Send Naihomy encouraging words!💕
In this episode, I share about a conversation I had with a loved one, when she told me, "I lost weight and then got diabetes". The best part is that I not only share the story in English, but in SPANISH as well!
We share how weight loss without muscle protection can worsen insulin resistance in midlife, why body composition matters more than the scale, and how protein, fiber, strength training, and small daily habits improve blood sugar, cholesterol, bone health, and pain. We speak in English and Spanish to reach family members who need clear, culturally grounded guidance.
• difference between Type 1 and Type 2 diabetes explained simply
• why restrictive dieting erodes muscle and harms glucose control
• role of progressive strength training in perimenopause and beyond
• protein and fiber targets to support satiety, muscle, and cholesterol
• visceral fat vs subcutaneous fat and metabolic risk
• pain myths that block movement and how to start safely
• bone density, falls risk, and protecting autonomy with load
• consistency as a lifestyle, not a seasonal project
• inviting loved ones to learn in Spanish and act together
Please rate this podcast, leave a review so more people can find this kind of information, and share it with a friend; tag me @naihomyjerez and @LetsBeHealthyLatinasPod
Thank you so much for listening!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (00:41):
Hey friends, welcome back to the podcast.
Today's episode is actually anInstagram live I did not too
long ago after I was inspired bya conversation I had with a
loved one.
Now, this loved one is in her50s.
She is in deep perimenopause orpostmenopausal already.
(01:02):
And the main topic of theconversation is that she lost a
lot of weight.
And after that happened, shesaid that she got diabetes, the
bad kind.
And in the conversation, Iexplained, or the story I'm
going to share with you, Iexplained why that might have
happened and what's theimportance of a well-rounded
(01:24):
wellness journey.
I'm not going to give too muchaway because I explained
everything in the Instagram livethat's coming up, but I just
wanted to let you know what washappening because, surprise,
surprise, because I had thisconversation in Spanish with the
loved one, I said, Oh my gosh, Iam really feeling called to also
(01:45):
share this story in Spanishbecause there's a lot of family
members of older generations whofeel more comfortable hearing
information in Spanish andthey're able to understand it
better.
And I can in fact do that if Icould over myself like over my
(02:06):
embarrassment, over my kind ofshyness of maybe not or self-
not shyness, butself-consciousness of not
knowing the right words or notbeing as eloquent or something
like that.
So in this Instagram live, someof the community members help me
out with some words where I askfor help and support.
(02:28):
However, I do feel like I getthe message across.
So if you have any feedback forme, go ahead and send me a
message.
All right, friends.
I hope that this is helpful foryou and for another family
member or loved one who mightneed to hear information from
someone else.
Because you know how parents beor loved ones be.
(02:48):
They don't be paying attentionto you.
But the second they hear it fromsomebody else, they'd be like, I
mira, so and so dijo esto,fulanito dijo lo mismo que tú.
Um, you know, so and so saidexactly what you were saying.
So I hope that this is what youtake away from this, that you're
able to have a conversation andreally make changes for yourself
(03:09):
and hopefully inspire loved onesto make changes into holistic
wellness as well and betterunderstand how our bodies work
and how we can influence in whatdirection we're moving in health
wise.
And last favor, please, please,please, if you find anything
useful in this episode, if youthink it's of value and you have
(03:33):
a few moments, please rate thispodcast, please leave a review
so more people can find thiskind of information.
This kind of information fromculturally relevant sources is
severely lacking in ourcommunity.
And I would love it if morepeople were able to find this
(03:53):
episode.
If not, please go ahead andshare it with a friend, share it
on social media, go ahead andtag me at Naomi Head Island at
uh Let's Be Healthy Latinas Pod.
And we can help spread theinformation.
Okay, it is important to work asa community all together to get
(04:17):
the work done and get moving.
And if you don't believe that istrue, this is the day when I'm
recording this post-election formayor here in New York and Zoran
Mandani one.
So with that said, we can worktogether to make vast changes,
and hopefully, we continue to doso in all aspects of our lives.
(04:41):
So I hope you enjoy thisepisode.
See you on the other side.
Hello, hello, hello, everybody.
Thank you for being here.
If you do not know who I am, Iam Naomi Jerez.
I am a food and hormone holistichealth coach.
Okay, and I'm also gonna bedoing this live in Spanish
(05:05):
because I think the message isso important, and I actually had
this conversation with a lovedone in Spanish.
So hola, ¿cómo están?
Yo soy una emprendedora y soyuna coach de salud y hormonas
también.
So this I got inspired to dothis live because of a
(05:29):
conversation.
I realize I've never introducedmyself in Spanish, and I'm like,
what are the words?
Um, but I recently, as in liketoday, had a conversation with a
loved one, and she is in eitherdeep perimenopause or already
postmenopausal.
(05:51):
And the conversation that we hadwas so it pulled on my spirit so
hard to come on here and sharethis kind of conversations that
are severely lacking in ourcommunity, and it's it's the con
it's the education, it's theconversation, it's the
understanding, and it's the whatto do about it.
(06:13):
Let me take this earring off incase it's knocking on this
microphone.
Um, so she uh was veryoverweight, um, and she recently
lost a lot of weight, and hercomment was Um, I lost all this
weight, and that gave mediabetes.
(06:34):
That's what she said.
Bad diabetes.
The bad diabetes, that's whatshe said, and I was like, Oh
wow, what what's the baddiabetes?
Like, I don't understand.
And she first did not know thedifference between diabetes type
1 and diabetes type 2.
Um, this is gonna be verygeneral.
(06:54):
This is not gonna be medicaladvice or medical education.
As I said, I am a certifiedintegrative holistic health
coach, I am not a medicalprofessional.
This is just to help ourcommunity understand a little
bit better, ask questions umfrom a very high-level position,
right?
(07:14):
But someone needs to effing talkabout this shit because our
community is not being educated,women are suffering, and that's
why I'm here.
Anyway, let's let's get off thattrain and keep on going.
So she's like, I got the baddiabetes.
She didn't know the differencebetween diabetes type 1 and type
2.
Um, diabetes type 1 is moreautoimmune, um, where your
(07:38):
body's just not producing, youknow, um insulin at all, and it
needs to be injected orwhatever, it's more autoimmune.
And diabetes type 2 is after along time of metabolic
dysregulation where um yourbody's producing a lot of
(08:01):
insulin, and your body's notresponding to the insulin
anymore, and then other measuresneed to take place.
So she was blaming the fact thatshe got diabetes on the fact
that she lost weight, and shekind of felt like um she did
something wrong or likedisappointed almost because it
(08:27):
was like you did all this workand then you got sick anyway,
type of thing.
