Rachel Grunwell is one of New Zealands' best know health and wellness experts and enthusiastic marathon runner. She is an award-winning journalist and has just released the book Balance: Food, health + Happiness which which features 30 global experts sharing science-backed advice on living healthier and happier. 

But Rachel wasn't always a fitness queen. Up until 7 years ago she was a hard hitting investigative journalist and had three small children and was by her own admission extremely unfit. She had never been into any type of sport and thought those people that did all that just had different genes that she did.

But then she was offered a column writing about fitness and health and this led her on an unexpected journey of self discovery and a complete change of lifestyle.
Now Rachel helps others turn their lives around and teaches running, yoga and mindfulness when not writing books and articles. She is also the ambassador for the Achiles Foundation and helps support disabled athletes compete in marathons and other races. 

In this interview Lisa and Rachel delve into some of the learnings she discovered through interviewing 30 global leading health, fitness and performance experts from neuroscientists to nutritionists and about her own personal journey. Here’s a link to find out more about Rachel and Balance https://inspiredhealth.co.nz

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Epigenetics Testing Program by Lisa Tamati & Neil Wagstaff.
Wouldn’t it be great if your body came with a user manual? Which foods should you eat, and which ones should you avoid? When, and how often should you be eating? What type of exercise does your body respond best to, and when is it best to exercise?
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Transcription of The Podcast 

Speaker 1: (00:00)
Well. Hi everybody. It's Lisa Tamati here at pushing the limits. It's fantastic to have you tune in for today's show and I'll have a wonderful guest coming up for you, but before I reveal who that is this week, I just wanted to let you know once again, if you want to reach out to me, you can do so. Lisa at Lisatamati.com,if you've got any questions around today's show or any of the past episodes or anything about running fitness, nutrition mindset, epigenetics, any of the things that we like to talk about on the show, then please don't hesitate to reach out to me. You can also check us out on Lisatamati.com that's our main website where we have all our programs listed and you can find out about live retreats and follow our blog. We'd really appreciate you checking out that stuff on there and getting back to us if you need any help with anything. Umow today I have a really amazing interview with one of New Zealand's top, ealth and wellness experts, a lady by the name of Rachel Grunwell. Now, many of you might've heard of Rachel. She's just put out a book called Balance, u,ich I'm going to talk to her about today. Um,e's a mom of three. She was an investigative journalist who tuned them her hand to learning about everything, health, fitness. And when she does something, she does it properly. Does our Rachel. So without further ado, I'd like you to introduce you to Rachel Grunwell.

Speaker 2: (01:25)
Yeah, well, hello everybody. It's Lisa Tamti here at pushing the limits. It's fantastic to have you back again for another fantastic episode. I'm really, really excited about this one. I've got a lady that I've followed for a long time on social media and heard great things about here. So I've got Rachel Grunwell.

(01:40)
You should hear that, right? She's on pushing the limits and it's really, really exciting. So, Rachel, welcome to the show.

Speaker 3: (01:46)
Thanks for having me on, Lisa. It's great to be here.

Speaker 2: (01:49)
Well, it's fantastic to have you now for those of you who live under a rock and don't know who Rachel is. Rachel is a journalist and she's also an author and a wellness and health experts. Uand Rachel, I want you to go back and just give us a little bit background about you, your life, your, your, you know, how you got into this because you came from investigative journalism of all things and like you've very, very different so, right. So take it away. Tell us, tell us a little about yourself.

Speaker 3: (02:19)
Yeah. So on a previous life, I was a very hard noise journalist for 25 years actually. And I would hope politicians to account and people in power to account. And I really love the industry because you could create incredible change, you know, you could help change policies or help, you know, beyond the door when they needed help and you know, publicly whole people and power to account. And I had a dream to become an award winning journalist and I reached there,which I was very lucky to do.

Speaker 3: (02:55)
And I went on to, you know, have family and I still keep as a investigative journalist and I would work out from one day a week to two days to three days. And I had, I worked for some really amazing Editors who just met me and would take,uhow many days a week than I, I could work and build up to after I had my food, some,ufun. It was by luck. And by chance they, I was offered a column, a weekly column,uby the Herald on Sunday and it was a well bang column and I would try and survive all these fitness and health activities every week. And, and I always joke that if at the time I was offered the wine column, I would have believed it. That plays.,So I was, you know, it harm our circuit on, but I never been this kind of fit creature.

