Age Proof
Age Proof: Unlock the Real Fountain of Youth
What if the secret to staying young isn’t a myth, but just hidden in plain sight?
Age Proof is where real science meets real-life results.
Each episode brings you inside conversations with doctors, biohackers, and longevity experts who are redefining what it means to grow older. Together, we unpack breakthrough treatments, debunk outdated health myths, and explore everything from anti-aging supplements to the newest regenerative therapies.
No trends, no shortcuts, just practical, science-backed tools to help you feel better, move better, and stay sharp as you age.
This is Age Proof, where growing older comes with smarter choices and stronger health.
Age Proof
The Secret Formula to Transform Body and Mind
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Most diets fail because they ignore your body’s real needs.
Two coaches share a simple, realistic system that works through pregnancy, stress, and everyday chaos.
They explain why “fitness foods” and sugar-free swaps can wreck your gut, and why sleep and breathwork matter more than most people admit.
You’ll get a clear protein baseline, a gut-calming approach that actually works, and a plan that fits real life.
They also break down labs, including DUTCH testing, so you can stop guessing and start fixing. Plus, practical ways to reduce hormone disruptors without overcomplicating things.
If you want a plan you can actually stick to, listen now. 👂
So how long have you guys known each other?
SPEAKER_03:Um, she was my client right when I pretty much like six months after I started the company. Okay. So that was in 2018.
SPEAKER_04:20, yeah, 20, 2018, 20, yep, 2018.
SPEAKER_02:Were you a trainer or before or was this like two years ago?
SPEAKER_03:Before I started my company?
SPEAKER_02:Yeah.
SPEAKER_03:I yes, but I did everything independently on my own. I've never worked for like a corporate gym or anything. I just I got my NASM certification and I was a teacher elementary school teacher and just started on the side, like trained a few people in person at like their apartment gym complex and stuff. And then I just really loved it. And I started things started somewhat picking up, but also not really. And I was kind of like, you know what? I'm gonna just make this jump and quit teaching and go all in and make a business. And yeah, that's what she did. There we are. So she was one of my clients, and then um was the first coach I brought on. So she's been coaching now for f over five years. Yeah, yeah. My right hand woman with everything.
SPEAKER_02:So but you do all nutrition and everything, not just the training, right?
SPEAKER_03:We definitely take a very like holistic approach and we really strive to like get to the root of our clients' struggles. And she's actually a holistic gut practitioner, so um, and we have five, there's five coaches and all kind of specialize in different things and definitely a huge emphasis on nutrition and also just mental health. Like I feel like that's truly the foundation. If you don't love yourself, there's gonna be a lot of a lot that comes through that. Yeah.
SPEAKER_02:All right.
SPEAKER_04:And what made you get into like gut health and what was honestly my own journey because actually when I was her client, um for some reason, like during that point in my life, I say for some reason, but I know exactly why I was in grad school. I was still partying, you know, had gears before partying, drinking, just eating whatever. And then I got more into fitness, but it was before a lot of like holistic approaches came out, and before I really knew anything about proper nutrition.
SPEAKER_01:Yeah.
SPEAKER_04:Um, and I just started eating, you know, quest bars and protein powders and processed chicken and things like that, and had terrible gut issues. I mean acne all over my face. Um, so my own journey kind of led me to becoming a holistic gut practitioner.
SPEAKER_03:She sent herself to the hospital with I did. And not going to the bathroom for days for literally weeks, like four weeks. Yeah.
SPEAKER_02:Yeah, like you you read the fiber values on the quest bar, you're like, oh, I'm gonna shit out right after I eat this, right? Yeah, but like that stuff just stays in you.
SPEAKER_04:It's like I mean, like the sugar-free like sauces and cereals. Yeah, I mean, I was on all of that, yeah.
SPEAKER_03:Yeah, I definitely went through that phase. I think that bodybuilding in general, I've done a bikini, a few bikini competitions. That's actually how I got into fitness with the girl that was like, I'm just gonna do this bikini competition, hired a coach, and it was so you know, bro style and just the amount of like sugar-free stuff that we can use because it's no calories.
SPEAKER_02:Yeah. Yeah, and the the thing people don't get is, and if you know, and that's where I don't like to journal what I eat, but like if you journal when you eat sugar-free stuff and see how much more sugar you actually eat on top of the sugar-free stuff, is like it's quite incredible, like, especially like drinking like rock stars and monsters. You're like, Oh, it's sugar-free. Oh, this is recovery stuff, and you're like, I'm getting vitamins with this, and then you're like, you know, you'll reach for that candy bar or like more chocolate. Oh, yeah, yeah.
SPEAKER_04:Your hunger cues go up high.
SPEAKER_02:Yeah, that's crazy, right? Yeah, that's why like I drink sparkling water, but like it doesn't have any sort of sugar. But I'm like, but even these, like, you always, you know, people talk about microplastics, and that's something that you gotta I don't know, microplastics you could almost stress out about like how much you take in.
SPEAKER_03:Yeah, I agree. I feel like we definitely try to cut back in ways, but at the same time.
SPEAKER_04:It's like making making smarter decisions when you're at home. Yeah, you know, like for example, like cooking oils, it's like, what are you gonna do at a restaurant? Like, not go, not eat if they use like canola oil or vegetable oil. But like if you make those choices at home, like you're making improvements.
SPEAKER_02:The thing is, at restaurants though, you could ask them to cook with butter and you know, you're olive oil or whatever. But like if you're which today's society, you're not going to the restaurant as much, you're ordering out, then you don't get to make those choices, you know. Yeah, like Doordash should have that option for what you want.
SPEAKER_03:I also think it's a season of life here in because before having my child, I just had a kid four months ago. I hardly ever use the microwave. I would, you know, cook my food on the stove. And I'll be honest, right now, the season of life I'm in, we are definitely using the microwave because I just need that convenience with yeah, there's no time.
