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Is your metabolism shot? 4 ways to boost it! · SAY GRACE | Weight Loss + Health for Overwhelmed Women- Stress, Busy, Consistency, Realistic, Motivation, Starting Over, No Restrictions

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Music.
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Do you feel like you just can't lose weight? No matter what you try,
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your weight doesn't budge.
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Metabolism is often blamed for this, which can make most women feel super hopeless
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about actually losing weight.
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But today I'm sharing insight on how your metabolism actually works,
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exactly what the problems could be, and how to fix them.
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All right, y'all, this one is a hot topic. I know this one's gonna be a highly listened to episode.
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Because, okay, I am 37, looking at 38 real soon.
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And so a lot of people my age are, we're talking about our metabolism.
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We're like, oh, I just think over the past few years, like something's happened to my metabolism.
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You know, like it is a hot topic, okay?
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And we also hear all kinds of stuff that blames, you know, there are reasons
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that our metabolism could be shot, okay?
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But I want to talk about what metabolism actually is first before we dive into
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the facts about metabolism and specifically weight loss.
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So metabolism is how your body turns food and drink into energy,
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okay, to keep you alive and functioning and all the things.
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Like we talk about that a lot here, you know, is, I mean, I'm a weight loss
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dietitian and we talk mostly about weight loss, but we know that food and beverage serve us much more.
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You know, it serves our body in a much greater way than just worrying about weight loss, right?
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And so metabolism is that, right? It helps our body function.
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It is part of all the chemical processes that are happening in our body and our cells.
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And these processes are what help keep you doing things like moving,
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breathing, you know, healing your body and so much more, okay?
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And so when we keep these processes all balanced, it's called homeostasis.
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That's where our body wants to be because it thrives there, right?
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But every single dang day, we've got external and internal things that are causing
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our body to get thrown off, okay?
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And so your body's always trying to adjust back to that homeostasis because
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that's where it wants to be, okay?
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That's where it thrives. Now, we're going to hold that thought and we're going
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to come back to it, okay, because I do,
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it'll make sense when we get there, okay, but just kind of remembering that
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homeostasis is where we want to be with our metabolism because that's where
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it thrives the best, right?
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And metabolism, again, has a lot more to do with your body's overall function,
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you know, as well as weight loss, but it's more than just like the rate at which
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we lose weight, which a lot of people,
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that's all they think your metabolism is, right?
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So keep it in mind, all of our metabolisms do slow down with age.
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But it's probably not as much as you think, okay?
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So a 2021 study showed that the metabolic rate stays about the same from age 20 to 60, okay?
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So between the ages of 20 to 60, it's about the same.
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And then it drops 0.7% each year after that, okay? So when we hit 60,
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y'all, that's when it really kind of becomes like a struggle, okay?
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And you really, some of the things that I'm gonna talk about today,
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you really wanna have those in place.
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You really want to have a super healthy lifestyle going by the time you hit
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60 so that the impact of this change isn't so massive on you, okay?
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But I wanted to tell you, I said, okay, you know, we calculate calories and
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macros for our personal clients.
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And so I ran a Jane Doe because I was just so interested in this, right?
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And I'm not saying my program is, you know, exact or, you know.
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Don't, don't, don't take this to the bank, you know, but I did,
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I do think it's, it's pretty, I think it's something we can go by.
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And I used it on just like a Jane Doe. I put her at five, four. So she's five foot four.
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She weighs 150 pounds. Okay. And she's not very active.
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Okay. And so I just ran like a basic 5'4", 150-pound lady from the age of 20
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to the age of 60 in 10-year increments, okay? So I just kept running her numbers as if she was 20.
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Then again, as if she was 30, didn't gain any weight, didn't get any taller.
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Then as if she was 40, 50, and then all the way to 60, okay?
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And so for every 10 years of her life, her calorie needs only dropped by 61 calories.
