The Truth About Carbs + Metabolism for Women Over 35 w/ Liz Wolfe

Women over the age of 35 often find themselves grappling with changes in their bodies, particularly concerning metabolism and energy levels. In this enlightening discussion, I chat with Liz Wolf, a Nutritional Therapy Practitioner, who educates us about the complexities surrounding female metabolism, debunking prevalent myths that just keep popping up. Our conversation delves into the significance of understanding metabolism not merely as a measure of calories burned but as a vital process that fuels all bodily systems, especially the brain. Liz shares her latest insights on carbohydrates and their essential role in energy production, particularly during midlife. We ultimately explore practical strategies for optimizing health and well-being through informed dietary choices and lifestyle adjustments, emphasizing the unique challenges faced by women in this age bracket.

Takeaways:

• Women over the age of 35 often experience significant changes in how we feel in our bodies, which can lead to misconceptions about body composition and energy levels.
• The conversation with Liz Wolf helps to debunk long-standing myths surrounding female metabolism, particularly the idea that it naturally slows down with age.
• Understanding metabolism as a holistic concept is essential, as it encompasses not only caloric burning but also the energy required to fuel the brain and other bodily functions.
• The importance of carbohydrates in the diet is emphasized, particularly for women in midlife, as they can help in reducing stress and improving energy management throughout the day.

Links referenced in this episode:

• idealage.com
• realfoodliz.com
• eattheyolks.com

Episode Transcript

(00:00):
If you are a woman over 35 andyou feel like something has just
changed in your body and youthink maybe it is your metabolism
or you've been like terrifiedof carbs for an unknown reason for
a long time, you are going towant to tune in to today's interview
with Liz wolf.
Welcome to ADHD NaturallySmart Solutions for Holistic Women

(00:23):
with Christine McCarroll.
I'm Christine and this is thespot to learn natural strategies
for supporting your ADHD brain.
As a woman with all thehormonal curveballs and unique challenges
that only females face, I'vemade it my mission to uncover the
root causes and little knownsupports for your ADHD brain that
your doctor doesn't know andwon't tell you.
Learn the truth and find your focus.

(00:44):
No prescription required.
Well, hello friends andwelcome back to another episode of
ADHD Naturally.
I am so excited to introduceyou to today's conversation with
Liz Wolf.
So if you have been listeningfor a while, you've probably heard
me talk about this idea ofmental metabolism and really what
I mean when I say that is justthe energy that we are using to fuel

(01:08):
our brains.
So, you know, just thinking ofmetabolism differently and, and in
that lens of all of thesystems of our body require energy
and how do we get that fuelspecifically to the brain?
So the conversation with LizWolf was fantastic because she's
also interested in metabolismand she's really interested in whole
body metabolism for women over35, which is, you know, that's, that's

(01:30):
me and that's who I'm talkingto here too.
So it is probably you and lotsof women, whether they have thought
about brain energy or they'vethought about total energy or they've
just thought about like, mybody composition is changing.
A lot of women over 35 arethinking about metabolism and Liz
is really here to break down alot of the myths around metabolism.

(01:51):
And we talk about everythingfrom the long standing old myths,
like stuff that was, you know,fed to us back in the 90s that we
believed to stuff that isstill kind of ongoing today.
Her latest research includingnew ideas about things like glucose
and should we really be soworried about carbs?
So Liz and I had a fantastic conversation.

(02:12):
She is just a great human andso I was so excited to have her on
the show.
She's just, like I said, alovely person.
So I'm going to give you alittle bit of her official bio and
then we're going to head rightinto the episode.
So Liz Wolf is a nutritionaltherapy practitioner.
She's also a certifiedpersonal trainer and she's the best
selling author of the book Eatthe Yolks which, you know, she's

(02:33):
just like an OG in this space.
She wrote Eat the Yolks in Ibelieve 2014, which is a fantastic
book about real food on wholefood health.
So she is also an awardwinning podcaster.
She has the podcast BalancedBites and the upcoming podcast should
be out I think in the next fewweeks called Ideal Age as well as
the founder of the newsupplement line Ideal Age also.

(02:57):
So she has been just really atrue pioneer in this space.
She's also a detective andshe's always looking at, you know,
where is the actual truth.
And she's bringing all of herresearch to today's episode.
So can't wait for you tolisten in on this episode.
All About Metabolism with Liz Wolf.
Liz Wolfe, welcome to the podcast.
Hi friend.
You're my friend now.

(03:17):
Since you came and stayed in my.
House, I mean I kind of thinkthat's just like a requirement.
And I met your children, whichto me if someone has met my children,
definitely that is, yes, thatis the case.
That solidifies it all.
Part of my plan.
I love it.
So Liz, I'm excited to diveinto the topic of metabolism with
you today.
I love that you have this justdifferent perspective around metabolism,

(03:43):
kind of debunking some myths.
Talking to women.
I'm just going to loosely sayour age, even though you're younger
than me, I'm just like goingto say like after.
Yeah, it's a bracket bracket here.
And I think there's a lot ofmisconception out out there.
So, you know, I think one ofthe biggest issues that women think
that they're going to have isthat we are just like doomed to have

(04:03):
this.
I'm going to air quotes slowmetabolism as we get older.
And I think one of thechallenges is we don't even know
what that means.
We're just like, oh, it's bad,it's slow, it's slowing down, all
the things are happening, it'sfalling apart.
So just kind of starting atthe beginning, you probably have
something to say about this.
And the idea that metabolismslows down and we're just doomed

(04:23):
to have like bad things happenwhen we are hitting midlife.
And is that true?
Is that not true?
And like, what are we evensaying when we're talking about metabolism
slowing down?
Oh, I have so many things tosay about that and I need to work
on my elevator pitch.
But the gist of it is first of All.
There was a paper that wasreleased semi recently that basically
looked at the metabolic rate.

(04:44):
So when we're talking aboutthe metabolic rate, we're basically,
for the most part, you'llthink how many calories I burn.
Right.
I like to think, flip that alittle bit and refer to it as the
amount of energy we're able to generate.
Because we love energy, wewant energy.
We look at calories as kind ofa bad thing sometimes.
Energy is always a good thingand something that we want more of.

(05:06):
So I like to reframe it that way.
But the paper that came outtalked about how across the lifespan,
all the way into your 60s,your metabolic rate actually stays
pretty stable.
And at first I felt kind of gaslit.
I was like, hold on, wait a second.
This like, are you saying I'mnot experiencing what I feel like

(05:28):
I'm experiencing?
But what I realized is thereare some complexities to it.
It's not that we just, like,aren't burning off any of our food
anymore.
What's actually happeningmetabolically is that we have this
whole other set of thingsgoing on as we get older, as we move
through life.
And most significantly, we arelosing muscle.

(05:51):
We're becoming less active,we're becoming more stressed.
I like to say women in our agebracket, in our bracket, are carrying
more than any human beingshould ever be expected to carry.
I mean, even in our most,like, privileged lives.
I have it really good, but Istill find myself stressing over

(06:15):
so many different things.
My kids, my parents, now financials.
As we get older, are we goingto have enough for retirement?
Are we going to have enough tohelp send our kids to school?
All of those things.
And that also factors in tothe entire hormonal and metabolic
balance in our bodies.
So while we are maybe stillcapable of burning the same number

(06:38):
of calories, we have a wholebunch of other stuff that's going
on.
And the simplest way for me todescribe it is that the energy that
we're producing is goingtowards, in some ways, dysfunction
rather than function.
Yeah.
And I think that's probablythe crux of it.
And there are a lot of thingsthat we can do, but we have to look
at metabolism in a different way.

(06:59):
We have to look at it not somuch as how many calories we burn,
but how our body is generatingthe energy to run all of these systems
that make us functional andmake us feel good.
Mm.
Yeah.
Oh, man.
You were discussing that wholelist, and I'm like, yes, 100.
I.
I feel all of that.
I've had some challenges withaging parents recently.

(07:20):
I'm about to send my oldestoff to college next year.
You know, looking at the firsttime you sit down, the financial
aid conversation, you're like,oh, my God.
Oh, Lord.
So there's just so much.
But when you were talking, Iwas imagining just carrying this
backpack, and, like, you justkeep walking, and someone just, like,
keeps putting a rock in, like,your backpack, and you think you're
just going along, and they'rejust like, here's another rock in

(07:40):
your backpack, and it justgets heavy.
And it's harder as you go to keep.
To carry all of those rocks in your.
In your backpack, even if youtheoretically have the same resources.
Yes, absolutely.
Although, you know, we do,like, weighted vests, so.
Oh, yeah.
Okay.
I am a fan of the weightedvest, actually.
Yeah.
Leverage the weighted vest.
But, yes, absolutely.

