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Stop Blaming Your Hormones For Everything · A Life Without Struggle

• 0:01
  Speaker 1: My name is Erin Lindauer, and you're listening to A
• 0:04
  Speaker 1: Life Without Struggle. I'm a wife, a mother of two
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  Speaker 1: wonderful children, a two-time best-selling author, and a highly driven
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  Speaker 1: and successful entrepreneur. In my 17 plus year career as
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  Speaker 1: a mindset and health expert, I know what holds women
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  Speaker 1: back from a life you only dream about. Whether you're
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  Speaker 1: a CEO, a businesswoman or executive, I started this podcast
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  Speaker 1: because I have been where you are and I know
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  Speaker 1: you want and deserve more out of your life. I
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  Speaker 1: believe women are limitless. We just get lost along the way.
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  Speaker 1: The process to get you there is the topic and
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  Speaker 1: purpose of this podcast. When you understand what you want,
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  Speaker 1: you can truly step into a life without struggle. Welcome,
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  Speaker 1: and I'm so thankful you're here. All right, welcome back
• 1:01
  Speaker 1: to another episode of Life Without Struggle. My name is
• 1:04
  Speaker 1: Erin Lindauer, and today we're going to talk about stop
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  Speaker 1: blaming your hormones for everything. And I want to give
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  Speaker 1: you the real science for fat loss here in your forties,
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  Speaker 1: fifties and beyond. And I'm going to make this pretty educational,
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  Speaker 1: very foundational because there is so much misinformation out there
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  Speaker 1: on the internet and I'm tired, but with respect, if
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  Speaker 1: you are poking on social media, you have researched just
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  Speaker 1: a couple different things, pretty soon your feed is full
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  Speaker 1: of everything hormones. And the problem is, is anyone can
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  Speaker 1: put any kind of information out there and it's like, man,
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  Speaker 1: what do you listen to? What's right? What gives? And
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  Speaker 1: if you look at enough stuff, you're going to get
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  Speaker 1: contradicting information. So the interesting thing about this is hormones
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  Speaker 1: absolutely influence your body composition. your appetite, your energy, and
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  Speaker 1: where you store fat, but they don't make fat loss impossible. Okay.
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  Speaker 1: This is where so many women will come to me
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  Speaker 1: and like, Hey, it's my hormones. And I'm like, well, sure.
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  Speaker 1: It's all part of the bigger picture. And so my
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  Speaker 1: goal here isn't to dismiss hormones. I want to teach
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  Speaker 1: you how your hormones are interacting with your metabolism and
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  Speaker 1: your nutrition, your training, your sleep, your lifestyle. And hey,
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  Speaker 1: here's when we need to get competent medical support. So
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  Speaker 1: first off, hormones are not the enemy, but it can
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  Speaker 1: feel that way, right? And I'm about to challenge something
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  Speaker 1: that has become a very, very big narrative in in
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  Speaker 1: women's health, that once you hit some magic age, call
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  Speaker 1: it 40, your hormones are just screwed. Your metabolism is
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  Speaker 1: broke and weight loss is practically impossible. And I'm going
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  Speaker 1: to call BS. Listen, I've been coaching women for the
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  Speaker 1: better part of 20 plus years. And most of them,
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  Speaker 1: I'm going to tell you, were between 40 and 60
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  Speaker 1: years old. Now, full disclosure, now being in my 40s,
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  Speaker 1: I have a totally different perspective on this because I've
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  Speaker 1: felt the shifts. But I'm here to tell you that
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  Speaker 1: it is BS that you hit a magic age and
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  Speaker 1: this is what it is. Or another statement that I
• 3:36
  Speaker 1: hear from women is my doctor told me this is
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  Speaker 1: just middle age. This is it. You're good enough. Just
• 3:43
  Speaker 1: go restrict your eating and move your body more. So
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  Speaker 1: your hormones do matter, okay? They absolutely do. But we've
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  Speaker 1: created this narrative that every pound we gain, every plateau,
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  Speaker 1: every bad night of sleep, every frustrating workout must be
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  Speaker 1: because it's your hormones. And it's just not how human
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  Speaker 1: physiology works. So today I want you to understand the
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  Speaker 1: science behind what's actually going on in your body because
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  Speaker 1: when you start to understand physiology, you stop fearing your
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  Speaker 1: body and you start making better decisions for it. See,
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  Speaker 1: when I was in my coursework, I have a degree
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  Speaker 1: in exercise science and when we had exercise physiology, It
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  Speaker 1: was hands down one of the most fascinating classes that
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  Speaker 1: I took because it finally put everything together. So an
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  Speaker 1: exercise science degree is a very, very science driven pre-med
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  Speaker 1: track or can be. And you get, yes, all the
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  Speaker 1: basics of anatomy, physiology. We even get into things like
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  Speaker 1: the Krebs cycle and understanding that. But then when I
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  Speaker 1: had my exercise physiology, which P.S. wasn't until my fourth year,
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  Speaker 1: because it pulled everything together. And when you understand your physiology,
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  Speaker 1: that it's not just one thing. This is where women
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  Speaker 1: are like, what's a tip or what's What's five hacks
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  Speaker 1: to balancing my hormones? And I'm like, well, actually there
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  Speaker 1: really isn't. You've got to know how to work with
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  Speaker 1: your physiology and just being genuine. Every woman just has
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  Speaker 1: a little bit different of nuances that are going to
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  Speaker 1: work for her. And I have to pull different levers
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  Speaker 1: depending on what all she's experiencing, how much weight she has.
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  Speaker 1: And there's just a lot of moving parts when it
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  Speaker 1: comes to knowing what lever to pull. So Hormones are
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  Speaker 1: a part of the system that's going to regulate your
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  Speaker 1: energy balance. It's not an alternative to energy balance. So
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  Speaker 1: hormones are a part of the whole system that regulates.
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  Speaker 1: So let's talk deeper into the science. The energy balance
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  Speaker 1: still matters. So what am I saying here? Over time,
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  Speaker 1: stored body energy, i.e. fat, so stored This expenditure exceeds
• 6:21
  Speaker 1: your energy intake. So let me say this a little
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  Speaker 1: bit differently. Your energy balance equals your energy intake. So
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  Speaker 1: what does that mean? The food you eat minus the
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  Speaker 1: energy expenditure. Okay, how much do you move your body?
