Up next in 10
Are you struggling to balance a high-pressure career with your personal health and wellness? In this episode, we sit down with legendary production manager Rebecca Foster and wellness expert Dr. Akanni Salako to discuss the secrets of staying fit while on the move. Whether you are touring the world or working a desk job, these insights will help you reclaim your vitality and manage stress effectively.
In this deep dive, we explore the incredible career of Rebecca Foster, a pioneer who broke barriers for Black women in the music industry. From her early days as an engineer for KRS One to managing massive live productions for artists like Marcus Miller and Nas, Rebecca shares what it takes to survive and thrive in a demanding field. We also discuss the evolution of hip hop performances and why the genre had to fight so hard for the respect it receives today in major venues.
Dr. Akanni Salako joins the conversation to provide actionable health hacks for anyone with a busy schedule. You will learn about the 3 2 1 framework for nutrition, the truth about the cortisol belly, and why undereating might actually be stalling your metabolic progress. We also tackle listener questions regarding fibroids, iron deficiencies, and the benefits of eating according to your blood type. Plus, discover why Zone 2 cardio and low intensity strength training might be the missing pieces in your fitness routine for sustainable fat loss.
Chapters
0:00 Intro and Akanni Salako Welcome
2:15 Special Guest Rebecca Foster
5:40 Breaking Barriers in Music Production
8:12 The Evolution of Hip Hop Stage Shows
11:05 Maintaining Health on the Road
14:10 Dr. Akanni Salako 3 2 1 Nutrition Hack
17:20 Managing Social Events and Cravings
19:35 Understanding the Cortisol Stress Belly
22:10 Addressing Fibroids and Iron Levels
24:45 Zone 2 Cardio vs HIIT for Fat Loss
26:23 Final Advice and Wrap Up
Show More Show Less View Video Transcript
0:00
I love it, man. Dr. Connie Sullaco is
0:02
here. Leading wellness expert, founder,
0:04
and the head wellness coach of the
0:05
wellness lab. A doctorate in physical
0:08
therapy, nearly a decade of experience
0:10
in coaching and wellness. Dr. Connie
0:12
Sullaco is here. He's also a member of
0:15
the
0:17
fraternity called
0:20
You got to turn his mic on. There you
0:21
go. Dr.
0:23
>> Psi fraternity incorporated. What's up?
0:25
What's up? What's up?
0:26
>> yo, dudes?
0:27
>> Okay. All right. All right.
0:29
I was threatened, so I needed to say
0:31
that.
0:32
>> [laughter]
0:32
>> I needed to acknowledge it cuz you know
0:33
them frat boys like to fight. Oh, wow.
0:36
>> No, we do not like to fight.
0:37
>> [laughter]
0:38
>> No. Easy. Real up. Real up. Real up. We
0:41
do not like to I never had a fight.
0:43
>> No. It's all love. We do not fight.
0:46
Kappa Alpha Psi is one of a non-hazing
0:48
organization, and we are non-fighting
0:49
organization. We're non-combat
0:51
organization. We are organization of
0:53
achievement, brotherhood,
0:56
and achievement and brotherhood. Okay.
0:57
Exactly.
0:58
>> All right. Great. Doc, don't let them
1:00
hog your segment.
1:01
>> [laughter]
1:02
>> What happened? We have a very special
1:04
guest that just stepped into the studio
1:07
with us today.
1:07
>> We do. A surprise guest as well, and uh
1:10
she's going to really, really kill me
1:11
for this because she loves to be behind
1:13
the scenes, but um when she walked into
1:15
the room, um I introduced her to
1:17
everybody. It's my big sister as well as
1:19
my friend. Um her name is Rebecca
1:21
Foster, and I met Rebecca back in 1990.
