Latest / Health Unscripted / Ep. 53: We’ve Overcomplicated Women’s Health

Transcript

Ep. 53: We’ve Overcomplicated Women’s Health · Health Unscripted

• 0:09
  SPEAKER_00: What's up, guys?
• 0:10
  SPEAKER_00: Welcome back to another episode of Health Unscripted.
• 0:12
  SPEAKER_00: Today we're gonna be talking about how the wellness industry has made women's health way too freaking complicated.
• 0:18
  SPEAKER_00: We're talking about the supplements, the testing, the protocols, the morning routines, the detoxes, the biohacks.
• 0:23
  SPEAKER_00: Holy crap, how do we even have enough time for this in a day?
• 0:26
  SPEAKER_00: We don't.
• 0:27
  SPEAKER_00: And I just want to say if you are watching this on video, yes, we have a new backdrop.
• 0:30
  SPEAKER_00: Your girl moved last week.
• 0:31
  SPEAKER_00: So on Friday I moved into a new place.
• 0:33
  SPEAKER_00: I had storm damage in my old place leaking, all the things, no fun.
• 0:37
  SPEAKER_00: So we're in a new place, we're getting settled, we're trying to figure out the office situation.
• 0:40
  SPEAKER_00: But for right now, we get a bookshelf and my walking pad in the back.
• 0:43
  SPEAKER_00: So at least you know, practicing what I'm preaching.
• 0:46
  SPEAKER_00: And I actually would be recording this on my walking pad if I wasn't so worried about the background noise.
• 0:51
  SPEAKER_00: So I like to multitask.
• 0:54
  SPEAKER_00: But let's dive into this week's episode.
• 0:55
  SPEAKER_00: So the wellness industry has made women's health so complicated.
• 1:00
  SPEAKER_00: It doesn't require a 17-step morning routine,$800, even more than that now of testing like 15 different supplements, a glucose monitor, a cortisol cocktail, a detox protocol, a parasite cleanse.
• 1:13
  SPEAKER_00: Um, holy cow! Like we're trying to hack our way to health that we actually stop doing the boring things that actually work.
• 1:20
  SPEAKER_00: And you guys know if you follow me on social media, I promote the boring stuff all day long.
• 1:26
  SPEAKER_00: Okay.
• 1:26
  SPEAKER_00: So what I want to talk about first is when did becoming healthy start being a full-time job?
• 1:32
  SPEAKER_00: So at some point, like it is a full-time fucking job.
• 1:35
  SPEAKER_00: You wake up, you realize like you can't look at your phone yet because of dopamine, and then we need cortisol or we need sunshine in our eyeballs to, you know, lower cortisol, but we can't drink coffee as soon as we wake up and we need to drink electrolytes or lemon water, or do we do like chlorophyll or spirinolina now?
• 1:51
  SPEAKER_00: There's so many different things, greens, powders, we have creatine, collagen, magnesium, probiotics, adaptogens, like asphaltonda.
• 1:58
  SPEAKER_00: Like it has become so freaking complicated, and there's so many different people online spouting different things.
• 2:05
  SPEAKER_00: And then God forbid you're even a little bit bloated, tired, you gain a little bit of weight, or your periods are irregular for one month.
• 2:12
  SPEAKER_00: TikTok has diagnosed you with like a whole thing of insulin resistance, adrenal fatigue, parasites, candida, right?
• 2:18
  SPEAKER_00: So that needs to be broken down.
• 2:21
  SPEAKER_00: And no wonder we're fucking exhausted, right?
• 2:24
  SPEAKER_00: No wonder women are like, how do I even do this?
• 2:26
  SPEAKER_00: So the problem isn't that all of those things are bullshit though.
• 2:31
  SPEAKER_00: Some of them are actually quite useful.
• 2:33
  SPEAKER_00: And the problem is that we become lost in the ability to distinguish between foundational, helpful, completely unnecessary, right?
• 2:40
  SPEAKER_00: We're just scrolling social media and we see all these things.
• 2:43
  SPEAKER_00: And if you don't know, you don't know, we don't have the discernment to know what is actually right and what is actually wrong.
