Latest / Health Unscripted / EP. 55 - When Eating Less Stops Working...and Why!

Transcript

EP. 55 - When Eating Less Stops Working...and Why! · Health Unscripted

• 0:07
  SPEAKER_00: Welcome back to another episode of Health Unscripted.
• 0:10
  SPEAKER_00: And oh my goodness, I've already started back and then take a break.
• 0:13
  SPEAKER_00: I do want to apologize for the break, but I did have some pretty big life-changing things happen in the past two weeks.
• 0:19
  SPEAKER_00: Uh two weeks ago, my father did pass away.
• 0:22
  SPEAKER_00: If you've been following me on social media, you've kind of heard the spiel about what happened with that.
• 0:26
  SPEAKER_00: Um, my father and I are not inherently close.
• 0:29
  SPEAKER_00: We drifted apart definitely over the years.
• 0:30
  SPEAKER_00: We weren't really close when I was like a a daughter when I was a child either.
• 0:35
  SPEAKER_00: But, you know, we talk like three or four times a year with Happy Birthday, Happy Father's Day.
• 0:39
  SPEAKER_00: I wish it were different, but for all intents and purposes of this episode, he called me on September 2nd and told me that they found a mass in his lung.
• 0:48
  SPEAKER_00: They thought he had pneumonia, it didn't get better with antibiotics.
• 0:51
  SPEAKER_00: And so they did a chest x-ray, saw a large mass, saw that it was probably stage three lung cancer.
• 0:57
  SPEAKER_00: We were like, oh, okay, so let's do the treatment.
• 0:59
  SPEAKER_00: I was helping him with insurance and options and doctors around him and my aunt, my brother were helping him in North Carolina where he lived to get to his appointments and do things.
• 1:07
  SPEAKER_00: And unfortunately, with the state that it was in, we got a PET scan.
• 1:11
  SPEAKER_00: It was literally everywhere.
• 1:11
  SPEAKER_00: It was stage four, all over his upper or excuse me, lower respiratory throat, everywhere that he just decompensated so quickly that we had 27 days from diagnosis to death.
• 1:21
  SPEAKER_00: So it was kind of a whirlwind month.
• 1:23
  SPEAKER_00: And again, like I said, not that I need to apologize for not posting my own podcast episode, but I do want to be consistent.
• 1:29
  SPEAKER_00: I do want to be able to put out episodes for you guys, but understandably, this has been an insane two weeks and just very sad grief coming in waves.
• 1:38
  SPEAKER_00: And then I had a speaking engagement in Dallas last week where I actually spoke last Thursday.
• 1:42
  SPEAKER_00: So I was traveling, gave a presentation to coaches all about uh clients who have hormone issues and like how do we ask better questions to identify the cluster of symptoms to then treat those and manage their foundations.
• 1:54
  SPEAKER_00: It went super well.
• 1:56
  SPEAKER_00: Uh, I had a podcast episode I was on.
• 1:58
  SPEAKER_00: Some of you have seen that.
• 1:59
  SPEAKER_00: So if you're from there, hi.
• 2:01
  SPEAKER_00: I am so happy to have you here.
• 2:02
  SPEAKER_00: It was Coach Hem Up with Tim Riley.
• 2:04
  SPEAKER_00: If you haven't heard that episode, go check it out.
• 2:06
  SPEAKER_00: It's about PMOS and hormones and my story.
• 2:09
  SPEAKER_00: And then I came back from Dallas on Friday with a head cold.
• 2:12
  SPEAKER_00: So I've been sick all weekend, and now today I finally feel good enough to sit in front of you.
• 2:16
  SPEAKER_00: Even with this nasally voice, I was like, we are getting a podcast episode out today.
• 2:19
  SPEAKER_00: We are doing it this week.
• 2:20
  SPEAKER_00: I'm getting it out for them tomorrow.
• 2:23
  SPEAKER_00: And, you know, I've talked about this online too.
• 2:25
  SPEAKER_00: If you follow me on social media, if you don't, go follow me on Instagram at dr.dwyer at drdwyer.
• 2:31
  SPEAKER_00: I post a lot of real world stuff, vulnerability, hormone content, fat loss content.
• 2:36
  SPEAKER_00: But I did share something about we have this culture now, this this trendy wannabe skeletor look again, where women want to be super, super tiny.
• 2:45
  SPEAKER_00: They want to be super lean again, 90s heroin chic is in.
• 2:48
  SPEAKER_00: And, you know, using GLP ones to get really, really small uh celebrities models, we're just we're seeing too many bones, we're seeing so much thinness, right?
