The Livy Method Podcast - Let's Talk Hormones and Weight Loss Part 1 with Dr. Olinca Trejo - Fall 2024

Episode Date: October 22, 2024

In this Guest Expert segment, Gina talks hormones and weight loss with Dr. Olinca Trejo. Dr. Olinca is a licensed, board-certified Naturopathic Doctor in the province of Ontario. She also holds an honours degree in Kinesiology and has achieved her certification and internship in bioidentical hormone replacement therapy (BHRT).You can find the full video hosted at:https://www.facebook.com/groups/livymethodfall2024Topics covered:Hormones and Weight Loss: A big discussion worth having! Hormones: an orchestra of chemical messengers in the body. The importance of sleep on hormone regulation. What is meant by referring to hormones as "an orchestra." The response cycle to perceived and real stress. Cortisol and the hypervigilant response impact on weight loss. Ghrelin and Leptin: Hormones that impact metabolism. Plateaus and patience are helpful for sustainable weight loss. This conversation on hormones is the basis for discussing menopausal transitions. The role of insulin in storing glucose for energy and the impact of a sedentary lifestyle. Metabolism and aging. Why the thyroid is the "great mimicker" in the hormone orchestra. Thyroid testing: normal and optimal are on a spectrum. What you need to know about thyroid and weight loss. Dopamine: the role of ultra-processed foods in rewarding the brain and leading to over-consumption. How whole foods help naturalize pleasure toward foods. Feeding the executive brain with nutrient-rich foods helps lead us to healthier decisions. Gut hormones and the brain: what you need to know about the messages being sent. Why weight loss medications on their own are not enough to lose weight in a healthy and sustainable way. Join us Thursday for the next part of this conversation including andropause, menopause and what you need to know. You can find Dr. Olinca at [e-mail] learn more about The Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams from my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on Acast, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple,

and Amazon Music. This is an opportunity to become curious. And then some things, how do we help you feel less overwhelmed so you can continue on your journey? Keep believing in yourself and keep trusting the process. Just be patient. Hormones and weight loss. That's the conversation today. It's going to be one you're going to want to save, bookmark, and come back to. And today I have the perfect guest here to discuss hormones and weight loss. Big, huge, massive conversation with one of my favorite people.

Dr. Alinka Trejo is joining me today. Hi. Hi, good morning. So you love this conversation. Why? I mean, I tried to turn everything into hormones. You know this about me um it's my toxic trait i you know i i think if you if you understand the concept of hormones and understand that it doesn't really matter what function we're talking about in your body the hormones have a role to play in one way or another you you you understand how vital they are to everything from, you know, your sleep to your heart rate, to your blood pressure, to your insulin, like resistance to weight loss. And I think that they often get forgotten about how important they are to our weight loss journey. Right. And so you get to this place where you feel like everything that you're

trying is no longer working and people just keep telling you, especially your medical providers, well, it just, you got to exercise more, you got to eat less. And it becomes very frustrating because the math doesn't really add up. And that's when hormones come into play. And so I am so excited, especially where we are at in the program. I'm so excited to just like open that conversation, open the lid into my Pandora box. Something just like went off in my mind. Is it fair to say that the reason why calories in versus calories out doesn't work is because of, I mean, that not that you can't get that quick fix, that initial hit, but it doesn't work for sustainable weight loss because of

hormones? Yeah, honestly, to an extent it really does because whether or not your body tends to accumulate more fat or not, or whether or not you have like strong food cravings or not, is largely determined actually by hormones and physiology, not just like willpower in what you're eating and how much you're exercising. Okay. So this is a big conversation. Let's say someone just doesn't know anything about hormones. How would we explain what hormones are and how they play a role on the simplest level? Okay. So hormones are tiny little chemical messengers that coordinate different functions in your body by carrying messages from one place through your blood to organs or skin or other tissues. And these

signals or these little messages actually tell your body what to do and when to do it. Okay. And what to do with what and when to do what? What? yes. Okay. So where do we start with this conversation? Do we talk more specifically about the different kinds of hormones and the role they play in the body? What's the best way to start this conversation? Yeah, I think that especially because we're trying to focus on weight, right? That's why everybody's here.

We want to try to narrow this down because otherwise we're going to be here for like an eight hour physiology lesson. And I think what you and I always try to get across with this conversation is that hormones are your friends and they all work together in this beautiful orchestra, but they will always also respond to the environment that you put them in. And so a lot of the times what we see and what you hear, just the way that I hear, it's like, it has to be my thyroid. It has to be my hormones. And a lot of the times it doesn't directly because of the lifestyle or because of the sleep or because of everything else, right? So this is such a huge conversation. And I promise that every time that you see me or one of the other guests, we'll try to put little pieces into place that will give you aha moments through this program. But I think that for the purpose of today's conversation, maybe we can go through how hormones impact your metabolism, your hunger.

And I'll try to like tie them all together at the end so that people feel like they're walking away with a little bit more answers as to maybe why their weight is getting stuck, what to do about it, what tests to ask for, and what signs maybe or symptoms they must be looking for in their weight loss journey that may point towards them having a hormone issue. How's that? Okay. Love this. And again, the takeaway always is that you are doing so much by following the Livy method. This takes us back to the conversation that we had. Let's start with sleep because we did have a pretty extensive conversation about sleep.

A few weeks ago, we had Dr. Beverly join us on the psychology behind sleep, what's happening with the choices that you're making when you're not getting sleep. We had Alana McGinn join us on the psychology behind sleep, what's happening with the choices that you're making when you're not getting sleep. We had Alana McGinn join us to talk about sleep hygiene. And then you talked about actually the physical impact when you are getting enough and not getting enough sleep specifically to wait. So I do want to suggest to people go back and review that conversation if you want to deep dive into sleep, but let's start with sleep. So, I mean, sleep largely, like I had mentioned during that talk, is largely regulated actually by two hormones and something else is called adenosine being melatonin and cortisol, right? And cortisol, we're going to chat about a lot today because cortisol is also a, it's a great, amazing hormone that you can't live without but it gets a really bad rep especially

on social media so we're going to touch a lot on cortisol because i think it's so important that people truly understand that but what you want to understand about sleep and their importance of sleep with hormone regulation is that your hormones can only be regulated truly and reset if you're sleeping and if you're sleeping efficiently and getting that deep non-REM restorative sleep. That's actually when you recalibrate a lot of these hormones. That's actually when, if we go back to that cortisol conversation, right, that we always talk about like stress and weight and high cortisol and belly fat and all the things that you guys have always heard about about the only way that your body can

