Weight Loss, Hormones and Perimenopause with MixHers Owner/Founder Cody Sanders [Ep. 96]

WEBVTT

00:00:00.000 --> 00:00:00.719
This is the wellbeing.

00:00:01.199 --> 00:00:10.679
Well podcast, I'm Lisa Salsbury, and this is episode 96, weight loss, hormones, and perimenopause with mix hers, owner and founder, Cody Sanders.

00:00:11.099 --> 00:00:14.429
You guys, I got to chat with Cody Sanders.

00:00:14.460 --> 00:00:15.689
This was so.

00:00:16.079 --> 00:00:16.649
Exciting.

00:00:16.649 --> 00:00:19.620
If you haven't heard of mix hers, you are missing out.

00:00:20.039 --> 00:00:24.750
It is a great line of supplements in drink form that I have been using for some time.

00:00:24.750 --> 00:00:32.130
Now I don't talk about supplements very often on the podcast, but I definitely do use supplements in my regular routine.

00:00:32.460 --> 00:00:43.020
It's something I chat about directly to my clients, but just because it's not broad, broad generalization information, I don't generally talk about it on the podcast, but some of the mixers products have become.

00:00:43.259 --> 00:00:45.090
Part of my regular supplement routine.

00:00:45.689 --> 00:00:57.299
Cody though is not just a brilliant drink mix maker, but she is a board certified holistic health practitioner, functional nutritionist, and women's hormonal health expert.

00:00:57.390 --> 00:00:57.929
Today.

00:00:57.929 --> 00:01:00.990
She is sharing with us some of the fundamentals of weight loss.

00:01:01.350 --> 00:01:06.989
How her new product metabolic balance can be another tool in your arsenal for effective fat loss.

00:01:07.349 --> 00:01:11.730
We also chat about hormones, perimenopause, and listening to your own body.

00:01:12.209 --> 00:01:13.560
Cody is an absolute delight.

00:01:13.560 --> 00:01:15.329
And I know you will love this episode.

00:01:15.750 --> 00:01:18.060
I do have a mixer is discount code to share with you.

00:01:18.060 --> 00:01:19.650
So grab that in the show notes.

00:01:19.680 --> 00:01:21.689
If you want to give any of these products, a try.

00:01:25.566 --> 00:01:32.466
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.

00:01:33.096 --> 00:01:34.656
I'm your host, Lisa Salsbury.

00:01:35.046 --> 00:01:40.706
I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

00:01:41.316 --> 00:01:47.257
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.

00:01:49.496 --> 00:01:52.356
Welcome back to the eat well, think well, live well podcast.

00:01:52.356 --> 00:01:56.246
I am more than delighted to have Cody Sanders with me today.

00:01:56.626 --> 00:02:02.947
She is the owner and co founder of MixHers, which I have started to use in the last probably eight months.

00:02:04.042 --> 00:02:08.882
Absolutely delighted with a lot of the products that I have tried from MixHers.

00:02:08.901 --> 00:02:11.331
So I'm so, so excited to speak with Cody today.

00:02:11.331 --> 00:02:15.931
So welcome, if you could introduce yourself and tell us a little bit about who you are and what you do.

00:02:16.727 --> 00:02:17.447
I'd love to.

00:02:17.447 --> 00:02:19.097
And I'm so happy to be here, Lisa.

00:02:19.127 --> 00:02:20.016
Thanks for having me.

00:02:20.407 --> 00:02:22.306
and I'm happy that you've tried some of our products.

00:02:22.306 --> 00:02:28.877
I'll get into that, a little bit too, what MixHers actually is, but a little background on me is I'm a holistic.

00:02:29.016 --> 00:02:33.847
I'm a holistic health practitioner and a functional nutritionist, and I had a private practice.

00:02:33.847 --> 00:02:40.046
I worked with one on one clients and then, you know, through telehealth for about 25 years.

00:02:40.086 --> 00:02:55.067
And I worked with women mostly, but also men who were trying to, whether it was weight loss or whether it was trying to find the right tools to help them through a health challenge, whether it was cancer, diabetes, things like that.

00:02:55.067 --> 00:03:03.072
And it eventually, my practice just kind of, you know, Organically kind of shifted into working with women and their hormonal health.

00:03:03.102 --> 00:03:08.481
And so, that became obviously something that I became passionate as well, because I am a woman.

00:03:08.502 --> 00:03:24.046
And as I started getting into my forties and so on, I started noticing, All of the crazy things that can happen as your hormones start to shift and the changes that come with that, whether that's with your metabolism, your energy levels, your, you know, all the things, the moods and all of that.

00:03:24.306 --> 00:03:29.697
And so I just made it my mission to try to learn everything I could about women's hormonal health and.

00:03:30.086 --> 00:03:49.847
One of the things that led to MixHers is that as I was working with women, time and time again, I'd have these women come and sit down and talk with me and share with me some of the symptoms that they were experiencing, maybe once a month when it was their time at the period, but like all month long, they're having these crazy symptoms that were associated with hormone imbalance.

00:03:50.257 --> 00:03:51.676
And a lot of these symptoms were.

00:03:51.831 --> 00:03:53.481
extremely debilitating.

00:03:53.491 --> 00:04:01.222
And so of course they were going to their trusted, you know, position and, you know, trying to seek answers and help and support.

00:04:01.581 --> 00:04:05.521
and oftentimes, you know, they were frustrated because they felt dismissed.

00:04:05.532 --> 00:04:09.852
They felt like they were being told that this is just what it means to be a woman.

00:04:09.891 --> 00:04:29.961
You know, these are symptoms that just come with the stage of life and this, the, Options that they were given as solutions were things that were more of like band aid approaches, like birth control pills, and even as extreme as like hysterectomies and, you know, taking organs out of the body, to try to get the, the symptoms to quiet down.

00:04:29.961 --> 00:04:31.281
And I am all about that.

00:04:31.291 --> 00:04:33.411
Like, I do agree that we need to help.

00:04:33.516 --> 00:04:34.776
calm symptoms down.

00:04:34.797 --> 00:04:40.357
But my background in my training is, taking a root cause approach when it comes to disease.

00:04:40.396 --> 00:04:43.836
And I do that through nutrition and lifestyle.

00:04:44.226 --> 00:04:50.646
and so when I, you know, when somebody is presenting their symptoms to me, I just keep asking questions and I try to find.

00:04:50.891 --> 00:04:55.391
Where, where is it that the body is trying to scream from?

00:04:55.391 --> 00:04:59.351
Like, cause symptoms are just simply our body's way of trying to communicate with us.

00:04:59.732 --> 00:05:06.422
And, and once our, once we listen and we address what our body's trying to tell us, then those symptoms will disappear.

00:05:06.422 --> 00:05:12.882
And so a lot of times these, these solutions in air quotes that they were being offered, were things that.

00:05:13.382 --> 00:05:21.271
Weren't addressing the root cause and then we're also causing long term health consequences and other uncomfortable side effects.

00:05:21.291 --> 00:05:28.812
And so, so yeah, so I, I know that the number one root cause of hormone imbalance symptoms is nutrient deficiency.

00:05:29.172 --> 00:05:36.101
the others, the other root causes that are right there close by it are chronic stress as well as poor detoxification, in the body.

00:05:36.112 --> 00:05:38.461
And so I knew that in order to.

00:05:39.351 --> 00:05:44.422
To take care of the body in the way that it needed to, we needed to address those three main root causes.

00:05:44.432 --> 00:05:57.401
And so, I created a, a product that's known as her time now, but it uses, all natural ingredients like roots and herbs and things like that, that, contain the nutrients that we are often missing in a healthy diet.

00:05:57.451 --> 00:06:03.771
Even if we're eating just the most perfect diet, it's really hard for us to get all of the nutrients that we need.

00:06:03.822 --> 00:06:06.322
And so this particular product.

00:06:06.471 --> 00:06:11.591
does provide those key nutrients that are known to nourish our endocrine system, our hormone system.

00:06:11.961 --> 00:06:15.161
And, and with that, then a lot of the symptoms like.

00:06:15.531 --> 00:06:23.192
PMS or bloating or, you know, stubborn weight that won't budge or moodiness.

00:06:23.192 --> 00:06:26.971
I mean, the list is endless truly when it comes to hormone imbalance.

00:06:26.971 --> 00:06:30.982
There's over a hundred symptoms that are associated with just PMS alone.

00:06:31.002 --> 00:06:45.447
And so, so yeah, so we, we went about, creating this, Supplement and I'm helping to just give women at the tool, in their hands to be able to take care of their health and be able to feel like their very best selves every single day, no matter what day of the month.

