Latest / Beyond Limits With Olivia Marie / Metabolism, Why You Can't Lose Weight & How To Fix It

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Metabolism, Why You Can't Lose Weight & How To Fix It · Beyond Limits With Olivia Marie

• 0:00
  SPEAKER_00: Welcome back to another episode of the Live Well podcast.
• 0:03
  SPEAKER_00: This episode we're really diving deep into weight loss.
• 0:07
  SPEAKER_00: We talk about hormones and metabolism when it comes to weight loss, why you might not be losing weight and a bunch more.
• 0:13
  SPEAKER_00: So listen till the end because like I'm dropping all of the juicy stuff right until the end.
• 0:17
  SPEAKER_00: Lots of good stuff.
• 0:18
  SPEAKER_00: You might want to listen to it twice because it is quite an information-heavy episode.
• 0:22
  SPEAKER_00: But it's gonna give you like a lot of information as to weight loss and why you might not be losing weight.
• 0:27
  SPEAKER_00: In terms of updates from me, I'm so excited that the meditation challenge has now started.
• 0:32
  SPEAKER_00: I hope you guys are taking part.
• 0:34
  SPEAKER_00: If you're not, send me a DM and I can get you into the challenge.
• 0:37
  SPEAKER_00: We can get you meditating because honestly, meditation will change your life.
• 0:42
  SPEAKER_00: It's changed my life, it'll change yours.
• 0:44
  SPEAKER_00: And yeah, so that's the meditation challenge.
• 0:46
  SPEAKER_00: What else do we have going on?
• 0:48
  SPEAKER_00: I think right now I still have some spots available for one-on-one.
• 0:52
  SPEAKER_00: One, possibly two, depending on when you are listening to this.
• 0:56
  SPEAKER_00: Um, especially after this episode, if you feel like you're struggling with weight loss and you need the help, reach out and I can see if I can fit you in.
• 1:02
  SPEAKER_00: If not this month, maybe the beginning of next month, um kind of before the holidays.
• 1:06
  SPEAKER_00: I don't want you to really have to wait to 2021.
• 1:09
  SPEAKER_00: So I'm gonna see if I can make some spots for those people who are really, really interested.
• 1:13
  SPEAKER_00: So don't be shy, send me a DM and we can kind of go from there.
• 1:16
  SPEAKER_00: And what other updates?
• 1:17
  SPEAKER_00: I mean, it's getting cooler in Toronto.
• 1:19
  SPEAKER_00: I am getting ready for some like fun adventures with my friends over the next couple weeks.
• 1:23
  SPEAKER_00: I have a cottage weekend coming up with the girls.
• 1:26
  SPEAKER_00: If you guys follow me on Instagram, you saw we did it in the summer.
• 1:29
  SPEAKER_00: We're having like a girls' Halloween weekend and it's gonna be so much fun.
• 1:32
  SPEAKER_00: All the woo-boo, all like the witchy vibes, it's gonna be so great.
• 1:36
  SPEAKER_00: Um, so yeah, definitely follow me on Instagram if you want to like keep up with all of that and see all the things that we get into.
• 1:41
  SPEAKER_00: I'm also really glad that you guys loved the um spiritual awakening slash Akashic Record episode, the amount of DMs I've gotten that like you guys are in tears, you loved it, you want to book a session.
• 1:51
  SPEAKER_00: I love it.
• 1:52
  SPEAKER_00: Like, I've been doing so many Akashic Record readings for you guys, and it brings me so much joy.
• 1:56
  SPEAKER_00: So if you've been feeling called, don't be shy, send me a DM on Instagram.
• 2:00
  SPEAKER_00: There's also a link in my bio to book an Akashic reading.
• 2:02
  SPEAKER_00: So I have some space available over the next couple weeks for that.
• 2:05
  SPEAKER_00: So I think that's all the updates I have from me.
• 2:08
  SPEAKER_00: This is quite like a dense episode, so I want to make sure we dive right into it and yeah, enjoy.
• 2:14
  SPEAKER_00: Welcome to the Live Well Podcast.
• 2:16
  SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
• 2:22
  SPEAKER_00: I'm your host, Liv, a natural health and wellness expert, and each week you will walk away with the insights, tools, and tips to truly live your best life.
• 2:33
  SPEAKER_00: If you are looking to live well, you are in the right place.
• 2:36
  SPEAKER_00: A new episode starts now.
• 2:38
  SPEAKER_00: So, as you guys heard in the intro, today we are talking all about weight loss.
• 2:43
  SPEAKER_00: This is probably the most asked about topic, the most asset DM.
• 2:49
  SPEAKER_00: Everything is like, how do I lose weight?
• 2:51
  SPEAKER_00: Why am I not losing weight?
• 2:52
  SPEAKER_00: And etc.
• 2:53
  SPEAKER_00: So we are going to be diving in deep on so many different things in this episode, um, between like metabolism, weight loss, why you're not losing weight, what you can do, and everything like that.
• 3:04
  SPEAKER_00: And of course, there are plenty of those like so-called solutions out there.
• 3:09
  SPEAKER_00: I mean, let's be honest, the weight loss industry is like a multi-billion dollar industry, all about like, you know, get skinny quick with the next popular plan, pill, or product, but like you're wondering why it's not working.
• 3:21
  SPEAKER_00: And of course, the truth is that there are no magic pills that will suddenly erase excess weight and restore health.
• 3:28
  SPEAKER_00: That is also important.
• 3:29
  SPEAKER_00: I want to say restore health as well.
• 3:31
  SPEAKER_00: Now, conventional wisdom tells you that like for weight loss, it's based on the rough concept of calories in, calories out.
• 3:38
  SPEAKER_00: That is, if you take in fewer calories than you burn, you will weigh less.
• 3:42
  SPEAKER_00: Easy, right?
• 3:43
  SPEAKER_00: Like you just eat less, you burn more, and then you will have like the weight that you want.
• 3:48
  SPEAKER_00: But deep down, we know that this isn't really how it works.
• 3:51
  SPEAKER_00: And if you haven't listened to my not all calories are created equal episode, I would go back and listen to that one.
• 3:58
  SPEAKER_00: It's a really little quick, juicy one that'll explain it more in depth so that I don't take up too much of this episode with it.
• 4:04
  SPEAKER_00: But basically, that's not true.
• 4:06
  SPEAKER_00: And we know that to not be true because at worst, this eating like a low-calorie diet may not help at all, especially in those with weight loss resistance, which basically makes me losing weight incredibly hard to do.
• 4:19
  SPEAKER_00: But it's also just simply not true because our bodies aren't so much a math problem as they are a chemistry lab.
• 4:26
  SPEAKER_00: Weight loss is can extremely personal.
• 4:29
  SPEAKER_00: So what works for some may not work for another.
• 4:32
  SPEAKER_00: In general, the same principles fit, but what's causing your like lack of weight loss or weight gain might vary from person to person.
• 4:40
  SPEAKER_00: So you can't approach it the exact same way.
• 4:44
  SPEAKER_00: So fundamentally, eating healthy should really be about feeling great and nourishing your body, not trying to fit into a certain size gene.
• 4:51
  SPEAKER_00: And sometimes like losing weight can be part of a healthy journey, which is amazing, but I do want to focus on it's not about you know trying to fly fit into a certain size gene or certain size clothes, but rather like being, you know, a healthy size, nourishing your body in a good way and everything like that.
• 5:08
  SPEAKER_00: So, like I said, weight loss, shedding weight is really a common goal that a lot of my clients come to me for, a lot of my DMs are for.
• 5:16
  SPEAKER_00: And when we really look at the culture nowadays in society, it doesn't really take long to see a pattern that like is focuses on low-calorie diets and working out.
• 5:26
  SPEAKER_00: And while of course we all want to like, you know, look our best and feel our best and maintain a healthy body weight.
• 5:32
  SPEAKER_00: Right now, a lot of the struggle comes from like achieving and maintaining a happy weight, and that's where the hard stuff comes in because your body's metabolism isn't static, and this is important to understand because it can be affected in ways that make it more efficient in taking in food that we eat and burning for energy.
