¶ Intro
Dr. Zarya Rubin: In those moments you have two choices. Dr. Zarya Rubin: You can keep going and and just be like Dr. Zarya Rubin: well, this is my schedule, this is what is Dr. Zarya Rubin: scheduled. Dr. Zarya Rubin: I have to do all of this because if I don't, Dr. Zarya Rubin: the world is gonna explode or like some Dr. Zarya Rubin: sort of you know red alert button is going Dr. Zarya Rubin: to go off. Dr. Zarya Rubin: That's one choice.
Dr. Zarya Rubin: Your other choice is to say, of all of Dr. Zarya Rubin: these things, do they really all have to Dr. Zarya Rubin: get done right now, in this moment, today, Dr. Zarya Rubin: or is there something I can take off my Dr. Zarya Rubin: list, and that is the do one thing less Dr. Zarya Rubin: mentality?
how hard is it for you to do less? Come on, be honest. Do you struggle with the concept of, oh no, I got to get this done, or I'm going to fall behind, or, oh goodness, I'm going to disappoint others? Okay, here's a thought. What if doing more is letting yourself down? What about showing up for yourself? I talk about this a lot.
You know about the issue of being versus doing, because we're constantly in that do-do-do world right Instead of be-be-be, and, trust me, it is a challenge, even for someone like me. Even with all the tools I have, I have my moments, but once I learned to do a little less, I found myself being more, and if you're like Hill, I don't get what you're talking about. I don't even think that's possible.
I'm going to bring on someone to back me up on this who is an expert on this, and I know her quite well. Dr Zarya Rubin is not only a Harvard-educated doctor, she's a functional medicine practitioner and physician and a fellow graduate of the Institute for Integrative Nutrition, where we were students together, and she is about to tell you why you need to do one thing less and why her signature program is going to help you tune into your body and your mind and stress less by outsmarting burnout.
Could you imagine doing that, outsmarting burnout, Zarya? What are we talking about here? Sign me up. We talking about here, sign me up. Dr. Zarya Rubin: Sign me up. Dr. Zarya Rubin: Amazing, amazing. Dr. Zarya Rubin: Yeah, don't we all want that. Don't we? And we were just talking about this before. Like you and I have known each other for a number of years now. I don't even remember when we graduated, but it was like 2018.
Dr. Zarya Rubin: I think you're going to say 25 years ago, Dr. Zarya Rubin: Like I don't think it was that long. We're not that old but we have been like moving into this integrative health world for quite some time and, look, I'm always so appreciative of actual medically trained doctors that are opening their world up to functional medicine and integrative approaches, because that's the way it's supposed to be.
So like you're my sister in this area, my holistic sister, but comes with such such a background that you're able to balance both worlds and, by the way, we get thrown off kilter ourselves balancing. We were just talking about that. Right, like some days, you just want to shoot yourself through a cannon. Dr. Zarya Rubin: Or just crawl back inside the cannon and Dr. Zarya Rubin: just stay there.
Dr. Zarya Rubin: Yeah right, 100%, yeah, no. Dr. Zarya Rubin: I think you bring up a really good point Dr. Zarya Rubin: that sometimes the worlds can be a bit Dr. Zarya Rubin: divided in terms of medicine. Dr. Zarya Rubin: You know, medicine, medicine and Dr. Zarya Rubin: alternative medicine or complementary or Dr. Zarya Rubin: integrative medicine. Dr. Zarya Rubin: Love that.
Dr. Zarya Rubin: Functional medicine kind of bridges that Dr. Zarya Rubin: gap and allows me to combine all of my Dr. Zarya Rubin: medical knowledge and all of my training Dr. Zarya Rubin: with all of this additional training and Dr. Zarya Rubin: insight and resources in terms of, like, Dr. Zarya Rubin: putting the whole person together and Dr. Zarya Rubin: really getting deep and getting at the root Dr. Zarya Rubin: cause and helping women heal themselves
Dr. Zarya Rubin: from the inside out, because if you're just Dr. Zarya Rubin: starting from the outside, taking pills or Dr. Zarya Rubin: whatnot, it doesn't always do the trick and Dr. Zarya Rubin: sometimes you need to go deeper. Yeah, and you've been talking about this for a while. You've been talking about the idea of burnout and how to go from burnout to balance, but also really how to outsmart burnout. And when you say outsmarted, you know a lot of people could be thinking well, how that?
That's a natural thing. I'm going through this because I'm going through a lot. How can I possibly outsmart burnout? So how does one do that?
¶ Medical Doctor's Journey
Dr. Zarya Rubin: Well, yes, it's, you know it's like the Dr. Zarya Rubin: devil, you know right.
Dr. Zarya Rubin: So I think it you really have to start from Dr. Zarya Rubin: a fundamental level of getting in touch Dr. Zarya Rubin: with your own body and getting to know your Dr. Zarya Rubin: body and your mind and the connection and Dr. Zarya Rubin: being able to recognize those check engine Dr. Zarya Rubin: light symptoms and moments and also being Dr. Zarya Rubin: able to understand a bit more about burnout
¶ The Masquerade: Is it Burnout?
Dr. Zarya Rubin: and what it is, because I think a lot of Dr. Zarya Rubin: people struggle with it and suffer from it Dr. Zarya Rubin: but don't know that they have it and say, Dr. Zarya Rubin: oh no, I'm not burned out. Dr. Zarya Rubin: I mean, I don't think I would have even Dr. Zarya Rubin: labeled myself as burned out when I was Dr. Zarya Rubin: burned out beyond belief for the first time Dr. Zarya Rubin: back at the end of my medical training.
Dr. Zarya Rubin: I think people label it stressed or busy or Dr. Zarya Rubin: tired or maybe depressed, I don't know. Dr. Zarya Rubin: There's all kinds of things that can Dr. Zarya Rubin: masquerade as burnout and burnout can Dr. Zarya Rubin: masquerade as all of those things.
Dr. Zarya Rubin: So I think it's really like a knowledge is Dr. Zarya Rubin: power type of situation and once you know Dr. Zarya Rubin: more, then you can start outsmarting Dr. Zarya Rubin: burnout because you're prepared and can Dr. Zarya Rubin: anticipate. Dr. Zarya Rubin: Oh yeah, these are the warning signals.
Dr. Zarya Rubin: This is what it starts to feel like when Dr. Zarya Rubin: I'm starting to get burned out, rather than Dr. Zarya Rubin: waiting until the brakes are worn down to Dr. Zarya Rubin: the end of the pads in the car and you're Dr. Zarya Rubin: careening down a hill off a cliff. Yeah, you don't want to wait till the levee breaks. Dr. Zarya Rubin: Right? Dr. Zarya Rubin: No, you don't.