Speaker 3: (03:50)
And Yeah. So when I was offered the a column, it was, yeah, it was really great cause I thought, yes, please. I'd really like to learn myself. I was really confused about nutrition. I was so unfit. I was really unfit mom, I would struggle to push a pram around the block and look, I was half in path and I found it really difficult. And I thought people who are really fit were like lady Gaga. They were born this way. Seriously though, different base. They had different genes to me and you know, I was such a Guinea pig with it column and you know, I tried juicing diets and got really hangry, hungry, angry. I tried a soup thing,tried dancing and I was worse than a certain politician. I had totally fate., nd I started a run and I started, u, it would've been seven years ago now.

Speaker 3: (04:47)
And I really, I just thought I've just got to show up. I've just got to try and I really don't understand this, but I'll just see if I can run a fun run one day. And I started with a 20 minutes walk from routine around the block today, two times a week. And I did that for a few weeks and I hated it. I was kind of a firing John. I was awful. And I, you know, it was really hard and I was there on foot and it was horrible. But I just, I, one thing I'm really good at is just being bloody-minded running. Yeah. Yeah. And especially in your realm. Oh my God. I don't know how you do it. You're like, I be principals really just go one step further than you've been before. And seriously, Ollie. God, yeah. Sorry. I just, I started there and you know, after a few weeks I thought, oh my God, I actually, I can run a little bit longer or I'm doing least walking then then I was before I can run a little bit longer. I, I feel a little bit stronger. Wow. I can really feel less in HD. You can really measure it. That's the coolest thing about running, right, is it you can meet your major, your progress and yeah. So once I could run 25 minutes I went to a PT and I said, look, if you can get me to run 10 k's you or 30 minutes unbroken, you won't be a PT. You'll be an m him. And he's like, what's that? Right. And he's like, miracle. Like you'd be a miracle Micah.

Speaker 2: (06:29)
Okay.

Speaker 3: (06:31)
And yeah, and, but I just showed up to training and I just keep going and got stronger and fitter and yeah. And then I did a ten km then a half marathon and then within a year I did my first marathon in. Fast forward to today and I'm about to run my 25th marathon. And a lot of them are give backs, which is guiding disabled athletes. Yeah.

Speaker 2: (06:55)
That's amazing. We'll get into that. Yeah.

Speaker 3: (06:57)
And since I've qualified in the industry, so qualified coach, I help people lose weight, get for level life, they love and and a really holistic way. So I don't just help them train or really care about how they're living their lives and how, how to be them best selves and Qualified Yoga teacher minutes in meditation. And there's a cross of passions as you would a little bit similar, like as, I love what you do, cause I've worked with a lot of athletes elite runners to weekend warriors crossfitters dancers to moms, moms and daughters are teaching yoga. And I worked with a lot of big brains teaching mindfulness and meditation and Yoga and stuff now. So that year were the bet athletes, you know, you need to rebalance your body or otherwise you're going to break.

Speaker 2: (07:49)
I'm sorry I went to that too. You know, as coaches, you know, we've, we've, you know, like I as an athlete did it all wrong for many, many years of broke myself basically by not having that holistic approach. And it's really important for us to be as conscious as that. We really look at the whole person their whole life and where they're at and how do we keep them forward without, without breaking them, without boon out, without getting lots of injuries and really looking at the whole health and not just their run times, you know. So that's why, you know, our philosophies align really nicely there. And you know, you've, you've touched on meditation and Yoga there. What's your take? I mean, I'm right into meditation and I actually self hypnosis and things like that as well and reprogramming. Have you, how's meditation help you in your life and you know, what's your take on the whole, you know, Yoga, meditation sort of world?

Speaker 3: (08:50)
Yeah. So I teach it now at retreats and in, you know, big events with and things like that and what's been really transferable formative for me, like I was the worst and meditator and I had a terrible monkey mind, you know, like my mind was all over the flies and what helped me was just starting small. It's like starting at run journey, right? It's like the first person who prescribed meditation to me gave me 30 minutes and I just went like, oh no, I'm going to do that. Like it was so overwhelming and I just didn't do a minute of it. But the second and I started small and I started slowly and I did a minute, then, you know, he's huge magic in there and I can do that. And that's how I train my mind in mindfulness has been transformative for many and how I live my life.

