EP5 – Why you should start an email list plus gut health with guest Charis Sederberg

Hello and welcome to self startups. So today I’m going to be talking about why starting an email list is a great idea. And a little bit later, I’ll be talking to a lady called Charis Sederberg who’s a registered nurse and who consults on nutrition. But first, why is starting an email list such a great idea?

Why should you start an email list?

Well, the first thing is email is still a great conversion tool. Now conversion figures for emails have come down. But still the average conversion rate is around 15%. That’s pretty high. When you compare this to the average conversion rate of e-commerce at 1%. Well, that’s a huge difference. Isn’t it?

Part of the reason for this is that emails are sent to people who already know you, which brings me really neatly onto my second point.

Email warms your audience up. It gives you a chance to get to know people. Your subscribers have shown an interest in you already. They found out about your products and your services, and they’ve signed up and given you their email address, that’s valuable data for you.They’ve made that first step on the journey. You can transform them [00:02:00] into your customers. You can communicate with them. You can get to know them and what they want and need, and they can get to know you at the same time. You have the perfect platform to make offers in.

So the third thing, the third thing is you own your email list. You know, no one can take your email list away from you provided you have it backed up, of course, I hear stories every day of people who’ve had their Facebook account or their Instagram account, or their TikTok account shut down and there is no way to get it back.

Sometimes you appeal and you appeal and your appeal, and there’s nothing you can do. Other times someone’s actually taken over your account and there’s nothing you can do to get it back.

You know, how long has it taken you to build up that audience? Do you want to have to start again?

Last year I worked with at least two people who had lost access to the Facebook accounts and both of them were unable to recover their [00:03:00] accounts. They had to start from scratch. They had to start all over again. Would you want to do that? They had thousands of followers that they’d spent years building up and they lost them overnight. They just woke up in the morning and they weren’t able to access their account anymore.

So that’s the third and probably the biggest reason that I think you should start building an email list. You don’t want to have to start again.

Next I’m going to be talking to Charis Sederberg about gut health. Charis is a registered nurse who’s worked in oncology and she’s also the founder of Prime to nourish. She provides nutrition and wellness consultations from Denver, Colorado.

Gut health and why it matters


Annette Clubley: Hello again. So hello everybody. I [00:04:00] am talking today to Charis (from Paris!) Sederberg I remembered you see? Who is just a registered nurse and she’s also a nutrition therapist, and we’re going to be talking about digestion and how digestion affects your overall health? And I think, you know, that’s got to apply to everybody. Hasn’t it?.


Charis Sederberg: It really does. I mean, there’s not one single person that doesn’t digest obviously, and people don’t always realize how your digestion and what you eat affects your health, but hopefully I can help pull it together a little bit.

Annette Clubley: Okay. Okay. So how did you get into this? How did you get into this field?

Charis Sederberg: So as you mentioned, I’m a registered nurse and I worked with oncology patients for my entire career, and I just love cancer patients so much, but a lot of times they’re very, very sick. And I think over the course of my career, I just [00:05:00] kind of realized how important nutrition is not only in their outcome for healing from cancer.

But also just for their overall health and wellbeing, even just getting to their treatments, you know, their energy, everything. And so it kind of fell in my lap. I was kind of having some health struggles of my own. I think a lot of people in the health and wellness space have their own health journey and that’s kind of. what get’s them into this field.

And I’m no different than that. I was kind of struggling with my health. I had had two babies a year apart. I was having a lot of hormonal issues. I wasn’t sleeping. I had gained a lot of weight with my pregnancies and I just had no energy. And I was very crabby to be honest.

And I started to realize that all of this was potentially related to what I was eating. And I knew that there was food that I didn’t tolerate, [00:06:00] but I really started to put it together when I started going into the holistic nutrition school that I went to. My mind was kind of blown, you know, because I had a degree in nursing and I didn’t learn any of this in nursing school. It’s just amazing to me.

Annette Clubley: That’s really interesting because you think about the physical, you obviously in nursing, you think about the physical side of things, but you don’t think about how a diet is going to affect somebody’s health, well. I mean, you don’t automatically assume that it’s going to have that kind of dramatic effect.