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Okay, so from 20 to 30 years old, her calorie needs only dropped by 61.
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From 30 to 40, her calorie needs only dropped by 61 more.
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Okay, so the 20-year-old would get 243 extra calories per day compared to the 60-year-old.
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Okay, that's 40 years, y'all, and only 243 calories.
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Okay, and so I think this is important because a lot of us think like,
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oh, I hit 35 and now I must need 200 less calories than I did when I was 33.
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Like, and that's just not it. You know what I mean? And so these calorie increments
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are, first of all, as you get older, after you hit 60, your appetite does tend to go down.
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As we get older, so your body truly adjusts for this, right? But.
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In the meantime, between ages 20 and 60, we can be making these lifestyle adjustments
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so that we won't even miss those 243 calories because, again,
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it's over 40 years, you know?
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And so if we are taking a morning walk, if we are doing some yoga, if we are, you know,
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replacing that afternoon snack with, you know, veggies or something that's a
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little bit lighter than maybe, you know, the milkshake that you were having
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when you were 20 as an afternoon snack, like it adjusts, okay?
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And so, again, I just thought that was really important to mention here that it's not as great of a,
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like if I was to run the same woman, five, four, 150 pounds that came into my
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program as a 20-year-old versus
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a 60-year-old, like it wouldn't be that dramatically different, okay?
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A lot of times I think we get so in our heads about calories and calorie needs.
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Okay, I'm sorry, guys. I got to take a sip of water. This weather has been getting me.
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So where does that leave us, right? If it's only 243 calorie difference in a
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40-year age gap, right, where does that leave us?
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Well, the reality is, and I know your influencers and the internet and just
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your mental, you know, want to or whatever.
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The reality is, is that the metabolism is likely not the problem, okay?
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It's likely, like if you are struggling to lose weight at this season,
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whatever this season is in your life, if you are between 20 and 60 years old
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specifically, it is likely not directly related to your actual metabolism.
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It is likely your lifestyle factors that are contributing to these struggles, okay?
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And so I want to talk about that and I want to explain why I want,
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I think, again, I talk about that all this all the time, how I feel like if
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you understand why you are more likely to make the change, right?
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And so I want to really give you the rundown on metabolism and lifestyle factors
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and why it could be affecting your weight loss.
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Okay, so like we just talked about, right? Our body's main job is to make sure
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all the processes we just spoke about are running smoothly.
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Our body's main job is to make sure the heart is beating, the blood is pumping,
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the brain is working, okay?
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We are able to breathe, move, heal our skin if we get a cut,
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heal our ankle if we have a broken bone, like all these things,
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okay? That's our body's main job.
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I know we want our body's main job to be like just shedding fat left and right, but it ain't it, okay?
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So if you are not serving your body well every single day with enough water,
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with enough protein, with enough sleep, et cetera, right?
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If you're not serving your body with like the general things we need to be providing
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our body for it to be its best, then it is having to work extra hard to do the
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day-to-day things that it needs to do, okay?
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Trying, again, trying, like we mentioned earlier, trying to get it back. to homeostasis.
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Our body, regardless of what you want it to do, is always going to be trying
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to get back to homeostasis, okay?
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So if you are wrecking it with too much caffeine, too little sleep,
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a bunch of junk, a bunch of stress,
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right, then it's too busy trying to get back to homeostasis so that everything
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in there don't blow up, right?
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It's definitely not focusing on shedding fat for you, okay, on losing weight for you.
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This is a lot of times while I'll have some ladies that'll be like, I was on point.
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I was in my calorie deficit all week. I walked every day, you know,
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but I did have a pretty stressful week at work and I'm really,
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I'm pretty exhausted and I'm really tired.
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And then they weigh on Friday and they're like, oh my God, I'm up two pounds.
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Something is wrong with me.
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Something is wrong with my metabolism. I'm like, baby, no, like your body,
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you were stressed. You are exhausted.