So I tried to explain to her,and this is where we got into
deep conversation about whatdoes weight loss actually mean?
What can actually help youprotect your body from and and I
and I reassured her, right?
(08:49):
Like, this is something that youcan kind of reverse, like maybe
not go away completely, butmaybe get off the medication.
She's on three differentmedications now to manage this
diabetes um that she has, and Isaid it doesn't fully go away
because you have to maintainyour lifestyle, whatever you're
(09:11):
doing.
It doesn't like the diabetes, itdoesn't fully go away, it can
always come back if you go backto your old habits of of what
you were doing before.
So I explained to her thatlosing weight and just seeing
this number on a scale does notguarantee that her diabetes is
(09:34):
gonna go away, it might evenmake things worse because what
happens is that the kind ofweight we lose matters, okay.
She is a person that does notexercise, okay.
Like a lot of people in ourcommunity, she just adjusted her
(09:55):
eating, which is amazing, right?
But a lot of times the eating isadjusting by restricting, right?
Is not um changing up how we'reeating and increasing the
protein and the fiber that's soimportant in maintain the
maintenance of muscle mass, itwas really just cutting a lot of
(10:18):
things out.
Oh, cutting the bread, cuttingthe rice, and cutting all these
things, which is neither herenor there, is just like
something she had to do to helpher body, right?
So I was explaining to her thatthe way that the weight loss
happens is really importantbecause when we're just losing
weight and not protecting ourmuscle mass, especially in a
(10:40):
deep perimenopausal,postmenopausal time frame, the
muscle loss is expedited, it'sjust happening on its own, and
it really needs to be protectedsomehow.
And part of the way of doingthat is through strength
training, progressive weightoverload, and through eating
(11:03):
adequate amounts of protein andincluding the fiber in there,
right?
All of these componentstogether.
Um, because then I said, youknow, when we start to lose our
muscle mass, it's not only thediabetes, but then it's also
high cholesterol and all theseother metabolic diseases, you
know, like heart health and allof that, that starts to happen.
(11:24):
And she goes, Yeah, mycholesterol is bad too.
And she's like, then we got intothe egg conversation, right?
Because we were talking abouthigh protein, and she's like,
Oh, well, I can't eat that manyeggs.
And I said, You know whatsupports better cholesterol
management than just cutting outeggs, eating high fiber, and
(11:44):
cardio training that supportsyou so much more than continuing
to restrict food.
Okay, so I told her, I said,when we're losing weight, we
assume that that's just it, butit's not because body
composition comes into play.
(12:05):
When we're not protecting ourlean muscle mass, what the first
thing we start losing is thatmuscle mass.
When actually, what we want todo is lower body fat percentage
and increase our muscle mass,because in the muscle, in the
muscle, that is where most ofthe protection of our health
(12:28):
happens.
In the muscle is what supports,you know, not reversing diabetes
or like getting better supportwith diabetes management, just
overall metabolic health, likethat is where the support of
your body comes in.
And when we're losing weight andwe're not noticing or knowing
(12:52):
what kind of weight we'relosing, the muscle is the first
thing that's going.
And you're left with this veryhormonally active, dictative,
control of, controlling visceralbody fat.
And the visceral body fat is thefat that's like in your organs,
in your belly, all of that.
(13:13):
It's not necessarily the fatthat's around your butt, around
your hips, um, and your thighs.
That act the that fat isactually more supportive to
health because there aredifferent kinds of fats.
So she's seeing the number onthe scale go down and she has
lost a ton of weight, which isgreat, but that doesn't mean
(13:34):
that kind of if that weight losshas happened in muscle mass, it
makes her more susceptible toactually getting diabetes.
It speeds up the process, right?
SPEAKER_00 (13:49):
Because if your body is already struggling,
struggling to process sugar,though what can lend your body a
hand is that muscle, and thatmuscle's gone.
SPEAKER_01 (14:07):
It's like the life jacket is gone, and you're
really drowning now.
Okay, so it creates thismisconception of what I'm doing
is wrong, there's no help, orthere's nothing, and it be it
becomes more controlling overfood.
And she was talking aboutanother family member who's like
(14:30):
rampant in diabetes, and she'slike, Oh, she's like cutting out
even more foods, and that's evenmore freaking dangerous because
there is no fuel to regeneratemuscle.
Okay, we start cutting out somany nutrients, so in an effort
(14:51):
to make things better and tohelp ourselves, we're making
things worse just becausethere's so much misinformation,
lack of education, just likecultural differences, and we
feel like there's no hope,right?
(15:13):
Or that's the only way.
And she was also complainingabout a lot of pain, right?
Shoulder pain and her foot andthe ankle and all of this, and
that makes people afraid tomove.
Like when I spoke to her aboutexercise, she's like, I can't
because I have all this pain.
And I'm like, Yes, movement inan educated way is actually
(15:37):
going to support the pain.
We're just really weak, right?
We're just extremely weak.
Our muscles again, our musclesare deteriorating.
And what does that lead intolater on?
Then your muscles aredeteriorating, and then your
bone density is getting worseand worse and worse.
God forbid you trip, God forbidyou fall, you break your hip,
(16:03):
and then your life as anindependent, autonomous woman is
pretty much over because it's sohard to recover from these kinds
of falls.
Okay, and it absolutely breaksmy heart where there's this lack
(16:27):
of foundational education, andeverything is like she works
seven days a week, and you know,she's a hard worker, and and we
don't see this, we don't seemoving our bodies as fundamental
to our overall health, as asolution to a lot of health
(16:51):
issues, and we try to be socontrolling with our food and
just cutting things out andcutting things out.
That's one thing, and also justnot understanding how to eat, so
that we can continue enjoyingthe foods that we actually like.
She was like, Oh, I buy thisColombian bread, it's so good,
(17:11):
and the croissants they're sogood.
And if we were taking care ofour overall metabolic health in
the first place, then she wouldprobably still be able to enjoy
those kinds of treats inmoderation.
But because she's so deep indiabetes now, she has to work
(17:35):
extra hard to try and controlthat and reverse it and cut out
a lot of things that are justnot okay to have in this moment,
all right?
So I think it's you know, myheart hurts for our community
when I see so many womensuffering, and I'm like, and if
(17:58):
we understood these basicprinciples of that it's not
hopeless, that we do have thingsto do, that exercise is really
not part of how we grew up orwhat we saw our parents doing or
family members doing, and it'sjust is so hard and it's so
inconvenient and it's soexpensive and it's so painful,
(18:21):
and it's such a fucking drag andall of this.
If we saw just how valuable thisis to our overall health, I hope
that we can do like actuallytake action on that now, now,
now, now, now.
And I told her because she livesnot too far from me.
