1
00:00:00,120 --> 00:00:02,520
Speaker 1: Some people have a greater risk of developing something like

2
00:00:02,600 --> 00:00:06,000
Speaker 1: polycystic over your syndrome where you've got too much androgen

3
00:00:06,120 --> 00:00:10,240
Speaker 1: or testosterones, it can lead to infertility. To ACME and other.

4
00:00:10,080 --> 00:00:13,760
Speaker 2: Brands, Hi, everyone, welcome back to on Purpose, the place

5
00:00:13,800 --> 00:00:16,720
Speaker 2: you come to become a happier, healthier, and more healed.

6
00:00:17,040 --> 00:00:20,880
Speaker 2: Today's guest is here because of so much popular demand

7
00:00:21,079 --> 00:00:24,840
Speaker 2: about this theme. You've had so many questions about hormones,

8
00:00:25,280 --> 00:00:30,560
Speaker 2: about birth control, about emotional regulation, and fitness and how

9
00:00:30,600 --> 00:00:34,760
Speaker 2: it all connects to this big theme. Today's expert knows

10
00:00:34,880 --> 00:00:37,560
Speaker 2: everything we need to know about this, so I cannot

11
00:00:37,560 --> 00:00:41,040
Speaker 2: wait to dive in. Today's guest is doctor Sarah Suhl,

12
00:00:41,440 --> 00:00:46,320
Speaker 2: a Harvard and MIT trained physician, researcher, educator, and author

13
00:00:46,479 --> 00:00:51,080
Speaker 2: of four New York Times best selling books on trauma, hormones,

14
00:00:51,200 --> 00:00:54,000
Speaker 2: and health. The one that stands out most is called

15
00:00:54,000 --> 00:00:57,080
Speaker 2: The Hormone Cure. So if you like this conversation, go

16
00:00:57,160 --> 00:01:00,880
Speaker 2: and grab a copy. Doctor Sol serves as Clinical Assistant

17
00:01:00,920 --> 00:01:05,360
Speaker 2: Professor at Thomas and Jefferson University and Director of Precision

18
00:01:05,400 --> 00:01:09,399
Speaker 2: Medicine at the Marcus Institute of Integrative Health, where her

19
00:01:09,440 --> 00:01:13,800
Speaker 2: work focuses on how personalized data and root Cause medicine

20
00:01:14,120 --> 00:01:18,279
Speaker 2: revealed the links between mental and physical health. Please welcome

21
00:01:18,280 --> 00:01:21,880
Speaker 2: to On Purpose, doctor Sarah sal Sarah, it's great to

22
00:01:21,880 --> 00:01:22,200
Speaker 2: have you.

23
00:01:22,160 --> 00:01:23,800
Speaker 1: Here, Jaz so happy to be here.

24
00:01:23,920 --> 00:01:26,400
Speaker 2: Yeah, I'm so excited about this conversation. As I was

25
00:01:26,400 --> 00:01:29,479
Speaker 2: saying to our audience has been dying to learn more

26
00:01:29,480 --> 00:01:33,120
Speaker 2: about hormones. They are inquisitive, they're curious, and I think

27
00:01:33,120 --> 00:01:37,800
Speaker 2: we're almost starting from a baseline of we don't know enough.

28
00:01:38,440 --> 00:01:40,360
Speaker 2: And I wanted to ask you the first question, which

29
00:01:40,360 --> 00:01:42,240
Speaker 2: sounds really basic, but I think it's the right place

30
00:01:42,280 --> 00:01:46,880
Speaker 2: to start, is what are hormones and what is a

31
00:01:47,120 --> 00:01:48,240
Speaker 2: hormonal imbalance?

32
00:01:49,280 --> 00:01:53,360
Speaker 1: Hormones are these chemical messages in the body, and I

33
00:01:53,360 --> 00:01:56,360
Speaker 1: think of them like text messages. They tell different parts

34
00:01:56,360 --> 00:01:59,280
Speaker 1: of the body to do something. There's five ways that

35
00:01:59,280 --> 00:02:06,600
Speaker 1: the body community. It's with itself hormones first and foremost, peptides, proteins, nutrients,

36
00:02:06,880 --> 00:02:10,120
Speaker 1: and the genome. We want to be working with these

37
00:02:10,160 --> 00:02:13,200
Speaker 1: different systems and not against them. So what is hormone

38
00:02:13,240 --> 00:02:19,320
Speaker 1: and balance? It's when this exquisite state of homeostasis in

39
00:02:19,360 --> 00:02:22,839
Speaker 1: the body gets out of balance, and so that can

40
00:02:22,840 --> 00:02:27,160
Speaker 1: happen in women with endometriosis or polycystic ovary syndrome. It

41
00:02:27,200 --> 00:02:30,360
Speaker 1: can happen to men with low testosterone. It can happen

42
00:02:30,400 --> 00:02:33,080
Speaker 1: with your cortisol if you're someone who's chronically stressed and

43
00:02:33,120 --> 00:02:36,160
Speaker 1: you're not attending to it. So there's ways that hormones

44
00:02:36,200 --> 00:02:38,920
Speaker 1: get out of balance, but there's also ways to easily

45
00:02:38,960 --> 00:02:41,320
Speaker 1: get back into a state of homeostasis.

46
00:02:41,560 --> 00:02:43,640
Speaker 2: What are some of the most common ways that we

47
00:02:43,760 --> 00:02:46,560
Speaker 2: end up with the hormonal imbalance that you see in

48
00:02:46,600 --> 00:02:47,320
Speaker 2: the modern day.

49
00:02:47,919 --> 00:02:50,560
Speaker 1: Well, I would say stress is number one. So we've

50
00:02:50,560 --> 00:02:52,919
Speaker 1: got this stress response system, and I think a lot

51
00:02:52,919 --> 00:02:56,840
Speaker 1: of people consider stress sort of this feeling. But the

52
00:02:56,880 --> 00:03:00,600
Speaker 1: truth is you can measure stress. You can measures all

53
00:03:00,800 --> 00:03:02,280
Speaker 1: you can do it in the blood in the morning.

54
00:03:02,520 --> 00:03:04,480
Speaker 1: You can also measure it at four points during the

55
00:03:04,560 --> 00:03:08,000
Speaker 1: day and look at your stress response to see if

56
00:03:08,320 --> 00:03:10,960
Speaker 1: there's a way that it's getting pulled out of balance.

57
00:03:11,720 --> 00:03:13,400
Speaker 1: There's lots of ways to deal with that, but I

58
00:03:13,400 --> 00:03:16,000
Speaker 1: would say measurement is really critical. So that's one piece.

59
00:03:16,440 --> 00:03:19,720
Speaker 1: Another is genomics. So some people have a greater risk

60
00:03:19,800 --> 00:03:23,200
Speaker 1: of developing something like polycystic overy syndrome where you've got

61
00:03:23,200 --> 00:03:28,800
Speaker 1: too much androgen or testosterones there's also hormone balances that

62
00:03:28,840 --> 00:03:34,840
Speaker 1: are related to other sex hormones like your testosterone, your estrogen,

63
00:03:34,880 --> 00:03:38,160
Speaker 1: your progesterone. It can lead to infertility, can lead to

64
00:03:38,200 --> 00:03:39,800
Speaker 1: ACN and other problems.

65
00:03:40,080 --> 00:03:43,000
Speaker 2: Do we have the tools to measure stress at home?

66
00:03:43,240 --> 00:03:45,160
Speaker 2: Or do we have to go take a test? Now?

67
00:03:45,280 --> 00:03:48,320
Speaker 1: You can do it at home. So I usually start

68
00:03:48,640 --> 00:03:50,920
Speaker 1: by doing it a lap because I think working with

69
00:03:50,960 --> 00:03:54,040
Speaker 1: a clinician who's knowledgeable about hormones is the best way

70
00:03:54,080 --> 00:03:56,840
Speaker 1: to begin. Otherwise you're getting all this information you may

71
00:03:56,840 --> 00:04:01,320
Speaker 1: not know what to do with it, but increasingly disintermediating

72
00:04:01,680 --> 00:04:03,840
Speaker 1: the medical system, because I would say the medical system

73
00:04:03,880 --> 00:04:06,400
Speaker 1: has really failed a lot of people with hormone and balances,

74
00:04:06,920 --> 00:04:09,560
Speaker 1: and so testing can be a valuable way to do

75
00:04:10,680 --> 00:04:13,160
Speaker 1: to look at it at home in addition to which

76
00:04:13,160 --> 00:04:14,080
Speaker 1: you can get at the lab.

77
00:04:14,400 --> 00:04:16,359
Speaker 2: And what are you learning at the lab? Like what

78
00:04:16,400 --> 00:04:19,400
Speaker 2: are they testing? What chemicals are they seeing? What are

79
00:04:19,400 --> 00:04:23,480
Speaker 2: you hoping to see? Like is it a percented scale?

80
00:04:23,920 --> 00:04:26,040
Speaker 2: Is it a writing of one out of ten? Like

81
00:04:26,240 --> 00:04:29,000
Speaker 2: where are we trying our stress to land throughout the day?

82
00:04:29,240 --> 00:04:31,320
Speaker 1: It depends on what hormone you're measuring. So when it

83
00:04:31,320 --> 00:04:34,200
Speaker 1: comes to stress, Cortisol is the main stress hormone, but

84
00:04:34,240 --> 00:04:38,919
Speaker 1: there's others too, like DHA. So what we're looking for

85
00:04:39,800 --> 00:04:42,680
Speaker 1: if you measure a blood cortisol in the morning, you

86
00:04:42,720 --> 00:04:44,919
Speaker 1: want it to be about ten to fifteen. That's the

87
00:04:45,040 --> 00:04:48,360
Speaker 1: optimal range, which is different than the normal range. So

88
00:04:48,600 --> 00:04:52,160
Speaker 1: normal is what we tend to use in mainstream medicine.

89
00:04:52,160 --> 00:04:55,040
Speaker 1: It's what I was taught to use. But I don't

90
00:04:55,240 --> 00:04:58,880
Speaker 1: necessarily want to be like the average American. I want

91
00:04:58,880 --> 00:05:01,440
Speaker 1: to be in a more opt stimal state. So that's

92
00:05:01,480 --> 00:05:04,240
Speaker 1: the optimal state. If you measured in the afternoon, it's

93
00:05:04,360 --> 00:05:06,520
Speaker 1: more like you want your level, it will be about

94
00:05:06,760 --> 00:05:12,200
Speaker 1: five to ten. So that's what we want with cortisol, DTA,

95
00:05:12,240 --> 00:05:17,039
Speaker 1: and other hormones often very depending on age. So generally

96
00:05:17,120 --> 00:05:19,159
Speaker 1: with DHA, I like to see more than one hundred

97
00:05:19,200 --> 00:05:21,679
Speaker 1: in women more than one hundred and fifteen men.

98
00:05:21,680 --> 00:05:25,160
Speaker 2: Got it. And if you're seeing yourself outside of that

99
00:05:25,680 --> 00:05:28,400
Speaker 2: five to ten in the morning, I'm assuming above.

100
00:05:28,520 --> 00:05:30,200
Speaker 1: We want to see it about ten to fifteen in

101
00:05:30,200 --> 00:05:30,839
Speaker 1: the morning.

102
00:05:30,600 --> 00:05:34,679
Speaker 2: And so above that is negative or below that is bad. Both.

103
00:05:34,960 --> 00:05:38,640
Speaker 1: So with all hormones, I can't think of a single exception.

104
00:05:39,120 --> 00:05:41,400
Speaker 1: You want it to be in the Schooldilock zone if

105
00:05:41,480 --> 00:05:43,640
Speaker 1: not too high and not too low. And when I

106
00:05:43,640 --> 00:05:47,240
Speaker 1: first started measuring my mind cortisol, this was in my thirties,

107
00:05:47,720 --> 00:05:49,520
Speaker 1: I found that it was about three times what it

108
00:05:49,560 --> 00:05:49,960
Speaker 1: should be.

109
00:05:50,120 --> 00:05:50,440
Speaker 2: Wow.

110
00:05:50,640 --> 00:05:52,120
Speaker 1: So I was someone who was a bit of a

111
00:05:52,160 --> 00:05:54,680
Speaker 1: stress junkie. I would you know. I was just sort

112
00:05:54,680 --> 00:05:58,400
Speaker 1: of used to running on adrenaline and running on cortisol.

113
00:05:59,000 --> 00:06:02,400
Speaker 1: And so if it's too high, that can be causing

114
00:06:02,440 --> 00:06:04,560
Speaker 1: too much wear and tear in the body. And if

115
00:06:04,560 --> 00:06:07,560
Speaker 1: it's too low, that could be a stress response system

116
00:06:08,040 --> 00:06:09,640
Speaker 1: that has become exhausted.

117
00:06:10,560 --> 00:06:14,000
Speaker 2: Understood, understood, and so stress was one of the first

118
00:06:14,040 --> 00:06:16,200
Speaker 2: ones when we were talking about homonial imbalance.

119
00:06:16,279 --> 00:06:18,720
Speaker 1: What was the second, Well, your sex hormones can get

120
00:06:18,720 --> 00:06:22,000
Speaker 1: out of balance. Another system that's critical is your metabolic system.

121
00:06:22,400 --> 00:06:26,680
Speaker 1: So this includes hormones like insulin, gluca on. But insulin

122
00:06:26,720 --> 00:06:28,080
Speaker 1: is really the start of the show. Here.

123
00:06:28,640 --> 00:06:30,800
Speaker 2: Talk to me about the importance of insulin and the

124
00:06:30,839 --> 00:06:33,280
Speaker 2: impact that it has. I think we've all heard about it.

125
00:06:33,320 --> 00:06:35,919
Speaker 2: We may understand a little about it, but not enough.

126
00:06:36,520 --> 00:06:40,000
Speaker 1: Yeah, insulin is like the bouncer at a club that

127
00:06:40,080 --> 00:06:43,320
Speaker 1: determines whether let glucose into the club or not. So

128
00:06:43,440 --> 00:06:46,799
Speaker 1: the club here is your cell. If you're someone who

129
00:06:46,960 --> 00:06:49,919
Speaker 1: has insulin that's working well, it's in that Goldilock's position

130
00:06:50,320 --> 00:06:55,279
Speaker 1: fasting of about five to seven. Then you're letting glucose

131
00:06:55,320 --> 00:06:57,040
Speaker 1: into the cell. You're able to use it as fuel.

132
00:06:57,400 --> 00:07:00,800
Speaker 1: You feel good, you're not storing excessive fat. But if

133
00:07:00,839 --> 00:07:04,479
Speaker 1: you are someone who has insulin resistance where your cells

134
00:07:04,520 --> 00:07:08,800
Speaker 1: become numb to insulin, your insulin can climb and that

135
00:07:08,880 --> 00:07:12,600
Speaker 1: leads to more fat storage. It leads to glucose not

136
00:07:12,640 --> 00:07:14,600
Speaker 1: getting into the club, and so the streets are full

137
00:07:14,640 --> 00:07:17,800
Speaker 1: with glucose. Your blood stream is full of glucose, and

138
00:07:17,800 --> 00:07:20,960
Speaker 1: that's where fasting glucose starts to rise, and you can

139
00:07:21,000 --> 00:07:22,640
Speaker 1: pick that up in a blood test. You can also

140
00:07:22,680 --> 00:07:24,960
Speaker 1: pick it up on a continuous glucose monitor.

141
00:07:25,240 --> 00:07:29,600
Speaker 2: And once the negative effects of having glucose on the streets.

142
00:07:29,280 --> 00:07:32,440
Speaker 1: Well, there's a lot. So having high glucose causes damage

143
00:07:32,440 --> 00:07:36,960
Speaker 1: to your blood vessels. That's especially important in women because

144
00:07:37,360 --> 00:07:40,400
Speaker 1: lower levels in the pre diabetes range of you know,

145
00:07:40,440 --> 00:07:43,560
Speaker 1: somewhere between one hundred, two hundred and twenty five can

146
00:07:43,640 --> 00:07:47,680
Speaker 1: set you up for high blood pressure and cardiovascular disease

147
00:07:47,760 --> 00:07:50,200
Speaker 1: later on, and that's different than what we see in men,

148
00:07:50,360 --> 00:07:52,520
Speaker 1: so they tend to have vascular damage at a higher

149
00:07:52,640 --> 00:07:55,720
Speaker 1: fasting glucose. So I think women especially need to pay

150
00:07:55,760 --> 00:07:56,400
Speaker 1: attention to this.

151
00:07:56,840 --> 00:08:00,920
Speaker 2: What's the difference between home mines for men women? What

152
00:08:01,000 --> 00:08:03,880
Speaker 2: are the key differences that you see, because I think

153
00:08:03,960 --> 00:08:05,960
Speaker 2: that's again something we're not that well vested in at

154
00:08:06,000 --> 00:08:06,400
Speaker 2: the moment.

155
00:08:07,120 --> 00:08:09,360
Speaker 1: There's a lot of differences. I mean, it's important first

156
00:08:09,360 --> 00:08:11,560
Speaker 1: of all to realize that we all have all of

157
00:08:11,600 --> 00:08:15,680
Speaker 1: these hormones. Women and men just have different amounts. So

158
00:08:15,960 --> 00:08:18,840
Speaker 1: if you think of what's classically thought of as a

159
00:08:18,880 --> 00:08:23,120
Speaker 1: male hormone, testosterone, women have about one tenth what men have.

160
00:08:23,720 --> 00:08:27,960
Speaker 1: But still we're exquisitely sensitive to it, and so we

161
00:08:28,000 --> 00:08:31,600
Speaker 1: want that goldilocks zone. When it comes to women with

162
00:08:31,880 --> 00:08:36,120
Speaker 1: other hormones like estrogen, men make it too. If your

163
00:08:36,240 --> 00:08:39,640
Speaker 1: estrogen's too low, that can lead to problems with bone

164
00:08:39,679 --> 00:08:42,520
Speaker 1: loss for men and then for women. It has about

165
00:08:42,520 --> 00:08:46,079
Speaker 1: four hundred jobs, so it's related to brain health, it's

166
00:08:46,120 --> 00:08:50,959
Speaker 1: related to memory, it's related to whether you are growing

167
00:08:51,040 --> 00:08:56,400
Speaker 1: things insider uterus like fibroids and debitrius is elsewhere in

168
00:08:56,440 --> 00:08:59,200
Speaker 1: the body, So you want these hormones to be in

169
00:08:59,240 --> 00:09:04,640
Speaker 1: a balance, and generally they very depending on your sex.

170
00:09:05,600 --> 00:09:09,680
Speaker 2: What are the hormone deficiencies you're seeing in women the

171
00:09:09,720 --> 00:09:11,720
Speaker 2: most at the moment and in men.

172
00:09:11,600 --> 00:09:14,480
Speaker 1: Well, for both men and women. For people who've got

173
00:09:14,520 --> 00:09:18,280
Speaker 1: a stress response issue, this can start to rob you

174
00:09:18,480 --> 00:09:20,439
Speaker 1: of some of the sex hormones that you really need

175
00:09:20,480 --> 00:09:24,880
Speaker 1: to function well. So what I see, especially for people

176
00:09:24,920 --> 00:09:28,120
Speaker 1: in their twenties starting around twenty seven to twenty eight,

177
00:09:28,679 --> 00:09:31,400
Speaker 1: if you are a high stress person like I used

178
00:09:31,400 --> 00:09:36,600
Speaker 1: to be, that can lead to problems with falling testosterone,

179
00:09:36,960 --> 00:09:41,000
Speaker 1: and so increasingly we're seeing low testosterone in men. We

180
00:09:41,080 --> 00:09:43,120
Speaker 1: can see that in women as well, so it can

181
00:09:43,120 --> 00:09:47,400
Speaker 1: start as early as your twenties. Other hormone deficiencies or

182
00:09:47,440 --> 00:09:51,160
Speaker 1: insufficiencies include with your thyroid. So thyroide is one of

183
00:09:51,160 --> 00:09:54,040
Speaker 1: those hormones that is kind of like the gas pedal.

184
00:09:54,520 --> 00:09:57,440
Speaker 1: Almost every cell in your body has a receptor for

185
00:09:57,720 --> 00:10:01,760
Speaker 1: thyroid hormone, and if you're low then that can lead

186
00:10:01,800 --> 00:10:08,240
Speaker 1: to fatigue. We gain constipation, feeling like you just don't

187
00:10:08,240 --> 00:10:10,760
Speaker 1: have the energy the two ones did. You might lose

188
00:10:10,800 --> 00:10:13,280
Speaker 1: the outer third of your eyebrows, have hair, a loss

189
00:10:13,320 --> 00:10:16,760
Speaker 1: on your head, so that's a common issue that we

190
00:10:16,800 --> 00:10:20,199
Speaker 1: see in terms of forematent balances. Women much more commonly

191
00:10:20,240 --> 00:10:23,240
Speaker 1: than men. It's about seven to nine times more common

192
00:10:23,280 --> 00:10:26,600
Speaker 1: in women. And the root cause of low thyroid function

193
00:10:27,120 --> 00:10:30,160
Speaker 1: most of the time is autoimmune, hashimotive is iyrite ittis

194
00:10:30,320 --> 00:10:31,839
Speaker 1: is the typical cause.

195
00:10:32,559 --> 00:10:34,320
Speaker 2: I mean, these are things that I feel like so

196
00:10:34,400 --> 00:10:37,160
Speaker 2: many people are struggling and stuffing with today, and I

197
00:10:37,200 --> 00:10:40,079
Speaker 2: don't know how quickly we're able to pinpoint that it's

198
00:10:40,080 --> 00:10:43,120
Speaker 2: a hormonal imbalance. It seems like we're trying to solve

199
00:10:43,120 --> 00:10:45,520
Speaker 2: it in different ways, whether that be weight gain or

200
00:10:45,960 --> 00:10:48,760
Speaker 2: hair loss or whatever it may be. We often think

201
00:10:48,840 --> 00:10:51,600
Speaker 2: that we're almost not always working to the root cause

202
00:10:51,880 --> 00:10:54,120
Speaker 2: of the issue. But I feel like what you're saying

203
00:10:54,200 --> 00:10:56,200
Speaker 2: is the hormones are the root cause.

