In this episode of Get Your Shit Together we chat about:
🧡 Ozempic trending for weight loss
🧡 Restaurant portions changing and we don’t totally hate it (+tips!)
🧡 The Food Compass and gov doing wellness wrong…again
🧡 Answering the common q: won’t I gain weight if I eat more?
🧡 More listener questions!
Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode79
Follow us on Instagram @getyourshittogetherpod
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Enroll in self-paced Strength Training for Happy Hormones (STHH)
Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Enroll in Root Cause Reset Course (self-study): www.rcrprogram.com
In this episode of Get Your Shit Together we chat about:
🧡 Ozempic trending for weight loss
🧡 Restaurant portions changing and we don’t totally hate it (+tips!)
🧡 The Food Compass and gov doing wellness wrong…again
🧡 Answering the common q: won’t I gain weight if I eat more?
🧡 More listener questions!
Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode79
Follow us on Instagram @getyourshittogetherpod
Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
Enroll in self-paced Strength Training for Happy Hormones (STHH)
Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Enroll in Root Cause Reset Course (self-study): www.rcrprogram.com
Hey babies.
Adina:Oh, hello.
Diane:Welcome back to another spicy episode. Woo.
Adina:boy.
Diane:Buckle up. Buttercups.
Adina:We're gonna have to, um, control ourselves with this one.
Diane:Yeah, mid-cycle. We're actually, mm, just entering Lal phase, so we'll see how fired up we get. We'll see. We'll see.
Adina:Yes,
Diane:you
Adina:I'm good. I'm, uh, you know, my kids have been in school all week, so better than the previous two weeks.
Diane:like finally, finally. Well, I don't have any kids in school as you know. Um, but Doug, my pug, if you've been following on story had 19 19 1 9 teeth pulled, uh, a couple weeks ago. I don't know if I mentioned it on the show, but. He's on the mend and he's getting his stitches out this afternoon and we are all glad because he also had a little lump removed on his, on his arm. So he looks a little Franken pug and he's finally cleared for going on longer W A L K. So also really happy about that
Adina:Aw. Also, I shared this with you in our group chat, but I don't think I had ever mentioned it to you before, and I definitely never mentioned the show, but when I was nine or 10, I think I was 10. I got 10 teeth pulled. in
Diane:baby teeth.
Adina:to the dentist. Yes.
Diane:teeth
Adina:Yeah. My teeth were like not falling out and my adult teeth were like getting ready to grow so they pulled 10 of them at once.
Diane:Was that traumatizing or what?
Adina:It was, it was, thank you for asking. Um, I had to eat mushy foods
Diane:Yep.
Adina:it was terrible and that's why I hate the dentist. Why do
Diane:And why you haven't been? Oh man. I was traumatized by really bad orthodontist, orthodontist in middle school. My mouth was always cut the fuck up. I had headgear at one point, if you wanna imagine what that looks like and rubber bands and springs for some reason. And at a certain point they were talking about breaking my jaw and resetting it and you know, I'll just live with an overbite. I'll live with my dog eating my retainer and now my bottom teeth have moved Invisalign. Not for me, man, dental stuff. But I will proudly say I am still a member of the No Cavity Club
Adina:don't you just wish that like we knew about Jaw Health and like we a price when we were we one s and we can make our own decisions about our dental health
Diane:Oh yeah. Yeah. And in fact, we have a module about Western a prices, a dentist slash a nutrition pioneer, early pioneer of the early 20th century in root cause. Reset my course. And I've had some students say, man, I wish I knew this. Or, oh, if only I could go back and, and eat differently. But hey, that wasn't our fault. We were just little, little bay bays doing our best, our parents doing, doing their best. And now we get to make these changes. But it's wild how much nutrition impacts our dental arches and our, our jaws. Ooh, that's a whole episode, but not what we're here to talk about today. Uh, as far as what we're consuming over here. The green egg, the grill is back out and ready for spring, and Neil has been just the sweetest this week. He brought me Costco flowers and all my Costco favorite treats. Made me breakfast the other day, like as soon as I woke up, it was ready and he had grilled salmon last night going with a bunch of herbs and lemon, just the sweetest.
Adina:Yum. Um, we are, it's interesting you mentioned the Green Egg as you always do, but I know. Sponsor us please. Green Egg if you're listening. Um, TNY and I are coming up on our 10 year wedding anniversary this year, and. Yesterday outta nowhere. I was just like, should we just get a green egg for our anniversary instead of like getting each other presents Because usually we like to do experiences. I do wanna go on a trip without the children, but we have to figure out the babysitting for that. So maybe we'll get a Green Egg instead.
Diane:That's exciting. What size are you gonna get?
Adina:I
Diane:as well go big,
Adina:we should get the biggest that we can, right?
Diane:gift that everyone can enjoy, and the gift that keeps giving, you'll love it. So who will be the grill master? You or Donnie? Are you gonna share that role?
Adina:probably gonna be me. It's always me. Um,
Diane:there's a learning curve, but keep your eyebrows.
Adina:keep your eyebrows, burp your green egg and let's make a brisket, you know,
Diane:Yeah. For those unfamiliar, it's the shape of an egg, hence the green egg. Oh, and it's green, if you can imagine. Uh, but when you're opening the egg, you have to burp it. You have to little let in a little air at a time so you don't create a fireball that burns back, burns all the skin off your hands and your eyebrows. Hair off your eyebrows.
Adina:Arrested? What's like a Stan Sitwell? You
Diane:You remember the, just the smallest characters on every show.
Adina:yeah. A Stan Sitwell. He has like no eyebrows. I think.
Diane:It's a
Adina:did he have like a genetic disease or was it like Hebrew burned them off? I
Diane:Or was it a fashion move? Yeah,
Adina:He had like little, um, he had little like eyebrow two PEs I think in the show.
Diane:I've heard that there are eyebrow extensions. Now. I've laminated mine, but you know, now we're just doing a brow gel. Anyway, nothing that we're watching over here. Looks like you had something up here. What's that?
Adina:Yeah. Okay. Well we ate. Sourdough banana muffins and they came out so good, so good. I just freestyled it a little bit so I can't really give you a recipe, but it was just a bunch of sourdough starter eggs, butter, all the mushy bananas, some flour, maybe milk. What
Diane:Yeah, that's how you make muffins. All those things.
Adina:just muffin stuff, you know.
Diane:do you put peanut butter on it? Because that sounds like, like peanut butter on a warm muffin. So it it's all melty.
Adina:no, I do butter usually, and my kids really like banana muffins with chocolate chips. But I was just saying to Donnie, I really like banana nut muffins. Like I gotta get like some walnuts or something, you know, like a real bakery banana muffin with like
Diane:Keep your nuts outta my muffins.
Adina:You don't get it. She doesn't get it
Diane:Do you put'em in your brownies too?
Adina:No. Ew. Who puts nuts and brownies?
Diane:Someone's gonna tell us that They do. Yeah. Not.
Adina:Not for me either. Um, yeah, so I made those sour do banana muffins and they like got like real sour doughy, you know, like the texture, almost like it had a crumb, like my bread, like there was nice holes in it. It was so fluffy. Really good.
Diane:Hmm. It's gonna crumb,
Adina:Make'em. Um, and then on the film front, would, should we call this a film? Um, we watched the Netflix movie look both ways from last year starring Miss Lily Reinhardt, who I just think is charming and I think she's excellent. I think she's not in enough stuff. She's very fun to watch. She's quite good. She's quite good
Diane:I had to look it up. I have not heard of this
Adina:yeah. So, okay, I'll tell you the premise of all. Yeah. Lily Reinhardt from Riverdale Fame. If you remember when I used to talk about that show a lot.
