Four Categories of Hormones and How They Affect Health and Weight Loss with Allison Occkial

Allison: 0:00

So making sure we are putting our body in the right state to digest it is just as important to have those hormone signals happen.Leptin and ghrelin,it takes15,20minutes for those to be released.So we need to be eating the right type of foods,the right balance in a as relaxed state as possible.

0:21

Eating hygiene is just one of the tips that Alison Oko gives us today.In this episode,this is episode47,4categories of hormones and how they affect health and weight loss with Alison Oko.She has tons of wisdom to share with us today.And.You'll find that many of the things we talk about are highly actionable.Tips and tools That you can implement right away so let's go

Lisa: 0:48

Welcome to Eat Well,Think Well,Live Well;the podcast for women who want to lose weight,but are tired of counting and calculating all the food.I'm your host,Lisa Salsbury.I'm a certified health and weight loss coach and life coach,and most importantly a recovered chronic dieter.I'll teach you to figure out why you are eating when you aren't hungry,instead of worrying so much about what you are eating.Hey everybody.Welcome back to the Eat Well Think Well Live Well podcast.I am excited to have Alison Occkial on the podcast today.She is a holistic health practitioner,certified holistic nutritionist,fitness trainer.So we're gonna let her introduce herself and tell us a little bit about

Allison: 1:28

what she does.Cool.Hi Lisa.my name is Alison Occkial'and thanks for having me.like she introduced me briefly.I am all into everything holistic health,so lifestyle and wellness.I am a holistic nutritionist as well as a functional medicine health coach and a personal trainer.So anything health and wellness and fitness related.I love,it's my passion.I work with clients from all over the country.just helping them with personalized wellness plans,small group programs as well.Coaching,and I still do personal training here in the area as well.Great.

Lisa: 2:03

So one of her specialties that she reached out to me about is a little bit,in the,in the hormone field.So some of her specialties she let me know is women that struggle with chronic stress,low energy hormone imbalances,thyroid,adrenal health.So we really wanted to dive into some hormones in this episode.And specifically of course as we do focus on weight loss here.what kinds of hormones do we wanna be aware of for weight loss?What are important?I am,I'm gonna ask a whole bunch of questions and then we're just gonna chat.So we're gonna talk about what those hormones are.Do we need to have testing for those?Like how do we know?essentially how can we optimize those for weight loss?

Allison: 2:51

Yep.Definitely.Hormones are the driver behind,ultimately how we look,feel,and function,right?So weight loss is not just about,calories in versus calories out,like what we've been taught.Eat less,move more.That's just too,too simplistic.Really.It's,it's,yes.Essentially your body needs to be in a calorie deficit to lose weight.Not necessarily fat,but your hormones and your physiology drive how well your body's actually doing that,and how if your body's gonna keep the weight off as well.and we don't want to focus on diets.It's about creating a lifestyle change and optimizing the hormones.so one of the guess the big,you know,weird pink elephant in the room to address with weight loss and hormones is the.Stress,your stress bucket and inflammation,as well as having just a consistency and realistic plan ultimately.Mm-hmm.having a routine.So those three things are what you need in order to optimize your hormones and to optimize your weight loss long-term.

Lisa: 3:57

Okay,I'm gonna interrupt you for a second.Let's get really clear on what hormones we're talking about,because I talk about kind of two buckets of hormones.One that we've talked about quite a bit on the podcast is our hunger hormones.This includes like your insulin,growlin,leptin.The second bucket that we think of as hormones for women especially is our female hormones,estrogen,progesterone,testosterone.Then you also.your stress hormones.I guess maybe that's a third bucket.Obviously these are all interrelated.It's not like they're in separate functions,but that would be like your cortisol and I'm blanking on other ones that might be included in that bucket.So which ones are you talking?