00:06:45.447 --> 00:06:45.826
It is

00:06:47.526 --> 00:06:48.156
I love that.

00:06:48.166 --> 00:07:13.307
It's so exciting to just really address the root cause and, and just so frustrating because we know that our medical doctors, as good as they are at acute care, which I'm always like, I, I love the medical system, like they're doing, they're doing great, but they just, Don't actually have the training or the knowledge about nutrition and even exercise and the way to apply those as medicine, because that's not their job.

00:07:13.307 --> 00:07:18.346
And I'm like, I can't be mad about that, that they only had, you know, three hours of instruction on nutrition.

00:07:18.646 --> 00:07:19.336
Like, that's okay.

00:07:19.336 --> 00:07:20.237
That's not their job.

00:07:20.297 --> 00:07:22.127
That's why we have people like you.

00:07:22.336 --> 00:07:22.877
That's why we have.

00:07:23.576 --> 00:07:33.416
Holistic nutritionist that can help us look at these root causes that have training on this kind of nutrition and these kinds of imbalances that we have.

00:07:33.836 --> 00:07:36.826
So I'm always like, don't get mad at the doctors.

00:07:36.937 --> 00:07:37.387
It's not their job.

00:07:38.687 --> 00:07:40.047
no, we're not about that.

00:07:40.057 --> 00:07:41.487
Is there part of the team?

00:07:41.747 --> 00:07:49.846
They're part of the team, you know, and when I started in private practice, I know there were a lot of physicians who were a little intimidated by the things that I was teaching people.

00:07:50.146 --> 00:07:50.487
And.

00:07:50.757 --> 00:07:54.836
I help, I love to help, the people that I work with become their own best health advocates.

00:07:55.107 --> 00:07:58.586
So I would prepare them with the right questions to ask their doctors and things like that.

00:07:58.877 --> 00:08:01.966
not to dismiss what the doctors are telling them whatsoever.

00:08:02.276 --> 00:08:07.987
Eventually, as you know, time went on, I worked very closely with doctors and I love that there are so many.

00:08:07.987 --> 00:08:15.057
So many incredible doctors out there who are understanding the power of food and movement as medicine.

00:08:15.086 --> 00:08:25.877
And, and so they, they, they admit that they don't have that kind of training when they go to medical school, unless they're in some type of functional medicine, you know, field, but they, they don't have that.

00:08:25.877 --> 00:08:32.636
And so, and they don't have a lot of time to tell somebody, you know, this is what they have to do as the followup.

00:08:32.636 --> 00:08:33.356
So, you know, a lot of.

00:08:33.422 --> 00:08:37.451
them will tell their patients, this is what you are dealing with.

00:08:37.471 --> 00:08:40.072
And then they would send them to me and say, okay.

00:08:40.072 --> 00:08:42.831
And then I would tell the patient, now, this is what we do.

00:08:42.871 --> 00:08:45.451
This is what we need to start adding into your diet.

00:08:45.461 --> 00:08:51.471
These are some of the things we need to start adding into your lifestyle, to help support your overall health and healing.

00:08:52.172 --> 00:08:53.782
Yeah, good.

00:08:53.792 --> 00:08:58.522
Well, let's talk a little bit about weight loss specifically.

00:08:58.532 --> 00:09:01.532
We definitely, your background in hormones.

00:09:01.532 --> 00:09:07.961
I mean, I actually first wanted you to come on to talk about menopause and perimenopause, but now you have a new product out.

00:09:07.961 --> 00:09:14.392
So we might have to have you back for that, or maybe we'll touch on it a little bit when we're getting into some of this weight loss stuff.

00:09:14.601 --> 00:09:18.851
But, your new product is focused on weight loss.

00:09:19.302 --> 00:09:35.221
How does that, Kind of go with some of your other products as well as, you know, just the general like Root cause health just tell us a little bit about that and what it does different than some of your other because okay What i'm getting at here.

00:09:35.412 --> 00:09:37.121
Sorry Move back up.

00:09:37.731 --> 00:09:50.522
I feel like a lot of the hormone kind of balancing Things that we do with some of the other products and the other lifestyle and nutrition management that we're doing to balance our hormones You Can affect our weight.

00:09:50.841 --> 00:09:56.961
So how is this new metabolic balance product different than some of your hormone balancing products?

00:09:57.596 --> 00:09:58.017
Right.

00:09:58.017 --> 00:10:16.376
Well, it's all connected, first of all, and I hope we talk about perimenopause and menopause because I feel like these are stages of life for women specifically, where maybe they do start, if they haven't had any weight issues in their path, this is when all of a sudden they, they need to, they start feeling the need to, look for a little extra support.

00:10:16.378 --> 00:10:22.158
and so, but let me talk about metabolic balance and then we can kind of go into like how it's a little different than some of our other products.

00:10:22.548 --> 00:10:22.837
are.

00:10:23.163 --> 00:10:28.783
All of our products, MixHers is designed to be, hormone friendly supplements that you sip.

00:10:29.133 --> 00:10:29.472
Okay.

00:10:29.472 --> 00:10:35.322
Meaning that every product that we have in our line is formulated to support our hormone health.

00:10:35.342 --> 00:10:50.692
It only uses the ingredients that are considered hormone friendly because there are a lot of supplements out there that they have the right nutrients, but the source of those nutrients aren't always something our body recognizes that a lot of synthetic nutrients are added into supplements.

00:10:50.748 --> 00:11:02.418
And so on the, on the nutrition label, they look like they're fantastic, but the body doesn't recognize and it can sometimes taking those supplements can actually create hormonal havoc.

00:11:02.717 --> 00:11:05.057
So that's something that sets us a little bit apart, too.

00:11:05.067 --> 00:11:08.447
The other thing is, is that our supplements are in a drink form.

00:11:08.687 --> 00:11:11.758
There are powders that you mix into your water or any kind of liquid form.

00:11:11.857 --> 00:11:13.048
And what this does is.

00:11:13.222 --> 00:11:17.052
It allows those nutrients to enter your body, at a much higher rate.

00:11:17.052 --> 00:11:19.143
So it's higher, there's higher absorbency.

00:11:19.153 --> 00:11:31.753
So, for instance, to compare to other supplements, when our supplements are in a pill or a capsule form, your body's only, absorbing around 30 percent of the nutrients that are found in that capsule or pill.

00:11:32.043 --> 00:11:39.582
And when it's in a liquid form, your body's able to, depending on your gut health and so on, but around 90 to 95 percent of the nutrients you absorb.

00:11:39.582 --> 00:11:43.192
And so it makes these supplements much more effective.

00:11:43.472 --> 00:11:51.253
So now with that being said, when I've worked with clients, for many, many years, it's all, it's all connected.

00:11:51.253 --> 00:12:00.692
So if they are going through perimenopause, for instance, and all of a sudden they notice that their metabolism has changed, We have to address the metabolic health as well.

00:12:00.702 --> 00:12:07.923
I mean, everything is connected to the hormones, hormones control, whether our metabolism is going to be functioning optimally or not as well.

00:12:07.923 --> 00:12:14.023
And so I've worked with so many people that have, they know all of the right things that they should be doing.

00:12:14.033 --> 00:12:15.732
They know the foods that are healthy.

00:12:16.003 --> 00:12:19.552
They know that they should be, you know, trying to get 10, 000 steps every single day.

00:12:19.552 --> 00:12:34.643
They know that, especially as they go into perimenopause and menopause, that it's to their benefit to be getting in more protein, to try to maintain that precious muscle, which muscle is, you know, it is our metabolism, truly like the more muscle we have, the better and healthier.

00:12:35.067 --> 00:12:35.687
Oh my gosh.

00:12:35.697 --> 00:12:37.038
So much protein lately.

00:12:37.327 --> 00:12:39.788
My clients are like, could we talk about something else?

00:12:40.082 --> 00:12:40.523
Yeah.

00:12:40.842 --> 00:12:49.283
Well, I'm going to, I'm going to join you then on that because it is something that is key and you know, it's, it's even more important as we start to age.

00:12:49.633 --> 00:13:03.722
And so we know all of the right things is what I'm trying to say, but why don't we always follow through with all of the healthy choices, you know, that we need to make, and it's because, I mean, to be real, we have the best intentions, but.

00:13:04.182 --> 00:13:04.972
We're stressed.

00:13:05.572 --> 00:13:06.383
We're tired.

00:13:06.873 --> 00:13:10.253
We, we're have a lot of emotional things that are going on.

00:13:10.253 --> 00:13:12.273
And so a lot of times we eat our emotions.

00:13:12.273 --> 00:13:22.852
I like to say, you know, we, there's just a lot of things that keep us from filling that motivation to actually make the right food choices and to move our body the appropriate amount.