Dr. Zarya Rubin: I think a lot of us are waiting like for Dr. Zarya Rubin: this wake up call to be like really hit Dr. Zarya Rubin: over the head with something and you don't Dr. Zarya Rubin: want that something to be a serious, acute Dr. Zarya Rubin: or chronic illness. So, look, it's not easy, I imagine, to go through medical school. It's not easy to go through school period, and when we're learning new things and trying to be the best we can be, we do get overwhelmed.
And I will say we, because this is what I hear a lot. You and I have talked about this, and I'm sure from your patients, with my clients, that's such a common thing that we hear I'm overwhelmed, I'm stressed out, I'm burned out, I've got no time, I'm running out of time, and all of that infiltrates that part of you, that brain that hears those messages. And then it's like, all right, you're burned out, you're stressed out, you're overwhelmed, and then you feel it in the body right, yeah, 100%.
So how do we go about outsmarting the burnout? Well, listen. Dr. Zarya Rubin: I mean, there are definitely going to be Dr. Zarya Rubin: stages and phases of life where things are Dr. Zarya Rubin: going to be intense.
Dr. Zarya Rubin: Yes, if you are in medical school, or if Dr. Zarya Rubin: you are having a baby and you have a Dr. Zarya Rubin: newborn, or you've just moved to a new city Dr. Zarya Rubin: and started a new job and started a new Dr. Zarya Rubin: relationship, there's going to be these Dr. Zarya Rubin: moments in your life where, yes, it is Dr. Zarya Rubin: going to be a lot, and that's okay as long Dr. Zarya Rubin: as it is somewhat temporary, you know, and
Dr. Zarya Rubin: the body is designed to, of course, to be Dr. Zarya Rubin: able to handle stress in the short term you Dr. Zarya Rubin: know, we're designed for it and even kind Dr. Zarya Rubin: of a little bit in the medium term. Dr. Zarya Rubin: But if it becomes a long-term chronic state, Dr. Zarya Rubin: if it becomes your new normal, that's when Dr. Zarya Rubin: it sort of becomes a problem.
Dr. Zarya Rubin: And then you just start to normalize things Dr. Zarya Rubin: that are not normal, like not sleeping, not Dr. Zarya Rubin: eating well, feeling stressed all the time, Dr. Zarya Rubin: having heart palpitations, you know, Dr. Zarya Rubin: feeling jittery, having anxiety attacks, Dr. Zarya Rubin: like some people just sort of think oh well, Dr. Zarya Rubin: this is life, you know. Dr. Zarya Rubin: Yeah, life is hard, life is stressful.
Dr. Zarya Rubin: So I think we have to also stop normalizing Dr. Zarya Rubin: all of these things. Dr. Zarya Rubin: And, you know, speak up, speak out, because Dr. Zarya Rubin: burnout can feel very isolating. Dr. Zarya Rubin: You can feel like you are the only person Dr. Zarya Rubin: on earth who feels this way. Dr. Zarya Rubin: And why does everybody else have it figured Dr. Zarya Rubin: out? Dr. Zarya Rubin: Why is everybody else not struggling?
Dr. Zarya Rubin: Well, they are, they're just nobody's Dr. Zarya Rubin: talking about it. Dr. Zarya Rubin: Yeah, and you know, we're kind of all in Dr. Zarya Rubin: our own little bubbles and our own little Dr. Zarya Rubin: worlds and we're seeing the idyllic, you Dr. Zarya Rubin: know, the highlight reel on social media Dr. Zarya Rubin: and thinking that everyone else has it all Dr. Zarya Rubin: figured out. That can cause the burnout as well.
The constant need to post on social media in this day and age Another thing we talked about right. That it can be fun, but also when it becomes a job and it's not your job, it might be part of your job, but that's where you can maybe hopefully hire out to have people support you in that area.
The problem is that social media can also be very damaging and much like they should put warning labels Well, I think they're even talking about that putting warning labels on social media, much like they used to do on cigarettes, because it can burn you out. It's exhausting. Dr. Zarya Rubin: It's addictive, it's exhausting, and it Dr. Zarya Rubin: yeah because it counts on this, like Dr. Zarya Rubin: constant dopamine hit of new information.
Dr. Zarya Rubin: New information likes likes Follows all Dr. Zarya Rubin: that Feedback. Dr. Zarya Rubin: Yeah, those are all dopamine linked Dr. Zarya Rubin: reinforcement behaviors that social media Dr. Zarya Rubin: thrives on. Dr. Zarya Rubin: And then there's, of course, the Dr. Zarya Rubin: comparisonitis, and we know that comparison Dr. Zarya Rubin: is the thief of joy and it's great to learn Dr. Zarya Rubin: from others.
Dr. Zarya Rubin: But if you're constantly comparing, Dr. Zarya Rubin: especially, like I said, if we're comparing Dr. Zarya Rubin: to the highlight reel, it's not a realistic Dr. Zarya Rubin: comparison and also that person just may be Dr. Zarya Rubin: at a different stage in their journey. Dr. Zarya Rubin: They maybe have been in business for 20 Dr. Zarya Rubin: years and you're just starting out.
Dr. Zarya Rubin: Or maybe this is their fourth or fifth kid Dr. Zarya Rubin: and it's your first kid, you know, so it's. Dr. Zarya Rubin: You can't always make those comparisons. Dr. Zarya Rubin: Or maybe you know they don't have any kids Dr. Zarya Rubin: and they're like, oh, I'm working so hard Dr. Zarya Rubin: on my business and you're like, why am I Dr. Zarya Rubin: not working on my business? Dr. Zarya Rubin: This sucks, and I think that you just have Dr. Zarya Rubin: to.
Dr. Zarya Rubin: You know the balance of this social media Dr. Zarya Rubin: and comparison is sort of perspective and Dr. Zarya Rubin: and introspection as well of just like, hey, Dr. Zarya Rubin: you know what?
Dr. Zarya Rubin: This is not about everybody else, it's Dr. Zarya Rubin: about me and my life and what is working Dr. Zarya Rubin: for me and my life in this moment, in this Dr. Zarya Rubin: season of life where I'm at, and the more Dr. Zarya Rubin: that we struggle against it, the harder it Dr. Zarya Rubin: becomes to break out of it and the more we Dr. Zarya Rubin: kind of relax into it and think, okay, this Dr. Zarya Rubin: is where I need to be right now, this is
Dr. Zarya Rubin: where I want to go. Dr. Zarya Rubin: I'm not suggesting that people just do Dr. Zarya Rubin: nothing and be complacent in their lives if Dr. Zarya Rubin: they want to achieve certain things. Dr. Zarya Rubin: Of course I'm like a huge overachiever, so Dr. Zarya Rubin: I would never say don't pursue your dreams Dr. Zarya Rubin: or your passions, but do it in a way that's Dr. Zarya Rubin: not self-sabotaging.