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  Speaker 1: This doesn't mean that the body is perfectly a predictable
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  Speaker 1: calorie calculator. So both sides of this equation are dynamic.
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  Speaker 1: So this is where I've actually really enjoyed Dr. Tina's
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  Speaker 1: podcast and information because she talks heavily into the science
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  Speaker 1: and she talks about even for herself at different points
• 7:03
  Speaker 1: when she was cycling, she would notice that her body
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  Speaker 1: went more insulin resistant. So while you have a week
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  Speaker 1: or two, so let's call out a cycling woman. So
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  Speaker 1: a woman who is still having their menstrual cycle. And
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  Speaker 1: let's just say the first two weeks of your cycle,
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  Speaker 1: you feel on fire. This is where your confidence is
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  Speaker 1: the most, your stomach's probably looks the flattest. And then
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  Speaker 1: all of a sudden we get into our ovulation and
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  Speaker 1: then on into our cycle. And I basically describe it
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  Speaker 1: like I have two good weeks. Then I have two
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  Speaker 1: weeks where I'm like, but I just know that, Hey,
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  Speaker 1: those are probably not going to be my weeks that
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  Speaker 1: I see that scale come down if that's what I'm
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  Speaker 1: focusing on. And so I really encourage women when I'm
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  Speaker 1: working with them to really get in tune with their
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  Speaker 1: body and But here's a whole nother asterisk. I get
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  Speaker 1: a lot of women that come to me that are
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  Speaker 1: bleeding really heavily. They're bleeding nonstop. And so there is
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  Speaker 1: a whole hormonal disruption going on. And so which is it?
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  Speaker 1: Is the hormones disrupted first or was it because we
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  Speaker 1: had extra weight on our body? And it all has
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  Speaker 1: to ebb and flow together. So while Some women are
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  Speaker 1: just absolutely struggling because they absolutely are frustrated with the
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  Speaker 1: scale won't move. And then on top of that, their
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  Speaker 1: cycle's really heavy or nonstop. And it just creates such
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  Speaker 1: a disaster for women. And I'm going to call this perimenopause.
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  Speaker 1: So perimenopause is a very, very difficult space for women,
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  Speaker 1: because if you're already going into the space with more
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  Speaker 1: weight on your body, here's what's going on. You have
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  Speaker 1: more estrogen cycling. When you have more adipose tissue, fat
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  Speaker 1: tissue on your body, your estrogen is cycling at higher
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  Speaker 1: levels and And it's not helping anyone. The thing about
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  Speaker 1: a woman in perimenopause is this is all over the place.
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  Speaker 1: Your hormones are different every single day, every single moment.
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  Speaker 1: And that's not an untrue statement. Now we can consider
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  Speaker 1: running labs on certain days of your cycle, getting multiple
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  Speaker 1: snapshots over an entire year, two years. And we can
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  Speaker 1: start to really make sense of of what's going on,
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  Speaker 1: we tend to find women who are in menopause that
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  Speaker 1: they're in a more predictable space. And this is where
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  Speaker 1: we can run labs and it's like, okay, pinpoint, this
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  Speaker 1: is what you need or, or, and it's a little bit,
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  Speaker 1: I don't want to say easier, but it's a little
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  Speaker 1: more predictable on how they're going to respond. And I
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  Speaker 1: tell all my women in perimenopause, if they're choosing to
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  Speaker 1: use bioidentical hormone replacement therapy, it's going to ebb and flow.
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  Speaker 1: may have to change your dosing. And so this is
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  Speaker 1: where you want to work very tightly with a provider,
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  Speaker 1: but your hormones are not the reason you cannot get
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  Speaker 1: the scale to move. So I want you to better
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  Speaker 1: understand energy balance. So we have a resting metabolic rate.
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  Speaker 1: This is the energy that your body needs just to function.
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  Speaker 1: Then you have the NEAT. So this is where when
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  Speaker 1: you're walking, standing, household activities, fidgeting at your desk, these
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  Speaker 1: are all your non-exercise type movements. Then we also have
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  Speaker 1: a thermal effect of food. So this is how much
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  Speaker 1: energy does it take to digest and process your food.
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  Speaker 1: Then we also have exercise activity. So this is your
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  Speaker 1: planned resistance training, cardio, workouts, whatever. So those are your
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  Speaker 1: four different ways that you are having energy expenditure. So
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  Speaker 1: here's why. Women can work out six days a week
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  Speaker 1: and you can still absolutely plateau. So a woman can
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  Speaker 1: train as hard as she wants for an hour plus
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  Speaker 1: spend and then spend most of her days sitting. And
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  Speaker 1: she might also become just a little bit less active
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  Speaker 1: outside of the gym because she's probably exhausted from her workouts.
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  Speaker 1: Her appetite then increases, her portions gradually change and And
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  Speaker 1: her estimated calorie needs may be higher than her actual needs.
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  Speaker 1: So this is where I catch a lot of women
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  Speaker 1: is a lot of women will want to train five,
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  Speaker 1: six days a week. And then what happens is you
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  Speaker 1: think you need more cardio. And what ends up happening
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  Speaker 1: is you're not understanding the appropriate deficit to get yourself
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  Speaker 1: in And this is where I call it such a
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  Speaker 1: Goldilocks zone is if you're working out all the time,
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  Speaker 1: you're gonna be hungry, okay? Then you think you need
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  Speaker 1: to do more potentially. Then you are hungry, therefore you eat,
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  Speaker 1: therefore you're actually not in the right calorie deficit. And
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  Speaker 1: this is, I tell clients all the time if they're
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  Speaker 1: training for half marathons, marathons, very rarely do I ever
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  Speaker 1: have a woman say, lose weight while she's training for
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  Speaker 1: something like that because it's very, very challenging to have
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  Speaker 1: that kind of energy output and then restricting your eating
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  Speaker 1: in an appropriate amount to get into true fat loss.
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  Speaker 1: So that is just one where I'm going to tell
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  Speaker 1: you there's such a Goldilocks zone because your body doesn't
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  Speaker 1: care how many workouts you checked off this week. Your
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  Speaker 1: total energy balance is And your physiological response is what
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  Speaker 1: matters most. So we have to figure out what is
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  Speaker 1: appropriate for you personally. So there's four different mechanisms that
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  Speaker 1: we need to look at. And this is really in
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  Speaker 1: respect to if you're feeling a plateau is if your
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  Speaker 1: body is now smaller, meaning you've lost weight, guess what?