00:13:23.253 --> 00:13:27.503
And so what metabolic balance does is it helps to support.

00:13:27.518 --> 00:13:29.857
The body's natural metabolic pathways.

00:13:30.177 --> 00:13:36.677
our bodies produce, you know, natural versions of a lot of the popular, weight loss drugs that are out there right now.

00:13:37.018 --> 00:13:39.077
and I don't think a lot of people realize that.

00:13:39.378 --> 00:13:44.677
And, and so I love to teach people, how do we tap in and work with your body, right?

00:13:44.687 --> 00:13:51.268
Rather than having to use, and I'm not against, by the way, I have to preface that I'm not against these weight loss drugs.

00:13:51.298 --> 00:13:53.327
I just want people to be educated.

00:13:53.337 --> 00:14:01.628
I want them to understand exactly what it is doing in their body, what the possible side effects could be, and also just learn that, guess what?

00:14:01.768 --> 00:14:06.498
Like I said before, our bodies produce natural versions of these types of medicines anyway.

00:14:06.518 --> 00:14:11.727
So if we can tap into that, we're going to have better long term health results, for that.

00:14:11.727 --> 00:14:27.467
And so, yeah, that's what metabolic balance does is I like to call it drinkable willpower because it helps to, yeah, it helps to give your body and your brain that, support that is needed in order to recognize when your body is full.

00:14:28.173 --> 00:14:35.342
And to feel like you are a little more sensitive to your leptin, which is your hunger hormone, which tells us that we are satiated.

00:14:35.653 --> 00:14:41.472
it also balances our blood sugar and it helps us to be able to maintain muscle mass better.

00:14:41.533 --> 00:14:48.043
And so that when, if we are choosing to eat a little less that we, will be less likely to muscle waste.

00:14:48.052 --> 00:14:49.852
So that's something just incredible.

00:14:49.852 --> 00:14:51.043
And, and this all.

00:14:51.307 --> 00:14:55.398
You know, happens just naturally with, natural metabolic pathways in our body.

00:14:55.697 --> 00:14:58.097
I know a lot of people have heard of GLP one, right?

00:14:58.128 --> 00:15:04.087
That's what a lot of like some a glutide and some a glutide, like, medications that are out there, like Ozempic and what Govi.

00:15:04.087 --> 00:15:08.648
And I mean, there's a whole list of them now, but that's what they're, that's what they're doing is they're overriding the same thing.

00:15:08.648 --> 00:15:21.067
system and they're, they're putting GLP one into the system, which then does all the things that I just mentioned, makes it so we're a little more insulin sensitive, our blood sugar stabilize, you know, and it helps us to feel full faster and for longer.

00:15:21.307 --> 00:15:30.258
And so what it's basically doing is it's causing us to have less of an appetite and, you know, it is true that when we eat less than our bodies will, Lose weight.

00:15:30.288 --> 00:15:35.067
But most of the time when we're eating less, our bodies are sensing that there's some type of threat.

00:15:35.597 --> 00:15:39.957
And so we're losing weight, but we're not necessarily losing fat.

00:15:40.408 --> 00:15:46.687
So I just wanted to, I wanted to provide an option for people that taps into their bodies natural.

00:15:46.788 --> 00:15:53.618
Processes that isn't going to cause them in the long run to have a weaker metabolism.

00:15:53.677 --> 00:15:55.918
You know, I wanted to support long term health.

00:15:55.937 --> 00:16:09.067
I want us to go into our 50s, 60s, 70s and beyond, strong, healthy and vibrant and filling our best and not having to, to deal with a lot of the unfortunate side effects that are coming from a lot of these prescription drugs.

00:16:10.363 --> 00:16:11.143
Yeah, definitely.

00:16:11.143 --> 00:16:14.212
We want to be preserving muscle mass during our weight loss phase.

00:16:14.503 --> 00:16:18.873
I've noticed a lot of people shifting from the term weight loss to fat loss.

00:16:19.283 --> 00:16:24.952
Because I used to tell my clients like, well, we can make you lose weight on the scale by cutting off your arm, but nobody wants to do that.

00:16:25.283 --> 00:16:26.842
We really want to target the fat.

00:16:27.273 --> 00:16:35.062
And so there's a couple of ways that I generally advise to do that is to number one, it's that old protein thing.

00:16:35.123 --> 00:16:41.572
Make sure you're getting enough protein during your fat loss phase so that your body is like, Oh, we have enough protein.

00:16:41.572 --> 00:16:43.592
Let's metabolize the fat instead.

00:16:43.613 --> 00:16:45.212
And then strength training.

00:16:45.432 --> 00:16:47.143
Also to build muscles.

00:16:47.153 --> 00:16:53.043
So, with those two things in mind, adding in the metabolic balance, how does it support fat loss over muscle?

00:16:54.337 --> 00:16:54.817
right.

00:16:54.827 --> 00:17:02.857
So basically what it's doing is it's not overriding the appetite to the point where a lot of these, these other prescription drugs are doing.

00:17:02.898 --> 00:17:09.538
So I am also like big about educating people on how to use metabolic balance as a tool.

00:17:09.867 --> 00:17:11.107
It's not a magic bullet.

00:17:11.107 --> 00:17:14.837
It's not going to go in there and like do everything for you instead.

00:17:14.837 --> 00:17:21.208
It's going to make it so that it helps you to, to kind of quiet down the food noise that often is happening in our head so that you're.

00:17:21.222 --> 00:17:25.232
Better able and actually wanting to make better food choices.

00:17:25.232 --> 00:17:34.042
And like you just mentioned, when we know, you know, like we're not feeling nauseous and, you know, feeling like we are needing to throw up or have diarrhea and constipation all the time.

00:17:34.042 --> 00:17:36.772
Like we would, if we were on some of these prescription

00:17:37.167 --> 00:17:43.607
let me just interrupt and say, I'm not sure people realize that that's what we're talking about when we're talking about side effects.

00:17:43.617 --> 00:17:49.627
I have had clients on these drugs and I had one in particular that's like, I just can't handle the nausea anymore.

00:17:49.657 --> 00:17:50.968
Like I throw up twice a week.

00:17:50.978 --> 00:17:52.928
I just can't, I just don't want to do that.

00:17:52.958 --> 00:18:02.008
And so they cut back on the dosage, which helped a little bit, but then definitely like there was a weight loss stall there compared to, you know, the higher dose.

00:18:02.008 --> 00:18:04.057
So That's not the cause of weight loss.

00:18:04.067 --> 00:18:07.627
Like the nausea isn't the cause of the weight loss, but it's coming along with it.

00:18:07.627 --> 00:18:17.958
And I, I mean, I do have other friends that have managed to bypass those, so it's not like a guarantee that you're going to like throw up several times a week if you're on these, but they are very real side effects.

00:18:17.958 --> 00:18:21.167
So that's not just like offhand, like, Oh, this might happen.

00:18:21.167 --> 00:18:23.077
Like this is what's on the box.

00:18:24.038 --> 00:18:27.127
yeah, this is what's on the box and it is very common.

00:18:27.127 --> 00:18:30.117
I've worked with a lot of people that are on these medications as well.

00:18:30.528 --> 00:18:40.167
And what they tell me, and just to maybe make my point in a different way, is what they often tell me is that they feel so nauseous all the time that the last thing that they want to eat is protein.

00:18:40.327 --> 00:18:42.238
Like that just sounds disgusting to them.

00:18:42.488 --> 00:18:43.738
So they don't want to do that.

00:18:43.788 --> 00:18:46.143
And it's really like anything that has fat in it.

00:18:46.212 --> 00:18:54.853
fiber, anything that has all those polyphenols that are so supportive of our natural glp1 production their bodies don't crave it.

00:18:55.022 --> 00:18:55.903
They don't crave it.

00:18:55.903 --> 00:19:05.363
And so that is where we start to muscle waste because you don't have, you're not taking in the, the needed, like building blocks of muscle.

00:19:05.722 --> 00:19:20.718
And, and so that's what I'm trying to say is that what you're getting is you're getting a little bit of control when it comes to how the brain is, you know, controlling your appetite, but it's not to the point where Eating healthy food sounds like the last thing you wanted to.

00:19:20.968 --> 00:19:29.258
Instead, you have that little willpower, like I was saying, that is helping you to be able to, to get those nutrients into your body and have it taste really good.

00:19:29.258 --> 00:19:49.738
But you'll, what we've found in studies that we've done with people that have the The participants that were using metabolic balance for an eight week study is that, that they were actually craving like the healthier foods and that they were feeling more motivated, at the end of the study than they did even at the beginning, to move their body a little bit more and to exercise more.

