June 14, 2023

Four Categories of Hormones and How They Affect Health and Weight Loss with Allison Occkial [Ep. 47]

Four Categories of Hormones and How They Affect Health and Weight Loss with Allison Occkial [Ep. 47]
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Think Well Live Well

Hormones can be divided into four main buckets: hunger, sex, stress, and thyroid. Allison Occkial dives into how we can optimize these four separate categories and gives us actionable tips for weight loss and improved function! 

She is also a certified personal trainer and I asked her a few bonus questions about movement  and exercise, specifically for women. 

GET THAT BONUS CLIP ON MOVEMENT HERE!

I hope you found this conversation with Allison  insightful and valuable. If you are enjoying the show, don’t forget to rate and review! 

More from Well with Lisa:

More from Allison Occkial:

Allison Occkial is a certified Holistic Health Practitioner based out of Cleveland Ohio. She is a certified Holistic Nutritionist, Fitness Trainer, and Functional Medicine Health Coach and had been working in the field since 2008. She does personal training in addition to working with clients virtually, offering wellness programs, virtual courses and functional medicine based health coaching. 

Her specialties include working with women who struggle with chronic stress, low energy, hormone imbalances, and thyroid and adrenal health issues. She believes in helping others reclaim their body and their health from a holistic, inside out approach. 

Her new passion is helping women improve their fertility & empowering other moms to find their healthy balance. 

In her free time, she loves spending time with her husband Brian and their 7 month old daughter Natalie. She also enjoys exercise, baking, reading, writing & being outside.

More from Well with Lisa:

Transcript
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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.

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Leptin and ghrelin, it takes 15, 20 minutes for those to be released.

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So we need to be eating the right type of foods, the right balance in a as relaxed state as possible.

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Eating hygiene is just one of the tips that Alison Oko gives us today.

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In this episode, this is episode 47, 4 categories of hormones and how they affect health and weight loss with Alison Oko.

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She has tons of wisdom to share with us today.

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And.

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You'll find that many of the things we talk about are highly actionable.

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Tips and tools That you can implement right away so let's go

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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.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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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.

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Hey everybody.

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Welcome back to the Eat Well Think Well Live Well podcast.

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I am excited to have Alison Occkial on the podcast today.

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She is a holistic health practitioner, certified holistic nutritionist, fitness trainer.

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So we're gonna let her introduce herself and tell us a little bit about

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what she does.

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Cool.

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Hi Lisa.

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my name is Alison Occkial' and thanks for having me.

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like she introduced me briefly.

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I am all into everything holistic health, so lifestyle and wellness.

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I am a holistic nutritionist as well as a functional medicine health coach and a personal trainer.

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So anything health and wellness and fitness related.

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I love, it's my passion.

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I work with clients from all over the country.

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just helping them with personalized wellness plans, small group programs as well.

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Coaching, and I still do personal training here in the area as well.

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Great.

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So one of her specialties that she reached out to me about is a little bit, in the, in the hormone field.

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So some of her specialties she let me know is women that struggle with chronic stress, low energy hormone imbalances, thyroid, adrenal health.

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So we really wanted to dive into some hormones in this episode.

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And specifically of course as we do focus on weight loss here.

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what kinds of hormones do we wanna be aware of for weight loss?

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What are important?

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I am, I'm gonna ask a whole bunch of questions and then we're just gonna chat.

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So we're gonna talk about what those hormones are.

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Do we need to have testing for those?

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Like how do we know?

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essentially how can we optimize those for weight loss?

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Yep.

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Definitely.

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Hormones are the driver behind, ultimately how we look, feel, and function, right?

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So weight loss is not just about, calories in versus calories out, like what we've been taught.

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Eat less, move more.

00:03:05.429 --> 00:03:07.199
That's just too, too simplistic.

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Really.

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It's, it's, yes.

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Essentially your body needs to be in a calorie deficit to lose weight.

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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.

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and we don't want to focus on diets.

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It's about creating a lifestyle change and optimizing the hormones.

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so one of the guess the big, you know, weird pink elephant in the room to address with weight loss and hormones is the.

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Stress, your stress bucket and inflammation, as well as having just a consistency and realistic plan ultimately.

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Mm-hmm.

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having a routine.

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So those three things are what you need in order to optimize your hormones and to optimize your weight loss long-term.

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Okay, I'm gonna interrupt you for a second.

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Let's get really clear on what hormones we're talking about, because I talk about kind of two buckets of hormones.

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One that we've talked about quite a bit on the podcast is our hunger hormones.

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This includes like your insulin, growlin, leptin.

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The second bucket that we think of as hormones for women especially is our female hormones, estrogen, progesterone, testosterone.

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Then you also.

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your stress hormones.

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I guess maybe that's a third bucket.

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Obviously these are all interrelated.

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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.

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So which ones are you talking?

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I would say four categories and you, and you mentioned three of'em.

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So number one would be your adrenal system and your cortisol, your adrenaline, your neurop, nerine, your fight or flight hormones.

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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.

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Mm-hmm.

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number three, before the sex hormones is actually going to be your thy.

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Mm.

00:05:08.545 --> 00:05:08.815
Yeah,

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that's another category.

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I forgot.

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Totally.

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Okay.

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Will

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affect your metabolism, obviously weight loss.

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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.

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So taking into consideration all four of those categories, I think what most people think of when they think hormones, they.

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Estrogen sexual for sure.

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Which, yes, that's the only category.