Allison: 4:40

I would say four categories and you,and you mentioned three of'em.So number one would be your adrenal system and your cortisol,your adrenaline,your neurop,nerine,your fight or flight hormones.Then you have your,metabolic system,so your and your digestive system in terms of hunger,levels of the grelin,leptin,insulin,blood sugar,managing that.Mm-hmm.number three,before the sex hormones is actually going to be your thy.Mm.Yeah,

Lisa: 5:08

that's another category.I forgot.Totally.Okay.Will

Allison: 5:11

affect your metabolism,obviously weight loss.And then the fourth one is your sex hormones because estrogen,progesterone,testosterone,they actually do have an effect on hunger levels,performance,weight loss,everything like that.So taking into consideration all four of those categories,I think what most people think of when they think hormones,they.Estrogen sexual for sure.Which,yes,that's the only category.So we wanna make sure we're looking at all of the,systems,not just the one.Mm-hmm.

Lisa: 5:40

Okay.All right.So when we're talking about optimization,then that's a lot to manage.Like we just listed,you know,there's like20hormones,like for the everyday person that's not like gonna be highly aware of this.What are like the realistic ways to optimize those hormones?

Allison: 6:00

It's really looking at the lifestyle picture overall.So going back to the beginning with we said stress and,that stress bucket,if we can look at,I say three different Rs,so it's removing,reducing and either reframing or redirecting the stress.Stress comes in many different forms.what happens is when we have too much.In the body,it's going to prioritize removing that stress and inflammation before prioritizing weight loss.So you have the sympathetic versus the parasympathetic nervous system.Cortisol,increased stress always will put us into that fight or flight,sympathetic system,and our body actually needs to be in the repair,rest,digest,parasympathetic.Mode of the nervous system.We're gonna flip flop back and forth throughout the day,but ultimately,our lifestyles are so overwhelmed by we have to wake up early,we have to do this,and we have this and responsibilities,and then we're late.And then also there's the mental emotional side of stress,and then you have the physical as well as chemical,environmental types of stress.All of that combin.Our society is stressed in general,period.The end.Mm-hmm.Mm-hmm.So we have to look at removing as much stress as we can,what we have control over.Reducing what we can't get rid of,but managing it better.And then either reframing,redirecting that to be able to manage the stress,so,and cope with it in a realistic.

Lisa: 7:37

Yeah,I,I think it was just yesterday I saw this video and this woman was like,I'm told I'm supposed to like reduce my stress,but like,do I just give my children away?Like,how does that work?Right.Exactly.Then,I mean,the truth is,like you said,It's not just our society,but it is the way we've designed our lives and it is our choices that create some stress.And so that's where we get into some of,I have to say some of the life coaching portion that I work with my clients on,which is understanding these emotions and learning to manage them.And just knowing that you can handle any emotion and That will actually reduce the,the stress hormones going on when you're able to be okay.Basically,That stress that is going to occur,like mm-hmm.my children make choices that I may or may not,may not agree with.Right.And then I just love them anyway.That reduces my stress.It doesn't make it so I'm not worried about them.It doesn't make it so I don't think about them and love them and think of ways to,you know,bring them in.You know,to want it.For those that don't know,by the way,I have a,I have,two adult children and two teenage children.So,you know,the adult children,one of'em calls me all the time.One of'em I haven't talked to in a month and a half.Mm-hmm.you know,that's,that's stressful.So when we think about our lives,it's part of that like life coaching piece that we can't do to help with that stress.And I think that's kind of what you're speaking to there is we have stressful lives and it's about managing.

Allison: 9:11

Right.Stress is always gonna be here.It's not like we're gonna lay around and do nothing and have no cares in the world.It's about really being mindful of our reactions,because essentially stress is just our reaction to the situation,circumstance.Mm-hmm.we have a lot more control than we think it's about.Yes.Removing,obvious things like if there's toxins in our.Water,food supply,chemicals,things like that.But also reframing the situations,like you said,with people,work environments.What's going on in our head is can be one of the most stressful things.That's.harming our health,essentially.Mm-hmm.So reframing those thoughts that come into our head.positive affirmations,statements,visualization,all of that is people write it off,but what's going on in,in your head is going to.translate into your actions,but it also,your thoughts can affect your physiology as well.Mm-hmm.and can mm-hmm.create or,lower the stress and inflammation in your body.So it's definitely addressing,looking at your stress in a very realistic way.Very personalized as well.