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  Speaker 1: You don't need as much energy. And so I have
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  Speaker 1: clients a lot of times say, well, what are my
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  Speaker 1: maintenance calories? And I'm like, well, it depends. And so
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  Speaker 1: we have to really feel it out and understand, okay,
• 13:30
  Speaker 1: if you've lost a significant amount of weight, I mean,
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  Speaker 1: if we've lost 20 plus pounds, probably don't need as
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  Speaker 1: much food anymore. And that is just a wild concept
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  Speaker 1: for a lot of women. Here's language that I hear
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  Speaker 1: all the time. Erin, I'm eating like a bird already.
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  Speaker 1: Anytime I hear that and I know a woman has
• 13:52
  Speaker 1: 20 plus pounds, she has an absolute misconception of her
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  Speaker 1: energy needs, meaning her energy intake, meaning how much she's eating, okay?
• 14:03
  Speaker 1: So a second one is energy expenditure may decrease during
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  Speaker 1: weight loss, including through adaptive thermogenesis. Okay, so your energy
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  Speaker 1: expenditure may decrease. And so this is where we have
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  Speaker 1: to understand what is your Goldilocks zone in order for
• 14:25
  Speaker 1: your body to continue to adapt. So you have to
• 14:29
  Speaker 1: think of your body as a thermometer and it's going
• 14:32
  Speaker 1: to go up and down depending on a lot of
• 14:36
  Speaker 1: different variables, including hormones. Another one and another plateau I
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  Speaker 1: see women get in is appetite and food seeking signals
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  Speaker 1: can increase. Okay, so let's talk about that. So let's
• 14:50
  Speaker 1: just say you had a really crappy night of sleep. Well,
• 14:53
  Speaker 1: guess what? Your body has different hunger hormones and the
• 14:58
  Speaker 1: body is miraculous. It will figure out a way for
• 15:01
  Speaker 1: you to stay engaged, stay awake, and it's going to
• 15:05
  Speaker 1: require energy or food. So you see where I'm interchanging
• 15:11
  Speaker 1: these words is food is your energy and it's what's
• 15:15
  Speaker 1: going to keep you awake. So another one and another
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  Speaker 1: plateau that I see is fluid retention and it's absolutely
• 15:24
  Speaker 1: temporary and it temporarily conceals fat loss on the scale.
• 15:30
  Speaker 1: So a lot of times I'm asking my clients, hey,
• 15:33
  Speaker 1: did you eat? out, for example. So when you dine out,
• 15:37
  Speaker 1: as good as we all try to be and make
• 15:39
  Speaker 1: better choices, the food has salt and it has sugar
• 15:43
  Speaker 1: in it. And it's typically more calories than you realize
• 15:46
  Speaker 1: it is. And that's just the truth. So you may
• 15:50
  Speaker 1: have an artificial fluid retention. Also, this could be hormonal related.
• 15:56
  Speaker 1: If you're in your ovulation or on your cycle, most
• 16:00
  Speaker 1: likely you are going to be retaining fluid. And so
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  Speaker 1: if we get you a couple days into your period,
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  Speaker 1: pretty soon the scale comes right down. And so it's
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  Speaker 1: just an artificial, and this is where I have to
• 16:13
  Speaker 1: clue women in that, hey, like, hold off before you
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  Speaker 1: start freaking out. We gotta put all these pieces together.
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  Speaker 1: I just had a client experience this over this last
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  Speaker 1: week where she was super frustrated. The scale wasn't moving.
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  Speaker 1: And she just disclosed some of the events that she
• 16:33
  Speaker 1: had going on that week. And I said, hey, as
• 16:36
  Speaker 1: much as you don't want to hear this, hang with me.
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  Speaker 1: I guarantee tomorrow that scale is going to reflect differently.
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  Speaker 1: You've been eating really well. You've been moving your body appropriately.
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  Speaker 1: And sometimes we just can't explain. But I also knew
• 16:49
  Speaker 1: that maybe she had eaten a little bit differently, even
• 16:52
  Speaker 1: though her portions were really good. The body was just
• 16:55
  Speaker 1: holding on artificially. And I'm not kidding you, the next day,
• 16:58
  Speaker 1: she was down a pound. So it was like, but
• 17:01
  Speaker 1: think about how many times that messed you up. Like
• 17:04
  Speaker 1: it's that mental mind, you know what, and it derails you.
• 17:08
  Speaker 1: And then all of a sudden you say to hell
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  Speaker 1: with it and you give up. So A two-week scale
• 17:15
  Speaker 1: plateau is not proof that no fat loss is occurring.
• 17:20
  Speaker 1: Trends in weight, waist measurements, performance, and other indicators provide
• 17:25
  Speaker 1: better context. But if you're in a fat loss phase,
• 17:30
  Speaker 1: you should see that scale going down. And sometimes it's
• 17:33
  Speaker 1: not a perfect seven days. Sometimes it's eight days, nine days,
• 17:37
  Speaker 1: 10 days. Some women are on every 10 days, their
• 17:41
  Speaker 1: body drops. But if we did it week to week
• 17:43
  Speaker 1: to week, man, they would get so frustrated. So what
• 17:47
  Speaker 1: actually changes during perimenopause and menopause? So this is where
• 17:52
  Speaker 1: I want to go deeper into the hormonal science without
• 17:55
  Speaker 1: making estrogen a complete villain here. So estrogen influences your
• 18:02
  Speaker 1: fat distribution. Estrogen also impacts your insulin sensitivity, your bone health,
• 18:10
  Speaker 1: and then there's several aspects of energy regulation. So during
• 18:14
  Speaker 1: the menopausal transition, your ovarian hormone production becomes increasingly variable
• 18:22
  Speaker 1: and estrogen levels eventually decline. So this is where women
• 18:27
  Speaker 1: start noticing I've got more abdominal fat accumulating. There's changes
• 18:32
  Speaker 1: in my body composition. Sleep absolutely gets disrupted. Hot flashes,
• 18:38
  Speaker 1: night sweats, and just changes in your overall recovery and
• 18:42
  Speaker 1: energy are And another one that I'll add to this
• 18:45
  Speaker 1: list is you can have joint pain. You can find
• 18:50
  Speaker 1: yourself in this space of having more injuries. And this
• 18:54
  Speaker 1: is 100% because of the transition with your estrogen. So
• 18:59
  Speaker 1: menopause is associated with a shift towards central fat accumulation,
• 19:05
  Speaker 1: while age changes in activity and other factors, they all
• 19:11
  Speaker 1: contribute to weight gain. but they're related in this whole process.
