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SPEAKER_03
 Bring a little optimism into your life with The Bright Side, a new kind of daily podcast from Hello Sunshine, hosted by me, Danielle Robay.
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And me, Simone Boyce.
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Every weekday, we're bringing you conversations about culture, the latest trends, inspiration, and so much more.
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I am so excited about this podcast, The Bright Side.
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You guys are giving people a chance to shine a light on their lives, shine a light on a little advice that they want to share.
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 Listen to The Bright Side on America's number one podcast network, iHeart.
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Open your free iHeart app and search The Bright Side.
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SPEAKER_11
 Guess what, Will?
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SPEAKER_11
What's up, Mango?
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SPEAKER_11
I've been trying to write a promo for our podcast, Part-Time Genius, but even though we've done over 250 episodes, we don't really talk about murders or cults.
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SPEAKER_10
I mean, we did just cover the Illuminati of cheese, so I feel like that makes us pretty edgy.
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We also solve mysteries like how Chinese is your Chinese food and how do dollar stores make money?
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And then, of course, can you game a dog show?
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 So what you're saying is everyone should be listening.
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Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
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This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
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The joy they brought to the nation.
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You're free completely.
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No one is there to destroy you.
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The danger they endured.
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They said my head should be cut off.
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SPEAKER_02
 I'm John Legend.
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Listen to Afghan Star on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
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SPEAKER_09
 How many hours a day are you in meetings?
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SPEAKER_09
How much time are you spending having lunch?
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SPEAKER_09
Are you working out?
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SPEAKER_09
Like get clear on that.
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SPEAKER_09
And that will help you hone in on like one, what are the things that you enjoy?
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SPEAKER_09
And maybe you love those meetings, which is great, but this is also going to help you find where you have some room for improvement because maybe lunch isn't on your calendar.
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SPEAKER_09
 What are you gonna do for yourself today?
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Do you need time to take a walk or to journal during your lunch break?
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Do you need time to make yourself a healthy, yummy sandwich?
0
SPEAKER_07
 Hey everyone, welcome back to On Purpose, the number one health podcast in the world, thanks to each and every single one of you that come back every week to listen, learn, and grow.
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Now you know that I love interviewing experts, thought leaders, influencers, and people who have insightful things to share with us about our body, our mind, and even our energy and spirit.
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SPEAKER_07
 And today we're talking about a theme that is so close to my heart, and I get to talk with one of my favorite, favorite people in the world, who I'm so excited to sit down with.
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We're talking about our morning routines, and I'm sitting down with the one and only editor-in-chief of Women's Health, Liz Plosser, and talking about her new book,
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 own your morning.
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You know how much I love mornings.
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You know how much I love Liz if you've been following me.
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And this book is beautiful.
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I feel like I'm opening up a ray of sunshine.
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Literally, I just want you to take a moment to just look at how beautiful this is.
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SPEAKER_07
And every page you turn, you just met with real great nuggets of wisdom.
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SPEAKER_07
 So while you're listening, what I want you to do is I want you to tweet, I want you to Instagram and share hashtag own your morning and you can tag me and Liz in your posts as well.
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I want to see how you're going to start owning your morning after this.
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Liz, welcome to the show.
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Thank you for being here.
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Thank you for writing this beautiful book and I can't wait to dive into it with you.
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 Oh, Jay, it is so awesome to be here with you in person too.
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I feel so lucky and grateful for that amazing introduction and just super grateful for your friendship and your support and for you being a contributor to this book too.
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It's like it's all happening right now and I'm, I'm filled with love and light and happiness.
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SPEAKER_09
So it's awesome to be here with you.
0
SPEAKER_07
 You are a powerhouse, you're a leader in the health and wellness space, you're an editor-in-chief, you have this huge responsibility, but your background wasn't in media or wellness.
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SPEAKER_07
Your background was that you were an investment banker.
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SPEAKER_07
 And I love that about you because it's the colliding of two completely different worlds, at least from an external point of view.
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But I'd love you to take us back as to Liz at college, trying to figure out what Liz wanted to do and how you ended up as an investment banker.
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SPEAKER_09
 I will go back even further and say that an interest in fitness and health and nutrition has always been part of my DNA.
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I grew up playing sports.
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I got really into running and training for marathons and sort of how fuel could help you perform at your peak.
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So that has always been
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 Hugely important to me, but honestly Jay when I was in college where I was an English major But I also took a lot of economics classes and really always loved business and learning about it It even though I was an avid magazine reader back then like the person who spent all her allowance money At the supermarket buying all the magazines like I grew up doing that me too.
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I
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 It never occurred to me that you could do something you love and get paid for it.
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Like, I thought work had to be hard.
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I went through the interview process as a senior.
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I went to Princeton, and sort of the investment banks and consulting firms descended upon campus, and all my friends were going to them.
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And I had enough background in economics and math courses to get an amazing job offer.
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 Even at the time, I was like, I cannot believe this is happening.
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You did see that I'm an English major, right?
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But to their credit, I think they saw value in somebody with a slightly untraditional background and perspective.
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SPEAKER_09
And then I moved to New York, and it was like my ticket to come to New York City and start my life and be able to pay for an apartment and all those things.
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SPEAKER_09
 I learned very quickly that it was not my life's passion.
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SPEAKER_09
And I'm actually, in retrospect, so glad that I didn't land in some job that I was sort of OK with.
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It wasn't that bad.
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SPEAKER_09
It wasn't that great.
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I viscerally knew in my heart.
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 this is not meant to be my life's work.
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And having that experience and feeling that in my gut really catapulted me to start learning about what do you want to do and like networking with people and asking everybody about their jobs and do you like them.
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And the further I went down that path, the more this crazy idea of like, well, I love, love, love magazines.
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I love health and wellness.
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 Could I explore that?
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Could I go there?
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It suddenly, the more I learned, the more I was like, I think this is where I want to go.
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So fast forward to today, as you mentioned, I'm the editor-in-chief of Women's Health.
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It's literally a dream job.
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I actually, when I was 23 years old, had a dream that I would have this job.
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So it's, I still wake up every day and I feel the immense responsibility and just joy and gratitude that I get to do what I do every single day.
0
SPEAKER_09
 But I'm also really glad that I went down that little rabbit hole of investment banking because I have some quirky skills that actually are quite valuable in my line of work.
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SPEAKER_07
Yeah, tell us about those because I think often when people are seeking transitions,
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SPEAKER_07
 We almost have this very binary view.
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SPEAKER_07
Right.
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SPEAKER_07
What I'm doing right now is useless.
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I hate it.
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It's not what I want to do.
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It's not my passion.
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It's not my mission.
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This thing over here is what I want to do.
0
SPEAKER_07
Right.
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And we can be very negative and neglectful of the skills, the learning, the growth.
0
SPEAKER_07
So I was sharing earlier with you my corporate experience at Accenture.
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SPEAKER_07
Yeah.
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 It wasn't my dream, but what I learned was so powerful.
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The mentorship I received, the incredible opportunities I got because I was a part of that company and the great initiatives they had, the relationships and network I have back at the company and the people that left and are still there.
0
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And I look back at that and think that's been a strength for me in living a life that's truly authentic to my passion and my purpose.
0
SPEAKER_07
Totally.
0
SPEAKER_07
 So with you, tell us about some of the useful skills you brought along with you that have been integral to your purpose.
0
SPEAKER_09
Yeah, well, just as you were talking, I was thinking about my colleagues from my early investment banking days, and I'm still in touch with a lot of them.
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They were really proud of me and supportive when I completely changed industries.
0
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Surprised, but also very, very supportive.
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 And I was just thinking about how it was a very male-dominated group that I was in, as finance can be, but the woman who led our group was a powerful, compassionate, amazing woman.
0
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 She was incredibly supportive.
0
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I remember walking into her office and like taking a thousand deep breaths beforehand to tell her I'm going to leave this awesome, amazing group and job to go do this completely different thing.
0
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So I will always just have like a soft spot in my heart for the guidance and support and tips that she gave me on my way out.
0
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She was such a
0
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 like a luminary in my life, even at that age.
0
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And I have gone on to be so lucky to have so many other women who have been mentors and helped me along the way.
0
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So there's that piece of it.
0
SPEAKER_09
On the completely opposite end of the spectrum, when I was talking about the quirky skills, I was thinking about how good I am at Excel and building Excel spreadsheets.
0
SPEAKER_09
 I love that.