Lisa: 10:27

Okay,good.So that's kind of like those stress hormone bucket.What are some of the other.Ways we can alter,because you know,one of my questions for Allison when we were messaging about this topic is,is it even possible to alter our hormones and our internal chemistry with,you know,like food alone?what really?What can we do?How much effect can we have?Because the truth is,some of these fad diets out there are telling you,you know,we're gonna balance your hormones or we're gonna change your pH.Like that's not possible.You would die if your blood chemistry changed,right?That's not possible.You don't wanna do that.You.So sometimes I think the idea that we can alter our homeowners gets to be a little bit fad diety,which I always wanna stay away from.So what is possible in,in these buckets?What can we change with food or and or lifestyle?

Allison: 11:27

Mm-hmm.Yes.And the,I believe that the body heals itself.So no food or person or thing,you know,treats,diagnosis,oh,this will cause this.you need to put your body in the right state and right environment to heal and thrive.And part of that is with the nutrients you give it.So water,food,those are essential to life.Correct.So food,the nutrients that we find in food,ultimately they.Who we are and,and how to function.So if you break it down into the very basic of what food is,it's energy and fuel for the body,then if it is nutrient deficient,it's going to have some signs and symptoms of an imbalance.Whether that is,you know,brain fog,fatigue.You know,muscle cramps,anything like that.What happens is when the nutrition gets so imbalanced,it can cause the organs to not function as properly,right?So,for instance,the thyroid will need,iodine,vitamin A,vitamin C.Those are just some of the nutrients we.Our food today sucks,right?If we aren't consciously choosing good quality food,we're,we're not going to get it all from our diet.Then we actually have to break down that food and have our body digest it and absorb it.So there's multiple steps and many people are nutrient deficient,which is causing Your thyroid,your,other sex hormones,things like that,to not be as optimal.Mm-hmm.so we can flip it and do the other way,and provide the body with the basic micronutrients it needs,not just macros.Yes,we need,you know,protein,carbs,fats,that's very diet culture.We need to look at food from a,what is it,right?It's not just how much it is in the calories,but.Benefits does it provide,and how can we nourish our body from the inside out?Giving it the literal building blocks it needs,right?

Lisa: 13:33

Because there is some,some evidence that there's a lot of people that are overfed,meaning.You know,too much energy for their body and yet undernourished.Exactly.Right.And so that's probably when you're saying like,our food today is not great,that's mostly the processed and ultra processed foods that we're talking about that have,they maybe have fortified vitamins,which just aren't the same as.Choosing whole food ingredients to create meals for ourselves.

Allison: 14:04

Yeah.Mm-hmm.Yes.So there are foods that will hinder hormone function or decrease it.And then there are foods and nutrients that can definitely increase.Hmm.Okay.

Lisa: 14:16

let's,let's talk a little bit about the hunger hormones,cuz I think they're kind of the ones that make the biggest difference for people with weight loss and kind of balancing the blood sugar issue when we have insulin and sensitivity,insulin resistance,that really can cause,some issues.It's,I think when we.That like hangry feeling.It's when we're,that's really like a blood sugar issue.What do you recommend to kind of optimize those hunger hormone kind of systems?Mm-hmm.

Allison: 14:46

number one is to be prepared.So you are two steps ahead of yourself if you tend to.get those hangry feelings.if you tend to skip meals or you're a mom,right?You're busy,you're,if you,going back again,we all have really crazy schedules,so we need to be prepared with food that's going to be ready for us as best as possible.So we don't want to get to the point where,oh my gosh,I haven't eaten so long.There's nothing available.I'm either not going to eat or eat something that's going to.really go haywire with my blood sugar.So number one is knowing your,your downfalls and being prepared.So having meals and snacks ready for you as best as possible.Number two is what you eat,and that would be really optimizing the,fiber and the healthy fat and the protein are gonna be the most satisfying parts of the meal.So making sure we're having those kind of as.found.Points.Mm-hmm.and then building the carbs on top of that.