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So we wanna make sure we're looking at all of the, systems, not just the one.

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Mm-hmm.

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Okay.

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All right.

00:05:42.420 --> 00:05:47.005
So when we're talking about optimization, then that's a lot to manage.

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Like we just listed, you know, there's like 20 hormones, like for the everyday person that's not like gonna be highly aware of this.

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What are like the realistic ways to optimize those hormones?

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It's really looking at the lifestyle picture overall.

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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.

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Stress comes in many different forms.

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what happens is when we have too much.

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In the body, it's going to prioritize removing that stress and inflammation before prioritizing weight loss.

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So you have the sympathetic versus the parasympathetic nervous system.

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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.

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Mode of the nervous system.

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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.

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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.

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All of that combin.

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Our society is stressed in general, period.

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The end.

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Mm-hmm.

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Mm-hmm.

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So we have to look at removing as much stress as we can, what we have control over.

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Reducing what we can't get rid of, but managing it better.

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And then either reframing, redirecting that to be able to manage the stress, so, and cope with it in a realistic.

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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?

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Like, how does that work?

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Right.

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Exactly.

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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.

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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.

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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.

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Basically, That stress that is going to occur, like mm-hmm.

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my children make choices that I may or may not, may not agree with.

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Right.

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And then I just love them anyway.

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That reduces my stress.

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It doesn't make it so I'm not worried about them.

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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.

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You know, to want it.

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For those that don't know, by the way, I have a, I have, two adult children and two teenage children.

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So, you know, the adult children, one of'em calls me all the time.

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One of'em I haven't talked to in a month and a half.

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Mm-hmm.

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you know, that's, that's stressful.

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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.

00:09:05.966 --> 00:09:10.317
And I think that's kind of what you're speaking to there is we have stressful lives and it's about managing.

00:09:11.126 --> 00:09:11.456
Right.

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Stress is always gonna be here.

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It's not like we're gonna lay around and do nothing and have no cares in the world.

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It's about really being mindful of our reactions, because essentially stress is just our reaction to the situation, circumstance.

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Mm-hmm.

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we have a lot more control than we think it's about.

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Yes.

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Removing, obvious things like if there's toxins in our.

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Water, food supply, chemicals, things like that.

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But also reframing the situations, like you said, with people, work environments.

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What's going on in our head is can be one of the most stressful things.

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That's.

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harming our health, essentially.

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Mm-hmm.

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So reframing those thoughts that come into our head.

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positive affirmations, statements, visualization, all of that is people write it off, but what's going on in, in your head is going to.

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translate into your actions, but it also, your thoughts can affect your physiology as well.

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Mm-hmm.

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and can mm-hmm.

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create or, lower the stress and inflammation in your body.

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So it's definitely addressing, looking at your stress in a very realistic way.

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Very personalized as well.

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Okay, good.

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So that's kind of like those stress hormone bucket.

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What are some of the other.

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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?

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what really?

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What can we do?

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How much effect can we have?

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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.

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Like that's not possible.

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You would die if your blood chemistry changed, right?

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That's not possible.

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You don't wanna do that.

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You.

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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.

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So what is possible in, in these buckets?

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What can we change with food or and or lifestyle?

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Mm-hmm.

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Yes.

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And the, I believe that the body heals itself.

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So no food or person or thing, you know, treats, diagnosis, oh, this will cause this.

00:11:38.062 --> 00:11:42.767
you need to put your body in the right state and right environment to heal and thrive.

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And part of that is with the nutrients you give it.

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So water, food, those are essential to life.

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Correct.

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So food, the nutrients that we find in food, ultimately they.

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Who we are and, and how to function.

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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.

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Whether that is, you know, brain fog, fatigue.

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You know, muscle cramps, anything like that.

00:12:21.076 --> 00:12:29.976
What happens is when the nutrition gets so imbalanced, it can cause the organs to not function as properly, right?

00:12:30.216 --> 00:12:35.047
So, for instance, the thyroid will need, iodine, vitamin A, vitamin C.

00:12:35.256 --> 00:12:37.576
Those are just some of the nutrients we.

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Our food today sucks, right?

00:12:40.461 --> 00:12:47.331
If we aren't consciously choosing good quality food, we're, we're not going to get it all from our diet.

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Then we actually have to break down that food and have our body digest it and absorb it.

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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.

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Mm-hmm.

00:13:04.427 --> 00:13:12.091
so we can flip it and do the other way, and provide the body with the basic micronutrients it needs, not just macros.

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Yes, we need, you know, protein, carbs, fats, that's very diet culture.

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We need to look at food from a, what is it, right?

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It's not just how much it is in the calories, but.

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Benefits does it provide, and how can we nourish our body from the inside out?

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Giving it the literal building blocks it needs, right?

00:13:33.701 --> 00:13:39.917
Because there is some, some evidence that there's a lot of people that are overfed, meaning.

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You know, too much energy for their body and yet undernourished.

00:13:44.586 --> 00:13:44.856
Exactly.

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Right.

00:13:45.576 --> 00:13:59.586
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.

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Choosing whole food ingredients to create meals for ourselves.

00:14:04.836 --> 00:14:04.956
Yeah.

00:14:05.116 --> 00:14:05.437
Mm-hmm.

00:14:05.797 --> 00:14:06.246
Yes.

00:14:06.297 --> 00:14:10.846
So there are foods that will hinder hormone function or decrease it.

