how to become UNRECOGNIZABLE this summer: glow-up tips that *actually work* to start NOW
Summary
TLDRIn this episode of 'Hot and Unbothered,' host Bri Gomez shares tips for a holistic glow-up, covering self-care, healthy habits, and mindset shifts. She emphasizes the importance of maintenance routines, gut health, and intuitive eating, while suggesting practical beauty and wellness practices. The podcast aims to empower listeners to unlock their highest potential and achieve a magnetic, healthier version of themselves through sustainable lifestyle changes.
Takeaways
- 🌟 The podcast 'Hot and Unbothered' by Bri Gomez aims to help listeners unlock their highest, healthiest selves and achieve magnetic energy and dream lifestyles.
- 🌞 Summer is an ideal time to focus on self-improvement and implement healthy habits, which can be started with more flexibility during this season.
- 💆♀️ A personal maintenance routine is essential for self-care and can include hair care, nail care, or skincare, depending on individual priorities.
- 🥗 Healing the gut and reducing bloating can improve overall health and well-being, and should involve mindful eating, including a good breakfast and sufficient protein intake.
- 🍎 Incorporating apple cider vinegar and bone broth into the diet can aid digestion and support gut health, contributing to a healthier body.
- 💧 Drinking a gallon of water daily is crucial for overall health, aiding in mood, mind, gut health, and skin radiance.
- 🌱 Supplements like magnesium glycinate and vitamin B complex can support sleep, muscle growth, and counteract vitamin depletion from birth control.
- 🧘♀️ Engaging in activities like yoga, Pilates, or dancing can serve as enjoyable forms of exercise that also promote mental well-being.
- 📝 Journaling and habit tracking can foster self-awareness, positive affirmation, and a sense of accomplishment, encouraging continued self-improvement.
- 🌛 Prioritizing sleep and rest is vital for physical recovery and mental health, impacting mood, hormones, and overall well-being.
- 🌞 Exposure to sunlight and spending time outdoors can boost vitamin D levels, support circadian rhythms, and improve mood and mental health.
Q & A
What is the main purpose of the 'Hot and Unbothered' podcast?
-The main purpose of the 'Hot and Unbothered' podcast is to help listeners level up their lives and unlock their highest, healthiest selves by focusing on various aspects of personal development and well-being.
Who is the host of the 'Hot and Unbothered' podcast?
-Bri Gomez is the host of the 'Hot and Unbothered' podcast.
What is the significance of establishing a maintenance routine as suggested in the podcast?
-A maintenance routine is significant because it helps individuals prioritize their personal care and appearance, which can boost confidence and contribute to an overall healthier lifestyle.
Why is breakfast within the first 30 minutes of waking up recommended in the podcast?
-Eating breakfast within the first 30 minutes of waking up is recommended because it kickstarts the metabolism for the day and helps balance hormones and blood sugar levels, preventing bloating and promoting a healthier digestive system.
What is the '3030 rule' mentioned in the podcast?
-The '3030 rule' refers to the recommendation of eating 30 grams of protein within the first 30 minutes of waking up to boost metabolism and support muscle health, hormone levels, and overall well-being.
Why is eating at home more often suggested over eating out?
-Eating at home is suggested over eating out because it allows individuals to have control over the ingredients and cooking methods, which can lead to healthier meal choices, save money, and potentially reduce exposure to unhealthy additives or processing.
What is the benefit of oil pulling mentioned in the podcast?
-Oil pulling is beneficial for oral hygiene as it helps improve gum health and can contribute to overall dental wellness by reducing bacteria in the mouth.
What role does the consumption of apple cider vinegar play in the podcast's recommended morning routine?
-Apple cider vinegar is recommended as part of the morning routine because it is believed to aid digestion, reduce bloating, and improve metabolism, contributing to overall health and well-being.
How does the podcast suggest integrating new habits into one's lifestyle?
-The podcast suggests using a method called 'habit stacking,' which involves linking new habits with existing daily routines, making it easier to adopt and maintain new behaviors over time.
What is the importance of engaging in physical activity as discussed in the podcast?
-Engaging in physical activity is important for maintaining health, boosting mood, reducing stress, and improving overall well-being. The podcast emphasizes finding enjoyable forms of exercise and making movement a daily habit.
What is the significance of a positive media intake as mentioned in the podcast?
-A positive media intake is significant because it influences one's mindset and emotional state. Consuming uplifting, motivational, and educational content can contribute to personal growth and a more optimistic outlook on life.
How does the podcast address the importance of sleep for overall health?
-The podcast emphasizes the importance of getting sufficient sleep (at least 7-8 hours a night) for physical recovery, mood regulation, hormone balance, and overall health, stating that rest and recovery are as critical as active efforts in achieving well-being.
What is the role of journaling in personal development as discussed in the podcast?
-Journaling is presented as a tool for self-reflection, emotional processing, and goal setting. It helps in nurturing the relationship with oneself, fostering mindfulness, and tracking personal growth over time.
How does the podcast suggest managing social media usage for better mental health?
-The podcast suggests setting screen time reminders, doing regular social media cleanses, and curating a positive feed by unfollowing or muting negative content. It encourages following accounts that post motivational and inspiring content to foster a positive mindset.
What is the concept of 'energy checks' introduced in the podcast?
-The concept of 'energy checks' involves setting random reminders throughout the day to self-assess and adjust one's mindset, ensuring to maintain a positive outlook and high energy levels, which is crucial for personal magnetism and well-being.
Outlines
🌟 Welcome to the Podcast: Embracing the Healthiest You
The podcast host, Bri Gomez, introduces the show 'Hot and Unbothered' aimed at empowering women to achieve their highest potential. She emphasizes the importance of committing to healthy habits, especially during the summer, to improve one's lifestyle. The host encourages listeners to follow the podcast across various platforms and stresses the gradual nature of habit formation for sustainable self-improvement.
💅 Establishing a Personal Maintenance Routine
Bri discusses the significance of a maintenance routine tailored to individual preferences, whether it's hair, nails, or eyebrows. She suggests practical and cost-effective alternatives like press-on nails and at-home beauty treatments. The paragraph highlights the psychological benefits of well-maintained appearances on self-confidence and the idea of investing in routines for long-term ease and 'high maintenance' results.