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Your muscles are probably sore. Your body is doing everything it can right now
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to get back to homeostasis, to chill things out in there, right?
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It is not saying, oh yeah, let's shed some of this fat for this girl because
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she's been starving us all week.
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Like, no, that is not, that is not it, right? There's a lot of inflammation going on.
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There's a lot of things working in there. And so the scale is not going to magically
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show you the two pounds you think you deserve because you stressed your way
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through all your weight loss steps, you know?
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So anyway, I'm going to get into that in a little bit, in a bit more depth in a minute.
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But I personally, I want to tell you all about this because I think if you follow
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me on social, you've kind of like gotten a glimpse of it.
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But I was recently in a season of this, like personally.
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And I mean, I'm not going to sit here and lie. Like it is my MO to if Jess Shelby
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was up here right now, he would call me out all over the place.
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Like it is my standard of practice to be stressed all the time.
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It's like if there's not something to stress about, this girl gonna find something.
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You know what I mean? And so I don't know it's just like ingrained in me it
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was kind of like the culture I was around and so.
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In 2023 specifically when I relaunched the program and then all of 2024 just
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trying to like get our rhythm with it and just navigating some different things
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just a lot of changes a lot of like,
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I hate to not know things, y'all. I hate to be in the midst of something that I am not confident in.
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I don't know exactly what to do in. And so we had a lot of like back end stuff
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that just really stresses, stressed and continues to stress me out.
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So anyway, all this struggle, stress, okay, some uncomfortableness with other
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things in my life as well, right?
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So if you also remember, if you've been around that long, I was getting strep
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throat every five minutes.
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Okay. In 2023, I was getting the stomach bugs so often.
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Okay. And then in 2024, it turned into strep throat so often. Okay.
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And then towards the end of 2024, thought I had strep again.
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It turned out I needed to get all these tests run.
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Like my body was kind of giving me signs of some other things.
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And so that for me was like a real, a real awakening.
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I'm totally fine now, you know, thankful, right, to just, for body's healing or whatever.
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But that was an awakening for me to like, okay, you are doing everything except
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what your body needs you to do, which is to chill out,
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okay, to absolutely chill out some, right?
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And I'm talking, I'm like a mental stressor, you know, and I will say I'm that
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mom that's like running around cleaning up and doing all the things,
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but it was mainly mental, right?
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It was mainly me just, my wheels were constantly turning. I could never shut
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it off. I could never be present where I was.
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That kind of thing. My phone, it was a big part of it. I was constantly like, oh, who needs me?
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Who on the internet needs me? That kind of thing, which a lot of,
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we have a pretty big business.
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So a lot of people do probably think they need me at seven o'clock at night.
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But then again, I have to have that boundary for myself, right?
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And I did not have those boundaries.
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So anyway, all that to say, my body was struggling. Okay. And so I'm,
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The moral of the story is, is if I continued on that way, my body would continue to struggle.
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Because now that what we know about homeostasis, right, my body was constantly
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trying to get me back to homeostasis, but I wasn't giving it the chance.
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Like before it could probably even get back to balanced, I was wrecking it all
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over again. So we were never in a balanced state, right?
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And I will be honest, y'all, it is the hardest thing. So since December,
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it's been my my mission to really like step into rest, step into calm,
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you know, listen to my body, just like, like reassure my body that we're okay.
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Like there is nothing to have to stress about, like really putting more hard
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boundaries in place with myself and with other people,
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you know, and it has not been a cakewalk and it's extremely hard to do that
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because now it's like my body's knee-jerk reaction.
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Oh, she needs me? Let me text her back at nine o'clock about a recipe,
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you know, like that kind of thing.
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And so it has been so incredibly hard.
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And it's still definitely a process, right? But my overall goal is to allow
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my body to just be in this homeostasis.
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Place more often, right? Like it wants to be, okay? And so the moral of all
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this is we have to be kind.
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This is how metabolic disease happens, by the way. Okay.