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And then there are foods and nutrients that can definitely increase.

00:14:14.875 --> 00:14:15.035
Hmm.

00:14:15.275 --> 00:14:15.605
Okay.

00:14:16.535 --> 00:14:33.105
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.

00:14:33.105 --> 00:14:34.426
It's, I think when we.

00:14:34.854 --> 00:14:36.144
That like hangry feeling.

00:14:36.144 --> 00:14:38.624
It's when we're, that's really like a blood sugar issue.

00:14:39.104 --> 00:14:45.494
What do you recommend to kind of optimize those hunger hormone kind of systems?

00:14:45.884 --> 00:14:46.004
Mm-hmm.

00:14:46.964 --> 00:14:49.244
number one is to be prepared.

00:14:49.333 --> 00:14:52.504
So you are two steps ahead of yourself if you tend to.

00:14:53.071 --> 00:14:54.480
get those hangry feelings.

00:14:54.581 --> 00:14:57.971
if you tend to skip meals or you're a mom, right?

00:14:57.971 --> 00:15:08.530
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.

00:15:08.535 --> 00:15:12.160
So we don't want to get to the point where, oh my gosh, I haven't eaten so long.

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There's nothing available.

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I'm either not going to eat or eat something that's going to.

00:15:17.106 --> 00:15:19.687
really go haywire with my blood sugar.

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So number one is knowing your, your downfalls and being prepared.

00:15:23.047 --> 00:15:27.307
So having meals and snacks ready for you as best as possible.

00:15:27.697 --> 00:15:40.616
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.

00:15:40.616 --> 00:15:43.586
So making sure we're having those kind of as.

00:15:44.616 --> 00:15:44.917
found.

00:15:45.581 --> 00:15:45.971
Points.

00:15:46.000 --> 00:15:46.091
Mm-hmm.

00:15:46.480 --> 00:15:48.971
and then building the carbs on top of that.

00:15:49.400 --> 00:15:51.600
I, I gotta say, I'm gonna interrupt you for a second.

00:15:51.841 --> 00:15:52.110
Yeah.

00:15:52.211 --> 00:15:56.081
I think you are literally the third guest in a row that has said, you know, we really need to build.

00:15:56.576 --> 00:15:59.041
our meals on protein, fiber, and fat.

00:15:59.071 --> 00:16:04.530
Like it's really coming up, especially because I focus on not counting calories.

00:16:04.561 --> 00:16:07.110
Not counting macros, not weighing and tracking your food.

00:16:07.380 --> 00:16:09.091
So like what do we do?

00:16:09.480 --> 00:16:11.071
These are our building blocks, people.

00:16:11.071 --> 00:16:11.160
Mm-hmm.

00:16:11.576 --> 00:16:14.250
protein, fiber, fat, like it's so important.

00:16:14.520 --> 00:16:19.081
And fiber, I think is what the one that trips people up the most.

00:16:19.801 --> 00:16:20.410
you know, is like,

00:16:20.441 --> 00:16:22.061
well, how do I get that?

00:16:22.061 --> 00:16:27.245
I'm like, just just fill your plate with fruits and vegetables and, and I'm also not opposed to whole grains either.

00:16:27.245 --> 00:16:28.395
I know that some mm-hmm.

00:16:28.625 --> 00:16:35.255
some nutritionists are like, no, because of gluten, but I, my clients do fine with that unless they have a sensitivity anyway.

00:16:35.285 --> 00:16:35.375
Mm-hmm.

00:16:35.635 --> 00:16:36.785
I just wanted to point that out.

00:16:36.846 --> 00:16:36.905
Yeah.

00:16:36.905 --> 00:16:39.546
For listeners that like, again, this is coming.

00:16:40.596 --> 00:16:40.926
And

00:16:40.926 --> 00:16:46.235
so, yeah, the protein is the most, actually, the most satisfying macronutrient.

00:16:46.535 --> 00:16:50.076
The fat will help stabilize blood sugar.

00:16:50.081 --> 00:16:53.855
So when you, anytime you eat carbohydrates, it slows that down.

00:16:54.066 --> 00:16:57.336
And the fiber is really, again, good for gut bacteria.

00:16:57.336 --> 00:16:57.725
Good.

00:16:58.025 --> 00:17:01.655
Gut health and again, slowing down the digestion of the food.

00:17:01.836 --> 00:17:06.306
A lot of the times when we get hungry super fast, we're not satisfied.

00:17:06.516 --> 00:17:20.615
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.

00:17:20.915 --> 00:17:21.965
We're eating, not chewing.

00:17:23.090 --> 00:17:23.810
not chewing.

00:17:24.230 --> 00:17:31.461
And what happens is your body actually needs to be in that parasympathetic nervous system, state, rest and digest.

00:17:31.790 --> 00:17:35.570
Easier said than done, but we need to actually chew our food.

00:17:35.631 --> 00:17:41.300
Sit down, slow down, breathe for crying out loud to engage digestion.

00:17:41.361 --> 00:17:45.891
That's what's needed to set your body into the ah, I feel nice and full.

00:17:46.671 --> 00:17:50.666
I find it interesting when I talk to clients and other people, I don't know if you notice it.

00:17:51.372 --> 00:18:00.521
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.

00:18:00.761 --> 00:18:06.251
And at least for me, I don't feel overly stuffed or full or I feel very satisfied.

00:18:06.432 --> 00:18:12.011
I might be eating the same amount that I would alone or whatnot, but it's how you eat it.

