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It's Not Your Hormones That Are Keeping You From Losing Weight - Pt. 1 · Health Unscripted

• 0:06
  SPEAKER_00: What's up, guys?
• 0:07
  SPEAKER_00: Welcome back to another week of Health Unscripted.
• 0:10
  SPEAKER_00: Today we are going to be talking about hormones and the dietary causes.
• 0:14
  SPEAKER_00: So this is going to be part one.
• 0:16
  SPEAKER_00: So the dietary causes of weight gain and why blaming your hormones is not the answer.
• 0:22
  SPEAKER_00: That's not going to be the title.
• 0:25
  SPEAKER_00: But I get I see this a lot on Instagram and on online content and just it with different creators.
• 0:31
  SPEAKER_00: And I get this a lot on consult calls.
• 0:32
  SPEAKER_00: It's like, well, my hormones are really messed up.
• 0:34
  SPEAKER_00: I can't lose weight.
• 0:35
  SPEAKER_00: Or I think it's my hormones, like these are the reasons why I can't lose weight.
• 0:40
  SPEAKER_00: Or, you know, following my cymagliotide podcast that I did a week ago, two weeks ago, maybe by the time this is out.
• 0:48
  SPEAKER_00: I needed this because I was having hormonal issues.
• 0:51
  SPEAKER_00: And this is why I couldn't lose weight.
• 0:53
  SPEAKER_00: So I needed this drug because of my hormone issues.
• 0:56
  SPEAKER_00: And let me be very frank about this.
• 0:59
  SPEAKER_00: And, you know, it's our hormones are usually a reflection of our choices and our dietary habits and our lifestyle habits that we participate in every single day.
• 1:11
  SPEAKER_00: So very rarely do we have hormonal conditions that are genetic that cause us to not be able to lose weight.
• 1:18
  SPEAKER_00: It is usually a product of our lifestyle.
• 1:21
  SPEAKER_00: And so, yes, I'm talking about PCOS.
• 1:24
  SPEAKER_00: Yes, I'm talking about hyperthyroidism.
• 1:25
  SPEAKER_00: Yes, I'm talking about just high estrogen, estrogen dominance or just cortisol fluctuations and things like that.
• 1:33
  SPEAKER_00: Like I said, very rarely, maybe five, maybe at the most, 10% of the cases are genetic.
• 1:39
  SPEAKER_00: They are usually lifestyle habits that cause these things.
• 1:44
  SPEAKER_00: So, yes, your hormones could be a reason that you are not losing weight.
• 1:50
  SPEAKER_00: But the reason behind those hormones and the reason that we're having such issues is because of your habits that are causing your hormones to be so insane and off balance.
• 2:01
  SPEAKER_00: So, what we really need to blame here is not our hormones and make it seem like it's a victim mentality of like, I can't do anything because of my hormones.
• 2:09
  SPEAKER_00: But instead, we need to take a personal look inside at what our choices are and how we're living and what we're doing and blame those.
• 2:17
  SPEAKER_00: And I will be the first to say, you're not going to know if you don't know.
• 2:21
  SPEAKER_00: You don't know what you don't know.
• 2:22
  SPEAKER_00: So it could not, you know, it's it's not necessarily your fault that you are doing some of the things you're doing and it's causing these repercussions.
• 2:30
  SPEAKER_00: I had no idea the stuff I was doing back in the day to cause my hormones to be insane, to give me thyroid conditions, right?
• 2:38
  SPEAKER_00: So that is what the purpose of this podcast is for, and this episode is for is to shed light on this information.
• 2:45
  SPEAKER_00: So we're not just in the dark anymore.
• 2:46
  SPEAKER_00: We're not just blaming things, you know, unapologetically or with misinformation.
• 2:51
  SPEAKER_00: We can actually go forward and feel empowered with our information, our knowledge, and then make decisions that way and kind of change some of the behaviors we're making right now so that we can actually lose weight and live a better lifestyle and feel better and have our hormones come into more of a balance.
• 3:06
  SPEAKER_00: Now, I hate the phrase hormone imbalance or imbalanced hormones because it's not that they're out of balance per se.
• 3:13
  SPEAKER_00: They're just not working optimally, they're not working functionally because of some of the negative feedback loops that's going on in the body.
• 3:20
  SPEAKER_00: So to keep this really simple and not bring in a ton of science, the way that our body works, it operates off of three axes.
• 3:27
  SPEAKER_00: And I've talked about these before.
