Get Your Shit Together

This is Why You’re Still Exhausted

• Adina Rubin • Season 4 • Episode 108

Share episode

In this episode of Get Your Shit Together we chat about:

🧡 Afternoon crashes, poor sleep, PMS despite eating healthy, electrolytes, & strength training
🧡 Gaps to look for if you’re “doing the right things” and getting honest with your routine
🧡 Common signs of blood sugar issues Diane sees on the HTMA test
🧡 The most underrated lifestyle moves and training adjustments for more energy

Episode Show Notes: www.getyourshittogetherpod.com/podcast/episode108 ****

Follow us on Instagram @getyourshittogetherpod

Connect with Diane:

Instagram: @dianeteall

Website: www.diteawellness.com

Enroll in Root Cause Reset (self-study): www.rcrprogram.com

Book your Hair Tissue Mineral Analysis (HTMA) Review with Diane for August 2024: https://l.bttr.to/ElPae

Connect with Adina:

Instagram: @adinarubin_

Website: www.adinarubincoaching.com

Buy STHH Postpartum Program

Follow us on Instagram @getyourshittogetherpod

Watch GYST on YouTube: https://www.youtube.com/@getyourshittogetherpodcast

Connect with Diane:
Instagram: @dianeteall
Website: www.diteawellness.com
Enroll in Root Cause Reset (self-study): www.rcrprogram.com

Connect with Adina:
Instagram: @adinarubin_
Website: www.adinarubincoaching.com
STHH Prenatal Waitlist https://adina.myflodesk.com/prenatalwaitlist
STHH Postpartum https://sthh.circle.so/checkout/sthh-postpartum

Diane:

Hey babies!

Adina:

Hello!

Diane:

Grab your water. I got, here are my jugs. This is the jug of the week.

Adina:

Drugs of the week.

Diane:

our jugs are about the same size now.

Adina:

I know I'm

Diane:

ounces.

Adina:

fusty. I'm real fusty. Click click.

Diane:

thrifting last weekend and it was brand new in packaging and maybe I did share this last week. I don't remember. Whatever. I also found a Yeti in my turquoise color. So.

Adina:

Click click.

Diane:

and ready to go. Mm hmm

Adina:

That's so nice.

Diane:

and no ice this week. Oh, I spilled

Adina:

Oh no. There she goes. Maybe you need a straw top.

Diane:

I'm actually seeing all these attachments now. I was at a friend's birthday yesterday and she had a Stanley with a snack tray around the top and then someone else there had charms on her Stanley.

Adina:

This is getting alarming.

Diane:

yeah, this, but that's information I didn't need for a number of reasons because I like bedazzling things. And if you follow me on Instagram, you already know here's show and tell for this week, everyone. You've probably seen my boat in tote, unhinged. We got some library pins here because the library is just the best, but I have an aggressive amount of charms.

Adina:

Wait, those aren't going to be in the frame. You have to go in the middle.

Diane:

Oh, yes.

Adina:

Cover your face.

Diane:

on YouTube, got here little cutie from Japan, chicken leg. So it looks like actual chicken, right? So it looks like an actual chicken leg, but one that I picked up this weekend, is crocheted toilet paper roll.

Adina:

You need a bidet one.

Diane:

I know, I don't know what that would look like. I guess it's a toilet, right? Like, it depends.

Adina:

Yeah.

Diane:

isn't it cute?

Adina:

So cute.

Diane:

So I like bedazzling bags more than water bottles.

Adina:

I just feel like

Diane:

and tell,

Adina:

bedazzling a water bottle sounds inconvenient.

Diane:

Just clanking around. I

Adina:

Yeah.

Diane:

kind of heavy, but if you're a bag lady like me, chances are you have like multiple bags that you're bringing along

Adina:

But could you put your Stanley in a bag? It would rip. I mean, it would spill, no? Mm

Diane:

that I thrifted when it because as a closed topic, a hydro flask, so I'll

Adina:

hmm.

Diane:

it in my tote. But then I often have like my handmade crossbody and look at this cute little orange that someone crocheted. She was

Adina:

cute.

Diane:

market. And And she had all these cute little fruits. I would love for her to make me a bacon,

Adina:

So cute.

Diane:

or a steak, but fruit. So that's part of my show and tell. Little charms for the bags, not the water bottles.

Adina:

So cute. I never remember to bring anything for show and tell.

Diane:

I don't know, I'm like just trying to show my pals some fun stuff. I did get questions about this though, so I've dusted off the sewing machine. I was working on something for a friend this weekend, and I gotta get going on a quilt for baby. But a little while ago, my mother in law knew that there was this like summer collection of fabric that I really liked. So she dropped by with a quilted tote

Adina:

So cute.

Diane:

on it and candies and push pops. If you remember like as a kid going to the ice cream truck

Adina:

Some of those kinda look like parasites.

Diane:

oh my gosh, some of them do like worms.

Adina:

Yeah.

Diane:

head. actually had a meat print and there were, I think there were sausage links

Adina:

Oh yeah, I remember that.

Diane:

look kind of like worms, which would also be on brand for the gut testing girlies, but look at all the pockets inside. Yeah, there's

Adina:

So cute.

Diane:

We can't be stinking. So I don't know if they could see that, but some people asked me about the pattern and I think you have to have an embroidery machine. I'll link it in the show notes. Cause I know there are some girlies who sew, but I've just been aggressively colorful. So

Adina:

She's Miss Frizzle.

Diane:

Yeah. And we're weeks as of yesterday, so.

Adina:

Wait, were we on live when I made that call about your outfits? Sir, that was in our meeting.

Diane:

was after recording. Tell him. And this, I definitely took as a compliment.

Adina:

I was telling Diane that her recent aesthetic with her colorful prints, prints on prints on prints, reminds me of like, when we were growing up, those Disney Channel shows, like the cool girl in the Disney Channel show, the aggressive, colorful, cool girl. Yeah.

Diane:

feather on

Adina:

Yep.

Diane:

and maybe some bedazzled glasses. That would totally be

Adina:

Yes, yes, yes, like cat eyeglasses, absolutely.

Diane:

Yeah, or you're a centric art teacher. Like, that's the vibe that I'm going for. It just makes me so happy. I love it.

Adina:

It is so happy, and here I am in my stanky black tee again.

Diane:

Do you have pants on?

Adina:

I do, I am wearing, not pants, but, can you get, can we get them in the frame? No, I'm wearing my Lululemon bike shorts, ladies and gentlemen.

Diane:

I think I saw those in the new training block, which I'm so excited

Adina:

Oh, it's such a fun one. It's such a fun one. Did you finally do prenatal phase two? I feel like you were, you were talking about it.

Diane:

I did B Day on Friday and I was sweating so hard, but I love the labor prep that

Adina:

yeah.

Diane:

and Coach V have put into this block. It just feels so good. I was showing the moves to Neal, I was like, my hips feel so good now.

Adina:

Oh yeah. Those are so good for the hips. I'm glad you started it. I knew you were going to like that.

Diane:

Although the one, there is one move where Adina has you putting your toes together like pigeon toed. I wonder if people are going to She pigeon toed? But

Adina:

good for you.

Diane:

the, the pelvis.

Adina:

You're going to be like, baby's just going to slide right out. Oh, I'll show and tell them a pelvis.

Diane:

I I put on my story I'm trying to, uh, prepare to yeet this baby out of my body. So.

Adina:

Okay, basically, the reason I have you pigeon toed in the labor prep is because

Diane:

face is in a pelvis.

Adina:

on YouTube, um,

Diane:

hmm.

Adina:

hospitals, many hospitals, doctors that are in a rush are gonna put you on your back and are gonna tell you to spread your legs. Open your knees wide. Here's the problem. Look at what happens to the bottom of your pelvis when you do that. It's gonna hurt.

Diane:

It gets smaller.