00:18:12.281 --> 00:18:15.041
So food is so much more than just what you eat, right?

00:18:15.061 --> 00:18:15.662
It's mm-hmm.

00:18:15.741 --> 00:18:16.541
connection.

00:18:16.842 --> 00:18:18.432
It's Memories.

00:18:18.432 --> 00:18:19.422
It's, it's everything.

00:18:19.422 --> 00:18:27.461
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.

00:18:27.551 --> 00:18:32.172
Leptin and ghrelin, it takes 15, 20 minutes for those to be released.

00:18:32.501 --> 00:18:39.902
So we need to be eating the right type of foods, the right balance in a as relaxed state as possible.

00:18:39.957 --> 00:18:42.596
And I will end that with saying, I get it.

00:18:42.717 --> 00:18:44.277
I'm a new mom too.

00:18:44.396 --> 00:18:47.636
It's hard when you don't have much time.

00:18:48.057 --> 00:18:56.971
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.

00:18:57.381 --> 00:19:02.606
That will help engage the vagus nerve, the, parasympathetic nervous system.

00:19:02.817 --> 00:19:06.237
So you acknowledge this is not the best eating hygiene.

00:19:06.237 --> 00:19:06.477
This is.

00:19:07.287 --> 00:19:14.366
Ideal situation, but I'm still trying to be as calm as possible in chewing your food as best as you can.

00:19:14.366 --> 00:19:16.946
Those would be my two, two go-tos.

00:19:16.946 --> 00:19:18.057
The breathing and the chewing.

00:19:18.567 --> 00:19:18.926
Yeah.

00:19:19.227 --> 00:19:20.186
I love strategies.

00:19:20.186 --> 00:19:24.027
Then when, when you're like, Listen, every meal isn't gonna be ideal.

00:19:24.596 --> 00:19:31.356
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.

00:19:31.362 --> 00:19:39.906
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.

00:19:39.906 --> 00:19:40.777
So I love that.

00:19:40.777 --> 00:19:49.586
Where you're like, Is great eating, hygiene, sitting down, having a knife, fork, napkin, no phones, all of that great eating hygiene.

00:19:49.586 --> 00:19:52.916
But when we can't do that, then these are the two things you can do.

00:19:52.916 --> 00:19:57.057
I, I love having that, like, Like shortcut kind of thing.

00:19:57.297 --> 00:20:01.510
Yeah, but a little quick tips and that might be, the perfect place for anybody to start too.

00:20:01.510 --> 00:20:01.601
Sure.

00:20:01.840 --> 00:20:06.490
Maybe they're eating on the go all the time, but at least, hey, I can at least focus on chewing better.

00:20:06.941 --> 00:20:11.171
The whole point of sharing education like this, it's just to become more aware.

00:20:11.411 --> 00:20:15.461
It's not always about, oh my gosh, I'm gonna take everything that she said today and.

00:20:16.290 --> 00:20:17.411
Right now, right.

00:20:17.730 --> 00:20:19.290
it's about, it's about exploring.

00:20:19.290 --> 00:20:20.701
Like, oh, that's a good point.

00:20:20.701 --> 00:20:24.090
I didn't even, how am, how many bites am I taking?

00:20:24.090 --> 00:20:26.010
How many meals am I eating?

00:20:26.016 --> 00:20:27.540
Standing up versus sitting down?

00:20:28.050 --> 00:20:35.340
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.

00:20:35.490 --> 00:20:37.411
Make the better decision next time.

00:20:37.590 --> 00:20:39.151
Slowly, those habits add.

00:20:39.851 --> 00:20:42.790
You start to feel better, it's a good snowball effect.

00:20:42.790 --> 00:20:45.250
it's just compounding the little things overall.

00:20:45.310 --> 00:20:48.280
And number one is the mindfulness around it.

00:20:48.881 --> 00:20:49.300
Yeah.

00:20:49.361 --> 00:20:49.931
Perfect.

00:20:49.990 --> 00:20:50.681
I love that.

00:20:51.101 --> 00:20:57.070
so sometimes we have symptoms or we just notice things about our body and we're just like, I don't know.

00:20:57.070 --> 00:20:58.540
I don't know what's, what the problem is.

00:20:58.931 --> 00:21:03.161
How do we know if our hormones are, what kind of needs help?

00:21:03.221 --> 00:21:04.810
And is there a way.

00:21:05.134 --> 00:21:11.284
Like I said in the beginning, like there's, there's testing for, you know, I'm approaching perimenopause.

00:21:11.284 --> 00:21:14.134
I'm like, gosh, I probably should get like a hormone test on that.

00:21:14.584 --> 00:21:17.614
But we don't have a test for growlin and leptin.

00:21:17.618 --> 00:21:19.233
It's not like we can check those levels.

00:21:19.284 --> 00:21:23.338
There are things where you can check your cortisol throughout the day.

00:21:23.368 --> 00:21:26.818
Those are pretty advanced tests, like the Dutch tests, those kinds of things.

00:21:26.848 --> 00:21:33.628
But if we're not gonna do any of that functional testing, How do we know if our hormones are the problems?

00:21:34.019 --> 00:21:34.739
correct there?

00:21:34.739 --> 00:21:39.719
And like we said, there's a lot of different hormones that could be off and they're all interconnected.

00:21:39.808 --> 00:21:43.229
So yes, there's definitely, like we said, gold standard.