(08:00):
That's.
That's exactly.
Exactly what it is.
And we've become more.
To lean on the.
We become less active part alittle bit.
I had this moment last year.
I think it was where I waslike, okay, I just sat in the car
to drive to and from school, pickup.
Then I sat at home, and then Igot up, and then I sat in the car

(08:21):
to get to soccer practice, andthen I brought a chair and sat at
soccer practice, and then Iwent home and I sat at dinner.
And it's.
We don't even realize, butit's the time we're spending in the
car, it's the time we'respending seated.
It's all of that.
And it starts to compound.
And I think in our 40s andafter is kind of when the piper comes
to get paid.

(08:41):
We have the reserves in our20s and 30s, but then in our 40s,
we've kind of, like, workedthrough our, you know, our reserves,
and we're just like, yeah,we're like, we either need to refill
the tank or we need to find adifferent source of fuel.
Yeah, 100%.
And I also think about, youknow, you were talking about, like,
the energy usage, and it'sjust like.

(09:03):
There's also, like, just adifference in how we're using the
energy.
So there's.
It's the energy like, you weretalking, the dysfunctional energy
where we're using it more forstress function than, like, just
your own, like, functional body.
So a challenge that I hearfrom a lot of women.
You just described, okay, youwere sitting.
Driving your kids.
You were sitting at the, youknow, soccer fields.

(09:24):
You're just like, okay, I'mmore sedentary, but women are going
to say, but I'm so freaking tired.
Like, I just.
With all of the things we'vejust talked about, the load that
we're bearing, and, you know,just at the end of the day, if I'm
sitting at the soccer field,like, so sue me, right?
Like, I'm.
I'm so tired.
So when we're thinking about,like, supporting energy and energy

(09:45):
usage and metabolism is like,okay, like, how are we getting access
to our energy?
Like, what can we do about that?
Then if we're in our.
In our midlife and we feellike we have the £10,000 of rocks
in our backpack, we're justlike, we're just tired.
So tired.
There's multiple types oftired I'm discovering.
I always thought there was onekind of tired.
There's sleep deprived tired.

(10:06):
There's emotionally tired.
There's just Google Calendar tired.
I can't fit more stuff in.
There's future tired.
It's anticipatory tiredness.
It's like, oh, my God, I don'tget a break until three weeks from
now.
I have a day to myself.
There's so many differentkinds of tired.
So this is where I think a lotof people disagree with me and.

(10:28):
But I think I'm just ahead ofthe curve.
That's what I'm telling you.
Yeah.
Ten years from now,everybody's going to agree with me.
But I think what it comes downto, and I have to say, I hate the
stress narrative.
I talk about this a lot whereyou need to, like, I'm sorry, you
need to manage your stress.
You're tired, you need to takea bath, you need to do some yoga,

(10:50):
some gentle yoga, and maybelike, have some tea.
And I'm just like, yes, it'sthe same thing.
It's like, I want to sit downat soccer practice, I don't want
to take a bath to get all hotand sweaty.
Like, stop giving me all theselimp solutions to what I'm dealing
with and stop making me feellike I should be doing something
different or better orwhatever it is.
So I totally get that.

(11:12):
So the way I look at this isreally through the lens of stress.
Being tired is a stressor.
Being stressed is a stressor.
Being dragged out as a stressor.
The Google Calendar is a stressor.
All of these things come downto stressors.
And I think that what has theabsolute most power to affect a reduced

(11:33):
stress state, a reduction instress, is carbohydrates.
Mm.
Oh, yeah.
You are out on a limb, sister.
I am way.
I mean, People.
I'm sorry, no one's listening anymore.
The three people who stuck around.
But this goes back to a veryprimal, programmed set of programs

(11:56):
or programming in our bodiesthat we don't have conscious control
over that communicate to ourbodies whether we're safe or not.
And if we are safe, stressgoes down.
If we are not safe, stressgoes up.
There's another paper that Ilove to cite, and I hope I can quote
this right, because I don'thave it right in front of me, but
it's.
Stress is the physiologicalresponse of an organism to a stressor

(12:21):
that is real or imagined.
So it doesn't matter what kindof stressor it is.
It doesn't matter if it'saging parents, if it's kids, if it's
a death in the family.
Google Calendar.
Google Calendar.
It just doesn't matter.
Stress is stress.
And yeah, we can meditate.
Yeah, we can, like, do allthat stuff that's supposed to reset

(12:43):
our nervous systems.
I love that.
Like, I'm a fan of that.
I never do it, but I'm a big fan.
I love all of that.
But if you could just get upin the morning and have a nice hit
of carbs and not feel guiltyabout it.
That in my experience, notjust my experience, but in my research,

(13:03):
will go a lot farther thanstressing yourself out over whether
or not you're meditating orstressing yourself out over whether
or not you're gonna get achance to take a bath with an Epsom
salts bath or whatever it isthat people are supposed to do to
salt their stress.
Which, by the way, when I dothat, my kids are outside the bathroom
door.
Oh, yeah.
Dogs barking at me.
Mom, Mom, I'm like, your dadis like two feet away.

(13:25):
Oh, yeah.
That doesn't.
Somebody needs to do aresearch study around the percentage
of times children say momfirst before they say dad.
Even with a wonderful dad andwonderful co parent, like, it doesn't
matter.
Like, they just say mom first.
I don't even have a door in mybathroom, by the way.
It is like a pet peeve of my house.
Like, somebody thought that,like, an open concept bedroom was
the same as an open concept kitchen.
I don't know what came up.

(13:46):
That's nonsense.
But we've never put a door on.
And so they'll be like, justoutside the open doorway, like, mom,
I'm like, cool.
Hey, no, you need like, one ofthose things like they put at the
movie theater.
Just like a little pole with a.
Sign like, do not close.
There's Nobody here.
So I think, you know, I'mgoing to say I think we've gotten

(14:07):
away too far in all directionswhen we're talking about macros and
that we have to swing back toa balance point.
We've gotten to the point ofall fat versus no fat.
We've gone to only eat carbs.
That was the advice of the 80sand 90s.
All the pasta.
Yeah.
And don't worry about protein.
Definitely.
I am so pro the more proteinconversation right now.

(14:31):
But still, we can swing into,okay, just no carbs in that conversation.
And a lot women who areinterested in, like, if they're thinking,
well, I'm going to, like,boost my metabolism, I'll air quotes
that one too.
Right.
But they're like, okay, well,I'm just going to, like, go hit the
gym more.
And I know I need protein for that.
And then we're ignoring.
Ignoring the carb part of the conversation.

(14:51):
What are we doing to ourstress system when we do that or
when we have not had anycarbs, like, first thing in the morning,
like, you're.
You're advocating for.
Well, carbs is how we signalsupply to our bodies.
And foundationally.
We are organisms that want to survive.
And in order to survive, wehave to have a supply of nourishment.

(15:13):
And carbohydrate justinherently is part and parcel to
a season of supply.
And it's not just that.
It's not.
You know, I don't think thehistorical ancestral paleo point
of view is always useful.
I think that we live in moderntimes and we need modern solutions
for modern times.

(15:33):
So we have to apply this conscientiously.
But I do think as people whoare experiencing the types of stressors
that were not present in thelives of our ancestors.
Our ancestors.
This is a very broad.
These are broad strokes.
But the stressors were an example.

(15:54):
Getting chased by a tiger or whatever.
Whatever they got chased by.
I'm thinking of the Croods.
We have that on repeat here.
Right now, we're watching thatall day long.
But you either get away or youget eaten.
So one way or the other, thestress stops.
There's like a hard stop.
Right.
And then you're doing whateverelse it is in modern times right

(16:15):
now.
It never stops.
It just never stops.
And you can have happiness andjoy in your life.
You can focus on that.
Yes, but we are taxed.
We're just taxed.
And I don't mean that in likea doomsday way.
I just mean it in a realistic way.
I think probably step one forsome people is just realizing how
much they're taking on andgiving themselves credit for it,
which is huge.