🍎 Holistic Health: Diet and Internal Wellness
This paragraph delves into the importance of gut health, emphasizing how it affects overall well-being beyond physical appearance. Bri recommends a breakfast rich in protein within 30 minutes of waking up to kickstart metabolism and balance hormones. She also touches on the benefits of home-cooked meals for better control over ingredients and potential cost savings, leading to cleaner eating and improved health.
😄 Oral Hygiene and Its Impact on Overall Health
Bri stresses the importance of good oral hygiene, including oil pulling and tongue scraping, to prevent bad breath and promote gum health. She also discusses the benefits of an apple cider vinegar and lemon juice concoction for metabolism and digestion, as well as the advantages of bone broth for protein intake and gut healing. The paragraph ends with a caution against excessive caffeine consumption and a suggestion to explore alternatives like green tea or adrenal cocktails.
💧 The Healing Powers of Water and Supplements
In this paragraph, Bri extols the virtues of drinking a gallon of water daily for improved mood, mental clarity, gut health, and skin radiance. She also mentions the benefits of supplements like magnesium glycinate for sleep and muscle growth, and the importance of vitamin B complex, especially for those on birth control. Additionally, she advises considering supplements like colostrum for hair growth and overall gut health.
🧘♀️ Integrating Healthy Habits Through Habit Stacking
Bri introduces the concept of habit stacking as a strategy for integrating new habits by linking them with existing ones. She provides examples such as drinking water before coffee or making the bed before checking the phone. The paragraph also covers the benefits of reducing screen time, especially in the morning, and the idea of using activities like walking or exercising as opportunities for productivity, such as editing or watching shows.
🏃♀️ Prioritizing Movement and Active Living
The focus of this paragraph is on the importance of daily movement for physical and mental health. Bri encourages finding enjoyable physical activities and emphasizes the benefits of walking for cortisol levels and mindfulness. She also suggests making active choices, like taking the stairs or longer walks, to increase daily step counts and promote a more active lifestyle.
🌐 Mindful Media Consumption and Energy Management
Bri discusses the impact of media consumption on mental health, advocating for a cleanse of negative social media content. She recommends following accounts that post motivational and inspirational content. The paragraph also introduces the concept of subliminals and the importance of maintaining positive energy through practices like energy checks and gratitude.
👚 Curating a Stylish and Sustainable Wardrobe
In this paragraph, Bri emphasizes the importance of a well-curated wardrobe with staple pieces that fit well and suit individual styles. She also mentions her own sustainable and size-inclusive clothing line, highlighting the quality and design of the pieces, and encourages listeners to consider such options for their wardrobe.
💆♀️ Self-Care for a Glowing Transformation
Bri outlines various self-care practices for physical and mental transformation, including lymphatic drainage massage, dry brushing, lash serums, and teeth whitening. She also discusses the benefits of training hair to be washed less frequently and embracing natural hairstyles and makeup. The paragraph concludes with the importance of consistent morning and night routines for self-care.
📝 The Power of Planning and Rest for Success
This paragraph highlights the importance of planning and tracking for achieving goals, with suggestions to use physical planners or digital reminders. Bri stresses the significance of rest and recovery for workout effectiveness and advocates for intuitive eating, getting outside, and consuming positive content on social media. She also emphasizes the importance of tracking cycles and sleep for better understanding of one's body and mood.
🌞 Embracing Gratitude and Positive Habits
Bri concludes the podcast by emphasizing the power of gratitude and positive habits in manifesting a dream life. She encourages listeners to perform daily actions that will be appreciated by their future selves and to maintain habits that contribute to long-term goals, wrapping up with a reminder to engage with her on social media and participate in her birthday celebration.
Mindmap
Keywords
💡Glow Up
💡Habits
💡Intuitive Eating
💡Protein
💡Hydration
💡Self-Care
💡Magnetic Energy
💡Habit Stacking
💡Planner
💡Sleep
💡Gratitude
Highlights
Introduction to the podcast 'Hot and Unbothered' aimed at personal growth and achieving the best version of oneself.
Emphasis on the importance of establishing and committing to healthy habits, especially during the summer season.
The concept of 'glow up' as a year-round endeavor, with summer being an optimal time for implementing healthy habits.
Discussion on the significance of having a maintenance routine for personal appearance and beauty.
The recommendation to find and maintain a focus area within one's beauty routine for a polished look.
The benefits of healing your gut for internal well-being and not just external appearances.
Importance of eating breakfast within the first 30 minutes of waking up to boost metabolism.
The '3030 rule' for starting the day with 30 grams of protein to support muscle health and hormone levels.
Advocating for home-cooked meals to ensure the quality of ingredients and to save money.
The practice of oil pulling for oral hygiene and the benefits of tongue scraping for fresh breath.
The health benefits of an apple cider vinegar and lemon juice concoction for metabolism and digestion.
The role of bone broth in gut health and its potential impact on appearance.
Cutting back on caffeine intake and exploring healthier alternatives like green tea or adrenal cocktails.
The benefits of chia seeds for digestion and overall gut health when incorporated into a daily smoothie.
The impact of supplements like magnesium glycinate and vitamin B complex on sleep and overall health.
The significance of drinking a gallon of water daily for overall health and skin radiance.
The concept of 'habit stacking' as a strategy for implementing new habits by linking them with existing routines.
The importance of movement and finding enjoyable physical activities for maintaining health and avoiding stagnation.
The impact of media consumption on mental health and the suggestion to curate a positive media diet.
The practice of energy checks throughout the day to maintain a positive mindset and attract magnetic energy.
The recommendation to keep a habit tracker for visual motivation and to reinforce positive behaviors.
Encouragement to perform daily actions that future self will appreciate, emphasizing the power of small, consistent steps.
