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English LingQ 2.0 Podcast, English LingQ 2.0 Podcast #8: Wellness, Self Care and Going Sober in 2021 I

English LingQ 2.0 Podcast #8: Wellness, Self Care and Going Sober in 2021 I

Elle: Hi everyone. And welcome to the English LingQ podcast with me Elle.

Don't forget if you are learning English, you can study this video as a lesson on LingQ. I will put the link to that lesson in the description. And also if you're listening on any other podcast platform, don't forget to give this episode a like. Yeah.

So this week, I'm joined again by LingQ team member, Shelby. How are you Shelby?

Shelby: Hi Elle. I'm doing great. Thanks. How are you?

Elle: Excellent. I'm good. Thank you. I'm good. And um doing well is, or wellness is the topic of this week's episode. I thought it would be interesting if we chatted about something that we're both really interested in at the moment, the whole self-care, setting goals for wellness for 2021.

Because of course, 2021 is difficult and 2020 was difficult. So it's, uh, it's good to have maybe a plan of action to keep yourself sane and, and well. And, um, and I know that we talked before about a really inspiring kind of plan of action you have for 2021.

Shelby: Oh, well, thank you. I'm, I'm glad to hear that. I was also really inspired to hear, um, that you decided to, um, quit drinking.

And you told me that in, I think in December we chatted about that and, um, I've been hearing other people doing the same. And, um, admittedly, I started making more of a habit out of drinking, um, in the evenings, um, during quarantine last year. And so it's, it's been on my mind. So that's one of the habits I decided to implement for 2021 to, uh, not drink at all.

Elle: Wow. Okay.

How's it going?

Shelby: So far so good. I, um...

Elle: NIce.

Shelby: I haven't really wanted to drink. Um, so the, the habits that I'm focusing on this year are, um, meditate for 10 to 30 minutes every day. Um, do yoga every day, which usually takes me about 30 minutes. Um, and go on a decent length walk, um, at least 5,000 steps. So try to aim for 10,000, but, um, it's not realistic all the time.

Cause it, you know, it takes a lot of time. Um, was that all of them? And then, um, to workout three times a week. So, um, the drinking part, I think is one of the easiest, it's just as soon as you know, you're not doing it. It's just not an option. You don't really have to think about it. Um, I don't know.

What about you? Do you have a similar experience?

Elle: Uh, you know, I stopped drinking in November last year and at first I was great. I didn't, I surprised myself by not wanting to drink at all for months. Even Christmas wasn't as difficult as I thought it would be. But over the last, maybe two weeks or so, for some reason. I dunno,

maybe it's, you know, when things get a little stressful work has been a bit stressful and I just, you know, intense, I have wanted red wine for sure. Yes, I have. Yeah, my husband is drinking still. He doesn't drink a lot, but he does have a glass of red every now and then. And when I see that, just over the last couple of weeks, I've felt

that I want one. I haven't had one, but I think, I don't know. I've never, I've never given up alcohol for a long period of time, except for when I was pregnant and breastfeeding, but that was different. Like I had that motivation. It was like, almost my mind flipped a switch. It's like, no, you can't. So there's no such thing as, um, you know, desire for it.

Cause it's just, you just know you can't, but obviously now I can, if I want to, I don't, I choose not to. So it's my... I'm at war with myself, um, kind of thing, which is always hard.

Shelby: Yeah. I mean, you're just relying on your, your willpower at this point and I've you know read about willpower and it's... it works like a meter, you know?

So like if you use willpower for one thing, um, you know, you're, then later that day you have to use it for something else you're going to, uh, your, your meter of willpower is, is decreasing. So it's a good idea to not try to like, just rely on willpower for like multiple different things all at the same time.

Like if you were also trying to, I don't know, like, um, stop, uh, consuming sugar or, um, gluten or one of those other foods that are pervasive and really addictive too. Um, I've read that it's like not really even advisable to try to do that all at once, just because you're relying on something that is, um, it's um, I guess I would say that it's, um, Okay.

I want to like, run, run this back a little bit to do what I said. Um, you're, you're relying on willpower, which, um, it comes from the glucose in your brain. So like, especially when it comes to food stuff, um, like you, you need to, to eat and eat well to like have the glucose that you need to have the willpower to fight off whatever it is that you want to avoid.

So, anyway, all of it is just to say that. Um, especially when you're around it. Um, that's when it gets, I think particularly challenging.

Elle: Yeah, for sure. Have you found that you've, ,you're using you're eating sugar more or salty snacks more instead of the alcohol? Or are you you're okay, so far?

Shelby: Um, so far I'm okay. Um, I I'm, I eat sugar. Um, I eat. Um, I love salt and salty snacks, so I, you know, have certain things around the house that I can have like, um, popcorn, um, sometimes like some like kettle chips. And, but I, I kind of like, I'm trying to develop a habit of eating, like certain foods. Like, I'm just going to eat foods consistently.

Like I know what I'm going to eat throughout the day. So then I don't really have to have that like negotiation with myself. Um, that does get boring though. So you have to like, in my experience, you have to, um, sort of like switch things up on a routine cadence, but for example, um, a big item that I have every day is a smoothie and it's really big.

Um, I have it right here in this beautiful, um, America cup that I got for $1 at a thrift store. Um, but yeah, it has, uh, frozen, mixed berries, frozen spinach, a full banana, um, a scoop of, um, vegan protein powder and like coconut oil, hemp seeds, chia seeds. Um, and sometimes I'll put avocado in there too. So it's like very filling it's tasty.

It gives me a lot of nutrients that I need in the day. And so it lasts for a good... it kind of depends on the day, but it might keep me full for like four to five hours. And so that's a good chunk out of my day where I don't have to feel like, oh, I'm hungry and I'm busy at work too. You know, like, what am I going to eat?

I just, I want to have certain things on hand. Um, so I don't have to think about it too much.

Elle: Right. And that packs a really like fibrous punch too, all those vegetables and fruits, right? That's great.

Shelby: Yeah. And I recommend it. Um, uh, what about you? I mean, you've been doing the, um, you've been sober longer than I have.