• 19:18
  Speaker 1: So we have to also acknowledge like, are we moving
• 19:21
  Speaker 1: our body enough? Are we doing all the things? And
• 19:26
  Speaker 1: can we completely blame the hormones? No, but I find
• 19:29
  Speaker 1: a lot of women where they're like, man, I never
• 19:32
  Speaker 1: had this weight on my body before. And all of
• 19:34
  Speaker 1: a sudden I do, what gives? Well, I'm going to
• 19:37
  Speaker 1: tell you, hey, it's most likely hormonal related, but it
• 19:40
  Speaker 1: doesn't mean you cannot see results. Also, progesterone production depends
• 19:46
  Speaker 1: on ovulation. So levels can become way more variable when
• 19:52
  Speaker 1: ovulation is irregular, and this happens in perimenopause. So you
• 19:57
  Speaker 1: have a lower or a fluctuating progesterone And it's going
• 20:02
  Speaker 1: to be associated with changes in your bleeding patterns, sleep symptoms.
• 20:07
  Speaker 1: You know, I can definitely tell you here in this
• 20:09
  Speaker 1: perimenopausal space that my cycle has definitely been different than
• 20:14
  Speaker 1: where it was, you know, pre even any thoughts of
• 20:18
  Speaker 1: having kids. And so really I'm talking more like in
• 20:22
  Speaker 1: my twenties, things were just pretty easy peasy, no big deal.
• 20:26
  Speaker 1: And then here post kids, post birth control for 20
• 20:30
  Speaker 1: flipping years, I'm just like, dang, this cycle's not, it's
• 20:34
  Speaker 1: kind of not so fun, but not always. And that's
• 20:37
  Speaker 1: what's kind of interesting about it for myself personally, is
• 20:40
  Speaker 1: mine has been very, very different here in my 40s.
• 20:45
  Speaker 1: So low estrogen is not a standalone thing. explanation for
• 20:52
  Speaker 1: your inability to lose body fat. I wouldn't even put
• 20:56
  Speaker 1: that even as an indicator. Okay. But progesterone, I know
• 21:00
  Speaker 1: absolutely will impact a woman's sleep and how she feels. So, okay, cool.
• 21:06
  Speaker 1: Can we blame progesterone? Not really, but guess what? If
• 21:09
  Speaker 1: you didn't sleep, you're going to figure out a way
• 21:12
  Speaker 1: to stay awake. And most of the time you're going
• 21:14
  Speaker 1: to crave carbs. So I'm hoping this is like connecting
• 21:18
  Speaker 1: some dots for you. Another one is testosterone. So women,
• 21:23
  Speaker 1: we produce testosterone and it contributes to our sexual function
• 21:28
  Speaker 1: and aspects of muscle and bone physiology. However, a single
• 21:35
  Speaker 1: low testosterone result does not explain like why you're not
• 21:39
  Speaker 1: seeing the scale moving. And testosterone treatment is very, very
• 21:44
  Speaker 1: helpful when a woman starts seeing her values trending down. Okay. So,
• 21:52
  Speaker 1: and this is where you have to understand these lab
• 21:54
  Speaker 1: values that are put out there is I think, I
• 21:57
  Speaker 1: think the normal range is four to 50. First off,
• 22:01
  Speaker 1: that's a huge range. Okay. That's a huge range. And
• 22:06
  Speaker 1: some women feel really good at 50. Some women actually
• 22:10
  Speaker 1: feel better at 60 to 100. And I've even seen
• 22:14
  Speaker 1: that some women do really well at 200. Now I
• 22:17
  Speaker 1: would tell you that's few and far between, but it
• 22:20
  Speaker 1: all depends. But it's again, not going to be a
• 22:24
  Speaker 1: weight loss strategy that all of a sudden you got
• 22:27
  Speaker 1: on testosterone and the weight, the scales moving, but it
• 22:31
  Speaker 1: can absolutely impact. Testosterone is one that takes time. Like
• 22:35
  Speaker 1: that isn't one that with women, it just is like
• 22:38
  Speaker 1: poof and it's good. So you want to ask yourself
• 22:43
  Speaker 1: is your hormones may change the conditions you're working with,
• 22:47
  Speaker 1: but it doesn't mean you can't see weight loss. And
• 22:50
  Speaker 1: that's the bigger picture that I want to paint here.
• 22:53
  Speaker 1: So the hormones that actually do influence regulation, let's, let's
• 22:56
  Speaker 1: talk about those. So what women need to understand that
• 23:01
  Speaker 1: there isn't just reproductive hormones. Okay. There's also ones that
• 23:06
  Speaker 1: are part of our more metabolic process and metabolic picture.
• 23:10
  Speaker 1: So the ones that I'm talking about is insulin, cortisol, leptin, ghrelin,
• 23:16
  Speaker 1: and then your thyroid hormones. And this is where understanding
• 23:21
  Speaker 1: the science and helping you make things make sense. See,
• 23:25
  Speaker 1: I'm always connecting the dots for clients. If I see
• 23:28
  Speaker 1: a client really getting after it, they're doing their food.
• 23:32
  Speaker 1: It's reasonably speaking better. They're doing the workouts just enough,
• 23:36
  Speaker 1: not too much. They're focusing on sleep. And that scale
• 23:41
  Speaker 1: is just trending down, but super duper slow. This is
• 23:46
  Speaker 1: where a lot of times I will recommend getting our
• 23:50
  Speaker 1: labs done because metabolically, I want to know what's going on.
• 23:55
  Speaker 1: If that woman is trending more insulin resistant, guess what?
• 24:00
  Speaker 1: That is going to have a metabolic effect on your
• 24:03
  Speaker 1: health and an elevated insulin doesn't make fat loss impossible,
• 24:09
  Speaker 1: but it can make it a little more challenging because
• 24:12
  Speaker 1: your insulin helps regulate your blood glucose, your nutrient storage,
• 24:17
  Speaker 1: and just your overall fuel use. Another one that you
• 24:21
  Speaker 1: see on the internet all the time now is cortisol. Oh,
• 24:24
  Speaker 1: I have a cortisol belly or whatever the hell the
• 24:27
  Speaker 1: new thing is. So chronic stress can affect appetite and sleep.
