Podcast Archives - The Betty Rocker

S2 – 15: Hidden Causes of Weight Gain with Dr. Jill Carnahan

BettyRocker — Fri, 17 Jun 2022 07:30:55 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Join me and functional medicine practitioner Dr. Jill Carnahan as we take a look at some of the root causes of fat gain she sees in her practice that people don’t often expect.

Dr. Jill has been on the podcast before – you may remember her from our in depth conversation about mold and how to test for and treat it (Season 2, Episode 2). I’m happy to report that under her care I have cleared it from my system (a 3 year journey) and am functioning once more at my best.

Today we’re checking in about my recovery and talking about some of the many underlying triggers that cause weight gain. Hear who is a good candidate for intermittent fasting (and who isn’t) plus more on hormone health, some insights on how to read labs, recommendations for adaptogenic herb use, and so much more!

From her site:

“Since my childhood, I have always been passionate about seeking answers to complex problems. I grew up on a farm, witnessing firsthand the resilience of life in the face of difficulty.

I decided to become a doctor because I strongly believed in the capacity of the human body to heal and overcome even the most dire circumstances – if given the right tools.”

In this episode, you’ll discover:

Welcoming back Dr. Jill Carnahan (0:034)

Checking in on how her mold treatment of me has resolved and where I’m at
Listen to our first episode together, all about mold, testing for it and treating it
The background of symptoms I noticed when this started

Root causes of weight gain from environmental toxins (4:19)

When you’re doing things right and still not seeing results
How some toxins block leptin receptors and how this impacts weight gain
Mold is just one of the environmental toxins that can cause weight gain
Why the body stores fat when it’s dealing with a toxic burden

How your adrenals can be at the root cause of weight gain (7:42)

How your adrenal glands work
The master regulator: the HPA (hypothalamic-pituitary-adrenal axis)
How too much stimulation produces too much cortisol
Signs of dysregulated cortisol
How the adrenal glands support your hydration levels and blood sugar levels and why this is important

Thyroid dysregulation and how it can cause weight gain (9:31)

Reviewing the triggering events that can overwhelm the stress response: NUTS
NUTS: Novelty, unpredictability, threats, and sense of control
The horse and cart analogy: adrenals and thyroid working together
Why treating just the thyroid alone doesn’t always lead to the outcome we are hoping for

What Dr. Jill looks for when reading lab values using thyroid and cortisol as an example (16:40)

What kind of thyroid panel to order
Which markers to look at
Why “ranges of normal” might not tell the whole story
Timing for cortisol testing
Why working with a functional medicine doctor helps you see the big picture and address root cause

Today’s podcast is brought to you by ROCK YOUR LIFE, my online home workout studio and uplifting women’s fitness community where you can enjoy programs and challenges to build strength for consistent, sustainable progress. Enjoy new classes each week, healthy recipes, a private women’s only support community and MORE!

New members can get a 30-Day Trial RIGHT HERE!

How does a dysregulated thyroid cause weight gain? (20:03)

How the thyroid works to regulate our metabolism
Why not eating enough causes weight gain

When does Dr. Jill recommend fasting, and who is it good for from her perspective as a doctor? (22:21)

Why not everyone needs to fast (or use a ketogenic diet)
The specific subset who can benefit from these dietary strategies
How these dietary interventions help those with specific medical conditions
Learning more about insulin resistance
Why applying a strategy that works for those with a medical condition isn’t always the answer for everyone

Dr. Jill’s personal experience with IF from years ago (25:29)

Combining daily HIIT training with her intermittent fasting
How she was putting on body fat
The advice Dr. Jill got from another practitioner
How medical training doesn’t prepare doctors for the physiological impact of dietary and exercise strategies
What happened when Dr. Jill dropped the intense daily cardio and swapped it for more resistance training
What happened as she started fueling and stopped fasting

Strategic cardiovascular exercise is great, excess cardio is not so great (27:48)

Training in balance with both resistance training and HIIT in their proper place as opposed to cardio all the time
The importance of balancing that with the nutritional component, stress reduction and sleep
How many women I see who come to me burned out and overtrained with bad messaging from diet culture
Why I love walking and how it helps with fat loss

Why your doctor shouldn’t necessarily be telling you how to eat and train (28:49)

Doctors are not trained on nutrition in medical school
A medical doctor with training prescribing intermittent fasting or the ketogenic diet for a specific medical concern would be checking regularly on bloodwork and seeing the impact of these strategies on glucose levels, stress response and more

The importance of looking at body composition (muscle to fat ratio), not just “weight loss” (29:48)

Why adding muscle isn’t “gaining weight”
Shifting the focus away from weight loss and more toward overall health and strength
Training smarter, not harder
Comprehensive content about training strategies to shift body composition for different stages of life including training with your cycle, training in peri and post menopause can be found in this post

Women specific hormone considerations (32:09)

Women have a complex hormone system compared to men
The adrenals and a young woman’s cycle
What happens with the adrenals in peri and post menopause
Why we need to be gentler with ourselves in the later life stage and avoid cortisol spikes
The importance of specific fueling and training strategies for women in peri and post menopause

The catabolic vs anabolic state (36:16)

What a catabolic state is and what it breaks down
How cortisol is connected to catabolism
What an anabolic state is
The importance of staying in touch with our bodies
Putting all the pieces together

Adaptogenic herbs and how Dr. Jill recommends using them in her practice (38:42)

General recommendations for those in their 20’s and 30’s with bad PMS, weight gain symptoms, or fertility boost
General recommendations for those in their 40’s and 50’s with low estrogen and progesterone
How recycling and processing estrogen is important for reducing cancer risk
Recommendations for hot flashes
Recommendations for adrenal support
My own experience with adaptogens
Blog post: 6 Adaptogens that support hormone balance

How to connect with Dr. Jill Carnahan and her work (42:32)

Dr Jill’s website and blog articles
Dr. Jill has a new book coming out in February 2023
Dr. Jill’s instagram

I teach you all of this in my challenge programs in Rock Your Life. We have everything from foundational bodyweight challenge programs, to challenges that include dumbbells and simple home workout equipment, all the way up to weight training challenges that you do with heavier weight, and I teach you all the progressions.

We have many conversations about women’s health topics inside Rock Your Life, my online home workout studio and women’s fitness community. In my regular office hours I’m able to connect with the members and answer their questions and share more information that relates to them specifically.

If you’re not a member yet, I highly encourage you to join us, you can get a 30 day trial and come see what you’ve been missing.

There are barre classes, yoga classes, mobility classes, plyometrics and circuit. Plus I’ve got dozens of guided workout challenges to give you the perfect sequence to progress through. I see incredible stories every day from my Rock Your life home gym members, and being able to support them in our private women’s fitness community alongside the Team Betty Rocker coaches is a wonderful experience.

I encourage you to grab that 30 day trial so you can see what it’s all about and take your time enjoying everything I have to offer without any pressure or obligation.

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

….and, listen in on my intimate conversations with amazing thought leaders, health care professionals, athletes and celebrities to learn their secrets and insights for overcoming life’s challenges, living longer, healthier, stronger and more #flawsome lives.

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 15: Hidden Causes of Weight Gain with Dr. Jill Carnahan appeared first on The Betty Rocker.

S2 – 14: Women Specific Nutrition and Training with Dr. Stacy Sims

BettyRocker — Fri, 15 Apr 2022 07:30:40 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

It’s so great to have you here as I welcome back the one and only Dr. Stacy Sims, who is a scientist, educator and leader in the field of women specific research in health, nutrition and exercise. Over the years many women have been basing their training and nutrition strategies around research done on men, because women’s hormones were seen as “too complicated” – as we were literally being left out of the research.

It’s no wonder so many of women have struggled with understanding what’s happening with their bodies, why they’re not responding to the commonly prescribed diet and exercise strategies, and why we so often feel dismissed by doctors for our very valid health concerns. Dr. Sims is on a mission to help us with women-specific scientific information that you can apply immediately!

Dr Sims served as an exercise physiologist and nutrition scientist at Stanford University from 2007 through 2012. Her revolutionary book, Roar, sparked a movement in the way we as women approach our training across our lifespan, and her new book, Next Level is designed specifically for the peri and post menopausal female athlete.

I recommend both of these books, and also having a listen to the 2-part podcast we did earlier in Season 2 to brush up on the menstrual cycle and its changes across our lifespan, as well as specific strategies you can implement to get the most out of your amazing female body at every age and life stage.

These strategies are all applicable to your Betty Rocker programs and challenges, and will help you understand why they work so well and empower you to get even more comfortable adjusting and customizing things to where you’re at in your life.

Today, we are continuing our conversation with some more in depth discussion of dietary strategies as they relate to WOMEN specifically, including low carb diets, intermittent fasting and the ketogenic diet; nutrient timing, why it’s essential to focus on muscle over fat loss, and we’ll be discussing optimal training strategies for women at all ages, including peri and post menopause, as well as hormone replacement therapy and adaptogenic herbs.

This is a save and bookmark for reference episode. Thanks for being here!

From her site:

“My vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport.

Together we can shift the destructive narrative and elevate women in research, science, and sport.”

In this episode, you’ll discover:

Welcoming back Dr. Stacy Sims (1:28)

Dr Sims’ books: Roar and Next Level
Listen to part 1 of the Dr. Stacy Sims interview: nutrition and training through the menstrual cycle
Listen to part 2 of the Dr. Stacy Sims interview: nutrition and training for women in peri and post menopause, fad diets and more
Dr. Stacy Sims course: Women are Not Small Men
Dr. Stacy Sims course: Menopause for Athletes

What drives Dr. Sims to pursue this work (4:23)

Empowering women of all ages
Breaking down the negative stereotypes of women’s life stage transitions
The cultural filter we don’t always realize we’re working through
Women’s performance potential and the bias in the research
How diet culture has failed women

Do low carb diets serve women’s physiology? (7:59)

Dr Sims blog post: Female Athletes Need Carbohydrates
Metabolic differences between men and women
Estrogen’s impact on appetite
Brain differences between men and women

Why the ketogenic diet and intermittent fasting may work well for men but not women (9:31)

Research on these diets was done on male test subjects
Body composition concerns with the ketogenic diet for women
Lack of diversity in the keto diet for the gut microbiome
Why you burn muscle on the ketogenic diet

Why measuring body composition is better than weighing yourself on the scale (13:34)

How “weight loss” is still a misunderstood goal that is not helping women see real progress
The things that influence your scale weight
The difference in composition between muscle and fat
Why you look leaner when you gain muscle

Fueling around your workouts and the danger of low energy availability (LEA) (15:57)

Why are we still demonizing carbohydrates?
How the body naturally fluctuates between fuel sources
The nourishment the body needs just to exist vs what it needs when we do daily activities
How the stress of training creates adaptations (when we are fueled)
How the stress of training impacts our thyroid and metabolism when we are under-fueled and training

The fallacy of “eat less, exercise more” (20:04)

The way the “eat less” mindset plays into women feeling they should be smaller and take up less space
The wrong kind of stress that the “exercise more” mindset creates
The issues with gut health, cardiovascular health and mental health from eating less

Women do not need to shrink for society (21:08)

The cultural push to “be a certain size”
The incredible pressure on women to be smaller
Women should take up as much space as they like!
What Stacy’s daughter learned from her friends mom about “what she needed to do to see her abs”

Eating to be STRONG, not eating less (23:50)

The misperception about why we should focus more on muscle
How hard it is to build muscle, let alone “get bulky”
Reasons why muscle is so beneficial
Shifting our focus away from fat loss and toward muscular strength as the primary goal

Becoming self sufficient at any age and the reasons why we train (27:32)

Strengthening the body now determines quality of life later in life
Defining your long term vision
Building and preserving lean muscle
Thinking about how you can set up the future version of yourself with the actions you take today

How peri and post menopausal women can set themselves up for success (30:10)

Signs of menopause and changes women go through
The way estrogen and progesterone changes impact blood sugar stability
The way women in this life stage can bypass the hormone fluctuation to stimulate muscle growth
Why heavier lifting (than you were before) is essential to women in this life stage
Why protein intake and nutrient timing is essential to women in this life stage
Reviewing the way estrogen and progesterone impact our body composition goals when we’re still cycling regularly
The first and second half of the menstrual cycle and how our body responds
How our hormones change through the stages of women’s life cycle
Why it’s essential to not take a “no days off” approach in peri and post menopause

Today’s podcast is brought to you by ROCK AND RESTORE, my free-form essential amino acid formula. This great tasting fruit punch formula contains 30 servings of all 9 of the essential amino acids (including the BCAA’s) in their free form for rapid absorption and metabolic use so you can rock your workouts, build lean muscle, recover faster, boost your immune system and improve cognitive function.

Learn more about Rock and Restore right here!

The uses and benefits of adaptogenic herbs (43:01)

Blog post: 6 Adaptogens that support hormone balance
Dr. Sims’ premium membership (includes many learning modules, including one about adaptogenic herbs)
Peri-menopause symptoms and how they’re often addressed by doctors
Hormone replacement therapy (HRT) as a tool in the toolbox
What adaptogens are and how they work with the body
The benefits of ashwaghanda
How the body adjusts to the presence of the adaptogens
The benefits of schisandra

How to connect with Dr. Stacy Sims and her work (52:36)

If you are thinking about how you can implement the training strategies she talked about into your own life and are feeling overwhelmed by the strength training or heavy lifting component, I really encourage you to approach that with the mentality of lifting heav-IER than you are right now. If you’re brand new and just starting to exercise frequently, build a solid base with my foundational bodyweight programs.

If you’ve built a strong foundation or base with bodyweight workouts, consider adding in dumbbells for extra resistance. If you’ve been in a rut with light dumbbells, consider going up in weight with what you’re currently using so you can’t do as many reps.

Once you get to the point where you can’t comfortably hold the dumbbells but feel like you could challenge yourself further, that’s when it’s time to try out barbells and adding weight with weight plates. There is a progressive aspect to this, so don’t feel like you need to go from zero to barbells or that that is the only way to progress.

Dr. Sims and I discussed this in the first 2 episodes we did together, that going heavier is relative to each of us. You want to do this safely, so building a foundation first is essential.

New members can get a 30-Day Trial RIGHT HERE!

So if you’re in peri or post menopause, really start to think about how you can train to increase the challenge to your muscles with resistance training, and build on where you currently are. Do those explosive plyometric moves that I write into your programs, as they are far more supportive to your goals than long endurance cardio, especially in peri and post menopause.

If you’re in that peri or post menopause life stage, you want to pay attention to the “polarity” of your training intensity. If a workout program is written with 5 days in a row, adapt it for your life stage and do 2 days on, 1 day off, or work out every other day as an example. This allows you to recover better, and hit your workouts harder when you do them and get better results in the absence of the circulating estrogen progesterone – assuming you’re also fueling appropriately and eating enough protein and whole food carbs.

And if you’re still having a regular cycle, you can benefit from continuing to challenge your body with regular exercise and balanced nutrition as well. Your cycling estrogen and progesterone give you an edge to make all of your workouts even more effective, but it’s essential that you’re fueling appropriately around your workouts, and not overtraining.

See my Cycle Training Guide right here!

I have been having ongoing conversations about ALL of these topics and so many more inside Rock Your Life, my online home workout studio and women’s fitness community. In my regular office hours I’m able to connect with the members and answer their questions and share more information that relates to them specifically.

If you’re not a member yet, I highly encourage you to join us, you can get a 30 day trial and come see what you’ve been missing.

I’ve got a huge class library with over 1000 classes of all types, including foundational bodyweight strength training, workouts where you can add in some simple home workout equipment like dumbbells and stretchy bands, all the way up to heavier weight training classes. There are barre classes, yoga classes, mobility classes, plyometrics and circuit. Plus I’ve got dozens of guided workout challenges to give you the perfect sequence to progress through. I see incredible stories every day from my Rock Your life home gym members, and being able to support them in our private women’s fitness community alongside the Team Betty Rocker coaches is a wonderful experience.

Dr Sims and I both share a mission of empowering women with tools and knowledge and the best thing I offer is Rock Your Life. Doing 1-off workouts is good, doing a program is great, but having ongoing challenges and programs over time so you can stay consistent and build a healthy lifestyle with guidance from the coaches is the absolute BEST for seeing lasting results and feeling supported on your journey.

I encourage you to grab that 30 day trial so you can see what it’s all about and take your time enjoying everything I have to offer without any pressure or obligation.

Thank you so much for listening to today’s show, and for caring about your health. Thank you for sharing these podcast episodes with your friends and family and helping to empower other women.

I look forward to our next conversation.

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 14: Women Specific Nutrition and Training with Dr. Stacy Sims appeared first on The Betty Rocker.

S2 – 13: Aligning the Body, Mind, and Movement with Aaron Alexander

BettyRocker — Fri, 01 Apr 2022 07:30:19 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Welcome back! Today I get to share a really inspiring conversation with my good friend Aaron Alexander. Aaron is a pioneering manual therapist, movement coach and the creator of the Align Method which is a guide to using posture and body alignment to build strength, achieve peak performance, reduce pain, and find a new sense of confidence in yourself.

We first met several years back and I immediately felt I had found a kindred spirit in the way he cares so much about educating and supporting people with their bodies. His background and education in understanding the way bodies move (and have the potential to move) is outstanding, as are his fun and fresh teaching methods.

He coached me through some now famous acro yoga poses on the beach in sunny San Diego, and he’s guided me through fun movement flows on many other occasions as well in which I always find myself scared at first, then really accomplished from seeing what my body is capable of.

As a coach, his method unpacks our self-imposed limitations and offers up new frameworks, both mental and physical, to help us experience more joy, more alignment, and more freedom in our lives.

He puts out so many valuable resources including an epic podcast, his book the Align Method, and his courses, including:

his foundational 6-week alignment course
his back pain course and
his knee pain course)

….all of which really help people live better in their bodies. Join me in welcoming him to the show!

From his site:

“I believe there is a direct correlation between our physical health and our psychological wellbeing.

If we want to change the quality of our lives, we first need to change the way we move through our lives.

How do we do that? Align our mind, body, and movement. The fundamentals are simple, and I’m here to teach you.”

In this episode, you’ll discover:

Meet my friend, Aaron Alexander (0:51)

The history Aaron and I share
Aaron’s philosophy on the body

The body as a performance instrument (2:04)

What performing can mean for the body
The baggage around the word “perform”

Aaron’s insights from his contact improv workshop (6:48)

What contact improv is
How Aaron sees it in relation to communication
How performance can undermine improv
The art of deep listening

Breath as the bridge between our autonomic nervous system and the conscious mind (12:13)

Exploring breathing
The control of our body we can access using our breath
“Where your attention goes, energy flows.”
Breath as a tool to down regulate the stress response
Examples of using your breath for different purposes from The Align Method book
Aaron’s guided breathing tool (scroll down and enter your email to receive this for free)
The Wim Hof breathing method

Trouble sleeping? Aaron’s tips for the Aligned Evening can help you (19:43)

What NOT to do
Reviewing the actions of the day
Letting go of the performance aspect of sleep
More sleep tools can be found in The Align Method Book
The way light exposure impacts our ability to sleep
Dr. Michael Breus (the Sleep Doctor) listen to my interview with him here

Today’s podcast is brought to you by WHOLE SLEEP. Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!

Learn more about WHOLE SLEEP right here!

The importance of movement in context with our resting poses (30:41)

Our mutual friend Dr. Huberman and his findings on movement and sitting
The importance of resting poses for humans
The difference in modern human resting poses compared to our ancestors
How the body responds to modern resting poses
The low hanging fruit of optimal movement patterns that can have a big impact on our health
All the biohacks in the world can’t make up for ignoring optimal movement patterns

The value of taking your body through its full range of motion (37:21)

Philip Beach: Muscles and Meridians
The archetypal postures of repose
The danger of ignoring these movement patterns

Today’s Podcast is brought to you by LIONESS, my 8-week women’s strength training program! This program uses progressive overload to build muscular strength and sculpt your body.

It includes an 8 week eating guide and meal plan, and has full follow along workout videos (great if you are training from home) as well as short videos that can be used for reference at the gym. This program includes demos with dumbbells and stretchy bands for those with little equipment, and also uses barbells and typical gym equipment for those who have access to more options.

CLICK HERE to learn more about LIONESS!

Exploring movement patterns (40:30)

Becoming aware of the postures we hold ourselves in
Forward head posture – AARON LINK?
Aaron’s tips for getting into more of the archetypal resting poses naturally
Explore more on this topic in the Align Method book

The importance of play (44:37)

The system of the brain dedicated to play
How that system impacts our state of relaxation and the parasympathetic response
Examples of play
How play and communication intersect
How play benefits our health

This Week’s Challenge [51:05]

CHALLENGE 1: Have compassion for yourself with where you are.