SPEAKER_02:Yeah, right. Yeah, yeah.
SPEAKER_03:And I'm not gonna stress about that because it exactly, yeah, that would do more harm. Like that's what people don't realize.
SPEAKER_02:Yeah, I know. Yeah, the as we talked about mental health, where you know, I'm wearing like two aura rings because I just got the new one. I gotta get rid of the old one and set up the new one. But some of these things, like, yeah, you can monitor your health and whatever, but like then like you you gotta just take it as facts and like you're like, all right, how you can fix it instead of like being overly obsessed, yeah. Where like I got ADD, so I kind of become obsessed with certain things, and like foods, one of them. It's like um, and like going carnivore diet. I'm like, you know, it's like I try it, but I'm also like I'm afraid to get away from fiber, you know. Like eating and for sure. And that also goes into the whole microplastics thing, it like to kind of get rid of those toxins, you don't and like the rest of the toxins, seed oil toxins, whatever you need your fiber, right? And you would know that yes, oh yeah, yeah.
SPEAKER_04:Fiber binders, all the things. Yeah, yeah.
SPEAKER_02:All right. Um so do you think like switching like your your diet, whatever, what did you do pre-pregnancy and through your pregnancy to help you out?
SPEAKER_03:Yeah, I think a big thing I I before pregnancy is like really just trying to optimize my hormones. And I think that that's overlooked that people are like, oh, I'm gonna go party, I'm gonna do all the things now before I get pregnant, have kids. But really, everything you're doing right before you get pregnant, I mean, that's really building the foundation, that's setting that foundation for your pregnancy, for your kid, their health. And so I've worked, I worked a lot with Emily too, because I had terrible periods for a long time and just that's again very common with women. And a lot of it is due to environmental stuff as well as like your diets. I really worked on just optimizing my hormones and cutting back some of those things and getting my periods in a really good place.
SPEAKER_00:Yeah.
SPEAKER_03:And then when I did get pregnant, first of all, I got pregnant very fast, which thank the Lord, very blessed. And I'm sure there's so many factors that go into that, but I do think some of it is the fact that we really tried to optimize hormones prior, right? And then with pregnancy, my diet really didn't change much. I feel like I in general, I've always strived to eat a very healthy diet, but I will say tried to get not just eating fruits and veggies, but like having a variety, like having that diversity. I know you've always you always talk about that. Yes.
SPEAKER_04:Diverse vegetables, yeah. Yeah, I think you did an amazing job, honestly.
SPEAKER_03:And getting my protein.
SPEAKER_00:Yeah, yeah.
SPEAKER_03:That was huge. And I was really impressed because I actually ended up having more of a home birth. Yeah. I had my kid at a birthing center, yeah, but I did see a few OBGYNs like before I was trying to make the make the, you know, decide what I want to do. And I was very impressed. Every single person I saw really stressed the importance of pre of protein during pregnancy, which I loved. We've always been an advocate of that and getting your protein. And I did that prior, so that wasn't a problem for me, but I loved seeing that um people they're starting to like recognize that and really encourage that throughout pregnancy, like to have that adequate protein.
SPEAKER_02:Yeah. And how about you said you breastfeed? Do you see changes in how much breast milk you make compared to what you eat? For sure.
SPEAKER_03:I do, but you know what I see more of a change is stress.
SPEAKER_02:Yeah.
SPEAKER_03:When I'm stressed. Like in the beginning, I was I actually I have implants, and so I was kind of stressed about is this gonna affect my breast milk? And I knew how bad, like I really wanted to make sure I was breastfeeding, like that was super important to me for my baby's health. And I was kind of stressing about it. Stressing, like, is this working right? Am I doing this right? Stressing, am I producing enough? Like, are my implants a problem? You know, yeah. And that the stress itself, I feel like made a bigger impact than maybe my diet.
SPEAKER_02:You should have just called us, but it is a common question that people ask is like, should I do this before pregnancy? Yeah, how is it gonna affect my you know, breastfeeding and stuff? And it doesn't really, you know, other you know the way they're placed and everything, yeah. It you know, if you're not cutting through the ducts or anything, you're not really gonna affect breastfeeding capabilities. And like even with the breast lift, you shouldn't really impact the breastfeeding capabilities. But you know, some people you may knock out how they can breastfeed through like different procedures or like you know, putting in very large implants or something like that. But in general, shouldn't really affect it. But yeah, yeah, yeah.
SPEAKER_04:That's interesting because I was kind of, I mean, like, I definitely was wondering.
SPEAKER_03:Yeah, I think also I've had my implants for a bit. They're next June, next June will be nine years.
SPEAKER_00:Okay, yeah.
SPEAKER_03:So I also kind of like they're getting older, like I need to get them in place and detect, and but yeah, stress, I mean, that's definitely a huge, huge, huge, huge thing.
SPEAKER_02:And the thing is, like, as you know, moms usually stress quite a bit about like I need to breastfeed, I need to breastfeed. And you know, um my wife's OB was like, you know, if it's causing a lot of stress, you don't need to just that's it. All you need to do is, you know, to get them the you know the antibodies and whatever they need uh for them to grow. But like nowadays you got formula that you know is supplemented appropriately. Usually you can get them pretty good stuff, but you know, yeah, breastfeeding is important, but like not to affect your own method. Yeah, yeah, absolutely. Like regulate your cell sure.
SPEAKER_03:Yeah. And going back to diet, I do I have increased my calories at this point. I am eating over 2,000 calories. And for me, like I'm a pretty small, small human, yeah. And that's a good amount, but I'm still I'm pretty much back down to my pre-pregnancy weight and you know, feeling overall really good, but I know like having the extra food is definitely helping with milk.
SPEAKER_02:So, like let's compare your diets. Like, what's your typical diet? Are you guys fasting at all, or are you guys eating three meals, six meals? No, fasting.