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SPEAKER_09
That's not traditionally something that editors-in-chiefs do very much, but you kind of actually do.
0
SPEAKER_09
Like I now, because I'm in the role that I am, I very much am focused on the content and the creative side, but I also have to look after the business.
0
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And are we using our resources and our precious editors' brains and times in appropriate ways that are good for the brand, not only for our readers, but also to make the brand
0
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 flourish and be healthy.
0
SPEAKER_09
So I can pull out a spreadsheet and run the numbers on something in an instant.
0
SPEAKER_09
I made a lot of decks in PowerPoint back in the day, and I continue to love doing that and love sprinkling magic dust on them and tinkering with them.
0
SPEAKER_09
I have also found that when people discover what my experience was and where my first job was,
0
SPEAKER_09
 in my industry, everyone's like impressed and appreciates that I bring a slightly different, not completely traditional perspective to my work.
0
SPEAKER_09
I think that's something maybe for your audience to keep in mind wherever they are in their journeys is that a diverse perspective, and I mean that in all of the ways, that is really healthy and valuable no matter what you do or where you are.
0
SPEAKER_07
 Yeah, I read a really interesting study probably around four years ago now, and it was by MIT, and they looked at employees' networks online and offline, and they found that employees who knew people who knew people who knew the same people had less innovative ideas and were able to bring less creativity to the table, but employees who had a network that was more diverse, where you'd be confused by how they know both those types of people.
0
SPEAKER_07
 And so I often say that when I have ideas or thoughts, I often think, well, what would a tech giant say?
0
SPEAKER_07
So what would Mark Zuckerberg or Steve Jobs or someone like that think about this?
0
SPEAKER_07
And then what would the Dalai Lama think about this?
0
SPEAKER_07
And to me, that opposite spectrum of thought is where I try and work from.
0
SPEAKER_07
So I'm always trying to combine strategy with sincerity or assertiveness with affection.
0
SPEAKER_07
And I feel like the more polar opposites you can,
0
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 put together, the more interesting your work becomes.
0
SPEAKER_07
And so when I hear you say that, I love that.
0
SPEAKER_07
I am terrible at Excel.
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SPEAKER_09
Even after being a consultant at Accenture?
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I avoided Excel at Accenture like the plague.
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SPEAKER_07
I never did it.
0
SPEAKER_07
I stayed away from it.
0
SPEAKER_07
I stuck to my strengths and skills and I did a lot of PowerPoints and all that kind of stuff.
0
SPEAKER_07
But what gave you the courage to make that shift and transition?
0
SPEAKER_07
Because you went to an incredible institution.
0
SPEAKER_07
 you're almost trained to go off and do something in a particular way.
0
SPEAKER_07
How did you disconnect from any expectations, any opinions, any noise, any thoughts that people would have had like, you're probably gonna make less money, you work so hard, all these things that you would hear, did you hear them?
0
SPEAKER_07
And if you did, how did you deal with them?
0
SPEAKER_07
And if you didn't, how did you deal with it for yourself?
0
SPEAKER_09
 Oh, I love all of this and it's fun thinking back on it because it's been almost 20 years now.
0
SPEAKER_09
So for starters, I shared my dream, literally my dream, with a group of strangers who I met training for a marathon.
0
SPEAKER_09
I did a marathon through team and training.
0
SPEAKER_09
We would get together in Central Park, you know, people from all over New York City, all different ages, all different careers, but you make
0
SPEAKER_09
 great, great friendships, I believe, when you sweat next to somebody, literally.
0
SPEAKER_09
And when you have 10 miles to run together, you've got a lot of time to talk about all the things.
0
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So this group already knew that I was struggling with my happiness in my career.
0
SPEAKER_09
But when I remember, I had this dream about being an editor at a health and wellness publication, and we had a 15 mile long run.
0
SPEAKER_09
 that next morning on Saturday morning and you know a couple miles in as we started warming up I shared it and I think maybe in my heart I knew that these people knew me well enough by now that they would be honest and open with their feedback and I am so glad that they were like
0
SPEAKER_09
 you should do that like could totally see you doing that so this was a group of people who'd like knew me through running but they just got it instantly with my personality and they thought it they they gave me sort of the courage to take the next step which was then to start investigating and talking with people and like we were talking about educating and myself and learning more about the industry there was plenty of pain and struggle and you know dozens of interviews that didn't pan out and people that
0
SPEAKER_09
 were not willing to take a chance on an investment banking analyst.
0
SPEAKER_09
And finally, it did work out.
0
SPEAKER_09
And it was through a ton of hard work and networking.
0
SPEAKER_09
And also, Jay, I'm going to be honest, it was a lot through some privilege and luck because of where I've been in my life.
0
SPEAKER_09
So I don't take any of that lightly.
0
SPEAKER_09
And I own it that I made the transition.
0
SPEAKER_09
And then it was terrifying.
0
SPEAKER_09
OK, I've literally put everything on a limb.
0
SPEAKER_09
I'm going out on this limb.
0
SPEAKER_09
What if I don't like it?
0
SPEAKER_09
 What if it's not all I think it's going to be?
0
SPEAKER_09
And it was awesome from day one.
0
SPEAKER_09
And this is day one when I was fetching coffee and processing contracts for freelance writers, but just the energy of creating.
0
SPEAKER_09
So my first job in the space was as an editorial assistant at Self magazine.
0
SPEAKER_09
 in the fitness department.
0
SPEAKER_09
And it was just amazing from the start, like sparks were flying, I was happy.
0
SPEAKER_09
Yes, I was doing a lot of grunt work, but I was learning so much and I was willing to roll up my sleeves and be the one who didn't know and hadn't gone through the internships and all of that.
0
SPEAKER_09
 One last thing I'll say is that you've heard me talk about my husband Matt before, and we have a crazy chaotic life.
0
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He's got a big full-time job.
0
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We have three children.
0
SPEAKER_09
We have a puppy at home.
0
SPEAKER_09
Rewind back to 23-ish-year-old Liz, who is contemplating this change.
0
SPEAKER_09
And Matt and I have been together since her senior year of college.
0
SPEAKER_09
So we've known each other since we were 18.
0
SPEAKER_09
 We were in Latin 104 together on day one of college.
0
SPEAKER_09
Matt was very much of the mind that, like, don't think about the salary.
0
SPEAKER_09
If you love this as much as I think you're going to and you think you're going to, that's all going to work out eventually.
0
SPEAKER_09
So having the support of a partner who loved me and knew me and cared about me and was like,
0
SPEAKER_09
 you've got this, you can do this.
0
SPEAKER_09
I know it's scary.
0
SPEAKER_09
I know it's a lot less money, but take the next step.
0
SPEAKER_09
That was hugely impactful and helpful.
0
SPEAKER_07
That's amazing.
0
SPEAKER_07
Thank you for sharing that with us.
0
SPEAKER_07
I love hearing that.
0
SPEAKER_07
It's, I think it's so refreshing to hear about that where we can hold space for our partners and we can create space for people to become who they want to be rather than feel pressured to or shoehorned into something else.
0
SPEAKER_07
And, and even though you mentioned privilege and luck, I do also believe there's,
0
SPEAKER_07
 You know, there is a lot to be said for doing the grunt work.
0
SPEAKER_04
Yeah.
0
SPEAKER_07
Often if there's privilege, there's a feeling of I shouldn't be doing this.
0
SPEAKER_07
Right.
0
SPEAKER_07
But it sounds like in your journey, you've actually done a lot of that and been okay with that.
0
SPEAKER_07
Let's speak about that for a second because I feel the same way.
0
SPEAKER_07
Yeah.
0
SPEAKER_07
 that there isn't a substitute for that.
0
SPEAKER_07
And often our dream job or passion is on the other side of some grunt work that feels beneath us, even though I don't think anything's beneath anyone.
0
SPEAKER_07
But often that perception is actually what limits people.
0
SPEAKER_07
And I feel that more and more today than ever before, where there is a certain disconnect.
0
SPEAKER_07
Tell us about
0
SPEAKER_07
 how you made that fun or how you made it meaningful or how you felt at the end of a day of getting coffees and doing contracts.
0
SPEAKER_07
But how did you keep going?
0
SPEAKER_07
Because now you're at the top of the chain, but you started at the bottom.
0
SPEAKER_07
So how did you keep feeling that momentum at every stage?
0
SPEAKER_07
Because you don't get to the top in a year or even five.