204
00:10:57,120 --> 00:10:59,400
Speaker 1: Yeah, And I would say start there. You know, what

205
00:10:59,559 --> 00:11:03,079
Speaker 1: happens for a lot of folks is that they feel tired,

206
00:11:03,440 --> 00:11:06,199
Speaker 1: They feel like they just don't have the energy when

207
00:11:06,200 --> 00:11:07,920
Speaker 1: they wake up in the morning, they don't feel fully

208
00:11:07,960 --> 00:11:11,640
Speaker 1: restored after they sleep, and they assume that it's some

209
00:11:11,679 --> 00:11:15,720
Speaker 1: sort of moral failing or that they need to change

210
00:11:15,760 --> 00:11:19,400
Speaker 1: their mindset. And I would say, let's start with your biology.

211
00:11:19,640 --> 00:11:22,760
Speaker 1: Before we go to the place of moral failing, Let's

212
00:11:22,800 --> 00:11:26,839
Speaker 1: start with measuring your hormones and measuring the right hormones.

213
00:11:27,120 --> 00:11:29,680
Speaker 1: Looking at your stress response So you can look at cortisol,

214
00:11:29,720 --> 00:11:32,360
Speaker 1: but you can also look at heart rate variability, the

215
00:11:32,440 --> 00:11:35,000
Speaker 1: time between each of your heartbeats. That tells you a

216
00:11:35,040 --> 00:11:38,360
Speaker 1: lot about your stress response system and about your ability

217
00:11:38,440 --> 00:11:40,840
Speaker 1: to regulate your nervous system.

218
00:11:41,000 --> 00:11:42,439
Speaker 2: Yeah, it's so interesting. I was saying this to you

219
00:11:42,520 --> 00:11:46,160
Speaker 2: before we started. I feel like I I've always been

220
00:11:46,200 --> 00:11:49,600
Speaker 2: someone who's tried to solve things at the mind, and

221
00:11:49,679 --> 00:11:51,320
Speaker 2: that's been very good for me. I feel like it

222
00:11:51,400 --> 00:11:54,400
Speaker 2: strengthened my mind in incredible ways. But it was only

223
00:11:54,440 --> 00:11:58,000
Speaker 2: when I started to unlock the potential and capacity of

224
00:11:58,080 --> 00:12:00,959
Speaker 2: the body that I was a able to have this

225
00:12:01,679 --> 00:12:03,920
Speaker 2: two pronged approach to making a shift in my life.

226
00:12:03,920 --> 00:12:07,240
Speaker 2: And I remember in the past, if I remember, even

227
00:12:07,240 --> 00:12:09,240
Speaker 2: when I was a monk and I sometimes struggle to

228
00:12:09,280 --> 00:12:12,000
Speaker 2: wake up in the morning to meditate, I always felt

229
00:12:12,000 --> 00:12:14,000
Speaker 2: it was a moral failing. And I think so many

230
00:12:14,040 --> 00:12:16,319
Speaker 2: people today could relate to the fact that you wake

231
00:12:16,440 --> 00:12:17,640
Speaker 2: up and you don't want to go to work, and

232
00:12:17,679 --> 00:12:20,120
Speaker 2: you think, oh, it's because I hate my job, or

233
00:12:20,400 --> 00:12:22,760
Speaker 2: you wake up in the morning and you're feeling rushed

234
00:12:22,760 --> 00:12:25,120
Speaker 2: and frazzled and you're thinking, oh gosh, I just have

235
00:12:25,240 --> 00:12:27,720
Speaker 2: so much to do and I'm failing at it. And

236
00:12:27,760 --> 00:12:31,240
Speaker 2: the reality is that there could be a hormonal imbalance

237
00:12:31,640 --> 00:12:34,240
Speaker 2: that's actually making you feel that way. That is then

238
00:12:34,280 --> 00:12:37,199
Speaker 2: making it harder to love your job, find meaning, or

239
00:12:37,400 --> 00:12:40,400
Speaker 2: support your family. And it's a much stronger place to

240
00:12:40,480 --> 00:12:45,720
Speaker 2: start because you'll actually feel the benefits quicker. How quickly

241
00:12:45,760 --> 00:12:49,760
Speaker 2: can we create shift in a hormonal imbalance to being

242
00:12:49,800 --> 00:12:51,760
Speaker 2: back into their homeostasis.

243
00:12:52,320 --> 00:12:55,319
Speaker 1: Well, I so appreciate this framing because I think the

244
00:12:55,440 --> 00:12:58,400
Speaker 1: answer is both. The answer is both banned. So look

245
00:12:58,440 --> 00:13:01,000
Speaker 1: at the mindset, look at the way your mind is functioning,

246
00:13:01,040 --> 00:13:04,360
Speaker 1: look at your cognition, but also look at your biology.

247
00:13:04,679 --> 00:13:08,160
Speaker 1: Put them together. So how quickly can you turn this around?

248
00:13:08,880 --> 00:13:11,240
Speaker 1: It depends on the hormone. When it comes to a

249
00:13:11,240 --> 00:13:14,320
Speaker 1: hormone like insulin, you can change it with your food

250
00:13:14,800 --> 00:13:16,800
Speaker 1: and exercise in three.

251
00:13:16,679 --> 00:13:18,920
Speaker 2: Days, three days, three days.

252
00:13:19,520 --> 00:13:23,280
Speaker 1: So food is such an important driver of what your

253
00:13:23,280 --> 00:13:26,680
Speaker 1: body is doing. So going back to you know these

254
00:13:26,840 --> 00:13:30,960
Speaker 1: five ways that the body communicates with itself. Hormones are

255
00:13:31,000 --> 00:13:36,480
Speaker 1: number one there's peptides, proteins, your genome, and nutrients. So

256
00:13:36,640 --> 00:13:41,240
Speaker 1: nutrients here drive so much of your hormonal balance. Now,

257
00:13:41,320 --> 00:13:46,320
Speaker 1: other hormones like estrogen, progesterone, those two are kind of

258
00:13:46,360 --> 00:13:51,160
Speaker 1: like a tango instead of tango partners. Those take longer

259
00:13:51,240 --> 00:13:54,920
Speaker 1: to adjust. They take more like four to six weeks.

260
00:13:55,160 --> 00:13:56,640
Speaker 2: Okay, but that's doing all that long.

261
00:13:56,720 --> 00:13:57,520
Speaker 1: That's not that long.

262
00:13:57,679 --> 00:13:59,520
Speaker 2: That's not terrible at all. I think someone's when you

263
00:13:59,520 --> 00:14:00,840
Speaker 2: hear about these things, you go to, oh god, it's

264
00:14:00,880 --> 00:14:03,760
Speaker 2: going to take me like three years. It's refreshing to

265
00:14:03,760 --> 00:14:06,439
Speaker 2: hear that three days from four to six weeks. I mean,

266
00:14:06,440 --> 00:14:07,920
Speaker 2: that's doable, that's realistic.

267
00:14:08,280 --> 00:14:11,000
Speaker 1: It's doable. And there was a study also looking at

268
00:14:11,000 --> 00:14:14,880
Speaker 1: folks with high testosterone, women with high testosterone, and they

269
00:14:14,920 --> 00:14:17,839
Speaker 1: found that by reducing the car Badgery's say in your

270
00:14:17,880 --> 00:14:23,120
Speaker 1: diet within seven days, you can actually change your testosterone levels.

271
00:14:23,520 --> 00:14:27,680
Speaker 1: So some of those can happen sooner with the right messages,

272
00:14:27,720 --> 00:14:29,880
Speaker 1: with the right orchestra. That's happening in the body.

273
00:14:30,120 --> 00:14:33,040
Speaker 2: One of the main reasons in our twenties and thirties

274
00:14:33,480 --> 00:14:38,360
Speaker 2: do we see a decline in estrogen, testosterone, and progesterone.

275
00:14:38,400 --> 00:14:41,880
Speaker 1: They're each a little different. So if we take estrogen first,

276
00:14:42,400 --> 00:14:45,480
Speaker 1: the most common reason I see for decline is women

277
00:14:45,560 --> 00:14:49,160
Speaker 1: who are not eating enough. They're not getting the nutrients

278
00:14:49,200 --> 00:14:52,200
Speaker 1: that they need. Interesting they're not getting the calories that

279
00:14:52,240 --> 00:14:55,880
Speaker 1: they need to have the control hormones. Lutinizing the hormen

280
00:14:55,920 --> 00:14:59,120
Speaker 1: in particular help them ovulate each month, so their estrogen

281
00:14:59,200 --> 00:15:03,800
Speaker 1: might be lower. We also think that exposure to toxins

282
00:15:03,840 --> 00:15:08,040
Speaker 1: and endocrine disruptors can affect your estrogen levels. An also

283
00:15:08,120 --> 00:15:13,440
Speaker 1: thyroid levels can also affect testosterone. The other reason I

284
00:15:13,480 --> 00:15:17,320
Speaker 1: see is women who have premature ovarian insufficiency. So this

285
00:15:17,440 --> 00:15:20,000
Speaker 1: is mostly focused on women in their twenties and thirties.

286
00:15:20,440 --> 00:15:24,320
Speaker 1: So premature ovarian insufficiency is not an immune process where

287
00:15:24,320 --> 00:15:28,400
Speaker 1: the ovaries are attacked by your immune system and you

288
00:15:28,400 --> 00:15:32,280
Speaker 1: can start to have symptoms of early perimenopause and menopause,

289
00:15:32,960 --> 00:15:36,080
Speaker 1: including low estrogen. So these are women in their twenties

290
00:15:36,080 --> 00:15:39,760
Speaker 1: and thirties who have hot flashes, night sweats, mood swings,

291
00:15:40,400 --> 00:15:43,000
Speaker 1: and you have to check labs to see if that's

292
00:15:43,040 --> 00:15:46,360
Speaker 1: the cause. When it comes to testosterone, the number one

293
00:15:46,400 --> 00:15:49,360
Speaker 1: thing that I see that leads to low testosterone in

294
00:15:49,400 --> 00:15:54,240
Speaker 1: women is having a heightened stress response, so high stress

295
00:15:54,280 --> 00:15:56,640
Speaker 1: being kind of run by cortisol like I was in

296
00:15:56,640 --> 00:15:59,840
Speaker 1: my thirties. That can then rob you of the production

297
00:16:00,160 --> 00:16:05,400
Speaker 1: of testosterone. Another factor that affects testosterone is insulin, so

298
00:16:05,440 --> 00:16:08,800
Speaker 1: if you're someone with high insulin levels, that can affect

299
00:16:08,840 --> 00:16:13,520
Speaker 1: the ovariase and lead to dysregulation of testosterone. Usually high

300
00:16:13,560 --> 00:16:17,160
Speaker 1: testosterone and something we see with one of the types

301
00:16:17,280 --> 00:16:21,760
Speaker 1: of polycystic ovara syndrome. Progesterone is an interesting one. For

302
00:16:21,880 --> 00:16:26,640
Speaker 1: people who are not ovulating every single month, their control

303
00:16:26,680 --> 00:16:30,760
Speaker 1: system is a little wonky. We see something called late

304
00:16:30,880 --> 00:16:34,880
Speaker 1: luteal phase disorder, and that's where you're just not making

305
00:16:35,040 --> 00:16:38,040
Speaker 1: as much progesterone, and it can be related to the

306
00:16:38,080 --> 00:16:41,120
Speaker 1: health of the eggs that are in your ovaries. It

307
00:16:41,160 --> 00:16:43,960
Speaker 1: may be helpful to look at your egg quality to

308
00:16:44,040 --> 00:16:49,040
Speaker 1: do a day three FSH follicle stimulating normone and estradiol level,

309
00:16:49,200 --> 00:16:52,480
Speaker 1: and then a day twenty one or twenty two progesterone.

310
00:16:52,800 --> 00:16:55,520
Speaker 1: So normally on day twenty one or twenty two, if

311
00:16:55,520 --> 00:16:58,920
Speaker 1: you ovulated around day fourteen, you want a progesterone to

312
00:16:58,960 --> 00:17:02,480
Speaker 1: be about ten to fiveteen or higher, So if it's lower,

313
00:17:02,840 --> 00:17:06,960
Speaker 1: that can be because your egg quality is potentially declining,

314
00:17:07,119 --> 00:17:09,240
Speaker 1: or there's some kind of nutrient that needs to be

315
00:17:09,280 --> 00:17:13,840
Speaker 1: addressed increasingly day. This is super interesting that I've been

316
00:17:14,400 --> 00:17:19,119
Speaker 1: reading a lot about the cells in your body that

317
00:17:19,200 --> 00:17:23,200
Speaker 1: have the most mitochondria, those powerhouses of the cell that

318
00:17:23,280 --> 00:17:28,000
Speaker 1: produce fuel, produce energy. The cells that have the highest

319
00:17:28,000 --> 00:17:33,000
Speaker 1: concentration is your eggs in minutes, the sperm. So when

320
00:17:33,080 --> 00:17:37,720
Speaker 1: your mitochondria are not working well because your sedentary, you've

321
00:17:37,720 --> 00:17:40,600
Speaker 1: got too much stress, you're not getting the right nutrients,

322
00:17:41,119 --> 00:17:44,399
Speaker 1: it can show up in your eggs first, and you

323
00:17:44,480 --> 00:17:48,320
Speaker 1: might see it with like a low progesterone level. So

324
00:17:48,880 --> 00:17:52,720
Speaker 1: tracking your mitochondria, getting things like morning light when you

325
00:17:52,760 --> 00:17:56,120
Speaker 1: first wake up in the morning, managing your stress response

326
00:17:56,200 --> 00:17:59,199
Speaker 1: so that it's not running the show, getting all the

327
00:17:59,320 --> 00:18:02,879
Speaker 1: nutrients that supports your mitochondria. Maybe even some supplements like

328
00:18:02,920 --> 00:18:06,479
Speaker 1: co Q ten that can be a way to support

329
00:18:06,520 --> 00:18:08,840
Speaker 1: your mitochondria to prevent some of these problems.

330
00:18:09,200 --> 00:18:13,440
Speaker 2: For someone who's struggling with weight loss, what hormonal imbalance

331
00:18:13,480 --> 00:18:14,640
Speaker 2: could they be experiencing?

332
00:18:14,840 --> 00:18:18,520
Speaker 1: First, I think about insulin, because insulin is really the

333
00:18:19,080 --> 00:18:22,760
Speaker 1: king of metabolism. So I would say, look at your insulin,

334
00:18:22,800 --> 00:18:26,680
Speaker 1: look at your glucose. Insulin changes first, it can change

335
00:18:26,720 --> 00:18:30,520
Speaker 1: seven to fourteen years before your glucose changes, and probably

336
00:18:30,600 --> 00:18:33,360
Speaker 1: the best way to look at insulin is to do

337
00:18:33,480 --> 00:18:36,760
Speaker 1: what's called a two hour glucose challenge test where you

338
00:18:36,800 --> 00:18:41,560
Speaker 1: look at your insulin glucose fasting an hour later, and

339
00:18:41,600 --> 00:18:45,000
Speaker 1: two hours later you give a seventy five gram carp

340
00:18:45,080 --> 00:18:48,920
Speaker 1: load to see how your body responds. So fasting insulin

341
00:18:48,960 --> 00:18:54,160
Speaker 1: can change, but it changes typically after post prandial insulin,

342
00:18:54,960 --> 00:18:58,200
Speaker 1: so measuring is really critical when it comes to weight.

343
00:18:58,720 --> 00:19:05,359
Speaker 1: Another factor is in women having excess testosterone. In women,

344
00:19:05,680 --> 00:19:09,760
Speaker 1: high testosterone is similar to low testosterone in men, so

345
00:19:09,760 --> 00:19:12,360
Speaker 1: it can lead to metabolic dysfunction. It can lead to

346
00:19:12,840 --> 00:19:18,160
Speaker 1: cardiovascular risk, It can lead to fatigue and mood changes.

347
00:19:18,760 --> 00:19:23,600
Speaker 1: So I like to look at androgens testosterone DHA, and

348
00:19:23,640 --> 00:19:27,800
Speaker 1: then another factor, especially in women, is having estrogen and

349
00:19:27,840 --> 00:19:30,760
Speaker 1: progesterone out of balance. So if you've got too much

350
00:19:30,880 --> 00:19:35,320
Speaker 1: estrogen typical story compared to progesterone, that leads to something

351
00:19:35,400 --> 00:19:40,680
Speaker 1: called estrogenism. If you have excess estrogen in the body,

352
00:19:41,040 --> 00:19:44,359
Speaker 1: it can lead to more mood swings, It can lead

353
00:19:44,440 --> 00:19:47,919
Speaker 1: to more eating habits that you may not want to

354
00:19:47,960 --> 00:19:51,560
Speaker 1: be supporting. It can lead to more structural changes in

355
00:19:51,600 --> 00:19:55,400
Speaker 1: your body, so it's important to have these Imbalanced thyroid

356
00:19:55,480 --> 00:19:59,000
Speaker 1: is another critical one, and then I would say cortisol

357
00:20:00,000 --> 00:20:02,399
Speaker 1: really important when it comes to WAKAIN because a lot

358
00:20:02,400 --> 00:20:05,280
Speaker 1: of people don't realize that the stress that they have

359
00:20:05,440 --> 00:20:09,320
Speaker 1: in their system, in their body could be driving their

360
00:20:09,640 --> 00:20:14,440
Speaker 1: deposition of billy fat, it could be driving food cravings,

361
00:20:15,359 --> 00:20:18,000
Speaker 1: it could be changing you know. We know people with

362
00:20:18,040 --> 00:20:21,959
Speaker 1: depression about half of them have high cortisol levels, and

363
00:20:22,000 --> 00:20:26,159
Speaker 1: that can then affect the way that you eat, the

364
00:20:26,200 --> 00:20:29,040
Speaker 1: way that you move, the way that you think, and

365
00:20:29,480 --> 00:20:30,440
Speaker 1: the risk of wakain.

366
00:20:30,880 --> 00:20:36,600
Speaker 2: As a normal human being who is struggling to deal

367
00:20:36,720 --> 00:20:43,440
Speaker 2: with work, responsibilities, commitments to our partners, challenges with intimacy,

368
00:20:44,640 --> 00:20:47,399
Speaker 2: someone who's trying to take care of their kids, it

369
00:20:47,520 --> 00:20:51,360
Speaker 2: already feels like you have so many factors of your

370
00:20:51,520 --> 00:20:54,760
Speaker 2: exterior world that you're struggling with. You're juggling all of

371
00:20:54,800 --> 00:20:57,280
Speaker 2: these things, and then at the same time, now you've

372
00:20:57,320 --> 00:21:01,040
Speaker 2: opened up to us this interior world of all of

373
00:21:01,080 --> 00:21:03,320
Speaker 2: these other things that we're like, oh, yeah, I probably

374
00:21:03,359 --> 00:21:07,160
Speaker 2: need to figure out my cortisol. And I'm sure there's

375
00:21:07,160 --> 00:21:09,840
Speaker 2: some insulin stuff I need to work on, and it

376
00:21:10,000 --> 00:21:13,080
Speaker 2: sounds like I've got too much or too little testosterone,

377
00:21:13,119 --> 00:21:16,000
Speaker 2: whatever it may be. Like this, there's almost like this

378
00:21:16,480 --> 00:21:19,560
Speaker 2: waking up to the fact that all of this exterior

379
00:21:20,080 --> 00:21:24,520
Speaker 2: difficulty is matched with some sort of interior imbalance. Where

380
00:21:24,520 --> 00:21:27,439
Speaker 2: would you recommend someone to start if they're starting from

381
00:21:27,560 --> 00:21:31,000
Speaker 2: zero and thinking this feels like a lot, it feels overwhelming.

382
00:21:31,280 --> 00:21:36,040
Speaker 1: Start with cortisol. There's a few reasons for that. Cortisol

383
00:21:36,240 --> 00:21:39,960
Speaker 1: is the great unifier because it's involved in all of

384
00:21:39,960 --> 00:21:43,720
Speaker 1: these other systems. So if you're a high cortisol person,

385
00:21:43,960 --> 00:21:47,120
Speaker 1: it might be affecting your insulin, it might be dropping

386
00:21:47,160 --> 00:21:50,760
Speaker 1: your progesterone levels, it could be affecting your testosterone levels

387
00:21:50,760 --> 00:21:53,639
Speaker 1: as early as your twenties. So it would say start

388
00:21:53,640 --> 00:21:57,560
Speaker 1: with cortisol. Like the measurement there is critical, And you

389
00:21:57,640 --> 00:22:03,719
Speaker 1: made an important link here, Jay, between your external world

390
00:22:04,080 --> 00:22:07,600
Speaker 1: and your inner world, and hormones drive so much of

391
00:22:07,680 --> 00:22:10,760
Speaker 1: your inner world. The more that you have a sense

392
00:22:11,480 --> 00:22:15,600
Speaker 1: of the landscape of your inner terrain, the more that

393
00:22:15,640 --> 00:22:17,959
Speaker 1: you're going to be able to work with it, befriend it,

394
00:22:18,359 --> 00:22:23,720
Speaker 1: allow these hormones, these messages, these signals to become your

395
00:22:23,720 --> 00:22:27,520
Speaker 1: friend and not be you know, some villain that you're

396
00:22:27,520 --> 00:22:29,959
Speaker 1: blaming for the way that you're feeling.