So are you finding that you're like kind of compensating with certain snacks or other vices?

Elle: Yes. Yes.

At first I wasn't and I knew it was too good to be true. And within the first two months, I was like, this, this is easy. I'm doing really well. You know, I lost, I lost some weight. I was feeling definitely more energy, able to sleep better.

Um, and yeah, it's just been over the last two to two to three weeks say I've definitely been consuming more sugar. I just really, really crave chocolate, candy, anything sweet, really. And cream like creamy desserts. So like, uh, you know, even like that squirty cream that you can get to go on the top of your drinks?

Yeah.

I'll just put that on some fruit. So that's good, I guess, but I'm definitely eating more sugar, which is, is, bad too, because, um, my den...I haven't been to the dentist in a while. My dentist isn't accepting patients for cleanings, just like emergencies because of COVID. And so I haven't been for a cleaning for a while, and I know she's going to be disappointed when she gets in my mouth.

Shelby: Well, keep flossing. You know, to try to...

Elle: Yes. I do floss. So that's good. That's good.

Shelby: I know you have a dentist in your family, so, um, maybe, maybe you're better about, um, dental hygiene than, than most. I try to stay up on my flossing habit, but I'm not very good at it. Um, but that's, that's interesting to know. It's, it's interesting to hear about your experience.

Cause, yeah, I'm only three weeks deep into like my healthy lifestyle. And I was thinking the same, like, oh, this is easy. So it's good to be forewarned.

Elle: It may stay easy. It may stay easy for you, you know, everyone's different, but I'm definitely finding, um, and I mentioned this to you before, Instagram accounts...

I don't think you're on Instagram though, but or, wherever, you know, Reddit or wherever you're active. Um, these sober accounts, uh, such, such great inspiration. Um, yeah. There's everything from mocktail recipes to, you know, those little, uh, affirmations, um, ideas for quit lit, which is, as you can imagine, literature about quitting alcohol.

That's great.

Quit, quit lit. Um, I read, I've read a couple of books, so it's all... It's good to have a community, um, or even a person I find with this kind of goal, uh, where you can, you can look at a day, can connect with every day and just remind yourself, okay. Yes, this is hard. Sometimes it will be hard, but I can do it and I should keep doing it because why, why not?

It's what, if it's what you want? You know, your good self, your higher self, that knows what's good for you once it, and then there's the lower self that wants that quick relaxing fix or whatever, they're fighting all the time. So.

Shelby: Exactly.

Elle: Yeah.

Shelby: So what will be the first thing that you do when you are feeling a craving?

Like, do you go for the whipped cream dessert on fruit or go for the, the like sober Instagram page or something else?

Elle: Probably the Instagram and I'll try to get active too. I like to organize things. So if I'm feeling particularly, you know, "cravey", like I could really do with a glass of wine, I'll go and organize like my closet or I'll do a, you know, the Marie Kondo pulling out all of your clothes, seeing what sparks joy and what no longer sparks joy, getting rid of those things.

That's always, it always improves my mood. So I feel like, uh, you know, I suddenly, I don't feel in control because I want something that I'm trying not to have, that craving. Um, and so doing something like organizing makes me feel in control again. And so that's the first thing I try. Yeah.

How about you when you have a craving, what do you do to fight it?

Shelby: Um, I think, uh...

Elle: I guess, you haven't yet though, right?

Shelby: Yeah, no, I mean, I haven't, um, necessarily... like I've like had the thought crossed my mind, like, Oh, I want a beer. Um, You know, even just like straight up forgetting, that I quit. So like I went to the fridge one time and I was like, Hey, I'm not doing this. So, um, you know, it's kind of like a fleeting thought.

Um, but you know, I'll have like cravings for other things that I'm trying to avoid or, you know, my, my habits and goals just come down to, um, prioritizing my health, um, pretty much over like everything else. And as you know, that gets like, boring. And so when I'm feeling like restless or like indulgent, um, I will try to get out of my head and into my body.

So that means like doing one of the habits that I set out to do anyway, which is maybe doing some yoga. Or going for a walk or I'll, I'll work out. I have like a little like home gym. I mean, it's just like free weights and, um, a yoga mat and some exercise bands. So it's really easy to move around with. Um, but I have found that, um, like doing something physical will usually help reset me.

Um, and or journaling, like, cause if I have a lot on my mind, if I'm feeling stressed, I will just, and my journaling has become totally digital. Um, just cause it's so much more convenient. So I'll pull up an Evernote on my computer or phone and just kind of start typing about like, What am I, what am I craving?

Um, what, what am I feeling? And just through that process, I'm sort of like venting, um, even if it's just to myself in I note, um, and maybe I'll, I will understand the source of how I feel. And once I understand that it's easier to address it and kind of treat it.

Elle: Then yeah. Moving forward if you feel that trigger coming on, you can be, you can act quicker, which is always, always good.

Shelby: Yeah. You can like understand why we're feeling that way and yeah, that's super helpful. Yeah.

Elle: I read somewhere that a craving lasts 20 minutes. Typically, if you can distract yourself or, you know, get out, like you say, out of your head, into your body...

Shelby: Right.

Elle: ...for, for 20 minutes from the beginning of it, should dissipate. I mean, of course everyone's different. Maybe it lasts longer for some people, but it's kind of good to know. Cause 20 minutes, isn't a long time. It is a long time when you really want something that you shouldn't, or you're trying to avoid.

Shelby: Right.

Elle: But...

Shelby: Exactly.

It's like torture at that point, but, um...

Elle: It is, it is totally like torture.

Shelby: Yeah, but if you, I mean, that's, I, I haven't noticed like the 20 minute thing, but I've certainly noticed the cravings always pass. Right.

Like, it's kind of a feeling and I know that feelings are temporary. Um, and just the same way that like, um, Like our appetites are, are temporary too.

Um, I remember watching some, I think it was like a Jerry Seinfeld standup from a long time ago. That was just, he had a little bit where he's like, you know, when you're a kid, your parents tell you like you can't eat cookies before dinner because they're going to spoil your appetite. But as an adult, you know, that like, if you spoil your appetite, you've got another one coming a little bit later.