0
SPEAKER_09
 No, no, it takes a minute.
0
SPEAKER_09
It was very much about feeling the vibes and the energy of that office.
0
SPEAKER_09
And I was fortunate enough to work at a place that the most junior of editors were allowed to come into the brainstorm meetings and see and hear things.
0
SPEAKER_07
Wow, that's rare.
0
SPEAKER_09
It is.
0
SPEAKER_09
And I was just sort of like,
0
SPEAKER_09
 so bold and courageous of like pitching stories.
0
SPEAKER_09
And I remember waving my hand like six months in saying, haven't I, you know, I have this feature story idea.
0
SPEAKER_09
Those are the big long stories with lots of pictures in the middle of the magazine.
0
SPEAKER_09
And I know it's crazy.
0
SPEAKER_09
I know I'm brand new here, but I actually want to be the one to write it.
0
SPEAKER_09
 And my boss let me do it.
0
SPEAKER_09
I mean, it took a ton of handholding.
0
SPEAKER_09
And by no means did that mean I was like ready to be promoted to senior editor because I'd pinned a feature.
0
SPEAKER_09
But working toward and having those moments or opportunities was enough to keep the spark and the energy alive.
0
SPEAKER_09
And so to kind of bring it full circle, since now I'm at a different point in my career, I try very hard to keep that in mind with my awesome team members and try
0
SPEAKER_09
 to nurture an environment where, no matter where you are on the totem pole or the masthead, that every single one of us has something to contribute and a great idea is embedded in each of their brains.
0
SPEAKER_09
And also to give them access to things that are interesting to them.
0
SPEAKER_09
 even if it's not quote unquote part of their little box job description.
0
SPEAKER_09
So I'm trying to pay that forward because that was really helpful to me in my career.
0
SPEAKER_09
And I'm sure you feel this way too.
0
SPEAKER_09
Just because we are where we are in our professional careers doesn't mean that we're not still rolling up our sleeves and doing the grunt work.
0
SPEAKER_09
Like a few years ago when I started at Women's Health, I was only overseeing the print.
0
SPEAKER_09
 side of the brand.
0
SPEAKER_09
And we integrated print and digital.
0
SPEAKER_09
And then I began overseeing the website, social media, video, all the things.
0
SPEAKER_09
And I had experience in the digital space from my previous few jobs.
0
SPEAKER_09
But when that formally went into effect, I actually
0
SPEAKER_09
 asked to build stories in our CMS system and go through the SEO training and get the 101 and to experience what it was like to be in the system.
0
SPEAKER_09
And I'm not trying to pat myself on the back, but I think it's important to, as leaders,
0
SPEAKER_09
 to remember what the nuts and bolts are like on the ground level.
0
SPEAKER_09
I think it gives me more sensitivity and compassion for what every single team member is going through every day.
0
SPEAKER_09
And it's also just a good reminder that we all have so much to learn.
0
SPEAKER_09
And there's plenty of sweat left no matter where we are in our careers.
0
SPEAKER_07
 Yeah, thank you so much for opening up about that because I love what you just said that sweat is in every stage of the journey.
0
SPEAKER_07
There is no substitute for it ever.
0
SPEAKER_07
Forget just the beginning, it's never going to go away.
0
SPEAKER_07
But at the same time, I think for a lot of us, we need to find the meaning in the sweat early on when you feel the sweat isn't in stuff you care about.
0
SPEAKER_07
 So I think you really gave a lot of people that are listening today hopefully a lot more motivation and inspiration to stick with it.
0
SPEAKER_07
Because you have to look at it, you have to play the long game, you have to look at the long term when you're in those situations.
0
SPEAKER_04
 When you find that bright spot to help you get through your day, it's powerful.
0
SPEAKER_03
That's where The Bright Side comes in.
0
SPEAKER_03
A new daily podcast from Hello Sunshine that's bringing you a daily dose of joy.
0
SPEAKER_03
I'm Danielle Robay.
0
SPEAKER_04
And I'm Simone Boyce.
0
SPEAKER_04
Listen, both Danielle and I are reporters.
0
SPEAKER_04
We've covered the news and we know the world can feel heavy, but The Bright Side podcast is a space to have a little fun, to learn something new and get into some friendly debates.
0
SPEAKER_03
 That's right.
0
SPEAKER_03
Join us five days a week to see how life can look from the bright side.
0
SPEAKER_04
We'll hear from celebrities, authors, experts and listeners like you, whether it's relationships, friend advice or figuring out how to navigate life's transitions.
0
SPEAKER_04
We'll talk through it all together.
0
SPEAKER_03
Listen to the bright side from Hello Sunshine every weekday on the iHeartRadio app, Apple podcasts or wherever you get your podcasts.
0
SPEAKER_02
 When the Taliban banned music in Afghanistan, millions were plunged into silence.
0
SPEAKER_02
Radios were smashed.
0
SPEAKER_02
Cassettes burned.
0
SPEAKER_02
You could be beaten or jailed or killed for breaking the rules.
0
SPEAKER_02
And yet, Afghans did it anyway.
0
SPEAKER_02
This is the story of how a group of people brought music back to Afghanistan by creating their own version of American Idol.
0
SPEAKER_02
 The danger they endured.
0
SPEAKER_05
They said my head should be cut off.
0
SPEAKER_02
The joy they brought to the nation.
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SPEAKER_01
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I'm John Legend.
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SPEAKER_07
 Now I want to talk about your book, Own Your Mourning, which is what we're discussing today.
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I want to, before we dive into the book, which I really hope everyone's going to get after listening to this episode, is
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 Let's talk about when did mornings become a thing that you thought were important?
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Because people can be morning people and we'll talk about what it means to be a morning person.
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Discovering that your morning is a powerful time to set up a successful day.
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When did that happen for you and what was it that made you convinced that owning your morning had to be important?
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 Yes, so this has definitely been a journey for me and lots of experimentation to arrive at the point where I am now.
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But I'm actually going to go back in time to that first job we were just talking about a few minutes ago in investment banking.
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That was a job where anything could happen, and I feel like a lot of people can relate no matter what industry you're in.
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 Anything could happen during the day.
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A deadline could be thrown on my desk at 5 p.m.
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A friend would invite me to an event.
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The possibilities of the day, both good and bad, were endless.
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And I learned very quickly that sweat, a workout, is an essential part of my day, has been since I was a kid.
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But I learned that if I said, OK, I'm going to hit the gym on my walk home from work tonight,
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 maybe up to nine out of 10 times, something would happen.
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I would get derailed.
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I wouldn't be able to get there.
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And then the like perpetual, like, ugh, cumulative effect of not getting that workout, something that powers me up, makes me feel clear and calm and confident.
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I felt like, ugh, so blah.
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 You know, within like a week of starting that job, it's not rocket science, but I was like, oh, I get it.
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I have to set my alarm clock for way earlier and get myself to the gym and showered, et cetera, before I hit the workday.
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And then I'm so much better prepared for all the twists and turns that are in store for me during the day.
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And I cannot control what happens during the day.
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None of us really can.
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 But we can, for the most part, control what happens in our mornings.
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And so that was the beginning for me that I, when I got in my workout and did the things that powered me up in the morning, the whole rest of my day went a million times better.
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And I've sort of been hacking this over time and researching it and learning about it.
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And it's been a life's passion for me.
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And that's.
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 So that's my, so now I'm, I'm a very early riser.
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Um, I don't run a marathon every morning, but I do have little micro actions I take that nod to the things that are most important to me.
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And I'm a much better human the rest of the day because of it.
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I love it.
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I love it.
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And now the first chapter, I love the title when I first saw this and you very emphatically say to everyone, you are a morning person.
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Yes.
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 And I know a lot of people hear that and go, no, I'm not.
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Because there's such a cynicism around, or not even a cynicism, there's just a pessimism around our own selves of like, well, I love staying up late.
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And I, me and my wife hear this all the time.
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My wife wakes up at 5am every day.
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Yes.
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 I wake up at 6 a.m.
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every day.
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When we're with our friends, a lot of people say to us, well, but we sleep at like 2 a.m.
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or 1 a.m.
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And, you know, I'm going to be waking up at like 8 or 7 or whatever it may be.
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And this isn't about better or worse.
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This isn't about comparing.
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This isn't about, oh, we're more healthy.
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It's not that.
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It's a conversation about what do you want from your life.