• 5:50
  SPEAKER_00: So, in order to lose weight, we need our metabolism to be working at top speed.
• 5:54
  SPEAKER_00: So instead of reducing calories to maintain or lose weight, we can turn our attention actually to speeding up the fat burning process.
• 6:02
  SPEAKER_00: This route actually leaves less room from being tired and hangry and undernourished and everything like that, and basically wanting to rip your hair out because your boyfriend or your partner is eating pizza and you're here eating like salad and chicken.
• 6:16
  SPEAKER_00: So thankfully, there are some really great things that you can do to add to your life that don't include like a diet pill.
• 6:23
  SPEAKER_00: It's not, you know, no crazy diet, no nonstop workouts, and they're not like an overly way of being restrictive.
• 6:30
  SPEAKER_00: So, what we really need to understand when it comes to metabolism is that your hormones are at the core of your metabolism.
• 6:37
  SPEAKER_00: And you can definitely eat more and weigh less.
• 6:40
  SPEAKER_00: And really, if you eat more in the proper way, which is kind of like what I teach to my clients and well-nourished, you actually end up like weighing less by eating more.
• 6:50
  SPEAKER_00: And the problem is a lot of the time when you know, even if you suspect that your hormones are off, which you should go back and listen to the hormone episode if you haven't to see if they're off, the doctor will tell you that it's fine.
• 7:02
  SPEAKER_00: They'll tell you that, you know, your thyroid is fine, but yet, you know, you can't lose weight or you're gaining weight like you you didn't used to before, even though you're eating the same or you're eating healthy and nothing works, you're tired or anxious, and all that, but there's still something wrong, and that they tell you that their hormones are fine.
• 7:18
  SPEAKER_00: And that's because a lot of the time the middle range for like a lot of the hormones that they measure for are not good enough.
• 7:24
  SPEAKER_00: So, for example, the middle range of TSA, TSH, sorry, is actually not good enough because you can have a sluggish thyroid that that's not actually performing well for you to feel 100% that is still within the normal range.
• 7:37
  SPEAKER_00: So that's an example for your thyroid.
• 7:38
  SPEAKER_00: So that's why it's important that like to still look at your symptoms beyond even getting your hormones tested.
• 7:44
  SPEAKER_00: 100% get your hormones tested if you feel like they might be sluggish, but B, that's also not the be all and end all.
• 7:52
  SPEAKER_00: So there's actually several hormones that will slow down your metabolism.
• 7:56
  SPEAKER_00: So you want to make sure that these are all like in check if you want to like not be in that place where you're struggling to lose weight or you're wondering, you know, you're eating clean, you're not eating gluten, you're not eating dairy, etc., but you can't seem to get the weight off.
• 8:09
  SPEAKER_00: This should kind of like point a clue to you.
• 8:11
  SPEAKER_00: So the first one is leptin.
• 8:13
  SPEAKER_00: So leptin is your satiation hormone.
• 8:15
  SPEAKER_00: Basically, it allows you to feel full.
• 8:18
  SPEAKER_00: So if you can't seem to lose weight despite exercising and you know, eating a divide a diverse diet of good food, you probably have weight loss resistance, which is basically a sign that something more is going on.
• 8:29
  SPEAKER_00: Way more than a simple lack of willpower or the occasional indulgence.
• 8:34
  SPEAKER_00: Because bodies are designed to maintain a steady, healthful weight.
• 8:37
  SPEAKER_00: So if yours isn't, chances are the problem won't really be solved by the next like fad diet or celery juice or food combining.
• 8:44
  SPEAKER_00: So instead, I really suggest you making your health a priority because then only then will you be able to like lose weight and feel great without kind of like all the effort and deprivation.
• 8:55
  SPEAKER_00: So I've seen this like so much when it comes to my clients, but like weight loss is a natural byproduct of radiant health.
• 9:02
  SPEAKER_00: When you fix your health, the weight honestly just falls off.
• 9:06
  SPEAKER_00: So let's introduce leptin resistance.
• 9:09
  SPEAKER_00: So one of the most common reasons uh that a lot of clients or people in general have a difficult time losing weight is because of something called leptin resistance.
• 9:17
  SPEAKER_00: Now, leptin resistance is a type of hormonal imbalance and it makes losing weight a serious struggle.
• 9:22
  SPEAKER_00: And here's how it works so leptin is a hormone that's produced in the fat cells themselves, which are not just an inactive tissue, but part of your hormonal system.
• 9:34
  SPEAKER_00: This is very important to understand because your fat, the fat you have, is not inactive.
• 9:39
  SPEAKER_00: It is metabolically active, which means it's actually involved in your hormone system.
• 9:45
  SPEAKER_00: So I'm gonna ask some questions now and you can kind of get a guide as to whether you think you might have leftin resistance.
• 9:52
  SPEAKER_00: So if you answer yes to these, I really suggest talking to like someone like me in naturopath to kind of get you assessed and get you on the right track, or someone that can help you out like that.
• 10:02
  SPEAKER_00: So is it difficult for you to lose weight?
• 10:04
  SPEAKER_00: When you go on a diet, can you drop some pounds but still like look flabby, quote unquote, and like up to you if you like that kind of thing?
• 10:11
  SPEAKER_00: But like if that's something that bothers you, 100%, you know, that's something that can be worked on.
• 10:15
  SPEAKER_00: Do you hold weight around your midsection no matter how much you try to lose it?
• 10:19
  SPEAKER_00: Do you have trouble keeping weight off?
• 10:22
  SPEAKER_00: Are you constantly hungry?
• 10:24
  SPEAKER_00: Do you crave sugary foods and get hangry if you don't get your fix?
• 10:28
  SPEAKER_00: Are you stressed out a lot?
• 10:30
  SPEAKER_00: Did you have high triglycerides on your last blood panel?
• 10:33
  SPEAKER_00: So these are all really good signs of leptin resistance.
• 10:36
  SPEAKER_00: If you answered yes to them, again, bring these to your functional medicine doctor, to a natural path like me, something like that.
• 10:41
  SPEAKER_00: Now, what are some things that you can start doing now to kind of help with the leptin resistance while you're getting more professional help?
• 10:48
  SPEAKER_00: Number one, clean up your sleep habits.
• 10:52
  SPEAKER_00: You need to turn off your smartphone, put on blue light blockers, everything like that, two hours before bed, because people with poor sleep habits are actually more likely to be leptin resistance because it actually influences not only things like melatonin, which makes you not sleep as well, but it actually increases leptin, which means that you are not gonna be able to feel full.
• 11:12
  SPEAKER_00: If you can't feel full, then your hunger hormones are gonna go crazy.
• 11:16
  SPEAKER_00: The next one is for optimal leptin balance, do not eat late.
• 11:20
  SPEAKER_00: So that means avoiding eating food two to three hours before bed because eating like less than that, like eating a snack and then going to bed right after or an hour after has actually been associated with higher leptin levels, causing more weight gain in like numerous, numerous uh research studies.
• 11:35
  SPEAKER_00: So that's another thing you don't want to do.
• 11:38
  SPEAKER_00: Next is to calm down your life.
• 11:40
  SPEAKER_00: So basically, stress is like no bueno for your health.
• 11:43
  SPEAKER_00: We know that, but a high level is actually associated with high cortisol.
• 11:48
  SPEAKER_00: We're gonna get into this in a second, but this also triggers an increase in inflammation, which subsequently triggers leptin receptor failure and an increased production of leptin, which means the more stressed you are, the more your receptors will literally fail to feel full and the more they will produce leptin.
• 12:08
  SPEAKER_00: So it's like a double whammy, like no bueno, you know?
• 12:12
  SPEAKER_00: So that's really just one more reason to bring some like mindfulness, self-care into your life if you are not meditating yet.
• 12:18
  SPEAKER_00: Start meditating.
• 12:19
  SPEAKER_00: Meditating is the number one thing to do to change your life.
• 12:22
  SPEAKER_00: It is free.
• 12:23
  SPEAKER_00: You can even just do 20 minutes a day, work up to 30 minutes, start at five minutes if you have to.