00:21:43.939 --> 00:21:47.443
have the Dutch test, have full lab panels done.

00:21:47.443 --> 00:21:48.854
We can see the numbers.

00:21:48.913 --> 00:21:50.564
What if you don't have access to that?

00:21:50.713 --> 00:21:53.203
You can, you know, if something's still off, right?

00:21:53.443 --> 00:21:53.983
Never.

00:21:53.983 --> 00:21:54.824
I would say never one.

00:21:54.824 --> 00:21:56.054
If, if something shifted.

00:21:56.324 --> 00:22:00.523
If you felt okay a year ago, a month ago, whatever.

00:22:00.528 --> 00:22:01.653
And something does not.

00:22:01.653 --> 00:22:03.273
Now that's a red flag.

00:22:03.584 --> 00:22:08.953
I always say, you know your body best, so if you feel like something is off, don't ignore it.

00:22:09.614 --> 00:22:15.463
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.

00:22:15.469 --> 00:22:15.864
Mm-hmm.

00:22:15.943 --> 00:22:17.413
and they've always felt like that.

00:22:17.713 --> 00:22:25.483
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,

00:22:25.723 --> 00:22:28.243
there's a difference between common and normal.

00:22:28.604 --> 00:22:34.064
Just because it's common doesn't mean you have to experience it and doesn't actually mean that it's normal.

00:22:34.284 --> 00:22:34.894
Mm-hmm.

00:22:34.973 --> 00:22:35.574
Mm-hmm.

00:22:35.983 --> 00:22:54.493
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.

00:22:54.644 --> 00:22:59.743
If you have brain fog, lack of clarity, you are just can't function.

00:22:59.743 --> 00:23:01.334
You're tired, you can't do daily.

00:23:02.159 --> 00:23:03.269
That's a problem.

00:23:03.479 --> 00:23:09.028
trouble sleeping, whether you can't stay asleep, fall asleep, you wake up and you're really tired still.

00:23:09.148 --> 00:23:14.338
If you need 8, 9, 10 hours of sleep and you still feel groggy, that's an issue.

00:23:14.699 --> 00:23:16.713
you are gaining weight.

00:23:16.903 --> 00:23:18.693
and that's not the intention.

00:23:18.894 --> 00:23:19.503
Mm-hmm.

00:23:19.584 --> 00:23:21.003
and you don't feel good in your body.

00:23:21.233 --> 00:23:21.804
digestive.

00:23:22.808 --> 00:23:26.588
Bloating, constipation, gas, diarrhea, anything like that.

00:23:26.919 --> 00:23:39.028
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.

00:23:39.269 --> 00:23:42.028
You are more moody, you have really bad PMs.

00:23:42.308 --> 00:23:46.989
that's another one with women is that two weeks out of the months, half of their.

00:23:47.963 --> 00:24:01.554
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.

00:24:01.554 --> 00:24:02.663
Then I feel like crap.

00:24:02.663 --> 00:24:04.374
Then my cramps and headaches.

00:24:04.614 --> 00:24:04.733
Mm-hmm.

00:24:05.003 --> 00:24:06.413
and then we do it all over again.

00:24:06.894 --> 00:24:14.019
So, Those are signs and symptoms that something's wrong and we should wake up.

00:24:14.019 --> 00:24:14.709
I should say this.

00:24:14.709 --> 00:24:17.679
We should wake up and we should have energy for the day.

00:24:17.679 --> 00:24:18.848
We should feel excited.

00:24:19.298 --> 00:24:22.269
We should feel a zest for our life.

00:24:22.548 --> 00:24:25.788
we should have steady energy that we can focus during the day.

00:24:26.058 --> 00:24:27.288
We poop every day.

00:24:27.318 --> 00:24:30.618
We sweat, we eat meals and we feel satisfied.

00:24:30.919 --> 00:24:35.209
We like food, but we're not having major cravings for it.

00:24:35.598 --> 00:24:40.699
ultimately, again, if you put your body in the right environment and circumstances, it can thrive.

00:24:41.088 --> 00:24:46.368
It's not supposed to have painful periods or brain fog or digestive issues.

00:24:46.729 --> 00:24:49.068
So that's not normal.

00:24:49.118 --> 00:24:51.159
you shouldn't just have to deal with those symptoms.

00:24:52.028 --> 00:24:54.459
A lot of, again, issues are coming from.

00:24:55.209 --> 00:25:03.759
Possibly lifestyle induced, but then exacerbated when the hormones actually become dysfunctional because of that.

00:25:03.909 --> 00:25:04.348
Mm-hmm.

00:25:04.429 --> 00:25:06.878
it's usually caused by lifestyle, if that makes sense.

00:25:06.878 --> 00:25:14.692
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.

00:25:15.561 --> 00:25:18.112
Those, those can all create fatigue.

00:25:18.352 --> 00:25:22.071
So if we start moving better, eating better, creating more.

00:25:23.291 --> 00:25:28.541
on our mental load, we can start to move the needle, and then improve our hormones that way.

00:25:29.026 --> 00:25:29.296
good.

00:25:29.296 --> 00:25:33.852
So that brings us into, like, I did wanna talk about some of those other lifestyle factors.

00:25:34.211 --> 00:25:37.602
We talked a little bit about food, essentially just those building blocks.

00:25:37.602 --> 00:25:46.731
Protein, fiber, fat, whole foods, kind of reducing our, ultra processed foods, but the other lifestyle factors that can play a role in this.