actually recalibrate that fight or flight state and bring it back into resting digesting reproducing state which is you know turning on that parasympathetic nervous system is actually through sleep and so you can do all the meditation and you can do all of the things that you want to do in your waking life and it is going to help to an extent but if you are not sleeping properly you can't recap it's almost like you can't turn off your fight or flight response which is so important for the hormonal balance because if we go back to that orchestra i i truly the more that i learn about hormones the more that i believe that right now in 2024 the conductor of that orchestra for the majority of us is cortisol. And that is the one that when cortisol starts going crazy, thyroid starts going crazy, and then

estrogen is doing something else. And if you've ever listened to an orchestra, everybody has to be like playing the exact same song at the exact same time on the same beat, right? Otherwise, things don't sound good. And so I do think that sleep just from that aspect is so important. The other thing that happens when we don't sleep is that a lot of our hunger and satiety hormones get very dysregulated. Right. I mean, you can attest to that. I can attest to that. that if you actually sleep less than about six hours, the next day you'll eat about 270 to 350 calories more simply because that your satiety hormones. So the hormones that tell your body,

like, girl, you you're full. You need to stop eating are like out the window and your hunger hormones are increased, right? As a survival mechanism. Cause your body's just like, oh my God, like I need to make it through today. Okay. Can you just talk about, cause I have quoted you on that orchestra thing. The hormones are like an orchestra. So you can just take a second and then we're going to roll into stress. Cause I know cortisol is a major conversation there. Can you just talk about the orchestra of hormones? Yeah. So I, you know, I, I don't even, I i mean i want to believe i coined that term but i probably didn't i heard it from somebody who's way smarter than me um but truly it hormones what we mean by that is that everything in your body is connected and all of these little

messengers are connecting every single part of your body to do to make you live your best life and like work your circadian rhythms to be with doing what they're supposed to be doing your sleep to be what's supposed to be doing like they are supposed to keep you in balance in check and so all of these hormones work together to help your body work efficiently and optimally right which are not the same thing. And so the thing is, is that when there is one part of the orchestra, one hormone, for example, your thyroid that starts going like a little bit wonky, you start getting like too much thyroid hormone or not producing a thyroid hormone. What will happen in that analogy is that the thyroid, which is maybe the violin, right? Just starts going like, and then everybody else just starts sounding like trying to catch up being like, Oh my God,

what are we supposed to do? Like, are we supposed to follow this? And then it's like an orchestra. They try to just keep on keeping, they try to keep on keeping on right. While trying to follow and try to mask and trying to help the other guy in the orchestra, because they're all supposed to work together. The problem is that that is not their song that is not their beat that is not their tune right and so what ends up happening is that all of the other hormones right so then we're talking about estrogen we're talking about progesterone we're talking about insulin we're talking about you know even things like dopamine completely get directly and indirectly impacted because of the thyroid.

And so what will happen clinically is that people will come into our office and say, you know, I'm not losing weight. I'm feeling really tired. I'm losing my hair. It has to be my thyroid. And we test your thyroid and you're like, girl, like your thyroid is better than mine. Like there's like, there's zero chances your thyroid, right? And it doesn't mean that it's not your thyroid. It means that it's like maybe cortisol and vitamin D and all of the other things around your thyroid that are making you look like it's your thyroid because they're all playing a role together. Yeah. It's generally, I think people are looking for the one thing that's causing them to gain the

weight or the one thing that's preventing them from losing weight. And unfortunately, that's just not how it is. And we all know that out of tune orchestra, if we've all had kids in the band and we've gone, bless them, bless them. They try so hard. Yeah, they try so hard. But like, if everybody's doing like their own thing, it's just sad, you know? Okay. So we talked sleep and how that can affect. That's a great segue into then stress. And then what's going on with stress? Oh man, this is my favorite one.

And this is my favorite one because I, listen, we're mammals. And just like every mammal, our stress response is very primitive, right? What happens is that you see a stressor, there's a center of your brain that sends an alarm to a different center of your brain that says like, oh my God, you're about to get eaten by a lion. And it kind of like activates that fight or flight response for that acute stressor. And what happens, I mean, what used to happen when we were chased by lions is that you would see this lion, literally blood flow, everything gets directed to your eyes so that you can see better your limbs so that you can run faster away from your digestion. So you literally can't get away from that bear, right? And so then what happens is that you see this bear and you're like, if I don't run, I'm going to get eaten.

So hopefully you can. And you like run back to safety. You make it back to your hut. You like live to tell your story. You tell everybody, everybody comes in and she's like, Oh my God, you're amazing. And you're like, Oh no. And you know, the world seems brighter because the stress ended, you get into that resting, digestion, reproducing mode. So you're like, I'm going to make babies because I am a strong man or woman that ran away from that tiger. Right. And that's actually like what your response is supposed to be. It's like short term. And then it goes back to let's make babies and let's rest and digest.

However, if you think about that, your stress response has like a beginning, which is that perceived stressor, the middle when you do something about it. And then it's like the end when your body just kind of receives the signal that you've escaped and now you're safe. Right. And then it's like the end when your body just kind of receives a signal that you've escaped and now you're safe. Right. Good. We're calm. We're good. A hundred percent. We're calm. We're good. We feel sexy because we're just like heroes in our village. But now you kind of live in this world where there's so many lions and tigers and elephants and crocodiles. It's like a perceived stress, right? Because of finances, because of traffic, because your kids have 17 different activities, because of work, because of, because of, because of, because of, because of.

All the time, all day, every day. It never stops. It never stops. It never stops. And there's positive stress for sure that helps your propel your life forward, but there's negative stress too, right? That actually causes a lot of like internal stress. So not all stress is created equal, but your body actually responds to all stress in the exact same way, which is actually driven by your amygdala, which is the center in your brain that responds very primitively to these emotions and so the challenge with that is because your body's responding to all of these different stressors regardless as

to what the stressor is in the exact same way as if you were being chased by a lion your stress response becomes very dysfunctional right and you your cortisol which is the hormone that we talked about a couple of episodes ago that wakes you up in the morning feeling like amazing and you know ready to go and it's supposed to decrease through the day because there's a diurnal variation to it get really really low at night so then your melatonin can increase and you can have that deep restorative sleep what often happens is that our cortisol is high all the time, all day long. And if it's not that, you're constantly in a state, if you're not actively running away from a bear, you're in a state of what I call the hypervigilant response, where you're just like waiting for something to happen.

