#12 - Technology memory hacks if you’re overwhelmed

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 everyone, it's Jorge Cruise and welcome to the podcast. I'm so excited to have my guest co-host back again, Sarah Smith. You guys know her from Prevention Magazine. And Sarah, I'm in shock that it is literally the middle of the month and Christmas is less than 10 days away. I mean, it's the 16th.

I know, and I still have so much to do.

No, you don't. What do you have to do?

Why?

What's left? Got to wrap up.

The tree is up. Don't tell me.

Okay, okay.

Tree is decorated.

Okay, good.

But I have to wrap all the presents now.

Oh.

Which, but it's fun. I mean, that's not fun.

Oh, it's so much work.

I know.

I used to have people help me do that, but I decided to save money this year and you're doing it. It's not that hard. You wrap, right?

Yeah, no, I mean.

Do you enjoy it? I just, I wish I enjoyed it.

I don't mind it. My husband's really good at it. He wraps beautifully.

Does he wrap for you? Is he your wrapper?

He wraps so much slower than I do.

Oh, wow.

So he does these gorgeous packages.

Girls are faster than boys.

I'm like, dude, we got like 15 more things.

He's a perfectionist, sort of.

Yeah, about that sort of thing.

You know, we got to get the job done. Yeah, right. Oh well. But she's here for many reasons. We're gonna talk today, at least I am, about technology memory kind of tricks to help us not feel overwhelmed. And you know, I'm wearing this thing called the Apple Watch. I think everyone knows about it. Oh wait, you have— wait, you have a—

this is a Fitbit.

Well, digital technology. Does your Fitbit help you breathe? We're gonna talk about breath.

It does. It does remind me sometimes. Does it?

Yeah.

I mean, I can set it to.

Reminds me every hour. And it reminds me to take some deep breaths. We're going to talk about how to kind of reduce chronic stress and anxiety. And I mean, I bet you get questions at Prevention on people like, well, how do I breathe? I mean, I get these.

We have so many readers who want to know how to deal with their anxiety and their stress. And they use those words interchangeably. And we're just trying to help. —right? And then when, you know, a lot of times we're talking about meditation and mindfulness and taking a moment, and then people want to know, am I doing it right? Am I doing it right? And then they have those anxiety around that.

Oh my gosh, we get anxious about breathing, right? Perfectionist here.

Exactly.

I want to breathe well. Especially people in New York, we have to be the best.

Right, I want to relax properly.

So we're going to talk about that. Maybe you can help me teach people how to— do you have a breathing method yourself?

Well, I do Headspace. Meditation app.

I have it on my phone.

I love it, and I've really, you know, I think benefited a lot from it. Oh, I love that.

All right, well, we're gonna tease that. We'll come back in a few minutes. Yeah. Oh, good, good. But she's kind of here for another reason. Yes. Do you want to tell me? Talk about it, please. We got the drum roll here. Hold on, proper drum roll. All right, tell them what's up.

On newsstands right now is the January issue of Prevention, which features you, Jorge. Oh my gosh, yeah, I'm so honored. Right, well, we're really so excited about the 19-day weight loss plan I mean, that's the COVID And the COVID says, "New Year, New Plan: Lose Weight in 19 Days." And can I just tell you what I really love about this plan is that it's so, it's doable and based in reality and research and it's not a fad. Like I know that people talk about intermittent fasting, "Oh yeah, that's getting big now." Except that it's not this, you know, thing that you can like take and try and throw away. It can be a lifestyle that is really positive.

Totally. Oh my gosh. Thank you for saying that.

Yeah, for weight loss, but also just for the mindfulness of life, like we're talking about right now, like about, you know, not stressing all day long, you know, knowing how you're going to approach food. And I think that's such a source of anxiety for a lot of people. Oh, it is.