Yeah, and it's hard to change a habit, or we can get into the idea that, oh, I can't do that, it's too hard. Let's say it that way instead. So when you are putting out there, do one thing less, like I said at the top of the show, just the idea of oh gosh, doing less means I'm not going to achieve as much, or people might think I am not showing up or I'm lazy. We start putting labels on ourselves. So, that whole idea of do one less thing.
How can you effectively do one less thing and come from an empowering place about how you're taking charge of your mind, body and spirit? Dr. Zarya Rubin: Yeah, I mean this is a great question.
Dr. Zarya Rubin: So in my TED Talk, which is about this, I Dr. Zarya Rubin: go through kind of step-by-step what it Dr. Zarya Rubin: might look like or what it really is about, Dr. Zarya Rubin: because of course you might think, well, Dr. Zarya Rubin: I'm just going to be far less productive Dr. Zarya Rubin: and achieve a lot less. Dr. Zarya Rubin: I mean, we are doing less after all. Dr. Zarya Rubin: So, gosh, this is a terrible idea.
¶ Managing Busy Minds and Tasks
Dr. Zarya Rubin: But we have learned time and time again, Dr. Zarya Rubin: and studies have shown, that when you try Dr. Zarya Rubin: to multitask, when you try to do too many Dr. Zarya Rubin: things, that once you end up doing all of Dr. Zarya Rubin: those things poorly or not at all, rather Dr. Zarya Rubin: than being more focused and more Dr. Zarya Rubin: intentional.
Dr. Zarya Rubin: When we are trying to work on a project or Dr. Zarya Rubin: we're having a meeting and we're getting Dr. Zarya Rubin: interrupted, every single email Dr. Zarya Rubin: interruption or every phone notification, Dr. Zarya Rubin: every ping, every ding sets us back. Dr. Zarya Rubin: I you know the exact figure eludes me, but Dr. Zarya Rubin: it's like 27 minutes I think of like recoup Dr. Zarya Rubin: time from each interruption. So yeah, oh my gosh, I felt that.
Dr. Zarya Rubin: And it's so true, Right. Dr. Zarya Rubin: And then you, you're sort of like well, Dr. Zarya Rubin: where was I? Dr. Zarya Rubin: What was I even working on? Dr. Zarya Rubin: What's happening? Dr. Zarya Rubin: What day is it?
¶ Perimenopause & Menopause
Dr. Zarya Rubin: I don't know. Yes and then and then add in those of us who are like going through or are perimenopause or menopause. We just blame it on that, you know that is a huge factor actually.
Dr. Zarya Rubin: Yeah, because we know that women are report Dr. Zarya Rubin: burnout at much higher rates than men, and Dr. Zarya Rubin: whether this is actual, whether it's Dr. Zarya Rubin: physiological, whether it's hormonal, Dr. Zarya Rubin: whether it's biological, whether it's Dr. Zarya Rubin: circumstantial, that women just have to Dr. Zarya Rubin: play so many roles and play them all really Dr. Zarya Rubin: well and men sort of generally have to
Dr. Zarya Rubin: play- one or some combination thereof, as Dr. Zarya Rubin: to why women are more susceptible to Dr. Zarya Rubin: burnout. Dr. Zarya Rubin: We know we're more susceptible to Dr. Zarya Rubin: autoimmune disease and other things. Dr. Zarya Rubin: So you know the jury's still out. Dr. Zarya Rubin: But yeah, for anyone who has gone through Dr. Zarya Rubin: perimenopause or menopause, they know like
¶ The Impact of Burnout on Women
Dr. Zarya Rubin: it's no joke. Dr. Zarya Rubin: Your brain stops working, you're constantly Dr. Zarya Rubin: stressed, you're constantly anxious. Dr. Zarya Rubin: You walk into a room you're like why am I Dr. Zarya Rubin: here? Dr. Zarya Rubin: I don't know. Have you ever used your phone and turned the flashlight on so you could find your phone? Have I ever turned my phone on? Have I ever turned my flashlight on to my phone so I can find my phone?
Dr. Zarya Rubin: Right, I think you're going to win on this Dr. Zarya Rubin: one. Dr. Zarya Rubin: It's a new one. Dr. Zarya Rubin: Yeah, it's like okay, it's dark, I'm just Dr. Zarya Rubin: going to use the flashlight here so I can Dr. Zarya Rubin: find it. Yeah, that's really the perfect example of the busy brain Exactly, and so how? Dr. Zarya Rubin: do we address that? Dr. Zarya Rubin: Well, there's many ways.
Dr. Zarya Rubin: So we're going to come back to the do one Dr. Zarya Rubin: thing less. Dr. Zarya Rubin: And then I think we also want to touch on Dr. Zarya Rubin: mindfulness, because to me that's the Dr. Zarya Rubin: greatest antidote to this busy mind and Dr. Zarya Rubin: monkey mind and running around in circles Dr. Zarya Rubin: all the time and being like I'm so busy, Dr. Zarya Rubin: I'm so busy and yet I can't focus on what Dr. Zarya Rubin: I'm doing.
Dr. Zarya Rubin: And that requires taking a moment, taking a Dr. Zarya Rubin: pause out of your day or when you're at Dr. Zarya Rubin: home in the evening or first thing in the Dr. Zarya Rubin: morning, and just whatever your practice is. Dr. Zarya Rubin: You know it doesn't have to be meditation, Dr. Zarya Rubin: it can be deep breathing, it can be yoga Dr. Zarya Rubin: Practices.
Dr. Zarya Rubin: You know it doesn't have to be meditation, Dr. Zarya Rubin: it can be deep breathing, it can be yoga, Dr. Zarya Rubin: it can be journaling, just something that Dr. Zarya Rubin: takes you out of the constant swirl and Dr. Zarya Rubin: puts you in a real-time moment when you are Dr. Zarya Rubin: living in the actual time. Dr. Zarya Rubin: That is now. Dr. Zarya Rubin: And it is taking the correct time.
Dr. Zarya Rubin: You're not spiraling about the past or Dr. Zarya Rubin: spiraling about the future.
Dr. Zarya Rubin: You are present and you're regulating your Dr. Zarya Rubin: breathing and it really does allow for that Dr. Zarya Rubin: resettling and that grounding and that Dr. Zarya Rubin: clearing of your mind, and then you are Dr. Zarya Rubin: sort of more able to take on these other Dr. Zarya Rubin: tasks and stressors, and when they come up Dr. Zarya Rubin: and you think, oh, my gosh, I have to go to Dr. Zarya Rubin: the grocery store.
Dr. Zarya Rubin: My gosh, I have to go to the grocery store, Dr. Zarya Rubin: then I have to go to the post office and I Dr. Zarya Rubin: have I have this meeting, and I have this Dr. Zarya Rubin: and that, and then you're like, ah, in Dr. Zarya Rubin: those moments you have two choices. Dr. Zarya Rubin: You can keep going and and just be like Dr. Zarya Rubin: well, this is my schedule, this is what is Dr. Zarya Rubin: scheduled.