Speaker 3: (09:44)
And, you know, mindfulness just for anyone out there who, who's not,hugely ensuring whether it's about not being stuck in the past. Sorry, I spent, I wasted a lot of my twenties and thirties,,feeling really angry and upset in stuck about certain things that had happened to me or how people were with me. And I really, yeah, keep too much, I think about pleasing people, but I really hung on to stuff in the past and you can't change anything in the past. So mindfulness is about leading, you know, acknowledging the past,uin , you know, not getting stuck in it. I mean, that's not been,you know, in the future cause you can't control the future. So it's, you know, having this letting go process. Uand yeah, it's just about living in an hour, celebrating the, now, seeing the absolute beauty and magic.

Speaker 2: (10:40)
And this is just so crucial. Like our lives are run by our subconscious. And that is always, you know, it with their conscious minds. We are either in the past and we were in in the future. We were always scared of what's going to happen to us or we're anticipating stuff or with, we're upset about what's happened to us in the past and we replaying those, those things with our subconscious programming, controlling 95% of our lives. Say, you know, that we only have a very small processing capacity with our prefrontal cortex and our subconscious is actually doing 95 to 99% of the work. So we can do what we want with their conscious thinking and still not have that breakthrough because the race is happening at another level. And when you do meditation, when you do mindfulness, this is you know, what's really important is about letting go of, of the, of the past and understanding it, not blaming and not staying stuck in that cycle of emotion.

Speaker 2: (11:38)
Basically, isn't it break out of those emotional responses? Because otherwise if you're reliving every day a trauma that you had in your childhood or your past at some stage, then your body is experiencing all of that pain every damn week, you know, and every day and only doesn't know the difference between a, that was 10 years ago or what is right now. It's having those same reactions. And so we get stuck. And this is where I saying, you know, the, the meditation, the deep breathing and it's, it's totally not woo woo , is it Rachel? It's not just

Speaker 3: (12:12)
No art science back and really heavily, sorry. So, you know, psychologists prescribe mindfulness, it's in the workplace. Like I w I worked with a lot of corporates in this field and they now are really welcoming that transition to understanding the science and these disciplines. And yet it is so, transformative. And you know, part of it's getting older and a bit wiser and you know, wow. But you know, like how you choose to experience the world, it's such a big thing. You don't get to choose what happens around you or how other people behave, but you always get to choose how you show up and, and you know, I like you, you know, energy goes way energy flows. And so like, I want to put my energy into really good things and positive things. Chase dreams get shut down. You know,

Speaker 2: (13:12)
I mean to go from seeing, you know, within, within seven years, I mean, being as hard-hitting journalist to now being a wellness expert and a fitness expert and having run nearly 25 marathons that's a massive transformation. Well, bringing up three children and writing a book. I mean and I mean on the book journey, like let's, let's go there for a little bit because often the model of my third book and to go balance, everyone listening or watching this on the video, you can say, write to his book balance. It's a hell of a journey to get a book out. Isn't that right? Show?

Speaker 3: (13:48)
Oh my God, it's s hard I can't relate up to your third, like one seriously almost broke me.

Speaker 2: (13:57)
Well that's one of my third one is excellent. You was breaking Beta. I wasn't an ultra marathon runner chapter. I like it.

Speaker 3: (14:04)
Yeah. Yeah. You know, the insurance tastes thing. Yeah.

Speaker 2: (14:07)
So how did you always come about and what is your book about and tell us a little bit about the interviews and things that you've got on the consumer interested to, to find out all about that.

Speaker 3: (14:16)
Yeah, sorry. It's cool. Balance, food, health and happiness and it's like this ducky beautiful blue color and just really simple and design. So a lot of main rating. So that's not candy, floss, pink and color. I really love that because I work, you know, as a coach and Yogi and things I work with mean and woman. And so I, I'm sorry, plays a designer's. We with a beautiful clean design. So how it came about was I have still kept it writing arm, sorry, I'm a wellness columnist for magazine and also indulge magazine and one of those goes on the Herald online every week. And I'm so a blogger with a lot of brands and things, I've kept it writing on going as well as well as the wellness work. And over the years I'm sort of lucky because I get to interview some of the beast minds in the wellness industry, you know, nutrition, fitness, movement,umindset, a lot of the most amazing minds, not only in New Zealand, but throughout the world.

Speaker 3: (15:22)
And my journalism background as suits me really well because you know, there's the writing craft, but also, you know, the question, you know, having those, the curiosity with questions and things. And so, yeah, we took a publish a couple of years ago. I got a publishing deal. I feel very grateful for that. So hard to get there. And it's based on footie experts from throughout the world. Sharing science stacks wellness, wisdom and all the kind of categories like psychology, neuroscience is for nutritionists and the the you know, these doctors in the air, there's researchers and you know, there's a neuroscientist on the who works with all blacks, our top rowers in Formula One racing car drivers to perform at the beast everyday. Kiwis can use those pillows to live their best lives these amazing stuff on emotional intelligence.