• 12:29
  SPEAKER_00: If you have like need help meditating, um, I do have like a free meditation challenge.
• 12:33
  SPEAKER_00: Just DM me and I can get you like all the content for that to help you meditating.
• 12:38
  SPEAKER_00: But like that's really good for stress.
• 12:40
  SPEAKER_00: Okay, so the next thing we need to talk about is too much estrogen.
• 12:44
  SPEAKER_00: So if you have estrogen dominance, again, go back and listen to the hormone podcast all about estrogen dominance.
• 12:51
  SPEAKER_00: But if you have kind of those symptoms of hormonal imbalance, basically too much estrogen slows the metabolism of fat and leads to weight gain.
• 12:59
  SPEAKER_00: So if you are, you know, constipated so that your estrogen is getting reabsorbed, you know, acne, PMS symptoms, all that, you know, signals of like hormonal imbalances, chances are that is actually slowing your metabolism of fat and also leading to weight gain.
• 13:14
  SPEAKER_00: So you're gonna want to investigate that and work with someone to see if your estrogen could be contributing to your like weight gain/slash struggle to lose weight.
• 13:24
  SPEAKER_00: Next up is testosterone.
• 13:26
  SPEAKER_00: So I'm gonna talk about this strictly in the female sense.
• 13:28
  SPEAKER_00: So testosterone basically decreases as you age, which is a hormone that regulates muscle mass.
• 13:34
  SPEAKER_00: The more muscle you have, the more calories you burn even at resting.
• 13:39
  SPEAKER_00: So if you do not have as much testosterone, you're not regulating as much muscle mass, you will not be burning as many calories.
• 13:46
  SPEAKER_00: If you're not burning as many calories at rest, you're more likely to experience weight gain, struggle to lose weight, etc.
• 13:53
  SPEAKER_00: So you want to make sure that that's all in check.
• 13:55
  SPEAKER_00: Next up is an important hormone to look at, and that is cortisol.
• 13:59
  SPEAKER_00: So we briefly touched on this in terms of the fact that stress, you know, causes high cortisol, which increases inflammation, which increases leptin, and you know, makes those leptin receptors less susceptible to being stimulated.
• 14:09
  SPEAKER_00: But increased cortisol, whether it comes from like the fact that you're not digesting food, your environment, stress, lack of daylight, not eating enough healthy fats, all of this can cause you to overeat.
• 14:21
  SPEAKER_00: And cortisol is your body's primary stress hormone.
• 14:24
  SPEAKER_00: It is released by your adrenal glands and rises in balls throughout the day according to your energy needs.
• 14:29
  SPEAKER_00: So it typically starts out high in the morning when you wake up, which like gives you kind of like that boost in the morning start your day, and then it slowly tapers off throughout your day.
• 14:37
  SPEAKER_00: So your sleep time hormone, melatonin, is kind of like inversely proportional to cortisol.
• 14:42
  SPEAKER_00: So starting off low in the morning and then increasing the evening to help you fall asleep, that's how melatonin works, and then cortisol is kind of like the opposite.
• 14:49
  SPEAKER_00: And cortisol imbalances are actually quite common and can throw off this natural daily rhythm.
• 14:54
  SPEAKER_00: So then cortisol is high when it should be low, low when it should be high, and it can also be always low or always high.
• 15:01
  SPEAKER_00: So you kind of need to get an analysis, either, you know, have someone look into your symptoms to see where your cortisol are, or do a cortisol, you know, urine test to see where you are, because that can see the relation of your cortisol also to your other hormones and see kind of like the brain adrenal function and cortisol patterns to see if they are behaving normally or not.
• 15:24
  SPEAKER_00: Because, like we learned, cortisol can be a huge thing when you know when it comes to weight gain.
• 15:30
  SPEAKER_00: And we don't want to always assume that cortisol can be high.
• 15:32
  SPEAKER_00: A lot of the time, and I say this to so many people, cortisol can actually be low, and you really do opposite things or like different things when it comes to high cortisol and low cortisol, but both of them can be bad.
• 15:43
  SPEAKER_00: So you don't want to ever like self-prescribe.
• 15:45
  SPEAKER_00: So adaptogens are something that, you know, they're plant herbal medicines that are basically the rock stars in restoring balance to areas of the body, but you want to make sure that you're doing it like the right ones for your cortisol levels, because certain ones like ashwagon, licorice root, you know, chassandra, cortyceps, they're all good, but some of them are better for, you know, low cortisol, some of them are better for high cortisol.
• 16:08
  SPEAKER_00: So work with someone to get like one that's prescribed good for you, because otherwise, if you take the wrong adaptogen and your cortisol ends up going the wrong way, you can cause a lot of issues.
• 16:18
  SPEAKER_00: So if your cortisol is already low and you take one that's already that's meant to lower your cortisol, you're gonna end up feeling worse.
• 16:24
  SPEAKER_00: So that's something you can do for cortisol, but also like just de-stressing in general.
• 16:28
  SPEAKER_00: You can eat like the most cleanest, you know, purest like diet all day long.
• 16:32
  SPEAKER_00: But if you're not managing your stress, you may not be adequately managing your stress hormones.
• 16:37
  SPEAKER_00: So, like chronic stress alone can slow your metabolism, increase cravings enough, according to studies, to make you gain 11 pounds every year, even without overeating.
• 16:48
  SPEAKER_00: So, depending on how tall you are, that can look like a lot on a lot of people.
• 16:51
  SPEAKER_00: So, when you're stressed, your body literally holds on to fat as an emergency resource, which can really make weight loss feel like basically impossible.
• 17:01
  SPEAKER_00: So, managing your stress and your body will understand that it's finally okay to burn that fat for fuel and release it from your weight for like release it from your body.
• 17:10
  SPEAKER_00: This is especially true, I find this year, because of everything going on, you know, stressful state is just so, you know, so prevalent.
• 17:18
  SPEAKER_00: And I say this to so many of my clients, and I we do this in the well-nourished program as well.
• 17:22
  SPEAKER_00: I talk about the ability of your body to feel safe to lose weight.
• 17:26
  SPEAKER_00: If your body does not feel safe to lose weight, it will not let it go.
• 17:31
  SPEAKER_00: And this can be in the form of like, it's not safe because your cortisol is high, it's not safe because you're under-eating, it's not safe because of the emotional stress beyond cortisol, but any kind of like emotional things you are dealing with.
• 17:44
  SPEAKER_00: That's why in my like my one-on-one sessions and in Wellnourished, we clear the emotional stuff because you need to do that along with the clean eating, along with the nutrition.
• 17:53
  SPEAKER_00: So it's very, very important that your body feels late, like safe to let go of the weight, otherwise it won't.
• 17:59
  SPEAKER_00: And then also you get into a spiral because like gaining weight physically slows, and then your metabolism slows even more.
• 18:05
  SPEAKER_00: And this can also, you know, where exercise comes in because too much hit, too many spin classes, depending on your body and your stress levels, can actually be too much.
• 18:15
  SPEAKER_00: Because every time we work out, it is stress on the body, and a certain level of stress is good for your body.
• 18:21
  SPEAKER_00: You do want to have it undergo a certain amount of stress when it comes to exercise.
• 18:25
  SPEAKER_00: However, if you are sleeping like five, six hours a night and you're stressed out at work, and then you're stressing your body out with a really intense, you know, F45 workout or HIIT workout or spin workout that's too much for you, and you're exhausted after, so your cortisol spikes, and you you think you have to burn all these calories, and then you go and eat some sort of like low-fat, you know, powdered peanut buttered stuff on like, you know, whatever it is, or like a you know, you guys know what I mean.
• 18:52
  SPEAKER_00: Then you're sending your body into this spiral where it's just gonna store everything you give it.
• 18:57
  SPEAKER_00: The cortisol is so high that it's not gonna let go of the weight, and then you run into the spiral where you're like, Well, I'm getting up early to work out, I'm doing these intense workouts, I'm eating quote unquote right.
• 19:07
  SPEAKER_00: Why am I not losing weight?
• 19:08
  SPEAKER_00: And we kind of see how this spiral, you know, goes like in a circle, in a circle, in a circle.