• 2:57
  SPEAKER_00: And it's to a point where it's not healthy.
• 2:58
  SPEAKER_00: And so I made a reel that went kind of viral.
• 3:01
  SPEAKER_00: I was not expecting that actually, because it was just me venting, but maybe those are the things that sells, right?
• 3:05
  SPEAKER_00: Maybe that's what wants people's attention, just real, raw, honest truth, is that nobody's gonna give a fuck how much you weigh when you die.
• 3:12
  SPEAKER_00: Okay.
• 3:13
  SPEAKER_00: Nobody's gonna care that you are 120 pounds, 115 pounds, fit into a size zero.
• 3:17
  SPEAKER_00: Nobody's going to give a fuck.
• 3:18
  SPEAKER_00: They are just going to care that you are not there for them anymore.
• 3:21
  SPEAKER_00: You are not there to make memories, you are not there to laugh, you are not there for phone calls and walks or whatever it is that you did together.
• 3:27
  SPEAKER_00: They just want you to be healthy.
• 3:29
  SPEAKER_00: Your family, friends want you to be around long and want you to be healthy.
• 3:31
  SPEAKER_00: And if you are skin and bones, you cannot fight off disease.
• 3:36
  SPEAKER_00: Um, I understand that my dad had cancer, but he lost weight rapidly because of the cancer.
• 3:40
  SPEAKER_00: And then his body just deteriorated in such a way where he was not healthy enough, no muscle mass on the man.
• 3:47
  SPEAKER_00: He was not a healthy man and didn't eat well before he always had a belly.
• 3:52
  SPEAKER_00: Like he was always overweight, as far as I've known him, until this point when I saw him be super small from the cancer.
• 3:57
  SPEAKER_00: But you get to a point where you no longer have muscle mass or energy reserves or anything to fight off infection, illness, viruses, cancer, what have you, right?
• 4:06
  SPEAKER_00: So we want to keep our bodies in the healthiest state they can be in and nourish them and give it calories for performance and just be there for other people.
• 4:17
  SPEAKER_00: I know that we say, like, I'll, I'll I die for my kids, like, you know, but would you be healthy for them?
• 4:22
  SPEAKER_00: Would you be healthy so that you stuck around longer, right?
• 4:25
  SPEAKER_00: Even though my dad and I weren't close, now I have that.
• 4:28
  SPEAKER_00: Well, damn, he was only 70.
• 4:30
  SPEAKER_00: He died way too young.
• 4:31
  SPEAKER_00: Like, he won't be here for my wedding, right?
• 4:34
  SPEAKER_00: Whenever that is, if I even get married.
• 4:36
  SPEAKER_00: He is going to miss a lot of things because of his health.
• 4:40
  SPEAKER_00: And he was also a smoker for 50 years.
• 4:42
  SPEAKER_00: There were a lot of things, right?
• 4:43
  SPEAKER_00: But I want you guys listening to like look at your habits and look at what you're doing now and ask yourself if those are the best things for your long-term health, for your loved ones, for anyone other than yourself, and if being that 120, 115 is actually what you want to be.
• 4:58
  SPEAKER_00: Because today's podcast episode is why eating less eventually stops working.
• 5:03
  SPEAKER_00: And not just from a because you get sick and die.
• 5:06
  SPEAKER_00: Sorry for my morbid, you know, I like to deal with sad news with humor.
• 5:10
  SPEAKER_00: I deflect.
• 5:11
  SPEAKER_00: Some of you love me for it, probably some of you hate me for it, but I will be cracking jokes with my nasally stuffed sinuses right now.
• 5:18
  SPEAKER_00: I may have to pause this episode for a blow my nose situation, but at least we got it out, guys.
• 5:23
  SPEAKER_00: But why I wanted to talk about this now, especially because the trend is to get so tiny and everyone's just eating so little to try and be so tiny, it's also because I spoke about this on the Coach Em Up podcast as part of my own story.
• 5:36
  SPEAKER_00: And I want to bring this into light of how this will also trickle down from GLP1 use and coming off of it, right?
• 5:44
  SPEAKER_00: And why eating less eventually stops working is a handful of reasons.
• 5:49
  SPEAKER_00: It is metabolism reasons, hormone reasons, and then I want you guys to think about your body as a machine that is simply trying to keep you alive.
• 5:59
  SPEAKER_00: Everything that it does is trying to keep you alive.
• 6:02
  SPEAKER_00: If you're not eating enough, it's going to turn down certain levers and increase other levers so that you are using energy as efficiently as possible.
