#11 - How to Avoid Back Pain This Holiday Season

Hi, I'm Jorge Cruise, number one New York Times bestselling author and celebrity trainer, and I want to welcome you to the all-new Jorge Cruise Podcast. Every week I'll bring you the shortcuts to work better, reduce pain, improve memory, garden more, and even sleep better. It's not just about intermittent fasting or getting a flat belly. My mission is to give you simple ways that will empower you to live as you choose. Welcome to the Jorge Cruise Podcast. Hey guys, welcome to the Jorge Cruise Podcast. I can't believe it is December 9th.

It is literally the second Monday in December.

The holiday's around the corner, and I'm super excited on this podcast, guys, to have a guest co-host, one of my dearest friends, and she also runs Prevention Magazine, the, the content, and she's amazing. Her name is Sarah Smith, and she's joining me for kind of a big deal announcement. I was gonna say it's a little announcement, but 7 million readers of Prevention Magazine, and I mean, I love Prevention. I've been reading it for like 20 years, Sarah.

I'm so glad you love Prevention.

So join us, say hi to everyone, please.

Hi, well, Prevention loves you, Jorge. So we're so glad that we have our exciting announcement.

Well, I feel like I don't wanna tease them, but we are gonna talk about back pain and how to get through it, because I've struggled my whole life with pains and knots, and back pain during the holidays can be, because of stress, can happen more so. So we're gonna talk about that in a minute. I'm gonna talk a little bit about yoga, but Now that we've mentioned we have a big announcement, do you wanna— do you mind if I go ahead? Yeah, tell everyone, tell them what's going on, please.

Our big cover story in January, yeah, which comes out this week.

Oh my gosh, it is this week, right? Right, because it is the January issue, right? So tell them why it's early, or has it— give them the insights.

Always come out a few weeks early so you feel like you're ready and you're getting ahead on whatever it is that you're going to be doing. Totally. That next month.

Yeah, yeah.

So January, even though we're in the midst of holiday madness, we are— we know that coming in January is when we're all gonna like pull ourselves together.

There it is.

And do the things we want to do. And that is why with you we have created the 19-Day Weight Loss.

Drum roll on that, guys, because it's gonna help you lose not just belly fat, but it's going to transform. I mean, you helped me write— well, if anything, you helped put this together, not just help me write it, but we took the essence of the Cruise Control Diet and made it a 19-day plan, which I think is brilliant. This was your idea. I have to give you credit for this. Brilliant, actually.

Well, it was really inspired by your Cruise Control Plan. Thank you. Of course. By the concept of intermittent fasting and how powerful that is. And we thought what people need to understand is that when you're making a big change like that, you don't— people think, oh, that's going to be too big, that's going to take me too long. And we think, no, you know, do this for 19 days and then you're going to see how much it's going to change your life.

And the way you guys did it, we're looking at the issue right here. I have it in front of me, guys. We got a sneak peek. I mean, it's I hate to say it, and I love Random House, my publisher, but it's prettier than the book. It's better than the book, unofficially. I didn't say that out loud.

The book is chock-full of tons and tons of information. This gives you a really super overview, really great advice from you, explains how to fill your plate, how much food types, how much of different types of food you should have at every meal. So it's the perfect entry. Into cruise control.

Oh yeah.

And then when people have done the 19 days, I think they're gonna need your book to continue it and get all the recipes and more support and, you know, positivity that you always bring to things.

But what I love, it's so visual. I mean, that was the one thing I didn't do with Random House. They weren't able to do visual images of the food and the food. And what's crazy is people think intermittent fasting means don't eat, but you get to eat and we cheat the fast too. We have all these little tricks to stay sweet without the sugar, like those stevia drops we like that were mentioned in here.

We love—

I mean, there's just so much in here.

Well, I love how you explain, you know, you're eating food, right?

How to fill your plates.

Yes.

And you're enjoying what you're eating. And these are delicious foods so that we have that we're showing in the magazine. And I think people are going to be like, yeah, I really— I can do this. You know, I don't, I don't need to eat, um, you know, at 24 hours a day in order to be satisfied.

No. And I'll just say this, I was just so honored when you asked me to be a part of this because I feel like, you know, it came out last year in April, or this year, this whatever, April of 2019. I'm losing track. It is— and it became, you know, bestseller in a week. We were on all these shows, and I feel like people, when they, when they saw what the results can do, about a pound or so of belly fat you lose, people are like, whoa, you know. And they had all these beautiful coffees and, you know, with cream and all these delicious things you could do. People thought, oh, you can't eat fat to get healthy, but you can, and it doesn't break the fast. And we have all these little cheats, you know, cheating your fast, that are wonderful. Um, and, and I think what people are going to see in this— finally you've brought it to life visually. I feel like it's the movie version of the book, or the picture version, because it's so darn pretty. And so you guys, guys have to get it. I mean, we'll talk more about it, and we'll talk— and you're going to join me the next 2 weeks, so I'm super excited about that.