I mean, for me, I mean, you've known my story. And I don't know if we talk about it in the magazine, but I used to be overweight when I was in high school and college. And, you know, I got up to 240 at one time. And I'm tall, so I could hide it a little bit, 6'1". I'm 175 right now, so, you know, and I have abs, but I've wanted abs. And, you know, I try to have some guns. How do they look? Right there, they're there. They're not massive. Oh wow, you do. You guys could see that. Well, take a picture. But, uh, and so I don't feel like I've disappeared, you know, because I remember when I launched Cruise Control, uh, back in April, um, when the book came out, and I was with Kelly Ripa, and, you know, she was so happy. Ryan was not there. Ryan Seacrest was her husband, Mark Consuelos. And Kelly literally gave me this huge shout out the day before. She's like, tomorrow my friend Jorge Cruise is going to be here and he's talking about intermittent fasting. And she's like, I think I've been doing this unintentionally my whole life. That's great. Yeah. And, and I guess, you know, you know, if you, you know Kelly Ripa, she's very famous. She's been in New York for years. She used to be on soap operas and all that. And she's always been petite. Yes, tiny. And sometimes people I hate to say it, skinny shame people for, oh no, you're so thin.

Oh, eat a cheeseburger. That's so unfair.

Oh, right? Have you ever had people do that around the office? I mean, yes.

We won't name names. No, no, no, but you know, you definitely hear that kind of thing, and I think it's just as shaming as talking about someone who has the extra weight.

There it is, extra weight.

Yeah, and in some cases, I just think there's so many normal kinds of bodies, right? And when you wanna lose weight for health reasons, I think that's terrific and commendable. And that's when you wanna think about it in the way that you do, which is about working on a plan that incorporates healthy, whole foods and you're not cutting out healthy things and you're—

Better than keto, guys, 'cause as much as I love keto, I've had enough celebrities come to me kind of like keto refugees where they lost, no, they lost their hair. They got the keto flu. It reminds me years ago I did this thing with Diane Sawyer on Good Morning America when she used to be the host and we did this thing with Atkins refugees. All these people that did Atkins, which is back in the day just bacon, eggs, cheese, meat, no vegetables, not really a lot of bread. And what's great about the plan, I mean, and what I love about the COVID I mean, the cover's gorgeous. It's like this, what do you call it, like a calendar with a waistline or something?

Yes, right, the calendar has a waistline.

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, uh, for future podcasts and for insights and shortcuts on how to improve your health, uh, 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.

You heard it right.

So I'm gonna encourage you right now to take a second and jump onto your laptop and go to JorgeCruise.com. You can do it on your mobile device, obviously, and sign up for the Jorge Cruise Report. And it's totally free. Tell your loved ones about it. Join it. It's over a quarter of a million people that are getting this email and it's going out every Monday and I want you to be a part of it so you know what's coming up next every week.

All right guys, let's get back to the show.

She's sexy.

I'm assuming it's a lady, but maybe it's a— oh, he's sexy. We can both be sexy. But yeah, but it's visually like— I hate to say, guys, if you have the Cruise Control Diet book, you got to pick this up, as this brings the book to life. It is color pictures, gorgeous. Shows you that you can eat anything from bread to, my God, eggs, cheese, all that fish. Your plant-based foods. I mean, I love avocados. I love to see the spinach, the tomatoes, the rice. I love rice. Let's put that rice in there. The sweet potatoes, those cashews. I love nuts. Oh yeah. So I mean, this brings the, the plan to life, and it's so condensed. I mean, I'm not saying don't get the book, but I mean, you're going to learn how to even eat strawberries and fruit and grapes and all the things you love, guys, and you're going to be able to do it every day. 'Cause people always ask me, can I have a glass of wine on Fridays? I'm like, no, you can have it every night if you want. Because in that eating window, you can eat what you want because you're fasting the other ones. And I think what's great too, we talk about, tell them what's over here about cheating your fast.

Oh yeah, I love that.

That makes me, I think that's what made Cruise Control so popular when it first came out was that while you're fasting, there are things you can—

There are things you can ingest and eat and enjoy.

That's it, tell them what you, yes, right?

And so that you're getting, you're still getting that sense of something tastes good, you're not depriving yourself, and you're not hungry, and you're not hungry, right?

Because I, and I think that's why when I did this show, uh, with Kelly and also Wendy Williams— do, which, do you watch either of those shows? I love Kelly. Kelly's the best. I, and I, I'm a big Wendy fan, and she's a little wild. I love— oh no, she's totally wild.

I love her.

And I love Kelly, of course. I mean, we're not going to pick people here, but I love that both of them were fasting. And but when I showed them like, uh, this chia seed meal that you could do with almond, unsweetened almond milk or water. Do we have— I don't know if we have that in the magazine.