• 2:49
  SPEAKER_00: So wellness became so complicated because there's always a new mechanism being marketed.
• 2:55
  SPEAKER_00: Like one year it's cortisol, the next it's gut health, the next it's parasites.
• 2:58
  SPEAKER_00: Now we have a nervous system and mitochondria and peptides.
• 3:02
  SPEAKER_00: So there's always something that the wellness industry has a different take on.
• 3:06
  SPEAKER_00: None of those concepts are inherently fake.
• 3:10
  SPEAKER_00: And that's what makes the marketing so effective, is there actually is a little kernel of truth to them.
• 3:16
  SPEAKER_00: And like like cortisol exists, insulin matters, gut health matters, micronutrient deficiencies exist.
• 3:21
  SPEAKER_00: But then the internet jumps from like the pathway that may influence X, and this is why you can't lose weight because of cortisol, because of your gut health, because of whatever.
• 3:32
  SPEAKER_00: So that's where like the nuance disappears is we take a black and white approach instead of looking at what's in the middle.
• 3:38
  SPEAKER_00: And then, you know, women aren't just buying supplements, they're buying the explanations that the marketing is preying on their emotional form of.
• 3:47
  SPEAKER_00: So they're trying to get you by saying this is your absolute problem.
• 3:51
  SPEAKER_00: And then of course they sell the solution.
• 3:52
  SPEAKER_00: And it has a little kernel of truth, but there's no nuance at all.
• 3:57
  SPEAKER_00: So it's very compelling.
• 3:58
  SPEAKER_00: I totally get it.
• 3:59
  SPEAKER_00: And I definitely have empathy for all of this because I used to be one of those women who fell for all of this all the time.
• 4:05
  SPEAKER_00: And even as a pharmacist, uh, getting into bodybuilding and all of that back in the day, I was like, oh, fat burners, oh, this, this is what I need to stop doing.
• 4:14
  SPEAKER_00: No, now that I so much know better, it's why I'm tackling this industry with you guys.
• 4:18
  SPEAKER_00: So when I have a client who comes to me taking all of these different supplements, like a multivitamin, a greens powder, you know, uh digestive enzymes, berberine, uh, ashwagon, that's a big one sometimes.
• 4:29
  SPEAKER_00: We see, or asking if they need dim or collagen or creatine, I like to ask them why they're taking each one.
• 4:35
  SPEAKER_00: Okay.
• 4:36
  SPEAKER_00: Often the answer is, oh, I heard it was good for hormones, or oh, I heard it was good for fat loss.
• 4:42
  SPEAKER_00: I heard that I needed it.
• 4:43
  SPEAKER_00: Sometimes it's my doctor said I needed to take it because I had a deficiency, like vitamin D, right?
• 4:48
  SPEAKER_00: Or magnesium or something like that.
• 4:50
  SPEAKER_00: So supplements aren't always inherently bullshit.
• 4:53
  SPEAKER_00: But if you know my foundation's first framework, we like to work on nutrition, training, lifestyle, nervous system, how we're sleeping before we add on all these unnecessary supplements because there should be a reason why we're taking them and it's to fill in gaps.
• 5:08
  SPEAKER_00: Supplements are supplemental.
• 5:10
  SPEAKER_00: We have, you know, all these people taking all these things just for a little, a little edge up or a little hack.
• 5:16
  SPEAKER_00: And really what you're doing is probably overwhelming your system, overburdening your liver.
• 5:20
  SPEAKER_00: And half the time, the supplements that are sold don't even include the ingredients that they say they do.
• 5:25
  SPEAKER_00: So there's problem 113 with the wellness industry, right?
• 5:29
  SPEAKER_00: And that's like at the bottom of the list.
• 5:31
  SPEAKER_00: So the Instagram reels and the TikToks also don't tell you the nuance of the supplements.
• 5:36
  SPEAKER_00: Like how long are you supposed to be taking them?
• 5:37
  SPEAKER_00: At what dosages are you supposed to be taking them?
• 5:39
  SPEAKER_00: So women end up taking these things indefinitely.
• 5:42
  SPEAKER_00: Men, so do you.