Like you're just on edge all the time and you respond to a pin dropping as if there was the lion because you literally, your body is just in that acute. I'm a diet at any given point. The lion is not here, but the lion is coming for me. Yeah. Yeah. I love that you said that, that, that a lot of people live like the shoe's going to drop. It's that feeling like something, the shoe's going to drop. It's just like that uneasiness, that constant state of anxiety, all of that. I love that you're taking time to give us a thorough look at what stress can be and feel like.

I think people really underestimate the role that sleep and that stress plays in their weight loss journey. And so I love that you're taking the time to give us an in-depth look in all the ways that stress can affect you. It's important. Yeah. It's so important. It's so important because I think that also, you know, cortisol is a beautiful thing. Like all of these hormones, your hormones are not against you. They're your friends.

And cortisol is what's supposed to wake you up in the morning feeling like, my god this is an amazing day but like most of us don't wake up like that because legitimately your cortisol is just like oh my god okay i need to do it and so you live in this like permanent like state of stress and stress is not bad it's almost like just getting stuck in that middle of that physiological response that causes the inflammation and the disease and the hormonal imbalances and the weight gain that we actually attribute to cortisol right and i wish that i could just say to you like every one of our members be like here's a billion dollars we're going to move you to the bahamas and the stress is never going to happen again um i really would you guys if i had like a gajillion dollars um but but the, that's not like,

that's not realistic. Right. And it's not realistic for us to say, you're never going to live in a state of stress, but it's like how to get your body to a place where it can close effectively those cycles of stress where it doesn't feel like it's constantly either running away from something or waiting for something to happen or the other side of it too, which happens, right? It's like you've been running away from a bear or a tiger or whatever it is for so long that your body just almost like run out of cortisol. And it's almost like when the bear comes, you'd actually like get eaten. Then you prefer to get eaten than actually run away because you just don't have the energy. And how I would describe it is like it's almost like you have a gas tank of these hormones. And like, if you're overspending more than you're, you know, putting back into the bank,

like there's going to be a finite amount. Maybe when you were 20 and your body was like, had it going on all the time and could just live on five hours of sleep, you could get away with it. But the truth of the matter is that as we age, things like sleep and things like replenishing a lot of our gas tanks, right? From so many things, not just cortisol become so incredibly important for everything in our lives, like from cardiovascular, like, you know, cardiovascular health to all of the things, but most, most, especially for weight loss, most, especially for weight loss. I see Joanna. I'd be like, okay, take me bare at this point. Okay. Yeah. No, a hundred percent. And you know, and the hard thing is, is that to tie back to weight

loss, if you think about that physiological response, like your body wants to survive at all costs, right? So what happens with cortisol in that chronic state of inflammation, in that chronic state of high cortisol, which also pulls insulin into it, which we'll talk about today too. But what happens is that your body is just going to start storing as much fat as you can, because it just feels like at any point, I'm going to have to run away from something. And so it's not going to be like, oh yeah, like let me lose a little bit of the 10 pounds. Let me get fit here. Let me do this. It wants to store everything it can because fat is this like precious gold mine of energy that

you can tap into at any given point in your life. And so the problem is that then because it becomes chronic, your body almost gets like used to that high cortisol so then it feels like yeah yeah you're stressed right now but like not stressed enough for me to tap into those fat stores and so it just keeps on keeps on keeping on at storing that cortisol especially around your belly that we are even more predisposed to as we age right especially around midlife yeah i mean this is like set point, right? This is your body. You've taught your body that it needs this fat

because you're constantly in a state of fight or flight, not getting sleep. It's just how your body has learned to adapt. When I was at the Canadian Obesity Summit, all the brightest minds in obesity research kept going back to this, the way your body gets wired, not just physically, but also your brain

mentally. And this is why weight loss really truly healthy, sustainable weight loss. There's a lot of unpacking. There's a lot of work to do and a lot of things to address to rewire how your body's come to function physically and your brain mentally. And this is why routine is really important. And while you're already doing so much with the Libby method is that consistency in addressing all of these things actually adds up and makes a difference in terms of how your body's responding. Okay. So should we go into homeostasis next or should we go into metabolism next? Yeah. I mean, whichever we want. I mean, I, what, what can we lead into after sleep? Maybe metabolism. We can do it to sleep because then we can talk about insulin okay um okay let's go okay so hormones that uh impact your metabolism we talked about um the the hunger hormones and the satiety hormones really the the the key points from that

is that especially when it comes to i guess like sleep and weight loss is that there's two main hormones the one is ghrelin which is actually your hunger hormone and i always say you can remember because it's grr when you're hungry leptin is your satiety hormone and leptin is actually secreted by your fat cells um to tell your brain like you know what we have like ample amounts of food like you don't need to eat anymore. But however, when sometimes when we have a lot of abdominal liposity, especially our leptin levels can be really, really high and can create a little bit of that leptin resistance where it's almost like, because these levels have been so high for so long, your body's just like, nah, it's just leptin. Like it just kind of stops listening to the messaging of leptin. And

actually you eat past your physiological set point. I just wanted to stop you right there because I think people don't understand that you have hormones, these chemical messengers that tell you when you're hungry and when you've had enough. And this is a conversation we've been talked to with Dr. Paul the other day where you almost get leptin resistance where you're constantly overeating larger portions and your body gets really sensitive to that as well. So it's beyond just like, oh, you feel it in your tummy and you're hungry. There are hormones that are telling you when you're hungry, hormones that are telling you

when you are full. And if you're not getting sleep and your cortisol levels are through the roof, that is affecting how your hunger hormones are working. Okay. A hundred percent. And the hard thing about leptin too is that, excuse me, sometimes what will happen is that when you start losing too much weight and too much weight in the too rapid, which is actually what we don't want, but what we actually want. Sometimes your metabolism to adapt a little bit, right, to not like shock your system, which is actually what we don't want. Super rapid weight loss. And I know that I'm probably getting a lot of people rolling their eyes, but it's true. You don't want that because what will happen is that the moment that actually your brain senses this dramatic change in leptin, right? Because it's produced by your fat cells and you're decreasing that fat way too quickly, which I know you want, but I don't want, um, not you, you know, like our, our, our community,

uh, because you know this. Uh, but when we sense this like giant, a dramatic drop in leptin, your brain's like, oh my God, what is happening? There's a famine in the land, stop everything. And what, what will, what that will cause is that then your metabolism legitimately will just like drop, right? Because your body doesn't want to die. And so your brain, there's the areas in your brain that will start almost like lowering how much, how many calories it takes for you to breathe, to like move, to do this, to do that. And your, your metabolic rate will decrease so quickly because again, of the role, the relationship that hormones have to do with this. And so I know that for a lot of us,