Speaker 3: (16:22)
Like, you know, how to relate better with kids, with friends, with colleagues to be a better human I guess. And you know, there's also 30 recipes, so 30 experts and 30 recipes. So there's a lot of you know, there's like a great beetroot juice on there for runners actually because I'm such a patient at runner there's even like the exercise high explained to me by doctor and like what's going on in your brain. And there's, you know, some core science concepts in there as well, like flow, which is a secret to a life worth living is finding flow. And you know, you and I know how to find it through running. And they were at such a gift we can access, cause you know, it helps as the yogurt. That's when you lost in the moment. You are immersed in the doing, you've got this reasonably high skill set. And so, you know, we can just run and get lost in the moment and it's moving meditation,

Speaker 2: (17:25)
It flows state as something I've studied. Have you read the book? Stealing fire tonight, fantastic book. Being able to tap into flow states and what flow states are. And I think that's a really important part of, I mean I have flow states like when I'm, I'm a journalist, so I create, you know, jewelry I haven't been doing as much lately because I'm so busy with, with things. And I miss that being in that state where I, you know, five hours go by and I, and I, and I've not even notice because I'm just in the creative process. And it takes a while to get in there and you know, but it's, it's something that's just fantastically, you know, that you're actually doing what you are, you know, made to do, so to speak. And you can get that running. You can get that role acting. Depends on what your thing is, but finding that flow state, it really pulls out the beast in you. This is when you're actually in your genius. Okay.

Speaker 3: (18:22)
Yeah. It's honestly, it's the psychologist who came up with a term called it Kale. I think you know, it's a secret total life worth living. Like if you can find your flow state, whether it's making jewellery, whether it's, you know, I'm getting lost in the moment doing netting or you know, even surgeons can find flow doing surgery, they are immersed in the moment and they won't even notice like music hall on the room. They don't like just lost in the moment in the, in the doing though you can say it. Great. Great. Yeah, sorry. And I find my flow state, you know, through music as well. Also saxophone. It's like, music's really cool. And even if you love listening to music, Oh my God. And like mix music you know, great place it where you're running.

Speaker 2: (19:15)
Absolutely. I mean, yeah, my husband's a museum and it's just like I just watch him and instantly go into a flow state when he's playing his guitar and stuff. And He, I could be yelling at him that Dennis was not hearing anything cause he's [inaudible]

Speaker 3: (19:28)
I might be selective hearing

Speaker 2: (19:32)
Cause mining, but you'd think he'd come for food, but he just, he's just in a different world. And, and unlike in VM that, you know, like I know I don't have a musical instrument. So,uthat, that's just a beautiful thing to watch. And this is when humans are at the highest potential. And if we can spend at least a little bit of time everyday in that state, in, we were much happier as humans. I, yeah. And we're choosing what we want to. Yeah. I wanted to sort of, mou know, taken a left hand turn in the road and talk a little bit about, our work with Achilles and your, you know, giving back to, u,rough your running. Um, I know we actually meet through our mutual friend Ian Walker, uwho has been on the show before. Absolutely. I, Rachel, just amazing man. Ian was hit by a truck years ago while he was out and on his bike and

Speaker 3: (20:27)
And he was an amazing marathonner. I mean like really fast marathon.

Speaker 2: (20:35)
Yeah. Walk in the wheelchair and in any back to doing marathons in is a hand bike and so on. Absolutely amazing story. And then you get hit by another, a truck., I think it was a while out on his hand bike and he's ahead head to go back and he's actually even further up paralyzed now and I don't know the technical term, but it's further up the back, basically a quadriplegic now and he's fighting back again. And he just absolutely blows my mind whenever I'm feeling down about, you know, I can't run as fast as I used to run as far or whatever. I think about Ian and I thinking about, you know, get over yourself and you've had the privilege of traveling to the New York marathon with Ian and the Achilles crew. Tell us a little about you, your work with [Achilles and how it has worked out for you.