Remove the “should be” and “should have done” from yourself, and acknowledge you are a survivor that has come this far and be kind, knowing that everyone is fighting their own internal battles.

CHALLENGE 2: Hang for 90 seconds daily.

Get your arms up above your head and hang from a bar to decompress. Enjoy some deep breaths. You can break up the length of the hangs to total 90 seconds throughout the entire day.

Connect with Aaron Alexander

Coming up next: Coming up next, I’m very excited to tell you that we have the one and only Dr. Stacy Sims coming back for round 3 of our show! She’s one of my most popular guests and the information she shares about women-specific training, hormone health, and nutrition strategies for women at every life stage are just so fantastic and so relevant.

She’s got a new book coming out for peri and post menopausal athletes called Next Level, and in our upcoming conversation we’ll be diving into that, plus a wide range of topics about women’s health and fitness that will be totally relevant to your daily life! I can’t wait to share it with you.

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 13: Aligning the Body, Mind, and Movement with Aaron Alexander appeared first on The Betty Rocker.

S2 – 12: Becoming a Centered Mama with Amisha Klawonn

BettyRocker — Fri, 18 Mar 2022 07:30:26 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

I’m so glad you’re here to listen to today’s conversation with Amisha Klawonn, Embodiment and Sleep Coach, Yoga Therapist, and Integrative Physical Therapist.

We’re talking about many of the areas new moms struggle with in trying to do it all, and valuable tools all women can use for becoming more centered and feeling more embodied and peaceful in the midst of a busy life.

Amisha applies many aspects of women’s health in her coaching practice, including polyvagal theory and hormone health, and draws from her integrative physical therapy expertise in the areas of visceral mobilization and holistic care for the whole person.

She empowers people to create their visions for their lives, igniting transformation from the inside out – and in today’s conversation, we are getting into many practical tips you can use in your life to bring more balance, rest and self love into your day.

From her site:

“I work with exhausted women who drink too much coffee during the day, have wine to wind down at night, and struggle to sleep well and wake up feeling refreshed each morning.

The women I work with are interested in living life in the present, taking time to take care of themselves so that they can provide love and care to their families, managing stress and overwhelm by changing the way they to react, noticing what brings them joy and following that path, and are ready to make a shift.”

In this episode, you’ll discover:

Amisha’s journey (2:09)

Amisha’s journey as a new mom
Post partum depression
Physical complications

The importance of the connective tissue (8:13)

Understanding fascial connective tissue
Trigger point referrals
Amisha’s experience with visceral manipulation

When things don’t go according to plan (12:20)

Birthing plans
The aftermath of a birth plan gone awry
When everyone else has an opinion

Today’s Podcast is brought to you by The Body Fuel System, my 6 week easy eating system! This customizable eating plan is designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more!

CLICK HERE to learn more about the Body Fuel System!

Prioritizing rest (19:17)

Sleeping your way to success
Productivity culture and its ramifications
Performance and productivity
How rest supports and enhances everything else we do

Strategies for cultivating rest (22:33)

Making the commitment
Rituals and routines
The damaging impact of being disconnected to our body

The sympathetic and parasympathetic nervous system (26:40)

The impact of stress on our system
Not accepting aging as an excuse
The impact of cortisol

Today’s podcast is brought to you by ROCK YOUR LIFE, my online home workout studio and uplifting women’s fitness community where you can take as many 30-day challenges as you like for consistent, sustainable progress. For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!

New members can get a 30-Day Trial RIGHT HERE!

Steps to take for moving mindfully through the day (33:33)

Using wake time or before bed to check in
5 minute journal app
Daytime rituals for tuning in

Cultivating worthiness (37:47)

Inner child work
Beliefs we carry through life
EMDR therapy
EMDR Readiness Course (online course created by the therapist I worked with personally)

Dealing with burnout (43:16)

“Shoulding” all over ourselves
Fatigue from being overloaded
The sleep vacation reset: Amisha’s free sleep program
The oura ring
Garmin Vivosmart 4
All or something

This Week’s Challenge [50:51]

Take a sleep vacation! For 5 days, prioritize rest.

Get to bed on time each night.
In the morning, get sunlight in your eyes. These actions will help to reset the circadian rhythm.
Do some mindful morning movement (here are 2 ideas from my instagram – one and two).
Check in with your body throughout the day, using timers to remind yourself to check in. Journal about emotions that come up during these check ins.

Connect with Amisha Klawonn

Coming up next: Coming up next, I’m excited for you to hear from my good friend Aaron Alexander, a pioneering manual therapist, author and movement coach who is the founder and creator of the Align Method which is a guide to using posture and body alignment to build strength, achieve peak performance, reduce pain, and find a new sense of confidence in yourself.

He’s sharing some really accessible, practical and amazing tips with us in this next conversation – so stay tuned!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 12: Becoming a Centered Mama with Amisha Klawonn appeared first on The Betty Rocker.

S2 – 11: Decoding Body Language with Linda Clemons

BettyRocker — Fri, 04 Mar 2022 08:30:01 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m talking to body language expert, Linda Clemons and we’re going to get into those parts of communication that are non verbal – all those times we need to draw on our intuition to help us decode what people actually mean.

Maybe you’d like to know how to tell if someone is lying or telling the truth. Or maybe you’d like to consciously use your own body language to build more trust in your relationship, or show up more confidently at work so you get noticed for that big promotion. These are just some examples of how we can use body language to give us the edge when it comes to communicating.

Linda Clemons is the CEO of Sisterpreneur ® Inc, which educates and empowers female entrepreneurs. She is an award-winning, record-setting sales producer. A body language expert trained and certified in Analytic Interviewing and Statement Analysis (a process used to detect deception) Linda is one of the top global sales trainers, assisting her clients in generating over two billion in sales.

Some of her clients include the FBI, major airline and hotel companies, Spanx, Google, Microsoft, Twitter, Major League Baseball, and more. She has shared the stage with Oprah Winfrey, President Obama, Dr. Condoleezza Rice, and Steve Wozniak to name a few.

I’ve had the privilege of seeing Linda in action, and was even an example in one of her live talks. It’s really amazing to witness how she seems to be reading the minds of everyone in the room with her ability to decipher body language. To quote from her site: “There Are Hundreds of Experts, But Only One Linda Clemons.”

She’s here today to break down some of her tips and tricks, and leave you with some actionable steps you can use right away to crack the body language code. Get ready to take notes, and join me in welcoming her to the show!

From her site:

Linda references this great quote from Grace Lichtenstein on her website: “Work for a cause, not for applause. Live life to express, not to impress. Don’t strive to make your presence noticed. Just make your absence felt.”

Linda Clemons is a charismatic speaker and corporate trainer with more than three decades’ experience helping clients boost their sales. As a nonverbal communications expert, she provides sales and leadership teams with an awareness of how body language can improve performance and outcomes.

In This Episode You’ll Discover:

Meet Linda Clemons [1:09]

Linda’s background
The benefit of developing more confidence in our self-presentation

Why body language is such an important aspect of communication (2:48)

Non-verbal communication is our first language
How our thoughts translate into our body
Intro to limbic system
How our feelings translate into our communication
The congruency of our words, tone and non-verbal communication

“I cannot hear what you are saying, because who you are being is getting in the way.”

Unpacking the limbic system and how that relates to your intuition (5:37)

The amygdala and its purpose
The fight or flight response
How the amygdala drives communication
Friend or foe?
The different parts of the brain

Disruptors that impact our ability to listen to our intuition (7:56)

Why you may feel conflicted while receiving messages from friends, family and social media
Your gut feeling and how it connects to your intuition
The frustration we may feel with mixed messages

How can we spot lies and incongruencies? (10:14)

The baseline in non-verbal communication
Reading non-verbals in clusters
Make sure that there is congruency: in their words, tonality and body language
What is the context of the communication?
What is the cultural tone of the communication?

Rock Your Life: home workout studio and women’s fitness community [19:14]

New members can get a 30-Day Trial RIGHT HERE!

Using our powerful empathy to see beyond incongruent body language cues [22:13]

We can’t assume we know what people are going through
Remembering to wonder about someone’s story
Seeing beyond gender, ethnicity, financial background
Being present in other people’s presence

The lean in [25:22]

What we lean into
What we lean away from
How our thoughts and reactions translate into our physical responses

Developing and deepening our empathy, intuition and self-expression [27:53]

Understanding the signals we ourselves are putting out
Expressing ourselves in alignment with our intentions
Using your tone to express the intention you have for the communication
Body postures that express different feeling states

Opening up your power zones (32:08)

What the position of your power zones is communicating
The throat, the heart, the belly and the groin
How it feels to communicate with someone whose heart is open vs. closed

How our feelings shade our body language (34:21)

How our body language expresses our emotions about people from our past relationships
While we may be able to say we feel something, our body language may express something else
How understanding this in yourself can help you see when others are being untruthful

I Vanilla Protein Powder from Whole Betty by Betty Rocker [38:10]

This podcast is brought to you by I Vanilla Protein Powder, my 100% organic, whole food blend of 4 plant protein sources that delivers 20 grams of protein to your body in a tasty vanilla shake to support your active life!

CLICK HERE to learn more about I Vanilla Protein!

How working on your strength, posture and alignment can improve your confidence [39:55]

How chronic sitting and computer work can put us into unintentionally closed off posture
How developing our physical strength can help us develop mental strength
“What we think about, we be about”
Self expression choices (like clothes) relate to our mental state

Using power stances to increase your confidence [42:24]

Guided power stance
Noticing the way you feel when you open yourself up
How the brain gets signals from the body positions
The discipline of the body is often perceived in business as a discipline of the mind

The self value we feel when we take care of our bodies (45:38)

Making the most of the time we have
Getting in tune with our intuition and the signals we’re sending out
Developing the signals others are sending us

This Week’s Challenge(s) [46:40]

Our words are 7% of our communication. Our tonality is 38% of our communication. Our non-verbal is 55% of our communication. Your words are power, your tone is powerful, but your body language is critical.

Your challenge: practice becoming a tone master, and be aware if your BODY LANGUAGE is congruent with your words and your tone.

Connect with Linda Clemons:

Coming up next: Coming up next I’m talking to Amisha Klawonn, an Embodiment and Sleep Coach, Yoga Therapist, and Integrative Physical Therapist. She applies many aspects of women’s health in her practice, including polyvagal theory and hormone health, and draws from her integrative physical therapy expertise in the areas of visceral mobilization and holistic care for the whole person.

We’ll be getting into many practical tips you can use in your life to invite in more balance, deeper rest and more self love. I’m looking forward to sharing that conversation with you!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 11: Decoding Body Language with Linda Clemons appeared first on The Betty Rocker.

S2 – 10: Man UNcivilized with Traver Boehm

BettyRocker — Fri, 18 Feb 2022 08:30:36 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

I’m so glad to introduce you to my guest today, Traver Boehm. He’s the founder of the UNcivilized Men’s Movement, the fastest growing men’s movement in the world. He is the author of Today I Rise, and Man UNcivilized as well as a two time TEDx speaker, men’s coach and podcaster.

In this conversation, we’re digging deep on masculinity and cultural norms that create separation between partners, and discuss ways that we can overcome these issues so that we can meet and be met by those we love.

Drawing upon an eclectic background ranging from professional bodyguarding and Mixed Martial Arts to a Master’s Degree in Traditional Chinese Medicine and meditation, Traver counsels men, women, and couples on how to better understand men’s mental health and relationship difficulties.

Although he’s not quite sure how to feel about the title, he has been dubbed, “The Man Whisperer” as he has the unique ability to speak to men in a way they can hear and understand.

In 2016 after losing a pregnancy, his marriage, and his business partnership all within weeks of each other, he created a radical year long social experiment to answer the questions, “Who am I, and who am I as a man?”

Highlights of the year include:

Volunteering with the dying as a hospice worker
Meditating for 28 days straight in complete isolation and pitch-black darkness in a Guatemalan hut
Living in the frigid Utah wilderness for a month with only a knife, a water bottle, and a blanket

With a passion for people and a unique lens through which to view the human experience, Traver is a highly sought after teacher in the fields of consciousness, intimacy, and personal development. When not teaching workshops or radically shifting the way men experience their masculinity, Traver can be found obsessing over a single word in front of his laptop, chasing surf around the globe, and being awful at yoga.

From his site:

“THE UNCIVILIZED MAN…is Unapologetically Male. Dangerous but not a danger. Makes still his mind, makes savage his body. Knows his gifts grow in the garden of his wounds. Practices presence and performance.

Honors the men before him, the women who bore him, and the children who will inherit his Earth. Has equal and easy access to his head, heart, and balls. Lives, by the rule — there are no rules — but there is responsibility. Loves fiercely, openly, and without reservation. Knows strength without love is tyranny. Knows love without strength is victimhood. LIVES an UNAPOLOGETIC LIFE of PASSION and PURPOSE.”

In This Episode You’ll Discover:

The difference between Traver and Trevor [2:01]

A funny story about being called the wrong name for an entire show

How relatable Traver’s work is to women (3:15)

My response to encountering Traver’s work
The statistics on how many women have purchased Traver’s book vs men
The value and the intersection of this work for both men and women

The defining principles of Traver’s work with men (5:23)

Masculine and feminine energy
Tempering the masculine
The path to finding balance
The juxtaposition of stereotypical masculine paradigms
The responsibility of strength
My reflection on this and examples from my own life

Serenicalm: stress support from Whole Betty by Betty Rocker [13:31]

This podcast is brought to you by Serenicalm, a blend of herbs and organic compounds specifically designed to support your body in a healthy response to stress. Reduce stress and anxiety and bring more serenity and calm to your life.

CLICK HERE to learn more about Serenicalm!

Traver’s story [16:39]

How Traver felt like the guy who “had it all”
How he lost it all
The way he felt when he hit rock bottom
The soul searching journey that this took him on
What he began to wonder about other men’s experiences
Why he became a cheerleader of men while also holding them responsible for their actions

How men learn to be men [24:09]

Traver’s vision of what a man can be in the world
How modeling can both serve and undermines men
What women expect from men
Making emotions accessible and accepted for men
The dichotomy Traver’s experience of the masculine

What are the impacts for men who do this work? [30:25]

Men in relationships
The unintended consequences
The impact on intimacy
The ability to express emotionally in a healthy way
The brotherhood this fosters
The root cause of unhealthy behaviors in men and women

Rock Your Life: home workout studio and women’s fitness community [35:06]

Today’s podcast is brought to you by ROCK YOUR LIFE, my online home workout studio where you can take as many 30-day challenges as you like for consistent, sustainable progress. For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!

New members can get a 30-Day Trial RIGHT HERE!

How porn impacts our ability to connect and damages our relationships [37:07]

The reason many men turn to porn with such frequency
Traver’s experience with using porn
The costs to men
The costs to women

How can women support men in their UNcivilized lifestyle? [45:01]

The responsibility we have for doing our own work
The importance of being met in relationship
Adjusting our expectations of our partners
Using Traver’s book as a way to open this conversation

This Week’s Challenge(s) [51:08]

NOTE: How many times do you apologize for being you in some capacity?

Begin to notice where you are apologizing for what you want or who you are. Notice and acknowledge this. As follow up work, begin to examine what lies beneath this apology for you.

Connect with Traver Boehm

Coming up next: Coming up next I’m talking to body language expert, Linda Clemons. You and I both know that a lot of what we communicate is non-verbal, and we have to draw on our intuition a lot in our dealings with others because their words and their actions just don’t seem to match up.

If you’ve ever wondered how to tell if someone is lying or telling the truth, this one is for you. If you’ve ever wished you could show up more confidently in the workplace, or deepen the level of trust in your relationship, this one is for you.

I’ve seen Linda in action and it’s like she’s reading the minds of everyone in the room – her ability to decipher body language is amazing. She’ll be here to break down her tips and tricks for us and leave you with some actionable steps you can use right away to crack the body language code. It’s all coming up next so stay tuned!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 10: Man UNcivilized with Traver Boehm appeared first on The Betty Rocker.

S2 – 9: How to Heal Emotional Eating with Tricia Nelson

BettyRocker — Fri, 04 Feb 2022 08:30:15 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

My guest today is Tricia Nelson, an Emotional Eating expert and the author of the #1 bestselling book, “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.”

Tricia herself lost fifty pounds by identifying and healing the underlying causes of her emotional eating, and has spent over thirty years researching the hidden causes of the addictive personality.

She’s the host of the popular podcast, “The Heal Your Hunger Show” (you can listen to my interview with her right here) and is a highly regarded speaker who has been featured on NBC, CBS, KTLA, FOX and Discovery Health.

One of the things we’re talking about today is that we are all emotional eaters – on different ends of a spectrum. I’m curious to hear about your own experience with this, if you have struggled with it, overcome it, or are coming to terms with it. Be sure to check in with me in the comments section about this, and with any questions you have!

From her site:

“Excessive sugar consumption is a major cause of health problems such as Type 2 diabetes, obesity, and heart disease. It has also been proven to contribute to belly fat, depression, migraines, poor eyesight, and premature aging.

Getting free from the vice-grip of sugar isn’t as hard as you might think. Getting support as you begin your journey will make it much easier. There are also many delicious, sugar-free alternatives to the foods you love, and great recipes that will make you happy as you nourish your body.

You deserve to feel good and look good, and kicking the sugar habit will help you do both!”

In This Episode You’ll Discover:

Meet Tricia Nelson [0:36]

What does being an emotional eater mean? (1:46)

Why we use food for reasons beyond nutritional needs
The subconscious drive behind emotional eating
Tricia’s story and what was different with her eating
The negative feelings that came from her yo-yo weight gain
The cycle that drives emotional eating
Why a diet won’t fix emotional eating
Why a diet initially feels like it’s working

How can you tell if you’re eating emotionally or eating normally? (7:18)

The internal dialogue that helps
The benefit of regular meal times
Tricia’s “3-meal magic” strategy
How skipping meals and strategies like intermittent fasting can create more disordered eating
The self check in that goes along with 3 meal magic
How snacking contributes to weight gain
What the self-check in can reveal that might help you avoid emotional eating

Intermittent fasting and how to approach it as a woman (10:29)

The trap of skipping meals
A great way to use IF as a woman
The importance of the quality of your meals
The most satisfying nutrient (and the one we need to be including in each meal)
Why we need more protein as we age
Thinking about maximizing the 3 main meals you’re eating
Timing your eating around your training if you’re active

Berry Green Protein by Whole Betty from Betty Rocker [12:47]

This podcast is brought to you by Berry Green Protein my 100% organic, high protein, nutrient-dense whole food powder. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!

CLICK HERE to learn more about BERRY GREEN PROTEIN!

Why does eating often feel so hard? [15:05]

Is feeling “hangry” the perfect storm of emotional eating?
The breaks between main meals and how that serves us mentally and physically
How we can begin to recognize our emotions in between our meals
The benefit of tuning into ourselves and building emotional intelligence
Identifying, feeling, and processing emotions
Why we associate comfort foods with feeling states

Tools to empower us in coping with emotional eating [18:12]

A morning routine and the foundation this provides
Centering activities and ideas
The concept of deposits and withdrawals in our spiritual bank account
How these practices support you in dealing with stress throughout the day
Afternoon and evening activities that can support you
Sneaky ways that emotional eating sneaks in
Great tips to help us reset in non food-related ways

Is there a difference between addiction and emotional eating? [22:15]

The spectrum of emotional eating
Emotional eating vs. food addiction
The Emotional Eater vs. Food Addict Quiz
What informs where you are on the spectrum
The consequences of long-term emotional eating and dieting

How does addiction show up in people with emotional eating? [25:53]

Tricia’s personal example of her alcohol addiction and sugar addiction and how they are connected
The dopamine hit from shopping, porn and other pleasurable activities
The increased sensitivity that came from withdrawal from the activity
Tricia’s example of “medicating her feelings”
Why swapping addictions can be typical

What is at the root cause of addictive cycles? [29:34]

Are there issues within ourselves that need deeper work?
Unresolved trauma may be at the root of addictive cycles
Chronic struggles with addictive behavior may be rooted in trauma
Tricia’s personal story and share about childhood sexual abuse
How Tricia’s research and self-healing has informed her powerful work

The “anatomy of the emotional eater” from the Heal Your Hunger book [32:48]

Why people pleasing shows up in some emotional eaters
How coping strategies from childhood translate into adult life
The need for validation and the negative cycle that sets up
How resentment results from people pleasing
How these traits drive the justification for emotional eating
Tricia’s book: “Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.“
Setting boundaries, people pleasing and speaking up for yourself for women
Uncovering the root cause of emotional eating can help you live a more fulfilling life
How we can see opportunities in all of our challenges

This Week’s Challenge(s) [40:16]

Try 3 meal magic for 3 days.

