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

Episode Date: June 4, 2024

In this Guest Expert segment, recorded on June 4, 2024, 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/livymethodspringsummer2024Topics covered:Intro - today we’re talking hormones with Dr. OlincaThe hormone conversation is getting bigger - women’s health research is finally being fundedAre hormones complicated or are we making them complicated?Balancing hormones - is that the goal?Hormones - What even are they?Weight loss - which hormones are involved? Dopamine - what is it responsible for? Gut health - the link to the hormone GLP1Insulin - its connection to fat and glucose storageChronic dieting - the effects on your body composition and hormonesThyroid hormones - what are they responsible for and what impacts them?Cortisol - how it can wreak havoc on our healthStress - the impact on hormonesAntidepressants - how to have a more informed conversation with your healthcare providerStress and self-preservations - why your body locks up your fat When the scale isn’t reacting the way you want - managing stress when you’re not where you want to be yetThe Livy Method - how it impacts stress management and hormonal healthYou 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. summer runs, or playoff season meditations. Whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest. And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca.

You're going to have this ability to now reframe. Allow yourself time throughout the day to stress the fuck out. The thoughts and the feelings and the behavior cycle can start changing. I did not sleep last night because I was so excited about this conversation today. It's such a big, huge, massive conversation. We are starting the conversation. We're going to do a two-part series with Dr. Alinka Trejo. We are talking hormones. Hello. First of all, hello. Good

morning. Hi. Hello. Good morning. Good morning, friends. So I know we're going to get into it. We're going to talk this. So the first part, we're going to talk about the hormones and weight loss, and we're going to have that bigger perimenopause, menopause, postmenopause conversation on Thursday. Yeah. Right. Okay. So you know what I was thinking? So I just turned, I just turned 51 and you know, I I've been, I've been keeping tabs on what people are talking about out there in the diet industry and health and wellness, but it seems like this conversation on hormones is just blowing up. Like, you know, I remember Suzanne Summers, you know, and she wrote her book and she was like, it was pretty controversial at the time. Like, is it just because I'm getting older or is this conversation

getting bigger? What, what do you think? No, I think that, um, the conversation is getting bigger because finally women are like, we deserve great care too. Like I, I think that for a really long time, and this is true for a long time, women weren't even part of medical studies. Right. And it was, I think that for a long time also, especially when it comes to perimenopause and menopause, it was such a forgotten part of medicine because it was very much the like, oh, well, you know, like it's just a part of life and like, you just have to go through it. And we just accepted that that was, was going to, that was a natural part of aging. And I think that things like the WHI study, the Women's Health Initiative study,

which destroyed HRT and our perception of HRT for a long time, I think that perseverated that notion. And if you actually look at even the funding, right, that we get for research, there is so much funding for different conditions like cardiovascular disease and diabetes and things like that. But there's such a small, tiny sliver of the pie that's actually been given to women's health issues like endometriosis, perimenopause, menopause. And so I think that now that women are like, wait a minute, like you have all of these pills and all these sprays and all these things for men with problems with libido and erectile function. Like we want some, we don't want to feel like that. We're living for

longer, right? Women just in general, like live for longer. Men live for longer if they're married to women, because we are phenomenal. And so I think, I honestly think that it's us just being like, we deserve a little bit of that pie too. So give me. Okay, I love it. So we're but we're not excluding anyone from this conversation, because all genders have hormones and can deal with hormonal issues. So what's the difference between the conversation that we're having today, then and that perimenopause menopause post menopausal conversation, because I think they all get jumped. They like they they're jumbled into one, but then also separated too, because I have so many people coming to the program. I can't lose weight. I know it's my hormones, but they're talking about all the pauses, right? They're not talking about their hunger hormones or stress hormones. They're not

talking about any of those things. And then why is it also such a complicated conversation? Are we making it complicated or is it actually complicated? I mean, hormones are complicated. I love them. You know, this, this is my passion, but I probably love them because they're complicated. And I say this, and I've said this on your podcast before, but I, you want to think of your hormones as this big orchestra that are supposed to be playing the exact same tune at the exact same time at like with the exact same listening to the exact same conductor right and that's not usually the case because specific hormones get impacted by different things and just like this beautiful orchestra if there's one group if the trombone just goes crazy and starts playing like

you know uh bad bunny and like the other guys are playing like Vivaldi. Like it's not really going to sound like a really beautiful song. And as you see what happens because your hormones respond to your environment. And so I think that people, you're right, latch on to like, it has to be my estrogen or it has to be my insulin, but they forget that there are so many other hormones, like your appetite hormones, right? Like the hormones that drive your food choices, your thyroid, your insulin, that actually play a role and just make it more complicated, your stress hormones. I mean, this is a conversation that you and I love, because I would say that cortisol and your stress hormones, regardless as to what hormone you're

talking about, whether you're talking about thyroid or insulin or appetite or whatever, it can impact it greatly and the choices that you make. And so I think that we are trying to simplify it by dividing it into two sections for you guys so that you can understand that. Yes, it's those steroid hormones that everybody always asks about with perimenopause and menopause. But we're trying to give you the other foundation today so that we can pull it all together on Thursday. You can understand that, yes, like whether or not your body tends to accumulate more fat or not, and whether or not you have food cravings or not, if determined by your hormones and your physiology is not just

your willpower, but it is such a huge conversation. Okay. They're all part of the same orchestra. The other thing I want to point out, cause there's a lot of like, let's balance your hormones. So your hormones are never like a straight line and like balance that way. They're there. Your hormones are always in flux. The other thing I do want to talk about, or just say before we get started is just by following the program, just by following the routine. Cause the body loves routine, the routine of the food plan, the nutrient rich foods, being hydrated, maximizing your efforts, like being mindful about getting the best quality sleep, mindful of managing your stress, mindful of moving your body, all of the things that we are doing, mindfully asking those four questions, really being in tune to your body's needs. That is like you are already doing a lot

to help, for lack of a better word, quote unquote, balance your hormones, address your hormones, if you feel like your hormones are in flux. Okay. So, okay. So what, let's get started. What are, what are hormones? What are they? Okay. So hormones are these chemical little messengers that coordinate functions in your body by carrying messages through your blood to specific organs, like your skin, your muscles, like other tissues. And really what they do is they signal or they, there are signals that tell your body what to do and when to do it. And they regulate everything from your sleep cycle to your blood glucose, to your blood pressure, to your metabolism,

