Build a Healthier Love with Hannah Dalby

Wendy & Rich 0:01
Coming to you from the Freedom Federal Credit Union Studios, Hartford County Living presents, Conversations with Rich Bennett. 

Rich Bennett 0:30
So this young lady I had on actually not too long ago, we were talking in a green room, we just recorded an episode a month ago. And I told her the door is open. If you want to come back, just tell me what you want to talk about. And she actually picked a very interesting subject to talk about about how food and exercise can help your relationship. And if anybody knows anything about exercise and actually I think we did talk about food briefly on the last time you were on, it is this young lady. I have Hannah Dolby back on again. And I said Dolby, 

Hannah Dalby 1:10
Dolby, Dolby. Dolby, well done. 

Rich Bennett 1:12
Dolby, 

Dolby, Dolby, Dolby, Dolby, Dolby, Dolby, Dolby, Dolby, Dolby, Dolby. I'm telling you know what I need my mushroom coffee. Good Lord, I have Hannah Dolby back on her hand. She's laying for the rest of that. They're rich. You were all screwed up today. 

Hannah Dalby 1:37
What, what kind of mushrooms are they? 

Rich Bennett 1:43
You know what I never thought about that when I buy mushroom coffee, I guess all to look into you know what kind of mushrooms are in there. Well, it's not making me see flying elephants or anything. I know this one has lions meaning it, but I forget the other two. 

Hannah Dalby 2:00
Well, as long as it's not civil cyber and you're like actually flying high, it could be great to be great podcast. 

Rich Bennett 2:07
You know, I don't need to be doing any of that. I got had to drive and pick my daughter up for work. It's like, no, no, no, no, no. All right, so I have to ask you this because since the last time we talked and you said you weren't doing the jujitsu anymore, right? 

Hannah Dalby 2:26
No, 

Rich Bennett 2:27
you're not. 

Hannah Dalby 2:28
I'm not. 

Rich Bennett 2:29
I 

Hannah Dalby 2:31
am. Okay. I am in the gym twice a week, hitting pads. 

Rich Bennett 2:33
Okay, maybe that's what I'm seeing on social media then. 

Hannah Dalby 2:36
Yeah, yeah, 

Rich Bennett 2:37
yeah, yeah. Okay. All right, because I saw that I saw some of your personal say she's back at it again, but that's really what she's sitting to stuff. 

Hannah Dalby 2:47
Well, it, you know, it's a nice little segue into this because I'm not a very nice human being if I don't exercise and 

Rich Bennett 2:55
find that hard to believe. 

Hannah Dalby 2:59
And there's got I've got to put the cortisol somewhere and I've got to put the energy somewhere like it's actually really useful to put like move the stress through my body. 

Rich Bennett 3:07
Right. 

Hannah Dalby 3:07
And as an ex-athlete, my body's used to doing that much exercise. It's learned how to thrive or that much exercise. There's no way I'm doing anywhere near as much as I was before. As my nervous system has regulated more and more, I can add more into it and I'm a better human being. I'm a better partner. I'm a better boss. I'm a better everything when I've exercised properly. So it's not classes. I'm not getting back in that a fire. I'm going to see my my coach and doing some pat holding, you know, he doesn't have? That doesn't have holding for me. Just so I can get some energy out and do the good things for my body. 

Rich Bennett 3:41
I'm sure it's probably good therapy too as well, right? 

Hannah Dalby 3:44
Well, this is exactly the point, but it's like it's therapy from a perspective of it's actually just releasing the cortisol and the stress out of my 

Rich Bennett 3:52
Yeah. 

Hannah Dalby 3:52
system. Yeah. 

Rich Bennett 3:54
Wow. And you teach this when the women, I know you don't not teach, teach how can I explain this? And I teach and you. 

In other words, when you're coaching people, you tell them about the exercise and to help to relieve the stress and all that. 

Hannah Dalby 4:13
Yeah. I mean, so we're dealing with people that are rocking out with a dysregulated nervous system in 

Rich Bennett 4:19
way, 

Hannah Dalby 4:19
some 

Rich Bennett 4:19
right? 

Hannah Dalby 4:20
like most of the time, if we're talking about we're going to go down the relationship perspective, the clients that we have that coming in with relationship issues, it's a nervous system issue that is actually underneath of it all. And like there are patterns that have been sitting in their system for a really long time that we're undoing and at the same time, like we can do undo that all day long. If you're sitting on the couch eating absolute crap, you're still probably going to be pretty snappy. You're 

Rich Bennett 4:48
Yeah, 

Hannah Dalby 4:48
still probably going to have all that stuff. You're not actually helping your system to regulate and relationship requires co regulation. So you've got to bring a regulated nervous system to the party. 

Rich Bennett 5:00
So with the exercise part, then is it best for couples to exercise together or separately? 

Hannah Dalby 5:10
Well, I think if you're going to do anything at least exercise separately, 

Rich Bennett 5:15
Okay. 

Hannah Dalby 5:16
but, but like the, well, and exercising together will build chemicals during the exercise where you're developing attraction. So you're putting the attraction towards them because you're in that space while that energy is rising. 

Rich Bennett 5:36
Hey, so when you're talking exercise, you're not talking just like walking or anything, you're talking like good physical exercise. 

Hannah Dalby 5:45
You get your heart rate up. 

Rich Bennett 5:47
Yeah. Well, yeah, you're not going to really do that with just a stroll through the park. 

Hannah Dalby 5:51
I mean, still better than like 

Rich Bennett 5:53
Oh 

Hannah Dalby 5:53
this. 

Rich Bennett 5:54
yeah. 

Hannah Dalby 5:54
I can't drive though. Like, 

Rich Bennett 5:55
yeah, 

Hannah Dalby 5:56
still able to experience, um, you know, putting, like, you went for a stroll in the park and you left your phones at home. 

Rich Bennett 6:05
Yes, and camera. 

Hannah Dalby 6:08
Right. And now you're actually spending that time together, but there's something that happens when your heart rate rises, your physical arousal arises and it transfers to your partner. So, like coming, like if you're doing it alone, still coming home, you've got that arousal effect. You're very likely to be more attracted to your partner just because you've been in that state. Doing it together, you've got that arousal state together at the same time. It starts to transfer. You're putting the arousal where it should go. 