1:26
Wow. When I was just starting out in
1:28
music, and I was ushered into this
1:29
business by my mentor, KRS-One. Rebecca,
1:33
I met her as an engineer, and it would
1:35
it blew my mind because I had never seen
1:37
a female behind a board in a music
1:40
studio. I I kind of didn't understand
1:42
what was going on. She was there with um
1:45
Sydney Mills and a man by the name of
1:47
Dwayne Sumal who got a lot of credit on
1:50
a lot of albums back in that time by the
1:51
name of D-Square. That was the name um
1:54
he went by, maybe nicknamed by KRS-One,
1:56
I'm not sure. And so Rebecca and I
1:59
during KRS-One the Blueprint album, and
2:02
um maybe well, it was the Blueprint as
2:04
well because Ghetto Music was on that,
2:06
and then followed by Edutainment. We
2:08
went tour together. We were roommates on
2:10
on the tour, and so she would just give
2:12
me game. We would talk. I think we
2:14
talked about dreams and a lot of
2:16
frustrations at that time being on the
2:17
road, and to watch her go from um music
2:22
to like this huge production company
2:25
that she owns as a black woman, and I
2:28
would go to different shows, and I would
2:30
see her company's name. I'm like, "Damn,
2:32
Rebecca's doing You're doing the sound,
2:33
homie?" She would invite me to shows and
2:35
stuff, and so she's being honored this
2:37
week out here in Los Angeles. And so um
2:40
Sway and I last saw Rebecca at the Black
2:42
Radio Experience um with D-Nice, and um
2:46
she's just doing incredible things, and
2:47
I'm so happy when I found out about her
2:50
um being honored. I was like, "Yo, you
2:52
got to stop by this week after you're
2:54
honored." And lo and behold, Rebecca
2:55
just I said, "Yo, so Sway and I can
2:57
celebrate you." She's like, "No, I'm
2:58
stopping by, but don't put me on camera.
3:00
Don't put me on the mic.
3:02
>> [laughter]
3:04
>> And so she pops up today to surprise us,
3:07
and just came through. So Citizens of
3:09
Sway in the Morning and Citizens of Sway
3:11
in the Morning, Rebecca Foster. Back up.
3:14
What's happening?
3:17
What's happening, everybody? Yo,
3:18
Rebecca, you're incredible. You're
3:20
amazing, and what's the organization
3:22
that's recognizing? Pollstar magazine is
3:26
giving me Last year I was a honorary
3:28
woman of live. I was a honorary in this
3:30
year. I'm in the Hall of Fame. Man,
3:32
congratulations to you. Hall of
3:34
Yeah, man. It's powerful. It's
3:35
beautiful. What Just if you could, man,
3:38
young ladies who want to get into this
3:39
field, they probably feel like they
3:41
can't because they don't see more many
3:42
people like you. You just got You have
3:44
to keep at it. When I was doing it, I
3:47
was pretty much one of the only women,
3:50
definitely the only black woman, and
3:53
really mostly the only woman on a lot of
3:55
the crews and everything that I was
3:57
doing. So I just
3:59
kicked in the door and didn't take no
4:01
for an answer. I wanted to do live
4:02
music. I wanted to be an audio engineer.
4:05
I wanted to be in the studio. I wanted
4:08
to mix live music, and then when doors
4:10
kept clo- when budgets kept getting cut
4:13
off,
4:13
>> Yeah. then I was like, "I'm going to
4:15
learn how to do everything on this
4:17
stage, so there'll be no way that they
4:19
could cut me from the thing." So I'm a
4:22
production manager. I'm a tour manager,
4:24
>> Mhm. like a tour director, and by the
4:27
grace of God, I've worked with some of
4:29
the best artists in this industry. It's
4:31
amazing. In hip-hop, jazz, R&B,
4:33
everything. That's love. You know? Wow,
4:35
you mentioned jazz. Uh first of all,
4:37
give that a round of applause.
4:38
Congratulations to you.
4:40
And the fact that you took on
4:41
everything. When you mentioned jazz, you
4:43
ever come across Miles Davis in your
4:45
career?
4:45
>> No, but my my
4:47
only as a as a fan and as a audience
4:51
member. Mhm. But one of the gentlemen
4:53
who's like my brother that I work with
4:55
for 20 years is Marcus Miller, and he
4:58
produced all of Miles's stuff from his
5:00
comeback. So he did Tutu. Mhm. He did
5:03
that album. He
5:05
was his producer and bass player for
5:07
years, and Marcus is also the sound
5:10
behind Luther Vandross. He produced all
5:12
of Luther's stuff. So I toured with
5:14
Marcus for 20 years, and and he's one of
5:17
the best living bass players in the
5:18
world. So I did all his I did every jazz
5:22
festival. I did I worked with him, and
5:24
he opened doors for me. I had the
5:26
opportunity to work with David Sanborn,
5:28
Joe Sample, Wow. Eric Clapton, all
5:31
because of Marcus. But at the same time,
5:33
I was still doing my hip-hop. I was
5:35
still doing my reggae. I wasn't leaving
5:38
that behind, you know? What genre
5:40
probably has been the most challenging
5:42
for you in in your field of work to just
5:44
kind of
5:45
get a project off the ground
5:47
successfully?