(16:35):
But when we are experiencingmore stress, I believe very strongly
and I've seen this played outin women.
When we're more stressed, weneed more carbohydrate supply.
And by the way, the wholeprotein conversation is awesome.
Women need more protein.
I've been banging that drumfor a long time.
But do folks know thatcarbohydrates, which stimulate insulin,

(16:56):
actually make your cells moreable to, to bring in the amino acids
from protein?
So I'm also a big protein pluscarbs person.
Not just protein by itself,but protein plus carbs.
So when we can do that,especially when we first wake up,
which is a kind of heightenedcortisol state naturally, cortisol
being what people know as thestress hormone, we can deperpetuate

(17:21):
that.
We can kind of tamp that down,buffer it with a hit of carbs and
some protein.
So we're limiting thebreakdown state from the overnight
fast.
We're limiting that stressresponse that can be perpetuated
into the rest of our days veryeasily if we're not careful.
And we're signaling safety toour bodies in a way that doesn't
require us to consciouslycommunicate it or consciously convince
ourselves that we're okay.

(17:42):
It's just like we're okay, you know.
And I think also adding, toadd to that, you know, we hear a
lot about like the adrenalcocktail that, that people have been
drinking.
I don't know if that's still athing, but one of the strongest parts
of that I felt was the vitamin.
C.
Vitamin C, yeah.
Yes.
So it's like you get someglucose, which is straight up energy

(18:04):
substrate.
And I know we're going to talkabout the brain and all of that straight
up glucose from somewhere, anorange, whatever, some vitamin C
and some protein first thingin the morning absolutely changes
the game, especially if you'rea compulsive faster, which is another
thing that communicates thatyou're not safe is fasting.

(18:25):
So, yes, that's.
I forgot the originalquestion, but that's my soapbox.
Yeah, no, we, we were the, theoriginal question is about like,
you know, carbohydrates andpeople don't think that they are
okay or safe anymore becausewe're really hyper focused on like,
okay right now, get enough protein.
Which again I think we agree on.
We do need to be getting more.
But sometimes theseconversations go when we are only

(18:46):
like, it's a one note Conversation.
We disregard the nuance of,like, hey, like, that's a great point.
You just said we actually needthe carbohydrate to be able to use
the protein, you know, specifically.
So for my audience of womenwith adhd, the heaviest user of glucose
in the body is the brain.
So when we are doing a lot offasting or if we're doing, you know,

(19:08):
these.
Even if they are, you know,serving other purposes, but if you're,
like, trying to kind ofintentionally starving yourself in
a way, especially, like, firstthing in the morning.
Absolutely.
We're.
First of all, we're notsending safety signals and increasing
cortisol to your point.
But also, we're not evengiving our brains the fuel that they
need.
So of course we're going tofeel like crap later on.
And then I think certainlyhappens with ADHD women.

(19:29):
I've worked with women for adecade, so I think it's all women.
Then we also go into maybe abinge state of whatever other source
later in the day, because ifwe didn't have it early, then we're
really in fight or flight.
Right.
But by the time the afternooncomes along and you're like, oh,
your body's just like.
It takes over.
Your brain takes over.
Yes.
You're just like, okay, justgive me whatever I like.
I need it right now.
Whereas if you just, like,took care of it a little bit earlier,

(19:51):
maybe you wouldn't be in the,like, panic state.
Yeah.
Later on, isn't your bodydoing you a favor, too?
Like, at a certain point, we store.
All right, man, this is like,we could even back up farther.
Our bodies can store a certainamount of sugar.
They can all.
We'll just call it sugar, carbohydrate.
What are.
The energy source that ourbodies use is glucose.
We can talk about ketones.

(20:12):
I'm not.
That's.
That's like a little Atkinsdiety for me.
That's like a little 2002.
I'm still surprised we'restill talking about.
Still about it.
Yeah.
Unless it's, like, in atherapeutic setting, that's kind
of a different thing.
But it all breaks down to glucose.
And our body is constantlyseeking to either use glucose that
we give it or generate glucosein order to fuel our energy systems.

(20:34):
And when you don't give thatto yourself, to your point, by the
end of the day, it may verywell be that your body has exhausted
its storage of glucose and islike, oh, my God, please go find
some sugar, please.
And that's why we go crazy.
And I had written down a topicfor a post and I was going to share

(20:57):
this with you before we got onthe air, but it was something to
do with like what if we cravesugar because we need it?
What if we craved.
Whoa.
Like bodies actually have somewisdom there.
And yeah, what's available isgenerally crap.
But what if we are in like a,you know, countrywide glucose deficiency

(21:19):
and an inability to process itproperly because of what we have
utilized in its place and likewe just need to correct, we just
need to correct this by up inthe carbs a little.
Bit, you know, so it's, it's funny.
I think of a lot of theseconversations as old conversations
too.
Like, like, oh, like we've,you know, that was old times.

(21:42):
So.
But my, I have a 17 year olddaughter and she has friends who
are athletes.
She's not herself an athlete,but she's interested.
She's like a, she's a, like agym rat.
Right.
So she likes to go to the gymwith us, which is fantastic.
Love it, love that.
Yeah.
But, so she's been asking me alot of questions.
I also love that she took notonly ignored me but was like talk
to the hand for her entirelife and all of a sudden now she's

(22:04):
like, hey mom, tell me aboutwhatever, whatever.
I'd actually know something weird.
I know like, and now that I'mat the gym I feel like I need some
support.
So in the last week she's beenasking me all these questions about
like her workout and likecarbs and like well, is this her
carbs bad?
And then what about carb loading?
And like she has athletefriends who kind of are actually
still having some 2002 level conversations.

(22:25):
And it's just, it isinteresting and it has proven to
me that the, the conversationhasn't changed as much as we think
it has and there is actuallystill quite a lot of this even in
the younger generations and alot of kind of misinformation.
So I think it'll be really helpful.
I'm going to go back to likeyou were talking about at the beginning

(22:45):
or a couple topics back thatwe're going to break down state when
we wake up.
And I want to go a little bitmore into that because there's a
lot of conversation aroundtiming and food timing and I actually
think there's something to that.
Like you want to get yourprotein in after your workout and
things like that.
But there's a lot ofconversation about being in a fasted
state with a workout and I'mhearing this still in our teenagers.

(23:07):
Like it's good or better to gointo a workout fasted and that you'll
get like whatever betterresults they think are from that.
So talk about what happenswhen you wake up and what kind of
a state we're in and why do wewant to not.
I mean, obviously, why do wenot want to be in a breakdown state?
But like, what's that doing to us?
Well, listen, I, I think weshould make the point first that

(23:29):
a lot of people maybe our age,maybe not the teens right now, but
a lot of folks our age fastbecause of like autophagy.
You know, like we longevity.
We think it's going to be themagic pill.
Yeah, but we've.
I just, we fast when we'resleeping, we're fasting.
Like, good job.
You already did it.
You already fasted.
You don't need to do it anymore.
Like get up and give your bodysome fuel.

(23:51):
When you wake up, your body isseeking fuel.
By the time that you've gottenthrough the overnight fast, by the
time you've woken up fromsleeping, your body has transitioned
into a breakdown state.
Yes.
You've had some metabolicflexibility during the night, which
is wonderful.
We burn fat for fuel duringthe night, generally speaking.
But by the time you wake up,you're starting to break down your

(24:13):
protein structures.
You're starting to really getlow on glucose reserves.
And so when you wake up, ifyou wake up and you work out fasted.
And I'll make the point alsothat a lot of these studies, a lot
of the information that isbeing referenced when we talk about
fasted training is done on men.
Like almost all of it.

(24:35):
Yeah, not all of it.
Now, thanks to Dr.
Stacey Sims, I think we'regoing to have a lot more information
on this.
But also we already know thephysiology of it.
We already know what cortisoldoes and what this hormonal cascade
does to the female body, tofemale physiology.
And it's very, very different.
So if we wake up and we trainfasted, yes, you're going to burn

(24:56):
more calories and maybe youfeel like that's a good thing.
Kind of comes down to whatyour goals are.
Do you want to burn morecalories and stay in a stress state?
So down the line you end up,your body ends up doing the talk
to the hand thing where it'slike, no, you know what?
Actually I'm going todownregulate all your energy systems.
I'm going to make you feellike you cannot even drag yourself
to the gym.
I'm going to make you feellike you need to have your nose in

(25:17):
the refrigerator from 8pmuntil 11pm and then you're gonna
feel like crap.
And that's where we're at.
But if your purpose forworking out is to better your metabolic
system so they can run moreefficiently, then, then we're going
someplace like that.
Now we're talking turkey.
So if you work out with fuel,so whether that's a hit of carbohydrate

(25:42):
and protein, whether that'samino acids, whether that's whatever
little biohack you wanna do,Cause I understand first thing in
the morning, people aren'tnecessarily wanting a big meal before
they work out, but there'slittle things that you can do.
But you're going into thatworkout saying, I'm going to fuel
the crap out of this.
I'm going to promote strength,I'm going to promote additional muscle
mass, muscle protein synthesis.