Rich Bennett 6:38
I have to ask you this then. What type of exercise do you and your partner actually do together? Or is your partner to win holding the bags as you hit them? 

Hannah Dalby 6:49
He's not, um, look, we're not actually, we don't do a lot of exercise together like I run this business and he works pi-fo and then he, like, is a day trader and he helps you with this, like, we're so busy. It's hard for us to do that. One of the things we've just decided to start doing is go for a run together with a couple of our friends. Really, really funny story actually. He's like, I'm the runner, I'm not going to go running and I bought him running shoes and I was like, beautiful, amazing running shoes. And that day he's like, so I've decided I'm going to go three times a week now in the mornings. 

Rich Bennett 7:29
Has he ever run before? 

Hannah Dalby 7:31
He's a sprinter. So he's in the army for 12 months when he was younger and he like, he ran at school or whatever. I mean, when I first met him, it was one of my tests, right? One of my like, female testing moments. I took him camping and we went for a massive bush walk and I just kept sprinting to see if he'd catch up and he over, like he, 

Rich Bennett 7:58
I liked the fact that you said it's a test. I want to see if he's good enough. I'm going to put you through the test and he won. 

Hannah Dalby 8:07
He did. In fact, caught me up every single time and overtook me. He can run. There's something that he decided that he didn't like about it. So I get into running shoes and now he's decided he's going to run while he's at work and we get to now have our Sunday because I love going for a run in a forest or a jungle. is one of my favorite things in places to be. It's like my mind is clear. You don't have the music. You're listening to the 

Rich Bennett 8:34
That 

Hannah Dalby 8:34
forest and it's not just like this bang, bang, bang, bang, bang on the road forever. It dynamic and you get to move around and 

Rich Bennett 8:43
see different things. 

Hannah Dalby 8:44
See different things. The foot placement is a little different. It's kind of like this massive adventure. So it's one of my favorite things to do and a couple of my clients who have been clients a very long time now. I've started running on the Sunday. So we've been going together. So it's this beautiful, connective time and I was like, you need a run so we can just hang out. So now we've got the shoes. We're going to go running together on the weekends. 

Rich Bennett 9:05
Nice. I don't know. I don't even know if I could run again. 

Hannah Dalby 9:09
Why? 

Rich Bennett 9:11
Why? Well, if I run 10 feet on Malib breath. 

Hannah Dalby 9:15
It doesn't sound like 

that doesn't sound like a legitimate reason. That sounds like it might be difficult to start. 

Rich Bennett 9:23
Yeah, I can walk but I mean it's just like when you get my age and you have it done in it a long time, you're giving me the look. I know we go ahead. I know what you're going to say. I'm making excuses. If 

Hannah Dalby 9:39
you really wanted to go for a run, even if you did 10 steps in my out of breath, and you did 15 the next day and 20 the day after that, you know in six months you'd be running. 

Rich Bennett 9:50
Try it. I mean, we played baseball a couple of years ago and I, and I, I didn't even think I got the first base. I think I got a half way there. I'm like, he, kid. The rest are way for me, man. I can't do it. I mean, it's just, wait, I can still, the other physical exercise I can do. You know, like the lifting and 

Hannah Dalby 10:12
yeah, 

Rich Bennett 10:13
some pushups, not so much anymore. But walking I walk and I do all the time. I love 

Hannah Dalby 10:22
walking. Yeah. 

Rich Bennett 10:24
So I mean, that's, 

Hannah Dalby 10:26
does your heart rate get up while you're lifting? 

Rich Bennett 10:29
Yes. Also when I do yoga. because I do, I do the DDP yoga, which 

Hannah Dalby 10:35
oh 

Rich Bennett 10:35
is, 

Hannah Dalby 10:35
yeah, 

Rich Bennett 10:36
I need to help. Actually, I got to get back to doing yoga because I had stopped when I when I messed up my back, going into downward dog, go figure. Went into the downward dog in my back locked up and I haven't done it since, but I lost the way it again so I need to get back to doing it. Plus my chiropractor told me I have to. So, 

Hannah Dalby 11:00
so you only do things when people tell you that you have to. 

Rich Bennett 11:03
No, no, no, no, no, no, no, no, no, no, don't be putting words on my mouth. No, no, no, I actually try new things. Look, I do the vibration board. I love 

Hannah Dalby 11:13
Mm-hmm. 

Rich Bennett 11:14
that. 

Hannah Dalby 11:15
Yeah, 

Rich Bennett 11:15
I want to try doing planks on it. 

Hannah Dalby 11:18
Yeah, I 

Rich Bennett 11:19
try that yet, but I want to try that. So, I do the vibration board. I do the resistance bands. We have a treadmill, but I don't do that. I'd rather do an elliptical, you know, like an elliptical better. But I also get my exercise when I go out there and, and move them on when I cut the grass, you know, because that's easily an hour or sometimes two hours to do. And I forget how many steps I get in doing that. I want to say it's close to 5,000 because I don't, I don't ride, I do no ride in a long word. I side exercise. I walk behind it. Just saying. 

Hannah Dalby 11:58
Good. 

Rich Bennett 11:59
But 

Hannah Dalby 11:59
good. 

Rich Bennett 12:00
But along with exercise, I'm also eating better. 

Hannah Dalby 12:04
Yeah. 

Rich Bennett 12:05
Because I, I mean, I'll admit that's, I love food. And it's, because I had gotten up to 300 pounds at one point. Which is not healthy. But now, 

Hannah Dalby 12:19
what? 

Rich Bennett 12:19
Go ahead. 

Hannah Dalby 12:20
What kind of food do you get addicted to? 

Rich Bennett 12:24
Anything. It doesn't eat me first. 

Is it 

Hannah Dalby 12:28
something about what it is? You just like eating? 

Rich Bennett 12:31
No, I was, I was a sucker for like candy bars and everything. And then when I went to the doctor and he said I was pretty diabetic, I'm like, whoop. Nope. Gotta get rid of that. So I became a big fan of frozen rig grapes, seamless grapes. 