• 5:43
  SPEAKER_00: So, you know, uh, the specific problem is more so we need to figure out why we're taking the things we're taking and we need to stop just falling for the social media stuff.
• 5:53
  SPEAKER_00: But marketing inherently is how it became so complicated because it is so, so, so profitable.
• 6:00
  SPEAKER_00: And then we have the testing and the root cause trap.
• 6:02
  SPEAKER_00: And that is where I do not want our company to fall into that.
• 6:05
  SPEAKER_00: So I'm very careful with how I word things and also how we fix it.
• 6:10
  SPEAKER_00: So more data doesn't necessarily mean like better protocols, better health care, better results.
• 6:17
  SPEAKER_00: Sometimes we just have too much data that's unnecessary and a waste of your money.
• 6:21
  SPEAKER_00: I know other functional teams out there who do automatically off the bat Dutch tests, GI maps, uh, they make you do a glucose monitor, food sensitivity panels, which are bullshit, uh, a ton of lab work, like even more than what's necessary.
• 6:35
  SPEAKER_00: Genetic testing is now becoming a new thing.
• 6:38
  SPEAKER_00: They sync up your wearables to everything.
• 6:40
  SPEAKER_00: So I know someone recently who just spent over five grand joining another functional team for all of these tests down to like mold, everything.
• 6:49
  SPEAKER_00: Sometimes they can provide useful information in like the right clinical context.
• 6:54
  SPEAKER_00: But what is the result?
• 6:56
  SPEAKER_00: You know, what we find on those tests, how is it gonna change what we're actually going to do?
• 7:02
  SPEAKER_00: A lot of the times I can just tell by your symptoms and by some lab work that you've had done, what way we need to move forward.
• 7:08
  SPEAKER_00: And so if someone, this is why we do our foundations first approach, if someone hasn't consistently addressed sleep, nutrition, how much they're uh eating, uh tracking macros, movement, resistance training, stress management, they have no plan there.
• 7:22
  SPEAKER_00: They're not doing the basics at all.
• 7:24
  SPEAKER_00: Do we really need thousands of dollars worth of specialty testing?
• 7:28
  SPEAKER_00: Probably not.
• 7:29
  SPEAKER_00: Okay.
• 7:30
  SPEAKER_00: And then we can address like the phrase root cause, right?
• 7:34
  SPEAKER_00: Because sometimes there isn't one root cause.
• 7:37
  SPEAKER_00: A woman might have like poor genetics, bad sleep, low energy availability from under-eating forever, high stress, medication side effects.
• 7:45
  SPEAKER_00: Maybe she's in perimenopause, maybe we have low activity.
• 7:48
  SPEAKER_00: And that is more physiology, not a scavenger hunt of like all the tests of like, aha, this is mold.
• 7:54
  SPEAKER_00: Sometimes it's just the basics and sometimes it's just the phase of life that you're in and actual physiological hormone changes that are supposed to be happening, or because our body is such a really smart machine, it is it adapting to the stimulus that we're giving it, like low sleep, low energy availability, all of that.
• 8:12
  SPEAKER_00: So optimization has replaced basic health behavior.
• 8:16
  SPEAKER_00: And I know that I say the words like optimal a lot, optimal labs, but there's a difference between like functional, what we want for health, and then this optimal biohacking crap.
• 8:27
  SPEAKER_00: Like, do we really need cold plunges, red lights, sauna, CGMs?
• 8:33
  SPEAKER_00: Um, how many sleep trackers do we need?
• 8:35
  SPEAKER_00: Do we need mouth tape, blue light glasses, red light lamps, um, cortisol cocktails, grounding mats, right?
• 8:42
  SPEAKER_00: There's so many different things now that are out for optimal health and biohacking and all of that.
• 8:49
  SPEAKER_00: And the thing is, is like, not a lot of them have any data either.
• 8:53
  SPEAKER_00: And now data's coming out that might contradict some of that.
• 8:55
  SPEAKER_00: So, like cold plunges, don't do it after a workout.
• 8:57
  SPEAKER_00: It could be bad for muscle recovery.
• 9:00
  SPEAKER_00: Instead, you should do heat.