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When you tell everyone emphatically anyone can become a morning person,
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 Tell us what are the signs that someone's a morning person and then what are the steps we can take to become one if we're sitting here going, Liz, I'm really not a morning person.
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Yes, I hear you.
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And I'm so glad you brought this up because you are exactly right.
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I am also an early riser.
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You know this about me, but I wake up at 5.17, but this book is not about like, you need to be waking up at 5.17.
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 There is no judgment whatsoever if you are in the camp of, I actually want to wake up at 8 a.m.
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and that works for me.
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I am with you.
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My goal is to help you make the most of the time you spend after you get out of bed to set yourself up for the best day possible.
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And to be honest, Jay, and what I hear a lot from people is they actually wish they could wake up a little earlier, but like your friends, they're night owls and it's just not in their nature.
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 So two quick things, as I share in the book, I was not a morning person, I very much loved
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 love to sleep in, especially as a teenager.
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There is a lot of science that suggests that we have a chronotype.
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So you might be more predisposed to enjoy popping out of bed in the morning or to staying up late at night.
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So early birds, night owls.
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Some people get their rush of energy in the middle of the day.
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The cool thing is it's constantly changing over time.
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So even if a couple of years ago that's how you were or you are there right now, it might change just naturally.
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 Which is, I think, interesting.
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I feel like that's partially what happened to me.
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But secondly, there are a lot of things you can do, if you do want to wake up earlier, to set yourself up the night before.
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And also, what you do when you get out of bed, exposing yourself to light.
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This is what the book really breaks down.
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If that is your goal, to wake up earlier, and you think you would be healthier and happier for it, this book can help you do that.
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It really is possible.
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 I think also when people think about becoming a morning person, they think they have to sleep less.
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Right.
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And that's not the thing.
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That's not the thing.
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The point is you can still sleep as much as you want, you're just going to try and sleep earlier so that you can still have that amount of sleep.
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And so I think a lot of people struggle with the idea of being a morning person.
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Yes.
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 So I feel like I've always been a morning person, but I'm also someone who really appreciates sleep.
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Me too.
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And really wants good sleep.
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Me too.
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Even though people are like, oh Jay, but you're a monk and you wake up at, and I'm like, yeah, but I love sleep.
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Me too.
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And sometimes I wish I wasn't a morning person because sometimes I'm like, I wish I could wake up past 7am.
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Like I can never wake up past 7am.
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 And so I wake up naturally, I haven't used an alarm clock for a very long time and my body will wake me up usually between eight hours to eight hours, 15 minutes of sleep.
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And I'll naturally wake up.
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When you talk about people becoming a morning person, what are some of the things that we need to stop doing in order to help us become morning people?
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Is there some of the techniques and tools you can share with us?
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 Absolutely.
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So you're exactly right.
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As much as you wish or want to become a morning person, it's not just like you wake up and.
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 Oh, here I am, morning person.
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So for starters, let's talk about the night before, which I know is a little bit counterintuitive in a book about mornings, but I devote a couple of chapters to it.
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First of all, you're exactly right.
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It's important to know how much sleep you need, and that can help you back into what time you need to go to bed.
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I know everybody is sick of hearing this, but the truth is there's so much science about exposing yourself to blue light, which we get from our devices in the evening.
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 it is going to amp up your melatonin production, which makes it harder to fall asleep and harder to stay asleep.
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So right there, if you want to have an awesome morning tomorrow, you want to have a good night of sleep.
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So do yourself a favor, pick up a paper, book or stop scrolling on your phone, ideally at least an hour before you hit the sack.
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I also talk in the book about sleep rituals.
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 all sorts of sleep experts and looked at all the latest and greatest research on this and there are simple things you can do such as making your room a little bit cooler, that helps you sleep more soundly.
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Personally I like to take a shower before I go to bed.
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I have this vision that it's like rinsing the good and bad energy off me and kind of creating a clean slate for me to get all the restoration that my night of sleep has in store for me.
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Let's talk about alarm clocks for a second too.
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 So I'm sure you know this because you're also super into sleep.
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The later phases of our sleep cycle are called REM sleep, and that's like where the magic happens and all the restoration happens.
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So if you're the type of person who snoozes your alarm button for like an hour or even just a time or two, you're actually disrupting that really powerful sacred time of sleep.
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So I am really...
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 Encouraging folks to think hard about what time do you have to get up?
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Like what's the latest you can get up and set your alarm for that?
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Like that is your sleep spot and sweet spot and then back into what time you need to go to bed.
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Those are just a few examples, but they will all help a lot.
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They will help tremendously.
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 I love that.
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That's such a great piece of advice because often we hear like, oh yeah, set your arm half an hour before your ideal time.
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And actually what you just said is we're disrupting our own sleep.
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Yes.
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And so I couldn't agree with you more.
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I think it's unhealthy to set too many alarms.
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And also the repetition, what we don't realize is we're creating a pattern where we don't listen to our alarm.
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 And so now that alarm is becoming less and less useful because you're so used to just pressing the snooze button.
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And so it's losing its impact because you reject it.
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It's like someone giving you advice and every time they give you advice, you're like, nope, don't want it.
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Nope, don't want it.
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Nope, don't want it.
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That person's advice becomes less and less useful over time.
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So now an alarm becomes less and less meaningful.
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Whereas if it only rings once and it rings at the time when you know you want to be up,
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 You're going to respond, hopefully.
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Yes.
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And actually a note on alarm sounds, um, because rings tend to be what we choose or like that angry bleeping sound.
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And so one other, um, tip or suggestion for folks who want to get up earlier, just have a more graceful entry into their day.
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 Pick a sound that you like that makes you happy.
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I use the chimes on my iPhone, but it could be anything.
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It could be a song you love.
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Start your day with something that makes you happy.
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It doesn't have to be like a loud, annoying.
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 What I love about this book, Liz, is that it's so practical and I want everyone to see that because often when we hear about books on health and wellness, there's good ideas and maybe a couple of good thoughts and pointers, but Liz's book is full of exercises and takeaways.
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And I really appreciate that when I see that in a book, Liz, because I just find that sometimes we're even like, oh, I've heard that idea before.
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Oh, I know that.
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 But that's never been the issue.
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Yeah.
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We know we need to sleep earlier and wake up earlier.
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We know that we need to put our phones down.
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Right.
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But we need activities and exercises to actually help us do that.
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And I'm really glad that you put some in.
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Are there any favorite activities or exercises that are in the book that you're just like, this one really worked for me or this one really worked for a friend?
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Could you share one with us?
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 The chapter about learning what your personal core values are, that one is near and dear to my heart.
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I think it sets this book apart from other publications or books that have dabbled in mornings.
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Because to your point, when we first started this conversation, my goal is not to get you up at 5.17 AM like I do.
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My goal is to make your morning more magical.
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And what I learned is that when you are really clear on what your values are and what fills you up and lights you up,
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 And then when you can actually take little micro actions nodding toward them every single morning, you are just prepared in ways you cannot even imagine to be a better parent, employee, pet parent, like sister, brother, friend, all the things.
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 So there's one exercise in that core values chapter.
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I mean, I take you through several activities to sort of hone in on what they are for you.
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But the one I think is simplest and fastest, and you could even open up your phone right now or your computer right now and do it without having to put pen to paper, is to take a calendar inventory and look at where you're spending your time.
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How many hours a day are you in meetings?
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 How much time are you spending having lunch?
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Are you working out?
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Get clear on that.
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And that will help you hone in on, one, what are the things that you enjoy?
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And maybe you love those meetings, which is great.
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Maybe that means collaboration and teamwork are one of your core values.
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But this is also going to help you find where you have some room for improvement.
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Because maybe lunch isn't on your calendar.
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And what are you going to do for yourself today?
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 Do you need time to take a walk or to journal during your lunch break?
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Do you need time to make yourself a healthy, yummy sandwich?
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So anyway, that's one exercise that can help you get clear about what your personal core values are.
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And then the rest of the book is really like choose your own adventure.
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Or you could read the whole thing and get ideas, but say,
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 fitness or meditation, which I know is so integral in your life, are things that you want to add to your morning and they align with your core values, then there's advice for how to actually bring those to life every morning.
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 Yeah, I love that.
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I wanna ask you this because I get asked this a lot and I'm always conscious of it when I'm answering the question.
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And now I get to ask it to someone who's actually dealing with this.
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So you're a mother, you're an editor-in-chief, you're a wife, you play a lot of roles in your own life.