it feels very uncomfortable to lose weight slowly but this is actually what we don't want like you're not here to lose 40 pounds in one day that is not you know this is like the finally in the forever and with the finally and forever there there come little plateaus and that's what we always say to you you have to be patient and you have to be patient because if if you're not patient with your body, sometimes that creates a little bit of the, like, I'm just never going to lose anything again because like you did this to me and I never trust you again, which we see so often with, with, uh, patients who come to us who have done very dramatic, uh, weight loss programs, which is not us, right. That is not our goal. Yeah, not at all. I see a conversation happening in our members

joining us live and a lot of talk about perimenopause, menopause, postmenopause. Y'all, here's what I want you to know. You may think this conversation, you're just waiting to the conversation that we have specifically on perimenopause, menopause, postmenopause. You're waiting for that. This is the conversation because what you're going to realize when we have that conversation is how, yes, those hormones need to address, but it's affecting these ones that we're talking about. And I find that a lot of women do this where they wait for the, tell me about the perimenopause, menopause, postmenopause. Tell me what's going on hormonally there. And they're not really understanding the importance of managing stress and sleep and all these other foundational hormones that are so important to address. They think, let me take my HRT.

That's going to help me lose weight. In reality, HRT isn't for weight loss. It's not really going to help you lose weight if all your other hormones are out of whack. This is the conversation you really need to pay attention to and listen to, to really truly benefit from the conversation that we are going to have on Thursday about those, you know, quote unquote sex hormones. I just think that's really important because I just, I find so many people come into the program like, I've got hormonal issues. Am I going to be able to lose weight? And they're talking

specifically about being in perimenopause or menopause. And I'm just like, the program helps with all your hormones because you cannot just address those hormones. These are equally important and part of the conversation. Yeah. I mean, you know, on Thursday, we're going to talk about how during that transition, we see in like saliva, urine and blood tests that during the menopausal transition, women's cortisol increases significantly, right? Which also contributes to that belly fat, which also contributes to that insulin resistance. And so it's not just about the estrogen and progesterone. said it really well like you know we we have studies that hrt or menopause hormone therapy actually uh um is weight neutral which means that it doesn't cause or or

you know weight gain or weight loss it may help improve body composition if you use it for about one to three years but it's not the magic that everybody comes in being like, Oh, if I just put estrogen back, um, like, you know, on as a cream, as a pill or whatever, like, that's it. Like, I'm going to lose weight. Like it's actually a lot of the reason why we can't lose weight. And when we start depositing fat around our abdomen, uh, in perimenopause and in menopause is actually because of these hormones. And so that's actually why we did it like this. We, we wanted to give you this foundation first so that then on Thursday you could be like, oh yeah, girl, that makes sense. Yeah. Let's talk about insulin then, because I think your insulin is being affected, especially insulin resistance is thrown around a lot when it comes to perimenopause and menopause.

But I think more so than that, if you have spent any time at all in doing diets, and we know those crappy, shitty, starve yourself, deprive yourself diets, one of the things they also do is deplete your muscle mass. And that's a real issue. One, as you get older, is metabolism. And we now know metabolism doesn't really slow until you're older. I mean, some decline over the years. But really, it's that lack of muscle mass that is so important because of where your body is storing your glycogen. And that's why you get that around your midsection in menopause specifically. But beyond menopause, how is insulin affecting us? Okay. So insulin is actually a hormone that's released by your pancreas and promotes the absorption or the storage of glucose into your muscle, into your liver and

into your cells for energy for later use. Right. And so the problem, and I'm going to take it back to like why like this actually becomes a problem, but the problem is that the average North American, North American is very sedentary for like how we're made to be. And like, you know, there's periods of time where we tend to be a little more sedentary. So we know that, which means that we probably don't need as much fuel for our muscle cells as we, you know, are probably eating. And then the second problem is that our standard diet, we're not talking about the Libby method, right? We're talking about the standard North American diet is highly processed, full of carbs, full of sugars, which actually puts a lot of strain on your pancreas to keep up with the demand of insulin, right? Because what happens is that

the more glucose and the more sugars and the more carbs and the more that you eat, the more your pancreas is like insulin, insulin, insulin, insulin. And so then what happens is that you end up with these like chronically elevated levels of insulin, insulin. And so then what happens is that you end up with these like chronically elevated levels of insulin, because there's only so much sugar or glucose that your cells can take up. And there's only so much sugar and glucose and your muscles can take up, especially if you're not moving a lot, right? If you're moving a lot, your muscles are going through with that glucose really quickly. But the vast majority of us are like moving but like we're not moving a lot a lot to kind of like absorb and move that excess sugar and so then over time what happens is that your cells keep on getting this like super for super physiological signaling of

this insulin that's like hello take more up sugar and your cells cells are like, yo, like I'm full. I don't know what you want me to do. And so then your body as a, as a, I guess, um, compensatory mechanism has to do something with the sugar, right? Like your sugar can't just stay there floating around if you're not using it. So it actually starts storing it typically around your liver and around your abdomen, because that's like where the excess sugar goes and the problem with that is that insulin is like a um yes like a glucose usage uh hormone but it's also a fat storage hormone and so that actually means that when you are eating too much sugar your cells are not taking it up your muscles are not taking it up and then your insulin has to put that excess sugar somewhere. It actually will store it as fat mostly.

And it will like lock it up around your abdomen, especially like around your liver for later use. The problem is that later use never comes because we continue eating sugar and carbs and like all of these things. Right. And so then your, your, your body just ends up with these like locked up storage of some, sometime I'll use sugar as like fat, but it never actually uses it, which actually makes it makes weight loss very, very, very hard because your body's just not going to go there. It's just not, especially in like the high insulin state. It just won't, which creates inflammation. It predisposes you to a bunch of chronic conditions like high blood pressure, cardiovascular disease, fatty liver, dementia. Oh my gosh. Insulin has a role in everything. Yeah. And people need to go back and listen to that part again,

because it's really important when you're talking about the body locking up that fat, that you cannot diet that off in a sense of eating less and exercising more. That's one of the things that we've learned is that that type of fat is just, it's really resistant to eating less and exercising more. I also, when you talk about your hormones being your friend as well, the reason why your body is storing in your midsection is to prevent the fat from being stored in other areas in your body. That technically is the safest place for your body to store it as is the safest place for your body to store it as opposed to around your heart and around your organs, right? That type of visceral

fat is people think, oh, that's a bad thing. That's your body saying, hey, okay, like I, there's so much here. I got to store it somewhere. And that's where it's storing. I saw someone ask about, you know, metabolism as you get older. And so, I mean, metabolism decreases slightly as you get older. Mainly, we now know more sort of in your 60s, but it does start that gradual decline. It's really the change in our sedentary lifestyle. We tend not to be as active and we don't have that, especially after dieting specifically, since we're talking about weight loss, is we don't have that muscle mass that we once had. And that's why you hear so many people out there talking about the importance of making sure you're getting enough protein, which yes, is important, but to also adding in that resistance training.