• 24:34
  Speaker 1: And ordinary stress is not the same as like just
• 24:39
  Speaker 1: hard chronic stuff just happening. But cortisol does support our
• 24:47
  Speaker 1: stress response. and it regulates your energy availability. It doesn't
• 24:53
  Speaker 1: mean this is the reason why you can't see results,
• 24:56
  Speaker 1: but if you are stressed out of your mind all
• 25:00
  Speaker 1: the time, first off, we need to look at your life.
• 25:04
  Speaker 1: We need to say, oh girl, pump the brakes. Why
• 25:07
  Speaker 1: are we living in this much chaos? Okay, so I
• 25:11
  Speaker 1: coach and teach heavily on the mental side of this
• 25:15
  Speaker 1: journey that sometimes we create stress. Like for no reason.
• 25:21
  Speaker 1: And it's a program and it's a pattern. And you
• 25:23
  Speaker 1: may be saying, well, Erin, you don't know me. You
• 25:25
  Speaker 1: don't know my story. You don't know all the things
• 25:28
  Speaker 1: that I'm working through. Listen, we all have a version.
• 25:31
  Speaker 1: One thing after coaching as many women as I have
• 25:34
  Speaker 1: through this space of life is we're all navigating something.
• 25:39
  Speaker 1: And what I try to do is I try to
• 25:42
  Speaker 1: first off be the role model that, hey, yeah, you
• 25:45
  Speaker 1: can have stress. but you know what? You can still
• 25:48
  Speaker 1: take care of yourself. And then I also help women
• 25:52
  Speaker 1: understand what is stress. So stress is just our response
• 25:57
  Speaker 1: to whatever's going on. And what's interesting is one person
• 26:01
  Speaker 1: can experience the same exact thing. And one person will
• 26:07
  Speaker 1: respond one way and another person will respond another based
• 26:11
  Speaker 1: on your perceived experience. So I know, not going to
• 26:14
  Speaker 1: win anybody on the internet with that one right now,
• 26:17
  Speaker 1: but cannot blame cortisol. But what we can do is
• 26:21
  Speaker 1: work with it. So understanding your central nervous system, how
• 26:25
  Speaker 1: to bring yourself down if you're feeling overstimulated is something
• 26:29
  Speaker 1: that I hear all the time now. Okay, cool. What
• 26:32
  Speaker 1: are you going to do about it? You know, are
• 26:34
  Speaker 1: you going to change your job? Are you going to
• 26:36
  Speaker 1: get rid of your kids? Are you going to get
• 26:39
  Speaker 1: rid of your husband, the in-laws? Like, what are you
• 26:42
  Speaker 1: going to do? And sometimes it's our response to the situation.
• 26:48
  Speaker 1: Sometimes we can change it. Sometimes we have to change us.
• 26:52
  Speaker 1: And so I'm a big person of control and understanding
• 26:56
  Speaker 1: what's in your control and what can you do. You're
• 26:59
  Speaker 1: the one that gets to decide your feelings on a
• 27:02
  Speaker 1: daily basis. Leptin and ghrelin are two other ones that
• 27:06
  Speaker 1: you hear, but not so much. So leptin signals information
• 27:11
  Speaker 1: about stored energy. ghrelin participates in that hunger signaling. So
• 27:18
  Speaker 1: leptin often decreases with weight loss contributing to increased hunger. Ghrelin,
• 27:25
  Speaker 1: on the other hand, hunger can increase during a calorie restriction.
• 27:30
  Speaker 1: So you have to learn how to work with these suckers.
• 27:34
  Speaker 1: And I will tell you, you will balance your hunger
• 27:37
  Speaker 1: cues by putting more protein in your body, keeping the
• 27:41
  Speaker 1: satiety factor, fueling your body appropriately, and then also sleeping,
• 27:47
  Speaker 1: like hands down if you sleep. Then thyroid, everybody loves
• 27:52
  Speaker 1: to blame the thyroid because it does. I mean, full disclosure,
• 27:56
  Speaker 1: it influences resting metabolic rate and several body functions. I'm
• 28:00
  Speaker 1: just gonna leave it at that. But true hypothyroidism can
• 28:04
  Speaker 1: contribute to some weight gain, some fatigue. But here's what
• 28:08
  Speaker 1: I'm gonna tell you is, it's like the last 10%.
• 28:12
  Speaker 1: It is not the reason you cannot lose weight, okay?
• 28:17
  Speaker 1: And you don't just magically go on thyroid medicine and
• 28:21
  Speaker 1: all of a sudden everything is magically fine. It's not.
• 28:26
  Speaker 1: And here's the other thing too, is there is some
• 28:28
  Speaker 1: off-label low-dose prescriptions that you can actually utilize to help
• 28:35
  Speaker 1: if you're in true hypothyroidism, and your antibodies are just
• 28:40
  Speaker 1: run in the mill here, what you can do is
• 28:43
  Speaker 1: you can use this low dose medication, it's off label,
• 28:47
  Speaker 1: and it can be wildly helpful at healing your thyroid
• 28:51
  Speaker 1: versus signing you up for all these different medications that
• 28:55
  Speaker 1: ultimately end up burning out your thyroid. So, okay, what
• 29:00
  Speaker 1: do I do with all this information? So, This is
• 29:03
  Speaker 1: where understanding metabolically where you're at is really important. So
• 29:08
  Speaker 1: how do you do that? Well, you can run comprehensive
• 29:11
  Speaker 1: panels to understand, okay, am I trending insulin resistant? Am
• 29:16
  Speaker 1: I in metabolic dysfunction? And so this is where we
• 29:20
  Speaker 1: highly recommend, and it's a big part of our program,
• 29:24
  Speaker 1: is we run the labs online. I look at women's A1Cs,
• 29:28
  Speaker 1: I look at their insulin, which is one that doesn't
• 29:30
  Speaker 1: get drawn on regular draws, which is so stupid. I
• 29:35
  Speaker 1: look at cortisol and several others to put together a
• 29:39
  Speaker 1: better picture. So again, if I have a client that
• 29:42
  Speaker 1: is doing their damnedest to lose weight and it's just
• 29:46
  Speaker 1: not moving, I know that she's most likely going to
• 29:50
  Speaker 1: benefit from some support. Okay. So what do I mean? Well,
• 29:54
  Speaker 1: This is where we can pull a GLP and you
• 29:57
  Speaker 1: can like it, not like it, that I recommend this.