397
00:22:30,520 --> 00:22:32,600
Speaker 2: What are the top three things someone could do today

398
00:22:32,680 --> 00:22:35,000
Speaker 2: to decrease stress? What should they be focused on?

399
00:22:35,240 --> 00:22:37,399
Speaker 1: Well, I would say number one, measure like know what

400
00:22:37,440 --> 00:22:40,880
Speaker 1: you're dealing with. What you measure improves, so know where

401
00:22:40,880 --> 00:22:44,680
Speaker 1: you're starting. I think a benchmark is critical. Number two.

402
00:22:46,280 --> 00:22:48,880
Speaker 1: You know, I started learning yoga from my great grandmother

403
00:22:48,920 --> 00:22:51,760
Speaker 1: when I was five years old. I started practicing meditation

404
00:22:51,840 --> 00:22:54,879
Speaker 1: when I was seventeen in college. I think there's nothing

405
00:22:54,880 --> 00:22:58,199
Speaker 1: more effective than meditation breath work as a way of

406
00:22:58,240 --> 00:23:02,000
Speaker 1: working with your cortisol. And then number three, I would

407
00:23:02,000 --> 00:23:06,679
Speaker 1: say there's supplements that can really make a difference. I

408
00:23:06,720 --> 00:23:09,480
Speaker 1: don't think you can out supplement a bad diet. I

409
00:23:09,520 --> 00:23:12,960
Speaker 1: don't think you can out supplement a stressful life, but

410
00:23:13,359 --> 00:23:17,280
Speaker 1: you can really work with supplements like poster title searing

411
00:23:18,119 --> 00:23:20,800
Speaker 1: very effective at reducing cortisol that it does to four

412
00:23:20,840 --> 00:23:25,600
Speaker 1: hundred milligrams a mega threes. So taking fish oil or

413
00:23:25,720 --> 00:23:30,440
Speaker 1: a more plant based source of omega threes those are

414
00:23:30,480 --> 00:23:33,719
Speaker 1: really critical. And then fourth, I would say, look at

415
00:23:33,720 --> 00:23:38,960
Speaker 1: your relationships. They're often a common source of stress. In

416
00:23:39,000 --> 00:23:41,120
Speaker 1: the body, and a lot of people don't put those

417
00:23:41,160 --> 00:23:44,400
Speaker 1: things together. So when you've got a relationship with someone

418
00:23:45,160 --> 00:23:49,359
Speaker 1: that is co regulating, that allows your nervous system to

419
00:23:49,440 --> 00:23:53,160
Speaker 1: calm down and reduce your cortisol to that Goldilocks position

420
00:23:54,040 --> 00:23:57,040
Speaker 1: that is so effective. There's just a study that got

421
00:23:57,200 --> 00:23:59,600
Speaker 1: pre printed, so it's not published yet in a peri

422
00:23:59,600 --> 00:24:03,440
Speaker 1: refuture all, but it's really interesting, Jay, It's about the hassler,

423
00:24:04,560 --> 00:24:08,679
Speaker 1: So people who provide some support but also cause a

424
00:24:08,720 --> 00:24:11,159
Speaker 1: lot of hassle in your life. And I have a

425
00:24:11,200 --> 00:24:15,240
Speaker 1: few of those. Those tend to be associated with shortening

426
00:24:15,359 --> 00:24:19,919
Speaker 1: your life and raising your cortisol. So you want to

427
00:24:19,960 --> 00:24:21,800
Speaker 1: get a sense of Okay, who are the people that

428
00:24:21,880 --> 00:24:25,080
Speaker 1: help me stay in hormonal balance, Because the people you

429
00:24:25,119 --> 00:24:27,959
Speaker 1: surround yourself with can affect your hormones.

430
00:24:44,960 --> 00:24:49,719
Speaker 2: Distress you enjoy affect you differently from the stress you

431
00:24:49,760 --> 00:24:52,720
Speaker 2: don't absolutely okay, tell me about that.

432
00:24:53,160 --> 00:24:56,840
Speaker 1: So we all need stress, and I don't think of

433
00:24:56,880 --> 00:25:01,119
Speaker 1: stress as a negative word in meta in science, we

434
00:25:01,200 --> 00:25:05,240
Speaker 1: call it you stress, so U stress eu. Stress is

435
00:25:05,280 --> 00:25:09,320
Speaker 1: a healthy form of stress. It's known as hormesis. It's

436
00:25:09,600 --> 00:25:16,119
Speaker 1: like a positive intervention on the system of your body.

437
00:25:16,320 --> 00:25:19,199
Speaker 1: So your body is designed to deal with stress like

438
00:25:19,359 --> 00:25:24,040
Speaker 1: you developed. Our genome developed on the savannah a long

439
00:25:24,080 --> 00:25:28,639
Speaker 1: time ago in response to stressors that would occur you know,

440
00:25:28,760 --> 00:25:30,920
Speaker 1: once a month, once a quarter or something like that.

441
00:25:31,359 --> 00:25:33,720
Speaker 1: But we're not designed to deal with the stressors that

442
00:25:33,760 --> 00:25:36,879
Speaker 1: we get, you know, from checking our email inbox every morning.

443
00:25:37,600 --> 00:25:41,040
Speaker 1: So we're designed to have a healthy amount of stress.

444
00:25:41,480 --> 00:25:46,280
Speaker 1: And you can even imagine there's a U shaped curve

445
00:25:46,680 --> 00:25:49,040
Speaker 1: where you want to find just the right amount of

446
00:25:49,080 --> 00:25:52,840
Speaker 1: stress that allows you to be the most productive, allows

447
00:25:52,880 --> 00:25:55,880
Speaker 1: your system to work really well, allows you to deal

448
00:25:55,920 --> 00:25:58,600
Speaker 1: with a stressor and then bounce back. You don't want

449
00:25:58,680 --> 00:26:03,119
Speaker 1: so little stress that you're you know, not being of

450
00:26:03,200 --> 00:26:07,040
Speaker 1: service and not contributing and not discovering your gift and

451
00:26:07,080 --> 00:26:09,200
Speaker 1: sharing it with the world. But she also don't want

452
00:26:09,280 --> 00:26:12,600
Speaker 1: so much stress that cortisol is running the show and

453
00:26:12,680 --> 00:26:19,080
Speaker 1: leading to disrupted relationships, not being able to really deliver

454
00:26:19,320 --> 00:26:24,880
Speaker 1: on your talents and getting this wear and tear process

455
00:26:24,920 --> 00:26:25,480
Speaker 1: in the body.

456
00:26:25,800 --> 00:26:30,600
Speaker 2: Can you change the way stress impacts you by how

457
00:26:30,640 --> 00:26:34,080
Speaker 2: you see it? So could I change distress to you

458
00:26:34,200 --> 00:26:39,399
Speaker 2: stress by viewing it differently? So, for example, my wife

459
00:26:39,600 --> 00:26:42,200
Speaker 2: was taking care of her grandma who sadly passed away

460
00:26:42,920 --> 00:26:45,760
Speaker 2: last week. For the last four months. As soon as

461
00:26:45,800 --> 00:26:48,199
Speaker 2: we heard that she was unwell, she flew back to

462
00:26:48,240 --> 00:26:50,000
Speaker 2: London to take care of her and be by her

463
00:26:50,000 --> 00:26:53,119
Speaker 2: bedside every day. It was stressful in the sense that

464
00:26:53,560 --> 00:26:57,640
Speaker 2: she didn't sleep a lot, she didn't have It wasn't

465
00:26:57,680 --> 00:26:59,840
Speaker 2: like she was supported in the support. She was, you know,

466
00:27:00,080 --> 00:27:01,679
Speaker 2: doing a lot of things with her and her family.

467
00:27:01,680 --> 00:27:03,960
Speaker 2: They were all taking turns. But it was stressful for

468
00:27:04,000 --> 00:27:07,720
Speaker 2: her physically, mentally, emotionally. It's her favorite person on the planet,

469
00:27:07,840 --> 00:27:10,600
Speaker 2: but she was doing it as a form of showing

470
00:27:10,640 --> 00:27:13,520
Speaker 2: love to a person she was trying to repay for

471
00:27:13,560 --> 00:27:16,119
Speaker 2: all the gifts that she'd given her her whole life.

472
00:27:16,359 --> 00:27:19,880
Speaker 2: Does that change how that stress impacts her or does

473
00:27:19,920 --> 00:27:20,159
Speaker 2: it not?

474
00:27:20,440 --> 00:27:25,080
Speaker 1: Oh, it does definitely. At first, I'm really moved by

475
00:27:25,119 --> 00:27:29,480
Speaker 1: this story and I'm so sorry for her loss. You know,

476
00:27:29,520 --> 00:27:33,240
Speaker 1: there's a way that when we're serving in a place

477
00:27:33,280 --> 00:27:37,000
Speaker 1: of love, even if it is leading to sleep disruption,

478
00:27:37,440 --> 00:27:40,280
Speaker 1: even if it's leading to more a wear and tear,

479
00:27:42,000 --> 00:27:49,840
Speaker 1: the connection, the loving connection, can offset the potential downstream

480
00:27:49,880 --> 00:27:54,800
Speaker 1: consequences of having higher cortisol levels. So it's not so

481
00:27:54,920 --> 00:27:57,320
Speaker 1: much you know, a week or two or a month

482
00:27:57,480 --> 00:28:01,320
Speaker 1: of taking care of someone who's dying that causes a

483
00:28:01,359 --> 00:28:05,439
Speaker 1: problem in the body. It's more people who become adapted

484
00:28:05,520 --> 00:28:09,280
Speaker 1: to a chronic stress state that goes on for months

485
00:28:09,280 --> 00:28:13,879
Speaker 1: to years. That's where we have problems. So yes, you

486
00:28:13,880 --> 00:28:16,320
Speaker 1: can definitely turn it around, and you can buffer it,

487
00:28:16,720 --> 00:28:18,800
Speaker 1: you can blunt the effects of stress.

488
00:28:19,400 --> 00:28:21,320
Speaker 2: What would you recommend to someone who comes home from

489
00:28:21,320 --> 00:28:23,679
Speaker 2: a stressful day of work they had a stressful morning.

490
00:28:24,080 --> 00:28:26,240
Speaker 2: We've talked about morning routines for so long, but I

491
00:28:26,240 --> 00:28:29,080
Speaker 2: feel people just struggle. They wake up, they've got to

492
00:28:29,119 --> 00:28:32,480
Speaker 2: start making lunch, they've got to get their kids ready

493
00:28:32,480 --> 00:28:34,240
Speaker 2: for school, they've got to drop them, they've got to

494
00:28:34,240 --> 00:28:37,720
Speaker 2: go to work. What can they do after that long

495
00:28:37,800 --> 00:28:41,240
Speaker 2: day that will actually help, that will actually make a difference.

496
00:28:41,760 --> 00:28:45,120
Speaker 1: Well, I love to have rituals when the day is closing,

497
00:28:45,160 --> 00:28:49,320
Speaker 1: like especially to separate work from family time and personal

498
00:28:49,360 --> 00:28:52,640
Speaker 1: time at your home. So just like I love a

499
00:28:52,680 --> 00:28:56,280
Speaker 1: morning ritual, I think we need to bookend the day.

500
00:28:56,600 --> 00:28:58,440
Speaker 1: So there's a lot of different ways to do that.

501
00:28:59,720 --> 00:29:02,440
Speaker 1: And I like to think of an all a carpment

502
00:29:02,560 --> 00:29:05,600
Speaker 1: you of what works the best for you. So I

503
00:29:05,640 --> 00:29:07,760
Speaker 1: can tell you what doesn't work. Like what I used

504
00:29:07,800 --> 00:29:09,600
Speaker 1: to do is I would come home from a busy

505
00:29:09,680 --> 00:29:12,480
Speaker 1: day of seeing thirty patients and I would have a

506
00:29:12,480 --> 00:29:16,480
Speaker 1: glass of wine. And that does not work. So that

507
00:29:17,080 --> 00:29:22,520
Speaker 1: lowers your testosterone, it raises the not so good estrogens

508
00:29:22,560 --> 00:29:27,080
Speaker 1: in the female body, and it is toxic to the brain.

509
00:29:27,120 --> 00:29:29,800
Speaker 1: It shrinks the brain over time. So I don't think

510
00:29:29,840 --> 00:29:32,240
Speaker 1: that's effective. But the very thing that we are trying

511
00:29:32,280 --> 00:29:35,280
Speaker 1: to get from a glass of alcohol is what we

512
00:29:35,320 --> 00:29:39,920
Speaker 1: want to create in a ritual. So there are advanced beings.

513
00:29:39,960 --> 00:29:42,320
Speaker 1: Maybe you're one of them, Jay, who can come home

514
00:29:42,320 --> 00:29:45,880
Speaker 1: from a busy day of work and meditate. They can do,

515
00:29:46,080 --> 00:29:49,080
Speaker 1: you know, just like touch, have that touch point of

516
00:29:49,560 --> 00:29:53,280
Speaker 1: five to ten minutes just to regulate themselves before they

517
00:29:53,400 --> 00:29:55,640
Speaker 1: go into, you know, kind of the second half of

518
00:29:55,680 --> 00:30:00,160
Speaker 1: the day. So I would say, by whatever means necessary.

519
00:30:00,680 --> 00:30:04,160
Speaker 1: So for me, breathwork and meditation is really effective. I

520
00:30:04,200 --> 00:30:05,960
Speaker 1: love to go on the deck of my house and

521
00:30:06,000 --> 00:30:08,760
Speaker 1: kind of look at the view and trace the horizon,

522
00:30:08,880 --> 00:30:13,320
Speaker 1: which relaxes my eye muscles. I like to read something

523
00:30:13,400 --> 00:30:18,200
Speaker 1: really beautiful and meaningful. I love to connect with someone

524
00:30:18,200 --> 00:30:22,480
Speaker 1: that I dore, someone who co regulates me. So I

525
00:30:22,520 --> 00:30:26,800
Speaker 1: would say, develop a menu of a few things that

526
00:30:26,880 --> 00:30:29,960
Speaker 1: really work. But I would say the glass wine that

527
00:30:30,080 --> 00:30:32,520
Speaker 1: raises your cortisol even further, the very thing that you

528
00:30:32,600 --> 00:30:35,960
Speaker 1: are trying to avoid. That's not a solution. What do

529
00:30:36,000 --> 00:30:37,880
Speaker 1: you think, like, what helps you?

530
00:30:37,920 --> 00:30:42,360
Speaker 2: No? I love everything you recommended. I think that the

531
00:30:42,520 --> 00:30:46,280
Speaker 2: natural response people have. And me admittedly, I mean I'm

532
00:30:46,320 --> 00:30:48,440
Speaker 2: in this group sometimes as well, where I'm like, I

533
00:30:48,480 --> 00:30:51,600
Speaker 2: have no energy to do anything. And I mean one

534
00:30:51,600 --> 00:30:53,320
Speaker 2: of my favorite things is playing pickable. I play a

535
00:30:53,320 --> 00:30:55,600
Speaker 2: lot of sport in the evening and it's something I

536
00:30:55,600 --> 00:30:57,640
Speaker 2: look forward to and I'm like so excited to get

537
00:30:57,680 --> 00:31:00,160
Speaker 2: to And I found that does a lot of things.

538
00:31:00,200 --> 00:31:03,240
Speaker 2: Me and my friends have a formula that we try

539
00:31:03,280 --> 00:31:06,160
Speaker 2: and stick to of fitness, friendship and fun. And it's like,

540
00:31:06,160 --> 00:31:08,480
Speaker 2: how do we do something active together, how do we

541
00:31:08,560 --> 00:31:11,680
Speaker 2: hang out and how do we do something that's playful

542
00:31:11,680 --> 00:31:13,320
Speaker 2: and makes us feel like kids again? And so I

543
00:31:13,360 --> 00:31:15,840
Speaker 2: have a group of great male friends where we just,

544
00:31:16,000 --> 00:31:18,840
Speaker 2: you know, three four times a week we're just playing sport,

545
00:31:18,920 --> 00:31:21,000
Speaker 2: hanging out in the evenings and having a great time.

546
00:31:21,240 --> 00:31:23,960
Speaker 2: That to me is my ideal evening. Now I can't

547
00:31:24,000 --> 00:31:28,200
Speaker 2: do that every night when my wife and I are

548
00:31:28,240 --> 00:31:31,920
Speaker 2: at home together. Definitely, connecting with her is a high

549
00:31:31,920 --> 00:31:34,280
Speaker 2: priority to me, having dinner together. I agree with you

550
00:31:34,360 --> 00:31:37,280
Speaker 2: on that connection is so important. But there are those

551
00:31:37,360 --> 00:31:39,200
Speaker 2: days where I just want to sit and turn on

552
00:31:39,800 --> 00:31:43,120
Speaker 2: a show, and it's usually after I finish it where

553
00:31:43,160 --> 00:31:45,080
Speaker 2: I go I don't know if that was worth it,

554
00:31:45,120 --> 00:31:48,400
Speaker 2: Like I will sometimes do it and then I feel like, well,

555
00:31:48,400 --> 00:31:50,520
Speaker 2: I don't feel more connected to my partner unless the

556
00:31:50,520 --> 00:31:52,320
Speaker 2: show is really good and we're really talking about it and

557
00:31:52,400 --> 00:31:55,680
Speaker 2: we're really engaging over it. It can almost feel like, oh,

558
00:31:55,760 --> 00:31:58,720
Speaker 2: that was a waste of time. And I think at

559
00:31:58,800 --> 00:32:00,640
Speaker 2: least what I've noticed is that. But I think the

560
00:32:00,720 --> 00:32:03,000
Speaker 2: menu idea that you gave is really good, because there

561
00:32:03,040 --> 00:32:04,360
Speaker 2: are some days I just want to switch off and

562
00:32:04,360 --> 00:32:05,720
Speaker 2: watch a show because I don't want to think, and

563
00:32:05,720 --> 00:32:07,600
Speaker 2: I don't want to use my body or my brain

564
00:32:07,640 --> 00:32:10,400
Speaker 2: because I'm exhausted. And then there are certain days where

565
00:32:10,400 --> 00:32:12,440
Speaker 2: playing sports does it, and then there's certain days where

566
00:32:12,480 --> 00:32:15,880
Speaker 2: connecting does it. And I think the thing I worry is,

567
00:32:16,520 --> 00:32:18,120
Speaker 2: and I think what you're saying is when we get

568
00:32:18,120 --> 00:32:20,480
Speaker 2: into chronic behaviors where it's like I come on every

569
00:32:20,560 --> 00:32:22,280
Speaker 2: night and have a glass of wine. I come on

570
00:32:22,400 --> 00:32:24,720
Speaker 2: every night and I just watch TV, and it's like

571
00:32:24,760 --> 00:32:27,160
Speaker 2: when you don't have a menu and you don't have

572
00:32:27,280 --> 00:32:30,479
Speaker 2: this variety to select from, and it just becomes one

573
00:32:30,560 --> 00:32:34,280
Speaker 2: of these patterns that doesn't refuel you and doesn't renew you.

574
00:32:34,880 --> 00:32:37,720
Speaker 2: That's when it starts to get really unhealthy. Whereas the

575
00:32:37,800 --> 00:32:40,160
Speaker 2: once a week that you twice a week that you

576
00:32:40,160 --> 00:32:41,800
Speaker 2: felt like watching a show or whatever is in the

577
00:32:41,880 --> 00:32:44,560
Speaker 2: end of the world and it's fine, and it's but

578
00:32:44,960 --> 00:32:47,520
Speaker 2: it's hey, do you have other options? I can agree

579
00:32:47,520 --> 00:32:51,120
Speaker 2: with you more about looking out into the distance. I

580
00:32:51,200 --> 00:32:53,520
Speaker 2: find that to be one of the most powerful things

581
00:32:53,520 --> 00:32:56,000
Speaker 2: for my eyes, especially as we're living in such a

582
00:32:56,000 --> 00:32:59,160
Speaker 2: short sighted world now where everything's up in our face,

583
00:32:59,160 --> 00:33:01,800
Speaker 2: whether it's a zoom screen, our phones and so to

584
00:33:01,800 --> 00:33:04,920
Speaker 2: actually be able to look into the distance. And this

585
00:33:05,080 --> 00:33:08,000
Speaker 2: is not about sounding poetic or spiritual. I literally think

586
00:33:08,000 --> 00:33:11,000
Speaker 2: it's a physical thing that our eyes need of like

587
00:33:11,040 --> 00:33:13,360
Speaker 2: looking far at a cloud or looking at a bird

588
00:33:13,400 --> 00:33:15,760
Speaker 2: in the sky. And you don't have to find it

589
00:33:15,800 --> 00:33:19,600
Speaker 2: mystical or beautiful or special. Just the act of looking

590
00:33:19,680 --> 00:33:22,920
Speaker 2: into the distance is an important thing for our mind

591
00:33:23,000 --> 00:33:25,880
Speaker 2: and brains and our ability to slow down. I think

592
00:33:26,960 --> 00:33:28,880
Speaker 2: when people talk about being with nature, a lot of

593
00:33:28,880 --> 00:33:30,720
Speaker 2: people are like, oh, well, what does that even mean

594
00:33:30,760 --> 00:33:33,000
Speaker 2: and sounds a bit woo woo, and it's like, well, no,

595
00:33:33,040 --> 00:33:35,360
Speaker 2: there's science to prove it. But I think being with

596
00:33:35,520 --> 00:33:38,080
Speaker 2: nature is moving at the pace of nature, that's right.

597
00:33:38,160 --> 00:33:41,320
Speaker 2: And you know, watching a tree flow is good for

598
00:33:41,360 --> 00:33:43,320
Speaker 2: your breath because you can breathe in and out of it.