No, that's going to be on prevention.com and on our Instagram. Tell them, tell them. Right, so you can follow— you can start your 19 days any day. Yeah. But if you want to start on the first Monday of January— January 6th. Yes, January 6th. Then you'll follow along with us and get recipes every day and support and love for your quest.

Yes, and you'll get the cheat meals because we did a little bit how to cheat it. I think you talked about stevia drops or something, Sweet Leaf, and I love something— and the cruise control coffee. Yeah. But then the meals— go to— tell them the website again. Prevention.com.

And we're Prevention Mag on social media.

Perfect. So we'll be— I'll be doing a lot, guys. January 6th, we'll be doing a 19-day kind of plan with videos and food and recipes and all these things so you can really have that. And what's great is it'll teach you what you can eat while you're fasting. I, I kind of like to brag that you're feasting while you're fasting. People like, there's no way. But you know, when I was on with with Kelly and Wendy, for example, we made these chia seed meals. And, you know, whether it tastes like strawberry cheesecake or double chocolate or Almond Joy, you can mimic these flavors with chia seeds and they pass through you. You don't absorb them. So it's a little hack, a biohack, to kind of fill you up without absorbing the calories. It's just fiber. So God bless fiber, right? Right. That's a good thing, right?

Don't we all need that? Yes.

Have you had the chia?

I love chia. Do you? Are you a chia fan? Yeah, I mean, yes.

Definitely a chia fan. So exciting stuff. So thank you, Sarah. I'm so excited. And again, it's newsstands everywhere. It's out now, right? It's out now. Pick it up, guys. Go pick it up. Remember, it's the little magazine. What do you call those size? Because I love the size.

It's called a digest size.

Oh yeah, it's like a little digest. Yeah, it's amazing, guys. So pick that up. Now, if you're listening to the podcast, I, you know, it's about that season. It's the holidays, right, Sarah? And everyone's stressed out and overwhelmed, and I feel like Breathing is really what I would like to spend a minute on with you guys. And, and Sarah, what you were talking about, how people at Prevention readers ask questions, and I feel like for me, you know, I love yoga. We talked about it last week, and yoga helps me breathe because you force yourself to kind of be still and brings that presence there. But I use this little Apple Watch, and you have your device, right?

And I have my Headspace on my phone. Oh yes.

So, so tell us what you do, and then I'll talk about my Apple Watch. But you use Headspace Space.

Yeah, so it's a great app, great app, tons of different options. It's on all platforms for guided meditations, and I meditate every night with my son who's 7.

Tell me, tell me his name again.

Peter. Little Peter. Yeah, he's in second grade. Oh my gosh, shout out to Peter.

What's up, Peter? Yeah, and he loves—

you know, I think it's good for both of us to have a calming moment at the end of the day.

Is he high energy like most little boys?

Very high energy. Yeah. Yeah.

Okay, so what—

so tell us the routine and what you guys So the last thing we do at bedtime is we open the app, and they have these really cute animations, so we usually watch them. I have seen them. They sort of help you understand.

They're kind of cartoons. Yes. Fun.

And so those are adorable, and he watches one, and then we pick a meditation. And the ones that he and I do, we do either 3 or 5 minutes, so they're very short, but it's— I think it's good for his age. Totally. And they— I mean, we end up in like this zen place, the two of us. Saying good night, you know, from, you know, kicking legs in the air, running around, trying to find underwear, you know. And then he's—

I'm gonna use this app. What is the— is there a program specifically? Do you know?

They have a kids and parenting section.

I need the kids and parenting section for myself.

I mean, sometimes we do other ones too. Like, he's all graduated, I guess, to not having it need to be related to kid stuff. But, um, it's, it's been super good for us. And then sometimes I will then do another like 15-minute one for myself later in the evening or in the morning or whatever. But He and I, we are up to a 100-day streak. We've been doing it every day. Yeah, I know, right?

All the parents and grandparents out there, headspace.

I mean, I got to admit, there are a couple days where I got home late from work, and so I did it by myself to keep the streak going.

You do kind of run the shop here for prevention.