Diane:Mm-hmm.
Adina:Basically the plot of the movie is this girl is in college. She like sleeps with her best friend. It's graduation night, she takes a pregnancy test and they basic, it's like a sliding doors type thing where the movie plays out both realities. Like if she was pregnant and if she wasn't So like it's not great, but I enjoyed it.
Diane:It says 62% on Rotten Tomatoes, according to this little Google result. And the forgotten Wilson Brothers in this
Adina:Yes, and he is hilarious. Honestly. Could have done more of him, but both the like male leads are charming and I don't know. It's a cute watch.
Diane:Yeah. Ah, I really forgot about him. Okay. I'll add it to my list because I just, it's somehow has not come up. I simply watched, well, Neil made me watched some old nineties, Brad Pitt movie, seven years in tit.
Adina:like a great idea for you.
Diane:love Brad Pitt and his like nineties floppy blonde hair and his terrible German accent in this movie. Um, but seeing Luke Wilson in this lineup reminds me of my favorite Luke Wilson movie, Idiocracy, which I know we have mentioned here in the show. And
Adina:He's very funny.
Diane:it's su and it's just such a good movie. Uh, I feel like as we were outlining this episode, that movie came to mind and you'll find out why. If you've seen it. If you haven't seen it, please watch it. I think it's streaming somewhere. It's kind of old now. Idiocracy.
Adina:All right. Shall we get into the meat of this one?
Diane:Yeah. Let's get into the Idiocracy of some trends that are running amok right now. It's a very timely episode, I think, right? I mean, we were chatting about it and Adina was like, I feel a podcast episode coming on. So here it is,
Adina:Here we are. Got right down to it. The turnaround time on that one was pretty crazy. We had this conversation like yesterday.
Diane:Mm-hmm. Mm-hmm. Well, what's it about? Set the stage. Set the set the mood,
Adina:All right, well you know it's p right now we are chatting Ozempic, we are chatting Appetite suppressants. We are chatting Semaglutide. What else we chatting Diane?
Diane:new food guidelines or ranking systems that the FDA ha will be rolling out. They've approved something and excited to talk with you about what that looks like. We're talking about other trending treatments. Oh, a whole lot of good stuff. Well, a lot of not good stuff to get into, and maybe you've heard of some of this. I know that Ozempic in particular is making its rounds on social media. In fact, I think there's like several million, uh, results for that hashtag on TikTok. So it's coming up. Unfortunately, this is not sponsored in any way,
Adina:Are we going with the title? Is Ozempic Right for You? on this episode?
Diane:Perhaps unless we find something more punny and silly and, you know, otherwise polarizing. This could be a polarizing episode too, but what we want to share with you is this current trend. Maybe you've been wondering if any of these solutions are right for you, why you're hearing about them so much, and what you can do instead. As always, there's gonna be some nuance here. A lot of nuance here because things aren't always black and white. Yeah. We're gonna start there. Let's, let's go ahead and jump in. So what is Ozempic? Maybe you've heard of it, maybe you haven't, but this is a non-insulin drug, at least when it was first created a a couple of years ago, or FDA approved non-insulin drug that works with your body's own ability to lower blood sugar and a1c. Sounds promising, right? So it's designed to respond when your blood sugar rises and helps your body to release its own insulin. It was first started or introduced as a drug for adults with type two diabetes, and it also started being used to help people manage or change obesity. There are other similar drugs to Ozempic that you might have heard of. Wego V I don't know how you pronounce that, and Mojarro. Wego. V, but Ozempic is the one that is having a moment.
Adina:Well, it's got the influencers behind it. As we always talk
Diane:the influencers, that's French for influencers. if you weren't
Adina:influencer budget is strong.
Diane:I mean, doing a little Google and little research for this episode, I saw a lot of YouTube vlogs. I saw tos showing how people are using it, and I'm also seeing a lot more celebrities who are talking about it. I know
Adina:I mean, Jimmy Kimmel made a, yeah, he made Ozempic joke at the, in his
Diane:Mm-hmm. like, are people doing it in the bathroom? So it started as this drug to help people manage their type two diabetes. But it is now being used off market as a lot of drugs end up ha uh, being used for other other uses. So that's something that's, that's why it's trending now. So the way that it's, it works, it is a weekly injection that you can. Stab into your, your tummy, your thigh, your upper arm. And this is from the Ozempic website. So basically it helps the pancreas make more insulin when your blood sugar is high, helps prevent your liver from making and releasing too much sugar. And, and this is where I think it starts to become that, uh, weight management solution. It slows down food leaving your stomach, so it impacts appetite. Your stomach empties more slowly and so people are feeling like, cool, this is a once a week option to help manage or reduce weight. Hmm hmm.
Adina:Hmm
Diane:So we don't need to get into the nitty gritty of how it works, but, um, Ozempic and other drugs like it are glucagon-like peptide, uh, drugs that are little protein, little proteins that suppress the appetite. It's taken once a week. And on the Ozempic website they say that it's, well, they kind of bury this. It's best used along with diet and exercise. Hmm. Um, they also have safety info on their site that I'm sure no one looks at. Like, when was the last time someone looked at an insert for like, anything? Um, but it says most common side effects, nausea, stomach pain, constipation, diarrhea, vomiting, not so fun.
Adina:no.
Diane:no. And also on their website, they have some, some tips for mitigating nausea, like eat, blend, low fat foods, crackers, toast, rice. Don't lay down after you eat, don't eat greasy food. Eat more
Adina:can get, we can get behind that
Diane:like some of these, okay, go outdoors for fresh air. We always like that. But then also, I mean, now that I'm more aware of some of these like side effects or the fine print that they rapidly skip over in commercials, it's like, whoa, whoa, whoa. So Ozempic may cause serious side effects, including possible thyroid to tumors, including cancer in studies with rodents, ozempic, and medicines that work like it caused thyroid tumor. Why can I not say that? Thyroid tumors. Thyroid
Adina:I gotta tell Minnie that one's a tongue twister.
Diane:including thyroid cancer. It is not known if it will cause those in people, but it did in rats. Oh, okay. Great, great, great. Also, of note that this has only been around for a couple of years, so we don't have long term studies on this yet.
Adina:I'm about to say a sentence that's gonna piss people off.
Diane:Oh, oh, lay it on us.
Adina:you know what doesn't have side effects? Just like eating nutrient dense whole foods, getting sunlight and strength training
Diane:Oh, there it is. But you can't monetize those things, aina. You can't monetize those. Not as easily
Adina:And they're harder to do.
Diane:Yeah. And this is an
Adina:to do. Yeah.
Diane:You can take a shot once a week. Ooh. And also, how far will this put you back? How much does it cost? I know there, there is some insurance that will cover it, especially if someone was seeking this or their doctor's recommending it as a solution for type two diabetes. But increasingly there are people who are trying to get this prescription to help them lose weight. Right. So may not be covered in those instances. So this will put you back around$892 for a monthly supply without insurance. Depends on your insurance, how much that's gonna cover, but just about a thousand thousand dollars a month.