• 3:29
  SPEAKER_00: We have the HPA axis, which is the hypothyroid hypothalamus pituitary adrenal axis, this is cortisol, this is stress, this is, you know, the main axis of the body.
• 3:41
  SPEAKER_00: And then we have the HPT axis, which is hypothalamus pituitary thyroid axis, which is our metabolism.
• 3:47
  SPEAKER_00: And then we have the HPG axis, so hypothalamus, pituitary, gonatal axis, which is our sex hormones and sex function.
• 3:55
  SPEAKER_00: Okay.
• 3:55
  SPEAKER_00: So all of these affect one another and they are essentially working by negative feedback loops.
• 4:02
  SPEAKER_00: So for example, when we use thyroid HPT axis, the hypothalamus will release a hormone to the pituitary, the pituitary will release a hormone to the thyroid, and the thyroid will then release thyroid hormone.
• 4:14
  SPEAKER_00: When the body has enough thyroid hormone in production and in circulation, it will send a negative feedback messenger back up to the hypothalamus to shut off the hormone that it's secreting to the pituitary.
• 4:26
  SPEAKER_00: Does that make sense?
• 4:27
  SPEAKER_00: So it's like a big circle, like, okay, we have enough.
• 4:29
  SPEAKER_00: You can stop what you're doing, and it stops putting out that hormone to the pituitary saying, hey, make the thyroid produce hormone.
• 4:35
  SPEAKER_00: It has enough.
• 4:36
  SPEAKER_00: So the issue here is that cortisol and other hormones of the other axes can block off processes that are happening in the thyroid and in the gonadal axis.
• 4:47
  SPEAKER_00: So this is where we see a disruption in hormones.
• 4:51
  SPEAKER_00: If our cortisol is too high, and cortisol is not a bad thing.
• 4:54
  SPEAKER_00: I again need to do an episode on this.
• 4:55
  SPEAKER_00: I will write it down for next week, um, or the week after, because I have an idea for next week already.
• 5:00
  SPEAKER_00: But if cortisol is too high, right?
• 5:04
  SPEAKER_00: And not acutely high, chronically high, like we're in chronic stress mode.
• 5:08
  SPEAKER_00: And I say this a lot because we think it's rare to have chronic cortisol.
• 5:12
  SPEAKER_00: And unfortunately, with our lifestyles today, it's not.
• 5:15
  SPEAKER_00: It is not at all.
• 5:17
  SPEAKER_00: Most people have elevated cortisol chronically now.
• 5:20
  SPEAKER_00: And it's because we have poor stress management practices, we overwork ourselves to the extreme.
• 5:24
  SPEAKER_00: We never really have any rest.
• 5:26
  SPEAKER_00: If you're working like the typical American nine to five and you can't even take your PTO task you're always hustling, like hustle culture has made it so we don't really take adequate rest days and we always have to be doing something at all times.
• 5:38
  SPEAKER_00: Social media, dopamine hits.
• 5:40
  SPEAKER_00: We're never chill.
• 5:42
  SPEAKER_00: We're never not doing anything.
• 5:44
  SPEAKER_00: And I have a really bad habit of this.
• 5:46
  SPEAKER_00: I am constantly multitasking, constantly doing multiple things at once.
• 5:50
  SPEAKER_00: And I have to literally tell myself, stop it.
• 5:53
  SPEAKER_00: Like, stop it, get off your phone, pay attention.
• 5:55
  SPEAKER_00: You're watching a show, pay attention to the show, or you're listening to a song, get off of an app, or you're talking to your mom on the phone.
• 6:02
  SPEAKER_00: Why are you scrolling Instagram?
• 6:04
  SPEAKER_00: Why are we doing multiple things like this?
• 6:06
  SPEAKER_00: Right.
• 6:06
  SPEAKER_00: And not that those are high stress activities, but it's a lot for the brain to process and function.
• 6:12
  SPEAKER_00: And it just puts us in this high adrenaline state.
• 6:14
  SPEAKER_00: And then we worry about things like deadlines and kids and finances and all those stressors.
• 6:21
  SPEAKER_00: And I've talked about this in a previous episode, but then we're training and putting positive stress on the body, even though it is stress and HIT training causes cortisol spikes, caffeine causes cortisol spikes, um, not eating enough causes us to be under chronic stress because our body doesn't have enough fuel to do what it needs to do.