(26:04):
I'm going to gain fitness inorder to promote circulation, promote
detoxification, promote theuptake of glucose.
When we work out, we areactually able to take glucose into
our muscles, which is ourbiggest storage system for glucose
in our bodies, more so thanthe liver.
Without using insulin, by the way.

(26:24):
You don't have to have aninsulin spike or whatever people
are so afraid of these days inorder to use that glucose that we
give ourselves to fuel our workouts.
And it's another way to signal safety.
So are you working out to likeburn as many calories as possible
and get skinny like we alwaysused to think about in the 90s, or
are we working out to makeourselves better?
If the latter, then we want tofuel that.

(26:45):
And that's a longevity proposition.
Yeah, absolutely.
And you know, like to me, likeI'm thinking about fuel at literally
the very baseline level oflike the cells, right?
So like your muscles needenergy, your brain needs energy,
but like if we don't, if wehaven't provided ourselves with the
energy to run, like it doesn'tmatter what other biohack you do,

(27:06):
you're, you're gonna startwith a breakdown process because
you're going, I don't have thematerials I need to run this ship,
so gonna have to come from somewhere.
Even if it's my own self.
Our structures, you know, itcomes from our structures.
And that is the last thing we want.
Especially as we age.
We are already dealing withage related decline in muscle mass.
We're already losing muscletissue just by virtue of getting

(27:28):
older for multiple reasons.
But it is a thing we don'tneed to break that down even more.
Well, and you know, there is.
There is that tendency, sojust broadly say midlife in our bracket
to become insulin resistant.
As we get older, our brainsactually can become insulin resistance.
So that same, like, glucose weneed for our brains to run, not happening.

(27:51):
So I love what you're talkingabout because we're bypassing that
need for insulin when we'redoing some working out.
We're not saying we need tohave the big insulin spike and like,
potentially aggravating asystem that's already tending towards
insulin resistance.
So we don't need to be asworried about that.
And then also specifically inthat realm of carbohydrates, like,
okay, like, we can use thecarbohydrates that we are taking

(28:13):
in.
Not worried about.
Okay.
This isn't, you know, it'sgonna go into storage somewhere and
not be.
Not be used.
So you got your personaltraining certification somewhat recently,
right?
Was it the interest in.
Yeah.
Was it your interest in, like,muscle and metabolism and all of
that that fueled that?
Yes.
I mean, I was never like aworker outer.

(28:35):
I was an athlete, you know, asa young person.
And then I drank beer in college.
And then after that I waslike, what am I supposed to be doing?
So I love that your D is intothe gym thing, because that's kind
of a skill.
You know, being able to be inthe gym and know what to do and not
just like run on the treadmillis the skill that you want to hone.
So after my daughter, my firstdaughter was born, I struggled a

(28:57):
lot.
I struggled with postpartumanxiety, panic attacks I didn't even
realize were panic attacks.
And at a certain point I waslike, I do have to start taking care
of myself, but I'm not goingto do it myself.
I need somebody to be waitingfor me, you know, like, where is
she at?
So I hired a trainer.
And it just so happened.

(29:17):
I walked in and I was like,okay, I'm willing to meet with somebody,
but I don't want somebody todo like Biggest Loser, Jillian Michaels,
whatever.
And this guy laughed at me andhe was like, come into my office,
let's talk.
And he started out by talkingto me about stress.
And I was like, oh, this guyknows something.
Yeah.
And it was Nick Briney fromIvexia, Kansas City.

(29:38):
I still train with him sevenyears later.
His wife is a good friend of mine.
Like, we've become, you know,colleagues and friends, and he is.
I'm just.
I feel so lucky that such aworld class trainer came into my
life in that moment.
And his ability to coach andhis ability to see the whole picture
really inspired me to not onlyget my CPT for myself, but also so

(30:06):
that I could start coachingwomen in my age bracket.
And I do that through an appand through some of my programs and
whatnot.
But I just felt very stronglylike that I, I wanted to have those
qualifications so that I couldkind of put some, some backing to
what I was so passionate about.
Yeah, amazing.
And then you have that uniqueability to kind of overlap.

(30:27):
Like, okay, I have this reallystrong nutrition background that
I can bring to the conversation.
And obviously like a lot ofwhat we do at the gym is reliant
and we were just talking abouton what we're fueling with, but then
you can bring into theconversation as well.
Okay, well then here's whatyour muscles need.
Here's what your physiologyneeds as you are hopefully nourishing
yourself better as well.

(30:48):
Can we lift?
You know, can we there,there's a type of training and also
I should throw this out there.
I'm like a very regular person.
Some of the like middle agemidlife fitness people I follow are
like, they are such badasses.
I mean, they are, but I alsofeel like they kind of live at the
gym and it is their life's work.

(31:10):
Fitness is not my life's work.
Yeah, general well being formyself and my family is my life's
work.
And so I want to be able tohelp women train properly because
there is a way to train forlongevity and train for health and
train for not adding morestress, but you got to do it in a
certain way.
So I'm hoping that I can kindof be that accessible fitness in

(31:33):
midlife person.
Yeah, so that's important forme to know.
Yeah, I agree.
And I have like some bodytypes also.
And I'm like, okay, so I knowthat you've been working out since
you were 15, but we also hadlike a natural genetic predisposition
to have a certain body typeand it makes it easier.
And then it.

(31:54):
Sometimes people feel like,well, I could never attain that.
And then I'm just going toquit before I start versus, like
saying, okay, well, I want tobe able to lift my groceries and
I want to be able to like, youknow, bike ride.
I have a client in her 70s whodoes like, you know, 10, 20 mile
bike rides in the mountainsregularly because she's been taking
care of her body since she wasin her 30s.
And like, that is like, thatshould be the goal for all of us
is like, yes, we want to bejust, like, still out there active,

(32:17):
doing our lives and, like, notlike, feeling like pickleball.
Yeah.
I'm not old and sitting in my.
In my chair.
Oh, man.
Oh, I can't do pickle.
I'm.
I support all of thepickleballers of the world.
I support you.
I.
I will sit out.
We.
Our neighborhood has a big,like, everyone in the neighborhood
plays pickleball.

(32:37):
They literally did a tapedout, like, in our cul de sac.
Like, it is permanently taped pickleball.
And I will just.
I will just sit and cheer mykids and my husband, and I'm like,
I.
No, don't.
Don't send any balls flyingtowards my face.
I don't play those games.
But, yeah, I get it.
I get it.
But I'm in support of that for sure.
So what do you do for yourpersonal, like, hey, I wake up and

(32:58):
I got two kids to get toschool, and I want to make sure that
I'm sending my body the safety signal.
What is your morning fuel uplook like?
Well, as much as I dislikethis concept of biohacking, I'm trying
to think of a better word forwhat I do.
I would just say it's strategy.
Strategy and shortcuts,because I feel like.
That'S what I need right now.

(33:18):
Yeah, we're so.
We're so anti easy button.
I am so pro easy button.
If we can make somethingeasier, let's do that.
So really being so passionateabout that first thing in the morning
hit of carbohydrates andprotein, that's something that's
kind of, I wouldn't say nonnegotiable for me, because everything's
negotiable.
But I will do, not being atype A person, but in general, I

(33:41):
will do some kind of reallysimple protein shake or I kind of
have a hack that I can shareif you want me to.
It's.
It's a little out there, but I.
I can share it.
Okay.
Just.
Yes, just share it.
Okay.
We're gonna have to.
Obviously, we're gonna have totalk about.
Glucose in the brain, becausethis has been my quest the last couple
of years.
I started learning about theutility of glucose in so many different

(34:06):
avenues.
I knew that glucose was reallyimportant for traumatic brain injury,
so.
And you were talking abouthow, like, our largest, you know,
utilizer of glucose is the brain.
Yeah.
And so this, you know, isamazing, just mind blowing information,
I think, for a lot of people.
But I've been doing all ofthis research on Glucose.

(34:27):
Because I found that.
Okay, I'm going to back up.
I've been doing all thisresearch on glucose.
A friend of mine the other daycame up to me and was like, I have
this syndrome, this itchingsyndrome, it's like deep nerve itching.
And I don't, I can't explainexactly what it is, but she said,
and she doesn't know what I do.
Like she doesn't know.