SPEAKER_04:Emily's not about that. Yeah, I mean, with your data, I'm about that when it's followed up with a protocol. Like I have um, if a client comes to me and they are really struggling with like bloating and gassiness, just like a really, really irritated gut, yeah, I will put them on a three-day cleanse. However, they still eat at the end of the day, but it's but it's food that I provide for them, right? Obviously, I'm not gonna tell them to go eat a cheeseburger from McDonald's. Um, and then they fast with bone broth and water, and then it's followed with um my gut protocol, where like I have them basically it's like an elimination diet.
SPEAKER_01:Yeah.
SPEAKER_04:Um, but um, then they stay that on that elimination diet for about five, six weeks or until they feel better. And then we slowly start to introduce food. So it's the only time I usually ever tell people to fast, or once again, if they really have an irritated gut, then like just fast up until like noon, it'll, you know, inflammation will be bringing brought down and going from there. Yeah.
SPEAKER_03:All of our coaching is very geared towards the individual person, it's very customized to them, their goals, their lifestyle, anything they're struggling with. However, we are huge advocates that most people, if they are willing to commit the time and energy to track their macros at some point in their life, we really like to use that as a tool with them simply to educate them so that they learn what is a protein, what is a carb, what is a fat, what they are putting in their body, and learn how to read labels and what is in the foods that they are consuming.
SPEAKER_02:Do you do you have them use any apps or yeah?
SPEAKER_03:We actually have our own app.
SPEAKER_02:Yeah.
SPEAKER_03:If you search on Apple, Pasley Fit Community, our apple pop up, and it's very similar to MyFitnessFowl. If I'm sure you're familiar with that.
SPEAKER_00:Yeah.
SPEAKER_03:Basically the same thing. There's a you know, QR code, you can scan stuff, track everything through that. We can also do like sample, full day of eating, yeah, tons of like food option variety for them.
SPEAKER_02:All right. And what's your portion sizes you use, or do you use portion sizes with people? Like and how are your macros lined up?
SPEAKER_04:Yeah, so we we give them personalized macronutrients, um, you know, protein, fats, carbs, but once again, it's so tailored to the individual person. So if a client comes to me and they're menopause, they're postmenopause, right? Um, they're gonna be obviously be higher fat anti-inflammatory fats and a little bit lower carb and a decent amount of protein, right? Um, if someone comes to me and they have hypothyroidism from under-eating and overexercising, I'm gonna give them higher carb, a decent amount of fat, and an adamant amount or adequate amount of protein as well, right? So it really just depends on the person and like what stage of life that they're in and really what their goals are and where they're at in their health history right then and there. Yeah.
SPEAKER_03:Emily will also work alongside of them with their doctors if if necessary, like labs. She's read a good amount of lab work as well, too. Cause we do like to look at um just deeper than just surface level things that are happening. Yeah.
SPEAKER_02:What do you what sort of labs do you guys usually like to look at?
SPEAKER_04:So I'm newer with it. Yeah. I went through a course um and I have a mentor. She's great. Um, she's phenomenal. Um, and I read, I'm really into Dutch tests right now. Um, I haven't read a ton of them by any means. I think I've read like one or two right now. Yeah. But that's because I'm still so into studying them.
SPEAKER_01:Yeah.
SPEAKER_04:Um, but that's my favorite lab work to like really dive into. And I have done the Dutch test myself as well. And I love to like go back and look at mine and just kind of like dig deeper into different things that I could be doing to like improve.
SPEAKER_01:Yeah.
SPEAKER_04:Um, and then obviously just like your your regular like blood, your blood panel that you would do, like cortisol, um, cholesterol, things like that.
SPEAKER_02:So yeah, and and females, when they come to you, like if they're doing low fat, what do you think guys think of like low fat diets?
SPEAKER_04:Um, I am not a fan just because I feel that most like well, any woman honestly shouldn't be eating below 40, below 45. But for me, I'm like, girl, you really don't need to be eating below like 55. Like that's minimum. Yeah, you know, just because it is so anti-inflammatory and it really fuels their hormones. Yeah.
SPEAKER_02:So and for protein-wise, what do you recommend for protein for people? Or is it low price?
SPEAKER_03:Again, it's very individualized, but I will say too, with even just um OBDY and I saw with pregnancy, they were really stressing to get 100 grams of protein, which I loved hearing that because I mean we've seen women come to us eating like 50 grams of protein, like really low. So I think bare freaking minimum, 100 grams, but we definitely have clients that are eating more than that.
SPEAKER_02:Yeah. Or you have them supplement protein in like protein shakes and stuff, or no.
SPEAKER_04:If they want, if they feel like it's convenient, it works for them, they like it. Um it's not necessary.
SPEAKER_03:I mean it's not necessary. Ultimately, if you can get it from Whole Foods, it's gonna be better. But yeah, convenient-wise, like again, the season of life I'm in right now, yeah.
SPEAKER_04:Or like having a scoop of protein powder coffee if like clients are using like really sugary creamers and things, I'm like, okay, let's use like a three-ingredient almond milk and like half a scoop of protein powder and froth it up. You know, that's a better option. Yeah, you know, and also quality of protein is very important.
SPEAKER_02:So, what I've gone back into is like drinking milk. I and I used to drink a lot of whole milk before, but like now with kids, like I have like their grass-fed milk, and I'm like, it tastes good. And I'm like, most of the proteins are made out of like milk protein, you know. They have some sort of I'm like, why am I like getting a powder when I can just do that? So I started to drink the whole milk, and I I don't think it affects me my stomach or anything. I don't feel any issues with it, but I don't know how like dairy and milk affect female like hormones and stuff. Or do you see a downside to it?