• 9:01
  SPEAKER_00: So, all these people who are doing cold plunges after workouts, you know, they they think it's a good way to cool down or to get muscles.
• 9:09
  SPEAKER_00: It's not.
• 9:10
  SPEAKER_00: So, all of this is kind of like worrying about the air freshener you're putting in your car when your car, like your engine doesn't have any oil.
• 9:18
  SPEAKER_00: So it doesn't have the things it actually needs to run, but we're worrying about how it smells and the aesthetics.
• 9:23
  SPEAKER_00: Does that metaphor kind of make sense?
• 9:25
  SPEAKER_00: Like if you're someone who's sleeping five and a half hours, getting 60 grams of protein in, which is like most women, barely eating a single vegetable, your sedentary at a desk job, maybe you're not getting any movement outside of your workouts.
• 9:39
  SPEAKER_00: We're drinking multiple nights a week, we're just, you know, chronically going back and forth between dieting.
• 9:45
  SPEAKER_00: We have bigger things to worry about here, and creatine is not gonna save you, right?
• 9:48
  SPEAKER_00: Like that's not gonna be the saving grace that we have for you.
• 9:52
  SPEAKER_00: So, what actually deserves most of your attention?
• 9:57
  SPEAKER_00: Okay.
• 9:57
  SPEAKER_00: That is what I try to focus on.
• 9:59
  SPEAKER_00: That is what I do with my clients, and it is the unsexy stuff.
• 10:02
  SPEAKER_00: It is not the stuff that sells, and that is why I'm not gonna say in any way that we are struggling because we're not, but let's just say if I wanted to take advantage of women and I wanted to sell the next best hormone balancing protocol and whatever, I could tweak it so easily in messaging to do that, but then I would be practicing out of integrity just to make sales.
• 10:22
  SPEAKER_00: And sometimes I'm like, listen, we can do that hook, and then we get them in and then we have them do the right stuff, but I still don't feel comfy lying on the internet like that because it's not just that one thing.
• 10:35
  SPEAKER_00: I want to be able to say to you guys, there's nuance, it's not black and white, it's gray, this is how we achieve this balance.
• 10:41
  SPEAKER_00: It's gonna be hard.
• 10:42
  SPEAKER_00: Maybe the answer is simple, but it's not easy to implement, and that's why you need a coach to help you do it.
• 10:47
  SPEAKER_00: How do we navigate all of this crap on social media and all of these options and overcomplicated health without making it a full-time job?
• 10:55
  SPEAKER_00: Okay.
• 10:56
  SPEAKER_00: So here is what my hierarchy of like the foundations first, what deserves most of your attention.
• 11:02
  SPEAKER_00: All right.
• 11:03
  SPEAKER_00: Actually eating food and enough food.
• 11:06
  SPEAKER_00: This is why I will never shut up about tracking your intake.
• 11:09
  SPEAKER_00: And it's not because it's for diets and it's not disordered.
• 11:12
  SPEAKER_00: If you are going to buy a house or buy anything, save for anything, you need to know your finances.
• 11:17
  SPEAKER_00: You need to know how much income you have coming in, and you need to know how much you're spending out.
• 11:21
  SPEAKER_00: If you have a budgeting app, you will know what you're spending everything on, how much is going to groceries, how much is going to dining out, how much is going to shopping or personal care or beauty, right?
• 11:30
  SPEAKER_00: It separates things into categories.
• 11:32
  SPEAKER_00: That is how I look at macro tracking.
• 11:35
  SPEAKER_00: If we have a specific health goal, physique goal, we need to know how much income we have coming in, how much food we have coming in, and where we're allocating it as far as fats, carbs, fiber, protein, sodium, right?
• 11:46
  SPEAKER_00: Like we need to know what it's doing so that we can make changes if we're spending too much, if we're not bringing enough in, right?
• 11:52
  SPEAKER_00: So we need to actually pay attention to our food.
• 11:55
  SPEAKER_00: And I know most of you know this, but we need adequate calories.
• 11:58
  SPEAKER_00: We can't just live in a diet.