5:49
It's not
5:51
How do I say this? It took a long time
5:54
for hip-hop to get the respect it
5:56
deserved.
5:57
So going into buildings there were
5:59
preconceived notions about
6:03
our artists, our audience, our crew.
6:07
So now
6:09
money's in everybody's pocket, but you
6:11
still see insurance is higher for a
6:13
hip-hop show. There's more security on
6:15
for a hip-hop show. Even when we're
6:17
doing
6:18
um Artists Now, like, you know, even if
6:21
you're doing a Nas show, he's with the
6:23
orchestra, there'll still be a little
6:24
more security.
6:26
We've earned the respect,
6:28
but they still side-eye us. They still
6:31
side-eyed us, but Not 100%, but it still
6:34
happens. You still walk in with
6:36
preconceived notions all the time,
6:38
especially if they see an all-black
6:40
crew. Mhm. You've seen the evolution of
6:43
a lot of artists in their stage shows.
6:45
You speak about Nas, and now Nas is on
6:47
stage with an orchestra. Right. Can you
6:50
speak to that? Did rap have to learn how
6:52
to perform
6:54
Some people obviously would but KRS-One
6:56
is KRS-One, but did rap have to learn
6:58
how to mature in his presentation on
7:00
stage?
7:02
Well, I see You know what it is? It was
7:03
the same like
7:04
battles.
7:05
>> Yeah. You had artists like
7:08
KRS-One, Chuck D,
7:11
Keep moving up. You got Q-Tip and A
7:14
Tribe Called Quest.
7:15
You have Busta. You have Latifah.
7:18
So if you're coming on the stage Naughty
7:20
by Nature, Yeah. Jersey, Uh-huh. you're
7:23
coming on stage after them, you have to
7:25
step your game up. Mhm. You have to step
7:28
your game up because you And the thing
7:31
was like people didn't want to open for
7:33
Busta. They didn't definitely didn't
7:35
want to open for Naughty when they were
7:36
at their height because Treach was a
7:38
killer, and their stage show was
7:41
immaculate.
7:43
So that made everybody else step it up.
7:45
>> Wow. You know? Naughty was carrying sets
7:49
and props back in '91. Mhm. You know? So
7:52
that made everybody have to step their
7:54
game up. And then like life, you evolve,
7:58
you know? When you're 18 year old or 15
8:00
year old spitting, it's not going to be
8:01
the same as when you're 33. Everything
8:03
changes. Wow. You said it all. That We
8:06
need her book. And then
8:08
And then lastly, with Dr. Sullaco here,
8:11
being on the road is vigorous. It's
8:14
hard, man. It is hard. I don't care who
8:16
you are. It's going to take its toll.
8:20
Um and this conversation is specifically
8:22
towards women who are working and
8:23
balancing the hustle.
8:25
Um balancing the hustle and balancing
8:27
their health, right? And And in that
8:30
field, a lot of times when you're on the
8:32
road, the food ain't great, you know
8:33
what I mean? It's the hours you eat, you
8:36
know, how you exercise.
8:38
Um what were some of your challenges,
8:40
and how did you maintain your health um
8:43
on the road?
8:45
Uh for a while, I didn't. But, you know,
8:47
because I didn't eat
8:49
at For a while, I only ate fish.
8:52
So that meant there was only fried fish.
8:56
I didn't eat fast food, so I didn't eat
8:58
McDonald's. I'd order it, and then the
9:00
guys would wait for me to order it cuz
9:02
they knew I'd smell it and be like,
9:04
"This is good. You got this."
9:06
But you have to find your way. You have
9:09
to find like my little Rolodex of places
9:12
to eat in different cities is deep,
9:14
yeah. You know? And you have to request
9:16
catering.