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And I find that in my opinion, mothers, especially with young children,
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 have the hardest mornings.
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I look at my mother and that's where I remember it from.
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My mom used to wake us up, get us dressed for school, me and my younger sister.
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She'd make our breakfast, she'd make our lunch.
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She'd then drop us to school and she was an independent financial advisor at the same time.
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So she also had her own mini company that she was setting up.
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So my mom was, and then she'd pick us up from school, make us dinner and help us with our homework.
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So I'd lived in a house with a superpower powerhouse mom that I love and adore.
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 And i just saw now when i think about how does anyone do all of that like how is that even possible and today life supposedly become easier and we have more support we have more help here and there we have tools and technology but as a mother as a experienced professional as a successful professional.
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 how are you getting through your morning?
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How are you still waking up at 5.17 or how did you manage it when your kids were slightly younger?
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I want to hear about the messiness because I think often mothers also are the ones that end up judging themselves the most about not being there for their kids and then not feeling like they can perform and then feeling out all the responsibilities on them too.
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 So glad you asked about the messiness because I also want to be very clear that although I've got a good thing going with my mornings, that does not mean that every morning goes as I envisioned that it would without, you know, a little tornado here, a little disaster spilled milk there.
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I'm also kind of chuckling because here we are, it's fall, my kids just started the school year again, which is awesome.
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So all three of them are in... Are they back at school?
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 They are, yes.
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So for the first time in a long time, on Monday, the school bus, it pulls up at 8.04 AM.
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And I'm like, oh, I have to get everything together.
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This is no joke.
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Because for a long time, they were doing school from home.
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And if I went to my first work meeting wearing leggings, so be it.
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 I knew I was going into my office.
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I had some reasons to be there.
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So I commute from Brooklyn to Manhattan.
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So honestly, Jay, it was like, I had to put all the stuff I talk about in Own Your Mourning into practice, like practice what you preach, Liz.
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And for me, that meant doing a lot of prep the night before.
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 pulling out what my outfit was going to be, having my children do the same, having them pack their backpacks.
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I made the lunches the night before because, oh, it's just like one more thing.
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And everybody has opinions.
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They don't want the whatever.
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 With my kids, they're very picky.
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Jelly sandwiches?
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I can't believe I'm admitting that.
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But despite it all, despite it all, it was like a morning of madness.
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And I did get them to the bus.
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Everybody got to school.
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They had lunches in their backpacks.
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But when I got to my desk, my hair was still wet.
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I was slightly disheveled and frazzled.
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And I did not feel like I wanted to that morning.
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 And that's okay too.
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I knew in that instant, if I hadn't done the stuff the night before, if I hadn't been trying all the tips and tools that I write about in the book, this morning would have been like, you know, if it was a seven on a scale from one to 10, it probably would have been a two or a three.
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And that's no fun.
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And I have a job to do that I love to help women live their healthiest, happiest lives.
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And I have to like show up and be ready for that.
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 My mornings are not perfect.
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I just posted on my Instagram recently a reel that was sort of like Instagram versus reality.
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Like, you know, me like sipping my coffee and the reality version is like my giant Bernese mountain dog puppy is like,
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 tumbles in and knocks it over and I have to like clean it up.
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So I get it.
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We're, we all, that's real life.
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Like that's, that's going to happen to each and every one of us.
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How do you make and prioritize time for yourself?
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You're leading a team with the kids, a company, like how do you actually even prioritize and make space for that time?
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I know you work about 517 as much as you can, which is incredible, but how do you make sure that that's a priority when you are serving so many other people?
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 Yes, it goes back to the heart of this, which is mornings are the only time I can really control and to have space to fill myself up and to take time for myself.
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And I think it's a lot like what you hear on airplanes about how you have to put on your own oxygen mask.
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 before you can help the person next to you.
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I 1,000% believe that is true.
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It's sort of counterintuitive, like, wait, what?
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I'm going to leave the apartment and go to the gym and do this Liz thing?
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I'm going to take the time to journal for 10 or 15 minutes?
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I'm going to do all this Liz stuff when I have, like, life and career and people pulling on me in every direction?
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But the reality is once you start doing that, you very quickly see the benefits.
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 and that you are able to give so much more to everybody else and everything else you do when you've stopped and filled up your own teacup first.
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Yeah, yeah.
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I remember I used to just keep giving and going and giving and going.
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And then I asked myself this question, do I want to give people my best or do I want to give them my leftovers?
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And I realized I was just giving people my leftovers
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 These were people that I love.
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You don't give the people that you love your leftovers.
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And that's when I started realizing that self-preservation was so important.
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And my morning was the most important time to preserve because it was the only time that was truly sacred and mine and I could carve out.
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And I found that even recently this week, I've been thankful enough to have a beautiful morning routine.
1
SPEAKER_00
It's almost back.
1
SPEAKER_00
 into flow again.
1
SPEAKER_00
Yes.
1
SPEAKER_00
And I'm feeling all the benefits of it and I'm prioritizing going to bed earlier, saying no in the evening.
1
SPEAKER_00
And there's parts of me that want to go out and do this thing and I have to keep pulling back.
1
SPEAKER_00
What happens?
1
SPEAKER_00
See, here's the challenge.
1
SPEAKER_00
When we talk about morning routines, a lot of people think
1
SPEAKER_00
 Oh yeah, they must wake up every day at the same time.
1
SPEAKER_00
Like we talked about the messiness.
1
SPEAKER_00
How do you get back on track?
1
SPEAKER_00
Because I feel like we all get on track maybe for three days.
1
SPEAKER_00
Maybe we even do the 21 days and it's meant to be a habit and it will stay forever.
1
SPEAKER_00
But then we fall off.
1
SPEAKER_00
I get on and fall off all the time.
1
SPEAKER_00
Me too.
1
SPEAKER_00
How do you get back on once you've fallen off?
1
SPEAKER_03
 A new season of Bridgerton is here.
1
SPEAKER_03
And with it, a new season of Bridgerton, the official podcast.
1
SPEAKER_03
I'm your host, Gabrielle Collins.
1
SPEAKER_03
And this season, we are bringing fans even deeper into the ton.
1
SPEAKER_03
Colin Bridgerton has returned from his travels abroad.
1
SPEAKER_03
Is Betrothal written in the stars for the eligible bachelor?
1
SPEAKER_03
 Meanwhile, the ton is reverberating with speculation of who holds Lady Whistledown's pen.
1
SPEAKER_03
We're discussing it all.
1
SPEAKER_03
I sit down with Nicola Coughlin, Luke Newton, Shonda Rhimes, and more to offer an exclusive peek behind the scenes of each episode of the new season.
1
SPEAKER_03
Watch season three of the Shondaland series on Netflix.
1
SPEAKER_03
Then,
1
SPEAKER_03
 Fall in love all over again by listening to Bridgerton, the official podcast on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
1
SPEAKER_03
Subscribe to catch a new episode every Thursday.
1
SPEAKER_07
Guess what, Bango?
1
SPEAKER_07
What's up, Will?
1
SPEAKER_07
So iHeart is giving us a whole minute to promote our podcast, Part-Time Genius.
1
SPEAKER_06
 I know, that's why I spent my whole week composing a haiku for the occasion.
1
SPEAKER_06
It's about my emotional journey in podcasting over the last seven years, and it's called Earthquake House.
1
SPEAKER_07
Mango, I'm going to cut you off right there.
1
SPEAKER_07
Why don't we just tell people about our show instead?
1
SPEAKER_06
Yeah, that's a better idea.
1
SPEAKER_06
So every week on Part-Time Genius, we feed our curiosity by answering the world's most important questions.
1
SPEAKER_06
Things like, when did America start dialing 911?
1
SPEAKER_06
Is William Shatner's best acting work in Esperanto?
1
SPEAKER_06
Also, what happened to Esperanto?
1
SPEAKER_07
 Plus, we cover questions like how Chinese is your Chinese food?
1
SPEAKER_07
How do dollar stores stay in business?
1
SPEAKER_07
And of course, is there an Illuminati of cheese?
1
SPEAKER_06
There absolutely is.
1
SPEAKER_06
And we are risking our lives by talking about it.
1
SPEAKER_06
But if you love mind-blowing facts, incredible history and really bad jokes, make your brains happy and tune in to Part-Time Genius.
1
SPEAKER_07
Listen to Part-Time Genius on the iHeartRadio app or wherever you get your podcasts.