to your reproduction. Okay. Okay. So they're chemical messengers. It's how our body knows what to do. Okay. All right. We cannot function without them. We cannot function without them, which is why we feel so dysfunctional when they are out of whack. Exactly. Okay. Why do, oh, I was going to get it. Why do they get out of whack? But I would imagine that's like, we should probably just, let's just, okay, let's,

this conversation needs to not be 16 hours long. I also, Dr. Link and I are also working on a whole hormone series. You guys were thinking of doing like a six week summer session or something. We're really going to dive into this. So this is kind of high level, but we're going to try to cover as much as possible. Okay. So hormones are chemical messengers in the body, telling them body what to do. How does that factor in to weight loss then let's talk hormones that impact your weight. Okay. Amazing. So the first thing that you want to like, remember always is that your body weight is tightly controlled by an area

in your brain. That's called the hypothalamus. And the hypothalamus is this like ancient part of your brain. That's subconscious. You don't have any conscious control over it. And your hypothalamus is responsible for a lot of your automatic processes that happen, like your body temperature, like your hunger, your satiety, your breathing, your heart rate. And your hypothalamus just wants to keep things in balance. It wants balance. It wants routine. It wants to know what's going on.

And so there's a few hormones that play a role or kind of like feed into your hypothalamus. The first one is your fat cells and your gut actually feed into your hypothalamus. The first one is your, your fat cells and your gut actually talk to your hypothalamus through signals, which are like your hormones. So for example, if you haven't eaten in a while, there's a hormone that's called ghrelin, because you're hungry, uh, and it's released from your stomach and it actually tells your hypothalamus to activate the hunger signal so that you'll eat. Once you've had a meal, then there's a whole cascade of other really funny sounding hormones. I can never pronounce how I would shorten them from your, from your gut that are called GLP-1, PYY, CCK, GIP, that then are released through your gut and then tell your

hypothalamus to activate the fullness because now we're full, we don't need any more food. And so really, truly your hypothalamus is just trying to keep things in balance. So your food intake for the purpose of nourishment, and that's ghrelin and your gut hormones. Then it comes in leptin. And so leptin is another one that you've probably heard about before, because I always talk about like how this one is specifically is actually impacted by sleep. But leptin is actually released from your fat cells. And it's released into your blood in direct proportion to how much fat you have in or on your body. And so if you have a lot of fat on your body, your leptin is really high. If you have a little bit fat on your body, a little bit of fat on your body, then your leptin is really high. If you have a little bit fat on your body, then your leptin is really low. And so when your leptin is really high, your appetite is decreased

because your brain is receiving this message from your fat saying like, there's ample fuel storage, like you don't need to eat, like we're good. Now, this should mean in theory that people that carry a little bit more adipose tissue should have high enough leptin that they decrease like their appetite. Right. That's not usually the case. I know. So this is where things get tricky, because this is actually where, you know, your hormones and their orchestras like start playing a role, because there's a lot of disruptions that can happen in like all of these pathways. And sometimes the high levels of leptin that you have from your fat cells being like, we're good, we're good, we're good, we're good. Almost like cause of resistance to your brain and your brain stops listening to this messaging.

And then you end up being resistant to this message. And you don't really, it's almost like your brain doesn't understand that you have a lot of fat. And so you don't decrease your hunger as a result of your adipose tissue. And so we actually know this is like a new area in medicine that we're really trying to understand where a lot of people that carry a lot of adipose tissue can have really high leptin levels, but their brain doesn't understand the messaging. And I'm going to pull this together in a little bit about like how chronic dieting actually screws this up even more and why that like your method is amazing for your leptin levels. This is like, because I'm thinking set point, right? That hypothalamus is regular. It's regulating set point. That's where that comes in. And it makes so much sense. If you have all this excess body fat, then why, which is hard on your body,

your body doesn't want it any more than you do, but it thinks that it needs it yet. It still makes you really hungry. That's messed up. Okay. I love how you're going to pull it back in. Okay. Yeah. I pull that together. I'm ready. I'm ready. I'm ready. Uh, and then there, there is another set of hormones that come in and this is like the hormone slash neurotransmitter that I love that's called dopamine. And that more than anything regulates your food choices. So what you want to like, I'm going to go back to the other part of your brain that actually regulates a little bit of this, which is called your limbic system. And your limbic system is responsible for eating because it's fun, because it makes you feel good, because it gives you a little bit of pleasure. And to be honest, when we were cavemen, or we were just, you know, sapiens, you needed

that part of your brain, because you needed to understand that food felt good. And therefore, it was survival, right? And so whole foods, like, you know, an apple, a pear, a rice, like whole foods, truly whole foods. Regular food gives you an appropriate amount of dopamine release and an appropriate amount of pleasure when you're consuming them, right? And so there's an appropriate desire for food where you open your fridge and you're like, oh yeah, I can have an apple. And you have an apple and you're like, yeah, that felt good. But you never sit down to be like, if I don't have an apple, I will die.

Like that's, it's not, it's, it's an appropriate response because it's releasing a little bit of dopamine but being like, yeah, we ate like we good. However, this is where we like start getting into trouble with our diet right now. Right. Because what happens now is that we have this ancient brain, the limbic system meeting our current food environment, which is highly processed, highly palatable foods. Things are hyper processed so that they give you far too

much dopamine and far too much pleasure so that you have these like crazy cravings that then lead your body and your brain to overeat, right? Because if you actually think about what you crave, and I mean, once you go through this program, and once this becomes your lifestyle, you stop craving these things. And we'll pull it all back together at the end, I promise. You stop craving these things because your brain goes back to your set point of like, oh yeah, an apple gives me an appropriate amount of dopamine. But once you're going through the transition, you literally, if you think about what you're craving, you're craving high sugar, high fat, super refined foods that again, give you that super high dopamine release. Right. And what you want to remember is that dopamine is

short lived. It is like, give me some, I want more, give me some, I want more, give me. And so that's actually where the addictive properties of food come in because of that dopamine. Well, and that's why I love when people do the program because towards the end of it, they're like, oh, I'm craving a salad. I'm craving fresh foods. I'm like really enjoying the whole foods that I'm consuming because I don't want to get down the rabbit hole of this, but there are these big food companies that, you know, they have food scientists in labs trying to figure out how to

make them more addicting to us so that you can't just eat one chip or have one thing. You have to kind of overeat the whole thing. Right. Um, okay. I do want to stop because you were talking about sort of gut hormones and I know you had a GLP one on there because that's one that, you know, this is what those new weight loss drugs do. Is that, so for example, Ozempic, which is one of them, they, they, they're basically injecting GLP-1 into you. Now, normally GLP-1 comes into your system after you eat the apple and it stays in your system for about a minute and it's like, okay, we're good, right? Whereas GLP-1, when you're getting injected, it stays into your system for upwards of a week, right? So when you're talking about GLP-1, so that's something that happens naturally in your body.