Charis Sederberg: Yes. And I think in fairness, you know, there’s a lot of cultures around the world that have always regarded diet is being very important. But in Western medicine and Western culture, that hasn’t always been the case. And you know, I’ve been a nurse for almost 20 years now and I can see a big difference from when I started to what it is now. as far as patients and clinicians regarding nutrition as being [00:07:00] very important for healing. So we have come a long way. We have a long ways to go in my opinion.

Annette Clubley: Hmmm, I bet, I bet.. Yeah. Yeah. So why I, I actually think it’s really nice that you’ve been through the process yourself. And I’ve said this before, because if you haven’t been through that process yourself, it’s that much harder for you to be empathetic when you’re dealing with people, you know? And I think that it really helps people to know that you’ve been there, done that and come out the other side of it and that therefore, they feel that you can help them more. Whereas sometimes you talk to somebody and you just think they’re so far away from where you are, that you can’t imagine that they can put themselves in your shoes. Yeah. Yeah.

Charis Sederberg: Oh, I’m sorry. I just going to say people are very drawn to me because of my story and because of what I’ve been through. And I’m very honest with [00:08:00] people with some of my struggles and I, the clients that I attract tend to be people who that is very important to them.


Annette Clubley: Okay. Okay. And do you tend to attract mothers because I’m just thinking, you know, just when you were telling that story, the thing I immediately picked up on is when you first have your children, you just think that the weight gain and the sleepless nights are the, you know, they’re just the contributing factor.
You don’t imagine. That you know, you, you, you kind of think well in a couple of years time, when I finally get to start having a good night’s sleep again, everything’s going to be fine. And I’m going to be restored back to where I was. You know, we know that days are a bit full and you know that the sleep pattern is disturbed and you know that it’s a struggle without sleep. You don’t necessarily connect the, what you’re eating to improving how you’re feeling.

Charis Sederberg: A hundred percent. I didn’t then I think even when I enrolled in nutrition [00:09:00] school, I knew that nutrition was an important part of health, but I didn’t realize the correlation between the gut really, and the rest of the body.
You know, in Western medicine, we tend to look at things from a systems perspective. So your nervous system or your hormonal system or your digestive system, and really the gut is like the mother of your body and everything is connected to it. And that’s why. When you don’t tolerate certain foods, or if you have digestive dysfunction that you have issues in certain areas.

And the thing that is very interesting is that people exacerbate with their own symptoms. So what might give 1%, a skin rash? It’s the same kind of digestive dysfunction that gives another person a nervous system symptom or a hormonal symptom. Right. And so you really have [00:10:00] to dig down deep and get to what is really going on and what is the root cause of this problem.

And that’s really what I’m trained to do. And honestly, with my nursing background, And my oncology background oncology is very much a human connection, but it’s also very serious drugs and giving people cocktails of very serious things, right. So you really have to know the science and know what you’re doing and be very safe.
And I would say all of that translates exactly to what I do now. I obviously don’t use anything like that. I’m not, you know, I can’t prescribe medicine, You know, but I use supplements in a very specific way and recommend things to people in a very specific way so that they can, their bodies can heal. And that’s the beauty is our bodies are so smart and they know it knows what to do.


Annette Clubley: Okay.

Charis Sederberg: Our body can heal itself. Sometimes it needs some support, [00:11:00] but it’s amazing how things come together when you start to give the body some support.


Annette Clubley: Fascinating. Really fascinating. Yeah. It must be really difficult to get to the bottom of it. If you know, if two different symptoms come out of the same cause.

Charis Sederberg: Sure. I think. Yes and no. I think a lot of, you know, because I don’t diagnose people with anything, I am not a doctor and honestly I have no interest in doing that but I definitely don’t do that. I’m not qualified to do that. That’s not what I do, but what I do is I look very deeply into a person’s health history, because believe it or not, Everything that’s happened in the last 10 to 20 years is relevant to what you have going on.

In my own situation, you know, about 12 years ago, I had a very big life stressor. Then I had two babies back to back and then I didn’t [00:12:00] have great health. And so all of that was very stressful for my body. And so if you look at things and start to put the symptoms and the situations together, it can give you a lot of clues as to what’s going on.