Adina:Yeah, that is steep for like the rest of your life. Also, cuz like you can't come off a medication like this
Diane:yes. Which brings us to our critiques. Obviously you can imagine if you've been here for a minute, that we're gonna have some, so first up, the cost, a recurring thousand dollars cost, and this is. I mean, introducing a long-term drug but also introducing side effects and nutrient deficiencies. Oh, so physical. I kind of lump these into like what are our critiques on a, in a physical sense and social cultural. So first up, needles. Ouch. I put ouch Chi Wawa in here. Uh, gotta gotta inject myself once a week, personally, not a fan. Next up, we have to talk about the impact on our gut health hormone and metabolic health. You just heard us talk about those common side effects of this, the common ones being nausea, constipation, and the ria. Things that we frequently are counseling our clients on. So some things to think about here. The fact that it slows stomach emptying. Anyone who's been through cos reset or work with me one-on-one, know that we're, we're not trying to have food, just sit around, hang around in our stomach. Many of us already have that happen. Um, Because our gut and our metabolic function is low, and so here it's being crazed as well, slowing that stomach emptying so you feel fuller, easier and longer. But you guys, if food is just sitting in your stomach as that, um, hopefully stomach acid increases. Try to break that down. It's sitting and it's aggravating that lining of the stomach. So I think this is where some of that gastritis or like, or nausea reflux is happening. For folks that stomach pain, that's one of the really common side effects. And I'm wondering about what we would see on a GI map or what we would see as far as like bacterial overgrowth. The food is like slowly sitting in there, you know?
Adina:Yeah. It's again, a case of here is drug that does this one thing and ignores how it impacts the function in the rest of the body and. We are not saying that like diabetes isn't a serious thing and we're not saying that lowering your A1C isn't good and you know it. I think people are going to defend this drug because of its approach of like, it works with your body's ability to lower blood sugar and a1c, but
Diane:promising.
Adina:right, again, we can lower blood sugar, we can improve a1c, we can improve your body's ability to release insulin, which is the function of a drug like this. Like we can do all that stuff without paying a thousand dollars a month without impacting all of these other systems of the body. We might even say all the things we would implement would improve all these other systems in the
Diane:yes, we would say that because we've seen it happen hundreds of times with clients, and this is not turning right into a pitch to work with us. That's not what we are intending, but like can you imagine if we told someone, oh yeah, I can fix that. X issue, whatever that is. And also you're gonna have, but, but you're gonna have diarrhea and you're gonna have headaches and, um, you are going to have diarrhea all the time. Like, that wouldn't sound, so that wouldn't be a great pitch. Oh, and by the way, you're gonna pay me a thousand dollars a month for it.
Adina:You know what's interesting too? We, we've talked about this a lot. Like we've looked at clients, food and mood journals and it's been like, This mystery of, oh, this person is, you know, following the protocol and they're doing this and that, and they've been feeling better in a lot of accounts, but we just can't kick that diarrhea or we can't kick those headaches. And then they like neglected to tell us that they're taking a prescription medication and we go and look up the side effects and like first side effect is diarrhea or first side effect is headaches. It's like we just,
Diane:of it reminds me of like metformin, that's a very, that's a common one that people are, um, put on to manage for P C O S, for, um, insulin resistance. And one, the most common side effect I hear from clients who have taken that is diarrhea lu stool.
Adina:Yep. And, and it's just like we're, it's this puzzle. We're looking at their food journal and they're following the protocol and they're doing this stuff and then we're like, oh, okay. You neglected to mention that you are taking metformin and this diarrhea started when you started taking metformin,
Diane:And that's not to fault our clients whose journals we've reviewed. Not at all. Like I think sometimes it's glossed over, like this is going to solve X issue, but then it's glossed over the side effects that are pretty common for stuff like that. For sure. And so something like ozempic, all right, you're lowering your appetite, but your nutrition needs remain the same. Like so you feel full. but your body down to the cellular level is still like, okay, where's the stuff that I need to do? The thi to do all the things. So, oh, the fallout from this is just exacerbating nutrient deficiencies. And so many of us are already stressed on the hot stress express. We're burning more of those nutrients and Oh, just don't love it.
Adina:I'd love to hear anecdotal evidence of like cravings and also I'd be curious if those were suppressed by the medication. And I'd be curious to hear like if someone got off the medication, what cravings were like.
Diane:I did see some stories. So in preparing for this episode, I saw some people, uh, interviewed in various articles talking about it in one woman said, I see all of these, um, suites in the office now, and I just don't crave them, or they don't sound appetizing to me and I feel better than everyone else. And it was like, oh, okay. Lots to unpack there. Um, but they felt like they didn't have the craving. And then, They all, all the people that I can think of, were still actively using it though. But, um, what's happening is you're kind of dampening that, but you're not getting to the root cause, which is the recurring thing that we see with so many of these conventional solutions is, okay, we've kind of made you feel more full, but we didn't actually deal with the underlying issue. How can we satiate you? How can we nourish you because your body's looking for that for a reason. And I mean, time and time again, we've seen clients who, I'm thinking of one who went through, um, my plus coaching who said that she had this in these insatiable sugar cravings. She felt like the sugar monster was really strong. The men in black scene always comes to mind more sugar. And a few weeks in the program we were working on balancing her plate, balancing her meals and snacks, so she's not dieting, we're in fact adding more food. Um, and made her feel more satiated. And she was like, I haven't thought about how I need to have a dessert. Anymore. It's really shifted things for her.
Adina:That's interesting. Like I'm, I'm curious about, because yes, suppressing appetite might ha impact that, but also if it's acting on blood sugar, like that might be the sole reason for cravings like that going away.
Diane:I saw that there's like two mechanisms with this that like it's affecting something in the brain, but also in the stomach to feel that kind of distension feel that fullness locally, like at the stomach, but also it's affecting the brain with this medication.
Adina:It's interesting also that this area side effects are specifically thyroid tumors because we know that thyroid is the master regulator. Our, our metabolism and lowering your appetite is going to slow metabolism, slow thyroid function. Um, this is interesting. This is all very interest.
Diane:right. I thought the same thing and. It is a long-term medication. So I wonder about long-term effects on the liver. Now we, I want to have a disclaimer here that like medications, I'm not like black and white. Oh, get off all medications and don't start or stop a medication without consulting with your doctor. Absolutely. Um, but whenever someone is taking a medication for long periods of time, that's something extra for your liver to process. And so we want to make sure that we are supporting that liver while that is part of the equation. Um, and may and by managing blood sugar balance, it's also going to help with liver support. But it's a lot to process. It's a lot to process.
Adina:Yeah. I actually did wanna just mention too, when you were saying that, that like our hope is that you're not listening to this episode and feeling like a whole bunch of guilt if you are on a prescription medication. Like I know we were talking about metformin. Plenty of people take thyroid medications as well. there are certainly holistic ways to manage a lot of the stuff you were on those medications for. However, for some people it's going to be a combination of both, or it's going to be a process before you can get off a prescription medication. Like there's a lot of stuff that needs to be in place. For example, like liver working better blood sugar balance. Like we can't just cold Turkey think that we're going to function properly if you've been relying on a medication. So again, like Diane said, do not just get off of medications from listening to our podcasts. It's something you need to work on with your doctor, with a team that's going to support you to support your body. Um, but again, no shame in the medication.
Diane:totally. Yeah. I've had many clients who are on a medication and their long-term goal is to. Live and thrive without it. So while they're on it, we're working on all the foundational things that we need to do anyway. Eat, sleeping, stress management movement, and eventually they're able to taper off, uh, many of them. So,
Adina:Yeah, I think, yeah, like I think it's important to recognize that we can rely on a medication, but we need to be honest about the side effects that come along with it and how it acts in the body so that we can support the body the best way that we know how around that, you know.
Diane:Yes. Yes. Someone asked in the dm. So I put up a question box the other day asking if people had questions or comments about this episode, and lots of people submitted things. So here's a question. Are there any studies of long-term ozempic use or like what happens when you stop? No, the longest trial no, uh, the longest trial was just under two years. And this is a relatively new medication. And this is from an article in the cut. A recent study funded by the company acknowledged that cessation of semaglutide treatment led Stu Stu led study participants to regain most of the weight that they had lost within a year. So either stay on it for a life or come off of it and then have that rebound. And we see that a lot with like, I mean, this is medication aside. We see that a lot with like chronic dieting where okay, you're seeing this short term, uh, result or maybe some smaller little results while you're on that, but then when you come off, it comes back because just foundationally, there are things missing there.