Lisa: 15:49

I,I gotta say,I'm gonna interrupt you for a second.Yeah.I think you are literally the third guest in a row that has said,you know,we really need to build.our meals on protein,fiber,and fat.Like it's really coming up,especially because I focus on not counting calories.Not counting macros,not weighing and tracking your food.So like what do we do?These are our building blocks,people.Mm-hmm.protein,fiber,fat,like it's so important.And fiber,I think is what the one that trips people up the most.you know,is like,

Allison: 16:20

well,how do I get that?

Lisa: 16:22

I'm like,just just fill your plate with fruits and vegetables and,and I'm also not opposed to whole grains either.I know that some mm-hmm.some nutritionists are like,no,because of gluten,but I,my clients do fine with that unless they have a sensitivity anyway.Mm-hmm.I just wanted to point that out.Yeah.For listeners that like,again,this is coming.And

Allison: 16:40

so,yeah,the protein is the most,actually,the most satisfying macronutrient.The fat will help stabilize blood sugar.So when you,anytime you eat carbohydrates,it slows that down.And the fiber is really,again,good for gut bacteria.Good.Gut health and again,slowing down the digestion of the food.A lot of the times when we get hungry super fast,we're not satisfied.It's most likely because of imbalance of macronutrients and or we're,this is kind of another point,is we are eating,we're not in the right eating hygiene We're not digesting the food properly because we're eating too fast.We're eating,not chewing.not chewing.And what happens is your body actually needs to be in that parasympathetic nervous system,state,rest and digest.Easier said than done,but we need to actually chew our food.Sit down,slow down,breathe for crying out loud to engage digestion.That's what's needed to set your body into the ah,I feel nice and full.I find it interesting when I talk to clients and other people,I don't know if you notice it.Let's say you're out to eat or you're at dinner with your friends or family and you're taking your time and you're really enjoying the meal,you feel so good afterwards.And at least for me,I don't feel overly stuffed or full or I feel very satisfied.I might be eating the same amount that I would alone or whatnot,but it's how you eat it.So food is so much more than just what you eat,right?It's mm-hmm.connection.It's Memories.It's,it's everything.So making sure we are putting our body in the right state to digest it is just as important to have those hormone signals happen.Leptin and ghrelin,it takes15,20minutes for those to be released.So we need to be eating the right type of foods,the right balance in a as relaxed state as possible.And I will end that with saying,I get it.I'm a new mom too.It's hard when you don't have much time.My number one go-to thing is even if you have to eat standing up,you take a good three deep breaths through your belly,through your diaphragm,not your chest and your shoulders.That will help engage the vagus nerve,the,parasympathetic nervous system.So you acknowledge this is not the best eating hygiene.This is.Ideal situation,but I'm still trying to be as calm as possible in chewing your food as best as you can.Those would be my two,two go-tos.The breathing and the chewing.Yeah.

Lisa: 19:19

I love strategies.Then when,when you're like,Listen,every meal isn't gonna be ideal.Yeah,I talk about,planning our meals ahead,using our higher brain,but I get that like sometimes we don't get meals planned ahead.And so then I have my go-to meals guide,which is like a way to kind of get around when you don't have time to plan,this is what you're gonna go to.So I love that.Where you're like,Is great eating,hygiene,sitting down,having a knife,fork,napkin,no phones,all of that great eating hygiene.But when we can't do that,then these are the two things you can do.I,I love having that,like,Like shortcut kind of thing.

Allison: 19:57

Yeah,but a little quick tips and that might be,the perfect place for anybody to start too.Sure.Maybe they're eating on the go all the time,but at least,hey,I can at least focus on chewing better.The whole point of sharing education like this,it's just to become more aware.It's not always about,oh my gosh,I'm gonna take everything that she said today and.Right now,right.it's about,it's about exploring.Like,oh,that's a good point.I didn't even,how am,how many bites am I taking?How many meals am I eating?Standing up versus sitting down?It's,the more awareness we have over actions,the more we can be like,be again,be prepared,and one step ahead of that.Make the better decision next time.Slowly,those habits add.You start to feel better,it's a good snowball effect.it's just compounding the little things overall.And number one is the mindfulness around it.