Transcripts
if you want to level up your life and
unlock the hottest highest and
healthiest version of yourself this is
the podcast for you welcome to today's
episode of hot and
[Music]
unbothered hello beautiful people and
welcome back to my podcast if you are
new here my name is Bri Gomez and I am
your host of hot and unbothered the
ultimate podcast for all things it girl
for the girls who want to unlock their
highest selves to achieve magnetic
energy their dream lives all of it we're
here for all of it if that sounds like
you I don't know what you're waiting for
hit the follow button follow the podcast
subscribe to us on YouTube Spotify
whatever you're listening on to lock in
and fully affirm that you are committing
to achieving the healthiest version of
you with Summer Among Us I feel like it
is the perfect time to really focus on
your glow up you can glow up any time of
the year 24/7 but I think summer is the
perfect time to Implement healthy habits
to start really cracking down and
focusing on who you want to be what kind
of life you want to live and what you
are going to do to achieve those things
and since it's summertime for most
people you know maybe that means your
schedule's looking a little more open
maybe you have more flexibility in your
day-to-day you know less School less
work hopefully you're getting a break in
some way shape or form or you know maybe
you're still hustling you're still
grinding either way it's really
important to instill healthy habits into
us when we're not crazy busy and if you
are crazy busy we're going to find easy
ways to start kind of like sprinkle
sprinkling in some little healthy habits
that in the long run are going to make
you
unrecognizable so if you're going back
to work or school at the end of summer
these are habits that if you start
implementing now you will over time be
unrecognizable these are habits that day
today they might not feel like they're
like oh make or break going to make the
biggest change because Rome was not
built in a day you guys it takes some
time to implement things the definition
of habits are things that you do on a
regular day basis and not something that
you're going to just do and like poof
Fairy Godmother you're a new person
that's not how it works unfortunately
but today I'm going to share with you
habits that are literally things that I
swear by things that I know other people
who are very successful or very
beautiful or healthy swear by and just
little changes that you can actually
start today you know I'm not going to be
like uh go get a $1,000 gym membership
hit the gym four times a week and then
you'll be good like that's not realistic
for everyone and maybe not everything I
say on this list is going to be the
easiest for you to implement you might
not have the supplies at home but I am
making this as general as possible to
apply to as many people as possible and
easy things that pretty much everybody
should be able to start today because
when you set goals that are super
farfetched it seems really far away and
unattainable but if you set easy goals
and easy habits to start implementing
little little by little it will
encourage you and keep you motivated to
keep going and fulfilling and
accomplishing even more goals and habits
before we dive into today's episode you
guys know I love to share a podcast
review let's see who we have today don't
forget to leave a review on this episode
for the chance to be featured in next
week's episode today I'm sharing a
review from Sylvie she said your podcast
has literally helped me so much you've
changed my mindset and made it easy to
build new habits often other creators
will be super broad but you've made my
goals actually achievable you've turned
around my life and I'm so grateful to
have you motivating me hope you get the
recognition you deserve soon that's so
sweet I can't believe that I'm like
making a difference in people's lives
mind-blowing mind-blowing mind-blowing
but anyway that's her testimony get
ready for yours seriously listening ears
on I know you might have been zoning out
and hiding in the comments or
distracting yourself from things that I
was just saying but like tap in tap in
listening ears on we're getting into it
get your notebook get your notes app
start journaling make mental notes these
are things that you actually want to
implement so please do me a favor like
take notes screenshot this screen record
it whatever you need to do but don't
just like listen to this and then be
like oh cool and not Implement any of it
like you actually have to do these
things if you want to become
unrecognizable like I'm giving you the
recipe but are you going to cook okay I
have a lot of things to say let's start
with the basics having a maintenance
routine for yourself when I say
maintenance routine you might instantly
think expensive you might think oh that
means I have to get my haircut every 3
months that means I have to get my nails
done every week not necessarily if you
have the means of course do those things
but when I say maintenance routine I
mean decide what is your main focus that
you really want to prioritize when it
comes to your beauty appearance
maintenance so for some people that
means hair some people get their hair
done way more often I feel like
especially if you're blonde or you have
colored hair maybe that means touching
it up way more often um if you like
getting your nails done get your nails
done I got mine done today and I was
thinking like nails for me are a
necessity in my maintenance routine and
I know Nails can be expensive so I don't
mean you have to go spend $100 on a set
of nails but maybe start looking into
press on nails maybe for you that's
doing your nails at home not even
necessarily like painting them but even
just like giving them a good file like
buff some nail oil even if you do a
natural nail like really keep it upkept
because I think your hands make the
biggest biggest confidence I don't know
even like my boyfriend said like
something that he like always noticed
about me was my hands and that I had
pretty hands and I think that's
something that makes me feel so like
feminine and pretty is when my nails are
done and again I don't mean you have to
spend hundreds of dollars to get a fresh
set of gel X manicure learn to do your
nails at home press on nails are so
cheap and literally reusable if you just
have a good nail glue so think about
that you could add that to your
maintenance routine maybe for you it's
eyebrows personally I don't like to pay
to get my eyebrows done that's why
they're a little uneven at times but you
know eyebrows maybe that's an important
thing for you maybe you're a waxing
girly maybe you are a Threading girly
maybe you get eyelash extensions maybe
you get lip filler or lip blushing
figure out what it is that you want to
do in your maintenance routine but the
word on the street is you have to be
high maintenance in order to be low
maintenance and by that it means doing
things in your maintenance routine so
for example lasering I got laser hair
removal and I do also at home laser hair
removal I'm planning on doing a
self-care routine and showing you guys
how I do that if you're interested in
that but like laser hair removal
literally yes it's expensive sometimes
and it's painful but it literally
changed my life to not have to deal with
razor burn or anything like that or if
you're an eyelash extensions girly
personally I'm not but I know that makes
their lives easier on a daily basis
because they don't have to put on
mascara how easy and convenient is that
like are you joking that sounds like a
literal dream or even if for you that
means either getting a blowout or a
keratin treatment or giving yourself
like a blowout at the beginning of the
week so that your hair is looking less
frizzy and more smooth for the rest of
the week and making your life easier so
you don't have to style it every single
day so think of the little things that