• 6:09
  SPEAKER_00: And so if we do start to underfeed it, then it is going to conserve energy versus burn as much energy as we were before.
• 6:17
  SPEAKER_00: So other things don't become, you know, important anymore.
• 6:20
  SPEAKER_00: Maybe hair growth and nail growth don't become important anymore.
• 6:23
  SPEAKER_00: Sex hormones and procreation don't become important anymore, right?
• 6:27
  SPEAKER_00: I'll get into these in a little more detail coming up, but it is just a really, really, really, really smart, efficient machine to keep us alive.
• 6:35
  SPEAKER_00: And we keep like testing it, right?
• 6:37
  SPEAKER_00: We keep, we keep throwing things at it to see how much it can actually handle and maintain.
• 6:42
  SPEAKER_00: And so I want to remind women that when we do undereat, we are actually and continue under eating, I want to say, doing ourselves a disservice because scientifically what happens is we go into a calorie deficit, which is supposed to incite fat loss, right?
• 7:01
  SPEAKER_00: And so what our body does in the really short term is it increases cortisol to account for the calories and the and the and the workouts that we're doing.
• 7:14
  SPEAKER_00: And everything is running efficiently for a little while.
• 7:16
  SPEAKER_00: We start to lose weight.
• 7:17
  SPEAKER_00: We're going down on the scale because we are actually in a calorie deficit and our body's still running efficiently.
• 7:23
  SPEAKER_00: It's still doing the things that it's supposed to do to accommodate.
• 7:25
  SPEAKER_00: The homeostasis is helping and working.
• 7:27
  SPEAKER_00: Eventually, we get to a point where the body has adapted too much.
• 7:32
  SPEAKER_00: It is slowing down so that it thinks we're in like a famine.
• 7:36
  SPEAKER_00: And this is not where starvation mode comes in.
• 7:38
  SPEAKER_00: Starvation mode doesn't exist.
• 7:40
  SPEAKER_00: All right.
• 7:40
  SPEAKER_00: So your body doesn't start like not losing body fat because you're eating too little.
• 7:44
  SPEAKER_00: It stops not losing body fat because now your new metabolic step uh set point has reached a low level.
• 7:51
  SPEAKER_00: So adaptive thermogenesis or metabolic adaptation is a thing where our body is super smart and the super smart machine lowers down what we do for energy, like how we burn energy, our BMR, our our thermic effective food goes down, we don't do as many steps, we're not as fidgety, we're not burning the same amount of calories as we are when we're exercising versus when we were before.
• 8:15
  SPEAKER_00: So it gets really smart.
• 8:17
  SPEAKER_00: And so where our TDEE, like how many calories we burn per day, used to be 2,000.
• 8:22
  SPEAKER_00: Now we've been eating at 1,400 calories for so long that it eventually bumps down to 1,500, 1600 calories, our new metabolic set point.
• 8:32
  SPEAKER_00: And now we're not really in that big of a deficit as we were before.
• 8:34
  SPEAKER_00: So we have to lower calories again.
• 8:36
  SPEAKER_00: Okay.
• 8:37
  SPEAKER_00: So then we lower to 1200.
• 8:39
  SPEAKER_00: Maybe we lower to a thousand.
• 8:40
  SPEAKER_00: Is that sustainable?
• 8:41
  SPEAKER_00: Hell no.
• 8:42
  SPEAKER_00: I want no one eating a thousand calories a day, much less 1200.
• 8:45
  SPEAKER_00: Only my very petite clients have I ever gotten that low.
• 8:50
  SPEAKER_00: But we, you know, there comes a point where the body gets super smart, and then you have to come out of that diet.
• 8:55
  SPEAKER_00: You have to come out and do a diet break, and you have to allow your metabolism to readapt to that higher set point.
• 9:00
  SPEAKER_00: That is the smart machine at play.
• 9:02
  SPEAKER_00: We have to give it diet breaks, we have to let everything come back online.
• 9:05
  SPEAKER_00: And so if we don't do that, then we're just stuck in this adaptive thermogenesis state.
• 9:11
  SPEAKER_00: We are just stuck at this lower set point, and that's why you feel like your metabolism's a turtle.
• 9:15
  SPEAKER_00: But it's not really because scientifically or or age-wise anything really happened to you unless you're over the age of 60, it's because you haven't taken a diet break at all.
• 9:25
  SPEAKER_00: And so then I say that this plays into GLP1s because a lot of people take them for appetite suppression and then they only end up eating about 800 to 1100 calories a day because that's all they can stomach.