SPEAKER_04:A lot of women struggle with dairy, but that is because you just mentioned like grass-fed milk, yeah, that's high quality, right? Versus um really processed sugary Greek yogurt, yeah. Um, or the just the regular old carton of like whole milk or whatever. And then they come so constipated, so bloated, so gassy. And I'm like, okay, let's reduce or just take out dairy. Yeah. And then they immediately are like, oh my gosh, I'm going to the bathroom where I feel so much better. And I'm like, oh, look at that.
SPEAKER_03:I've cut dairy out, especially right now, breastfeeding. They say dairy and spicy food are is like the number one thing that can upset baby's stomachs when it comes to breastfeeding.
SPEAKER_02:Yeah, like in the doctor's lounges, there's always like the freaking yogurt. And I'm like, it's like useless because it's like zero fat, and then it's like it's freaking fake sugar. Yeah.
SPEAKER_03:You know, the thing that we found, or especially with myself, but also with clients that have really affected hormones, period, like painful periods, is soy.
SPEAKER_00:Yeah.
SPEAKER_03:That's been a big thing that I know personally I've cut out or I've tried to decrease that have made has made a huge positive impact on me.
SPEAKER_02:Yeah. Yeah. And I like, you know, I I was doing oat milk for a while, but then like, you know, that even causes huge rises in your sugars and stuff. So I'd like to kind of cut that. The only things like I'll try other than whole milk is like cashew milk. But even the whole milk, like I won't get it put in my coffee because I Don't know what whole milk they're putting in. I I just if I'm making coffee at home, that's when I'll use the whole milk. I know what it is.
SPEAKER_04:What do you think about almond milk?
SPEAKER_02:Even like almond milk sucks in coffee. I can't you heat it up and it's got this flavor that I can't stand.
SPEAKER_00:So yeah, yeah.
SPEAKER_02:I kind of I used to use it a lot. If I was making shakes and stuff, I'd get it, but like yeah, it just has that flavor. Like when you heat it up, it's yeah, yeah, terrible. Yeah, but cashew milk like tastes fine when it's heated up. So I'll I'll use cashew milk when they have it.
SPEAKER_04:But yeah, I've not I never really drink cashew milk, so I'll have to try it. Yeah, I was just curious. I didn't know if there was like something negative that you felt like that. No, not really.
SPEAKER_02:It's just but like you know, I I always wonder with almond milk too, like what are they putting in it, you know, like when they're making it because all these companies like somehow they figure out a way to fluff up like something that's good for you and natural. And it's not actually yeah, just like I don't know, I saw a real couple like this week, like about Briar's ice cream. It's not called Briar's ice cream anymore, it's called Briar's frozen dessert because they they took it, doesn't have the amount of cream it needs to have to be ice cream. So they they over the years, and it it's been for a while, I I guess, like in early 2000s, they changed the name over because they filled it with fluff and air, so you'd consume more and it didn't have the cream in it, so that's the way it's like a lot of it.
SPEAKER_04:That's why it makes you so bloated because it has so much air in it, yeah.
SPEAKER_02:Yeah, because my wife used to always be like, Oh, get the strawberry priors, and I'm like, uh I don't eat much ice cream or sugars, anyways, but um now I'm like uh definitely not.
SPEAKER_03:Yeah, I like to I shop at Sprouts, so I usually get like the three ingredient meal.
SPEAKER_04:So it's very I do the same or make my own. I haven't done that in a while, but I love to make it from like hemp seeds. Yeah, um, it has a very like earthy taste, but I do like it um and just almonds and water. Yeah, yeah. That's the best way to do it.
SPEAKER_03:Yeah, you know, time wives, but it's time wives in the starter. Hey, I'm really proud of myself. I've kept up with my sourdough. Like my sourdough starter is still alive. I've still been baking. That's quite a bit.
SPEAKER_02:Yeah, keeping that alive. It is like I've seen some people at the surgery centers make it, and it's like, yeah, it's like their own baby. Yeah, yeah.
SPEAKER_03:Thankfully, you can not touch it for a couple weeks and it still stays alive.
SPEAKER_02:Can't really do that with kid, but uh what else? Um there was something I had that I totally forgot. Yeah, if you guys have a question. Well, one thing was like uh almost the whole fasting thing. So I use the fasting thing. I think it works great for me because you know it's different for females and males for the other. Yeah, oh yeah, that's for sure. But on top of it, like being a surgical field, like your brain just functions a lot better. And I you know, I do fasting, but I also take like keto and esters, so like I have brain food and I'll like just uh put a scoop of the uh essential aminos uh in the morning, so like it's all brain food, so you just function better. And I can go fasting. And more recently I've gone to like maybe a two or three hour like eating window, um, we're pretty much fasting most of the day, and then mostly it's filled with protein and some fiber and stuff. Uh but like I've probably tried everything. I I was a college football player, and you know, fitness has always been like uh there. Um, I did gain a lot of weight. Uh even in college, I I used to drink way too much. Uh same. Don't get us started. Yeah. So yeah. And it was like, you know, to to be the cool kid and like and fall into the crowd. But uh more recently, like three, four years ago, I stopped drinking altogether. Um, and even like when I got into practice, it was like, yeah, go go to old town, go to go to the bars and stuff. You finally start making money, you're like, oh, let me go and enjoy it. And like, but like COVID hit, and I think COVID hit, and I start I had my first kid, and like then it was like, uh, I drink once a month, and I was like, ah, do I even need to do that? So because my brain was just so much sharper, so I was like, I don't need to, you know, I don't need to partake in that. So that and then you know, started on this whole peptide and GLP1s and stuff. Um, so that's helped out. I I was always a big gym rat for the longest time until I started my own practice, and I was like pretty much on call at 15 different hospitals. Pretty much the first five years I was in practice myself. So um so I didn't have much time. I really got into CrossFit before the two or three years before I started my own practice, and I really liked it in in New York. I thought like the training was a lot better, they'd warm you up, make sure you had good form. I came out here, the training wasn't quite the same, yeah. And just having a competitive mindset and like having a bunch of like 20-year-olds and them not telling you how to do things the right way, or like you were kind of swaying a little away and lifting heavier. I was starting to hurt injure myself and I need my hands. Yeah, so I was like, all right, CrossFit's not for me. And then I kind of got away from it for quite a while. Um, and I was going to CrossFit every once in a while once I started practice, but even that started to get less and less. And until a few years ago, once I got into peptides, got more into shape, and then like I started just doing resistance bands, you know, wake up at five in the morning, just get 15, 20 minute workout in, and that kind of got me on the right path. And where I lost a ton of weight. I I got in the best shape of my life, I think, and more cut than ever with just resistance bands. And I was like I was like, all right, I don't need weights, I don't need to go to the gym. Uh nothing hurt, so I was like, I'll continue. That's the way I continued with it. I was gonna ask you guys, so what do you do for like stress relief and um things like that?