I do. This is your baby. Some days I don't see him at bedtime, but most days we do. And he, every night that we're together, he does it with me. And it's been really good. Good job, Peter. Here's the other good thing about it. Is that, so we do it at night, but then if we're having a frustrating moment during the day, on a weekend or whatever, or he, you know, just is getting a little spinning out, you know, kids do.

Totally.

We now have these tools where I can say, hey, let's do that belly breath, or hey, let's count together the in and the out, or whatever.

Can you lead us through what's one that you know kind of well? The belly breath?

Yeah, where, you know, they recommend, you know, you put your hand on your belly so you You can see it.

Let's do it together. Can we do it?

Will you lead me in it? Yeah. Okay.

And then you want to— so follow along, guys.

All right, so then you want to breathe in through your nose. Okay. Like, count it in your head.

And the belly's coming out, right? Or in? Yes, out. So belly out as you breathe in.

As you breathe in, and count in your head up 1, 2, 3, in. And then let out and count to 4 when you let out. So you're out of your mouth, and you want it to go a little bit longer as you let all of the breath— I already feel better. Right, that's a nice— it's really— and you know, we do that a couple times and then we— do you mind?

Let's, let's lead them on 3 of them. We lead us on 3 breaths and I'll follow along.

All right, take us.

It's like a yoga class, breathing class.

It can be helpful to put your hand on your stomach.

Yeah, I'm doing it right now.

It helps also help center you a little bit. I like that. Yeah, very mindful. All right, so then we're gonna— you're gonna breathe in through your nose on 1, 2, 3, and then out through your mouth 2, 3, and 4. Get that last bit out. Okay, and then breathe in. 2, 3, and out through your mouth. 2, 3, 4. Let's do one more. In. 2, 3, and then out. 2, 3, 4. And then just breathe normally. But doesn't breathing normally feel less frantic now? I feel really—

well, you know, I love yoga, obviously, and your husband does, I remember, or he does yoga. Yoga. And you've done a little standing here and there, the mountain pose. But you're the king of breathing, or the queen of breathing.

I just— it's so powerful. And Peter knows all this?

Yeah, as a 7-year-old. You know how powerful that is to have at that age?

Yes, and he can't always recognize when he needs to do it for himself.

That's why he plays Silhouette Kid. He needs mom to be mom.

Right, but when I tell him let's do it, he will do it. Wow. Yeah, so, but I tell you, 100 days later, you know. Yeah, yeah. But it's, I think for him part of it was getting the streak at first. Wow, and 100 days is pretty solid. No, it's amazing.

Are you gonna not stop, or what's the goal?

Well, the goal, he wants to get to 360. No. Yes, he does.

Peter, you can do this. I think he can. I'm going to get an update from you guys. Every 100 days, we're going to talk about Peter. All right, good. When you hit another 100, we do the 200-day celebration. And is he— I've seen him in the magazine too, right?

Yeah, I put him on my editor's note sometimes. He's so handsome. Oh, thanks. He's a darling kid.

Yeah. So he's going to—

Full of energy and life. What does he think of you running—

well, doing the prevention?

He loves it. He thinks it's so fun and cool. He understands it, right?

Yeah, he understands. It's like 7 million readers. It's a lot of people that follow your lead.

And he understands that it's about health, and he's proud of that, you know. He, you know, he does karate and ballet, and he likes, you know, movement. Ballet too? Yeah, he's a cool kid. Wow, I like that.

Oh my goodness. Well, all right, so for me, it's— I'm, I mean, I do love my yoga. I mean, I really do do yoga. Yeah, but I also like my tech. As you know, I have a lot of things that are usually Apple stuff. I love Apple. Shout out to Apple. And my Apple Watch, I have the new Series 5. Nice. And it's not that much different than the 4. I'm not— that I'm not saying it is faster and all that, but it has the app that I love called the Breathing app. So I'll show it to you. You guys can see. Where is it? Breath. It's called B. B is breath. Where's the breath? There. Breathe. Breathe, I guess. And so literally it says, live a better day by taking a minute to breathe. It's a simple minute. Yeah. So you just swipe through and it says quiet your mind. So I'm just reading what's literally on the watch right now, guys. Relax your body and be in the moment. Swipe again. Try to complete at least one session every day. And I have mine set when I'm stressed every hour. I do it at least 3 times a day, and you can kind of customize it, right? So will you do one with me? Yeah. All right, so it says turn the crown to change duration, so we could go longer, but isn't that kind of cool? Do a minute. I'm just gonna hit start. It has this little— what would you call this? Green flower? Yeah, very yoga.