1
SPEAKER_04
 Hey everyone, this is Molly and Matt and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
1
SPEAKER_05
It's a show dedicated to helping you figure out the trickiest parts of adulting.
1
SPEAKER_04
Like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
1
SPEAKER_05
 We're back with season two of the podcast, which means more opportunities to glow up and become a more responsible and better adult, one life lesson at a time.
1
SPEAKER_04
And let me just tell you, this show is just as much for us as it is for you.
1
SPEAKER_04
So let's figure this stuff out together.
1
SPEAKER_04
This season, we're going to talk about whether or not we're financially and emotionally ready for dog ownership.
1
SPEAKER_05
 We're going to figure out the benefits of a high yield savings account.
1
SPEAKER_04
And what exactly are the duties of being a member of the wedding party?
1
SPEAKER_05
All that plus so much more.
1
SPEAKER_04
Let's learn about all of it and then some.
1
SPEAKER_04
Listen to Grown Up Stuff How to Adult on the iHeartRadio app, Apple Podcasts, or wherever you get your podcasts.
1
SPEAKER_02
 Oh, I'm very glad you brought this up.
1
SPEAKER_02
This reminds me of one of my favorite quotes, which, full disclosure, I don't know who said it or where it came from, but it's really stuck with me over time.
1
SPEAKER_02
And the quote is, let's make better mistakes tomorrow.
1
SPEAKER_00
Oh, wow.
1
SPEAKER_00
I don't know either.
1
SPEAKER_02
I've never heard that.
1
SPEAKER_02
That was like my mantra on Monday as I arrived at work with slightly damp hair.
1
SPEAKER_02
I was like, OK.
1
SPEAKER_02
 OK, we're going to learn from this, Liz.
1
SPEAKER_02
But I, too, get off track, or I have something happen in the evening, and it means I can't wake up at the hour I want to.
1
SPEAKER_02
I'm always looking for reasons to reset.
1
SPEAKER_02
And the beautiful thing is it doesn't have to be a huge life transition, like starting a new job, or moving into a new home, or a change in relationship status.
1
SPEAKER_02
Those are all awesome reasons to have a reset.
1
SPEAKER_02
 It could be as simple as the changing of seasons, but also Jay, I think it could be as simple as like
1
SPEAKER_02
 it's a new week or it's a new day tomorrow.
1
SPEAKER_02
You don't have to wait for January 1st or the changing of the season or a huge massive shift in your life.
1
SPEAKER_02
You have the power to choose that tomorrow is going to be better and different.
1
SPEAKER_02
And I would recommend embracing those moments of like, oh, that morning did not go like I wanted it to, or I stayed up way too late last night and nothing went like I hoped it would.
1
SPEAKER_02
 Have a moment and reflect on that, like sit with that and now you get to do something about it and you get to make tomorrow better.
1
SPEAKER_00
Yeah, I love that.
1
SPEAKER_00
I think what you're saying is so true that judgment and guilt don't get you anywhere.
1
SPEAKER_00
Nope.
1
SPEAKER_00
When I judge myself or I guilt myself because this has been such a bad week, I'm now just creating more guilt and creating more judgment and then now I'm feeling worse.
1
SPEAKER_00
Yes.
1
SPEAKER_00
And now I don't feel like getting up tomorrow.
1
SPEAKER_02
It's like a death spiral.
1
SPEAKER_00
Totally.
1
SPEAKER_00
You're just gonna get,
1
SPEAKER_00
 It's such a vicious cycle and it just keeps going.
1
SPEAKER_00
And so I find that actually me saying, yeah, I gave myself a week off last week, but tomorrow is going to be different.
1
SPEAKER_00
It's such a healthier way to move and make progress.
1
SPEAKER_00
One of the things I think I love that you talk about in this book is power breakfasts.
1
SPEAKER_00
I love talking about practical things to actually do eat in the morning.
1
SPEAKER_00
I'd love to hear the science about it.
1
SPEAKER_00
I struggled for a long time with bloating in the morning.
1
SPEAKER_00
 And so for a lot of time I'd wake up and I'd eat really well at night.
1
SPEAKER_00
I don't eat late.
1
SPEAKER_00
I consider myself to have a really good diet, but I think over time I haven't necessarily been mindful and so things have happened.
1
SPEAKER_00
But I remember waking up feeling bloated.
1
SPEAKER_00
I remember waking up feeling no matter what I ate in the morning, I would end up feeling, you know, just not good.
1
SPEAKER_00
 And then finally in the very recently, the two things that solved it was celery juice and chia seed pudding.
1
SPEAKER_01
Cool.
1
SPEAKER_00
So chia seeds in the morning and celery juice has transformed my life.
1
SPEAKER_00
I feel the celery juice is almost like a cleansing.
1
SPEAKER_00
I feel completely clean and internally and fresh.
1
SPEAKER_00
And then the chia seed pudding is really grounding.
1
SPEAKER_00
And so to me, that's really worked for me.
1
SPEAKER_00
I wanted to hear what you found through the science of breakfast, because I think so many people skip breakfast or they grab a bagel on the way
1
SPEAKER_00
 or they're eating on, you know, I mean, we're not commuting anymore, but I think breakfast is an untalked about meal or unheard of nowadays.
1
SPEAKER_02
Yes, I love the breakfast chapter in the book.
1
SPEAKER_02
And I love actually the morning magic essay that was penned by this woman, Kate Marker, who oversees
1
SPEAKER_02
 There's a Morning Magic essay in every single chapter, but Kate talks about the ritual of making toast for her family and her kids.
1
SPEAKER_02
And she talks about how it fills them up, the smell of it, the ritual of it.
1
SPEAKER_02
They put cilantro on it.
1
SPEAKER_02
Sometimes it's with avocado.
1
SPEAKER_02
It can be all these different things.
1
SPEAKER_02
And to me, what's so beautiful about that story and about your chia pudding is that it's going to look different for every single one of us.
1
SPEAKER_00
 Yeah, that's why I asked, because I was like, I don't think everyone's eating too quickly.
1
SPEAKER_02
No, and I get asked this a lot as the editor of Women's Health, like, oh, do you intermittent fast?
1
SPEAKER_02
Or do you skip breakfast?
1
SPEAKER_02
And should I be eating before my workout or right afterward?
1
SPEAKER_02
And Jay, there's a study for everything.
1
SPEAKER_02
And what it really comes down to is what works for you.
1
SPEAKER_02
And you felt icky in the morning.
1
SPEAKER_02
You felt off.
1
SPEAKER_02
And so you probably tried all sorts of different things.
1
SPEAKER_02
 And that's what you have to do, you have to experiment.
1
SPEAKER_02
I will never say to somebody, yeah, you should do your workout in a fasted state, which yes, there is science that suggests you'll go into the fat burning zone more quickly if you do sweat without eating first.
1
SPEAKER_02
However, if you feel weak,
1
SPEAKER_02
 or you can't give 100% in your workout because you didn't put any calories in your body, then who cares what that research study said, it's not going to make a difference.
1
SPEAKER_02
But maybe you're like me and I actually, I feel like I get stomach cramps and I feel off if I eat right before I work out.
1
SPEAKER_02
But it takes trial and error and experimentation
1
SPEAKER_02
 And it might take trying some different foods and just seeing what works best for your body.
1
SPEAKER_02
But like you, over time, I've experimented with all sorts of different meals and the timing of them.
1
SPEAKER_02
And what works best for me is making myself a smoothie right when I get home from the gym.
1
SPEAKER_02
So this is like, while I'm making my kids their breakfast, which might be scrambled eggs, it might be cereal and apples, it could be a little different every day.
1
SPEAKER_02
For me, I like to have a banana
1
SPEAKER_02
 with some peanut butter powder and some whole milk and ice.
1
SPEAKER_02
 And sometimes I'll add cinnamon or some other anti-inflammatories like that, but it, it's, um, it fills me up.
1
SPEAKER_02
It's satiating.
1
SPEAKER_02
It feels refreshing after I've moved my body and gotten all hot and sweaty and I feel like energized and ready to tackle the day, but it took me a long time to arrive at that, that meal that to learn that like, this is what helps me really perform at my peak and all the hours that follow.
1
SPEAKER_00
 I'm so glad you made that point and hearing the editor-in-chief of Women's Health say that is so refreshing and helpful because I think that's exactly it, that none of us are the same.