Lisa: 20:48

Yeah.Perfect.I love that.so sometimes we have symptoms or we just notice things about our body and we're just like,I don't know.I don't know what's,what the problem is.How do we know if our hormones are,what kind of needs help?And is there a way.Like I said in the beginning,like there's,there's testing for,you know,I'm approaching perimenopause.I'm like,gosh,I probably should get like a hormone test on that.But we don't have a test for growlin and leptin.It's not like we can check those levels.There are things where you can check your cortisol throughout the day.Those are pretty advanced tests,like the Dutch tests,those kinds of things.But if we're not gonna do any of that functional testing,How do we know if our hormones are the problems?

Allison: 21:34

correct there?And like we said,there's a lot of different hormones that could be off and they're all interconnected.So yes,there's definitely,like we said,gold standard.have the Dutch test,have full lab panels done.We can see the numbers.What if you don't have access to that?You can,you know,if something's still off,right?Never.I would say never one.If,if something shifted.If you felt okay a year ago,a month ago,whatever.And something does not.Now that's a red flag.I always say,you know your body best,so if you feel like something is off,don't ignore it.But on the other hand,so many people are walking around all day every day and feeling like crap,and they just think it's normal.Mm-hmm.and they've always felt like that.So I don't like to just say,listen to your body,because some people don't realize that there is a problem because there's,

Lisa: 22:25

there's a difference between common and normal.Just because it's common doesn't mean you have to experience it and doesn't actually mean that it's normal.

Allison: 22:34

Mm-hmm.Mm-hmm.So big symptoms would be,Again,each category,if you have a dysfunction in your thyroid versus sex hormones,they're gonna alter very,alter a little bit,but some big red flags would be anything like,you just don't have any energy,whether that's physically or mentally.If you have brain fog,lack of clarity,you are just can't function.You're tired,you can't do daily.That's a problem.trouble sleeping,whether you can't stay asleep,fall asleep,you wake up and you're really tired still.If you need8,9,10hours of sleep and you still feel groggy,that's an issue.you are gaining weight.and that's not the intention.Mm-hmm.and you don't feel good in your body.digestive.Bloating,constipation,gas,diarrhea,anything like that.you also just mentally a lot of symptoms can manifest anxiety,depression,kind of swinging,maybe not clinically depressed or clinically with the disorder,but so thoughts.You are more moody,you have really bad PMs.that's another one with women is that two weeks out of the months,half of their.They deal with PMs,deal with it because it starts after ovulation and then they say,oh,I just become either super moody or really raging,mad emotional,and then my period hits and that's just awful.Then I feel like crap.Then my cramps and headaches.Mm-hmm.and then we do it all over again.So,Those are signs and symptoms that something's wrong and we should wake up.I should say this.We should wake up and we should have energy for the day.We should feel excited.We should feel a zest for our life.we should have steady energy that we can focus during the day.We poop every day.We sweat,we eat meals and we feel satisfied.We like food,but we're not having major cravings for it.ultimately,again,if you put your body in the right environment and circumstances,it can thrive.It's not supposed to have painful periods or brain fog or digestive issues.So that's not normal.you shouldn't just have to deal with those symptoms.A lot of,again,issues are coming from.Possibly lifestyle induced,but then exacerbated when the hormones actually become dysfunctional because of that.Mm-hmm.it's usually caused by lifestyle,if that makes sense.So you might be groggy because you don't drink any water and you have you know,carbs all day and you don't move your body.Those,those can all create fatigue.So if we start moving better,eating better,creating more.on our mental load,we can start to move the needle,and then improve our hormones that way.

Lisa: 25:29

good.So that brings us into,like,I did wanna talk about some of those other lifestyle factors.We talked a little bit about food,essentially just those building blocks.Protein,fiber,fat,whole foods,kind of reducing our,ultra processed foods,but the other lifestyle factors that can play a role in this.We talked about stress and,and then there's sleep movement.Mm-hmm.tell us a little bit about that and how those factors can play into our hormones,weight loss,those kinds of things.Mm-hmm.