(18:45):
I was like, I go to this gym,it's close to you, and she goes,
Because we spoke about this kindof stuff like seven eight years
ago, okay, and she goes, Oh,you're still going to that
you're still going to the gym,and I was like, Yes, I have
(19:05):
never stopped because this isnot a stopping game.
This is not a stopping game.
We need to protect our musclemass.
And then she said, Yes, I dosome exercise, but just for the
stomach, la panza, right?
La panza, la barriga, becausethat's the one thing that we
(19:27):
just look at as females.
La barriga, la panza, tengo querebajar, la cintura, and all of
this.
Okay, and I was explaining toher that the abs is the least of
our worries right now.
Those are little tiny babymuscles, and to help protect our
(19:48):
muscle mass and our blood sugar,we need to hit the legs and all
this because that's I stood upand I'm like the size of the leg
muscles, the size of yourthighs, the size of your butt is
so big, so much bigger than theabs, right?
And it's not not to abs, butit's like that is not what
(20:13):
really is going to move theneedle.
And if we're firing up thebigger muscles in our body, then
that is also going to helpreduce the total body fat that
we cannot just target certainplaces for certain things, like
(20:35):
it's a science, right?
It's a way of doing things whenwe know.
Like, sure, we can target absfor certain things, but that's
not gonna solve anything, andthat's not gonna give you the
flomach or the six-pack orwhatever it is that you're
looking for, but just doingapps.
So we must start to understandfood, how to eat, how incredibly
(21:01):
important strength training is,and this misconception of like,
oh my gosh, I lose weight and Iget diabetes, but we need to
understand why.
Why, why, why this is happening,and it's because when we're
losing weight, and what's goingis weight of muscle, that's the
(21:23):
first thing to go.
Any sort of calorie restrictionyou're doing, any sort of diet
you're doing, if you're notactively protecting your lean
muscle mass, that is the firstthing that's going to go, and
that is the number one organthat is going to support your
overall health.
And what's gonna stick aroundstill is the body fat.
(21:46):
So when we're losing weight, weneed to understand what kind of
weight we're losing and what isthe impact of the kind of weight
we're losing, and how, withchronic illnesses like something
like diabetes, we can switch upour lifestyle in a way that is
(22:08):
going to help reverse ournumbers, put us in a better
position with the understandingthat we go back to what we were
doing before or we don't stayconsistent in our lifestyle,
that is going to come back.
She told me all her medicationslike a thousand something
(22:28):
dollars.
All right.
Um, and I could see the stressin her face.
I could see the stress in herface, and I just really want our
community to be better and tohave the information they need
to make the changes that isgoing to support them, and to
(22:51):
just fill in the gaps ofmiseducation or no education of
what's happening, instead of Ineed to be on these pills
forever, my body's breakingdown, I'm in so much pain, and
all of that.
There is plenty of proof andreal life women that have
(23:13):
switched over to this lifestyleand are not in the same boat as
those who do not, and and it's achoice.
So I'm gonna try to say this inSpanish now.
I did have this conversation inSpanish, um, so um, I should
(23:38):
have brought some water with mebecause all of a sudden I'm
like, oh my mouth is so dry.
Um, but in all seriousness, likeI feel like I've been pushed and
volunteered as tribute, and it'slike, bitch, you had the
conversation in Spanish, so nowyou just have to like share this
with the larger community,right?
(23:58):
I'm just rambling now becauseI'm trying to avoid this.
But if I explained it to her,then I'm gonna try my best to
explain it here.
If I mispronounce something, ifI forget the word to something
and you know it, drop it, dropit here, okay?
Alright, so ahora voy a cambiar,hablar en español y contar esta
(24:19):
historia porque yo creo que esdemasiado importante para
nuestra comunidad oÃr unaconversación que yo tuve con una
mujer de mi familia que me dijoo no estaba comentando que ella
rebajó y eso le causó quetuviera diabetes.
(24:41):
Y ella estaba bien sobrepeso yella comenzó a rebajar
excelente, cambiando la forma decomer, pero entonces ella estaba
bien desilusionada porque elladijo que aunque ella rebajó 30 y
pico de libra, entonces le diodiabetes y diabetes de la mala.
(25:04):
Eso fue lo que ella dijo.
Y como dije en inglés, yo no soydoctora, yo soy un coach
certificada en salud holÃstica,que se trata del cuerpo entero y
de hormonas.
Entonces, si tienes preguntas,esto no es como es que se dice,
recomendaciones de doctor porqueno soy doctora, o practico
(25:31):
medicina.
Como ya le dije, soy coach desalud.
Y si tiene algunas preguntas desu medicina, de su salud, de sus
exámenes, siempre les recomiendoque vaya a su doctor a hablar,
pero eso solamente es unaconversación en general y bien
(25:51):
general para que tengan un pocomás de information para hablar
con sus médicos andas tocando.
Because in verdad, what you wantto say or commentarily is the
still of it and vive la vida andaffected the salute and what
(26:14):
would have a seven if there's alot of diabetes.
Okay, so I was habling with afamiliar, and she did that
rebajó mucho and le dio diabetesof the mala.
And then when you pregunt whatis the diabetes of the mala,
(26:34):
ella dijo que no entendÃa o nosabÃa.
Ella no sabÃa la diferenciaentre la diabetes tipo 1, que es
más autoinmune, and la diabetestipo 2, que se evoluciona con el
tiempo.
Eso no es algo que sale asà deun dÃa para otro.
La diabetes tipo 2 toma tiempoen desarrollarse en el cuerpo.
(26:57):
Eso no es algo que pasa de undÃa para otro.
Lo que pasa es que uno va almédico y no le dice que tal vez
no le explican que está en elwarning, right?
Um, how do you say that inSpanish?
Like the warning, está en aviso,y que tiene que monitorear lo
(27:18):
que está comiendo, lo que estáhaciendo, porque después le
puede dar diabetes.
Tal vez uno va al doctor un dÃay le dice, oh, tienes diabetes,
pero en verdad, en verdad, esotoma tiempo para desarrollarse.
Okay, entonces, ¿qué pasa?
Que primero le explico eso, yentonces yo le comencé a
(27:38):
explicar que el rebajar nospone, depende de cómo uno
rebaja, porque el rebajar no escomo una cosa solamente.
Uno tiene maneras en cómo unorebaja.
Por ejemplo, uno quiere, cuandouno está rebajando, uno debe de
(28:02):
proteger la masa muscular.
Es extremadamente importanteproteger la masa muscular porque
en la masa muscular es que nosayuda a nuestro cuerpo a
mantenerse saludable, incluyendoprevenir muchas enfermedades
crónicas como la diabetes, elcolesterol, el corazón, la
(28:25):
presión, cosas asÃ.
