Latest / Health Unscripted / Ep. 54: Before You Blame Your Hormones, Look at These 5 Things

Transcript

Ep. 54: Before You Blame Your Hormones, Look at These 5 Things · Health Unscripted

• 0:10
  SPEAKER_00: What's up, guys?
• 0:10
  SPEAKER_00: Welcome back to another episode of Health Unscripted with Dr.
• 0:14
  SPEAKER_00: D.
• 0:14
  SPEAKER_00: I am Dr.
• 0:15
  SPEAKER_00: D.
• 0:15
  SPEAKER_00: And if you're watching this on video, you're seeing I'm holding up a wine glass of like clear liquid.
• 0:19
  SPEAKER_00: It is sparkling water.
• 0:21
  SPEAKER_00: I just like to romanticize some life right now.
• 0:24
  SPEAKER_00: And this is my like fun drink for the night, which does tend to curve cravings if you're in a fat loss phase, just a FYI.
• 0:31
  SPEAKER_00: Today's episode, guys, is the Foundation's First Framework, the pillars of lifestyle change.
• 0:38
  SPEAKER_00: Before we dive into is it my hormones that are really the problem, before we get so convinced, I have five things that I want you to check on before we jump to that conclusion, okay?
• 0:49
  SPEAKER_00: Those five things I'm gonna rattle off in this episode.
• 0:52
  SPEAKER_00: So I hope you stick with me.
• 0:53
  SPEAKER_00: It will not be a very long episode because it is not a very hard concept, but I will give you some tips or tricks and some recommendations while we are in it.
• 1:02
  SPEAKER_00: Let's take a big long sip.
• 1:05
  SPEAKER_00: Okay, let's get into it.
• 1:06
  SPEAKER_00: So before we get into hormones, I know that the buzzword around social media is cortisol this and insulin this and just all these different hormones, sex hormones, perimenopause, this, menopause, this.
• 1:18
  SPEAKER_00: Hormones are real, right?
• 1:20
  SPEAKER_00: That is why these griffs and these kind of tiny little marketing schemes work, is because they do have that kernel of truth in them.
• 1:27
  SPEAKER_00: We talked about that last episode.
• 1:28
  SPEAKER_00: So now it's like, okay, well, what actually matters though within the hormones?
• 1:33
  SPEAKER_00: And so before we think that we absolutely have this cortisol problem and we need happy juice and we need ashwagonda and we need all those things, and that's what's preventing us from losing fat, or insulin is storing everything, that's what's preventing us from losing fat, or perimenopause, you know, calorie deficits don't work in perimenopause, that is why we can't lose body fat.
• 1:53
  SPEAKER_00: I am not here to burst your bubble or rain on your parade.
• 1:56
  SPEAKER_00: I am here to empower you with the actual truth that before we jump right to hormones, we got five things we need to decipher.
• 2:04
  SPEAKER_00: And even if we see hormone issues on your blood work, let's say we see high fasting insulin, high A1C, we see low thyroid, we see high or low cortisol, even if we see those things, these five different pillars and these five things that I'm gonna want you to check are going to be what fixes those hormone issues.
• 2:24
  SPEAKER_00: These things are out of whack, which is why we have the hormone problem, which is a good thing.
• 2:29
  SPEAKER_00: I think that all women should think that this is amazing because that means it's fixable.
• 2:34
  SPEAKER_00: That means we can work on it and we can get around it, we can get past it, we can get through it.
• 2:39
  SPEAKER_00: You are not the exception to the rule.
• 2:42
  SPEAKER_00: You do not want to be a complicated case.
• 2:44
  SPEAKER_00: All women want to think that they are different and special when they come to a coach or when they go to a doctor that they have some special problem no one's been able to solve.
• 2:52
  SPEAKER_00: And so far, knock on wood, right?
• 2:55
  SPEAKER_00: I have not seen any crazy, out of the ordinary, special cases where these five things did not make a significant difference or their lifestyle did not make a significant difference.
• 3:06
  SPEAKER_00: So, without further ado, that whole three-minute intro we just did right there, let's get into number one.
• 3:12
  SPEAKER_00: So, before we jump to hormones, number one is gonna be the easiest thing.