And this is why also going off, going for a walk after you eat your larger meals, it's one of the best things you can do for your insulin. Is it not? A hundred percent. Is that, you know, no no no it's no it's like it's like a heartbeat i mean i'm not i'm not i'm not a gen z so i don't i don't i can't do it properly but i'm like it's a heart like however they do it on tiktok um but listen i mean if you just go back to the physiology even of your glucose can only be really taken up by some of your cells but it's mostly by your muscle and excess is going to go to your liver. Right. And so that's actually why the fat deposits around your liver, because

it's like the, the only, the safest place. And like, exactly. It's like the place where it's like, well, this is you store it. So like, can you give me a hand? And so anything that's going to make your muscles take up more sugar because you're burning the sugar that's stored in that, and then take up more of that sugar, right. sugar that's stored in that and then take up more of that sugar right that's in your bloodstream is going to help with the regulation and so one that requires that maybe we're you know not eating as much sugar which is what you're here you guys like the living method is like whole foods mediterranean like lifestyle truly which like the sugars that you're getting are great sugars they're from fruits they're from vegetables they're from like whole foods which is very

different and how your body of sorts is very different so that requires like a low sugar diet um or low processed foods diet i'm gonna say but that also requires that you have more muscle mass so that you have more cells to take up the sugar that's floating around your system and it also requires that you do something with those muscles to use up the sugar that's floating around your system. And it also requires that you do something with those muscles to use up that sugar so you can empty those little buckets of sugar and take up more. So that's actually why you need all three of them in order to actually lower that insulin resistance, to improve your glycemic control, to lose weight and to lose belly fat, right? Like we don't lose belly fat by dieting. We can change body composition to an extent with diet, but truly it actually

comes from that resistance training. Okay. So insulin, you know, obviously people who have diabetes, that's an issue there. Insulin resistance also for a variety of reasons as well. I mean, whether it's your menopause, PCOS, like that conversation factors into a lot of things. What about thyroid? What about thyroid? That's another big one. That's another big one.

And you know, you have to know that thyroid, I feel like it's like the great mimicker because it always looks like it's your thyroid. Like you can give me 10 symptoms and I can tell you like, yeah, it's probably thyroid because it honestly always looks like it's your thyroid. Like you can give me 10 symptoms and I can tell you like, yeah, it's probably thyroid because it honestly always looks like it's thyroid. Which is why I used to think that like thyroid was like the biggest player in that orchestra. But the reality is actually that women,

one in five women will typically have a thyroid condition in their lifetime and about one in 10 men. So it's like, there's like high chances, right? That at some point in our lives, something's going to happen with our thyroid. And thyroid is really interesting because thyroid is almost like your metabolic regulator. It's like your battery pack. It almost like it's the one that sets the rate at which your body is going to burn fuel for calories. And so in to an extent, it regulates, you know, how you burn glucose in the short term and fat when you run out of glucose, because it kind of tells your cells how to like use up their fuel. And so when your thyroid is not working properly, your thyroid just feel real sluggish, right?

That's actually why you start getting constipation, you start losing your hair, You start getting fatigued. That's what your metabolism goes out the window. And the hard thing with thyroid is that there's a lot of key players on thyroid and there is a discordance in medicine as to what is truly normal and what's optimal, right? Because like normal and optimal are not the same thing in medicine. And I know if there's like any medical doctors or MPs or anybody in the medical community listen to us, they'll be like, but it's true. Your ranges of normal hormones are actually quite wide. And so I'll give you an example. TSH, which is the main screening hormone, which is thyroid stimulating hormone that

comes from your brain to stimulate your thyroid. And then there's T3 and T4, which is actually what your thyroid produces. Most often we actually track or test thyroid stimulating hormone or TSH from your brain. And that's our screening test, right? At least that is like our screening test in most of North America. But that doesn't really tell you what your thyroid is doing. It's telling you what your brain thinks that your thyroid is doing. And so your thyroid needs to really fully understand what your thyroid is doing. You also need to be testing T3 and T4, because those are actually the hormones that your thyroid is producing.

And so the hard thing with that is that if you're not testing properly sometimes you don't really get the complete picture as to what may be happening and the guidelines are actually very different in the sense that for example if I wanted to have a baby right now and I went to my doctor and I got a TSH of three my doctor would be like, no, that is like way too high for you to have a baby. We need to keep you under 2.5. You going through, you know, perimenopause and menopause might go to your doctor with a TSH of 4.5. And because that's still within the normal limits and you'd be like, I think that like my thyroid's not working properly. Your thyroid's like, it's totally fine. It's 4.5. Like you're totally fine. And so then the argument a lot that we use especially when it comes to female physiology is that if your tsh is supposed to be optimal for fertility in your

reproductive years below a certain point why at any other point in a woman's you know uh lifespan would you ever let them be above that right because that that doesn't actually make sense and then the other part of that is that without actually testing the two hormones that your thyroid produces, you don't really understand what your thyroid is doing. And there's a lot of issues that can happen with that hormone production, right? Because there's, so there's T4, which actually has four iodine molecules and T3, which actually has three and the the active one and like what matters for your body truly most of it has to do t3 because the you know the receptor for thyroid

hormone really only only has three prongs and it only opens or gets activated with the t3 but conversion from t4 to t3 because most of the production is t4 because otherwise your body would just feel like uh your palpitations all the time and it just feel very dysregulated all the time so your body in order to protect you produces this inactive hormone that then your body like you throw out the day cleaves off one of the little prongs to make it in T3 if you produce two little T3 but your T4 looks like normal that might actually be a problem with things like vitamin D deficiency. It might be like a selenium problem. It might be an iron problem, a zinc problem. And so the hard

thing with thyroid is that sometimes on paper, because of what we test, it looks normal, but it's actually because we're not testing it properly. And the bigger, I guess like the bigger component of that is that the conversion of what matters with thyroid depends so much on things like sleep stress vitamin d which is also a hormone right nutrients you eating like all the whole foods and vegetables and so it's um that's why i actually talk about it being the great mimicker because that's actually why it can look like everything and nothing and a lot of people can feel like I have a thyroid issue. They go to their doctor and they feel completely invalidated because they're like, no, your TSH is fine. And it's because we probably are not testing it properly and thoroughly enough to fully understand that while your brain thinks

that your thyroid might be fine, your thyroid is probably not fine. Well, I'm glad that you took time to explain that again, and people can rewind and go back that because it's so many, it's such a big, it's such a big topic because you either have thyroid issues and you're on medication and you're trying to figure out how am I going to lose weight with this? Is this going to be an issue? I hear it all the time, right? I have thyroid issues. Am I going to be able to lose weight?