• 30:00
  Speaker 1: But when a woman is trending in metabolic dysfunction, insulin resistance,
• 30:05
  Speaker 1: guess what? This is why these tools exist. You still
• 30:09
  Speaker 1: got to exercise. You still got to eat right. And
• 30:11
  Speaker 1: it can be wildly helpful. So this is where I
• 30:16
  Speaker 1: ask women to kind of hear me out. This is
• 30:18
  Speaker 1: why I work so damn hard to get a medical
• 30:21
  Speaker 1: wellness partnership so that we could get access to different peptides,
• 30:27
  Speaker 1: such as a GLP, to help women actually get the
• 30:30
  Speaker 1: support they need. Oh, and guess what? It doesn't have
• 30:33
  Speaker 1: to cost an arm and a leg, okay? Our GLPs
• 30:36
  Speaker 1: range between 100 and 200 depending on your dosing. And
• 30:40
  Speaker 1: full disclosure, most women need the standard starting dose, maybe
• 30:45
  Speaker 1: a bump up or two, that's it. Okay. That's like
• 30:49
  Speaker 1: a whole nother topic for a whole nother day, but
• 30:51
  Speaker 1: I'm highly educated in using a GOP. I understand them
• 30:55
  Speaker 1: inside and out, and they can be wildly helpful when
• 30:58
  Speaker 1: you use them the right way. And it's not a
• 31:01
  Speaker 1: life sentence. Okay. That's such a misconception. So as someone
• 31:08
  Speaker 1: loses weight, the body doesn't always cooperate with weight loss
• 31:12
  Speaker 1: and resting energy expenditure can decrease and hunger signals can intensify.
• 31:19
  Speaker 1: And this person may actually unconsciously move less. So this
• 31:23
  Speaker 1: is why maintaining weight loss can be challenging when you
• 31:27
  Speaker 1: don't understand nutrition. So again, it's not that your metabolism's
• 31:32
  Speaker 1: broken and you don't have any discipline, whatever. It's the
• 31:37
  Speaker 1: physiological adaptations that you need to understand. So how do
• 31:43
  Speaker 1: we support hormone health naturally? This is where my whole
• 31:48
  Speaker 1: program is based off of this concept. And then we
• 31:52
  Speaker 1: pull levers and tools when appropriate. So you have to
• 31:57
  Speaker 1: have progressive resistance training. This is hands down. Most people
• 32:01
  Speaker 1: do not understand if you're using a ladder app, if
• 32:04
  Speaker 1: you are going to Orange Theory, if you are doing
• 32:08
  Speaker 1: random workouts on YouTube because your friend said, oh my God,
• 32:11
  Speaker 1: this guy's so cute. You got to do this video. No,
• 32:15
  Speaker 1: those are not going to change your body. But what
• 32:20
  Speaker 1: muscle retention does is it builds your strength. It builds
• 32:25
  Speaker 1: your glucose regulation. and your long-term functioning, okay? It isn't
• 32:32
  Speaker 1: just this aesthetic look. If you want to balance a
• 32:36
  Speaker 1: woman's hormones naturally, you put muscle on her body, not
• 32:41
  Speaker 1: to make you shira, but to support your hormones, support
• 32:46
  Speaker 1: your insulin. Another thing we focus on, which is no
• 32:51
  Speaker 1: surprise to anyone, is protein. You've got to understand what
• 32:55
  Speaker 1: your energy needs to be with your overall nutrition, what
• 33:00
  Speaker 1: your protein distribution should look like. Should we be increasing
• 33:05
  Speaker 1: your fiber? Now I tend to not get too heavy
• 33:08
  Speaker 1: on that until we get a woman in optimization. So
• 33:14
  Speaker 1: for most people, most women, we want to get one
• 33:21
  Speaker 1: grams of protein a her ideal pound of body weight.
• 33:25
  Speaker 1: And a lot of you look at me like I
• 33:26
  Speaker 1: have a third eye when you're like, I need 130, 150,
• 33:31
  Speaker 1: 160 grams of protein. And I'm like, yeah, but we're
• 33:34
  Speaker 1: not going to do that today. So there's a whole
• 33:36
  Speaker 1: process to this. And again, this is where women get
• 33:39
  Speaker 1: so flipping confused because it's like, you feel like you
• 33:41
  Speaker 1: have to do it all right now, or it's not
• 33:44
  Speaker 1: going to work. And what I know is if I
• 33:46
  Speaker 1: threw everything at you right now, you're going to get
• 33:50
  Speaker 1: flipping overwhelmed. Okay. It's too much. Another piece of this
• 33:55
  Speaker 1: is you've got to sleep. I talk about sleep all
• 33:58
  Speaker 1: the time. You've got to recover. So again, when I
• 34:02
  Speaker 1: get women who are working out all the time, you're
• 34:06
  Speaker 1: just running on E, but God, you love it. You
• 34:09
  Speaker 1: love those workouts. You love getting your ass kicked. You
• 34:13
  Speaker 1: love a sweat angel on the floor. You guys are
• 34:16
  Speaker 1: kind of addicted. So was I. So I can only
• 34:19
  Speaker 1: say that because I was. But we have to learn
• 34:22
  Speaker 1: how to get that high from other things. So we
• 34:27
  Speaker 1: need to better understand that, hey, I can't keep kicking
• 34:30
  Speaker 1: my own ass and I need to sleep and recover. Also,
• 34:34
  Speaker 1: we need to better understand, should I just move my
• 34:37
  Speaker 1: body or should I do more cardio? And there's different
• 34:41
  Speaker 1: needs for different women. For most women, you're going to
• 34:44
  Speaker 1: benefit from simply walking. At a certain point, we may
• 34:48
  Speaker 1: add in different sprints, things like that. But for a
• 34:53
  Speaker 1: lot of women, I just don't. There's a big risk
• 34:56
  Speaker 1: versus reward with me. I am huge on, hey, let's
• 35:03
  Speaker 1: not create the injury. Let's just recover and feel really
• 35:07
  Speaker 1: freaking good. But man, some of you guys, like you
• 35:11
  Speaker 1: have to have that high. And while I can appreciate it,
• 35:15
  Speaker 1: even Tony and I were talking about this today is
• 35:18
  Speaker 1: we chose to stop playing competitive sports because first off,
• 35:23
  Speaker 1: we're really good, but then we get really competitive. The
• 35:29
  Speaker 1: church league softball team just got a little too much
• 35:31
  Speaker 1: for us, I guess. But it's just important to understand
• 35:35
  Speaker 1: there's a risk versus reward. in everything that you do.