SPEAKER_03:Yeah, well, that's a big one. Lots of things, but I think also just the little things really do add up over time, like even just your habits. Like for me, walking. I mean, today I've gone on at least three walks with my kid and my dog, just getting outside, getting fresh air. Um, a big thing too, I like to do when I walk is like not bring my phone because I think that's the number one thing that everyone can take is to make sure that we are having some boundaries with our phone and like unplugging and just get outside in nature and ground yourself and kind of just unplug. Or as a mom, I've learned um recently a new thing for me is every day when I shower, I'm like, this is five minutes of peace that I might not have any more other time. So I'm gonna really just like try to shut my brain off and just like really like just be in that moment of and um and like calm, you know, calm things down because that's very important and needed, especially as a mom because you're overstimulated all the time.
SPEAKER_04:Slowing down, yeah. I think my favorite thing that I've most recently fallen in love with, I just moved, so I haven't done this like the past few weeks, and I am like craving it um to like find that routine. But literally just 10 minutes of a morning were nighttime yoga. And like I have like a fuzzy blanket and a pillow, and I'm just like breathing as I'm doing it's more of like stretching than it is an actual flow.
SPEAKER_01:Yeah.
SPEAKER_04:Um, and I just find that so grounding. Like when I really, really struggled with adrenal fatigue, that was one of the practices that I did every single day. And when I started that, that's when I saw the most results.
SPEAKER_01:Yeah.
SPEAKER_04:Um, which it's really hard to increase your cortisol when it's down that low. Yeah. Um, and that really, really helped. And obviously, just like getting outside and walking, just like Megan said, I think sunshine is like the best thing ever. Um, it's just like when it hits your face, it's just like, oh my gosh, I could stay here like all day.
SPEAKER_02:Yeah. And and this time of year it gets kind of tough because like for me, like tomorrow I have seven o'clock surgery. Um, and today was 7:30, and just getting that sunlight first thing in the morning. I'm like waking up at five o'clock. But you know, you get it when you can, and like it's a good thing. Absolutely.
SPEAKER_03:And yeah, same thing, you know, with mental health, with lowering your stress levels. We with all of our clients, like we encourage them to try different things out. And we gotta you gotta find what works for you. Everyone's different.
SPEAKER_04:People like journaling, breathing, yeah, meditation. Meditations are great too.
SPEAKER_02:Yeah, breathe breathing's great. Like, you know, I I sit on my like red light mat at night and just do breathing exercises. And then when I wake up in the morning, first thing I do in the morning is um I wear this headpiece, it's the Mendy, and it kind of has a little game on your phone where you follow the ball and try to focus on it. And that just reads the blood flow and it it gets you to kind of focus more and like meditate, yeah, uh, and take your mind away from everything else to just focus on. I'm like, yeah, yeah. It is actually pretty good because uh, you know, at first you're like, uh, this is whatever, but you know, they say after two or three weeks, you've really like you you notice your like focus in more, and you'll throughout the day you'll be more fo focused, and like you you'll start doing chores around the house, and you'll it's it's almost like uh taking an Adderall. It's like a natural adderall, so it works really well.
SPEAKER_03:I will say breath work is the only thing that got me through a natural labor. Yeah, yeah. I had to just focus on my breath the whole time with those contractions, and yeah, just like you go cold plunging, you can't cold plunge if you don't do breath.
SPEAKER_02:Oh, yeah, yeah.
SPEAKER_04:I just got back into that because I used to do it for a while and then I stopped and yeah, I just upgraded my membership in the gym. So I've been doing them like a lot, and it's like every single time I'm like, this is why, you know, and I honestly I keep thinking about you every time I do a cold plunge because you always talked about like breath work doing your labor, and I was like, look, I'm like when you're pregnant, like this will yeah.
SPEAKER_02:And I we you know, like people talk about how it's like an energy boost in the morning. I think more of it is the psyche of getting in there. I think that's the biggest part of it. It's not like the overall, like whatever health benefits it has. I think the overall is the mental mind and mental, you know, like when you know you've done something that hard that you hate doing, I think that just drives you for you, like, oh, I can pretty much do anything.
SPEAKER_03:I feel like that after my after pushing my I do that, I can do it. I agree. I think I see that with a cold plunge. I will say I've always hated cold plunges, but now that I have had my son, I'm like, I should try it again and see if I can control my breath better.
SPEAKER_02:50 degree water and not gonna be a little bit more than a little bit the way to do it is yeah, and you don't need to, yeah, that's that's the thing. Like I during the winter time, I just jump in my pool. Yeah, that's what I was.
SPEAKER_04:And I'm not one and I'm like, I could use it, but I just I just can't buy another gadget for my house.
SPEAKER_02:It's like it's already taken up so much space, and like on top of it, like my kids sleep in my room, so it's like I have all the gadgets, and I moved them in there because they took up the other rooms, and now they're sleeping in my room and everything's stuck in one room, so gotta just make more room for it. But I I think cold plunge, if you're doing like even 50 degrees, 55, you don't need to go all the way cold to really get the benefits of it. Yeah, are you guys from Arizona or are you from El C?
