Speaker 1: I won't let my body out out way everything that
Speaker 1: I'm made do. Won't spend my life trying to change.
Speaker 1: I'm learning to love who I am. I get I'm strong,
Speaker 1: I feel free, I know who every part of me.
Speaker 1: It's beautiful and then will always out way if you
Speaker 1: feel it with your hare, she'll love to the boom.
Speaker 1: I let's say good day and time did you and
Speaker 1: die out Happy Saturday, outweigh fam. My guest today is
Speaker 1: Brooke Rozzie, and she is an expert in cycle sinking,
Speaker 1: which is understanding how our hormones they fluctuate throughout different
Speaker 1: seasons of our monthly cycle, and I recently had a
Speaker 1: conversation with her for my other podcast, Four Things. It
Speaker 1: hasn't aired yet, but it'll be up soon, so I
Speaker 1: definitely want y'all to go listen to that if you're
Speaker 1: curious about your monthly cycle and the four different stages
Speaker 1: that are happening during that. But I thought it would
Speaker 1: be interesting to have Brooke come on and talk about
Speaker 1: our body since she's so knowledgeable and Brooke, you actually
Speaker 1: have experienced within eating disorder from back when you were
Speaker 1: in high school, so I thought maybe you could share
Speaker 1: a little bit about your story entering into recovery and
Speaker 1: why it is you do what you're currently doing and
Speaker 1: you're so passionate about it, and how how our bodies
Speaker 1: are designed and they weren't designed to diet and exercise.
Speaker 1: When I was young, I was overweight as a kid,
Speaker 1: and I don't exactly know when that came on, but
Speaker 1: I lost the weight in sixth grade, and um played
Speaker 1: sports pretty easily, kind of kept it, maintained playing sports,
Speaker 1: but then um, when I stopped playing sports about midway
Speaker 1: in high school, in my sophomore year, the weight started
Speaker 1: coming back on. In hindsight, looking back on it now,
Speaker 1: I know that for so much of my life, I
Speaker 1: grew up watching dieting as a way, and it was
Speaker 1: kind of like this unspoken thing that like, if you
Speaker 1: wanted to feel good in your skin, you needed a diet.
Speaker 1: And my mom was amazing, she was, you know, an
Speaker 1: awesome mother, but watching her talks poorly about her body,
Speaker 1: always dieting. I grew up in what I call like
Speaker 1: the snack Wells generation. There's always slim fast shakes and
Speaker 1: you know, metabolife and all those things in our home.
Speaker 1: So I was kind of this unspoken message that I
Speaker 1: received that if I wanted to feel good, I needed
Speaker 1: to diet, and around sixteen years old that's when I
Speaker 1: started to really do that. But I didn't have any
Speaker 1: support into what it meant to support my body, or
Speaker 1: what it meant to eat well or how to nourish
Speaker 1: my body. So I would go into these different diets
Speaker 1: and then I wouldn't be able to maintain it. It
Speaker 1: would leave me binging, which would leave me feeling guilty,
Speaker 1: which would leave me purging, and it just started the
Speaker 1: cycle and I didn't know how to get myself out
Speaker 1: of it. And also during that time, I was put
Speaker 1: on birth control because I was having you know, strong
Speaker 1: PMS symptoms, and then I was note weight gained from
Speaker 1: the birth control, and I just kind of stayed stuck
Speaker 1: in the cycle of not knowing what to do until
Speaker 1: I got into my younger twenties and I went back
Speaker 1: to school and really started to learn more of how
Speaker 1: food was impacting my body. And for me, knowing more
Speaker 1: of the education was what I truly needed. I really
Speaker 1: needed to understand how things were impacting me and how
Speaker 1: to support myself the best. So going back to school
Speaker 1: for it, I was able to kind of work through it,
Speaker 1: and working through in therapy a little bit with my
Speaker 1: relationship and why I was doing those things. I was
Speaker 1: really able to understand more of what it meant to
Speaker 1: more nourish my body and start to shift my mindset
Speaker 1: and my approach versus dietting and those things, and understanding
Speaker 1: more that what it meant to nourish myself eat things
Speaker 1: that make me feel fueled and satiated for a meal
Speaker 1: to meal and start to really tune into and that's
Speaker 1: where I started to explore more of my hormones and
Speaker 1: my cycle Moore, start to tune into how certain stages
Speaker 1: were impacting how I was feeling as well to be
Speaker 1: able to support myself through my hormonal stages of my
Speaker 1: cycle as a woman. To A big part of my
Speaker 1: recovery has been eating adequately. And I think when you
Speaker 1: spend so much time in the diet world, which like you,
Speaker 1: I was exposed to dieting in my teenage years. I
Speaker 1: had a great mom, and my mom actually wasn't even
Speaker 1: the first person I saw it from. For a little bit.