• 12:00
  SPEAKER_00: We can't live in a 14 to 1600 calorie state forever as women.
• 12:04
  SPEAKER_00: Uh, it will depend on how tall you are, your body size, all of that.
• 12:07
  SPEAKER_00: But for the majority, most of us are just not eating enough and eating enough of the right thing.
• 12:12
  SPEAKER_00: So mostly nutrient-dense foods, enough calories, taking diet breaks, adequate protein.
• 12:18
  SPEAKER_00: I would say a good rule of thumb is one gram of protein per pound of your ideal body weight.
• 12:22
  SPEAKER_00: Okay.
• 12:23
  SPEAKER_00: So if you are 180 pounds, five, two, and your body fat percentage is 40%, we want to get you down to probably 140, 145.
• 12:33
  SPEAKER_00: That would be enough protein to start at.
• 12:35
  SPEAKER_00: Okay.
• 12:35
  SPEAKER_00: So ideal body weight.
• 12:37
  SPEAKER_00: What we want to get down to, that would probably be a good rule.
• 12:39
  SPEAKER_00: If you have more muscle mass, we probably need more protein.
• 12:42
  SPEAKER_00: Uh, that would be a nuanced discussion with me as well.
• 12:45
  SPEAKER_00: So carbohydrates and fats, I want you guys to remember, are not enemies.
• 12:49
  SPEAKER_00: Fat does not make you fat.
• 12:50
  SPEAKER_00: Carbohydrates don't make you fat.
• 12:52
  SPEAKER_00: Water does follow carbohydrates.
• 12:53
  SPEAKER_00: So if you do eat a lot of them and you start to notice the scale go up, it could just be water fluctuation happening.
• 12:58
  SPEAKER_00: It will balance out.
• 12:59
  SPEAKER_00: I promise you.
• 13:01
  SPEAKER_00: Once we work out really hard, our muscles, glycogen stores go down.
• 13:05
  SPEAKER_00: And so we're refilling those by eating more carbs and replenishing.
• 13:09
  SPEAKER_00: We want fiber.
• 13:10
  SPEAKER_00: So we need to pay attention to at least 25 grams of fiber per day.
• 13:14
  SPEAKER_00: If we like pooping, if we like not having insulin resistance, if we like feeling full and satisfied within our meals, we need to focus on those things.
• 13:22
  SPEAKER_00: Those are my bottom foundation, nutrition.
• 13:24
  SPEAKER_00: This is what we should be focusing on the most.
• 13:27
  SPEAKER_00: Okay.
• 13:27
  SPEAKER_00: Then, as you guys all know, because I preach this online so much, we need to build and maintain muscle mass, all right?
• 13:33
  SPEAKER_00: Resistance train consistently and continuously.
• 13:37
  SPEAKER_00: So three to four times a week, if you're doing none right now, two a week will be great.
• 13:42
  SPEAKER_00: Even if you have already done what you need to do and now you're in maintenance mode, two to three will be perfect for resistance training.
• 13:47
  SPEAKER_00: But we need to actually make it count.
• 13:49
  SPEAKER_00: We need to be lifting with intentionality.
• 13:52
  SPEAKER_00: We need to be following a structured program of progressive overload to where we're doing the same workouts for four to six weeks in a row at least, and we are moving through the movements and increasing the weight on those or the volume, the reps.
• 14:03
  SPEAKER_00: We need to make sure we have good form.
• 14:05
  SPEAKER_00: We don't need to lift to failure every time, but we don't need to just be like going through the movements.
• 14:09
  SPEAKER_00: We need to be intentional about our lifting and making it a good weight training session versus just I'm in here to check a box.
• 14:14
  SPEAKER_00: Some days it will be you're in there to check a box, but I still want you to mentally be doing a good job in the gym, or else it's just a waste.
• 14:22
  SPEAKER_00: So I need ladies strength training at any age, whoever's listening to this at any age.
• 14:28
  SPEAKER_00: The next hierarchy in the movement of training, which is the next step up, is to walk and get in movement outside of your workouts.
• 14:35
  SPEAKER_00: If we are only working out one hour a day, what are we doing for the other 23?