(34:47):
She doesn't know.
I've been, you know,ravenously researching glucose for
the last two years.
She goes, so I've been doingthese injections of glucose or of
dextrose, which is pureglucose into the like those areas
of the nerves as a treatmentfor this like incurable syndrome.
And I was like, oh my God.

(35:08):
And she's talking about howwe're using it for like ptsd, all
of these different.
I just think our brains arechronically under fueled and I think
not just our brains but somany other parts of our bodies are
chronically under energizedand so we just are not functioning
properly.

(35:28):
So with that in mind, assomeone who likes to self experiment
and also strategize and takeshortcuts, I have started waking
up first thing in the morning.
It used to be a protein shakewith orange juice, my Orange Julius
protein shake.
So it'd be orange juice forthe glucose and vitamin C, whey protein
for the protein obviously.
And sometimes a little bit ofcoconut milk or vanilla just for

(35:49):
flavor.
Takes 2 seconds, shake it up,drink that down and then have like
a real breakfast like an houror so later maybe after I drop the
kids off at school.
Now lately what I've beendoing is taking my amino acid supplement,
you know, ideal age, dailyaminos plus which is basically the

(36:10):
building blocks of protein.
Adding a tablespoon of dextrose.
Hmm, I know.
Where do you get dextrose?
I have to, I have to interjectright now.
Foods now.
Foods organic, non gmo.
Okay?
It's derived from corn, so alot of people may have a problem
with that, but it's just pure glucose.
Just a little scoop of that inthere and a pinch of powdered vitamin

(36:34):
C and I shake it up and I takeit down and I will tell you like
I have, there's no crash,there's no crash from that because
that glucose is going directlyinto energy production.
But what I have found is my focus.
The only other thing that'sbeen better for my focus is your
supplement.
Love it.
Those two things have been themost profound strategies that I have

(36:58):
found for a Focused,productive day and morning.
Is that glucose, that directenergy first thing in the morning.
And I know people maybe aren'tready for that, but it's been incredible.
Have you ever tracked your ownglucose, like using a CGM or, like,
finger stick or anything like that?
I'm being stubborn about that.

(37:18):
My husband has.
Yeah, I've done.
But I worry that the.
And you'll tell me youropinions on this.
I worry about testing glucosewith, like, interstitial fluid.
Oh.
Whether that's super accurateor not, I think that's kind of considered
one of the downsides of.
But I also don't deal with,like, spikes and crashes.

(37:40):
That.
That has never been, like, my.
My issue.
My husband has tracked it andhe's like, oh, rice really does it
to me.
And I'm like, okay, we'll stopeating rice.
Be unhappy, you know, But.
But I think that's interesting.
I think it's an interesting track.
The tracking I have done isI've done DEXA to track muscle mass.
I've done RMR breath tests,which I love, which is a wonderful

(38:03):
way to see what your metabolicrate actually is.
Yeah.
And then VO2 max.
I'm going to come back to those.
I'm sticking a pin in that.
So.
Reason I asked about theglucose monitor, and it has been
a minute.
I'm going to.
I'm going to have to go backand you've open that.
That research question in mybrain, so I'm gonna have to answer
for my.

(38:23):
I have that insatiable itchingthat happens in my brain when I have
a question I have to answer.
I don't know what we're gonnacall this question or that.
That syndrome.
But I.
Like when I was starting toresearch glucose monitors, I mean,
honestly, I started with,like, the tracking with the finger
stick, eight, nine years ago.
Like, it's been a long time.
And I've worn continuousglucose monitors off and on for many

(38:45):
years.
I think it's maybe the lasttime was like, three years ago that
I did one.
I do remember, like, when Iwas researching and this research
could be old, but that, youknow, they really do track, like,
the interstate.
The interstitial fluid to yourpoint versus, like, a finger stick,
like, it really.
And I noticed that myself.
And they even have you, like,they call it priming.
Like, I don't know.
I think it's called priming,like, prime your monitor by, like,

(39:07):
actually taking a finger stickand validating.
And you can, like, track itand say, like, here's what my finger
stick said and here's what mymonitor said.
And then you can.
It'll like fine tune the CGMto make sure that it's.
It's useful there.
Yeah, that makes sense.
Mostly like, so as somebodyand I'm with you, I love self experimentation.
That's like my.
I'm like, such again.

(39:27):
My poor family.
They are also my, my guinea pigs.
I always, I always tell themwhat I'm doing.
Now I'm like, okay, let's try this.
Or do you want to like, they're.
They're, you know, they.
I got the signed off consent form.
So my wonder.
I'm like.
With that dextrose, like, I'mjust super curious.
What, because you said youdidn't have the crash?

(39:47):
No.
Which is fantastic.
Of Dextrose is like 7 grams of carbs.
Like, are we really gonnalike, over that?
You know what I mean?
I'm not.
Yeah.
Yeah.
But I'm just like, now I'mlike dead curious.
Like, now am I probably gonnago get a cgm and like, I just want
to know.
I want to try the dextrose andI want to try the cgm and I just
want to see like what happenswhen I.

(40:08):
When I.
When I do that.
But yeah, see what happens.
The TBI people, there's thetraumatic brain injury, like concussion
people, they are doing glucoseor like mo.
Tablespoons of glucosemultiple times throughout the day
and just to fuel their brain'srecovery from the tbi.
So it's.
It.
It's just so telling of howimportant glucose is to the brain,

(40:30):
which is exactly what you just said.
And by the way, it's too sweet.
My little concoction is toosweet because we sweetened the aminos
because aminos are bitter,inherently bitter.
So we had to sweeten them.
But people are so besidethemselves about carbs that of course
we sweetened with monk fruit.
And so I would love to do aformula, an amino acid formula with

(40:52):
dextrose in it.
If one day we move forward asa society and I can actually sell
that.
And people are gonna be like,oh my God, there's dextrose.
What are you doing?
You're crazy.
Yeah, so I will say too.
So I give that to my kids.
And it's been helpful because,you know, I am a.
Like, they fight me, but they just.

(41:13):
They also know they're notgoing to win.
So it is what it is.
On.
They are not allowed to leavethe house without breakfast.
And like, one of them is finewith it.
The other one, she's always.
She's Always running behind.
And she always just like, Ihate breakfast.
I'm not.
I don't want it.
I'm not hungry, whatever.
And I'm like, it doesn't matter.
You have to.
And, like, it's been hard forthem to get, like, it's hard for
me to get things in thembefore they leave the house.

(41:34):
And they both love your aminosand they are both willing to do it
before they leave.
So to me, I'm like, okay, evenif I can't get everything in you
that I want to, because youare now teenagers and you refuse
me.
Like, if you just drink thatand go off into your life, like,
I'm going to feel better.
You've had a little bit ofsomething, like actual food, but
I know you actually got someamino acids and, like, you're not
going to just like, crash andburn in the middle of the.

(41:56):
The day.
So, yeah, I think that's super important.
And I will say another side note.
I know you left out histidinefrom your formula.
Yes, yes.
I have some adhd, like,histamine, like, stuff I want to
follow up on.
But I want you to kind of justtalk about histidine as an amino
acid.
Maybe.
Actually, let's just back wayup and say amino acids, protein relationship.

(42:21):
What are they?
Why are.
Why are we doing amino acids?
And like, you know, we share the.
The love affair with amino acids.
So, you know, kind of what gotyou into that piece?
Well, amino acids are thebuilding blocks of protein.
And I don't.
We don't call it protein.
I don't try and create anequivalency between the amino acids
and protein because they areessential amino acids.
They are not all of the amino acids.

(42:42):
There's more than nine.
I included eight in myessential amino acid formula.
The reason that we did not do histidine.
And if you look at most otheressential amino acid formulas on
the market, their histidine islike, there's like, hardly any in
there, but they just kind ofthrow some in so they can say they've
got all nine.
I felt like we actually don'tneed histidine because we get enough

(43:06):
from background intake, almost anybody.
In general, you get enough,enough for your requirements just
from the food that you'reeating during the course of the day.
Leucine is by far the mostimportant essential amino acid, especially
in our age bracket, because itpromotes muscle protein synthesis
and that's what we want.
So that was really like the calculus.

(43:27):
It just felt superfluous andit kind of carried the added Benefit.
This wasn't my intention, butI do have a lot of my histidine buddy,
my histamine buddies, my,like, histamine avoidant friends
and family who are like, thank you.
Thank you for not putting thisin the formulation.
So nothing inherently wrongwith histidine, other than the fact

(43:49):
that it just didn't feel likewe needed to put, like, that tiny
little amount in there just tobe able to say we had all nine, really.
It was Leucine, the BCAAs, anda couple of others that I was most
felt, you know, was most important.
And then on top of that, weadded an amino acid, taurine, which
is also, I think, probablypart of the magic of the product.