Dr. Zarya Rubin: I have to do all of this because if I don't, Dr. Zarya Rubin: the world is going to explode or it's like Dr. Zarya Rubin: some sort of you know red alert button is Dr. Zarya Rubin: going to go off. Dr. Zarya Rubin: That's one choice.
Dr. Zarya Rubin: Your other choice is to say, of all of Dr. Zarya Rubin: these things, do they really all have to Dr. Zarya Rubin: get done right now, in this moment, today, Dr. Zarya Rubin: or is there something I can take off my Dr. Zarya Rubin: list and that is the do one thing less Dr. Zarya Rubin: mentality. Dr. Zarya Rubin: And oftentimes I find myself in that sort Dr. Zarya Rubin: of swirling tornado of I have so much to do.
Dr. Zarya Rubin: There's ways to navigate that and to to do Dr. Zarya Rubin: less, to either get rid of the task Dr. Zarya Rubin: completely, delay the task. Dr. Zarya Rubin: You know it's like delete, delay, delegate. Dr. Zarya Rubin: That is kind of the mentality of doing one Dr. Zarya Rubin: thing less and you will feel such a freeing Dr. Zarya Rubin: when you do that and you'll be like, oh my Dr. Zarya Rubin: God, I can breathe again and get these Dr. Zarya Rubin: other things done.
Dr. Zarya Rubin: And then I won't get a parking ticket, I Dr. Zarya Rubin: won't get in a fender bender, I won't. Dr. Zarya Rubin: You know, it's like these are the things Dr. Zarya Rubin: that happen, you won't put your flashlight Dr. Zarya Rubin: on looking for your phone. Dr. Zarya Rubin: You won't put your flashlight on looking Dr. Zarya Rubin: for your phone.
Dr. Zarya Rubin: You won't be trying to carry 20 bags of Dr. Zarya Rubin: groceries out of your car and then one of Dr. Zarya Rubin: them splits and then they, the groceries, Dr. Zarya Rubin: are all over the floor and you're like, oh Dr. Zarya Rubin: if I had just slowed down and just done one Dr. Zarya Rubin: thing less, taken one less bag in from the Dr. Zarya Rubin: car.
Dr. Zarya Rubin: And I have another example in my TED talk Dr. Zarya Rubin: where I talk about dishes and like you're Dr. Zarya Rubin: clearing a table of dishes and there's, you Dr. Zarya Rubin: know, you've got them all stacked up and Dr. Zarya Rubin: they're all piled up and it's like kind of Dr. Zarya Rubin: precariously balanced, but there's you spot Dr. Zarya Rubin: this like one pesky cup that's still on the Dr. Zarya Rubin: table and what are you going to do about it?
Dr. Zarya Rubin: Well, of course everyone's like. Dr. Zarya Rubin: Well, of course I have to grab it and stick Dr. Zarya Rubin: it on top of the pile. Dr. Zarya Rubin: And then all the dishes come crashing down Dr. Zarya Rubin: and you're surrounded by broken glass and Dr. Zarya Rubin: doing one thing less is leaving that cup on Dr. Zarya Rubin: the table doing one thing less is leaving Dr. Zarya Rubin: that cup on the table.
That is a great example, and I see it visually, because you had to go for that cup. You just had to go for it. Dr. Zarya Rubin: You just had to. Dr. Zarya Rubin: You couldn't make a second trip. Yeah, that is a really perfect example and I think we do that in life all the time, all the time, and you keep saying the same thing over and over I have so much to do, I have so much to do, girl.
I say that all the time, as recently as probably this morning, and then I have to take a step back and have a comment with myself, because you will really if you just it's self-regulating. I love that you mentioned the tips and whatnot, because when you step back and you tell yourself does this need to really get done right now? Is this deadline due today?
And I'm a deadline girl coming from a background in journalism, but this is for anyone, right Like taking a step back and really allowing yourself a moment to breathe and tell yourself hold on a second, is it necessary in this moment? Right? Dr. Zarya Rubin: It's easier said than done it is.
¶ Navigating Stress and Burnout Boundaries
Dr. Zarya Rubin: You know, this is a very simple concept, Dr. Zarya Rubin: but it's not necessarily easy. Especially if we're used to doing it the other way. Dr. Zarya Rubin: Yes, and I have had so many you know Dr. Zarya Rubin: patients and clients and friends and Dr. Zarya Rubin: whatnot.
Dr. Zarya Rubin: Just tell me, you know, oh, and then I have Dr. Zarya Rubin: this and this and this and this and this, Dr. Zarya Rubin: and then I'm on this board and then I do Dr. Zarya Rubin: this thing and this activity and this and Dr. Zarya Rubin: I'm just like girl, I'm exhausted just Dr. Zarya Rubin: hearing about it, right? Dr. Zarya Rubin: And then I sort of gently might suggest, Dr. Zarya Rubin: like, well, what would happen if you didn't Dr. Zarya Rubin: do X, y, z?
Dr. Zarya Rubin: Oh well, I couldn't. Dr. Zarya Rubin: I couldn't because people are counting on Dr. Zarya Rubin: me, or I couldn't because I agreed to it. Dr. Zarya Rubin: And when I said, you know, you're allowed Dr. Zarya Rubin: to change your mind, you're allowed to Dr. Zarya Rubin: cancel something, you're allowed to Dr. Zarya Rubin: reschedule, you're allowed to put your Dr. Zarya Rubin: needs first and put yourself first.
Dr. Zarya Rubin: But oftentimes people just simply cannot Dr. Zarya Rubin: envision a different version of their Dr. Zarya Rubin: current reality. Dr. Zarya Rubin: It's a safe place too. Dr. Zarya Rubin: It's a safe. Dr. Zarya Rubin: It feels familiar. Dr. Zarya Rubin: Honestly, it'll start to feel wrong if you Dr. Zarya Rubin: change it, but that's how you know it's Dr. Zarya Rubin: right, right that say. Look, that brain is not designed to keep us safe and be in danger mode.
So when things are kind of cool, as a cucumber all around, it's quite common to be like hold on, where's the? When's the shoe going to drop Right? But that's actually a better place to be. Dr. Zarya Rubin: Yeah, and your brain does want to be in Dr. Zarya Rubin: that state, in that your brain does not Dr. Zarya Rubin: want to be in fight or flight mode. Dr. Zarya Rubin: That is not the normal cognitive resting Dr. Zarya Rubin: state.
Dr. Zarya Rubin: That is a state that we have put ourselves Dr. Zarya Rubin: in. To stay alive. Dr. Zarya Rubin: Right, you know. Dr. Zarya Rubin: But our brain wants to be in the Dr. Zarya Rubin: parasympathetic state, not the sympathetic Dr. Zarya Rubin: overdrive state. Dr. Zarya Rubin: Wants to be in the rest digest, create. Dr. Zarya Rubin: You know like, talk about, you know being Dr. Zarya Rubin: productive or being creative.