• 14:39
  SPEAKER_00: I hope that seven to eight of that is sleeping.
• 14:41
  SPEAKER_00: So then what are we sitting at a sedentary job?
• 14:43
  SPEAKER_00: Like how many steps are we getting in?
• 14:45
  SPEAKER_00: Are we going for walks?
• 14:46
  SPEAKER_00: Are we taking our dog for a walk?
• 14:47
  SPEAKER_00: We need to have more movement outside of our workouts.
• 14:50
  SPEAKER_00: Okay.
• 14:51
  SPEAKER_00: The next is going to be lifestyle support.
• 14:54
  SPEAKER_00: So sleep and nervous system support.
• 14:55
  SPEAKER_00: Sleep is not sexy.
• 14:56
  SPEAKER_00: When I tell you to sleep more, people are like, that's boring.
• 14:59
  SPEAKER_00: I don't need to.
• 15:00
  SPEAKER_00: I think I only need five or six hours of sleep.
• 15:01
  SPEAKER_00: No, you don't.
• 15:02
  SPEAKER_00: No, you don't.
• 15:03
  SPEAKER_00: You need seven plus.
• 15:04
  SPEAKER_00: Okay.
• 15:04
  SPEAKER_00: Even men who are listening to this, seven plus.
• 15:07
  SPEAKER_00: It is incredibly important for not only resetting and doing memories and all those things, but building muscle that we actually build muscle when we're not at the gym.
• 15:16
  SPEAKER_00: We tear it at the gym, but the building and the recovery process is where the magic happens.
• 15:21
  SPEAKER_00: So if we're not getting in good sleep, we're messing up hunger hormones, we're messing up insulin sensitivity, we're increasing cravings, we need sleep.
• 15:28
  SPEAKER_00: Please.
• 15:29
  SPEAKER_00: And then just kind of, you know, manage your actual life and lifestyle.
• 15:34
  SPEAKER_00: So if we're super stressed, we need some stress management techniques.
• 15:36
  SPEAKER_00: Maybe it's journaling, yoga.
• 15:38
  SPEAKER_00: How often do you actually take a pause during your day?
• 15:40
  SPEAKER_00: Are you always multitasking?
• 15:42
  SPEAKER_00: Let's try.
• 15:43
  SPEAKER_00: And when we're making coffee, instead of doing 18 other things, let's try and actually just do some deep breaths and staying still for once.
• 15:49
  SPEAKER_00: Do you let your brain turn off?
• 15:51
  SPEAKER_00: We need to manage our life.
• 15:52
  SPEAKER_00: That could be relationships and your workload, saying no more often, setting boundaries, alcohol intake, caffeine intake, all right?
• 16:00
  SPEAKER_00: Your environment, like are your health, are your relationships healthy for you?
• 16:04
  SPEAKER_00: Is your job healthy for you?
• 16:05
  SPEAKER_00: Or is it causing an immense amount of stress?
• 16:08
  SPEAKER_00: So we need to manage that part as well.
• 16:11
  SPEAKER_00: The stress will do more for you than a silly supplement ever could by controlling your actual lifestyle.
• 16:18
  SPEAKER_00: Amazing.
• 16:19
  SPEAKER_00: And then I do as a health professional and think everyone should get appropriate medical and preventive preventable care when you need it or when you when you should.
• 16:29
  SPEAKER_00: I think you should do all screenings, get basic labs every year.
• 16:32
  SPEAKER_00: Um, take medication when warranted if it's needed, right?
• 16:35
  SPEAKER_00: If you have persistent symptoms, get those checked out.
• 16:38
  SPEAKER_00: Let's not like wait on it, okay?
• 16:40
  SPEAKER_00: I love preventative screenings and care.
• 16:42
  SPEAKER_00: And I think that we should be getting labs at least for people minimum every year, but every six months would also be fantastic if we could.
• 16:49
  SPEAKER_00: And then what we see on those labs, and if we still have symptoms and we still have things going on, then the last little bubble at the top is supplements.
• 16:55
  SPEAKER_00: And those would be targeted supplements for what we're missing.