And the meta de rebajar serÃabajar la grasa corporal, la
grasa corporal that one tiene.
Entonces, cuando uno comienza arebajar, if you're joining now
(28:47):
and you're an English speaker, Idid this whole spiel in English
before this, so catch the replayor catch this on my podcast,
Let's Be Healthy Latinas,because it's gonna be there.
So I'll just switch back toSpanish.
Yes, English, because I did allof this in English and then I
(29:10):
translated, or like I'm sayingit in Spanish now.
So catch the English versionbefore this in the replay or in
Let's Be Healthy LatinasPodcast, then I'm gonna be
putting this over there as well.
Okay, so the meta is bajar lagrasa corporal y proteger y
(29:31):
subir la masa muscular.
Nos protege los huesos, nosprotege contra condiciones
crónicas como la diabetes, elcolesterol, what was it that I
(29:56):
said, la presión alta, verdad?
Entonces, cuando uno comienza arebajar y la manera en proteger
la masa muscular is haciendoejercicio de resistencia
progresiva, ¿verdad?
Uno no va a ir de un dÃa a otroa subir pesas pesadas porque se
(30:16):
van a lastimar.
Eso es otra cosa, que la gentecomienza de una vez como si
estuviera yendo al gimnasio poraños y años a levantar pesas
pesadas andas lastima.
No es asÃ, es comenzando elpaso.
Entonces, uno protege la masamuscular haciendo ejercicio de
peso progresivamente y tambiéncomiendo alto en proteÃna, alto
(30:40):
en fibra.
But uno no sabe de eso innuestra comunidad.
Uno solamente oye de parar laboca.
Hay que parar la boca, hay queaguantar la boca, no se puede
comer mucho, no se puede comerel pan, no se puede comer el
arroz.
Andamos a controlar mucho,mucho, mucho la comida.
(31:00):
And no es que eso no sea algobueno, pero es demasiado control
de la comida, demasiadasrestricciones, and no sabemos en
verdad cómo comer.
So entonces no estamos nutriendonuestro cuerpo, no estamos
comiendo suficiente proteÃna yfibra para que el sistema
digestivo funcione bien y paradarle a los músculos lo que
(31:25):
necesitan para que siganregenerándose.
André al principio es que estafamilia mÃa está al final de la
menopausia, vamos a decirperimenopause, los años que
toman para llegar a lapost-menopausia.
(31:47):
Menopausa.
Ella está ahÃ.
Y comenzando como a los 30 añosen las mujeres, se nos comienzan
a disminuir la masa muscularnormalmente.
Y cuando uno está en el procesode la menopausa, pasa más
rápido.
Entonces, es como una batalla enel proceso natural de la mujer y
(32:15):
como protegiendo la masa paraque no se no vaya tan rápido.
Entonces, yo le estabaexplicando a ella que el rebajar
tan rápido y no protegiendo lamasa muscular, en verdad la pone
(32:39):
más. ¿Cuál es la palabra quequiero usar?
La pone más en posición dedesarrollar diabetes.
Porque una de las mejoresformas, aparte de la comida, de
(33:00):
protegernos de la diabetes tipo2 es con nuestro músculo
corporal, con nuestra masamuscular.
Y si eso se va, si se disminuyey el cuerpo de nosotros ya no
puede manejar el azúcar tanbien, nos deja en una posición
(33:22):
bien difÃcil.
Y ahà es que viene ladiabetes, ¿verdad?
Entonces yo le dije que no essolamente el rebajar que le
causa la diabetes, es querebajó.
Porque cuando no se estáprotegiendo la masa muscular, lo
primero que se va, uno quiereque la grasa que se
(33:44):
vaya, ¿verdad?
Uno quiere que la grasa que sevaya, que se vaya la panza, que
se vaya la barriga, que se vayanlos chichos, todo eso, ¿verdad?
Pero eso no es lo que se va.
Se va la masa muscular. ¿Ok?
Y en nuestra cultura no esnormal o parte de hacer
(34:10):
ejercicio de esa manera.
Siempre es el trabajo, siemprees los oficios, siempre es que
uno está más vieja, muy viejo,que qué pereza, que ya me duele
el cuerpo, que no hay tiempo,que muchas excusas.
Pero yo les digo algo.
(34:31):
Es lo mejor que pueden hacerpara sus vidas.
Mujeres, oigan, pongan atención.
Porque, ¿qué pasa?
No es tanto también que se va lamasa muscular y nos ponemos más
en posición de desarrollarenfermedades crónicas.
(34:57):
También nos afecta los huesos.
La densidad del hueso sedisminuye.
El hueso se pone frágil.
Y lo que pasa en muchas mujereses que se caen, trompiezan, se
caen y muchas veces se rompenalgo.
(35:19):
Usualmente la cadera.
Y cuando eso pasa, la calidad devida casi se va.
How do you say autonomous?
Déjame ver cómo digo eso, sulibertad en verdad se disminuye
(35:42):
porque es demasiado difÃcilrecuperarse de una caÃda cuando
se rompe un hueso.
Y yo sé que si usted piensa desu vida y sus amistades y su
familia, usted seguramente sabede alguien que se cayó y se
rompió algo y ya está in unasilo or in una cama or con
(36:05):
familiares because ya no puede.
Porque si el músculo no estáprotegiendo al hueso y
poniéndole tensión al hueso, seva disminuyendo, se va poniendo
frágil también.
Y entonces también la artritispor no moverse, muchas cosas
comienzan a pasar.
Y en nuestra comunidad,especialmente yo, cuando era
(36:27):
chiquita, lo que yo oÃa era, hayque eso pasa con la vejez, que
eso pasa cuando uno se poneviejo, que eso pasa.
SÃ, es verdad.
Comienza a pasar mientras uno sepone viejo.
Pero tú sabes también que esverdad.
También es verdad que uno puedehacer muchas cosas para
prevenir.
(36:48):
Podemos hacer demasiadas cosaspara prevenir las enfermedades
crónicas, las caÃdas,poniéndonos más frágil, teniendo
más dolor.
Entonces mencioné elejercicio, ¿verdad?
Y lo primero que ella me dice esque su cuerpo le duele mucho,
(37:11):
que le duele el hombro, que leduele la rodilla, que los
tobillos se lincharon y que leduele el pie.
Y yo le estaba explicandotambién que el dolor viene más
por no moverse que si semoviera.
Y yo sé que eso suena loco, comoun trabalengua, como que no hace
(37:34):
sentido.
Pero es verdad, y mi mamá estabaahÃ, y mi mamá está en los 60, y
ella le estaba aplicando a estapersona también que ella le
dolÃa muchas cosas en su cuerpo,que tenÃa asiática bien mala,
que le dolÃa, mi mamá ya tenÃamuchas cosas.