Speaker 3: (21:24)
Sorry. It was really special being on that trip with Ian Actually and we forged this incredible friendship from that time and with [inaudible] it science like, you know, cure very much about 'em and you know, it's just a great mate and yeah, I love hanging out with him. Yeah. He inspires me hugely with his capacity to train and I love his determination to, to want to do well on these races. And you know, he's an amazing hand cycle athlete and yeah, really, really awesome to have a minute. [inaudible] And yeah, so I'm going to bet though for Kelly's something I'm really proud of and I've helped quite a lot of different athletes over the years. So just quickly for any viewer listeners who don't know what I can use as about we just help anyone with any kind of disability or barrier to participate in running kind of events.

Speaker 3: (22:20)
So half marathons fund runs marathons and I've gotten through quite a lot of races over the years and yeah, I love, I love being part of that charity in just about to take someone to New York visually appeared go with a spirit just as well gonna help you throw New York marathon learn and also Sydney half marathon. So not helper Tom Idi another inspiring athletes. But yeah, just, you know, like it's a hot connected thing. Like it's amazing to run your own rice lightly. You know, it's incredible to like to be chasing a time or just to be out there running your own race, but to help someone else that the drain. How about lifting and wonderful and you work, you connect it for ever and you know, through the tears and snot at the finish line. But to ne

Speaker 2: (23:21)
You're really emotionally already, your, your in you, he just, some way he was with one of your race lights. Yeah.

Speaker 3: (23:27)
There's a lot of pride through and you know, I, I've done enough races now and you know, qualified as a coach and I think one of my biggest gifts to share in their charity is to get them through to the finish line and a pretty good state in. So I know when they need to back. I know when they need to fuel, I know when they're, you know, they're on their mind struggle and you know, just helping them through those different stages and yeah, it's wonderful to share.

Speaker 2: (23:58)
Absolutely. My [inaudible] and this would be, you know, like this is, this is so grateful, not just with disabled, escalate athletes and not just, wouldn't it be fabulous to have someone like that that got talkies through everything in life, you know?

Speaker 3: (24:12)
Yeah, yeah, yeah. Well, you know, if you got a card, she gonna get to your goal. A goal smarter and faster. Yeah. Like everything in life, right? Yeah.

Speaker 2: (24:23)
I mean, you know, we buy and, but honestly, all cost speed. The spent the first 10 years of my ultra marathon career without a coach. Back then there wasn't really anybody that knew too much about ultra marathoning and in the area that I was in and all the mistakes, the injuries, the burnout that the horrific stuff that you did all wrong that you could've saved yourself. And then, you know, Neil Wagstaff, who's now my business partner at running hot coaching, ou know, like he just flipped everything on its head and I had the base performances and you know, we've had, you know, lifelong friendship and now business relationship. Umnd it, it's just like, Oh man, you, you shortcut the process. Why reinvent the wheel? And now in every area of life I search out, and this is one of the selfish reasons I do this podcast, is because I get to meet people like you and, and other amazing people who have done incredible things. And I get to learn, this is my way of learning. As much as there's a selfish aspect of us

Speaker 3: (25:27)
Could learn so much from you too, Lisa.

Speaker 2: (25:33)
Oh, well hiey Yeah. Well let's go there. I'll get you through to an ultramarathon. Oh my God. Fabulous. I'll teach you up on that. Or if you, if you kind of, I'll help you get to the next distance. ,But coming back to the Achilles, you know, like helping other people. It doesn't matter if a disabled people or,uit just, it's just so you, you get out of your own skin, don't you? When you, when I of even in the middle of a running race, I've been doing ultramarathons and middle of deserts or something. And you're just like dying. And you know, sometimes, literally and sometimes just feeling like it. And then you come across somebody who is in deeper trouble than you. Instantly you forget your own suffering and you're there for them. And then you help them through their crisis and youth and the time flies.

Speaker 2: (26:26)
Once again, you're in a flow state because you're actually focused on somebody else. You're outside of your own Missouri. And then you know that saying pain is not optional, but suffering is, and it is like when you, when you understand how to switch, and I'm not saying it's easy, but when you actually on, in your case I'm someone with a visual impairment or in a wheelchair or something and you're helping them fight the battle and you can see how massive that bale is, it makes you feel like, well, what am I complaining about? My sore legs and lackluster on my tire. You know, that it's not as bad as what my friend is going through and it lessens your suffering and it gives you a complete new perspective on life, I think.

