficult to succeed. We are scared of what the future holds. But at some point in our lives, we realize that holding onto our fears will only lead us to an unhappy and unproductive life.

When we face our fears, we open ourselves to new opportunities. We surprise ourselves with what we can do and what we can be. Confronting our fears can lead to social change that can benefit all of us. Change is always scary. Facing your fears is never easy, but it's worth it in the end. 

In today's episode, Koya Webb shares with us how we can turn our fears into our strength. She discusses how overcoming difficult conversations and confronting social injustices with love can result in social change. She also shares with us her journey towards self-love and the advantages of yoga and meditation.

If you want to change your life by embracing your fears, tune in to the episode! 

Here are three reasons why you should listen to the full episode:

1. You will learn how to confront your fear and use it as a tool to overcome your struggles.
2. Koya Webb gives advice on how to deal with difficult conversations that can lead to social change.
3. How does Koya Webb feel radically loved? Find out toward the end of the episode.

Resources

• Let Your Fears Make You Fierce: How to Turn Common Obstacles Into Seeds for Growth​ by Koya Webb
• Koya Webb's websit​ e
• Get Loved Up Podcast by Koya Webb​

Episode Highlights

Pivotal Moments in Koya's Life

• As a child, she grew up full of fears. She was afraid of speaking up and embarrassing her family and herself to other people.
• The hardships in her life led her to become more grateful. She feared that if she's not appreciative enough, the things she has will be taken away from her.
• She found yoga and started her spiritual practice after a track and field injury. It enabled her to feel more connected and fulfilled in her life.
• Removing her fears and recognizing her power and fierceness gave her the ability to step into who she truly is.

Experiencing Trauma Through the Normalization of Social Issues

• Society sometimes tends to normalize issues so quickly that we don't even realize we're being traumatized by it.
• Creating uncomfortable conversations leads to changes. We are all part of the change we want to see.
• Through breathing exercises and meditation, Koya was able to understand her fears.
• We have to breathe love into spaces and issues society has normalized or doesn't want to discuss.

Why People Are Scared to Talk About Complex Social Issues

• People don't want their comfort challenged, so they tend to choose what is easy.
• If something is not okay with someone, it's not okay for everyone.
• We have to communicate with each other to heal and feel love through difficult conversations.
• When something frustrates you, you are scratching the surface.

How Koya Uses Her Fierceness to Overcome Her Fear

• When Koya got injured, she started doing yoga and figuring out what she would do next. She realized she wasn't loving and taking care of herself during those times.
• People should realize that loving everyone and opening up conversations mean loving themselves and creating change.
• Talking about social issues is uncomfortable, and it's okay. Growth and evolution are always messy.
• Breathing exercises help her overcome discomfort and get through hardships in her life.

Koya's Motivation on Continuing Her Purpose

• Koya reminds herself that life is a duality. You have to show up in your life because light comes after darkness.
• Looking through nature gives you a sense of what it feels to be human.

On the Younger Generation’s Struggle with Anxiety and Stress

• The use of technology created a lack of tangible connection and human touch, which adds to the younger generation's anxiety.
• Anxiety is a compounded fear and affects mental health. Feeling fear is normal.
• Doing yoga and meditation and taking deep breaths can help with anxiety and stress.
• Oversharing your life can lead to fear. You have to process your emotions first to avoid basing yourself on other people's opinions.
• Go back to nature and connect to heal some fear.

How Koya Fills Her Love Bank

• When you're in a dark moment in your life, do the things you love to process your pain.
• It's okay to talk about darkness. You don't have to fear challenges.

The Person Who Gave Koya a Solid Foundation

• Koya's biggest inspiration is her mother.
• Her mother always reminds her to ask herself if she's happy.
• When you're living, you will experience emotions.
• Our stories are what make us beautiful.

Koya's Definition of Freedom and Her Advice to Others

• Freedom is being able to express yourself, to love and be loved freely without judgment and fear, and to receive love.
• She reminds people that they are loved and necessary in this world.

5  Powerful Quotes from This Episode

“When you grow up in a space of fear, you are afraid of yourself.”

“Once I removed all those fears, all those barriers, and all those and lies, I was able to step into who I truly am.”

“People don't want their comfort challenged. People are comfortable with things like, ‘Oh, everything's okay, and it's fine.’ No, it's not. If it is not fine for someone, then it is not fine for everyone.”

“I can see at the end of the day, we all want to love and be loved. And there are people on both ends of the spectrum that are not happy and suffering. So let's talk about it.”

“There are people who have good intentions, and they just don't realize that they're not loving themselves by not loving everyone, by not listening, or not caring, or not opening up the conversation. But then once they realize it, there's an opportunity to change.”

About the Guest      

Koya Webb is an international yoga instructor, health coach, and author. After a track injury that put her promising career as an Olympic Gold Medalist on pause, she turned to guide others to happiness through physical, emotional, and spiritual awareness. She is devoted to helping others understand their fears and thrive with their unique gifts and talents. 

If you want to connect with Koya and join her community focused on self-love, you can visit koyawebb.com.​

Enjoy the Podcast?

If you felt radically loved from listening to this podcast, subscribe and share it with the people you love!

Love to give us 5 stars? If you do, we'd love a review from you. Help us reach more people and make them feel loved.

Do you want to turn your fear into power? A simple way is to share what you've learned today on social media.

FREE meditation ebook! Create​             a daily meditation ritual in just seven days! Download

BUILD YOUR DAILY MEDITATION RITUAL and other freebies at RadicallyLoved.co​m!​

Don't forget to send us messages on Faceboo​k​, Twitte​r,​ and Instagra​m.​ Thanks for listening!