Speaker 1: We had a family that came to live with us.
Speaker 1: They had something going on in between houses, and my
Speaker 1: mom was always like open door. Yes, come live with us,
Speaker 1: stay with don't don't pay rent somewhere, or just live
Speaker 1: with us for a few months. And that experience brought
Speaker 1: in these new foods of like spray butter and diet
Speaker 1: drinks and everything diet and fat free and snack wells.
Speaker 1: I know you mentioned that, and I was like, oh,
Speaker 1: I feel that snack wells generation right here, but that
Speaker 1: dieting at a young age. And that's what you know
Speaker 1: in the restriction, And it's like finding your what is
Speaker 1: your even your baseline because you don't know because for
Speaker 1: so many years you've been manipulating it and in recovery
Speaker 1: figuring out, Okay, what is eating adequately for me? I
Speaker 1: don't know, but I am here to offer hope that
Speaker 1: it is possible to finally get there. It takes time
Speaker 1: and patience. But what's also interesting to me about your work,
Speaker 1: Brook is that different times of the month adequately will
Speaker 1: change because there is a season of our cycle that
Speaker 1: requires us to consume more, like we need to eat more,
Speaker 1: and a lot of times we're like, oh, why am
Speaker 1: I eating this much? I can't maybe my periods coming,
Speaker 1: But you still don't really understand why it's happening, but
Speaker 1: if you could just explain to us why it's happening,
Speaker 1: and it's like, oh, this is your body telling you, hey,
Speaker 1: I need more calories eat, So don't ignore it because
Speaker 1: then it might lead to you restricting more when your
Speaker 1: body definitely needs it, and then that's where another binge
Speaker 1: comes into play. Yeah. Absolutely. I think the best way
Speaker 1: it was kind of pertained to me because when I
Speaker 1: first explored the idea of increasing my calories for a
Speaker 1: couple of weeks out of every month, it was scary,
Speaker 1: especially I think when you're in recovery from something, you
Speaker 1: still have a little bit of that in you, and
Speaker 1: so it was really scary to think, like, oh my gosh,
Speaker 1: I just have to increase my food. So if you're there,
Speaker 1: I feel you and understand. And it actually, to me,
Speaker 1: the best way that I resonated with it was someone
Speaker 1: told me they were like, well, what you know, what
Speaker 1: that small little increase over like ten days does is
Speaker 1: nothing compared to like, when I do let myself get
Speaker 1: to that point if it turned into a binge or something,
Speaker 1: what that's going to do? Right, So it was more
Speaker 1: of when I understood that, I was like, Wow, the small,
Speaker 1: little bit and knowing how to tune and trust myself
Speaker 1: and trust my body and tune into that tracking my
Speaker 1: cycle actually made that much easier for me. And being
Speaker 1: aware of how to trust myself. So in that loo
Speaker 1: real stage of our cycle after you've adulated, especially that
Speaker 1: ten day period leading up to your period, your menstrual cycle,
Speaker 1: your progesterone is usually more at a peak, and progesterone
Speaker 1: hormone is a pro thyroid hormone. They can give your
Speaker 1: metabolism essentially a little bit of a boost. So this
Speaker 1: is why you can start to feel more hungry or
Speaker 1: an increased statiation in this stage of your cycle. And
Speaker 1: we do need to give it, you know, for talking medically,
Speaker 1: we say about five to ten percent. This can obviously
Speaker 1: very person of person, but um, giving yourself a little
Speaker 1: bit of that caloric boost and that stage of your
Speaker 1: cycle can actually help your energy during that stage of
Speaker 1: the month. It can help prevent you from getting to
Speaker 1: that point where it does kind of leave a little
Speaker 1: bit more of that pre period binge. It can actually
Speaker 1: help support your statiation through the day so that we're
Speaker 1: honoring what our our hunger homloes and it actually can
Speaker 1: help support p MS too, if you are getting p MS. Usually,
Speaker 1: I say, our body talks to us as a woman,
Speaker 1: So sometimes those symptoms and things can be how our
Speaker 1: body is letting us know, like hey, I need something.
Speaker 1: Usually what we need in that stage of your cycle
Speaker 1: is a little bit more of an increase of magnesium.
Speaker 1: So that's why we can start to crave chocolate and
Speaker 1: that stage too, So kind of building that trust and
Speaker 1: leaning into what your body is telling you in that
Speaker 1: stage can be really important. Another way that I get
Speaker 1: magnesium is through that calm drink. Are you familiar with that?
Speaker 1: I love the pink lemonade. I think I do a
Speaker 1: teaspoon and I just mix it with water and I
Speaker 1: drink it before bed. I also have some magnesium supplements
Speaker 1: that I take from time to time before bed called
Speaker 1: Mago seven, and I don't do it all the time.