I'll have a smoothie every morning. That's our breakfast is a smoothie. And then usually lunch. I love tuna fish. I'll do sardines or veggie burger. Always my carrots, always carrots, and my light 

light ranch dip because you got to dip it in something hummus. I love hummus, but hummus will give you a heartburn and 

Hannah Dalby 13:14
then 

Rich Bennett 13:15
yeah, yeah, an apple a day or two apples a day. So I have an apple as a morning snack and mid afternoon snack. And then dinner time varies. I mean, not the time. But what I have for dinner, it'll, usually not a starch anymore. It's usually a vegetable and either, pork beef or chicken. I'm pork beef for chick. Yeah. Or fish or fish. 

Hannah Dalby 13:43
You might, you might be under eating protein. 

Rich Bennett 13:48
But that's how I do the way powder too. I use the way protein powder in the morning. Sardines have actually a good amount of protein in them as well. According to my new map, I'm getting enough protein, but I don't know about that because lately I've been tired a lot. 

Hannah Dalby 14:06
Yeah. Yeah. Yeah. So food is a really interesting thing, right? And when you say like I'm like the candy bar thing, it doesn't, food doesn't have to be really boring. You can make food really delicious that isn't full of sugar. And so sugar, we'll have you crash and dysregulate you every single time. And you know, there's some stuff, you know, there's some research around about how much pin cushion you make your partner when your blood sugar is low, when your blood sugar crashes. And if you're eating sugar all the time, and then you're having these crashes all the time, that's the moment that you hate your partner. That's the moment you want to kill them. That's the moment you're like, I've had enough of you. It's this blood sugar crash. And so not, yeah. 

Rich Bennett 14:52
Well, that explains a lot. That's why always wants to kill me. So I'm sorry, good. 

I knew I shouldn't have got them damn chocolate chip cookies yesterday. 

Hannah Dalby 15:08
Well, if you can imagine, right, if you start your day with carbohydrates, like 

Rich Bennett 15:12
Yeah. 

Hannah Dalby 15:12
even just carbohydrates, you get this insulin spluttering and it crashes and now you're moody. And then you have lunch and then you have like more carbohydrates in a candy bar and then your blood sugar crashes and now you're moody. Well, then like Saturday night and you got all the sugar there. It's like, oh, is the weekend. We'll eat this. We'll have dessert, whatever. And then the next day, you're having this massive crash and then the argument starts. 

Rich Bennett 15:36
Huh. I never thought about that. 

Hannah Dalby 15:40
Yeah. 

Rich Bennett 15:41
But that makes a lot of sense. Now, as you think, now that you mentioned that, going back, looking at our moods, and then because you on the clock, so usually we're eating the same thing. but, and if I don't cook it, so I gotta tell everybody you gotta fend for yourselves, which, that's not a good thing, especially when the other one's done cook. Um. 

Hannah Dalby 16:29
200 grand is what I don't know what that is in pounds this big. Okay, so if it's like a thick one, it's like this thick and like this big otherwise it's, I don't know, it's like what I let me 

Rich Bennett 16:39
it up. 

Hannah Dalby 16:39
have a look 

Rich Bennett 16:40
Maybe about four inches thick. 

Hannah Dalby 16:43
200 grand to pounds, 

four four pounds. 

Rich Bennett 16:52
Oh, 

Hannah Dalby 16:53
what is that? 

Rich Bennett 16:54
It's ounces, so, 0.44 

Hannah Dalby 16:56
ounces. 

Rich Bennett 16:56
Bef, four 

Hannah Dalby 16:57
ounces. 

Rich Bennett 16:59
Seven ounces. Seven ounces. Okay, but that's, and that's it. Just no vegetable or nothing. Now, what about for so how many times a day do you eat? 

Hannah Dalby 17:11
It really depends on my cycle on what my workday looks like on, you know, like I'm not like I have done this very strictly before like to get myself back from a really inflamed stay where I put on lots of weight. I was pretty strict about intimate fasting and, you know, cyclic fasting and cycling my carbohydrates and things like that. I'm pretty chill about it now. Um, I just make sure I get good food in. So I've dropped my protein intake quite a bit recently. I was, I used to eat that again. At like one o'clock in the afternoon and that would kind of be it, but I would have other things between it. So I might have like coconut cream with chocolate coconut, collagen powder in it. So I was like healthy chocolate mousse. With like blueberries or something like that. Or I make these like chocolate protein brownies with pumpkin, which is squash. 

Rich Bennett 18:01
What? 

Hannah Dalby 18:03
Who can be delicious? Early eggs, jerky, macadamia, I know eat a little bit of fruit razzle berries, and depending on where I'm at with energies and like what I've got to do for training. So I'll still eat a piece of sourdough before training sometimes I'll still eat, you know, like high dense carbohydrates, if I've got to do something difficult. So I'm actually filled for that thing or I'll just like Pour honey down my throat before I train like I make sure I. 

Rich Bennett 18:30
Raw honey, right? 

Hannah Dalby 18:32
Yeah. 

Rich Bennett 18:33
Okay. Wow. So how many calories a day roughly for you? 

Hannah Dalby 18:39
Probably two to two and a half thousand, like two definitely two and a half thousand if yeah. 

Rich Bennett 18:46
Which doesn't seem like it's a lot. Well, I guess for women, it is though. Right? 

Hannah Dalby 18:52
Yeah, so I mean, like most women that are trying to die are sitting somewhere like 1213, 1400, which is like how much a toddler needs? 

Rich Bennett 19:00
I was going to say I would starve. 

Hannah Dalby 19:03
Yeah. So I mean when I was when I was fighting, it would be like, 

Rich Bennett 19:06
right, 

Hannah Dalby 19:07
1800 and 16800, depending on right. So this is how lower would go 

Rich Bennett 19:13
now 

Hannah Dalby 19:14
while doing all of that training, which is why my metabolism got screwed and that like so many of the women and actually a lot of men. That I have worked with in the past as well, they're like, well, I want to lose weight, I want to get healthier. I've got no energy. I'm tired of time. I have a chronic fatigue. And then you look at what they eat and it's like we'd he double that amount of food. 

Rich Bennett 19:32
He's okay. So with now you, well, yeah, I guess where you were the cook because I see you out there grilling. So 

Hannah Dalby 19:41
That's because that's because you work spy foes. So half the time I have to cook. 

Rich Bennett 19:45
Oh, okay. 