This can help you observe your relationship with food, and how often you have impulses to unconsciously get something to eat.

Connect with Tricia Nelson [56:51]

Coming up next: Coming up in our next episode, I’m talking to the founder of the Man UNcivilized movement, Traver Boehm. He’s the author of the books “Today I Rise,” and “Man UNcivilized” as well as a two time TEDx speaker, men’s coach and podcaster. I really appreciate the work he’s doing, and I thought you might be interested to hear this conversation, especially if you have men in your life who you love and want to share great tools and resources with.

In my own personal journey, learning more about how other people think has helped me uplevel my communication skills, deepen my empathy and understanding, and connect more meaningfully with others. I really love learning different perspectives and points of view, and I think you’ll find Traver’s work very insightful. I’ve given his book to several friends and family members, and enjoy hearing his take on many things.

This upcoming episode does have some swearing in it so if this is offensive to you, this may not be an episode you’ll enjoy.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 9: How to Heal Emotional Eating with Tricia Nelson appeared first on The Betty Rocker.

S2 – 8: The Sleep Doctor is In with Dr. Michael Breus

BettyRocker — Fri, 21 Jan 2022 08:30:25 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m talking to Dr. Michael Breus, better known as “America’s Sleep Doctor.” He and I have had many conversations about the science of sleep, and his useful tips have really helped me get into the best sleep habits of my life.

In todays conversation, we’re getting into “Chronotypes” which he details in his book, The Power of When and helps explain why each of us has an optimal time for sleep, work, sex and more – and why we’re not all the same. We’re also covering everything from how sleep impacts our metabolism, the disastrous side effects of poor sleep, tips for new parents and shift workers – plus how to optimize your sleep environment for a better night of rest.

Hanging out with Dr. Breus!

More about our guest: Michael J. Breus, Ph.D., is a Clinical Psychologist and both a Diplomate of the American Board of Sleep Medicine and a Fellow of The American Academy of Sleep Medicine. He is one of only 168 psychologists in the world to have passed the Sleep Medical Speciality board without going to Medical School.

Dr. Michael Breus was recently named the Top Sleep Specialist in California by Reader’s Digest, and one of the 10 most influential people in sleep. Dr. Breus is on the clinical advisory board of The Dr. Oz Show and on the show (40 times).

Dr. Breus is the author of The Power of When, bio-hacking guide book proving that there is a perfect time to do everything, based on your genetic biological chronotype. Dr. Breus gives the reader the exact perfect time to have sex, run a mile, eat a cheeseburger, ask your boss for a raise and much more.

His second book The Sleep Doctor’s Diet Plan: Lose Weight Through Better Sleep, discusses the science and relationship between quality sleep and metabolism. His first book, GOOD NIGHT: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health is a do-it-yourself guide to better sleep.

Dr. Breus has supplied his expertise with both consulting and as a sleep educator to many brands and companies, he lectures all over the world and is a regularly featured contributor to many publications. He has been interviewed on CNN, Oprah, The View, Anderson Cooper, Rachel Ray, Fox and Friends, The Doctors, Joy Behar, The CBS Early Show, The Today Show, and Kelly and Michael.

From his site:

“We have a lot more to learn about how sleep influences fat metabolism, but there’s an emerging picture that suggests our bodies are less likely to expend fat as energy, and more likely to store it, when we don’t get enough rest on a consistent basis.

Shortchanging sleep during a busy work week appears to be enough to have a meaningful impact on our fat-burning capabilities. Maintaining a consistent routine of sleep, with regular bedtimes and wake-times, can prime your metabolism to function at its best.”

In This Episode You’ll Discover:

Meet Dr. Michael Breus [0:37]

About Dr. Michael Breus
The Tao of dogs and what we can learn from it
How Dr. Breus became interested in sleep
Changing your sleep can change your life
Why working with a sleep expert who has seen their research in a clinical setting is ideal

How sleep impacts every area of your life and health (6:14)

Why sleep is #1 on the 4 Pillars of Health
How stress can affect your sleep
Dr. Breus’ own experience with lack of sleep
New parents and sleep deprivation
Dr. Breus’ experiences with sleep being a new parent
Some of the issues new parents experience

4 ways sleep deprivation affects our hormones(9:56)

Lack of quality of sleep (not just quantity) can equal sleep deprivation
The slowdown of your metabolism in relation to lack of sleep: read this in-depth article from Dr. Breus for more on this topic
The elevation of cortisol and the resulting increase in appetite
The increase in ghrelin (your hunger hormone) and decrease in leptin (your fullness hormone)
Why heightened cortisol makes you crave comfort foods

Strategies for new parents and couples (13:13)

The “on call” method for parents of young children
Dr. Breus on Ben Greenfield’s podcast
Time zone method
How to sleep for a leaner, longer, healthier life guide

Whole Sleep by Whole Betty from Betty Rocker [14:51]

This podcast is brought to you by Whole Sleep! Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!

CLICK HERE to learn more about Whole Sleep!

Introducing the chronotypes and reviewing sleep cycles [16:14]

What is a chronotype?
Expanding the sleep types beyond “early birds” and “night owls” with genetics
23 and Me genetic testing
The cycles of hormones for different chronotypes
How our melatonin fluctuate in a 24 hour period
Read the Power of When for much more detail about the chronotypes and fluctuation of your hormones
The 4 animal archetypes and how they correlate to the circadian rhythms
How taking advantage of your chronotype can improve your experience in sleep, sex, work, and more

The side effects of sleep deprivation [22:22]

“Everything you do, you do better with a good night’s sleep.”
How sleep deprivation multiplies cancer cells
How sleep deprivation impacts your emotional state
The relationship between sleep and spiritual connection
How sleep deprivation affects recovery from exercise
The negative impact of the “no days off” mentality

How to create a healthy sleep environment [27:21]

The question of pets in your bed
The need to establish a routine that works for you
How to apply your 5 senses to optimize your sleep environment
How light impacts your sleep hormones and tips for working with light
Limiting your exposure to blue light from your devices with blue light blocking glasses
Recommendations for morning wake up
How sound impacts sleep differently in women and men
Helpful sounds that can help you fall asleep
How using layers of sound frequency can help in louder environments
The Bose noise cancelling ear buds

**Full Body Collagen from Whole Betty by Betty Rocker [37:06]**

Today’s podcast is brought to you by Full Body Collagen, made by Whole Betty (that’s me!) It has 30 servings of Hydrolyzed Collagen Peptides for daily bone, joint and skin support. Easily dissolvable and flavorless powder is perfect for adding to hot or cold drinks, smoothies, sauces or any of your favorite recipes.

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How shift workers can support their sleep routines [39:39]

The difference between shift worker’s sleep patterns and day worker’s
Why shift workers need blackout curtains
Meal timing for shift workers and how it can impact your metabolic circadian rhythm
Circadian.com resource for shift workers
Dr. Breus helful article: Shift Work Sleep Disorder and How To Get a Good Night’s Sleep (Even if you Work Graveyard)

How to use the sense of touch to improve your sleep [42:40]

Items in your sleep environment to consider
The value of temperature control and using a Chilipad
How the Chilipad can be a valuable tool for menopausal women
The importance of choosing a pillow that supports your sleep position
Travel hacks for creating the perfect pillow in a hotel
How sleep temperature can improve recovery and sleep
My personal sleep ‘system’
The value of figuring out your own personal best sleep system
Moisture wicking sheets (the brand mentioned has been discontinued)
The best material for sheets and the best weight for covers
Moisture wicking pajamas
Top questions to ask yourself when looking at your sleep space

How to use your sense of smell and taste to improve your sleep [50:18]

Specific, scientifically studied scents that help you fall asleep better
Women-specific recommendations for scenting your space
How taste and eating impact your sleep
Tips on what to avoid before bed for better sleep
The amount of time before bed you need per alcoholic beverage
When to stop drinking fluids before bed in general
When to ideally stop eating before bed
Why some people wake at 3am and what Dr. Breus recommends
Beekeeper’s Naturals honey and Guava leaf tea

Connect with Dr. Michael Breus [56:51]

This Week’s Challenge(s) [57:17]

If you’re someone who struggles to get to bed early enough, YOUR challenge is to use your phone to set some timers to help you get to bed a little earlier than normal.

The first timer is a “get ready” for bed timer. I want you to set this an hour before your ideal bedtime. I suggest you turn off the TV, put on your PJ’s and brush your teeth. Get in bed with a good book.
Your second timer is a “go to sleep” timer. You may not need this timer, but it’s recommended. You can leave yourself a nice message when this timer goes off that says “do this to wake up feeling great” or “I love myself so I go to sleep on time.”

This double timer system really helped me, because I needed a reminder to get ready for bed and wind down. If I didn’t do this, I would often just idly keep an eye on the clock as I was staying up later and later thinking I’d go to bed soon. And that “soon” just kept getting pushed back farther and farther.

If you don’t have trouble with getting to bed on time, but you do struggle with restful sleep here are some things I’d like you to check in your sleep environment and do to see if they help:

Make sure you’re not eating or exercising close to bedtime. These activities should be wrapped up 2-3 hours before you’re planning to sleep.
I recommend an evening meditation. You can use an app for this, or a practice like Ziva Meditation. You can also use a stress reducing supplement like my Serenicalm.
To support your body in getting restful sleep, tune into your 5 senses when it comes to creating a good sleep environment.
1. Is it dark enough in your room? Consider an eye mask if not.
2. Are you watching TV or using your phone right up until bedtime? Consider taking a break from these devices at least an hour before bed, and the option of wearing blue light blocking glasses in the evening when you’re exposed to artificial light to help your body cycle down and allow melatonin to rise so you can naturally fall asleep and get deeper sleep.
3. Are there disruptive noises waking you up? Consider a sound machine or loud fan to drown them out.
4. Is your bedding and pajama material soothing and soft?
5. Is your bed too hot or too cold? Consider a Chili Pad or cooling/heating pad to adjust the temperature near your skin while you sleep.
6. Consider bringing soothing smells like lavender into your room by either scenting your pillow or pajamas, or using a diffuser, and leave yourself time for your wind-down rituals like brushing your teeth or taking a shower or bath.
7. Reading before bed and leaving yourself time to do that is a great bedtime ritual to cultivate as well, and it’s been a huge help to me personally.
8. If you’re curious about tracking your sleep I highly recommend the Oura ring, as it gives fantastic data about the amount of REM sleep, deep sleep and more – plus tracks your daily steps, daily activities, and contains some great tools to help you have a more balanced day in general. I have been using this tool for 5 years and it’s given me so much insight.

I hope some of these tips are helpful and that you take my sleep challenge!

Get a free copy of my Better Sleep Guide here!

Coming up next: Coming up in our next episode, I’m talking to Tricia Nelson, an Emotional Eating expert and the author of the #1 bestselling book, Heal Your Hunger- 7 Simple Steps to End Emotional Eating Now.

Tricia herself lost fifty pounds by identifying and healing the underlying causes of her emotional eating has spent over thirty years researching the hidden causes of the addictive personality. This is a really great conversation that you won’t want to miss!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 8: The Sleep Doctor is In with Dr. Michael Breus appeared first on The Betty Rocker.

S2 – 7: How to Have a Happy, Healthy Gut with Dr. Vincent Pedre

BettyRocker — Fri, 07 Jan 2022 08:30:37 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m joined by Dr. Vincent Pedre, the Medical Director of Pedre Integrative Health. He’s a Functional Medicine-Certified Practitioner in private practice in New York City, and he believes that the gut is the gateway to excellent wellness.

Together, we’re exploring the amazing topography of the gut microbiome and all the essential functions this amazing system performs for us – as well as how we can support our gut for optimal function. Find out the best foods to eat for good gut health, and how to support your immune system, reduce inflammation, and enjoy a happy, healthy digestive system for years to come.

More about our guest: Dr. Vincent Pedre is the Medical Director of Pedre Integrative Health and Founder of Dr. Pedre Wellness, nutraceutical consultant for NatureMD and Orthomolecular Products, CEO of Happy Gut Life LLC, and a Functional Medicine-Certified Practitioner in private practice in New York City since 2004.

He believes the gut is the gateway to excellent wellness. As the bestselling author of “HAPPY GUT®—The Cleansing Program To Help You Lose Weight, Gain Energy and Eliminate Pain,” featuring his proprietary ‘blueprint’ for healing the gut, the Gut C.A.R.E.® Program—he has helped thousands around the world resolve their gut-related health issues.

From his site:

“I believe that the way I treat a patient should be the same way I would want a family member treated by their doctor. I use the same philosophy when screening for specialists.

My number one criteria is: Would I send a loved one to see this specialist? In other words, would I entrust the care of a family member to this specialist?

This is my care philosophy and how I approach medicine. Everything else follows from there.”

In This Episode You’ll Discover:

Meet Dr. Vincent Pedre [0:58]

Catching up
Dr. Pedre’s practice in NYC
How Dr. Pedre named his book, Happy Gut: The Cleansing Program to Help You Lose Weight, Gain Energy, and Eliminate Pain
The amazing role of the digestive system and the gut microbiome
How your gut is like a supercomputer
The importance of the food you eat to your gut health

The biology of a healthy gut [5:35]

Where your gut begins
The critical juncture of protein breakdown
Where fat digestion begins
How each zone of the digestive process has a different microbiome
Where most of our nutrients are absorbed
The size of your small intestine
The size of your large intestine
The importance of the gut bacteria to blood sugar regulation, calorie consumption and fat storage
The importance of stomach acid
SIBO (small intestinal bacterial overgrowth) and bloating

Befriending our body’s systems for better health [11:53]

How stress and emotions can impact our gut and digestion
What to do if you feel your body is betraying you
Your body is designed to run well when given the right input
Understanding how you can work with your body
How the rules of the game change as you age
The consequences of indulging over time
A reframe for thinking about how to fuel yourself to support your gut

Home Workout Domination [18:15]

Today’s Podcast is brought to you by Home Workout Domination, my 8-week home workout program that combines strength and sculpting with explosive cardio! Work your way through this popular and effective program and carve out a fitter physique while building confidence, strength and endurance!

CLICK HERE to explore Home Workout Domination!

Bloating and weight gain and what they can signify [19:31]

Identifying pattern with your poop
Signs that your gut is happy
Signs that your gut isn’t happy
What symptoms leaky gut comes with
What bloating and burping may signify
What some mood disorders may signify
Where 90% of your melatonin is produced
Where some sugar cravings may be coming from

How overusing antibiotics can impact the health of your gut [25:40]

Dr. Pedre’s personal experience with being overprescribed antibiotics as a teen
Increased sensitivity to foods
The detriment to the immune system
The potential for an increase in inflammation
The potential for yeast overgrowth
The importance of a balanced approach in the prescription of antibiotics
Dr. Pedre’s focus on the restoration process of gut care

Breaking down gluten and dairy and why this is challenging for some people [30:11]

What gluten and dairy are broken down into and their effect on the body
How some people feel after removing dairy and gluten from their diet
How zonulin impacts gut permeability
Explaining the gut lining and how leaky gut occurs
How people develop food sensitivities
Explaining the difference between Celiac’s disease and gluten sensitivity
The results of studies done on gluten senstivity
The three components necessary for an autoimmune disease to begin
What I’ve noticed in removing gluten and dairy from my eating programs
The practices of soaking, sprouting and fermenting
Dr. Pedre’s 28-Day Gut Reboot
Dr. Pedre’s experimentation with taking gluten out of his diet
How certain dairy products may not bother you as much as others

How to increase diversity in the gut microbiome [42:18]

The importance of making as much of our own food as we can
Results of the Multiomics clinical trial that compared a high fiber diet and a diet high in fermented foods
The importance of diversity in the gut microbiome
How fiber is metabolized by the gut and the impact it has on the immune system
How fermented foods impact inflammatory markers

The Body Fuel System [47:10]

Click here to learn more!

Probiotics, prebiotics and digestive enzymes [48:40]

Asking the right question: how to bring the body into balance
Dr. Pedre’s concept of “weeding, seeding and feeding”
What prebiotics are
How to approach supplementing with prebiotics, and what to watch out for
Various ways to approach probiotics
How probiotics can act on the gut microbiome
How dogs can improve the diversity of the gut microbiome
Examples of digestive enzymes and their uses

How resting the digestive system between meals can be beneficial [55:59]

Why I don’t recommend “intermittent fasting” for women
The difference between IF as a diet and the rest we take from eating between dinner and breakfast
How snacking between meals may not allow your digestive system to rest properly
The importance for fueling for your activities
Our association with sugar and dessert

Some great foods to incorporate for a happier gut [1:00:00]

How to approach incorporating fermented foods
How to approach eating raw vegetables
The importance of a varied diet
The importance of omega-3 fatty acids and healthy fat
The value of decreasing sugar consumption

This Week’s Challenge(s) [1:02:48]

Log your food, bowel movements and symptoms.

Keep a running log for 2 weeks, and become curious about the patterns that emerge.

Dr. Pedre’s Free Guide: Top 10 Tips for a Healthy, Happy Gut

Coming up next: I’m looking forward to sharing our next episode with you, where I’m having a conversation with Dr. Michael Breus, otherwise known as America’s Sleep Doctor. You may already be familiar with his work from seeing him on shows like Dr. Oz, CNN, Oprah, the doctors, or any number of TV programs or heard of his bestselling book, the power of when he’s the go-to sleep expert that the experts turn to. I have lots of questions for him and look forward to sharing this great conversation with you!

How to connect with Dr. Vincent Pedre

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 7: How to Have a Happy, Healthy Gut with Dr. Vincent Pedre appeared first on The Betty Rocker.

S2 – 6: Aging in Reverse with Natalie Jill

BettyRocker — Fri, 17 Dec 2021 08:30:04 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m talking to my friend, Natalie Jill Today, a fat loss expert and high-performance coach about the realities and myths around aging. You are never too old to improve your relationship with your body, lose body fat, get stronger, or pursue any goal you have!

We’re getting into what “aging in reverse” actually means and how you can adopt this practice yourself, and the best nutrition practices for staying healthy as we go through time.

We have a lot of aligned philosophies about fitness, nutrition and mindset, and I’m really happy she’s here to share her inspirational story and her reframe on aging – which I love.

More about her: Natalie Jill is a Fat Loss Expert turned high performance coach who is changing conversations around age, potential and possibility! She helps entrepreneurs craft their unique compelling STORY, expand their brand and excel on social media.

She used the exact methods she teaches to grow her globally recognized fat loss and fitness brand with well over 3 million social media followers worldwide, two best selling books, a top ranked podcast and recognition from Forbes and Greatist several years running as one of the top health and wellness influencers in the world.

From her site:

“As a 50-year-old female, I KNOW The struggles that can come along with aging! I take the guesswork away and help you kill F.A.T. (False Assumed Truths) holding you back from achieving the goals.

You see, It’s our our thoughts, actions and habits and that create our realities. I love shifting this for people. My favorite clients to work with are the ones ready for help busting through everything holding them back so THEY too can create EVERYTHING FROM NOTHING.”

In This Episode You’ll Discover:

Meet Natalie Jill [3:00]

Hear Natalie’s story
What signaled her life transition
The vision board and its place in your transformation

Addressing the Ego in ourselves [7:30]

What happens when you start to understand and recognize other people’s intentions
The journey of self-growth and the ego
How the ego can show up

How Natalie Jill became a trainer and health coach [11:00]

Why we have to do things for ourselves
The inception of the 7 Day Jumpstart
Natalie’s education

Rock Your Life [15:51]

New members can get a 30-Day Trial RIGHT HERE!

Aging in Reverse [17:50]

How detaching from your age serves you
What happens when you get rid of what you thought you knew
The 3 hallmarks of aging in reverse
The value of working with someone who has been where we are

The best nutrition practices as we age [23:00]

How eating more fruits and veggies benefits you
Eat more unprocessed, natural, real foods
The truth about grains, dairy, and sugar
How to make calorie counting work for you

Rock and Restore [31:43]

Today’s podcast is brought to you by Rock and Restore, my essential amino acid formula that’s perfect to use while you’re working out to boost muscle protein synthesis, and speed up your recovery. Rock and Restore contains all of the BCAA’s and an optimal dose of leucine, the most anabolic BCAA along with all the essential aminos your body can’t make on its own to support your brain, enzyme, hormone and immune function.

Stock up on Rock and Restore right here!