Yeah, a lotus flower.

Be still and and bring your attention to your breath, and it's gonna vibrate. I wish you could feel this, guys. All right, get ready. Here we go. Deep breath in. Breathe in. And exhale. Now let you feel it. Sorry. Deep breath in, guys. Kind of expand as a little flower grows. And breath out. Deep breath in. You feel it a little bit? And exhale.

Mm-hmm.

Deep breath in.

You feel it?

Mm-hmm, it's nice.

And exhale.

No words are said here. I mean, we're talking, but— Deep breath in. And out. Almost done. Deep breath in. It's nice to watch the flower too. It's very visually relaxing, right? Do you see the flower? The flower's pretty, right, Sarah? I like that. And deep breath, or exhale. Wait, now we're in. Oh, thank you. You lead it.

And now we're going out. Thank you. Out. It's nice you could also focus on something in your room.

Oh, well done. Well done. See, it's like a little breathing coach, right?

And then it gave us a little positive reinforcement.

Yes. So that's, that's my tidbit there. My tech because I'm a techie, guys, and my heart rate, it says it was— well, I don't know, because we shared the watch, but 76 beats per minute. So that's pretty calm. I mean, people can get lower if you've ever done your heart rate.

If you had kept it on, yeah, it would have been lower. Yeah, but it does calm you down.

Definitely. That's the science behind breathing. It lowers the heart rate.

Yeah.

And, you know, calms you down, because when the heart is ticking, you get anxious, right?

It's like, ah.

I remember Mel Robbins, who has that talk show and the author of The Five Second Rule. She talks about the difference between anxiety and excitement being identical, just how we see it in our head. But regardless whether you're excited or anxious, your heart's going fast, right? And calming it down is what we're trying to do here.

Yeah.

And I think that's the key, guys. We're trying to emphasize whether it's Headspace and— or an Apple Watch or any device out there, it's about removing that chronic stress and anxiety through breathing. So I think— I do hear that in the background. That's New York for you guys. So when you hear that, that's stress too out there. Wherever you're at in the world, there could be someone yelling or work or whatever. Take the time. I can really hear it. I mean, yeah, it's a good microphone. It picks up everything. Yeah. And we're in a big building way up in the sky.

That's a loud siren. Yeah.

Yeah. No, well, New York is a loud city and everyone's so stressed. And that's why we need this, right? See, it was meant for us to use as an example. It's a demo down there. Thank you, New York Fire Department. So, but that's it, guys. And then, you know, just to recap about the magazine and then the dot-com, the prevention.com and prevention— will you give all the social again and mention that it's everywhere? I feel so relaxed.

The Prevention, the magazine—

Take over. I'm too relaxed.

Is on Newsday. Hands everywhere. Yeah, prevention.com. Yeah, you can find all, you know, all our content including weight loss. Absolutely. Yeah. Um, and then @preventionmag for Facebook, Instagram. Yep.

And then starting on social, on your guys' social, January 6th, we're going to be doing— I'm going to lead this 19-day challenge and I'm going to put my heart and soul in it. We're going to be breathing, we're going to be eating, we're going to be moving. I think it's going to be very comprehensive and we're going to have recipes, cheat meals that you can learn and It's all gonna be there, guys, free. I mean, it really is online.

Oh yeah, absolutely, yep.

So 100% free, so check that out, get ready, mark the calendar, January 6th. Yes, very nice. And if you wanna start early, they can.

Absolutely, you can start anytime.

Yeah, I mean, you really will lose up to a pound a day, but, you know, by January 6th, do it with me and Prevention. We're gonna have a great time. Yeah. And we're gonna change a lot of waistlines. We're gonna look like the calendar on the COVID there.

That's right, nice and sleek. Yeah, that's right.

All right, guys, well, hey, thank you so much, Sarah. Oh, thanks, Jon. I can't thank you enough for joining me this whole month. And, uh, we'll see you next Monday, guys.

All right, we'll talk soon.

Take care, guys. 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, it 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, I love cheesecake, I love 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 JorgeCruise.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.