(44:10):
I think the essential aminosare huge, but I think taurine is,
like, the secret ingredient.
And then on top of that, weadded electrolytes just for absorption
and hydration, which I knowpeople love their electrolytes right
now.
So other than that, there wasnot this great, huge, compelling
reason.
There's no gotcha where it'slike, they include histamine and
you're gonna die if you take theirs.

(44:30):
Yeah.
It was just kind of afunctional decision to make room
for other stuff that was important.
Yeah.
So the histidine.
Histamine connection.
Can you just say a little bitabout that?
No, you have to say somethingabout that.
I literally, like, it's not.
It's kind of like in thebucket with Sibo for me.
It's something I know about,but not inside and out.
And you and I were talking alittle bit about histamine at my

(44:53):
house because I have, like, aweird response to coffee and chocolate
and tea, and I even get alittle bit when I talk about it,
which is why I think it's psychosomatic.
Oh, interesting.
Oh, that's fascinating.
Yeah.
Yeah.
But you should.
You talk about histidine andhistamine and educate me.
That would be wonderful.
Yeah.
Well, I mean, so histidine,like, I think.

(45:13):
I'm sure, you know, it's like.
That's our pre.
It's like a precursor.
The amino acid is theprecursor to histamine.
And I.
This is not an answered question.
I have, like, I have my ownhypotheses, but, like, there's a
couple of interestingrelationships with people who have
ADHD.
Relationship.
One is in the literature,people who have ADHD have significantly

(45:34):
lower histidine, like, 20%less in our blood, which is just
interesting to me.
However, a lot of people alsohave genetically a histamine, like,
more sensitivity to histamineand Just the smallest amounts of
histamine can't induce brain fog.
So, I mean, I personally thinkthis is just like our smart bodies,

(45:54):
and smart bodies are adaptive,and when there's maybe a weak link
in the chain, our bodies aretrying to kind of shore up the resources
around that weak link.
And so maybe the histidinebeing lower is on purpose because
the histamine is aggravatingto an ADHD brain.

(46:15):
But knowing that.
So I had a conversation, aninterview with Dr.
Tyler Panzner recently, who'sa genetic genetics expert, and he
is extremely sensitive to histamine.
So, like a small amount ofbone broth, he's like, I feel like,
yeah, bone broth.
He feels brain fog, like instantly.
Like it just like reallytriggers his brain to not feel good

(46:36):
like those small amounts of histamine.
But, you know, I, with.
I feel like I'm a little bitlike, don't have as much of a relationship
that way, like histamine.
Higher histamine foods don'tnecessarily do anything to me brain
wise, that I have noticed personally.
But my younger daughter, shehas a ton of allergies.

(46:56):
So my, My kiddo with ADHD andlike, I absolutely notice a difference
with higher histamine foods.
She gets hives really easily.
She has all kinds of skinissues really easily, especially
if she has high histamine foods.
So I'm not like, crazymonitoring her diet.
I don't like, count the amountof histamine or like, you know, you
had this much and now youcan't have this other thing for dinner.
And, you know, it's.
It's hard enough with some ofthe things that she has to do from

(47:19):
my perspective.
So.
Yeah.
But I do notice it and I donotice that in other, you know, like,
people that I've talked to,the higher histamine foods do tend
to be really aggravating to anADHD brain.
So since histidine is likethat precursor amino acid into histamine,
I think that's great that it'snot in your.
Your product.

(47:40):
Actually, we're gonna keepleaving it out.
Maybe I'll wherever.
Maybe I'll put in glucosewhere I would have put in histamine.
Yeah.
And we'll just have to seewhat the y.
The glucose does instead.
But yeah, yeah, I'm 100%trying that little.
Your little deck.
I'm like, going to, you know,my natural grocers immediately.
Yay.
I'm trying to find it.
Well, I think it might beimportant to point out, I think in

(48:02):
our last.
I Like, to say that the, thelow carb movement of, like, the 2000s
was an overcorrection from thelow fat movement of the 90s, but
also, like, it's our versionof the low fat movement.
And it's not any different.
It's extreme, it's overlyextreme, and it's detrimental.

(48:22):
But balance doesn't sell aswell as extremes.
It just doesn't initiate thereaction in us.
But I do think it's worthpointing out, and I'm going to butcher
this study as well.
I should have come preparedwith all my printouts, but at one
point there was a study wherethe researchers were trying to, I
can't remember, look at how,like, glucose promotes inflammation

(48:45):
and mitochondrial damage orsomething like that.
And they actually had tobasically walk back their initial
premise because what they werediscovering was that glucose was
actually beneficial in thecontext of, like, cellular energy
production and, and, and inreducing inflammation.
And what they were finding wasthat the circulating free fatty acids

(49:06):
were actually causing theproblems that they were looking to
basically blame on glucose.
So so many of us, especiallythose of us who went low carb or
keto or whatever, ended upeating so much fat and getting so
accustomed to eating so muchfat, which isn't bad.
Fat is important, but we'vebeen eating fat out of balance with
the other macronutrients, inmy opinion.

(49:28):
And the circulating free fattyacids from dietary fat will block
the insulin receptor on the cell.
And so then we are unable touse carbohydrate, and then we start
to see insulin resistance.
And then because I get a lotof pushback about, like, well, won't
eating carbs cause insulin resistance?
And I'm like, it's actuallymuch more nuanced than that.

(49:50):
So I think that's alsoprobably worth pointing out.
Yeah.
Yeah.
I mean, honestly, like,everything we, we like to take to
extremes, including opinions.
Like, I mean, I feel like I,like, I.
I land in the gray zone somuch, and people are like, well,
just, you know, go to one sideor the other.
I'm like, I don't want to.
Like, I'm in the gray zone.
I'm sorry.

(51:01):
Does not, does not compute.
It's way too easy for me tosee both sides of the equation.
So if we are trying to do ourbest, but we are in an overstressed
world, and especially aswomen, unfortunately, I think it
is still just true.
Even with great partners andgreat support systems and all that,

(51:22):
we do bear a lot of the responsibilities.
For women with ADHD inparticular, it's almost easier Just
to trip the system.
So it's not that all womendon't have all the tabs open and
all the stress and all of that.
Yes, we all have that.
It's just almost like thetripwire is so much closer to the
door in an ADHD woman.

(51:44):
And it feels like you justbarely walk in and then all of a
sudden women are in overwhelm.
So I love that you have hacksand tricks and like it.
I want things to be as simpleas possible because we have too many
things loading our brains already.
So if you're just like, I'mgoing through my life as a woman
in her 40s ish bracket and I'mtrying to do things that are going

(52:06):
to help my body know that it'ssafe and optimize my, you know, metabolism
and have good energy.
Like what are like three hacksthat you personally like, do on a
regular basis just to like,live your very busy life?
Yeah.
Okay, well, you got me on the,like the glucose.
Glucose 100.
I love that strategy.
Easy button.
You got that?
Yeah.

(52:26):
I only.
I also give myself a lot of grace.
I think that's key for everybody.
We can hack the carbs, hackthe glucose, make sure we're sending
safety signals to our body.
But I also hack those safetysignals while giving myself grace
by choosing the correct workouts.
So I will resistance train andI will do very short duration, like
mini metabolic conditioning atthe end, usually not more than three

(52:47):
to five minutes.
And I will do that max threedays a week.
And by the way, I've likenever felt better and I feel like
I've never looked stronger.
So it works, but only workingout two or three days a week, which
I know still feels like amountain to climb for some people.
But you know, you've gotpeople out there that are like, you
have to hit the gym everysingle day.
Yeah, you don't.
You do not have to hit the gymevery single day.