And I love that you mentioned vitamin D and how other hormones factor into that because it's, again, it's not just, you're going to take thyroid medication and that's going to help you lose weight because there are other things factoring into that. And then also, if we can just simplify how that can affect people who may not be at a point where they're getting tested and their doctor's like, you need thyroid medication. But how does that factor in for people in the simplest terms? What do people need to be mindful about their thyroid when it comes to losing weight in general? Your thyroid is, honestly, I feel like your thyroid is like a little sponge. And it is a

little sponge for the good and for the bad. And your thyroid is very finicky in the sense that it really loves balance. It really loves routine. It really loves like real nice rhythms. And it loves a lot of like minerals, whole foods, things like that. Right. And so the hard thing about thyroid is that as a result of it, it ends up taking the brunt of you not sleeping well, you being overly stressed out, you being in a high inflammatory state, uh, you being deficient in a lot of the nutrients that unfortunately our diet and our soil tend to be really low in, um, in your thyroid, honestly really lost variety from antioxidants and

things like that, which is actually why in the living method, we actually like routine, but we like variety, which are different things right it's like i i know that you love almonds but it's like almonds what do we do like almonds and walnuts and like almonds and like brazil nuts which are really great for selenium and so because it's um as a result of it being also a little bit of a a sponge for stuff it's also a sponge for things like radiation and like other stuff and so eating whole foods the way that we're trying to guide you through is the most important for your thyroid and i'll give you like the the the quickest uh way that i think about it is um flight attendants

and pilots have the highest rates of thyroid cancer and it um we think that it actually has to do with the radiation of like flying across atlantic and like through you know because of the job hazards i guess and they've done a lot of research studies to try and figure out like okay how do we prevent this uh you know the the the damage that's happening and they've actually compared giving a lot of uh you know flight attendants a multivitamin that's full of antioxidants versus giving them a green juice and that's full of like tons of like fruits and vegetables and they compare them before and they compare them after and the groups that actually have their antioxidants from food have way lower rates of like the things that

we measure that create a lot of damage specifically to your thyroid. And so when you think that like whole foods are just part of it, like whole foods are everything. Yeah. Nutrient rich foods. That's what we're talking about on the program. Again, circling back to what do we do about this, the living method you are already doing so much. This comes back to that maximizing. So if you need to focus on areas where, you know, sleep is an issue, stress is an issue, you know, your insulin is an issue, your thyroid is an issue, right? We just really want to help you understand the impact that these hormones have. There's a couple of hormones I want to talk about. I want to get into, I don't, you know, we don't have a lot of time,

but dopamine quickly. Also, someone asked, uh, hormones involved in bloating and digestion? So I know that there are hormones involved, um, there as well. And finally, I want to land on, um, I want to, I want to land on the, the sex hormones, not just for women, but I also want to talk about testosterone, which women also have as well. But I want to, I want to finish up on that as a lead into our conversation on Thursday. So do we start with dopamine or do we start with like gut hormones? Dopamine? Yeah, we can start with dopamine. I love dopamine. And I'll try to make it quick because you know that I can go into Well, dopamine is why people are going for, it's not the treat. It's not eating the food.

It's the dopamine that's produced before you eat the food. And a lot of people think, I'm addicted to this, I'm addicted to that, or I'm having a hard time not eating this or eating that. And it's not actually the thing that you eat in one minute and then you regret later. It's that dopamine is leading a lot of the decisions that we're making. It is. And, you know, from an evolutionary standpoint, it was really important to our survival as a species that we would continue seeking out foods

and reproduction and things that would help us survive as a species, right? So this was actually, dopamine was really, really important. And the interesting thing is, is whole foods um and like regular foods but like whole foods gives us an appropriate amount of dopamine release and an appropriate amount of pleasure so the there's an appropriate desire for those foods right that your brain seeks out and so it's like you eat an apple you're like oh that felt good and then you kind of keep on keep on going on but what happens now is that our ancient

brain which is again at wire for survival is meeting the current food environment that we live in unfortunately which is um where we actually get into trouble and like the the food environment that we live in is um to be very highly palatable, hyper processed foods that give you way too much dopamine and way too much pleasure. And we've done a bunch of research studies on this. There's one of the most famous ones actually came out of McGill University where there's areas of your brain that will light up the same way if you are addicted to cocaine as if you are addicted to like donuts and like sugar. The same area to the exact same extent. Right. Because they have those addictive properties. is that this is where like foods and highly palatable highly highly palatable and processed um uh treats and sugars and all these things uh get into that reward brain and you get that

over desire of food um which results in overeating right because it's it's it's a survival mechanism that then big i want to say say, I was going to say big pharma, but it's not big pharma, but like the food industry is playing into that gives us that addictive property. the foods that we are presented with, these massive companies that invest millions, if not billions of dollars into trying to figure out to get us to overeat, consume, for lack of a better word, feel addicted to these foods. Like that's a whole other beast that we ain't got no time for around here. It's like such a... We want to, but yeah. We want to, but it's such a big conversation, right? Like I don't, I just don't touch that because it's, it's endless. And, and, and not to say that there aren't, there isn't something that you can do about it. And a lot of people are being advocates for doing something

about it, but this is all about informed choice. I'd rather approach it from this way, but I think people do need to understand it is real. The, the you know the ingredients that they're putting into our foods and but again this is processed foods now you could also go into gmo other issues in terms of our what you think are whole foods which is a whole other you know thing um but i think it's important for people to understand there is that for lack of a better word addictive quality to foods that whether it's that dopamine hit you're looking for or the kinds of foods. That's why when you have sugar, right, you want more of it. This is also why triggers old habits are hard to break or association with foods are tied into that dopamine hit as well. Yeah. And this is also why, um, I'm sure that you, you know, you've heard this before from somebody it's like, you know, once you get to the other, like to the place that you want to get to, you actually stop craving these foods.