• 6:37
  SPEAKER_00: So all of these things add up, and we just live in this chronically elevated, stressful state.
• 6:42
  SPEAKER_00: Poor food, poor sleep.
• 6:44
  SPEAKER_00: You get the picture, right?
• 6:46
  SPEAKER_00: So, because of some of the lifestyle changes that are lifestyle habits that we have, our hormones are getting that negative feedback loop and they are not working appropriately.
• 6:58
  SPEAKER_00: Now, I wrote it in a post on Instagram about stop skipping meals.
• 7:03
  SPEAKER_00: I've been I'm doing this in an Instagram series too, but here we're just gonna lay it all out.
• 7:07
  SPEAKER_00: Hormones are a luxury.
• 7:08
  SPEAKER_00: Sex hormones are not essential.
• 7:11
  SPEAKER_00: Procreation is not essential.
• 7:13
  SPEAKER_00: So if our body is struggling to keep itself alive, it is definitely not going to be able to also grow another human being and keep that alive.
• 7:23
  SPEAKER_00: So our sex hormones go down and come out of balance, quotation marks, when we have high chronic, elevated levels of stress and cortisol and things are just not working appropriately.
• 7:35
  SPEAKER_00: So if we are working on fertility, if we are working towards wanting our hormones to be stable and get a normal monthly period and things of that nature, we need to make sure everything is copacetic and we need to make sure that we are treating our body nicely and doing things that help it along the way.
• 7:54
  SPEAKER_00: So for this episode, we're going to talk about dietary interventions and dietary things because of course there's sleep, there's stress, there's over, there's working, there's all of that that also makes a huge difference.
• 8:03
  SPEAKER_00: But diet is a huge component to this.
• 8:06
  SPEAKER_00: So when I'm talking about diet, I'm talking about how you're eating, when you're eating, and what you're eating.
• 8:10
  SPEAKER_00: And we really need to focus on the stress component of all of those and the blood sugar regulation of all of those.
• 8:15
  SPEAKER_00: So for example, I made this post on Instagram of like, hey, for those that need to hear this, because I hate the, I don't know who needs to hear this, but I know who needs to hear it.
• 8:24
  SPEAKER_00: So for those of you who need to hear it, it's not your hormones keeping you from losing weight.
• 8:27
  SPEAKER_00: It's what went and how you're eating.
• 8:29
  SPEAKER_00: And under that post, I listed your hormones will not function properly if you're skipping meals, under-eating, loading up on lots of sugary carbs, not paying attention to fiber, paying no regard to blood sugar regulation, fasting for long periods of time, and utilizing a lot of plastic.
• 8:43
  SPEAKER_00: So I will have another episode about endocrine disruptors, but I'll briefly go into the plastic for this one.
• 8:49
  SPEAKER_00: So yesterday's post that I made on Instagram was about skipping meals and fasting.
• 8:54
  SPEAKER_00: And so we're gonna start there and just kind of go through these reasons.
• 8:57
  SPEAKER_00: So fasting and skipping meals is not a great thing to do because, well, let me re rephrase, not a great thing to do for pre-menopausal women.
• 9:07
  SPEAKER_00: So women of childbearing age who still have hormones functioning.
• 9:11
  SPEAKER_00: If you are post-menopause, you can kind of get away with fasting a little bit more.
• 9:15
  SPEAKER_00: But with our menstrual cycles and the way our hormones work, fasting is stressful on the body.
• 9:21
  SPEAKER_00: Skipping meals and going long periods of time without eating can be stressful on the body and also cause blood sugar dysregulation, which we do not want.
• 9:30
  SPEAKER_00: So the fasting component of this and the stress component of this is skipping meals will usually do to lower calorie amounts.
• 9:37
  SPEAKER_00: And you can totally be in a calorie deficit without skipping meals.
• 9:40
  SPEAKER_00: There's no need.
• 9:41
  SPEAKER_00: And plus, when we skip meals, we usually get super hangry and end up binging on everything and eating everything in sight, and we lose our cognitive ability to make decisions.
• 9:48
  SPEAKER_00: So, why do we want to even fast and allow ourselves to get hangry?
• 9:52
  SPEAKER_00: That's not a good thing, right?
• 9:54
  SPEAKER_00: So the stress component of that is going to be the cortisol release, and that is going to keep our cortisol chronically elevated.
• 10:02
  SPEAKER_00: We don't want this because then again, it's making our hormones not function properly.
