Kim (00:03.118)
Okay, so this is a little glimpse into what I do every day, most days. And just in terms of, you know, what do I eat? When do I wake up? When do I work out? All that type of thing. So this is not set in stone every single day, but this is generally my routine. And I also want to just preface by saying, just because this is what I do, I've done lots of trial and error to figure out what works with me. So this is not
I'm not suggesting this is a prescription for what you should be doing, but maybe it gives you some insight into some things that you could try to see if it does help establish a better routine for yourself. So this is me, this is my body, this is my situation, this is what works for me in my lifestyle. But I am sharing because I get asked about it all the time and hopefully find something that's helpful. But generally I wake up around 5 .30 or 6 .00. Most of the time I'm in bed,
usually by about 9 .30 or so reading and I'm usually asleep if I'm not already asleep by 9 .30, about 10. So 10 o 'clock, go to bed, I'll go to sleep. And then I'm usually, I usually sleep for six -ish hours solid. And then I usually wake up and I still haven't figured out why, why can't I sleep for seven or eight hours straight? So I don't know why I wake up six hours, but I wake up six hours later. Usually I'm just aware that it's six hours later and then I fall back asleep for another.
one to two hours. So I'm usually waking up somewhere around 5 .30 or 6 and usually it's my cat that's waking me up. She likes to put the paw in the face or stick her nose on my nose and make sure that I'm alive and will sit and purr very loudly even though I wear earplugs I can feel the vibrations but so she's my alarm clock most of the time but even when I'm away from home and I'm not don't have her I'm usually waking up somewhere between 5 .30 and 6 that's my normal wake up time.
I wake up, I go downstairs, I drink usually half to one liter of water and I will sit and sometimes watch some videos on my vision board or I just sit and look outside or I go out in the sun on our balcony depending on the weather here in Vancouver and then I'll usually make myself a cup of decaf coffee with I put collagen and I put fulvicemic acid in it and some cream.
Kim (02:30.476)
and I answer some emails and just respond to inquiries and then it's usually somewhere, you know, usually somewhere around seven -ish, seven to seven -thirty. This is kind of weird, but I poop. It's not weird that I poop, it's weird that now you're like, it's seven -thirty, look, Kim's probably in the bathroom right now. So I usually have a bowel movement around that time and then I will do my hypopressives, which is about a 20 minute practice.
I prefer to do hyperpressives in the morning before I've had anything to eat. So you can, again, I have a coffee, but no real big digestible foods. And after I've had a bowel movement, I usually listen to a podcast when I'm doing my hyperpressives. Not always, but usually. Sometimes I'll do it outside if it's a really nice day, but usually it's in my living room. And this is usually always before others wake up on the weekends or it's when most people are.
busy getting themselves ready. So I usually have this as my own time. And after my high repressives, then I end up on my back and I do usually five to 10 core breaths. Those of you who've been following me for a while, you know what the core breath is. And then I do some pelvic tilts and then I do some bridges. I do some cat cows. I do a little series of stretches like supine butterfly. I have an exercise that I call the stacked butterfly. Sometimes I'll do...
pigeon pose. I will often do a bit of floor, sorry, of ball work under my feet and use a bit of a, like a half dome to stretch my calves. So this will all take about, you know, half an hour -ish. And then I have some breakfast and my breakfast, I try to get very, very least 30 grams, but I try to get about 40 grams of protein. So usually I'm eating leftovers.
which is some sort of meat or I'm having eggs with a protein shake. So I eat lots of different things. I eat eggs a lot. And I've been using dairy lately. Like I love Greek yogurt. I love cottage cheese. I find that sometimes if I eat too much dairy, I get a little bit stuffy in my nose. So I try to limit that as much as I can. But 40 grams of protein is a must for breakfast. I also add in a little bit of
Kim (04:53.644)
creatine to one of my meals through the day. Sometimes it's breakfast, sometimes it's later. I take whatever supplements. I take a bunch of different ones. I have... I like omegas, omega -3s. I take vitamin B. I take NAC. I take black seed, black cumin seed oil. I take something called natokinase.