• 19:13
  SPEAKER_00: Okay, so the next hormone that can be influencing your metabolism is ghrelin.
• 19:18
  SPEAKER_00: So ghrelin is your hunger hormone.
• 19:20
  SPEAKER_00: If this is off, then your appetite is going to go through the roof, and it can go up through the roof in a false way.
• 19:27
  SPEAKER_00: Not because your body needs more like nourishment or calories or food, but you know, because of you know the other influences in your hormones.
• 19:35
  SPEAKER_00: You know, for example, not getting enough sleep causes this to upregulate to a point where your body doesn't actually need more, so it's ended up going to store it because it can't use it.
• 19:43
  SPEAKER_00: So you want to make sure your ghrelin is in check.
• 19:45
  SPEAKER_00: Like we said, ghrelin and leptin, they're kind of like they work together.
• 19:48
  SPEAKER_00: You also want to balance your cortisol, testosterone, estrogen, and all that.
• 19:52
  SPEAKER_00: So those are all the ones we've talked about so far.
• 19:54
  SPEAKER_00: Make sure all of those are in check.
• 19:56
  SPEAKER_00: The next one we need to dive deep into is thyroid.
• 19:59
  SPEAKER_00: So we're gonna briefly touch on thyroid because I could talk a whole episode on thyroid, but the thyroid is like a small butterfly-shaped gland in your neck that's basically sits in front of your wind point.
• 20:09
  SPEAKER_00: It's made up of small sacs and it has like this iodine-rich protein called thyroglobulin, along with thyroid hormones, you know, T4 and small amounts of T3.
• 20:18
  SPEAKER_00: And your metabolism can be like out of control.
• 20:21
  SPEAKER_00: So, by controlling the rate at which the body converts oxygen and calories to energy, both of these hormones work.
• 20:28
  SPEAKER_00: So the metabolic rate of every cell in the body is actually regulated by thyroid hormones, primarily T3.
• 20:34
  SPEAKER_00: So, hypothyroidism, what is it?
• 20:37
  SPEAKER_00: This is a condition in which a thyroid gland does not make enough thyroid hormones, which means your metabolic rate goes down.
• 20:45
  SPEAKER_00: So, some of the main symptoms of hypothyroidism is fatigue, weakness, increased sensitivity to cold, constipation, unexplained weight gain, as we can see, dry skin, hair loss, or coarse hair, muscle cramps, depression.
• 21:01
  SPEAKER_00: However, a lot of symptoms can take years to develop.
• 21:04
  SPEAKER_00: So the slower the metabolism gets, the more obvious these signs and symptoms will become.
• 21:08
  SPEAKER_00: Some other symptoms of like high thyroid issues that aren't uh talked about, you know, as much, but like can also give you a clue: puffy face, um, impaired memory, heavier than normal, or irregular menstrual periods, fertility infertility or frequent miscarriages, acne, high cholesterol, low libido, fluid retention, like we said, kind of like puffy face, but also fluid retention in your body, difficulty swallowing, iron deficiency, frequent headaches, another sign in general of like stubborn weight that's associated with like hormone areas, or like if you gain weight around your inner thighs, like lower midsection, hips, and arms, that tends to be like hormonal weight gain.
• 21:52
  SPEAKER_00: So you might want to get your thyroid you know checked or speak to someone to see if your thyroid can suspectily you know be off.
• 21:59
  SPEAKER_00: And there are natural.
• 22:00
  SPEAKER_00: Ways in order to fix that, or you can work, you know, with a doctor and come up with a plan for you.
• 22:05
  SPEAKER_00: But like I said, your body needs to feel safe in order to let go of the weight.
• 22:10
  SPEAKER_00: So if you are undereating, if your hormones aren't balanced, if all of this stuff, then your body is not gonna feel safe to let it go.
• 22:17
  SPEAKER_00: Now, another thing that I briefly touched on that I want to jump back to is the fact that if you already have more weight, that is what makes you overeat.
• 22:25
  SPEAKER_00: Because once you start to consume, you know, refined carbs, bread, lots of rice, pasta, any form of sugar, you start to make a certain fat cell called VAT or visceral adipose tissue.
• 22:38
  SPEAKER_00: Now, this is no ordinary fat.
• 22:40
  SPEAKER_00: Remember how I briefly mentioned that it's not like, you know, metabolically inactive.
• 22:45
  SPEAKER_00: It is a super fat.
• 22:46
  SPEAKER_00: It is a hungry fat.
• 22:47
  SPEAKER_00: It is a dangerous fat.
• 22:50
  SPEAKER_00: We need to remember that this kind of fat is not like doing nothing.
• 22:54
  SPEAKER_00: It's sitting on your body metabolically active.
• 22:56
  SPEAKER_00: And what happens is that it starts in cascade that leads to obesity.
• 23:01
  SPEAKER_00: It is literally like a falling down icy slope where it is impossible to stop yourself.
• 23:06
  SPEAKER_00: You basically need like a huge axe to stop you from sliding down this icy hill.
• 23:11
  SPEAKER_00: And here's what happens: these hungry fat cells basically suck up all the available fuel in your bloodstream.
• 23:17
  SPEAKER_00: This includes, you know, glucose, fats, ketones, and everything like that.
• 23:20
  SPEAKER_00: And then your body thinks, oh my god, I'm starving.
• 23:23
  SPEAKER_00: I need to eat more and slow down my metabolism so I don't die.
• 23:28
  SPEAKER_00: Now the problem is anything you eat gets sucked into those fat cells around your belly, leading to a vicious cycle of hunger, overeating, fat storage, slowing down your metabolism, and then you're like, no wonder we gain weight and can't lose it.
• 23:43
  SPEAKER_00: So the key trigger for all of this is a simple common hormone that we all need, but not too much of insulin.
• 23:50
  SPEAKER_00: And you guys have heard me talk about insulin before.
• 23:53
  SPEAKER_00: But if we make too much insulin, which it means if you're eating like gluten, high sugar, high carb, you know, lots of rice, lots of quinoa, lots of breads, um, lots of fruits, all that kind of stuff, you make too much insulin, it basically drives the fuel in our blood into our fat cells.
• 24:08
  SPEAKER_00: So insulin, we need to remember, is a fat storage hormone.
• 24:11
  SPEAKER_00: Too much insulin and a lot of other bad things happen, also like heart attacks, high cholesterol, type 2 diabetes, cancer, and dementia.
• 24:18
  SPEAKER_00: But when it comes to causing spikes of insulin, this starts a basically a miserable chain reaction that leads to, you know, the fat storing more, and then we get the whole, you know, hunger, overeating, fat storage, slowing metabolism cycle.
• 24:33
  SPEAKER_00: When it comes to spikes in insulin that cause this reaction, not all calories are created equal.
• 24:38
  SPEAKER_00: So sugar and refined carbs are the culprits.
• 24:41
  SPEAKER_00: This is very important to keep in mind.
• 24:44
  SPEAKER_00: There are so many studies that show just how different like the calories are from sugar and fat.
• 24:49
  SPEAKER_00: And like unfortunately, it's just not true that fat makes you fat.
• 24:53
  SPEAKER_00: Like I'm sure those of you listening to this episode, you're familiar with my my content, my YouTube, my this, my that.
• 24:59
  SPEAKER_00: Fat does not make you fat.
• 25:01
  SPEAKER_00: The healthy fat does not make you fat.
• 25:03
  SPEAKER_00: Fat, like that they're talking about, is there's a big difference between like healthy fats and bad fats.
• 25:09
  SPEAKER_00: Your healthy fats are your avocados, avocado oil, coconuts, you know, nut seeds, omega-3, so like that, and salmon and all that.
• 25:16
  SPEAKER_00: The bad fats are the vegetable oil.
• 25:18
  SPEAKER_00: So canola oil, sunflower seed oil, safflower seed oil, um, palm oil, all those kinds of lies.
• 25:26
  SPEAKER_00: So you need to understand that in order to help this out, we need to mitigate insulin because those people who, you know, if you're not eating high sugar and you're eating like a low sugar and low refined carb diet, you actually end up burning more.