Adina:Exactly, and especially a medication like this that's acting on appetite. Certainly if you stop taking it, and now we have lowered metabolic function considerably, right? Say you were eating 1800 calories a day and now because of your ozempic, you've been eating 1200 calories a day or a thousand calories a day, which is a criminal amount of food for an adult human. Just make sure we're clear on that. Um, and then all of a sudden you come off the medication and your appetite is no longer being suppressed. So now you start eating 1800, 2000 calories a day, which is a good amount of food for a growing adult. But if your metabolism is so suppressed, you are not turning all that food into energy. You are storing a lot of that. Food is fat, so
Diane:Mm-hmm.
Adina:it's gonna be not good.
Diane:Yes. Not good. No. Bu no.
Adina:And again, it's not, when we talk about that kind of stuff, it's not just that like the bad thing here is gaining weight. The bad thing here is also that that is not healthy for your cells to be storing all of that as fat instead of using it as fuel. We want to make sure that our metabolism is doing its job and that every system in our body is doing is its job. And the way that we get the food to be used as energy and to get inside of the cell is by having a good functioning metabolism. By having a good functioning blood sugar balance, by having a good insulin response. All that stuff like we need sugar being pulled into the cell effectively, not synthetically by a medication that's going to stop doing it when you stop taking it.
Diane:Right. We want to, if you're thinking of your metabolism as a car, first car analogy, oh my goodness.
Adina:it's been a while.
Diane:It's been a while. You want that engine to work more efficiently. So you want to improve your miles per gallon. I almost said miles per hour. you wanna improve your miles per gallon, not just add more gas to the car. Is that, you know how I much, I, I know about cars. That's what we're trying to say.
Adina:that's right. Basically like if your cells aren't working well, you can't just like, put more stuff in. It hopes that it works better. like
Diane:you add more blinker fluid. Like someone could convince me that, that my, that's something my car needs.
Adina:you know, the you know, when, um, that office episode when Andy is like the mechanic and he is like, you got a, a leaky spark tube, so your car is totaled.
Diane:I'd be like, yeah, that, I mean, that
Adina:That sounds right.
Diane:All right. Oh, well that brings us to our social and cultural critiques of something like Ozempic getting so popular
Adina:This is probably the worst of it for me.
Diane:The worst. I think the older I get, the more I just cannot stand like celebrity and pop culture stuff, especially when it's celebrities like telling us how to fuel and take care of our body. Yeah. How to be heal healthy, So celebrities and influencers are praising it, praising these drugs for weight loss in short timeframes. I've seen Elon Musk talking about it, Mindy Kaling and Amy Schumer. and those surprised me because I thought they were like all about loving your body. And I also wanna say here a little disclaimer that I do think that you can make, have physique goals and love your body. Like they're not mutually exclusive. And I support people doing what they want. Like if you want to get a BBL L, cool. If you want to get filler, awesome, go for it. Do it if you want to. But it's sad to see just some of these celebrities wasting away and beyond things like Ozempic. We're seeing like this nineties heroin chic, super, super rail skinny. Any
Adina:Are we doing this again? Like what are we doing?
Diane:Yeah, I thought that we moved past that. I thought we moved past that. But we're seeing celebrities show up to like the Oscar red carpet and like, whoa, whoa. They had massive weight loss in such a short amount of time. And rapid weight loss
Adina:I'm so mad.
Diane:Praise. Yeah. It's when it comes, when it's physique changes at the expense of your health, that's where we start to feel violent. So.
Adina:I'm raising a daughter. I'm so mad. Like, why are we using appetite suppressants again? We did that already. Like let, we were raised by a generation that did that. Like enough, it's so stupid.
Diane:It's so stupid. And, uh, recently there was another video, which I think we might talk about later in this episode, A celebrity talking about their. They're a diet routine, and then people reacting to that and then slamming the celebrity. And so I know where some of them are coming from, but at the same time, I also feel for some of these celebrities where people are just picking apart the way they look, the way they move, the way they eat everything too, which I don't like that side of it either. I think that can be pretty toxic. And I can only imagine the pressure that these celebrities and female celebrities specifically are under. Like, I mean, you might leave your house to go get coffee and there's like a photo of like a bad angle of you with your eyes half closed and they're like, oh, she's a mess. Like It's just so, it's a lot of pressure constantly.
Adina:I was upset to see that. Well, let's talk, let's be more specific about what we're talking about, because I think it will be helpful for the audience, but basically Gwyneth Paltrow was in some interviews talking about how she like has coffee and then soup and
Diane:she has coffee and then I think bone, she said bone broth, which we like bone broth, but with other things. Bone broth for lunch at like noon. And people were saying, oh, well look at her skin. She looks so haggard and
Adina:Yeah, and
Diane:awful.
Adina:that's the thing is like, We are no better than the people who are criticizing people for being overweight if we're gonna go ahead and do that. You know what I mean? Like I think we just have to stop all of this like,
Diane:Like if she had a bunch of Botox. But she's very, like, she's been about skincare. Like, I like her sunscreen, I've tried Supergoop Sunscreen has a nice finish. Um, but if she was like mega Botox, people would have something to say about that. So it's almost like this lose lose situation for women in, in media and
Adina:Can't we all just like eat steak and butter and lift weights and be happy? Like, can we just stop with all of it?
Diane:Right, right. Ugh. We do like bone broth though, Gweneth. Let's just add some more to it. But, um, in this article I was reading it said, when asked about the unpleasant risk of bloat, constipation, diarrhea, those side effects of ozempic one talent publicist. Put it bluntly, who cares? Everyone who works in this business has IBS anyway
Adina:Right. Try, try, try, try.
Diane:we are normalizing ibs, which has such a big like stress mental, emotional load component to it. Um, chronic dieting component. We did a whole episode of I B S D. If, uh, that is something that's been part of your, your history, so, but oh my gosh, that, that quote right there, who cares? Everyone has I b S anyway. Let's just add more stomach problems to the
Adina:You're gonna be shitting your pants anyway. May as well be skinny
Diane:Gross
Adina:So
Diane:we, we thought we moved past that. Uh, Yeah. And then, um, someone else said how quickly we've abandoned our contortions and commitments to body acceptance as soon as a silver bullet like ozempic comes around. Oof. Which is why it seems like it's still kind of hush hush in Hollywood. But, um, I've seen a lot of like blind items on some of these accounts where they're talking about how rampant it is right now.
Adina:Right. Like perhaps, perhaps people were like down with body positivity cuz they felt like they had no other choice
Diane:Mm-hmm.
Adina:and now they're like, haha,
Diane:A quick fix spoiler. There is never a quick fix where it may appear as one, but
Adina:No such thing as a free lunch. You know,
Diane:I hope as we've illustrated to you here, there's side effects and other things to consider and it's not a sustainable long-term solution. Uh, so another critique that maybe you've heard is people are saying that. this, this trend of using ozempic for weight loss is taking medication away from type two diabetes patients. So it's harder to get harder to get scripts, which may be the case in some areas For sure.
Adina:I, this is just, it's a hard one for me because I'm feeling spicy about this approach to diabetes as well. And again, hopefully you know us well enough to be able to like listen to this conversation with open hearts and open ears. But there are so many tools in our toolbox to improve A1C numbers, to improve insulin sensitivity. they're harder. Like you have to take responsibility, you have to put in the work, you have to show up week after week, but we're just doing everyone a disservice when we are not talking about those solutions and we are not talking about true holistic health and longevity. And again, like we talked about in our medicine disclaimer section at the top of this episode, maybe in conjunction with those things, you still might need some medical support. But I don't know, I just feel like the conversation is so upsetting around so many of these things, and it's not just diabetes, like we know how
Diane:even autoimmunity too.