• 16:58
  SPEAKER_00: Maybe no matter what, how much sun we get outside, we still need a vitamin D supplement.
• 17:02
  SPEAKER_00: Maybe no matter what, we still need a magnesium supplement at night.
• 17:06
  SPEAKER_00: Those are two things I think everyone should be taking.
• 17:08
  SPEAKER_00: But do we really need electrolytes if we're eating most of our meals out or we're not really that active?
• 17:13
  SPEAKER_00: Probably not.
• 17:14
  SPEAKER_00: Too high of sodium there for most people.
• 17:16
  SPEAKER_00: So foundations first doesn't mean foundations only.
• 17:21
  SPEAKER_00: I'm not saying to like just eat healthy and exercise, but I'm saying like start with the highest impact interventions and then we can investigate what remains.
• 17:30
  SPEAKER_00: And do we really need all these fancy things that you can spend a thousand dollars on each month?
• 17:35
  SPEAKER_00: Probably not.
• 17:36
  SPEAKER_00: We can start saving money that way.
• 17:38
  SPEAKER_00: So what if you're someone who's like, but Ashley, I do all of that and I still feel like shit?
• 17:44
  SPEAKER_00: Because some of you actually do when I get on these consult calls.
• 17:47
  SPEAKER_00: Then we dive in deeper, then we investigate.
• 17:49
  SPEAKER_00: If you are consistently sleeping well, eating well, exercising how you should, recovering, and you're still, let's say, exhausted, losing hair, constipated, irregular cycles, uh, your GI is just messed up, we're bloating, we're still feeling just so tired all the time.
• 18:04
  SPEAKER_00: That's when we look deeper.
• 18:05
  SPEAKER_00: That's when we go into what's your thyroid look like, your iron, your B12, your blood sugar, right?
• 18:10
  SPEAKER_00: Do we have a diagnosis we're missing, like Hashimoto's or PMOS?
• 18:13
  SPEAKER_00: Uh, do we have sleep apnea?
• 18:15
  SPEAKER_00: You can't imagine how many people we have that we've actually had do sleep studies during our time here and found out they have sleep apnea, and that's why they're so tired, and that's why we're seeing some of the issues that we're seeing on their labs.
• 18:27
  SPEAKER_00: So it has to be whatever is appropriate for that person.
• 18:30
  SPEAKER_00: And that is the difference between individualized healthcare and custom plans and then wellness roulette, where we're just spinning a wheel and we're like, maybe I need this right now.
• 18:39
  SPEAKER_00: No, you don't.
• 18:39
  SPEAKER_00: That is what overcomplicates it, is when we have the wellness, the wellness roulette, and people think that they need all these things when you really don't, if you especially if you're not even getting in enough protein every day.
• 18:50
  SPEAKER_00: All right.
• 18:50
  SPEAKER_00: I don't want you guys to like leave this episode thinking that supplements and testing or biohacking is bullshit.
• 18:55
  SPEAKER_00: That's definitely not the point of this episode.
• 18:57
  SPEAKER_00: The point is that you shouldn't need a doctorate or a PhD,$600 monthly supplement budget and like a two-hour morning routine just to feel like you're taking care of yourself.
• 19:08
  SPEAKER_00: And I know when I get on the phone with people, they're like, this all seems like so much.
• 19:12
  SPEAKER_00: How do I have the time for this?
• 19:13
  SPEAKER_00: Plus kids, plus work, plus meal prepping and all the things.
• 19:17
  SPEAKER_00: Start with the things that have the biggest return.
• 19:19
  SPEAKER_00: Everyone's heard work smarter, not harder.
• 19:22
  SPEAKER_00: Do the things that actually matter first, get really fucking good at the basics.
• 19:26
  SPEAKER_00: Okay.
• 19:26
  SPEAKER_00: And if something still isn't right and we're mastering the foundations, then we dive in deeper and we investigate.
• 19:32
  SPEAKER_00: Okay.
• 19:33
  SPEAKER_00: If you do need someone to help you with the basics, that is exactly what our team does.
• 19:37
  SPEAKER_00: And it's funny because we are a premium service and the last line that most clients come to.