What goes wrong with fat loss as we age? [34:30]

Why your beliefs about weight loss matter
Roger Bannister’s story
Why it might be harder or take longer to lose weight as you age
How to identify your driving core motivator
What happens when you change your focus from what you can’t do to what you can do

Total Body Thrive [46:15]

What it is: Total Body Thrive
How to use it together with any other program you’re already on and love

This Week’s Challenge(s) [49:15]

Natalie Jill wants you to notice throughout the day how many times you’re bringing up something that’s circumstantial and how you can turn it into possibility. How many possibilities can you turn around circumstances in one day?

We do this all day long. Our lives are full of limiting beliefs and false, assumed truths about aging, injury, what’s going on in the world, with your friend, neighbor, husband, etc. How can you shift that thinking to the opposite of what it is and create a possibility?

How to connect with Natalie Jill:

Coming up next: I’ve got a fantastic conversation all about the health of your gut with Dr. Vincent Pedre, a functional medicine doctor in practice in New York City who believes that the gut is the gateway to excellent wellness.

He has helped thousands of people around the world resolve their gut-related issues with his gut care blueprint, and has a bestselling book called “Happy Gut, The Cleansing Program to Help You Lose Weight, Gain Energy and Eliminate Pain!”

I am really looking forward to sharing this important conversation with you! We’ll be back right after the New Year on January 7th with this episode.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 6: Aging in Reverse with Natalie Jill appeared first on The Betty Rocker.

S2 – 5: Hormone Balance and All About Essure with Dr. Shawn Tassone

BettyRocker — Fri, 03 Dec 2021 08:30:32 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m having a conversation with my pal, Dr. Shawn Tassone, MD, PhD who is double board certified in obstetrics and gynecology and uses an integrative approach to help his (primarily female) patients.

At Dr. Tassone’s clinic in Austin, TX

He’s in practice in Austin, TX and is a hormone specialist, author, speaker, highly rated patient advocate, and creator of an integrative hormone mapping system, which you can use yourself in his popular book “The Hormone Balance Bible.”

We’re talking about birth control, hormone health, and how to get help rebalancing your hormones when they get out of whack – plus, dealing with doctors who don’t believe you, aren’t supportive and don’t listen (how are we even paying people who act like this!).

And, we’re getting into Essure and other medically implanted devices, and the issues they may pose to our hormone health. As I shared on social media, I had to have my Essure device removed due to complications and pain, and went to Dr. Tassone for the surgery.

We get into my experience, and the dirty truth behind how this device was approved, then quietly removed from the market – plus potential concerns with this, and other medical devices.

From his site:

“My team and I believe wellness is a lifestyle decision and it takes courage as well as education for your whole being.

Our mission is to always focus on the positive, resonate the good and find a way to face the truth about health.“

In This Episode You’ll Discover:

Meet Dr. Shawn Tassone is [0:42]

Dr. Tassone’s superpower
The difference between traditional medicine and integrative medicine
The Hormone Balance Bible – Dr. Tassone’s book
The Hormone Mapping Quiz
How he partners with other doctors to support patient care
My doctor: Dr. Jill Carnahan and our episode about mold

Why Dr. Tassone devoted his practice to helping women achieve optimal health and hormone levels [6:10]

Reflecting back on his mom’s struggles with a new perspective
Commonalities in women’s hormone journeys
Quickstart Guide to Women’s Hormones part 1
Quickstart Guide to Women’s Hormones part 2

The S.H.I.N.E.S protocol and health archetypes [9:48]

What S.H.I.N.E.S. stands for: Spiritual Practice, Hormones, Infoceuticals, Nutrition, Exercise, Proper Supplementation)
Harry Massey’s company, NES Health

Different ways to approach hormone balancing [11:45]

Dutch Test for hormone levels
Bioidentical hormones and what they are used for
The different types of bioidentical hormones
Some of my personal experiences

Whole Sleep [14:45]

This podcast is brought to you by Whole Sleep! Support your body’s natural sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!

CLICK HERE to learn more about Whole Sleep!

Hormone balancing through a woman’s life [16:30]

What hormone imbalances are normal
Symptoms of hormone imbalances

Issues with different kinds of birth control [18:00]

Being prescribed the pill for having a heavy period
Why Dr. Tassone considers many prescriptions of the pill to be a lazy form of medicine
What you need to know about birth control, the menstrual cycle and your hormones with Dr. Jolene Brighten
How women are not always informed of the potential risks of taking the pill

The Essure medical device [20:02]

My journey with using birth control, and what my doctor recommended
Essure Birth Control: what it is
Problems with Essure
What the device is made from, and how it can create inflammation
The issues with the data the company provided to the FDA
Angie Firmalino Facebook Group: “Essure Problems”
What Dr. Tassone observed after removing Essure from his patients
Why the device came off the market – what the company said, and what was really behind it
The Bleeding Edge documentary about medical devices and the problems they may pose
The procedure Dr. Tassone uses to remove the device
Complications that can occur when it’s not properly removed and X-rays taken before and after removal
What you need to know about hysterectomies and device removal
My personal experience with Dr. Tassone
Stress Less, Accomplish More with Emily Fletcher
Ziva Meditation

Rock Your Life [34:00]

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!

New members can get a 30-Day Trial RIGHT HERE!

How to know you’ve got the right doctor [37:00]

Things that impressed me about working with Dr. Tassone
A rising tide lifts all boats and our friend JJ Virgin
When you should find a new doctor
How to collaborate with a doctor to get the lab tests you need
Why you should research different doctors
Dr. Tassone’s instructive instagram account

Potential complications of a copper IUD [40:15]

Side effects of a copper IUD for some women
Ease of removing an IUD vs surgical removal of Essure
Birth control is a personal choice, but it should be an informed choice

The immune response’s tipping point [42:22]

The overflowing bucket
Compounding symptoms and what that can mean

What Dr. Tassone wants women to know about Essure [43:30]

How many Essure devices were implanted
How many women do just fine with theirs
How many women have issues that are trying to get the device removed
How many women have issues but don’t realize it’s connected to the device

Hormone imbalances and compounding issues [44:32]

When you’re not responding to treatments
Symptoms associated with estrogen dominance and low progresterone
Treatment methods that aren’t serving women
The high bar of care you deserve

This Week’s Challenge(s) [46:30]

Challenge 1: Dark Chocolate Challenge

Get yourself different bars of chocolate, in increasing darkness levels. See what level of dark chocolate you can get up to confidently by testing a small piece of increasingly darker chocolate daily.

If you can get up to 70% dark or higher, Dr. Tassone recommends eating a square daily because of its health benefits to your coronary arteries, hormone health, and antioxidant content.

Challenge 2: How Cold Can You Go?

Turn your shower as cold as you can get it for up to 60 seconds. This helps boost cortisol, increase your oxygen levels, and it’s good for your body. Do this challenge in the morning.

Check out my Comprehensive guide to training with your cycle which includes:

Your cycle as an advantage
Continuing education opportunities and resources to learn more about cycle training
The phases of a natural menstrual cycle
Training considerations and tips for each phase of the menstrual cycle
Nutrition considerations and resources
Considerations for those using an oral contraceptive pill
Peri and post-menopause considerations and training tips

Coming up next: I’m talking to my friend, Coach Natalie Jill, better known by her social media moniker Natalie Jill Fitness. She’s a fat loss expert turned high-performance coach who is changing the conversation around age, potential, and possibility. She has well over 3 million social media followers, two best-selling books, a top-ranked podcast, and recognition from Forbes several years running as one of the top health and wellness influencers in the world. I look forward to sharing this great conversation with you!

How to connect with Dr. Shawn Tassone

Dr. Tassone’s website
Dr. Tassone’s practice
Dr. Tassone’s Book: The Hormone Balance Bible
Dr. Tassone’s Hormone Mapping Quiz
Social Media:
Facebook: @tassonedoc
Instagram: @shawntassonemd
TikTok: @shawntassonemdphd
Pinterest: @shawntassonemdphd
YouTube

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 5: Hormone Balance and All About Essure with Dr. Shawn Tassone appeared first on The Betty Rocker.

S2 – 4: Eating and Training with Your Cycle (Part 2) – Menopause, IF and Keto with Dr. Stacy Sims

BettyRocker — Fri, 19 Nov 2021 08:30:57 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

In part 2 of my conversation with Dr. Stacy Sims, we’re diving into training and nutrition strategies for women leading up to and post-menopause, plus guidance for phasing your training if you’re still having a regular cycle – and discussing 2 popular diet strategies – Intermittent fasting and Keto – and if they are effective for active women.

Dr. Sims is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.

She served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences with environmental and nutritional considerations for recovery and performance, specializing in women’s health and performance.

A regularly featured speaker at professional and academic conferences, including those hosted by US Olympic Committee, High-Performance Sport NZ, and USA Cycling, she is a Senior Research Associate at AUT University and resides at the beach in Mt. Maunganui, New Zealand with her husband and young daughter.

This is a 2-part series, so get ready to learn a lot and start applying it right away! Listen to Part 1, Eating and Training with Your Cycle here.

From her site :

Together we can shift the destructive narrative and elevate women in research, science, and sport.“

In This Episode You’ll Discover:

Reintroduction to Dr. Stacy Sims [0:57]

Checking in with you – did you take last week’s challenge
What we’re talking about today

Nutrition and training considerations for those in peri or post menopause [2:37]

Body changes we notice once we hit our 40’s
What’s happening to our estrogen and progesterone ratios
How this impacts insulin
How we can use nutrition and training to level the playing field
Protein 101
Reducing steady state training and why
Resistance Training Guide
‘Polarizing’ our training and how that supports us in reaching our goals
How high intensity work supports our body composition
Cardio and HIIT Training Guide
Why it’s important to increase protein intake
How heavy lifting and high intensity work plus a protein dose drive muscle protein synthesis
How Muscle Works
Shifting our nutrition to support gut health with fruit and veggie form of carbs
Carbs 101
Why women think they need to train more and eat less and why that’s not helping

“Lifting heavy” is relative to where you’re starting out [7:22]

Start with a foundation and build on it
Adding resistance is important but you don’t go from bodyweight workouts to Olympic lifting overnight
The importance of building a functional foundation for building muscle
Foundations of Functional Fitness free training workshop

Lioness Strength Training Program [9:18]

This podcast is brought to you by Lioness, my 8- week strength training program. Feel empowered, strengthen your body and sculpt your strongest, fittest physique at any age.

CLICK HERE to learn more about the Lioness Strength Training Program!

Phasing your training when you’re still cycling [11:13]

Low hormone phase/follicular phase training recommendations
Ovulation training recommendations
High hormone phase/luteal phase training recommendations
5-7 days prior to your period and training tips
Advantages to training as a woman
The mentality of “exercise more and eat less”

Training post-menopause (and peri-menopause) and polarizing your training [14:50]

Why we don’t want to get into the grey zone
Use a heart rate monitor for rest/easy days to ensure you’re having enough recovery
How polarized training drives adaptations, strength gains and body composition changes

Keep your rest days in mind prior to menopause as well [17:34]

My example of how I track my cycle and optimize my training
How much I loved the Women Are Not Small Men course
The importance of tracking and listening to your body

What Low Energy Availability (LEA) is and how it impacts us [18:58]

Over 50% of recreational athletes are in LEA
Our baseline needs for calories just to exist may be higher than you realize
Why online calorie trackers and apps are driving this issue
Why your body needs a certain baseline of nutrients
When we’re not eating enough and adding training on top this creates LEA
How this impacts the thyroid, metabolic rate, low blood sugar
How LEA increases fat storage and breaks down muscle tissue
The importance of nutrient timing and fueling when around your activities
Why LEA is such a health concern and how stress compounds it
Where calories come from and the quality of your food sources of them impact your outcomes far more than the “amount of calories”
The importance of a balanced diet and ensuring you have adequate protein consumption
The importance of upping your protein intake in your 40’s to drive the adaptation needed for body composition changes

The Body Fuel System [25:19]

Today’s podcast is brought to you by the Body Fuel System! My signature 6-week eating system has a customizable eating plan designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more!
Click here to learn more!

Intermittent fasting for women [26:53]

Fasting without exercise in the general health population and its outcomes in that context
Fasting results for lean or slightly overweight individual who are exercising and fasting
Sex differences with exercise and fasting
The brain physiology differences in women and men
Caloric restriction and exercise and how this impacts women’s neurons, drives body fat storage, endocrine and menstrual cycle dysfunction
Low energy availability differences between men and women
Fasted training impacts on women
Outcomes of fasted training compounded with heightened cortisol
The long-term issues with IF
The way long term IF use with women impacts their brain, body composition and health markers
How to garner the benefits of IF as a woman
How exercise gives you many of the same benefits as a woman that IF claims to

Does fasting work for women post-menopause better than it does for women who are still cycling? [34:30]

How fasted training puts more stress on the system post-menopause
Stacy’s tips for approaching IF as a woman at any stage of life

Does the keto diet work well for women? [35:56]

The original research about the keto diet on a clinical population of obese men
The difference between a clinical population and a regular, exercising population
What keto is beneficial for: traumatic brain injury (TBI), epilepsy, brain energetic issues
How keto translates as a weight loss strategy in men vs women
Why women need more carbohydrate for natural functioning of the endocrine system
Research on the keto diet is coming from subjects who are male or from a clinical population
The research doesn’t support long-term benefits for healthy, active women
The impact heavy marketing can have on our choice to diet
There is no short cut or fast fix to a healthy body
The value of Dr. Stacy Sims’ work for women’s health

This Week’s Challenge(s) [42:39]

One of the biggest drivers of poor sleep is eating too close to bedtime. Rest and digest is parasympathetic, so if you’re digesting, you can’t rest. If we back up our food, we get better sleep.

Try out not eating 2 hours before bed, and see how that helps with your sleep.

Read: Save Your Sleep from Dr. Stacy Sims

Check out my Comprehensive guide to training with your cycle which includes:

Your cycle as an advantage
Continuing education opportunities and resources to learn more about cycle training
The phases of a natural menstrual cycle
Training considerations and tips for each phase of the menstrual cycle
Nutrition considerations and resources
Considerations for those using an oral contraceptive pill
Peri and post-menopause considerations and training tips

Coming up next: I’m talking to Dr. Shawn Tassone – women’s hormone health expert and functional gynocologist who I worked with to remove a device called Essure. Join us for our conversation about common hormone imbalances in women, my journey with this medical device, and so much more!

How to connect with Dr. Stacy Sims

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
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ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 4: Eating and Training with Your Cycle (Part 2) – Menopause, IF and Keto with Dr. Stacy Sims appeared first on The Betty Rocker.

S2 – 3: Eating and Training with Your Cycle (Part 1) with Dr. Stacy Sims

BettyRocker — Fri, 05 Nov 2021 08:00:48 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

When it comes to exercise and nutrition, women need different strategies than men in order to take advantage of the unique physiology of the menstrual cycle and the stages of their life cycle due to shifting hormones and how they impact the body.

Previous research on fitness and nutrition has largely been focused on male test subjects, leaving women out of the equation.

Dr. Stacy Sims is here to dive into how our amazing female physiology works in relation to our hormone cycles – through our menstrual years and post menopause, and break down some of the strategies you can harness to take advantage of the cyclical nature of your hormones in relation to your eating and training.

Dr. Sims is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.

This is a 2-part series, so get ready to learn a lot and start applying it right away! Coming up in part 2 of this conversation we’ll be talking more about peri and post menopause, more training and nutrition considerations for all of us, as well as discussing intermittent fasting and the keto diet and if the research really supports them for women. You won’t want to miss it.

From her site: “My vision is a world of healthy women who understand their bodies, know how to work with their unique physiology, know their periods are ergogenic aids and create positivity around being a woman in sport.

Together we can shift the destructive narrative and elevate women in research, science, and sport.“

In This Episode You’ll Discover:

Meet Dr. Stacy Sims [1:03]

The female cycle through the life cycle [4:37]

Puberty
Pre-menopause – our reproductive years
- Low hormone phase – the follicular phase phase (see diagram below)
- High hormone phase – the luteal phase (see diagram below)
- The length of the menstrual cycle

Diagram of a textbook menstrual cycle (“textbook” refers to how they lay it out as 28 days – women have all different lengths of a menstrual cycle that are normal) that shows the phases from the follicular phase (also known as the low hormone phase) through ovulation and into the luteal phase (also known as the high hormone phase. The follicular phase includes menstruation, which would be day 1. From Effect of Estrogen on Musculoskeletal Performance and Injury Risk by Nkechinyere Chidi-Ogbolu and Keith Baar; NCBI 2019

Our 40’s and peri-menopause
- The changing cycles of estrogen and progesterone
Menopause and post menopause

Diagram of the changes women experience in their hormone levels in peri and post menopause. From Effect of Estrogen on Musculoskeletal Performance and Injury Risk by Nkechinyere Chidi-Ogbolu and Keith Baar; NCBI 2019

The jobs of estrogen and progesterone during our reproductive years [10:00]

Low hormone phase: the start of your cycle
Why studying women only in the low hormone phase doesn’t give us the full picture
Ovulation and how it affects the hormone levels
Estrogen’s impact on the system
High hormone phase and the rise of progesterone
Progesterone’s impact on the system
When the period starts
Impacts of the high hormone phase on energy
Impact of the high hormone phase on exercise
Impacts of high hormone phase on sleep
Oura Ring – sleep tracker
Recap of the phases of the menstrual cycle

Considerations for those on an oral contraceptive pill (OCP) [15:08]

How the OCP affects the menstrual cycle
The “half life” of the pill
Side effects of the pill
Types of OCP and their impact on our body
Women are Not Small Men course that I’m referring to as “the class” I took with Dr. Sims

Diagram that shows how our hormones are when we’re using an OCP (oral contraceptive pill). From Effect of Estrogen on Musculoskeletal Performance and Injury Risk by Nkechinyere Chidi-Ogbolu and Keith Baar; NCBI 2019

Considerations for using an IUD [18:16]

Hormone considerations and effect from using an IUD
How the IUD impacts the body
Reasons women are put on the pill and the issues it does and doesn’t address

The importance of working with our body [20:35]

The mental baggage that has come with becoming a woman and going through puberty
Our responsibility to learn how our bodies work
Supporting our teenage girls
How the menstrual cycle has been put in the “taboo box”
Male coaches and the opportunity for them to learn a new approach that includes conversations about the menstrual cycle and its impact

Coaching with Betty Rocker [23:06]

New members can get a 30-Day Trial RIGHT HERE!

The high school home-ec class I dreamed up [24:58]

How this project already exists: the case study [25:41]
Social pressures around the menstrual cycle, tracking and PMS
The outcome of this study on the boys who participated
The long-term ramifications this kind of class could have

Training and nutrition considerations with the natural menstrual cycle [28:20]

Low hormone phase impact on carbohydrate and protein use
Women’s need for protein
Protein 101
Women’s need for protein in the low and high hormone phases
Peri and Post-menopause increased needs for protein
Anabolic resistance post-menopause

Berry Green Protein [31:21]

This podcast is brought to you by Berry Green Protein, my 100% organic, high protein, nutrient-dense whole food powder. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!

CLICK HERE to learn more about Berry Green Protein!

Carbohydrate considerations in the low and high hormone phases [33:58]

Why women need more carbohydrates than men
The low hormone phase and carbohydrate use
Carbohydrates 101
Why it’s so important to eat post-exercise during the low hormone phase
Why we must be cognizant of fueling before, during and after workouts from ovulation and into the high hormone phase
Longer workouts may require fuel during a workout
How Muscle Works
Why we need available carbohydrate when we’re exercising
Body composition considerations – muscle vs. fat
Fueling for our workouts rather than focusing on calories in vs. calories out
The damaging impact of diet culture
The quality of our carbohydrates matter
Carbohydrates in and around training
Dark Chocolate Protein Energy Balls Recipe
Carbohydrate foods that support your body the most
Sugar’s impact on gut health and overgrowth of gut bacteria
High hormone phase goals and carbohydrate consumption considerations
Women’s negative self-talk about cravings and sweets during the high hormone phase, when it needs more carbohydrates
Not eating enough in general and the vicious cycle that creates
The catabolic state we get into when we’re stressed or underfed, and how that impacts exercise results

Dietary Fat and where it fits into your eating and training [44:08]

How healthy fat benefits your body
Healthy Fat 101
How much of your daily intake should be fat, carbohydrate and protein

Coming up next week, we’ll be talking more about peri and post menopause, training and nutrition considerations when you’re in that stage of life, more training and nutrition considerations for all of us at every stage of life, as well as discussing intermittent fasting and the keto diet and if the research really supports them for women. You won’t want to miss it.