you're going to put in the work for to
overtime make things easier I don't know
that's just like a little thing and I
feel like having some things that you do
for regular maintenance really makes you
look more upkept more put together and
it makes the biggest difference in your
confidence a huge thing I want to touch
on is trying to heal your gut not just
to be less bloated and look skinnier or
whatever like it's not even about that
but it's about how it makes you feel
internally personally like if you're
having tummy issues all day 24/7 if
you're feeling like your skin or your
hormones or your confidence or anything
is being affected by what you are eating
I really want you to take a look at what
you're eating and honestly like I am not
a limiter I don't like to deprive myself
of things but I do like to eat
intuitively and one thing for sure is
you need to eat breakfast every single
morning and try to eat it within the
first 30 minutes of waking up that's
going to Kickstart your metabolism for
the day and at a good rate because the
longer you prolong your first meal of
the day the more prone to bloating and a
slow metabolism you will be that's also
going to just help balance your hormones
and your blood sugar for the day
everything like that I call it the 3030
rule trying to eat 30 gram of protein
which then the first 30 minutes of
waking up protein is so important I
don't know if you're vegetarian I don't
judge you but I'm just saying try to get
your protein in in some way shape or
form because it is so crucial to your
muscles and your body and your hormone
levels everything like that like protein
I feel like is underrated by some people
but the more I learned about the body
and wellness the more I realize like
protein is so important people recommend
trying to hit your body weight in grams
of protein a day so if you weigh 130 lbs
that's 130 gram of protein a day it is
tricky but trying to also learn how to
make high protein meals at home is super
helpful that's another tip I have just
eating at home eating at home cooking at
home more not necess necessarily again
because eating out is even just like
unhealthy I don't want you to not enjoy
yourself like obviously treat yourself
every now and then but if you're eating
every single meal out you don't know
what's going into it so like you don't
know what kinds of oils they're using or
what kind of processed things you don't
know if it's frozen and gross or expired
like you have no idea how that's being
handled cuz you're not seeing it but
there's something about like just
bringing your food straight from your
kitchen to your table and to your mouth
but just like knowing exactly what
ingredients are going into it once
that's going to save you money two
you're learning a skill you're learning
how to cook and I think it's very good
for like the Mind very therapeutic
actually to cook and also rewarding to
cook something and then get to eat it
it's obviously way better for you and
you're going to save a ton of money
obviously it's okay to eat out but the
more you start eating at home literally
I promise you will see a difference in
your body in the way you glow because
you're just going to be eating so much
cleaner without even having to try first
thing in the morning also what you're
going to do first before you do anything
you're going to do spoonful of coconut
oil in your mouth 5 10 15 minutes swish
it around oil pulling yes I'm putting
you on your gum health is so important
also going to the dentist is so [ __ ]
expensive I had to get a root canal that
[ __ ] was thousands and thousands of
dollars like don't do it take care of
your mouth floss brush your teeth I'm
kind of a hypocrite cuz flossing is so
hard for me to remember to do but like
oil pulling seriously it's really good
for your oral hygiene as well as tongue
scraping I know you've probably heard
that one tongue scraping you don't want
bad breath oh oh my God if you are
walking around with bad breath and
you're talking to somebody like just
imagine the secondhand embarrassment G
so bad like don't even risk it guys oil
pulling tongue scraping brush your
goddamn teeth spit that in the trash can
also you do not want to spit your oil
pulling out into the sink that'll clog
your drains don't do that spit it into
the trash can and then brush your teeth
and then we're going to go in with some
apple cider vinegar water concoction so
I mix this I dilute it with water
because you don't want it to be too
acidic that's bad for the enamel of your
teeth as well and I drink it through a
paper straw what works best for me is
filling a glass with half a tablespoon
of lemon juice half a tablespoon of
apple cider vinegar filling the rest
with water and then honey and I drink it
hot drinking a hot drink in the morning
and I don't mean coffee I don't mean
coffee but apple cider vinegar is so
good for your metabolism it helps with
floating it helps with indigestion very
very good for you I noticed a difference
in my skin and honestly like how my body
and my that feels throughout the day
bone broth is super good I tried it and
a lot of people said that they were
concerned about the taste I had no issue
with the taste and that is also very
good for one protein and then healing
your gut so so good coffee does not
count as your meal of the day I don't
drink caffeine I'm not saying you can't
drink caffeine but I'm saying that's
something that I've never really done
and I never plan on doing it that's
something that I pride myself on is I
don't have like an addiction to caffeine
because it actually is not very good for
you obviously energy drinks and stuff
have sugar but your body when it becomes
so reliant on caffeine caffeine can also
throw off your hormone and your cortisol
levels I'm not saying cut it out
completely but you know if you're
drinking six cups a day maybe cut that
in half at least again everything's in
moderation so I'm not saying you can
never do it I want you to enjoy yourself
and have the yummy drinks and foods that
you like but you know all in moderation
and it's not the best for you try
substituting for a green tea or an
adrenal cocktail adrenal cocktails are
essentially look it up go on Tik Tok and
look up adrenal cocktail recipes I
personally I've never made like a super
food like packed one just because they
haven't made it to the grocery store
recently but they are essentially little
mocktails but they are made out of just
like ingredients that are so so good for
you and your skin that will make you
glow that will feel so good for your gut
and for your health and yeah I really
want to try them so I recommend you try
it too but again if you can't do at
least just that try replacing your
caffeine with some apple cider vinegar
water something like that just to make
you feel a little healthier I also like
having a smoothie with Chia seeds every
day you have to soak your chia seeds if
you just throw them in there they're
probably not doing too much um but yeah
I love chia seeds also very good for
digestion and bloating and just your
overall gut health also sneak some
protein into everything so I sneak some
Greek yogurt into there I sneak some
foods I don't like into my smoothie to
get some protein to get some extra
health benefits this video is not meant
to be entirely Health based but I
promise if you just make these little
switches in literally your diet you will
see a huge difference I'm not an expert
on this so I'm not going to say too much
but even like mushroom coffee a lot of
people like doing like um some sort of
ashwagandha powder um and they'd make it
into really yummy machas things like
that there are so many different
substitutes for just plain straight
coffee and that will actually have
health benefits for you for your mind I
know OSH paganda or certain mushrooms
are very good for your brain and your
stress levels and your thinking if if
you're trying to grow your hair and also