And then you combine that with symptoms. And I do testing in my practice. And lot of times the testing is very helpful to try and find some of that root cause or to try and figure out some things that could be potentially going on. And so, you know, everyone has digestive function in some way, that is usually once you’re an adult, a little bit awry, unless you’ve been eating a perfectly clean diet, no processed food, you know, your whole life, which is very rare in Western culture. And so people how often have a symptom or symptoms from a digestive [00:13:00] standpoint, and then also other things that go along with it.


Annette Clubley: Okay. Okay. And do you find the same problems? Come up over and over again? You know too much sugar, too much fat, you know, too little fibre, are the things that immediately come to my mind, but, you know, you’re constantly being told.

Charis Sederberg: A hundred percent and you know, I, what would I do with my clients as we look deeply in the health history and to their symptoms and try and paint the picture of really what’s going on. And then we optimize digestion and that is kind of multifaceted. There’s a lot of different ways to do it, but you really have to think from the beginning, which is in your mouth to the end, which is the other end and all the processes in between, and what’s happening and what’s not happening.

And then you have to think about, you know, if you’re having hormonal symptoms, for example, or say sleep is a great example, people are like, I don’t understand how sleep is related to [00:14:00] my gut health or my digestion. There’s a lot of things are related to sleep, right? That are driven through your gut. You have a lot of hormones that are managed through your gut. If your liver isn’t working properly, that’s not going to be managed and if you’re not making neurotransmitters and things to help you sleep and have a normal sleep wake cycle.

It’s all related. So, you know, the testing with the investigation is really kind of my expertise and what I love to do. And then, you know, I just work individually with people, very individually with what they have available to them, you know, both from a financial standpoint, but also from okay, what are you capable of doing?
Like, you were just mentioning all the different things. I mean, a lot of people are addicted to sugar and don’t really want to give that up. So a lot of it is [00:15:00] education on my standpoint to try and help them to understand how that’s not benefiting their health. And so I don’t, I’m not a drill sergeant, you know, I don’t say you give up your coffee today or whatever.


You know, I’ve really worked with my clients very individually and kind of intimately to understand what they can handle and manage. How fast can they go? Hmm. And how deep can we go? And really, I told people like, if you’re invested and willing to give this some time, because it did not happen overnight, nothing happens overnight.

Annette Clubley: Oh no, no magic wand?

Charis Sederberg: If we can get them to do that, then we can get you fantastic results if you stick with me and trust me. And usually most people, you know, meet me and know me and we have developed that rapport and they realize that what I do is for them, then they’re all in. I mean, [00:16:00] most of my clients just feel grateful to have found someone that looks at things the way I do.


And it’s when they haven’t gotten results in other places. And, and so I love that. That’s probably my favorite part is just helping people to feel good for when they haven’t for a really long time.

Annette Clubley:
Mm. Hmm. I should have. Yeah, exactly. I should imagine that people are very grateful to find someone who understands what’s going on, especially if you’ve struggled with something for a very long time.


And you’ve got a suspicion that that might be something to do with diet, but you don’t know what to do because you know, if you go on, if you go online, just, you know, everybody there’s conflicting advice all the time. Right.

Charis Sederberg: Yeah.

Annette Clubley: Well, I’m glad you touched on the drill sergeant bit, because I was thinking I wonder how hard this is to do.

Charis Sederberg: I’m very thoughtful about that. I ask a lot of questions, people like how, you know, how are you willing to [00:17:00] go about this? How can we do it in stages? I really always recommend kind of doing it in stages because I don’t believe that there’s a lot of sticking power. Usually if people are jumping in, if they’re changing their diet drastically, it doesn’t usually stick.


It’s hard, it’s painful. And we want things to stick and we want things to be a benefit for you for your whole life, really. And not to say, you know, if you’re eliminating foods for a specific period of time to figure out if you tolerate them or to heal your gut so that you could eat them again, that’s different, but we don’t, you know we need to be thoughtful about it. And I really make a concerted effort to do that. Cause I think it’s really important.

Annette Clubley: Mm mm. I’m a big fan of that. I mean, I feel like I’ve always had a pretty good diet. I, you know, I’m not a takeaways [00:18:00] person I cook from scratch every night. I know exactly what goes into my food. I have a reasonably balanced diet. I’m not saying it’s brilliant. You know what I mean? And I just think that, you know, people are often quite surprised, I think by, you know, how easy it is to have a much healthier diet with a little bit of effort once you get into that routine, you know?