This Week’s Challenge(s) [45:20]

1: Dr Sims offered up a great challenge for those of you who are having regular periods, which is to track your cycle.

Track the length of your entire cycle – from when your period starts to when your next period begins (helpful to do monthly)
Track the length of your period, and how long your low hormone phase (follicular phase) is – which goes from when you begin your period until you ovulate.
Track ovulation, either by getting body temperature readings from a device like this, or using a urine analysis tracker like Clearblue, Pregmate, or other. As of this post release, the Oura ring 3rd generation which is currently in release contains an upgraded operating system and more sensitive metrics which help predict ovulation and track our cycle – I’ll be reporting back on my findings once I get my new ring to let you know how accurate this is.
Track the length of your high hormone phase (luteal phase), which is just after ovulation until your period begins again.

Tracking your cycle is a great way to start to know which phase of it you’re in so you can start using this information to optimize your nutrition and training.

2: As a second piece to this challenge, she suggested that we notice and track how we’re feeling energetically when we wake up, and throughout the day as it relates to how we’re fueling ourselves.

When do we have the best energy?
Is our energy steady throughout the day or does it drop off and then surge again?
What do you notice?

This part of the challenge is appropriate for you at any stage of your menstrual cycle – including when you’re having a regular menstrual cycle to peri and post-menopause.

How to connect with Dr. Sims

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 3: Eating and Training with Your Cycle (Part 1) with Dr. Stacy Sims appeared first on The Betty Rocker.

S2 – 2: Testing and Treating Mold with Dr. Jill Carnahan

BettyRocker — Fri, 22 Oct 2021 12:00:26 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today I’m talking to Dr. Jill Carnahan, a functional medicine practitioner who has been treating me for mold exposure and the cascading symptoms that came alongside that – including weight gain, low energy, hormone disruption and more.

Mold can disrupt our body’s natural detox pathways and places a heavier burden on our overall immune capacity. We discuss my personal experience with it, along with symptoms, tests she ran, my specific treatment protocol, and an overview of what she sees in her practice.

So many people have asked me about how I found out I had been exposed, what my symptoms were, and what treatments I have done I wanted to bring my own doctor on to help elaborate on this entire topic. You’ll hear all about my journey and get some great information to use yourself or pass on.

From her site: “Since my childhood, I have always been passionate about seeking answers to complex problems. I grew up on a farm, witnessing firsthand the resilience of life in the face of difficulty.

I decided to become a doctor because I strongly believed in the capacity of the human body to heal and overcome even the most dire circumstances – if given the right tools.”

In This Episode:

How being a patient herself taught Dr. Jill the value of intuition [4:30]
The numerous symptoms and effects of toxic mold exposure [12:20]
How and why to test for toxins in your home and in your body [21:30]
The effect of mold toxins on hormonal health [32:10]
The power of self-love to support healing [40:30]
Some treatment protocols for mold exposure [52:00]
Affordable approaches to detoxification that you can do on your own [57:20]

This Week’s Challenge:

This week’s challenge is to notice and act on Dr. Jill’s core principles from her BLT Challenge in your own life.

Tag me on social media and let me know how you’re going to:

Believe in yourself
Love yourself and others
Trust your intuition

I’m on Facebook and Instagram!

About Dr. Jill Carnahan

Dr. Jill is a functional medicine practitioner who I’ve been working with since moving to back to Colorado. She uses functional medicine to help patients find the root cause of their illness and identify nutritional and biochemical imbalances that may be contributing to their symptoms.

Dr. Jill searches for underlying triggers that contribute to her patients’ illness through cutting-edge lab testing and tailors the intervention to their specific individual needs.

She uses nutrition, supplements, lifestyle changes, or medication to treat illness, and always seeks the gentlest and least invasive way to help her patients find hope, restore health, and optimize healing.

Dr. Jill was dually board certified in Family Medicine in 2006-2016 and in Integrative Holistic Medicine since 2005. She founded the Methodist Center for Integrative Medicine in Peoria, Illinois in 2009 and worked there as medical director. Then, in 2010, she moved to Boulder, Colorado, and opened Flatiron Functional Medicine where she has a widely sought-after medical practice with a broad range of clinical services including nutritional consultations, chiropractic therapy, naturopathic medicine, acupuncture, and massage therapy.

Quotes:

“What I’ve learned is to really trust my gut and then follow it up with great science. And because I do that as the clinician and as the partner in health with the patient, I really listen to the patient.” [6:03]

“You cannot truly love yourself if you don’t trust yourself.” [8:56]

“What we have is not just drugs and surgery. We have an arsenal of nutrition and diet and lifestyle. And the other piece of it that’s so critical is trying to really be a detective and see how we can actually reverse it.” [13:40]

“We have to come to that love and appreciation for what our body’s doing… Our body’s doing the right thing because what it’s doing is protecting us.” [41:36]

Key Takeaways From This Episode

Your clinician should be your collaborator. Find one who listens to you and understands your individual needs.
The first step to healing from mold exposure is testing. When you test both your home and your body for signs of exposure, you’ll gather the information needed to make a plan with your clinician.
Although it sometimes needs extra help, your body knows how to detoxify. Appreciating and supporting your body’s natural ability to recover is an undeniable part of the healing process.

CLICK HERE to learn more about Serenicalm!

Additional Links and Resources

Find Dr. Jill Carnahan online

Dr. Jill’s story

Dr. Jill’s Blog

Dr. Jill’s free mold guide

Testing for mold in your home:

Testing for mold in your home with qPCR

Testing for mold in your home with ERMI

Enviro-Biotics

Mycometrics

Companies that run tests for your body:

Binders used to treat mold:

Bulletproof Activated Charcoal

Chlorophyll Tablets

Bentonite Clay

Zeolite

Prescription medications used to treat mold:

Cholestyramine (by prescription)

Welchol (by prescription)

General system support:

Vitamin D

Vitamin A

Vitamin C

Electrolytes for better hydration – Body Bio E-Lyte

Brain support – Phospholipids

Glutathione supplement

Glutamine supplement

Selenium supplement

Lipoic Acid supplement

Liver support – silymarin

Additional resources:

The Institute for Functional Medicine

The 4 Pillars of Health

The International Society for Environmentally Acquired Illness

Whole Betty Serenicalm

Whole Betty Full Body Collagen

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post S2 – 2: Testing and Treating Mold with Dr. Jill Carnahan appeared first on The Betty Rocker.

Season 2 – 1: Catching up on My Life

BettyRocker — Fri, 08 Oct 2021 10:30:06 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Welcome to the second season of The Betty Rocker Show! Thank you so much for being part of my community of awesome flawsome women who are rocking their health and fitness through their entire life. A lot has happened recently and I want to get you all caught up with this episode.

In This Episode:

Experiencing an unexpected change in body composition [1:20]
Staying focused by remembering what your true motivation is [14:00]
The foundations of good sleep hygiene [19:30]
Using nutrition to support the healing process [25:00]
Addressing the most common source of stress [33:00]
The importance of remembering our flawsomeness [42:30]

This Week’s Challenge:

My challenge to you this week is to notice and embrace your flawsome-ness. Write the word FLAWSOME on a post it note and put it on a mirror in your house, and/or in front of your work station. Think about how this word shows up in your life, and how it’s different than the word “perfect.”

Use #flawsome on social media and tag me in your posts to let me know your insights.

Episode 2 will be out in 2 week’s time!

Dealing with a Big Move and Big Health Changes

After a recent move to a new state, I had hoped that I would be able to get my health back on track. I thought that staying true to the 4 Pillars of Health would be enough, but something was changing. I was gaining weight, losing muscle, and lacking energy. I thought stress was at the root of it. It was 2020 after all. Who wasn’t stressed that year?

To get to the root of the issue, I ran a bunch of tests with the guidance of my functional medicine doctor (who will be on the show in our next episode) and began treating what we found.

Today’s Podcast is brought to you by The Body Fuel System, my 6-week easy eating system! This customizable eating plan is designed to sculpt your body from the inside out with done for you daily menus, grocery lists, simple meal prep tips and so much more!
Click here to learn more!

Shifting Our Mindset to Improve Our Health

Dealing with these changes required a mindset shift. Instead of being frustrated with the process and wanting to force things to go faster, I refocused on why I wanted to be healthy in the first place, and gave myself extra self love.

Being able to keep using my Betty Rocker practices and staying true to the 4 Pillars of Health really supported me along the way. All the things I did leading up to this year felt like a “health savings” I could draw upon, and I felt fortunate to have that resilience built in to myself.

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!
New members can get a 30-Day Trial RIGHT HERE!

Quotes:

“You still want to be doing your own research, listening to your body, seeing what’s going on. Doing your own healthy lifestyle practices to the best of your ability and not relying 100% on just your doctor to tell you what’s going on…. The more knowledge we get for ourselves, the better and more quickly we can be an ally with our doctor and get better more quickly.” [8:21]

“When you have identified that you have something going on with you, whether it’s hormones, an illness and injury – something underlying that your body is dealing with at a cellular level – you have to give yourself the time to heal.” [13:26]

“I had to really stop worrying what other people thought of me and care a lot more about what I thought of myself and how I was planning to take care of myself. I just got really focused on my mental health and on just the self-love piece.” [14:23]

“I think we just have to be kind to ourselves, let the process unfold, know that you’re every day learning new things that can help you in your journey and stay open to them.” [34:13]

Key Takeaways From This Episode

Gaining weight doesn’t necessarily mean that you should be eating less and working out more. There could be many reasons why it’s happening. Talk with your doctor and get the tests you need to get to the root of the issue.
Healing takes time and patience. Focus on what you have control over and never stop loving and accepting yourself.
Mental health is just as important as physical health.

Additional Links and Resources

The 4 Pillars of Health

Episode 13: Muscle is Key to Longevity with Dr. Gabrielle Lyon

Dr. Gabrielle Lyon

Great Plains Laboratory

All Betty Rocker workout programs and eating guides

Dr. Jill Carnahan

How to sleep for a longer, healthier life

TrueDark – Blue Blocking Glasses

The Oura Ring

The Chilipad

Dr. Stacy Sims

Ezekial sprouted grain bread

Betty Rocker Recipes

Buckwheat bread recipe

Protein 101

How Muscle Works

Betty Rocker’s protein powders

The Body Fuel System

Top 5 ways to beat stress and get more out of your workouts

Brain scans: Amen clinic

The EMDR Readiness Course

ROCK YOUR LIFE – Online Home Workout Studio

Flawsome is Awesome

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released every other week during Season 2 of The Betty Rocker Show.

Subscribe on your favorite player today!

The post Season 2 – 1: Catching up on My Life appeared first on The Betty Rocker.

Episode 22: Stress Less, Accomplish More with Ziva Meditation’s Emily Fletcher

BettyRocker — Tue, 24 Nov 2020 13:00:37 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

It is so great to have you here for the final episode of season one of The Betty Rocker Show. If you have been inhaling all of the amazing content that came from our fantastic guests this season, our final show is like that wonderful exhale, the ah, the end of a delicious, deep breath and we have none other than my good friend, the amazing Emily Fletcher to bring us home.

Emily Fletcher is the founder of Ziva Meditation and the leading expert in meditation for performance. The Ziva Technique is a powerful combination of mindfulness, meditation and manifesting designed to help you get better at life, not meditation.

Emily has taught over 25,000 people the skill of meditation and her best-selling book, Stress Less, Accomplish More, debuted at #7 out of all books on Amazon and has been translated into 12 languages.

She is an international speaker and author and has been featured on The New York Times, Good Morning America, The Today Show, Vogue and ABC. She has also been named one of the top 100 women in wellness to watch and has spoken at Apple, Google and Harvard Business School.

We have talked about many topics related to women’s health this season and as you’re listening today, I think you’ll recognize many threads from other shows coming together.

Since stress is the root cause behind so many diseases and has such a far reaching impact on our lives, affecting everything from our happiness to our hormones I really wanted to share this conversation and this information as the cherry on top of our first season.

In today’s episode we take an in-depth look at how stress impacts our physiology and cover simple tools we can all access anywhere we are to positively influence the quality of our lives!

So sit back, relax, and get ready to exhale and release any stress from your body, with the one and only Emily Fletcher.

From her site: “I have dedicated my entire life to either becoming or helping other people become high performers. I define a high performer as someone who wants to leave the world better than they found it. Someone who is committed to being better tomorrow than they are today. Sometimes that means learning, often it means shedding. Shedding stress, shedding lies about ourselves and shedding inherited trauma.”

In this episode you’ll discover:

What Ziva Meditation is (2:42)

How Ziva differs from other forms of meditation
The importance of getting rid of stress from the past
The power of manifesting
The trifecta of mindfulness, meditation and manifesting

Betty Rocker’s journey with Ziva (5:45)

How she started meditation
The impact of her past trauma
How meditation gave her a daily anchor point
The positive effects mediation has had on her

The concept of adaptation energy (9:33)

What adaptation energy is
How this impacts your stress response
How meditation rewires your brain

The concept of epigenetics (11:18)

What epigenetics is
How you can change your genes
How the 4 pillars of health can impact epigenetics
Your ability to change the future generations though your genes

Why we are doers and over achievers (13:18)

The importance of rest
The pressures we face from society
The imbalance of masculine and female energy
How meditation can change your brain
The importance of the corpus callosum

What happens in your body when you’re stressed (17:30)

The impact of meditation on your hormones
How stress impacts your physiology
How meditation can help reverse the effects of aging
The negative effects of constant stress
How meditation positively impacts your body
How meditation makes you happier
Emily’s book: Stress Less, Accomplish More

Why people are resistant to meditation (23:05)

The idea that you don’t have enough time
The importance of investing your time in something that gives back to you
Why we meditate to get good at life
The belief that meditation means you need to clear your mind
Why it’s important to focus on how meditation improves your life
Meditation doesn’t need to look a certain way

This podcast is brought to you by Serenicalm, a blend of herbs and organic compounds specifically designed to support your body in a healthy response to stress. Reduce stress and anxiety and bring more serenity and calm to your life.
CLICK HERE to learn more about Serenicalm!

How meditation improves sleep (29:23)

Why insomnia is your body’s coping mechanism for stress
How meditation can help with insomnia
How meditation can help you get better quality sleep

Emily’s journey with meditation (31:32)

How her career on Broadway impacted her health
How meditation improved her health
Her trip to India
Emily’s generosity during COVID-19

Ziva Kids (34:50)

The development of Ziva Kids
The importance of this program for kids and teens right now
What the course includes
The importance of empowering kids and teens to be self sufficient in stress management
Providing kids and teens with a “superpower”
How to support your children today

How to connect with Emily

Ziva Meditation
Emily’s Book Stress Less, Accomplish More
Emily’s Instagram @emilystellafletcher
Ziva Meditation Instagram @zivameditation

Thank you so much for listening today and for tuning in to season one of The Betty Rocker Show! Just like resting is an important part of our workout program so you can bring your best to the workouts you do, I’m taking a break to reset and rest, so I can show up and bring you an absolutely rocking season two.

I look forward to bringing you the next season in just a few months, where we’ll actually be doing a challenge. Each week you will have a new healthy habits challenge with lots of great information about how the challenge can benefit you and good ideas for how to implement it into your life!

Until then, connect with me in many places on my fabulous website, where I share new workouts, recipes and motivation every week. Connect with me on my social media pages on Instagram, Facebook, and of course in Rock Your Life, my inner circle women’s fitness community, where we have challenges, five new classes every week, and our wonderful private women’s fitness community to support you on your journey. I’d love to see you there!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 22: Stress Less, Accomplish More with Ziva Meditation’s Emily Fletcher appeared first on The Betty Rocker.

Episode 21: The Power of Epigenetics in Fertility and Women’s Health with Dr Cleopatra

BettyRocker — Tue, 17 Nov 2020 13:00:38 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

In this episode I’m joined by the one and only Dr Cleopatra, a scientist and university professor who pioneered the field of fertility-biohacking and created the term “superbabies.”

She has scientifically studied tens of thousands of women and families and has helped women in 21 countries on 6 continents have their superbabies, and her work has been cited in over 1,000 scientific studies in the past 5 years alone.

As the Executive Director The Fertility and Pregnancy Institute, and known as “The Fertility Strategist,” she is an amazing contributor to our ongoing conversation surrounding women’s health.

The Fertility & Pregnancy Institute supports women in their 20s, 30s, and 40s to reverse reproductive aging, get pregnant quickly and easily, reduce miscarriage risk and finally have the superbaby they have been dreaming of for as long as they can remember.

In this episode we explore the science of epigenetics, and the powerful window of time before pregnancy (which she refers to as the primester) when you have the ability to change the quality and expression of the genes that you pass down to your babies and future grandbabies.

We also look at fertility and how it impacts your overall health as well as the importance of taking care of your unique and amazing body. No matter what stage of life you are in, this conversation will benefit you!

From her site: “Dr. Cleopatra’s mission is to see what others can’t using the best of love, science, and commitment to help ensure that your fertility keeps up with your high-achieving life so that you get to have as many superbabies as your heart desires.”

In this episode you’ll discover:

Why fertility is important for your overall health (2:25)

Why fertility is important for mental and physical health
Being a good role model for the people in our lives

Dr. Cleopatra’s journey (3:37)

Why she’s “obsessed” with creating healthy families and babies
How her mother’s death at birth impacted her
Why she believes reproduction is the most important thing in life
Her passion to help others with reproduction
The lives she has changed with her mission

The concept of the Primester (6:16)

What the primester is
The power of this window of time
How the primester is used to ignite and extend fertility
The Fertility and Pregnancy Institute
Her mission to create “super babies”

The importance of Epigenetics (7:38)

What is epigenetics
How we can influence our genes
Epigenetics and its role during the primester
Creating superbabies and super grandbabies with epigenetic inheritance
Healing yourself and future generations with The Primester Protocol

This podcast is brought to you by Berry Green Protein, my 100% organic, high protein, nutrient-dense whole food powder. Get your greens and protein all in one delicious smooth, strawberry vanilla flavored shake!
CLICK HERE to learn more about Berry Green Protein!

The concept of “Superbabies” (13:55)

What a superbaby is
How anyone can create a superbaby
The importance of community for your children
The importance of community for parents

Revolutionary Fertility (19:34)

What revolutionary fertility is
Why you deserve the family and life that you want

The core values of The Fertility and Pregnancy Institute (20:49)

How Dr. Cleopatra makes her program inclusive for everyone
Why she believes primestering is one of the highest forms of activism
Why primestering is one of the most important things you can do for the future
The importance of clarity around your values

Why longevity and fertility are connected (24:38)

The process of ageing
How the same processes that lead to ageing contribute to fertility
Why we want to primester for longevity
How the primester can help with fertility challenges
How the primester can help you find hope again amidst fertility challenges
The importance of being proactive in your health

This podcast is brought to you by Lioness, my 8- week strength training program. Feel empowered, strengthen your body and sculpt your most beautiful, fittest physique ever. CLICK HERE to learn more about Lioness!

What you need to know to have babies later in life (29:38)

The most important thing you can do for yourself
The importance of planning for your fertility
The role the primester plays in fertility
Dr. Cleopatra’s challenge to herself and her fertility
The importance of collecting data on your body and cycle
The importance of preparing your body physically and psychologically for pregnancy

The Primester Protocol (35:00)

The role of the 4 Pillars of Health
The role of egg quality in fertility
The importance of listening to your body
How you can change your rate of ageing
How a longer life increases your reproductive span

The importance of the 4 Pillars of Health for fertility (39:03)

The foundations of the 4 pillars of health
The power you have to change your genes

The fertility pyramid (40:40)

The complex network of your biological clock and fertility
The five levels of the fertility pyramid
You hold the power over your fertility pyramid
The role of stress and trauma

What you want in life is meant for you (44:14)

How to connect with Dr. Cleopatra

Her website
Free Fertility Checklist
The Primester Protocol
Her Instagram: @doctor_cleopatra
The Fertility and Pregnancy Institute instagram: @fertilitypregnancy

Next week is our final episode of season one of The Betty Rocker Show. We will be taking a short break and coming back to you in a few months with season two. I can’t thank you enough for being a listener of season one, our first season!

And for our final show, I’m bringing you the one and only Emily Fletcher, my dear friend, and the founder of Ziva Meditation. We’ll be talking about ways to cultivate more mindfulness and presence, the value of meditation, and provide you with tools you can use to feel more ease, grace and joy in your life, which is really my wish for you always.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 21: The Power of Epigenetics in Fertility and Women’s Health with Dr Cleopatra appeared first on The Betty Rocker.