To feeling radically loved,

Rosie

Creating Your Own Reality and Tapping into the Divine Within with Christy Whitman

Many of us face obstacles every single day. There are times we can handle them confidently and there are times when we feel like giving up. But, it’s not the obstacles that limit us. Our reaction towards them can make or break our path to fulfillment. We have the innate power to move and change the course of our lives. We are meant not only to survive in life but also to thrive in it.

Joining us in this episode is law of attraction coach Christy Whitman. She shares how we can tap into our divine selves and how our thoughts and words can change our reality. She also shares some valuable insights on how we can thrive in any situation and how we can attain a life of abundance that has always been meant for us.  

Check out the episode highlights below if you want to start living the life you are meant to live. Be sure to subscribe and listen to this podcast!

About Our Guest

Christy Whitman is a transformational leader, Master Certified Law of Attraction Coach, and New York Times bestselling author. She is also the CEO and founder of the Quantum Success Coaching Academy, a 12-month Law of Attraction coaching certification program. Christy’s work has been featured in several magazines, and she has appeared in The Morning Show and The Today Show.

How to Tap into the Divine Within You

Christy’s Journey

• In her 20s, Christy had everything that she thought would make her happy, but she was still miserable inside. Thus, she began meditating.
• She realized she was extremely judgmental and critical of herself. When she understood that she can shift her perspective, good things began to manifest.
• One night, while meditating, she heard a voice that inspired her to write her book.
• She started speaking in spiritual bookstores and churches to promote her book. That’s when people told her she could be a coach.

Our Divine Self

• Our divine self is there for each one of us.
• When we understand that we're more than just our physical body, that's when we can tap into the quantum field. It is where we can tap into the energy of what we want to experience in our lives.

Coming Out of the Lack Mentality

• The love of money, not money itself, is the root of all evil.
• Money, like everything else, is light and energy. However, there is no empowerment if you look at money as your source.
• Money responds to the energy we give. If we say that money has power over us, we have a dysfunctional relationship with money.
• The lack mentality comes from a victim consciousness where things happen to us. Instead, we need to move into that next level of consciousness where we exercise our free will.
• We need to allow ourselves to understand that we can have what we want and we deserve it.
• It's the belief that we are limited by our backgrounds that keeps us limited. Thus, we need to shift our perspective.
• When your perspective comes from a place of empowerment, you're opening up your energy. You're coming from a place of choice, not a place of lack or limitation.

The Power of Words

• Instead of looking at what's wrong and bad, look at what's right and good.
• Everything is vibration, and we are energy towers. We are sending out signals every day through our thoughts, beliefs, and actions.
• If we want fulfillment, we have to consider both our physicality and non-physicality.

Financial Wellness as Part of the Divine

• Money is part of our spiritual journey because we need it to survive.
• We are divinely designed not only to get by but also to have abundance in all aspects of our life. That includes our financial wellness.
• Our mind is always looking for the next best thing. Nothing is ever enough. But when you appreciate something, no matter what it is, you're in alignment.
• Everything of a higher vibration—passion, success, contentment—are energy first. And then the form follows the energy, not the other way around.

Freedom in Contrasting Experiences

• We're always going to have contrasting, unwanted experiences.
• When we give our attention to the contrast and let it affect us, we continue to create more contrasting experiences.
• Focus on the options you have and the clarity you need to notice.
• Shift your energy to connect with your divine self. Focus on what you want to feel, not what you don't want.
• When in contrasting situations, practice your faith and commune with your divine self. There is no other solution.

5 Powerful Quotes from This Episode

• “You create your own reality.”
• “When we allow ourselves to understand that we can have what we want and that we are deserving of it and it's our birthright and that we're divinely designed to have abundance in all aspects of our life and to have loving and supportive relationships and be able to have creative self-expression, whether it's a book or a painting or a piece of music or a business or a product or whatever it is that we're wanting to give our unique energy signature to, all of it is supposed to thrive. We're supposed to be enjoying our life here.”
• “We are divinely designed to thrive, not to survive. We are divinely designed to be able to have abundance in all aspects of our lives and that includes financial. We are divinely designed to have health and well-being and vitality. It's not like the divine goes, ‘Oh, you could only have a little bit of health and well-being.’ No, it's the fullness, 100% full-tilt health and well-being, 100% full-tilt abundance in all aspects of our lives, success in all aspects of our lives.”
• “If you find the reason, the real essence of why you want what you want, all of it, if you really dig deeper and continue to spiral into it, is because you want to feel the sense of fulfillment. You want to spill the sense of all the things that are of a higher vibration, like passion, like joy, like abundance, like freedom, like success, like contentment—all of these things.”
• “My definition of freedom is knowing that you have a choice in how you will react, how you will respond, what your perspective is, what your thoughts are about it. It's being able to be in this world and be able to choose how you want to experience this world. That's freedom.”

Resources

• Quantum Success: 7 Essential Laws for a Thriving, Joyful, and Prosperous Relationship with Work and Money by Christy Whitman
• The Art of Having It All: A Woman's Guide to Unlimited Abundance by Christy Whitman
• Watch Your Words by Christy Whitman

To connect with Christy, you may reach her on her Twitter and Instagram. You may also visit her website to know more about her and her work.

Please help us continue this podcast going by subscribing on iTunes and write a review! Please share this episode with your friends, and don’t forget to send us messages on Instagram or Twitter. Thanks for listening!