Adina:

gets smaller, so if you're already on your back, so your sacrum is pushing up this way, and your knees are wide, it's gonna literally close off the opportunity for baby to come through here. And then the hospital

Diane:

no.

Adina:

great, let's wheel you right into surgery. I'm not saying they're doing it on purpose, but it is a common outcome.

Diane:

you're working against gravity, laying on

Adina:

So, If you are practicing a true hinge, so your sacrum is getting out of the way from unclenching your b hole, and you're pigeon toed slightly, I'm not saying you should perform all your deadlifts like this, but specifically for labor prep, we're turning those hips and then we're hinging. Look what happens to the bottom of the pelvis!

Diane:

So big.

Adina:

at the difference! Isn't that crazy? Don't you think a baby's head could fit through here? And not here?

Diane:

frame

Adina:

here and not here. So just think about that. Get that hinge down. Get those, that internal rotation down. It'll make a massive difference.

Diane:

Trying to bust it wide open.

Adina:

Aren't we always,

Diane:

Something like that.

Adina:

yeah.

Diane:

I saw some video and it was someone, she was like, I think she's a trainer and was talking about pelvic floor stuff too. And she was like, how we got into this is how, also how we're gonna get out of it. And she was showing different like hip openers

Adina:

It's a good one.

Diane:

I was cracking

Adina:

Yeah, that is a good one. Um, I didn't bring show and tell today, but I will tell you about something cute. Cause like, I was trying really hard to be a cute summer mom this week. So

Diane:

Cute.

Adina:

as you all know, I, I don't know if you all know, I mean, we talk about crafts a lot, but like I grew up loving crafts, like, Oh, let me into a Michaels and let me just tear it up, you know, like

Diane:

Get those coupons.

Adina:

I need more yarn. Like I need more scrapbook stuff, you know? And. I haven't been doing as much of that, you know? And now I have a seven year old daughter, I'm like, wait a minute. Like, there are so many crafts that she doesn't know about yet. And it got me really excited. So I'll tell you, so, Donnie is so sweet. He does bedtime with the big kids. And he usually just, like, reads to them whatever story they pick. And Over the weekend, we started talking about some chapter books that we remember growing up. I think we were, we were talking specifically about like Roald Dahl and some of the like creepy, I don't know how much. Yeah. And then he was walking home from work and he saw Charlie and the Chocolate Factory in the bookstore that he passes. Like I didn't know if they would have it in English here. Like sometimes, you know, the English selection of books is usually pretty slim, but he found it. He was like, Hey, we're going to start Charlie and Chocolate Factory. Minnie is so excited. She's like enthralled and. There's just like that magic of the chapter book when we're like, Hey, we'll read the next chapter tomorrow. Anyways, so I was, I was a cute mom today. And while the kids were at camp, I went to the craft store, the local craft store. And I picked up all the supplies to make a bookmark.

Diane:

Aww.

Adina:

we made the cutest bookmarks today with little homemade tassels on them. I did buy yarn.

Diane:

You gotta do a show and

Adina:

I know I should have brought it up, but it's in her room, tucked into her little book. Anyways, she was so excited and then she made one for Donnie also and hid it in his book before he came home and it was just really cute and I felt like, it felt so good. I was like, back to my roots.

Diane:

Yes. Oh, I love that. And all like the bead crafts and things that you like iron on.

Adina:

Oh yes.

Diane:

Is there a Michael's like equivalent there or some kind of like Dick Blick

Adina:

Yeah.

Diane:

art store

Adina:

Mm hmm. There are good options here. When I was in art school here, there were definitely more options around there. But there's, there's plenty here. I mean, I don't have to go into like a full on and spend all my money on like paints, you know, it's like I would get carried away.

Diane:

That's me in the fabric

Adina:

Yeah.

Diane:

week.

Adina:

Yeah.

Diane:

fun. So I've been reading Charlie and Chocolate Factory. What about media?

Adina:

Nothing, literally nothing to report home. We finished the bear, which like, it wasn't my favorite season. I think there were episodes that were really enjoyable. I mentioned a couple on here, but on a whole, this season was not my favorite. I'll still continue to watch it, but

Diane:

more or less stress y than the first one? Because it's the yelling for me that I can't take right

Adina:

it has elements of both. There's some episodes that are not like that, but yeah, it's obviously it's stressful and just like, you know, it's a bummer. Yeah,

Diane:

I mean, I feel like in the summer, I just don't watch as much like where trying to sit on the patio, have dinner on the patio, or read out there, but we did watch a bit of Alone. Have you, have you seen any of that? It's a reality show, so I don't know if

Adina:

I don't think so. Maybe Donnie did. Oh, you,

Diane:

it's, something that I always forget every season. So different

Adina:

you've definitely talked about it on the show before you used to watch it.

Diane:

yeah,

Adina:

Okay. Okay. That's why it sounds familiar.

Diane:

In the middle of nowhere, these survivalists and hunters and gatherers some equipment and vlogging equipment. So they are the camera people for their adventure and trying to really just stick it out there until the last one is standing. Well, every time I forget that, maybe I don't watch this while we're eating dinner? Because I know that we both like to have like a dinner TV time with our partners because there's always someone who drink didn't boil the water or ate weird fat and they start burping and retching and

Adina:

Are those the, like, retching quotes?

Diane:

Yeah, yeah, I'll say retching and In last night's episode that we watched someone I knew when he was drinking this lake water was just kind of there. He didn't boil it. And I'm like, you had a tin at your fancy camp. Like you had something to boil. Why aren't we thinking about this? And something pops up on the screen. It says Giardia, E. coli, salmonella are common when drinking like standing. So he's sitting around at his campfire and he's like last night, I didn't get much sleep because I farted and I, I shouldn't have in a waterfall of diarrhea was in my sleeping bag. So I didn't sleep last night. I'm like, I immediately, I would be tapping out. I'd be tapping out

Adina:

Gross. They gotta get that, like, perky water bottle, you know? Fill that thing up with sewage.

Diane:

Like they can bring gill nets and I think they have bear spray and some people bring arrows, but you have like items you can bring.

Adina:

It reminds me.

Diane:

brought salt last

Adina:

Good for them.

Diane:

block.

Adina:

Um, it reminds me of that, you know that Office episode? Of Michael's in the Woods, and he's like, I have fashioned my suit pants into shorts?

Diane:

It's like, we to go this hard. How long are you planning on being

Adina:

He's cutting up his suit and putting it on as like a sleeping cap.

Diane:

And some of them quit because they miss their families and they're like, well, my wife didn't really want me to go. And she's going to be really upset. Like if I come home, like without that 500, 000

Adina:

be upset. Leave me and come back without 500, 000. Sometimes

Diane:

of arrows. It just fell off. And he was like this fantastic, like professional hunter for 12 years and he just lost it. And he's like, I might have to tap. And it's like, imagine the. Why weren't you checking your things? Feedback he gets when he goes home.

Adina:

the stress, you know, takes over. Takes

Diane:

yeah, it's entertaining. But other than that, just reading some books, listening to books as I do. I've hit, I think, 50 books year.

Adina:

Nice.

Diane:

churning through those.

Adina:

Good,

Diane:

it.

Adina:

good for you.

Diane:

Mm hmm. Yeah.

Adina:

That's so nice. I'm doing nothing of the sort and I saw you make blueberry muffins, so I made blueberry muffins. That's about it.

Diane:

Yum. Did you do a little topping?

Adina:

I actually didn't do a crumb topping. I did a little sprinkle of like a thick sugar on top just to give it a little crusty, but um, it was kind of impulsive. I just made it on, there was a, last week was the Jewish fast day of Tisha B'Av, which is where we mourn the loss of the I was hungry, and I saw my starter, and I saw you made blueberry muffins, and I was like, I'm gonna make these, I'm gonna eat it with some eggs, I made chocolate chip pancakes, we had eggs, I made a protein hot chocolate, I tried to like, get all my calories for the day and at dinner.