9:17
Just see what the healthiest thing you
9:19
have out there. And for me, keeping my
9:21
head straight, prayer,
9:24
taking a walk, putting on my music, and
9:27
just taking space. Especially if you're
9:29
a woman in charge cuz that load is way
9:33
heavy cuz you're responsible for 48
9:36
brothers, three people, or 48 people.
9:39
You're responsible for them. Mhm. When
9:41
you when they're away from home, and
9:42
then you have your own home life. You
9:44
have your own family. You have your own
9:45
business. You have your crew. So a lot
9:48
of times, especially for me, I came last
9:51
because I had to make sure everybody was
9:53
good until I realized that if I wasn't
9:55
good, nobody was good.
9:57
>> That part.
9:58
>> Absolutely. Absolutely. Yeah, to her
10:00
point, like when you are on the road, a
10:03
lot of things you have to make sure
10:04
you're being very intentional about the
10:06
foods that you're eating. And I always
10:08
look at it as a 3-2-1 framework. Three
10:10
sources of fruits and vegetables, two
10:12
protein sources, and then a carb that
10:14
you enjoy. So, while you're on the road,
10:16
okay, today did I at least have three
10:18
sources of fruits and vegetables? Did I
10:19
have some healthy protein sources? Yeah,
10:21
I had the mac and cheese and the yams,
10:23
but at least I covered the bases of the
10:25
main things that I needed. And if
10:27
there's a level of intentionality when
10:28
you're on the road, you're able to do
10:30
those things with the longevity that you
10:31
had.
10:33
What What if What if you're someone
10:34
whose whose job, you know, Rebecca's
10:36
been on a roll, so just like you you
10:38
made a reference to um Teyana Taylor, uh
10:42
maybe she's not working out, but she's
10:43
dancing, she's moving. Rebecca's always
10:46
on the move, but not everybody is on the
10:48
move. Some people are are sitting down
10:50
all day.
10:51
>> Uh what advice do you give to them?
10:53
Because then you're sitting down and
10:55
eating, food has a different effect than
10:56
when you on the road eating, right?
10:58
>> Yeah. Yeah. In those you have to steal
11:00
moments, whether it's stealing moments
11:02
on we have this break and we stopped at
11:04
this truck stop or whatever, and I'm
11:06
going to go for a quick 10-15 minute
11:08
walk here. Or in between segments, I'm
11:09
going to stop and steal a 10-15 minute
11:11
walk. We in the morning and I'm going to
11:13
wake up a little earlier and do like
11:15
this quick 10-minute workout where it's
11:16
just body weight movements or something.
11:18
So, stealing moments is really the only
11:20
way that you will be able to incorporate
11:22
your health cuz it's not going to be as
11:23
regimented as your average person who
11:25
may not be on the road, but you have to
11:27
figure out where can I have my little
11:29
pocket to get me where I need to. I want
11:31
to ask a question to and maybe when we
11:33
come back, um
11:35
you know, summertime is coming up, you
11:37
know, we're here in spring, and it's
11:39
hard to when you have your health in
11:42
mind to be at parties and barbecues and
11:44
stuff. It it's just hard. Like Swae just
11:47
picked out this I'm telling on him.
11:49
>> Yeah. Um he just picked out this past
11:51
weekend at the barbecue at the barbecue
11:53
[laughter] spot, but I want to
11:55
How do you How do you balance that as
11:57
well? Like you want to enjoy yourself.
11:59
You don't want to be the person at the
12:01
event at the party. I was just at an
12:03
event, oh I'm I'm not having that, you
12:05
know, hey, skip on the drinks. I think
12:07
that's hard a hard decision to make,
12:09
too. So, we have callers who want to
12:11
call in about that as well. Blood
12:13
pressure, cholesterol, all of those
12:14
things. I can hear you.
12:15
>> if you're dealing with blood pressure
12:17
issues, cholesterol, or a belly that you
12:20
can't get rid of,
12:21
>> Wow.
12:22
>> [laughter]
12:22
>> 888-742-3345.
12:25
Women, call now. You're in a safe space.
12:28
>> Yes. Shay 45. Hey, we got Dr. Connie
12:31
Salako here, citizens. We'll open up the
12:33
phone lines you can get some free health
12:35
advice right now. Especially women, you
12:38
know, um a lot of times we don't go to
12:40
the doctor, talk to the doctor. We're
12:43
We're scared of the expense.