Maybe I will eat cookies before dinner. That doesn't, that's not really on topic. Um, with what we're talking about.

I think the other thing is... Sorry, I just, I think the other thing is like having a grace with yourself too. So like, if I am, I don't know, like feeling indulgent and I want to indulge in something like some ice cream or some snacks, um, maybe I'll just do that, you know, and tell myself like, okay, like you did everything else

well, like you can do this and it's not the end of the world, you know? Um, just, um...

Elle: yeah.

Shelby: Keeping healthy otherwise.

Elle: Yeah.

Yeah.

Everything in moderation. And of course I have this issue with, like you say, you have this goal and then when you break it even a little, just a little ice cream or, you know, say I had a sip of red wine the way my mind works, and this is not good,

I hate it, I'm trying to work on it is I feel like, well, that's all destroyed now. So I may as well go back to doing whatever, like with language learning with my French it really fell off at the end of 2020. And I felt like I had, you know, it's all ruined, so just forget about it. Uh, it's it's a tough mindset to, to, to remove yourself from. It's like, okay, you know, you can't, you can't be perfect,

you know, there is no such thing just because you fall off and, you know, have some ice cream. That doesn't mean that the next day you can't carry on with your. Your goal and eat better, so...

Shelby: Right.

Well, and what you described, that's a really common, um, frame of mind and that's why, um, that's actually, why, so many of us don't necessarily stick to certain habits because, you know, we were on a roll and then we, um, you know, fall off the wagon one time and then exactly,

we feel we failed. So then it's like, okay, well, Um, I lost a bunch of progress basically since my streak is that far broken, you know, but, um, James Clear, who wrote Atomic Habits, um, said, Oh, um, he's like never miss twice. Right.

Like don't, don't miss twice in a row. So like, if I fail one day, you know, if you have a sip of red wine or whatever, just remind yourself, um, just not again tomorrow, you know, and get through the next day.

And it's the same reason why actually I've been on like an 80%, um, vegan and gluten-free diet for the last five and a half years. And. It's because like I, well with, I mean, we talked a little bit about, uh, when I was in Chile, I certainly gave in more than normal, but basically if I eat meat once a week, instead of once a day, I'm still like... compounded over time,

I'm probably going to be healthier than if I was eating it every day. But if I tell myself like, Oh, I ate chicken last night. So I guess I'm not vegan anymore. Like we're so worried about the label kind of, um, like I'm sober, but I had a glass of red wine last night. I think we just need to kind of separate ourselves from the label.

And remember that you're still so far, like you're so much further than you were when you started, even if you slip up one time and you're like so much closer to the person that you want to be, even if you slip up. So.

Elle: Exactly and just comparing ourselves I find ,too, you know, the, the you of last week, last month, last year, instead of anyone, anyone else, you know, is, is really important and hard to do, because we're so confronted with everyone's narratives these days with social media and just media in general, the internet.

So, yeah. Yeah, that's a good one to remember for sure. And I've, I've been having nightmares actually about drinking. So that's an interesting point you say, yeah. I've had around, around three now and in every one i, I don't intentionally drink. I just, I just drink and forget that I'm sober. And then afterwards I'm like, Oh no, I had a beer, I'm supposed to be sober!

And I wake up like, Oh, thank goodness.

Shelby: Yeah. I think that because you know, like you're, you're really trying, like you're making a difference in your everyday life and it's, it's funny how that can appear in your dreams too.

Elle: Oh yeah. Big time. And I almost drank some of my husband's beer the other day. We both had the same glass.

I have my fake beer, which is really good actually. And he had a real beer. Picked up his and I went to drink and he's like, no. Oh my God, what if I'd had a sip? Like, that's it. Done. It's so silly. But sometimes we do that to ourselves. You know, it's like this black and white absolutist thinking that it's really not helpful.

We need to be kinder and you know, more...

Shelby: Absolutely. Have more grace with ourselves.

Elle: Yes, a hundred percent.


English LingQ 2.0 Podcast #8: Wellness, Self Care and Going Sober in 2021 I

Elle: Hi everyone. And welcome to the English LingQ podcast with me Elle.

Don't forget if you are learning English, you can study this video as a lesson on LingQ. I will put the link to that lesson in the description. And also if you're listening on any other podcast platform, don't forget to give this episode a like. Yeah. To jo.

So this week, I'm joined again by LingQ team member, Shelby. Takže tento týden se ke mě znovu připojil člen týmu LingQ, Shelby. How are you Shelby?

Shelby: Hi Elle. I'm doing great. Thanks. How are you?

Elle: Excellent. I'm good. Jsem v pohodě. Thank you. I'm good. And um doing well is, or wellness is the topic of this week's episode. A um se daří dobře, nebo wellness je tématem epizody tohoto týdne. I thought it would be interesting if we chatted about something that we're both really interested in at the moment, the whole self-care, setting goals for wellness for 2021. Myslel jsem, že by bylo zajímavé, kdybychom si povídali o něčem, o co se v tuto chvíli oba opravdu zajímáme, o celé péči o sebe a stanovování cílů pro wellness do roku 2021.

Because of course, 2021 is difficult and 2020 was difficult. Protože rok 2021 je samozřejmě obtížný a rok 2020 byl obtížný. So it's, uh, it's good to have maybe a plan of action to keep yourself sane and, and well. Takže je dobře, uh, je dobré mít možná akční plán, abyste se udrželi při smyslech a dobře. And, um, and I know that we talked before about a really inspiring kind of plan of action you have for 2021. A vím, že jsme už předtím mluvili o opravdu inspirativním akčním plánu, který máte na rok 2021.

Shelby: Oh, well, thank you. I'm, I'm glad to hear that. Jsem rád, že to slyším. I was also really inspired to hear, um, that you decided to, um, quit drinking. Také mě opravdu inspirovalo, když jsem slyšel, hm, že jsi se rozhodl, um, přestat pít.