Diane:

Yeah, after, after fasting, before fasting. I remember you were like, you were online and you said, I have some batter.

Adina:

Yeah.

Diane:

so ready to eat

Adina:

Made batter, um, yeah, that was yummy.

Diane:

God, I'm glad you had. I'm about to do those up again because I bought a bunch of organic blueberries. They're really hard. So I don't know if you know this, but Michigan, we have a lot of fruit cherries and blueberries, especially by the lake shore here. But it's really difficult to find organic berries here. So as much as I love to buy things locally, those things are heavily sprayed. So I like to find organic when I can or, or purchase those. And then blueberry syrup for my lattes. I think I might've mentioned it last week, but obsessed. And Neil said that he put some on cottage cheese this

Adina:

Yum.

Diane:

because we didn't have any jam handy and it's delish, delish and coffee. My lattes are good right

Adina:

I don't know if I could picture blueberry coffee, but I could try it. Donk, donk.

Diane:

and it's, it's really

Adina:

Matcha I could get. I could get matcha. I could get behind that. Um, wait, I was going to say something about blueberry muffins, maybe. Love a blueberry muffin. What did you say after that? Oh, blueberries. Um, yeah, we also, blueberries are very expensive here. And I don't really know what the blueberry season is, but I don't think it's now. Maybe it is? I don't know. Um, it would make sense for it to be summer, but I don't know. Sorry, my ear's a little itchy in this headphone. Um, so I just buy frozen blueberries. They bake up real nice in blueberry muffins and it's much more affordable.

Diane:

so they don't

Adina:

I don't, I don't mind if they bleed. It's kind of nice.

Diane:

It's a pretty color.

Adina:

Yeah, but yeah, that worked really well for me. And I just ordered more frozen blueberries from our, where we get our fruit delivered from, because I thought I'd make more blueberry muffins than I think, like, I don't know if they're just weird blueberries or they messed up and gave me like elderberries or something, but they look like smurl.

Diane:

You could make syrup out of

Adina:

Yeah, I have to check what they actually are. I'll taste one.

Diane:

Yeah. It's nice. It's nice to have this nostalgia, like the sweets. And I mean, goes well with our episode for today. I feel like. Some people might sit out baking for a while, they're worried about sugar, but then you want to enjoy all the fun of summer. And this episode is going to be especially for the people who feel like they've done everything right. They've balanced their plate, they strength train, they're no stranger to being aware of their or mindful of protein and fat and carbs together, but they're still crashing. Maybe you are someone who's Got ya jugs full minerals,

Adina:

All of Diane's jugs are full.

Diane:

all of mine are full and salty even. So a lot of mock cocks, as I like to call them. But you're still dealing with some nagging symptoms. So maybe you're exhausted, you're crashing through the afternoon, you're not recovering well from exercise, you're waking up in the middle of the night. Who else? Needing more caffeine?

Adina:

Motion sickness on those travel days. Yeah,

Diane:

to sugar issues is feeling sick in the car or on an airplane or the moment you step on a boat on the lake. It's not fun.

Adina:

but that general, like Diane said, just like, You're doing things, you're balancing the plate, you're drinking the mop cocks, and you just are feeling groggy and exhausted and like you're dragging and you're like, How much more stuff could I be doing?

Diane:

Right. And maybe you don't really have a sweet tooth, so it doesn't really add up. You're like, I have been sticking out like the blueberry sitting out the blueberry muffins or, you know, insert whatever sweet treat here. And so you're like, what gives I've done all these things. I've avoided the big bad sugar, but still not feeling so great. So there are some gaps we're going to talk about in this episode, some common patterns that we see with athletes in Adina's program or my clients and mine, and some things that'll take for you to balance your sugar. Maybe some things that you haven't thought of and it'll be a juicy app, juicy, sweet app.

Adina:

Sweet juicy up. That's something I've been consuming too, lots of watermelon. Lots of watermelon.

Diane:

the best melon.

Adina:

Yeah.

Diane:

ready to, I s every time I go to pick one, I forget how, like, how do you pick a good one?

Adina:

Heavy.

Diane:

on them. Yeah. Heavy, heavier than it looks for its size. Right?

Adina:

that makes it juicy. Juicy.

Diane:

my melons,

Adina:

So juicy.

Diane:

They feel heavier than they look for their size. Yeah. And maybe they're not as fragrant, right? As like cantaloupe. When I picked that out, if it smells. Delicious, you know what that's ready.

Adina:

Yeah.

Diane:

I've heard of watermelons too if like the bottom has a certain coloring but I don't know.

Adina:

know.

Diane:

I've definitely had a dud and I get disappointed because it's not great good enough.

Adina:

I know when they're like mealy or just like not sweet enough.

Diane:

Let's give them to Doug and there's something about like I cannot hear a person with an open mouth chewing noise. when I give him a slice of watermelon and he eats it like side to side, my pug, it's like the cutest thing. Or like watching cute dogs eat melon, it's like, could listen to it all day.

Adina:

That's kind of like, like Ori. I could just like kiss his boogery face if it's got boogers all over it. But like, if my older kids come near me with, Boogers coming out of their nose. I'm like, you were disgusting. I get Donnie and I always talk about like, what is the moment where it switches from being like, I'm fine with this to like, get out of my face.

Diane:

Yeah, when does that, yeah, does the flip, a switch just flips.

Adina:

think so. Sugar,

Diane:

yeah, so we wanted to do this episode because I'm noticing some patterns with all the HTMA reviews I've been doing with current clients, returning clients even, who I've seen go through various different seasons of their healing journey. And a common thread that I've seen is that these women are committed to their health. Like they are someone who they're committed friends, family looking and be like, wow, they really have their shit together. And truly a lot of them do, but they are still facing some of these nagging things of energy crashes, not feeling so great. prioritize their health. They do through exercise, through food, through movement. They listen to all of G Y S T. Like they are caught up to our fourth season perhaps, Still not sure what pieces they're missing and I'll see some common things in the HTMA, which we will talk about in this episode. So maybe they're dealing with some cycle imbalances. Their period is still acting out or crashing in the afternoon. Um, what else, what are some things that you're noticing too? Cause I know in prepping for this episode, you're like, this is something that I'm seeing pop up with my athletes.

Adina:

Yeah. Same. It's like, you're, you're doing it. You're, Prioritizing movement. You're inside of the club. You're inside of STHH. You're signing up for your HTMA reviews. You're balancing your plate. You're doing the food stuff. Like you're working hard on this thing, but still feeling like this thing keeps showing up or I am not sure why I'm still waking up in the middle of the night, especially in my luteal phase or dealing with. Mm hmm. That's a big one. And dealing with those dips in energy in this different season. And we've spoken to this on a bunch of recent episodes, but maybe it's like a year ago, I was doing all the same things and I was feeling incredible. Like what happened? What, what am I doing wrong? What changed? Um, so definitely want to speak to, to that.

Diane:

Yeah, waking up in the middle of the night is a big one. Definitely in the luteal phase or not feeling rested despite spending a good amount of time in bed. And so maybe they notice that like, all right, that blueberry coffee was nice, but I also need a little something, something around lunch and just feel like can't really get it going. So before they tell themselves like, well, I'm in my mid thirties. They're like, no, I know that there's something else. And here to talk about those gaps.