Like really your brain, because now it has, it got to the place where an apple will give you an appropriate amount of dopamine. The problem is that then if you sit down and then you have like a donut and your brain is like, oh, that was nice. Then you're going to be like, oh yeah, I remember this. And then you're going to start thinking about the donut again. Right. And it's not, I'm not saying that like you will never eat a donut again, but I do think that it is important for you to understand like your triggers. And if you are somebody that is prone to hedonic eating, right.

Which is like that eating for pleasure, which there's also a genetic predisposition to that. Right. And that also there's a there's a big correlation with also ADHD and other low dopamine states like this isn't, you know, there's like different degrees of this. Like, I think that you can there's a little bit of compassion that needs to happen and a little bit of self-understanding so that you can when you have that donut if you do have it and you're just like you know what like I just don't I understand what it's what it's doing to me like I just don't want to go back and I don't want to feel like that you just kind of like go back to your apples and go back to this it's not like you never can have it again but it's just that maybe just have it with a little bit more of the knowledge and the power of what is going to cause of you continue doing it over and over again.

Yeah. Take a look. What was the environment you were in? What was going on? What was your, what, you know, what did your day like? Were you drinking enough water? Were you eating nutrient rich foods? What are all the factors that led to it? Were you sleeping? Yeah. Were you sleeping? Right. Yes, exactly. What were all the factors that led into it? Also, there is science behind, you do have to kind of like build up resistance to it where it may be uncomfortable, but you have to at some point make

a conscious choice not to feed into it. And then that trains your body to not need those dopamine hits. But that's kind of the way that you do it is just not giving into it. Although there is that feeling uncomfortableness, that is the quickest way to get over it is really, I don't wanna say that cold turkey, but that's what it takes for your body physically to not be wanting to feed into that dopamine.

And I think if I can just say that, I think that that's actually really important that you're saying that because there's different areas in your brain that are controlling all of these things right and there's an area in your brain that we didn't talk about but it's I call it like your executive brain but your executive brain is the one that actually can help you be like no girl we're not we don't do that anymore you put this down the only thing about your executive brain is that your executive brain which is what people used to like uh talk about willpower and it's not really about willpower it's truly about your executive brain

your executive brain needs to have all of the tools in order to like make those decisions which is actually where like sleep and meditation and all of the tools that we're trying to give you come in because those are so important for your executive brain for you to get to a place where you're just like feel strong enough to be like no we don't do that anymore right because if you're under stuff you're really stressed and everybody can attest to that i can attest to that we're like if you feel gas during the day you're just somebody gives you a donut you're gonna be like yeah honestly like whatever but if you're in a place and you feel except exactly you know that fucking mentality but. But like, if you're, if you, if you are doing all of this and you're doing so much already, so much already. But if you are at a point where you're just like, nah, that's not serving me. It's mostly your executive

brain. They're like, we don't do that anymore. Like, I know that's going to give me dopamine. You're just going to be, what's going to give me dopamine, my vegetable and my nut snacks. So I'm going to get that instead. Right. Love it. I love this. I'm just thinking how this conversation really ties in and goes back to, I mean, if you can take a minute and you're still here listening to this conversation, it sort of reflect on all the conversations that we've had up until this point. You know, in terms of what your body needs to learn and unlearn things physically, mentally, the routine of the program, we keep hearing that time and time again, how that's so beneficial, the way we're approaching weight loss and all the different things that we're focusing on, especially with our maximizing

conversation. The, you know, first set of supplements that we introduced, the second set of supplements that we talked about, the conversation on sleep and stress that we had, four reasons why your weight might be slower to move, right? Talking about inflammation, food sensitivities, gut issues, hormones, all tie into that. And then leading to this conversation today, just in hormones in general. And so people may be thinking, well, what can I do? What can I do? Well, we're discussing all of it. And it just leads back to the beginning.

And this is why you are already doing so much. This is where you might want to consider adding in some of those supplements like your omega-3s, your vitamin D, for example, that magnesium from the first set of supplements. Take a look at that second set of supplements that we talked with Dr. Paul. So it all really leads into, just for the sake of time, I know we're going to talk more about perimenopause, menopause. We're going to talk about estrogen, androgens, progesterone like testosterone uh as well not just for women but also men and we'll talk we'll touch on that i think one of the things i want to go back to is the gut hormones we can finish up with gut hormones

um you know i mentioned that i i see here that you know glp1s your your glucagon glucagon like peptide one is glp1 people are hearing a lot of that with the weight loss drugs that are out there. And of course, that is what is sort of secreted and lets your body know you've had enough. And that happens for like a minute after we're done eating, whereas when people are injecting it, it's staying into their system for like a week, where it's allowing them to feel satisfied. So can we talk about those, those hormones that are happening in our gut that may or may not be leading to also things like, you know, feeling bloated, feeling digestive upset, those types of things. Yeah. So when you, um, like if you haven't eaten for a while, for example, there's going to be a

hormone that's called ghrelin, right? That's going to come from your stomach to tell your, so that's going to come from your stomach to tell your, sorry, that's going to come from your stomach to tell your brain to activate hunger pathways so that you'll eat. And then once you've had a meal, there's a huge cascade of hormones with really funny names like GLP-1, PYY, CCK, GIP, that are actually released by your gut to tell your hypothalamus like, okay, we're good. We're

full. Um, and so your hypothalamus honestly, it's just like trying to kind of keep things in balance and it's your gut hormones are more related to like food intake for the purpose of nourishment rather than like dopamine, which is more of like food intake for the purpose of like pleasure. Um, and, and it's, I, you're touching on this, uh, which is great because like food intake for the purpose of like pleasure. And you're touching on this, which is great, because a lot of the medications that we have right now actually work on these hormones so that it slows down how quickly your stomach actually empties what you've eaten into the rest of your digestive system, which is actually why one of the main side effects that we see are digestive concerns, right? Like constipation and nausea and things like that. And why it also keeps you fuller for longer and why you feel fuller at lower amounts of food intake. The tricky, I mean, and you know this, I love medications. I think that there's a time and a place for them,

but I do think that they're overused in this sense that often the doses that we give are very high. And that also creates a number of issues because then people just stop eating. And so I said this before in your podcast, and I got a lot of heat from a couple of my medical doctor friends, but it's true. I, my worry with a lot of heat from a couple of my medical doctor friends, but it's true. My worry with a lot of these medications when used improperly or without actually teaching the patients about how to change their lifestyle importance of muscle mass and all of these things is that because you stop eating, you end up losing a lot of that muscle mass, which is your metabolism, right? Which is the one that's actually going to help you with that insulin resistance which is like this is like the money maker and so we end up with like medically induced anorexia which causes us to lose all the weight super super