00:25:47.219 --> 00:25:51.419
We talked about stress and, and then there's sleep movement.

00:25:51.419 --> 00:25:51.509
Mm-hmm.

00:25:51.753 --> 00:25:57.699
tell us a little bit about that and how those factors can play into our hormones, weight loss, those kinds of things.

00:25:58.439 --> 00:25:58.719
Mm-hmm.

00:25:59.159 --> 00:26:02.878
we've definitely talked about stress kind of throughout this and our mindset.

00:26:02.939 --> 00:26:08.278
So that's going to be an area that, number one, we need to believe that we can have good health.

00:26:08.788 --> 00:26:08.878
Mm-hmm.

00:26:09.118 --> 00:26:13.288
And I think a lot of people are kind of nervous or afraid, or they don't, never experienced it.

00:26:13.288 --> 00:26:13.858
I don't know.

00:26:13.858 --> 00:26:15.659
They don't think that they can do it.

00:26:16.118 --> 00:26:18.519
so you have to be your best cheer.

00:26:19.288 --> 00:26:23.788
and know that if you, again, give yourself the right tools, it can happen.

00:26:23.794 --> 00:26:26.409
It might not happen tomorrow, but it's possible.

00:26:26.759 --> 00:26:31.578
So we have to keep, our head in the game and have support that way as well.

00:26:31.919 --> 00:26:35.608
the other areas would be the sleep in movement.

00:26:36.209 --> 00:26:42.108
I say, sleep is our body's way of recharging From the day and for the next day as well.

00:26:42.288 --> 00:26:47.598
So that's when your body actually again, creates, synthesizes, those hormones, repairs everything.

00:26:47.878 --> 00:26:49.288
it's essential for.

00:26:50.338 --> 00:26:50.878
Life.

00:26:51.068 --> 00:26:53.348
if we don't sleep, then we will die.

00:26:53.588 --> 00:26:58.969
So, I know this firsthand, so my daughter is seven months old, and so for the first three months it was rough.

00:26:58.969 --> 00:27:03.078
And she's a good sleeper too, but I was feeling the effects.

00:27:03.138 --> 00:27:04.038
Everything slowed down.

00:27:04.038 --> 00:27:04.128
Mm-hmm.

00:27:04.368 --> 00:27:06.439
it was just like, what's going on here?

00:27:06.739 --> 00:27:09.778
So the body's really strong and t.

00:27:10.233 --> 00:27:12.064
But it can only go so far for so long.

00:27:12.183 --> 00:27:20.403
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.

00:27:20.614 --> 00:27:25.054
So we need to have the sleep for the hormone production as well.

00:27:25.483 --> 00:27:30.344
also segueing into, that's when our body naturally detoxifies.

00:27:30.673 --> 00:27:35.834
So for hormones, we need to look at gut health, digestion and detox pathway.

00:27:36.989 --> 00:27:41.669
Specifically, I'll say for women, one big thing I see is estrogen dominance.

00:27:42.179 --> 00:27:42.269
Mm-hmm.

00:27:42.509 --> 00:27:44.308
so that could be two things.

00:27:44.308 --> 00:27:47.219
That could be your estrogen and progesterone.

00:27:47.249 --> 00:27:57.578
Your progesterone is too low, and stress decreases progesterone, so then estrogen just is comparatively high compared to the progesterone.

00:27:58.269 --> 00:28:01.719
The other situation I see a lot is progesterone is.

00:28:03.203 --> 00:28:09.354
Estrogen is high, and that's due to the environmental toxins that we are exposed to on a daily basis.

00:28:09.683 --> 00:28:17.003
Our food supply and poor detox pathways and gut health to get rid of the environmental toxins.

00:28:17.009 --> 00:28:17.044
Mm-hmm.

00:28:17.713 --> 00:28:18.223
We combine

00:28:18.223 --> 00:28:21.634
that with constipation being so frequent and Common.

00:28:21.753 --> 00:28:29.763
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.

00:28:30.034 --> 00:28:30.124
Mm-hmm.

00:28:30.364 --> 00:28:36.864
And so if you are constipated, that's a huge factor for estrogen dominance because then we have all this.

00:28:37.423 --> 00:28:46.574
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.

00:28:46.634 --> 00:28:46.963
Yeah.

00:28:47.473 --> 00:28:54.854
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.

00:28:55.003 --> 00:28:55.064
Yeah.

00:28:56.398 --> 00:29:05.578
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.

00:29:05.878 --> 00:29:09.878
And then Monday night it just gets rolled back to the, you know, garage.

00:29:09.878 --> 00:29:11.019
And then it just sits there.

00:29:11.023 --> 00:29:13.808
And that's, and then, you know, slowly it can go back out.

00:29:13.814 --> 00:29:20.088
But that's essentially what's happening when you don't, when you do not have, optimal digestion and bowel movements.

00:29:20.118 --> 00:29:23.209
It's just re like you said, recirculating.

00:29:23.503 --> 00:29:29.584
So we have to look at where the inflammation and the stress and the toxins are coming from.

00:29:29.703 --> 00:29:38.044
But we need to give your body extra support, especially if you are prone to, constipation, digestive issues, and or.

00:29:38.919 --> 00:29:42.759
p m s, headaches, migraines, anything along those lines.

00:29:42.759 --> 00:29:47.548
That's sh that's showing that we have some sort of, estrogen dominance.

00:29:47.848 --> 00:29:51.584
So again, we have to remove as much as we can from the stress bucket.