Ella siempre se estaba cayendo,trompezando, vivÃa en el piso,
(37:58):
tenÃa mucho dolor en muchossitios.
Y se le han ido, mi amor, comodicen.
Se le ha ido.
Porque obvio, mi mamá, yo latengo aquÃ, ¿verdad?
Mami tiene que hacer ejercicio,mami, la proteÃna, mami, la
fibra.
Y ella pone atención.
(38:21):
Y se ha mejorado mucho.
Pero no quiero que piensan quepiensen asà que lo que están
haciendo está este balde.
Que cuando hacen algo, estebalde, porque también toma
tiempo.
Y yo le estaba explicando a mifamiliar que venga al gimnasio
(38:42):
conmigo, porque ella no vive tanlejos de mÃ.
Y el gimnasio que yo voy estácerca de ella.
Y hace como 7 u 8 años unoestaba hablando de este tema
también.
Y yo le estaba invitando a migimnasio, el otro que yo iba.
Y ella me dice, tú todavÃa vas aese gimnasio.
Y yo le dije, no, pero yo voy aotro ahora.
(39:03):
Y ella dice, ¿tú todavÃa vas?
Y yo le dije, claro, yo no hedejado de ir.
Y ella se quedó asà en shock.
Porque la gente piensa que unova al gimnasio por una semana,
dos semanas, tres meses, hastaque llegue el verano, hasta que
llegue el cumpleaños, hasta quellegue la Navidad, hasta que
(39:25):
llegue de todo esto.
Y no se puede pensar asÃ.
No se puede pensar asÃ.
Uno tiene que seguir yendo algimnasio por siempre.
Por siempre. ¿Por qué?
No porque te gusta latortura. ¿Por qué se tiene que
(39:47):
seguir yendo?
Por lo que yo dije al principio,el tema del principio,
protegiendo la masa muscular.
Que entonces protege lafragilidad de los huesos.
Que entonces protege evitarcondiciones crónicas.
SPEAKER_00 (40:08):
Como la diabetes, como el colesterol, como la
presión alta.
SPEAKER_01 (40:14):
Ustedes tienen tiempo para todo lo demás.
Y uno no se cuida.
Un hábito es un hábito, es ahábito.
Exactamente.
Es un estilo de vida.
Es un estilo de vida.
Uno mueve cielo y tierra parahacer otras cosas, para ir a
(40:36):
donde uno quiera, lo que ustedesquieran.
Y para cuidarse siempre hay unaexcusa.
Y yo quiero que si usted estáoyendo esto, sepa que usted
tiene control sobre eso más delo que usted piensa.
Y hay que buscar y hay que ponerde nuestra parte.
(40:59):
Porque sÃ, es verdad, pasa conla edad, pero pasa con la edad y
pasa tan a menudo y pasa tantemprano porque uno no está
haciendo nada para prevenirnos,para prevenirlo, o protegernos,
o cuidarnos.
Y lo digo con tanto amor y meduele tanto en el corazón,
(41:22):
porque yo sé que es falta deeducación, que es falta de
saber, que es falta de alguienayudarle a cómo encontrar una
solución.
Y ya es todo.
Pero si usted está oyendo esto,ya sabe que tiene que encontrar
(41:44):
una forma de crear el hábito dehacer ejercicio.
Salga caminar, use lasescaleras.
Siéntese y párese de su silla,tratando de no usar las manos.
Uno pone la mano asà parapararse.
No, párese solito.
(42:05):
Cosas asà ustedes puedencomenzar a hacer.
Haga preguntas, mándenme unmensaje, haga pregunta.
Si ustedes
Hey friends, welcome back to the podcast.
Today's episode is actually anInstagram live I did not too
long ago after I was inspired bya conversation I had with a
loved one.
Now, this loved one is in her50s.
She is in deep perimenopause orpostmenopausal already.
(01:02):
And the main topic of theconversation is that she lost a
lot of weight.
And after that happened, shesaid that she got diabetes, the
bad kind.
And in the conversation, Iexplained, or the story I'm
going to share with you, Iexplained why that might have
happened and what's theimportance of a well-rounded
(01:24):
wellness journey.
I'm not going to give too muchaway because I explained
everything in the Instagram livethat's coming up, but I just
wanted to let you know what washappening because, surprise,
surprise, because I had thisconversation in Spanish with the
loved one, I said, Oh my gosh, Iam really feeling called to also
(01:45):
share this story in Spanishbecause there's a lot of family
members of older generations whofeel more comfortable hearing
information in Spanish andthey're able to understand it
better.
And I can in fact do that if Icould over myself like over my
(02:06):
embarrassment, over my kind ofshyness of maybe not or self-
not shyness, butself-consciousness of not
knowing the right words or notbeing as eloquent or something
like that.
So in this Instagram live, someof the community members help me
out with some words where I askfor help and support.
(02:28):
However, I do feel like I getthe message across.
So if you have any feedback forme, go ahead and send me a
message.
All right, friends.
I hope that this is helpful foryou and for another family
member or loved one who mightneed to hear information from
someone else.
Because you know how parents beor loved ones be.
(02:48):
They don't be paying attentionto you.
But the second they hear it fromsomebody else, they'd be like, I
mira, so and so dijo esto,fulanito dijo lo mismo que tú.
Um, you know, so and so saidexactly what you were saying.
So I hope that this is what youtake away from this, that you're
able to have a conversation andreally make changes for yourself
(03:09):
and hopefully inspire loved onesto make changes into holistic
wellness as well and betterunderstand how our bodies work
and how we can influence in whatdirection we're moving in health
wise.
And last favor, please, please,please, if you find anything
useful in this episode, if youthink it's of value and you have
(03:33):
a few moments, please rate thispodcast, please leave a review
so more people can find thiskind of information.
This kind of information fromculturally relevant sources is
severely lacking in ourcommunity.
And I would love it if morepeople were able to find this
(03:53):
episode.
If not, please go ahead andshare it with a friend, share it
on social media, go ahead andtag me at Naomi Head Island at
uh Let's Be Healthy Latinas Pod.
And we can help spread theinformation.
Okay, it is important to work asa community all together to get
(04:17):
the work done and get moving.
And if you don't believe that istrue, this is the day when I'm
recording this post-election formayor here in New York and Zoran
Mandani one.
So with that said, we can worktogether to make vast changes,
and hopefully, we continue to doso in all aspects of our lives.
(04:41):
So I hope you enjoy thisepisode.
See you on the other side.
Hello, hello, hello, everybody.
Thank you for being here.
If you do not know who I am, Iam Naomi Jerez.
I am a food and hormone holistichealth coach.