Speaker 3: (27:05)
Yeah. Yeah. And, you know, we would get by in this world, depending on the barriers that we place on ourselves and the not barriers that others put in front of us, the ones that we've put in front of ourselves and I case the isolates who has, you know, real disabilities, they inspire me. So, you know, people, the rest of the world sees it as me helping them. And but actually it just, they end up becoming, you know, my friends and a lot of them are like family to me. Like I care about them that much and yeah. And,

Speaker 3: (27:48)
Yeah. Yeah. They inspire me and I think, look, you know, they can't see, they're not living their barriers and on the way and actually win. You know, it's a, it's a good lesson to share. It's like, you know, what, what barriers are in your way and how are you allowing them to a feature. Yeah.

Speaker 2: (28:07)
It's fantastic. Right? Joy. And I hope you continue to do that. And you know, to people like Ian Walker that just for me, they're my role models, you know, that is, and, and I mean, I don't know if you know my situation, the listeners who listen to my show, not, but my mom had an aneurysm three years ago. So working with her on a day to day basis and your rehabilitation and you know, with of disabilities,

Speaker 3: (28:29)
Oh, it's amazing what you've done.

Speaker 2: (28:31)
Yeah. Like she's just incredible. But it's given me a complete new perspective on, on life and what we're capable of and that replaced with an s selves. And you know, it's not that it's an easy thing to go through and I wouldn't wish it on my worst enemy, but by the same token, I'm, I'm always, when I have adversity, I try to find the silver lining, the, the, the lessons, the learnings, what, what, how has this helped me and how has this been an advantage? And this journey has just shown me so, so much about everything like to perspective, you know, like for here, you know, here's me moaning. I can't run, I can't run my a hundred k's anymore or my 200 k's or whatever, you know, why was me my life's over? Because you're the athlete who's always been able to do these sort of things and then you're looking at a person who can't stand.

Speaker 2: (29:23)
We can't take a single step or can't even sit properly. And you sort of just relativizes everything in your life. And it's a really good reminder to have things like that. You know, in your mind, in your mind's eye to just, you know, okay, you're not a, you know, you're never got to meet Usain bolt when you're never going to be pulling a red cliff who case get out there and done stuff anyway, you know, do what you can do. Don't be miserable for the fact that, oh, I used to. And as a coach we get a lot of people. I used to be able to do this and now I can't and I'm trying to get them to let go of the past and just be here now. And once again, we limit ourselves sometimes by the achievements that we've had in the past in turning that around in a hate to go, okay, I've had an accident.

Speaker 2: (30:11)
Like Ian, you know, he, he, he'd gotten to being so good and then he was head again and then he's had to start from scratch again. That just absolutely blows my mind that he would get up again and fight again, you know and knowing how long that, that journey is. So yeah, I think, I think the work that you're doing is wonderful. So Rachel, what w talk to us a little bit about your change in your nutrition side and things like that. What do you, what sort of advice did you get out of doing the book or what learnings have you had on the, on the nutrition side of things?

Speaker 3: (30:49)
Yeah, sorry, I, you qualified to PT level to level five. So there's a really nice underpinning of our new national guidelines and you know, how w how we should be feeling about days. I'm actually personally quiet low carb, healthy fat almost, But I do like some,good ciabatta bread. It was great mornings on top, so I'm not perfectionist. Actually, you know, my book is called balance because I believe in all things in life and balance. Uhort of. I drink coffee, I drink wine, love of beer with a mate. Umnd I eat chocolate. I love chocolate. But you know, I think some 90% of my food is actually a pretty good and you know, it's about putting in an amazing fuel, mating nutrients. Uhut it's got to taste good. So for years and years now, I've been designing, healthy recipients for good magazine.

Speaker 3: (31:47)
And so why I put a city recipes and balance because I often talk about like the hero ingredients and how they feel your body and how the magic, you know, they bring about like Avocados you know, great for beautiful like, you know, eat for vanity as well. And these actually for runners,uyou know, there's some cold smoothies on here and what I hate is smoothies that tastes like swamp water I like food. I love food. I love fruit too much. So if you can, you know, eat or drink anything. , T's got to taste good in the assemble. Awesome. Umo there's a chocolate, a smoothie bowl.

Speaker 2: (32:35)
Oh, very. Oh my God. That looks great

Speaker 3: (32:37)
And so I think it's actually really amazing for your scan there. Sorry. And delicious nutrient dense. Am I saying? But these are great. A by trick drew some here, which is amazing. It's you, all the runners I know. A hugely of victory juice. Yup. Totally bomb into my truth. Yeah. So there's some great,uParse Rum,upar states, the size of smoothies and juices and snacks and stuff like that. And the,,and again, it's just kind of weaving in the stories of, you know, or what to eat and drink to, to feel amazing, but to look amazing. And some of the science behind why,you know, there's some really cool stuff around in fasting right now, you know, long,

Speaker 2: (33:26)
Really important that you, you enjoy your food and it's not just all, you know, horrible. You know, like I do get up in the morning and have this most awful, awful whole litre of vegetable juice, basically with everything from celery to, to lemon juice to, you know, turmeric and stuff. But that, you know, and that gives me my good start to the day, but then I don't want to have all my food like tasting right. And they don't want to. Yeah. We'll enjoy.