Charis Sederberg: Absolutely. It’s a lot about routines and habits. And people often have a preconceived notion that to cook dinner every night or to eat food, whole foods and not processed foods is going to take so much time and extra money.
And it’s actually kind of the opposite. You know, you can make it take a lot of time if you want to, but it doesn’t have to take lot of time. So I love to have to do teaching and guiding with my clients. And I really try and have the balance between giving them enough information, but then also having them go out into the world and find the recipes that they like and find the people that [00:19:00] they like.


And I. I think that that exercise is so powerful for again, the sticking point to have this all stick. And also like, I might like certain recipes and I can give those to you, but you might not like them, you know? So I kind of try to do a little bit of both and really help people feel confident and going into changes, you know.

Annette Clubley: It’s all personal, you know, what you like to eat as personal, isn’t it?

Charis Sederberg: Absolutely.

Annette Clubley: And to some extent, if you don’t do some of the work, you don’t show that motivation to do something about it. And then immediately you stop you will go back to old habits won’t you, you know, if you haven’t put that effort into finding the recipes that are easy, that you can do that you like that, then get you into that routine. You it’s going to fall away.

Charis Sederberg: Absolutely.|


Annette Clubley: Yeah. Yeah. But time, time is a big issue for a lot [00:20:00] of people and, and as you say, you know, just sort of getting into that routine, I think is a big thing. So you’ve talked about a lot about the fact that you, the way you work is very personal. It’s very one-on-one and that you need to get some testing done for some people. Can you do that online? I mean, can you work with someone online?

Charis Sederberg: Yeah. I mean, honestly, I started my business during the pandemic. I was just finishing up in nutrition school and I really like to see people in person. I think that’s just the nurse in me, but I realized quickly that I can reach more people if I do the online thing.

So I actually really enjoy it now. I definitely meet some of my clients that are local to me in person. But online is just so convenient and testing, you know, it kind of depends on where you’re at, but I can pretty much manage almost anywhere. I haven’t had an overseas client yet, but [00:21:00] I have that on my radar so I can manage the testing and supplements if we use them.

Annette Clubley: Brilliant., Yeah. Yeah. Yeah. So you can advise someone and then they can go off and organize the place to get the tests done and then feed you back the results. And you could work that way I presume? Basically. Sorry.

Charis Sederberg: Oh, I was just gonna say, you know, I would get the results of the tests and then we always go over everything.


But kind of my first starting point is to always meet with the people first and kind of understand their story because that’s important. And people often have very quick appointments with doctors and other clinicians and it’s kind of pieced together. And so, you know, I like to kind of understand the whole story, like how long has this been going on and what are you really struggling with?

Annette Clubley: Mm, mm. I can see why that would be important because your mind and your mindset about food plays an important role in whether you’re going to actually implement changes, [00:22:00] you know, the way you do.

Charis Sederberg: That’s true. And if people aren’t ready, that’s okay. It took me a long, long time. The first time I ever did an elimination diet, I think my friends and I had talked about doing it together.

And it took me about four months to wrap my head around that I was going to eliminate dairy and gluten and some of these foods. And I mean, it’s just kind of makes me chuckle now. Right? Cause I’m in a much different place. I completely understand what that feels like. So, if people aren’t ready, that’s okay.
I’m I’m here when you’re ready.

Annette Clubley: Hmm, I can imagine that. I can imagine that. Yeah, yeah, yeah. I think somethings, you know, some things are really easy to give up and then other things you think, oh, no, I couldn’t live without that, you know. And actually you could actually quite easily when it comes to it.

Charis Sederberg: That’s the power of the mind. Right? So, and a lot of it is what we tell [00:23:00] ourselves. So if you tell yourself that you’re giving something up, then it’s kind of a negative connotation, and it’s impossible to think about something positively and negatively at the same time. So I help my clients to reframe their thinking around those. You know, things that they’re doing and really, it always comes back to what’s their goal.