Hannah Dalby 19:46
And he's home. 

Rich Bennett 19:48
So you guys don't even need together a lot then. 

Hannah Dalby 19:51
Willie. Break when he's home. Willie breakfast together. And then that's kind of it 

Rich Bennett 19:56
really. 

Wow. 

Hannah Dalby 19:58
But we don't have a sit down dinner at night time because we both got a bed quite early. We both got a bed at like between six and 730 pm because we'd get up so early to start the day. So we don't want to eat three or four hours before we go to sleep. So we'll kind of finish it two or three in the afternoon. 

Rich Bennett 20:16
So you don't get to change to eat together a lot. You don't get to change the exercise together a lot. So how is the food and the exercise helping your relationship. 

Hannah Dalby 20:28
We're actually regulated. So when we do get to show up together, we're showing up in a regulated state. We're showing up with all of the stress already moved out of our body. We're showing up with the dopamine and the endorphins that are rushing through us because we've exercised. We're showing up with the nutrients that's running through our system that's allowing us to have the right kind of energy. We're not eating crap and then having these glucose crashes or sugar crashes and then being asked holes to each other 

Rich Bennett 20:55
Right. 

Hannah Dalby 20:55
just because of a glucose problem or a sugar crash problem. So the better that we can take care of ourselves as a human being and show up as the absolute best version of ourselves when we do get to come together, it gets to be really high quality time where we can 

Rich Bennett 21:11
Right. 

Hannah Dalby 21:11
really take care of each other. And with the lives that we have you know, when he's home, maybe that's an hour in the evening and look a little bit in the morning and then an hour in the evening and that's kind of it. Some days it's you know, some days I'm sitting here till right bedtime. You know, it happens. I've got to deal with whatever's 

Rich Bennett 21:28
Yeah. 

Hannah Dalby 21:28
going on. So if we have like, you know, Sundays with phones for the whole day, phones are done, it's time for it's our time. You know, if an hour rocked up to Sunday and I hadn't exercised a week and I'd been eating absolute crap, I would not be very nice. 

Rich Bennett 21:44
And 

Hannah Dalby 21:45
so his job in that day would be trying to fight me. And all of my dysregulation whereas I can show up on that Sunday and I've slept well, I've eaten well, I've already exercised. In fact, now we're going to go out and do some more together, you know, starting now. 

Rich Bennett 22:01
Yeah. 

Hannah Dalby 22:02
And so we can take care of each other in a way because we're both showing up in some kind of regulation. Yes, it's the end of the week and we've both done a big week, but we can just take care of each other without making little things the other person's problem or making them wrong, like being the pin cushion because our blood sugar is low, because we've got too much cortisol sitting in our system. 

Rich Bennett 22:23
Thanks a lot of sense. Now with the food and the exercise, and I think if I'm not mistaken, when you were on before you said sleep was a problem, is sleep better? Is it easier for you to sleep now or are you getting enough sleep? Are you are you getting enough sleep? 

Hannah Dalby 22:45
Look, 

Rich Bennett 22:45
Does that play a 

Hannah Dalby 22:46
I 

Rich Bennett 22:46
big role 

Hannah Dalby 22:46
was. 

Rich Bennett 22:46
in it? 

Hannah Dalby 22:47
Yeah, like if you're not sleeping for, I mean, I do, if I do one night of not sleep, last night I didn't get as much sleep as I actually wanted to, was seven hours I like having eight and a half tonight. 

Rich Bennett 22:58
Yeah. 

Hannah Dalby 23:00
And so I'm going to be a little bit different than I usually am. I'm just going to do my job today. I'm still going to be really smiley on the podcast, but probably by the end of the day I'm going to be a little bit, you know, a lot 

Rich Bennett 23:12
of grain. Yeah. 

Hannah Dalby 23:14
A little bit drained, yeah. 

Rich Bennett 23:15
You're going to be calling me up for some of that mushroom coffee. 

Hannah Dalby 23:19
Exactly. 

And but if I did this day after day after day and got five hours, four hours, you know, eventually I'm not showing up as the best version of myself. 

Rich Bennett 23:32
Right. 

Hannah Dalby 23:32
And like out of all of this, if there's one takeaway from it is if you're showing up as a half of you, you won't showing up inside of the relationship as, you know, both people need to be a hundred percent, like the best of a hundred percent they can be. It's not like well, I'll kind of get half the job done. You kind of get half the job done. It's like the the higher level you can be the more attracted your partner's going to be like how attractive is someone sitting on the couch that hasn't moved for the last two weeks. That's eating a bag of whatever. Like there's not a lot of attraction inside of that. How attractive is it to see someone just like swinging a sledgehammer on a tire and going for a run and feeling really good. And it's that it's like yes, the physical body gets more attractive. But and also the way that you hold yourself gets more attractive. 

Rich Bennett 24:21
Yeah, that's true. Well, and I mean, you're throwing off all that positive energy as well. 

Hannah Dalby 24:30
Yeah, a 

Rich Bennett 24:30
yeah, which makes a big difference too. How come I, on your website, how come you should have like recipes and everything? I'm sure you got plenty of good wins and like 

Hannah Dalby 24:44
completely 

Rich Bennett 24:44
exercise routines. 

Hannah Dalby 24:47
Yeah, so we have a strength coach that works directly with our clients. So I kind of 

Rich Bennett 24:50
Okay. 

Hannah Dalby 24:51
have palms that all I can't do absolutely everything. 

Rich Bennett 24:54
Sure you can, no, you can't know 

I don't want 

Hannah Dalby 25:01
the 

Rich Bennett 25:01
to give 

Hannah Dalby 25:01
rest. 

Rich Bennett 25:01
you more homework. 

Hannah Dalby 25:03
No, I'm not going to do it. I don't listen to everything. Everyone tells me what to do. 

Rich Bennett 25:10
Is that a dig on me? Wow! Wow! But I'm sure you got a lot of good recipes that you could share. 

Hannah Dalby 25:20
I do, and like I've been asked to make a book about it about a thousand times. It's not a list. 

Rich Bennett 25:27
And? 

Hannah Dalby 25:29
And I'm doing really deep system work with people right now and doing some scale I will get there. 

Rich Bennett 25:35
Or you can always have So I put it together for you. 