599
00:33:43,560 --> 00:33:46,520
Speaker 2: You would never breathe in and out of watching traffic, right,

600
00:33:46,520 --> 00:33:48,640
Speaker 2: and you should, you should breathe healthily when you're watching traffic.

601
00:33:48,680 --> 00:33:50,720
Speaker 2: But what I mean is you would never breathe at

602
00:33:50,720 --> 00:33:54,080
Speaker 2: the pace of traffic, right, It's it would be jarring.

603
00:33:54,120 --> 00:33:56,720
Speaker 2: Whereas if you breathed at the pace of watching a

604
00:33:56,760 --> 00:34:00,400
Speaker 2: bird in the sky, or watching the ocean, or watching

605
00:34:00,480 --> 00:34:03,680
Speaker 2: a tree sway in the wind, that would feel a

606
00:34:03,680 --> 00:34:07,200
Speaker 2: lot more natural and a lot more therapeutic and probably

607
00:34:07,200 --> 00:34:09,319
Speaker 2: feels like a better thing to try, at least from

608
00:34:09,320 --> 00:34:10,200
Speaker 2: my perspect.

609
00:34:09,960 --> 00:34:12,720
Speaker 1: I totally agree with you, and maybe we could riff

610
00:34:13,120 --> 00:34:15,640
Speaker 1: to come up with the menu for folks just to

611
00:34:16,160 --> 00:34:20,120
Speaker 1: have some ideas, because you mentioned another piece that I

612
00:34:20,120 --> 00:34:23,400
Speaker 1: think is critical day, which is to notice when you

613
00:34:23,480 --> 00:34:26,799
Speaker 1: try these things, how do you feel in your body? Like,

614
00:34:26,840 --> 00:34:31,040
Speaker 1: where do you notice a shift? So if I watch

615
00:34:31,080 --> 00:34:34,880
Speaker 1: a show, and I'm watching Homeland right now with my partner,

616
00:34:35,120 --> 00:34:38,240
Speaker 1: and it's very triggering. You know, there's just so many

617
00:34:38,280 --> 00:34:41,680
Speaker 1: scary things that happen in every episode. I don't feel

618
00:34:41,680 --> 00:34:43,239
Speaker 1: that great by the end of it. Like I don't

619
00:34:43,280 --> 00:34:45,319
Speaker 1: like to watch it before I go to bed if

620
00:34:45,320 --> 00:34:48,480
Speaker 1: that desire, because I feel low in energy and I

621
00:34:48,560 --> 00:34:52,320
Speaker 1: want to transition. Like watching a show, If I instead

622
00:34:53,000 --> 00:34:56,959
Speaker 1: roll out my yoga mat and do you know, five

623
00:34:57,040 --> 00:35:01,040
Speaker 1: minutes pitch and bows or even just a boss for

624
00:35:01,160 --> 00:35:05,279
Speaker 1: five minutes, that's a low energy way to integrate and

625
00:35:05,320 --> 00:35:08,480
Speaker 1: to regulate. So I feel so much more regulated after that.

626
00:35:08,719 --> 00:35:10,719
Speaker 1: But that may not be true for you or for

627
00:35:10,760 --> 00:35:16,000
Speaker 1: the next person. I also love cooking, and I really

628
00:35:16,080 --> 00:35:20,799
Speaker 1: consider making food to be a sodna, to be this

629
00:35:21,440 --> 00:35:25,120
Speaker 1: sacred practice. You know, it's not just chopping to arugula

630
00:35:25,160 --> 00:35:28,040
Speaker 1: and throwing it together with some nuts and some goat cheese,

631
00:35:28,120 --> 00:35:32,239
Speaker 1: but you know, just very intentional and slowing it down

632
00:35:32,320 --> 00:35:36,120
Speaker 1: and breathing regulating as I do it. So tell me

633
00:35:36,160 --> 00:35:38,880
Speaker 1: about some of your other rituals. I love this fun

634
00:35:39,000 --> 00:35:41,520
Speaker 1: fitness and friends. I think that's a beautiful one.

635
00:35:41,600 --> 00:35:44,040
Speaker 2: That's definitely one of my go tos. I mean, my

636
00:35:44,120 --> 00:35:46,240
Speaker 2: wife and I love going on long walks in the evening,

637
00:35:46,280 --> 00:35:48,120
Speaker 2: or even a short walk in the evening. Sometimes we'll

638
00:35:48,160 --> 00:35:50,560
Speaker 2: just be like, let's have dinner together and then just

639
00:35:50,600 --> 00:35:52,520
Speaker 2: have a fifteen to twenty minute walk together. And that

640
00:35:52,520 --> 00:35:56,439
Speaker 2: feels like a really low impact. It's not intense, it's

641
00:35:56,480 --> 00:35:59,239
Speaker 2: not crazy. And you know, of course, you've got to

642
00:35:59,280 --> 00:36:02,080
Speaker 2: have good enough weather wherever you live to be able

643
00:36:02,160 --> 00:36:03,560
Speaker 2: to do that, and I appreciate that.

644
00:36:03,840 --> 00:36:06,040
Speaker 1: And it helps your insulin in your glucose even.

645
00:36:05,840 --> 00:36:08,520
Speaker 2: A ten minutes exactly exactly, So we like this. This

646
00:36:08,680 --> 00:36:11,680
Speaker 2: solves a lot. It solves our connection. We get to

647
00:36:11,680 --> 00:36:14,799
Speaker 2: talk about our day, we get to catch up, but

648
00:36:14,920 --> 00:36:17,759
Speaker 2: at the same time it's helping our body digest and

649
00:36:18,040 --> 00:36:20,480
Speaker 2: everything else as well. So that for us is a

650
00:36:20,520 --> 00:36:24,520
Speaker 2: really really special practice. I've I've definitely found that sitting

651
00:36:25,520 --> 00:36:28,720
Speaker 2: for me, sitting with scripture or sitting with some spiritual

652
00:36:28,760 --> 00:36:31,319
Speaker 2: text is really powerful. And I found that in the

653
00:36:31,400 --> 00:36:33,520
Speaker 2: evening it's not a time when I can do academic

654
00:36:33,600 --> 00:36:36,000
Speaker 2: study or a lot of writing or a lot of

655
00:36:36,040 --> 00:36:38,640
Speaker 2: memory work, but it is a time where I can

656
00:36:38,680 --> 00:36:42,040
Speaker 2: sit with something and just meditate on it for ten minutes,

657
00:36:42,200 --> 00:36:44,480
Speaker 2: or let it sink in and let it be there.

658
00:36:44,520 --> 00:36:47,840
Speaker 2: And I almost feel like what we're missing is and

659
00:36:47,880 --> 00:36:49,840
Speaker 2: I think this has happened by working at home for

660
00:36:49,920 --> 00:36:53,480
Speaker 2: a lot of people. I feel like your commute played

661
00:36:53,480 --> 00:36:57,799
Speaker 2: a really powerful role in preparation in the morning and

662
00:36:57,840 --> 00:37:00,520
Speaker 2: decompressing in the evening. So most p people had an

663
00:37:00,600 --> 00:37:02,279
Speaker 2: hour commute on the way to work, and maybe you

664
00:37:02,320 --> 00:37:04,760
Speaker 2: still have one, and some people had an hour commute

665
00:37:04,840 --> 00:37:07,480
Speaker 2: on the way back. And what that allowed you to

666
00:37:07,520 --> 00:37:11,280
Speaker 2: do subconsciously was decompressed from the day you thought about

667
00:37:11,320 --> 00:37:14,560
Speaker 2: the day you reflected. Maybe you had a little nap

668
00:37:14,600 --> 00:37:17,160
Speaker 2: if you were on the train or if you were driving,

669
00:37:17,200 --> 00:37:19,320
Speaker 2: maybe you listened to a podcast, and maybe you're listening

670
00:37:19,360 --> 00:37:22,680
Speaker 2: right now and you're reflecting about things. Whereas the challenge

671
00:37:22,719 --> 00:37:24,359
Speaker 2: right now is if you literally walk out of your

672
00:37:24,360 --> 00:37:27,640
Speaker 2: bedroom or your home office and walk straight into the

673
00:37:27,680 --> 00:37:31,600
Speaker 2: dining room, you've had zero minutes to decompress. And I

674
00:37:31,680 --> 00:37:35,640
Speaker 2: find that creating a little five to ten minute decompression

675
00:37:35,760 --> 00:37:38,319
Speaker 2: ritual of sitting by yourself. That's what you did on

676
00:37:38,360 --> 00:37:40,760
Speaker 2: the train or in the car. You sat by yourself

677
00:37:41,040 --> 00:37:43,560
Speaker 2: for an hour, and so you may think you don't

678
00:37:43,600 --> 00:37:45,040
Speaker 2: know how to meditate, or you may think you don't

679
00:37:45,040 --> 00:37:46,680
Speaker 2: have to spend time on your own, but chances are

680
00:37:46,719 --> 00:37:49,000
Speaker 2: you've been doing it for a long time and now

681
00:37:49,040 --> 00:37:51,440
Speaker 2: creating some intention around it and saying, hey, I'm going

682
00:37:51,480 --> 00:37:53,640
Speaker 2: to spend ten minutes and just see how my body feels,

683
00:37:54,000 --> 00:37:56,120
Speaker 2: see how my mind feels, and maybe I'll make a

684
00:37:56,120 --> 00:37:58,719
Speaker 2: better decision of what to do tonight. I think that's

685
00:37:58,760 --> 00:38:00,480
Speaker 2: what it is. Sometimes if I do I don't do

686
00:38:00,560 --> 00:38:04,879
Speaker 2: that decompression ritual, I go into my default. But if

687
00:38:04,880 --> 00:38:06,600
Speaker 2: I almost spend a moment doing that, I'm like, oh,

688
00:38:06,640 --> 00:38:08,319
Speaker 2: I actually want to go on a walk, or I

689
00:38:08,360 --> 00:38:10,560
Speaker 2: do want to go and play sport tonight, or actually,

690
00:38:10,560 --> 00:38:11,759
Speaker 2: you know, I will go out and go out for

691
00:38:11,800 --> 00:38:14,480
Speaker 2: dinner with my friends tonight. Because even though I think

692
00:38:14,480 --> 00:38:17,279
Speaker 2: I'm out of energy, sometimes I only need five to

693
00:38:17,280 --> 00:38:18,640
Speaker 2: ten minutes to regroup.

694
00:38:18,800 --> 00:38:22,560
Speaker 1: That decompression is so critical. And I would add regulation,

695
00:38:23,480 --> 00:38:27,839
Speaker 1: like the decompression often needs to come first and then

696
00:38:28,239 --> 00:38:31,080
Speaker 1: the regulation. So I'm going to add a couple of things,

697
00:38:31,160 --> 00:38:34,160
Speaker 1: see I may please. So one is a vibe check.

698
00:38:34,560 --> 00:38:36,440
Speaker 1: So I've been doing this quite a bit with my

699
00:38:36,520 --> 00:38:40,719
Speaker 1: partner recently, where you just spend five minutes just like, Hey,

700
00:38:40,840 --> 00:38:41,800
Speaker 1: how's our vibe?

701
00:38:42,400 --> 00:38:42,480
Speaker 3: Like?

702
00:38:42,520 --> 00:38:44,920
Speaker 1: What could I be doing more to support you? Is

703
00:38:44,960 --> 00:38:48,239
Speaker 1: there anything going on this week that I could help

704
00:38:48,280 --> 00:38:51,279
Speaker 1: you with? You know how I how can I be

705
00:38:51,480 --> 00:38:55,280
Speaker 1: the best possible partner. It creates an atmosphere of giving

706
00:38:55,320 --> 00:38:57,839
Speaker 1: and service that I think can help with the decompression

707
00:38:57,880 --> 00:39:01,480
Speaker 1: and also with the regulation you mentioned going for a walk.

708
00:39:01,920 --> 00:39:06,239
Speaker 1: I live in a forest in We're in county in California,

709
00:39:06,880 --> 00:39:10,600
Speaker 1: and we know that just five minutes, five to ten

710
00:39:10,640 --> 00:39:14,480
Speaker 1: minutes in the forest can regulate your cortisol. So we

711
00:39:14,560 --> 00:39:17,279
Speaker 1: talked about our walk after having a meal can make

712
00:39:17,280 --> 00:39:19,560
Speaker 1: a difference in terms of insulin and helping you with

713
00:39:19,600 --> 00:39:23,120
Speaker 1: your glucose after you eat, these hormones can come into

714
00:39:23,160 --> 00:39:25,759
Speaker 1: balance even with these really short rituals.

715
00:39:26,600 --> 00:39:30,120
Speaker 2: I love that. I love that. So it always strikes

716
00:39:30,160 --> 00:39:34,160
Speaker 2: me how simple the solutions are to what seems like

717
00:39:34,320 --> 00:39:37,520
Speaker 2: very complex problems. I think that's one of the hardest

718
00:39:37,560 --> 00:39:40,239
Speaker 2: things for people, because I feel like so often the

719
00:39:40,280 --> 00:39:43,040
Speaker 2: people we love, or the people we grew up with

720
00:39:43,080 --> 00:39:46,520
Speaker 2: our family can often be the greatest cause of stress

721
00:39:46,520 --> 00:39:49,000
Speaker 2: in our life. And I don't mean when they need

722
00:39:49,040 --> 00:39:52,040
Speaker 2: help or support. I mean they can say all the

723
00:39:52,080 --> 00:39:54,520
Speaker 2: wrong things, they can rub us the wrong way, They

724
00:39:54,520 --> 00:39:57,759
Speaker 2: can make us feel disappointed, they can make us they

725
00:39:57,760 --> 00:40:00,680
Speaker 2: can make us feel almost the hardest emotions because they

726
00:40:00,719 --> 00:40:04,120
Speaker 2: know us the best. Yes, are they homone impacts that

727
00:40:04,160 --> 00:40:07,600
Speaker 2: come with divorce? And are they different from men and women?

728
00:40:08,440 --> 00:40:11,160
Speaker 1: Such a good question. So I completed my divorce a

729
00:40:11,200 --> 00:40:13,600
Speaker 1: couple of years ago, and so I've been looking at

730
00:40:13,640 --> 00:40:16,839
Speaker 1: the data on men and women. Men tend to have

731
00:40:19,320 --> 00:40:26,240
Speaker 1: health effects adverse health effects sooner than women. Women often

732
00:40:26,800 --> 00:40:31,759
Speaker 1: have health effects that show up later. But sixty nine

733
00:40:31,760 --> 00:40:35,160
Speaker 1: to seventy percent of divorces are initiated by women. The

734
00:40:35,239 --> 00:40:39,880
Speaker 1: most common age is women who are forty plus. Most

735
00:40:39,920 --> 00:40:43,920
Speaker 1: of the women that I work with say that the

736
00:40:44,040 --> 00:40:50,520
Speaker 1: level of autonomy and kind of healthier psychobiology is worth

737
00:40:50,920 --> 00:40:55,320
Speaker 1: the short term dysregulation that's caused by divorce.

738
00:40:56,080 --> 00:40:59,640
Speaker 2: And who deals better homeonnally with divorce men and women.

739
00:41:00,080 --> 00:41:03,560
Speaker 1: I don't know from a research perspective. Anecdotally from what

740
00:41:03,600 --> 00:41:07,520
Speaker 1: I've observed in myself and patients is that women do better.

741
00:41:07,880 --> 00:41:13,680
Speaker 2: Wow, what does it do anecdotally to men's homelands?

742
00:41:14,239 --> 00:41:17,399
Speaker 1: There was this meme that went around like a decade ago.

743
00:41:17,760 --> 00:41:21,560
Speaker 1: It was a Stanford psychiatrist who wrote an email that

744
00:41:21,600 --> 00:41:24,080
Speaker 1: got spread around the world, which was, if you're a

745
00:41:24,120 --> 00:41:26,440
Speaker 1: man and you want to improve your health, be with

746
00:41:26,520 --> 00:41:29,239
Speaker 1: a woman. Be married. If you're a woman and you

747
00:41:29,280 --> 00:41:31,880
Speaker 1: want to improve your health, be with your girlfriends. Like

748
00:41:31,920 --> 00:41:35,440
Speaker 1: it doesn't help women to be married. And so I

749
00:41:35,480 --> 00:41:40,239
Speaker 1: think what we see is that men often don't have

750
00:41:40,400 --> 00:41:44,480
Speaker 1: a community of people that they're close to, and they

751
00:41:44,560 --> 00:41:48,239
Speaker 1: often rely on their wives for that, whereas women are

752
00:41:48,320 --> 00:41:51,520
Speaker 1: much more likely to be leveraging oxytocin, the hormone of

753
00:41:51,520 --> 00:41:55,440
Speaker 1: connection and love, and they've got more of a support system.

754
00:41:56,040 --> 00:41:59,800
Speaker 1: Now there's economic consequences that tend to hit women harder,

755
00:42:00,080 --> 00:42:02,640
Speaker 1: and I think that maps to health. But I would

756
00:42:02,880 --> 00:42:03,440
Speaker 1: separate that.

757
00:42:03,800 --> 00:42:09,120
Speaker 2: How do we create hormonal emotional distance even if physical

758
00:42:09,120 --> 00:42:10,240
Speaker 2: distance is not an option?

759
00:42:10,800 --> 00:42:12,799
Speaker 1: Yeah, I love this question, So I'm going to roof

760
00:42:12,920 --> 00:42:14,759
Speaker 1: with you on it because I think you've got some

761
00:42:14,880 --> 00:42:19,360
Speaker 1: answers as well. So I think understanding where your vulnerabilities

762
00:42:19,360 --> 00:42:21,799
Speaker 1: are is a good place to start. You know, I

763
00:42:21,840 --> 00:42:25,359
Speaker 1: think a lot about my daughters. So I've got one

764
00:42:25,400 --> 00:42:30,120
Speaker 1: daughter who's twenty another that's twenty five, and I want

765
00:42:30,160 --> 00:42:33,959
Speaker 1: them to be aware of their sensitivities and vulnerabilities. They're

766
00:42:33,960 --> 00:42:37,400
Speaker 1: both highly sensitive. I'm highly sensitive. About twenty percent in

767
00:42:37,400 --> 00:42:41,400
Speaker 1: the population is highly sensitive. Eighty percent is not. So

768
00:42:41,440 --> 00:42:44,200
Speaker 1: we live in a world that is not designed for

769
00:42:44,280 --> 00:42:47,440
Speaker 1: people who are highly sensitive. When you're highly sensitive and

770
00:42:47,600 --> 00:42:50,120
Speaker 1: around some of those people that tend to trigger you

771
00:42:50,400 --> 00:42:54,480
Speaker 1: or tend to pull you out of a state of balance,

772
00:42:55,000 --> 00:42:57,719
Speaker 1: then that's where you have to have some extra tools

773
00:42:58,320 --> 00:43:01,680
Speaker 1: to allow you to not become over stimulated or if

774
00:43:01,719 --> 00:43:04,600
Speaker 1: you get triggered by a family member or someone else,

775
00:43:05,080 --> 00:43:08,960
Speaker 1: to have this self awareness and these boundaries to be

776
00:43:08,960 --> 00:43:10,920
Speaker 1: able to work with it. You know, one of the

777
00:43:10,960 --> 00:43:13,759
Speaker 1: things that I think is so helpful is to never

778
00:43:13,840 --> 00:43:16,400
Speaker 1: waste a good trigger. So when you're with someone and

779
00:43:16,440 --> 00:43:21,160
Speaker 1: you're getting triggered, then that's showing you a place where

780
00:43:21,160 --> 00:43:23,440
Speaker 1: you still need to heal. Right, It's showing you a

781
00:43:23,480 --> 00:43:26,520
Speaker 1: shadows side, some part of you that's disowned that you

782
00:43:26,640 --> 00:43:29,719
Speaker 1: need to work with, some old childhood wound that you

783
00:43:29,880 --> 00:43:32,680
Speaker 1: still need to address and heal. What do you think,

784
00:43:33,120 --> 00:43:33,920
Speaker 1: how do you deal with us?