12:45
Mhm. But here on Shay 45, we offer you
12:48
Dr. Salako for free. Mhm.
12:51
It ain't free in the sense that he paid
12:54
good money to come out here all the way
12:55
from Nebraska to be a part of the show,
12:58
so it cost somebody, but it doesn't cost
13:00
you. So, any questions you have about
13:02
your health, especially if you're
13:04
dealing with high blood pressure, and
13:06
listen, it may be someone you know,
13:08
cholesterol, it may not be you, it may
13:11
be someone you know, um the belly, and I
13:14
say the belly because the belly is
13:16
indicative of a lot of
13:18
issues.
13:19
>> Hormonal.
13:20
>> Yeah, and you know, if you're that belly
13:21
is hard to break. Like I got one right
13:24
now, doc, but I don't want to focus on
13:25
my It's probably
13:27
>> [laughter]
13:27
>> A lot of people hold stress, they say
13:30
that expression, you hold your stress in
13:31
your belly.
13:32
>> Yes. What does that mean?
13:34
>> Yes. So, when people are referring to
13:36
that, we're looking at cortisol. So,
13:38
cortisol is your stress hormone. And if
13:40
you A lot of us have high stress lives.
13:43
And then when you add in the stressors
13:44
of for some ladies, a lot of the ladies
13:46
that I work with, under eating, lack of
13:48
exercise, what's going to happen if your
13:50
cortisol levels are consistently higher,
13:52
a lot of your body fat gets stored in
13:54
your midsection.
13:54
>> Ah. So, that's where that cortisol belly
13:56
comes from. And it's stored in your
13:57
midsection because as your insulin and
14:00
your blood sugar is fluctuating, your
14:01
body's like, I need food. I want to get
14:03
it from the area that I can use it the
14:04
quickest. That's why it's stored in that
14:06
midsection. So, that's where that stress
14:08
belly comes from.
14:10
It's crazy when he says under eating.
14:12
It's like, what does that even mean?
14:14
Yeah. Under eating it relative to what
14:17
your body says it needs. So, we all have
14:19
our BMR, which is your basal metabolic
14:21
rate. The baseline of what your body is
14:23
saying, I need to eat this amount for
14:25
organ function, for brain function, etc.
14:27
Now, let's say someone's BMR is 1,500
14:29
calories, but you see everywhere, yeah,
14:31
you should do this 1,200 calorie diet,
14:33
or you should do this 1,000 calorie
14:34
diet. It works in the beginning and you
14:37
start losing weight cuz your body's
14:38
like, this lady is not feeding me
14:40
enough. I need to get off some weight to
14:42
get closer to a lower BMR. But after a
14:44
while, your body gets used to that, and
14:46
then now we're malnutrition. We're not
14:48
giving our body enough energy through
14:50
food that it needs. So, this is where
14:52
under eating comes from. And then we
14:54
start losing things like muscle mass. As
14:56
you start losing muscle mass, now your
14:58
metabolic rate is slower. This is where
14:59
everyone's, my metabolism isn't working.
15:01
Yes, because you're putting your body at
15:03
a disadvantage. Mhm. Oh, wow. Well, it's
15:06
interesting, too, because as I I
15:08
mentioned, I joined his program in
15:10
January, and one of the things that I
15:12
found was just super dope at is checking
15:15
in. Yeah. You know, it's easy to get
15:17
discouraged during this process. Um
15:19
Horse can attest, I've been sending to
15:22
you, I've been walking a lot, and my
15:23
average now is about
15:26
>> steps a day. A couple of days I've been
15:28
doing like what, Horse, like 10,000,
15:30
getting up to To be exact, 10,465
15:33
steps.
15:35
That's what I've been I've been getting
15:37
it in, but you don't immediately see
15:40
sometimes the results, and I'm like, all
15:42
right, it's been a month and a half,
15:44
it's been this. How long do I keep
15:46
going? How long and I and I I'll get a
15:48
message from you and I'll get a hit from
15:49
you, and then I'll remember the food.