Hannah Dalby 25:38
And I'm gonna tell them what it is. Look, I agree. The recipe should absolutely be there. It's, uh, it'll come Monday. I got people at my inbox, I kind of write a book, already, and I'm like, sure, yeah, and it's like, 3000 hours I have for you, my week right now. 

So, the other thing is when you're not eating a lot of processed food, you've got to add the salt. 

Rich Bennett 26:13
Yeah, 

Hannah Dalby 26:13
because you actually need a lot of sodium in your day. So it's like a crust of salt and gullic stays, stays these things. 

Rich Bennett 26:21
No pepper, 

really. So just salt, and I take it like sea salt or kosher salt. 

Hannah Dalby 26:32
Um, it is, I have the name has come, 

Rich Bennett 26:37
I, itized, 

Hannah Dalby 26:39
no, 

Rich Bennett 26:40
Himalayan, 

Hannah Dalby 26:41
no, Celtic sea 

Rich Bennett 26:43
salt. Well, I said sea salt 

Hannah Dalby 26:46
you 

Rich Bennett 26:46
on, 

Hannah Dalby 26:47
say Celtic 

Rich Bennett 26:47
salt, 

Hannah Dalby 26:48
sea 

Rich Bennett 26:48
well, I'm sorry. Do I, am I losing my Irish card now? And for those of you listening, she is right because there is a big difference between Celtic sea salt and other sea salts. I don't know why it tastes so much better, but it does. And 

Hannah Dalby 27:07
it has more other micro minerals in it. 

Rich Bennett 27:10
Okay. 

Hannah Dalby 27:12
So it's not been, um, yeah, this is a, when from a hydration perspective, even there's like a lot of other little micro minerals that are really, really supportive of hydration of your body. And so that's what you're tasting. 

Rich Bennett 27:27
Okay. It's speaking of hydration, because something that's also very important with food, how much water and what type of water should people be drinking a day? 

Hannah Dalby 27:41
Without exercising three leaders, I'm gonna convert things again.

Rich Bennett 27:47
You're listening to conversations with Rich Bennett, we'll be right back. 

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Hannah Dalby 28:54
Three . What do you guys have? Galan's. 

Rich Bennett 28:56
Galan's. 

For those of you listening, if you can't tell Hannah is not from here and is not here in the United States. 

Hannah Dalby 29:08
So I would say like point eight of a gallon. So just make it a gallon. 

Rich Bennett 29:12
And what that's what I do. A day about a gallon. Now, but should you be drinking like a certain type of water, whether it be like water of alkaline in it or even electrode, electrodes electrolytes. 

Hannah Dalby 29:28
I think, I think as long as it's some kind of spring water or rainwater or something like that. I don't know what your 

Rich Bennett 29:36
I don't 

Hannah Dalby 29:37
town water's like in the 

Rich Bennett 29:38
think I would want to drink the rainwater from here. God only knows what's in that stuff 

Hannah Dalby 29:43
in the rain. 

Rich Bennett 29:44
Oh my god. Yeah, you got. Yeah, because you get like acid rain. Yeah. What do you think about it, rent? Where is the rains coming? 

Hannah Dalby 29:53
I understand 

Rich Bennett 29:55
that. Yeah. But now a spring water. I mean, personally, I drink tap water a lot and now I had stuff to it, but our tap water here is good. 

Hannah Dalby 30:08
Yeah. So I wouldn't dare drink out of the tap in our country, but I drink I drink drink rainwater. And but it's like filtered. So we have a filter in our house and it's. 

Rich Bennett 30:18
Well, you didn't say that. 

Hannah Dalby 30:21
Why didn't finish my sentence, yeah, you got off of your about my rainwater. 

Rich Bennett 30:25
Yes, me. I'm sorry. 

What with filtered water makes a big difference. Even with 

Hannah Dalby 30:31
Yeah. 

Rich Bennett 30:32
spring water technically, you should still filter it. Because 

Hannah Dalby 30:35
you're okay. 

Rich Bennett 30:36
Well, if it's coming from the spring, what else is getting into spring during water? 

Hannah Dalby 30:40
I want the minerals in that. So one of my favorite things to do is go fill up water bottles out of a waterfall. 

Rich Bennett 30:47
Oh, yeah. Yes. Oh god, now you're taking me back. Holy cow. That's one of the things I used to love when I was in the Marine Corps and we were out out in the woods or the jungle or even in the mountains, getting that stuff from the from the waterfalls or if you found a fresh spring and just filling it up. Oh man. People are going to think I weird because I get that I get that crazy bad war. I love water to this day. It's it's always been my favorite drink. 

Hannah Dalby 31:21
Hmm. 

Rich Bennett 31:22
And I can taste differences in water. Like if I go to my brothers, because he he doesn't live that far away from me, but his tap water comes from a different place than my tap water. And I can taste the difference. Well water. No, no, definitely not not here, 

Hannah Dalby 31:47
not here. Yeah, I can imagine I could imagine this for the whole sorts of crap, but I think I think mineral like electrolytes in the I mean, I wake up in the morning and I have I think you guys. The American version is elementy. We have a brand called sody. 

Rich Bennett 32:01
Okay. Yeah, 

Hannah Dalby 32:02
element is like 1000 milligrams of sodium and potassium and magnesium in it, but it's enough sodium to actually re hydrate your system after sleeping. So I have that the first thing in the morning. And then if I'm in the sauna or if I've had a really hard training or something like that, more salt in the water. 

Rich Bennett 32:19
And that should be the first thing you do when you wake up. Anyway, just drink water before your coffee. So how much with the training and exercise? How much do you do each day? Roughly, how long? 

Hannah Dalby 32:35
Oh, I like hit pads for half an hour, twice a week. I lift weights for an hour, once a week, and I go for a run on a Sunday. 

Rich Bennett 32:43
That's it. 

Hannah Dalby 32:45
Th it. 

Rich Bennett 32:46
Wow. 

Hannah Dalby 32:48
Yeah. 

Rich Bennett 32:49
It's funny because a lot of people would think it's especially me knowing your background and everything. I would think you would be exercising every day. But but I guess you don't have to. 

Hannah Dalby 33:02
I don't have to. And part of the journey for me was learning to let it go because I 

Rich Bennett 33:08
Right. 