Okay, and I'm also gonna bedoing this live in Spanish
(05:05):
because I think the message isso important, and I actually had
this conversation with a lovedone in Spanish.
So hola, ¿cómo están?
Yo soy una emprendedora y soyuna coach de salud y hormonas
también.
So this I got inspired to dothis live because of a
(05:29):
conversation.
I realize I've never introducedmyself in Spanish, and I'm like,
what are the words?
Um, but I recently, as in liketoday, had a conversation with a
loved one, and she is in eitherdeep perimenopause or already
postmenopausal.
(05:51):
And the conversation that we hadwas so it pulled on my spirit so
hard to come on here and sharethis kind of conversations that
are severely lacking in ourcommunity, and it's it's the con
it's the education, it's theconversation, it's the
understanding, and it's the whatto do about it.
(06:13):
Let me take this earring off incase it's knocking on this
microphone.
Um, so she uh was veryoverweight, um, and she recently
lost a lot of weight, and hercomment was Um, I lost all this
weight, and that gave mediabetes.
(06:34):
That's what she said.
Bad diabetes.
The bad diabetes, that's whatshe said, and I was like, Oh
wow, what what's the baddiabetes?
Like, I don't understand.
And she first did not know thedifference between diabetes type
1 and diabetes type 2.
Um, this is gonna be verygeneral.
(06:54):
This is not gonna be medicaladvice or medical education.
As I said, I am a certifiedintegrative holistic health
coach, I am not a medicalprofessional.
This is just to help ourcommunity understand a little
bit better, ask questions umfrom a very high-level position,
right?
(07:14):
But someone needs to effing talkabout this shit because our
community is not being educated,women are suffering, and that's
why I'm here.
Anyway, let's let's get off thattrain and keep on going.
So she's like, I got the baddiabetes.
She didn't know the differencebetween diabetes type 1 and type
2.
Um, diabetes type 1 is moreautoimmune, um, where your
(07:38):
body's just not producing, youknow, um insulin at all, and it
needs to be injected orwhatever, it's more autoimmune.
And diabetes type 2 is after along time of metabolic
dysregulation where um yourbody's producing a lot of
(08:01):
insulin, and your body's notresponding to the insulin
anymore, and then other measuresneed to take place.
So she was blaming the fact thatshe got diabetes on the fact
that she lost weight, and shekind of felt like um she did
something wrong or likedisappointed almost because it
(08:27):
was like you did all this workand then you got sick anyway,
type of thing.
So I tried to explain to her,and this is where we got into
deep conversation about whatdoes weight loss actually mean?
What can actually help youprotect your body from and and I
and I reassured her, right?
(08:49):
Like, this is something that youcan kind of reverse, like maybe
not go away completely, butmaybe get off the medication.
She's on three differentmedications now to manage this
diabetes um that she has, and Isaid it doesn't fully go away
because you have to maintainyour lifestyle, whatever you're
(09:11):
doing.
It doesn't like the diabetes, itdoesn't fully go away, it can
always come back if you go backto your old habits of of what
you were doing before.
So I explained to her thatlosing weight and just seeing
this number on a scale does notguarantee that her diabetes is
(09:34):
gonna go away, it might evenmake things worse because what
happens is that the kind ofweight we lose matters, okay.
She is a person that does notexercise, okay.
Like a lot of people in ourcommunity, she just adjusted her
(09:55):
eating, which is amazing, right?
But a lot of times the eating isadjusting by restricting, right?
Is not um changing up how we'reeating and increasing the
protein and the fiber that's soimportant in maintain the
maintenance of muscle mass, itwas really just cutting a lot of
(10:18):
things out.
Oh, cutting the bread, cuttingthe rice, and cutting all these
things, which is neither herenor there, is just like
something she had to do to helpher body, right?
So I was explaining to her thatthe way that the weight loss
happens is really importantbecause when we're just losing
weight and not protecting ourmuscle mass, especially in a
(10:40):
deep perimenopausal,postmenopausal time frame, the
muscle loss is expedited, it'sjust happening on its own, and
it really needs to be protectedsomehow.
And part of the way of doingthat is through strength
training, progressive weightoverload, and through eating
(11:03):
adequate amounts of protein andincluding the fiber in there,
right?
All of these componentstogether.
Um, because then I said, youknow, when we start to lose our
muscle mass, it's not only thediabetes, but then it's also
high cholesterol and all theseother metabolic diseases, you
know, like heart health and allof that, that starts to happen.
(11:24):
And she goes, Yeah, mycholesterol is bad too.
And she's like, then we got intothe egg conversation, right?
Because we were talking abouthigh protein, and she's like,
Oh, well, I can't eat that manyeggs.
And I said, You know whatsupports better cholesterol
management than just cutting outeggs, eating high fiber, and
(11:44):
cardio training that supportsyou so much more than continuing
to restrict food.
Okay, so I told her, I said,when we're losing weight, we
assume that that's just it, butit's not because body
composition comes into play.
(12:05):
When we're not protecting ourlean muscle mass, what the first
thing we start losing is thatmuscle mass.
When actually, what we want todo is lower body fat percentage
and increase our muscle mass,because in the muscle, in the
muscle, that is where most ofthe protection of our health
(12:28):
happens.
In the muscle is what supports,you know, not reversing diabetes
or like getting better supportwith diabetes management, just
overall metabolic health, likethat is where the support of
your body comes in.
And when we're losing weight andwe're not noticing or knowing
(12:52):
what kind of weight we'relosing, the muscle is the first
thing that's going.
And you're left with this veryhormonally active, dictative,
control of, controlling visceralbody fat.
And the visceral body fat is thefat that's like in your organs,
in your belly, all of that.
(13:13):
It's not necessarily the fatthat's around your butt, around
your hips, um, and your thighs.
That act the that fat isactually more supportive to
health because there aredifferent kinds of fats.
So she's seeing the number onthe scale go down and she has
lost a ton of weight, which isgreat, but that doesn't mean
(13:34):
that kind of if that weight losshas happened in muscle mass, it
makes her more susceptible toactually getting diabetes.
It speeds up the process, right?
SPEAKER_00 (13:49):
Because if your body is already struggling,
struggling to process sugar,though what can lend your body a
hand is that muscle, and thatmuscle's gone.
SPEAKER_01 (14:07):
It's like the life jacket is gone, and you're
really drowning now.
Okay, so it creates thismisconception of what I'm doing
is wrong, there's no help, orthere's nothing, and it be it
becomes more controlling overfood.
And she was talking aboutanother family member who's like
(14:30):
rampant in diabetes, and she'slike, Oh, she's like cutting out
even more foods, and that's evenmore freaking dangerous because
there is no fuel to regeneratemuscle.