And you told me that in, I think in December we chatted about that and, um, I've been hearing other people doing the same. A řekl jsi mi, že v, myslím, že v prosinci jsme si o tom povídali a, hm, slyšel jsem, jak to dělají i další lidé. And, um, admittedly, I started making more of a habit out of drinking, um, in the evenings, um, during quarantine last year. A samozřejmě, začal jsem si zvykem zvykat na pití, večer, během loňské karantény, večer. And so it's, it's been on my mind. A tak to bylo, bylo to v mé mysli. So that's one of the habits I decided to implement for 2021 to, uh, not drink at all. To je tedy jeden ze zvyků, které jsem se rozhodl zavést do roku 2021, abych vůbec nepil. Então esse é um dos hábitos que decidi implementar em 2021 para, uh, não beber nada.

Elle: Wow. Elle: Páni. Okay.

How's it going? Jak to jde?

Shelby: So far so good. Shelby: Zatím tak dobře. シェルビー:これまでのところとても良いです。 Шелби: Пока все хорошо. I, um...

Elle: NIce. Elle: Nice.

Shelby: I haven't really wanted to drink. Shelby: Ve skutečnosti jsem nechtěla pít. Um, so the, the habits that I'm focusing on this year are, um, meditate for 10 to 30 minutes every day. Um, do yoga every day, which usually takes me about 30 minutes. Hm, každý den cvičím jógu, což mi obvykle zabere asi 30 minut. Um, and go on a decent length walk, um, at least 5,000 steps. Hm, a jdi na slušnou procházku, hm, alespoň 5 000 kroků. So try to aim for 10,000, but, um, it's not realistic all the time. Zkuste tedy namířit na 10 000, ale, um, to není pořád realistické.

Cause it, you know, it takes a lot of time. Protože to víš, zabere to hodně času. Um, was that all of them? Hm, to byli všichni? And then, um, to workout three times a week. A pak, um, trénovat třikrát týdně. そして、ええと、週に3回トレーニングします。 So, um, the drinking part, I think is one of the easiest, it's just as soon as you know, you're not doing it. Takže, um, pitná část, myslím, že je jedna z nejjednodušších, je to, jakmile víte, že to neděláte. だから、ええと、飲む部分は、私が最も簡単なものの1つだと思います、それはあなたが知っているとすぐに、あなたはそれをしていません。 It's just not an option. To prostě není volba. それは単なる選択肢ではありません。 You don't really have to think about it. Nemusíte na to opravdu myslet. あなたは本当にそれについて考える必要はありません。 Um, I don't know.

What about you? Do you have a similar experience?

Elle: Uh, you know, I stopped drinking in November last year and at first I was great. Elle: Uh, víš, přestal jsem pít v listopadu loňského roku a zpočátku jsem byl skvělý. I didn't, I surprised myself by not wanting to drink at all for months. Neudělal jsem, překvapil jsem sám sebe tím, že jsem měsíce nechtěl vůbec pít. Even Christmas wasn't as difficult as I thought it would be. But over the last, maybe two weeks or so, for some reason. Ale za poslední, možná dva týdny nebo tak nějak, z nějakého důvodu. I dunno, Nevím, Понятия не имею,

maybe it's, you know, when things get a little stressful work has been a bit stressful and I just, you know, intense, I have wanted red wine for sure. Možná je to, když víte, že trochu stresující práce byla trochu stresující a já jen, víte, intenzivní, jsem chtěl červené víno pro jistotu. 多分それは、物事が少しストレスを感じるとき、少しストレスがたまっていて、私はただ、あなたが知っている、強烈な、私は確かに赤ワインが欲しかったのです。 talvez seja, você sabe, quando as coisas ficam um pouco estressantes, o trabalho tem sido um pouco estressante e eu, você sabe, intenso, eu queria vinho tinto com certeza. Yes, I have. Yeah, my husband is drinking still. He doesn't drink a lot, but he does have a glass of red every now and then. Nepije hodně, ale každou chvíli má sklenici červené. 彼はあまり飲まないが、時々赤のグラスを持っている。 And when I see that, just over the last couple of weeks, I've felt A když to vidím, jen za posledních pár týdnů jsem se cítil

that I want one. že chci jednu. I haven't had one, but I think, I don't know. Neměl jsem žádný, ale myslím, že nevím. I've never, I've never given up alcohol for a long period of time, except for when I was pregnant and breastfeeding, but that was different. Nikdy, nikdy jsem se alkoholu dlouho nevzdal, kromě případů, kdy jsem byla těhotná a kojila, ale to bylo jiné. 妊娠中や授乳中を除いて、長い間お酒をやめたことはありませんでしたが、それは違いました。 Like I had that motivation. Jako bych měl tu motivaci. 私がその動機を持っていたように。 It was like, almost my mind flipped a switch. Bylo to jako, skoro moje mysl stiskla vypínač. まるで、ほとんど私の心がスイッチを入れたようなものでした。 Это было похоже на то, что мой разум почти щелкнул выключателем. It's like, no, you can't. Je to jako, ne, nemůžete. So there's no such thing as, um, you know, desire for it. Takže neexistuje nic jako, ehm, víte, touha po tom.

Cause it's just, you just know you can't, but obviously now I can, if I want to, I don't, I choose not to. Protože je to jen, prostě víš, že nemůžeš, ale zjevně teď můžu, pokud chci, nechci, rozhodl jsem se ne. So it's my... I'm at war with myself, um, kind of thing, which is always hard. Takže je to moje ... Jsem ve válce sám se sebou, hm, něco, co je vždy těžké.

Shelby: Yeah. I mean, you're just relying on your, your willpower at this point and I've you know read about willpower and it's... it works like a meter, you know? Myslím tím, že se v tuto chvíli jen spoléháte na svoji, svou vůli a já vím, že jste si přečetli o vůli a je to ... funguje to jako metr, víte? つまり、あなたはこの時点であなたの意志力に依存しているだけです。私はあなたが意志力について読んだことを知っています、そしてそれは...それはメーターのように機能します、あなたは知っていますか?