• 25:41
  SPEAKER_00: Your metabolism speeds up.
• 25:44
  SPEAKER_00: They actually did a study and they found that those people eating a low fat diet put on 70% more body fat, even while eating fewer calories than those who were eating a lower carbslash lower sugar diet.
• 25:56
  SPEAKER_00: We need to remember that sugar is carb.
• 25:57
  SPEAKER_00: Sugar and carb are the same thing, same word because they get broken down to the same thing.
• 26:01
  SPEAKER_00: So let me say that again.
• 26:02
  SPEAKER_00: Those eating a low fat diet and fewer calories got fatter than those eating more calories on a low sugar, low carb diet in like 70%.
• 26:12
  SPEAKER_00: So if you restrict your calories thinking that you're gonna save calories, you know, end up eating less fats, less whatever it is to lose weight, you're actually gonna end up triggering a very like ancient biological adaptation that protects you from starvation.
• 26:26
  SPEAKER_00: So your metabolism will physically slow and you will get a lot hungrier.
• 26:30
  SPEAKER_00: You can't voluntarily control your weight over the long term.
• 26:33
  SPEAKER_00: So, like willpower is no match for these like ancient programmed hormones that make sure you do not starve to death.
• 26:39
  SPEAKER_00: So you do not need to worry about how much you eat, more so you need to worry about the quality, what you're eating, the quality of food, the composition, high fiber, good quality protein fat, low starch, low sugar.
• 26:51
  SPEAKER_00: Then you won't be hungry, and we will shift you from like a fat storage to fat burning.
• 26:56
  SPEAKER_00: Now, some of the take-home things I want to make sure to reiterate so that like you remember them from this episode.
• 27:01
  SPEAKER_00: Overeating does not make you fat.
• 27:03
  SPEAKER_00: Your fat cells make you overeat.
• 27:04
  SPEAKER_00: You make hungry fat cells by eating sugar and refined carbs.
• 27:08
  SPEAKER_00: Restricting calories will slow your metabolism, make you hungry, and basically guarantee that your weight loss attempts will fail.
• 27:15
  SPEAKER_00: Eating a higher fat, high protein, low sugar diet will speed up your metabolism.
• 27:20
  SPEAKER_00: Controlling what you eat is much easier than controlling how much you eat.
• 27:25
  SPEAKER_00: You can forget calorie counting because it's not about calories, it's about diet quality and composition.
• 27:31
  SPEAKER_00: All calories are not created equal, and so weight loss is not simply a matter of eating fewer calories.
• 27:37
  SPEAKER_00: You need to lower your insulin if you want to store less fat and stop blaming yourself for lack of willpower and start empowering yourself by eating real, whole, fresh food that is low in sugar and starch.
• 27:50
  SPEAKER_00: If you guys need help with this, next month I am opening up Well Nourished for pre-enrollment for January 2021.
• 27:56
  SPEAKER_00: So get on that.
• 27:57
  SPEAKER_00: The link will be in the description so you can be the first one to kind of get on there because I can help you do this.
• 28:02
  SPEAKER_00: I can help get you through it.
• 28:03
  SPEAKER_00: Now you know what to do.
• 28:04
  SPEAKER_00: If you need help, definitely sign up for Well Nourished.
• 28:07
  SPEAKER_00: Now I want to touch on some more things that might be the reasons why you are not losing weight.
• 28:12
  SPEAKER_00: First of all, it's nutritional imbalances.
• 28:15
  SPEAKER_00: So let's, you know, start off by talking about the fact that A, there's so many nutrient deficiencies in like just America, North America, Canada, US, um, in general.
• 28:25
  SPEAKER_00: We typically fall short in things like magnesium, vitamin C, E and A, those are kind of like the top ones, uh, and vitamin D.
• 28:32
  SPEAKER_00: Vitamin D is huge.
• 28:34
  SPEAKER_00: And basically, we're under like nourished despite being the fact that most people are like quote unquote overfed, unless you're one of those people who are not eating enough calories.
• 28:43
  SPEAKER_00: Either way, this might sound like contradictory, but if you're not getting either like enough calories or too few nutrients, you do not have like all the vitamins and minerals you need to process things.
• 28:55
  SPEAKER_00: So if you don't have a good nutritional status, then you have a poorly functioning metabolism.
• 29:01
  SPEAKER_00: So if you have all of these good nutrients, then this metabolism can be reset and it'll work properly.
• 29:08
  SPEAKER_00: So make sure that you are getting enough of all your nutrients.
• 29:12
  SPEAKER_00: Work with someone, me, or someone else, um, you know, to make sure that all of that is good.
• 29:16
  SPEAKER_00: Gut microbe imbalances.
• 29:18
  SPEAKER_00: So we have over a thousand species of bugs in our gut, and bacteria cells basically outnumber our other cells like 10 times over, which means that is a lot of like little guys in our gut.
• 29:29
  SPEAKER_00: And we call this the microbiome.
• 29:30
  SPEAKER_00: So it's the place where you know the good bacteria live and work with us to maintain a healthy gut.
• 29:36
  SPEAKER_00: And we know that the bacteria in our gut can have profound effects on our weight and our metabolism through many different mechanisms.
• 29:43
  SPEAKER_00: So some bacteria extract more energy from our food leading to weight gain, while other bacteria extract less energy from our food leading to weight loss.
• 29:52
  SPEAKER_00: So you can actually take like the gut bacteria from like a thin person and put it into that of like a larger person and cause the large person to dramatically lose like amounts of weight without changing its diet.
• 30:05
  SPEAKER_00: That really shows you how important the bacteria is in our gut.
• 30:09
  SPEAKER_00: Some bacteria also trigger what is called leaky gut.
• 30:12
  SPEAKER_00: If you haven't listened to the geek leaky gut episode, go back, listen to that.
• 30:16
  SPEAKER_00: Um, I know I'm referring to a lot of different episodes in this podcast, but that's because you know I couldn't make this like a two and a half hour long podcast to talk about everything when it comes to you know weight loss or why you may not be losing weight.
• 30:27
  SPEAKER_00: So the inflammation that comes from leaky gut, and leaky gut basically comes from eating poor foods like gluten and other inflammatory things, but it triggers insulin resistance and diabetes.
• 30:37
  SPEAKER_00: Now, like we learned, insulin is a fat storage hormone.
• 30:40
  SPEAKER_00: If you are insulin resistant, you are gonna be storing lots and lots of fat.
• 30:44
  SPEAKER_00: Now, it's important to understand this is independent of your calorie intake, which means if you are insulin resistant, you can be eating the same amount of calories as somebody else, but storing more fat from it.
• 30:55
  SPEAKER_00: This is why it's important to regulate your insulin, regulate your hormones, and important to heal your gut if it is damaged by imbalances.
• 31:03
  SPEAKER_00: Some brief, you know, um symptoms of an imbalanced gut is depression, anxiety, bloating, diarrhea, constipation, fatigue, brain fog, you know, those are kind of like the top ones.
• 31:15
  SPEAKER_00: Any kind of like digestive symptoms, obviously, like cramping, um difficulty losing weight, weight gain, all those point to like poor gut health.
• 31:23
  SPEAKER_00: But there are some things that you can do in order to like cultivate a healthy microbiome, and there's more details in the leaky gut episode.
• 31:29
  SPEAKER_00: But basically, you know, eat whole processed unrefined foods, cut out gluten, you know, make the last time you ate gluten the last time you ate gluten.
• 31:37
  SPEAKER_00: It's like 75% of your plate should be like non-starchy veggies and you know, plant-based foods, you know, good fats, you know, high omega-3s, extra virgin olive oil, salmons, all those great things.
• 31:49
  SPEAKER_00: You know, avoid omega-6s, avoid those like seed oils and canola oils, avoid fake meats, avoid the beyond meat and the fake vegan meats of like those kinds, you know, get lots of nice omega-3s in there.
• 32:03
  SPEAKER_00: Those help reduce inflammation.
• 32:04
  SPEAKER_00: You know, add more coconut in.