• 3:16
  SPEAKER_00: It's gonna be check your calorie amount.
• 3:18
  SPEAKER_00: Okay, there is a saying that is the scale will say how many calories you're eating.
• 3:23
  SPEAKER_00: And that means if you're overeating calories, it will weigh more.
• 3:27
  SPEAKER_00: If you're under eating calories, that is how we see fat loss, being in a calorie deficit.
• 3:32
  SPEAKER_00: So most of you say, well, I cleaned up my diet, I cut out sugar, I cut out alcohol, I'm dining out less, and now I'm eating healthy.
• 3:39
  SPEAKER_00: But some of the times when I hear I'm eating healthy, I see giant Greek yogurt bowls with chia seeds, flax seeds, almond butter, tons of fruit.
• 3:48
  SPEAKER_00: I see smoothies with a ton of ingredients.
• 3:51
  SPEAKER_00: I see asaí bowls, I see avocado toast with a whole avocado on, like a half of avocado on each side, right?
• 3:57
  SPEAKER_00: Like a whole one per meal, plus some eggs and plus whatever, which all of that sounds delicious, right?
• 4:03
  SPEAKER_00: Don't get me wrong.
• 4:04
  SPEAKER_00: Probably super packed with micronutrients now that we're eating cleaner.
• 4:07
  SPEAKER_00: I put I use quotes here, but that doesn't mean you're in a calorie deficit.
• 4:12
  SPEAKER_00: All those things are very fat dense, which is why they're tasty and savory.
• 4:16
  SPEAKER_00: Nut butter, you know, it's really disappointing when we figure out the serving size of peanut butter or almond butter.
• 4:21
  SPEAKER_00: It's really disheartening.
• 4:23
  SPEAKER_00: Chia seeds, flax seeds, all fatty sources.
• 4:26
  SPEAKER_00: Avocado, fatty sources.
• 4:28
  SPEAKER_00: Eggs, love them.
• 4:30
  SPEAKER_00: Protein, fatty source.
• 4:31
  SPEAKER_00: Each egg has five grams of fat per yolk.
• 4:35
  SPEAKER_00: Okay.
• 4:36
  SPEAKER_00: So all that adds up fast because fat is nine kilocalories per gram, whereas protein and carbs are four kilocalories per gram.
• 4:44
  SPEAKER_00: So fat is double plus one.
• 4:46
  SPEAKER_00: So it adds up really quick.
• 4:47
  SPEAKER_00: And unfortunately, we all tend to like really fatty foods, along with carb-heavy foods, which is where we get hyper-palatable foods like donuts and cakes and cookies where it's fat and carbs, right?
• 4:58
  SPEAKER_00: So now we're putting two and two together.
• 4:59
  SPEAKER_00: So it's really easy to overeat calories if we are not tracking or if we are not weighing things out.
• 5:06
  SPEAKER_00: If we are just eyeballing, I am sorry, it is not good enough.
• 5:09
  SPEAKER_00: And you know how I know it's not good enough?
• 5:11
  SPEAKER_00: Because you're doing it and you're not seeing results.
• 5:13
  SPEAKER_00: You're not seeing success.
• 5:15
  SPEAKER_00: You're only seeing success when you cut out an entire macronutrient like carbs or like something that you used to overeat, and that is intentionally or unintentionally.
• 5:26
  SPEAKER_00: That is putting you into a calorie deficit.
• 5:28
  SPEAKER_00: And then when you go back to eating normally, you're no longer in a calorie deficit.
• 5:32
  SPEAKER_00: So you start to gain the weight back.
• 5:33
  SPEAKER_00: It's not the carbs itself, it's that you eliminated a ton of calories by not eating carbs, okay?
• 5:40
  SPEAKER_00: So we need to figure out your calorie intake.
• 5:42
  SPEAKER_00: You need to start tracking your macros, you need to start tracking your calories, okay?
• 5:45
  SPEAKER_00: So use an app that you like.
• 5:47
  SPEAKER_00: We as a team use chronometer because I think it's so much more precise.
• 5:50
  SPEAKER_00: A lot of people use MyFitnessPal, but I think that was just put out in some study that it's not as accurate as people think.