785
00:43:34,080 --> 00:43:36,800
Speaker 2: Yeah? No, I think that's a really really beautiful point

786
00:43:36,800 --> 00:43:38,480
Speaker 2: in a way of looking at it. And I think

787
00:43:38,520 --> 00:43:43,320
Speaker 2: that that feels like an evolution from the first step,

788
00:43:43,440 --> 00:43:47,640
Speaker 2: which is just I'm exhausted and I need space. I

789
00:43:47,640 --> 00:43:50,719
Speaker 2: think a lot of us before we can look at

790
00:43:50,719 --> 00:43:54,280
Speaker 2: what we can change, we almost just need to change

791
00:43:54,280 --> 00:44:00,000
Speaker 2: our environment. And for me, whether it's crafting alone time

792
00:44:00,400 --> 00:44:03,000
Speaker 2: space with people who do lift us up. I've always

793
00:44:03,000 --> 00:44:05,719
Speaker 2: said to everyone that for every one person you have

794
00:44:05,760 --> 00:44:08,800
Speaker 2: in your life that causes you stress, have three people

795
00:44:08,840 --> 00:44:13,360
Speaker 2: that don't. And you can't change that person or that situation,

796
00:44:13,440 --> 00:44:17,359
Speaker 2: but you can change the proportion of energy that you're

797
00:44:17,400 --> 00:44:20,400
Speaker 2: exposed to. And so if you're exposed to three people

798
00:44:20,400 --> 00:44:22,759
Speaker 2: who lift you up and are good energy and make

799
00:44:22,800 --> 00:44:24,760
Speaker 2: you feel calm and are good for your nervous system,

800
00:44:25,160 --> 00:44:27,040
Speaker 2: even if you have to spend twenty five percent of

801
00:44:27,040 --> 00:44:30,160
Speaker 2: your time with the other individual that does the opposite,

802
00:44:30,560 --> 00:44:34,960
Speaker 2: it's now in perspective, it's a bigger group of people

803
00:44:35,040 --> 00:44:37,480
Speaker 2: that are lifting you up. I think another thing for me,

804
00:44:37,520 --> 00:44:39,680
Speaker 2: I mean, I've been a big, big, big proponent of

805
00:44:39,680 --> 00:44:42,600
Speaker 2: boundaries for people because I think a lot of the

806
00:44:42,680 --> 00:44:46,960
Speaker 2: time it's our guilt that keeps us connected to people

807
00:44:47,320 --> 00:44:53,440
Speaker 2: who block our growth. If someone's holding you back, chances

808
00:44:53,480 --> 00:44:56,160
Speaker 2: are you're holding on to them. Trying to people please them,

809
00:44:56,280 --> 00:45:00,360
Speaker 2: trying to make them know you're a good person, to

810
00:45:00,360 --> 00:45:03,320
Speaker 2: make sure that they respect and value you, and sometimes

811
00:45:03,360 --> 00:45:05,120
Speaker 2: you have to let go of those things. I think

812
00:45:05,400 --> 00:45:07,719
Speaker 2: I've had to be okay with letting people down. I've

813
00:45:07,719 --> 00:45:11,239
Speaker 2: had to be okay with letting people think whatever they

814
00:45:11,239 --> 00:45:13,440
Speaker 2: want to think of me. I've had to let go

815
00:45:13,560 --> 00:45:17,600
Speaker 2: of that perception because it frees me from my own

816
00:45:17,640 --> 00:45:21,719
Speaker 2: people pleasing tendencies and allows me to start crafting the

817
00:45:21,760 --> 00:45:24,279
Speaker 2: life that I need. And then that gives me the

818
00:45:24,320 --> 00:45:28,560
Speaker 2: space to then reapproach them with more respect, with more perspective,

819
00:45:28,680 --> 00:45:31,200
Speaker 2: with the ability to say, oh, maybe there's healing that

820
00:45:31,280 --> 00:45:34,120
Speaker 2: I need to do and evolution that I need to have.

821
00:45:35,040 --> 00:45:40,200
Speaker 2: But that setting of boundaries has been unlimitedly useful for

822
00:45:40,320 --> 00:45:43,160
Speaker 2: me because I found that I'm always the one getting

823
00:45:43,200 --> 00:45:46,359
Speaker 2: in my own way, and sometimes I need to move

824
00:45:46,400 --> 00:45:49,120
Speaker 2: far away from the person that I'm blaming to realize that,

825
00:45:49,480 --> 00:45:51,680
Speaker 2: because while I'm close to them, I keep pointing the

826
00:45:51,680 --> 00:45:54,200
Speaker 2: finger at them. But actually, when I step away, I

827
00:45:54,239 --> 00:45:56,799
Speaker 2: realized it was me compromising my own values, it was

828
00:45:57,160 --> 00:46:02,600
Speaker 2: me sacrificing my own boundaries, it was me going against myself.

829
00:46:03,560 --> 00:46:06,279
Speaker 2: And then the final thing I'd add is. I think

830
00:46:06,320 --> 00:46:10,560
Speaker 2: it comes down to really taking a look at what

831
00:46:11,719 --> 00:46:15,040
Speaker 2: really matters and what feels like a waste of time.

832
00:46:15,160 --> 00:46:18,719
Speaker 2: And I often find that so much of what we

833
00:46:18,760 --> 00:46:22,040
Speaker 2: get wrapped up in in our human feelings are so

834
00:46:22,200 --> 00:46:24,880
Speaker 2: based on ego and envy that don't really get us anywhere.

835
00:46:24,920 --> 00:46:27,200
Speaker 2: And I think for me, I try and get to

836
00:46:27,200 --> 00:46:28,920
Speaker 2: that point as quickly as I can, where I'm like,

837
00:46:29,360 --> 00:46:32,080
Speaker 2: does this matter? Do I really care? Is this going

838
00:46:32,120 --> 00:46:34,839
Speaker 2: to change my life? And I realized that even if

839
00:46:34,880 --> 00:46:37,440
Speaker 2: I solved this situation, it would not change my life,

840
00:46:37,840 --> 00:46:39,960
Speaker 2: and so why would I waste any more energy on

841
00:46:40,040 --> 00:46:42,520
Speaker 2: it when I could be building something beautiful over here?

842
00:46:42,560 --> 00:46:46,440
Speaker 2: And that's usually my personal go to where I realized

843
00:46:46,480 --> 00:46:50,160
Speaker 2: that whether it's someone disrespecting me or whether it's some

844
00:46:50,200 --> 00:46:54,359
Speaker 2: sort of fallout, even if I solved it, first of all,

845
00:46:54,360 --> 00:46:56,000
Speaker 2: I don't think I could solve it even if I tried.

846
00:46:56,600 --> 00:46:58,640
Speaker 2: Even if I did solve it wouldn't change the quality

847
00:46:58,680 --> 00:47:00,520
Speaker 2: of my life that much. So why give it so

848
00:47:00,640 --> 00:47:02,920
Speaker 2: much waiting and why give it so much value?

849
00:47:03,080 --> 00:47:06,800
Speaker 1: It's so profound which you're describing today, and it's reminded

850
00:47:06,840 --> 00:47:11,160
Speaker 1: me a bit of your Princeton commencement speech because I

851
00:47:11,200 --> 00:47:14,960
Speaker 1: think you had that opportunity with these graduates in twenty

852
00:47:15,040 --> 00:47:17,320
Speaker 1: twenty five to share with them some of the things

853
00:47:17,360 --> 00:47:22,000
Speaker 1: you've learned. And that piece of people pleasing I want

854
00:47:22,000 --> 00:47:25,760
Speaker 1: to highlight for a moment, because a lot of folks

855
00:47:26,400 --> 00:47:29,560
Speaker 1: learned people pleasing as a way to adapt to a

856
00:47:29,640 --> 00:47:34,160
Speaker 1: chaotic home environment, especially if you were quite young when

857
00:47:34,160 --> 00:47:37,160
Speaker 1: you were exposed to some sort of traumatic experience. And

858
00:47:37,800 --> 00:47:40,879
Speaker 1: you know, sixty percent of men have that, seventy percent

859
00:47:40,960 --> 00:47:44,839
Speaker 1: of women had that as children. The stress response comes

860
00:47:44,880 --> 00:47:46,960
Speaker 1: out in different ways. We think of it as fight

861
00:47:47,040 --> 00:47:51,680
Speaker 1: or flight, but it's actually much broader. It's fight, flight, freeze,

862
00:47:51,840 --> 00:47:55,759
Speaker 1: and fawn. People pleasing is a form of stress response

863
00:47:56,200 --> 00:48:01,239
Speaker 1: where you are abandoning yourself to be in relationship with

864
00:48:01,280 --> 00:48:04,319
Speaker 1: someone else. So it's an old pattern that we often

865
00:48:04,360 --> 00:48:08,279
Speaker 1: have to unlearn. And it's through this process that you're

866
00:48:08,280 --> 00:48:14,799
Speaker 1: describing of coming up against that frustration being triggered like

867
00:48:14,800 --> 00:48:17,840
Speaker 1: with a family member or friend, that you started to

868
00:48:17,880 --> 00:48:21,960
Speaker 1: see that pattern. And then I love how you described

869
00:48:22,239 --> 00:48:27,160
Speaker 1: what I think of as radical self responsibility to look

870
00:48:27,200 --> 00:48:29,120
Speaker 1: at your side of the street and to look at

871
00:48:29,120 --> 00:48:33,799
Speaker 1: what you can clean up. No, I've gone through a

872
00:48:33,840 --> 00:48:37,680
Speaker 1: twelve step process with food. I used to have a

873
00:48:37,800 --> 00:48:42,279
Speaker 1: very dysregulated relationship with food until I turned forty. And

874
00:48:42,640 --> 00:48:46,759
Speaker 1: part of twelve step is really looking at your side

875
00:48:46,760 --> 00:48:49,600
Speaker 1: of the street and cleaning it up. And another thing

876
00:48:49,640 --> 00:48:54,759
Speaker 1: that we learned that was so surprising to me was

877
00:48:54,800 --> 00:49:01,400
Speaker 1: that if you have to choose in a situation with

878
00:49:01,440 --> 00:49:07,800
Speaker 1: someone else between guilt or resentment, you should choose guilt.

879
00:49:09,040 --> 00:49:11,000
Speaker 1: Now as a mother, that was really hard for me

880
00:49:11,080 --> 00:49:15,680
Speaker 1: to do because that's not what I chose for most

881
00:49:15,680 --> 00:49:21,400
Speaker 1: of my life. And yet it's a way of witnessing

882
00:49:21,640 --> 00:49:26,920
Speaker 1: the way that you tend to make decisions, especially decisions

883
00:49:26,920 --> 00:49:31,960
Speaker 1: that lead to resentment, that then are a signal you

884
00:49:32,040 --> 00:49:46,960
Speaker 1: might need to set a boundary.

885
00:49:49,960 --> 00:49:52,799
Speaker 2: As a mother of two yourself, I wanted to ask

886
00:49:52,840 --> 00:49:56,120
Speaker 2: you about the homeowner shifts that we all go through

887
00:49:56,160 --> 00:50:00,200
Speaker 2: from being teenagers to twenty year olds to thirty year

888
00:50:00,200 --> 00:50:03,839
Speaker 2: olds to four year olds. What are the decades that

889
00:50:03,920 --> 00:50:08,120
Speaker 2: have the biggest hormonal shifts in our lives that we're

890
00:50:08,800 --> 00:50:10,239
Speaker 2: not paying enough attention to.

891
00:50:10,520 --> 00:50:13,160
Speaker 1: Yeah, well, the first decade is ten to twenty, and

892
00:50:13,160 --> 00:50:15,960
Speaker 1: that's when most of us are going through puberty. If

893
00:50:16,000 --> 00:50:20,480
Speaker 1: you're healthy, you're not exposed to excessive endocrine disruptors, and

894
00:50:20,560 --> 00:50:25,880
Speaker 1: that's a time of a lot of volatility. So boys

895
00:50:26,160 --> 00:50:30,240
Speaker 1: become men, they go through the puberty process, they start

896
00:50:30,239 --> 00:50:35,960
Speaker 1: making more testosterone, their voice deepens. Women girls go through

897
00:50:36,320 --> 00:50:40,759
Speaker 1: puberty and they start to menstruate. The systems that control this,

898
00:50:41,320 --> 00:50:44,000
Speaker 1: which are mostly in the brain, that the almost pituitary

899
00:50:44,320 --> 00:50:47,240
Speaker 1: and how they talk to the adrenals and also the gonads,

900
00:50:47,400 --> 00:50:51,760
Speaker 1: so over eas and women testes in men, that system

901
00:50:51,880 --> 00:50:56,920
Speaker 1: is immature ten to twenty. Now we often intervene in

902
00:50:56,960 --> 00:51:00,759
Speaker 1: that time period, which I don't agree with, So I

903
00:51:00,880 --> 00:51:03,080
Speaker 1: like to give a lot of room for this control

904
00:51:03,120 --> 00:51:05,759
Speaker 1: system to get set up. I'm not a big fan

905
00:51:06,040 --> 00:51:09,280
Speaker 1: of giving birth control pills as an example to girls

906
00:51:09,320 --> 00:51:13,319
Speaker 1: who have acne or regular periods or painful periods. There's

907
00:51:13,360 --> 00:51:15,880
Speaker 1: so many other ways that we can work with lifestyle

908
00:51:16,040 --> 00:51:20,480
Speaker 1: first to address that. So right now, millions of girls

909
00:51:20,560 --> 00:51:23,120
Speaker 1: between ten and twenty get started on birth control pills.

910
00:51:23,280 --> 00:51:26,239
Speaker 1: Hopefully we'll talk more about this and why I think

911
00:51:26,280 --> 00:51:28,840
Speaker 1: that is the number one hormone disruptor that we have

912
00:51:28,960 --> 00:51:33,120
Speaker 1: in this country. And then if you look twenty to thirty,

913
00:51:33,280 --> 00:51:36,720
Speaker 1: that's the period where your control system for hormones becomes

914
00:51:36,800 --> 00:51:42,399
Speaker 1: more stabilized, so women often have more regular mensies. Men

915
00:51:42,560 --> 00:51:46,680
Speaker 1: reach their peak testosterone and so they often have a

916
00:51:46,680 --> 00:51:49,879
Speaker 1: lot of vigor. It's why athletes, you know, I take

917
00:51:49,920 --> 00:51:53,600
Speaker 1: care of NBA players, and twenty to thirty is really

918
00:51:53,600 --> 00:51:58,560
Speaker 1: when they're at their peak, so performance, it's a time

919
00:51:58,600 --> 00:52:03,080
Speaker 1: where you recover better from exercise. It's a great place

920
00:52:03,160 --> 00:52:08,840
Speaker 1: to establish critical habits, like with food, with sleep, because

921
00:52:08,880 --> 00:52:10,920
Speaker 1: if you don't sleep well, you're going to fall down

922
00:52:10,960 --> 00:52:14,280
Speaker 1: a hormonal flight of stairs at some point. So that's

923
00:52:14,360 --> 00:52:17,080
Speaker 1: when I think people really need to dial in some

924
00:52:17,200 --> 00:52:20,560
Speaker 1: of the boring basics that really sets you up for

925
00:52:20,600 --> 00:52:24,160
Speaker 1: the kind of hormonal homeostasis that we're talking about now.

926
00:52:24,880 --> 00:52:28,520
Speaker 1: In your late twenties, some hormones can start to decline,

927
00:52:29,160 --> 00:52:32,960
Speaker 1: and some of us fertility can start to decline, egg quality,

928
00:52:33,080 --> 00:52:37,600
Speaker 1: sperm quality. So thirty to forty is when I like

929
00:52:37,680 --> 00:52:43,160
Speaker 1: for people to really focus on noticing any early signals

930
00:52:43,200 --> 00:52:47,280
Speaker 1: of change. So that might be in a woman looking

931
00:52:47,320 --> 00:52:51,080
Speaker 1: at your day three of the cycle. Estra dial and

932
00:52:51,320 --> 00:52:54,920
Speaker 1: follicle stimulating hormone FSAH is one of those control hormones

933
00:52:54,960 --> 00:52:57,759
Speaker 1: from the brain, looking at your estrogen to make sure

934
00:52:57,760 --> 00:53:02,120
Speaker 1: it's not too high, not too low, looking at testosterone,

935
00:53:02,560 --> 00:53:04,920
Speaker 1: So for men, they may want to check their sperm

936
00:53:05,000 --> 00:53:07,359
Speaker 1: quality at that time, they may want to look at

937
00:53:07,360 --> 00:53:11,960
Speaker 1: a baseline testosterone level free and total. So that's when

938
00:53:12,000 --> 00:53:14,800
Speaker 1: things start to get out of whack. And then after

939
00:53:14,960 --> 00:53:19,720
Speaker 1: forty that's when women especially start to have symptoms of perimenopause.

940
00:53:20,320 --> 00:53:23,719
Speaker 1: And there's more than one hundred plus symptoms associated with that.

941
00:53:24,320 --> 00:53:32,920
Speaker 1: Mood swings, irritability, sleeplessness, noticing that your memory might be changing.

942
00:53:33,120 --> 00:53:35,160
Speaker 1: You know, you lose your phone, you lose your keys.

943
00:53:35,560 --> 00:53:39,360
Speaker 1: So perimenopause is another critical piece to think about. But

944
00:53:39,719 --> 00:53:42,360
Speaker 1: there's a myth that your hormones don't change until you

945
00:53:42,360 --> 00:53:45,560
Speaker 1: go through perimenopause and menopause or antipause for men. The

946
00:53:45,600 --> 00:53:49,560
Speaker 1: truth is it changes decades before that, So we want

947
00:53:49,600 --> 00:53:51,640
Speaker 1: to be paying attention throughout what.

948
00:53:51,600 --> 00:53:53,600
Speaker 2: Was the male home ONWNE word change. I've never heard

949
00:53:53,640 --> 00:53:55,480
Speaker 2: that ever, anthropause, I've never heard that.

950
00:53:55,640 --> 00:53:57,640
Speaker 1: I'm glad you haven't heard of it, because that probably

951
00:53:57,640 --> 00:54:00,640
Speaker 1: means your testosterone is good. So a lot of people

952
00:54:00,840 --> 00:54:06,879
Speaker 1: call andropause male menopause, and it's when testosterone starts to decline.

953
00:54:07,080 --> 00:54:09,160
Speaker 1: We're seeing this in younger and younger men.

954
00:54:09,360 --> 00:54:09,600
Speaker 2: Why.

955
00:54:10,600 --> 00:54:13,840
Speaker 1: We think it's related to stress, like the amount of

956
00:54:13,840 --> 00:54:16,720
Speaker 1: stress that we're managing. We think it's also related to

957
00:54:16,719 --> 00:54:21,480
Speaker 1: toxins endocrine disruptors, things like bisphenol a as an example

958
00:54:21,520 --> 00:54:24,560
Speaker 1: of something that can lower your testosterone being exposed to

959
00:54:24,640 --> 00:54:28,080
Speaker 1: forever chemicals. I know you talked to Dirshunshop about these.

960
00:54:28,880 --> 00:54:33,719
Speaker 1: So when it comes to men, the hormonal change of

961
00:54:33,760 --> 00:54:37,640
Speaker 1: andropause is gradual and it can sometimes fly below the radar,

962
00:54:37,960 --> 00:54:42,160
Speaker 1: Whereas for women, the change in progesterone that kicks off

963
00:54:42,200 --> 00:54:45,200
Speaker 1: the start of ery menopause and then the decline in

964
00:54:45,400 --> 00:54:48,919
Speaker 1: estrogen is much more sudden. So that's why it tends

965
00:54:48,920 --> 00:54:50,560
Speaker 1: to trigger so many more symptoms.

966
00:54:51,040 --> 00:54:53,440
Speaker 2: I wanted to dive into something you mentioned earlier, which

967
00:54:53,520 --> 00:54:55,840
Speaker 2: was around birth control, because I think this is a

968
00:54:55,880 --> 00:54:59,640
Speaker 2: big topic for our community and our audience. And you

969
00:54:59,680 --> 00:55:03,640
Speaker 2: mentioned there that so many teenage women get given birth

970
00:55:03,640 --> 00:55:07,120
Speaker 2: control or expression for acne. Why was birth control ever

971
00:55:07,200 --> 00:55:11,640
Speaker 2: given for acne or anything else that wasn't connected to

972
00:55:11,680 --> 00:55:12,280
Speaker 2: birth control?

973
00:55:12,520 --> 00:55:15,800
Speaker 1: Yeah, the number of reasons that clinicians prescribe birth control

974
00:55:15,800 --> 00:55:19,239
Speaker 1: pills has broadened over time. So when it was first developed,

975
00:55:19,320 --> 00:55:23,319
Speaker 1: it was for contraception, and it's very effective for contraception,

976
00:55:23,480 --> 00:55:28,239
Speaker 1: it's about ninety percent effective. You have to be a

977
00:55:28,239 --> 00:55:30,640
Speaker 1: perfect user, like take it at the right time each day.

978
00:55:31,400 --> 00:55:34,560
Speaker 1: But what happened was that the pharmaceutical companies that make

979
00:55:34,680 --> 00:55:39,320
Speaker 1: birth control pills started to look, especially as their pills

980
00:55:39,400 --> 00:55:44,399
Speaker 1: became off patent, look for other reasons to prescribe it.

981
00:55:44,920 --> 00:55:47,680
Speaker 1: And I'm an ogun, so I was taught all these

982
00:55:47,719 --> 00:55:53,120
Speaker 1: other indications besides contraception to prescribe it. So that includes acne.

983
00:55:53,280 --> 00:55:56,560
Speaker 1: Why does it help with acne? Because the birth control

984
00:55:56,600 --> 00:56:02,319
Speaker 1: pill raises this intermediate hormone sex hormone binding globulin and

985
00:56:02,360 --> 00:56:07,719
Speaker 1: that drops the bodies testosterone level and that reduces acne.

986
00:56:07,719 --> 00:56:12,120
Speaker 1: That's related to high testosterone. Now, a lot of teenagers,

987
00:56:12,200 --> 00:56:16,040
Speaker 1: women in their twenties and thirties have breakouts, they have acne.

988
00:56:16,360 --> 00:56:18,839
Speaker 1: Some of it is driven by testosterone, not all of it,

989
00:56:19,400 --> 00:56:21,439
Speaker 1: and so going on the birth control bill can help.

990
00:56:22,080 --> 00:56:24,480
Speaker 1: But there's also lifestyle medicine that you could do to

991
00:56:24,560 --> 00:56:29,320
Speaker 1: address that. It's given for painful periods. It's another reason

992
00:56:29,400 --> 00:56:33,920
Speaker 1: that makes me crazy because we know that the reason

993
00:56:33,960 --> 00:56:38,719
Speaker 1: why women have painful periods is something called Prostaclandins are

994
00:56:38,719 --> 00:56:43,279
Speaker 1: produced in the uterus, the muscle of the womb, and

995
00:56:43,719 --> 00:56:47,879
Speaker 1: you can reduce the prostaglandins by having more and Mega

996
00:56:47,920 --> 00:56:59,280
Speaker 1: threes in your diet. So eating smash fish, for instance, salmon, anchovies, mackerel, sardines, herring,

997
00:56:59,719 --> 00:57:03,920
Speaker 1: all those things help to reduce prostac landin's and if

998
00:57:03,920 --> 00:57:06,840
Speaker 1: you reduce inflammation, it can help you with painful periods.