Adina:

Yes. So something that I think. I've been seeing a lot recently, um, is like, I think a lot of us who went on this healing journey and started to feel better, then we kind of got stuck in healing mode. You know what I mean? And like, obsessing over this thing, maybe it was like we were dealing with a bunch of blood sugar issues, so we thought it was a good idea to eat, like, every two hours. And maybe in our really symptom symptomatic state, where like our blood sugar was all over the place, that was really supportive and helpful, but we didn't realize that that was a crutch and something that was just kind of like getting us to feel stabilized so that we could do the deeper healing work. And then we kind of just like got stuck there. I see this with training a lot too, where people are babying themselves in their training because

Diane:

just one day a week and

Adina:

like they were in this place where they couldn't even get off the couch and then they started STHH, again, a wonderful starting point and all they could manage was that one day a week. And then they kind of convinced themselves that they just, that's all they could manage when like week,

Diane:

they had exercise intolerance

Adina:

yeah, but even if they got beyond that and they were like, they just couldn't figure out how to expand their capacity. And, like everything, it's this thing we have to titrate up slowly, um, but if you kind of just hang out in that place where we're doing the thing that got us from those acute symptoms to feeling a little bit better and a little bit better, but then we kind of just got stuck there, um, that can have just a massive impact on energy and blood sugar. And I feel like I see those things a lot where we're just kind of treating ourselves. Like a patient, you know?

Diane:

Yeah. Kind of babying ourselves. And I will see that one a lot where people, this was trending in the Alternative Instagram health space in the last couple of years is eating every two hours. And yeah for some people who are Under chronic active stress that might have made some sense for a little while but then I want to get them to a place where They can go longer and their digestion does have a little bit of a break and we're not just constantly giving it some Some input, another one that we talked about earlier in this app is balancing. Maybe they feel like they're balancing their plate, uh, but the macros are totally off. So those being carbs, fat protein. So everyone is there, but it's not dialed in for what they need.

Adina:

Yeah.

Diane:

having trouble learning what that ratio for their body is. So that could look like a common pattern I might see is. Yeah, protein is there, but there's not enough or not enough carbs. So on the flip side, so people might have received the message, yeah, protein is important, but they're also starting to train, they're under a lot of stress, they're chasing their littles around the beach or the park, whatever, and then they don't have nearly enough carbs because maybe they're afraid of sugar, could be for a number of reasons, but of adding too much sugar because of those blood sugar issues, but we still want them to be on the plate too.

Adina:

I feel like there's three big things we see with the plates. And it's so interesting to see how all of them kind of came to be. Like what stories we were told. I think one really common thing we see a lot is Way too much fat to protein ratio. People who were not eating dairy for so long and then started slamming dairy and their plate is eggs and cheese and cottage cheese and

Diane:

raw

Adina:

rum. And those things are all wonderful, but you might not feel so good if you have such a high fat to protein ratio. And then, so that's one big picture that we see that could really make the difference in that energy shift is. Sorting out that protein to fat ratio a little bit better, and we're not saying don't drink the milk, don't eat the cheese, don't cook your food in butter, like, of course, do all those things, but gaining in a,

Diane:

to overdo. I

Adina:

it really is, yeah,

Diane:

It's important to me,

Adina:

yes, butter is important to me as well, um, but it really is, and if you are not feeling good in your body, and you are feeling like you are dragging, even though you are eating these balanced plates with protein carbs and fat on your plate, and you are If that felt like, oh wait, that one's me, that's something to be aware of. Another one I feel like we see a lot is, like you said, the, I'm focusing on protein, so then we eat this massive portion of protein and are not putting an emphasis on the carbs. When we're like, oh yeah, there's some carbs on my plate, like there's a salad on my plate, and then there's like, I'm also, yeah,

Diane:

like.

Adina:

they're low carb.

Diane:

including those. Yes, especially those non-starchy, like you're le you're having a salad,

Adina:

Yeah.

Diane:

summary salad or cucumbers, something like

Adina:

Yeah.

Diane:

mostly water. It's not. I'm not giving you much money carbs there.

Adina:

Yeah. Like I have noticed, especially as my training intensity has picked up, like I have been tripling down on carbs at my meals and, and needing more of those starchier carbs, like I feel so good when I eat rice, especially on a training day. And I've been working hard and my muscles are getting bigger.

Diane:

oh, your Musk days. Oh,

Adina:

My muscles

Diane:

And,

Adina:

from the pump. Um,

Diane:

ratios on your training days. It makes sense. Like those are the days you need more gas.

Adina:

your muscles are just like slurping up those carbs. Um, but yeah, so maybe you're doing that big steak on your plate with some veggies and then crashing and it's like, Oh, I need more sugar. Um, and then

Diane:

do see a lot of blood sugar issues when people are like heavier in a protein, or I have had a lot of clients who maybe came from like carnivore adjacent, or they were really focusing on protein. Um, which great. Love to see

Adina:

love it.

Diane:

Some, they need some more balance. Especially if you're a cycling lady.

Adina:

And if you're trying to get stronger in the gym, if you're like wondering why your training is not progressing, carbs might be the missing piece of the puzzle. Um, but then that third thing that we see is. Too many carbs on the plate and not nearly enough protein. So these are the girlies who are like, I had protein. I had two eggs. Or,

Diane:

Mm hmm.

Adina:

had protein. I had a little bit of a chicken breast in my salad. Like, from the place that I picked up that salad where they probably gave you two ounces of protein, you know? Sustingy. Quadruple. You need quadruple protein.

Diane:

I do double it. I did go to Core Life Eatery. Did you ever go to one of those? I'm sure, well, when you were in New York, you had so many fantastic options. Here, it's a takeaway spot, um, but they have nice tri tip steak I love, and they're, a little, they're not as stingy as some other takeaway places, but it's, I'm like, hey, can I have some more? Can you put a little bit more on

Adina:

Keep going, keep going.

Diane:

And if it's like some 16 year olds, their first job, like, they don't care, and sometimes they'll like, just put it on.

Adina:

That's nice. You gotta get the 16 year olds is what we're learning.

Diane:

steak. So something was

Adina:

This girl!

Diane:

who feels like police, but isn't. And it's like the person that yells out that you got extra steak or extra protein on your bowl.

Adina:

Truly. Um, yeah, but that's, those are I think the three big pictures that we see. So listen to what we said and try to figure out which one of those you are and then fix it. That will help your energy massively.

Diane:

Right, they are common. I've been looking at so many food journals. It is optional for HTML reviews. That's that done for you option that I have. But most people do it because, you know, it gives more feedback, more context. That's helpful. And for Women who go through my self paced Root Cause Reset course, we have guides and questionnaires for people to help build that awareness of what the right ratio looks like for them, given their stress, their activity, where you are in your cycle. that you have to check these boxes off each time, but After looking through some of the prompts, you might realize like, Oh, this is how I felt an hour after my meal probably needed to up that protein or scale back carbs or, you know, scale back fat. So there are some different things to work through and it's just things that we never were taught. And so it can be really confusing, right? When you hear all these things like protein, good. Yes. And, carbs, good. Yes. And we want some butter. Um, but we want to make sure that everyone's in balance for the goals in the current. cycle phase that we're in and so on. So some things to think about that we like to break down practically.

Adina:

Yeah, and it does take trial and error and like we mentioned, like if you're the person who was like, oh, I was feeling so good a year ago, it takes trial and error and then it takes trial and error again. If you're not feeling good again, because things shift with the stresses in your life, or if you have had a pregnant and postpartum season since then, or if you've had a big stress or a massive shift or your body composition changed, like things keep changing. And this is why, like, Sometimes it's really nice to just do a tune up with a coach, even if you've worked with someone before and then you get to a place where you're not really feeling good, maybe that's a time for like a retest and just have someone in your back pocket to help you look objectively at some of this stuff and navigate the stresses that came up for you and why some of these things might be shifting. Um, another thing we're seeing a lot is just like people not being so honest. about if they are doing these things for every meal. So maybe you think of yourself as a person who balances your plate, but then if you had to really write it down, you would be able to call yourself out that, oh, it's summer and I'm all over the place with my kids and we don't really have a schedule and I haven't really been meal prepping and maybe I threw the leftover chicken on their plate and then realized there was no food left for me. So I was kind of like, Just snacking on some rice cakes and cheese that I found in the dr yeah, the, uh

Diane:

was balanced for you. And then you had a little person taking your food off your

Adina:

Did I send you that picture this week? No, I think I only sent it to Tani. Literally exactly what you said. Ori's been doing this new thing where I'll make him his plate of breakfast and we sit next to each other on these bar stools in my house and he pushes his plate aside and just like drags my giant plate of potatoes and eggs towards him. Like, shovels it in.