Adina:Yeah, we know we're in crisis, like we are in a chronic disease crisis, and the solution is not just prescribe more medication.
Diane:Mm-hmm. but that is the most lucrative one for the people who make these drugs. And also too, I mean, doctors are pushing. I'm, I actually just in talking about this episode on my story had people were saying my mom was, um, pressured by her doctor to try this. My doctor keeps bringing it up to me, but I have hesitations and don't really want to go to that. So some doctors are pushing it and maybe they get this kick a
Adina:Sounds familiar. sounds familiar. Did anyone read The Empire of Pain or watch Dope Sick? Like
Diane:We'll put it in the show notes if you haven't. Those are definitely some to, to add to your watch or your read list.
Adina:whenever there's something that every doctor is recommending left and right and you're feeling pressure from them, like, let's ask some more questions. Let's figure out what's really going on here. Let's figure. How many campaigns are going around for these doctors to be prescribing these medications? Like what is going on behind the scenes right now?
Diane:And
Adina:We've said this on the show before, but that meme just resonates for me is like if your doctor is prescribing a medication without asking you about your diet, about your exercise, about your sleep, like you do not have a doctor, you have a drug dealer,
Diane:Mm-hmm. I know, that's right. They also are, I know there are well-meaning doctors out there who are part of a system where they only have like seven on average, seven to nine minutes with their patients. So they don't, and they're not fitness professionals. They don't have much time with people. And there also are patients who. Maybe don't want or aren't ready to try something, um, that's more involved. But yeah, our model is really, really shitty. We need it to be more integrated with coaches, with movement, movement professionals, nutrition professionals. And unfortunately, that's just not the case. Now, Ozempic on their website, they, they do have some lifestyle tips, uh, buried but they're there. I found clicking around, um, at the bottom of a page somewhere. They had beginner, intermediate, and advanced workouts, but it was like three different workouts. Just one beginner, one intermediate, one advanced, and it was loosely strength training. Very, very loosely. It's not a program
Adina:we know about exercise
Diane:we know about it. Here
Adina:Just letting
Diane:the bottom of this page.
Adina:Should we talk about the post article you sent me?
Diane:Oh yes. Okay. So there was a New York Post article that I found, and it's all about portions are changing at restaurants in light of this ozempic weight loss trend, because they're like, oh, well people don't, people would like to opt into an ozempic portion. So something smaller. Now, pros and cons here. Pros, generally, American restaurant, Porsche, Porsche, PORs sizes, Porsche portion sizes could afford to be smaller, specifically with carbs. So how many times have we gone out to eat? And I'm just thinking like of to brunch, right? Maybe I'm ordering like a breakfast skillet and they're like, oh, you want home fries with that? Yes, I do. And they give you like three full cups of potatoes and like a little, little tiny bit, maybe an ounce of sausage, and you're like, okay. Uh, or in this article, they showed a photo of pasta. and on the left it was a huge bowl, like a, no one needs a box of pasta. No one needs a full box of pasta than themselves. Like talk about your blood sugar roller coaster. There it is. And then on the right it showed one. I'm like, okay, that's a no. That's a solid amount of carbohydrate. Let's add some more protein to it. So let's adjust those portion sizes perhaps. But can we also increase the protein to curb that blood sugar spike?
Adina:Yeah. Like we are down for adjusting the portion sizes, but we are also down for balancing the plates and like gimme more protein. Have you ever gone to a Pou Okayt shop and gotten four cups of rice with like three cubes of salmon on it?
Diane:like, what am I supposed to do with this? Where's the beach? It's cheaper for restaurants. I think we've talked about this in past episodes. I'm glad that you found somewhere that will actually give you
Adina:Yeah.
Diane:a growing girl's amount of food.
Adina:mm-hmm. if you're in the Tel Aviv area, the PO shop near Lavinsky market, I need to look up what it's called. But if you ask them for double like fish, they give a very, very healthy amount of protein. It is so much fish that they give you. So if you just stand to the counter and police the amount of rice they're putting in there, you can get a normal portion size rice, and a normal portion of protein.
Diane:that's kind of, that reminds me of, I, I'm sure I've mentioned it here, but just in case you haven't heard, when I go to Chipotle and you're watching them make your burrito bowl, of course it, it depends on who's working, how generous they're feeling. But I ask for a burrito bowl. Here's my, here's my order. I call it the big die die, cuz like if you order online, you have to put a name and I say the Big Die die. And they like print it out. So I say light rice, because if I don't, they give me legit like three cups of rice. And there's. Yeah, there's no room for the rest of the stuff. So I say light white rice, no beans. I say steak. Okay. I say steak. I watch them put a piddly quarter cup of steak and I say, can I have a little more? And last time I did that, they gave me a good amount of steak. Sometimes they're like double steak. This bowl has double steak and they charge you extra. But sometimes it's, it works, so it's worth a shot. And then I do double fajita veggies.
Adina:Oh yeah. Um, that's like me at a carving station, like whenever I'm at, like a wedding or anything and they have a carving station, I just stand there and go, uh, another one. An just a little more. Yeah. Another one,
Diane:Do you say it in your best, all of our twist mo please. I'm hungry.
Adina:It reminds me of, um, when Ron Swanson is in the grocery store and he keeps asking for more of the vegan jerky and putting in
Diane:Or was it Turkey bacon? No, it was, it
Adina:vegan jerky. He's just like another one.
Diane:It throws it away. And then April does the same.
Adina:the best. What? What a duo.
Diane:Now we are all for, like we said, the portions changing, but we want them to be more balanced. We would like them to include more protein. We just generally though, as a con, hate the normalization about eating less because we're constantly fighting. We wrote fighting, but not fighting with our clients. They're usually open to it. Um,
Adina:I feel like we fight with some clients
Diane:of them, they're like, I don't wanna, which we'll come back to that, that metabolism stuff here shortly. Um, but just too many clients and women in general come to us not eating enough, especially around proteins. So
Adina:Not eating nearly enough.
Diane:nearly, yeah. Whew. It is an ongoing thing. Um, so we're big fans of if you're dining out or if you're going through the, the Chipotle or the poke shop, Asking for extra protein. Now, let's say you do get a big pile of potatoes or, or carbs, you can always store that away. Save it for leftovers. Cuz it's just, I mean, so much a box of nudes. I'll be taking a nap in half an hour. You know? You know?
Adina:Oh yeah. We know. Yeah, we know. Anyways, it's just important to understand that the food you eat and the balance of macronutrients that you eat, and the choices you make about the foods has a large impact on your health. And something that's really upsetting is that we're just trending in the wrong direction with a lot of this stuff. Like I did you hear about that Dr. Fatima, Cody Stanford stuff. Basically This is a doctor who has made very bold claims that obesity is a genetic disease and that diet and exercise and quote unquote willpower don't really have anything to do with it.
Diane:Like, you're just doomed. Like if your mom has diabetes, has type two diabetes, you'll have it. Like,
Adina:Mm-hmm.
Diane:have, have,
Adina:even diabetes. Obesity. Obesity.
Diane:uh, Uhhuh? Uhhuh.
Adina:Which obviously often comes along with a lot
Diane:Right. Has she been on PubMed at all?
Adina:it's really wild. And not only that, but Biden appointed her. as like his advisor to dietary guidelines or something.