999
00:57:07,000 --> 00:57:09,239
Speaker 2: Way, so you're saying that women don't always have to

1000
00:57:09,280 --> 00:57:10,320
Speaker 2: have painful periods.

1001
00:57:10,520 --> 00:57:14,560
Speaker 1: No, And this idea that pain is a normal part

1002
00:57:14,600 --> 00:57:17,120
Speaker 1: of being female and cycling is a myth that we

1003
00:57:17,240 --> 00:57:20,600
Speaker 1: totally have to bust because it's not normal for your

1004
00:57:20,640 --> 00:57:21,360
Speaker 1: periods to hurt.

1005
00:57:21,760 --> 00:57:25,640
Speaker 2: Wow, I mean that feels like pretty shocking information. Like,

1006
00:57:25,680 --> 00:57:28,880
Speaker 2: I mean, I feel like that's a myth that well,

1007
00:57:28,880 --> 00:57:31,760
Speaker 2: that's at least a belief that has been around for

1008
00:57:31,800 --> 00:57:32,560
Speaker 2: a long time, and.

1009
00:57:32,840 --> 00:57:34,840
Speaker 1: It's been for a long time. And I feel like

1010
00:57:35,000 --> 00:57:38,480
Speaker 1: if if boys and men suffered the way that women

1011
00:57:38,880 --> 00:57:41,400
Speaker 1: do with painful periods, we would assault it a long

1012
00:57:41,440 --> 00:57:46,480
Speaker 1: time ago. So the way that you eat, the supplements

1013
00:57:46,480 --> 00:57:49,240
Speaker 1: that you take can really make a difference in terms

1014
00:57:49,280 --> 00:57:53,320
Speaker 1: of painful periods. So even taking a Mega threes at

1015
00:57:53,320 --> 00:57:56,080
Speaker 1: a dose of one thousand to two thousand milligrams can help.

1016
00:57:56,400 --> 00:57:59,840
Speaker 1: Having a diet that reduces inflammation not just when you

1017
00:57:59,840 --> 00:58:02,760
Speaker 1: have period, but really for the week or two before

1018
00:58:03,320 --> 00:58:05,520
Speaker 1: really makes the difference in terms of painful periods.

1019
00:58:05,920 --> 00:58:09,080
Speaker 2: What are the lifestyle choices that people could change for

1020
00:58:09,640 --> 00:58:12,280
Speaker 2: acne and irregular periods instead of going on the pill.

1021
00:58:12,720 --> 00:58:14,560
Speaker 1: When it comes to acne, I mean, first of all,

1022
00:58:14,760 --> 00:58:17,200
Speaker 1: know the root cause, so run a hormone panel, n

1023
00:58:17,320 --> 00:58:20,760
Speaker 1: see is it pcos, is something else that's driving it.

1024
00:58:21,080 --> 00:58:23,120
Speaker 1: But when it comes to acne, you know, a common

1025
00:58:23,200 --> 00:58:27,840
Speaker 1: cause of acne is having too much inflammation in the body.

1026
00:58:27,880 --> 00:58:30,360
Speaker 1: I think of it Jay kind of like a frat party,

1027
00:58:30,560 --> 00:58:32,160
Speaker 1: you know, sort of this party that's happening in the

1028
00:58:32,160 --> 00:58:35,000
Speaker 1: body that's going on too long. The party was fun initially,

1029
00:58:35,040 --> 00:58:36,960
Speaker 1: and then it causes a problem when it goes on

1030
00:58:37,080 --> 00:58:40,840
Speaker 1: for more than three days. So having an anti inflammatory diet,

1031
00:58:41,040 --> 00:58:44,760
Speaker 1: cutting out gluten, cutting out dairy, reducing sugar can make

1032
00:58:44,800 --> 00:58:49,280
Speaker 1: a big difference when it comes to acne. With painful periods,

1033
00:58:50,720 --> 00:58:53,360
Speaker 1: we think about the prostac landings as a driver of

1034
00:58:53,400 --> 00:58:57,000
Speaker 1: painful periods, but there's also ten percent of women who

1035
00:58:57,040 --> 00:59:02,840
Speaker 1: have endometriosis as a cause of painful periods or addnomiosis,

1036
00:59:02,880 --> 00:59:07,600
Speaker 1: which is where you have endometrial cells growing in the

1037
00:59:07,680 --> 00:59:11,600
Speaker 1: muscle of theaterists and it causes pain. In those situations,

1038
00:59:11,600 --> 00:59:13,280
Speaker 1: you want to get a diagnosis and you want to

1039
00:59:13,280 --> 00:59:15,400
Speaker 1: get it treated, and there's lots of ways that you

1040
00:59:15,400 --> 00:59:18,560
Speaker 1: can deal with it using lifestyle medicine. You may end

1041
00:59:18,640 --> 00:59:20,360
Speaker 1: up on the birth control bill that might be the

1042
00:59:20,360 --> 00:59:27,520
Speaker 1: best solution, but there's also surgical options, even laparoscopic methods

1043
00:59:27,560 --> 00:59:31,560
Speaker 1: that can treat the underlying cause. So there's lots of

1044
00:59:31,560 --> 00:59:33,240
Speaker 1: ways of dealing with it. You don't have to jump

1045
00:59:33,240 --> 00:59:35,320
Speaker 1: to the birth control bill. And I think the part

1046
00:59:35,360 --> 00:59:38,720
Speaker 1: that bugs me the most, that troubles me the most deeply,

1047
00:59:39,480 --> 00:59:44,760
Speaker 1: is that we prescribe birth control pills to girls and

1048
00:59:44,800 --> 00:59:50,240
Speaker 1: women without giving them full informed consent about the consequences.

1049
00:59:50,840 --> 00:59:54,200
Speaker 2: What should women know about the long term consequences of

1050
00:59:54,240 --> 00:59:55,240
Speaker 2: birth control pills.

1051
00:59:55,400 --> 00:59:57,600
Speaker 1: They need to know first that it reduces sex hormone

1052
00:59:57,640 --> 01:00:01,080
Speaker 1: binding globulince, so that SHBG, something you can measure in

1053
01:00:01,080 --> 01:00:04,160
Speaker 1: your blood, is kind of like a sponge in the blood,

1054
01:00:04,360 --> 01:00:07,720
Speaker 1: so it soaks up your free testosterone. When you go

1055
01:00:07,760 --> 01:00:11,640
Speaker 1: on the birth control bill, some women don't notice any

1056
01:00:11,680 --> 01:00:14,720
Speaker 1: problem with their testosterone dropping as a result of sex

1057
01:00:14,800 --> 01:00:18,600
Speaker 1: hormon binding globulin going up, but other women do so

1058
01:00:18,640 --> 01:00:22,320
Speaker 1: about twenty five percent have decreased libido or vaginal dryness

1059
01:00:22,400 --> 01:00:27,000
Speaker 1: because their testosterone is lower. Now, in women with acne

1060
01:00:27,120 --> 01:00:30,680
Speaker 1: that's caused by testosterone, that's potentially a good thing to

1061
01:00:30,760 --> 01:00:33,840
Speaker 1: drop their testosterone. But here's the part that most women

1062
01:00:33,880 --> 01:00:38,280
Speaker 1: don't know. When you raise sex hormone binding globulin by

1063
01:00:38,320 --> 01:00:40,840
Speaker 1: going on the birth control pill, and then you come

1064
01:00:40,880 --> 01:00:44,600
Speaker 1: off of the pill a year later, the sex hormon

1065
01:00:44,640 --> 01:00:48,480
Speaker 1: binding globulin is still elevated, not quite as high as

1066
01:00:48,520 --> 01:00:50,880
Speaker 1: it was on the birth control bill, but it's still high.

1067
01:00:51,520 --> 01:00:54,920
Speaker 1: So we're changing the hormone balance in women in a

1068
01:00:54,960 --> 01:00:59,520
Speaker 1: way that may not be completely reversible. So that's one piece.

1069
01:01:00,040 --> 01:01:04,120
Speaker 1: Another piece is that the birth control pill can raise inflammation.

1070
01:01:04,960 --> 01:01:08,800
Speaker 1: So if you use a marker of inflammation like high

1071
01:01:08,800 --> 01:01:12,960
Speaker 1: sensitivity zeractive protein, I know you run function tests, so

1072
01:01:13,240 --> 01:01:16,200
Speaker 1: I know you measure your hsc ORP. So we know

1073
01:01:16,240 --> 01:01:19,240
Speaker 1: the birth control pill can double to triple the level

1074
01:01:19,280 --> 01:01:21,720
Speaker 1: of inflammation in the body. And a lot of women

1075
01:01:21,720 --> 01:01:27,720
Speaker 1: don't realize that a third factor is micronutrient depletion. So

1076
01:01:27,760 --> 01:01:31,240
Speaker 1: that means the birth control pill, just by blocking some

1077
01:01:31,280 --> 01:01:34,800
Speaker 1: of these normal hormonal pathways in the body can deplete

1078
01:01:34,880 --> 01:01:39,240
Speaker 1: you in certain nutrients that are really important magnesium, co

1079
01:01:39,400 --> 01:01:43,960
Speaker 1: Q ten, vitamin bs like B two, B six, B nine,

1080
01:01:44,080 --> 01:01:50,080
Speaker 1: B twelve. It can cause problems with mitochondrial function. And

1081
01:01:50,120 --> 01:01:53,360
Speaker 1: so this is never part of the informed consent, and

1082
01:01:53,400 --> 01:01:55,560
Speaker 1: I think it should be like we should have eyes

1083
01:01:55,600 --> 01:02:00,080
Speaker 1: wide open going in and seeing what can result. Now,

1084
01:02:00,520 --> 01:02:03,600
Speaker 1: the microbiome can also be affected by the birth control bill.

1085
01:02:03,680 --> 01:02:08,560
Speaker 1: In fact, one autoimmune disease Crohn's disease, the risk of

1086
01:02:08,600 --> 01:02:11,360
Speaker 1: it is increased by going on the birth control bill.

1087
01:02:11,840 --> 01:02:15,160
Speaker 1: But women who get diagnosed with Crowns disease often don't

1088
01:02:15,160 --> 01:02:17,440
Speaker 1: get asked, hey, did you get started on the birth

1089
01:02:17,480 --> 01:02:21,160
Speaker 1: control pill when you're sixteen? So I think women deserve

1090
01:02:21,920 --> 01:02:25,240
Speaker 1: to have choice. I'm not removing the choice of birth

1091
01:02:25,280 --> 01:02:28,080
Speaker 1: control bills. There's time and a place for it. But

1092
01:02:28,160 --> 01:02:31,120
Speaker 1: I think women need to know what the risks are.

1093
01:02:32,120 --> 01:02:35,880
Speaker 2: I mean, hearing that feels scary, I mean the amount

1094
01:02:35,920 --> 01:02:38,760
Speaker 2: of you know, there's not just one or two or

1095
01:02:38,800 --> 01:02:42,240
Speaker 2: three side effects. I mean there's so many consequences that

1096
01:02:42,280 --> 01:02:45,160
Speaker 2: you just ruled off. If a woman has been on

1097
01:02:45,200 --> 01:02:50,200
Speaker 2: the birth control pill since she was a teenager and

1098
01:02:50,640 --> 01:02:54,040
Speaker 2: she wants to reverse some of this that's happened to her.

1099
01:02:54,040 --> 01:02:55,200
Speaker 2: What should she be doing.

1100
01:02:55,480 --> 01:02:57,120
Speaker 1: Well, there's a lot of things you can do. So

1101
01:02:57,640 --> 01:03:00,960
Speaker 1: first with the micronutrient depletions, that's probably the easiest place.

1102
01:03:01,440 --> 01:03:05,160
Speaker 1: Start a multivitamin. Now, you could measure and see if

1103
01:03:05,200 --> 01:03:07,880
Speaker 1: you're depleted in any of these micro nutrients and then

1104
01:03:07,920 --> 01:03:11,440
Speaker 1: adjust supplements to address that or your food. But I

1105
01:03:11,440 --> 01:03:16,160
Speaker 1: would say the simplest hack is to take a multi vitamin.

1106
01:03:17,360 --> 01:03:20,400
Speaker 1: The other thing that women can do is they can

1107
01:03:21,200 --> 01:03:25,680
Speaker 1: measure inflammation in their body, and if their inflammation is increased,

1108
01:03:26,240 --> 01:03:28,000
Speaker 1: they can address it. You can address it with an

1109
01:03:28,000 --> 01:03:32,200
Speaker 1: anti inflammatory diet. As an example, if you're someone who

1110
01:03:32,520 --> 01:03:37,760
Speaker 1: is having low testosterone symptoms, you can measure your free

1111
01:03:37,800 --> 01:03:42,320
Speaker 1: and total testosterone. You can measure your sex hormone bining globulin.

1112
01:03:42,640 --> 01:03:46,080
Speaker 1: See if you're one of those women who's affected. Now,

1113
01:03:46,160 --> 01:03:47,800
Speaker 1: there are some women who can stay on the birth

1114
01:03:47,840 --> 01:03:50,280
Speaker 1: control pill and they can address some of these side effects,

1115
01:03:50,640 --> 01:03:53,360
Speaker 1: but then there are other women who say I'm done

1116
01:03:53,360 --> 01:03:56,360
Speaker 1: with this. Like the one that really gets women is

1117
01:03:56,400 --> 01:04:00,000
Speaker 1: that the birth control pill can shrink the glitteris by

1118
01:03:59,800 --> 01:04:03,760
Speaker 1: twenty percent twenty percent. Now, most women do not want that.

1119
01:04:04,200 --> 01:04:06,520
Speaker 1: So if I have a woman who's on the fence,

1120
01:04:06,560 --> 01:04:08,920
Speaker 1: she's not sure if she wants to continue the pill,

1121
01:04:09,320 --> 01:04:13,960
Speaker 1: that often seals the deal. So what I usually advise

1122
01:04:14,120 --> 01:04:16,520
Speaker 1: women who are interested in coming off of the birth

1123
01:04:16,560 --> 01:04:20,200
Speaker 1: control pill but they still need contraception, is to choose

1124
01:04:20,200 --> 01:04:23,280
Speaker 1: something that's non hormonal, like the copper eud.

1125
01:04:23,880 --> 01:04:26,120
Speaker 2: It seems like a homemones is something that shouldn't be

1126
01:04:26,200 --> 01:04:29,080
Speaker 2: artificially messed with because there's so much going on anyway,

1127
01:04:29,120 --> 01:04:31,760
Speaker 2: and there's so many shifts that are going on decade

1128
01:04:31,760 --> 01:04:34,640
Speaker 2: by decade by decade that when you start playing around

1129
01:04:34,680 --> 01:04:36,440
Speaker 2: with it, there are so many long term effects. And

1130
01:04:36,480 --> 01:04:39,280
Speaker 2: I wanted to ask you, does the birth control pill

1131
01:04:39,320 --> 01:04:40,320
Speaker 2: affect fertility?

1132
01:04:40,880 --> 01:04:45,640
Speaker 1: So the effect on fertility is mixed. There are some women,

1133
01:04:46,080 --> 01:04:48,120
Speaker 1: you know, I've been taking care of women for thirty years.

1134
01:04:48,360 --> 01:04:50,400
Speaker 1: There are some women who come off the birth control

1135
01:04:50,400 --> 01:04:53,720
Speaker 1: pill and it takes some a year longer to get

1136
01:04:53,760 --> 01:04:57,840
Speaker 1: back into a normal ovulatory pattern where they're producing an

1137
01:04:57,840 --> 01:05:00,440
Speaker 1: egg each month. There are other wa men who come

1138
01:05:00,480 --> 01:05:02,600
Speaker 1: off the pill and they get pregnant right away. I mean,

1139
01:05:02,600 --> 01:05:04,880
Speaker 1: there are women who get pregnant on the pill. So

1140
01:05:05,520 --> 01:05:08,160
Speaker 1: there are some women in whom fertility is affected in

1141
01:05:08,160 --> 01:05:09,680
Speaker 1: some women for whom it is not.

1142
01:05:10,560 --> 01:05:13,200
Speaker 2: And what do you think that is? What do we

1143
01:05:13,320 --> 01:05:16,000
Speaker 2: know that that is what's making a difference day? Is

1144
01:05:16,040 --> 01:05:18,479
Speaker 2: it health in different areas? Is it?

1145
01:05:19,160 --> 01:05:22,200
Speaker 1: I don't know that we understand it completely, ja. I

1146
01:05:22,280 --> 01:05:23,760
Speaker 1: mean this is part of the work I do in

1147
01:05:23,840 --> 01:05:27,440
Speaker 1: precision medicine is trying to understand, you know, when you

1148
01:05:27,520 --> 01:05:30,880
Speaker 1: start a pill for somebody, whether it's the birth control

1149
01:05:30,880 --> 01:05:33,080
Speaker 1: bill or a statin, who are the people who are

1150
01:05:33,080 --> 01:05:36,840
Speaker 1: going to benefit the most with the few as side effects. Now,

1151
01:05:36,960 --> 01:05:40,880
Speaker 1: I was taught in mainstream medicine that you make a diagnosis,

1152
01:05:41,400 --> 01:05:46,600
Speaker 1: you know, someone who wants contraception or has endometriosis, and

1153
01:05:46,600 --> 01:05:50,840
Speaker 1: then you prescribe a pill. But that is really a

1154
01:05:50,880 --> 01:05:56,960
Speaker 1: way of practicing imprecision medicine. In precision medicine, we personalize,

1155
01:05:57,040 --> 01:06:01,080
Speaker 1: We understand the measurements for the individual, unerstand your values,

1156
01:06:01,200 --> 01:06:04,520
Speaker 1: and understand what might work the best for you before

1157
01:06:04,960 --> 01:06:07,960
Speaker 1: we have that knee jerk response to write a prescription

1158
01:06:08,080 --> 01:06:08,560
Speaker 1: for a bill.

1159
01:06:08,960 --> 01:06:11,240
Speaker 2: I think, I mean you mentioned function that that was

1160
01:06:11,240 --> 01:06:13,840
Speaker 2: one of the reasons why I invested in functional health

1161
01:06:13,960 --> 01:06:19,120
Speaker 2: was because I wanted people to have more precision in

1162
01:06:19,360 --> 01:06:22,840
Speaker 2: how they took their health into their own hands. And

1163
01:06:23,400 --> 01:06:25,360
Speaker 2: I just found it was so hard for people to

1164
01:06:25,360 --> 01:06:28,520
Speaker 2: get those kind of tests done and find access to it,

1165
01:06:28,600 --> 01:06:31,880
Speaker 2: and give people the ability to have their results and

1166
01:06:31,920 --> 01:06:34,040
Speaker 2: be able to talk to their doctor and say, hey,

1167
01:06:34,080 --> 01:06:36,800
Speaker 2: here's what I'm seeing. Here are my two hundred lab results,

1168
01:06:37,800 --> 01:06:41,440
Speaker 2: what looks odd and what doesn't. And it's hard. It's

1169
01:06:41,560 --> 01:06:45,240
Speaker 2: hard for people to have to own that process because

1170
01:06:45,240 --> 01:06:47,360
Speaker 2: if you're not educated and trained as a doctor or

1171
01:06:47,400 --> 01:06:50,080
Speaker 2: as a professional, it's even as for me, I find

1172
01:06:50,120 --> 01:06:53,439
Speaker 2: it so complex to look at all of these data

1173
01:06:53,480 --> 01:06:56,680
Speaker 2: points and make sense of it. And I feel fortunate

1174
01:06:56,800 --> 01:06:59,520
Speaker 2: enough to have good doctors and good professionals around me,

1175
01:06:59,600 --> 01:07:02,720
Speaker 2: but I felt at least as a starting point, functional

1176
01:07:02,720 --> 01:07:06,080
Speaker 2: health allowed people to have that and have the right conversation.

1177
01:07:06,640 --> 01:07:09,560
Speaker 1: It's a critical starting point, and it's you know, I

1178
01:07:09,600 --> 01:07:14,120
Speaker 1: think that putting the power of testing in the hands

1179
01:07:14,120 --> 01:07:18,000
Speaker 1: of the individual is critical because there are so many

1180
01:07:18,080 --> 01:07:21,320
Speaker 1: people who are failed by mainstream medicine. And I'm not

1181
01:07:21,400 --> 01:07:24,080
Speaker 1: throwing mainstream medicine under the bus. I trained in it.

1182
01:07:24,160 --> 01:07:26,160
Speaker 1: Some of my best friends are still working in the

1183
01:07:26,160 --> 01:07:29,120
Speaker 1: mainstream system. But there are a lot of people who

1184
01:07:29,200 --> 01:07:33,800
Speaker 1: are failed, who don't get in early diagnosis of autoimmune disease,

1185
01:07:34,200 --> 01:07:36,720
Speaker 1: who don't know that their thyroide is not working, who

1186
01:07:36,760 --> 01:07:39,160
Speaker 1: don't know that their cortisol is two to three times

1187
01:07:39,240 --> 01:07:41,720
Speaker 1: what it should be. So to put that testing in

1188
01:07:41,760 --> 01:07:44,680
Speaker 1: the hands of the individual, I think is so important.

1189
01:07:45,080 --> 01:07:49,480
Speaker 1: And you mentioned something else that I think is critical here,

1190
01:07:49,800 --> 01:07:54,800
Speaker 1: and that is, Yes, there's complexity to the hormone system,

1191
01:07:55,400 --> 01:08:00,200
Speaker 1: but there's also an exquisite simplicity And at one of

1192
01:08:00,200 --> 01:08:04,480
Speaker 1: the things that you know come back to the foundational

1193
01:08:04,600 --> 01:08:09,480
Speaker 1: aspects of a life well lived, of lifestyle that's managed

1194
01:08:10,000 --> 01:08:14,160
Speaker 1: for the individual help you with your hormones. So yes,

1195
01:08:14,240 --> 01:08:18,280
Speaker 1: there's complexity, but there's also a simplicity here. You know,

1196
01:08:18,400 --> 01:08:20,599
Speaker 1: getting the right amount of sleep seven to eight point

1197
01:08:20,640 --> 01:08:24,320
Speaker 1: five hours every night, tracking your deep sleep, tracking your

1198
01:08:24,360 --> 01:08:27,280
Speaker 1: rem sleep, Knowing how long it takes you to fall asleep.