Dr. Zarya Rubin: It's very hard to do that when you're in Dr. Zarya Rubin: this constant and also being hard on Dr. Zarya Rubin: yourself. something I find myself saying a lot to those that I am working with is it's not you, it's your brain. Stop being so hard on yourself. It's your brain keeping you alive and safe and it feels like it's in danger. But is it in danger, you know? Are you in danger if you don't grab that one cup? Are you in danger if you make two trips?
Are you in danger if you maybe grocery shop tomorrow? You know?
Dr. Zarya Rubin: for me if you respond to that or don't Dr. Zarya Rubin: respond to that comment on social media, Dr. Zarya Rubin: because that's not even real, like it's not Dr. Zarya Rubin: even reality, but it can feel so Dr. Zarya Rubin: threatening and so dangerous, like being Dr. Zarya Rubin: pursued by a predator, when it is just a Dr. Zarya Rubin: comment from a random person that you may Dr. Zarya Rubin: not even know and yet our nervous system
Dr. Zarya Rubin: doesn't differentiate that and it just Dr. Zarya Rubin: becomes so revved up by that. Or even sometimes, people we do know, you know, having healthy boundaries with people. Even worse, even sometimes, people you do know, or that you get a text from somebody and you're it's triggering, you don't have to respond in that moment and it takes skill to step back and say I don't need to react.
I'm going to respond calmly Again that part of you is thinking it's in danger, that needs to protect itself. Dr. Zarya Rubin: Even doing that less could probably help Dr. Zarya Rubin: you in your relationship in the long run Dr. Zarya Rubin: 100% yes, and when your devices are going Dr. Zarya Rubin: off and dinging and pinging and whatnot, Dr. Zarya Rubin: you are not required to rush and pick Dr. Zarya Rubin: things up and respond in that moment.
Dr. Zarya Rubin: I mean, you know, gosh, like the old days Dr. Zarya Rubin: when we didn't have cell phones and we Dr. Zarya Rubin: weren't reachable 24-7, I think there was a Dr. Zarya Rubin: lot more peace in some respects that when Dr. Zarya Rubin: you would, you know, clock out of work or Dr. Zarya Rubin: whatever and you go home, you go home and Dr. Zarya Rubin: there's no email and there's no texting, Dr. Zarya Rubin: there's no device in your hand at all times,
Dr. Zarya Rubin: you're not carrying your office around with Dr. Zarya Rubin: you and so you're unplugged and you're Dr. Zarya Rubin: turned off and you're relaxed because you Dr. Zarya Rubin: know you don't have to address any of these Dr. Zarya Rubin: issues until you know the following Monday Dr. Zarya Rubin: or you know the next day. Dr. Zarya Rubin: But we don't have that luxury anymore.
We don't, and I've noticed that we're seeing this more where people have a hard time saying no to other people, which in turn could be saying yes to yourself, Like the folks that keep their phone on all the time to answer clients or patients unless it is serious. There's no need for you to have to respond to that in that immediate moment to just give that person peace of mind when it's not urgent. Dr. Zarya Rubin: Right, I mean it's a habitual, like Dr. Zarya Rubin: Pavlovian thing of this.
Dr. Zarya Rubin: Oh yeah Like oh, I got to ding, I got to Dr. Zarya Rubin: respond. Dr. Zarya Rubin: Right, I got to ding, I got to buzz, I got Dr. Zarya Rubin: to respond. Dr. Zarya Rubin: But you don't. Dr. Zarya Rubin: You can set that boundary and you can Dr. Zarya Rubin: create that barrier between your you know Dr. Zarya Rubin: present life and the virtual world. Dr. Zarya Rubin: Your you know present life and the virtual Dr. Zarya Rubin: world. Dr. Zarya Rubin: You can.
Dr. Zarya Rubin: You can create those, those that insulator Dr. Zarya Rubin: of insulation, and be like you know what. Dr. Zarya Rubin: I'm going to leave my phone in another room Dr. Zarya Rubin: when I'm having dinner with my significant Dr. Zarya Rubin: other or my family or my best friend.
Dr. Zarya Rubin: Be present Like rather than oh, it's right Dr. Zarya Rubin: there Because we're used to having it just Dr. Zarya Rubin: like it's right here and it's going off all Dr. Zarya Rubin: the time. Dr. Zarya Rubin: And you know I turn everything off on my Dr. Zarya Rubin: phone but it's still. Dr. Zarya Rubin: It's still buzzes from time to time but I Dr. Zarya Rubin: actually can't deal with the like, the Dr. Zarya Rubin: ringing and dinging and pinging.
Dr. Zarya Rubin: But even that, you know it's, it's still Dr. Zarya Rubin: that stimulus response, stimulus response Dr. Zarya Rubin: and then breaking your flow. When you're with other people, to having that hand on the phone constantly, like not being able to put it down.
When I was, when I was teaching and still full time and college professor work I totally would tell my students I'm like there's no reason for that phone to be on the table and if any of them are listening they're like oh yeah, professor Russo used to do this all the time Like unless you're in open heart surgery surgery or you're about to go into labor which if you're in my class you better not be going into labor that that phone needs to be present because it's not.
This is shared time and that should be the same way when you're at home, like being that's one thing less right, yes, step away from tech? Dr. Zarya Rubin: Yes, and it allows you to be more present Dr. Zarya Rubin: in your world and in your life and to make Dr. Zarya Rubin: choices about what is truly important to Dr. Zarya Rubin: you. Dr. Zarya Rubin: Yeah, that is also part of the philosophy Dr. Zarya Rubin: of Do One Thing Less.
Dr. Zarya Rubin: It's like prioritization and not placing Dr. Zarya Rubin: everything at the same level of importance Dr. Zarya Rubin: or value, because, yeah, there are things Dr. Zarya Rubin: that can wait and there are things that Dr. Zarya Rubin: require our attention in the moment. So one thing I want to just share with folks that Dr Zarya, do you go by Dr Zarya or Dr Rubin? I don't know. You know, I call you. I call you by your first name. Dr. Zarya Rubin: I mean listen, listen.
Dr. Zarya Rubin: So Dr Rubin was like when I was in the war Dr. Zarya Rubin: and Dr Zarya feels a little more personable. Dr. Zarya Rubin: I think. Dr. Zarya Rubin: So that's you. Yeah, I go by now, so, but I'll you know I'll answer to pretty much it I know and I love that about you? Dr. Zarya Rubin: You should see what happens at Starbucks. Oh yeah, how they spell your name. Yeah, like yeah, that's fine. Whatever, it's always an adventure. Yeah, like yeah, that's mine.