Speaker 1: But well, now that Brooke knows, because when I talked
Speaker 1: with her for my four Things podcast, I was like, Okay,
Speaker 1: it's finally time I have the capacity to track. My
Speaker 1: brain is ready for me to to take this on
Speaker 1: and I'm going to start tracking my cycle. And so
Speaker 1: now I'll know when I need to truly be intentional
Speaker 1: of for sure, for sure taking these magnesium supplements. I
Speaker 1: love the chocolates an option for sure, but that calm
Speaker 1: drink also to me, it helps prepare me for sleep.
Speaker 1: I get better night's sleep when I do it. Magnesium
Speaker 1: is actually really calming mineral, so it can actually be
Speaker 1: very beneficial to sleep, important for anxiety. If you do experience,
Speaker 1: it can be amazing for that. The calm is actually
Speaker 1: a good option. It's you'll see it in a lot
Speaker 1: of places. The one thing I look for. There's different
Speaker 1: forms of magnesium. Magnesium glycinate is one of the best
Speaker 1: absorbed by your body and one of the best ones
Speaker 1: for you to be taking, especially when we're talking hormonally
Speaker 1: leading up to that stage of the cycle. So you
Speaker 1: can find that in supplement form. It's a great one.
Speaker 1: Some of the calm drinks do have a glycinate form.
Speaker 1: Some of them are a citrate form. So I will
Speaker 1: say if you have taken calm in the citrate form,
Speaker 1: it can disrupt your digestive system or your bowels a
Speaker 1: little bit. Sometimes it does, sometimes it doesn't. So if
Speaker 1: you've noticed that, maybe try switching over to a glycnate
Speaker 1: form and see if that helps. Oh. Interesting, I love that.
Speaker 1: I just learned that, And now next time I buy
Speaker 1: a bottle, I'll look for the glycerate because I think
Speaker 1: mineus sitrate. Yeah, but I'm now I'm going to look
Speaker 1: for that. See, we're learning. I love learning about new things.
Speaker 1: To take something else. I've started taking two before bed.
Speaker 1: I don't know if it's gava or gava. Are you familiar? Yeah, Gava? Okay.
Speaker 1: My neuro therapist, I get feedback. That's what I'm doing
Speaker 1: right now to help treat some A D D d
Speaker 1: h D symptoms. And she told me I need to
Speaker 1: start taking it to help I don't know, disrupt some
Speaker 1: neurotransmitters in my brain and like calm some things down. Yeah,
Speaker 1: you have neurotransmitters that play a role and communicate with
Speaker 1: your hormones as well. And a lot of times we
Speaker 1: kind of undervalue vitamins and minerals and how important they are,
Speaker 1: but they're literally the precursors or the communicators in so
Speaker 1: many different enzematic processes in our body. Magnesium, for one,
Speaker 1: is responsible for over two semetic processes in your body.
Speaker 1: So for deficient in magnesium, a lot of those things
Speaker 1: can be disrupted. Sometimes it's the simple things that we
Speaker 1: need to prioritize first before we try to get into
Speaker 1: the detail stuff. So if you're listening, one of the
Speaker 1: first things I have a lot of my clients do,
Speaker 1: if they're not implementing its implement some sort of magnesium supplement,
Speaker 1: and they'll notice their sleeping better, they might feel more
Speaker 1: calm during the day, and they might notice that anxiety
Speaker 1: can sometimes come down a little bit too from it. Okay,
Speaker 1: good to know. I saw something on your website like
Speaker 1: our body wasn't made to diet and exercise. So talk
Speaker 1: about that statement so often, and I remember for so
Speaker 1: much of my life we were, and I see it
Speaker 1: a lot with women, is like, well, what diet should
Speaker 1: I do? It's the main question I get. Should I
Speaker 1: be doing Keto? Should I do Paleo? Which diet should
Speaker 1: I do? And my answer really is whatever is the
Speaker 1: best for you, whatever is the best that makes you
Speaker 1: feel good, that gives you the energy that you need
Speaker 1: to and supports the way that you're meant to function.
Speaker 1: I think of a lot of times as women, we
Speaker 1: try to fit ourselves into this little box, and our
Speaker 1: body was never meant to fit into that little box.
Speaker 1: We try to fit like, well, I'm going to do
Speaker 1: this diet and then we try to adjust our lifestyle
Speaker 1: to that diet, and instead I try to think what
Speaker 1: intrition do you need to support your lifestyle and what
Speaker 1: you need And there's no specific diet that's going to
Speaker 1: do that for you. It might be a combination of
Speaker 1: several different things and whatever your body hormonally, etcetera. Needs.