Episode 20: Stress, Your Hormones and the Dark Side of Women’s Medicine with Dr. Mariza Snyder

BettyRocker — Mon, 09 Nov 2020 20:00:09 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

In this episode I’m joined by the one and only Dr Mariza Snyder. Dr Mariza is a functional practitioner and women’s health expert who focuses on balancing women’s hormones.

For the past ten years, she has lectured at wellness centers, conferences, and corporations on hormone health, essential oils, nutrition, and detoxification. She has been featured on Dr. Oz, Fox News Health, Oprah Magazine, MindBodyGreen and many more publications.

As the author of seven books (and counting) including the #1 national bestseller, The Essential Oils Hormone Solution, she is an amazing contributor to our ongoing conversation about women’s hormone health.

In this conversation we talk about a broad spectrum of women’s health and hormone topics from fertility to menopause, how stress impacts our bodies and the way perceptions of gender, race, and socioeconomic status have created unfair limitations and access to good care in medicine.

We also cover a topic that has been very present in all of our hormone health series shows which is the way women in general have felt dismissed for their concerns about their hormone health.

We get a little heated getting into this, because it’s infuriating when you realize that this great gift of amazing, beautiful machinery that is the female body has not historically been the study of intense scholarly research, has been seen as “too complicated” and that it hasn’t been until very recently that science has started actually trying to catch up in its understanding of how we are wired.

I want to affirm that any concerns you have about your health and hormones are valid. You do not deserve to be dismissed. And this goes for everything, from the doctor’s office to getting a job. You are here to shine, not shrink!

From her site: “My goal is to help you to become a healer in your own home through self-directed plant-based nutrition and medicine. My recommendations do not come in a prescription bottle. My solutions range from recipes to detoxes, from essential oils and supplements to lifestyle habits that you can engage in very easily without disrupting your busy life. I am passionate about helping you to become more empowered with simple healthy habits that YOU can do TODAY!”

In this episode you’ll discover:

Mariza’s pregnancy journey (4:00)

Her diagnosis with Hashimoto’s Thyroiditis
How she prepared her body for pregnancy
The importance of the 4 Pillars of Health
The biggest lesson she has learned

The negative impacts of stress (6:30)

The concept Rushing Woman’s Syndrome
How stress impacts your hormones
How Dr. Mariza was impacted by stress
How trauma and perceived stress drive hormonal imbalances
How stress impacts your immune system
How stress leads to burnout

Trauma and its impact on your health (11:58)

How big T’s and small T’s (trauma) impacts you
How trauma impacts your beliefs
The addiction to stress
The belief that your production is tied to your worth

The mistreatment of women of color in the medical system (16:40)

How generational and racial trauma impact health
How racial trauma impacts hormones
How woman of color are mistreated and lack the same amount of access to healthcare

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE! New members can get a 30-Day Trial RIGHT HERE!

The dismissal of women and their hormones (20:10)

Common conditions that get dismissed
Why your concerns are valid
The history of menopause

Dr. Mariza’s story (23:20)

Her mom’s struggle with her hormones
Her own struggle with her hormones
The defining moment that led her to fight for women and their health
The connection between hormones, trauma and emotional health

The most common hormone imbalances (27:45)

How stress impacts cortisol
How stress can lead to insulin resistance
Why PCOS is an insulin issue
Stress and its impact on your thyroid
Hypothyroidism and how it can affect you
How these hormones are all connected
Irregular cycles and PMS symptoms

The impact of environmental toxins (32:40)

Common sources of environmental toxins
Free ways to reduce toxic exposure
Simple ways to reduce toxic exposure through the products you use
How to reduce inflammation, obesogens and xenoestrogens
Aqua Tru water purifier
The importance of air purifiers
Betty Rocker’s mold poisoning
The importance of resilience

This podcast is brought to you by Whole Sleep. Support your body’s sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!
CLICK HERE to learn more about Whole Sleep!

Free ways to reduce your stress levels (38:30)

Notice your triggers and physiological signs of stress
Focus on your senses
Send your brain safety signals through self care
Reach out to a friend, family member or pet
The importance of morning and evening rituals
Training your mind and body to be strong and capable

The importance of your gut health (44:30)

The importance of paying attention to your bowels
Nutrient deficiencies
The importance of being present to your meals

The impacts of TV and social media on stress (45:00)

The importance of protecting your energy
Being proactive in your stress management

The importance of listening to your body (46:34)

The importance of being aware of what your body is telling you
The importance of being mindful of how you take care of yourself
You are worthy

How to connect with Dr. Mariza (48:00)

Her podcast: Essentially You
Her website
Free supplement guide to support your hormones
Her book: Essential Oils Hormone Solution
Her Instagram: @drmariza
Her Facebook: drmarizasnyder

In next week’s episode I’m joined by the Executive Director of The Fertility & Pregnancy Institute, Dr Cleopatra, who teaches women about the “prime-mester”—the magical and powerful window of opportunity before pregnancy when we have the power to change the quality and expression of the genes that we pass down to our babies and grandbabies—to create superbabies.

Even if you’re not pregnant or planning on becoming pregnant, the insights and science behind taking amazing care of your body that we discuss in this episode can be applied at any stage of life you’re in and help you thrive!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 20: Stress, Your Hormones and the Dark Side of Women’s Medicine with Dr. Mariza Snyder appeared first on The Betty Rocker.

Episode 19: Early Detection for Breast Cancer with My Breast Friend Creator Dr Veronique Desaulniers

BettyRocker — Tue, 03 Nov 2020 10:00:30 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Welcome back, Rockstars! Thank you so much for tuning in today for this very important conversation about breast health.

I’m joined by Dr. Veronique Desaulniers, the founder of Breast Cancer Conqueror and the 7 Essentials System, a signature process that has empowered thousands of women in over 43 countries around the world to perform more effective self-breast exams for earlier detection.

As a 2-time breast cancer conqueror herself, and the co-creator of My Breast Friend (a device to help you detect lumps much earlier than average), Dr. V has a deeply empathetic perspective in understanding what women face on their healing journey, and offers excellent guidance for breast cancer prevention, and early detection.

Her signature book Heal Breast Cancer Naturally is a #1 Amazon Best Seller in 10 categories, and I’m thrilled to bring you her wisdom and information today!

Join us for this episode where we discuss the importance of early detection for breast cancer, guidance for prevention, and empower you to be your best self by healing your mind, body and soul.

From her site: “First and foremost, I am a woman that was looking for answers, just like you. I have faced 2 breast cancer journeys. My initial journey in 2004 – 2006, taught me so much about myself and breast cancer in general. Then 10 years later, I faced another lump and another journey….

Healing was a driving force that kept me going. I wanted to prove to myself and others that vibrant health was attainable, even if you are faced with a disease like cancer. My approach to healing is a very unique one because I have lived it both professionally and personally.

In this episode you’ll discover:

Dr.V’s story (2:50)

How her father’s death led her teach cancer prevention
Her journey with breast cancer
How she developed the 7 Essential System to prevent cancer and disease
When she developed The Breast Cancer Conqueror
Her second breast cancer diagnosis

The importance of self breast exams (8:05)

The research behind self breast exams
Why she developed My Breast Friend
The importance of size when it comes to breast lumps

How My Breast Friend was created (9:50)

How My Breast Friend works
How My Breast Friend trains doctors to find lumps in women’s breasts
How My Breast Friend teaches you what to look and feel for
What age to start self breast exams
The difference between a swollen lymph node and a cancerous lump

The role hormones play in breast cancer (13:05)

The importance of hormone health
The role excess estrogens play
Why it’s important to have balanced hormones
The best way to test your hormones

Today’s Podcast is brought to you by the 30 Day Challenge Meal Plan. This 4 week eating guide is the perfect foundation for healthy eating to support you for a lifetime in your strong, fit body. This customizable eating plan comes with done for you daily menus, grocery lists, simple meal prep tips and so much more!
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What to avoid to prevent cancer (15:15)

Excess toxins and chemicals
EMF’s and radiation
Why it’s important to keep your cell phone away from your breasts
The 4 Pillars of Health

The 7 Essentials System(16:21)

The importance of the food you eat
Why there is no perfect diet
The importance of reducing your toxic load
The importance of balancing your energy
The importance of nurturing yourself and self care
The importance of breast exams
The importance of Biological Dentistry
The science behind the role your mouth and teeth play
How to repair your body with therapeutic plants and herbs
The importance of Vitamin D
The importance of early detection for cancer

The importance of screening for breast cancer (24:50)

The different options for breast cancer detection
The difference between Thermography and Mammography
The importance of listening to your doctor

Why cancer free doesn’t mean you are in the clear (27:26)

The importance of getting to the root cause
Why you may have recurrence even if your tumor was removed
How to reduce your chances for breast cancer recurrence

How to connect with Dr. V (30:47)

Her Website: Breast Cancer Conqueror
The 7 Essentials System
Her book: Heal Breast Cancer Naturally
My Breast Friend
Instagram : @mybreastfriendtraining
Instagram: @breast_cancer_conquror
Free book: Never Fear Breast Cancer Again

Coming up next week, I’m joined by my dear friend, Dr Mariza Snyder – functional medicine practitioner, women’s hormone expert, and author of 7 books including the Essential Oils Hormone Solution.

We’re going to dive more deeply into stress, its impact on our hormones, and the dark side of women’s medicine – which has come up multiple times in our conversations with female-centric practitioners.

I think it’s important to have awareness of all of these topics, so you are better equipped and empowered to advocate for yourself, get the care you need, and seek out answers from a variety of sources if you don’t feel your needs are being met.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 19: Early Detection for Breast Cancer with My Breast Friend Creator Dr Veronique Desaulniers appeared first on The Betty Rocker.

Episode 18: Growing Younger with Dr. Gowri Rocco

BettyRocker — Tue, 20 Oct 2020 13:00:09 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Our guest today is Dr. Gowri Rocco who is also known as “The Wellness Warrior.” She is a double board certified medical doctor and expert in hormone health who has been practicing for over 20 years.

After her sister’s death, she felt called to learn how to help people heal in more than just conventional ways. Once she completed her residency, she was accepted into a rare and distinguished women’s health fellowship where she studied regenerative medicine, anti-aging medicine, functional medicine, preventative medicine and emotional and spiritual wellness.

As the author of Growing Younger – Restore your hormones, energy and sex drive, her mission is to help everyone feel their best as they age.

Join us for this episode where we do a deep dive into bioidentical hormone replacement, the aging process and how to restore your hormones naturally.

From her site: “ Gowri Reddy Rocco, M.D., is double board-certified in Family Medicine and in Regenerative, Anti-Aging and Functional Medicine. Known by her patients as The Wellness Warrior, she’s been practicing medicine for more than 20 years and is the Founder and President of Optimum Wellness & Longevity in Corona, California.

Dr. Gowri Rocco has a successful practice alongside her husband, Dr. Robert Rocco, and is the proud mother of three amazing children.”

In this episode you’ll discover:

Dr. Rocco’s story (01:28)

Dr. Rocco’s book
What her life was like growing up
How her sister’s death shaped her career

How our hormones work and how to optimize them (07:33)

How hormone imbalances can occur throughout our life
Why we age
What to prioritize to balance your hormones
Signs and symptoms that your hormones may be off
How estrogen impacts the aging process

Natural solutions to improve your hormones (14:34)

Find a functional medicine doctor
What to eat to improve your hormones
The importance of exercise
The importance of gut health
Supplements that can positively impact your hormones
The importance of eating healthy fats
The importance of eating enough greens and vegetables

Today’s Podcast is brought to you by Home Workout Domination, my 8-week home workout program that combines strength sculpting with explosive cardio! Work your way through this popular and effective program and build carve out a fitter physique while building confidence, strength and endurance! CLICK HERE to explore Home Workout Domination!

How telomeres impact aging (28:36)

What are telomeres?
How your actions impact your telomeres
Supplements that can positively impact your telomeres
The importance of eating nutrient dense whole foods
The importance of orgasms

Bioidentical hormone replacement (36:21)

What bioidentical hormones are
The difference between natural and synthetic bioidentical hormones
The importance of recurring testing for hormones
Why bioidentical hormones need to be customized to the individual
The importance of the 4 Pillars of Health when it comes to your hormones
The dangers of taking synthetic progesterone
Why natural hormones are safer to take
How to prevent heart disease

Estrogen Dominance (49:55)

The importance of estrogen
How estrogen dominance occurs in your body
Natural ways to balance your estrogen
The importance of testosterone
Why there is no one simple solution

How alcohol impacts you (52:14)

It’s effect on your hormones
How alcohol suppresses your mood

Why being a woman is something to be celebrated (54:36)

Why supporting each other is so important
The importance of self love
The importance of the all or something mindset

How to connect with Dr. Rocco

Coming up next week, we’re going to talk to the amazing Dr. Veronique Desauliners, better known as Dr. V. She is the founder of Breast Cancer Conqueror® and the 7 Essentials System®, and co-founder of My Breast Friend. Dr. V has personally conquered breast cancer twice, which gives her an empathetic perspective to understand other women facing a healing journey. Her signature process has empowered thousands of women in over 43 countries around the world.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 18: Growing Younger with Dr. Gowri Rocco appeared first on The Betty Rocker.

Episode 17: Cycle Syncing to Get “In the Flo” and Make the Most of Your Amazing Body with Alisa Vitti

BettyRocker — Tue, 13 Oct 2020 13:00:38 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Welcome back Rockstars! I’m so excited about today’s conversation with the amazing and very popular, very requested Alisa Vitti, women’s hormone and functional nutrition expert and pioneer in female biohacking.

She created the Cycle Syncing Method, a female-centric diet and lifestyle approach that leverages hormonal patterns for optimal health, fitness and productivity and has really brought to light the way we can feel our best, look our best and do our best by leveraging our monthly cycle.

Alisa is the best-selling author of WomanCode, and her new book, In the FLO is making big waves in women’s health and helping to really shift the frame through which we see our bodies and optimize our lives. If you’re not already using her amazing MyFlo app to track your cycle you will want to by the end of this show!

As the founder of FLOLiving.com, she has built the world’s first menstrual healthcare platform that helps women around the world put their period issues like PCOS, Fibroids, Endometriosis, and PMS into remission naturally using her highly effective FLO Protocol and the FLO Balance Supplements.

In today’s episode we do a deep dive into the phases of your cycle, why the 24 hour clock isn’t serving you and how to eat, train, and use your natural hormone fluctuations to best serve your body and your life!

From her site: “I’ve spent the past 15 years studying, researching, personally applying, and globally teaching how to stop hormonal chaos and get into hormonal flow.

I built FLO Living as a virtual online health center to help women solve their hormonal symptoms from anywhere in the world. I never want another woman to have to suffer needlessly with hormonal imbalances, simply because she cannot find the information about how to treat the root causes naturally.”

In this episode you’ll discover:

What inspired Alisa to write In the Flo (2:00)

Her book In the Flo
Her history of working with women and their hormones
The phenomenon in the media that sparked her curiosity
Why looking for the root cause of women’s hormones led her to write the book
The infradian rhythm: what it is and how it impacts you
The passage from her book that deeply impacted Betty Rocker

How Alisa’s journey with menstruation shaped her career (8:24)

The first time she heard about menstruation
How the language around women’s bodies causes shame
The myths that surround women’s bodies and their cycle
How the institutional gender bias that exists in health care impacts women
How questioning the messaging Alisa received led her to advocate for women’s bodies

The Infradian Rhythm (13:35)

The importance of the infradian rhythm and your hormones
How the circadian rhythm is geared towards men
The importance of understanding the biological rhythms of men and women

How to use the biological rhythms in your relationships (20:48)

How to choose the best times for optimal sexual experiences
How to use these rhythms for all aspects of your relationship
How to take advantage of the “peak flow state”

The importance of distinguishing between your monthly cycle and your bleeding week (23:00)

Why you don’t need to feel ashamed of your cycle
The importance of paying attention to your body’s biofeedback
The importance of being curious about your cycle
Why it’s important to listen to what your body is telling you

The 4 phases of your menstrual cycle and how they impact your metabolism (26:24)

Why you might be struggling with your weight or not seeing the results you want
What to do during the first phase of your cycle (follicular phase) when it comes to your workouts and nutrition
How to optimize your training during the second phase of your cycle (luteal phase)
The importance of short HIIT workouts
The difference in your energy levels based on the phases of your cycle

How to eat during the different phases of your cycle (35:50)

Why it’s important to listen to your body
Why you might be hungrier at different stages of your cycle
The importance of fueling your body with nutrient dense foods

How to workout during the final phase of your cycle (40:00)

Why this is a great time to focus on restorative workouts
How to achieve your goals with more ease
Why more isn’t better
The importance of asking “when” for your workouts

Today’s podcast is brought to you by ROCK YOUR LIFE! My online home workout studio, where you can take as many 30-day challenges as you like for consistent, sustainable progress! For added variety, we offer 5 new classes each week, healthy recipes, a private women’s only support community and MORE!
New members can get a 30-day Trial RIGHT HERE!

The importance of honoring your Infradian Rhythm (43:40)

The importance of using the four phases of your cycle to be more productive
How stress impacts your infradian rhythm
How the different phases of your cycle can impact your work
The importance of honoring your Infradian Rhythm for long term health

How to sync your cycle to benefit your life (49:40)

What to focus on during ovulation for productivity
Why the luteal phase is the best time to be productive
What can happen over time if you don’t honor your cycle
What to focus on during the bleeding phase
How to use the follicular phase to your advantage
MyFLO Period App to track your cycle
How an orgasm is beneficial for your hormones

How to connect with Alisa (58:29)

Free month The of Cycle Syncing method (use code BettyRocker )
Alisa’s Website
The MyFLO period app
In the Flo Book
FloLiving Instagram @floliving
Alisa’s Instagram @alisa.vitti

Coming up next week, we’re going to talk about hormone imbalances and what you can do to get things back to normal with hormone optimization expert, Dr. Gowri Rocco. If this is a topic you’re excited to hear more about, check out her book before the show. It’s called Growing Younger: Restore Your Hormones, Energy and Sex Drive.

I can’t wait to welcome you back for that conversation, so until next time, take great care of yourself, remember that you are a role model to the people in your life who look up to you!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 17: Cycle Syncing to Get “In the Flo” and Make the Most of Your Amazing Body with Alisa Vitti appeared first on The Betty Rocker.

Episode 16: Meaning Over Money with Kine Corder

BettyRocker — Tue, 06 Oct 2020 13:00:57 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today we’re diving in with Kine Corder, a Nationally Certified Counselor and Clinical Hypnotherapist. She is also a best-selling author, an international speaker, and the CEO of Presidential Lifestyle, a wellness company focused on wealth in all of its forms.

As a former Morgan Stanley financial advisor, Kine realized that people needed help with more than just stock picks and portfolios – they were stressed out by the idea of reaching the American Dream, and that stress was getting in the way of them actually reaching it. This inspired her to shift to therapy in 2014 and since then she has become the world’s #1 Clinical Hypnotherapist specializing in stress and anger management.

In today’s episode, Kine brings us a new perspective on the stories we tell ourselves surrounding money, the love we give and receive and the power struggles we all face.
We take a look at how our upbringing impacts everything from our self confidence to our beliefs and we do a deep dive into the differences among us.

This episode will provide you with so many insights about the stories you have surrounding money, how to set boundaries for yourself and others and most importantly, how to take back your power.

From her site “As the world’s #1 Clinical Hypnotherapist specializing in stress and anger management, Kine’s work encompasses helping CEOs unlock their subconscious beliefs around money, love, and success, so they no longer have to sacrifice their wellbeing to create a life of meaning.

Her mission is to heal 1,000,000 million patients by educating at least 1,000 doctors and wellness professionals per year who will help their patients deprogram from the standard American Dream by breaking through resistance that blocks them from living a life of meaning.”