So like if you use willpower for one thing, um, you know, you're, then later that day you have to use it for something else you're going to, uh, your, your meter of willpower is, is decreasing. Takže jako když použijete vůli pro jednu věc, hm, víte, že jste, pak později toho dne ji budete muset použít pro něco jiného, na co se chystáte, váš, váš metr vůle je, klesá. つまり、あることのために意志力を使用する場合、ええと、あなたはそうです、そしてその日のうちにあなたはあなたが行く他の何かのためにそれを使わなければなりません、ええと、あなたの意志力のメーターは減少しています。 So it's a good idea to not try to like, just rely on willpower for like multiple different things all at the same time. Je tedy dobrý nápad se nepokoušet líbit, jen se spoléhat na sílu vůle, protože se vám líbí více různých věcí najednou. ですから、好きになろうとせず、同時に複数の異なるものを好きになるために意志力に頼るのは良い考えです。 Поэтому неплохо не пытаться любить, а просто полагаться на силу воли, чтобы сделать несколько разных вещей одновременно.

Like if you were also trying to, I don't know, like, um, stop, uh, consuming sugar or, um, gluten or one of those other foods that are pervasive and really addictive too. Um, I've read that it's like not really even advisable to try to do that all at once, just because you're relying on something that is, um, it's um, I guess I would say that it's, um, Okay. Hm, četl jsem, že to jako by se ani nedoporučovalo zkusit to udělat najednou, jen proto, že se spoléháš na něco, co je, hm, je to hm, myslím, že bych řekl, že je to, hm, dobře. ええと、私はそれを一度にやろうとするのは本当に賢明ではないようだと読んだことがあります。なぜなら、あなたが何かに依存しているからです。

I want to like, run, run this back a little bit to do what I said. Chci se mi líbit, utíkat, trochu to spustit, abych udělal to, co jsem řekl. 私が言ったことをするために、これを少し戻したいです。 Я хочу любить, бегать, пробегать немного назад, чтобы сделать то, что я сказал. Um, you're, you're relying on willpower, which, um, it comes from the glucose in your brain. Hm, vy se spoléháte na vůli, která, hm, pochází z glukózy ve vašem mozku. ええと、あなたは、あなたは意志力に依存しています、それは、ええと、それはあなたの脳のブドウ糖から来ます。 So like, especially when it comes to food stuff, um, like you, you need to, to eat and eat well to like have the glucose that you need to have the willpower to fight off whatever it is that you want to avoid. Takže, zvláště pokud jde o jídlo, um, jako vy, musíte, jíst a dobře jíst, abyste měli glukózu, kterou potřebujete, abyste měli vůli bojovat proti čemukoli, čemu se chcete vyhnout.

So, anyway, all of it is just to say that. Všechno tedy stačí jen říct. Um, especially when you're around it. Hm, zvlášť když jste kolem. Um, that's when it gets, I think particularly challenging. Hm, tehdy to přijde, myslím, že zvlášť náročné.

Elle: Yeah, for sure. Elle: Ano, jistě. Elle: Да, конечно. Have you found that you've, ,you're using you're eating sugar more or salty snacks more instead of the alcohol? Zjistili jste, že místo alkoholu konzumujete více cukru nebo slaného občerstvení? アルコールの代わりに砂糖や塩辛いおやつをもっと食べていることに気づきましたか? Or are you you're okay, so far? Nebo jsi zatím v pořádku? それとも、今のところ大丈夫ですか?

Shelby: Um, so far I'm okay. Um, I I'm, I eat sugar. Um, I eat. Um, I love salt and salty snacks, so I, you know, have certain things around the house that I can have like, um, popcorn, um, sometimes like some like kettle chips. Hm, miluji slané a slané občerstvení, takže já, víte, mám po domě určité věci, které můžu mít jako, ehm, popcorn, ehm, někdy jako některé jako konvice. ええと、私は塩と塩辛いスナックが大好きなので、家の周りには、ええと、ポップコーン、ええと、時にはやかんチップスのようなものがあります。 And, but I, I kind of like, I'm trying to develop a habit of eating, like certain foods. A, ale trochu se mi líbí, snažím se vytvořit si zvyk jíst, jako některá jídla. Like, I'm just going to eat foods consistently. Stejně jako budu jíst důsledně jídlo. まるで、私は一貫して食べ物を食べるつもりです。

Like I know what I'm going to eat throughout the day. Jako bych věděl, co budu celý den jíst. So then I don't really have to have that like negotiation with myself. Takže to opravdu nemusím mít jako vyjednávání sám se sebou. Um, that does get boring though. Hm, to je nudné. ええと、それは退屈になります。 Хотя это и правда надоедает. So you have to like, in my experience, you have to, um, sort of like switch things up on a routine cadence, but for example, um, a big item that I have every day is a smoothie and it's really big. Takže podle mých zkušeností se vám musí líbit, něco jako, přepnout věci na rutinní kadenci, ale například, velká položka, kterou mám každý den, je smoothie a je opravdu velká. ですから、私の経験では、日常のリズムで物事を切り替えるようなものが好きでなければなりませんが、たとえば、私が毎日持っている大きなアイテムはスムージーで、本当に大きいです。

Um, I have it right here in this beautiful, um, America cup that I got for $1 at a thrift store. ええと、私はリサイクルショップで1ドルで手に入れたこの美しい、ええと、アメリカのカップにそれを持っています。 Um, but yeah, it has, uh, frozen, mixed berries, frozen spinach, a full banana, um, a scoop of, um, vegan protein powder and like coconut oil, hemp seeds, chia seeds. Maar ja, het heeft, uh, bevroren, gemengde bessen, bevroren spinazie, een volle banaan, um, een bolletje vegan proteïnepoeder en zoals kokosolie, hennepzaad, chiazaad. Um, and sometimes I'll put avocado in there too. So it's like very filling it's tasty. とてもいっぱいになっているようなもので、美味しいです。

It gives me a lot of nutrients that I need in the day. And so it lasts for a good... it kind of depends on the day, but it might keep me full for like four to five hours. そして、それは良い間続きます...それはある種日によって異なります、しかしそれは私を4から5時間のようにいっぱいに保つかもしれません。 And so that's a good chunk out of my day where I don't have to feel like, oh, I'm hungry and I'm busy at work too. そして、それは私がお腹が空いていて仕事でも忙しいと感じる必要がない私の一日の良い塊です。 You know, like, what am I going to eat?