• 35:40
  Speaker 1: So just like I have clients like, hey, I really
• 35:43
  Speaker 1: like doing burpees and box jumps and all these things.
• 35:47
  Speaker 1: And I just feel so accomplished when I do them.
• 35:50
  Speaker 1: And I'm like, yeah, cool. But what happens when you
• 35:53
  Speaker 1: miss that box? Okay, what happens when you do a
• 35:57
  Speaker 1: burpee and you're super fatigued and your core wasn't in
• 35:59
  Speaker 1: the right position and now we've thrown out our back? right?
• 36:03
  Speaker 1: Risk versus reward. What can we do that we actually
• 36:06
  Speaker 1: don't have to do those movements? And Hey, guess what?
• 36:09
  Speaker 1: In our forties, fifties and sixties and beyond probably not appropriate.
• 36:13
  Speaker 1: I remember so many times at our gym, I would
• 36:16
  Speaker 1: sit down and do a consultation first and foremost with
• 36:19
  Speaker 1: someone because we interviewed people. And when we work with people,
• 36:22
  Speaker 1: it's an intimate process and we don't want to work
• 36:25
  Speaker 1: with everybody. Okay. And that's, that's, it's not a bad thing.
• 36:29
  Speaker 1: It's I remember this one lady, she was just so,
• 36:35
  Speaker 1: so intimidated and I loved her. Like she, I was
• 36:38
  Speaker 1: so proud of her from coming in our gym and
• 36:40
  Speaker 1: I knew we could help her. And she just looked
• 36:42
  Speaker 1: at me. She, after she signed up, okay. She signed
• 36:45
  Speaker 1: up for our program and she goes, oh, one thing
• 36:49
  Speaker 1: I can't do. I can't do burpees. Like I just refuse.
• 36:55
  Speaker 1: I can't. And I looked her square in the eyes
• 36:57
  Speaker 1: and I said, me neither. She was like, what? And
• 37:01
  Speaker 1: I go, yeah, we don't do that here. And she goes, oh, okay.
• 37:07
  Speaker 1: It was just like we had a moment. And then
• 37:09
  Speaker 1: it was like, I just saw everything that she was
• 37:11
  Speaker 1: doubting and fearing just completely left because she was like,
• 37:14
  Speaker 1: I can't do burpees. And I was like, yeah, me neither.
• 37:18
  Speaker 1: So Another piece of this is your stress management and
• 37:24
  Speaker 1: creating sustainable habits. So, so much of what we do
• 37:28
  Speaker 1: in my Infinite Women coaching program is really helping you
• 37:31
  Speaker 1: better understand how to navigate life, kids, aging parents, the
• 37:38
  Speaker 1: joys of life, the challenges of life. And we have
• 37:44
  Speaker 1: to work through real things because you don't, You're not
• 37:47
  Speaker 1: going to balance your hormones by just buying 15 supplements,
• 37:51
  Speaker 1: hoping and praying. You support your physiology by constantly giving
• 37:56
  Speaker 1: your body what it needs and then getting proper medical
• 37:59
  Speaker 1: care when you need it. So I want you to
• 38:03
  Speaker 1: better understand that this is all a process that all
• 38:08
  Speaker 1: has to work together. So when your lifestyle isn't enough,
• 38:14
  Speaker 1: You got to get medical support. And this is where
• 38:17
  Speaker 1: I have been on such a mission to create a
• 38:20
  Speaker 1: partnership that is ever evolving PS. But the thing about
• 38:25
  Speaker 1: it is I got so dismissed when I went to
• 38:28
  Speaker 1: my doctor and it was at such a pivotal point
• 38:32
  Speaker 1: of my life that I could have just accepted. Well, God,
• 38:36
  Speaker 1: you're 38. You are stressed out of your mind. You
• 38:39
  Speaker 1: got young kids. You're running a business. This is it.
• 38:42
  Speaker 1: but I was like, there's no way, there's no way
• 38:44
  Speaker 1: that this is just it. And I'm thankful that I
• 38:48
  Speaker 1: had other mentors and peers that looked me square in
• 38:52
  Speaker 1: the eye. And I will never forget, you know, a
• 38:55
  Speaker 1: business coach that we had at the time. And he
• 38:58
  Speaker 1: looked at me square and said, you need to get
• 39:00
  Speaker 1: yourself in really good shape. And I was like, dude,
• 39:02
  Speaker 1: I'm trying. And he was like, he goes, you need
• 39:05
  Speaker 1: to figure this out because he goes, you it's, it's,
• 39:10
  Speaker 1: There's so much that goes into how you feel inside
• 39:13
  Speaker 1: your own skin. So it's so funny, too, because I
• 39:16
  Speaker 1: have obviously video and social media from all the way back.
• 39:22
  Speaker 1: And man, I look at my videos and stuff when
• 39:25
  Speaker 1: I was overweight and how I spoke. I just was not.
• 39:30
  Speaker 1: as confident. And it wasn't that I wasn't a confident person.
• 39:33
  Speaker 1: I feel like I've always been pretty confident, but it's
• 39:36
  Speaker 1: just interesting when you know you look good, you feel good.
• 39:39
  Speaker 1: It's just a different person that you give off. And
• 39:44
  Speaker 1: so there's an important time to understand when you actually
• 39:47
  Speaker 1: do need some medical intervention So we want to stop
• 39:51
  Speaker 1: blaming our hormones, but then we also don't want to
• 39:54
  Speaker 1: ignore that, hey, something's not adding up or, hey, you
• 39:58
  Speaker 1: probably don't have to feel this way. So several times
• 40:03
  Speaker 1: we do need to understand, okay, is your thyroid operating optimally?
• 40:09
  Speaker 1: And there are some different ways that you can go
• 40:11
  Speaker 1: about it without just doing your standard thyroid medication that
• 40:18
  Speaker 1: you sign up for for the rest of your life.