Hannah Dalby 33:08
was so addicted to. So the first year not fighting. It was just like you're not allowed to do cardio and I just lifted weights. But I lifted weights every day because I was like, what do you mean I have to do nothing like I couldn't handle it. 

Rich Bennett 33:20
Yeah. 

Hannah Dalby 33:21
And then like, you know, I was hair started to get to them and I was going there every day and I kind of came back. And I had to make it was like a choice moment again. I was in the business when it was going through this big growth period and needed a lot of my time. It was like, okay, can I just put it down for a moment? I still lifted weights every week. I still went for walks. Like, I didn't just become nothing. 

Rich Bennett 33:41
Yeah. 

Hannah Dalby 33:41
It just I couldn't get to doing some fight trading. I couldn't get to doing some of these things and I needed to put that that energy into the business. So it was like, Hey, do a morning walk, like get moving, but you can't take on all of this stressful kind of exercise right now because this is already stressful enough. So we like, whatever I could do to just move some energy out and then that was enough. And now as like, this is kind of I'm. Make a capacity to hold what I'm creating is increasing, but I'm able to like put a little bit more time into it. Now if if someone was like, Oh, you know, you know, I'm gonna have to ever work again. You do nothing. I would just train all day. Okay. 

Rich Bennett 34:21
Yeah. 

Hannah Dalby 34:21
Just train all day. 

Rich Bennett 34:23
Cause you love 

Hannah Dalby 34:23
But 

Rich Bennett 34:23
it. 

Hannah Dalby 34:23
I've got to make sure because I love it. And then I would probably end up, you know, having to spend every single moment between the training eating to actually fuel what I was doing. So I didn't end up back in the same place that I was before. 

Rich Bennett 34:36
Do you think that one of the reasons a lot of people don't exercise is because they feel like they can't or they just want to like it. 

Hannah Dalby 34:50
I mean, that's a story that they're telling themselves and it's an 

Rich Bennett 34:52
Y. 

Hannah Dalby 34:53
excuse because it feels because change is hard. 

Rich Bennett 34:56
Yeah. 

Hannah Dalby 34:57
And doing something new is hard and not being good at something is hard. And so, you know, they're choosing that they're choosing 

their heart, they're choosing. They're choosing their heart of being sick and overweight and unhealthy and having terrible relationships because they're not having any connective time and they're dysregulated. They're choosing that hard over the heart of getting up and doing something about it. 

Rich Bennett 35:21
Well, those people that are on the fence of it and they're, you know, they're embarrassing. They don't want to exercise in front of other people. Um, 

should they start at a gym where other people are or figure out how to motivate themselves and start it out because I know even if they try to start at home, it's hard if you don't have somebody that are motivating you, or is that where your partner comes in. 

Hannah Dalby 35:53
I think, 

I think it depends on the person and what's actually going on because underneath of can I go into the gym and be judged like how deep is the trauma around being shamed or judged and what, what is your, like, and if that's going to cause you so much 

Rich Bennett 36:12
Mm 

Hannah Dalby 36:12
stress. 

Rich Bennett 36:13
hmm, 

Hannah Dalby 36:14
like, is that worth doing? I have felt like that. Like when I put on all of the way after I gave out fighting, I didn't want to go outside. I was like, I'm 

Rich Bennett 36:20
right. 

Hannah Dalby 36:21
leaving leaving the house. I'm not going out there. I can't let people see me like this. And eventually I had to do, do enough work around my identity and myself, where it was, I'm worthy, regardless, and I'm allowed. Like just step outside the house, go into the gym anyway, realize you don't die. And so there's, there a part of this where you have to do something that feels terrifying and then realize you don't die. 

Rich Bennett 36:48
Yeah. 

Hannah Dalby 36:50
And then you can go back again and realize you don't die. And then it gets easier and easier to do the thing. And, you know, if you're not exercising right now because you need someone else to motivate you, get an online coach, get an online person that, right, that these things exist massively in the world, turn on a video like there's, there's infinite reasons of why you couldn't and there's infinite reasons of why that's not true. 

Rich Bennett 37:17
You offer online coaching? 

How can people get in touch if you get you as an online coach? 

Hannah Dalby 37:25
Well, so it's not me personally, my strength coach works with my client. 

Rich Bennett 37:29
Either way, but you have people that 

Hannah Dalby 37:30
Yeah.

Rich Bennett 37:30
do it. Yeah. 

Hannah Dalby 37:31
So  it's the jungle. net. au. There's a button there. You can book consoles with us. It actually goes to one of my team who has that call with you. But yeah, it's a really important part of it. So even though we do, we have a clinic here. We do 70% of our stuff online and our strength coach works with you online to make sure that you're doing the things. 

Rich Bennett 37:53
That's good. Thank God for internet now. And, I guess you could say for COVID because otherwise a lot of this online stuff wouldn't be around. And well, we wouldn't be talking while you're over there in Australia. And I'm here in the United States. Because I never thought about, whenever we talk about exercise, it's always just as an individual. People don't think about, you know, for a couple to be exercising. Even if you can't exercise together exercise separately. Like you guys do sometimes. But I can understand now and with what you eat, how it'll make that relationship stronger and healthier. And because let's face it, none of us really. We don't want to lose our partner. It would be miserable. At least I know I would be. 

Hannah Dalby 38:53
Yeah. 

Rich Bennett 38:54
I mean, it's hard. It's very hard. 

Hannah Dalby 38:59
And I think also there's it's a self-respect 

Rich Bennett 39:05
a 

Hannah Dalby 39:05
as well, 

Rich Bennett 39:05
yeah, 

Hannah Dalby 39:05
like eating well and training and moving. It is a self-respecting when you have a high level of self-respect, you get more respect from your 

Rich Bennett 39:13
Yeah. 

Hannah Dalby 39:13
partner. 

Rich Bennett 39:14
Yes. Yeah. And there's nothing better than looking in and I don't know if I said mentioned this with you before on the other episode. But when you can actually look in the mirror and like what you're seeing and really love yourself, makes a big difference. Huge, huge difference. And that's why you definitely need exercise is important. And what you eat. 