Speaker 3: (33:54)
Yeah. So, yeah, I am, yeah. Often is like four ingredients and a smoothie and that we really need nutritious and really good for you. Uand like some of the experts in the book, they really cold, like naughty 11 talks about, you know, banging and the whole orange She's like, you just, you know, being in all the nutrients, that's pretty quick and easy, you know, question. Umnd Sarah Wilson as in my boyfriend, she's fraught. She's the, I quit sugar queen. She's one of the largest, hike true hundred top authors in the world. Uhhe's amazing and she's put out all these incredible, m0 books. Umnd yeah, she talks about, you know, sustainability and my book actually not so much about food but umome awesome sustainability. Heck and but she's about using everything in the food, you know, like he gets celery, use the white butts, use the leaves, like use the whole damn thing, like you've paid for it and it's all nutrition. And so sorry. Yeah, it's kind of changed how I look at food. Umnd quite a few different ways like hearing about where it's coming from, how it feels, my body. Like it affects how you, you think and how you feel. It's like movement, right? Umovement affects and rewires your brain. So you know, you get incredible energy levels and you know, creativity and, and yeah. Your whole sense of how you show up in the world as linked to, you know, how you think, how you feel, how you move, what you eat.

Speaker 2: (35:28)
I'm not, I'm not like, it's really like when you understand the science behind things, you're more likely to do it. I find for me, you know, when I was told years ago to do to meditate and I was like, well, when I run, I meditate. You know, I can't stay in Still, , let's stay in the difference between, use it as a type of flow state and so on. But it's, there's a need for the other part of me, the meditation and why and how that quieting of the mind and checking into the, you know, the parasympathetic nervous system. And when you're running, you're in the sympathetic nervous system so that it's not going to, you know, create that balance. And when you understand a little of a science, I find it's far more interesting to actually do it. Then you get, you get why you're doing it and it gives you that, not just that, well, the your head to do this and you don't know why. I mean, maybe like learning maths as a kid and going, what the hell am I ever gonna have to work out all this stuff? It's a lot of inapplicable stuff to my life. You know? I've got to say that if they explained to me how it applies, if you want to build some, I don't know, a wall, you have to understand all this mess, then I might've gone, oh, okay, I'll get it now while I'm doing this

Speaker 2: (36:37)
U so I think understanding and doing that research is really important. Now. Rachel, we'll, we'll wrap it up in a moment. I just want to, to give you the full from a moment to what is your main message? What do you, what does Rachel stand for? What do you want to get out into the world? What's your big message, and I'm putting on the spot, but what, you know, if there's one, two or three things that you just really desperately wanted to share with the audience today, what would those be?

Speaker 3: (37:04)
I guess love, life and balance and least perfectionism. I thought about progression a, be really kind on yourself. We start hard on ourselves to be perfect. Sorry. There's this kind of process of letting go and like, I'm my mission in life to it as inspire, Kiwis or inspire anyone to, to live healthier and happier and yeah. Like, look, I'd love everyone to read my book. And you know, it's not an ego-driven thing. It was for a long time as a journalist, I really wanted to, to be an author, but when it came to doing my book, it needed to be a whole lot more than that. Like for anyone to actually spend money on my book. I wanted to be incredibly proud of it, but I actually want it to it to authentically, like genuinely help people. So I brought together the best minds who helped change my life to be a lot healthier and happier. I'm more, you know, got way more emotional intelligence than I ever had. I'm still working on that. But yeah, these people in the bark are amazing. And like, even if you read one chapter and it changes your household, happiness is incredible magic in there. So, yeah, during read it, connect with my, I love it.

Speaker 2: (38:30)
Yeah. And that that is so important. Rachel, you know, when you, when, when you know you're in I's office know how much you go through to get a book out. People would not believe how hard it is to get a book out in what you, you know, it cannot be about your ego and you want to sell millions of copies cause that's a dream that's not gonna happen. Generally you know it, you have to be thinking about the individuals that are reading this book and that it's gonna really impact the life. And you are talking for the next what the stuff about that sudden your book. So Rachel, where can people get your book? It's available in the book scores as well as on your website.