• 9:35
  SPEAKER_00: And so they eat this way for months and months and months.
• 9:37
  SPEAKER_00: And because they're on the medication, they're able to just keep eating less and less and less.
• 9:41
  SPEAKER_00: However, if we never come off of the medication or we never actually increase the amount of food that we are able to eat when our body actually needs this diet break, it is going to downregulate all of our hormones in our body.
• 9:53
  SPEAKER_00: And then we are definitely going to have thyroid issues.
• 9:56
  SPEAKER_00: We are going to have sex hormone and period and cycle issues.
• 9:58
  SPEAKER_00: We are going to have perimenopause issues if we don't already.
• 10:01
  SPEAKER_00: We are going to have hair loss and feeling cold, thyroid issues, all of it.
• 10:07
  SPEAKER_00: All of it is going to be a huge issue.
• 10:09
  SPEAKER_00: And so for those women who don't take diet breaks, I was one of them.
• 10:12
  SPEAKER_00: And this is why I'm saying, like, I wanted to talk about this because my story is I was a female athlete in high school, did not go to college to play sports.
• 10:21
  SPEAKER_00: I went for academics instead and got like a full scholarship.
• 10:26
  SPEAKER_00: And then did not get a full scholarship in pharmacy school.
• 10:28
  SPEAKER_00: I don't want to talk about the loans that I came out with from there.
• 10:31
  SPEAKER_00: But I used to play intramurals.
• 10:35
  SPEAKER_00: And so I was an athlete and I got out of high school, went to college, gained the college 10, probably in the dorms and drinking so much and whatever my freshman year, that the summer from between my freshman and and sophomore year, I was like, I met a person who competed in NPC bodybuilding.
• 10:51
  SPEAKER_00: And I was like, oh, you can do that.
• 10:53
  SPEAKER_00: I can do that.
• 10:54
  SPEAKER_00: Like, I definitely want to do this.
• 10:55
  SPEAKER_00: This sounds fun.
• 10:56
  SPEAKER_00: This sounds competitive.
• 10:57
  SPEAKER_00: And instead of a team sport, it's a solo sport.
• 10:59
  SPEAKER_00: And so I did my first competition.
• 11:01
  SPEAKER_00: I trained from May to September, uh, 16 weeks.
• 11:04
  SPEAKER_00: And I lost, I went from 134 to my stage weight of 108.
• 11:07
  SPEAKER_00: That was not healthy, by the way.
• 11:09
  SPEAKER_00: I should never have been 108 at 5'5.
• 11:11
  SPEAKER_00: But I didn't really have muscle mass because I had spent my whole life being a cardio queen and just playing sports that I really didn't build up quality muscle.
• 11:18
  SPEAKER_00: So I was a tiny, tiny, tiny little thing, but I had an eight-pack, but I fit into double zero shorts and I was like, oh my goodness, this is crazy.
• 11:25
  SPEAKER_00: I want to stay like this.
• 11:26
  SPEAKER_00: And I didn't stay at 108, right?
• 11:28
  SPEAKER_00: Like I gained the post-show 10 pounds and whatever.
• 11:31
  SPEAKER_00: I got up to like 118 and I wanted to stay there.
• 11:34
  SPEAKER_00: I wanted to stay at 118 for as long as I could.
• 11:36
  SPEAKER_00: And so I ate the same way.
• 11:37
  SPEAKER_00: I still under ate.
• 11:38
  SPEAKER_00: I still worked out six to seven days a week.
• 11:39
  SPEAKER_00: I did fasted cardio.
• 11:41
  SPEAKER_00: And then I did two more competitions the next summer.
• 11:45
  SPEAKER_00: And then I did one more when I graduated pharmacy school.
• 11:48
  SPEAKER_00: And so I still stayed tiny.
• 11:49
  SPEAKER_00: I still stayed a size zero.
• 11:50
  SPEAKER_00: I still stayed eating, maybe not 1200 or whatever it was at the time, but maybe like 1400, 1500.
• 11:56
  SPEAKER_00: Like I wasn't a lot.
• 11:57
  SPEAKER_00: I wasn't really able to put on muscle mass.
• 11:59
  SPEAKER_00: I didn't really do an improvement season.
• 12:00
  SPEAKER_00: And then I graduated and became a pharmacist.
• 12:03
  SPEAKER_00: And then around 27, I remember, it was 2016.
• 12:07
  SPEAKER_00: And I remember drinking a venti coffee.