What’s their why, why are they here? And if we constantly are reminded of that, then it helps keep you going and you stay motivated and you will have bad moments and bad days sometimes too. And we all do. We’re all human. But the forward trajectory is an important part.

Annette Clubley: Yeah. I love that. So it’s almost like, I’m not thinking about giving something up. I’m thinking about making an improvement in my life. So that’s just kind of changing that around and yeah. Yeah. Love that.

Charis Sederberg: What does that mean for me? I mean honestly, if someone gives up a food, like [00:24:00] let’s say we do food sensitivity testing and someone is sensitive to dairy and that this person was me.

So I knew this without any testing, but, and I eliminated it and I felt a lot better, but I really miss my cheese. I don’t care about anything else, but the cheese was a huge deal for me. And it took me months to wrap my head around that. I you know, I thought back then that I was never going to eat cheese again.

And so fast forward. Now, about five years later, I can eat cheese and I don’t do really other dairy just because I’ve managed to eliminate it from my diet from before, but I can eat cheese and it doesn’t bother me at all. And that’s part of my healing journey, my body healed and did what it needed to do, but it’s also, part of it is the mentality that I had to get in that, you know what, I’m just going to give this up for now. And so what I tell people is you’re not eating cheese right now, and it’s not that I can’t eat cheese [00:25:00] or Charis won’t let me eat cheese or whatever. It’s just, I’m not eating cheese, right now.

Annette Clubley: Hmm. Hmm. Hmm. And that makes, yeah, that’s easier to stomach, you know, it’s it’s right now, rather than forever, basically I’m chuckling to myself because I am also lactose-intolerant.

Charis Sederberg: Right. A lot of people are, and sometimes it’s the lactose, but sometimes it’s other issues going on in the gut that are, have to do with the digestion of dairy.

So, you know, it’s, It’s fun. I think it’s fun. I’m kind of nerdy that in the science part of it, of like figuring out the intricacies of it. But I think people, the meaning is meaningful to people and that’s what they need.

Annette Clubley: Hmm. Yeah. Yeah. Okay, brilliant. So how can we find out more, where can we find out more? How can we reach you? What’s the best way to get in touch?

Charis Sederberg: actually, that’s the first thing that comes up. So that’s kind of helpful when you have a unique name.

Annette Clubley: Yes, I have the same thing.

Charis Sederberg: And you can email me at charis@primetonourished.com or go to my website. There’s a form to fill out there, if you want to chat with me about something and we can just get the conversation started. And I love to meet with people for 15 or 20 minutes. I like to do it over zoom initially, just to connect and explain to them kind of what I do, but for that, for me to hear their story and see if we’re a good fit for each other. So it’s always kind of the starting point.

Annette Clubley: Let them talk and then by the end of the call, you pretty much know whether you, you know, there is something that you think you can help.

Charis Sederberg: Usually I kind of have a [00:27:00] suggestion for them as far as how to work with me, because I work with a one, a lot of one-on-one clients, but I have a group program that I’m doing with the health coach coming up in January so maybe that would be a good fit for somebody. Or maybe if we could just do a consultation. I do a lot of consultations, where it’s just a one-time well, it’s kind of, it’s one meeting, but it’s a little bit of a process. They fill out all the health history and we talk, you know, do the deep dive into everything.

And then I give them recommendations not only for their diet, but also for, anything that I think would potentially help them further along. And then sometimes people go off and they try my recommendations and then they come back after a little while and sometimes people just jump in and say, I want to do this testing and do a six month program with you now. And let’s just get started. So..


Annette Clubley: Yeah, some of people need to think about it. And some people are ready to move straight away.

Charis Sederberg: [00:28:00] Absolutely. And I support people because if, again, if you’re not ready mentally then it’s I don’t think that it’s time. I think you need to be ready and then, you know, we can work through some of the speed bumps if they come up but you have to be mostly ready?

Annette Clubley: You do you have to be mostly ready, I think. Nobody can do it for you. I don’t think. Sad, that.

Charis Sederberg: No, you do have to do it for yourself.

Annette Clubley: Well, thank you so, so much for taking the time. It’s really interesting. Really super interesting and lovely to meet you.

Charis Sederberg: So happy to connect with you. Thank you so much.

Annette Clubley: Fabulous. Thank you very much for your time.