• 19:43
  SPEAKER_00: They've worked with coaches in the past, they've gone to their doctor, they're trying to do all the things right, and they still can't figure it out.
• 19:48
  SPEAKER_00: They were never taught that is when they come to us.
• 19:50
  SPEAKER_00: And then we hound in and we zone, zone in and zoom in on the basics, get you guys there first, and then we know enough to also go that step above and what we need to do for the basics.
• 20:03
  SPEAKER_00: Okay.
• 20:03
  SPEAKER_00: So anyone who isn't doing that for you is just kind of like pulling your chain and wanting to sell you something.
• 20:08
  SPEAKER_00: So your body's not like a never-ending optimization project, and your health doesn't have to become your entire personality in order to be fit or to be the person who is healthy.
• 20:19
  SPEAKER_00: I know that I base a lot of my routines and my habits and everything, they're baked into my lifestyle, but that's not my whole personality.
• 20:27
  SPEAKER_00: It may seem like that because I run a business off of that, but I also really enjoy like EDM and dubstep festivals and dancing.
• 20:35
  SPEAKER_00: And I enjoy happy hour and a good cocktail, and I am a dog mom, and I am definitely a Sagittarius and an Enneagram 3.
• 20:43
  SPEAKER_00: So my personality, you know, being fit and healthy is the least interesting thing about me, I hope.
• 20:48
  SPEAKER_00: All right.
• 20:49
  SPEAKER_00: So you don't have to be that way either.
• 20:51
  SPEAKER_00: It can just be baked into your personality.
• 20:55
  SPEAKER_00: So let me know if you guys have any questions on this.
• 20:58
  SPEAKER_00: Um, I love this topic and I always hear it.
• 21:01
  SPEAKER_00: One part of the thing I do wanna, I do want to say though, is even if we are mastering the foundations, sometimes the foundations can even seem overwhelming at the start because it's a lot all at once.
• 21:12
  SPEAKER_00: And this is why I also recommend working with a coach because we do it so slowly and like maybe one to two new habits here or there, we start you off on a sliding scale and not just say, here's everything you need to add into your program immediately right now.
• 21:25
  SPEAKER_00: Because that is overwhelming and you're gonna fail, you're gonna quit because it's too much.
• 21:29
  SPEAKER_00: So if you have never started caring about these things in the past or never had to, and now you do, it's gonna seem overwhelming.
• 21:36
  SPEAKER_00: But you have to start.
• 21:37
  SPEAKER_00: There is no alternative.
• 21:39
  SPEAKER_00: There is no TikTok supplement or Instagram thing or new hack or new peptide that's gonna come out that's gonna replace all of these things.
• 21:45
  SPEAKER_00: There's just not.
• 21:46
  SPEAKER_00: So even with the GLP ones, they're amazing for fat loss, but we may see more osteoporosis in the future.
• 21:52
  SPEAKER_00: We may see more sarcopenia in the future.
• 21:54
  SPEAKER_00: We are gonna see more hair loss and hormone issues for eating so low.
• 21:57
  SPEAKER_00: So eventually you still need these foundations and these basics to come off of the medication and maintain the results you got on the GLP one.
• 22:04
  SPEAKER_00: Okay.
• 22:04
  SPEAKER_00: I hate it.
• 22:05
  SPEAKER_00: This again, unsexy.
• 22:07
  SPEAKER_00: It's not complicated, but the way that you keep your results is the way that you get them.
• 22:11
  SPEAKER_00: So if you guys need some help, check the show notes for a link to our website, a link to book a free discovery call with me to see how we can help.
• 22:18
  SPEAKER_00: And then, of course, if you have any questions, shoot me a DM on Instagram.
• 22:22
  SPEAKER_00: I am very chatty over there.
• 22:23
  SPEAKER_00: Just send me, you know, a screenshot of the episode.
• 22:25
  SPEAKER_00: Tag me if you're watching this and you enjoy it.
• 22:27
  SPEAKER_00: And then as always, I would love a little rating or a five star review if you really enjoyed this.
• 22:31
  SPEAKER_00: Share with your friends.
• 22:32
  SPEAKER_00: And thank you guys so much.