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And so that's, I was flirting with like some, some signs of just like,
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oh, you about to, you about to get yourself an illness, you know,
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that won't go away kind of thing.
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And so we, we, we have to, we have to recognize the signs y'all,
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or that's how it turns into an illness. That's how it turns into a disease. Right.
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And so we have to be kind to our body for it to actually have the time to be kind to us. right?
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If we're kind to our body, it's in homeostasis more often.
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So then it's able to give us the things we're trying to achieve,
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like the weight loss, right?
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Like the energy. We're all depleted on energy, right?
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But we're all real stressed out and wondering why. Why we can't never get no
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energy and why we stay stressed out, right?
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We have to choose to do the things that are hard sometimes, to let go of the
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control sometimes, to say, sorry,
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I'm just not going to get to that one today sometimes in order for our body
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to then in turn be able to have the time, have the space to be kind back to us, okay?
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And so the reality is many of us are in the seasons of life like I just described, okay?
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It's harder to do these things, okay? We are mothers. We work.
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We have a lot, like a lot of us have ill parents that we're helping with, like all the things.
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And we have a lot more little stressors, right? At age 20...
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You know, we look back and that's why we think our metabolism,
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something's wrong with our metabolism, right? Because at age 20,
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we look back and we're like, oh my God, I was eating Taco Bell every day.
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I wasn't gaining weight, you know, like something's wrong with me now because
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I'm the same, but my metabolism isn't working the same, you know,
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but the likely, the honest truth is, is we were also probably out walking more.
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Like at age 20, we were walking more on our college campus or off campus, right?
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We were going to the gym because we thought it was like cool,
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you know what I mean? and who we didn't have no other thing.
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We didn't have nothing else to do, you know, right?
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We were going out and dancing with friends some nights. We were sleeping the day away.
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I mean, at age 20, y'all, sleep was not an option.
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Now here we are almost 40 and somehow sleep's done turned into an option.
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You know what I mean? But at 20, we were like, no, I'll catch y'all at noon.
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Breakfast, I'm not gonna be there, you know?
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We are experiencing, or back then we
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were experiencing a lot less stress
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and then even the stress we were experiencing tended
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to be for most of us right like a lower level of stress like sure it was stressful
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that we had a test or we had to get to class on time or you know we were in
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a fight with our bestie okay but that level of stress is not the same as what
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we're dealing with now with like sick parents sick kids,
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having to take off so much work, our boss, you know, being all up on us about it,
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you know, marital issues, any, you know, anything that feels a lot heavier now,
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because we are, we are adults, we are, you know,
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feeling the burden and feeling the weight of true adulthood, right?
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And then on top of that, at age 20, most of us, our hormones were functioning at 100%, Okay.
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And now as me specifically, as I'm entering 40, I can just feel it.
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I'm like, well, these hormones, they all ain't the same, you know what I mean? As they were back then.
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Okay. And so now, you know, at whatever point of life we're at,
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I mean, I'm talking to you if you're 30, I'm talking to you if you're 55,
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you know, I'm talking to a wide range of people.
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But now with hormones, past history of severely low calorie dieting for too
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long, consistently getting too little sleep, okay, in turn raising your cortisol, right?
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Consistently having stress. The big and the little stressors all throughout
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the day, y'all. I mean, I don't know...
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I can stress the same, which I'm like, gosh, man, I can stress the same amount
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about making sure that I get the cookie cake ordered for my kid's class,
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you know, as I can about something that is way more important than that.
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You know what I mean? But it's like, it's like sometimes we don't,
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we aren't even able to distinguish like what's a big stressor and what's a little
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stressor because we're so used to just stressing, right?
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Also alcohol intake, right? A lot of us are drinking a lot more than we,
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I don't know, some of us are probably drinking more at 20, but you know what I'm saying?
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Like we're, some of us are drinking more alcohol or we have drank more alcohol
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over time to try to help with the stress, which knocks our, knocks everything off track inside.