Yeah, you know, another thing I would just love to say about it is that, please Prevention, it's all about authentic and science-based advice and research. And so, you know, I love everything about your plan and I went and talked to someone from the Cleveland Clinic and I thought, you know, I want to get his take on this and he was so positive and supportive of the plan and us covering it. So I have him quoted early on in the story.

Should we give him a shout out? Where is he at?

Find it here.

Where is he?

We're literally going through, and you guys have to pick it up. It's out this week, literally this Wednesday, right, Sara?

That's right. So Michael Roizen from—

Oh, I love Michael.

He works with Dr. Oz. Yes, of course you know him.

He's amazing. And he wrote a book also on intermittent fasting.

I love that. But you know, he's got that, you know, as an MD.

Shout out to the doctor, good old Dr. Roizen. Yeah, he's amazing. Oh, I've met him a few times through Dr. Oz, and I think the world, I mean, did he, when you spoke to him, I'm sure because I think this is— it's, it's funny that we think it's a new thing. It's an ancient idea, fasting. I mean, you know, we're gonna talk about back pain in a minute in yoga, and I'm going through a 200-hour yoga certification to be a teacher, and I love it. But I'm learning that obviously yogis, they've been fasting for millennia, it's like thousands of years, and you never hear about that— those issues that we tend to have in the US, which is belly fat and you know, we're fatigued and tired. And what did he share, or what, what's something you'd want to— and then we'll get to the, to the back pain stuff, guys. But I feel like—

hi, this is Jorge, and I wanted to interrupt the show just for a minute because I want to make sure that you're on my VIP mailing list for future podcasts and for insights and shortcuts on how to improve your health, from everything on intermittent fasting to yoga, to 8-minute workouts, to how to just work better and how to have less stress and also how to manage pain. I mean, you name it, all my best shortcuts come out every Monday and it's totally free.

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All right, guys, let's get back to the show. People think it's this new thing, but it kind of isn't, right? I mean, fasting, every religion seems to talk about it, right?

Right, and you know, one of the interesting things that I thought that he said was, of course, you can pick any window that makes sense for you.

Oh yeah, you can customize it, totally.

He recommended, though, that you pick a window where you do eat eat in morning hours based on people's circadian rhythm. Oh yeah, you're more likely to lose weight more quickly if you do. Oh, I like that. If, if your meals— well, you have a meal in the morning.

One of my celebrity clients, Steve Harvey, you know, he's up— when he had his talk show, he was up at 3 in the morning. So he would be up early and would have his lunch at 8 AM when the sun came up, right? You know, he'd have to go to bed because when you're up at 3, you know, these TV personalities, you got to go to bed like by 7 PM. I mean, I've never done that. Have you ever been to bed that early?

No, that's I love my sleep too much. I think it would be hard. My husband used to work overnights though.

Yes, brutal. See? Yes. So, so I mean, and that's a great thing. The plan shows you how to do that, whether you want to eat your window more in the morning, midday, or— I hate to admit it, but I'm a nighttime eater. I, I'm, I, you know, I think 11 is my latest bedtime. 10 is what I shoot for, 9 if I'm really good. Yeah. Do you hit those times?

I would, I would. How good are you? Love— it's the same. I would love to go to sleep at 10. I usually go I sleep at 11. Yes. And then it starts creeping up this time of year. I'm doing my online Christmas shopping and suddenly it's 11:17. Yes.

And I go, oh my God, go to bed.

And I'm still staring at the screen and I gotta go to bed.

It's terrible. And then, I hate to say it, but we all know this, you know this too, that the screen light keeps us up. We're supposed to wear those Blu-ray blockers and all that. So I mean, but the great thing is the plan is customizable. So whether you like daytime eating, morning eating, or nighttime, you get to eat. And I will say this, it's better than keto in my opinion because you get to eat, and this is what Kelly Ripple loved, carbs. When you do eat your eating window, you know, whether it's a glass of wine or two maybe at night, or pasta or pizza. The plan will teach you that you can lose weight in 19 days and do it with the foods you love, right, without cutting out the big groups of macros. It's not— this is not keto where you're just eating proteins and fats, no, and skipping carbs.

And it's just not hard to understand either how to do it.

Totally.

You know, you're eating delicious, healthful foods.

It is yummy.

And it's It's me. It's— but really, I think makes people more mindful, totally, of their eating, which is such a key part of weight loss.