Allison: 25:59

we've definitely talked about stress kind of throughout this and our mindset.So that's going to be an area that,number one,we need to believe that we can have good health.Mm-hmm.And I think a lot of people are kind of nervous or afraid,or they don't,never experienced it.I don't know.They don't think that they can do it.so you have to be your best cheer.and know that if you,again,give yourself the right tools,it can happen.It might not happen tomorrow,but it's possible.So we have to keep,our head in the game and have support that way as well.the other areas would be the sleep in movement.I say,sleep is our body's way of recharging From the day and for the next day as well.So that's when your body actually again,creates,synthesizes,those hormones,repairs everything.it's essential for.Life.if we don't sleep,then we will die.So,I know this firsthand,so my daughter is seven months old,and so for the first three months it was rough.And she's a good sleeper too,but I was feeling the effects.Everything slowed down.Mm-hmm.it was just like,what's going on here?So the body's really strong and t.But it can only go so far for so long.So just because I've been dealing,I'm good for on five,six hours of sleep each night,that doesn't mean you can long term.So we need to have the sleep for the hormone production as well.also segueing into,that's when our body naturally detoxifies.So for hormones,we need to look at gut health,digestion and detox pathway.Specifically,I'll say for women,one big thing I see is estrogen dominance.Mm-hmm.so that could be two things.That could be your estrogen and progesterone.Your progesterone is too low,and stress decreases progesterone,so then estrogen just is comparatively high compared to the progesterone.The other situation I see a lot is progesterone is.Estrogen is high,and that's due to the environmental toxins that we are exposed to on a daily basis.Our food supply and poor detox pathways and gut health to get rid of the environmental toxins.Mm-hmm.We combine

Lisa: 28:18

that with constipation being so frequent and Common.Again,yes,not normal,but constipation is so common and you've detoxified this estrogen,and then it sits in the colon and it gets reabsorbed.Mm-hmm.And so if you are constipated,that's a huge factor for estrogen dominance because then we have all this.Circulating estrogen and then the stuff the body already took care of and put into that waste pathway,and now it's coming back because it's just sitting there in the lower intestines colon.

Allison: 28:46

Yeah.It's for your listeners,I don't know if you talked about this,but your body creates hormones but then actually does need to excrete them as well.Yeah.Think of the estrogen or any hormone,you're filling up that trash Sunday night and then Monday you take it out to the street and you're like,yeah,bye,see ya.And then Monday night it just gets rolled back to the,you know,garage.And then it just sits there.And that's,and then,you know,slowly it can go back out.But that's essentially what's happening when you don't,when you do not have,optimal digestion and bowel movements.It's just re like you said,recirculating.So we have to look at where the inflammation and the stress and the toxins are coming from.But we need to give your body extra support,especially if you are prone to,constipation,digestive issues,and or.p m s,headaches,migraines,anything along those lines.That's sh that's showing that we have some sort of,estrogen dominance.So again,we have to remove as much as we can from the stress bucket.You do the best you can then.your body yes,can detoxify.Yes,our liver is amazing,but we need to give it some extra support where needed.because it,we are bombarded by so much on a daily basis.So it's removing and then extra

Lisa: 30:08

support.And what is that extra support for the liver?

Allison: 30:13

Lots of things.movement for sure.that's kind of your lymphatic system,but definitely sweating.we need to make sure we are,having daily bowel movements.Lots of water for natural,fluid balance,more for your kidneys.Liver love is gonna be everything from lots of good.I like to tell people,eat your Christopher's veggies and your,bitters.I know that sounds weird,but essentially you are the bitter greens trying get Yeah,yeah.You're trying to get good greens in there.You're gonna try to get fiber as well.and that's going to naturally.Help the digestion move along.also things like,apple cider vinegar,lemon,garlic,all of those are natural antifungal,antibacterial.They have wonderful properties.So if you just include them into your daily diet,that's going to,make a big difference.Yes,there's other things like you do a Castro oil pack or you can do other,herbs,for instance,like dandelion,artichoke,root milk thistle.You can take those in supplement forms or powders.Those are great too.but we wanna make sure big.If you were,if you were to get the most bang for your buck,you're going to eat the best quality foods.Mm-hmm.you're going to move your body.Focus on really optimizing the digestion and then adding those if those aren't working first.Yeah.So I don't like to tell say,oh,people just go take another supplement.Like that's not addressing the root cause.