Whatever, it's always an adventure. Yeah, well, you are offering a free Burnout to Balance toolkit. It's a download. This is really great. This is how to outsmart burnout, so we want to let folks know. That'll be in the podcast notes, with the help of Dr Zarya putting that together. So definitely download it.
Dr. Zarya Rubin: It's just like if you want practical tips, Dr. Zarya Rubin: like actual actionable things, and ways to Dr. Zarya Rubin: get like a little bit more in touch with Dr. Zarya Rubin: hey, what are my triggers for burnout, or Dr. Zarya Rubin: what does that look like for me? Dr. Zarya Rubin: So you can get better at being a little bit Dr. Zarya Rubin: of a detective and spotting things early on. Dr. Zarya Rubin: So, yes, that's all in the guide.
Amazing and I and I also want to mention if, if this conversation is like hitting you hard, you're like, oh, that's so me, consider passing it along to somebody else, because if I'm feeling it, dr Zarya is feeling it and you're feeling it, you know others are feeling it. Pass this episode along, let somebody else hear it so they're able to get the little tidbits that she's sharing and just be part of this conversation and know that you're not alone in the battle.
And then, you know, download the episode and listen to it and leave a thoughtful response. We always appreciate that. Let's talk about the difference between stress and burnout. This is a great topic, sure.
Dr. Zarya Rubin: Yeah, so, like we sort of touched on Dr. Zarya Rubin: earlier, there are stressors in our lives, Dr. Zarya Rubin: from everything from you know, waking up in Dr. Zarya Rubin: the morning can be stressful, to driving to Dr. Zarya Rubin: work, to you know getting honked out in Dr. Zarya Rubin: traffic, to having a meeting with somebody Dr. Zarya Rubin: you don't like, to eating a certain food Dr. Zarya Rubin: that doesn't agree with your body.
Dr. Zarya Rubin: That is a form of stress. Dr. Zarya Rubin: So there are all of these and there's Dr. Zarya Rubin: different types of stress. Dr. Zarya Rubin: So there's everything that I just described Dr. Zarya Rubin: and getting an offender. Dr. Zarya Rubin: Those are all forms of acute stress.
¶ Stress vs Burnout
Dr. Zarya Rubin: And then the other form of stress that is Dr. Zarya Rubin: not talked about that much is sort of Dr. Zarya Rubin: intermittent stress, or episodic stress Dr. Zarya Rubin: that recurs kind of on a regular basis and Dr. Zarya Rubin: maybe it's semi predictable, like maybe Dr. Zarya Rubin: it's your commute every day, but it's kind Dr. Zarya Rubin: of predictable and you know it's kind of Dr. Zarya Rubin: going to be crappy, and so the stress is
Dr. Zarya Rubin: repeated and you are just like anticipating Dr. Zarya Rubin: it and so the stress itself becomes Dr. Zarya Rubin: stressful.
Dr. Zarya Rubin: And then if these stressors continue for Dr. Zarya Rubin: long enough and or they don't let up, like Dr. Zarya Rubin: there's a very stressful situation, like Dr. Zarya Rubin: you're in a bad relationship, or you're Dr. Zarya Rubin: caring for somebody, or you know your job Dr. Zarya Rubin: is terrible, like all of these things, that Dr. Zarya Rubin: become chronic stress. Dr. Zarya Rubin: So it's the way I think of it it's kind of Dr. Zarya Rubin: a continuum.
Dr. Zarya Rubin: There's like the acute stress, there's the Dr. Zarya Rubin: episodic stress, which is maybe in the Dr. Zarya Rubin: middle, and there's the chronic stress, and Dr. Zarya Rubin: then when the chronic stress really kind of Dr. Zarya Rubin: builds up or becomes severe enough, that Dr. Zarya Rubin: leads to burnout. Dr. Zarya Rubin: I sort of see it as a continuum. Dr. Zarya Rubin: Now, of course, it depends on how severe Dr. Zarya Rubin: the acute stress is.
Dr. Zarya Rubin: I mean, there are some terrible, terrible Dr. Zarya Rubin: stressors that could, you know, pretty Dr. Zarya Rubin: quickly lead to burnout. Dr. Zarya Rubin: I think if it's the severity, the intensity Dr. Zarya Rubin: and the duration kind of all add up to Dr. Zarya Rubin: create kind of the perfect storm for Dr. Zarya Rubin: burnout.
Dr. Zarya Rubin: And oftentimes we've got multiple different Dr. Zarya Rubin: areas, like you might have a stressful job Dr. Zarya Rubin: and a stressful relationship and you know Dr. Zarya Rubin: something in your environment that is Dr. Zarya Rubin: affecting you negatively.
Dr. Zarya Rubin: The lights are, you know, really Dr. Zarya Rubin: fluorescent and terrible at work, or you Dr. Zarya Rubin: are eating something every day that you're Dr. Zarya Rubin: actually sensitive to, and so all of these Dr. Zarya Rubin: things just add up and they all work Dr. Zarya Rubin: together to create your nervous system and Dr. Zarya Rubin: all of your different body systems just Dr. Zarya Rubin: being kind of like. Dr. Zarya Rubin: I don't think so anymore.
Yeah, and we do have good stress and bad stress. It's just being really aware of your body and how it's showing up for you and how you're showing up for it, you know. Dr. Zarya Rubin: Yes, there's good stress. Dr. Zarya Rubin: There's, like you know, getting a promotion Dr. Zarya Rubin: or getting married, or having a baby. Dr. Zarya Rubin: Those are all really good stresses, but Dr. Zarya Rubin: they're still stresses nonetheless, right, Dr. Zarya Rubin: can't forget that.
Dr. Zarya Rubin: So you might think why do I feel this way? Dr. Zarya Rubin: This is positive. Dr. Zarya Rubin: It can still be stressful and still be a Dr. Zarya Rubin: challenge, right. The idea that there is more to medicine in the functional medicine world and also integrative health. I'm curious for you what made you choose to go into the world of integrative and functional health and medicine? And you and I both were IAN students together. God again feels like forever ago.
And what do you think your biggest takeaway was from IAN and the Institute for Integrative Nutrition as a health coach? Dr. Zarya Rubin: Yeah, wow, I am a child of the 70s and 80s, Dr. Zarya Rubin: and so I grew up in a pretty crunchy, Dr. Zarya Rubin: health, foodie, hippie kind of household. Dr. Zarya Rubin: You know everything was whole wheat.
We had carob. Dr. Zarya Rubin: Remember carob I do remember carob I've Dr. Zarya Rubin: heard it's making a comeback in like Dr. Zarya Rubin: culinary experiences and oat cuisine Dr. Zarya Rubin: Hilarious, you know and we were never Dr. Zarya Rubin: allowed any sugar and things like that. Dr. Zarya Rubin: So I had a very healthy upbringing.