• 40:20
  Speaker 1: And you just keep dosing it up. And pretty soon
• 40:23
  Speaker 1: you just burn out your thyroid, leaving you just having
• 40:26
  Speaker 1: to use the thyroid medication. You know, there's such a
• 40:30
  Speaker 1: thing as healing your thyroid. So, but I just want
• 40:35
  Speaker 1: to call out that is not the reason you're not
• 40:37
  Speaker 1: losing weight. It's like that last nitty gritty. If you're
• 40:42
  Speaker 1: having irregular cycles, hot flashes, night sweats, sleep disruption, and
• 40:47
  Speaker 1: you're in this perimenopausal space of life, you may benefit
• 40:51
  Speaker 1: from some hormone replacement therapy, but it's not a one
• 40:55
  Speaker 1: and done. Got to work with your dosing. If you
• 40:58
  Speaker 1: lose weight, your dosing is going to need to change.
• 41:02
  Speaker 1: And it's going to change as you enter menopause. You
• 41:06
  Speaker 1: need a little bit more. Maybe the dose needs to
• 41:08
  Speaker 1: go up. You know, I had a client that just
• 41:11
  Speaker 1: kept having, she didn't realize what it was, but it
• 41:14
  Speaker 1: was a hot flash, but it felt very different. It
• 41:18
  Speaker 1: felt more cardiovascular. It felt more like, man, something's going on.
• 41:25
  Speaker 1: And I was like, there's no way in hell your
• 41:27
  Speaker 1: estrogen patch is the right dose. And sure enough, When
• 41:31
  Speaker 1: we increased the dose, it was like night and day,
• 41:35
  Speaker 1: the feeling completely went away. But it like happened almost overnight.
• 41:40
  Speaker 1: But what's interesting is that client actually lost a significant
• 41:44
  Speaker 1: amount of weight. So it's pretty interesting when you connect
• 41:47
  Speaker 1: all these dots. So there's several things that I could
• 41:51
  Speaker 1: talk into, but I feel like I've gone on pretty
• 41:55
  Speaker 1: long here. But I want you to understand that that
• 41:59
  Speaker 1: you don't have to keep guessing at what's going on
• 42:03
  Speaker 1: with your hormones. So I want to close this one
• 42:08
  Speaker 1: out and I want you to walk away knowing that, hey,
• 42:11
  Speaker 1: your hormones are not your enemy and your body isn't broken.
• 42:14
  Speaker 1: It's just changing. I know everybody says that line, but
• 42:18
  Speaker 1: your body is changing. It's all good. But I also
• 42:21
  Speaker 1: don't want you to believe that every frustrating pound, every plateau,
• 42:26
  Speaker 1: and every bad workout is because of your hormones. Because
• 42:30
  Speaker 1: when you believe your hormones control everything, you can start
• 42:35
  Speaker 1: believing that there's nothing you can do. You're just giving
• 42:37
  Speaker 1: the control to your hormones. So you have influence over
• 42:43
  Speaker 1: your training, your nutrition, your recovery, your habits, your willingness
• 42:47
  Speaker 1: to ask questions and to... Hire a competent coach when
• 42:53
  Speaker 1: you know, I'm just beating my head against the wall.
• 42:56
  Speaker 1: You know, I just had a brand new client come
• 42:58
  Speaker 1: in my program this week and she goes, you know,
• 43:01
  Speaker 1: I was talking with my husband and my husband and
• 43:03
  Speaker 1: I were like, or her husband said, you know, she's
• 43:07
  Speaker 1: going to tell you to stop doing so much. Right.
• 43:09
  Speaker 1: And she goes, oh, you really think that? And then
• 43:12
  Speaker 1: sure enough, when I got through the onboarding call, she goes, damn,
• 43:16
  Speaker 1: now I have to tell my husband he's right. And
• 43:18
  Speaker 1: I said, he's right with an asterisk. I said, there's
• 43:21
  Speaker 1: a whole lot more that we need to put together
• 43:23
  Speaker 1: for you to create this bigger picture. But I'm really excited.
• 43:28
  Speaker 1: She came into my program. She's going to absolutely recomposition.
• 43:31
  Speaker 1: She doesn't even have a ton of weight to lose,
• 43:33
  Speaker 1: but she's going to absolutely change the look of her
• 43:36
  Speaker 1: body and what I know it's going to do for
• 43:39
  Speaker 1: her confidence and how she feels come summertime or even come, gosh,
• 43:44
  Speaker 1: you know, the next beach vacation. And she's putting on
• 43:47
  Speaker 1: the bikini. I think she said she goes to, you know,
• 43:51
  Speaker 1: Florida with her girlfriends in the spring here. And just,
• 43:57
  Speaker 1: you will never regret being in really good shape, putting
• 44:01
  Speaker 1: on that bathing suit, feeling really, really good. And doing less, right?
• 44:07
  Speaker 1: There's so much more that you are going to focus
• 44:09
  Speaker 1: on and do because you're not constantly worried about your
• 44:13
  Speaker 1: health and doom scrolling Instagram and TikTok and trying to
• 44:17
  Speaker 1: find the latest, greatest, whatever. So you don't need to
• 44:22
  Speaker 1: understand the body you're living in now. And then, well,
• 44:27
  Speaker 1: actually I said that wrong. You need to understand the
• 44:29
  Speaker 1: the body you're living in now. And then what we
• 44:32
  Speaker 1: do is put the strategy that supports it. So you
• 44:37
  Speaker 1: need to start working with your body instead of constantly
• 44:40
  Speaker 1: fighting against it. So when this is hitting home, I
• 44:44
  Speaker 1: want you guys to reach out to me on any
• 44:46
  Speaker 1: social media. It's Erin Lindauer. So Erin is spelled A-R-I-N
• 44:51
  Speaker 1: Lindauer's L-I-N-D-A-U-E-R. And just book a call with me. Let's
• 44:57
  Speaker 1: talk a little bit deeper about what you've been struggling
• 44:59
  Speaker 1: with and let's figure out, can we help? Okay, believe
• 45:03
  Speaker 1: it or not, I don't work with everyone that I
• 45:05
  Speaker 1: meet with. And the important thing is, is if I
• 45:09
  Speaker 1: feel like I can help, I'll present our program, all
• 45:12
  Speaker 1: the logistics involved, and you can see if it's a
• 45:15
  Speaker 1: good fit. So you can see results 40, 50, 60
• 45:19
  Speaker 1: and beyond. Go get them. Thank you.