Lisa: 31:45

Right.Well,and I love,I'm so glad I kind of like asked this question and then I was like,I wonder what she's gonna say about this,because.Listen,people,we do not need anything called a detox diet.Mm-hmm.right?We just don't need these things.Don't,don't buy into these like teas that are just gonna make you like,they're just diuretics.Like,that's not a detox right?the core here is getting our diet right,getting our,our hydration right,and moving your body around if you're not doing those basic things.You don't need to add in these extras,those extra supplements,right?Like that's not gonna help.Those things won't Make a bit of difference if you're drinking20ounces of water a day.Like it won't,it's not gonna work.We gotta get the basics down first.And I think that is so important.And it's just so far from that diet culture.Gotta have a detox diet Because the basics are boring.The basics are the things we just have to do every single day.there's nothing to sell when they're,you know,product wise.So they have to come up with these things to sell you like,Detox teas.Like,don't buy that stuff.Do not buy that

Allison: 32:59

stuff.No.Like I see those like apple cider vinegar gummies.Right.like,and I say,do you know how much added sugar that is?Or whatever?Yeah.And well,it's apple cider vinegar.I said,90%of it's not.you just take a teaspoon of apple cider vinegar and mix it with water.You need to take it as a shot.Well,oh.I'm like,yeah,I know.It's,it's,again,like you said,basic things,but we just need to have it very simple.they're trying to sell you a product to make the effort,the hard work.Like to,to try to out shadow that.I hope I'm making sense.Mm-hmm.like,instead of just having the straightforward apple cider vinegar,they're trying to sell it in a product that's not even truly what it,what it's marketed.Yeah,totally.That's just one example.So,but yes,basic,simple,ba,the basics are really boring,but that's where a lot of people get tripped up,is that their information overload and they try to,Pick and choose,like,oh,I'm just gonna do this and this and this cuz I thought it was good.And then it's not really getting them anywhere because they actually can't maintain it.There's no consistency,lifestyle.And it's,there's again,they're not looking at the root issue of why are we having the symptoms to begin with?What do we need to look at?So kind of recapping what you said was stress management,sleep detox,gut health,and then the exercise and movements weaved in there because that's going to naturally.Help excrete toxins.It's also great for sleep and energy.Movement creates energy.I know that sounds weird,but the more you move,the better you feel.And it's also gonna create endorphins.Mental health is so important.So,movement and exercise is a huge area that I think is very underrated in terms of Helping your hormones.

Lisa: 34:46

Yeah.Perfect.This has been so great.So much great information about our hormones and our lifestyle issues.So I think we're gonna wrap up here with Allison.If you could just tell us a little bit about where to find you.People wanna follow you online.Where would

Allison: 35:00

they do?Awesome.So you can find me.I'm on Instagram and Facebook.I'm at Wellness with Allie and Facebook is Finesse Fitness with Allison.That's also my website,finessefitnesswithallison.com I hang out there a lot.I share pictures of my daughter and workouts and food and all the fun stuff.so that's the best way to reach.Great.

Lisa: 35:25

All right.Well,for those that are my email subscribers,you're definitely also going to want to get our bonus clip because we're going to talk a little bit more about movement.But otherwise,we will see you next week.

35:38

Thanks for listening today.Alison and I did record at that extra bonus clip.I mentioned there at the end,we talked about movement what her favorite movements are,but really more importantly,What she recommends for women.Women that are currently exercising as well as movement for those that aren't exercising at all.She is a personal trainer.So I found that to be really helpful information.So be sure to grab that link in the show notes,to sign up,to hear that extra bonus clip.As always.Thanks for listening to the eat.Well think,well live well podcast.