Diane:But mess. This is where I start to think of idiocy, like, especially when we see the next, uh, Thing we're gonna talk about, but we know that epigenetics plays a role
Adina:So, yes, let's explain real quick what epigenetics are. Um, if this is a concept you have not heard of. Basically the simplest way to put it is that you have certain genes that we can turn on or turn off with diet and lifestyle choices. And so if you are a person that has the potential
Diane:the predisposition, if you will.
Adina:yes, for certain genetics, you can control what get gets passed on to the next generation based on how you take care of yourself.
Diane:Mm-hmm.
Adina:The types of nutrient dense foods that you eat and the strength training that you do, and the stress management that you do, and all the stuff you do to support your hormones and metabolic health and your thyroid. Like those things do have an impact on the next generation. So yes, you can pass these things down, but it's not that like you are doomed and your future generations are doomed because of these genetic components. You
Diane:like predisposition is the gun and then your food and lifestyle is the trigger, whether that pulls it or not, right?
Adina:Yeah. So like, yes, there is a component of these things being passed down, but we have more control over it than you are being led to bleed. And like, yes, it's true that we know that in homes where parents are obese, children are exposed. Certain foods, certain habits, um, you know, often it's about access and socio-economic status as things play a role for sure. But to say that, to just completely take authority off of the individual for our own health, it's really minimizing. It's so upsetting. Like, I don't know, I get really worked up about these things because I think in a lot of cases people will argue like, oh, it's so much easier to just view all these things as genetic, or it's so much easier to just take medication, and we're just undermining all of these humans who are capable of taking care of themselves, you know? And
Diane:Yeah, it's frustrating to see, and I think it's just another way that it, that we've collectively started to outsource things to something or to someone else, be it through Ozempic or a shake, or, oh, well my mom had it, so I'm gonna have it too. And that's just a story that I want, want to subscribe to. I mean, I've had family who are like, oh, well so and so-and-so in our family, they had this, so we will, like, there's nothing I can do about it. It's, it's upsetting to hear, especially when I've watched loved ones who. they work in the conventional medicine system and they just tell themselves like, well, I'm gonna have it, so I may as well just, you know, wait until I do, and we've done an episode, I'll link in the show. Now. It's like, what to do if you, if you're making changes, you, you see loved ones, you wanna help, but maybe they're really resistant to it. Like how to navigate that for yourself and maybe for them. But it's, it was hard to see because you see like loved ones who are so entrenched in that, that story of, well, only conventional medicine can save me and I'll have to take this thing. And I don't have it yet, but I will. So I'm just going to not do anything now or, um, just resign myself to that story. And it's, it's frustrating.
Adina:Yeah, okay, so here's something else that happened that has us little fired up. Basically, this chart came out of Tuft's University as this new food compass that the FDA is looking to for how to release guidelines around
Diane:rank food
Adina:Yeah. And this compass is so banana town like. It's so backwards. Bananas. Oh my god. It's horrible. So
Diane:We'll put a photo, we'll put the chart in the show notes
Adina:Yeah, basically, just to paint you a little picture, things are ranked, I don't fully understand their compass. I don't fully understand the foods that are on this chart, But yeah, basically you get a score from one to 100, 100 being the best. And so like Kale received a 100, which you've heard us talk about. Kale, kale's fine, but it is not the nutrient powerhouse that you are being led to believe when we're talking about nutrients per calorie of food. And then four slots under kale is frosted mini wheats with a score of
Diane:very specific. Like when you told me about this chart, I thought it would be an array of different real foods and ranking those, and they're like, okay, okay. Yeah. Maybe we can talk, like if you think of the the glycemic index of foods, we're gonna look at actual foods, but this is so specific that it's like frosted mini wheats, specifically not unfrosted, frosted
Adina:all the way at the bottom with a measly score of 26 is ground beef hanging out with ground beef. The worst food hanging out with ground beef is a score of 28. Whole egg fried and butter You know, what is 1, 2, 3, 4, 5, 6, 7 foods above whole egg fried and butter. That would be butter. Butter. That would be lucky. Charms with a score of 56
Diane:Lucky Charms. You heard it here folks, or you heard it in the Tufts food Compass. Lucky Charms is so much healthier than ground beef and then whole egg fried butter. And you know what's just slightly, um, less healthy than Lucky Charms. Canned pineapple in heavy syrup.
Adina:Why in heavy, syrup I
Diane:heavy heavy syrup. And what is also strange about this bizarre stupid chart
Adina:Well, it says select items in the
Diane:like, but like how
Adina:It's just like how to understand the compass. But this thing is so stupid,
Diane:like who's eating? Who's eating? Okay, there's millet. Who's eating the canned pineapple and heavy syrup? Like I would've chosen like manor and orange. Like there are so many other fruits. It's just so specific, uh, but just so funny slash terrifying that ground beef is supposedly the worst again. Have they played on PubMed? Who made this? Oh, and spoiler. Financial conflicts of interest distorted this ranking. Imagine that a system that ranks products was funded by the makers of those products. So they decided that things like, uh, cereal, lucky Charms, Honeynut Cheerios, frosted Mini Wheats are healthier for you than real Whole Foods.
Adina:Yeah,
Diane:Get the fuck outta here.
Adina:duffel, I wanted to bring this up because when we talk about the conversation of access and we talk about the conversation of, and not just in the extreme cases, I'm speaking for everyone, like it is hard to shop for food. It is hard to budget for real foods. However, when we talk about nutrient density and we talk about building our plates, and we talk about, like Diane and I have been talking about this from day one, we need to look at good, better, best. It is not just about buying the perfect raw grass. Option or the,
Diane:Slaughtered in your backyard. You know his name like
Adina:it's not always about making the perfect choice. It is often about making the better choice. And there are so many ways to better our health and better our outcomes. And even if you are taking a medication, support your body better for better health outcomes by making the better choice and charts like these and proclamations that everything is genetic and there's nothing you can do about it. With die in lifestyle, we are just taking so much power away from individuals to better their health. Like what we need is large scale education around how to make the best choices within your budget, within your access in your communities, because. God, there's just so much more we can be doing for our communities and it's so upsetting.
Diane:yes it is. And a chart like this, what's absent from this is teaching people how to choose those components within their unique budget. So, um, yeah, maybe there are some people who can make their own ricotta cheese and cream their own butter and slaughter their own pasteurized chicken that only ever ate like the finest food Like maybe there's that. But then if you are on the opposite end of that, how do you make the best choices with what you've got? And if you're looking at charts like the, these, it's. like micromanaging the micronutrients and we're looking at which food has the most, I don't know, fiber. This one has the most vitamin. It like what we need to do instead is teach people the basic building box and how to implement them in their budget. Like how do we choose a protein fat in a carb round out our plate? People
Adina:you see my video of mini talking about sushi
Diane:yes. She's like, it's the perfect food for everybody. is sushi. Can you actually just like drop that into this episode because the audio was so cute
Adina:minnie is always teaching us how to balance our blood sugar and balance our plates. I love sushi because the sushi has fat, carbs and protein. The rice is carbs. The, the avocado is is fat and the, and the fish is protein. Amazing. It's a perfect food. I know. It's the perfect food for everybody.
Diane:Wait. I love her. And you heard it here. Sushi is the perfect food for everybody, but
Adina:we just teach people, if we teach people what's on their plate and what could be on their plate, we can do wonders for our blood sugar, for our insulin sensitivity, for our a1c. And it's like, man, we can do that within our unique budgets. We can do that with whatever we have access to. It's so simple. It should be so simple. And obviously there are complicated aspects to it, but let's start there. Let's
Diane:but we could be honest that most of us, and most of us listening to this, have more agency than we've been led to believe over our health. So I mean, she's five, like, do the best with what you can. I'll always say that to clients. You don't have to be perfect. Make the best choice in your budget. But notice how many knew how to choose a protein, fat, and a carb, and especially for people who are managing their blood sugar who are pre-diabetic insulin resistant. Like how can we pair it that protein with, or your carb, your snack, your meal with at least a protein to help mitigate that blood sugar response.