• 32:06
  SPEAKER_00: You know, studies demonstrate that like the anti-inflammatory and weight loss benefits of adding just like MCTs or MCT oils can be really good in terms of fat burning.
• 32:14
  SPEAKER_00: You know, you can cook with coconut oil, add some to your coffee, things like that.
• 32:18
  SPEAKER_00: Like I said, remove the inflammatory foods like the omega-6 fats and stick with like the better ones, like you know, EVOO, coconut oil, all that.
• 32:26
  SPEAKER_00: Add fiber-rich foods, you know, that provide prebiotics so that your healthy gut bacteria can thrive, everything like that.
• 32:34
  SPEAKER_00: But chances are you'll probably, if you have bad gut health, you're gonna need a little bit more of a protocol and like a gut healing protocol.
• 32:40
  SPEAKER_00: So start with these basic things and then like reach out to me or something to see if I have space to take on another one-on-one to fix this, but you're gonna need to like fix your gut as well as doing these things.
• 32:51
  SPEAKER_00: So, another reason why you may not be losing weight is inflammation and immune function.
• 32:55
  SPEAKER_00: So the relationship between inflammation and weight gain is kind of complicated.
• 33:00
  SPEAKER_00: I'm gonna keep it as basic as I can.
• 33:02
  SPEAKER_00: But inflammation causes weight gain and weight gain causes inflammation.
• 33:06
  SPEAKER_00: So they feed off of each other in a very vicious cycle that can be hard to break.
• 33:10
  SPEAKER_00: For example, overeating triggers the immune system, which causes the body to generate excessive inflammation.
• 33:17
  SPEAKER_00: And then the fat in and of itself causes inflammation.
• 33:20
  SPEAKER_00: So it gets into that loop where you're triggering inflammation, which is causing more fat, and the fat gets stored, and then the fat that's stored triggers more inflammation, which triggers it in that vicious cycle.
• 33:30
  SPEAKER_00: It also stimulates the release of inflammatory mediators like TNF, which is tumor necrosis factor and interleukin.
• 33:38
  SPEAKER_00: So both of these are kind of like inflammatory markers that you don't want kind of floating around your body and are gonna make you, again, like store more fat.
• 33:46
  SPEAKER_00: And then, like we said about the visceral fat, which is a name given to that like unhealthy fat that accumulates around your abdomen, we know that this is active, we know that this produces inflammatory markers, we know that this causes, you know, that more fat to be stored, the slowing of the metabolism, but it also puts you at risk for more inflammation-based chronic diseases like you know diabetes and atherosclerosis.
• 34:07
  SPEAKER_00: So if you're surprised by how complicated, you know, weight loss or why you're not losing weight can be so far, you're not alone.
• 34:14
  SPEAKER_00: It is complicated.
• 34:15
  SPEAKER_00: So we can already see that the whole calories in, calories out equation doesn't really quite cut it.
• 34:20
  SPEAKER_00: You need to dive deeper into the relationship between inflammation, weight gain, and one more thing about how inflammatory foods can actually cause like hunger cravings and changes in eating behavior is the fact that the inflammation in the gut can actually affect the hypothalamus, which is the part of the brain in charge of hunger signals.
• 34:37
  SPEAKER_00: So this is where you know the leptin and the ghrelin that we talked about earlier happens.
• 34:41
  SPEAKER_00: And so when this happens, your ability to know when you're actually hungry and stop eating when you're full is impaired, and that is where the leptin resistance happens.
• 34:48
  SPEAKER_00: So back when we talked about if you have the signs there, if you know you have inflammation in the gut, this is gonna affect the hypothalamus, which affects, you know, the your leptin and your ghrelin.
• 34:56
  SPEAKER_00: So it's kind of like the cherry on top because the bacteria in our gut also have like the powerful ability to increase or decrease our cravings, which means that the microbes living in there in our gut essentially tell us what to eat.
• 35:09
  SPEAKER_00: And if you have too many microbes that like to feed off of sugar and simple carbs, when you try to eat less of them, you will find yourself craving them more and more.
• 35:17
  SPEAKER_00: And that is actually one of the reasons why it can be really hard to detox the body from sugar.
• 35:21
  SPEAKER_00: Environmental toxins.
• 35:23
  SPEAKER_00: So this is another reason why you may not be losing weight.
• 35:26
  SPEAKER_00: And this is really comes down to the whole idea of detoxification.
• 35:30
  SPEAKER_00: And now this is because, like, yes, detox is a natural, you know, process that occurs all the time in our body, you know, through our liver.
• 35:36
  SPEAKER_00: But unfortunately, in our modern world, we're actually exposed to a huge burden of toxins in our environment and our diet.
• 35:42
  SPEAKER_00: This includes, you know, plastics, pesticides, phthalates, bisphenol A, flame retardants, metals like mercury, lead, arsenic, and a bunch of other stuff.
• 35:51
  SPEAKER_00: And they also like interfere with metabolism, cause weight gain in the absence of extra calories.
• 35:56
  SPEAKER_00: And I always like to specify this because I think it's important for you guys to realize that independent of calories, this happens.
• 36:03
  SPEAKER_00: So if you are eating out of plastic uh Tupperware, if you're storing your food in plastic, if you are eating, you know, non-organic food and you're not washing it for the pesticides, if you are eating, you know, food out of cans that have bisphenol A, if you're drinking water out of those giant plastic water bottles, if you are eating fish that is high in heavy metals and you're not eating wild fish, if you are using beauty products like lotions and makeups that are full of phthalates and things like that, you know, these are all wreaking havoc on your metabolism.
• 36:35
  SPEAKER_00: And these environmental toxins are called obsenogens.
• 36:38
  SPEAKER_00: So I'm gonna say that again, obesenogens.
• 36:40
  SPEAKER_00: And there are many different mechanisms by which these toxins promote weight gain affecting your metabolism, your hormones, and your brain function.
• 36:47
  SPEAKER_00: And so reducing your exposure to the environmental toxins is 100% possible, and you can do a lot by like just minimizing your exposure to these everyday things.
• 36:56
  SPEAKER_00: So, like I said, eat organic when possible, follow the dirty dozen and the clean 15 to kind of give you like the big, you know, ones that matter.
• 37:04
  SPEAKER_00: Stop eating mercury, eat clean, you know, organic animal products that are grass-fed, pasture-raised, no hormones, no antibiotics.
• 37:12
  SPEAKER_00: I mean, imagine like how much, you know, you need to keep your own hormones in check, and then you're eating like things that have hormones in it.
• 37:18
  SPEAKER_00: Like, no, you're just adding more fuel to the fire.
• 37:20
  SPEAKER_00: You know, be sure to filter your water.
• 37:22
  SPEAKER_00: Don't drink tap water, Brita in those plastic jugs.
• 37:26
  SPEAKER_00: A, they're plastic, so no, and B, they're not good enough.
• 37:29
  SPEAKER_00: You need to either like get spring water or use a reverse osmosis filter to get rid of those hidden contaminants in your water supply.
• 37:36
  SPEAKER_00: Um, the only two water filters I know of that are backed by science are Berkeley and Aqua True, in case you need a recommendation.
• 37:44
  SPEAKER_00: Eating lots of fiber, that's gonna help when it turns out toxins because it's very important to get rid of toxins through your poop.
• 37:50
  SPEAKER_00: And if you eat a lot of fiber, then you are having a bowel movement every single day.
• 37:53
  SPEAKER_00: Um, cruciferous vegetables, another great thing to help you assist with the detoxification.
• 37:58
  SPEAKER_00: This includes broccoli, kale, bok choy, garlic, onions, um, you know, okay, well, those are also just detox ones, but other cruciferous, you know, cauliflower, brussels sprouts, things like that.
• 38:09
  SPEAKER_00: Sweating is really good, so either, you know, infrarensanas or anything like that will help you kind of like sweat out toxins.
• 38:15
  SPEAKER_00: All of these things, the more you can do to kind of support, you know, your toxinability and your detox is gonna help you when it comes to weight loss.
• 38:22
  SPEAKER_00: Next, why you're not losing weight is emotional eating.