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Certain medicines like SSRIs, for instance, you know, we're taking them to manage
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the stress, but it can also kind of mess with, with our core or with our metabolism.
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Lack of water, right? Not just not drinking water in our days or just,
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or truly just simply not being aware of what you're putting in your mouth throughout the day.
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Like you can kind of think back and you can say like, I ate healthy this week.
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And, you know, I didn't, I gained weight. Like, I don't know what the problem is.
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But in reality, you're too busy to remember what you ate. Okay.
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And you forgot how you grabbed the donut from the cake, the donut from the break room.
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You forgot how you had a piece of cake for your co-worker's birthday.
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You forgot how you ate the rest of your kids peanut butter sandwich,
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like all these little things that end up adding up over time that probably put
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you over your calorie deficit, but again,
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because you were so caught up in all the other things that we have to do,
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right? Like there's no shame in that.
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But you have to also be honest about it.
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Like the reality is, is you didn't pay close enough attention to know for sure
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if you were eating in your calorie deficit, yet you're blaming your metabolism, right?
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And so anyway, all these things that I mentioned are likely,
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more likely to be the culprit of your inability to lose weight rather than your metabolism.
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Okay. And so I know like my PFM plus clients, because we, Stacey and I each,
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like we have, we have our own clients that we work with, with our PFM plus program.
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And so we both are constantly just on our clients about rest.
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And so I know they probably get so sick of that because they're like,
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here she comes talking about rest and stress again when all I want to do is
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lose, you know, another pound or whatever.
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But in my experience, y'all, the weight loss will not come if we are constantly
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overwhelmed and stressed out most of the day.
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And we can be overwhelmed and stressed out about the weight loss, right?
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Like about the meal planning, about the meal prepping, about what time am I
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going to be able to make it to the gym because we got all this crap going on this afternoon.
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Like the weight loss can actually cause some of this stress, right?
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And so for some of my BFM Plus people, when they, like I have one this week,
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she's moving and boxing her whole house up by herself,
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not by herself, but I mean, she's at home boxing the house up,
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her husband's at work, you know, and then they are moving their boxes this weekend.
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And I'm like, baby, you could be a hundred day plus student this week with your
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food and you probably still aren't going to lose weight.
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So we're going to, because she's stressed, she's overwhelmed. It's a lot, you know?
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And so we're going to call this week a grace week. We're going to still try
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to make healthy choices so that the food we do eat, you know,
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it serves our body well, again, to help keep us in that homeostasis that we like.
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But the main goal for you is not going to be, you know, calorie counting this
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week. The main goal for you is going to be finding pockets of rest so that you
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can tell your body, you can remind your body, hey, we can calm down.
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Hey, we don't constantly have to be in fight or flight mode, you know?
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So, because, okay, so I will say, if you Google, if you Google signs of slow
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metabolism, like if you just got on Google and said, what are some signs of slow metabolism?
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It'll give you symptoms like fatigue, dry skin, brittle hair or hair loss,
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stomach problems, bathroom problems, cravings, and weight gain.
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Okay, and so I know a lot of you have probably done that. If you're listening
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to this podcast, you've probably Googled or, you know, you've researched slow
23:33
metabolism, right? Right.
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And so you're thinking, oh, I have these because we all have fatigue.
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Right. We all have cravings. You know, some of us are having dry skin because
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because hormones, hello, we getting older. You know what I mean?
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Some of us, I would say a lot of us have, you know, bathroom issues or whatever.
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OK. But the reality, the hard reality of this is that all of these can also
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be and are more likely to be symptoms of stress.
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Okay, symptoms of stress, lack of rest, nutrient deficiency because you're eating
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crap all the time, because you're eating your feelings all the time,
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because you're stressed all the time, right?
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Okay, or maybe just you survive on caffeine all day long, and then you crash, right?