quickly and patients are like oh my god amazing this is great except for when they start getting the ozempic phase right or the all of the like too much we're seeing it out there yeah for sure um but then the problem is that because we never did anything to regulate these hormones on our own the minute that that medication is gone now your body goes from like oh my god what happened to me you have been starving me and that creates a little bit of like metabolic trauma and also because now your metabolism has learned to survive on 500 calories a day when you eat 1200 calories a day, even if it's from like just fruits and vegetables, you're going to gain weight because you didn't do anything

about it. Right. And so with the, with eating whole foods and with the living method, what you're doing is actually you're targeting these hormones in a, in a similar way, but you're actually doing that with fiber, which is actually why I always talk about fiber being so so so so important because the most important thing actually for glp1 pyy cck and gip is actually your your diet actually having tons of fiber having a good amount of fat and like in protein so that you feel satisfied and so your your brain feels like, Oh, this is good. We've eaten, which is also why, um, very simple process things that don't actually have that balance. Like feed your brain a different message and you keep on eating because they don't, they don't activate the hormones in the same way.

You know, I just, I'm sitting here thinking like we need to have a conversation we do have so many of our members who are taking ozempic i'm not actually opposed to ozempic at all but to your point you you can't just take a pill and have that be your fix it's that's not it it can be a game changer for some people in combination with something like the living method i would love to have a conversation on how members who are taking Ozempic really give them insight into why this conversation is also important. I think that there's definitely a space to have that conversation. Things to keep in mind for people who are taking Ozempic. I would imagine you got heat for this only because people don't take you out of context and not understanding what people

are doing here on the Libby method. Like you can, it's a valid conversation when you know that people are putting this kind of time and energy into losing weight in a healthy, sustainable way, mentally, physically. I think the flack that you get is because people are associating crappy, shitty diets, starving and depriving and completely taking what you said out of context. Yeah. Yeah. And I don't know. Yeah. You completely taking what you said out of context yeah yeah yeah you only know what you know right and i i do um i even in my practice if if uh somebody is a candidate or it's something that they want to explore i fully support them um and i always tell them like we you know let's do this and let's do this with resistance training and with the living method, because otherwise you're going to lose all the weight. And that's what we see, right? We, the,

the, the rates of regaining it are, we know this. And so it's, it's not in lieu of changing your lifestyle. It just kind of sometimes just gives you the floaties, right? To feel like you're seeing a little bit of a change and a little bit of difference. And it just feels like you don't have to work as hard, but you still have to do the work. It's no different. It's no different taking GLP-1s or weight loss medications. It's no different than taking thyroid medication. Or if you have diabetes, you can't just take the medication or HRT, a hormone replacement therapy oh yeah you cannot take these medications and think that alone is going to help you lose weight they're not that that's not it and I think the GLP-1s that they're they factor into that it's the same thing you cannot just take the medication

although life-saving game-changing for people who need it, absolutely. And this is where you and I are on board with that. I don't have anything negative to say about that whatsoever. I think modern medicine is amazing. But you can't just take your thyroid medication or your diabetes meds or your weight loss meds, whatever, and just assume that alone is going to help you lose weight or help you get healthier either. God, we need to talk for like 15,000 hours. You're going to be back on Thursday to continue this conversation specific to, I do want to talk about men, right? Because I think men are always asking about testosterone. So off the top, let's talk men and hormones, testosterone specifically, but women also have testosterone testosterone and so let's talk about let's talk about estrogen the androgens progesterone let's talk about perimenopause

menopause let's also make sure we save space for the postmenopause zers out there yes don't worry yes i got you covered i got you covered and we'll talk a little bit about andropause which is really it's like a legit thing right it's like how men age it's just that it happens a lot slower than it happens to women. It's not like a day. I mean, that's it, right? It happens a lot. It does slow. It happened to men. It happens a lot slower. So we're, join us for that four hour conversation on Thursday. Now listen, plug yourself out for the day. We're going to talk about this on Thursday. This whole conversation with menopause and those hormones, it's such a big, massive conversation. This is why we are introducing our menopause add on a place to

talk more in depth about it. Dr. Alinka will also be joining us over there as well. So join us for our conversation on Thursday. And if you then you feel like there is more, I mean, there's like different tiers, right? There's like, you know, weight loss, which is what the add on is going to do. And then you you need to come up. You need to work on a program that helps with that medical side of it. All the testing, what can be done, all of that. I think that's the next, next. So we're having Thursdays, menopause, add-on, middle. And then the next one is that, okay, this is where you need that medical intervention, that side of it, whether it's non-medical supplementation,

whatever, that's a, that's a whole other big conversation. Totally. And then that's why we wanted to start with this too, because I think that the first thing is we need to fully understand what's happening to our body. And then we divided right into like insulin resistance, thyroid, and that can be very specific to that pre perimenopausal and postmenopausal. So we, we got you covered just like we always say, just be patient with us. We're getting, there's a method to our madness. We're getting there. It's just that right now, you know, we, we need to lay a really strong foundation with these conversations so that you feel like our, our, our goal is for you to just feel empowered to take

control of your health. So, you know, I love that because already our book is like 500 pages long. If you added all of this hormonal stuff, the book is going to be like- Volume two, two to 17 is going to be hormones. 17 to like 25 is going to be gut health. And then we'll just keep on adding. Don't worry. Encyclopedia Britannica.

Wasn't that what that was? Encyclopedia Britannica of weight loss. It's coming. It's coming, y'all. Thanks. Thanks for everyone joining us live. Thanks for everyone listening after the fact. I hope that there was a lot of takeaways. Again, these conversations are not meant to overwhelm. They're really to highlight and bring awareness to the fact that weight loss, it's so much more than what you're eating and when. Also, again, a big reminder that you are already doing so much just by following the Libby Method. We know this here at the living method. We have factored this into the rhyme and the reason behind the program and

the process. So it's not like you have to do more and more and more and more, but some people do have to focus on other things besides what they are eating and when, but at the end of the day, this is your ticket to healthy, sustainable, maintainable weight loss. It's not just losing your weight. It's doing it in a way that you can actually move on and live your best life. Truly. Dr. Alenco Trejo, always a pleasure. Massively grateful for the time that you take away from your very busy day to spend with us, sharing your knowledge with us. I'm already looking forward to our conversation on Thursday. So I guess we will see you then. I'll see you on Thursday. It's my favorite. I'm so excited. We'll see you on Thursday. It's my favorite. I'm so excited. We'll see you soon. No way. Okay.