SPEAKER_03:No, I'm from uh like Washington, DC area, and I'm from southern, southern Virginia. Okay, she's from like the middle of nowhere, yeah. Like they don't have stoplights.
SPEAKER_02:Yeah, I grew up in Rhode Island, so it's like when you grow up in the cold, you're like, I don't want to freaking be cold and black. Yeah, that's a whole thing.
SPEAKER_03:It gets colder in DC. Yeah, yeah. I've never liked the cold. So I think that's why I hate cold plunge. Yeah. Or that's the thing that you step into where it's like cryo, cryotherapy. Oh my gosh.
SPEAKER_02:Cryo, I've never tried cryo, but like the I hated it. The science behind it doesn't and it just sounds like torture. Yeah. And I I don't feel like overall, like there's much benefit to it. Yeah. Because it just freezes you just for the minute, and you're I don't think you get the additional benefits.
SPEAKER_04:I did it once. Yeah. And the only reason why I did it is because I had COVID, and after COVID, I could not sleep for a full legit month and a half. I was sleeping about an hour to three hours a night.
SPEAKER_01:Yeah.
SPEAKER_04:And I would wake up and literally like it was just like fireworks. It felt like that's the only way I can describe it, like going off in my brain.
SPEAKER_01:Yeah.
SPEAKER_04:Um, and I would just watch TV and just sit there because I couldn't fall back asleep. And one of my friends had recommended do try cryotherapy, just do it once and see if it works.
SPEAKER_01:Yeah.
SPEAKER_04:And they were like, look, you can stay in here for a minute, two minutes, three minutes, up to five minutes. And I was like, give me five minutes. I'm doing this thing. Yeah. You know, I had never done a cold plunge or anything before. And um, I did it and it honestly, it really wasn't. I mean, don't get me wrong, I was freaking cold.
SPEAKER_03:Five minutes. I'm like, oh my god.
SPEAKER_04:I think doing a 40-degree cold plunge is harder than doing cryo for five minutes. I don't know why that is. I think it's because it slowly gets colder and I can dance and move around and get the adrenaline out. Um, but I did sleep legit for five hours that night for the first time after a month and a half. Yeah. So it did help, but I think you could do that with a cold plunge at 60, 50 degree water. Yeah.
SPEAKER_02:It's you know, a lot of a lot of um sleepings with like your growth hormone release and cycles and stuff is and I I think you could have diet induced, you could also it's also stress management, which like a lot of breathing exercises help quite a bit with that, especially when I wake up in the middle of the night. It's it's always like, all right, calm your nerves. Yes, for sure. Fall right back sleep.
SPEAKER_04:Yeah. And I think too, different phases of women's cycle. I know for women, obviously, you know, closer to when their period starts, like a lot of them have issues like sleeping at night. Um, and I just I know for my clients, I just really, really, really get them to prioritize the sleep hygiene, like their sleep routines, digital detox, red light, yeah. Um, obviously with goggles on and really just downtime, cold showers, warm, warm baths, things like that. Yeah, yeah.
SPEAKER_02:The way I usually, you know, at first fall asleep is I lay on my red light mat and trying to put my kids to sleep, and that's I pretty much pass out on that, and that gets pretty hot. Yeah. And like it just feels good on my back, and it pretty much like no matter how sore you are, that's like you feel so relaxed. It's yeah, it's like the perfect thing. I tell everyone to get one. I I should have my own account with the company I keep up with.
SPEAKER_04:Yeah, you should. Yeah, I've been wanting one. I have like the handheld one for travel because I used to travel so much. Um, and that worked great, but now I'm like really.
SPEAKER_02:Yeah, there's three different companies that have pretty good ones that you know. Um there's one Thursage, there's higher dose that you probably get infomercials about higher dose. Now you're gonna get it all the time. Yeah, Instagram. Um and and then there's Bond Charge, but there's a whole lot of other ones coming out, and yeah, they're all basically the same Alibaba ones. Yeah, that they they get it cheap and put their name on it, but they're like five in one, six in one. Some of them have pulse electromagnetic fuel therapy too. Oh wow, and tens machines. And like the one I have is Theresage, it's like eight, nine hundred bucks for the larger one, and like five, six hundred for the smaller one. But if you want anything for Christmas, that's like I say it's the perfect Christmas gift for anyone because you lay on it. I lay on it almost every night. It just relaxes you, gets rid of any soreness, muscle aches, pains. Um, and you feel refreshed, you like you pass out. Well, I pass out, and sometimes the only way I wake up is some of the stones get so hot that's yeah.
SPEAKER_04:I have a sauna blanket. Yeah, it doesn't work that great, but it does it does help. Um, you know, if I don't make it to the gym that day and I'm not using the sauna, but I will fall asleep in that very quickly.
SPEAKER_02:Yeah, yeah. Yeah, I used to have like that sauna hut, a little tent. Yeah, but I don't I don't know. I it feels I I don't know like if I could sit in that thing anymore, especially in the summer in Arizona.
SPEAKER_03:You just walk, you can just get outside. Yeah, dry sauna.
SPEAKER_02:Like in Arizona, I just go and stand outside. Exactly. Yeah, it we can't do it. It's usually so cold on the inside, so you're like outside, usually feels pretty good.
SPEAKER_03:Yeah, yeah. So for sure. Pregnancy, because people always say, like, which is kind of funny. I feel like with pregnancy, they say tell you not to have sushi, right?
SPEAKER_00:Yeah.
SPEAKER_03:Well, I went to Japan for over my pregnancy, and I'm like, I'm in Japan, I'm not gonna not have sushi. And I did do some research, and over there, they like pregnant women eat sushi all the time because I feel like it's not so much about the raw fish as it is about the quality.