• 38:26
  SPEAKER_00: So eating should be a hundred percent enjoyable, but when the love of food is used as a coping mechanism during times of stress or sadness, it can actually turn unhealthy.
• 38:37
  SPEAKER_00: And if you are an emotional eater dealing with like underlying emotions that feel compulsive eating, then this is gonna be an issue as to why you may be struggling to lose weight.
• 38:45
  SPEAKER_00: So mindfulness meditation can really kind of help you be aware of these bodies' needs.
• 38:50
  SPEAKER_00: This is also something I work a huge amount in well-nourished, but also in my one-on-one.
• 38:55
  SPEAKER_00: Um, I help you kind of observe your thoughts and emotions.
• 38:58
  SPEAKER_00: And instead of like mistaking yourself for them, it I help you to like break the habitual cycle of like emotional eating and make more rational choices.
• 39:06
  SPEAKER_00: So if you struggle with emotional eating, definitely get into either well-nourished or my one-on-one.
• 39:10
  SPEAKER_00: You know, but that's gonna be a large contributor to why you're not losing weight if you are not properly coping with and processing your emotions.
• 39:19
  SPEAKER_00: Another reason why you know you may not be losing weight is negative self-talk.
• 39:23
  SPEAKER_00: And I'm gonna say this, I'm almost probably say this three times.
• 39:26
  SPEAKER_00: You can't heal a body you hate.
• 39:29
  SPEAKER_00: You can't heal a body you hate.
• 39:33
  SPEAKER_00: And one more time, in case you know, you are doing something else while listening to this podcast, you cannot heal a body you hate.
• 39:41
  SPEAKER_00: I often see patients who aren't able to get healthy and lose weight because of years of like self-loathing and no self-love and all that.
• 39:50
  SPEAKER_00: Think about the things you assume about yourself, like consciously or subconsciously.
• 39:53
  SPEAKER_00: Do you feel that you are not like worthy of love or worthy of good things?
• 39:57
  SPEAKER_00: Like these are false beliefs.
• 39:59
  SPEAKER_00: You do deserve love, success, happiness, health.
• 40:02
  SPEAKER_00: And you need to believe that you deserve it and you need to believe it, like with your whole being.
• 40:07
  SPEAKER_00: You need to like basically get wise to your mind's tricks and address those false beliefs like head on.
• 40:13
  SPEAKER_00: And again, I work with this with people.
• 40:15
  SPEAKER_00: Um, if you need help on this, but believe me when I tell you that without self-love, even if you had the body you always wanted, it would never be enough.
• 40:25
  SPEAKER_00: Like you were gonna constantly chase this perfection cycle, that will never happen.
• 40:30
  SPEAKER_00: So I know this episode has been like, we've covered a lot of things.
• 40:34
  SPEAKER_00: I have a little bit more that I want to talk about, but in terms of emotions, emotional eating, negative self-talk, you will never have the body you want, you will never lose weight if you keep doing these things.
• 40:45
  SPEAKER_00: And then, so I'll briefly touch on like weight loss prioritizing.
• 40:48
  SPEAKER_00: So you could seek like a whole body, you know, vibrant health or just weight loss, and they're not the same thing.
• 40:54
  SPEAKER_00: Losing weight is not equivalent with getting healthy.
• 40:57
  SPEAKER_00: So, like cancer and arsenic will make you lose weight, but you won't be healthier.
• 41:02
  SPEAKER_00: And so that's why, you know, weight gain, yes, is a symptom, not a cause, but you know, just the same weight loss can be an attempt at managing a symptom without getting to the cause.
• 41:13
  SPEAKER_00: So, what is going on in the body and the mind that is causing, you know, weight gain or weight, like weight loss resistance?
• 41:19
  SPEAKER_00: And so the simple fact that in order to get your body to like a healthy weight, you have to get healthy.
• 41:24
  SPEAKER_00: You have to get healthy to lose weight, not lose weight to get healthy.
• 41:27
  SPEAKER_00: So, sustainable weight loss will be a natural byproduct of regaining health.
• 41:31
  SPEAKER_00: If you get healthy, you will look great.
• 41:34
  SPEAKER_00: And that is like just basically an awesome side effect.
• 41:37
  SPEAKER_00: So, I really want to stress that um somewhere in this episode that like weight and loss is not health.
• 41:42
  SPEAKER_00: You need to get healthy, then have weight loss, not weight loss, then health.
• 41:46
  SPEAKER_00: Okay.
• 41:47
  SPEAKER_00: A couple more things that might be like underlying physiological things that are making you know it difficult to lose weight or you know, making you gain weight.
• 41:56
  SPEAKER_00: Adrenal fatigue.
• 41:58
  SPEAKER_00: We haven't touched on that yet, but adrenal fatigue is another one.
• 42:01
  SPEAKER_00: Um, we already touched on gut health, thyroid, and toxicity.
• 42:04
  SPEAKER_00: So let's touch on like adrenal health.
• 42:06
  SPEAKER_00: Adrenals is like your cortisol.
• 42:08
  SPEAKER_00: So cortisol is important, yes, um, but there's other different hormones in your adrenals that you kind of need to be aware of when it comes to investigating whether that's a cause for you know weight gain for you.
• 42:20
  SPEAKER_00: When you are struggling, even the healthiest low-calorie like foods can cause weight gain.
• 42:24
  SPEAKER_00: So it's not really your fault.
• 42:25
  SPEAKER_00: So you really need to like investigate with someone like clinically, like me, um, to understand the underlying causes of these resistance and like this stubborn weight loss to find your answers.
• 42:37
  SPEAKER_00: So make sure you covered adrenals, gut, thyroid, toxicity, emotional, negative self-talk.
• 42:44
  SPEAKER_00: I think that was like all of the things that we we talked about when it comes to like why you know you're not losing weight or why it might be difficult.
• 42:52
  SPEAKER_00: Now, even though our culture is like really obsessed with dieting and working out, we need to remember that we have to get healthy to lose weight, not lose weight to get healthy.
• 43:01
  SPEAKER_00: So if you are suffering from weight loss resistance, this should be your mantra because your weight gain and the way your body holds on to that excess weight is a sign that there's something else going on underneath the surface.
• 43:12
  SPEAKER_00: Fad diets may help you lose a little bit quickly, but that weight will almost always come back because the fad diet never addressed the underlying issue of the weight gain.
• 43:21
  SPEAKER_00: Research shows time and time again that calorie cramping, calorie restriction almost always fails when it comes to sustainable weight loss.
• 43:29
  SPEAKER_00: So the bottom line is that you need to ditch like the dieting and get healthy first.
• 43:34
  SPEAKER_00: And so the best way to reach your goal weight and look great is a side effect as like a byproduct of like health.
• 43:40
  SPEAKER_00: It's not really like you know, doing it from that purpose.
• 43:43
  SPEAKER_00: And so, what's the secret?
• 43:45
  SPEAKER_00: Healing.
• 43:46
  SPEAKER_00: And there are four key areas mind, emotion, gut, and hormones.
• 43:50
  SPEAKER_00: You need to heal, and what you need to do like to heal all that and to is to reach like your health goals.
• 43:55
  SPEAKER_00: So when you heal all those things, you'll know what you need to reach your health goals.
• 44:00
  SPEAKER_00: Again, if you need help with healing, I might have a one-on-one spot available by the time you listen to this.
• 44:06
  SPEAKER_00: Either way, just send me a DM because if not, I'll get you on the wait list for the next time a spot opens up, or we can get you into well-nourished because pre-enrollment opens in November.
• 44:14
  SPEAKER_00: Either way, this would be really hard to do on your own because think about all the different like aspects that we talked about.
• 44:21
  SPEAKER_00: Now I want to talk about three fears that can basically be preventing you from achieving sustainable weight loss.
• 44:28
  SPEAKER_00: So fad diets are easy, like I said, like, but they rarely work because you see that short-term success, but you find yourself like going back again and in this vicious cycle of nothing ever sticks, and you don't want to end up going through it again.
• 44:41
  SPEAKER_00: But you can think about it in a different way because the truth is that the idea of being at square one repeatedly is basically an illusion.