Dr. Zarya Rubin: So I have always had an association with Dr. Zarya Rubin: like food and health and eating healthy and Dr. Zarya Rubin: having that impact to my health, which is, Dr. Zarya Rubin: I think, a really positive thing. Dr. Zarya Rubin: And you know, thanks mom for that. Dr. Zarya Rubin: And so I was attuned to that on some level Dr. Zarya Rubin: and was kind of looking for that throughout Dr. Zarya Rubin: medicine but didn't ever get it.
Dr. Zarya Rubin: I mean, unfortunately, in my medical Dr. Zarya Rubin: training we had maybe half a day on Dr. Zarya Rubin: nutrition and that was about, you know, the Dr. Zarya Rubin: physiology of various like vitamins and Dr. Zarya Rubin: minerals and how you know deficiencies are Dr. Zarya Rubin: impacted, you know, in terms of disease Dr. Zarya Rubin: states. Dr. Zarya Rubin: That's it. Dr. Zarya Rubin: There was no food as medicine. Dr. Zarya Rubin: There was no microbiome.
Dr. Zarya Rubin: We didn't know about any of that stuff. Dr. Zarya Rubin: There was no. Dr. Zarya Rubin: You know what you eat and the quality of Dr. Zarya Rubin: the food you eat impacts your overall Dr. Zarya Rubin: health, impacts your risk of chronic Dr. Zarya Rubin: disease. Dr. Zarya Rubin: Nothing, there were no. Dr. Zarya Rubin: Blue zones, there was no, none of that. Dr. Zarya Rubin: You know, it's like I went to medical Dr. Zarya Rubin: school in the dark ages.
Dr. Zarya Rubin: But zones, there was no, none of that. Dr. Zarya Rubin: It's like I went to medical school in the Dr. Zarya Rubin: dark ages, but and I don't know that it's Dr. Zarya Rubin: really that much better now.
Dr. Zarya Rubin: So I think there's a lot of ground to make Dr. Zarya Rubin: up in medicine and I think that it kind of Dr. Zarya Rubin: behooves the whole profession to take a Dr. Zarya Rubin: greater interest in prevention and in Dr. Zarya Rubin: addressing the chronic illness epidemic Dr. Zarya Rubin: that we have in this country and worldwide Dr. Zarya Rubin: with things like diet and lifestyle change.
Dr. Zarya Rubin: And so I was very interested and passionate Dr. Zarya Rubin: about that and I thought how can I use my Dr. Zarya Rubin: knowledge and use my superpowers for good Dr. Zarya Rubin: and educate others and help others? Dr. Zarya Rubin: And I wasn't in the mode of like I want to Dr. Zarya Rubin: be back working in a hospital 24 seven.
Dr. Zarya Rubin: I wanted to serve and I wanted to do it in Dr. Zarya Rubin: a way that was compatible with my mental Dr. Zarya Rubin: and physical health, you know. Dr. Zarya Rubin: So I found IAN and I and I love the program. Dr. Zarya Rubin: I love the concept of food as medicine and Dr. Zarya Rubin: just learning so much about all of the Dr. Zarya Rubin: different diets and lifestyle changes that Dr. Zarya Rubin: we could implement.
Dr. Zarya Rubin: So many great teachers there, like really Dr. Zarya Rubin: extraordinary teachers like Mark Hyman and Dr. Zarya Rubin: Deepak Chopra, and like just really amazing Dr. Zarya Rubin: leaders in the world of functional health Dr. Zarya Rubin: and mind-body medicine. Yeah, we definitely learn from the best. And it's interesting that we talk about this concept of food. Is thy medicine right, which was Hippocrates anyway? Yeah, it's kind of an old concept, yeah. I mean like it's not.
He was like the father of medicine, right? I'm like we're not doing anything new here. Dr. Zarya Rubin: Yeah, he's like yeah, dude. Dr. Zarya Rubin: Yeah, I came up with that a while ago, Dr. Zarya Rubin: Right. Well, you're right, we learn from the best and not being a doctor. And you don't have to be a doctor to really explore being a health coach, even if you're not practicing it in your professional world, if you're just wanting it more for your home life, your home
¶ Autoimmune disease: How IIN helped to heal
health because really that's what we talk about at IIN is the primary and secondary wheel right, Absolutely.
Dr. Zarya Rubin: Primary nutrition and I went to IIN after Dr. Zarya Rubin: having been recently diagnosed with Dr. Zarya Rubin: autoimmune disease and I wanted to Dr. Zarya Rubin: understand it better and I wanted to heal Dr. Zarya Rubin: it myself without using really intensive Dr. Zarya Rubin: treatments that a lot of the doctors were Dr. Zarya Rubin: proposing, and so that was part of my Dr. Zarya Rubin: motivation as well and it's been very Dr. Zarya Rubin: successful.
Dr. Zarya Rubin: So I use that with my patients to try to Dr. Zarya Rubin: heal their autoimmune disease. Dr. Zarya Rubin: I don't think there are these magical cures Dr. Zarya Rubin: that sometimes you see on Facebook, but Dr. Zarya Rubin: it's a combination.
Dr. Zarya Rubin: It's often a combination of maybe using Dr. Zarya Rubin: some medication and maybe using some more Dr. Zarya Rubin: conventional techniques, but with all the Dr. Zarya Rubin: lifestyle and dietary changes you might be Dr. Zarya Rubin: able to prevent complications or take the Dr. Zarya Rubin: lowest dose of medication.
Dr. Zarya Rubin: So I do think there's like a synergy there Dr. Zarya Rubin: and yes, of course there was personal Dr. Zarya Rubin: motivation, but there was also the Dr. Zarya Rubin: motivation to you know, I've always been a Dr. Zarya Rubin: bit of a revolutionary and to cause a Dr. Zarya Rubin: little bit of a revolution in terms of Dr. Zarya Rubin: health, making health cool, making us a Dr. Zarya Rubin: healthier country, making us not need to
Dr. Zarya Rubin: spend, you know, trillions of dollars on Dr. Zarya Rubin: healthcare for chronic disease that largely Dr. Zarya Rubin: could be prevented. Right, and I remember there was one saying we learned if it's made by people in white coats, we're going to see people in white coats. You remember that? Dr. Zarya Rubin: Gosh. Yeah, that sat with me, with me and your own journey.
You know you come from this, like I said, traditional medical field moving into more functional, integrative health. Sometimes it winds up being our own levy is breaking. We're like how do I fix me? It's not necessarily about oh, I want to become a health coach because I want it to be my career. It's like I want to be a health coach because I want it to be my career. It's like I want to be a health coach because I just want to learn more about how to live well, right?
So on that note, for those tuning in, I just want to remind you I'm going to put a link in the podcast notes as well about how you can look into the Institute for Integrative Nutrition really, really great school, the largest health coaching and institute for nutritional training in the world, started by Joshua Rosenthal, which he's amazing.