Adina:and again, like it can be canned tuna, like it doesn't have to be the perfect grass-fed beef in, you know, like it's, uh, there are options. There really are options. It could be a McDonald's burger, just like there are options. A McDonald's burger is still better than a bag of potato chips. You know,
Diane:yeah. By itself. Yesterday my little, my little snack was I had some beef jerky and some Trader Joe's soft and juicy mango, which does have some sugar added. And like, I remember when I would come right out of, uh, the nutrition program that, oh, well there's sugar added. Okay. Yeah. But I'm also having protein with this too. So,
Adina:Yeah.
Diane:oh, gotta learn those building blocks. And that's what we're so passionate about with our clients and in our programs, because when we teach people how to identify for themselves the components they need for a healthy snack or meal, the spam collar interrupting me, rude, um, they're able to thrive beyond the scope of the program. That's what we want for our clients and what we want for you too.
Adina:Yeah. With all of this nonsense coming from the government, the main takeaway, it is undeniable that eating in a way that supports your metabolism, your thyroid, your digestive function, and training in a way that builds muscle, walking daily, lowering your stress, all of those things better, your health. They just do.
Diane:I just do,
Adina:And we need to be saying
Diane:again with clients
Adina:We need to be saying less things out loud that take responsibility off of the individual for their health.
Diane:Mm-hmm. into it. Yes. Yep. Because a lot of us grew up in the nineties too. We are done. We're done with low-rise pants. We are done with starving ourselves until we are wasting away and hangry Uhuh. We're not doing it
Adina:We're done with fat loss pills.
Diane:we were trending in a good direction. And I know that our G Y S T fam is like, we're trying to get these booties, extra functional and juicy. We want that juicy mango. We want that steak, we want that butter, and we're eating the whole fucking egg. Okay,
Adina:Yes. Yeah, I'm just mad because like you said, we were trending in such a good direction and now I'm just wondering like what is happening to the girlies that are growing up with TikTok and Instagram. and they are impressionable and they're just watching all of this like ozempic nonsense and all of these people just wasting away and thinking that suppressing your appetite is the way to go.
Diane:It's not cool. Well, it sounds like I need to flood the TikTok with some, some of this kind of tent content, you know? Well, I know that many of you submitted questions for this episode and believe that we've weaved some answers to those throughout this episode already. But this one specifically I wanted to spend some time on, because it's a common question that I encounter from clients, and I understand why they're asking, because the, the opportunity that we present to them might sound counterintuitive to like what you've learned. So we've invited clients and you here to increase the amount of nutrient dense food that you're eating, but maybe you're thinking, oh wait, if I eat more, won't I gain weight? I hear this so many times from clients. Fair question. So let's break it down. We had. A couple of episodes that will link in the show notes for you. One Adina got fat and here's what happened. Y'all eat that one up. It's one of our most downloaded. That
Adina:popular
Diane:Yeah. How to, uh, and then our episode about sustainable fat loss will also link for you,
Adina:also. Very popular.
Diane:also Yes. Yes. Uh, so if you're wondering, okay, am I gonna gain weight when I eat more? Let's break it down. We talk about this with clients all the time. First and foremost, we're not fat loss coaches. It's not that we don't care, but we care about you feeling well, first and foremost above anything else. Like, I don't care about you losing a quarter pounder or a quarter pound or whatever. If you are waking up with migraines, if you have diarrhea, if you have all these other hormone imbalances and other issues, we're going to have to solve that first because we can't chase down fat loss and also improve those other things like, If your top concerns in working together are fertility in catching a baby, regulating your period in general, improving your digestion and your metabolism, we're not going to start with fat loss. We're just not, because it won't happen.
Adina:Uhhuh And if you are in a place where your metabolism is really slow and you think that if you just like add one more food to your day, you're gonna gain 30 pounds immediate. you can reverse diet up slowly. Like that's something that you can do. You add strength training to the mix. You slowly increase your calories, you slowly add foods and your metabolism will catch up. The goal is to get your maintenance calories, the calories that you need every day to function up higher and higher. Like we want to be eating 2000 calories a day. This is an arbitrary number, but say we want to be eating 2000 calories a day for your thyroid to function properly, your hormones to be balanced, your digestion to be running smoothly. We want that to be the amount of calories that you eat every day just to function at your baseline. Not gaining weight, not losing. Yeah, so we would want to reverse diet up slowly, week after week, increasing foods to bring up metabolism. Okay.
Diane:Yes, that's right. So if someone was chronically dieting and trying to get by with like 997 calories, they would slowly work up. You don't gotta go from zero or from 99 97 to like 3000 calories overnight. That, that would feel uncomfortable because when your metabolism is lower and slower, gut functions slower as well. And so they might feel bloated heavy. So you can gradually increase that. But to this person's, or this common question of will I, uh, will I gain weight? Like why wouldn't I, why wouldn't I just be in a calorie deficit? How do we make sense of.
Adina:Yeah. Your metabolism is supremely adaptable, and if you have been eating far too low calories for too long, your metabolism has slowed down to accommodate that. It doesn't want you to die. Like if your, your metabolism is not gonna be burning 2000 calories a day if you're only eating 1000 calories a day. So your metabolism has slowed down to keep you alive. It's a survival mechanism,
Diane:And it's making the most out of the little, that it's getting.
Adina:Exactly. And that's why functions like thick hair growth and thick nail growth and fertility gets shoved to the wayside because your body is just focusing on using the calories for the things you need to survive. So your heart function, for example, like just the things that keep you pumping throughout the day
Diane:You might have low blood pressure. I know we talked about this stuff on our metabolism episode, the hot and horny one or whatever.
Adina:Hot girl. Summer. Um, yeah. We also talked about it on our marathon episode. Are you running yourself into the ground? And so, just understand that your metabolism adapts. So if you're eating too little, your metabolism slows down. We need to slowly increase those calories to rev that metabolism and get your body utilizing more fuel for the functions. And hooray. Now we can start to fuel functions like fertility and hair growth and metabolic function and digestion, and improve thyroid function. Like these things get better when you eat more.
Diane:Yes. We promise..I mean, and something I think I wanted to note here was that you might see some temporary or temporary weight loss in the beginning if you are like gradually lowering your calories, right? But then it doesn't sustain, like people plateau. I've seen this with clients where they saw that short term result, but then they keep going to the gym and then they keep restricting calories and they feel like, Either they plateau or they're gaining some weight back and stuck.
Adina:Mm-hmm.
Diane:So that's just not the move to continually restrict. Mm-hmm. the only other thing I wanted to note here, uh, on lab, so if we're thinking about those receipts when it comes to undereating into metabolism, what I'll see on someone's hair and tissue mineral analysis or htm a and a one on one setting is really low phosphorous indicating that they're just not getting enough protein. And if you are chronically restricting and continually lowering your calories, the body's smart's gonna start using its own resources. It's going to start basically eating itself. So, like Adino is saying, you might notice thinning hair. Your nails aren't great, your skin's not looking great because your body's like, oh, we're trying to, uh, deal with a, a major threat, which is not getting enough. Food and nutrition, so it's not important for us to have luscious hair, so we'll just, we'll just eat ourself.
Adina:Yeah, and we talked about this on the Hot Girl summer episode also, but even if you don't wanna do lab testing, you can see this in your basal body temperatures. Like if you are taking your temperature every day to track your cycle, or if you're not, highly recommend that you start. But if your body temperature is below 98, 97, like if you have a body temperature of 96, your body is conserving energy because you just do not have the fuel to heat that body up and to get this metabolism bump.