• 10:06
  SPEAKER_00: So anything we can do to minimize this, we should do, which is eating every few hours, keeping our blood sugar stable, not having those crazy dips that we get and when we get hangry and when we're feeling low blood sugar because we haven't eaten in a million years, or we're not eating breakfast until one.
• 10:23
  SPEAKER_00: No, we don't need to do that.
• 10:24
  SPEAKER_00: We do not need to do that.
• 10:25
  SPEAKER_00: We need to stop skipping meals.
• 10:27
  SPEAKER_00: And if you wake up in the morning and say, but I'm not hungry.
• 10:31
  SPEAKER_00: I don't really feel hungry when I wake up, that's not a good thing.
• 10:34
  SPEAKER_00: It's not a good thing to not have hunger cues.
• 10:37
  SPEAKER_00: We need to make sure hunger cues are always present and especially present in the morning after we've, you know, fasted per se, quotation marks, while we're sleeping and throughout the day to make sure we're still hungry.
• 10:49
  SPEAKER_00: So if you do not have hunger cues and you don't feel hungry, this could be a sign that you've been in a deficit for too long and we need to get you out of that deficit because what happens, you know, um, not instinctually, but ancestrally, I guess you could say, is that when the body is put into a famine state, like, okay, I am not getting the food I need.
• 11:08
  SPEAKER_00: It seems like we're in a famine.
• 11:10
  SPEAKER_00: We need to shut down processes.
• 11:12
  SPEAKER_00: You will feel hungry, right?
• 11:14
  SPEAKER_00: But if you're in a true famine and you're not really getting enough food, feeling hungry all the time is not fun and not good for the body.
• 11:21
  SPEAKER_00: So the body starts to turn off that feeling.
• 11:24
  SPEAKER_00: So, you know, not to make you miserable.
• 11:27
  SPEAKER_00: So if it is turning off that feeling, that means you are going way too long undereating.
• 11:32
  SPEAKER_00: We need to up the calories.
• 11:34
  SPEAKER_00: So no hunger cues, not a good thing.
• 11:37
  SPEAKER_00: We help clients with this all the time, and it does not take that long to get back in track or to get back on.
• 11:42
  SPEAKER_00: So no skipping meals and no fasting.
• 11:46
  SPEAKER_00: And this goes for fasting workouts too, guys.
• 11:48
  SPEAKER_00: I had a person who actually follows me on Instagram who's not a client who reached out and she was like, oh my goodness, because I talked about fasted workouts last week and how I'm not a fan, especially for women of childbearing age.
• 11:59
  SPEAKER_00: And she was like, Oh my gosh, three, you know, I finally got my period back after three and a half years of not having a cycle because I stopped working out fasted.
• 12:07
  SPEAKER_00: I started having like a breakfast before I went to work out and I finally got my cycle back.
• 12:11
  SPEAKER_00: And she's like, the only thing I changed was not no longer doing fast workouts.
• 12:16
  SPEAKER_00: And I was like, look, like this is a perfect example.
• 12:18
  SPEAKER_00: When you fast, it puts your body into a stressed out state.
• 12:22
  SPEAKER_00: Working out puts you into a stressed-out state.
• 12:24
  SPEAKER_00: It needs fuel.
• 12:26
  SPEAKER_00: I promise you, we can make up that calorie deficit elsewhere.
• 12:29
  SPEAKER_00: We do not need to fast and skip meals.
• 12:31
  SPEAKER_00: So fast workouts, we don't do any of those, but that's not part of a dietary workout.
• 12:36
  SPEAKER_00: I mean, it is kind of dietary because like I want you to eat before you work out, but I'll probably put that in part two.
• 12:41
  SPEAKER_00: Um, your hormones will not function.
• 12:43
  SPEAKER_00: Going into that in the same kind of undertone, they won't function properly if you're undereating.
• 12:48
  SPEAKER_00: So this is just generally not eating enough.
• 12:51
  SPEAKER_00: So maybe you're not skipping meals and maybe you're not fasting, but you've been in a calorie deficit and eating like 1200 to 1400 calories, or maybe your 20% deficit is 1700 calories.
• 13:02
  SPEAKER_00: And but maybe you've been eating 1700 calories for a year now or eight months now, right?
• 13:07
  SPEAKER_00: Like just too long.
• 13:08
  SPEAKER_00: And you're getting some negative biofeedback of not getting your period on time, feeling stressed, um, starting to gain weight instead of lose weight, right?