• 5:56
  SPEAKER_00: And I also agree there's a ton of non-verified and verified entries in there, which means like the verified ones have the green check mark, but the unverified ones can be put in there from anyone and they're not fact-checked.
• 6:07
  SPEAKER_00: So go to Chronometer.
• 6:09
  SPEAKER_00: There's other apps out there, uh, but start tracking your calories.
• 6:12
  SPEAKER_00: And I mean actually weighing things out so you guys can see a serving size.
• 6:16
  SPEAKER_00: I recommend grams and milliliters on a food scale, not just using cups, bowls, spoons, tablespoons, teaspoons, because those are also super subjective.
• 6:25
  SPEAKER_00: Have you ever like measured out a cup of broccoli and seen how much, you know, it depends on what the stalks look like, right?
• 6:32
  SPEAKER_00: Of how much air and how much space they take up.
• 6:34
  SPEAKER_00: So sometimes you can get a little bit of broccoli in one cup, and sometimes you can get a lot of broccoli in one cup.
• 6:39
  SPEAKER_00: Obviously, that's gonna be different.
• 6:41
  SPEAKER_00: The message here is not that we need to be like micromanaging our broccoli intake.
• 6:46
  SPEAKER_00: You guys probably need more of that, but it is when it comes to like rice or it comes to other things that have airy, porous things and don't take up all the space.
• 6:54
  SPEAKER_00: So grams and milliliters on a food scale.
• 6:57
  SPEAKER_00: It is not disordered.
• 6:58
  SPEAKER_00: What is disordered is eliminating all foods, starving yourself, and going on these extreme crash binges and diets that you guys do, and then wondering why we're still on the merry-ground and not seeing results.
• 7:10
  SPEAKER_00: That is disordered.
• 7:11
  SPEAKER_00: Tracking your intake for a little while to make sure you're eating enough and enough of the good stuff and getting some self-awareness around your food is not disorder.
• 7:19
  SPEAKER_00: So calories will determine what the scale says.
• 7:22
  SPEAKER_00: Remember that.
• 7:23
  SPEAKER_00: Next, number two of what we need to focus on before we jump to hormones is protein and micronutrients.
• 7:31
  SPEAKER_00: So this is gonna be your macros.
• 7:33
  SPEAKER_00: Macros will dictate what you look like.
• 7:36
  SPEAKER_00: Okay.
• 7:37
  SPEAKER_00: So this is where we hear the argument like a calorie is not a calorie.
• 7:40
  SPEAKER_00: That's kind of correct.
• 7:41
  SPEAKER_00: In the grand scheme of like fat loss and whatever, it is calorie deficit.
• 7:47
  SPEAKER_00: Like there's studies where someone ate like Twinkies and that's all they ate and they lost weight because he was in a calorie deficit.
• 7:53
  SPEAKER_00: Probably didn't feel great, right?
• 7:55
  SPEAKER_00: But your macros will determine what you look like based on muscle structure and you know, soft versus dense from what you're eating.
• 8:03
  SPEAKER_00: So protein.
• 8:04
  SPEAKER_00: We need to be getting in a pound of protein, or excuse me, that's a lot, a gram of protein per pound of ideal body weight.
• 8:11
  SPEAKER_00: All right.
• 8:11
  SPEAKER_00: I'm not gonna make it any more complicated than that.
• 8:14
  SPEAKER_00: A lot of people say a gram of protein per pound of body weight, that can be a lot for someone who doesn't need that much.
• 8:19
  SPEAKER_00: So instead of rallying off a whole bunch of body fat statistics and how we do it in our company, I will say a gram per pound of ideal would be better.
• 8:29
  SPEAKER_00: So if you are, let's say, a 5'3 female who is 190 pounds, I would say 140, 135 would be perfect.
• 8:39
  SPEAKER_00: I am a 5'5 female who weighs around 138, 140.
• 8:44
  SPEAKER_00: I eat 140 grams of protein.
• 8:47
  SPEAKER_00: I actually eat 150 because I have more muscle mass and I'm eating more calories, but for a deficit sake, right, like 140 would be fine for me.
• 8:53
  SPEAKER_00: I don't need that extra 10.
• 8:55
  SPEAKER_00: You do not need to be 200 pounds and 40% body fat eating 200 grams of protein.