00:19:49.738 --> 00:19:54.657
So it was, there's a lot of things that come with GLP one, which is what.

00:19:55.323 --> 00:20:01.613
Semiglutide is, but like I said, with metabolic balance, it helps our body to produce its own GLP 1.

00:20:01.883 --> 00:20:08.462
So it's actually just supporting the body in its own natural function, and it just makes it so that we're a little bit better at it.

00:20:08.472 --> 00:20:20.883
The reason we don't produce enough GLP 1 on our own is because, GLP 1 happens when you, like, it gets produced when you are eating enough fiber and enough polyphenols, and it actually happens in the gut.

00:20:21.327 --> 00:20:29.917
But if you think about a lot of the like standard American diet, it's mostly processed food and what gets removed from processed food, it's the fiber and the polyphenols.

00:20:29.917 --> 00:20:35.998
And so, of course, that's going to be not supporting the gut in its natural function of creating its own GLP 1.

00:20:35.998 --> 00:20:37.627
So that's what metabolic balance does.

00:20:37.637 --> 00:20:43.192
It has ingredients in there that help to support your body's natural, production of GLP 1.

00:20:44.367 --> 00:20:52.087
And does that, does that natural production of GLP 1 then increase the, the fat loss?

00:20:52.087 --> 00:20:53.607
Or like, what does that actually do?

00:20:53.617 --> 00:20:55.488
Like, then what, basically?

00:20:55.932 --> 00:20:56.353
Yeah.

00:20:56.393 --> 00:21:05.413
Well, what I was telling you is that in order for us to maintain, the muscle that is so precious, you need to make sure you're getting in enough protein.

00:21:05.413 --> 00:21:09.343
So that comes from the choices that you're making with your diet and your lifestyle.

00:21:09.732 --> 00:21:21.242
So yes, we already know that we need to move more and eat less and we need to strength train and we need to do, you know, eat enough protein and all of that in order to maintain, let me tell you this, So when we have this eight weeks.

00:21:21.623 --> 00:21:21.932
study.

00:21:22.313 --> 00:21:25.232
We actually divided the groups into two groups.

00:21:25.542 --> 00:21:31.002
And one of the groups, I, encouraged them to just only use metabolic balance.

00:21:31.022 --> 00:21:34.843
Don't change anything about their lifestyle whatsoever.

00:21:35.083 --> 00:21:42.373
So if they were somebody that exercise great, but I just didn't want them to add anything or do anything different than they already were nothing to their diet or anything like that as well.

00:21:42.762 --> 00:21:46.222
And then we would do a questionnaire that would go out every single week.

00:21:46.232 --> 00:21:47.563
And then at the beginning.

00:21:47.583 --> 00:21:50.992
And at the end of the study, we did a DEXA scan so we could see.

00:21:51.042 --> 00:22:01.772
So we would see their full like body composition readouts and then we would, through these questionnaires kind of gather more data on their motivation levels, their energy levels, their moods, and so forth.

00:22:01.813 --> 00:22:02.202
Okay.

00:22:02.472 --> 00:22:05.553
Now the other group, I didn't do anything extreme.

00:22:05.553 --> 00:22:07.962
I just encourage them to use metabolic balance.

00:22:07.972 --> 00:22:10.563
I encourage them to walk 10, 000 steps.

00:22:10.823 --> 00:22:12.383
I'm minimum every single day.

00:22:12.643 --> 00:22:21.563
I encourage them to strength train two times a week, and I just encourage them to eat more whole foods, and to focus on what I call PFC every three.

00:22:21.583 --> 00:22:30.063
And so it's having them make sure that they were having protein, a healthy fat and a complex carbohydrate and try to feed their bodies every three hours.

00:22:30.083 --> 00:22:30.482
Okay.

00:22:30.482 --> 00:22:30.682
So.

00:22:30.698 --> 00:22:34.728
So it wasn't anything that was like the strict, you know, protocol or anything that we're doing.

00:22:34.728 --> 00:22:40.147
I was just basically giving them the building blocks that help to support our body's natural metabolic functions, right?

00:22:40.448 --> 00:22:41.548
Those are all the things that

00:22:41.728 --> 00:22:42.597
those are all the things.

00:22:42.597 --> 00:22:44.958
Those are all the things, but why do we do it, right?

00:22:45.278 --> 00:22:48.107
So at the end of the study, I'll just jump to that.

00:22:48.357 --> 00:22:50.288
Both groups ended up losing weight.

00:22:50.448 --> 00:22:50.917
Okay.

00:22:51.577 --> 00:22:54.647
Now the second group, the weight that they lost.

00:22:54.903 --> 00:22:55.952
Was fat loss.

00:22:56.022 --> 00:22:56.962
Majority of it.

00:22:56.972 --> 00:23:03.613
Obviously they had, they lost some muscle mass because that just comes with weight loss, but the majority of their weight loss came from fat.

00:23:03.843 --> 00:23:10.002
Now the first group, they had some fat loss, but they also had a lot of, fat loss as well.

00:23:10.053 --> 00:23:11.333
I mean, sorry, opposite of that.

00:23:11.472 --> 00:23:11.673
Sorry.

00:23:11.673 --> 00:23:14.742
They had more, they had more muscle mass loss than I would have liked.

00:23:15.012 --> 00:23:17.932
They did lose some fat, but they lost more muscle than I would have liked.

00:23:17.932 --> 00:23:18.292
Okay.

00:23:18.292 --> 00:23:18.407
Okay.

00:23:18.897 --> 00:23:20.438
Sorry, I made that a little confusing.

00:23:20.438 --> 00:23:21.678
I hope you followed along with that.

00:23:22.067 --> 00:23:22.498
So.

00:23:22.577 --> 00:23:29.647
The ones that didn't make lifestyle changes tended to lose more muscle than the group that were making the lifestyle changes as well.

00:23:30.067 --> 00:23:30.897
Perfectly said.

00:23:30.897 --> 00:23:31.327
Thank you.

00:23:32.038 --> 00:23:32.657
So yes.

00:23:32.688 --> 00:23:44.357
And I know when I share that information, people are like, well, duh, of course, you know, that is going to happen because the one other groups eating healthier, they're moving more and you know, they're exercising, they're doing their strength training.

00:23:44.688 --> 00:23:47.387
Okay, but that's not actually what I was looking for.

00:23:47.387 --> 00:23:51.498
What I was looking for and comparing was their motivation levels.

00:23:51.867 --> 00:23:58.917
Okay, I wanted to see how both groups felt at the beginning of the study up until the end of the study.

00:23:58.928 --> 00:24:02.317
Okay, so I was looking at their motivation to move.

00:24:02.357 --> 00:24:05.157
I was looking at their motivation to make healthy choices.

00:24:05.528 --> 00:24:08.347
Okay, across the board, both groups.

00:24:08.863 --> 00:24:15.702
All reported that they felt more control that they felt like they were able to make healthier choices.

00:24:16.002 --> 00:24:21.942
And then the biggest one that they were most surprised about is that even the group that didn't, I said, don't even worry about exercising.

00:24:22.202 --> 00:24:24.462
They all felt like they wanted to.

00:24:24.692 --> 00:24:29.492
And so at the end of the eight weeks, they were all moving more than at the beginning.

00:24:29.813 --> 00:24:30.143
Okay.

00:24:30.143 --> 00:24:35.413
So that is what metabolic balance is, is to help just give us that.

00:24:35.748 --> 00:24:43.097
Support that often is missing that sense of control that so many of us feel like we don't have and we're looking for it.

00:24:43.097 --> 00:24:50.768
And that's why we're looking for these prescription drugs, you know, because we're we're wanting the miracle pill or the magic bullet or whatever.

00:24:50.768 --> 00:24:53.132
That's going to help us to, to.

00:24:53.353 --> 00:24:57.492
Have the results of a healthy lifestyle, but that doesn't necessarily support us in the long run.

00:24:57.492 --> 00:25:13.442
If we're doing it in that way, what we want to do is have the motivation, build the right, healthy habits that can then carry us on to have a long term, you know, health benefit and long life, you know, feeling strong and healthy and able to, to make good choices.

00:25:13.452 --> 00:25:16.153
And, and that's what it was doing and that's what it does.

00:25:16.153 --> 00:25:21.913
And so it's, like I said, it's not going to all of a sudden turn a switch and make it so that your body only burns fat.

00:25:22.498 --> 00:25:36.688
That's not necessarily going to happen, but it's going to help you so that you can make the right lifestyle choices so that your body then understands it's safe for me to burn fat instead of having to go after the nutrients that you're storing in your lean muscle mass.