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Like, like these symptoms, just because Google, you know, AI throws them up
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there for you doesn't mean that's your diagnosis.
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And these symptoms are much more likely for someone who is constantly stressed, which most of us are.
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Okay. And so if like, and I just, again, if you are not serving your body in
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a way that you're proud of daily, like if you're not ending the day saying like,
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yeah, I ate pretty decent. I drank my water, you know, I moved my body, my body feels good.
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And I got to bed on time. Then we cannot blame our metabolism.
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Like we can't, because, and again, it's not like, I'm not, I don't mean to like
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holler or shame about it.
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It's just when we do blame our metabolism, y'all, it really does make us feel
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like, well, dang, I'm never going to lose the weight.
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Because it's like, how do you rebound a metabolism that hard?
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You know what I mean? And so it feels more defeating when we do resort to blaming it on our metabolism.
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And so I want you to know that the likelihood of it actually being your metabolism is very, very low.
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Okay. And so Again, I hope that relieves somebody listen to this today, you know?
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And so now I will say, even though it's uncommon, only about one in every 100
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people can have like a true diagnosed slow metabolism.
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Right. But if after you finish this episode and you still think like you really
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might have a slow metabolism because you have like no stress,
25:45
you eat all your fruits and veggies,
25:47
you move your body every day, you're not severely under eating,
25:52
you're not severely overeating,
25:54
you're drinking your water, you know, all the things.
25:57
If you feel like I am a 100-day plus student in Constance's eyes,
26:01
then I would suggest you go to the doctor.
26:05
Because one of the biggest indicators of a problem with your metabolism can
26:09
show up in lab values that come back abnormal. Like if you just get your basic
26:12
labs run, your CMP, or your hormones.
26:16
And so again, remembering that metabolism isn't just about the weight loss.
26:21
It's about whether your body can function the way it needs to or not.
26:25
It's about whether it can continue to come back to that homeostasis or if it's
26:29
constantly out of whack.
26:31
And so if labs come back abnormal, then that tells us that something isn't functioning
26:37
correctly, especially with like a possible metabolic disease. Okay.
26:42
And so you definitely want to get to the doctor and like get some medicine,
26:45
get some, you know, some guidance on how to manage whatever it is that is unable
26:50
to function normally so that then you can live your healthiest life.
26:54
You know, we are blessed with medications, y'all, to, you know,
26:58
aid us in the things that fail us in our body, you know?
27:02
Okay, but I did want to give you four tips for just how to live so that,
27:08
A, you know your metabolism is functioning at its best, right?
27:12
Or B, you really want to kind of get things back in check to make sure that
27:19
you are living in a way that is going to support the best metabolism and support
27:23
the best weight loss and healthy lifestyle.
27:28
Okay. These things are going to support...
27:31
The homeostasis, okay? So that you are there more often.
27:35
So then again, your body will be kind to you because you're being kind to it, right?
27:40
So here are my four top ways to be kind to your body so that it will be kind back, right?
27:47
First one is eat balanced and consistently, okay? And notice I'm not talking
27:51
about a calorie deficit here, okay?
27:53
Because if you do feel like you are just kind of spiraling out of whack,
27:58
all, you know, your body's kind of all over the place, then a calorie deficit
28:02
is probably not the first place to start for you.
28:04
Like, again, you've got to get things back on a solid ground.
28:09
You know, you've got to get that even foundation before you can then say,
28:14
okay, now I want to lose some weight.
28:16
You've got to get your body to truly trust you again to give it what it needs, right?
28:21
And so eat balanced and eat consistently. Do not skip meals,
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okay and try to get all your nutrients
28:27
in okay so watching specifically things
28:30
like protein and fiber and just getting a colorful plate y'all any like any
28:36
color that's not beige please and thank you you know that will help your body
28:41
get the vitamins and minerals the nutrients that it needs and so side note here
28:45
I fully support a multivitamin people ask me this all the time and And like, yes,
28:49
do we prefer to get our nutrients, our vitamins,
28:52
our minerals from food?