Oh, it's— and you have to enjoy it, I think. I mean, I like a glass of wine. And when I was with Rachael Ray about a week ago, I saw her. I mean, she loves wine. I think every one of that— I'm working with the— with Bravo's Real Housewives of New York. Yeah, these ladies love wine too, and maybe something even stronger. And you know, they're more nighttime girls. You know, some ladies are, you know, they're out and about, so maybe midnight even, you know. You know, they're all single even though they're housewives. But, you know, and the great thing is the plan is customizable and you can enjoy it.

That's right.

That's what I'm so excited about. And you made it look so gorgeous. You really did.

Oh, I'm so glad you're happy with it.

Oh, I love it. This is like— I don't want to show it to my publisher because they're going to be like, we should have made the book look like this, you know.

Maybe your next book they'll make look like that.

Oh, wouldn't that be great? So no, because picture— a picture is worth, right, Sarah?

Yeah. 1,000 at least.

Yes, so we got a million words here, guys. So pick it up. Again, tell them where they can pick it up, and then we're gonna get to back pain for a minute.

It's on newsstands everywhere, so at the grocery checkout, at bookstores, at—

And I love the COVID Describe the COVID for them, because they can't see this, but I love it, because it's a calendar, right? Tell them.

It's a calendar, like a page-a-day calendar.

You worked hard on this. I remember you showed me a prototype, and these covers take time.

They do, they take a lot of thought and props stylist and a creative director and a photo director and everybody working, putting all their creative brains together.

But how would you describe this beautiful cover?

So it's a page-a-day kind of calendar that you would tear off, but we've, in real life, not in post-production, manipulated the calendar so that it's got a nice svelte, slim figure, waistline.

No belly fat, guys.

That's right. Without saying it, although it does say flatter It does, although that cover line is actually another article. We just thought it went very nicely with it.

Well, it just looks good. Yeah, no, I'm so excited, guys. So pick it up. As she said, Sarah says it's everywhere, and it's even digital, right?

Yeah, so the iPads and all that. Yeah, right, right, right. You can get the Prevention app in which you can read the actual magazine. Oh, good.

Or the app, they can get the app.

Yes, and then of course prevention.com, you know, the article is gonna be there.

And then can we announce our January 6th little 19-day challenge?

We're gonna do that online at Right, so we're really excited that if you want to do the 19-day plan and you want to start it on the first Monday of January, that you join us and we're gonna have a recipe every day, we're gonna have motivation and support.

We're gonna be there, guys, for 19 days. And that— mark your calendar, January 6th.

Right.

All right, and here's the great thing about losing weight up to like probably 19 pounds in 19 days is when you lose weight, we know that your body feels better and back pain does get alleviated.

Yes.

Because I have had so many clients over my 20-year career that have lost more than 19 pounds. I mean, that over a course of many months, they'll lose 50, 60, even 100 pounds over a year.

That's amazing.

Good for them.

And you know, when you lose that kind of weight, you can imagine— I always tell people, like, if you and I, you know, we're normal weight and we carried 50 pounds of a dumbbell, I mean, it's a lot to carry 24/7.

You're working really hard. It's putting a lot of strain on your muscles and your bones and everything.

And our ancestors weren't these kind of people. We weren't overweight, you know, back in the Victorian Victorian time period. It just happened more in the more modern time. And so, you know, for me, like, if we're talking a little bit back pain, I just want to share with everyone, you know, I'm going through this training I mentioned. And for me, I've been doing yoga for 15 years. And for me, if you can do the fasting with a little yoga, oh my gosh, your spine— which is really, I mean, if you don't have a good spine, you're in trouble. You can only imagine. And, you know, back pain is such a big deal for so many people that are over 50 that I work with. I mean, I remember working with Sonia from The Housewives. She's just turned 56 this year. She had knots on her shoulders and her back, and so we started to do yoga. And you guys, you guys can check it out on my Instagram. But, um, I don't know if you've ever suffered from yoga—

or from—

not yoga, suffered from yoga. Yeah, you know what I mean.

But yeah, you know, I don't— fortunately don't get back pain, but my husband really does. And, you know, he's really been working on, you know, doing some physical therapy moves that I see them and I think Those look like yoga moves to me.

He's like, oh, it's not yoga.

He's into all that stuff, so he's fine with it.

But how is his back? Better?

Much better. When he, you know, but the thing is he finds that when he doesn't do it regularly, the back pain comes back. Yeah. And so it's really about a regular practice.

It has to be a daily thing. It's like brushing your teeth. And the great thing is, oh, I want to mention this, guys. This whole month, um, I'm doing in the mornings at my Facebook page 8-minute yoga training. So if you guys want to do that, you can do that. And then in January, we're going to include a bunch of great things when we do our, our 19-day challenge with you guys on your social. So it's going to be great, guys. So, uh, you know, if you have back pain, do the fasting, do a little yoga, keep the body strong. And, um, and I think more importantly, you know, that don't ignore the pain, I would say. I mean, if there's pain in the body, any doctor will tell you, you know, listen.