00:25:37.143 --> 00:25:38.202
Because that's what happens.

00:25:38.212 --> 00:25:41.423
A lot of times when we lose weight is we're taking in less nutrients.

00:25:41.423 --> 00:25:50.883
Our body goes looking for those nutrients and it goes straight to the muscle because that's the easiest place to get some of those nutrients that are missing to support its many functions.

00:25:50.913 --> 00:25:55.813
And so I hope that answered the question and made that a little bit clearer on how metabolic balance works.

00:25:56.127 --> 00:25:56.587
Yeah.

00:25:57.508 --> 00:25:58.367
That's really exciting.

00:25:58.367 --> 00:25:58.887
That study.

00:25:58.897 --> 00:26:02.827
It sounds like fascinating to just see the difference there.

00:26:02.827 --> 00:26:04.778
And especially when you're like, don't worry about it.

00:26:04.778 --> 00:26:05.847
Don't make any changes.

00:26:05.877 --> 00:26:08.468
But then they just like wanted to.

00:26:08.488 --> 00:26:11.678
And I think it's one of the things about exercise too.

00:26:11.688 --> 00:26:13.136
A lot of times people want to like.

00:26:13.827 --> 00:26:21.137
eat their exercise calories, you know, they're like, well, I burned 200 calories on the treadmill, so I should, you know, add that in.

00:26:21.137 --> 00:26:25.688
But that's not really how, it's not really how exercise calories work.

00:26:25.688 --> 00:26:37.208
But what I find is it's less about Burning 200 calories and more about the motivation and the, uptick in mood that you get from exercise.

00:26:37.498 --> 00:26:39.407
And I feel like this sounds really similar.

00:26:39.407 --> 00:26:47.127
Like you're getting that uptick in mood that tends to say, you know, I think I'm going to choose this over that for lunch.

00:26:47.157 --> 00:26:47.597
And.

00:26:48.208 --> 00:26:50.407
You know, depending on the day, maybe that's a sandwich.

00:26:50.407 --> 00:26:51.208
Maybe it's a salad.

00:26:51.208 --> 00:27:00.708
Maybe, you know, who knows what that is for you, but it's just that choice where you're like, because of the uptick in mood, not necessarily because you burned calories.

00:27:00.718 --> 00:27:05.367
And that's why exercise and, and, diet sort of go hand in hand.

00:27:05.377 --> 00:27:09.048
And it feels like this is just another tool to, to help with that.

00:27:09.548 --> 00:27:10.548
You're exactly right.

00:27:10.617 --> 00:27:11.817
Yeah, that's exactly right.

00:27:12.167 --> 00:27:17.897
So, I mean, it is all connected, you know, when you look at the calorie model, you know, calories in versus calories out.

00:27:18.278 --> 00:27:27.032
I know when I was first, you know, I, I've spent a lot of my career in the fitness world, my husband and I, you know, owned to fitness studios, personal training studios.

00:27:27.373 --> 00:27:30.002
and so that was something that we are very much a part of.

00:27:30.012 --> 00:27:40.813
And I went through a stage of my life where I was, I would consider myself an orthorexic because I became so obsessed with that calories and calories out equation.

00:27:40.813 --> 00:27:53.438
I, I wore halted devices and basically, you know, Every food choice I made, even if it was like out of a package that, you know, I could read how many calories were in it, that was how I was making my food choices.

00:27:53.438 --> 00:27:57.647
Okay, so I was kind of overriding my body's natural cues.

00:27:58.232 --> 00:28:02.093
My body's natural built in system that is there.

00:28:02.103 --> 00:28:03.212
I was kind of overriding it.

00:28:03.212 --> 00:28:05.593
And I feel like that was something that a lot of people were doing.

00:28:05.613 --> 00:28:08.893
That was just kind of the way that was what we used to teach people right now.

00:28:08.893 --> 00:28:14.012
What I'm hoping is that more and more, more of us are becoming aware of how this really works.

00:28:14.363 --> 00:28:14.863
And.

00:28:15.147 --> 00:28:19.917
Yes, calories do play a part in it, but it matters more about the nutrients.

00:28:20.188 --> 00:28:23.248
It matters more about what you're putting into your body.

00:28:23.248 --> 00:28:29.067
And when you're giving your body the right nutrients, your appetite is gonna fill in control.

00:28:29.073 --> 00:28:31.018
Your moods are going to feel balanced.

00:28:31.288 --> 00:28:37.438
You're gonna have the energy to be able to get up and, and move and play and, and do expend more energy throughout the day.

00:28:37.748 --> 00:28:39.573
your sleep is going to be deeper.

00:28:39.573 --> 00:28:43.803
Your body is going to not feel like it's in a, a chronic state of stress.

00:28:44.147 --> 00:28:50.188
when we're in that dieting kind of mindset and calorie restriction, again, we're kind of overriding.

00:28:50.188 --> 00:28:55.087
We're putting our body into this like fight or flight state, you know, 24 seven.

00:28:55.087 --> 00:29:00.357
And so when we're in that state, then our body, our metabolism will never function optimally.

00:29:00.377 --> 00:29:13.167
So my goal is to help provide, you know, some of the tools that can help support us as we are our own best health advocates, as we are making our best choices when it comes to healthy lifestyle and nutrition strategies.

00:29:13.762 --> 00:29:26.403
Yeah, so let's talk, let's get into a little bit of the perimenopause menopause transition and how that affects weight loss and, anything that we need to be doing differently in those times.

00:29:26.798 --> 00:29:32.597
Yeah, I love that we're talking about this because I feel like this is something that can feel very empowering for women.

00:29:32.867 --> 00:29:36.567
I wish that there was more talk about this when I was going through, you know, some of these stages.

00:29:36.577 --> 00:29:48.667
So, what's interesting, if you don't know what perimenopause is, which I feel like most of us do now, but if you don't, it's just that transition stage right before you go into menopause, I often call it the reverse puberty stage of our life.

00:29:49.038 --> 00:29:56.738
And this is when Our bodies start to produce less and less of our sex hormones, specifically estrogen, testosterone, and progesterone.

00:29:57.218 --> 00:30:01.417
perimenopause now can begin as early as age 35 for women.

00:30:01.688 --> 00:30:05.077
it can last up to 12 to 15 years for some, others.

00:30:05.087 --> 00:30:11.748
It may only be a couple of years, just depending on how well your body is functioning and your hormone system is functioning.

00:30:12.117 --> 00:30:13.597
and so a lot of times it,

00:30:13.678 --> 00:30:14.948
let me ask you a question on that.

00:30:15.127 --> 00:30:29.147
So are we having the hormone decline for like, for those like maybe 10 or 15 years, but then it's, we're only symptomatic for some people, because this is what I feel like is happening for me is that all of a sudden I'm symptomatic.

00:30:29.292 --> 00:30:29.673
Yeah.

00:30:30.057 --> 00:30:34.748
And I'm like, well, the hormones didn't just decline last February all of a sudden.

00:30:34.758 --> 00:30:38.357
It's just like, it got to the point where I'm like, Oh,

00:30:39.643 --> 00:30:40.022
Yeah.

00:30:40.022 --> 00:30:45.282
I mean, it can't, it should be the ideal way that this should go is it should be a gradual decline.

00:30:45.403 --> 00:30:45.853
Okay.

00:30:46.242 --> 00:30:51.313
And when it is, when we're in perimenopause, the first hormone that starts to decline is progesterone.

00:30:51.333 --> 00:30:53.992
That's our hormone that supports fertility.

00:30:54.192 --> 00:31:02.923
It's also our hormone that supports like calm, healthy moods, and it can play a big part in our like sleep as well as our, like, you know, Our metabolism.

00:31:03.153 --> 00:31:04.462
So that's the first one.

00:31:04.462 --> 00:31:12.032
And that's a lot of times when women start noticing their first symptoms, it's because their progesterone drops more than their, their estrogen.

00:31:12.343 --> 00:31:17.482
And so they become, progesterone deficient and they come into a state of what's known as estrogen dominance.

00:31:17.803 --> 00:31:23.182
but there, there are times and more and more of us are Are experiencing rapid declines.

00:31:23.202 --> 00:31:25.962
And a lot of times that is because of lifestyle.

00:31:26.303 --> 00:31:30.653
you know, I talked at the beginning of our episode about the three main root causes of hormone imbalance.

00:31:30.653 --> 00:31:32.153
So it was nutrient deficiency.

00:31:32.452 --> 00:31:34.363
but the second one is chronic stress.

00:31:34.423 --> 00:31:34.762
Okay.