• 9:01
  SPEAKER_00: Not necessary.
• 9:02
  SPEAKER_00: It's gonna be really hard on your digestive system, you're gonna be really full, and you're gonna hate me.
• 9:06
  SPEAKER_00: So let's start in the 130 to 140 range.
• 9:09
  SPEAKER_00: You guys would probably be good.
• 9:10
  SPEAKER_00: Now, if you're lower than that, if you're a five-foot female who weighs 125 pounds, probably 120, 125 would be fine for you.
• 9:18
  SPEAKER_00: Okay, like that's what that's what would probably work, all right?
• 9:22
  SPEAKER_00: So that would be protein.
• 9:24
  SPEAKER_00: Micronutrients, number two is kind of like a bunch of them in between, but micronutrients are also important because if you're a member, the scale is gonna dictate, or let me start over.
• 9:34
  SPEAKER_00: The calories are going to dictate what the scale says.
• 9:37
  SPEAKER_00: Your macros are going to dictate what you look like, but the micronutrients are going to dictate how you feel.
• 9:43
  SPEAKER_00: Okay, so guy on Twinkies, he's not feeling too hot.
• 9:46
  SPEAKER_00: He's probably not feeling great, stomach's probably all bloated, gross.
• 9:49
  SPEAKER_00: But by filling it with fruits and veggies and micronutrients and caring about fiber, you are probably going to feel flat, tummy, and feel good because you are able to poop and you are able to eliminate waste.
• 9:58
  SPEAKER_00: You're going to feel energized because you have more micronutrients and more, you know, uh good things flowing through your system.
• 10:05
  SPEAKER_00: We got vitamin C, we got vitamin B, we got iron, we got all those things flowing through our body.
• 10:09
  SPEAKER_00: That is going to make you feel really good.
• 10:11
  SPEAKER_00: So you're gonna feel satisfied when you're eating, feel full, feel satisfied.
• 10:15
  SPEAKER_00: You're going to have normal bowel movements or better bowel movements, and you are going to just feel energized.
• 10:21
  SPEAKER_00: So let's look at all of those things before we jump to hormones.
• 10:26
  SPEAKER_00: Because what I find is most women are absolutely never eating enough protein.
• 10:31
  SPEAKER_00: It's always like 50 to 60 grams.
• 10:33
  SPEAKER_00: That is what I see the most of.
• 10:36
  SPEAKER_00: And then we're always eating higher fat because it's good and it tastes good, and higher carbs from either sugar sweetened lattes, beverages, cokes, like things that we are just giving up during the day.
• 10:47
  SPEAKER_00: So when we swap that around and we start paying attention to more protein and fiber, hormone health tends to improve because bowel movements, because insulin sensitivity, less stress, we're eating carbs.
• 10:58
  SPEAKER_00: Yay, go us.
• 10:59
  SPEAKER_00: Okay, so those two things are going to be incredible to start out with.
• 11:03
  SPEAKER_00: All right, everyone's on board.
• 11:04
  SPEAKER_00: We got two so far.
• 11:06
  SPEAKER_00: Number three, before you blame your hormones, look at your movement.
• 11:11
  SPEAKER_00: How much movement are you getting in?
• 11:12
  SPEAKER_00: Do you have any muscle mass on your body?
• 11:14
  SPEAKER_00: When was the last time you strength trained?
• 11:16
  SPEAKER_00: How often are you strength training?
• 11:17
  SPEAKER_00: What is the intensity of your strength training?
• 11:19
  SPEAKER_00: I've talked about this before.
• 11:20
  SPEAKER_00: Muscle is glucose's favorite place to be.
• 11:24
  SPEAKER_00: It is like the theme park of glucose.
• 11:26
  SPEAKER_00: It wants to go into muscle tissue so badly.
• 11:28
  SPEAKER_00: The more muscle tissue we have, the better our insulin sensitivity is going to be, and the higher our metabolic rate is going to be, which means the more calories you burn, the more you can eat.
• 11:37
  SPEAKER_00: It's all great things.
• 11:38
  SPEAKER_00: And we all love to eat, okay?
• 11:40
  SPEAKER_00: My myself included, everyone thinks that because I'm a health coach, I must not love food.