1199
01:08:27,760 --> 01:08:30,400
Speaker 1: Normal is ten to twenty minutes. If you're falling asleep

1200
01:08:30,439 --> 01:08:33,720
Speaker 1: before ten minutes, you probably have sleep debt. Knowing what's

1201
01:08:33,760 --> 01:08:38,520
Speaker 1: going on with your heart rate variability, Knowing about relationships

1202
01:08:38,520 --> 01:08:41,760
Speaker 1: and how critical they are to your hormonal balance. Knowing

1203
01:08:41,800 --> 01:08:44,880
Speaker 1: about your metabolic health because more than ninety three percent

1204
01:08:44,880 --> 01:08:49,080
Speaker 1: of Americans are metabolically unhealthy. So not outsourcing that to

1205
01:08:49,120 --> 01:08:53,120
Speaker 1: your doctor because you're really your best your best doctor, right,

1206
01:08:53,200 --> 01:08:55,160
Speaker 1: I mean, you spend less than one percent of your

1207
01:08:55,200 --> 01:08:58,160
Speaker 1: time in a doctor's office, So living your life and

1208
01:08:58,240 --> 01:09:01,760
Speaker 1: kind of tracking how these measurements can reflect the way

1209
01:09:01,760 --> 01:09:04,040
Speaker 1: that you're living your life and then allowing you to

1210
01:09:04,080 --> 01:09:07,720
Speaker 1: course correct and code switch. That's very empowering.

1211
01:09:08,040 --> 01:09:10,400
Speaker 2: You're so right that what you just said really hit me.

1212
01:09:10,479 --> 01:09:12,479
Speaker 2: The idea that you only spend one percent of your

1213
01:09:12,479 --> 01:09:14,960
Speaker 2: time in your doctor's office and to expect that one

1214
01:09:15,000 --> 01:09:18,360
Speaker 2: percent to positively impact the nineteen nine percent of life.

1215
01:09:18,600 --> 01:09:21,120
Speaker 1: Well that and I mean the cool thing here is

1216
01:09:21,120 --> 01:09:24,599
Speaker 1: that I feel like younger people are changing this, which

1217
01:09:24,680 --> 01:09:27,920
Speaker 1: I totally love. You know, like, I'm I'm gen X,

1218
01:09:28,479 --> 01:09:36,800
Speaker 1: and my generation was okay with being dismissed by physicians.

1219
01:09:36,960 --> 01:09:40,320
Speaker 1: I mean not totally, but baby boomers especially, But it's

1220
01:09:40,320 --> 01:09:44,120
Speaker 1: the younger generation that is really wanting to own their

1221
01:09:44,160 --> 01:09:48,240
Speaker 1: health and participate it in a way that we've never

1222
01:09:48,240 --> 01:09:52,640
Speaker 1: seen before. Millennials, gen Z. They're saying, you know, this

1223
01:09:52,800 --> 01:09:55,040
Speaker 1: idea that I go to see a doctor once a year,

1224
01:09:55,160 --> 01:09:58,360
Speaker 1: and that's when I get a few hormone tests. Hormone

1225
01:09:58,400 --> 01:10:01,240
Speaker 1: tests or they get told by the doctor, oh no,

1226
01:10:01,360 --> 01:10:05,439
Speaker 1: we don't check hormones. They vary too much. No, They're like,

1227
01:10:05,600 --> 01:10:08,320
Speaker 1: that's not how I want to live my life. I

1228
01:10:08,360 --> 01:10:09,240
Speaker 1: want a different bath.

1229
01:10:09,520 --> 01:10:29,639
Speaker 2: Absolutely, there's a growing movement for natural birth control, especially

1230
01:10:29,640 --> 01:10:33,360
Speaker 2: amongst younger people, or ditching the pills. So what are

1231
01:10:33,400 --> 01:10:36,280
Speaker 2: the most effective forms of natural birth control and are

1232
01:10:36,280 --> 01:10:37,200
Speaker 2: they as effective?

1233
01:10:37,600 --> 01:10:41,639
Speaker 1: The key way of doing natural contraception and natural family

1234
01:10:41,680 --> 01:10:43,559
Speaker 1: planning is what it's called is to be able to

1235
01:10:43,560 --> 01:10:47,200
Speaker 1: track your cycle. So this is assuming that women have

1236
01:10:47,240 --> 01:10:50,920
Speaker 1: a healthy, regular menstrual cycle. And if that's the case,

1237
01:10:51,479 --> 01:10:54,920
Speaker 1: then you can track your temperature. You can use wearables

1238
01:10:55,360 --> 01:10:58,880
Speaker 1: to understand when your fertility window is, and then you

1239
01:10:58,920 --> 01:11:03,120
Speaker 1: can have during that time of your fertility window. This

1240
01:11:03,200 --> 01:11:04,880
Speaker 1: is the Family Show, So I'm going to be careful

1241
01:11:04,880 --> 01:11:08,360
Speaker 1: about my language. So that's one way. But I would

1242
01:11:08,360 --> 01:11:11,680
Speaker 1: also say, you know something like a copper IUD, and

1243
01:11:11,720 --> 01:11:14,920
Speaker 1: we're seeing younger and younger women use a copper ID.

1244
01:11:15,560 --> 01:11:19,280
Speaker 1: That is a form of natural contraception. And here's the

1245
01:11:19,320 --> 01:11:21,160
Speaker 1: part that I think is so important. I want to

1246
01:11:21,200 --> 01:11:24,439
Speaker 1: shout this from the rooftops. Women who have an ID

1247
01:11:25,360 --> 01:11:30,200
Speaker 1: are more satisfied with it than any other type.

1248
01:11:30,000 --> 01:11:32,200
Speaker 2: Of birth control bill in what way and why?

1249
01:11:32,479 --> 01:11:34,040
Speaker 1: They're just they don't have to think about it. They

1250
01:11:34,040 --> 01:11:36,160
Speaker 1: don't have to take a pill every day. It's not

1251
01:11:36,280 --> 01:11:40,040
Speaker 1: messing with their hormones. It's not you know, they don't

1252
01:11:40,120 --> 01:11:44,639
Speaker 1: have to worry about unprotected sex. They there's a level

1253
01:11:44,680 --> 01:11:48,680
Speaker 1: of security, there's a level of being symptom free. So

1254
01:11:48,760 --> 01:11:53,880
Speaker 1: it is the highest level of satisfaction, and yet it

1255
01:11:53,920 --> 01:11:56,960
Speaker 1: has the lowest usage. So there's a total disconnect that

1256
01:11:57,000 --> 01:11:57,879
Speaker 1: we have to change.

1257
01:11:58,120 --> 01:12:00,840
Speaker 2: Wow, I mean, and is it growing fast or is

1258
01:12:00,880 --> 01:12:01,160
Speaker 2: it not?

1259
01:12:01,840 --> 01:12:03,639
Speaker 1: I'm not as fast as I would like. I feel

1260
01:12:03,680 --> 01:12:06,960
Speaker 1: like an ID crusader. So yeah, let's get more people

1261
01:12:07,080 --> 01:12:08,000
Speaker 1: to get their IDs.

1262
01:12:08,120 --> 01:12:11,439
Speaker 2: Yeah, well, you're telling everyone here. I think I'm going

1263
01:12:11,479 --> 01:12:14,920
Speaker 2: to see a lot of search is on CHATGBT and

1264
01:12:14,960 --> 01:12:16,880
Speaker 2: Google with it. There are so many women that are

1265
01:12:16,880 --> 01:12:20,160
Speaker 2: scared of getting an IUD because of how painful the

1266
01:12:20,240 --> 01:12:23,160
Speaker 2: process can be. What are your suggestions for that.

1267
01:12:23,960 --> 01:12:26,320
Speaker 1: You've got to find a doctor who's willing to give

1268
01:12:26,320 --> 01:12:30,280
Speaker 1: you some nummy medicine. So I've put in probably five

1269
01:12:30,360 --> 01:12:33,559
Speaker 1: thousand IDs over the course of my career. I always

1270
01:12:33,600 --> 01:12:39,400
Speaker 1: do a cervical block. Why because the uterus, the cervix,

1271
01:12:39,600 --> 01:12:43,880
Speaker 1: and a woman is our deepest, most sacred part. So

1272
01:12:43,920 --> 01:12:47,040
Speaker 1: to go stick an ied through the cervix up inside

1273
01:12:47,080 --> 01:12:51,200
Speaker 1: the uterus with no pain medicine, that's criminal, Like I

1274
01:12:51,200 --> 01:12:53,639
Speaker 1: don't agree with that at all. So find a doctor

1275
01:12:53,840 --> 01:12:59,120
Speaker 1: who will give you some nummy medicine. And then another strategy.

1276
01:12:59,320 --> 01:13:03,320
Speaker 1: I'm a big fan and of using other ways besides

1277
01:13:03,400 --> 01:13:07,720
Speaker 1: medications to help you relax and be able to adjust

1278
01:13:07,760 --> 01:13:14,280
Speaker 1: to having an ID inside your uterus. So meditation, hypnosis,

1279
01:13:14,640 --> 01:13:17,880
Speaker 1: breath work, having a clinician who's talking through what they're

1280
01:13:17,920 --> 01:13:20,080
Speaker 1: doing so something doesn't happen all of a sudden and

1281
01:13:20,200 --> 01:13:23,920
Speaker 1: set off a few response fight, flight, freeze. Use some

1282
01:13:23,960 --> 01:13:29,240
Speaker 1: of these other strategies. Use breath work, use hypnosis. It's

1283
01:13:29,240 --> 01:13:31,680
Speaker 1: been studied to help with pain and to reduce the

1284
01:13:31,720 --> 01:13:35,560
Speaker 1: pain response. You can also use some of the lifestyle

1285
01:13:35,600 --> 01:13:39,719
Speaker 1: strategies that reduce the inflammation so that you don't get

1286
01:13:39,920 --> 01:13:43,040
Speaker 1: as much inflammation to having the ID inserted.

1287
01:13:43,479 --> 01:13:44,800
Speaker 2: And the other thing I want to ask to you

1288
01:13:44,920 --> 01:13:48,360
Speaker 2: was about is there a difference between the HOMEO one

1289
01:13:48,400 --> 01:13:51,519
Speaker 2: OLIUD and the home one O birth control pill. Would

1290
01:13:51,520 --> 01:13:54,840
Speaker 2: you still recommend the ID in that consideration?

1291
01:13:55,680 --> 01:13:59,080
Speaker 1: I would. I mean my preference first and foremost, probably

1292
01:13:59,080 --> 01:14:02,479
Speaker 1: my first three choice would be copper ID, copper IUD,

1293
01:14:02,640 --> 01:14:06,160
Speaker 1: copper ID. But there are some women who have really

1294
01:14:06,160 --> 01:14:10,840
Speaker 1: heavy periods or they've got some other reason that a

1295
01:14:10,920 --> 01:14:16,120
Speaker 1: hormonal ID is a better choice. So it doesn't mess

1296
01:14:16,160 --> 01:14:19,400
Speaker 1: with your hormones quite as much as an oral contraceptive does.

1297
01:14:20,160 --> 01:14:24,360
Speaker 1: It still has in about five to ten percent of women,

1298
01:14:24,520 --> 01:14:28,080
Speaker 1: up to twenty percent, it can have systemic effects. What

1299
01:14:28,120 --> 01:14:34,120
Speaker 1: the makers of the hormonal ID say is that the

1300
01:14:34,160 --> 01:14:38,320
Speaker 1: hormones are local, so they're just released insibeaterus and they

1301
01:14:38,320 --> 01:14:40,439
Speaker 1: don't affect the hormones and the rest of the body.

1302
01:14:40,800 --> 01:14:44,160
Speaker 1: That's true for some women, but not all. So I

1303
01:14:44,200 --> 01:14:48,479
Speaker 1: still think that the hormonal ID is a second choice

1304
01:14:48,920 --> 01:14:52,920
Speaker 1: to the copper IED and definitely better than the oral contraceptive.

1305
01:14:53,680 --> 01:14:58,200
Speaker 2: If there are women that are struggling to transition from

1306
01:14:58,280 --> 01:15:02,479
Speaker 2: the birth control pill to being able to conceive, what

1307
01:15:02,600 --> 01:15:06,680
Speaker 2: lifestyle changes would you encourage to help with fertility? What

1308
01:15:07,000 --> 01:15:09,360
Speaker 2: can people do if they're struggling right now?

1309
01:15:09,960 --> 01:15:12,400
Speaker 1: Well, this is where what I like to think of

1310
01:15:12,400 --> 01:15:15,759
Speaker 1: as the boring basics are so important, so really dialing

1311
01:15:15,800 --> 01:15:20,040
Speaker 1: in your sleep, tracking your sleep, understanding your stress response,

1312
01:15:20,200 --> 01:15:23,960
Speaker 1: because when you want to have a baby, when you're

1313
01:15:24,000 --> 01:15:27,320
Speaker 1: heading toward that phase of futility, you want to make

1314
01:15:27,360 --> 01:15:30,519
Speaker 1: sure that cortisol is not impacting the way that your

1315
01:15:30,520 --> 01:15:33,960
Speaker 1: hormones are produced. And these hormones are not a democracy.

1316
01:15:34,439 --> 01:15:38,280
Speaker 1: It's not like cortisol is equal power as progesterone and estrogen.

1317
01:15:38,720 --> 01:15:41,880
Speaker 1: Cortisol is really at the top of the hierarchy, and

1318
01:15:41,960 --> 01:15:44,679
Speaker 1: so you will make cortisol no matter what. Your body

1319
01:15:44,680 --> 01:15:47,559
Speaker 1: doesn't actually need to make estrogen and progesterone to survive,

1320
01:15:47,720 --> 01:15:50,960
Speaker 1: but you have to make cortisol. So when you're getting

1321
01:15:51,000 --> 01:15:55,559
Speaker 1: ready to conceive and you're transitioning to it, nutrition is

1322
01:15:55,600 --> 01:15:58,120
Speaker 1: so important. So one of the things I like to do,

1323
01:15:58,280 --> 01:16:01,960
Speaker 1: especially to avoid micronutrient efficiencies, which become more of a

1324
01:16:02,000 --> 01:16:04,280
Speaker 1: problem if you've bet on the birth control bill, is

1325
01:16:04,320 --> 01:16:06,479
Speaker 1: to make sure you get five to seven colors at

1326
01:16:06,479 --> 01:16:10,679
Speaker 1: the rainbow with your vegetables and fruit sieach day. That's

1327
01:16:10,720 --> 01:16:14,160
Speaker 1: one of the ways that you can avoid micronutrient deficiencies.

1328
01:16:14,520 --> 01:16:17,960
Speaker 1: Nutrition is so important. It can sometimes be helpful to

1329
01:16:18,000 --> 01:16:22,080
Speaker 1: look at some of your genes, your genomics because some

1330
01:16:22,160 --> 01:16:26,599
Speaker 1: of us, myself included, need more certain B vitamins. You

1331
01:16:26,640 --> 01:16:31,439
Speaker 1: may want to start a prenatal vitamin for three to

1332
01:16:31,520 --> 01:16:35,080
Speaker 1: six months before you start trying to conceive, and that

1333
01:16:35,200 --> 01:16:39,320
Speaker 1: helps to replace those micronutrient deficiencies that could potentially cause

1334
01:16:39,320 --> 01:16:42,120
Speaker 1: a problem in a pregnancy, so you want to avoid that.

1335
01:16:42,520 --> 01:16:44,840
Speaker 1: Another piece that I think is really important is to

1336
01:16:45,320 --> 01:16:48,679
Speaker 1: measure your hormones as soon as possible, Like, don't wait

1337
01:16:48,800 --> 01:16:51,439
Speaker 1: until you've been trying in earnest for six to twelve

1338
01:16:51,479 --> 01:16:54,439
Speaker 1: months before you get your hormones tested. And this is

1339
01:16:54,479 --> 01:16:57,759
Speaker 1: one of those situations where women who are trying to conceive,

1340
01:16:57,800 --> 01:17:00,439
Speaker 1: who've been trying for a year, or are they've been

1341
01:17:00,439 --> 01:17:02,080
Speaker 1: trying for six months and they're over the age of

1342
01:17:02,160 --> 01:17:06,240
Speaker 1: thirty five, we check every hormone. Now, women who are

1343
01:17:06,320 --> 01:17:09,160
Speaker 1: not trying to conceive, that's a situation where they often

1344
01:17:09,200 --> 01:17:11,360
Speaker 1: are told, oh, no, they very too much, we don't

1345
01:17:11,439 --> 01:17:15,280
Speaker 1: check them. That's double standard. So I think all women

1346
01:17:15,360 --> 01:17:18,120
Speaker 1: deserve a hormone panel, regardless of whether they're trying to

1347
01:17:18,120 --> 01:17:18,800
Speaker 1: conceive or not.

1348
01:17:19,160 --> 01:17:20,720
Speaker 2: The other question I want to ask you is I'm

1349
01:17:20,760 --> 01:17:24,439
Speaker 2: seeing a lot about balancing hormones and cycle sinking for

1350
01:17:24,520 --> 01:17:28,679
Speaker 2: women on social media, these trends scientifically grounded? Is there

1351
01:17:29,080 --> 01:17:29,560
Speaker 2: value in that?

1352
01:17:30,080 --> 01:17:33,720
Speaker 1: So the data is pretty limited? You know, I'm a researcher.

1353
01:17:34,600 --> 01:17:38,320
Speaker 1: I really think about the hierarchy of evidence day. You know,

1354
01:17:38,360 --> 01:17:41,400
Speaker 1: the highest quality of evidence that I was taught at

1355
01:17:41,439 --> 01:17:44,960
Speaker 1: Harvard Medical School is the randomized trial. The problem is

1356
01:17:45,040 --> 01:17:48,720
Speaker 1: randomized trials are really designed for looking at drugs like

1357
01:17:48,800 --> 01:17:51,960
Speaker 1: a statins. What I was also taught at Harvard is

1358
01:17:52,000 --> 01:17:55,080
Speaker 1: that even better than the randomized trial is the end

1359
01:17:55,080 --> 01:17:58,320
Speaker 1: of one experiment where you serve as your own control

1360
01:17:58,800 --> 01:18:02,519
Speaker 1: and you have an intervention like cycle sinking. So there's

1361
01:18:02,560 --> 01:18:04,599
Speaker 1: not a lot of data in cycle sinking. I think

1362
01:18:04,600 --> 01:18:07,160
Speaker 1: it's something that you could try for four to eight

1363
01:18:07,200 --> 01:18:09,240
Speaker 1: weeks and see if it makes a difference.

1364
01:18:09,479 --> 01:18:09,880
Speaker 2: Got it.

1365
01:18:10,000 --> 01:18:11,920
Speaker 1: Now, when we think about some of the hormones and

1366
01:18:12,280 --> 01:18:17,080
Speaker 1: sort of the natural cycle of your estrogen production and

1367
01:18:17,120 --> 01:18:21,320
Speaker 1: your progesterone production if you're female, your testosterone production which

1368
01:18:21,360 --> 01:18:25,040
Speaker 1: tends to peek around day nine ten eleven, what we

1369
01:18:25,160 --> 01:18:29,759
Speaker 1: know is that it makes sense to change your fitness

1370
01:18:29,760 --> 01:18:32,240
Speaker 1: goals as an example, depending on where you are in

1371
01:18:32,280 --> 01:18:35,519
Speaker 1: the cycle. It may also make sense to change how

1372
01:18:35,520 --> 01:18:38,439
Speaker 1: many carbhydrates you're consuming depending on where you are in

1373
01:18:38,439 --> 01:18:40,960
Speaker 1: the cycle. So I think there's better evidence for that,

1374
01:18:41,640 --> 01:18:45,200
Speaker 1: But in terms of you know, seed cycling or some

1375
01:18:45,280 --> 01:18:48,600
Speaker 1: of the other strategies that are used, I would say

1376
01:18:48,840 --> 01:18:51,479
Speaker 1: not as much evidence. But lack of proof is not

1377
01:18:51,520 --> 01:18:53,920
Speaker 1: proof against so do the end of one experiment.

1378
01:18:54,160 --> 01:18:55,960
Speaker 2: I'm hearing that more and more now and it's so

1379
01:18:56,160 --> 01:18:57,920
Speaker 2: refreshing to hear you say as well, with all your

1380
01:18:57,960 --> 01:19:01,520
Speaker 2: incredible expertise research the amount of work you do with individuals,

1381
01:19:01,560 --> 01:19:03,960
Speaker 2: of just how focused this has to be on you

1382
01:19:04,840 --> 01:19:08,840
Speaker 2: and the individual and what your experiences and trying things out.

1383
01:19:08,880 --> 01:19:12,240
Speaker 2: And I think we all get mad at diets or

1384
01:19:12,960 --> 01:19:15,040
Speaker 2: fads or trends or whatever it may be. And the

1385
01:19:15,080 --> 01:19:17,400
Speaker 2: truth is that might work really really well for one

1386
01:19:17,439 --> 01:19:21,240
Speaker 2: person and they're sharing it and saying that it helped them,

1387
01:19:21,640 --> 01:19:23,920
Speaker 2: and hey, there may be thousands of people that it helps,

1388
01:19:23,960 --> 01:19:26,280
Speaker 2: but that doesn't mean it's going to help you. And

1389
01:19:26,320 --> 01:19:28,400
Speaker 2: that doesn't mean that trend or diet or whatever it

1390
01:19:28,439 --> 01:19:30,559
Speaker 2: didn't work. It's just that it didn't work for you.