00:29:52.094 --> 00:29:54.104
You do the best you can then.

00:29:54.153 --> 00:29:55.983
your body yes, can detoxify.

00:29:56.808 --> 00:30:02.449
Yes, our liver is amazing, but we need to give it some extra support where needed.

00:30:02.818 --> 00:30:06.868
because it, we are bombarded by so much on a daily basis.

00:30:06.868 --> 00:30:08.818
So it's removing and then extra

00:30:08.818 --> 00:30:09.328
support.

00:30:09.778 --> 00:30:11.909
And what is that extra support for the liver?

00:30:13.288 --> 00:30:14.159
Lots of things.

00:30:14.259 --> 00:30:15.459
movement for sure.

00:30:15.739 --> 00:30:18.618
that's kind of your lymphatic system, but definitely sweating.

00:30:18.898 --> 00:30:22.769
we need to make sure we are, having daily bowel movements.

00:30:23.548 --> 00:30:28.048
Lots of water for natural, fluid balance, more for your kidneys.

00:30:28.348 --> 00:30:32.578
Liver love is gonna be everything from lots of good.

00:30:32.578 --> 00:30:37.838
I like to tell people, eat your Christopher's veggies and your, bitters.

00:30:37.838 --> 00:30:42.048
I know that sounds weird, but essentially you are the bitter greens trying get Yeah, yeah.

00:30:42.048 --> 00:30:43.808
You're trying to get good greens in there.

00:30:43.808 --> 00:30:45.638
You're gonna try to get fiber as well.

00:30:45.999 --> 00:30:48.159
and that's going to naturally.

00:30:49.013 --> 00:30:51.144
Help the digestion move along.

00:30:51.594 --> 00:31:00.983
also things like, apple cider vinegar, lemon, garlic, all of those are natural antifungal, antibacterial.

00:31:01.104 --> 00:31:02.903
They have wonderful properties.

00:31:02.909 --> 00:31:07.653
So if you just include them into your daily diet, that's going to, make a big difference.

00:31:08.598 --> 00:31:18.528
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.

00:31:18.858 --> 00:31:21.229
You can take those in supplement forms or powders.

00:31:21.378 --> 00:31:22.548
Those are great too.

00:31:22.848 --> 00:31:24.689
but we wanna make sure big.

00:31:25.489 --> 00:31:29.929
If you were, if you were to get the most bang for your buck, you're going to eat the best quality foods.

00:31:29.929 --> 00:31:30.019
Mm-hmm.

00:31:30.479 --> 00:31:31.878
you're going to move your body.

00:31:31.878 --> 00:31:38.959
Focus on really optimizing the digestion and then adding those if those aren't working first.

00:31:39.229 --> 00:31:39.348
Yeah.

00:31:39.378 --> 00:31:42.588
So I don't like to tell say, oh, people just go take another supplement.

00:31:42.588 --> 00:31:45.229
Like that's not addressing the root cause.

00:31:45.888 --> 00:31:46.308
Right.

00:31:46.338 --> 00:31:53.419
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.

00:31:53.989 --> 00:31:57.499
Listen, people, we do not need anything called a detox diet.

00:31:57.499 --> 00:31:58.278
Mm-hmm.

00:31:58.423 --> 00:31:58.489
right?

00:31:58.669 --> 00:32:00.409
We just don't need these things.

00:32:00.409 --> 00:32:05.929
Don't, don't buy into these like teas that are just gonna make you like, they're just diuretics.

00:32:05.929 --> 00:32:08.338
Like, that's not a detox right?

00:32:09.068 --> 00:32:18.207
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.

00:32:19.346 --> 00:32:23.846
You don't need to add in these extras, those extra supplements, right?

00:32:23.846 --> 00:32:25.737
Like that's not gonna help.

00:32:26.067 --> 00:32:30.086
Those things won't Make a bit of difference if you're drinking 20 ounces of water a day.

00:32:30.237 --> 00:32:32.426
Like it won't, it's not gonna work.

00:32:32.426 --> 00:32:34.106
We gotta get the basics down first.

00:32:34.106 --> 00:32:36.116
And I think that is so important.

00:32:36.596 --> 00:32:40.136
And it's just so far from that diet culture.

00:32:40.166 --> 00:32:43.946
Gotta have a detox diet Because the basics are boring.

00:32:44.457 --> 00:32:47.576
The basics are the things we just have to do every single day.

00:32:47.946 --> 00:32:51.156
there's nothing to sell when they're, you know, product wise.

00:32:51.277 --> 00:32:56.926
So they have to come up with these things to sell you like, Detox teas.

00:32:56.926 --> 00:32:58.307
Like, don't buy that stuff.

00:32:58.396 --> 00:32:59.126
Do not buy that

00:32:59.126 --> 00:32:59.366
stuff.

00:32:59.366 --> 00:32:59.567
No.

00:32:59.567 --> 00:33:02.846
Like I see those like apple cider vinegar gummies.

00:33:03.047 --> 00:33:03.606
Right.

00:33:03.771 --> 00:33:07.817
like, and I say, do you know how much added sugar that is?

00:33:08.267 --> 00:33:08.807
Or whatever?

00:33:08.811 --> 00:33:08.836
Yeah.

00:33:08.896 --> 00:33:10.576
And well, it's apple cider vinegar.

00:33:10.582 --> 00:33:12.916
I said, 90% of it's not.