• 11:44
  SPEAKER_00: It is my favorite thing.
• 11:45
  SPEAKER_00: Look at this bowl.
• 11:46
  SPEAKER_00: See this bowl?
• 11:47
  SPEAKER_00: This bowl is as big as my head.
• 11:48
  SPEAKER_00: I just finished a whole dinner meal of that bowl because I love to eat.
• 11:52
  SPEAKER_00: And I have built my life around meat and potatoes.
• 11:54
  SPEAKER_00: All right, I'm a meat and potatoes girl.
• 11:56
  SPEAKER_00: That is my favorite steak and potatoes, French fries in particular, my favorite.
• 12:01
  SPEAKER_00: So, what do I do to eat those things and be able to eat more of those things?
• 12:04
  SPEAKER_00: I work out and I move because it is super helpful and I like to build up muscle mass and be independent and be Wonder Woman.
• 12:10
  SPEAKER_00: All right.
• 12:11
  SPEAKER_00: I don't care what your motivation is to look good naked, to open jars when you're older, to get off the ground and get down on the ground to play with your kids, to not break a hip and strengthen your bones, to be able to do a pull-up, to be able to do a push-up.
• 12:23
  SPEAKER_00: I don't care.
• 12:24
  SPEAKER_00: Move.
• 12:25
  SPEAKER_00: We need to be strength training.
• 12:26
  SPEAKER_00: Number one.
• 12:27
  SPEAKER_00: Number two, that hour outside the gym, how much more are we moving?
• 12:31
  SPEAKER_00: I was a pharmacist who stood all day and worked all around medications.
• 12:35
  SPEAKER_00: I thought I got so many steps.
• 12:36
  SPEAKER_00: No, I really didn't, but I was standing all day.
• 12:39
  SPEAKER_00: Now I'm a health coach, which you would think would be healthier, and I sit on my ass most of the day.
• 12:43
  SPEAKER_00: I sit doing check-ins, I sit in front of this computer reporting a COD, reporting a podcast, reporting a podcast, guys.
• 12:49
  SPEAKER_00: Recording a podcast.
• 12:51
  SPEAKER_00: I could be walking on my my step, you know, my treadmill right now, but you guys wouldn't hear me.
• 12:56
  SPEAKER_00: So for the sake of this podcast episode, I probably have 5,000 steps today.
• 13:00
  SPEAKER_00: So I will be getting on that walking pad behind me after this, after I record this episode.
• 13:06
  SPEAKER_00: But movement.
• 13:07
  SPEAKER_00: If you're only working out that one hour of the day and you're sedentary for the other 23, we are not moving enough.
• 13:14
  SPEAKER_00: Not in any way, shape, or form.
• 13:15
  SPEAKER_00: So get your movement up to increase sensitivity of insulin and your metabolic rate.
• 13:21
  SPEAKER_00: Okay.
• 13:22
  SPEAKER_00: It also helps us become way more resilient to stress.
• 13:25
  SPEAKER_00: When we are lifting heavy things and we are pushing ourselves and we are just adapting to that type of hard shit mentally, we become so much more unfazed by the little stuff in life.
• 13:36
  SPEAKER_00: We're like, eh, we can blow that off.
• 13:38
  SPEAKER_00: Eh, or eh, I'm so badass.
• 13:40
  SPEAKER_00: I just did a full push-up.
• 13:41
  SPEAKER_00: Nobody could tell me nothing.
• 13:43
  SPEAKER_00: We become more mentally resilient, more resilient to stress.
• 13:46
  SPEAKER_00: It is awesome.
• 13:47
  SPEAKER_00: It is awesome.
• 13:48
  SPEAKER_00: And then long walks outside in nature, getting sunshine in your eyeballs in the morning.
• 13:53
  SPEAKER_00: So doing that with a walk also helps with cortisol regulation and helping us feel less stressed, which is what we all need today in this society that we're all in.
• 14:02
  SPEAKER_00: And then 10-minute walks after eating really, really, really, really, really insanely helps insulin.
• 14:10
  SPEAKER_00: So that we don't get that crazy spike.
• 14:12
  SPEAKER_00: It actually pushes it into the cells that need it, regardless of insulin resistance.