Hannah Dalby 39:44
Yeah, I mean, even from a gut perspective, right? Like, you know, the serotonin that is created in your gut, which is the thing that makes you feel good and feel- 

Rich Bennett 39:51
Yeah. 

Hannah Dalby 39:52
Love like that happens in your gut. You're not getting any of that if you're eating absolute processed crap. 

Rich Bennett 39:59
Thank you. And it is. It's crap. And so those of you listening, something else too. Because a lot of you think if, you know, like your fruits and foods and all that. It's all that's all the process stuff. No. Now, I don't know how it is over there in Australia. But here in the- you look at the meats, the meat department unless you're getting it from a local butcher, it's processed. Everything here is basically processed.You  got to look carefully. That's why I say go to the, you know, the local farms is often as you can. Now, with, with you, because I'm still stuck on this burger patty and the- Oh my god. I said burger patty. I've never said that before. But you said it. See you guys stuck in my head. So the burger is- is that what kind of meat is that? 

Hannah Dalby 40:53
Beef grass fed beef. 

Rich Bennett 40:54
Great. Oh, say- Okay, so from a cow. Okay. And the steak the same way. Grass fed. 

Hannah Dalby 41:00
Yeah. 

Rich Bennett 41:01
Okay. 

Hannah Dalby 41:01
Yeah. 

Rich Bennett 41:02
All right. I- 

Hannah Dalby 41:03
we get delivery system in Australia, so plug for Australia people. So delivery system, like a company where they source local farmers that are in season of selling their stuff right now. And so it's like, I get this, it just like rocks up to my house every week, steaks, burger patties, like it's just in the order. And they're sourcing it from grass fed beef from whoever's actually got their beef ready at that time. So it comes from different different farms. 

Rich Bennett 41:32
So I mean, we know you got to beef over there. I'm sure you have chicken as well, right? 

Hannah Dalby 41:39
A little bit of chicken, chicken's the thing that I'm like, um, get delivered. 

Rich Bennett 41:44
Okay. 

Hannah Dalby 41:45
If, if there's like a really busy day, and I can't cook and dig and it's not here, and I've just got to eat something because I'd rather eat something, but there's a pretty good, there's a pretty good restaurant that does delivery that cooks in olive oil that has got you know, beautiful free range gunning kind of, yeah. So that's what I'll eat in those stages. But the red, the red meat for me is life force. 

Rich Bennett 42:07
or 

Hannah Dalby 42:08
There are so much nutrients in red meat, I can tell the difference, like I'm a different human being, pre-stake, post-stake. 

Rich Bennett 42:16
Okay. 

Hannah Dalby 42:17
I can feel it in me. So there was a day this week where I woke up and I started within half an hour of when I woke up and I didn't finish till six o'clock that afternoon, and I had maybe 15 minute breaks. There was no way I was cooking steaks or doing anything like that. So I was just like whatever I can get in the fridge, I'm eating that day. And then so I didn't eat any meat that day. And the next day I woke up and I like cooked my steak and my burger patty and after I was like, oh, like, all right, I'm back. I'm back. I'm back. And there's probably a lot to do with B12 iron and some of these nutrients that are actually in there. As someone that had been highly stressed and underrated and underfueled for such a long time, there would be times, you know, I'd get my bloods done all the time. You'd have to for medicals to be able to find. And my iron would be tanged. And my B12 would be tanged and I'd have to get B12 injections all the time. I was on iron supplements all the time because I just wasn't eating enough food. 

Rich Bennett 43:07
Right. 

Hannah Dalby 43:08
And it would like disappear from my system so quickly. And so my body's very clearly in a state where it's like, just don't ever stop beating me that I need that. 

Rich Bennett 43:18
Now and correct me if I'm wrong, but you don't need seafood, right? 

Hannah Dalby 43:23
Because of taste. Like if someone's like, you're going to die, you know, you have to eat this piece of fish. I eat the fish. 

Rich Bennett 43:28
Okay, I was going to say, so how do you get the nutrients from different fish if you don't need it? 

Hannah Dalby 43:33
Amigurth race supplements. 

Rich Bennett 43:35
Okay. That's what it was. For some I'm thinking of amino acids. It's like, no, omega three is. 

Hannah Dalby 43:43
Yeah. 

Rich Bennett 43:43
I don't know where my mind's at. Wow. Okay. Now it's as far as produce like vegetables and all. What's the biggest thing you eat? 

Hannah Dalby 43:56
Sweet potato. 

Rich Bennett 43:58
Really? 

Hannah Dalby 43:59
Pumpkin. 

Rich Bennett 44:00
Are you do you guys have pumpkins? You're around there? 

Hannah Dalby 44:05
Yeah. But they're different. So we have different kinds. And I think you guys call them butternut squash or 

Rich Bennett 44:11
Okay. So different types of gourds. Yeah. Okay. See, when I see, when I when you say pumpkin, I'm thinking the big orange thing that we decorated Halloween. 

Hannah Dalby 44:21
We don't even eat them. 

Rich Bennett 44:22
Really? 

Hannah Dalby 44:24
Yeah. 

Rich Bennett 44:24
You mean if 

Hannah Dalby 44:25
we have like 

Rich Bennett 44:26
good. 

Hannah Dalby 44:27
We have different kinds ones. There's different there's different kinds of ones. They're not big and orange. There's like a blue one and there's a stripy one that I kind of yeah. 

Rich Bennett 44:35
All right. So you mean to tell me in Australia, come every fall pumpkin spice, freaking latte pumpkin spice, kick pumpkin spice, everything is not a thing. 

Hannah Dalby 44:47
So it's just become a thing recently because of the US. 

Rich Bennett 44:50
Oh, I'm sorry. 

Hannah Dalby 44:52
Yeah. Yeah. Yeah. Yeah. So it's like, like stop. We now have Starbucks everywhere. So Starbucks will do it. We have you know, it's starting to come. We don't not like where you guys have it. Not at all. 

Rich Bennett 45:02
Oh, yeah. I think we even have like pumpkin spice oil and crap. Pumpkin spice gas. Who the hell knows? It's they got for pumpkin spice on everything. It's nasty. 

Hannah Dalby 45:12
Yeah. 