Yeah, I think that's great.

Don't you think?

Right. And I've also heard Doctors say that don't just stay still when you've got that kind of pain. I'm not saying go run a marathon with back pain, but yoga is the perfect thing really because you need— I think it needs movement. I think it needs, you know, being static is not helping any.

I mean, you know, I was at an event with some of the Apple people a few months ago and Oprah was there and, you know, I'm a big fan of the Apple Watch and all that and it has this reminder for you to stand up every hour. And we were talking about how the new smoking in the world is sitting.

Smoking is the new sitting.

Do you know what I mean?

Yes.

Do you guys have people standing around?

We have a lot of standing desks. Yes.

To help us keep us— our spine strong. Because by standing, you work your body. It's as simple as even standing, which I don't think is a yoga move, but—

although mountain pose, I don't know.

Yeah, right. So you have done a little yoga.

I guess I have done a little yoga, right? I guess I don't consider myself a yogi, but I admire it, and whenever I do it, I think, why don't I do this more?

Well, it feels— and that's the other thing, you know, I've learned that the way, the way my teacher, KK is her name, here at Pure Yoga in New York, she says it's— yoga is not about stretching, it's not a workout, it's, it's really a practice that was designed to calm down your mind and your body, to kind of let your inner true self kind of resonate. And when your body's kind of quiet and your mind shuts down calm and in the moment, present, right? You kind of have to like connect with yourself, right? And hopefully it's not scary to be you, right?

I think that can be hard for a lot of people. I relate to that sometimes.

We get distracted with our work, right? And you know, and then listen to yourself if you get that chance to do the yoga, guys, because if you feel something— they say you have to feel it to heal it. And hopefully, but if you can peel off all that stress and distractions Hopefully you can just feel that— what I would say is joy in that moment, you know? And then your back pain will melt away, literally, because if your body feels strong, you won't feel that pain. So, so try that, guys. And I'm so excited you're gonna be here for the next few weeks, Sarah.

But yeah, thanks for having me.

You know what, this is my favorite month of the year. It's the holidays.

I love it.

And it's right before, uh, you know, the new year. And then we got our cover. So I mean, tune in next Monday. We're gonna— what will we talk about next Monday? Probably about the Do you have some other things we can talk about from the COVID Oh, about the 19 Days?

Yeah, we can talk about snacks.

Snacks, and then we have even workouts in there. I mean, this is like a mini book. It's like the whole thing.

It's like everything shrunk into the— Prevention is a small-sized magazine, which you should know when you go.

You guys know that. It's my favorite magazine because it is so—

it fits in your pocketbook right in your bag.

Yeah, so yeah, pick it up, guys. Again, it's everywhere magazines are sold. This is the January— I hate to say the year— 2020.

Amazing. So futuristic.

Whoa, it's here in a few weeks.

And can you believe we're at the end of a decade? We're not—

has this happened, Sarah? When did this happen? I was home for Thanksgiving. I think I was telling you with my sons, and now my youngest is a teenager. So two teenage sons, I'm like, one's 15, one's 13. And I mean, where did 10 years go, right? Yeah, 2020, guys. So pick it up, it's everywhere. January's issue, 2020 Prevention. New Year, new plan, lose weight in 19 days. I'm so excited. Thank you, Sarah.

True and possible. Thank you.

No, thank you for joining me, guys. All right, peace and purpose from NYC. Bye, guys.

Well, I really do hope you enjoyed the podcast today. I know I love doing it every week for you, and if you would be able to give us a 5-star review We would sure appreciate it. Whatever podcast you're listening on, hopefully it's Apple. Just give us 5 stars and give us a comment. We'd love to know what you loved about it. Encourage others to listen to this. And if you can, please share today's podcast with your loved ones. Share it on Facebook, on Twitter, on Instagram. Share it with your loved ones. Text it, copy it, paste it. Let's make the Jorge Cruise revolution happen. And it's all about shortcuts. And you guys know. You can sign up for my newsletter as well. I've already interrupted the show, but I wanna remind you, if you haven't signed up for Jorge Cruise Report, comes out every Monday with a link to the newest podcast, but you also get all my insights, my shortcuts on how to be exercising smarter, how to eat healthier, how to do intermittent fasting with cheating the fast, which is important so that way you never feel hungry and you get to eat great things that are delicious. You know, as I love cheesecake, I love chocolate. Chocolate chip cookies, all those things. I'll teach you how to do that through the newsletter. And again, it's totally free. The website is simple, just go to jorgecruise.com. It's j-o-r-g-e-c-r-u-i-s-e.com. And please tell your friends to join the newsletter as well. Comes out every Monday and it's called The Jorge Cruise Report. You'll love it. All right guys, I look forward to seeing you there.

Peace and purpose. Take good care.