(53:08):
If you can get a good routineof resistance training in two or
three days a week.
And I have right now we'relike between apps, but in the new
version of my workout app,which will be Ideal age fitness,
because we're at our ideal ageany, we can make any age our ideal
age.
But I have like a homefriendly program that is focused
on resistance training, whichyou can do with bands, kettlebells,

(53:31):
adjustable dumbbells.
You don't have to have a wholeset of dumbbells.
There's a ton of differentsupplies that you can use that are
very home friendly toResistance train.
You don't have to go to CrossFit.
You don't have to go to a gymwith all of the equipment.
You can do it in a bunch ofdifferent ways.
So doing that and notpressuring myself to show up in,
like, the fitness way morethan two, three days a week is probably

(53:54):
one of my, I feel like, lowinvestment, high return decisions
that I make as well.
Gosh, there's so many of them.
It's so hard to pick a toptwo, a top three.
All right, give us as many asyou want.
Yeah, listen, I used to be soafraid of snacking because I had
heard.
And you can, you know, if youare, if you disagree with me on any

(54:16):
of this, come out with it.
I'm totally cool with that.
But the way I looked atsnacking was like, oh, your blood
sugar crashing.
So now you got to eat.
You're always hangry.
You always got a snack.
There are that.
Being hangry and wanting to,like, eat everybody's faces that
talks to you is a totallydifferent thing.
It's dysfunctional.
And you feel that it's atotally different thing from being

(54:37):
like, all right, it's 2, 3 o'clock.
Like, let's.
Let's power up my brain alittle bit more.
Let's give it a little more ofanother hit, another supply to avoid
dipping into that breakdownstate, which is totally natural for
our bodies.
It absolutely is.
But again, modern solutions tomodern problems.
I do think a more consistentsupply of food via three or four

(55:02):
good, strong meals in a dayand available snacks is an important
way to kind of continuallysignal safety in the face of stress.
So that's just a modern life hack.
So I'll do.
I eat a lot of apples.
Can you imagine suggestingsomeone eat an apple in 2008?
Oh, my God, like, we would have.

(55:24):
And even now, I mean, peopleare so afraid of apples.
But there was a little, Idon't want to call it a study.
It was kind of like a pilotstudy out of, like, the University
of Sydney or something likethat somewhere in Australia where
they were gauging the satietyfactor of different foods.
And apples were, like, off the charts.
It was like apples, potatoes,and then your different sources of

(55:46):
protein.
Apples are super filling.
They promote good bacteria inthe gut.
And we know gut health isreally important.
So I'm very bullish on apples now.
Apples and meat sticks,sometimes apples and dried fruit.
I'll do that snacking.
I'll make sure to get a littleprotein in.
But I really take, like, I'mreally chilling about a lot of this
stuff.
I have rules of thumb, but youhave to be able to be flexible.

(56:09):
And that's what this is what I tell.
I have right now a cohortgoing through right now my metabolism
program.
And they're like, some of themare like, what should I do?
Like what about this?
What about this?
And I'm like, whatever youthink, tell me you felt like you
were paying for like somebodyto walk you through.
But I think for some peoplethe challenge is actually doing less

(56:30):
and expecting less and maybefinding that minimum viable product
that they can turn in at theend of the day and feel good about
it.
And that's, I think, true sustainability.
Yeah.
And I think so.
I, I'm actually, I'm for a midafternoon snack.
I'm pro mid afternoon snack, 100%.
And I also like, I always geta dip around like two, three.

(56:52):
And I like, I will try and dolike a snack and a walk or sometimes
extra shocking snack and a nap.
That's my very favorite combo.
That's so European of you.
And I don't need a lot.
Like, I just like, you know, Iset my timer for 30 minutes and,
and I like, it doesn't feelvery good when you wake up from that.
But then like pretty quicklyyou're, you're feeling better.

(57:12):
But you know, I think weusually, the way that our, our modern
schedules are stacked is wehave breakfast and lunch with a relatively
shorter time period and then arelatively longer time period from
lunch to dinner.
So it does feel longer andharder and there is a natural circadian
dip right in the middle of that.

(57:32):
So like, why would it not makesense to have a snack at that time?
So if you just went keto,you'd be full all day.
You wouldn't have, you couldeat one meal and you'd never have
to eat again.
All I have to do is, is, ispound some.
Oh my God.
Fat bombs.
I just need to pound some fatbombs and then, and then I'll be,
I'll be solid.
Now it's.
Now it's Carnivore.
I should say Carnivore now andnot keto.

(57:53):
But my God, there's, I mean,there's, it's just the next iteration
of kind of the same, the same thing.
And there's a big differencebetween being full and being fueled.
And I know.
Okay, that's, that's a.
Yep.
That needs to go right on a,on an Instagram post.
I need to say that in as manyways as possible until one that's.

(58:15):
A really good viral.
I like it.
Yeah.
I mean if you're walkingaround with big rock in your stomach
all day, that's notnecessarily being fueled.
That just means you ate awhole lot and your body is having
to hack away at it slowly.
But when we're fueled, we arenaturally using that fuel and replacing
it and we don't need to feellike, oh, this means I have blood

(58:36):
sugar.
You know, I'm giving myselfblood sugar issues or whatever it
is.
Yeah, yeah, you can be, youcan have your fuel.
Maybe not feel stuffed, whichis like, I think that's other issue.
Right.
Like you can't even use thatwhen you're not digesting it.
But okay, I've eaten a little something.
It's enough fuel that's goingto carry me through.
Especially as you're busy.
Like that's an apple and ameat stick and you could stick in

(58:57):
your purse and you can totallyhave that on the sideline of a kid's
game.
You're not like, you know,struggling for energy.
It's easy.
Any other last hacks that youwant to share with us?
It sounds like you had a lotof good ones.
Oh, man.
Well, the thing I have notfigured out yet is for sure sleep.
I mean that's, that is likethe tool that we ideally would all

(59:22):
be leveraging.
But it's just, it's not goingto happen at this stage of life.
I have two young kids.
I'm in an old ranch housewhere their bedrooms are right across
from mine.
All the new houses have likethe primary suite at the other side
of the house.
And then the kids are over.
Not mine.
No, I still have, they'reright there.
Yeah, they're right there.
And that's okay.
But I even look at sleep deprivation.

(59:44):
Like today I was up at, at4:00 in the morning literally just
to like put together theGoogle calendar for next week because
there's so much going on andI, I, I leverage carbohydrates to
address the additional stressfrom sleep deprivation.
I mean, it's just my tool.
It's my tool right now and Ilove that.
But I haven't, I haven'tfigured out the sleep thing, but

(01:00:04):
that's.
Oh gosh.
I feel like there's one other thing.
But you know, I'm 42, so Iforgot what it was.
I feel ya.
Yeah.
Maybe go with a nap if you can.
I know that's a lot and I meanI used, I used to roll my eyes so
hard when people like whenthe, you know baby stage.
And they'd be like, nap.
When the baby naps, I'm like,are you crazy?
That's my only like, only timeto get anything done.

(01:00:24):
But now like, first of all,sleep is non negotiable for me, 100%.
It's easier because my kidsare teenagers.
So like, absolutely.
There is a stage where it'sjust like, it's not possible.
And I had like one of my kidsdidn't sleep through the night till
she was four.
So like there's that.
So it's not always easy.
But I'm a big fan of nappingand I.
There is actually like plentyof it.

(01:00:45):
And I will say with myresearch, weird nerdo brain.
The first time I everresearched napping was when I was
in high school.
And I think it's because I waschronically sleep deprived in high
school and I did like a wholeresearch paper on napping.
And I have never stoppedresearching sleep and naps and all
that because I'm like, that ismy drum to be.
Like, you need to talk about.
Do you talk about naps a lot?
I never have.
I literally never talk about napping.

(01:01:06):
All of these, all of thepeople that you know, everybody follows
now.
Rhonda, Patrick, Peter, Atia,they talk about like the little X.
They call them exercises snacks.
Now people have been talkingabout that forever but now you know,
it just happened to hit with.
With those folks.
But like you need to talkabout sleep snacks.
Sleep snacks.
I love it.
I'm gonna have to like, Iliterally never talk about it.
But I just.
To me that's like my secret sauce.

(01:01:27):
Like I love that.
Go hit.
My husband can't.
Well, he didn't used to.
He can't.
He's like, I can't pressure sleep.
I'm not pressure sleeping.
It's like, ah, what a giftI've given myself in the middle of
the day to just like go shutmy eyes for 30 minutes.
But awesome.
So this has been such a greatconversation, Liz.
I'm just so many great littlenuggets of wisdom here and I'm absolutely

(01:01:49):
going to be trying a lot ofthese things and also sharing them
with my kids.
Like I said, I love that theyare interested.
They are both interested, theyboth will go to the gym.
They are both interested inthese topics and soaking up the information.
So I'm glad we can give them that.
We can give them goodinformation and not send them out
to the world with misinformation.
So I have a fun little final thing.
I call them my fast Four.