Diane:

looks way better. I still think about baby Abe your sushi when you were out of the room.

Adina:

Yep, always. They're just little, little food thieves.

Diane:

Yeah. Yeah. So it's, it is, you can think about like, I know that I had that for breakfast yesterday, but oftentimes that we're forgetting, like, I don't know exactly what my plate looked like a few days ago. So all the more reason that I encourage my clients, whether it's root cause reset clients or my HTMA clients to jot things down, like they don't need to weigh or track. Certainly some of my clients who are strength training, going for a goal, they're already doing that. So they just upload their data from an app into. My system, but there are others who like write it in their notes for a couple of days, like just loosely like brand brands are helpful for me to see or approximate amounts. Like I had two chicken thighs with dah, dah, dah, half a sweet potato, something like that, because that context is helpful for me to see at a glance. And you'll probably notice some gaps of like, Oh shit, really? I was grazing there or was lighter in protein. And I crashed an hour later after my breakfast. So

Adina:

Let's spend a second there on the grazing thing because if you're a mom, you might feel really called out right now., maybe you are eating three balanced meals, and then in between those meals, instead of giving your digestion a break and letting your blood sugar figure out how to sort itself out, you are just constantly grazing on your children's plates or something in the snack drawer and just input, input, input, input. And so, that's going to have a function, besides for the fact that, you know, But usually when that behavior is happening, we're kind of disconnected from our bodies and maybe there are stresses and we're not really digesting that food.

Diane:

Mhm.

Adina:

going to also have a similar impact on the body as that healing mode, like eating every one to two hours, where our blood sugar can't figure it out on its own. Like it's such a buoy to the blood sugar that if we take that away. Like, big ol crash. I do those sound effects myself.

Diane:

Fancy editing.

Adina:

Yeah.

Diane:

Yeah, I'll see that quite a bit. It's grazing and I'm happy that it's working. eating more frequently works for some people in some phases, but I think too often when we hear that trend, and function is so ignored. And so often people are doing that, just constantly grazing, maybe while they're on the go, feeling really bloated as a result because they're distracted eating. And I know that there are going to be seasons where you're just going to Fed is best,

Adina:

Yeah.

Diane:

little people. But that, like what other function functional support are we bringing in for digestion? So that's something that you've heard us talk about on other episodes, um, to avoid that bloat and just input it, put it, put in things sitting and churning your stomach longer than they need to.

Adina:

Yeah.

Diane:

yeah, we're, I know we're focusing on, on blood sugar here. So grazing and constantly having some input. Can be really stressful on your blood sugar over time. So like to get to a place where people can go longer periods in between meals. Um, but if you feel like you're just ravenously hungry too, that's something to think about, about what did that plate look like? And those macros that we were talking about earlier, how can we balance it? So you have more long burning fuel and energy. So you are not constantly so hungry two hours after or an hour after your meal.

Adina:

Yeah. And like we said, these things shift in seasons. So like, yeah, obviously we're not talking to you if you're going through an extreme acute stress right now or in your first trimester of pregnancy or something like that. Like, it's gonna look different. But if you're Trying to be in more of a maintenance mode, and you're trying to figure out, Why am I not feeling good? Why do I not have stable energy? Why are XYZ exhaustion symptoms still plaguing me? That's definitely something to look at, especially if you're a person who, is like, not really prioritizing building your own plate, and then you're just kind of like, inhaling your children's leftovers before the bedtime hustle, or something like that, which we've all been there. Um, and then another thing that I see too, which I, this is one of those where like, I'm like, I could get some backlash for saying this, but I think we're seeing a lot of too many healthy packaged foods instead of stuff from the ground or that had a mom. Like, I get it, convenience is important. Sometimes your side dish has to be the boulder potato chips, but like, Have we taken this too far? Are we eating too many things that came from Whole Foods or Thrive Market and not from The Ground or Had a Mom?

Diane:

I do love my Thrive Market,

Adina:

Yeah.

Diane:

and some of those things like granola butters or crackers or lesser evil popcorn, cheese curls, no cheese curls. It can be exciting because you finally found something that maybe your stomach doesn't want to rumble with or it just, it just tastes good and it can be, it can be easy to overdo some of those.

Adina:

Yeah, I think that's,

Diane:

you get that box and you're like, I gotta try

Adina:

yeah,

Diane:

I

Adina:

had a perspective shift on since I moved here because I used to rely on a lot more of those foods and I didn't feel as good. And I also Like ran out of money, you know, and then we moved here. And just because those options aren't as available here at first, I was like, Oh no, what are my kids going to eat? But like, now we just eat meat and fruit and we feel so much better, you know?

Diane:

so sometimes boring or simple, but yummy.

Adina:

Yeah, no, not necessarily that. I just, I don't mean don't eat those things. I just mean like examine if you are not feeling well and you are relying on them all day, every day.

Diane:

Yeah. That makes sense. We've said it before, focusing on more food that came from the ground or had a mom.

Adina:

Yes, the priorities.

Diane:

Uh huh. Yeah, I'm at the end of my, uh, Oh my gosh, at the end of my second trimester, and I've had to reassess how things are working for me because I do get hungry more often, um, thankfully not having aversions like I did early in pregnancy where packaged foods and the healthier ones were things that I relied on a little bit more just so that I could eat,

Adina:

Salty and crunchy.

Diane:

Yeah. I have a lot more, uh, variety or tolerance to those things. I'm getting back to more of my home cook faves.

Adina:

We love that for you.

Diane:

Yes. I love it. Um, something else that we'll notice sometimes, especially with our goal getter, like driven clients and athletes is perhaps they're trying to nutrition perfectly.

Adina:

Mm hmm. Grrr.

Diane:

thinking or seeing food in terms of how much vitamin A's and this and how often am I adding organ meats to my My food or I think of I think of this was on my explore page And I said, you know a couple someone was doing a parody of Nara Smith who has this really soothing voice And at first I thought this was satire, but I was like, oh these people aren't eating these things unironically You Ironically, it was someone had, um, raw ground beef, raw honey, jiggly cold bone broth, like jelly, which, I mean, not to yuck your yum, but let's be real, the point was, let's be really honest, like, yes, these things are nutrient dense, but are we, are we really prioritizing nutritioning perfectly over actually enjoying our food? So the reason we're connecting this to, to blood sugar is. Are we trying to health so hard and stressing ourselves out about micromanaging these foods, which in turn, like remember food is going to nourish us beyond a nutrient level.

Adina:

Yeah.

Diane:

we're seeing it, it just says like this thing to perfect or micromanaging all the micronutrients in our food or eating things that let's be really honest, don't seem very joyful to eat.

Adina:

Yes.

Diane:

That can be a stressor on your adrenals as well. I mean, there's another girl and I, I have to think that this is a satire. I think it's like Butter and Steak Girl or something. And she's walking down the street eating a stick of butter. And she was making like an omelette, but all she eats is ground beef and like raw eggs. And I was like, this, this is not healthy. This is not healthy. What are we doing here?

Adina:

Yeah, like, if you heard us talk about blueberry muffins at the top of the episode, and you Or like, ah! Blueberry muffins! Like, I used to eat those all the time as a kid. I haven't had them in so long, like, and you got, like, flooded with memories about a food. It's like, that's a good sign that maybe you should get a starter, sourdough starter from a friend, and make yourself some sourdough blueberry muffins with real sugar and real flour and just, like, enjoy it, you know? Eat it alongside some eggs, so we still are balancing our plate, but it doesn't have to be, uh, Almond flour muffin with protein powder and, you know, all these substitutes that make it taste bad.

Diane:

Yeah. Oh, almond flour. I like that there are a lot more options now for the

Adina:

Yeah.