00:31:34.762 --> 00:31:44.383
So our body, you know, has, it knows how to always, you know, kind of try to adjust the thermostat depending on what our body is perceiving is going on around us.

00:31:44.833 --> 00:31:49.442
And if our body is sensing that we are under stress, then it.

00:31:49.941 --> 00:31:54.780
Goes to work because it knows that it is not a good time to bring a baby into this world.

00:31:54.790 --> 00:31:59.961
And honestly, that is what our body thinks is our only job is to bring these babies into the world, right?

00:32:00.260 --> 00:32:06.500
And so what it does to do us a favor is it turns down our progesterone production.

00:32:06.921 --> 00:32:15.300
Okay, because our adrenal glands, which is where we produce a lot of our progesterone also in our ovaries, but in the adrenal glands, we produce progesterone.

00:32:15.550 --> 00:32:18.030
We also produce our stress hormone cortisol.

00:32:18.490 --> 00:32:36.570
So if we're chronically stressed, which is honestly most of us, we don't maybe even realize that we are as stressed as we are because there's a lot of things that can stress us, you know, all the blue Light exposure that we have with our devices, staying inside too much, not getting enough natural sunshine.

00:32:36.601 --> 00:32:38.471
you know, just lack of sleep.

00:32:38.490 --> 00:32:42.681
I mean, all of the things, poor diet, all of these things can cause chronic stress.

00:32:43.101 --> 00:32:46.010
it doesn't always just have to be you in a traffic jam is all I'm saying.

00:32:46.101 --> 00:32:46.510
Yeah.

00:32:46.528 --> 00:32:53.167
Well, and this happens at the time of life where a lot of us have teenagers and we're taking care of our older parents.

00:32:53.364 --> 00:32:54.324
I know.

00:32:54.324 --> 00:32:55.973
I, I hear you and you're right.

00:32:55.983 --> 00:32:59.699
This is the time of life where I mean, it seems kind of unfair.

00:32:59.699 --> 00:33:01.608
Like we're being picked on a little bit here.

00:33:01.608 --> 00:33:04.469
You know, it's like we're raising teenagers.

00:33:04.469 --> 00:33:06.628
We're also taking care of aging parents.

00:33:06.638 --> 00:33:08.638
We're usually at the height of our careers.

00:33:08.888 --> 00:33:11.078
You know, it just seems like we're in charge of everything.

00:33:11.078 --> 00:33:13.148
We're running the world and it's true.

00:33:13.259 --> 00:33:13.798
It's true.

00:33:13.828 --> 00:33:15.969
So of course we're going to have stress, right?

00:33:16.368 --> 00:33:19.278
And there's no way for us to avoid stress.

00:33:19.699 --> 00:33:30.128
But what we need to do is to, Try to give our body as many and our brain, as many safety signals throughout the day and night as possible.

00:33:30.378 --> 00:33:35.269
So their body recognizes that we are not in a state of stress all the time.

00:33:35.269 --> 00:33:38.499
We can kind of have that surge of cortisol and adrenaline.

00:33:38.808 --> 00:33:43.179
but then it should diminish and we should be able to then turn back on our progesterone production.

00:33:43.469 --> 00:33:47.638
and so anyhow, with all of that being said, that is often what is going on.

00:33:47.638 --> 00:33:47.828
Yeah.

00:33:47.828 --> 00:33:48.189
During this.

00:33:49.009 --> 00:34:07.318
And so that's why more and more women are experiencing these symptoms that are associated with perimenopause much younger because they are just, they are taking on more stress, you know, and during this phase of their life, plus a lot of people are not eating the most ideal diets.

00:34:07.538 --> 00:34:12.378
so they're not getting all of those nutrients that play such an important role in hormone balance.

00:34:12.759 --> 00:34:16.418
And a lot of us have, Compromise detoxification pathways.

00:34:16.418 --> 00:34:28.398
Our bodies are designed to know how to take all of the ick that, you know, we breathe in, we eat, we are exposed to and package it up into and send it out of our body and just get it out of our way.

00:34:28.398 --> 00:34:35.094
But the problem is, is that We're just bombarded where we're, we're filling up our buckets a lot faster than it can drain.

00:34:35.103 --> 00:34:44.963
And so, these three things really are what causes us to either have, like to have really a miserable perimenopause and then a really miserable menopause as well.

00:34:44.974 --> 00:34:46.543
So, but there are a lot of things.

00:34:46.543 --> 00:34:58.699
That's why I love to, and, Talk to about this, because there's so many things that we can do to set ourselves up for success and to kind of overcome all of this, addressing those three main root causes is the key right there.

00:34:58.898 --> 00:35:05.748
but as we start going to bring this back into metabolism and weight loss, as we start going into these phases of life, our metabolism.

00:35:06.094 --> 00:35:10.384
Naturally starts to decline as well because these, hormones are dropping.

00:35:10.733 --> 00:35:21.244
And so we need to be able to counteract that by, maybe doing a little less, high intensity cardio, because that is another driver of stress on our body.

00:35:21.463 --> 00:35:23.554
And like chromatic stresses can be really great.

00:35:23.583 --> 00:35:45.543
Like, Exercise is a good kind of stress, but when we're already like at a high state of stress, and our cortisol is already pumping through our body like crazy, and then we go do an hour long, like high fitness or high intensity exercise, you know, class, we are just Adding to like, we're adding fuel to that fire and it's not doing our hormones any good whatsoever.

00:35:45.543 --> 00:35:51.594
And it's actually going to be counterproductive when it comes to, helping our body feel safe enough to lose fat.

00:35:52.244 --> 00:35:57.884
Our bodies will never choose fat as its first source of fuel if it feels like we are in danger.

00:35:58.914 --> 00:36:01.643
So it will go after the fast, fuel, which is glucose.

00:36:01.664 --> 00:36:04.164
And so, so that's something that you need to consider.

00:36:04.164 --> 00:36:05.523
And then obviously, so.

00:36:06.128 --> 00:36:07.708
Kind of cutting back on the cardio.

00:36:07.778 --> 00:36:13.648
I am like, if you haven't already been doing strength training, this is, you better start, you know, this is the time that you really need to start.

00:36:13.659 --> 00:36:21.108
Hopefully you're young and you're, you start these good habits, you know, really early, but if you haven't already, then.

00:36:21.623 --> 00:36:22.253
Start now.

00:36:22.264 --> 00:36:25.503
Weight training is going to be your very best friend.

00:36:25.844 --> 00:36:30.773
you know, you talked about earlier, like how the whole like obsession with the weight and stuff like that.

00:36:30.773 --> 00:36:37.923
I always tell people you want to weigh as much as you possibly can on the scale and then fit into the smallest clothes.

00:36:37.943 --> 00:36:42.784
And not that I'm meaning you have to have the teeniest clothes, but that's, I don't want people to be scared about the scale numbers.

00:36:43.114 --> 00:36:45.708
and especially as we start to age, we want, we don't want to see that scale.

00:36:45.708 --> 00:36:50.338
Scale number go down because that could be indicating a lot of muscle and bone loss, right?

00:36:50.338 --> 00:36:53.938
So we want to make sure that we're protecting that, as much as possible.

00:36:53.949 --> 00:37:03.199
So, so yeah, these are the times eating more protein, strength training, and maybe taking it back a little bit when it comes to the cardio, fitness.

00:37:03.219 --> 00:37:04.809
Cardio exercise is important.

00:37:04.889 --> 00:37:07.998
Just the intensity is what we need to kind of back down on.

00:37:08.557 --> 00:37:17.257
because we still want to be doing, I'm sure you have a recommendation for like zone two cardio or lists that kind of low intensity, steady state cardio.

00:37:17.688 --> 00:37:19.157
How much of that do you encourage?

00:37:19.807 --> 00:37:20.137
Yeah.

00:37:20.137 --> 00:37:25.507
You know, I feel like, just getting out and walking, especially if you can do it outside, even that's the best.

00:37:25.538 --> 00:37:30.367
Cause you're getting all of the benefits of being outside of that fresh air, and the sunshine and everything.

00:37:30.438 --> 00:37:39.057
but it's also like, if you're just in a casual pace, so that zone two, like you're talking about is where you're feeling like you're exerting yourself, but you could still hold a conversation.

00:37:39.398 --> 00:37:44.188
This is when our body is in an aerobic zone and our body in that aerobic zone is.

00:37:44.338 --> 00:37:50.088
if as long as it's in the right heart rate in that aerobic zone, your body is burning primarily fat for fuel.

00:37:50.358 --> 00:37:57.068
When we start going into those high intensity workouts, we start going into an anaerobic state, which is also great to strengthen too.

00:37:57.068 --> 00:37:59.338
But I'm just saying I was a cardio bunny.