And as part of regulating or addressing hormones, this is where I love this conversation because I was just thinking we're rewiring and reworking how your body and brain have come to function but also more so really your hormones really is what we're talking about at the end of the day here 100 and honestly it just goes down to basics like i think your body is the most perfect machine in the world and what i always remind people of is your hormones will always respond to the environment that you put them in. Always. And so we just don't want, we don't need to overcomplicate it. Like all we need to do is focus on those basics,

focus on the whole foods, focus on your, you know, the stress reduction, the sleep, the, all of these things, and your hormones will just go back into balance on their own. You don't need to be doing the like detox program that you saw on Instagram of this girl telling you that like this 20 minute workout and eating all of these like 17 foods are going to rebalance your hormones. That's totally, there's no research on that, right? You want to go back down to your basics, which is what we're trying to teach you today. Okay. But we are going to go over in the end things that you can do to address these hormones. So just, but really important overview right now. Okay. So we just talked about dopamine. Where are we going next with this conversation? We're going with insulin. So we're going into the metabolism and the fat storage hormones.

And so insulin, I mean, this is a hormone that everybody has heard at some point in their lives. So insulin is actually released by an organ called your pancreas. And insulin promotes the absorption and storage of glucose or sugars in your muscle, your liver, and your fat cells for use right now or at a later date. That's what you want to remember. So take us through the process. You eat something. You eat the apple. And then what's happening with your insulin? Can you just kind of take people through that process?

Because I really want to break it down in the most simplistic terms. Yeah. Okay. You're you eat the apple and you're it literally, even like when you see the apple, your body's like something's coming. And then as soon as it hits something like in your taste buds, that's sweet. What happens is that legitimately your insulin will start increasing. Cause it's like, oh, I'm getting glucose. So your pancreas starts releasing this hormone called insulin. And then as soon as then that sugar from that apple hits your bloodstream, then the insulin is really high. And it's telling your cells, your muscles, your liver, like open up, I'm sending you some glucose. And so then what will happen is all these channels will open and then your glucose from that sugar will get absorbed into the cells or you'll just use them.

Right. Like your muscle cells will use them. Everything will use them. The problem actually comes in when you have way too much of this glucose that you're not necessarily using because, you know, in the moment you're not necessarily walking or you're not your your life is very sedentary or you're eating, you're eating way too much of that glucose from like, you know, the standard American diet. Not that we're doing that you guys, because we're doing the living program right now, but the general, you know, I'm talking about the us before the Gmail living program. And so the problem is that again, we're sedentary. So then that means that we're not actually using up that glucose that the,

the message got sent for and the second problem is that our um standard diet in north america is really really really high in like processed things which then puts a lot of strain on your pancreas right because your pancreas then is constantly like sending out like more and more and more and more and more insulin and so the problem is that you end up with these like chronically elevated insulin levels and these cells that legitimately are just like, yeah, I just, I honestly, like I already did what you want me to do. Like, I don't know what to do. I don't know what else to tell you. Like it's, you know, and I always go back to like, if you have kids, I am sure you can, you can relate to this. If you are yelling at your kids every single

day, every single minute, at the beginning, they're like, oh my God, yeah, I'll do whatever you want. I'll do whatever you want. And then like come 15 days of you screaming at them on the 15th, they're just like, yeah, it's just like, whatever. It's the same thing that actually happens with yourselves, right? Like this high messaging of insulin is just like, yeah, we good, man. We have enough like that sugar up here.

So I don't know what you want to do. And so then the problem is that then the insulin is also a fat storage hormone. And so when there's nowhere else to put it, the sugar, when insulin has put it like locked it up everywhere else, it actually tells your fat cells to take up the rest of that glucose that your cells, your muscle cells, your liver are are not really taking up and almost like lock it up so that you can use it later. However, because it locks it up in your fat cells, it prevents your body from using it as energy at any other point. Yeah. I just want to just clarify. So glucose it's energy food. So it's not like you're just like, I'm not going to have any fruits or breads or carbs. That's not it. Your body, your body needs that. So that that's energy, which your body then stores either in your liver, your muscles, or your fat. So this is going to be where that conversation on Thursday comes in. Why, when you're hit menopause, you're getting,

you're gaining that fat in your midsection is because if you don't have that muscle mass, it's that decrease in muscle mass, either from not being as active when you are older or all of the diets that you have done where you're losing weight as opposed to fat. So when you do those deprivation starvation diets, you will lose fat. Yes, but you will also lose a considerable amount of muscle. So if you spent years dieting through deprivation diets, literally starving and depriving yourself, chances are you have radically decreased your muscle mass. And so this is where that midsection problem comes in is because you no longer have your muscles for your body to send that, send that to. So it all gets stored in your fat, that extra. So.

If you know, to also compliment that what happens when you do a lot of chronic dieting, especially when there's a piece of starvation or extreme reduction of carbohydrates, when you cut your calories and you start losing weight really rapidly, right. Which, which is what everybody wants, but I promise you, you do not. At the end of this conversation, I will convince you that's not what you want. It really does. Because then your brain actually starts sensing this drop in leptin, right? From your fat cells that we talked about.