SPEAKER_02:Yeah, and quality, but you also gotta see which fish you're yeah, because like if you're eating some of the larger fish, you're gonna have even more mercury because those fish are eating the smaller fish. Yeah, yeah, yeah.
SPEAKER_03:I didn't think about the eating.
SPEAKER_02:Yeah, so they'll they'll have increased mercury. So it it like my wife's obs like, no, you can have sushi, you like yeah, yeah. Um, just you know, he I think from the gas station.
SPEAKER_00:Yeah, yeah.
SPEAKER_02:Yeah. Well, I think that's more towards causing you dehydration, you know why, than than the mercury poisoning. But um, he he said to stay away from I think tuna was like tuna has high mer and like just gotta look at what you know what fish have more mercury. Otherwise, like I I think it it's totally fine to have sushi. I don't think that's a a big issue. What are some other no no's for your hormone health? I know we talked about like sugar free stuff, but what else? And soy.
SPEAKER_03:Soy I feel like definitely.
SPEAKER_04:It's not like you have to completely cut it out, but it's like in so many different things, like spray oils and bars and nutrition bars, and like literally like so many different things. Protein, I'm pretty sure. Soy lectons, like oh yeah, and everything. What about bath and body works candles? Don't even get me started. I'm like, no, synthetic fragrances. I mean, that's another big thing. Endocrine disruptors, huge endocrine disruptors, your body wash. I mean, this has nothing to do with food, but yeah, you know, body washes.
SPEAKER_03:Um but that all plays a role in your hormones, or even just um for like tampons. That's something that we encourage our, especially if clients are having really bad hormone issues or period. Yeah. Like looking at the tampons that they're using because that can play a lot of things.
SPEAKER_02:A lot of them are scented.
SPEAKER_04:They're scented and then they have titanium titanium oxide and then.
SPEAKER_02:Okay.
SPEAKER_04:Um titanium dioxide.
SPEAKER_02:Um, and what's the titanium dioxide?
SPEAKER_04:I think it's titanium. Oh gosh. Or whatever. No, I'm like titanium oxide, titanium dioxide, but titanium oxide. Um, it's basically a dye that makes it white. That's yeah. And so a synthetic dye.
SPEAKER_01:Yeah.
SPEAKER_04:Um, that can make your period creamps worse or make your PMS symptoms worse.
SPEAKER_01:Yeah.
SPEAKER_04:Um, and obviously they're just not good for us to, you know, put inside of us. Um, but also like it's in your like sunscreen and things like that. That's why zinc oxide is a great option versus um, yeah, titanium.
SPEAKER_02:Yeah, I like I have tons of cologne, but I I've had them and they've been stored forever. I I don't wear cologne at all because I'm like I'm always afraid of the chemicals and whatever that's in them. I'm like, I don't need to breathe them, and then like having kids, I'm like even less reason to wear it. So and like even deodorant, deodorant, I wear deodorant, um, but I I try to buy like the more natural ones.
SPEAKER_04:Yeah, I always use EWG, the app EWG Healthy Living app.
SPEAKER_01:Okay.
SPEAKER_04:It always it always has like the verified verified EWG products on there, yeah. Um that are greeted and will tell you what it um, like you know, if there's an increase of cancer from using this product, or you know, is if it has like a high amount of like things that most people would be allergic to, for example. Um, I'd use that all the time and I love it.
SPEAKER_03:We try to also stay away from the dyes. Again, we're not like you can't have any of that, yeah.
SPEAKER_02:Yeah, like Cheetos.
SPEAKER_04:Yeah, yeah, you know, the red 40 and all that.
SPEAKER_02:That that's all my son wants to eat. Like when we go to the airports, he spots the bags of Cheetos and wants to go to every store that has Cheetos. So I'm like I was hoping that with this whole red dye thing that they would just get rid of Cheetos, so we wouldn't have to but luckily a lot of them are like the fire hot Cheetos, and I'm like, oh, those are too spicy, so he stays away from it, yeah.
SPEAKER_04:Yeah, so yeah, but definitely dyes for sure.
SPEAKER_03:And I'm trying to think of anything else like hormonal hypothesis, but again, we're not you know, it's also like if someone comes to us and they're severely overweight and they're not eating anywhere close amount of protein or their carbs and fats are all over, we're not gonna like be nitpicky about the dyes with it. Yeah, right.
SPEAKER_04:Like we're gonna start with like just make a breakfast change.
SPEAKER_03:Yeah, just we're gonna start with basics and start with um something that's more realistic for them. Yeah, yeah.
SPEAKER_02:Yeah, start slow so they can as they see the benefits, they'll yeah.
SPEAKER_04:And a lot of times then they'll start looking more into like healthy recipes themselves, or looking at our app where we have meal ideas tailored to their personal macronutrients and calories, and they're like, Oh, I want to try this meal, and then they start to slowly, you know, gradually get there. We also have educational courses that talk a lot about that, yeah. Um, so then they'll watch those and be like, Oh, I want to make this change, you know. So we don't even have to really like pressure them to do that. Obviously, eventually we would like start having those conversations, but yeah, um, a lot of times like they'll go through those courses or get those ideas and be like, I'm ready to make this change, which is great.
SPEAKER_02:Yeah, and a lot of like I think a lot of females have PCOS, but they think they don't fit into the body or to all the symptoms, and a lot more females have it that you know they don't know why they can't lose weight or feel certain ways, but it's like their symptoms of PCOS, but they don't have it like your, you know, your typical PCOS patient. So they don't realize, you know, and they could just make some diet changes and stuff. Oh, for sure.
SPEAKER_03:We've seen that so many times with women coming to us being like, I was diagnosed with PCOS. We just make some simple changes with I mean it might not it might not seem simple to them, but it seems simple to us, but we make some changes with their lifestyle or their diet, and they their symptoms improve and yeah, they're able to achieve the whatever the goal was. Absolutely.