1391
01:19:31,160 --> 01:19:35,080
Speaker 2: And when we take our health into our own hands,

1392
01:19:35,160 --> 01:19:36,960
Speaker 2: I think we get into that feeling. I mean, I

1393
01:19:37,479 --> 01:19:40,920
Speaker 2: had that experience with protein recently, I was taking as

1394
01:19:40,960 --> 01:19:43,120
Speaker 2: much protein as everyone's being recommended to take, and it

1395
01:19:43,240 --> 01:19:45,839
Speaker 2: was just too much for me. I didn't enjoy it physically.

1396
01:19:45,920 --> 01:19:48,759
Speaker 2: I didn't enjoy it from a gut perspective. I felt

1397
01:19:48,920 --> 01:19:52,519
Speaker 2: bloated and heavy all day. And I'm so much more

1398
01:19:52,560 --> 01:19:55,640
Speaker 2: happier having one hundred grams of protein to day than

1399
01:19:55,640 --> 01:19:57,800
Speaker 2: I was having like one hundred and twenty, one hundred

1400
01:19:57,800 --> 01:19:59,960
Speaker 2: and thirty or whatever it was. And it was just

1401
01:20:00,080 --> 01:20:02,800
Speaker 2: too much. And it was only something that I had

1402
01:20:02,800 --> 01:20:04,880
Speaker 2: to do by testing. I could have known that. And

1403
01:20:05,320 --> 01:20:07,320
Speaker 2: I don't think the number that's out there is wrong

1404
01:20:07,520 --> 01:20:09,800
Speaker 2: or bad. It's just that it didn't work for me.

1405
01:20:10,479 --> 01:20:12,800
Speaker 2: I wanted to ask you, if there are women right

1406
01:20:12,840 --> 01:20:17,160
Speaker 2: now who want to transition away from the birth control pill,

1407
01:20:17,520 --> 01:20:18,839
Speaker 2: how do they do that safely?

1408
01:20:19,320 --> 01:20:23,080
Speaker 1: I would say, first run some measurements, So look at

1409
01:20:23,160 --> 01:20:27,599
Speaker 1: micronutrient deficiencies, what's going on with your testosterone, look at

1410
01:20:27,600 --> 01:20:31,080
Speaker 1: the sex wom and binding globulin level, take a look

1411
01:20:31,120 --> 01:20:33,760
Speaker 1: at your thyroid function because the birth control book can

1412
01:20:33,800 --> 01:20:37,920
Speaker 1: affect that as well, and then I would come up

1413
01:20:37,960 --> 01:20:41,519
Speaker 1: with a bridge, like what's the transition plan if you're

1414
01:20:41,560 --> 01:20:43,760
Speaker 1: going to come off the birth control pill. You might

1415
01:20:43,800 --> 01:20:46,360
Speaker 1: want to get an ID inserted before you come off

1416
01:20:46,360 --> 01:20:48,400
Speaker 1: the pill, like make sure the ID is a good

1417
01:20:48,400 --> 01:20:51,880
Speaker 1: fit for you before you come off of it. So

1418
01:20:52,080 --> 01:20:54,280
Speaker 1: I think coming up with a bridge, talking to a

1419
01:20:54,320 --> 01:20:58,080
Speaker 1: collaborative clinician who's not just going to do power over

1420
01:20:58,120 --> 01:20:59,920
Speaker 1: and saying, oh, no, you have to stay on the pill,

1421
01:21:00,120 --> 01:21:03,040
Speaker 1: but someone who says, yeah, I get it. I understand

1422
01:21:03,120 --> 01:21:07,400
Speaker 1: you don't want the inflammation. Yes, the micronutrient deficiencies are real.

1423
01:21:08,120 --> 01:21:11,479
Speaker 1: Let's track your hormones and see what might be a

1424
01:21:11,520 --> 01:21:14,639
Speaker 1: better fit for you. So I would say build that bridge,

1425
01:21:15,040 --> 01:21:17,000
Speaker 1: and it can take some adjustment. It's kind of like

1426
01:21:17,080 --> 01:21:20,519
Speaker 1: shoe shopping jay, where you know, sometimes you buy the

1427
01:21:20,560 --> 01:21:22,559
Speaker 1: shoe and it's the perfect fit, and you buy three

1428
01:21:22,600 --> 01:21:26,040
Speaker 1: more pairs because they're fantastic, But sometimes you have to

1429
01:21:26,160 --> 01:21:28,320
Speaker 1: futs a little bit and find the right fit for you.

1430
01:21:29,080 --> 01:21:31,599
Speaker 2: I feel like Sarah talking to you. You have such

1431
01:21:31,600 --> 01:21:35,120
Speaker 2: a medical research based background, but you also have such

1432
01:21:35,120 --> 01:21:38,200
Speaker 2: a spiritual awaken self, and I wanted to ask you

1433
01:21:38,439 --> 01:21:41,320
Speaker 2: how have those both together worked in your favor and

1434
01:21:41,439 --> 01:21:43,719
Speaker 2: how have they supported and complemented each other.

1435
01:21:44,120 --> 01:21:46,960
Speaker 1: Well. I feel like spirit is such a critical part

1436
01:21:47,200 --> 01:21:51,000
Speaker 1: of how I take care of patients. It always has been.

1437
01:21:51,439 --> 01:21:55,320
Speaker 1: There was a way that it would be more suppressed

1438
01:21:55,520 --> 01:21:59,120
Speaker 1: when I was in a conventional medical system. You know,

1439
01:21:59,200 --> 01:22:01,400
Speaker 1: a big part of the way that I take care

1440
01:22:01,400 --> 01:22:04,800
Speaker 1: of people is from the heart. You know, so many

1441
01:22:04,840 --> 01:22:08,120
Speaker 1: of the patients who come to me are in a

1442
01:22:08,200 --> 01:22:13,320
Speaker 1: state of fear or a state of dysregulation, and they

1443
01:22:13,360 --> 01:22:18,439
Speaker 1: don't want you know, the top ten cognitive strategies for

1444
01:22:18,520 --> 01:22:21,439
Speaker 1: how to get their insulin back into balance. There's a

1445
01:22:21,479 --> 01:22:24,320
Speaker 1: way that they need to be met and seen and

1446
01:22:24,400 --> 01:22:31,519
Speaker 1: heard first. So it's not everything, because people come to

1447
01:22:31,560 --> 01:22:34,240
Speaker 1: me because they want some answers, or they at least

1448
01:22:34,280 --> 01:22:36,719
Speaker 1: want to talk through the problem and kind of solve

1449
01:22:36,760 --> 01:22:41,160
Speaker 1: it for them. But it's a through line of everything

1450
01:22:41,200 --> 01:22:46,000
Speaker 1: I do. And then secondly another piece, and I would

1451
01:22:46,040 --> 01:22:51,040
Speaker 1: love to hear your comments about this. I'm someone probably

1452
01:22:51,040 --> 01:22:54,200
Speaker 1: because of childhood patterns. I had a lot of early

1453
01:22:54,400 --> 01:22:58,000
Speaker 1: childhood trauma before age three, which tends to lead to

1454
01:22:58,240 --> 01:23:01,639
Speaker 1: more dysregulation than other people who are exposed to trauma.

1455
01:23:02,960 --> 01:23:09,040
Speaker 1: I'm someone who would burnout constantly. So this was mostly

1456
01:23:09,479 --> 01:23:12,439
Speaker 1: in my thirties, like especially once I started having kids.

1457
01:23:12,439 --> 01:23:15,080
Speaker 1: I had my first kid at thirty two, and I

1458
01:23:15,080 --> 01:23:19,240
Speaker 1: would work hard, hard, hard, come home exhausted, have that

1459
01:23:19,280 --> 01:23:23,200
Speaker 1: glass of wine didn't work, and I would be facing burnout.

1460
01:23:23,680 --> 01:23:26,599
Speaker 1: And in my thirties I would plan these increasingly more

1461
01:23:26,640 --> 01:23:31,400
Speaker 1: elaborate vacations as a way of trying to bypass the burnout.

1462
01:23:32,160 --> 01:23:35,920
Speaker 1: But what I needed to bring in was spirit and

1463
01:23:35,960 --> 01:23:40,880
Speaker 1: meaning and purpose and this heart connection and really seeing

1464
01:23:40,920 --> 01:23:44,719
Speaker 1: the person in front of me, not you know, doctor patient,

1465
01:23:44,800 --> 01:23:48,720
Speaker 1: but here's this beautiful person, and my job is to

1466
01:23:48,760 --> 01:23:51,640
Speaker 1: serve them and to understand what their gifts are and

1467
01:23:51,680 --> 01:23:55,360
Speaker 1: to understand their values, and not to impose my values,

1468
01:23:55,360 --> 01:24:00,160
Speaker 1: but to really bring a sense of wholeness and to

1469
01:24:00,560 --> 01:24:06,519
Speaker 1: help to activate their own healing capacity. So that's different

1470
01:24:06,560 --> 01:24:10,120
Speaker 1: than the model that I was taught in medical school

1471
01:24:10,240 --> 01:24:14,000
Speaker 1: and at UCSF and residency, but it's what works for me,

1472
01:24:14,320 --> 01:24:16,479
Speaker 1: and it helps me avoid the burnout that I had

1473
01:24:16,479 --> 01:24:17,240
Speaker 1: in my thirties.

1474
01:24:18,040 --> 01:24:21,200
Speaker 2: It's incredible, it's so wonderful to hear and so much

1475
01:24:21,200 --> 01:24:23,680
Speaker 2: of what's needed. I feel the two worlds that are

1476
01:24:23,720 --> 01:24:26,960
Speaker 2: seemingly opposite to each other and or often pit against

1477
01:24:26,960 --> 01:24:29,760
Speaker 2: each other, and there's a debate about which has more

1478
01:24:29,840 --> 01:24:32,160
Speaker 2: value to offer, But I really do believe it's the

1479
01:24:33,040 --> 01:24:37,599
Speaker 2: synergistic approach and the synchronistic approach that actually helps people

1480
01:24:37,640 --> 01:24:41,360
Speaker 2: the most because there's value in both of them. And yeah,

1481
01:24:41,400 --> 01:24:43,960
Speaker 2: you're asking for me. I relate to everything you're saying.

1482
01:24:44,000 --> 01:24:50,160
Speaker 2: I feel like spirituality, spirit philosophy gives me the map

1483
01:24:50,360 --> 01:24:53,639
Speaker 2: of why I'm going, where I'm going, and where I'm

1484
01:24:53,680 --> 01:24:58,879
Speaker 2: going and why I'm here. But then the more physical

1485
01:24:58,920 --> 01:25:01,920
Speaker 2: aspects tell me what to do each day and how

1486
01:25:01,920 --> 01:25:04,920
Speaker 2: to function in the real world and what it takes

1487
01:25:05,000 --> 01:25:08,200
Speaker 2: to work in the real world but not be of

1488
01:25:08,280 --> 01:25:12,680
Speaker 2: this world. And I think that is the paradox and

1489
01:25:12,720 --> 01:25:15,800
Speaker 2: the juxtaposition of everyone's life, where we know we are

1490
01:25:15,880 --> 01:25:19,840
Speaker 2: more than what we see and what's here, but we're

1491
01:25:19,880 --> 01:25:25,040
Speaker 2: living here and knowing the skills to operate where we

1492
01:25:25,120 --> 01:25:28,519
Speaker 2: are and the perspective to recognize this is not all

1493
01:25:28,560 --> 01:25:32,120
Speaker 2: there is. You need both of those to function. I

1494
01:25:32,120 --> 01:25:34,160
Speaker 2: think if you only have the skills to function here,

1495
01:25:34,280 --> 01:25:37,880
Speaker 2: it can feel meaningless. You can be overworked, overwhelmed, you

1496
01:25:37,920 --> 01:25:40,919
Speaker 2: can feel purposeless. I think if you only have purpose

1497
01:25:41,240 --> 01:25:42,840
Speaker 2: and you don't know how to function here, you kind

1498
01:25:42,840 --> 01:25:47,160
Speaker 2: of feel disconnected, unrelated and can kind of create a

1499
01:25:47,160 --> 01:25:49,479
Speaker 2: lot more problems as well in the immediate world, and

1500
01:25:49,520 --> 01:25:52,840
Speaker 2: so I think both have to go together, and trying

1501
01:25:52,880 --> 01:25:56,320
Speaker 2: to walk those two paths in parallel looks like a paradox,

1502
01:25:56,400 --> 01:25:59,400
Speaker 2: but it actually creates great harmony.

1503
01:26:00,080 --> 01:26:04,360
Speaker 1: It does. There's a synergy that I think you're speaking

1504
01:26:04,400 --> 01:26:07,120
Speaker 1: to that's so critical. And I love how your voice

1505
01:26:07,160 --> 01:26:10,320
Speaker 1: got a little deeper and slower and quieter as you

1506
01:26:10,439 --> 01:26:14,479
Speaker 1: talked about this, because that cartography that you talked about,

1507
01:26:14,520 --> 01:26:16,840
Speaker 1: you know, kind of the map of purpose and how

1508
01:26:16,840 --> 01:26:20,920
Speaker 1: that evolves over time. Spirit is such a critical part

1509
01:26:20,960 --> 01:26:24,920
Speaker 1: of that, and it's you know, it's not I don't

1510
01:26:24,920 --> 01:26:27,680
Speaker 1: wake up in the morning saying Okay, here's what my

1511
01:26:27,800 --> 01:26:30,760
Speaker 1: spirit is going to do. Like it's getting quiet enough

1512
01:26:30,800 --> 01:26:34,320
Speaker 1: and regulated enough to let it flow through me. I

1513
01:26:34,360 --> 01:26:35,040
Speaker 1: appreciate that.

1514
01:26:35,120 --> 01:26:38,400
Speaker 2: Yeah, I love that me too, Sarah. We end every

1515
01:26:38,439 --> 01:26:41,000
Speaker 2: episode of On Purpose with a final five. These have

1516
01:26:41,040 --> 01:26:44,000
Speaker 2: to be answered in one word to one sentence maximum.

1517
01:26:44,520 --> 01:26:47,280
Speaker 2: So Sarah, sal these are your final five. The first

1518
01:26:47,360 --> 01:26:50,519
Speaker 2: question is what is the best advice you've ever heard

1519
01:26:50,560 --> 01:26:51,040
Speaker 2: or received?

1520
01:26:51,840 --> 01:26:54,560
Speaker 1: Get curious, not furious.

1521
01:26:55,560 --> 01:26:58,599
Speaker 2: I like that that applies to so many things. That's great.

1522
01:26:59,160 --> 01:27:01,680
Speaker 2: Question number two is the worst advice you've ever heard

1523
01:27:01,760 --> 01:27:02,280
Speaker 2: or received?

1524
01:27:03,040 --> 01:27:06,959
Speaker 1: Hormones can't be measured. They changed too much, they fluctuate

1525
01:27:07,000 --> 01:27:08,639
Speaker 1: too much. It's a waste of time and money.

1526
01:27:09,720 --> 01:27:15,000
Speaker 2: Question number three. If you could encourage everyone who's listening

1527
01:27:15,040 --> 01:27:19,120
Speaker 2: and watching right now to change one habit over the

1528
01:27:19,120 --> 01:27:21,280
Speaker 2: next thirty days, what would you ask them to do

1529
01:27:22,280 --> 01:27:24,400
Speaker 2: or practice one habit over the next thirty days. What

1530
01:27:24,439 --> 01:27:24,920
Speaker 2: would it be?

1531
01:27:25,400 --> 01:27:30,200
Speaker 1: Look at your stress response track it maybe start with

1532
01:27:30,240 --> 01:27:34,439
Speaker 1: heart rate variability. I think it's important to know what's

1533
01:27:34,520 --> 01:27:37,200
Speaker 1: true for you and then to set up these little

1534
01:27:37,280 --> 01:27:41,360
Speaker 1: experiments and of one experiments like I find, for instance,

1535
01:27:41,720 --> 01:27:45,519
Speaker 1: certain zoom meetings raise my HRV. I want more of

1536
01:27:45,520 --> 01:27:47,880
Speaker 1: those people. As you said, three to one.

1537
01:27:48,400 --> 01:27:52,080
Speaker 2: Yeah, yeah, no, that's such a great answer. I couldn't

1538
01:27:52,080 --> 01:27:54,240
Speaker 2: agree with you more. I'm constantly trying to figure out

1539
01:27:54,280 --> 01:27:56,720
Speaker 2: where my stress is coming from and how you can

1540
01:27:56,760 --> 01:27:59,160
Speaker 2: do less of that and move away or get curious

1541
01:27:59,200 --> 01:28:03,240
Speaker 2: about why it's stressing you out what it's triggering. Question before,

1542
01:28:03,320 --> 01:28:06,040
Speaker 2: what's something you used to believe to be true about

1543
01:28:06,080 --> 01:28:08,599
Speaker 2: health but you don't agree with anymore.

1544
01:28:09,600 --> 01:28:14,599
Speaker 1: I used to believe that you should suck it up

1545
01:28:14,600 --> 01:28:19,320
Speaker 1: and stay no matter what, especially when you have kids

1546
01:28:20,880 --> 01:28:24,120
Speaker 1: and there's a health cost for some of us that.

1547
01:28:24,640 --> 01:28:28,200
Speaker 2: We need to acknowledge to suck it up and stay. Yes,

1548
01:28:28,280 --> 01:28:29,960
Speaker 2: it's okay to leave, So.

1549
01:28:29,960 --> 01:28:32,840
Speaker 1: Can I leave? When you suck it up and stay,

1550
01:28:33,040 --> 01:28:38,360
Speaker 1: often there's a self abandonment that occurs that is not

1551
01:28:38,960 --> 01:28:41,720
Speaker 1: good for your spirit, is not good for your hormones.

1552
01:28:42,280 --> 01:28:47,960
Speaker 1: There's a lot of downstream consequences. Don't sacrifice authenticity for connection.

1553
01:28:48,520 --> 01:28:52,080
Speaker 2: Yeah. Fifth and final question, we asked this every guest

1554
01:28:52,080 --> 01:28:54,400
Speaker 2: who's ever been on the show. If you could create

1555
01:28:54,439 --> 01:28:57,080
Speaker 2: one law that everyone in the world had to follow,

1556
01:28:57,280 --> 01:28:57,920
Speaker 2: what would it be.

1557
01:28:59,280 --> 01:29:05,360
Speaker 1: Regulate your off and then decide. Don't make decisions from

1558
01:29:05,400 --> 01:29:09,920
Speaker 1: a disregulated state, like start to really learn what your

1559
01:29:09,920 --> 01:29:13,439
Speaker 1: body feels like, which you notice when you're dysregulated, when

1560
01:29:13,439 --> 01:29:17,480
Speaker 1: you're in fear. So regulate first, then decide.

1561
01:29:18,360 --> 01:29:22,200
Speaker 2: It's a great answer. I love that, Doctor Sarah shal

1562
01:29:22,320 --> 01:29:25,080
Speaker 2: thank you so much for joining me today. The book

1563
01:29:25,160 --> 01:29:28,040
Speaker 2: that Sarah recommended if you love this conversation is called

1564
01:29:28,040 --> 01:29:30,880
Speaker 2: The Hormone Cure. Go and grab a copy. If you

1565
01:29:30,880 --> 01:29:33,519
Speaker 2: want to learn more about how to take your hormones

1566
01:29:33,600 --> 01:29:35,360
Speaker 2: into your own hands to actually be able to have

1567
01:29:35,400 --> 01:29:38,400
Speaker 2: an impact and control on your health and well being,

1568
01:29:38,840 --> 01:29:41,000
Speaker 2: Please go go get tested. It's never too early to

1569
01:29:41,000 --> 01:29:43,679
Speaker 2: get tested. I think it's so important to be working

1570
01:29:43,760 --> 01:29:47,080
Speaker 2: from a place of data and insight rather than guessing

1571
01:29:47,120 --> 01:29:49,719
Speaker 2: and wasting so much time and money and energy trying

1572
01:29:49,760 --> 01:29:52,519
Speaker 2: to figure it out. And again, Sarah, I hope you'll

1573
01:29:52,520 --> 01:29:55,120
Speaker 2: come back to share more great insights with us. I

1574
01:29:55,240 --> 01:29:57,519
Speaker 2: learned so much from you today and I'm so grateful

1575
01:29:57,520 --> 01:29:59,960
Speaker 2: for your work, your heart, and this is your spirit

1576
01:30:00,040 --> 01:30:02,920
Speaker 2: and the way you show up. So thank you so much, truly.

1577
01:30:02,920 --> 01:30:04,479
Speaker 1: Thank you, Jane, such a pleasure.

1578
01:30:04,840 --> 01:30:07,840
Speaker 2: Thank you. If you love this episode, you'll enjoy my

1579
01:30:07,960 --> 01:30:11,080
Speaker 2: interview with doctor Daniel Ahman on how to change your

1580
01:30:11,120 --> 01:30:12,800
Speaker 2: life by changing your brain.

1581
01:30:13,280 --> 01:30:18,240
Speaker 3: If we want a healthy mind, it actually starts with

1582
01:30:18,320 --> 01:30:19,120
Speaker 3: a healthy brain.

1583
01:30:19,320 --> 01:30:19,519
Speaker 2: You know.

1584
01:30:19,560 --> 01:30:23,559
Speaker 3: I've had the blessing or the curse to scan over

1585
01:30:23,640 --> 01:30:28,120
Speaker 3: a thousand convicted felons and over one hundred murderers, and

1586
01:30:28,160 --> 01:30:29,960
Speaker 3: their brains are very damaged.