And alarms go in everywhere being like, your brain is like, you are dying of starvation. Oh my God, there's a famine in the land. And so then what will happen is that to counteract that, your brain is like, you are dying of starvation. Oh my God, there's a famine in the land. And so then what will happen is that to counteract that your brain is like, we need to increase hunger, right? We need to decrease fullness. We need to increase the desire of food. We need to like decrease all of the burning and metabolic rate that's happening. And so then the problem is that you're reducing your metabolic rate as a survival like mechanism because you're losing weight too quickly you're not feeding yourself properly you're probably not sleeping you're like going through this like yo-yoing and then if your insulin is high which we just talked

about then your body also can't tap into those like fat stores that it has for fuel and it's not getting enough fuel from your diet because you're reducing your calories and you're yo-yoing and then it also can't use the fuel that's like stored up in your fat cells right so what's it gonna do if you just become hungrier you give up your muscle mass for fuel you reduce your metabolic rate so that then when you eat normal even if you're not eating in excess you're gaining weight super fast. And then your food cravings because your dopamine, right. That we just talked about too. Your body is just like, just give me something to feel better, even if it's for one second. Yeah. And that is that when

I'm saying, when you've done all those diets and you know how you do a diet and it gets harder as you go, you have to eat even less exercise, even more. That's the, that's because the body's like, no, you can't have this fat. I know I have all this excess fat, but at the same time, I'm starving over here. I've learned that I need this. You cannot have it. That's why that body is holding onto it. And when you talk about the metabolic process, Dr. Link is talking about, like, this is the, the energy your body is giving you access to. This is like the rate that it's working. So it is working on slow mo barely functioning, almost like hibernation. Fuck off. You can't have my fat mode, which is why then it's so hard for you to continue to lose weight by starving and depriving as your body catches on. And because remember your body's sole purpose in life is to keep you alive. And it is so brilliant that it will figure out how to do it.

And it's trying to motivate you through these hormones. So it's like, okay, well, let's motivate her ass to go find some food because we need it. So we're going to make her really hungry. So she's motivated to go find us some fucking food already. And so this is what dieting does. And this is why eating less, exercising more, counting, weighing, measuring is not the answer. Addressing your hormones is. Okay, I could not love this conversation more. We get so excited about this, you guys.

We just get so excited. Because this is how you make a difference. This is how you actually make change. Okay. okay all right so now where do we go thyroid thyroid okay everybody comes into my office and they're like dr linka i think it's my thyroid and i'm like i want it to be your thyroid i swear to god i want it to be your thyroid but it probably isn't so your thyroid and it's not that it never is i mean one in every five women will get impacted it never is. I mean, one in every five women will get impacted by a thyroid condition in their lifetime. One in 10 men also will. And so you want to think, so thyroid truly, there's two thyroid hormones that your actual

thyroid releases. One is called T4 and one is called T3. And really the difference is that T4 has these like four little iodine prongs and T3 has like three little iodine prongs, but your body only really like your, your receptors for thyroid hormone only really fit that like three prong thyroid one. And thyroid in, in babies, it's actually critical for brain development, but like for us, for the rest of our lives, it's truly just responsible for controlling the speed of like your body's metabolism, right? Which is a process in which your body transforms like the food that you eat into energy. So of course, when there's a thyroid condition, especially when it's like getting your thyroid, it's getting a little bit slower,

there will be waking often. You will feel tired. Like everything will just kind of go like, like we'll just like start shutting down a little bit. The tricky thing with your thyroid, honestly, is that your thyroid gets impacted by everything. It's kind of like this like sponge that you actually have in your neck here. It gets specifically impacted by nutritional deficiencies,

by toxins, by chemicals, by medications. And so thyroid's a little bit finicky um because also thyroid is best friends that's the one that wants to be best friends with like all of the other hormones you know like when your vitamin d gets low thyroid is like well i'm gonna get a little too because like my girlfriend is like well when your cortisol gets wonky then your t3 and t4 are not working as properly when you're not sleeping well. So like thyroid is actually very susceptible to other hormones as regulations. And so to an extent, thyroid often is the case. And I put that in quotation because it's impacted by it, but it often isn't the root cause of like the total weight gain doesn't mean that I can't play

a role, but it's more, uh, as a result, honestly, in the bigger conversations of all of the dysfunction of all of the other hormones, which is where the frustrating part comes in, right? Because you get blood work done and you assume that is your thyroid because you have all the symptoms of hypothyroidism that you have Googled and you go to your doctor and your doctor's like, nah, your thyroid's perfect. Like your TSH is like 2.5, like we're good. And you were like, oh no, it's my thyroid. And you go to the, to the supplement store, you get all of these thyroid supplements and it doesn't work. And it doesn't work because that's actually not the root cause of the issue. It was everything else around the thyroid. The thyroid

was just the easiest one to blame because it's the best known one. Right. Because if it's affecting your metabolism, but then if you've just done diets and that's affecting your metabolism or your stress is through the roof with your cortisol levels, would you say the thyroid is like the conductor of the orchestra? Oh my God. I love this. I love that you said that. I, I used to think, and I always used to said that thyroid is a conductor of the orchestra. And I honestly, to this day, I feel like it probably is. But I'm starting to believe that cortisol, and cortisol and the stress hormone is actually the one that wrecks havoc.

So I think that thyroid is a conductor, but cortisol is a shit disturber. Cortisol is like the, you know, it's kind of like the, the gong, you know, like the really loud one. Yeah, exactly. They're just like, all of a sudden it's like,

you know what? I don't care what you guys are doing. I'm just going to go my own way. And so it just drowns out the noise from everybody else. Because cortisol legitimately, there is nothing that wrecks havoc in your body in the same way that stress does. Okay.

Yes. Okay. So I want to get into that, but let's talk thyroid just for a sec, because there's like, there's overactive, underactive, and then there's people who don't have a thyroid. So what, how does that factor into their, their weight weight loss journey is it just focusing on all the other things like is that like what's yeah so you know what the interesting thing is when you look at the research especially when it comes to hypothyroidism so hypothyroidism means that your thyroid hypo means low hyper means high and so hypothyroidism means that you have a low functioning thyroid.

And when you look at the research, there's evidence that says that if you replete the thyroid hormone with levothyroxine or Synthroid or even desiccated thyroid, you don't see a huge change in weight. Which is very fascinating, right? Because you're like, well, if I replete it to normal levels and my blood will looks perfect, I should look like the Victoria's Secret model. Then I think I am under this like little fat suit that I feel like I'm feeling. Yeah. And so the research doesn't actually follow that. We do know honestly that you, you will start feeling better with like your energy and with your bowel movements, because usually people that have low functioning thyroid will get constipation and all of these things. But when it comes to weight, the data doesn't actually, uh, suggest that it like repleting that thyroid hormone is going to be the key for your weight loss.