• 12:10
  SPEAKER_00: And that was like my second caffeine of the day being a pharmacist.
• 12:13
  SPEAKER_00: And I was like, I'm ready for a nap.
• 12:15
  SPEAKER_00: What is wrong with me?
• 12:15
  SPEAKER_00: Like, I need to go to the doctor and get blood work done.
• 12:18
  SPEAKER_00: Maybe it's my iron, I thought.
• 12:20
  SPEAKER_00: Maybe it's my iron.
• 12:21
  SPEAKER_00: Maybe I'm anemic, like all the girls say, right?
• 12:24
  SPEAKER_00: No, I went to the doctor and everything was messed up.
• 12:27
  SPEAKER_00: My cortisol was high, my thyroid was super low, my T3 was super low, which is not the good thing, right?
• 12:33
  SPEAKER_00: But my TSH was normal.
• 12:34
  SPEAKER_00: So that's a caveat for all of you that it can be normal, but you can have low T3.
• 12:39
  SPEAKER_00: And my blood sugar was really low because I also wasn't really eating carbs.
• 12:42
  SPEAKER_00: Carbs were bad, remember?
• 12:44
  SPEAKER_00: And I was training six or seven days a week, and my estrogen and all my sex hormones were in the toilet.
• 12:49
  SPEAKER_00: And so I was like, damn.
• 12:51
  SPEAKER_00: So then I got diagnosed with hypothyroidism and like perimenopausal hormones and got slammed on a medication and thought that was all I needed.
• 13:00
  SPEAKER_00: And so I had spent years thinking I was super healthy, under-eating, being this tiny little person at a size zero, size two, whatever I was back then.
• 13:10
  SPEAKER_00: Um, I think it was a size zero.
• 13:12
  SPEAKER_00: My work pants were zero.
• 13:14
  SPEAKER_00: Um, not able to put on muscle mass, but I thought I looked good, you know, like I thought I was still tiny and skinny, and I had crashed all of my hormones.
• 13:22
  SPEAKER_00: I had crashed them all.
• 13:23
  SPEAKER_00: And so all of that metabolic set point had set in, all of that adaptive thermogenesis set in.
• 13:28
  SPEAKER_00: Too much high cortisol from under-eating and over-training had lowered my thyroid hormone because that's how it works on the axis, is it it blocks the receptor from shooting more, you know, thyroid down or converting well from T4 to T3.
• 13:43
  SPEAKER_00: And then the sex hormones, it I could barely take care of myself as a human.
• 13:47
  SPEAKER_00: My body couldn't take care of myself.
• 13:49
  SPEAKER_00: So why was it also going to procreate?
• 13:51
  SPEAKER_00: Why was it also going to give me sex hormones to have healthy cycles and periods?
• 13:56
  SPEAKER_00: Uh, my hair was shedding like crazy.
• 13:58
  SPEAKER_00: So, you know, I wasn't eating enough for hair growth.
• 14:02
  SPEAKER_00: Um, it was a bad time.
• 14:04
  SPEAKER_00: My body was very stressed.
• 14:05
  SPEAKER_00: So, three years fighting with endocrinologists, getting pituitary head scans, getting all the things because they couldn't figure out like why I wasn't feeling better, even though I was on medication.
• 14:13
  SPEAKER_00: And everything came back normal.
• 14:14
  SPEAKER_00: No nodules, no pituitary tumor, no none of that.
• 14:17
  SPEAKER_00: And then it wasn't until I worked with a functional coach around 2020, 2019, 2019, um, where they were like, you need to eat more.
• 14:27
  SPEAKER_00: Like someone who actually asked me about my nutrition, not just like, are you eating carbs?
• 14:31
  SPEAKER_00: Are you, you know, whatever?
• 14:32
  SPEAKER_00: You're eating vegetables, you seem very healthy.
• 14:33
  SPEAKER_00: I don't know why this is happening to you.
• 14:35
  SPEAKER_00: I see it all the time in women who are healthy and I know why it's happening to them.
• 14:39
  SPEAKER_00: This was the first person who ever asked me about my diet.
• 14:41
  SPEAKER_00: And so then I was like, oh, well, I eat, you know, this much and this little.
• 14:45
  SPEAKER_00: And I had an uh eating disorder, by the way, when I was diagnosed in 2016, orthorexia, where I was so like obsessed with what type of food I ate.
• 14:55
  SPEAKER_00: It could only be clean, I can only have protein before bed.
• 14:57
  SPEAKER_00: If I didn't, I had to get up and do fastidious.