Diane:

mean, I have clients, many clients who do need to be gluten free for a while or can't do sourdough either, but all the almond flours, ugh, lock you up a little bit.

Adina:

Yeah, the point is, are we sacrificing the joy in food for the sake of nutritioning so hard?

Diane:

Yeah. And that's, yeah, the perfectionism of it

Adina:

Yeah.

Diane:

That's a lot to, of mental gymnastics to have to think of like all the micronutrients in food or. You

Adina:

Yeah. Like, I think the point we're making here is just like, can we bring more ease to it? Can we bring more? nostalgia and joy and ease to the whole food thing.

Diane:

Yes, now with that in mind, might seem odd to have us speaking about minerals here and mineral testing, but I want to reminder here that when I talk about the Hair Tissue Mineral Analysis, HTMA, mineral testing, my clients who have gone through it know that we are not micromanaging and chasing down each, you know, I like to see it as this is helpful context, especially for someone who I mean, I have many clients who objectively have done so many things, right? But they're like, wait, why my labs normal? But I still am so exhausted. And so I have a lot of very, a lot of clients with health, healthy mindset and approach to this test. They're like, let's just see some information. Um, and maybe we can fill some gaps. So. Some gaps could exist with minerals. And when we do HTMA testing, here's some common patterns that I'll see from my clients who are doing everything right, but still crashing, still feeling these, these energy, um, in the afternoon, that sort of thing.

Adina:

Wait, can I interrupt you for one second? I just want to give a little more context to that because I do think that was a funny transition. I think what's really important to understand here is if you are a person who has been helping so hard and listening to all the podcasts and getting all the courses or doing all the masterclasses and you've been trying to puzzle piece your health together and consuming all of this information that is overwhelming you and you have spent years being like, I am doing all this stuff that everyone is telling me to do and I am still not feeling good. That is a case where A coach that is going to look at your specific labs and helping you to streamline it and dial it in and simplify it is going to take a massive weight off your shoulders. And just the feeling of the, I am no longer floundering and trying all of the things and wondering why I still don't feel good to be able to see that receipt of like, Oh, This ratio is why I don't feel good. And we can very simply focus on this thing as opposed to the 30 other things in the modules or the 50, 000 other things that I've gathered over time from all the hundreds of podcasts I've listened to.

Diane:

Yeah, all the things that it could be, I love that you brought that up because I know there are ways that people could do the HTMA on their own or maybe try to learn how to analyze it on their own. But as a practitioner, there are so many things, so many things, so much nuance to look at with that test compared to someone's intake forms, their routine, their, their goals that do it on your own. It would, I'd be churning and burning minerals just trying to figure that out or I have had some clients who like I did this on my own and I just don't want to waste time like I'm efficient elsewhere like I don't want to waste time just tell me you know where my gaps are let's do this and I love clients like that but some clients, common Patterns that I'll see among clients who are doing everything right but still dealing with blood sugar stuff on the HTMA is their magnesium is missing in action or they are churning through it. And we love magnesium for so many things. I think it gets, it gets some, it's been getting a lot of attention, which I like, but we're also forgetting some other key players here, which I'll talk about in a second. But they're churning through it. Magnesium does so many great things for us, but plays a role in blood sugar, blood sugar regulation. So. If it's just nowhere to be found, or you are, your body is burning and churning through it, then people end up feeling depleted, their sleep may not feel as restful, or, uh, you know, may, may be waking up a little bit after they fall asleep in the middle of the night, or during that two to three, two to four a. m. blood sugar window. I'll see that a lot.

Adina:

Yeah, and the thing that's crazy about Magnesium, like you said, it's gotten more popular, but

Diane:

Yeah.

Adina:

There are so many scenarios that you just mentioned in that one sentence. It's like, maybe you're A, not utilizing magnesium at all, maybe B, you're taking the magnesium, you're really taking it, but you're just not realizing how quickly your body is burning through it and the dose that you're utilizing is far too low for what you actually need. Or maybe you're taking the magnesium, but you're not paying attention to any of the things that your body needs to actually use the magnesium. So we need to focus on some other minerals first, or you're taking magnesium, but you're just taking like a shitty form and your body's not actually using it. So like, that's four different scenarios of why magnesium could be a huge piece of this puzzle. And like, we would have to dial in what is going on there. Like, it's not as simple as like, Magnesium good. Health, health Instagram tell me magnesium good. Like,

Diane:

need more. I

Adina:

yeah.

Diane:

magnesium powder. I'm glad you brought that up. Those latter two scenarios especially are common, so I might look at also, like, what supplements is this client taking? Because maybe she took too much too soon. She's not ready for magnesium. And these minerals, like,

Adina:

Wait, slow down there for a second. Like, even though Instagram told you magnesium is the thing you need, you might not be ready and that could be the whole thing. That

Diane:

like props for the, the energy, the enthusiasm around it. But looking at your test, at your receipts, we went too fast, too soon. I see that one a lot. Or yeah, taking a form of magnesium, there are 25, 26 different forms of magnesium. And I really don't like, some of them are going to make you shit. And I have a lot of clients who already have gut issues. So I'm like, girl, let's. That's not with this one, and we'll try something else, but I might also see in her supplements that she's taking something that's depleting her magnesium further and not being aware of it because these minerals, they have buddies, but they have like other minerals that they don't like, like they're together. So we're not just looking at one thing on a test. So if you were to DIY this on your own, you might not be aware of all the other context and nuance that we need to be aware of. So. Minerals, there's a lot to, I love that Adina is hopping and slowing me down because I could just go all in, I mean, right

Adina:

was another sound effect that I mixed in.

Diane:

love, uh, um, another scenario I might see is sodium potassium, maybe so when those are, or just imbalanced, very much so, I'll see these kind of, you know, They're buddies. We want them to be kind of in balance with each other, but when they're really off or nowhere to be found, thyroid hormone and glucose can't get into the cell. So something that I've seen with clients who are like, I got my thyroid labs checked, like I'm exhausted and it's not adding up. I'm trying to do all the things right, but my GP, my Doctor told me things are normal. So, I love that they followed their hunch because sometimes people might have normal labs there, but what's happening is and glucose hormone, hormone, hormone, oh my

Adina:

It's such a hard word to say, by the way. You know what's the hardest thing to say? Is hormonal birth control. Hormoner.

Diane:

control.

Adina:

Um, yeah, so if you're the girly who's using everyone's affiliate links, and you're buying the shitty magnesium, and you're buying the LMNT, and then we look at your HGMA, and we're like, this? Where'd it go? And you're not using magnesium. Yeah, so just, you know, some things.

Diane:

tea, and I still don't know, is it element tea or is it element? I don't know.

Adina:

People,

Diane:

element.

Adina:

say both.

Diane:

Elementy. Yeah, both, but maybe we need a different electrolyte pack or we need to focus on potassium in another way. That's really common. Um, yeah, sodium gets a lot of play in, I think because a lot of people are thinking these electrolyte mixes are marketed towards athletes and yeah,

Adina:

Yeah.

Diane:

sodium. You're sweating. I mean, taste your sweaty lips after a sweaty workout and it's clear. But. Yeah, these are another couple main minerals that are often overlooked because people are leaping to magnesium first, but we can't just think of one of them by themselves, we're thinking about them, um, together and what's going on.

Adina:

Yeah.