I just, I want to have certain things on hand. Um, so I don't have to think about it too much.

Elle: Right. And that packs a really like fibrous punch too, all those vegetables and fruits, right? そして、それは本当に繊維状のパンチのようなものを詰め込んでいます、それらすべての野菜と果物、そうですか? 而且,这些蔬菜和水果都包裹着非常像纤维的拳头,对吗? That's great.

Shelby: Yeah. And I recommend it. Um, uh, what about you? I mean, you've been doing the, um, you've been sober longer than I have. つまり、あなたは、ええと、あなたは私よりも長く冷静でした。

So are you finding that you're like kind of compensating with certain snacks or other vices? それで、あなたはあなたが特定のスナックや他の悪徳を補うようなものだと思いますか?

Elle: Yes. Yes.

At first I wasn't and I knew it was too good to be true. 最初はそうではなかったし、それが真実であるには良すぎることを知っていた。 And within the first two months, I was like, this, this is easy. そして最初の2か月以内に、私はこのようになりました、これは簡単です。 I'm doing really well. You know, I lost, I lost some weight. あなたが知っている、私は失った、私はいくつかの体重を失った。 I was feeling definitely more energy, able to sleep better.

Um, and yeah, it's just been over the last two to two to three weeks say I've definitely been  consuming more sugar. 嗯,是的,在过去的两到两到三周内,我说我肯定摄入了更多的糖。 I just really, really crave chocolate, candy, anything sweet, really. And cream like creamy desserts. そしてクリーミーなデザートのようなクリーム。 So like, uh, you know, even like that squirty cream that you can get to go on the top of your drinks? だから、ええと、あなたが知っている、あなたがあなたの飲み物の上に行くことができるそのスクイーズクリームのようにさえ?

Yeah.

I'll just put that on some fruit. So that's good, I guess, but I'm definitely eating more sugar, which is, is, bad too, because, um, my den...I haven't been to the dentist in a while. My dentist isn't accepting patients for cleanings, just like emergencies because of COVID. 私の歯科医は、COVIDのために緊急事態のように、患者の清掃を受け入れていません。 And so I haven't been for a cleaning for a while, and I know she's going to be disappointed when she gets in my mouth. だから私はしばらく掃除をしていませんでした、そして彼女が私の口に入ると彼女ががっかりするだろうと私は知っています。

Shelby: Well, keep flossing. You know, to try to...

Elle: Yes. I do floss. So that's good. That's good.

Shelby: I know you have a dentist in your family, so, um, maybe, maybe you're better about, um, dental hygiene than, than most. シェルビー:あなたの家族には歯科医がいることを知っているので、多分、多分、あなたは他の人よりも歯科衛生について優れているかもしれません。 I try to stay up on my flossing habit, but I'm not very good at it. Um, but that's, that's interesting to know. It's, it's interesting to hear about your experience.

Cause, yeah, I'm only three weeks deep into like my healthy lifestyle. And I was thinking the same, like, oh, this is easy. そして、私は同じことを考えていました、ああ、これは簡単です。 So it's good to be forewarned. したがって、事前に警告するのは良いことです。

Elle: It may stay easy. エル:それは簡単なままかもしれません。 It may stay easy for you, you know, everyone's different, but I'm definitely finding, um, and I mentioned this to you before, Instagram accounts... それはあなたにとって簡単なままかもしれません、あなたが知っている、誰もが異なっています、しかし私は間違いなく見つけています、ええと、私は前にあなたにこれを言いました、Instagramアカウント...

I don't think you're on Instagram though, but or, wherever, you know, Reddit or wherever you're active. Um, these sober accounts, uh, such, such great inspiration. ええと、これらの地味な説明、ええと、そのような、そのような素晴らしいインスピレーション。 Um, yeah. There's everything from mocktail recipes to, you know, those little, uh, affirmations, um, ideas for quit lit, which is, as you can imagine, literature about quitting alcohol. Er is alles, van mocktail-recepten tot, weet je, die kleine, uh, affirmaties, um, ideeën voor quit lit, wat, zoals je je kunt voorstellen, literatuur is over stoppen met alcohol.

That's great.

Quit, quit lit. Um, I read, I've read a couple of books, so it's all... It's good to have a community, um, or even a person I find with this kind of goal, uh, where you can, you can look at a day, can connect with every day and just remind yourself, okay. Yes, this is hard. Sometimes it will be hard, but I can do it and I should keep doing it because why, why not?

It's what, if it's what you want? それがあなたが望むものなら、それは何ですか? You know, your good self, your higher self, that knows what's good for you once it, and then there's the lower self that wants that quick relaxing fix or whatever, they're fighting all the time. あなたが知っている、あなたの良い自己、あなたのより高い自己、それは一度それがあなたにとって何が良いかを知っています、そしてそれからその迅速なリラックスした修正か何かを望んでいるより低い自己があります、彼らはいつも戦っています。 So.

Shelby: Exactly.

Elle: Yeah.

Shelby: So what will be the first thing that you do when you are feeling a craving?

Like, do you go for the whipped cream dessert on fruit or go for the, the like sober Instagram page or something else?

Elle: Probably the Instagram and I'll try to get active too. I like to organize things. 私は物事を整理するのが好きです。 So if I'm feeling particularly, you know, "cravey", like I could really do with a glass of wine, I'll go and organize like my closet or I'll do a, you know, the Marie Kondo pulling out all of your clothes, seeing what sparks joy and what no longer sparks joy, getting rid of those things. ですから、特に気が向いたら、「クレイビー」とは、グラスワインで実際にできるように、クローゼットのように整理するか、近藤麻理恵が引き抜くようにすることです。あなたのすべての服は、何が喜びを引き起こし、何がもはや喜びを引き起こさないかを見て、それらのものを取り除きます。 Dus als ik me bijzonder voel, weet je, "cravey", zoals ik echt zou kunnen doen met een glas wijn, ga ik het organiseren zoals mijn kast of ik doe een, weet je, de Marie Kondo die eruit trekt al je kleren, zien wat vreugde opwekt en wat niet langer vreugde opwekt, die dingen wegdoen.