1
SPEAKER_00
Right.
1
SPEAKER_00
None of us have the same goals or core values as you said.
1
SPEAKER_00
Right.
1
SPEAKER_00
And therefore fat burning may not be your priority.
1
SPEAKER_00
Your priority may be feeling good.
1
SPEAKER_00
Right.
1
SPEAKER_00
 your priority may be getting energy, your priority may be losing weight or gaining weight, whatever it is.
1
SPEAKER_00
It's just your core values and your priority has to be, and we have to be able to experiment.
1
SPEAKER_00
I think that's what I'm hearing from you, is just how many different types of things have you tried?
1
SPEAKER_00
I remember trying oatmeal, I remember trying cereal, I remember trying avocado toast, I remember trying just dates and nuts, and finally I found a win with this.
1
SPEAKER_00
 And I feel so good about it.
1
SPEAKER_00
And again, I don't go around saying, hey, everyone should do this.
1
SPEAKER_00
I think you should try these two things that I've found to be beneficial and celery juice has lots of benefits.
1
SPEAKER_00
But at the same time, you may have it and be like, Jay, I feel terrible after that.
1
SPEAKER_00
And I love that you're just giving us permission to say, just try stuff and stop thinking that it has to be this way.
1
SPEAKER_02
 Yes.
1
SPEAKER_02
Well, that is very much the ethos of women's health is that we are determined to help our readers live healthier, happier lives.
1
SPEAKER_02
And our job is to give you science backed, expert based, soundly researched ideas and tips and suggestions.
1
SPEAKER_02
But the truth is the magic happens when something resonates for you and you decide to try it and then it unlocks a whole new part of you.
1
SPEAKER_02
You feel better, you feel happier, and it's going to look different for every single person.
1
SPEAKER_00
 Yeah, absolutely.
1
SPEAKER_00
You talk a lot in the book about obviously your journaling practice too.
1
SPEAKER_00
Yes.
1
SPEAKER_00
We've spoken about this before and I am such a big believer in journaling.
1
SPEAKER_00
I think it's such a powerful practice.
1
SPEAKER_00
My wife as well owes journaling.
1
SPEAKER_00
She talks about journaling in the same way as you do.
1
SPEAKER_00
She feels so connected to it.
1
SPEAKER_00
Yeah.
1
SPEAKER_00
And she will often do a lot of free journaling where she would just let everything out and everything go.
1
SPEAKER_00
And I wanna hear, how can someone start
1
SPEAKER_00
 a journaling practice if they feel scared by it.
1
SPEAKER_02
 Yes, and I identify with those people because it seemed like just one more thing to take on.
1
SPEAKER_02
But I have aspired to journal for many years.
1
SPEAKER_02
And this summer, it really clicked as a non-negotiable ritual that I do every single morning.
1
SPEAKER_02
And the way I wrapped my head around it was by giving myself permission to stop after two sentences if I didn't have anything else to say or just wasn't feeling it.
1
SPEAKER_02
 And that was like the game changer for me.
1
SPEAKER_02
And I think you can apply that to a lot of different areas in your life, like even workouts.
1
SPEAKER_02
I've told people, just go to the gym or start the workout for a few minutes.
1
SPEAKER_02
And if you feel just, oh, I'm not feeling it today, you can stop.
1
SPEAKER_00
 Why four minutes?
1
SPEAKER_00
Where did you come up with four minutes?
1
SPEAKER_02
So four minutes, there's actually very cool science about four minutes.
1
SPEAKER_02
Physiologically, that's how long it takes for our body to acclimate to the work of a physical exertion.
1
SPEAKER_02
Your oxygenation changes, your joints and muscles lubricate.
1
SPEAKER_02
Essentially, you warm up.
1
SPEAKER_02
 It's the difference between being warmed up and coming in cold.
1
SPEAKER_02
And nine times out of 10, when I make it to the four minutes point on those days, I just am not feeling motivated and don't feel like it.
1
SPEAKER_02
By four minutes in, I'm like, what?
1
SPEAKER_02
I feel like a new person.
1
SPEAKER_02
I've got this.
1
SPEAKER_02
And I go ahead and do the whole workout.
1
SPEAKER_02
Same thing with journaling though.
1
SPEAKER_02
Some mornings I'm like, I don't have time.
1
SPEAKER_02
I don't have anything to say.
1
SPEAKER_02
It's okay, Liz.
1
SPEAKER_02
Just two sentences is enough.
1
SPEAKER_00
Where did you get to two?
1
SPEAKER_00
How did you figure out two?
1
SPEAKER_02
 I literally pulled it out of thin air.
1
SPEAKER_02
It felt like short enough, like I gave it some effort, but also short enough that it didn't overwhelm me.
1
SPEAKER_02
And Jay, I have never stopped at two sentences.
1
SPEAKER_02
It always goes beyond that once you get going.
1
SPEAKER_00
I love those two pieces of advice.
1
SPEAKER_00
I think it's so important.
1
SPEAKER_00
We always set like a target, but what we need to do is set a minimum.
1
SPEAKER_00
Yes.
1
SPEAKER_00
Right.
1
SPEAKER_00
It's like the opposite.
1
SPEAKER_00
It's like we're always used to saying like this, I want to write a page a day, but we don't just say,
2
SPEAKER_01
 well, let me just write two lines a day.
2
SPEAKER_05
It's like a reframing of that.
2
SPEAKER_01
Yeah, it's a reframing.
2
SPEAKER_01
And actually you're so right that you develop more confidence, more excitement, more enthusiasm when you break what you thought you were going to do, rather than when you fall short of a target.
2
SPEAKER_01
So if you even wrote nine lines out of 10, that would feel worse than if you stopped at two.
2
SPEAKER_05
 Yes, I love that.
2
SPEAKER_05
One of my favorite studies is about the power of accomplishments and taking a moment to reflect upon them.
2
SPEAKER_05
It's a psychology principle, the psychology of momentum.
2
SPEAKER_05
When you accomplish something, that propels you forward to accomplish another thing.
2
SPEAKER_05
And over time, it raises your expectations, but you gain that momentum.
2
SPEAKER_05
So if you are able to reframe and say, I did it.
2
SPEAKER_05
I did four minutes.
2
SPEAKER_05
I did two sentences.
2
SPEAKER_05
 Actually, I blew that out of the water and I did 10 minutes and 10 sentences, whatever it is.
2
SPEAKER_05
That little perspective shift will be extremely powerful and everything else you tackle the rest of the day.
2
SPEAKER_01
Absolutely, yeah.
2
SPEAKER_01
I was watching a video recently where one of my friends, Jason Goldberg, he was talking about a study in the Olympics.
2
SPEAKER_01
And he was saying that people who get bronze are happier than those who get silver.
2
SPEAKER_01
 because people who got silver were so close to being first that that pains us so much that we feel less happy.
2
SPEAKER_01
Whereas when you got bronze, you're kind of happy because I made it to the podium.
2
SPEAKER_01
And so I feel like every day we need to just make it to the podium and not try and aim for this number one.
2
SPEAKER_01
Because when you aim for that number one, you kind of just set yourself up for... I'm not saying we shouldn't aim high.
2
SPEAKER_01
That's not the point I'm making.
2
SPEAKER_01
I'm just saying that on a daily basis, you don't need to be number one.
2
SPEAKER_01
You just need to make it to the podium.
2
SPEAKER_05
 This is going to become a new Liz mantra, make it to the podium.
2
SPEAKER_05
I love it.
2
SPEAKER_05
I'm obsessed with that.
2
SPEAKER_01
Yeah, it's from that study that he shared in a video and I thought that was fascinating.
2
SPEAKER_01
One of the things that I love in this book that you talk about also is winning your weekend.
2
SPEAKER_05
Yes.
2
SPEAKER_01
And when I read this, I couldn't agree with you more because I think I think about that every week where I'm like the quality of my week is based on the quality of my weekend and the quality of my weekend is based on my week.
2
SPEAKER_01
 And as monks, we were taught that the quality of your day is based on your two hours of meditation, and the quality of your two hours of meditation is based on your day.
2
SPEAKER_01
And so they're symbiotic.
2
SPEAKER_01
And often I think we look at our weekends as a way of making up for the week.
2
SPEAKER_01
How do you win your weekend and how does that transform the week?
2
SPEAKER_05
 Definitely.
2
SPEAKER_05
Um, weekends are so powerful and I'll just speak for me personally.