Speaker 1: I have hypothyroids, so what my body needs is probably
Speaker 1: not going to be what another woman body needs, and
Speaker 1: what foods I feel good with is probably not going
Speaker 1: to be what another one does. So so much we
Speaker 1: think of like what's the diet and exercise, when there's
Speaker 1: so many other pieces to the puzzle that can really
Speaker 1: come into play with how we're feeling, especially if you
Speaker 1: are someone that has disordered patterns or you're in a
Speaker 1: needing disorder. Some people have disordered behaviors and they don't
Speaker 1: even realize it yet, but you're starting to get curious,
Speaker 1: and if you might be one of those people that's
Speaker 1: curious and that's why you're even listening to this podcast,
Speaker 1: or if you're in recovery, I mean, that's when you
Speaker 1: also get to assess, like, Okay, none of these diets
Speaker 1: might be good for me, But then when you start
Speaker 1: to become in tune with your body and realize what
Speaker 1: it truly needs, then you can start to take little
Speaker 1: bits and pieces from each thing and then you you
Speaker 1: form what is best for you so you feel you
Speaker 1: feel your best according to you, not anybody else or
Speaker 1: what anybody else is doing. And I think that's what's
Speaker 1: so frustrating with some of my friends that are dietitians
Speaker 1: and therapists is like just people online everyday, people that
Speaker 1: have no education or background, and what they're saying, they're like,
Speaker 1: here's what I ate today, you know, basically saying, eat
Speaker 1: exactly like I ate today, and your body will look
Speaker 1: like mine, not sharing any of their genetic info with
Speaker 1: you at all in any way, shape or form, where
Speaker 1: if you were to like go look at their mom
Speaker 1: and their Grandma's like, okay, genetically, this is how they look.
Speaker 1: And oh, by the way, we don't all have to
Speaker 1: strive to look that way. Our bodies were created very,
Speaker 1: very differently, but society has told us that there's this
Speaker 1: standard way to look and that's just untrue and a
Speaker 1: lot of what we're having to unlearn and Lisa Haim
Speaker 1: who is the co founder of Outweigh with Me. She's
Speaker 1: the registered dietitian that's normally on and she recently put
Speaker 1: up an Instagram post. I guess I say recently, but
Speaker 1: it was from March eight and I even shared this
Speaker 1: one on my four Things podcast because I loved it
Speaker 1: so much. But she titled it unpopular opinion. We don't
Speaker 1: have to fit neatly into boxes. And then she just
Speaker 1: went on this whole thing about how we don't need
Speaker 1: to label the way we think, eat, move, We don't
Speaker 1: need to use concrete sides. We can just be and
Speaker 1: form our own thoughts and honor our own needs and
Speaker 1: stay true to who we are and that you know,
Speaker 1: we don't have to be vegan. We don't have to
Speaker 1: be that you don't have like and for me, I
Speaker 1: when I was in you know, knee deep into my
Speaker 1: eating disorder, I had all kinds of labels and I
Speaker 1: was an expert on so many different things. But then
Speaker 1: I felt weird about it because people would come to
Speaker 1: me and then I felt uncomfortable because it's like, wait,
Speaker 1: why are they coming to me with these questions? But
Speaker 1: it was because I presented myself as this expert of
Speaker 1: health and wellness because it's all that consumed me. It's
Speaker 1: all I talked about. It didn't really register to me.
Speaker 1: And then I when I had that aha moment, I
Speaker 1: was like, oh, okay. And also I have no formal
Speaker 1: training and education, so I should start shutting up. I
Speaker 1: see a lot to the diets tend to lead us
Speaker 1: to this all in or all out approach, and it
Speaker 1: was all in or all out mindset, and it starts
Speaker 1: to lead us down this path of like, oh, of gosh,
Speaker 1: well I didn't eat paleo this week, so I failed,
Speaker 1: and we start to get into that cyclical place where
Speaker 1: we really don't need to be. I think when we
Speaker 1: start to step away from that stop labeling ourselves. We
Speaker 1: learned to give ourselves grace more. We learned to be
Speaker 1: more flexible with ourselves and what we're needing and know
Speaker 1: that not every month, not every week or whatever is
Speaker 1: going to be the exact same for us. And we
Speaker 1: learn how to tune in and trust ourselves more because
Speaker 1: we've taken all those labels away and we have to
Speaker 1: start to learn to rely on and support ourselves just
Speaker 1: as we are. Love it well. Thank you for taking
Speaker 1: the time to talk to the Outweigh Fam and then
Speaker 1: UM looking forward to our episode airing on four Things
Speaker 1: and Brooke, Where can people find more from you? Instagram, UM,
Speaker 1: brock Razzie is my Instagram handle or brick Rozzi dot
Speaker 1: com is my website. UM and I also have a podcast.
Speaker 1: It's called the Power of a Woman. I love it
Speaker 1: and Rozzie is spelled our O z z I E.
Speaker 1: Thanks Brooke, thank you, f