SPEAKER_02:And how about the sleep habits? How strong are you with the sleep habits for the patient?
SPEAKER_03:Huge, definitely sleep.
SPEAKER_04:That is like if if I have a client that's not making any progress or her progress is slower, yeah, and she's doing everything right, but she's only getting five to six hours of sleep a night. Yeah. I'm like, I can't help you until your sleep is gonna affect your cortisol, which is gonna affect your stress.
SPEAKER_03:And again, like stress, your mental health, that stress is a huge foundation. Yeah, we definitely are huge advocates for like hydration, like drinking your water, getting daily movement in, prioritizing quality sleep, and wholesome food.
SPEAKER_04:And we start, we usually start with those basic things of like water, sleep, um, morning and evening routines. That's like my first week of coaching.
SPEAKER_02:Yeah, and that's that's like real human detox. You don't even have to spend money on it. Yeah, it's basically like get your mind right, get your sleep right, get the food right, start moving. Those are like and they all go hand in hand.
SPEAKER_03:Like when you improve one, yeah, it's easier to improve the other. Like you're gonna, if you're moving your body more, you're gonna sleep better. If you're having wholesome foods, you're gonna sleep better.
SPEAKER_02:Yeah, don't don't look at a supplement you can where you can improve all those things, and then you can look at like upgrading and supplementing and getting things better. Yeah, because and sleep's become more important like more recently because like a lot of people used to be like, oh, you only need three hours of sleep, or like to be, you know, to be an entrepreneur or like hard worker, you didn't you didn't need sleep, but you're all also working backwards, you know, like yeah, stay awake, work until two in the morning, but if your mind's not like resetting and getting rid of the garbage, are you having clear thoughts? You get so much more done in like a five or six hour window in the morning when you're well rested than working 20 hours on a day. Yeah, right.
SPEAKER_03:So sleep has been a big adjustment for me. Yeah. Um I've had to learn how to fall back asleep after getting woken up a lot. Yeah, that was the first month kind of rocked me, and I I know how important sleep is. I was stressing of like I need to sleep more, and like just learning how to fall back asleep. But I'm very happy I've I've gotten it down now.
SPEAKER_02:So I'm feeling feeling like breath work, like learn your breath work to just kind of get you back to sleep. Yeah, but yeah, yeah, it it's it's hard because like yeah, my aura ring would just go nuts like when like each kid came along, like the second kid came along and it's not forever, it's a temporary season, yeah. It's an adjustment. Oh, you only like you were you didn't get enough long rest. Like, why were you awake so many times? Yeah, you know, it's not my fault. Yeah, or like also like the other thing with sleep is like if you have a dog or something and my dog jumps on me, like oh yeah, I move around or she hears a noise and goes to the front door and then comes back and kind of wakes me up.
SPEAKER_03:Not the baby, it's the dog.
SPEAKER_02:Yeah, I know. I have a dog too.
SPEAKER_04:And my boyfriend just steals all the covers.
SPEAKER_02:Yeah. My dog doesn't bother anyone else but me. She's like all over, like at nighttime. That's like she wakes me up. Yeah, like wants wants me to pet her. I'm like, I guess I gotta like calm her anxiety so she can go past back out. So I'm like, and she's tiny, she's like eight pounds. What? And like I'm like, all right, I gotta get her anxiety down so she's gonna give her some CBD so I can go to sleep, otherwise, she's gonna sit on my chest the rest of the day.
SPEAKER_03:So my dog's like the opposite, he's 150 pounds.
SPEAKER_04:Yeah, so it's really oh he's huge and he's a teddy bear too.
SPEAKER_03:And he is just like such a baby, we'll whine for attention.
SPEAKER_02:Yeah. Um yeah, what type of dog do you have?
SPEAKER_03:He's a present canario, like canarian mastiff.
SPEAKER_02:Okay.
SPEAKER_03:He looks how would you describe that? He's huge. I mean he's black and white, he looks more like he'd be out in the wild.
SPEAKER_04:And he has like brown, green, bright eyes. Yeah, yeah, and a huge mouth.
SPEAKER_03:He's beautiful. He's we always get stopped walking him. People are always like mine's the uh opposite end.
SPEAKER_02:It's like it's a Havanese, she's like tiny and looks like a teddy bear. So everyone wants to pick her up. Yeah, even like having her around with the babies, there's like everyone wants to come and pet her over. Yeah, I love that. Yeah, so um dogs are the best.
SPEAKER_03:They definitely help encourage you to get your movement in, help you with your stress levels.
SPEAKER_02:Well, that that's how like you know me and my wife went through IVF, but like also going through IVF, I was like, let's get a dog first. You know, we we even had problems before, but like once we had the dog, I was like, it's gonna calm calm the situation. Yeah, and after that we got pregnant. So it's uh I love that. Yeah, yeah. Yeah, so she's the first.
SPEAKER_04:Like I really do think my my dog. This is so funny. We're like going now into dogs. My dog, I really I was um, I mean, I was doing great at that point in my life, but I was really, really struggling with like anxiety and perfectionism, and I think she really brought a lot of life to me. And I truly that's why I call her my angel girl, angel eyes. She's yeah, she was yes, my piece in it all. It definitely helped me find myself for sure.
SPEAKER_02:I know they showed so much love, and like you know, you come home. Now it's with the kids too. You know, they see you, they see nothing wrong in you, and like they they're just so loving.
SPEAKER_04:It's yes, yeah. You've been gone for five minutes and they act like you've been gone for five days.
SPEAKER_02:Yeah, literally.
SPEAKER_04:I walk out the door in the mail. Yeah, yeah.
SPEAKER_02:Yeah. Yeah, we're lucky if the dog doesn't pee in the front door as soon as we come in.
SPEAKER_04:Oh, oh my gosh. I just love it though.
SPEAKER_00:Yeah, so I think it's a good idea.