Okay, we start cutting out somany nutrients, so in an effort
(14:51):
to make things better and tohelp ourselves, we're making
things worse just becausethere's so much misinformation,
lack of education, just likecultural differences, and we
feel like there's no hope,right?
(15:13):
Or that's the only way.
And she was also complainingabout a lot of pain, right?
Shoulder pain and her foot andthe ankle and all of this, and
that makes people afraid tomove.
Like when I spoke to her aboutexercise, she's like, I can't
because I have all this pain.
And I'm like, Yes, movement inan educated way is actually
(15:37):
going to support the pain.
We're just really weak, right?
We're just extremely weak.
Our muscles again, our musclesare deteriorating.
And what does that lead intolater on?
Then your muscles aredeteriorating, and then your
bone density is getting worseand worse and worse.
God forbid you trip, God forbidyou fall, you break your hip,
(16:03):
and then your life as anindependent, autonomous woman is
pretty much over because it's sohard to recover from these kinds
of falls.
Okay, and it absolutely breaksmy heart where there's this lack
(16:27):
of foundational education, andeverything is like she works
seven days a week, and you know,she's a hard worker, and and we
don't see this, we don't seemoving our bodies as fundamental
to our overall health, as asolution to a lot of health
(16:51):
issues, and we try to be socontrolling with our food and
just cutting things out andcutting things out.
That's one thing, and also justnot understanding how to eat, so
that we can continue enjoyingthe foods that we actually like.
She was like, Oh, I buy thisColombian bread, it's so good,
(17:11):
and the croissants they're sogood.
And if we were taking care ofour overall metabolic health in
the first place, then she wouldprobably still be able to enjoy
those kinds of treats inmoderation.
But because she's so deep indiabetes now, she has to work
(17:35):
extra hard to try and controlthat and reverse it and cut out
a lot of things that are justnot okay to have in this moment,
all right?
So I think it's you know, myheart hurts for our community
when I see so many womensuffering, and I'm like, and if
(17:58):
we understood these basicprinciples of that it's not
hopeless, that we do have thingsto do, that exercise is really
not part of how we grew up orwhat we saw our parents doing or
family members doing, and it'sjust is so hard and it's so
inconvenient and it's soexpensive and it's so painful,
(18:21):
and it's such a fucking drag andall of this.
If we saw just how valuable thisis to our overall health, I hope
that we can do like actuallytake action on that now, now,
now, now, now.
And I told her because she livesnot too far from me.
(18:45):
I was like, I go to this gym,it's close to you, and she goes,
Because we spoke about this kindof stuff like seven eight years
ago, okay, and she goes, Oh,you're still going to that
you're still going to the gym,and I was like, Yes, I have
(19:05):
never stopped because this isnot a stopping game.
This is not a stopping game.
We need to protect our musclemass.
And then she said, Yes, I dosome exercise, but just for the
stomach, la panza, right?
La panza, la barriga, becausethat's the one thing that we
(19:27):
just look at as females.
La barriga, la panza, tengo querebajar, la cintura, and all of
this.
Okay, and I was explaining toher that the abs is the least of
our worries right now.
Those are little tiny babymuscles, and to help protect our
(19:48):
muscle mass and our blood sugar,we need to hit the legs and all
this because that's I stood upand I'm like the size of the leg
muscles, the size of yourthighs, the size of your butt is
so big, so much bigger than theabs, right?
And it's not not to abs, butit's like that is not what
(20:13):
really is going to move theneedle.
And if we're firing up thebigger muscles in our body, then
that is also going to helpreduce the total body fat that
we cannot just target certainplaces for certain things, like
(20:35):
it's a science, right?
It's a way of doing things whenwe know.
Like, sure, we can target absfor certain things, but that's
not gonna solve anything, andthat's not gonna give you the
flomach or the six-pack orwhatever it is that you're
looking for, but just doingapps.
So we must start to understandfood, how to eat, how incredibly
(21:01):
important strength training is,and this misconception of like,
oh my gosh, I lose weight and Iget diabetes, but we need to
understand why.
Why, why, why this is happening,and it's because when we're
losing weight, and what's goingis weight of muscle, that's the
(21:23):
first thing to go.
Any sort of calorie restrictionyou're doing, any sort of diet
you're doing, if you're notactively protecting your lean
muscle mass, that is the firstthing that's going to go, and
that is the number one organthat is going to support your
overall health.
And what's gonna stick aroundstill is the body fat.
(21:46):
So when we're losing weight, weneed to understand what kind of
weight we're losing and what isthe impact of the kind of weight
we're losing, and how, withchronic illnesses like something
like diabetes, we can switch upour lifestyle in a way that is
(22:08):
going to help reverse ournumbers, put us in a better
position with the understandingthat we go back to what we were
doing before or we don't stayconsistent in our lifestyle,
that is going to come back.
She told me all her medicationslike a thousand something
(22:28):
dollars.
All right.
Um, and I could see the stressin her face.
I could see the stress in herface, and I just really want our
community to be better and tohave the information they need
to make the changes that isgoing to support them, and to
(22:51):
just fill in the gaps ofmiseducation or no education of
what's happening, instead of Ineed to be on these pills
forever, my body's breakingdown, I'm in so much pain, and
all of that.
There is plenty of proof andreal life women that have
(23:13):
switched over to this lifestyleand are not in the same boat as
those who do not, and and it's achoice.
So I'm gonna try to say this inSpanish now.
I did have this conversation inSpanish, um, so um, I should
(23:38):
have brought some water with mebecause all of a sudden I'm
like, oh my mouth is so dry.
Um, but in all seriousness, likeI feel like I've been pushed and
volunteered as tribute, and it'slike, bitch, you had the
conversation in Spanish, so nowyou just have to like share this
with the larger community,right?
(23:58):
I'm just rambling now becauseI'm trying to avoid this.
But if I explained it to her,then I'm gonna try my best to
explain it here.
If I mispronounce something, ifI forget the word to something
and you know it, drop it, dropit here, okay?
Alright, so ahora voy a cambiar,hablar en español y contar esta
(24:19):
historia porque yo creo que esdemasiado importante para
nuestra comunidad oÃr unaconversación que yo tuve con una
mujer de mi familia que me dijoo no estaba comentando que ella
rebajó y eso le causó quetuviera diabetes.
(24:41):
Y ella estaba bien sobrepeso yella comenzó a rebajar
excelente, cambiando la forma decomer, pero entonces ella estaba
bien desilusionada porque elladijo que aunque ella rebajó 30 y
pico de libra, entonces le diodiabetes y diabetes de la mala.
(25:04):
Eso fue lo que ella dijo.