00:33:13.181 --> 00:33:16.300
you just take a teaspoon of apple cider vinegar and mix it with water.

00:33:16.306 --> 00:33:17.560
You need to take it as a shot.

00:33:18.121 --> 00:33:18.840
Well, oh.

00:33:18.840 --> 00:33:20.250
I'm like, yeah, I know.

00:33:20.250 --> 00:33:24.901
It's, it's, again, like you said, basic things, but we just need to have it very simple.

00:33:25.364 --> 00:33:29.534
they're trying to sell you a product to make the effort, the hard work.

00:33:29.534 --> 00:33:31.916
Like to, to try to out shadow that.

00:33:31.922 --> 00:33:32.737
I hope I'm making sense.

00:33:32.977 --> 00:33:33.297
Mm-hmm.

00:33:33.376 --> 00:33:40.856
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.

00:33:41.491 --> 00:33:42.511
Yeah, totally.

00:33:42.511 --> 00:33:44.011
That's just one example.

00:33:44.132 --> 00:33:59.777
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.

00:33:59.777 --> 00:34:03.287
And then it's not really getting them anywhere because they actually can't maintain it.

00:34:03.676 --> 00:34:05.386
There's no consistency, lifestyle.

00:34:05.386 --> 00:34:11.867
And it's, there's again, they're not looking at the root issue of why are we having the symptoms to begin with?

00:34:12.286 --> 00:34:13.577
What do we need to look at?

00:34:13.606 --> 00:34:23.947
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.

00:34:24.335 --> 00:34:25.804
Help excrete toxins.

00:34:25.835 --> 00:34:27.994
It's also great for sleep and energy.

00:34:28.385 --> 00:34:30.635
Movement creates energy.

00:34:30.635 --> 00:34:33.934
I know that sounds weird, but the more you move, the better you feel.

00:34:34.474 --> 00:34:36.394
And it's also gonna create endorphins.

00:34:36.394 --> 00:34:37.954
Mental health is so important.

00:34:38.224 --> 00:34:45.784
So, movement and exercise is a huge area that I think is very underrated in terms of Helping your hormones.

00:34:46.233 --> 00:34:46.563
Yeah.

00:34:46.744 --> 00:34:47.224
Perfect.

00:34:47.893 --> 00:34:49.244
This has been so great.

00:34:49.248 --> 00:34:52.844
So much great information about our hormones and our lifestyle issues.

00:34:52.873 --> 00:34:55.724
So I think we're gonna wrap up here with Allison.

00:34:55.724 --> 00:34:57.974
If you could just tell us a little bit about where to find you.

00:34:57.974 --> 00:34:59.534
People wanna follow you online.

00:34:59.923 --> 00:35:00.434
Where would

00:35:00.594 --> 00:35:00.954
they do?

00:35:01.784 --> 00:35:02.173
Awesome.

00:35:02.173 --> 00:35:03.434
So you can find me.

00:35:03.463 --> 00:35:05.233
I'm on Instagram and Facebook.

00:35:05.233 --> 00:35:10.153
I'm at Wellness with Allie and Facebook is Finesse Fitness with Allison.

00:35:10.184 --> 00:35:15.079
That's also my website, finessefitnesswithallison.com I hang out there a lot.

00:35:15.079 --> 00:35:19.938
I share pictures of my daughter and workouts and food and all the fun stuff.

00:35:20.179 --> 00:35:22.639
so that's the best way to reach.

00:35:24.094 --> 00:35:24.483
Great.

00:35:25.293 --> 00:35:25.713
All right.

00:35:25.713 --> 00:35:33.903
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.

00:35:34.264 --> 00:35:36.184
But otherwise, we will see you next week.

00:35:38.443 --> 00:35:39.643
Thanks for listening today.

00:35:39.704 --> 00:35:42.434
Alison and I did record at that extra bonus clip.

00:35:42.463 --> 00:35:50.353
I mentioned there at the end, we talked about movement what her favorite movements are, but really more importantly, What she recommends for women.

00:35:50.713 --> 00:35:57.284
Women that are currently exercising as well as movement for those that aren't exercising at all.

00:35:57.284 --> 00:35:58.634
She is a personal trainer.

00:35:58.634 --> 00:36:01.364
So I found that to be really helpful information.

00:36:01.393 --> 00:36:08.833
So be sure to grab that link in the show notes, to sign up, to hear that extra bonus clip.

00:36:10.153 --> 00:36:10.693
As always.

00:36:10.693 --> 00:36:12.704
Thanks for listening to the eat.

00:36:12.704 --> 00:36:14.563
Well think, well live well podcast.
Allison Occkial Profile Photo

Allison Occkial

Holistic Health Coach, nutritionist and personal trainer

Allison is a certified Holistic Health Practitioner based out of Cleveland Ohio. She is a certified Holistic Nutritionist, Fitness Trainer, and Functional Medicine Health Coach and had been working in the field since 2008. She does personal training in addition to working with clients virtually, offering wellness programs, virtual courses and functional medicine based health coaching.

Her specialties include working with women who struggle with chronic stress, low energy, hormone imbalances, and thyroid and adrenal health issues. She believes in helping others reclaim their body and their health from a holistic, inside out approach.

Her new passion is helping women improve their fertility & empowering other moms to find their healthy balance.

In her free time, she loves spending time with her husband Brian and their 7 month old daughter Natalie. She also enjoys exercise, baking, reading, writing & being outside.