That's always, it always improves my mood. それはいつも、それはいつも私の気分を改善します。 So I feel like, uh, you know, I suddenly, I don't feel in control because I want something that I'm trying not to have, that craving. だから私は、ええと、あなたが知っているように、私は突然、私が持っていないようにしようとしている何か、その渇望が欲しいので、私はコントロールを感じません。 Um, and so doing something like organizing makes me feel in control again. And so that's the first thing I try. Yeah.

How about you when you have a craving, what do you do to fight it?

Shelby: Um, I think, uh...

Elle: I guess, you haven't yet though, right?

Shelby: Yeah, no, I mean, I haven't, um, necessarily... like I've like had the thought crossed my mind, like, Oh, I want a beer. Um, You know, even just like straight up forgetting, that I quit. ええと、あなたは、まっすぐに忘れているのと同じように、私がやめたことを知っています。 So like I went to the fridge one time and I was like, Hey, I'm not doing this. So, um, you know, it's kind of like a fleeting thought.

Um, but you know, I'll have like cravings for other things that I'm trying to avoid or, you know, my, my habits and goals just come down to, um, prioritizing my health, um, pretty much over like everything else. And as you know, that gets like, boring. And so when I'm feeling like restless or like indulgent, um, I will try to get out of my head and into my body.

So that means like doing one of the habits that I set out to do anyway, which is maybe doing some yoga. つまり、とにかく私が始めた習慣の1つを行うようなものです。それは、おそらくヨガをすることです。 Or going for a walk or I'll, I'll work out. I have like a little like home gym. I mean, it's just like free weights and, um, a yoga mat and some exercise bands. So it's really easy to move around with. Um, but I have found that, um, like doing something physical will usually help reset me.

Um, and or journaling, like, cause if I have a lot on my mind, if I'm feeling stressed, I will just, and my journaling has become totally digital. ええと、またはジャーナリングのように、私が頭の中にたくさんある場合、私がストレスを感じている場合、私はちょうどそうします、そして私のジャーナリングは完全にデジタルになりました。 Um, just cause it's so much more convenient. So I'll pull up an Evernote on my computer or phone and just kind of start typing about like, What am I, what am I craving?

Um, what, what am I feeling? And just through that process, I'm sort of like venting, um, even if it's just to myself in I note, um, and maybe I'll, I will understand the source of how I feel. And once I understand that it's easier to address it and kind of treat it.

Elle: Then yeah. Moving forward if you feel that trigger coming on, you can be, you can act quicker, which is always, always good.

Shelby: Yeah. You can like understand why we're feeling that way and yeah, that's super helpful. Yeah.

Elle: I read somewhere that a craving lasts 20 minutes. エル:どこかで渇望が20分続くと読んだ。 Typically, if you can distract yourself or, you know, get out, like you say, out of your head, into your body... 通常、気を散らすことができる場合、または、あなたが言うように、頭から体の中に出てください...

Shelby: Right.

Elle: ...for, for 20 minutes from the beginning of it, should dissipate. エル:...最初から20分間、消えるはずです。 I mean, of course everyone's different. もちろん、みんな違う。 Maybe it lasts longer for some people, but it's kind of good to know. 一部の人にとっては長持ちするかもしれませんが、知っておくとよいでしょう。 Cause 20 minutes, isn't a long time. It is a long time when you really want something that you shouldn't, or you're trying to avoid.

Shelby: Right.

Elle: But...

Shelby: Exactly.

It's like torture at that point, but, um...

Elle: It is, it is totally like torture.

Shelby: Yeah, but if you, I mean, that's, I, I haven't noticed like the 20 minute thing, but I've certainly noticed the cravings always pass. Right.

Like, it's kind of a feeling and I know that feelings are temporary. Um, and just the same way that like, um, Like our appetites are, are temporary too.

Um, I remember watching some, I think it was like a Jerry Seinfeld standup from a long time ago. ええと、私はいくつかを見たのを覚えています、それは昔からのジェリー・サインフェルドのスタンドアップのようだったと思います。 Eh, ik herinner me dat ik er naar keek, ik denk dat het een Jerry Seinfeld-stand-up was van lang geleden. That was just, he had a little bit where he's like, you know, when you're a kid, your parents tell you like you can't eat cookies before dinner because they're going to spoil your appetite. But as an adult, you know, that like, if you spoil your appetite, you've got another one coming a little bit later.

Maybe I will eat cookies before dinner. That doesn't, that's not really on topic. Um, with what we're talking about.

I think the other thing is... Sorry, I just, I think the other thing is like having a grace with yourself too. So like, if I am, I don't know, like feeling indulgent and I want to indulge in something like some ice cream or some snacks, um, maybe I'll just do that, you know, and tell myself like, okay, like you did everything else

well, like you can do this and it's not the end of the world, you know? Um, just, um...

Elle: yeah.

Shelby: Keeping healthy otherwise. シェルビー:それ以外の場合は健康を維持します。

Elle: Yeah.

Yeah.