• 44:48
  SPEAKER_00: Each experience didn't turn out the way you hoped for, but it is a learning experience.
• 44:53
  SPEAKER_00: You are different than the way you were before, you're stronger and wiser because of that experience.
• 44:58
  SPEAKER_00: And so if you need to lose weight, stop trying to lose weight to get healthy instead get healthy to lose weight.
• 45:03
  SPEAKER_00: And that way there is no failure.
• 45:05
  SPEAKER_00: There's literally only learning.
• 45:07
  SPEAKER_00: So open the door to experience and start taking care of yourself big picture style.
• 45:11
  SPEAKER_00: Maybe you need to address like the underlying causes, maybe you need to take it slow, reframe your habits when you deal with that.
• 45:18
  SPEAKER_00: But there are like three fears that I see come up a lot with people that also hinder them, even if you do the gut stuff, adrenal stuff, thyroid stuff, hormone stuff, and all these fears that I want to mention in this episode so that you can kind of like see if these are some of your fears, and then when you come to me and you work with me, I'll help you through these fears.
• 45:38
  SPEAKER_00: So, number one is fear of success.
• 45:40
  SPEAKER_00: And I was literally talking about this on the well-nourished live call like last week, and like you might be thinking, what?
• 45:46
  SPEAKER_00: Like, if I want to lose weight, why would I fear achieving that goal?
• 45:50
  SPEAKER_00: But it's actually surprisingly common, and that's because some people are actually not ready to get healthy because of an unspoken fear of success.
• 45:58
  SPEAKER_00: For years, they've literally found their identity in their health condition, and they mistake their weight for or their health condition for who they truly are.
• 46:06
  SPEAKER_00: So being an uncomfortable or unpleasant familiarity can be actually be less scary than like a supposedly awesome unfamiliarity.
• 46:15
  SPEAKER_00: So the fear can make the success of healthy changes seem daunting and scary.
• 46:19
  SPEAKER_00: Who would you be if you were that like healthy fit person?
• 46:23
  SPEAKER_00: If you don't know, you may fear the answer.
• 46:26
  SPEAKER_00: I've also seen many people fear that others would reject them if they lost weight.
• 46:30
  SPEAKER_00: You know, if they got healthy, they feel like they wouldn't be able to relate to their friends anymore.
• 46:34
  SPEAKER_00: But again, you can think about this a different way.
• 46:37
  SPEAKER_00: You are more than your outer form.
• 46:39
  SPEAKER_00: You have a long, abundant life to live.
• 46:41
  SPEAKER_00: Why cut it short?
• 46:42
  SPEAKER_00: You know, why suffer unnecessarily?
• 46:44
  SPEAKER_00: Your true self will always be there.
• 46:46
  SPEAKER_00: You are only upgrading the container with which your body is.
• 46:50
  SPEAKER_00: So train for a healthy life so that you can live life to its fullest.
• 46:53
  SPEAKER_00: When you are happy and healthy, those who love you will be happy too.
• 46:57
  SPEAKER_00: The next fear I see a lot is fear of admission.
• 47:01
  SPEAKER_00: So I'm not really overweight, you know, everybody at my age has aches and pains, everybody I know, you know, has this, struggles with this.
• 47:08
  SPEAKER_00: You know, of course I'm tired, I work hard, etc.
• 47:11
  SPEAKER_00: I speak a lot of people who are basically in denial about their health issues or the severity of their issue.
• 47:17
  SPEAKER_00: They compare themselves to someone who is worse off than they are and deflect their own issues.
• 47:22
  SPEAKER_00: And these people often equate how they feel with how healthy they are, and they think that because they can function during the day, their health is decent enough.
• 47:30
  SPEAKER_00: If this is you, you are missing out on the full spectrum of a life lived in a healthy, strong body.
• 47:39
  SPEAKER_00: By denying yourself the opportunity, you are hurting yourself and your loved ones.
• 47:44
  SPEAKER_00: Instead, what if you admitted that you need to reclaim your health?
• 47:48
  SPEAKER_00: What is the worst that could happen?
• 47:50
  SPEAKER_00: You might get healthier.
• 47:51
  SPEAKER_00: If you try it, you might never look back or wonder why it took you so long.
• 47:56
  SPEAKER_00: And this is so, so important.
• 47:58
  SPEAKER_00: Now, the last fear I want to talk about, and this one is possibly the most like nefarious of them all, and can actually feel like debilitating to confront.
• 48:07
  SPEAKER_00: People are often terrified of fully recognizing that every bit they eat or don't eat directly contributes to their health state.
• 48:15
  SPEAKER_00: It feels much easier to pop a pill, you know, ignore mild or moderate symptoms, hang your hat on genetics, believe there's nothing that can be done about it, whatever it is, but there is a better way to live.
• 48:28
  SPEAKER_00: In fact, everything you eat will either contribute to the creation or the destruction of your health.
• 48:34
  SPEAKER_00: So are you choosing to feed disease or destroy it?
• 48:37
  SPEAKER_00: Are you eating as if your life depended on it?
• 48:40
  SPEAKER_00: Because it literally does.
• 48:41
  SPEAKER_00: Like the foods you eat can turn off and turn on genes that code for diseases and chronic conditions that can compromise your quality of life drastically.
• 48:51
  SPEAKER_00: I have seen the worst cases of autoimmune and chronic disease and weight loss completely reversed with healthy lifestyle changes.
• 48:58
  SPEAKER_00: So honestly, like I'm not sure what there is to wait for.
• 49:02
  SPEAKER_00: If you are waiting for the right time to finally like take responsibility for your health by taking responsibility for your lifestyle choices, like literally the time is now.
• 49:10
  SPEAKER_00: Like I regularly see people who have waited too long to reclaim their health and they have like a much longer walk back, like because their gut health is destroyed, their hormones are destroyed, they're more insulin resistant and everything like that.
• 49:22
  SPEAKER_00: The sooner you start, the easier it will be.
• 49:24
  SPEAKER_00: So if you're listening to this and you want to like start working on like your weight loss, you want to fix your sleep, your hormones, your microbiome, your stress, your toxin exposure, and everything else, let's fix it now before you know it becomes worse.
• 49:40
  SPEAKER_00: Fixing it, the easier you fix it, like the better.
• 49:43
  SPEAKER_00: And remember that losing weight is only part of the journey.
• 49:46
  SPEAKER_00: If you have an underlying issue and are restricting calories and exercising like mad, you are basically exacerbating the problem and you're not solving it.
• 49:54
  SPEAKER_00: When your health is a priority, weight loss will follow, I promise, as a natural result of healing your body from within.
• 50:03
  SPEAKER_00: So that was basically an hour-long episode.
• 50:06
  SPEAKER_00: I talked a lot, I need some water.
• 50:08
  SPEAKER_00: I hope you guys found this information helpful.
• 50:11
  SPEAKER_00: Tag me on Instagram, send me a DM if you liked it.
• 50:13
  SPEAKER_00: Again, send me a DM if you want to work together, if you're struggling to lose weight and you want to fix all the stuff I talked about.
• 50:18
  SPEAKER_00: And yeah, if you enjoyed this episode, you enjoy my content, I would love for you to give this a five-star rating and review.
• 50:25
  SPEAKER_00: You know, give it five stars, but if you can also just write like a couple like words about the episode that you enjoyed or about this show in general, it really helps the show get more discovered and helps me to continue to bring you guys such like in-depth knowledge every single week.
• 50:40
  SPEAKER_00: We also have some really exciting, fun guests up, some fun topics.
• 50:44
  SPEAKER_00: So I'm really excited to be bringing guys those.
• 50:46
  SPEAKER_00: And yeah, I really appreciate.
• 50:48
  SPEAKER_00: I'm so grateful for each and every review, every share on your Instagram stories and everything like that.
• 50:52
  SPEAKER_00: It truly means the world.
• 50:54
  SPEAKER_00: And I love also getting to like educate you guys so much more in depth in these episodes.
• 50:58
  SPEAKER_00: So I appreciate each of you so so much.
• 51:01
  SPEAKER_00: Thank you for listening, and I will talk to you guys in the next episode.