15:51
Grab the yogurt here, grab the this
15:53
there, grab the that there. But now with
15:55
the summertime coming, the weather is
15:57
breaking, the springtime, how do you
15:59
make those same choices? Cuz when you
16:01
get to a party, there's no almonds
16:03
laying around and no yogurt. I don't
16:04
even want to go to that party. If I go
16:06
to your party and there's yogurt there,
16:08
I'm out. Like that's not [laughter] the
16:09
party I want to be at. So, how do you
16:11
make those choices? Yeah, so there's two
16:14
schools of thought in how you can
16:15
approach this, and my way is always, if
16:18
we zoom out, I've been working out the
16:20
whole entire month. What is one day
16:22
going to do for me?
16:23
Let me go to this party and enjoy
16:26
myself. It's one day out of 30. That's
16:29
the same way during if we look at during
16:30
the winter seasons, we have
16:32
Thanksgiving, you have holiday parties,
16:34
but if you look at that whole span,
16:36
you'll have people come around November,
16:37
they're like, I'm going to wait until
16:38
January to start. So, you're going to
16:40
let three days derail three months. It's
16:44
the same thing with the summertime.
16:45
Yeah, we go out a little more
16:46
frequently, but it's max two to three
16:49
times a month that you may really have
16:51
enjoy yourself. Two to three times a
16:53
month shouldn't derail the entire month
16:55
if you are strategic for the entire
16:57
month. So, for me, I'm like, go enjoy
17:00
yourself. Just have a realistic
17:01
expectation on Monday. Don't get on the
17:03
scale Monday and say, oh my gosh, I've
17:05
gained 5 lbs. Yes, you're hot You've
17:07
consumed a lot of sodium. Most of that
17:09
is water weight. Get right back into
17:11
your rhythm, you'll be okay. Mhm. Oh.
17:14
Okay.
17:15
>> [laughter]
17:18
>> That's all I got to do?
17:20
>> [laughter]
17:20
>> But you got to have the the 30. The
17:22
other 29 got to count. You got to have
17:25
the other 29. The doc said
17:28
>> [laughter]
17:28
>> You just got sodium, Swae. That's all.
17:30
It's It's sodium weight. That's it.
17:31
That's it. I have a question for you,
17:32
doc. In terms of like I love when you
17:34
come on this show cuz you always give us
17:35
really great life hacks.
17:36
>> Yeah. Um and I love the example you just
17:38
used about 3-2-1.
17:40
>> Yeah. Um if you can repeat 3-2-1 again,
17:43
what was that What was that to remind
17:44
the audience? Yes, so I came up with it
17:46
because a lot of my clients would come
17:47
to me saying, okay, when I go to the
17:49
grocery store and I don't necessarily,
17:50
doc, I don't want to look at the full
17:52
plan. I need to jump in there and go
17:53
real quick. I'm like, okay, bare
17:55
minimum, go in the grocery store at the
17:56
3-2-1. Three sources of fruits and
17:59
vegetables cuz this is going to give you
18:00
your fiber, your antioxidants. Two
18:02
protein sources cuz a lot of us don't
18:04
consume enough enough protein. So, think
18:06
of your lean proteins, and then one carb
18:08
you enjoy cuz everyone's trying to cut
18:10
out carbohydrates. You need carbs.
18:12
>> So, with the 3-2-1 system, I'm looking
18:13
at what Rebecca said, for those of us
18:14
who are on the road a lot, and we're all
18:15
on the road a lot, including myself, is
18:18
a hack in order to get those two protein
18:19
sour-
18:20
two sources of protein, protein shakes
18:23
that we can get Mhm. on the road? And
18:25
also, two, that's what I've been doing.
18:27
I went to the store when I first landed
18:28
in LA and got a bunch of protein shakes
18:30
and try to get that in in the morning.
18:31
And then I don't do enough fiber, I
18:33
recognize. So, I've been um I went to
18:35
the store and got some fiber
18:36
supplements. So, I'm wondering, are
18:37
those good life hacks?
18:38
>> Yeah. And you can give us any others for
18:40
those who are on the road a lot.
18:41
>> Yeah, I think protein shakes are great.
18:43
One, because they're most of them are
18:45
non-perishable. So, you can You don't
18:47
have to refrigerate them. You can drink
18:48
them on the go. So, I think protein
18:50
shakes are a great uh option when you
18:52
are traveling. Now, for fiber, there are
18:54
times with fiber, you're going to have
18:55
to go to the grocery store. Unless if
18:57
you do a fiber supplement, that's great.