I feel like, again, there's, it's an area of medicine because, you know, it impacts mostly women, um, that we haven't put a lot of research into and i i feel that again going back to that orchestra of hormones it might actually be because it's not just about your thyroid and me giving you a medication for just your thyroid without fixing all of the other havoc that happened as a result of that thyroid going wonky yeah it's probably not the magic pill that you were hoping for well this is the same if you're a diabetic and you have issues with insulin, right? Like, yes. Okay. Addressing that and getting that on track is definitely going to help with your, your, your weight loss journey as well, but it's how, okay. So you have that there,

but it's how all the other hormones are impacting it as well. So it's not just, this is what I mean. Like, it's not just anyone I was saying yesterday, like your hormones are not this virus that you just take a pill for and you just address with one thing. Cause I think that's what people, I mean, I'm oversimplifying, but they're like, okay, I have hormone issues. Tell me what to do. That's what I honestly thought. I was just like, okay, I'm going to get old. I'm going to just, Suzanne, summer's this shit. I'm going to go to a doctor. They're going to be like, slap some cream on your arms and you're good to go. And that's not the case at all because this conversation is so important. You have to have this conversation before you can even start

to address perimenopause, menopause, postmenopause. Like you can't even have that conversation without this conversation. You cannot talk about diabetes, insulin, without also talking about cortisol. And, you know, you can't talk about your thyroid without also talking about cortisol and insulin. And it's all my gut. If you're looking for flexible workouts, Peloton's got you covered. Summer runs or playoff season meditations, whatever your vibe, Peloton has thousands of classes built to push you. We know how life goes. New father, new routines, new locations. What matters is that you have something there to adapt with you, whether you need a challenge or rest.

And Peloton has everything you need, whenever you need it. Find your push. Find your power. Peloton. Visit Peloton at onepeloton.ca okay all right now where are we where what are we on to next uh stress which is our favorite okay so stress so under periods of normal functioning really like you're going day to day about like your life like you you're thriving and vibing. Your brain is going to be governed by an area in your brain, which is actually called the prefrontal cortex that actually sits just here. And that is the area that is responsible for like reasoning and organizing.

And like it is it is like the by a different part of your brain that's called the amygdala. And the amygdala actually sits like way back here, like almost like between your ears. And your amygdala is almost like the most primitive center of your brain that responds to both stress and excitement. Actually, it's like fear and excitement and like literally the amygdala harbors both of them. Yes. Yeah. So I've been talking about this lately because there is the, there's good stress. Like, oh, I'm so excited. This amazing thing happened to me. My son's getting married. I won this award. I got this going on. And then there's the bad stress of like, someone died. I've lost my job. It is all stress.

It is all stress. The body doesn't really know the difference between exciting, awesome stress and oh my God, my life is falling apart stress. It's all just fucking stress. So let's just want to be super clear about that. Cause I think sometimes me, I was like, well, I have all these good things too, but good things are also stress. We really underestimate the stress that we are under. Yeah. Sorry. Just had to preface that. For sure. No. And I, this is actually why I wanted to talk about that because I think that people don't understand that like excitement and fear live in the same place in your brain. And it's not that your brain is like, Ooh, let me turn up the stress response. Let me turn it down. Like,

let's meet in the middle. Like it responds to it the exact same. Yeah. And this is where, this is where I think things have changed because, you know, there used to be a five day work week, right now people are working, you know, we're working seven days a week. We, we didn't have access to these phones where we have the news in our hand and the stress and the triggers and all of that. They excite, like all this stuff happening all the time. So we have very little downtime where we are not in a state of stress because it seems like the way we live our lives is very stressful. And I think it's really important that people recognize that too. For sure. Yeah. Okay. Sorry. All right. Okay. So let me take you back to the physiology of like the stressors. I don't know. Before we go down the rabbit hole that you and I always go down.

Okay. So let's say an acute stressor, right? So there is, you are a caveman and you are hunting for food for like your family and you see a lion. And what happens is that the stressors, so the lion, your ears, like your eyes, like everything sends a signal to your amygdala like the the the part of your brain that we were just talking about that interprets these images and it's like oh shit we're about to die if we don't run right and that actually sends a signal

to a different part of your brain the hypothalamus which we were talking about before uh earlier when we're talking about hunger and that kind of like it acts like a command center right and it's like okay you guys we need to activate the fight or flight response. And it sends that signal to the adrenal glands. And your adrenals are these little glands that sit on top of your kidneys that will release actually like adrenaline, epinephrine. And what that does is that it gets your body ready for like running away from from that lion, right? So it will increase your heart rate. It will increase your blood pressure. It will like take your blood flow from your digestive system and move it to your limbs so that you can actually run. Yeah. So this is where the body still

functions on a very primitive level. Cause we have like all these technical technical advances, but our body is still primitive. So if you want to put it in modern day times, you are crossing the road and there's a Mac truck coming down. You see the Mack truck and your body's like, right, get out the way. Right. So this is still happening in real time today. A hundred percent. And I think that it's, you know, in the problem is that your, uh, your body in actual times, like, I mean, that lion is, is a, it's a metaphorical, metaphorical lion right now. It's like your, your kids are stressed out. Your parents are aging. Like there's finances stuff. Like my

car just broke down. Oh my God, there's traffic. And like, if we go back to caveman, like literally if you, if you were like, Oh shit, there's like, I'm about to get eaten and you made it to safety. Like you got to your village, you live to tell your story. Everybody came out to like, listen, the sunshine brighter. Like you looked at your partner and you were like, Hey girl, like I survived the threat. And like, you make, go make a baby because like this stress actually had like a beginning and a middle and an end. And then it ends. And then your body's just like, we, that was close. That was weird. Like, Oh my God, we're amazing. Let's make babies and like make superpower babies. Right. So like, yeah. And now you live in a world where like all of these like behaviors with stress, no longer almost like have an end to it because there's always a different stressor that is like

wrapped or there's a different line that's like wrapped in a different, uh, bowl. Right. That like that your body doesn't know necessarily how to do, how to deal with. And the problem is that also your body physiologically can't function on high adrenaline all the time, all day long. And so what happens is that your amygdala legitimately is solely focused on like survival and self preservation. And so while you can live in like periods of like really, really short stress, if that stress continues, then something's got to change, right? Like then your adrenals are like, well, I can't send like the, the, um, adrenaline. So I'm going to send something else, which is called cortisol and cortisol is more the hormone of like, I'm not running away from a bear right now, but like the bear is coming. And it kind of keeps you in that hypervigilant mode where you're just constantly on edge and you're just waiting for something to happen at