help your gut look into colostrum I
tried the armor one you just put one to
two scoops into water or anything daily
swish it around in your mouth I just dry
scooped it and you will notice a
difference also looking into different
supplements for what you need help with
I was struggling with sleep I'm not a
melatonin girl I do not like the way it
makes me feel instead I take magnesium
glycinate I find that really helps me
before bed and it also has so many other
benefits and it's good for your muscle
growth also I take a vitamin B complex
especially if you've been on birthday
control in any point in time in your
life highly recommend taking a vitamin B
complex that for me is super important
when you take birth control you are
depleting the vitamin vitamin the
vitamin B out of your body that's
another change I didn't mean to mention
in this video of how to change your life
how to become
unrecognizable get off the birth control
we'll get into that in a different
episode just do it birth control
actually ruined my life I'll talk about
that a different time cuz that's not
what this episode's about drinking a
gallon of water a day you guys know my
good trusty water bottle I'll always
have it linked for you guys I have a
half gallon water bottle one having a
cute one really helps and then I feel
like as humans we literally just drink
however much water is in front of our
face so I like to put a half gallon in
front of my face and then I drink two of
them a day and I use a glass one cuz you
don't have to worry about any like
microplastics bpas things like that
drinking a gallon of water a day like I
don't even know how much I need to
explain how good it makes you feel in
your mood in your mind in your gut in
your overall health your skin will be
glowing guys water fixes everything I
swear water literally just fixes
everything I don't know what's in this
stuff our bodies and our cells are
literally just made of water like of
course we need it I'm drinking water as
we speak something that I think would be
really good if you really wanted to go
the extra mile in healing your body
would be to see a nutritionist I know
not everyone has access to that and I
know it could be expensive I haven't
even done that yet but if you have the
means and if you are really dedicated to
figuring your body out and really trying
to make a change and you want to feel
good you could always see a nutritionist
or just kind of do trial and error try
eliminating gluten try eliminating Dairy
if you have like some gut issues seeing
what works for you but I find just
trying to eat as clean as possible which
I don't always do okay I fall down the
slippery slope of in and out and
milkshakes and everything I'm not saying
I'm perfect I'm not saying I follow this
all the time but when I'm on top of my
stuff I am trying to cook at home where
often just so I know what's going into
my food and my body all right I'm going
to mention it guys habit stacking so you
might be wondering how do I Implement
these said habits because you could keep
watching this video and I could keep
telling you all the things that you're
going to do to make your life different
but it's up to you whether or not you're
going to implement them and new habits
can be very tricky to stick to if you
haven't read Atomic habits you should
definitely go read it but they talk
about something called habit stacking
I've talked about this in like two other
episodes but it basically says the way
to implement a new habit is is by
stacking it with a habit that you
already do every day so if you're trying
to hit for example that gallon of water
intake a day but you are just addicted
to your coffee every morning before you
drink your coffee now Stack The Habit
with it that you have to drink a glass
of water every day as well before you're
allowed to drink your coffee so now by
habit by Nature your body knows that it
wants coffee first thing in the morning
but you set out your glass of water
right next to your coffee cup you make
sure that you need to make yourself
drink that glass of water before you're
allowed to drink the coffee so they go
hand inand they work kind of in unison
so yes you're still drinking the coffee
you're doing something that you do every
day but you're also adding a new healthy
habit of drinking water on top of it
same thing goes for making your bed
maybe you go on your phone every single
morning that's what a lot of us do just
without even fail without even thinking
about it but what if before you let
yourself even check your phone in the
morning you make yourself get up open
your blinds and make your bed that is a
huge one please and this counts as a tip
that I want to share with you please
please please open your blinds and make
your bed and see the light of day before
going on your phone when your phone is
the first thing you see in the morning
and you're just like straight on social
media you are messing up your like
serotonin levels for the day you're
messing up everything you're messing up
your circadian rhythm like just wait
your phone will be there baby there is
no need to rush and check your phone
first thing you know you can take a
glance at it see if you missed any
important emergency text or calls but
especially social media and just like
when I would go on my phone every single
day first thing in the morning I would
end up staying in bed for hours like get
up go do something check your phone then
speaking of phones a fun little thing
that I always like to tell you guys and
what literally works for me so well is
to start scrolling okay cuz if you're
going to Doom scroll I can't stop you I
cannot stop you from Doom scrolling I
can hardly even stop myself
but you can multitask while Doom
scrolling so instead of just Doom
scrolling in bed hop on the treadmill
get moving start stretching and scroll
through something while you do that
literally the amount of times I've
accidentally walked hours just because I
was on my phone while I was walking and
I like to be productive also I like to
edit I actually prefer now editing on my
phone so that I could take it with me
like on a walk or even on the stair
master or I used to do this thing when I
did the stair master I had a show show
like my favorite show that I've been was
watching I think it was One Tree Hill
and I only let myself watch it when I
was at the gym like that was my
StairMaster show if I wanted to watch it
I had to get on the stair master so that
way one you are like dissociated when
you're on the StairMaster you don't even
realize that the time is flying by but
you're actually getting a workout in and
then also your brain is kind of tricking
itself into thinking like you can only
watch the show if you do this action
with it and then you also become more
used to it it becomes more of a habit
and it also feels like a reward system
at the same time like yes you're doing
something a little less productive like
watching a show but then you're also
being very productive for your body so I
think they go hand inand a huge tip I
have when it comes to Fitness is
literally to just show up stop trying to
be a perfectionist and stop trying to be
like well I have to hit the gym four
days a week and follow a certain split
and eat this certain diet when you do
that you're going to upset yourself when
you miss your goal so yes having
discipline is so important I have an
entire episode on staying disciplined I
think that is a huge aspect of life and
success and seeing results but it's also
very important to find a balance and to
be flexible patient and gentle with
yourself so honestly just start showing
up to the gym even if I don't feel like
lifting a ton of weight literally like
if I show up and just stretch and do a f
minute ab workout or maybe like walk
around for a little bit that counts I
showed up I moved my body and I know I
won't be falling backwards I know I am
keeping myself and my health maintained