• 14:59
  SPEAKER_00: Like it was regimented OCD, not okay, right?
• 15:02
  SPEAKER_00: So I had to come out of that as well.
• 15:04
  SPEAKER_00: And so it was finally in 2019 when we started feeding me up.
• 15:08
  SPEAKER_00: And I was like, I'm already eating 1600, 1700 calories.
• 15:11
  SPEAKER_00: Like, this is a lot.
• 15:11
  SPEAKER_00: Like, I'm gonna gain weight.
• 15:12
  SPEAKER_00: And they're like, no, you won't.
• 15:13
  SPEAKER_00: You'll feel so much better.
• 15:15
  SPEAKER_00: And they took my training down from five days a week to two days a week, 30 minutes only.
• 15:19
  SPEAKER_00: And I was like, how are you, how am I not going to gain weight, not working out, and eating more?
• 15:23
  SPEAKER_00: This doesn't make any sense to me.
• 15:25
  SPEAKER_00: And I didn't know how this all worked back then, even as a pharmacist.
• 15:28
  SPEAKER_00: I didn't know how the science all went together.
• 15:30
  SPEAKER_00: Now I do, and I realized that, like, oh, what I was demanding from my body, I was not refueling it.
• 15:35
  SPEAKER_00: And it was, it was on E, right?
• 15:36
  SPEAKER_00: Like it was the all the engine lights were on.
• 15:39
  SPEAKER_00: And so I got to 2,000 calories and I was like, wow, this is amazing.
• 15:43
  SPEAKER_00: Like I actually feel pretty good.
• 15:44
  SPEAKER_00: I was able to scale back some of my thyroid meds.
• 15:47
  SPEAKER_00: And I got to a point where I push it up even more.
• 15:51
  SPEAKER_00: And so now I'm sitting at 24, 2500, like somewhere in the middle of maintenance, right?
• 15:58
  SPEAKER_00: Where I never thought I could eat this much in my life.
• 16:01
  SPEAKER_00: No way.
• 16:02
  SPEAKER_00: And stay the same.
• 16:03
  SPEAKER_00: Granted, I have put on, you know, I'm no longer 118, I'm 138, if not 140, but I look healthier, my hormones are healthier, I actually have more muscle mass.
• 16:13
  SPEAKER_00: I am a healthy body fat versus a 14% body fat.
• 16:17
  SPEAKER_00: Like I was too lean back then.
• 16:20
  SPEAKER_00: And then during the midst of all my all my stuff trying to heal, I got to 26% body fat and like a little higher, but then I came back down.
• 16:28
  SPEAKER_00: Now I'm like 23.5% body fat, something like that.
• 16:32
  SPEAKER_00: And some of you are gonna hear that number and be like, no way, you've got to be in the teens.
• 16:36
  SPEAKER_00: I'm really not.
• 16:36
  SPEAKER_00: It's called genetics of like where your body fat accumulates.
• 16:40
  SPEAKER_00: Uh, I do think a lot of my quads and leg mass is also some body fat in there, but I I know what works for my body, and the under-eating didn't work anymore.
• 16:52
  SPEAKER_00: Okay, it doesn't work long term, it's not going to work long term for women who are trying to stay tiny.
• 16:58
  SPEAKER_00: You can lose weight and then you can reverse out of that diet and you can stay within five pounds of that weight.
• 17:04
  SPEAKER_00: That doesn't mean your body composition is gonna change.
• 17:07
  SPEAKER_00: That doesn't mean your waist size is gonna change, that doesn't mean that you're now gaining body fat again unless you go into a surplus and stay in a surplus, but we can't stay eating that little.
• 17:18
  SPEAKER_00: So we do need to give ourselves room for scale fluctuation, and that doesn't mean anything about our worth or that we didn't, you know, we don't look a certain way or that we we should feel any different.
• 17:26
  SPEAKER_00: Um, but we we should focus on pictures, scale size, how we feel in our clothing, our hormone labs, and how we feel as a per like do we have hair growth?
• 17:35
  SPEAKER_00: Do we have nail growth?
• 17:37
  SPEAKER_00: Um is our energy levels are we constantly slumping?
• 17:40
  SPEAKER_00: Do we feel like we need to be hooked up to a caffeine IV?
• 17:43
  SPEAKER_00: Do we get constantly irritable?
• 17:45
  SPEAKER_00: And does the smallest things piss us off?
• 17:46
  SPEAKER_00: And I don't just mean in PMS, I mean like all the time.
• 17:50
  SPEAKER_00: Do we have energy to hang out with our friends?