(01:02:09):
They're just like four little,you know, fun.
Non related to anything in theinterview questions.
So my first question is I'm ahuge music fan, personally, if you
can remember.
What was your first concert?
Oh, this is my favoritequestion in the world.
It was.

(01:02:30):
It was Rough Riders.
I don't even know rap ensemble.
So it was DMX.
I was sophomore in high school.
St.
Louis.
DMX, Nelly.
Oh my God.
Nelly and the St.
Lunatics at that point.
Still Nellie and the Saint Lunatics.
Cash Money Millionaires, whichwas Lil Wayne and then like Eve and

(01:02:54):
the.
And the Rough Riders and.
And it was very ill advised.
I mean, so, yes, that was my first.
And my first CD in contrastwas Hootie and the Blowfish.
Oh, that.
That's amazing.
Yeah, it's every.
I love that also some of likethese like the 90s music is coming
back around.
Like I will hear this and likemy kids recognize some of the things

(01:03:16):
like how in the.
It's social media, but yeah, well.
And you know all the likeNirvana shirts at Target.
Yes.
And Metallica.
And like you don't even know.
You don't even name me one song.
You can't.
No.
That's fun.
I love that.
That's so fun.
Also, I'm imagining your momlike dropping you off.
I don't even know your mom,but I'm imagining she's dropping
you off.
And like, what is this?
And like what is happening here?

(01:03:38):
I was.
I'm pretty sure.
Here's another fun fact about me.
I went to boarding school forthree years.
I was in boarding school atthe time.
So now I can't remember, but Iremember it was me, Dave Retzlaff
and Danny Quintanilla.
And I'm pretty sure we went inDave's minivan that had been passed
down to him from his parentsbecause he was a day student.
I have no idea how we finished.
How we got there.

(01:03:58):
Yeah, no idea.
That's amazing.
I super love that.
Yeah, my kids, they just hadtogether their first concert.
They went to go see BillieEilish, but it was awesome.
But I was like.
It was.
I was definitely like thenervous Nelly mother.
I didn't go with them.
I dropped them off and I waslike, go have fun.
And I imagine they did.
I'm sure they did.

(01:04:19):
But we did Taylor Swift.
I did do Taylor Swift with my.
With my oldest daughter.
I didn't.
I was late to the game.
I didn't realize what a tidalwave it was.
And like the concert ticketpurchase price, blah, blah, blah.
And like, and then by the timewe realized, they were like $5,000
for nosebleed seats.
And I was like, I'm sorry, girls.
We're gonna go see it at the movies.
Like, it's.
There's no.

(01:04:39):
There's nothing else.
Good choice.
Yeah, don't dip into thecollege fund for that.
For sure.
So one of my questions is ifyou have a morning routine, it sounds
like you kind of don't, fromwhat I gathered, but maybe your morning
routine is just like.
Like giving yourself some fuelor what's.
Do you have anything you'llconsider the.
One thing, like, whatever itis I'm doing?
Because every morning is different.
I will manage usually to mixup my aminos with my.

(01:05:01):
With my glucose or just aquick protein shake or something
like that.
I can shake.
Yeah.
Awesome.
I love that.
What's on your nightstand?
All of my kids crap.
She's in the bed with me moreoften than not.
I do use a.
It's a product that I.
Two products that I like.
I'm very lazy with skin carebecause I just.

(01:05:23):
I don't know.
It's just another thing tothink about.
So I have on my nightstand aBlue Lean, which is a methylene blue
product, like a night cream.
And I like that.
I'm a little skeptical of themethylene blue in skincare because
it's.
It's blue, right?
Yeah, blue is blue.
And in order to not have it beblue, you have to oxidize it.

(01:05:47):
I think the word is oxidizedwith vitamin C.
And so that's when I wasresearching this, I was like, but
isn't the methylene blue,like, oxidized?
Cause there's vitamin C inhere too.
So I don't know that it's themethylene blue that's doing whatever
it is that it's doing.
But the cream itself is veryrich and nice.
So I'll put that on.
And then I have Eva.

(01:06:07):
It's.
I know it's.
I don't know.
It's Dr.
Eveba, but it's a guy namedsomething EVBA, E V I B A.
He's big on TikTok, I think,but he has a slugging.
Have you heard of slugging?
I know, it's like, basicallyit's like what our grandmothers did,
like ponds cold cream orVaseline on their faces, basically,
just to kind of seal inwhatever product you've put on.

(01:06:28):
Oh, nice.
Like a slugging product.
That was the only product thathas ever convinced me to try slugging.
I mean, just the word Itselfsounds a lot.
I know.
It just sounds gross, so I'lltry that.
And that's on my nightstand as well.
When you said slugging, I wasthinking the Korean beauty stuff,
like the snail Mucinex.
Yeah.

(01:06:48):
Like, I have some.
But, like, that's.
That's what I was thinking.
You were gonna say I have tolook up this whole other trend of.
Of slugging.
Yeah.
All right, last question.
Any unusual talents or thingsthat you're just, like, proud of
that you personally do, thatno one really knows about you?
I can fold my tongue into three.
Oh, me too.

(01:07:10):
That's what my daughter ismost proud of about her mom.
Yeah.
My kids can both do it, too.
My husband cannot.
So clearly, the genetics justwent right down this line.
It's the matrilineal tongue folding.
It is totally genetic.
And speaking of genetic, I'man excellent speller, and I always
have been.
And we did this temperamentprofile on my kids with the psychologist

(01:07:33):
who's amazing.
It was so cool.
And one of the things he saidis that.
That spelling is actually genetic.
Oh.
You're either naturally greatat it, or.
It'S going to be a struggle forever.
Which used to matter morebefore autocorrect.
Yeah.
That's so funny.
I.
I'm a writer, and I have amaster's in English.
Like, that is my whole, like,background before I came to this

(01:07:55):
world.
I'm a terrible speller.
Like, I just can't spell forthe life of me.
Like, I've had to really focus to.
To not get it wrong.
But also, now that we havespell check, it doesn't even matter.
It doesn't matter.
Yeah.
Everything that I studied for.
I was also an English major.
That was my undergrad.
And, you know, none of itmatters anymore.

(01:08:17):
There's so many things.
Yeah.
That don't matter.
I'm like, oh, yeah.
Yeah.
Things have changed.
But amazing.
So, Liz, people who areinterested in learning more about
your approach to metabolism,especially women in midlife who want
to be supporting metabolic function.
And I'm just going to say,broadly, I'm putting this under the
umbrella.
You can correct me if youthink it's different, but, like,
how are we using our energy?
How are we optimizing ourenergy so that we feel better and

(01:08:40):
can get through our lives better?
But tell us a little bit moreabout your program.
Where can people find you?
That's a perfect way todescribe it, by the way.
And I need to work on myelevator pitch, so you can find me
at Real foodliz on Instagram.
But I will say that the placethat I am moving everything over
to is idealage.com so that'swhere the products are.

(01:09:00):
That's where all of thearticles and, and thoughts and wisdom
and research is going to come through.
So.
So you can find Ideal agethrough real food, Liz.
You can find it by goingdirectly there.
But that's.
That's where everything is.
And we've got, you know, we'vegot the great amino acid product,
daily aminos.
Plus potentially by the timethis comes out, depending on when

(01:09:21):
that is, we'll be really closeto releasing a creatine formula that
was put together specificallyfor women in our age bracket.
We had a couple different.
It's not just creatine.
It's creatine and a coupleother things that hit the hormonal
system, the energy system, andeven mood.
So creatine does everything.
But where we can reallyleverage it is not just for fitness

(01:09:42):
and our muscles, but it's alsofor brain health, for overall energy
production.
So we gotta start educating onthat pretty soon and then we will
have, hopefully by thisspring, a hair, skin and nails supplement,
which I'm very excited about.
Amazing.
Yeah, yeah, yeah.
So just head over toidealage.com and you can get on the

(01:10:02):
list for all of that stuff.
And we have a metabolismprogram as well.
The cohort right now is.
We're in a live cohort right now.
So the cart is closed for atleast a little while longer, but
we will open it up again.
It's called own your metabolism.
Love it.
Amazing.
Well, thank you so much, Liz.
It's been fantastic having youand yeah, I'm excited to try all
your hacks.

(01:10:22):
Thanks, Christine.
I could talk to you all day.
Yeah, likewise.
All right, see you later.
Bye.
Hey, love, thanks for makingit this far.
If you're hearing this, you'reone of.
The magical statistical fewthat listened all the way to the
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taking away a tool trick oraction step that will help you have

(01:10:43):
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