instead of falling falling back so just
start moving your body in some way and
find a way to move your body that you
truly do enjoy I say this every time but
you know having a hobby is so important
and especially that being a hobby that
is good for you so whether that's
dancing that is a great workout and it's
so cool to learn how to dance or yoga or
Pilates running walking hiking walking a
dog you can become a dog walker life
hack become a dog walker get paid to do
it spend time with puppies all day that
must be great for your mental health and
also get your steps in get your steps in
I'm not going to say you have to hit
10,000 every day I think the sweet spot
is trying to get anywhere between 5 to
10,000 but just do what works for you
and then start taking the more active
options so if you have the option to
take a two-minute drive or an 8 minute
walk like walk 8 minutes or you know if
there's the elevator or the stairs take
the stairs just like making those little
tweaks in your day will really help get
your steps in a little more and it'll
add up over time and it'll definitely
make the difference but walking is
seriously so good for you again it's
great for your cortisol levels actually
super intense workouts are technically
not that great for your cortisol levels
I think walking is so important it gives
me a great sense of mindfulness just to
like turn off my phone and just walk
also but then again if you struggle with
that having that be your excuse to like
be when you're going to go on your phone
or watch your favorite show it's a great
trick for the mind I highly suggest you
try it just getting some type of
movement in Daily is very important our
bodies as humans are meant to move we
aren't meant to bedro all day we just
aren't that's not what we're designed
for that's why when you lay in bed all
day you feel like [ __ ] but when you move
your body you literally feel great and
so liberated and so alive that's
literally why and while we're on kind of
the topic of media your media intake is
so so crucial so obviously like do a
cleanse please do me a favor and set
screen time reminders on your phone
please I also have an alarm that goes
off on my phone every single night that
tells me to get off my phone even if I
don't listen to it at least I know it's
there but then like screen time controls
please like if you go do me a favor go
look at your screen time and just look
at how much of your time you have wasted
on social media yeah that hurts that
hurts to look at there are a trillion
other things you could be doing instead
of social media I'm not saying never go
on social media but when you do what you
are in taking is actually very important
and how it's affecting your subconscious
so when we are scrolling through social
media and we are constantly comparing
ourselves or seeing like negative drama
and gossip like you don't need that
please do me a favor do a regular social
media cleanse unfollow people or at
least mute people and just really make
sure what you're seeing on your screen
is stuff that is motivating you follow
you know people who post nice recipes
who post motivational content who post
inspirational podcasts like hot and
unbothered you know things like that
your media intake is so so crucial I'm
not saying don't look at any media but
I'm saying maybe try opting for things
that are inspiring rather than like
revolting also subliminals if you don't
know what subliminals are they're
basically things that play in the
background with intention so like if you
go on Spotify and you look up
subliminals you'll find like pretty girl
subliminals healthy girl subliminals
things like that they can be really
oddly specific those are things with set
intentions that play in the background
that are supposed to make you feel good
and like manifest in your life without
even trying because the things that you
hear in the background actually do make
a difference which is why I try to limit
sad music I love me some Taylor Swift I
love me some Lana I love all that I love
sad music sometimes but I used to listen
to sad music way too often where I was
just making myself cry at that point I
was making myself upset over things that
did not even happen so try not to listen
to sad music every single day you know
give yourself a couple days throughout
the week to feel to feel that especially
during that time of the month like let
it out but if you're listening to sad
music 24/7 fact is you're going to be
sad so try your best to make some happy
playlists make a dream life playlist
dream girl playlist make a getting ready
playlist make a morning playlist but the
playlists they are so important if
you're listening to sad emo music all
the time you're going to feel like that
you know I love playing spotify's good
mood mix that they literally like make
for you I think that is so fun and I
force myself to like be happy and like
on the way to work like if I'm doing
something that I don't even particularly
enjoy like at least kind of hype
yourself up before you go in the car if
you're not listening to a podcast or an
audio book or something that is going to
like help you gain knowledge and insight
at least listen to some happy music to
get your mood up something that I
learned and I think is so smart is
called Energy checks so it's very easy
throughout the day especially when
you're tired or you're grouchy or you're
having like a long day at work or school
it's very easy to find yourself swooping
back down into a negative State I saw
someone have this idea and I think it's
brilliant to do energy checks so
literally you set a reminder like
randomly on your phone it could be a
random time every day to literally say
just like energy check like every day at
like 3 p.m. energy check CU I feel like
that's when my energy starts getting low
and I'll find myself being negative and
thinking of the things that are wrong
and then like your energy check goes off
and you're like okay wait let me
recollect myself
let's recoup and let's think of three
things that we're grateful for say I'm
at work and I'm grumpy I just dealt with
a mean customer and I'm tired and I want
to go home and the shift's long and my
head hurts but then I get an energy
check well let's stop and think I really
like my outfit today I am grateful to
have a job at all and this is going
towards money and something that I'm
really going to need and appreciate
realizing that there is good in
everything and just adjusting your
mindset is so crucial and how you live
your day-to-day life and that makes you
10 times more magnetic having magnetic
energy is literally about your Vibe and
your perspective and literally like the
energy that you are exuding into the
universe so you need to keep your energy
in check if you want to be an IT girl
and have magnetic energy in other people
to feel drawn to you you have to turn
that switch on in yourself and make sure
you're keeping your energy in check and
keeping your Good Vibes again like I
said like having podcasts playing in the
background when you're driving or doing
things like making use out of your time
so even if you're stuck in traffic like
turn it into a thing like spend those 20
minutes listening to a podcast learning
something new always be learning
learning is so crucial if you don't like
to read audiobooks are great journaling
is important if you don't Journal please
start like at least once a week the F
minute Journal not sponsored but I
highly recommend you give it a try if
you struggle with like getting your
thoughts deep you would also look up
like beginner Journal prompts there are
great ones Shadow work is another huge
thing but that's a deeper perspective if
you're trying to like do that but
overall journaling in general just like
take five minutes every night to write
about your day and also to write
positive affirmations every single
morning like any kind of journaling is
good for you even if you don't feel like