to go through my whole repertoire. That's usually kind of the day supplements that I take. And selenium, I think that's about it. I'm trying something right now called primadine, spermidine, and that's supposed to help with mitochondrial health. I can't say that I've noticed a huge difference yet, but I think I'm about three weeks in. And after that, after I've eaten, I'll usually go for
I usually my husband I go for a walk if he's home or I may just jump downstairs and do my own workout, but I try if it's especially really nice that I'll go for a walk and walks are usually somewhere between 45 minutes and an hour. I am wearing my minimal shoes. The current ones that I'm using are by zero Xero that I love. I've tried lots of different brands. I like Altra. I like Vibrams. I've tried Lems. These are all.
all good brands, I would recommend Anya's reviews in terms of learning more about barefoot or minimal footwear. Come home, shower, and then I will work. And I have a sit -stand desk. So as I'm filming and recording this right now, I'm standing up at my stand -up desk, but it can go up and down. So I change that. Sometimes I sit on the floor. Sometimes I sit on the couch. Sometimes I sit at the kitchen table. So I generally don't stay in one position for very long. So I'll do a task and then...
try not to be somewhere for more than 30 minutes and then I'll change something. I usually eat lunch around 12 or one generally and it's usually it's meat. So it's some sort of protein and vegetable and fat. So I build my meals around protein, fat and fiber. I do have some fruit sometimes in there as well. And then I will do some more work and dinner time is usually around six or seven. Again, same building the same.
Kim (07:17.705)
type of meals. I'm a big fan of cooking once and eating many times, so I like to do batches of chicken breast or batches of ground beef and then just make meals out of that. And I sometimes do a little bit of work in the evening. It depends on if my husband's home or not. He's a pilot, so he's often away and usually the nights he's away, I will do some work, especially now that both of my children have driver's license and they can take themselves to their...
practices or activities or whatever they are doing. So I have a little bit more time. So I'll often do a bit more work. Then I will do some reading, get ready for bed. My nighttime supplements are magnesium, my bioidentical progesterone, my bioidentical estrogen, my vaginal estrogen, myonocytol. Sometimes I have glycine at night as well. And then I am reading.
Usually I don't make it too long reading, maybe like 15 -ish, 20 minutes. And sometimes it's a fiction book for my book club. Sometimes it's a health book. Sometimes it's a bit of both. And then I put my earplugs in. I put my eye mask on. I play around with mouth taping. Again, I've been eating more dairy. I've felt stuffy lately, so I haven't really enjoyed the mouth taping, but it's something that I do think is helpful.
I always have the window open. We always make sure the room's really dark. I used to always be a sleeper. I would have multiple layers of pajamas and clothing and I was always quite cold and now post -menopause I'm the opposite. So I'm usually in my birthday suit for sleeping and I put my head down and I am very fortunate that I fall right asleep. The only times that I would wake up would be if there's a noise like a snoring husband or sometimes even
me if I might happen to be snoring. But generally I just fall right back asleep if I do happen to wake up but pretty steady sleeper. So I feel lucky about that because sleep is also really important for the pelvic floor as well. So my main just to wrap it up my main things are I drink a lot of water. I eat fiber. I don't have a lot of I don't snack. I eat pretty much three meals consistently. I use a squatty potty to poop.
Kim (09:43.044)
I have a pretty well established routine, circadian rhythm based. I try to minimize my stress. I make sure I get my movement during the day. I do some pelvic floor activation. So I forgot to mention when I'm doing my workout, I'm incorporating my buff muff method into my workout. So I'm using my pelvic floor activation and relaxation as part of the resistance training that I'm doing. I don't add it. I don't add buff muff to cardio or walking.
But when I'm doing resistance training, I do. And when I'm doing resistance training, I'm also using my Poise Impreza. I do feel like given my pelvic history, I like to have a little bit of added support. No evidence to show that that would prevent anything, but it just makes me feel a bit more confident and like I've got a bit more support in there. And that's about it. So I see my pelvic floor physical therapist.
once a year and I have an astropath who also does pelvic floor so it's not always a pelvic floor physio that I see but somebody is looking at my pelvic floor at least once a year. And yeah, buried movement, buried positions throughout the day. I don't sit in one position very often. Do lots of release work, work on lengthening my hamstrings. There you go. That's my quick little, I think it's about 10 minutes or so, gives you a glimpse into what I do in terms of my pelvic health but also my overall health.
I'm really focused on longevity. So sleep, stress reduction, resistance training, optimizing protein, supplementing, diversity of movement, gut health, all the things. Hope you found this helpful. We'll see you in the next episode.