• 13:17
  SPEAKER_00: So under eating is also extremely stressful on your body, which will mess with hormones.
• 13:23
  SPEAKER_00: And I'm not gonna sit here and say starvation mode, because you'll find a ton of things online that say starvation mode is not real.
• 13:30
  SPEAKER_00: If it was real, then how would anorexia exist?
• 13:35
  SPEAKER_00: And I get this, but here's my thoughts on the process.
• 13:38
  SPEAKER_00: Anorexia is simply not eating or eating like so little that you're not getting any calories in at all.
• 13:45
  SPEAKER_00: Like at all.
• 13:46
  SPEAKER_00: It's an extreme, extreme, extreme, extreme calorie deficit.
• 13:50
  SPEAKER_00: It almost reminds me of like zero calories or the 500 calorie HCG diet, right?
• 13:54
  SPEAKER_00: This is not what's happening with women who are just in deficits.
• 13:58
  SPEAKER_00: Like if you're not eating anything, yeah, we're going totally down, we're losing everything.
• 14:04
  SPEAKER_00: If you're eating enough, or if you're eating some, but not enough, you're almost like teasing your body, right?
• 14:11
  SPEAKER_00: You're almost like, here's some food, and here's like an okay amount of food, but not as much as you need to excel.
• 14:19
  SPEAKER_00: It's like a car that only takes premium gas.
• 14:22
  SPEAKER_00: You would never put regular gas in a McLaren.
• 14:25
  SPEAKER_00: It would run like shit.
• 14:26
  SPEAKER_00: It would run like shit.
• 14:28
  SPEAKER_00: So why do we think that like we're gonna survive and hormones are gonna thrive off of regular, not enough food, right?
• 14:38
  SPEAKER_00: I hope you guys get that analogy there, that metaphor there.
• 14:41
  SPEAKER_00: Um, so under-eating can definitely disrupt hormones and not being in a starvation mode type of situation, but just where the body is not safe.
• 14:50
  SPEAKER_00: It is under a lot of stress, and we're seeing weight gain based on cortisol reactions and not having, you know, a proper working thyroid, things like that.
• 14:59
  SPEAKER_00: Um, loading up on lots of sugary carbs and not paying attention to fiber are also dietary reasons your hormones will not function properly.
• 15:06
  SPEAKER_00: So this comes more into blood sugar regulation.
• 15:09
  SPEAKER_00: Blood sugar regulation is so, so, so important when it comes to happy hormones as well.
• 15:13
  SPEAKER_00: Everything kind of ties together, guys, because insulin is an important hormone in the body.
• 15:20
  SPEAKER_00: And we, you know, it also works with cortisol.
• 15:23
  SPEAKER_00: So when our body like thinks that we are being chased by a saber-toothed tiger, right?
• 15:27
  SPEAKER_00: Like back in the day, your body will release cortisol, which gets the adrenaline going.
• 15:32
  SPEAKER_00: And then we will blunt insulin results or we will um shuttle out insulin to push glucose into the cells so we can use it for fuel.
• 15:43
  SPEAKER_00: So eventually that shuts off and we stop putting things into the body.
• 15:47
  SPEAKER_00: And so we just have a high, high, high insulin release and high, high, high fasted blood sugar because your cells stop receiving the glucose and your blood glucose is just super high because the negative feedback loop just keeps popping out.
• 16:01
  SPEAKER_00: Um, it just keeps pushing out more and more and more sugar.
• 16:05
  SPEAKER_00: So if we keep having so much sugary carbs and not paying attention to complex carbs and fiber, we're just gonna have this like insulin resistance building up, which again is a cause of weight gain.
• 16:18
  SPEAKER_00: So, what we want to focus on is having stable blood sugar levels, which includes pairing food properly.
• 16:25
  SPEAKER_00: So when we are waking up in the morning, we want to have water as soon as we wake up.
• 16:30
  SPEAKER_00: We want to have a protein-packed, heavy breakfast.
• 16:33
  SPEAKER_00: And then we want to continue doing that for the rest of the day.
• 16:36
  SPEAKER_00: So every meal should have protein in it.
• 16:38
  SPEAKER_00: Every meal should have veggies and fruits in it.
• 16:41
  SPEAKER_00: And the way that you eat matters.
• 16:43
  SPEAKER_00: So you want to have your protein and vegetables first, and then you want to leave your carbs for last.
• 16:50
  SPEAKER_00: Uh, we have a rule at Team BDN called no naked carbs.