you're getting anywhere and you don't
know what to write about it's really
important to kind of be making that body
mind connection and feeling connected to
yourself it's important that we nurture
the relationship that we have with
oursel and kind of check in with
ourselves and I feel like one of the
easiest ways to accomplish that is
through journaling a few more
appearance-based things but that make
the hugest difference in literally how
you are perceived and becoming
unrecognizable is stop wearing clothes
that don't fit you stop wearing clothes
that don't fit you because if you want
to be an IT girl like I feel like you
need to really do the Wardrobe cleanout
work on having like a capsule wardrobe
like you don't need to have 5 billion
things in your closet like and wear a
different outfit every single day but
literally just have like your staple
items like your favorite 10 pieces in
your closet tops and bottoms that you
just love and you know look good on you
and I think that makes it look so much
more effortlessly Chic so do some trial
and error figure out what looks good on
you you can sell the rest of the things
in your closet make an extra Buck also
but really going through and figuring
out what styles you like and what you're
into and what looks the best on you
makes the biggest difference while we're
on the topic of clothing though really
quickly I just want to make sure you
guys know in case you haven't heard my
clothing line just dropped it's capsule
clothing collection and I started with
this beautiful pink halter top and a
matching pink mini skirt with built-in
shorts the halter actually ties in the
bow but it also ties in the front like
in a super cute scarf like this I don't
know if you could see the lace that I
chose I designed this this was all made
by hand sustainably made to order in New
York in Brooklyn it's all Limited stock
so if you guys want to go support me and
the family company that helped make it
you can do that I'll leave the link for
you and yeah I'm super excited again
this is all sustainable completely size
inclusive so just wanted to let you guys
know if you're looking for cute clothes
to add to your capsule wardrobe this is
all meant to be sustainable last a long
time and just be a really cute Staple in
your closet it's so cute to mix and
match with everything so yeah just in
case all right another thing you can do
to become unrecognizable is lymphatic
drainage massage you can do this
yourself there are specific ways to do
this I can also show this in my
self-care routine if you guys are
interested in but look it up on Tik Tok
it's so easy there's tutorials you can
massage with your hands you don't need a
gacha you could absolutely do that if
you prefer having the tools but you
literally just massage your face it
takes just a few minutes when you're
doing your skincare routine in the
morning or the night and it helps you
look literally just more snatched it
helps with the blood flow throughout
your system I've actually gotten once a
professional lymphatic drainage massage
which is so GameChanger it instantly
made my stomach flatter and you can
literally feel the toxins leaving your
body it's literally like a detox massage
it's like a certain technique the
lymphatics drainage massage and they
literally remove the toxins from your
body and like from your bloodstream and
you could feel them leaving it's
actually insane another way is dry
brushing I really like dry brushing not
only just for exfoliating but there's a
certain way you do it you brush towards
your heart actually helps with your
blood flow and the stimulation and that
also helps for lymphatic drainage lash
serums are huge I used to have little
tiny Nubs for eyelashes I use babe lash
I know some people like like Grande lash
I don't know personally I've always been
a babe lash girl that was like my first
big purchase I bought literally when I
was in sixth grade and my eyelashes
looked like they were on steroids that's
not even exaggeration like I'll show a
picture literally they were up to my
eyebrows and people would ask if I was
wearing falsies and I was too like I
think I would lie cuz I literally went
from having no eyelashes to having like
these big like long eyelashes um yeah I
don't even use a lash serum every day
cuz now I'm like happy with the length
that they're at but like you can get
them long long and then again that's
another thing that makes you more low
maintenance cuz I never wear fake
eyelashes ever cuz I'm happy with the
length you could also start doing teeth
whitening having white teeth I feel like
really helps with your confidence I just
use a whitening toothpaste you can also
use a mouthwash I feel like that works
pretty well I think training your hair
for washes guys guys I haven't washed my
hair in a week okay you can train your
hair to not need to be washed as much
and that literally changes my life
because actually when you're washing
your hair every single day that's not
good for your hair you are drying it out
obviously if you go from washing your
hair every single day to not washing it
at all it's going to look oily as heck
but honestly like mine is fine and I
could honestly probably go another day
try kind of weaning yourself off of
washing your hair all the time and then
like obviously if it's dirty I'm going
to wash it but if it's not looking dirty
like it's actually one saes you a ton on
products but two way better for your
hair way way better saves you so much
time and I feel like my hair has grown
so much more since washing it less I
also found that just like embracing
natural or doing heatless hairstyles is
very very beneficial just in the
long-term health of your hair and same
thing with makeup embracing natural I
love doing a lip sleeping mask as a
regular gloss the L one perfect but lip
masks so good like just having baby
smooth lips such a game changer but just
following an overall morning and night
routine is so so important and like
getting your body used to doing things
and building healthy habits so even if
it's just you know putting in the extra
time to take off your makeup and brush
your teeth and you know journal for 2
minutes before bed that counts for
something and it really helps with also
your confidence just knowing that you're
doing something for yourself and your
self-care is really huge and really
beneficial to your mental and your
physical health and if you just keep up
with your self-care routines morning and
night over time I promise you will see a
difference in your appearance and also
the way that feel and take the extra 5
minutes if you need it every morning to
have some time to yourself to make sure
you feel confident and you really are
taking the time to wake up and feel good
like that's so worth it to put in the
extra 5 minutes of effort just to like
connect with yourself and do something
for yourself following a planner is huge
if you don't follow any kind of planner
please keep track in some way shape or
form I'm not expecting you to have like
the most organized like year-long
planner but put things in your calendar
put things in your reminders app I like
a physical planner as well I like to
color code it I like to check off boxes
it like tickles my brain every time I
get to check something off and it makes
you feels so much more satisfied and
then it literally motivates you to get
more done so whether you do it in your
phone or on paper try doing a planner or
a to-do list of some sort helps you feel
so much more organized and get way more
done getting sleep you guys in this one
I'm a hypocrite this one I'm a hypocrite
I can't even get mad at you guys about
this one but getting 8 hours of sleep a
night so important at least seven get
off your phone and get in bed like sleep
your body seriously needs it it affects
your mood it affects your cortisol
levels it affects your hormones it
affects your health like one your body
say you're working out and you're going