all given point of every single day of your life? Yes. So this is where you have the good stress, then you have the bad stress, and then you have constant state of hyper vigilance all day. Like think about it, getting your kids up. Oh my God, I got to get them up. My kids are going to be late. I got to forgot the lunch, run back in, get in your car. This asshole nearly runs you off the road. You get there. The parking lot is chaos. You drop your kid off and they call you. I forgot my backpack. You're like, fuck, I have a meeting I got to get to. I got to do this. Then I have a not so fun meeting that I have to have. Then I have a high stress meeting that they have to have. Then I have to run back out. Then I go to my spin class and I ride my bike. Like my life depends on it because then I you know I get back

and now I'm late because like you know I'm in traffic and then it's just like fucking chaos so I you know I really want people to understand that's why that stress and sleep conversation is so huge that we had last week so beyond this conversation today and the one Thursday go back and listen to that whole sleep series that we did last week. So there was a lot you can do with stress. So you may be like, well, then what the fuck can we do about it? And this is where, again, this is that holistic conversation. Okay. So I'm, I'm very passionate about stress. I know we are. We really are. That's what we're trying. I was trying to get through the other ones really quickly. So I'm like, and then there will be stress when we talked about it. And you know,

the hard thing is is that I also think that like you, you, you have to, I mean, everybody lived through like really, a really hard few years. Right. And I think that even if you're a person that is like adulting all the, all the time, and you're a very rational person, all of us have probably to an extent, honestly, the majority of us probably about 70% of us have probably to an extent, honestly, the majority of us, probably about 70% of us, I think the statistics say, have a certain degree of burnout because of what we just lived

through. And so the challenge is that you have this amygdala that's just like constantly humming in the background. Like it's just like, then it's actually really hard sometimes from your executive brain and your prefrontal cortex to like make the changes and do the things that you want to be doing because your amygdala is like, girl, we got to survive. And your cortisol is always in that, keeping you in the hyper-arousal state, right? And I always talk about also like the fact that there's very big differences in like how women and men also respond to stress, right? There's a sex difference in how women and men respond to stress. And there's a physiological component like for sure, but there's also like a social and like mental component to it as well.

Right? Like we, we actually know for a fact that women are twice as likely to be diagnosed with anxiety disorders, which is actually maladaptive stress response, right? It's like when stress kind of gets out of hand, and then your body is like stuck in that stress response. And I mean, in very general terms, I will say that like men, usually when they experience burnout, when they feel really, really stressed out, they often experience like a decreased sense of like accomplishment, whereas like for women,

it can be just like emotional exhaustion. And physiologically, honestly, we actually have very interesting studies, mostly on rats, because, you know, we're like a little bit behind with like studying women and hormones. But we will catch up. But there's, there's studies that actually show that female rats have actually more receptors for stress-related neurotransmitters than male rats. And they don't actually clear neurotransmitters as quickly as their male counterparts. And so what that actually means is that their stress reactions last longer in like females than they do in men. And then, you know, if you actually combine that with the fact that like estrogen makes you make, it makes your stress system a little bit more sensitive.

Women experience more variability in their stress response and how much they're able to take on during the month when they're having menstrual cycles, let alone when the hormones are going all over the place, which we'll talk about on Thursday. You guys don't worry during perimenopause and menopause, right? And so our stress response physiologically, because we're going to get into the social components of it, the physiologically means that women have faster, they have larger, and they have longer stress responses than men. Okay. Okay. So again, this is bringing it back to hormones play a role in sleep, stress, metabolism, homeostasis, and mood. And then yet we are just prescribed antidepressants to treat the stress when in reality it's all these other things. So this is like the, our antidepressants, oh my God, I'm going down a rabbit hole. Okay. I'll come back. I'll come back. We'll come back. Cause we'll talk about this on Thursdays because I think that's like that. That's the, I, my hormones are out of whack.

And so that's the, that's the magic pill, right? Like that's the, your hormones are a virus and the pill is antidepressants to help you deal with the fact that everything is just out of fucking whack. I think it's, I think that's an easy route because this conversation is so huge. I mean, doctors, they don't even have time to like, how would a doctor even address this when you're trying, you're sitting there and they would like, this is taking us an hour probably to have this conversation proper. We would need hours to explain to somebody or try to even get to the bottom because the testing isn't, it's not even like you can't even test your cortisol. I mean, you can, but your cortisol changes throughout the day. So, okay. I don't want to go down too far because I know we're going to talk about this

Thursday, but where do we go from here now? Are we done with the stress and cortisol? Three more little things. I promise. But you know, going back to the the actually that the uh stress discussion there there is data that suggests that about 70 to 80 percent of every primary health care visits actually have a stress component to it but only about three percent of those visits get some sort of like behavioral modification or stress reduction discussion or like something in medicine, right? Which is it. It's so, this is why it's so complicated, which is why these conversations are gold. These conversations are so important to empower people to understand what is going on in their body and help them be investigative and figure it out so that by the time you go to your doctor, you can have a more informed conversation, right? Like you can actually have a better conversation with your

healthcare provider because you have an idea of what's going on or what you might think is going on. And that's again, why I love the Libby method because it's not as well. You just need to lose weight and you need to eat better and you need to get more sleep and you need to manage your stress. And it's like, what the fuck does that mean? And how do I do that? And again, I want to remind everybody watching or listening to, I know I'm so excited about this and really passionate, but you are already doing so much with the Libby method. You are already doing so much with how you are going about trying to lose weight. So I just want to make everyone feel super like calm and confident in that, that you, just by doing the program, you are addressing that we'll get into supplements and stuff and things that you can take. I mean, we already have

really those basic supplements, right? The basic supplements and the secondary supplements, those also helpful in addressing these as well. Okay. Sorry. I know you're not finished. No, but you know, but I think that this is the reason why I was like, I'm not done yet with the stress response is because I think that it's also important for people to understand that it's not just about like behavioral modification in the sense of like, you know, I'm taking the supplements and I'm going to exercise and I'm doing all of these things because stress is especially as we're chatting about like females and males and how female and females and men and how they respond to stress differently, right? This is something that I'm so passionate about because I think that when we talk about how stress has a beginning, a middle, and an end, a lot of the times the negative self-talk that we have and all of the emotional burden that comes with being the human giver and the often females in our society, right? Where you have the obligation of being like pretty and calm and generous and attentive to the needs of others.