28:55
A hundred percent. But are we?
28:58
Unlikely. It's very unlikely. Okay. Unless you're that hundred day plus student
29:01
I was talking about earlier. And so even I take a multivitamin every day. Okay.
29:06
So anyway, that was just a side note. But eating balanced and consistently watching the junk, right?
29:12
We need those nutrients, again, to give our body what it needs to be able to
29:15
perform, the maintenance, the repairs, and the functions, right?
29:18
And then along with that, drinking your water.
29:20
I feel like I've harped on water here a lot lately, so I'm not going to go just
29:23
all the way into that again. But you've got to have the water to help all the
29:27
things get to where they need to go for all the processes to do what it needs
29:30
to do. So make sure you're drinking your water, okay?
29:33
My second way is to get more good quality sleep, okay? Women need anywhere from
29:39
7 to 10 hours of consistent sleep each day.
29:42
You've got to have this to give your body the time it needs to regulate and to recover.
29:48
If it does not have that time consistently each night, you're going to begin the next day depleted.
29:56
Go back to my circadian rhythm podcast, y'all. I mean, it is so profound,
30:02
but also just like, well, duh.
30:04
And so your body has to have that sleep.
30:07
It has to be able to recover before you wake up and make it start doing all
30:12
the things all over again, okay?
30:14
And so some people struggle to sleep, right?
30:18
But also, are you putting into practice the things that you might need to put
30:22
into practice, like not eating really close to bedtime, like turning the TV off, okay?
30:29
Like putting your phone away well before you're trying to fall asleep.
30:34
Like it kills me when people are like, I can't fall asleep. So I just scroll my phone all night.
30:38
I'm like, you know, then your phone's not going to allow you to fall asleep.
30:41
Like it's a dopamine hit.
30:42
And it's like this big bright light in your eyes. You know, you're you are fully
30:47
alert, you know, if you're doing that. And that's the same with the TV.
30:51
Right. And so really working to I know a lot of people have like anxiety at night.
30:56
You know, it's like you hit the pillow and then all of a sudden you've got heart palpitations.
30:59
It's like, what the heck? You know, so really working through that,
31:02
like what are some ways you can find to cope to calm yourself down,
31:06
you know, so that you are able to fall asleep easier and faster.
31:11
And that may mean medication, y'all.
31:13
That may mean some meditation practices or some specific like rest focus things.
31:18
I'm doing so many different things for myself, but that will have to be another podcast another day.
31:24
Okay, my next way is to move more, right?
31:28
Your body loves it when you move. It gets the blood pumping.
31:31
It gets the things going. Everybody's happy, right?
31:33
And so moving more, right? And it can be, again, start easy.
31:37
We've talked about this here a million times. It doesn't have to be,
31:40
you know, a 45 minute HIIT workout to start.
31:42
You can aim to just get a certain amount of steps per day.
31:45
You know, just like, I don't have time to have a true exercise routine right
31:51
now, but I am going to say I'm going to try to get, you know,
31:54
5,000 steps every day, which would then in turn cause you to park further back in the parking lot.
31:59
Maybe make a lap around the office a few times.
32:02
You know, do some laps around your counter when you're your island when you're
32:06
working. I mean, excuse me, when you're cooking. Goodness.
32:09
And if 5,000 sounds like too many to start, start at 2,000, okay?
32:12
The goal is to just aim, just set out to move more and then put it into practice, okay?
32:18
Your body will thank you and something you can build on, right?
32:21
Plus, any type of strength training, y'all, or if you're somebody that is already
32:25
kind of getting enough steps a day and, you know, or thinking,
32:27
how can I level this up one?
32:30
Any kind of strength training or muscle-focused exercise helps build muscle
32:34
and actually support that metabolism, right?