Diane:Yeah. 96 is. Way too low. And we can also tell a lot too about, um, food intake from doing a food and mood journal, which we do in Root cause reset. And you also learn how to balance your plate without tracking. So we've mentioned calories because I think it's helpful, it's, it's, um, helpful, high level overview, but that's not to say that you need to be tracking those things. I know we've talked in past episodes too, like loosely tracking for a couple of days can give you information about if you are Undereating protein, you probably are. Um, I've been trying to reassess my own intake recently and like it can take some intention to bring
Adina:It's hard to get enough protein. It's really hard. Um, yeah, we talked about this on our diet culture episode, I think, but here on labels, it's not called calories, it's called energy. And I just love that
Diane:I like that way better. This next question how to get enough food if you are taking ADHD meds or are just easily distracted slash forget. I want all caps to eat three normal meals, but I so often forget until I'm way hungry. Ooh, good question. I've encountered this with clients several times where they are, um, taking medication which dampens their appetite. That's a tool that they need right now. Um, but they also want to make sure that they're getting the food that they need. We could do a whole episode on adhd, I'm sure, but practically here may sound silly, but it helps is to set alarms or set that meeting. Yes.
Adina:I used to have, a coworker that would call them her farms.
Diane:Like food, alarms, farms. Yeah. And then also too, I know that this person works in the online space and has coaching and virtual appointments. So if you're using Google Calendar, add that alarm, that food alarm to your calendar. So it's a non-negotiable meeting. Your clients can book over it. You are eating during that time. Uh, something that clients have told me that they've found helpful is to make sure that they're, and I think that you can do this with Adderall, but you know, You abide by what your doctor says to you is, can you have that first meal? And then have that, um, first that medication as you're finishing that breakfast so that you aren't taking that and then feeling like, oh, I'm gonna skip my first meal, you know?
Adina:Yeah. Alarms go a long.
Diane:Mm-hmm. next step. Lifting weights, eating more protein, but not losing pounds or inches. Uh, actually we got a couple similar questions in the vein here. Thyroid dysfunction and ability to lose fat in the belly. And then finally, when is it okay to try and lose fat? So for that last one, definitely go and see our sustainable fat loss episode, our metabolism episodes, cause those will walk you step by step through when that is something to go for and how to do it in a healthy way.
Adina:Mm-hmm.
Diane:Um, but that second question, thyroid dysfunction and inability to lose fat in the belly. So imagine that there's some hormonal imbalance here, especially if you're noticing more of that. that trouble area or um, that area being your stomach, where you're noticing that weight gained for women. Also, they might notice around their thighs. So that points to some hormonal and like estrogen imbalance.
Adina:We definitely wanna talk about
Diane:Mm-hmm. But I think the rest of what we're covering here, um, is going to apply for you. So if you've ever seen those graphs, I post on story with clients where it shows different symptoms and system burdens. Uh, we're going to wanna work with the foundations always still. So we're gonna look upstream at your digestion, your blood sugar, and in improving that, that will impact your thyroid health and your metabolism further south,
Adina:Mm-hmm. And also, whenever people say that they're lifting weights, I always want to ask like, are you building muscle though? You know,
Diane:like progressive overload.
Adina:mm-hmm. are we working hard enough in our training sets and then resting enough? You know, this stuff. Like sometimes when we, I think sometimes when we've been training for a while, we can kind of just get into a routine
Diane:like these are the weights I use for this
Adina:and not pushing ourselves hard enough, which is fine. Like if you are just training to move your body and training for maintenance, that's fine. But if you're actively trying to build more muscle, then like you gotta work harder.
Diane:Yes. And you mentioned recovery too. I wonder what kind of program this person is on, how many days a week are they lifting? And so is it on the opposite end where it's so intense and you're really inflamed and not recovering properly in between workouts or within your workouts too, right?
Adina:Mm-hmm. Um, all right. Let's, uh, round this episode out with just some of these celebrity trends, food trends, body skincare, treatment stuff we wanted to talk about
Diane:Yes. So we kind of already talked about this one, but it's been in the news cycle of Gwyneth and her lunch, or her not lunch. So gw. Love super goop sunscreen and not slamming her or in her appearance in any way, but would love to add some more to that lunch. So bone broth, yes, but let's add some protein, some fat and some carbs so that she can do all the things that she needs to do and run her empire.
Adina:Mm-hmm. Yeah.
Diane:also, also we're noticing that there's a trend of buckle fat removal. So that is where people are removing. Um, if you're looking, thinking of like underneath the cheekbone, the cheek, so they have that more hollowed out, snatched, contoured face, but then that doesn't come back and that ages the face. So that's happening, which is interesting alongside this quote unquote ozempic phase where people are rapidly losing weight and then going and promptly adding fillers to refill the volume that they lost. Very interesting.
Adina:Yeah. I think this points to what we've talked about many times in that like however you feel about body image in either direction, we can all agree that there is a connection both physiologically and aesthetically to a plump face to curve. with our fertility. There's like that gauntness, that dull face. It doesn't exude fertile, healthy body
Diane:It's like our lizard brains are looking for something for a reason.
Adina:Yeah. Like from a, from an aesthetic perspective, but also from a physiological perspective. We know that that plumpness to the face that a certain plumpness curves. There's just an aesthetic that we've talked about, like, yeah, you can be really, really lean and still have your fertility there. It does. It's not so black and white, but there is this, there just is something to having some body fat and being fertile and it's telling that. in these communities. People are trying to refill their faces after this extreme weight loss, like there's a youthfulness to it and just like a health and fertility aspect to that fat on the face.
Diane:Right. As we age naturally we will lose collagen and volume. Uh, gravity is doing its thing, so that starts to sag and people might notice some hollowing, but if there's rapid weight loss, then that happens more quickly. So people who are in their late twenties, early thirties, that's still very young, um, they're adding this back in to re pump the face. Some ways that you can do that with. is, make sure they're eating quality saturated fats, those healthy fats that are gonna build healthy hormones and a, a hydrated, um, face too. So get enough protein. All the things that we've talked about in this episode, don't have to do those crazy filters on TikTok, which are frankly quite creepy and warping our sense of beauty and what is actually realistic. Like po pores are normal. Let's also bring that back too. Um, but interesting to see things like Renaissance. You mentioned Renaissance paintings where I was thinking of Greek statues where they had, they had some curves and yeah, let's bring that back. None
Adina:let's just keep that, let's keep it going. I just don't want my baby girl to just like grow up with all this nonsense. It's so out of hand.
Diane:mm-hmm. Out of hand. So what are some things you can do? It's spring at the time of recording this episode. Let's spring clean. Let's spring clean who you're following. I, um, not long ago unfollowed a lot of like, just celebrity pop culture accounts because it's just made me feel icky, made me feel icky, um, but also who you're following and maybe the filters you're using. I love seeing your real lovely face and also on the body positivity and just body love in general. Note, our recent Love Day episode, we talked a lot more about this and what to do if you're, if you're not feeling yourself, whether that's how you feel in your body, how you feel about it. So definitely check that one out.
Adina:Yeah, let's revolt. Let's just all agree to like love our bodies and not chase unrealistic, arbitrary, dumb standards and like use prescription medications to get there.
Diane:Mm-hmm. Mm-hmm. Eat your protein and as I always say, hydrate before you caffeinate. Gweneth. No running on anxiety in a cup, and lift some weights.
Adina:yeah, fill up those plates, unc unclench your butt hole. Fill up those plates.
Diane:All right. See you next week.
Adina:We love you.
Diane:Bye.