Everything in moderation. すべてが適度に。 And of course I have this issue with, like you say, you have this goal and then when you break it even a little, just a little ice cream or, you know, say I had a sip of red wine the way my mind works, and this is not good, そしてもちろん、私はこの問題を抱えています、あなたが言うように、あなたはこの目標を持っています、そしてあなたがそれを少しでも壊すとき、ほんの少しのアイスクリーム、またはあなたが知っている、私の心の働きのように赤ワインを一口飲んだと言います、そしてこれは良くありません、

I hate it, I'm trying to work on it is I feel like, well, that's all destroyed now. 私はそれが嫌いです、私はそれに取り組んでいます、まあ、それは今すべて破壊されているような気がします。 So I may as well go back to doing whatever, like with language learning with my French it really fell off at the end of 2020. ですから、フランス語を使った語学学習のように、2020年の終わりに本当に落ち込んだように、何でもやり直すこともできます。 And I felt like I had, you know, it's all ruined, so just forget about it. そして、私はそれがすべて台無しになっているように感じたので、それを忘れてください。 Uh, it's it's a tough mindset to, to, to remove yourself from. It's like, okay, you know, you can't, you can't be perfect,

you know, there is no such thing just because you fall off and, you know, have some ice cream. あなたが落ちて、あなたが知っている、あなたが知っている、いくつかのアイスクリームを持っているという理由だけでそのようなことはありません。 That doesn't mean that the next day you can't carry on with your. Your goal and eat better, so...

Shelby: Right.

Well, and what you described, that's a really common, um, frame of mind and that's why, um, that's actually, why, so many of us don't necessarily stick to certain habits because, you know, we were on a roll and then we, um, you know, fall off the wagon one time and then exactly, ええと、あなたが説明したことは、それは本当に一般的な、ええと、心の枠組みです、そしてそれが理由です、ええと、それは実際には、なぜです、私たちの多くは必ずしも特定の習慣に固執するわけではありませんそれから私達は、ええと、あなたが知っているように、一度ワゴンから落ちて、それから正確に、

we feel we failed. So then it's like, okay, well, Um, I lost a bunch of progress basically since my streak is that far broken, you know, but, um, James Clear, who wrote Atomic Habits, um, said, Oh, um, he's like never miss twice. それで、それは、ええと、ええと、基本的に私の筋がはるかに壊れているので、私はたくさんの進歩を失ったようなものです、あなたが知っている、しかし、ええと、原子の習慣を書いたジェームズ・クリア、ええと、ええと、ええと、彼は二度逃さないように。 Right.

Like don't, don't miss twice in a row. So like, if I fail one day, you know, if you have a sip of red wine or whatever, just remind yourself, um, just not again tomorrow, you know, and get through the next day. たとえば、ある日失敗した場合、赤ワインなどを一口飲んだら、明日はもう二度とないことを思い出して、次の日を乗り越えてください。

And it's the same reason why actually I've been on like an 80%, um, vegan and gluten-free diet for the last five and a half years. そしてそれは私が過去5年半の間実際に80%、ええと、ビーガンとグルテンフリーの食事療法をしているのと同じ理由です。 And. It's because like I, well with, I mean, we talked a little bit about, uh, when I was in Chile, I certainly gave in more than normal, but basically if I eat meat once a week, instead of once a day, I'm still like... compounded over time, なぜなら、私と同じように、チリにいるときは確かに通常よりも多くのことを諦めたのですが、基本的には1日1回ではなく、週に1回肉を食べると私はまだ…時間の経過とともに複雑になります

I'm probably going to be healthier than if I was eating it every day. But if I tell myself like, Oh, I ate chicken last night. でも、「ああ、昨夜は鶏肉を食べた」と自分に言い聞かせたら。 So I guess I'm not vegan anymore. Like we're so worried about the label kind of, um, like I'm sober, but I had a glass of red wine last night. I think we just need to kind of separate ourselves from the label. ラベルから自分自身を分離する必要があると思います。

And remember that you're still so far, like you're so much further than you were when you started, even if you slip up one time and you're like so much closer to the person that you want to be, even if you slip up. そして、たとえあなたが一度滑って、あなたがなりたい人にとても近くなっているとしても、あなたが始めたときよりもはるかに遠くにいるように、あなたはまだ遠くにいることを忘れないでくださいあなたは滑ってしまいます。 So.

Elle: Exactly and just comparing ourselves I find ,too, you know, the, the you of last week, last month, last year, instead of anyone, anyone else, you know, is, is really important and hard to do, because we're so confronted with everyone's narratives these days with social media and just media in general, the internet. エル:正確に、そして私たち自身を比較するだけでも、先週、先月、昨年のあなたは、誰かの代わりに、他の誰かが、本当に重要で、実行するのが難しいと思います。私たちは最近、ソーシャルメディア、そしてメディア一般、インターネットだけで、すべての人の物語に直面しています。

So, yeah. Yeah, that's a good one to remember for sure. ええ、それは確かに覚えておくのに良いものです。 And I've, I've been having nightmares actually about drinking. そして、私は実際に飲むことについて悪夢を見てきました。 So that's an interesting point you say, yeah. ええ、それはあなたが言う興味深い点です。 I've had around, around three now and in every one i, I don't intentionally drink. 私は周りに、今は約3つあり、すべての私は意図的に飲んでいません。 I just, I just drink and forget that I'm sober. And then afterwards I'm like, Oh no, I had a beer, I'm supposed to be sober! そしてその後、私は、ああ、いや、ビールを飲んだ、地味なはずだ!

And I wake up like, Oh, thank goodness. そして、私は、ああ、善に感謝するように目を覚ます。

Shelby: Yeah. I think that because you know, like you're, you're really trying, like you're making a difference in your everyday life and it's, it's funny how that can appear in your dreams too. 自分のように、自分の日常生活に変化をもたらしているように、本当に努力していることを知っているので、それがあなたの夢にもどのように現れるかはおかしいと思います。

Elle: Oh yeah. Big time. And I almost drank some of my husband's beer the other day. We both had the same glass.

I have my fake beer, which is really good actually. And he had a real beer. Picked up his and I went to drink and he's like, no. Oh my God, what if I'd had a sip? Like, that's it. Done. It's so silly. But sometimes we do that to ourselves. しかし時々私達は私達自身にそれをします。 You know, it's like this black and white absolutist thinking that it's really not helpful. あなたが知っている、それはそれが本当に役に立たないと思っているこの白黒の絶対主義者のようなものです。

We need to be kinder and you know, more...

Shelby: Absolutely. Have more grace with ourselves.

Elle: Yes, a hundred percent.