18:58
But for women, 25 g of fiber is what
19:01
you're trying to hit. For men, closer to
19:02
38 g of fiber. A fiber supplement is
19:05
only going to give you max about five,
19:07
five to eight. So, you have to get it
19:09
from other places. So, making that stop
19:10
to the grocery store if you can, yeah,
19:12
let me get this little thing of
19:13
blackberries, and I'm just going work
19:14
through that throughout the entire day.
19:16
Or let me grab some apples, some pears,
19:18
some things that are fruits that are
19:19
higher in fiber. So, if I can
19:21
incorporate that into my thing, then I'm
19:22
perfectly fine. We have Dr. Connie
19:24
Salako. You can follow him at Dr. dr.
19:28
uh period s a l a k o, that's dr. period
19:32
s a l a k o. He's on air with us. Melina
19:35
is in Charlotte. Welcome to the show,
19:37
Melina.
19:38
>> Melina, Melina.
19:39
Hey, y'all. Hey, y'all. Okay, quick
19:42
question for Dr. Salako. Thank you so
19:44
much. Thank you so much for this
19:46
information. But I have been suffering
19:48
with fibroids over the last like maybe
19:50
5-6 years, and it's getting worse. I
19:53
just uh came for my physical this year
19:56
and my doctor asked me, she was like,
19:57
"Are you been feeling faint?" My blood's
19:59
really low, so I have to see a
20:01
hematologist. Is there anything I can do
20:03
like in the meanwhile?
20:05
Like naturally as far I don't want to do
20:07
the hysterectomy thing. I've gone down
20:09
that road. But do you just have anything
20:12
for me? I I don't think I can even
20:13
survive another cycle.
20:16
Yeah. I'll speak to the low iron and the
20:20
blood. What you can do is increase your
20:22
foods that are higher in iron. So if we
20:24
get more of our animal proteins like
20:26
your red meats, if you're someone who
20:28
eats red meats, getting more of your red
20:29
meats, getting your leafy greens. So
20:31
your spinach, your kale, those are
20:33
things that are going to be higher in
20:34
iron as well. So I would start there.
20:37
The rest of the conversation I think is
20:39
more more fitted for you to have with
20:40
the your primary. That way because they
20:42
know a deeper level of all the things
20:44
that are going on because there may be
20:46
things that we don't want to overlook. a
20:48
diet perspective, really making sure
20:50
that we're addressing what we can do
20:51
from our iron from our iron levels.
20:54
Can I jump in really quickly to add
20:56
Melina to what Dr. Salako is saying? So
20:59
I'm not embarrassed to say I went
21:01
through three surgeries of fibroids
21:02
because I did not want to have a
21:04
hysterectomy.
21:05
And what I found out was that because of
21:08
my blood type that I was told that I
21:10
needed to cut out chicken. That there
21:12
was something that was going on with
21:14
chicken and how they the animals were
21:16
possibly possibly being processed
21:20
but estrogen it was affecting my
21:22
fibroids and was causing fibroids to
21:23
come back every 5 years aggressively. I
21:26
ended up having to go to a hematologist
21:28
like you mentioned but I got it done
21:29
intravenously.
21:31
I changed my diet to Dr. Salako's point,
21:34
added more spinach, added fish because I
21:37
cut out chicken completely and that that
21:40
was the last surgery that I had in 2015.
21:42
I changed my diet and I don't know if
21:44
you chicken and my blood type and
21:46
started eating according to my blood
21:48
type which totally chicken was out. And
21:51
so I would follow what the doctor saying
21:53
but also follow up with your
21:55
hematologist but I've not been back with
21:57
that issue since 2015.
21:58
>> And I think it was Heather. Did you get
22:00
Heather gave me I feel like you gave me
22:02
this book called eat your blood. Eat I
22:04
told you about the book eat according to
22:06
your blood type.
22:06
>> Eat according to your blood type.
22:08
>> about it, yeah.
22:09
Eat according to your blood type.
22:11
>> I like that. Yeah.
22:13
>> Get that.
22:15
And then also follow Dr. Are you on
22:17
Instagram? Are you on Instagram?
22:20
Follow Dr. Salako. Tell him you you came
22:23
on this call. He's going to help you
22:24
>> Yes. directly off mic.
22:26
>> Yes, just shoot me a DM. Okay, D R
22:30
D R period S A L A K O. Thank you for
22:34
sharing.