• 16:54
  SPEAKER_00: So never eating carbs on their own.
• 16:56
  SPEAKER_00: If you wake up in the morning and you have a bowl of cereal, that's considered naked carbs.
• 16:59
  SPEAKER_00: If you have a bagel with some cream cheese, that is naked carbs.
• 17:03
  SPEAKER_00: If you have just fruit on its own, granted, it's better because it's natural fruit or natural sugar, but it's still naked carbs.
• 17:10
  SPEAKER_00: Um, oatmeal, bowl of oatmeal in the morning, naked carbs.
• 17:14
  SPEAKER_00: We want protein, we want veggies and fiber-filled fruits.
• 17:18
  SPEAKER_00: We want to eat those things first because that will blunt the blood sugar response.
• 17:23
  SPEAKER_00: Especially eating vegetables first will help blunt blood sugar spikes.
• 17:27
  SPEAKER_00: And we don't want the spikes because with spikes comes dips.
• 17:30
  SPEAKER_00: And that's when we feel like absolute trash is when we're going through a low blood sugar crash.
• 17:35
  SPEAKER_00: And then we get hangry and we crave more sugar because our body just wants our blood sugar levels to be stable.
• 17:40
  SPEAKER_00: So, see, this is all like playing into the science of it.
• 17:43
  SPEAKER_00: So pair your meals appropriately.
• 17:46
  SPEAKER_00: So, focusing on fiber, getting 25 to 30 grams of fiber per day, minimum, especially for women, minimum for women is actually 30 grams.
• 17:55
  SPEAKER_00: We are like kind of nice and we're like 25, 30.
• 17:57
  SPEAKER_00: Um, men should get 25, women 30.
• 18:00
  SPEAKER_00: So fiber for sure, saving your carbs for last.
• 18:04
  SPEAKER_00: And, you know, I made a post over Christmas like, listen, if your family wakes up in the morning and their tradition is cinnamon rolls, which we had cinnamon rolls on Christmas Day.
• 18:12
  SPEAKER_00: I'm not sitting here saying you can't have a cinnamon roll.
• 18:14
  SPEAKER_00: I'm just saying please have some protein before it.
• 18:18
  SPEAKER_00: So what I did was um I didn't feel like making eggs or anything yet that morning.
• 18:22
  SPEAKER_00: So I had a protein shake and then got made sure I got in, you know, 30 grams of protein and then I took to the cinnamon roll.
• 18:30
  SPEAKER_00: Something else that helps with blood sugar regulation is also going for walks after meals.
• 18:34
  SPEAKER_00: That can also help.
• 18:36
  SPEAKER_00: If you happen to have like a carb heavy meal, go for a walk after your meal.
• 18:40
  SPEAKER_00: But this makes sense if you've ever had a really high carb meal or a really big meal and you have like the itis after the meal, right?
• 18:47
  SPEAKER_00: Like after Thanksgiving, everything's super carby and you just want to nap and sleep.
• 18:51
  SPEAKER_00: You're going through a blood sugar dip about one and a half, two hours later, which isn't fun.
• 18:56
  SPEAKER_00: It's not fun.
• 18:57
  SPEAKER_00: So pay attention to blood sugar and pay attention to the way that you're eating your foods, the order you're eating your foods, and how you're making your meals.
• 19:05
  SPEAKER_00: You want to have a solid ratio of protein to fiber and carbs, not having like 95 grams of carbs to 20 grams of protein.
• 19:14
  SPEAKER_00: That's not gonna work.
• 19:16
  SPEAKER_00: Um, and then what else do I have on here?
• 19:19
  SPEAKER_00: I'm looking at my list that I made yesterday.
• 19:21
  SPEAKER_00: Utilizing a lot of plastic.
• 19:23
  SPEAKER_00: So, plastic, you know, I might save this actually for the endocrine disruptor episode, but microplastics and plastics, especially BPA, you know, they're they're filled with BPA.
• 19:34
  SPEAKER_00: And even if it's not BPA, I'm sure it's like another toxic compound.
• 19:37
  SPEAKER_00: But these have an effect on our estrogen levels, our thyroid levels, and it kind of throws everything out of whack.
• 19:45
  SPEAKER_00: So I am gonna save this actually for an endocrine disruptor episode because there's so much we can talk about in that episode and how it's so detrimental to hormones.