• 14:17
  SPEAKER_00: So that could be something you add to your days now, walking around the office after lunch just for 10 minutes.
• 14:22
  SPEAKER_00: That'll help you tremendously if we do think it's hormone issues that are going on.
• 14:27
  SPEAKER_00: So that is number three.
• 14:30
  SPEAKER_00: Okay.
• 14:30
  SPEAKER_00: Uh, number four.
• 14:32
  SPEAKER_00: Who can guess what number four is?
• 14:33
  SPEAKER_00: I feel like you guys have to know me by now, listening to this.
• 14:36
  SPEAKER_00: But number four is going to be stress and recovery.
• 14:39
  SPEAKER_00: All right.
• 14:40
  SPEAKER_00: So I just said movement will help us become more stress resilient.
• 14:44
  SPEAKER_00: But if we don't tackle stress, if we are eating perfectly nutrient-wise, if we are overworking, we are working out too much, we are putting so much stress on our body, but we're also not handling what's going on in our head.
• 14:58
  SPEAKER_00: We're not addressing work stress.
• 15:01
  SPEAKER_00: We are not putting ourselves into parasympathetic activity.
• 15:04
  SPEAKER_00: We're just in fight or flight all day.
• 15:06
  SPEAKER_00: If we are not addressing breath work or just helping our body breathe a little better, you know, on our consult calls, I ask our clients, like on a scale of one to 10 on an average day, how stressed do you feel?
• 15:18
  SPEAKER_00: And a lot of women say like seven to eight, some say 12, some say 10.
• 15:24
  SPEAKER_00: And that number is perceived stress from how you feel.
• 15:27
  SPEAKER_00: That is work deadlines, that is kids, that is like husband is doing something, right?
• 15:33
  SPEAKER_00: Like that is your to-do list.
• 15:34
  SPEAKER_00: That is navigating from A to B and how much is on your schedule.
• 15:37
  SPEAKER_00: What you're not taking into account is undereating, overeating, undertraining, overtraining, the amount of toxins and just overload your body is going through, sugar, like alcohol, smoking, vaping.
• 15:50
  SPEAKER_00: You're not taking into account any of those stressors that your body is also under.
• 15:54
  SPEAKER_00: So it's probably worse than just your perceived stress.
• 15:57
  SPEAKER_00: So we really have to work on stress and recovery, and that does not mean that we pop ashwagandha and we say, YOLO, no, nope, no, no, nope.
• 16:07
  SPEAKER_00: That means we carve out time to get sunshine on our eyeballs in the morning.
• 16:11
  SPEAKER_00: We carve out time to take some little nature stress walks.
• 16:14
  SPEAKER_00: And I'm not talking about with your dog, because I don't know if your dogs are like my dogs, but I can only get about 15 feet on a walk with Finley because he is on a snifari.
• 16:24
  SPEAKER_00: And then I learned that sniffing is how a dog, it's basically like a dog's social media, and it is so good enrichment for them that I feel terrible when I don't let him have a snifari.
• 16:35
  SPEAKER_00: So I'm not getting any steps.
• 16:36
  SPEAKER_00: In fact, I'm standing in the hot ass sun in Texas while he is having a heyday, scrolling his doggy Instagram of the bush outside our apartment.
• 16:45
  SPEAKER_00: Okay.
• 16:46
  SPEAKER_00: So don't take your dogs.
• 16:49
  SPEAKER_00: But we need to be putting aside some time for breath work.
• 16:53
  SPEAKER_00: We need to be, you know, letting things, we don't need to be multitasking at every second.
• 16:58
  SPEAKER_00: And trust me, as the queen of multitasking, y'all, I was a pharmacist.
• 17:02
  SPEAKER_00: You can't be successful as a pharmacist unless you can multitask like five things at one time.
• 17:06
  SPEAKER_00: I get it.
• 17:07
  SPEAKER_00: But I had to learn to be more present in the moment and not whatever, right?
• 17:14
  SPEAKER_00: It's more of how relaxed can I be while doing this thing versus how quick can I get this, this, this, and this, that, this done.
• 17:21
  SPEAKER_00: So while the coffee's brewing, maybe we're not doing another activity at the same time.