And when you want to take care of yourself, it's like, oh my God, I, you know, it's actually almost seen as like selfish when you want to try to take care of your own psychological and physiological like stress response through like success and rest and like all of these things and I I really truly think that part of the the the one of the most beautiful things about your program is that there is such a big sense of like community and I there's uh two sisters wrote a book that I love that's called burnout but the Nagoski sisters and she just released a TED talk that says, you know, the cure for burnout is not caring for yourself. It's actually caring for each other because we can only, we can't do this alone.

And this conversation is like so huge, right? So even physiologically, when we take it back to, because we're talking about weight, when we take it back to you chronically being that stress response, whether that is because physiologically you're running away from a bear, psychologically, you are super burnt out because you have, you've given everything you have to give in the last four years and you have absolutely nothing to give, or you're in the stress sandwich, right? That like the, and it's like the kids and it's a family and it's like, all of these things are changing. What happens is that your body is, is in the hypervigilant state for so long waiting for something to happen that it is exhausting and it's the best analogy that i always use is that

you're waiting for something to happen for so long that legitimately a what will happen is that your body will try to store as much fat as it can and that's actually the worst thing about cortisol right because cortisol as a survival mechanism what it's going to do is that it's going to increase your insulin, which we just talked about, increase your insulin so that you lock up a bunch of fuel into your fat and it doesn't let you access it. Even if you're running away from a bear and your body's like, oh shit, the bear came and you start running your body and your cortisol is like, you're not going to access that fat because that is actually like the last resource that you have. When you have chewed your muscle, you've chewed,

you've used all the glucose that was in your system. You've like eaten half your liver, like that, that is there to say, which is also where like the chronic dieting and chronic like starvation and deprivation, we actually know this, right? Especially if you combine it with like not sleeping properly, not like not doing all the things that we're doing with this program. You actually give up that muscle for fuel and you lock up that belly fat even more. And then you get to a point that we see, which is more of that burnout of like your body has been feeling like it's running away from a bear for so long. And it's exhausting to be in that habit of vigilance for so long,

but legitimately when the bear comes, you'd rather just play dead than keep running. Cause you're just so exhausting. And that to me, it's exhausted. Yeah, it is. It's just like, fuck, like I was just, you know, I was going to pretend that I don't breathe. And if I get eaten, like it was a good one. Thanks you guys. And so I, I, the I the other issue with that, too, is that it that is as a self preservation mechanism, because you said it perfectly, your body doesn't want to die,

it will store and hold on to everything you look at a muffin, and you gain weight, you don't even have to eat the muffin, you've already put it on your belly. And so I do always also say in this conversation that I have with you with hormones, it's like, I know that you want to lose weight fast, but fast doesn't work. And fast doesn't work for your hormones because it's actually traumatizing for your body. And so this journey is actually healing so much of that trauma that we've put your body through because the chronic dieting that we've all done to an extent and this starvation and the low carbs and all the things that we've done, if nothing else,

if it hasn't messed up your, you know, your leptin and your ghrelin and all that stuff, believe me, when I say it has messed up your stress response. Yeah. So there is a comment here. How can you, so there's a couple of things because I remember talking to someone who was like, this isn't working for me. It there is a comment here. How can you, so there's a couple of things because I remember talking to someone who was like, this isn't working for me. It isn't working for me. Isn't it working for me? And back in the day, I would actually reach out and talk to people and help them and be like, okay, I'm maximizing, I'm doing everything. And then, so there was a

woman and I blessed her. I spoke to, and I said, well, how's your stress? It's fine. We were in the middle of the pandemic. I said, oh yeah. Tell me about yourself. Well, I have three kids and I'm like, okay, well that must be stressful with the pandemic. No, I'm home with them anyway. It doesn't bother me. Then she tells me that she has a job. She is going to nursing school on the side. She is in the middle of selling her house. She's contemplating divorce with her husband. And she's like, I said, so you're fine. Oh yeah, I'm fine. I'm like, you're not fucking fine. And so this is where this, this, this is, and this is a great comment. So how can you control stress when your scale isn't moving as fast as you would like? I don't even know where, bless you.

I don't know where to start with this because this is the conversation. If the scale isn't moving as fast as you would like in comparison to what, right. And then why, like, this is the conversation. If the scale isn't moving as fast as you would like in comparison to what, right. And then why, like, this is why we're having these conversations for you to be like, okay, is my stress level through the roof? What do I do about that? I manage my stress, right? Am I not sleeping at night, which is affecting my cortisol levels, which is affecting my hunger hormones. So I'm extra hungry the next day and it's affecting my metabolism because I didn't get sleep. So now my body's in slow-mo mode. You know, is it that I did starvation diets my entire life? I have no muscle mass because I'm just walking my ass off and doing cardio and not

doing any resistance training. So it's, but I just want to say, cause I don't know where to, to the end is for that. How can you control stress when your scale isn't moving as fast as you would like? But I will say this is where psychology comes in, right? This is where this is like a very physical conversation. That's where psychology comes in. Why are you stressing about the scale, not moving as fast as you'd like when you have all of these things that you can do about it. And at the end of the day, you have to figure out what you need to do so that there is that like psychological part of it. I'm not going to be able to do this working through past traumas, sabotage the way your brain is wired with your thoughts, like really negatively wired. You get on the scale, you're stressed, right? Like that's to

Dr. Lincoln, what she just said is not helpful, but even in knowing that it's not helpful, what the fuck do you do about it? So this is where the conversations with Dr. Beverly David come in that capture cancel. Correct. Right. Yeah. And you know, and I also think that like, and because I've had this conversation with patients in my office too, and I'm like, I understand that your scale right now means everything to you, but your scale is a tool and it is causing you more stress to do that. Maybe on this, you know, uh, three months, cause I see this as a lifestyle. I don't see this as a, just a one-time program thing, right? Because there's a lot of retraining and, and undoing and relearning that we do through this program. And that doesn't usually happen

just in 90 days. It's just the beginning part of it. You're creating the lifestyle along the way, the life that you eventually want to live and how you want to feel and all that you live, you'll live the way, whatever that is. Okay. Yeah. Yeah, for sure. But then it's the, you know, then we focus right now on the non-skill victors and we focus on a pair of pants or we focus on something else because often also, you know, this is something that you want to chat about all the time, but it's when you are hydrated, when you start building muscle mass, when you do all of these things, like your scale, honestly might not change as much as the inches do. And if you follow a lot of the Libby losers, actually that, you know, you post your repost