Rich Bennett 45:13
Okay. I'm sorry. Look, I'm pile. I'm apologizing for the rest of the United States for sending you guys that crap over there. God. I'm going to get some people yelling at me on that one. What do you mean? What's wrong, pumpkin spice? Seriously, come on now. Don't need to put it on everything. God. So Hannah, well, never mind. I'm not going to give you the homework because you don't have the time. But I do hope eventually you get the bulk and recipes done because I think it would be great. Yeah. That's just me. What is it? 

Hannah Dalby 45:50
There's already my box right now from someone going, please just book in and I'll help you do it or it goes right. Let's just make this happen. 

Rich Bennett 46:00
I mean, the cookbook is one thing, but your story alone is another thing. I mean, and there's a view that need to hear her story. You can go back and listen to the other episode. Yeah. Easy that way. Is there anything you'd like to add besides your website again? 

Hannah Dalby 46:15
No, I think we've covered it all. Like eat, well, exercise, and your relationship will be better. 

Rich Bennett 46:21
Yeah, yeah, I'm not buying chocolate chip cookies anymore. 

Hannah Dalby 46:26
Make them, and make them sugar-free. 

Rich Bennett 46:29
I have done the ice cream like that. Where I'll get, like, I haven't done it a while, but like sugar-free chocolate chips are worth it for. 

No, I didn't use chocolate chips. I use black beans, black beans, and cottage cheese. And then I use a little bit of chocolate flavoring and mix it up and froze it, and it tastes it like chocolate ice cream, and it was better for you. 

Hannah Dalby 46:56
Then ways to do all of--

Rich Bennett 46:58
Oh, yeah. Yeah, that's, you know, like, too far. I'm a big tofu fan, I love tofu. 

Oh, 

Hannah Dalby 47:05
Oh, yeah? 

Rich Bennett 47:05
yeah, especially smoked tofu. You know, put it on the barbecue and smoke it. Oh, yeah. Now I'm getting hungry. Let's stop this. Do we want to do the question thing? 

Hannah Dalby 47:21
Do you want to do the question thing? 

Rich Bennett 47:22
It's up to you. 

Hannah Dalby 47:25
Go on then. 

Rich Bennett 47:25
All right, pick a number between one and five. 

Hannah Dalby 47:30
One. 

Rich Bennett 47:31
One. 

Oh, wait, man, I lost them already that quick. Holy crap. All right, now pick a number between one and 20. 

Hannah Dalby 47:42
16. 

Rich Bennett 47:42
16. Oh, 

this is a good question. What does happiness feel like for you in its purest form? 

Hannah Dalby 48:04
That's a good question. What does it feel like? It feels like my heart is expanded. It feels like my stomach is excited. It feels like, 

mostly my heart is like really, really, really, really, really expanded. And, you know, where does it come from? That' what it feels like. That's the answer then. Yeah. 

Rich Bennett 48:28
And you can feel a lot better now than you could years ago, can't you? 

Hannah Dalby 48:32
100%.

Rich Bennett 48:33
That's awesome. God. And I wanna thank you so much. It's not the second time we talk, but I feel like we have talked several other times for some reason. It's, 

Hannah Dalby 48:44
Some other universe, 

Rich Bennett 48:45
I'm. 

Hannah Dalby 48:45
some other dimension. 

Rich Bennett 48:46
I'm telling you, yeah, now if you come over here, now we gotta go running together. 

I did 

Hannah Dalby 48:53
All right. 

Rich Bennett 48:53
not just say that. All right. 

Hannah Dalby 48:55
Doesn't sound like I'll be running for that long. 

Rich Bennett 48:58
Wow. (laughing)

Wow. 

Med. 

Hannah Dalby 49:05
Oh, I mean, you could, you could prove me wrong. 

Rich Bennett 49:12
I have, I think I have a funny feeling, I'll have enough time to get ready for it. But if it's in December, I can't. So, you know, if you come, come in December. So I can't do it. 

Hannah Dalby 49:24
Didn't I say that? 

Rich Bennett 49:26
And a thanks so much. And you know what I'm gonna say? Again, the door is always open. I, I tell a lot of people that, but I love the fact that you came back right away and you gave us something to talk about. And I love that. So, and I know you got more things to talk about. So do it when, schedule it when you want. 

Hannah Dalby 49:47
Beautiful. 

Rich Bennett 49:48
Take care, thanks. 

Hannah Dalby 49:51
Thanks. 

Rich Bennett 49:51
I have to admit, one of the coolest things about doing this show is the people that I meet all over the world and how we become friends and still stay in touch with each other. It's just amazing. And what I really appreciate about this conversation this time with Hannah is the reminder that taking care of ourselves is not something we do only for ourselves. The way we eat, move, sleep, and manage stress affects the energy we bring into every relationship. As Hannah explained, exercise does not have to mean spending hours in a gym, and couples do necessarily have to work out together. What matters is finding movement that helps release stress, clear the mind, and regulate the nervous system. When we nourish our bodies, get enough rest, and move consistently, we are better equipped to be patient, present, and connect it with the people we love. 

Perhaps the biggest takeaway is that a healthy relationship is not built by two people each showing up halfway. It grows when both people take responsibility for becoming the healthiest and most grounded version of themselves that they can be. That commitment is not only an act of self respect, it is also an act of love for your partner, and you do not have to change everything overnight. Start with one walk, one healthy or meal, one better night of sleep, or one hour together without the phones. Small choices may consistently can change the way you feel, the way you see yourself, and the way you show up for one another. To learn more about Hannah and the work she and her team are doing, visit thejungle. net. au. 

And if this conversation made you think of someone who could benefit from it, please share the episode with them. It might be an encouragement they need to take that first step. Now I guess I'm going to have to go online, order a nice pair of running shoes and get the running, because I know Hannah is going to be just like a lot of the other guests I had on, and they're going to keep my one up to make sure I'm doing it, so I'm going to have to get back to running. Oh God, it's been a long time. If for some reason, after this episode, if you hear me panting like a dog or just sandalink, I'm really sore, then you know why. Until next time, I'm Rich Bennett. Thanks for listening, and remember, every great conversation starts with someone willing to listen, and someone willing to share. Now as your turn, join the conversation by sharing this episode, leave in a comment, or reach anatomy directly. Take care. Be kind to one another, and I'll talk with you again soon.