Diane:

thing I look at is manganese or there are some ratios that I look at on the HTMA and one called the blood sugar ratio. So, what are calcium and manganese doing? Or calcium to magnesium, and I like to look at manganese because those can be some markers that clue us into to blood sugar. So there are a few things that we look at on the htma. It's not just minerals and isolation, but they give us clues into different systems in the body everything from Detoxification to digestion to blood sugar, which is super cool

Adina:

Yeah, it is the coolest. And then something that I'm seeing majorly on the training side of things, when it comes to blood sugar and energy issues, is people You need to build more muscle. And like we said at the top of this episode, and like we've said on a lot of recent episodes, if you are still at your starting point, something is afoot. Like if you started something like STHH. And it got you off of the couch, and that is wonderful. And you started to feel a little more energy and you started to feel stronger and things that you had to do in your daily life started to feel easier. But then it kind of dropped off a little bit and you were like, wait a minute. I'm still training regularly. Like, why is my energy bottoming out? And a few things I want to bring your awareness to and ask you to be honest with yourself about if these things are happening. Number one, are you just going through the motions potentially with the same kettlebells that you bought when you first started STHH? Number two, are you thinking that you're prioritizing your training week over week, but really it's an afterthought and it's like, oops, I didn't have time again. So either I skipped my workout altogether or I only trained once. Or I'm being kind of inconsistent. I'm doing the leastest a little bit, but I'm also not really training. Like these are things where we may be in STHH, we may be in the club, we may be touching our kettlebells and that consistency is amazing. And I am so proud of you and having a movement practice is amazing. But if you are still trying to figure out like, what is the gap here? I'm doing the thing, but I'm not getting the results I want. I'm not building muscle. If you're a person who was looking for body composition changes, and you're like, I'm out of the pregnancy season. I'm out of the postpartum season. I'm just kind of living my life. Like, why aren't things shifting? And that's something that you're really looking for. I need to ask you, have you bought heavier kettlebells? Are you working hard enough in your training sessions? Are you making training and movement the priority that it absolutely needs to be? And if you haven't listened to our previous two episodes, I think it was.

Diane:

Yeah,

Adina:

We talked a lot about how I've approached this and what it looks like to really be prioritizing your training in a season where you are trying to make a massive shift, but what that looks like is, you You need heavier kettlebells. You need to be working hard enough in your sets so that those last two reps feel like hard, like the load is slowing down or you are feeling like.

Diane:

when you give that cue where, like, choose something where you could, it would be hard to do eight reps here.

Adina:

Yes, like do five, but it should be, you know, like, that should be the range we're looking at. We give really detailed notes about what it should look and feel like. So read those and then be honest with yourself. You can likely lift heavier, move faster. Push harder than you currently are, but you're scared to push yourself out of your comfort zone. I promise you, everything you are looking for is on the other side of that push, is right outside your comfort zone. So training should feel hard. It should feel uncomfortable. The whole thing is applying this stress. Gradually over time, increasing that stress so that we get this adaptation where our muscles grow. We just had such a fun, um, someone from the club just messaged me and V and was like, I was on vacation with my husband and I was looking in the mirror and he was like, is something wrong? And I was like, no, I'm just admiring my quads from this last training block. And yeah, like when you push and when you lift, Closer to the heaviest thing that you can lift in that session. When you are trying for that speed output and you are really being intentional and putting those training sessions on your calendar and being like, this is a non negotiable for me and I will not move it for anything. And I will not cut it short for anything. I will not cut out the accessories, this training block. Like I will do this program as written and I will push myself hard and I will buy the heavier kettlebells and I will upgrade and show up to the live calls. Cause I know that's the missing piece for me, like to have someone, anyone who has been on a live call or who has been with us in person at those and club events knows that it is just an entirely different energy. And if you've been training alone in your living room for two years with the same kettlebells you started with, and you're like, why aren't my mousse clays growing?

Diane:

Yeah, it's hard to push

Adina:

You might need the live, you might need that live call. We've had so much feedback from clients who show up to the live calls that they're like, I left the call and now I'm ordering heavier kettlebells because I realized I could do it. Yeah. Mm

Diane:

it to those, and I also mentioned this before, but I definitely push myself harder being in a gym. Going to a gym, and they don't have kettlebells that are as nice as the ones that I have at home. Yes. But they're the ones that I will use and I will work harder. And there's something to like, even if I'm not speaking to other people. In the gym, they're doing different workouts. They're minding their own business. But being around other people who are pushing themselves in the gym makes me push myself harder I'm not going to just sit there and lay on my mat like I could on my couch

Adina:

hmm.

Diane:

to take an extended rest and like scroll instagram like i'm getting in and out. So

Adina:

That's actually another, I'm glad you mentioned that. That's actually another great tip because we just had that come up in the club. Somebody was asking about, like, my sessions are taking a really long time and I'm like, not sure why. There are rest timers in the app and we write out exact rest periods that you should be taking. I highly recommend if you're a person who's not moving the needle on your training, go through the session, following the exact rest periods, set a timer. And the second that timer goes off, start your next set and see if that doesn't make a big shift for you as well. As far as like, we see both sides of the spectrum. I see some people rushing through their workouts where Their rest periods are so short that they can't possibly be pushing themselves as hard as they should be in the sets.

Diane:

or recovering appropriately, and then they're stressing their adrenals out, and then I see that on their htma when they're a fast three, four.

Adina:

And that's much more cardio than it is strength training. Um, but then we see the opposite side of the spectrum too, where people are like, I start my rest period. I'm going to go throw in a little laundry. I'm going to go make some dinner. And then they come back and it's like, We could do that for a season, but if you're like, I am trying to get the most out of this program that I signed up for What's Doug doing over there?

Diane:

He's been making all kinds of noises and you were talking so like, Dina can mute my part of the audio when she was, I mean you were, and you were on such a good tear, but he was snoring and now it's like he's licking his face. So I don't know

Adina:

I can't hear it, so I wonder if the girlies will be able to, but we'll have to see. Yeah,

Diane:

second trimester and after I talk, I'm like,

Adina:

I was gonna say, I remember when I was pregnant with Was it Ori or Abe? I don't remember. One of them. Um, I had to stand for podcast episodes. Otherwise it was like,

Diane:

crushing your

Adina:

yeah, just like too much smoosh. Even if I was just like consciously sit upright, I felt like that made a big difference in the audio. But, um, yes, as I was saying, um, before Doug, so rudely interrupted moi. Yes, rest periods, either they're too short or they're too long, but if you're like, I am trying to make this massive shift in my muscles, then you need to be observing those rest periods. And just another quick note. I know if you've been listening to this podcast, like you probably know this, but building muscle is such a massive, massive, massive thing. player in the balancing blood sugar game because it

Diane:

hoping we'd bring it home there. Cause maybe they're like, well, wait, build muscle. Like

Adina:

Why

Diane:

juicy, functional ass.

Adina:

Don't we all

Diane:

right. But like, well, why? And I don't want to bulk up and like, uh, heard, understood.

Adina:

Heard chef

Diane:

Heard chef. Yes, chef. But man, muscle is expensive tissue and it's makes your insulin sensitivity even better.

Adina:

It's just like a little straw for that glucose like you eat carbs and it's just like Give me

Diane:

And I, I mean, I have a feeling that if girlies are listening to this episode, it's probably a lot of our clients, a lot of our mutual clients who they're already strength training, they got some bells, but I mean, maybe there's someone who wants to eventually be there, but they still have hesitation around. Like, I don't know about strength training. I don't know if I like it, like full stop. Like the best thing you could do lifestyle. Why is when I'm looking at your HTMA things are imbalanced and you're exhausted. And when you get to the lifestyle section of the custom plan I write for you, it's not like this cute suggestion that I'm like, maybe do strength training, maybe do STHH. It is the thing that will get you the most out of the least on your lifestyle front. Like, yeah, we're going to dial in food. We're going to think about your main minerals and minding your, your mental, emotional stress, but it will give you the most benefits doing strength training and building muscle.

Adina:

Yeah, actually this is totally not related to this episode. I mean it is because it's about blood sugar. I totally forgot to mention this on, which episode was it? Was it pregnancy, pregnancy don'ts that Diane do's?

Diane:

The dian dews, yeah.

Adina:

Um, on that episode we talked about the glucose test.

Diane:

Oh, it's coming up for me.