In this episode you’ll discover:

Kine’s story (2:20)

Her journey from financial advisor to therapist
What she learned about trauma
How love drives us
What she learned about the relationship between money and love
How she became a hypnotherapist
The importance of finding the root cause of your struggle

Betty Rocker’s history with trauma (8:25)

The trauma she experienced as a child
The importance of getting help
How working through your trauma can impact your life
The energy behind interactions

The importance of identifying your money story (11:44)

The history of power and money
The importance of identifying the stories you have about your life
The importance of identifying and finding your money story
The different money mentalities/stories that exist
The hero’s journey

The importance of boundaries and your relationship to money (19:13)

Boundary Crossing Events (BCE’s)
How boundaries impact your relationship with money
How to identify your boundaries around money
How to honor your boundaries around money
The importance of awareness around money
How to say no
How BCE’s effect different money mentalities
The importance of identifying what you can control

How to take back your power (26:27)

The power struggle among males and females
The importance of taking personal responsibility
How self confidence plays a role
How to take your power back
How your experiences in life impact your self confidence

The importance of having clarity in your life (30:30)

Tuning into the messages from the universe
How the universe provides you with clarity
The importance of clarifying what you want
How clarity relates to your power

How to be resilient (36:19)

The importance of listening to the positive feedback you receive
Why the way you feel about yourself is the most important thing
How social media can impact you
The importance of the challenges we face in life
The importance of autonomy

The difference between insecurity and being self conscious (42:10)

How insecurity stems from the external world
How being self conscious stems from our inner world
The importance of the relationship you have with yourself
The importance of being aware
The importance of identifying your gifts and strengths

The importance of acknowledging and appreciating the differences among us (48:12)

Why it’s important to note that we’re not all the same
How other’s differences provide us with balance in our lives
The Kolbe Index
How the obstacles we face can make us creative
How to use love to chip away at racism
The importance of clarity as a culture in America

This podcast is brought to you by the 90 Day Challenge, my 12 week progressive home workout program. Get stronger, fitter, faster and more energized in just 15 minutes a day.
CLICK HERE to learn more about the 90 Day Challenge!

How the love we’re looking for doesn’t ask us to lose our power (57:24)

The importance of identifying where you’re allowing boundary crossing events
The importance of identifying your patterns
The importance of clarity and awareness in your life
Finding a life of meaning quiz

How to connect with Kine

Coming up next week, we’ll return to the Women’s Hormone Health series for a conversation with Alisa Vitti, well-known creator of the Cycle Syncing Method and author of In the Flow. I have learned so much from this smart author and she has some deep insights into our female cycle that I can’t wait to share with every woman and girl out there.

I wish I had known this information when I was a teenager, but the great thing is we can all learn it together now and take advantage of these powerful frameworks to live stronger and more in sync with our incredible female bodies. I can’t wait to talk to you again next week!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 16: Meaning Over Money with Kine Corder appeared first on The Betty Rocker.

Episode 15: The Power to Overcome, Transform and Thrive with Cynthia Garcia

BettyRocker — Tue, 29 Sep 2020 13:00:47 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

My guest today, Cynthia Garcia, is a celebrity nutritionist, life coach, bestselling author of The Hungry Hottie Cookbook, and you may have seen her on Khloe Kardashian’s Revenge Body, where she serves as the official nutritionist for the show, or on Dr. Phil, The View, The Doctors, or Dr. Oz, to name a few.

Cynthia is the founder of the Institute for Transformational Nutrition, a modern day coaching school for forward-thinking coaches and the creator of the transformational trauma technique, a technique that she developed to overcome the trauma in her own past and to help her clients overcome it in theirs. This powerful technique has been used successfully for over a decade all over the globe and is taught exclusively at the Institute for Transformational Nutrition.

Cynthia didn’t start out with much in her corner to help her become who she is today, which is part of why it’s so empowering seeing the amazing success that she is. And when I say success, I mean she is a thriving, fulfilled woman. She is happily married, is a devoted mother and she takes the best care of herself. She contributes to many important conversations in the world, and she runs an amazing business that impacts many and fulfills her life purpose.

In today’s episode, we dive into how to identify your story and transform your pain into a powerful force that can help you change your life, improve your relationships and expand your career.

Something I find really powerful in transforming pain and trauma into a powerful force for good in our lives is the impact that telling our stories has, and not just the stories we have to tell, but the way we tell them.

If you’re looking for inspiration and motivation or if you’ve ever felt like life was just too big to carry, that you could never change or get away from the past, or that the decks were stacked against you, today’s episode is for you.

From her site : “ Cynthia Garcia is a female founder, life coach, best-selling author, media personality, celebrity nutritionist, and mental health advocate. She overcame an insanely dysfunctional childhood filled with abuse, crime, addiction, and poverty. Today, she inspires others to rewrite their stories by showing what was possible when she rewrote her own.

I believe that to change your life, you can just tell a different story and every girl can make up a new story. I also know that if we could share this message and have it trickle it down to the next generation, we could empower women in the bigger, bolder way they deserve – all by simply telling a new story.”

In this episode you’ll discover:

Cynthia’s Story (4:22)

Growing up with abuse and domestic violence
How she made the conscious decision to change her life
Her life in Los Angeles
Getting sick and hitting rock bottom
The importance of how you view your story

Cynthia’s journey from victim to an empowered woman (11:25)

The importance of progress over perfection
Why it took her time to tell her story
How trauma and pain manifested in her body
Her decision to end her life
The overwhelming anger she experienced
The “deal” she made to save her life
What Cynthia focused on first in her “new life”
The importance of integrity and grit

How to heal yourself and feel empowered (25:14)

The three basic needs for healing
How your physical body plays a role
Betty Rocker’s three A’s of communication
The importance of connection
How feeling that you matter drives you
Redefining nutrition
The Institute of Transformational Nutrition
The three components of Transformational Nutrition
The importance of “feeding” yourself everyday
The importance of mental health

How Cynthia created the Institute for Transformational Nutrition (35:10)

Jenny’s story
Using food as love or comfort
Why it’s not really about the food
Cynthia’s personal struggle with food

How to figure out your deeper why and change your habits (40:08)

Why you “fall off the wagon.”
The importance of your stuck story
The different layers of your stuck story
How to peel back the 6 layers of your story
The importance of finding your bigger why
Why there is no such thing as a “fast fix”

How your story impacts your life (48:11)

Cynthia’s “stuck story”
How she carried her story with her throughout her life
The importance of doing the work to heal
The importance of lifting others in their stories
The importance of seeking out resources

The importance of community in healing (53:51)

How the people around you impact your story
The importance of a supportive community
How the people in your life can keep you accountable
Looking for the gold

The 5 stories we tell ourselves that keep us stuck (55:29)

The 5 story archetypes
The importance of rewriting your story
How our strengths can come from our weaknesses
How your archetype shapes your reality
Discover your stuck story assessment

How to become an Institute for Transformational Nutrition Coach (1:08)

How to connect with Cynthia (1:12)

Instagram: @iamcynthiagarcia
The Institute for Transformational Nutrition
Cynthia’s Website

Coming up next week, I’m excited to introduce you to Kine Corder, a nationally certified counselor and clinical hypnotherapist.

She’s the CEO of Presidential Lifestyle, a wellness company focused on wealth in all of its forms. We’re going to get into some conversations around the American dream and some paradigm shifts that I know you’re going to find fascinating and insightful. Can’t wait to see you there!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 15: The Power to Overcome, Transform and Thrive with Cynthia Garcia appeared first on The Betty Rocker.

Episode 14: Daily Self-Care Tips for a Strong, Fit Body with Physical Therapist Jen Esquer

BettyRocker — Tue, 22 Sep 2020 13:00:41 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Today we’re diving in with Jen Esquer, PT, DPT – an internationally-known physical therapist who specializes in mobility and helping people overcome chronic pain and maximize physical performance.

Perhaps you’ve had an injury in the past, or noticed that you have some limitations in your squats or lunges. Getting your body to activate fully is sometimes beyond the help that an online coach can provide, and you’ll see me regularly refer people with injuries or specific conditions to a hands-on physical therapist because of the customized care they can provide.

While we never want to get injured we often don’t think about preventing injury when it comes to training, but that’s exactly what a great physical therapist can help you do. It’s one of the reasons I continue to see my PT in person, many years after my injuries have healed. I want to prevent future injuries, get maintenance and guidance on patterns that I have and continue to work within a strong body.

Jen Esquer has been featured in Shape magazine, Self magazine, Men’s Fitness, Muscle & Fitness and recently graced the cover of Oxygen magazine. As the founder of The Mobility Method and The Optimal Body, she brings a unique whole body approach to strength, mobility, and pain-free living.

Jen is a highly-skilled physical therapist and I’m so excited for her to share her best tips with us today!

This episode will provide you with valuable information to empower you in your self care and provide you with the tools and resources you need to take care of your amazing body.

From her site “ As a self-proclaimed “mover,” Jen has spent more than 2/3 of her life upside down. She graduated with a B.S. in Kinesiology, and received her DPT degree from Loma Linda University.

After schooling, she went on to accept a job at VERT Sports Therapy and Rehabilitation in Santa Monica. Through VERT and furthering her education, she was able to meet some amazing individuals who further fueled the expansion of her knowledge base. Her mission is to help those who are willing to listen to their body, reverse aging, eliminate pain and establish sustainable health.”

In this episode you’ll discover:

How Jen Esquer got started (2:07)

How using Instagram grew her business
How she wanted to empower her followers

What to do if you’re experiencing pain in your body (5:30)

The importance of awareness
Why cookie-cutter plans can be detrimental
The importance of working with someone in person
How your lifestyle impacts your pain
The importance of building a strong foundation for your body
What to look for in a practitioner

The importance of mobility for resilience (10:30)

The Mobility Method
The importance of mobility
The difference between mobility and flexibility

Today’s Podcast is brought to you by the Booty and Abs Challenge, my 30 Day challenge with full length follow along videos! Work your way through this program for a lifted and toned booty and sculpted abs! CLICK HERE to learn more about the Booty and Abs Challenge!

How to be proactive with your self care (15:00)

How to work mobility into your day
The importance of listening to your body
The importance of being consistent
The all or something approach to self care
Why it’s the healthcare provider’s responsibility to educate you on the process
Rock Your Life Online Community

How mobility can help with chronic pain (21:50)

The most common issues she sees
Why it’s important to try something new
The importance of your breath
The importance of “talking” to your nervous system
The importance of repetition for lasting change

How your breath impacts your nervous system (27:13)

What happens in your body when you breathe
The importance of exhalation
How to breathe for a relaxed state
The importance of your rib cage for breathing
How to breathe in stressful situations
How stress impacts your breath

How to assess your mobility (32:53)

Jen’s free YouTube videos
The Mobility Method
Where in your body you want to be more mobile
Why your site of pain isn’t where the issue is

The importance of body awareness (35:59)

How your alignment can impact your breathing and vice versa
The importance of applying body awareness to your movement patterns
How awareness can impact your entire life
The importance of listening to your body
The 4 Pillars of Health

Jen’s program The Optimal Body (42:20)

How it helps you assess your body
What’s included in the program
How it can help you build awareness in your body
How to build your “optimal body”

What women need to know when it comes to mobility (45:00)

Why leaking after a baby is common but doesn’t have to be normal
The importance of seeing a pelvic floor specialist
How Diastasis Recti can differ from woman to woman
Find a pelvic floor therapist
The importance of advocating for yourself

How to connect with Dr. Jen (50:46)

Coming up next week, we’re going to take a look at our bodies and minds from another perspective and look at the long term effects trauma can have. So many of us live with trauma and internalize it and it ends up manifesting in our bodies as pain, disease, eating disorders, and so many more things.

I’ll be joined by the founder of the Institute for Transformational Nutrition, Cynthia Garcia, who shares her incredible journey from pain to power and gives so many insights about the frameworks we can all access to walk through the fires we face, step up to a higher level, create a rich life of meaning and joy, and really heal ourselves in the process. This is a show you won’t want to miss!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 14: Daily Self-Care Tips for a Strong, Fit Body with Physical Therapist Jen Esquer appeared first on The Betty Rocker.

Episode 13: Muscle is Key to Longevity with Dr Gabrielle Lyon

BettyRocker — Tue, 15 Sep 2020 13:00:58 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

Many of the women I talk to who are working on getting fit and strong are really wanting a “toned” body. But the key to tone is MUSCLE tone. And no matter what goal you have, the bottom line is that adding (and preserving) your muscle is one of the keys to longevity, strength, and your ability to thrive as you go through time.

In today’s show, I’m joined by Dr Gabrielle Lyon, a functional medicine physician and my own personal doctor. Dr. Lyon is a Washington University fellowship trained physician in nutritional science and geriatrics and board certified in family medicine and osteopathic manipulation. She also works closely with the Special Operations military as part of the Task Force Dagger Foundation. Her private practice is located in New York city.

In contrast to traditional Western medicine, which is injury-based or symptom-based treatment, Dr. Lyon leverages evidence-based medicine and emerging cutting-edge science to take a root-cause treatment approach with a goal of a lifetime of vitality and helping you to understand why you are experiencing your symptoms.

In today’s episode we discuss the concept she coined called “muscle-centric medicine.” She believes that it’s not that we’re “over-fat” – it’s that we’re under-muscled.

When you learn some of the amazing things that muscle actually does, I think you’ll agree that optimizing it through the way you work your 4 pillars of health is an essential awareness piece to have and will really support your goals and long-term health.

From her site “As a functional medicine physician, Dr. Lyon delves into the deepest sources of a patient’s discomfort, treating the entire individual instead of mere symptoms. She sees patients in New York, but her methods are transforming lives across the globe.

Her specialty in muscle-centric medicine has led her to be featured on “The Doctors”, with published articles in Muscle and Fitness, Women’s Health, Men’s Health, and Harper’s Bazaar. The application of her expertise ranges from brain and thyroid health to lean body mass support and longevity.”

In this episode you’ll discover:

What is Functional Medicine? (3:24)

The difference between functional medicine and western medicine
The Institute of Functional Medicine
The importance of looking for the root cause of symptoms
Why it’s the physicians responsibility to continue educating themselves

Science Based Medicine (6:46)

The importance of intellectual integrity
The importance of scientific research

Muscle Centric Medicine (9:10)

How Dr. Lyon developed the concept of Muscle Centric Medicine
Why the real health issue is being under muscled rather than overweight
How muscle works
How optimizing your muscle improves your health
How exercise boosts your immune system
Nutrient Partitioning
How muscle directs your body how to store fat and use carbs
What happens when you train fasted

Why Protein is the Most Important Macronutrient (14:03)

How protein stimulates muscle growth
The importance of eating enough protein
Why you need to replenish your protein stores

The Three Most Crucial Amino Acids for Body Composition (16:30)

Essential and non- essential Amino Acids
Why leucine, isoleucine and valine are important for body composition
The importance of leucine
What to eat to ensure you’re getting enough of these amino acids
What to include in your diet if you are a Vegetarian or Vegan
The Body Fuel System

The Importance of Protein (18:46)

Betty Rocker’s Chocolate Nice Cream Recipe
How protein keeps you satisfied
The protein leverage hypothesis
How your body knows it’s full
The protein forward approach in eating

The Importance of Mindset (22:09)

Dr. Lyons work with SEALS, olympians and high achievers
The impact of negative self talk
How negative self talk damages your body

What to Look For in a Doctor (24:42)

Why trust is the foundation
The importance of having a good relationship with your doctor
The importance of being honest with your doctor

The Interplay Between Hormones and Muscle Tissue (27:46)

How your thyroid impacts your muscle tissue
The importance of testosterone when it comes to muscle
What Betty Rocker has been struggling with
The importance of the 4 Pillars of Health

How to Optimize Your Physique with Nutrition (30:30)

The carbohydrate threshold
How many carbohydrates to eat
How much protein to eat
How to feel satisfied when eating

How Your Body Composition Impacts Your Health (32:35)

Why managing body composition helps prevent diseases
How muscle can help prevent heart disease, hypertension and the effects of ageing
Why focusing on losing body fat is the wrong approach
Anabolic resistance and muscle

The Importance of Testosterone (35:10)

Why testosterone is important for women
Why low testosterone occurs

How Your Hormones Shift Throughout Your Life (36:00)

What happens in your body during perimenopause
Signs and symptoms of perimenopause
What happens in your body during menopause
How your hormones impact your metabolism during menopause
Hormone therapy
The importance of regular blood work
High intensity interval training during perimenopause and menopause

How Your Thyroid Impacts Body Composition (40:18)

How the thyroid impacts your metabolism and energy
Hashimoto Disease

What to Ask Your Doctor (41:22)

The importance of working with a doctor who is hormone literate
What tests to ask for
The importance of going beyond a basic screening
The importance of seeing your doctor in person
Telemedicine as an option

How to Connect with Dr. Lyon (45:00)

The Importance of Body Composition (48:00)

The importance of meal distribution for body composition
Why it’s important to eat a minimum amount of protein at each meal
The truth about your weight
Why BMI is an outdated concept

Coming up next week I’m joined by Dr. Jen Esquer, doctor of physical therapy, better known on Instagram as Doc Jen Fit.

She’s an internationally renowned physical therapist who specializes in helping people overcome chronic pain and maximize physical performance. And she’s got some great insights to share with you about supporting your body.

I thought that since we just talked about all the great things our muscle does for us, it would be a great follow up to talk about some of the other ways we can support our entire musculoskeletal system. I look forward to sharing that conversation with you!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 13: Muscle is Key to Longevity with Dr Gabrielle Lyon appeared first on The Betty Rocker.

Episode 12: What You Need to Know About Birth Control, the Menstrual Cycle and Your Hormones with Dr. Jolene Brighten

BettyRocker — Tue, 08 Sep 2020 13:00:54 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

In today’s episode I’m joined by Dr. Jolene Brighten, a prominent leader in women’s medicine and the emerging science of post-birth control syndrome. We take a deep dive into the menstrual cycle, women’s health, the effects of birth control – and how to best support your system as you go through time.

Since every system in your body is impacted by your hormones, it’s so important to understand how they work – as well as what you might be feeling when they aren’t working optimally – so you can take action to care for yourself, and not be lost in the darkness of misunderstanding and fear about the inner workings of your own body.

My goal in this episode is to empower you as a woman with the knowledge you need to make the best choices for yourself, and know how to advocate for your health to the care providers you work with.

Dr. Jolene Brighten is an international speaker, clinical educator, medical advisor within the tech community, and considered a leading authority on women’s health. Dr. Brighten is also part of the MindBodyGreen Collective and a faculty member for the American Academy of Anti Aging Medicine.

Her work has been featured in the New York Post, Forbes, Cosmopolitan, Huffington Post, Bustle, The Guardian, and ABC News. She is a fierce patient advocate and completely dedicated to uncovering the root cause of hormonal imbalances, empowering women worldwide to take control of their health and their hormones.

In this episode you’ll discover:

Dr. Jolene’s Story

The importance of having a purpose
Dr. Brighten’s son’s health diagnosis
How Dr. Brighten found her purpose
The importance of being empowered in your choices
Dr. Brighten’s struggle with Covid-19
The hormone test Dr. Brighten recommends: Dutch test
Why chronic conditions are not your fault
The importance of being resilient
The 4 Pillars of Health

How your menstrual cycle works (11:09)

The importance of understanding your hormones
Beyond the Pill by Dr. Jolene Brighten
The connection between your brain and your hormones
What happens during the different stages of the menstrual cycle
How understanding these basics can be helpful in every stage of life

How birth control can impact your body (16:50)

Dr. Brighten’s experience with coming off of birth control
The common dismissal of women and their period symptoms
Betty Rocker’s experience with coming off of birth control

How birth control works (22:38)

The history of the pill
How the pill works in your body
The importance of understanding how birth control can affect your entire body
How research can sometimes undermine your experience with your doctor
The correlation between birth control and your mood
The importance of listening to women and their concerns
The importance of being informed and empowered in your choices

How your thyroid is impacted by your hormones (28:54)

How the thyroid works
Symptoms you may experience when your thyroid hormones are imbalanced
Why hypothyroidism is so common in women
How inflammation impacts the thyroid

The importance of honoring your body (33:41)

The body positive movement
Why your weight is an important metric for your health
How to advocate for yourself at the doctor when it comes to your weight
The damaging commentary about your weight
The damaging impact of the scale
Sarcopenia Obesity
How advocating for yourself can change the scope of medicine

Post Birth Control Syndrome (39:02)

What a “syndrome” is
The symptoms you may experience with Post Birth Control Syndrome
What happens to your cycle when you come off birth control
What to do about post birth control acne
What happens in your body when you come off birth control
Understanding sexual adaptation

How to support your hormones with your diet (43:21)

The importance of your diet
The dietary protocol Dr. Brighten recommends
How to eat at different stages in your cycle
Nutrient dense sources of carbs
Nutrient dense sources of protein
Why Dr. Brighten doesn’t recommend portion sizes
The importance of vegetables and greens
The surprising benefits of broccoli sprouts
Dr. Brighten’s free One Day Post Birth Control Diet Guide
The supplements Dr. Brighten recommends

The importance of Seed Cycling during your cycle (49:00)

What is seed cycling?
What seeds to include during the different phases of your cycle
How seeds can impact your hormones
How seed cycling can support your gut health
How to do seed cycling
The phases of the moon and your cycle

The importance of honoring the women that came before us (55:30)

How the women before us paved the way for your health care freedom
The importance of demystifying the menstrual cycle

How to exercise throughout your cycle (58:35)

The importance of listening to your body
Why you may want to do low impact workouts leading up to your period
The research around exercise and your cycle
How the US Women’s Soccer Team used their cycles to their advantage
How to use your cycle for a competitive advantage
Why it’s important to always advocate for your body

How to connect with Dr. Jolene Brighten (60:06)

Coming up next week we’ll be taking a look at hormone health from a slightly different angle by focusing on our muscle, the organ of longevity. We’ll be talking to Dr Gabrielle Lyon, a brilliant doctor and functional medicine practitioner who’s actually my primary doctor about her concept, muscle-centric medicine. I’m so excited to share her wisdom and knowledge with you!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 12: What You Need to Know About Birth Control, the Menstrual Cycle and Your Hormones with Dr. Jolene Brighten appeared first on The Betty Rocker.