• 17:51
  SPEAKER_00: Are we even hanging out with our friends?
• 17:53
  SPEAKER_00: Are we saying no to social activities because of food?
• 17:56
  SPEAKER_00: That would be something that I would do back when orthorexia was present.
• 18:00
  SPEAKER_00: So we don't want that to happen, right?
• 18:01
  SPEAKER_00: That becomes a little bit like disordered.
• 18:03
  SPEAKER_00: So we want to get to our most maintainable body weight.
• 18:10
  SPEAKER_00: Because if you're going to fast and you're gonna eat 900 calories to get to 120, I don't think that's a sustainable body size for you if you're a five-seven woman.
• 18:19
  SPEAKER_00: Okay.
• 18:19
  SPEAKER_00: Um you will be like skin and bones, and that might not be where your healthiest hormone levels are going to be at, right?
• 18:27
  SPEAKER_00: So I don't think we need to shoot for arbitrary scale weights or what we think we should weigh.
• 18:32
  SPEAKER_00: We need to forget about the scale and focus on body composition and focus on hormone health because that's really gonna be what we want.
• 18:38
  SPEAKER_00: We don't want acne.
• 18:40
  SPEAKER_00: We don't want fatigue, we don't want brittle bones and to break a hip and eventually die at like 45 because we broke a hip and we can't recover from it, right?
• 18:48
  SPEAKER_00: Um, we want to be healthy and happy for our family, and being our tiniest self doesn't always mean that.
• 18:54
  SPEAKER_00: You know, they they make the comparison of like health at every size, and everyone always talks about like the bigger bodies not being healthy, but I will argue day and night that the tiny bodies are also not really healthy, as being someone who was a super tiny body, okay?
• 19:11
  SPEAKER_00: It was stressed to the max.
• 19:13
  SPEAKER_00: So we want hunger hormones, we want to feel hungry in the morning and between meals.
• 19:18
  SPEAKER_00: We want to learn how to regulate our blood sugar and how to work with our body and work with our hormones so that we do have optimal fertility, so that we do have regular cycles every month, and we can not like even not to the day, but like we can count around the the next two or three days of when we're gonna get it.
• 19:35
  SPEAKER_00: We can cycle track.
• 19:36
  SPEAKER_00: We know when we're ovulating, we are ovulating.
• 19:39
  SPEAKER_00: That's a big one, too, that goes away.
• 19:41
  SPEAKER_00: Uh we just feeling good, y'all.
• 19:44
  SPEAKER_00: We want to be able to put on muscle mass.
• 19:46
  SPEAKER_00: And I'm not saying you need to get bulky, but I'm saying you can't really do much with skin and bones.
• 19:50
  SPEAKER_00: You can still be 120 pounds skinny fat, and then you still have a risk for type 2 diabetes because you don't have any muscle mass on your frame.
• 19:57
  SPEAKER_00: You still don't have anything to fight off disease or or manage uh a severe illness or injury, right?
• 20:04
  SPEAKER_00: Uh, if you're 120 pounds and already super tiny, you get the flu, you know, you're gonna be like 110 if you can't eat for though that week, right?
• 20:10
  SPEAKER_00: Or fever fighting it off.
• 20:12
  SPEAKER_00: So we really need to think about these things.
• 20:14
  SPEAKER_00: And unfortunately, I think a lot of women think like, well, at least I'm tiny, it's fine if I like something happens to me.
• 20:20
  SPEAKER_00: Like, I hate that way of thinking, and I'm gonna refer to therapy immediately because I think that's disordered and not healthy.
• 20:27
  SPEAKER_00: But from a like to wrap this all up kind of thing, from a metabolic and hormonal scientific standpoint, there comes a time when eating too little, your body says, No.
• 20:40
  SPEAKER_00: Your body gets so good at conserving energy and adapting to that process that it says, no more.
• 20:46
  SPEAKER_00: If I keep burning energy the way I'm supposed to, you're gonna shrivel up and die into nothing.
• 20:50
  SPEAKER_00: Okay, you're gonna become nothing.
• 20:52
  SPEAKER_00: So I'm gonna turn off your hunger cues because it's not productive to be hungry all the time if we're actually in a famine, because that's what it thinks, right?
• 20:59
  SPEAKER_00: I'm gonna turn off your hunger cues, I'm gonna downregulate your sex hormones, no babies for you, and then maybe you have longer cycles, maybe you have shorter cycles, um, no cycle, right?
• 21:09
  SPEAKER_00: Like hypothalamic uh hype H A.