Adina:

Yeah, and I mentioned this when I did that test in my pregnancy with Abe. But one of the best things you could do for yourself is straight from that doctor's office, get yourself some protein, and then go on a hike with a friend, or, yeah, go on a hike with a friend, or do a training session, like, put that sugar to work, and you will feel much better than if you just went home from that massive glucose glug and sat on your couch. Muscles. Yeah. Yeah.

Diane:

are like, you know, you, you can't prevent gestational diabetes. I don't like, they say things won't make a difference, but anecdotally, strength training, I would think in building muscles. That's right, right, right. That's a good thing.

Adina:

And also, like, eating nutrient dense foods

Diane:

Yes,

Adina:

the other things.

Diane:

Mm hmm.

Adina:

It's so They love to tell you that you can just have no You have no agency over your health, is the point. Bon amas. Mm hmm.

Diane:

here, but if your blood sugar still on a roller coaster, you're still crashing, you're still feeling like you're waking up in the middle of the night, or your luteal phase is brutal, sleep maybe gets worse during that time too, you get more moody, more hangry. We have to look at stress, that being your mental, emotional stress load, um, I will see this sometimes, especially with my goal getter clients when we're doing their HTMA or her HTMA retest, they're someone who has a great supplement stack. Maybe it's one that I've made for her, like, this is the best supplement stack for you. She's buying the grass fed steak, she's cooking most of her food at home, and she's diligent about her sleep hygiene, right? Like, Checking all those boxes there and still her mental emotional stress load is so high. It is hard to out supplement her. Or supplement out that stress when there are factors like maybe a really stressful romantic relationship like you just went through it a breakup with a toxic ex or you have a job that you Absolutely hate

Adina:

Yeah.

Diane:

I don't know like a family issue or a combination of those things Maybe you're doom scrolling and you're stressing about the presidential election that's coming up in a

Adina:

Hehehehe. Uuuugh.

Diane:

Unsubscribe

Adina:

Yeah. Hehe.

Diane:

all of that's going to do a number on your blood sugar. So, yes, when we do nutritional therapy, we like to think of things holistically. And most of the work that I focus on in HTMA reviews or in RCR is taking the physical stress stressors out of your stress bucket. Those being dysregulated blood sugar from not eating enough food or balancing your plate appropriately. Um, your minerals, yes, but we would be remiss if we didn't also spend some time talking about mental emotional load that we can control.

Adina:

And this one is so hard to be honest with yourself about too. Um, we've talked about this on previous episodes, but that's something that's sometimes so nice about the HTMA is like, if you are that go getter, which we love you, we love to work with you. We love when you just show up and you're like, tell me what to do to fix it. But. But sometimes you need to see that receipt to realize that you are running on fumes. And if there is something that is objectively stressful in your life, and you are continuing to pretend that it is, it's not affecting me, that, that massive shift at my job is not affecting me, the living through the war is not affecting me, um, like whatever the thing is that you're trying to pretend is not the reason that you are feeling so rundown and exhausted, It might very be the reason. I

Diane:

Oh, there are a lot of things that we can't change, but I'm thinking of many a FAST 4 metabolizer that's a very dysregulated result. There are eight possible results, I've mentioned this on past episodes, like our recent HTML episodes, but a lot of these really driven, like, burning the candle at both ends, goal getter, like, they have their Quote unquote shit together in so many areas, but they're feeling so depleted get their results. They're a fast four and Low minerals across the board which tells me they're just churning through their resources They are probably feeling really depleted and I think sometimes people hear fast metabolizer. So they're like, oh, they think fast metabolism skinny or

Adina:

have such a fast metabolism. And

Diane:

Uh, and I have had many clients who have had that result and it's an eye opener. Aha. They're like, yeah, I know that that move across the country, that difficult breakup or relationship I'm in that's not fulfilling or like not having time with friends, like that's weighing on me. So. Maybe this is something that you can really only explore and know what you need to fill your cup. But an opportunity, if you are someone who's burning the candle at both ends is how can you slow down? It can feel really challenging when people get this result too, their blood sugar is dysregulated. They might feel hangry between wheels. They just want to move out of that state, but really the opportunity is slowing down and doing less sometimes.

Adina:

adding in more play and more fun and more crafting.

Diane:

Crafting.

Adina:

muffins.

Diane:

Might we suggest making bookmarks, crocheting little fruit

Adina:

Getting yourself a Fuji film. I

Diane:

hobby? I don't know. We'll see. We'll stick

Adina:

could teach you how to crochet.

Diane:

Yeah, you do know how to do that. And you were doing, um, not cross stitch, embroidery. You

Adina:

Oh, yeah, the needlepoint stuff I used to do for my nephews to fill in bags, yeah.

Diane:

Needlepoint. Yeah, I heard that is a, a time and money suck, but

Adina:

Yeah.

Diane:

I would love to

Adina:

So fun.

Diane:

So

Adina:

up, just craft away your sorrows!

Diane:

But yeah, stress, the devil, mental, emotional stress, the devil, you know, we've talked about, I say tapping, meditation, breath work. Expressive writing, crafting, all those things, like, choose from, call it like a self, self care buffet. And you don't have to do the same thing every day, but maybe choosing something that will help you slow down, setting the boundaries that you need to. It's hard stuff, but it's essential, and it does make a difference. I've had clients who come back for their retest, and they're like, Girl, last time I saw you it was fast forward. Things were going awry in my marriage, or job was really stressful. I was in a completely different place. Things have calmed down now. Maybe they set boundaries, or changed jobs, or just started to prioritize play in a different way and things do look different. So you're not stuck either in a certain result on the htma. It really gives us a nice high level peek at where some gaps are so that you can feel your best.

Adina:

Yeah, hopefully

Diane:

it shines.

Adina:

Definitely. And I know we probably called a lot of you out during this episode. Those fast fours, a lot of times are the ones skipping the rest period, um, or saying that they're doing strength training, but it's really just like some bootcamp style class that they can't give up because they are addicted to the stress hormones. Um, but yeah, I know you may feel called out by this episode. But, we just love you, and we're helping you to see where those gaps are, because we know what is entirely possible for you. We know that you can go through this life feeling incredible, feeling like you have the space and the energy to play, and to craft, and to get back into those things that you love doing. We know that you can do it. Have that stable energy where you don't feel like I'm waking up, I can't seem to get a handle on my luteal phase, like why am I still dealing with this luteal phase insomnia, I'm doing all this stuff, we know just how truly wonderful and strong and capable you can feel in that beautiful body of yours, so if you are feeling like It's, I'm not cracking the case on my own, but I want all those things. I want to feel like that. I want what they are talking about. I can't recommend enough an HTMA review and STHH if you haven't been there yet. The club, if you did STHH a while ago and you are just like thinking that you can continue doing this on your own, but don't realize what a massive shift community will make for you. Um, even more than that, if you've been inside the club and you're like, I just can't seem to hold myself to the standard. I want to be holding myself too. I'm telling you upgrading to live coaching, even just for one training block, even just for the first month of a training block to get someone to help you. Coach Veronica is amazing. She does our live calls in there. She will help you to see exactly what you are capable of. She will help you to dial in that form. She will help you to realize that you need to buy heavier kettlebells. And I guarantee you, we will get you feeling incredible. So, don't think that you can do this alone. If you are still trying to piece those puzzle pieces together, and it's just not quite lining up, I guarantee you, We love you so much. We want the absolute best for you. And we can make this happen in such a short amount of time. If you show up for yourself and just jump in, do it. It's going to feel great.

Diane:

Yes, let's balance those minis, get you feeling good. We'd love to support you and to root you on. So, no matter what, we're cheering for you, stay hydrated,

Adina:

stay hydrated.

Diane:

a salty, mineral rich mocktail and maybe some blueberry muffies?

Adina:

And, uh, unclench that b hole.

Diane:

of protein! Yeah.

Adina:

Unclench that b hole with a side of protein. Alright, we love you! Bye!

Diane:

Bye!