and things like that. And I, I mean, I see some of them and I'm like, when you actually talk about crude numbers, sometimes the net loss might look like, I don't know, 10 pounds. And you look at their body and you're like, yo, you shed an entire body, right? And so I think that it's also hard because the environment that we live in right now, especially in the setting of like social media and things that are constantly over stimulating, which are just making your stress response worse because then you're constantly skinning and skinning and skinning skin, right? Your amygdala is like when you're scrolling, they are often sending you a message that just feeds a little bit of that negative self-talk that often is also your amygdala. Just saying like, no, stop this. You're a failure. Like, we don't want to do this because your amygdala just saying like no stop this you're a failure like we don't want to do this because your amygdala from a self-preservation standpoint doesn't want to

change anything right your amygdala is like hold on to that fat like we need it for the stress we need it to run away from a bear and so a lot of that negative self-talk that we do is actually uh you know reinforcing a hundred percent Okay. That's why that mental part is such a big part of it as well. That's, that's why. Okay. So we have run out of time. So what we wanted to talk about was how the living method again, what impact following the living method can have on hormones, right? The living method helps support diet, sleep, movement, stress reduction, connection, community. You mentioned that's a big one, cognitive retraining, behavioral changes. And you do that through the routine of the program and, you know, the, the, the, the learning

conversations, relearning, unlearning, learning new things with Dr. Dina, the supplement conversations that we're having, the conversations with Dr. Beverly about that mental part of it. I mean, we are having this conversation in pieces. I did want to also talk about signs, symptoms, tests available, resources available, and then people wanted to get into aging, menopause, perimenopause, which we're going to talk about, PCOS, which is a big one, hormone replacement therapy, natural supplements to support hormones, but we do not have time. So we, I know, and I know I'm, I want to keep this conversation going, but I'm also cognizant of it's been an hour. So what do we do about this? Do we talk about this at the top of our next conversation. What should we do there? We launch a program that's separate

for this. Which we're going to do. So Dr. Link and I are working on a six-week program, four weeks, six weeks over the summer, where we can really dive into these. You can tell we're excited. We're trying to jam everything into one conversation to help you guys as much as possible, but to really take the time to go into each and every one of these things. Um, is there anything that you feel like, because, you know, there are things people can do, you know, the tests that can be done and all of that. Um, what are we going to do there? Should we have it? Yeah. Well, maybe we can have it at the beginning. Cause it's honestly, I know I always say like, I'm going to try and like get through this

really quickly. And here we are like, you know, at 10 Oh three, uh, still having like another full conversation to have. I mean, honestly, for me, the message and truly is that this for sure, like your, your genetics and like, there's so many things that play a role in your weight, but we just wanted to give you a little glimpse as to the other part of like your weight and how your hormones can be playing a role into your weight gain and how we are addressing it actually by just changing the basics, right? Like even when it comes to a lot of the hunger and satiety hormones that we talk about, you eating whole foods, right?

Like you sleeping properly, you exercising, like all of that has a direct and indirect impact on these hormones. And so truly, I mean, the quick summary, if I was to summarize it is that everything that you're doing is already directly or indirectly impacting every single one of the hormones that we addressed, right? If we talk about dopamine, you eating whole foods is going to retrain your brain to stop craving the ultra palatable, super processed foods, right? That simple. If we're talking about ghrelin and your gut hormones, eating whole foods that are high in fiber, eating your protein, eating your fat will also balance out those hormones so that you have an adequate response to food. And your brain's like, oh, we're good.

Eating mechanically, right? Like with the routine that we have of the snacks and the meals also really helps get your body out of the starvation mode that often we're in. Understanding your stress and understanding that your stress is not just the big fat bear that often we're in understanding your stress and understanding that your stress is not just the big fat bear that's about to eat you but it could be like your burnout like your perception like all of these like your mindset all of the things that we talk about with a lot of the other experts that's also addressing your cortisol fixing your sleep is going to change everything else your insulin like we you are already doing all of the things we can chat on Thursday about like, maybe like tweaking some of the tests or something like to figure out like what specific

discussions maybe to have your healthcare with your healthcare practitioner for sure. Because I think that's like really important. And then we'll just let it, you know, we'll kind of guide it along like we always do. Yeah. I mean, this whole, this, this, this whole program addresses hormones. And this is where I want to take you guys back. You're like, what can I take? What can I do? This is where the conversations we've had

about supplements already. You want to make sure you get that vitamin D, omega-3, magnesium. And it's why you want to address your digestive system, probiotics, prebiotics, digestive bitters, get your bowel movements on track. This is where, you know, you want to add in those adaptogens if you feel like your cortisol levels are through the roof,

this is where, you know, you can add in that CoQ10, which can be helpful. Like this is where we've had that supplement conversation. And so a couple of things, I would go back, listen to that first supplement conversation. Then I would listen to the sleep series that we had. We talked about sleep and stress. Then I would listen to the sleep series that we had. We talked about sleep and stress. Then I would listen to the secondary conversation that we had with Dr. Paul about those secondary supplements. And then I would listen to this conversation again. And then, of course, join us on Thursday, 9 a.m. We are going to talk about, I know some of you are talking about all the pauses. We're going to talk about all the pauses.

We're going to get into perimenopause, menopause, postmenopause. That's going to be our conversation on Thursday. Hopefully you found this to be enlightening, informative, powerful, empowering. You know, this again, there's a lot to it that we can't simply cover in an hour, but we're going to make it our mission to get into it at some point. Dr. Alinka Trejo um final words of wisdom before we go uh i'm gonna leave you with my favorite quotes that i always use but wellness is not a state of being it's a state of action oh i love it okay we gotta go on that note i adore you gotta go thanks everyone thanks everyone who joined us live all your amazing

comments i've been keeping an eye on them. They've been guiding the conversation. So thank you so much. I would definitely listen to this again. If you want to share this with friends and family, it will be available as a podcast later on this afternoon. It'll also be stored in the guides if you want to watch it over and over and over and over again. Because it was a lot.

We covered a lot. It was a marathon. I am here for it. And we are here for you guys. Another just massive thanks to Dr. Olenka for taking the time to share all of her amazing knowledge with us. We'll see you on Thursday, everyone. Bye. I'll be back tomorrow. She'll be back Thursday. See you.