Episode 11: How to Address 7 Common Hormone Imbalances with Dr Sara Gottfried

BettyRocker — Tue, 01 Sep 2020 13:00:01 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

When our hormones are in balance we look, feel and perform at our best. However as we go through life, our hormones can shift and change causing a range of symptoms including fatigue, weight gain and mood swings to name just a few.

In today’s episode, I’m joined by Dr. Sara Gottfried, a doctor who specializes in women’s hormone health and is a three-times New York Times bestselling author of books I love, including “The Hormone Cure.”

We take a deep dive into how our hormones work and address 7 imbalances that are very common for women so you can better understand and address signs your body can be sending you.

My biggest goal in today’s episode is to provide you with this valuable information so you are empowered to advocate for your health care needs and can better navigate the sometimes dismissive messaging you may hear from unenlightened doctors.

Dr. Sara Gottfried is a wife, a mother to two incredible young women, a scientist, researcher, speaker, connector, scholar, seeker, and Harvard-educated MD with 25+ years of experience and a board-certified gynecologist. She reclaimed her own health and life using her methods that she recommends to the women she works with.

From her site: “My life’s mission is to help people feel fully alive and balanced from their cells to their souls. That means lengthening your healthspan, the period of time you feel in your prime and free of chronic disease. That means dialing in your weight (and lean body mass) right where you want it, getting your energy and sex drive optimized, and doing it all naturally and safely. Ultimately, you will get your hormones and genes working for you, not against you. Hop on my bus and shift from feeling “OK” to living your life fully and authentically from the heart.”

In this episode you’ll discover:

Dr. Gottfried’s Story (3:40)

Why she started working in hormone health
Her own struggle with her hormones
The experience with her doctor that led her to seek other resources
How to turn your mess into your message
Becoming her own experiment
The truth about perimenopause and menopause
What happens to your hormones and cycle as you age

Hormone imbalance #1: Cortisol (9:00)

How cortisol impacts belly fat
The truth about visceral belly fat
The impact of high and low cortisol levels
The symptoms of high cortisol
Eustress vs. toxic stress
The role of cortisol in your body
The negative impact of chronic, long term stress
How your ACES score (adverse childhood experiences) affects you
The dangerous impact of suppressing trauma

How estrogen and progesterone shift throughout your cycle (17:03)

The importance of balanced levels of estrogen and progesterone
How these hormones change throughout your cycle
The importance of LH (luteinizing hormone)
The importance of nutrition and your cycle
What happens to your hormones when you stop ovulating

Today’s Podcast is brought to you by the Booty and Abs Challenge, my 30 Day challenge with full length follow along videos! Work your way through this program for a lifted and toned booty and sculpted abs! CLICK HERE to learn more about the Booty and Abs Challenge!

Hormone imbalance #2: PCOS – polycystic ovary syndrome (19:20)

The rates of PCOS
Why PCOS occurs
How insulin resistance works
The negative impacts of PCOS
How a low calorie intake can lead to PCOS

Hormone imbalance #3: Perimenopause and how it affects estrogen and progesterone (22:41)

The importance of a healthy lifestyle
How the 4 Pillars of Health impact your hormones
The symptoms that occur in the first stage of perimenopause
The symptoms that occur in the second stage of perimenopause

How perimenopause affects testosterone (26:46)

The importance of testosterone
Why women are so sensitive to testosterone changes
The symptoms of low testosterone

The importance of sleep (29:04)

Why sleep is the foundation of your life
How sleep impacts your hormones
How your sleep cycle works
How sleep impacts human growth hormone

Hormone imbalance #4: Human Growth Hormone (32:30)

How HGH impacts your ability to build and maintain muscle
How to increase your levels of human growth hormone
Human growth hormone supplementation

Hormone imbalance #5: Testosterone (35:29)

The importance of muscle
How testosterone impacts your risk for cardiovascular disease
The importance of balanced testosterone

The importance of advocating for your hormones (36:28)

How women are getting dismissed in the medical field
Why you need to be your own health advocate
How your hormones can change throughout your life

Hormone imbalance #6: the androgen family of hormones (40:21)

The negative impacts of declining levels of DHEA
What causes your DHEA levels to decline
The impact of toxic stress

The truth about alcohol (41:35)

How alcohol impacts your cortisol levels
How alcohol impacts your estrogen levels
How alcohol increases your risk for breast cancer
How alcohol impacts testosterone
How alcohol impacts your sleep and insulin levels
What Betty Rocker drinks: Dry Farm Wines

The importance of listening to your intuition (46:04)

You are your own best doctor
The importance of tuning into your body’s signals
The concept of interoception
You are powerful

How to mitigate the impact of cortisol (49:15)

The importance of creating your own “a la carte menu” to reduce stress
The importance of food choices
How to look at your life objectively

Hormone imbalance #7: Menopause (51:45)

The right of passage
What happens in your body hormonally
How menopause impacts your thyroid
Why some women have more symptoms than others
Are you a candidate for bioidentical hormone therapy?
The importance of the 4 Pillars of Health during menopause
The importance of finding a middle ground for treatment
Why it’s important to identify your values
How to advocate for yourself

How to connect with Dr. Gottfried (59:13)

Coming up next week…..

I’m joined by Dr. Jolene Brighten, a prominent leader in women’s medicine and the emerging science of Post-Birth Control Syndrome which studies the effects of hormonal birth control on women’s health. She will add some new angles to the conversation we’ve been having and give you even more insights about your own body and hormones!

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 11: How to Address 7 Common Hormone Imbalances with Dr Sara Gottfried appeared first on The Betty Rocker.

Episode 10: A Quickstart Guide to Women’s Hormones (part 2)

BettyRocker — Tue, 25 Aug 2020 13:00:39 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

In our last episode, we covered some of the key hormone players in our female life cycle including estrogen, progesterone, testosterone, DHEA, adrenaline and cortisol. I hope you listened to that one, as it’s a great foundation for understanding the basics for some of these important components of our health.

Today we’ll continue the conversation with an overview of thyroid, insulin, ghrelin and leptin (your hunger and fullness hormones) plus human growth hormone. My goal in sharing these information basics with you is to prep us for our conversations with some excellent female hormone specialist doctors who are coming up on the show so we can live longer, stronger and fuller lives!

In this episode you’ll discover:

How your hormones impact your health (1:00)

Your orchestra of hormones
Symptoms of a hormone imbalance

The Thyroid (1:50)

How the thyroid impacts your metabolism
How the thyroid works
How your thyroid impacts your monthly cycle
How the 4 Pillars of Health influence your hormones
The Doctor’s Farmacy Podcast: Male menopause, low libido and testosterone replacement
Signs and statistics of Hypothyroidism
Symptoms of Hyperthyroidism
How Perimenopause affects your thyroid
The importance of being your own health advocate

Insulin and Body Fat (9:31)

How insulin works
The importance of being active
How glucose and glucagon impact your energy levels
Why excess sugar leads to body fat storage
What leads to insulin resistance
How estrogen impacts your insulin levels
How cortisol impacts your insulin levels
The importance of eating whole, nutrient dense foods
The importance of protein
How to See Results Faster part 1
How to See Results Faster part 2

The hunger hormones (15:00)

Why you get cravings
How the hormone ghrelin works
How the hormone leptin works
The Body Fuel System
Why processed foods can be dangerous
How leptin impacts your thyroid
How lack of sleep increases your hunger

The importance of sleep (18:25)

Why your sleep/wake cycle is crucial to your health
The importance of reducing artificial light exposure
True Dark: Blue Blocking Glasses
How stress and cortisol impact sleep
Why you have cravings at night
My free Better Sleep Guide

This podcast is brought to you by Whole Sleep. Support your body’s sleep cycle with a blend of herbs and organic compounds to help you fall asleep, stay asleep, and wake up refreshed!
CLICK HERE to learn more about Whole Sleep!

Human Growth Hormone – HGH (21:40)

The importance of HGH
How HGH impacts your body fat levels
How sleep impacts your HGH levels
The Oura ring
How exercise impacts your levels of HGH
The importance of the 4 Pillars of Health

Coming up next week…..

I’m joined by Dr. Sara Gottfried, a woman’s hormone health specialist and three times New York Times bestselling author. We will be building on the last two episodes and discussing how our hormones “talk” to each other, how they shift and change through the course of our lives and how that might show up for you. You won’t want to miss it! To get a headstart on next week, grab her book The Hormone Cure a brilliant resource that will give you so much insight about your own body.

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

References:

“Biology.” Openstax. Web. 2020. https://cnx.org/contents/GFy_h8cu@10.8:rZudN6XP@2/Introduction
Crujeiras AB., et al. “Weight regain after a diet-induced loss is predicted by higher baseline leptin and lower ghrelin plasma levels.” J Clin Endocrinol Metab. Web. 2010. https://pubmed.ncbi.nlm.nih.gov/20719836/
White BD., et al. “Low protein diets increase neuropeptide Y gene expression in the basomedial hypothalamus of rats.” J Nutr. Web. 1994. https://pubmed.ncbi.nlm.nih.gov/8064364/
Kuo LE., et al. “Neuropeptide Y acts directly in the periphery on fat tissue and mediates stress-induced obesity and metabolic syndrome.” Nat Med. Web. 2007. https://pubmed.ncbi.nlm.nih.gov/17603492/
Marks JL, et al. “Effect of fasting on regional levels of neuropeptide Y mRNA and insulin receptors in the rat hypothalamus: An autoradiographic study.” Mol Cell Neurosci.Web. 1992 https://pubmed.ncbi.nlm.nih.gov/19912861/
“Heart Disease Facts.” Center of Disease Control. Web. 2020. https://www.cdc.gov/heartdisease/facts.htm
Jensen, Jørgen et al. “The role of skeletal muscle glycogen breakdown for regulation of insulin sensitivity by exercise.” Frontiers in physiology. Web. 2011, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3248697/
Takahashi, Y et al. “Growth hormone secretion during sleep.” The Journal of clinical investigation. Web. 1968. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC297368/
Powers ME., et al. “Growth hormone isoform responses to GABA ingestion at rest and after exercise.” Med Sci Sports Exerc. Web. 2008. https://pubmed.ncbi.nlm.nih.gov/18091016/
Clasey JL., et al. “Abdominal visceral fat and fasting insulin are important predictors of 24-hour GH release independent of age, gender, and other physiological factors.” J Clin Endocrinol Metab. Web. 2001. https://pubmed.ncbi.nlm.nih.gov/11502822/

The post Episode 10: A Quickstart Guide to Women’s Hormones (part 2) appeared first on The Betty Rocker.

Episode 9: A Quickstart Guide to Women’s Hormones (part 1)

BettyRocker — Mon, 17 Aug 2020 18:00:16 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

There is no question that our 4 Pillars of Health are essential in supporting our body through time, but if you’re finding that no matter what you do you still can’t seem to see results or are experiencing signs from your body that might be chalked up to the “ageing process” you’re not alone.

As women, our hormones are constantly changing from puberty to pregnancy, and as we slowly leave our reproductive years behind. No matter what stage of life you’re at, if your hormones aren’t balanced the mechanisms that govern your fat storage, energy levels, mood, ability to think and focus, muscle production and so much more simply won’t be as effective.

In today’s episode I’m digging into some of the key hormones we should all be aware of as women like estrogen, progesterone, testosterone, DHEA, adrenaline and cortisol – what their key functions are, how they serve us throughout our lives, and signs and symptoms of imbalance so you can be proactive in your health care.

If your hormones are your body’s symphony orchestra, we want to make sure that all the instruments that make it up are tuned and in balance so that the “song” your cells and organs are listening to is harmonious and continues to add years to your life – and life to your years!

In this episode you’ll discover:

The importance of understanding how your hormones work (0:15)

Your symphony of hormones
Being empowered in your health journey
Your 4 pillars of health
Understanding why your body isn’t responding

My experience with birth control (2:48)

How birth control works
What happened when I got off the pill
How the pill affected my mind
How the pill affected my body

My experience with adrenal fatigue (4:58)

How stress led to adrenal fatigue
My symptoms
Taking responsibility for my 4 pillars of health

The effects of perimenopause (6:59)

What is perimenopause
Symptoms you may experience
Working with a Functional Doctor

Today’s Podcast is brought to you by the 30 Day Challenge Meal Plan. This 4 week eating guide is the perfect foundation for healthy eating to support you for a lifetime in your strong, fit body. This customizable eating plan comes with done for you daily menus, grocery lists, simple meal prep tips and so much more!
CLICK HERE to learn more!

How hormones work (8:54)

Their essential processes
Hormone receptors

Estrogen (10:23)

Where estrogen is made
What estrogen effects
The importance of balanced estrogen in your body
How estrogen impacts your monthly cycle
How estrogen impacts menopause
The impact of excess estrogen in your body
How estrogen and progesterone work together

Progesterone (14:15)

What progesterone does
How progesterone impacts your monthly cycle
How the pill impacts progesterone
Lifestyle factors that impact your hormone levels
Stress and its role on your hormones
Sleep and its role on your hormones

Testosterone (16:35)

The essential role of testosterone
How testosterone impacts your ability to build lean muscle
The effects of sugar and alcohol on testosterone
Side effects of low levels of testosterone
Where testosterone is made

DHEA (18:00)

The importance of DHEA
What DHEA does for us
How low levels of DHEA can impact you
How your hormones impact body fat

Today’s Podcast is brought to you by Home Workout Domination, my 8-week home workout program that combines strength sculpting with explosive cardio! Work your way through this popular and effective program and carve out a fitter physique while building confidence, strength and endurance!
CLICK HERE to explore Home Workout Domination!

Adrenaline and the adrenal glands (19:28)

The conductor of your hormones
What the adrenal glands do
How B vitamins support your adrenals (Serenicalm)
How adrenaline works in your body
The damaging effects of chronic low grade stress

Cortisol (21:17)

The importance of cortisol
How cortisol impacts your circadian rhythm
How cortisol impacts your stress
How cortisol impacts your body fat levels
Symptoms of a cortisol imbalance in your body
Why it’s important to be mindful of your stress pillar

How to be your own health advocate (24:00)

The importance of dialing in your 4 pillars of health
The importance of blood work and other tests
Why it’s important to speak with your doctor
How to empower yourself with affordable lab testing

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

References:

Reed BG, Carr BR. “The Normal Menstrual Cycle and the Control of Ovulation.” Endotext. 2000. Web. https://www.ncbi.nlm.nih.gov/books/NBK279054/
Holesh JE, Bass AN, Lord M. “Physiology, Ovulation.” StatPearls. 2020. Web. https://www.ncbi.nlm.nih.gov/books/NBK441996/
De Meyts P. “The Insulin Receptor and Its Signal Transduction Network.” Endotext. 2016. Web. https://www.ncbi.nlm.nih.gov/books/NBK378978/
Chen, Liang et al. “Sugar-sweetened beverage intake and serum testosterone levels in adult males 20-39 years old in the United States.” Reproductive biology and endocrinology. 2018. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015465/

The post Episode 9: A Quickstart Guide to Women’s Hormones (part 1) appeared first on The Betty Rocker.

Episode 8: Eating Right for the Long Term with Dr.Terry Wahls

BettyRocker — Tue, 11 Aug 2020 13:00:53 +0000

Welcome to The Betty Rocker Show, the place to be to nourish your mind, love your body, and rock your life.

This one body we get is capable of so many amazing things. And it does them without us even having to think about them – which is why it’s so easy to take them for granted sometimes.

With Dr Wahls at a business event gala party in California 2019

But if you’ve ever been sick, injured, or struggled with your health, you know how frustrating it can be to live in a body that doesn’t function at 100%.

In today’s episode, I’m joined by Dr. Terry Wahls, Institute for Functional Medicine Certified Practitioner and a clinical professor of medicine at the University of Iowa.

This remarkable doctor reversed the symptoms of multiple sclerosis that had her wheelchair bound for 4 years using a functional medicine and customized nutrition approach.

Many of the health-boosting strategies she used to heal herself are accessible, easily applicable, and can be done on a budget. In today’s episode, she’ll share her amazing journey as well as tips and techniques you can implement right away to enjoy better energy, better health, a fitter physique and a longer life!

In addition to teaching internal medicine residents in their primary care clinics, Dr. Wahls is an avid researcher with over 60 peer-reviewed scientific abstracts, posters, and papers. She is also the author of The Wahls Protocol, a therapeutic diet to help readers reclaim their health.

“From her site: I am a patient, a physician, a functional medicine practitioner, and I conduct research that examines how food and nutrients impact health. I have lectured around the world and often lecture in my own community at the local co-op. I am an educator and patient advocate, and I can help guide you with information and support that you can read and think deeply about to determine what feels right for you in your health journey.”

In this episode you’ll discover:

Dr. Wahls’ Story (2:01)

Her Ted Talk (3M+ views)
Her symptoms
Multiple Sclerosis Diagnosis
Her initial treatment course
How she started to experiment on herself
The role of mitochondria in our bodies
Mitochondria supplements for disease
Why she worked out everyday
The Institute for Functional Medicine

Dr. Wahls’ Recovery (13:12)

The Wahls Protocol
Being able to ride her bike
Why food is key
The 4 Pillars of Health
How we can take back control of our health

How to improve your immune system (18:38)

Risk factors with Covid -19
How to protect yourself during Covid- 19
How to reduce inflammation
How to improve your immune system
Simple ways to reduce your stress levels
The importance of eating nutrient dense foods

How eating gluten free can improve your health (23:00)

Why it’s important to eat sprouted and soaked grains
How gluten can cause leaky gut
What is gluten?
How gluten can lead to hidden inflammation in your body
How gluten impacts your health

Dr. Wahls’ diet protocol (25:30)

The top 3 inflammatory foods
The importance of eating greens and vegetables
How to do her diet protocol as a vegetarian
How to do her diet protocol on a budget
The importance of cooking your own food
How you can be proactive with your health

The effects of overtraining (29:52)

The concept of hormesis
The importance of rest days

The importance of sulfur rich foods (31:20)

The importance of glutathione
How tolerance for sulfur varies from person to person
Easy ways to include sulfur rich vegetables in your diet

The spectrum of eating styles (33:40)

The evolution of human nutrition
Why different things work for different people
What to really pay attention to when it comes to your diet
How Dr. Wahls develops her diet recommendations

The Wahls’ Protocol (37:27)

Why she uses a NeuFit
Dr. Wahls’ MS study
Dr. Wahls’ Seminar
A proactive approach to health
Focusing on what you can control
The all or something approach

Inside the food industry (45:08)

The truth about processed foods
Why gluten free foods aren’t necessarily healthy
The politics of food
Her published studies

The most important thing you can do right now (50:08)

The importance of improving your self care
Why you should focus on the quality of your diet
The Wahls Protocol Diet Cheat Sheet
The importance of exercise and movement

How to connect with Dr. Wahls (51:07)

The Wahls Protocol Health Practitioner Certification
Her Instagram: drterrywahls
Her Facebook: Terry Wahls MD
Dr. Wahls’ Website

Love The Betty Rocker Show? We do too! Share it with your friends, and subscribe on your favorite podcast player to be alerted when new shows drop!

Love The Betty Rocker Show? We do too!

Share it with your friends, and subscribe on your favorite podcast
player to be alerted when new shows drop!

ABOUT THE BETTY ROCKER SHOW:

Join me for open and thought provoking discussions about health, fitness, and how to stop undermining ourselves – and start taking meaningful action that makes us role models to others…

New shows are released on a weekly basis during each season of The Betty Rocker Show. Shows alternate between solo episodes with me, and interviews with guests.

Subscribe on your favorite player today!

The post Episode 8: Eating Right for the Long Term with Dr.Terry Wahls appeared first on The Betty Rocker.