32:36
More muscle helps all those processes and all those things in your cells that
32:41
we just talked about be better, do better, function better, right?
32:45
And so muscle is only a great thing for you to not only have a better metabolism,
32:52
but just a better physical wellness in general.
32:57
And then the last one is to be aware of stress and try to minimize it.
33:01
And this is where I am right now, and it is so tough, y'all. there are
33:05
so many things we can't control in our lives right
33:08
like we cannot control if we have that boss that I was talking about
33:10
earlier who is just rude right we cannot control our
33:14
kid is three and oh my gosh it
33:16
is like meltdown tantrums every single day we cannot control if you know our
33:22
husband's not on board with some things we you know feel strongly about like
33:26
there are so many deep-rooted like struggles right that that cause us to stress
33:31
every day but we can't control them Okay,
33:34
but we can control how we react.
33:37
We can control if we tell our body, oh my gosh, it's time to freak out,
33:42
you know, because our three-year-old's freaking out. So now mom needs to freak out.
33:45
You know what I mean? We can control how we react.
33:48
And so take a deep breath, walk away, do whatever you need to do.
33:53
And it's going to feel really weird and icky at first.
33:55
You're going to be like, wait, no, this is not how we do this.
33:57
Your body's going to push back on you. You know what I mean?
33:59
But make your focus be on regulating your nervous system as often as possible, okay?
34:05
So that you look back months from now and see your three-year-old still,
34:11
still throwing down, still having tantrums, you know what I mean?
34:14
But you see the growth in yourself, right?
34:18
Because again, we cannot pour from a broken, empty, like busted cup, right?
34:25
And so we want to be the best we can be, even when others might be acting a
34:31
fool, you know, because we have to take care of ourselves, right?
34:35
We have to take care of ourselves.
34:37
Constant stress can change the body's response to cortisol and other stress
34:42
hormones, okay? And so it can also cause more cravings and make our body less
34:47
likely to lose weight, no matter how little you eat or how much you exercise.
34:51
And so again, this is why I'm always going back to my PFM Plus people like,
34:56
above all else, we're going to calm down this week.
34:59
You know, above all else, we're going to try to reduce our stress in however
35:03
many, whatever way we can.
35:04
You know what I mean? because it will create a new life rhythm for you that
35:11
makes it easier to lose weight in the long run, okay?
35:16
And so you literally, we cannot live in a state of stress or freak out 24 seven.
35:22
So it's gonna come to a head eventually. And so you want to get ahead of that now.
35:28
And then be able again to like manage the stress and move yourself into a place
35:33
of weight loss and healthy lifestyle while also managing your stress.
35:39
Like that is the flow, right?
35:42
We cannot stress ourselves to the point of losing weight and keeping it off.
35:46
It just, it will never work if we're constantly stressed.
35:49
So anyway, I hope this episode was helpful. I hope we better understand metabolism
35:55
and really I hope we better understand kind of what our body needs from us if
36:00
it's going to lose weight.
36:01
And, you know, I've talked about this multiple times here before,
36:04
but y'all, it may mean saying no.
36:05
Like it may mean saying no to somebody else so that you can focus on yourself
36:10
for 20 minutes, five minutes a day.
36:13
You know what I mean? That may be what it means.
36:15
But in the long run, you will be so proud you did because you will feel better
36:20
in your own physical body and it will give you more energy, more happiness,
36:24
like more joy, more peace, more availability to say yes.
36:28
You know, when you really do want to say yes, right?
36:32
So anyway, I hope you guys enjoyed it. And as always, y'all say grace.
36:37
Thank you for listening to today's episode of Say Grace Podcast.
36:42
If you enjoyed it, it would mean the world to me if you left me a five-star review.
36:47
Also, make sure to follow the show so you don't miss another episode.
36:52
Plus, if you're interested in learning more about losing weight and eating the
36:56
foods you love, make sure to subscribe to my email list by going to Perfect Fit Nutrition.
37:01
Music.