ham in the gym and you just want to look
good if you never prioritize rest and
Recovery you will see Zero results
prioritizing rest and Recovery is just
as important as working hard in the gym
or with your workouts whatever you're
doing rest and Recovery is just as
important so you really need to make
sure you're prioritizing that a huge
thing that helps me with not restricting
my diet but eating intuitively is stop
eating in bed I used to bring my food to
my bed every single time and I would
turn on a show and I would just want to
put as much food on my plate as possible
just so that I could like have something
to eat while I was in bed which there's
nothing wrong with that every once in a
while but every single time I was eating
like that was kind of excessive and then
also just viewing food as fuel you know
think of your body as a car and food as
the gas you put into it of course you
want to put the most high quality stuff
in so that your body can run its best
getting outside is so important also
like just stepping into the sunlight
obviously use some sunscreen if it's the
middle of the day but you don't even
have to like go like Peak uv10 but even
like going out for a little sunset walk
connecting in the sunlight and with
nature is so important again for your
circadian rhythm for your body body and
for your happiness for the vitamin D for
your mental health you will never regret
getting in some sunshine as long as you
put on sunscreen when it comes to social
media we truly do become what we consume
so if you're seeing a bunch of
negativity and a bunch of drama and a
bunch of brain rot like you're going to
start thinking like that it's going to
start sneaking into your vocabulary but
if you are constantly consuming positive
content you know gym tips motivational
quotes positive affirmations happy music
like you will become that and wouldn't
you so much rather be that and I want
you guys to start tracking things track
your cycle cycle sinking is so
GameChanger and knowing what point you
are in time of your cycle and learning
the different phases so we have
different phases we have folicular phase
ovulation ludal phase and your menstrual
cycle um all of those you literally are
going to feel differently your mood's
going to be different your energy levels
are going to be different I could do a
whole episode about this stuff but I
find it so interesting and lately I've
really taken the extra step till learn
more about how you should be working out
and resting during these different
phases because there are times when you
should be not working out like hardly at
all and then times when like you should
take advantage of that and start working
out harder and getting more done and
being more productive like we literally
have a phase where we feel more hot and
flirty and sexy how crazy tracking that
is also huge a lot of people I know the
aura ring is super popular um I like the
Flow app it's free and you can just
track your cycle even iPhone has the
health app you can track it on there but
flow will tell you a little bit more
about like how you're feeling and why
you're feeling the way you are like
there will be a time when I'm feeling so
emotional and crazy and crying for no
reason and obsessive and overthinking
and then I'm like wait I'm just in my
ludal phase you know so it helps me to
really gauge what cycle I'm in and it
helps me figure out like oh that makes
more sense why I'm feeling crazy and
then again also tracking your sleep how
much sleep you're getting every night I
think that's super important keeping a
habit tracker is huge what mine looks
like is it has like the month and then
it has the number of days of the month
and then each habit I want to fulfill so
I'll have you know drinking a gallon of
water I'll have working out you know
getting my steps in getting eight hours
of sleep and then you put a dot or a
sticker or something a happy face for
each day that you do it and it's
literally like oh my gosh gold star
every single time you accomplish
something and it does make you want to
accomplish even more and I feel like it
is that little like trick in your brain
that makes us want to keep accomplishing
our habits overall though I want you
guys to start setting the Vibes of an
icel I want you to start living your
life the way your dream self would
because the only thing standing between
you right now and your dream self is you
like it's literally you you are the only
thing keeping you from them so I just
need you to help bridge that Gap by
being on the same energetic level of
where you want to be so do things every
day that your dream self would do would
your dream self be bed rotting all day
would they be Doom scrolling most likely
not would they be drinking their gallon
of water a day being super productive
getting their errands done having an
early start to their day probably so
don't listen to the sad music Don't sulk
in bed check your energy that brings us
back to the energy check like you need
to energetically and vibrationally put
yourself on the same level as your dream
self and that can come from manifesting
that can come from gratitude say your
gratitude every single day for things
you don't even have I'm so grateful that
I have a million subscribers on YouTube
a million listeners to my podcast do I
have that yet no but I am going to
believe that I do because I know that
one day that is going to be mine and I'm
so grateful for the day that that
happens and I owning that and I am
claiming it right now practicing
gratitude is probably the most
beneficial thing for your magnetic
energy and for manifesting your dream
life and for bridging that gap between
the present and your dream self and just
overall I want you to do something every
single day that your future self will
thank you for do something every single
day that's getting you at least one baby
step closer to where you want to be
again Rome was not built in a day Rome
was not built in a day so even if you
are going on a little walk around your
neighborhood that's getting you one step
closer to your dream body even if I'm
posting one Tik Tok a night because I
want my social media to take off I never
know which one's going to blow up you
know do just a little thing each day
that your future self will thank you for
and I promise those little things are
going to add up and you never know which
one's going to be the make or break you
never know which one's going to be your
big break moment you know what I mean
like stay to it keep up with your habits
because I promise promise promise they
will all pay off I think I'm going to
wrap up today's episode here I love
doing these self-care like glowup
episodes for you guys I have a lot to
say so let me know if you have any other
specific episode ideas that you guys
would like here I have the hot and
unbothered group chat over on my
Instagram at Brian Gomez with 2bs I'll
have that linked for you guys um follow
me on all my socials Brianna Gomez with
2 be's add me on Snapchat and add hot
unbothered on Tik Tok and Instagram
don't forget to check out my set guys
I'm so excited if these do well maybe
we'll come out with other colors and I'm
also planning on hopefully if this does
well I want to do like a denim mini
dress design I think that'd be really
cute so definitely if you guys are
liking it we'll add to the collection
but yeah everything for a limited time
is going to be 10% off if you buy both
pieces again all size inclusive all made
by hand sustainably made to order with
love that opportunity again I seriously
am so thankful to be able to share it
with you guys I think that's so exciting
and more to come soon my birthday is
coming up 22 I want to do something
special don't forget to leave a podcast
review on this episode for the chance to
be featured in next weeks and I love you
guys so so much I'll see you next Brie
day bye
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