You've heard me talk about him before as well, but I'm going to put there a link in there where you can have access to try to check out the check out the program and you know, tell him Hilary sent you and you never know might get a little extra perk there. Dr. Zarya Rubin: And you might like also make a lifelong Dr. Zarya Rubin: friend. Dr. Zarya Rubin: Make a life, look at that, I mean. Dr. Zarya Rubin: And you might like also make a lifelong Dr. Zarya Rubin: friend.
Make a lifelong look at that. I mean absolutely. Dr. Zarya Rubin: The people that we met there. Dr. Zarya Rubin: You know everyone comes from different Dr. Zarya Rubin: walks of life. Dr. Zarya Rubin: You know we've got neurologists and Dr. Zarya Rubin: broadcasters and you know we had nurses and Dr. Zarya Rubin: stay at home moms and we had all you know Dr. Zarya Rubin: varieties of people, and so it was really Dr. Zarya Rubin: fun to be in that.
even though it's an online classroom, you still have that sort of you know, sense of being together in a study group, a holistic Rolodex of people I can go to, whether it's referring somebody to them or I need them myself, or I just want to talk to them because I want to have empowering conversations. So there's definitely wealth and good health. Right, that's the true currency, definitely, 100%, yeah. Dr. Zarya Rubin: Yay.
¶ Rapid Fire Game
All right. So once again, free burnout to balance toolkit. We're going to share that as well, In addition to the links to IAN how to outsmart burnout. And before we go any further, before I let you go, darling, I want to play a little game with you. Oh, okay, this is where I put on my glasses that you? Dr. Zarya Rubin: love, I love games. All right, so this is a word association game. I'm going to throw out a word that you said during this conversation.
Come back with the first word that comes to mind. Little word, association. Okay, here we go, ready, all right, reset Button. Mindfulness, meditation, burnout. Do Mindfulness, meditation, burnout. Do one thing less Stress, pressure, multitasking, distracted Autoimmune Disease. Less More Doing, being, being these. Less more doing being being at peace. Flashlight searching yeah, I was wondering what you're gonna do with that one. We are constantly searching for being and being better.
Right, that was really fun. I know I've always wanted to be on those word game game shows it is fun and it gets your mind kind of thinking about things
¶ Dr. Zarya takeaway for you
like think outside the box a little bit, right, all right, so with us. In closing, my dear friend, what would you like to leave and share with those who are tuning into HIListically Speaking? Dr. Zarya Rubin: Oh, I think we covered so much today and I Dr. Zarya Rubin: hope that your listeners find it, you know, Dr. Zarya Rubin: kind of empowering and enlightening and Dr. Zarya Rubin: enriching, and I think that you know.
Dr. Zarya Rubin: The one thing I didn't mention was that, Dr. Zarya Rubin: yes, I had autoimmune disease, but I was Dr. Zarya Rubin: eating a super healthy diet, I was doing Dr. Zarya Rubin: all the right things, I was sleeping, I Dr. Zarya Rubin: wasn't drinking, I wasn't smoking, I didn't Dr. Zarya Rubin: have family history, nothing. Dr. Zarya Rubin: You know what?
Dr. Zarya Rubin: I did have A boatload of stress, and I Dr. Zarya Rubin: think we underestimate the impact that Dr. Zarya Rubin: stress has on our lives because we might be Dr. Zarya Rubin: able to manage it in the short term, but in Dr. Zarya Rubin: the long term it will come back and bite Dr. Zarya Rubin: you.
Dr. Zarya Rubin: And so, rather than people often come to me Dr. Zarya Rubin: and they say how can you help me build up Dr. Zarya Rubin: my tolerance to stress, I say we're going Dr. Zarya Rubin: to do the opposite. Dr. Zarya Rubin: We're going to lower your tolerance to Dr. Zarya Rubin: stress because I don't want you to be that Dr. Zarya Rubin: frog in the boiling water. Dr. Zarya Rubin: You know the analogy of if you take a frog Dr. Zarya Rubin: and you put it in boiling water.
Dr. Zarya Rubin: What happens? Dr. Zarya Rubin: It jumps out. Dr. Zarya Rubin: It's like oh, I don't like that. Dr. Zarya Rubin: But if you put a frog in a pot of room Dr. Zarya Rubin: temperature water and turn up the degree Dr. Zarya Rubin: slowly, one degree at a time until it Dr. Zarya Rubin: reaches boiling. Dr. Zarya Rubin: What happens to the frog? It has no clue what's going on. Over a slow period of time it's boiled.
Dr. Zarya Rubin: Yeah, it's boiled Because we just like I Dr. Zarya Rubin: said, we just keep normalizing the stress Dr. Zarya Rubin: and eventually that is not going to serve Dr. Zarya Rubin: us. Dr. Zarya Rubin: So we need to learn to recognize the signs, Dr. Zarya Rubin: get smart, outsmart, burnout and really Dr. Zarya Rubin: make these simple changes in our lives that Dr. Zarya Rubin: can have big impacts down the road. By the way, no animals were endangered during the episode.
No frogs were endangered. Dr. Zarya Rubin: I'm sitting here thinking about that poor Dr. Zarya Rubin: frog. Yeah, but that that's a good point. Yeah, when we don't realize that the change is slow, we don't realize things. When the change is slow, we just it just becomes our everyday norm. Yeah, exactly Good point. Thanks so much, so good to have you. Dr. Zarya Rubin: Thank you for having me so so much fun. Dr. Zarya Rubin: It was so good to have you. Dr. Zarya Rubin: Thank you for having me.
¶ Hilary's closing thoughts and info
Dr. Zarya Rubin: It was so, so much fun. It was so nice to see you all right, my friends, it is time to do one thing less. So do yourself a favor. Grab a copy of dr Zarya free download, the free burnout to balance toolkit. This is full of ways for you to outsmart burnout. Could you imagine doing that? It is easy when you have the right tools, and Dr Zaria is going to show you more and you can connect with her as well. So I'm going to share all of those links in the podcast notes.
And you heard us talk about the Institute for Integrative Nutrition. This is the school where both of us were students together. It is a wonderful school. It offers numerous programs in holistic health education for the body, for the mind and for the spirit. And I'm going to do you a favor. I'm going to offer you a discount if you decide to sign up for any of their programs.
Plus, they offer a free download guide so you can learn more about the program, but of course, you can always reach out to me and ask me more. I'm happy to share more about the program, but of course, you can always reach out to me and ask me more. I'm happy to share more about my experience with IIN and how it can help you and those you serve, and those links are in the podcast notes as well.
HIListically Speaking is edited by 2Market Media with music by Libbone Redding and, of course, supported by you. So thanks again for spending time with me and choosing to be kind to your mind, and I'm going to leave you with one final thought to embrace that idea of choosing to do one thing less. You might surprise yourself if you do. I believe in you, I love you and I'm sending hugs your way. Be well.