Speaker 3: (39:07)
Yeah Sir. It's on my website and spot health.co. Dot. NZ. If you want a signed copy, but it's actually in paper Plas crows or wherever you are in the world. It's on Amazon U K or book deposit. Trey just Google it. You'd be able to find it and it's great. It's a great gift for like an old woman. And the, the beauty of it is it's, yeah, just read one chapter. Like it's not a novel. You don't have to read the whole thing. If you're not into yoga, please don't read the architecture. But if you're into, you know, how the science of the feminist high works which is really fascinating. [inaudible]. Or how to live your base life or how to have, you know, five layers of listening so you can actually listen. Well, that was quite transformative for me. Just read that chapter. And yeah, connect with me on Instagram, which is just my name, Rachel Grunwell.

Speaker 3: (40:02)
Well my Facebook pages is fine. Health inZ age. Uyeah, connect with me. I love, I love those communities. I am really connected. And,uthe last thing I just wanted to, she was,uI did have a massive crisis of confidence,uhalfway through writing the book. It was two year journey and I almost walked away from it. UI was an award winning journalist, but I, yeah, I just had this really tricky time in my life and art. One more skive out. And, you know, you hit the self talk going on. I'm not good enough. Like I'm not, you know, I'm not as good as my friends who are amazing writers. Uand I had a really tricky time and are really vulnerable stage. I almost walked away. I had a publishing deal for Christ's sake. I'm sorry if I what's it so glad you did it. Yeah. And sorry mater it was, it was my biggest dream, right? And Yeah. And it was frightening to do it. And I think you've just gotta be bribed and follow through on your dreams. Don't give up on them. And I'm so glad I didn't. I love my book and so proud of it. And I feel emotional. Every diamond I get messages from riders. Ubut yeah, my message to anyone out there don't ever give up on your dream. And I know you're all about that, Lisa.

Speaker 2: (41:21)
Absolutely. And say, I hope people are listening. Cause you know, you look at Rachel Grandma and you think, wow, beautiful, amazing three children, Super Korea bought Blah retreats and you got, and a lot of were lot of people that's intimidating, right? And they look at it and go, well I couldn't even do that. But when they hear from some people like you saying, you know, I nearly didn't make it with the sport, I struggle with this or I have problems with that and people realize you, like you said at the very beginning of this and can you, I thought people who did health and fitness and sport, just different genes,

Speaker 2: (41:56)
No, all have different things. They did Dweck and I, one of the main themes running through this interview today, which I already picked out again and again and again in your talking was to start small and do something every day towards your goal of think, if I could sum up this whole interview, it would be, there is one, you know, takeaway is break things down and then when it seems overwhelming, just do a tiny little bit today. And you obviously did that with the book and I congratulate you on getting that book out because I know what a mess of journey it is. I'm still in the deep deck going, how the Hell I was, this and that. But it will, and I have enough experience down in there that I will eventually get through. And there's a lot of tears, is a lot of love, so we can tease that goes into these, into these box. So I do encourage you guys to go out there and grab Rachel's Book. You're obviously not going to regret it. Rachel, thank you so much for being on the show today. So go to inspired health.co. Dot. NZ. That's right.

Speaker 3: (42:56)
Yeah. And you can find out all about the broken, like read who the experts are involved on anxiety and personal on depression. Like the experts are really cool when other top happiness researchers in the world. And you know, I did ear guitar when he said he'd be involved. Thank God he couldn't see

Speaker 2: (43:14)
A read them and then try and try and get these people with someone on the podcast. So, you know, thank you very much for this as farm talk today. Rachel, I wish you well in your new business, in Davis, in the, in the work that you're doing and with your Achilles people. My love to you and thank you very much for being on the show today. It's been awesome.

Speaker 3: (43:31)
Thank you so much. You inspire me. So thank you.

Speaker 2: (43:35)
Thanks. Sorr

Speaker 1: (43:36)
That's it This week for pushing the limits. Thanks so much for stopping by and we really hope you enjoyed that interview. If you could do us a favour and please do a rating and review on iTunes, that would help the show immensely. We love getting feedback from our listeners,and it really helps the show get exposure. So if possible do us a really big favour, please make sure you go and do a rating and review in subscribe, and please share this content as well with your networks. If you could do that for us, would be very appreciative and we'll see you again next week. Thank you very much.