• 21:11
  SPEAKER_00: I've had such a hard time saying this word today.
• 21:14
  SPEAKER_00: Hypothalmic amenorrhea, where your period just stops because of the hypothalamus and stress responses.
• 21:20
  SPEAKER_00: Your thyroid's gonna downregulate, and then we're gonna get dry skin and cold and the hair stuff, and our metabolic um rate drops a little bit.
• 21:28
  SPEAKER_00: We don't want that.
• 21:29
  SPEAKER_00: We don't want that.
• 21:29
  SPEAKER_00: And then our stomach, we're gonna get IBS because of stress and low stomach acid, and then we're gonna blow, and nobody wants that.
• 21:35
  SPEAKER_00: So we have to take time to come out of that diet, and that is exactly what we help women with athletes with.
• 21:43
  SPEAKER_00: We just helped a college girl, she's 18, going into college to play college basketball.
• 21:47
  SPEAKER_00: We just helped her learn how to fuel her body appropriately for sport because female athletes are often put into this triad.
• 21:55
  SPEAKER_00: It's called the female athlete triad red S, where we have low energy availability, irregular periods, and risk of osteoporosis because we're just overtraining and underfueling.
• 22:05
  SPEAKER_00: So trying to get her in a good place to where she has good body composition, but also fueling enough for her sport to for performance as well to perform.
• 22:13
  SPEAKER_00: Nobody wants to be dizzy and lightheaded on the court when you're trying to run up and down and you don't have the fuel for that to be a good player.
• 22:20
  SPEAKER_00: Heck no.
• 22:21
  SPEAKER_00: So this is what we do in my company is we get you out of these deficits forever and teach you how to go into a reasonable deficit and then reverse out of it.
• 22:30
  SPEAKER_00: And then the next time you cut, you'll be able to cut at a higher calorie amount and eat more food because your body is now adapted to that higher set point.
• 22:38
  SPEAKER_00: And who doesn't want to eat more food?
• 22:40
  SPEAKER_00: We all want to eat more food.
• 22:41
  SPEAKER_00: When I go into a cut now, I never have to go to 1400, 1600, 1700, 1800 calories.
• 22:47
  SPEAKER_00: I can lose weight on 2200 calories now.
• 22:50
  SPEAKER_00: I can lose weight on 2100 calories now.
• 22:51
  SPEAKER_00: I don't have to dip below 2000, which is insane because I never, ever, ever, ever, ever would have thought that this would be my reality until I did it, until it happened, until I hired a coach to help me.
• 23:02
  SPEAKER_00: And my hormones are so grateful that I did that.
• 23:06
  SPEAKER_00: So if you are a woman listening, maybe you're in perimenopause and you've been dieting forever and you're worried you have a slow metabolism, call me, DM me, send me a message.
• 23:15
  SPEAKER_00: Maybe you're a woman with PMOS and you're like, I'm in a calorie deficit, or I need to be in a calorie deficit to lose weight, but I don't want to throw off my hormones or cycles even further.
• 23:24
  SPEAKER_00: What do I do?
• 23:24
  SPEAKER_00: DM me.
• 23:25
  SPEAKER_00: Maybe you're a woman who already has Hashimoto's or hypothyroid and your thyroid's already downregulated, and we're trying, you know, you're not feeling better on medication, but we need to look at your lifestyle.
• 23:35
  SPEAKER_00: Maybe I'm the first person who's making you think about what your diet looks like, what your training looks like.
• 23:39
  SPEAKER_00: And if I am, I'm so happy to be here.
• 23:42
  SPEAKER_00: This is my butterfly effect of my health issues coming to fruition with everyone else and helping them with theirs.
• 23:49
  SPEAKER_00: So that is the episode for today, guys.
• 23:52
  SPEAKER_00: Thank you for letting me get a little bit vulnerable on here, but also scientific, it's my favorite.
• 23:57
  SPEAKER_00: Um, if you're watching live, I hope you can see my unicorn hump pimple and check out my stuffy nose.
• 24:06
  SPEAKER_00: But I love you guys.
• 24:07
  SPEAKER_00: Thank you so much for giving me the break and the hiatus.
• 24:09
  SPEAKER_00: As always, if you do listen to this and you love the episode, share on Instagram, tag me, want to hear that you guys are listening.
• 24:16
  SPEAKER_00: Um, also would really help with a rating or review on Spotify, podcast, or even YouTube if this is where you found me.
• 24:24
  SPEAKER_00: Until next time, see you guys next week.
• 24:27
  SPEAKER_00: Bye.