• 17:26
  SPEAKER_00: We're just sitting and breathing while the coffee's brewing so that we can start our day.
• 17:30
  SPEAKER_00: Okay.
• 17:31
  SPEAKER_00: So it will take some adjustment.
• 17:33
  SPEAKER_00: This is gonna be the hardest part, hardest part.
• 17:35
  SPEAKER_00: That's like the second time I've done that.
• 17:37
  SPEAKER_00: Hardest part for most people is taking the time to de-stress in our stressed out society, letting your mind, getting a therapist, like something that's gonna help you find a hobby that can take your brain, read, right?
• 17:50
  SPEAKER_00: Like I'm reading fiction right now, and it really is so helpful that I'm not on my phone and it is helping me decompress and de-stress.
• 17:57
  SPEAKER_00: And then recovery is also part of that because we have some women who like to work out six or seven days a week.
• 18:03
  SPEAKER_00: Absolutely not.
• 18:04
  SPEAKER_00: We need a full rest day, if not two.
• 18:06
  SPEAKER_00: So if we are overdoing it, no wonder your cortisol is gonna be high.
• 18:11
  SPEAKER_00: No wonder shit is gonna be in the toilet.
• 18:13
  SPEAKER_00: Sex hormones are not gonna be where they're supposed to be.
• 18:16
  SPEAKER_00: We need to focus on more recovery.
• 18:18
  SPEAKER_00: Okay.
• 18:18
  SPEAKER_00: And number five, who's surprised at number five?
• 18:22
  SPEAKER_00: No one.
• 18:22
  SPEAKER_00: It's just the most underrated, and this is also going to piggyback off of stress and recovery.
• 18:27
  SPEAKER_00: Number five is sleep.
• 18:29
  SPEAKER_00: Sleep, y'all.
• 18:30
  SPEAKER_00: Please prioritize your sleep.
• 18:32
  SPEAKER_00: It's mostly the men who have a problem with this.
• 18:34
  SPEAKER_00: There's a bunch of men that I always talk to that are like, well, I sleep like five to six hours and it's fine.
• 18:38
  SPEAKER_00: More, it's like four to six.
• 18:39
  SPEAKER_00: Like I can survive off of five hours.
• 18:41
  SPEAKER_00: It's cool.
• 18:42
  SPEAKER_00: No, you can't.
• 18:42
  SPEAKER_00: No, you can't.
• 18:43
  SPEAKER_00: You're probably actually feeling really fucking terrible and you don't know how good you can feel.
• 18:49
  SPEAKER_00: Uh, women, look, new moms, this is not you.
• 18:52
  SPEAKER_00: This is not for you.
• 18:53
  SPEAKER_00: Okay, you gotta do what you gotta do.
• 18:54
  SPEAKER_00: This is no way, shape, or form attacking new moms because you are not even part of this equation right now.
• 18:58
  SPEAKER_00: Your hormones are coming back.
• 19:00
  SPEAKER_00: You are dealing with something that not everyone, I can't.
• 19:04
  SPEAKER_00: The Finn is like having the best time on the couch right now.
• 19:06
  SPEAKER_00: If you're watching this on video, you just see him like rolling around.
• 19:10
  SPEAKER_00: It's distracting.
• 19:11
  SPEAKER_00: My son is distracting, he needs to get a job.
• 19:14
  SPEAKER_00: So maybe I'll have him be part of this podcast so we start monetizing.
• 19:18
  SPEAKER_00: He needs to start paying his way for his treats.
• 19:21
  SPEAKER_00: But sleep needs to be part of the conversation.
• 19:24
  SPEAKER_00: We need a really good sleep hygiene routine, which means, which means we stop scrolling.
• 19:29
  SPEAKER_00: A lot of people do scroll.
• 19:31
  SPEAKER_00: We gotta get off the phones at night, all right?
• 19:32
  SPEAKER_00: At least an hour before bedtime.
• 19:34
  SPEAKER_00: We need to make our rooms pitch black, whether that's with curtains or whether that's with an eye mask.
• 19:38
  SPEAKER_00: I prefer an eye mask, all right?
• 19:40
  SPEAKER_00: We need cold temperatures.