00:37:59.338 --> 00:38:02.248
Like I was an endurance athlete and I just overdid it.

00:38:02.248 --> 00:38:06.268
So I just, that's my best advice I can give, you know, girls that are.

00:38:06.432 --> 00:38:09.793
In their twenties and thirties is like, okay, just back down on that.

00:38:09.793 --> 00:38:16.992
Just chill out a little bit on the cardio, but yeah, trying to get in like a good, you know, 30 to 60 minute walk every single day.

00:38:16.992 --> 00:38:18.012
That is ideal.

00:38:18.012 --> 00:38:19.523
That 10, 000 steps a day.

00:38:19.563 --> 00:38:20.782
there's a lot of studies.

00:38:20.992 --> 00:38:26.032
I know that's just a random number that somebody made up at one point, but it, it works for the majority of us.

00:38:26.032 --> 00:38:28.722
And it's a good, goal for a lot of us to try to hit.

00:38:29.012 --> 00:38:31.853
I'm not against doing high intensity exercise.

00:38:32.077 --> 00:38:34.867
But I do think that it's not something that should be done every single day.

00:38:34.887 --> 00:38:46.338
And I do feel like you also, this is a whole other episode, but you, you need to learn a lot about, if you are in your fertile years and you're still, have menstrual cycles is to learn what phase of the month you're in.

00:38:46.347 --> 00:38:48.007
So certain phases of your month.

00:38:48.282 --> 00:38:53.713
You're going to, your body's going to respond better to a high intensity workout than it does in others.

00:38:53.713 --> 00:38:57.023
So for instance, I'll just do a brief little explanation of what I'm talking about there.

00:38:57.023 --> 00:38:57.532
If you don't know.

00:38:57.782 --> 00:39:00.253
So we have four phases of our monthly cycle.

00:39:00.253 --> 00:39:05.702
We have our menstrual phase, which is the most, you know, we were familiar with that because there's the telltale sign of bleeding, right?

00:39:06.052 --> 00:39:11.032
But then you have the follicular phase and then you have the ovulatory phase and then you have the luteal phase.

00:39:11.032 --> 00:39:11.322
Okay.

00:39:11.322 --> 00:39:11.896
So if we just.

00:39:11.898 --> 00:39:14.197
Broke the month into like the first half of the month.

00:39:14.197 --> 00:39:19.838
And then the second half of the month, the first half would include the follicular and the ovulatory phase.

00:39:19.887 --> 00:39:30.708
Now, this is the time that your stress hormones are going to be a little bit lower, and this is the time that your body's starting to just rebuild some of that estrogen and that testosterone.

00:39:30.708 --> 00:39:31.688
So your body's like.

00:39:31.893 --> 00:39:38.853
primed for this, for your body to get the results that you're working so hard for during those phases of life or of the month.

00:39:38.893 --> 00:39:44.273
And then as you start going to the second half of the month, that's when you go into that luteal and then into the menstrual phase.

00:39:44.322 --> 00:39:48.827
Well, that's when our progesterone peaks, but then it starts to Drip, to dip.

00:39:48.858 --> 00:39:51.148
And then also our estrogens already dipped.

00:39:51.458 --> 00:39:54.637
and our cortisol is already naturally a lot higher.

00:39:54.648 --> 00:40:02.478
So this isn't the time that you're going to want to do those types of cardio, exercise, because your body, it doesn't need the extra stress.

00:40:02.478 --> 00:40:04.887
So this is the time where you're going to just take it easy with those.

00:40:05.208 --> 00:40:09.708
Walks, maybe a little yoga, maybe Pilates, something that's a little less, high impact.

00:40:10.818 --> 00:40:19.472
I noticed this with, like my energy levels in my strength workouts, because I am like In a sort of crazy perimenopause time.

00:40:19.472 --> 00:40:22.322
I, I am on hormone replacement therapy, but it's I don't know.

00:40:22.422 --> 00:40:23.233
I'm all over the place.

00:40:23.233 --> 00:40:25.023
I have like 17 day cycles.

00:40:25.023 --> 00:40:28.262
I have like 42 day cycles and we can't quite get, get it right.

00:40:28.273 --> 00:40:33.056
But, so I'm not ever sure where I am in my cycle, but some days I am.

00:40:33.518 --> 00:40:37.027
And when I'm lifting, I'm like, well, that's all I can do.

00:40:37.038 --> 00:40:37.867
Like, that's it.

00:40:37.878 --> 00:40:39.197
And I'm like, and that's okay.

00:40:39.248 --> 00:40:45.307
And then this morning I was like, that was the best lifting workout I have had in weeks.

00:40:45.547 --> 00:40:54.068
I'm like, I hit this on just the right day of like, seriously, I was like, this is just the right day of my cycle for a lifting workout because that felt good.

00:40:54.498 --> 00:40:57.407
I felt strong and I was looking in the mirror.

00:40:57.407 --> 00:40:59.157
I was like, Oh, looking kind of swole.

00:40:59.407 --> 00:41:00.088
Like what's going on?

00:41:00.597 --> 00:41:02.347
Like it was all the good things.

00:41:02.407 --> 00:41:02.557
Right.

00:41:02.557 --> 00:41:10.728
And so even if you're not tracking, you can, or if you don't know, like if your cycles are crazy, like mine, you can just pay attention.

00:41:10.728 --> 00:41:11.288
And it's okay.

00:41:11.288 --> 00:41:14.447
If you just like scale back, like that's just not what my body needs today.

00:41:14.447 --> 00:41:15.097
That's okay.

00:41:15.983 --> 00:41:16.932
Yeah, please.

00:41:16.932 --> 00:41:21.112
Let's give everybody, all of us the permission to listen to our bodies.

00:41:21.112 --> 00:41:24.862
I think that, I mean, that's kind of the overall theme.

00:41:24.862 --> 00:41:30.262
I think of everything I'm trying to share with you guys on this episode is that let's work with our bodies.

00:41:30.322 --> 00:41:35.583
And I think for too long, the diet culture has encouraged us to.

00:41:36.347 --> 00:41:38.527
Ignore our natural cues.

00:41:38.858 --> 00:41:48.538
And, you know, it makes so much sense, Lisa, when you're going to have one week where you're feeling like you're crushing your workout, and then the next week you might do the same workout.

00:41:48.557 --> 00:41:52.568
And then it feels like you're exhausted and you need a nap, you know, for the rest of the day.

00:41:52.907 --> 00:41:54.157
That is because.

00:41:54.157 --> 00:41:54.262
Yeah.

00:41:54.623 --> 00:41:56.672
Your body's trying to communicate with you.

00:41:56.753 --> 00:42:06.773
And so, yeah, if you aren't somebody that has, you know, a 28 day cycle that, you know, exactly what day of the month it is every day, you know, and you're completely in tune with all of that, then it's okay.

00:42:06.773 --> 00:42:13.922
You are, you can become in tune with it when you just start listening to your body and start understanding what it is that your body is trying to tell you.

00:42:14.253 --> 00:42:18.523
And then give your permission, yourself permission to slow down.

00:42:18.523 --> 00:42:25.932
Now, the reason I say that is because for many, many years, I was the girl who was like, Go big or go home.

00:42:26.282 --> 00:42:26.652
Right?

00:42:26.913 --> 00:42:37.202
Like I am tired, but that just means I need to push harder because I was, I was looking at it like I was lazy or that I was weak or I was, you know, something like that.

00:42:37.202 --> 00:42:40.632
Instead of realizing, no, my body's trying to protect me.

00:42:40.652 --> 00:42:43.282
My body is trying to support my efforts.

00:42:43.483 --> 00:42:45.572
Your body does want to work with you.

00:42:45.713 --> 00:42:47.822
Your body wants you to be at a healthy weight.

00:42:47.822 --> 00:42:49.503
Your body wants you to feel energy.

00:42:49.503 --> 00:42:51.932
Your body wants you to have an incredible libido.

00:42:52.132 --> 00:42:53.123
Your body wants you to.

00:42:53.393 --> 00:42:55.572
Sleep like a baby every single night.

00:42:55.902 --> 00:43:09.913
if we can start working with our bodies and being more in tune with the cues that it's giving us, whether that's with our appetite or whether that's with our bodies, you know, energy moves, then we will, we're going to feel amazing through every phase of our life.

00:43:10.380 --> 00:43:15.891
I think when I learned how to pay attention to my hunger scale, which is a core principle I teach on this podcast.

00:43:15.891 --> 00:43:16.240
So.

00:43:16.791 --> 00:43:17.510
You should all know.