• 19:54
  SPEAKER_00: But if you are utilizing a lot of plastic, like plastic water bottles or microwaving plastic, plastic tupperware, especially heating plastic, is bad.
• 20:02
  SPEAKER_00: That's bad.
• 20:03
  SPEAKER_00: That's how it leaches into the product.
• 20:04
  SPEAKER_00: As I sit here with my water bottle, if you guys follow me on Instagram, you know I'm like searching for the ultimate unicorn water bottle that fits in a cup holder where I don't have to use a cup holder extender, no straw, no cup, no handle.
• 20:16
  SPEAKER_00: I want a bottle and I want it to fit in a cup holder.
• 20:20
  SPEAKER_00: That's all I want.
• 20:20
  SPEAKER_00: And I want it to be a leader, but apparently it's like I need to make my own.
• 20:26
  SPEAKER_00: I digress.
• 20:27
  SPEAKER_00: So this is really, these are the dietary components that are really important for hormone health.
• 20:33
  SPEAKER_00: And I'll repeat it again because I think I might have missed, I did miss one, but I'll add it in.
• 20:38
  SPEAKER_00: So no fasting and um no skipping meals.
• 20:42
  SPEAKER_00: And that goes for, especially in the morning.
• 20:44
  SPEAKER_00: I know a lot of women who intermittent fasting, who do intermittent fasting will have coffee on an empty stomach.
• 20:50
  SPEAKER_00: Absolutely stop doing this.
• 20:52
  SPEAKER_00: If you're listening to this episode and maybe you take away one or two things, it's going to be the order of food that you eat.
• 21:00
  SPEAKER_00: So eating it in a proper order and not to have any caffeine on an empty stomach.
• 21:04
  SPEAKER_00: Not just coffee, but energy drinks, pre-workout, nada on an empty stomach.
• 21:09
  SPEAKER_00: That causes a big cortisol spike.
• 21:12
  SPEAKER_00: And especially if you're having it as soon as you wake up in the morning, it is already blunting your natural cortisol response, which is what we want in the morning.
• 21:21
  SPEAKER_00: When we wake up, our cortisol, our cortisol is already the highest it's supposed to be.
• 21:24
  SPEAKER_00: It's supposed to help us feel awake and alert.
• 21:26
  SPEAKER_00: If you feel like you got hit by a train and you can't function without that cup of coffee, that means that we definitely need to delay caffeine.
• 21:34
  SPEAKER_00: We need to stop doing that because that is what caused you to feel like trash.
• 21:39
  SPEAKER_00: It's gonna suck for a couple of days, but then you're gonna feel so much better.
• 21:42
  SPEAKER_00: So delay your caffeine 60 to 90 minutes after waking.
• 21:46
  SPEAKER_00: Wake up and have 16 to 20 ounces of water, electrolytes if you have them, eat a nutritious protein-packed breakfast, then have your coffee.
• 21:56
  SPEAKER_00: This should be the order.
• 21:57
  SPEAKER_00: We're waking up in the morning and we're we're doing things.
• 22:00
  SPEAKER_00: And for that, your body will greatly thank you, even in that regard.
• 22:05
  SPEAKER_00: So I am wrapping this up because I could talk forever on these topics.
• 22:09
  SPEAKER_00: Part two will be more about the other lifestyle habits that we're doing, such as stress, training, things of that nature on why your hormones are messed up and other habits that you can fix in those regards to get your hormones acting and operating functionally.
• 22:23
  SPEAKER_00: If you guys have any questions, as always, please reach out on uh Instagram at dr.dwyre D W Y E R.
• 22:31
  SPEAKER_00: We will be launching our uh uh special webinar in two weeks.
• 22:37
  SPEAKER_00: So I will have a webinar sign up for you guys probably on next week's episode.
• 22:42
  SPEAKER_00: So stay tuned for that.
• 22:43
  SPEAKER_00: I'm really excited about that.
• 22:44
  SPEAKER_00: It's a free webinar, and I'm just gonna get on there and probably chat for an hour, hour and a half.
• 22:49
  SPEAKER_00: We're gonna take some QA's, mostly gonna be about fat loss and metabolism, which is not the sexy word, but it's really what we need to focus on in 2023 to be successful.
• 22:58
  SPEAKER_00: So thank you guys.
• 23:00
  SPEAKER_00: If you have any questions, like I said, reach out, share this, let me know you listen to it, and I'll see you next week.
• 23:05
  SPEAKER_00: Bye.