• 19:42
  SPEAKER_00: So whatever is cool to you while you sleep, I like a crisp 68 degrees so I can be a little cozy under the blankets, all right?
• 19:50
  SPEAKER_00: You guys need to keep that cold.
• 19:51
  SPEAKER_00: We need to, a lot of people do really well when they don't eat before bed.
• 19:56
  SPEAKER_00: Um, you know, two to three hours before bed.
• 19:58
  SPEAKER_00: A lot of people do well.
• 19:59
  SPEAKER_00: Other people do better when they do eat before bed.
• 20:02
  SPEAKER_00: So it will be a person-by-person basis.
• 20:04
  SPEAKER_00: Try and test it out for yourself.
• 20:06
  SPEAKER_00: You know, eat before bed four nights in a row, see how it feels, and then don't eat before bed four nights in a row and see how your sleep is.
• 20:13
  SPEAKER_00: I would also keep liquids to a minimum, like an hour or two before bed, because you will get up to have to pee.
• 20:20
  SPEAKER_00: It just is a thing, you know, it is what it is.
• 20:23
  SPEAKER_00: But if you do get up to pee, you want to make sure that you are going back to sleep after that.
• 20:28
  SPEAKER_00: We're not checking the foam, do not look at a clock, do not anything.
• 20:30
  SPEAKER_00: Just go right into your bathroom and right out and don't turn the light on in your bathroom.
• 20:34
  SPEAKER_00: I have these, like I got them on Amazon, these little like low dim night lights that pop on in the bathroom so that ladies we can like see the fucking toilet and we don't fall in, or like do men, so you don't pee all over the seat.
• 20:48
  SPEAKER_00: I have these little dim night lights that I got on Amazon, and they are amazing because when we turn on that bright light or when we look at our phones, it sends that cortisol signal to our brain like, hey, you should probably wake up now.
• 21:00
  SPEAKER_00: It might be time to wake up, and it's not, so you have a hard time going to sleep.
• 21:04
  SPEAKER_00: So, all of that, maybe we need some supplementation, like magnesium glycinate is great before bed.
• 21:08
  SPEAKER_00: Most people could use three to four hundred about 30 to 60 minutes before going to bed.
• 21:12
  SPEAKER_00: Always check with your doctor before starting new supplements.
• 21:15
  SPEAKER_00: Glycine could be another one that you could try.
• 21:17
  SPEAKER_00: Again, talk to your doctor before starting new supplements.
• 21:20
  SPEAKER_00: I don't love melatonin unless we are coming back from like a jet lag situation or like changing time zones and having to re-incorporate all of that in.
• 21:29
  SPEAKER_00: But definitely sleep is gonna help you so much because this is where our hormones re-regulate, we store our memories, our body recovers from the gym.
• 21:37
  SPEAKER_00: This is where we get the most progress from.
• 21:39
  SPEAKER_00: If we are not getting in enough sleep, we are definitely gonna have dysregulated blood sugar the next day, dysregulated cravings, hunger hormones.
• 21:45
  SPEAKER_00: It's gonna be a shit show.
• 21:47
  SPEAKER_00: So before we blame our hormones, did we all check those five things?
• 21:53
  SPEAKER_00: Okay, come back and let me know how it is.
• 21:56
  SPEAKER_00: I'm gonna attach a freebie that I have for you guys on the five pillars of lifestyle change because there is one additional one in there for environment, and I'll have you guys download that so that you can see what I mean by your environment.
• 22:09
  SPEAKER_00: And then there is a self-assessment in there as well, so you can see how well you're doing based on these categories, and then what you need to change to move forward and feel great.
• 22:19
  SPEAKER_00: So, this is part of our foundation's first framework at Team BDN coaching.
• 22:22
  SPEAKER_00: All clients have these adjustments with nutrition training, stress, nervous system, and sleep support.
• 22:27
  SPEAKER_00: And then supplements are at the very top because just like we discussed last episode, supplements are supplemental.
• 22:33
  SPEAKER_00: Yay! All right, guys, I hope you have an amazing week.
• 22:36
  SPEAKER_00: Enjoyed this episode and learned something.
• 22:38
  SPEAKER_00: Send me some messages online, screenshot, let me know you're listening.
• 22:41
  SPEAKER_00: And until next time.