00:43:18.940 --> 00:43:30.300
When I stopped tracking my calories in an app and, and looking at my app to see if I should eat more, and I started really being like, I don't know, how am I feeling?

00:43:30.690 --> 00:43:33.951
That was the first step for me into all of this.

00:43:34.351 --> 00:43:38.300
When I just was like, I guess I could just decide when I'm hungry.

00:43:38.960 --> 00:43:49.481
I could just decide that I don't have to like set a timer or ask my app or, you know, stand in front of the refrigerator eating lunch meat because I'm low on my protein macro for the day.

00:43:49.501 --> 00:43:49.811
Like,

00:43:50.204 --> 00:43:51.483
I relate so much.

00:43:51.514 --> 00:43:52.014
Yes.

00:43:52.043 --> 00:43:52.494
Yes.

00:43:52.523 --> 00:43:53.074
Right.

00:43:53.143 --> 00:43:53.594
yeah.

00:43:53.684 --> 00:44:05.043
I'd so I just, I'm, I'm surprised at how that has extrapolated to so many more areas of my body of just being like, I can just decide how much to eat and when to stop.

00:44:05.534 --> 00:44:10.393
And It, it does make a big difference when you start to say, Hey, body, what do you think?

00:44:11.494 --> 00:44:12.143
It does.

00:44:12.603 --> 00:44:13.344
It does.

00:44:13.364 --> 00:44:18.494
And your body is just so grateful that you're like, finally, finally listening to it.

00:44:18.804 --> 00:44:20.014
It wants to work with you.

00:44:20.014 --> 00:44:21.083
I love that Lisa.

00:44:21.083 --> 00:44:23.273
That's so motivating and so inspiring.

00:44:23.273 --> 00:44:31.284
And I know it can feel very scary when you first start to enter into that area where you like, Kind of let go of control.

00:44:31.293 --> 00:44:36.043
It feels like you're letting go of control, but truly it's you're empowering yourself.

00:44:36.393 --> 00:44:37.083
You really are.

00:44:37.083 --> 00:44:42.384
You're, you're trusting yourself and there's nothing that feels better than that.

00:44:42.634 --> 00:44:43.664
And it is amazing.

00:44:43.664 --> 00:44:54.023
I know any client that I worked with that was courageous enough to like follow what I was trying to teach them and, and learning how to have maybe that more food freedom and just, being.

00:44:54.608 --> 00:45:04.969
In tune with their natural instincts at first, it felt terrifying, but they were so grateful afterwards because they felt like they could, you know, like they'd get a good workout in.

00:45:04.978 --> 00:45:05.768
They'd feel great.

00:45:05.778 --> 00:45:12.349
They'd get all those happy endorphins that come from that great workout, but then they felt like they had energy to show up for their kids.

00:45:12.349 --> 00:45:17.349
And they're so Um, and that's what it's all about.

00:45:17.358 --> 00:45:25.389
Why, why do we want to, you know, go through life feeling exhausted and miserable and grumpy all the time?

00:45:25.409 --> 00:45:37.768
Like if just to fit in a certain size clothes, like I just, it's not, it's, it's backwards and I'm hoping that we're changing that whole culture and that we're becoming much wiser than we have been in the past.

00:45:38.393 --> 00:45:39.664
Yeah, I totally agree.

00:45:39.713 --> 00:45:40.184
Well said.

00:45:40.963 --> 00:45:44.333
Thank you so much for your time and your wisdom.

00:45:44.393 --> 00:45:47.833
Is there any, anywhere you want to send people?

00:45:48.074 --> 00:45:49.463
Obviously the MixHer site.

00:45:49.463 --> 00:45:52.664
And I will say, let me interject here that I did get a discount code.

00:45:52.693 --> 00:45:55.773
So I will put that code if you want to try Metabolic Balance.

00:45:56.164 --> 00:46:00.333
I'll tell you that my, one of my favorite things to drink is the greens.

00:46:00.673 --> 00:46:03.934
I really love the mango greens mixed with the tropical.

00:46:04.963 --> 00:46:05.434
Help me out.

00:46:05.443 --> 00:46:06.563
Tropical something.

00:46:06.943 --> 00:46:07.454
Boost.

00:46:07.514 --> 00:46:07.793
It's

00:46:07.869 --> 00:46:08.378
Oh, boost.

00:46:08.409 --> 00:46:08.719
Yep.

00:46:08.909 --> 00:46:09.509
Her boost.

00:46:09.509 --> 00:46:09.768
Yep.

00:46:09.994 --> 00:46:11.853
The herb is tropical zinc.

00:46:11.853 --> 00:46:12.094
Yeah.

00:46:12.094 --> 00:46:14.204
So that makes a really good combination.

00:46:14.213 --> 00:46:15.414
I really like that.

00:46:15.954 --> 00:46:19.483
And I find the greens really help keep me regular.

00:46:19.503 --> 00:46:24.943
And it's just that extra insurance of, you know, I just don't need enough greens in the day.

00:46:25.003 --> 00:46:25.554
I just don't.

00:46:26.494 --> 00:46:26.873
don't.

00:46:27.173 --> 00:46:28.804
We all have great intentions, right?

00:46:28.804 --> 00:46:29.943
But that's what it's all about.

00:46:29.954 --> 00:46:33.423
Supplements are just supposed to supplement your already healthy diet.

00:46:33.764 --> 00:46:37.114
And we love making it easy and fun and enjoyable.

00:46:37.114 --> 00:46:37.864
And we know that.

00:46:37.864 --> 00:46:47.713
And so like, if we can give you the right nutrients in a fun drink that tastes delicious, that you're looking forward to every single day, it can do your body all the good that you're wanting it to do.

00:46:47.724 --> 00:46:50.364
Plus, it's just really good for us emotionally too.

00:46:50.393 --> 00:46:54.938
Cause you know, we, we often have emotional To our drinks, right?

00:46:54.938 --> 00:46:58.458
And so it just gives you a better option there, but I'm glad that you love those.

00:46:58.489 --> 00:47:00.628
we have a whole line of really great products.

00:47:00.628 --> 00:47:04.028
We try to be, you know, supporting you in all areas of your health.

00:47:04.039 --> 00:47:08.668
So yeah, go to MixHers, M I X H E R S it's mix hers.

00:47:09.268 --> 00:47:09.559
com.

00:47:09.559 --> 00:47:11.679
You can go and look at some of the products that we have there.

00:47:11.978 --> 00:47:12.378
I am.

00:47:12.563 --> 00:47:15.403
All for anybody asking any questions that they have.

00:47:15.463 --> 00:47:16.943
you can reach me on my Instagram.

00:47:16.943 --> 00:47:20.324
My personal Instagram is Cody Jean Sanders.

00:47:20.603 --> 00:47:22.103
and a lot of people will DM me.

00:47:22.103 --> 00:47:31.333
So whether it's questions about what product they should, use, or if it's questions about their hormones, I always try to do my best to be able to answer and point you in the right direction.

00:47:31.344 --> 00:47:36.804
At least, I also have a weekly podcast that goes out every single week called the it's her time podcast.

00:47:37.094 --> 00:47:57.498
And this is where we go into all the things, you know, Concerning our health and our happiness, specifically about hormones as well, but it, it allows me to do more of a deep dive into some of these questions like perimenopause, menopause, all of the things that we, you know, we want to know more about, and we just haven't always known so that we can, again, be our best, health advocates.

00:47:57.509 --> 00:48:01.588
So I'd love to connect with you there and, and hope that, you know, I'll hear from some of you.

00:48:02.409 --> 00:48:02.708
Great.

00:48:02.708 --> 00:48:03.548
Thank you again.

00:48:03.733 --> 00:48:04.233
Thank you.

00:48:04.762 --> 00:48:12.623
If this episode has helped you in any way, all I ask is for you to share it, share it with a friend or share it on your social media tag, me and tag Cody here to.

00:48:13.012 --> 00:48:20.422
I always get comments when I chat with new clients about how useful the free content is that I put out here on the podcast, but how it's totally different.

00:48:20.782 --> 00:48:29.813
When I'm applying it directly to them, I actually had a recent client say, I listened to so many podcasts, but coaching is like, literally, this is how you do it.

00:48:30.083 --> 00:48:34.313
The fact that it is being spoken directly to me, made me apply it better.

00:48:34.672 --> 00:48:36.143
So I thought that was interesting.

00:48:36.143 --> 00:48:46.523
And if you are looking for that extra bit of personalized help, be sure to schedule your free food planning session with me and see how much you can benefit link for that is in the show notes.

00:48:46.762 --> 00:48:51.563
Have a great week and as always, thanks for listening to the Eat Well, Think Well, Live Well Podcast