2
SPEAKER_05
Weekends are the time when I actually, I do not set that five 17 alarm.
2
SPEAKER_05
I'm going to sleep as late as my kids and dog let me.
2
SPEAKER_05
Um, but I, I am also in many ways bringing to life those core values that I bring to life every single weekday morning too.
2
SPEAKER_05
Um, I want to spend quality time with my kids.
2
SPEAKER_05
Um, I like to go to a farmer's market and,
2
SPEAKER_05
 take the time to pick up the fruits and veggies and meet some of the farmers who are there and think about what do I want to cook this week, get excited about putting all the fall apples into a beautiful bowl on my kitchen countertop.
2
SPEAKER_05
And the other thing is, Jay, for me on weekends, I have to be clear about
2
SPEAKER_05
 all the plans and invitations and things that could come my way.
2
SPEAKER_05
And it's so easy to be like, well, that sounds like fun.
2
SPEAKER_05
You know, this party or this event or this dinner.
2
SPEAKER_05
And that stuff can be really fun.
2
SPEAKER_05
And being social and being around people is wonderful and can have tons of health benefits.
2
SPEAKER_05
But I also try to be really careful about not overextending myself and making
2
SPEAKER_05
 the weekend like a new different form of hustling.
2
SPEAKER_05
I have to build in time to just chill and relax.
2
SPEAKER_05
And sometimes that means saying no to going out to dinner with friends, you know, just being honest that what, what my body and heart and soul need are just some like alone time watching the latest Marvel movie with my, my kids and my husband and petting my dog.
2
SPEAKER_01
 How have you got better at saying no?
2
SPEAKER_01
I think that's something that so many of us struggle with.
2
SPEAKER_01
And when you talk about owning your morning, winning your weekend, saying no is such a big part of that because the night before, like I know me and my wife, because we've found our morning groove right now, we're making sure that we're in bed by 9.30 in the evening because that's really important to us, but we're saying no to so many things.
2
SPEAKER_05
It's so true.
2
SPEAKER_05
I think a lot of us feel like to live fuller, happier lives, we need to add things.
2
SPEAKER_05
 And you're exactly right, removing some things and decluttering is just as powerful and important.
2
SPEAKER_05
So I, as a lifelong people pleaser who squirms at the thought of somebody being mad or upset or disappointed, it's taken me a long time to learn this, that the kindest and most authentic
2
SPEAKER_05
 authentic thing to do is to say no quickly and not let the invitation sit there and fester, where it's occupying your brain power, probably stressing out your friend who invited you and is like, what's up?
2
SPEAKER_05
Why hasn't Jay responded to me?
2
SPEAKER_05
Like, can he come?
2
SPEAKER_05
Does he want to come?
2
SPEAKER_05
You know, and you don't have to go into the, um,
2
SPEAKER_05
 the paragraph-long reason why you can't be there, you can just simply say, thank you so much for the invitation.
2
SPEAKER_05
I'm really sorry that I have a conflict and I can't come, but I'm looking forward to seeing you, blah, blah, blah.
2
SPEAKER_05
Your version of that, in your own words, in an authentic way.
2
SPEAKER_05
But that's been very powerful for me, is rather than letting it sit and thinking about it, and then there's more drama and internal, ugh,
2
SPEAKER_05
 You can't say no now, that's been, you know, just handle it in the moment.
2
SPEAKER_05
And that does require that you get clear about what your weekend is gonna look like.
2
SPEAKER_05
Are you gonna have like one social commitment?
2
SPEAKER_05
Is next weekend one where you actually just need to lay low and not have any?
2
SPEAKER_05
And then when the invitation comes in or the thing pops up, you're more prepared to answer in the moment.
2
SPEAKER_05
And imagine like the,
2
SPEAKER_05
 the amount of space that that will release in your brain and the emotional energy it unlocks for you to not have that sitting around, hanging over you.
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I love that.
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I love that.
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I want to encourage everyone who's been listening and watching today to make sure you grab a copy of Own Your Morning.
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We'll have the link in the caption and everywhere else.
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And of course, I really want to see what you're all learning from this session.
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So I want you to tag me and Liz, and I want you to hashtag Own Your Morning.
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Liz, you've been so generous with your time.
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 I want to end, as we do with every On Purpose episode, with the final five or the fast five, which are the rapid fire questions, where you have to answer every question in one word or one sentence maximum.
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So you have a bit of flexibility.
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Ooh, I like a challenge.
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Good.
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I know you do.
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So the first question that I have for you is, what is the best piece of morning routine advice you've ever received?
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 Oh, I mean, I literally wrote a book about this.
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You're making me say one word.
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Okay.
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I'll say one word, one sentence.
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Okay.
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Light, light, light.
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Do you want me to expand?
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I want you to expand for a sentence.
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Yeah.
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It is scientifically proven that exposing yourself to light ASAP after waking naturally makes you feel more energetic and alert.
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 I love that.
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Beautiful.
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I woke up at 6 AM and you wake up at 5.17 when it's not very light.
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I mean, this is getting more challenging as we're moving into wintertime and it's dark in the morning.
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But light, like even a bright light from a lamp, that's good for you too.
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Yeah.
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I love that.
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Question number two, what's the worst piece of morning routine advice you've ever heard?
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The worst piece is that there's one right way to do it.
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It's going to look beautifully different and unique for every single one of us.
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 Yeah, that's a great answer.
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Third question, how would you describe your current purpose?
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Service.
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That's, I'm going to leave it at one word, service.
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Love that.
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And question number four, what's the most recent thing you've been tinkering with or playing around or experimenting with in your morning routine?
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 I love listening to music to set my energy and I'm having a lot of fun tinkering with different types of music.
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I love that.
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And using it to go where I want to be energetically and to take me down a notch when I'm a little overly adrenalized and hyped up.
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 That's brilliant.
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I really liked that one.
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That's so awesome.
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I think we all listen to the same songs again on the same playlist.
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It's so important.
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I love that.
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Okay.
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Fifth and final question.
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If you could create one morning routine habit that everyone in the world had to do, what would it be?
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I think we could change the world if everybody began their day with gratitude.
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I personally write a gratitude list.
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It can be short, it can be long, but that is some,
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 incredible energy to begin your day with.
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I love that.
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Liz Plosser, everyone, the author of Own Your Morning.
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Make sure you get the book.
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Make sure you tag us.
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Please, please, please.
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I think Liz says so many awesomely insightful things today, and I want to see everything that resonated with you.
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So you can tag Liz on Instagram, tag me as well, and please, please, please share the hashtag Own Your Morning so that we can follow along and see all of your insights.
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Liz, is there anything that I didn't ask you that you want to share that you want to tell my community?
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 You are the most awesome interviewer, and it's super fun to talk to somebody else who loves mornings.
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And yeah, I just want to say that you don't have to be a morning person to read this book.
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It will have some tweaks and ideas to elevate your morning, to help you level up.
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But it's also for those of you who think you're a night owl and that you can never change your morning.
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 I promise you, I promise you, you can.
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I will help you.
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Jay will help you.
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And I can't wait to see everybody's hashtags because I'm inspired by how different everybody's mornings look.
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And that's the fun part.
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I'd love to share them and inspire more, create a little morning movement.
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 Yes, morning movement.
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I love that.
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Hashtag own your morning.
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Tag us while you're doing your weird, funky, interesting, curious morning routine practice.
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I can't wait to see it.
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And Liz, thank you so much again for coming on On Purpose.
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And I can't wait to share this with my community.
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It was wonderful to be here with you.
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Thank you so much, Jay.
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Thanks, Liz.
2
SPEAKER_02
 A new season of Bridgerton is here.
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And with it, a new season of Bridgerton, the official podcast.
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I'm your host, Gabby Collins.
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And this season, we are bringing fans even deeper into the ton.
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Watch season three of the Shondaland series on Netflix.
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 Hey everyone, this is Molly and Matt, and we're the hosts of Grown Up Stuff How to Adult, a podcast from Ruby Studio and iHeart Podcasts.
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It's a show dedicated to helping you figure out the trickiest parts of adulting.
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Like how to start planning for retirement, creating a healthy skincare routine, understanding when and how much to tip someone, and so much more.
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 At one of the most famous restaurants in the world, there's a table in the corner where the most incredible conversations on the planet are happening every week with owner Ruthie Rogers and amazing guests like Martha Stewart, Jimmy Fallon, and Paul McCartney.
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