22:35
>> And Melina really quickly um Yes. My
22:37
good friend
22:39
Dr. Camilla says she's a OBGYN
22:42
out of New York. Dr. Camilla says she
22:45
specializes in fibroids specifically.
22:48
You should reach out to her as well.
22:49
Tell her that we sent you here. Dr.
22:51
Camilla says on Instagram.
22:54
I'll reach out to her.
22:55
>> Your neighbor's way. Oh. Oh my
22:58
[laughter] gosh.
22:59
>> Like Melina, you're a super citizen. Dr.
23:01
Camilla says
23:02
>> [laughter]
23:04
>> Thank you for calling. Thank you for
23:05
calling you. Love you, too. She never
23:07
talks when I She said she waves to you.
23:10
Oh oh man.
23:12
Tracy.
23:15
>> [laughter]
23:16
>> I'll help you out. Salako, it's always
23:19
good to have you.
23:20
>> [laughter]
23:20
>> It's always good to hear from you. I
23:22
salute your expertise.
23:24
You know, not everybody who has sound
23:27
physical health as a goal has
23:30
physique as their goal as well. You
23:33
know, they don't always go hand in hand.
23:35
You don't need to have abs to prove that
23:38
you are in good shape. When you were
23:40
talking about the cortisol belly, it
23:42
made me think about for those who do
23:46
want to have abs and a lot of women in
23:48
the past have thought to themselves,
23:50
"Okay, I have to be cardio heavy. I got
23:53
to be in hit class. I got to do whatever
23:55
the hell feels like an adventures
23:57
workout." But then there's been research
24:00
that shows sometimes hit workouts can
24:02
create inflammation in the body and do
24:05
the exact opposite. And so I know that
24:09
zone two workouts are supposed to be the
24:13
solution for that for those who do have
24:15
fat loss on their their goals list and
24:18
do want a particular quote unquote
24:20
summer body. Can you speak about zone
24:23
two workouts and you know, low intensity
24:27
strength training but particularly zone
24:29
two for those who are unfamiliar but
24:31
might find it beneficial?
24:34
Yes. So when it comes to zone two
24:35
cardio, if we look at energy systems,
24:37
the benefit of zone two cardio, it puts
24:39
you in the energy system where fat is
24:41
primarily being used for your energy. So
24:44
the higher intensity, most people think
24:47
I'm going to do a high intensity workout
24:48
because it's going to target fat. It
24:49
targets fat after the fact in recovery.
24:52
But if we're trying to target
24:53
specifically fat as energy during the
24:55
workout, zone two is going to be great
24:57
because of the where your heart rate
24:58
stands. So doing zone two cardio, you
25:00
want to be able to do cardio where you
25:02
can have a conversation while you're
25:03
doing it.
25:05
It's in some cases strength training can
25:07
also be looked at a form of zone two
25:09
workouts because it's not super intense.
25:11
You're taking rest breaks. Your heart
25:13
rate stays within a certain range. So
25:15
that's why strength training is really
25:16
great because you're able to stay in
25:18
that zone while you're doing the
25:19
exercises. Mhm. All right.
25:22
Great question, Tracy. Dr. Salako, I
25:24
want to thank you for coming out here
25:26
every month. He's our resident doctor.
25:28
He's one of our resident doctors. Dr.
25:31
Akanni Salako. Citizens, this man is
25:34
very generous with his time. Right? Him
25:36
flying out here from Nebraska.
25:38
>> You know, he got a newborn, right? Yes.
25:41
Now and um
25:43
He got a
25:44
8 weeks now and congratulations.
25:47
I knew the baby when the baby was still
25:49
in the belly.
25:50
>> [laughter]
25:50
>> Tell your tell your wife I said
25:52
congratulations. She's amazing as well.
25:55
I want you to follow him, citizens. Your
25:58
What's more important than your health?
26:00
Nothing. D R the D R period S A L A K O.
26:05
We want to thank you for coming by.
26:07
Rebecca, congratulations to you.
26:09
>> Congrats, Becca. Y'all follow Rebecca on
26:10
Instagram. That's right. What is it?
26:13
Becca4set. At Becca Boo. Beccalicious.
26:17
>> [laughter]
26:19
>> B E K U L U S.
26:22
>> Okay.
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