Y como dije en inglés, yo no soydoctora, yo soy un coach
certificada en salud holÃstica,que se trata del cuerpo entero y
de hormonas.
Entonces, si tienes preguntas,esto no es como es que se dice,
recomendaciones de doctor porqueno soy doctora, o practico
(25:31):
medicina.
Como ya le dije, soy coach desalud.
Y si tiene algunas preguntas desu medicina, de su salud, de sus
exámenes, siempre les recomiendoque vaya a su doctor a hablar,
pero eso solamente es unaconversación en general y bien
(25:51):
general para que tengan un pocomás de information para hablar
con sus médicos andas tocando.
Because in verdad, what you wantto say or commentarily is the
still of it and vive la vida andaffected the salute and what
(26:14):
would have a seven if there's alot of diabetes.
Okay, so I was habling with afamiliar, and she did that
rebajó mucho and le dio diabetesof the mala.
And then when you pregunt whatis the diabetes of the mala,
(26:34):
ella dijo que no entendÃa o nosabÃa.
Ella no sabÃa la diferenciaentre la diabetes tipo 1, que es
más autoinmune, and la diabetestipo 2, que se evoluciona con el
tiempo.
Eso no es algo que sale asà deun dÃa para otro.
La diabetes tipo 2 toma tiempoen desarrollarse en el cuerpo.
(26:57):
Eso no es algo que pasa de undÃa para otro.
Lo que pasa es que uno va almédico y no le dice que tal vez
no le explican que está en elwarning, right?
Um, how do you say that inSpanish?
Like the warning, está en aviso,y que tiene que monitorear lo
(27:18):
que está comiendo, lo que estáhaciendo, porque después le
puede dar diabetes.
Tal vez uno va al doctor un dÃay le dice, oh, tienes diabetes,
pero en verdad, en verdad, esotoma tiempo para desarrollarse.
Okay, entonces, ¿qué pasa?
Que primero le explico eso, yentonces yo le comencé a
(27:38):
explicar que el rebajar nospone, depende de cómo uno
rebaja, porque el rebajar no escomo una cosa solamente.
Uno tiene maneras en cómo unorebaja.
Por ejemplo, uno quiere, cuandouno está rebajando, uno debe de
(28:02):
proteger la masa muscular.
Es extremadamente importanteproteger la masa muscular porque
en la masa muscular es que nosayuda a nuestro cuerpo a
mantenerse saludable, incluyendoprevenir muchas enfermedades
crónicas como la diabetes, elcolesterol, el corazón, la
(28:25):
presión, cosas asÃ.
And the meta de rebajar serÃabajar la grasa corporal, la
grasa corporal that one tiene.
Entonces, cuando uno comienza arebajar, if you're joining now
(28:47):
and you're an English speaker, Idid this whole spiel in English
before this, so catch the replayor catch this on my podcast,
Let's Be Healthy Latinas,because it's gonna be there.
So I'll just switch back toSpanish.
Yes, English, because I did allof this in English and then I
(29:10):
translated, or like I'm sayingit in Spanish now.
So catch the English versionbefore this in the replay or in
Let's Be Healthy LatinasPodcast, then I'm gonna be
putting this over there as well.
Okay, so the meta is bajar lagrasa corporal y proteger y
(29:31):
subir la masa muscular.
Nos protege los huesos, nosprotege contra condiciones
crónicas como la diabetes, elcolesterol, what was it that I
(29:56):
said, la presión alta, verdad?
Entonces, cuando uno comienza arebajar y la manera en proteger
la masa muscular is haciendoejercicio de resistencia
progresiva, ¿verdad?
Uno no va a ir de un dÃa a otroa subir pesas pesadas porque se
(30:16):
van a lastimar.
Eso es otra cosa, que la gentecomienza de una vez como si
estuviera yendo al gimnasio poraños y años a levantar pesas
pesadas andas lastima.
No es asÃ, es comenzando elpaso.
Entonces, uno protege la masamuscular haciendo ejercicio de
peso progresivamente y tambiéncomiendo alto en proteÃna, alto
(30:40):
en fibra.
But uno no sabe de eso innuestra comunidad.
Uno solamente oye de parar laboca.
Hay que parar la boca, hay queaguantar la boca, no se puede
comer mucho, no se puede comerel pan, no se puede comer el
arroz.
Andamos a controlar mucho,mucho, mucho la comida.
(31:00):
And no es que eso no sea algobueno, pero es demasiado control
de la comida, demasiadasrestricciones, and no sabemos en
verdad cómo comer.
So entonces no estamos nutriendonuestro cuerpo, no estamos
comiendo suficiente proteÃna yfibra para que el sistema
digestivo funcione bien y paradarle a los músculos lo que
(31:25):
necesitan para que siganregenerándose.
André al principio es que estafamilia mÃa está al final de la
menopausia, vamos a decirperimenopause, los años que
toman para llegar a lapost-menopausia.
(31:47):
Menopausa.
Ella está ahÃ.
Y comenzando como a los 30 añosen las mujeres, se nos comienzan
a disminuir la masa muscularnormalmente.
Y cuando uno está en el procesode la menopausa, pasa más
rápido.
Entonces, es como una batalla enel proceso natural de la mujer y
(32:15):
como protegiendo la masa paraque no se no vaya tan rápido.
Entonces, yo le estabaexplicando a ella que el rebajar
tan rápido y no protegiendo lamasa muscular, en verdad la pone
(32:39):
más. ¿Cuál es la palabra quequiero usar?
La pone más en posición dedesarrollar diabetes.
Porque una de las mejoresformas, aparte de la comida, de
(33:00):
protegernos de la diabetes tipo2 es con nuestro músculo
corporal, con nuestra masamuscular.
Y si eso se va, si se disminuyey el cuerpo de nosotros ya no
puede manejar el azúcar tanbien, nos deja en una posición
(33:22):
bien difÃcil.
Y ahà es que viene ladiabetes, ¿verdad?
Entonces yo le dije que no essolamente el rebajar que le
causa la diabetes, es querebajó.
Porque cuando no se estáprotegiendo la masa muscular, lo
primero que se va, uno quiereque la grasa que se
(33:44):
vaya, ¿verdad?
Uno quiere que la grasa que sevaya, que se vaya la panza, que
se vaya la barriga, que se vayanlos chichos, todo eso, ¿verdad?
Pero eso no es lo que se va.
Se va la masa muscular. ¿Ok?
Y en nuestra cultura no esnormal o parte de hacer
(34:10):
ejercicio de esa manera.
Siempre es el trabajo, siemprees los oficios, siempre es que
uno está más vieja, muy viejo,que qué pereza, que ya me duele
el cuerpo, que no hay tiempo,que muchas excusas.
Pero yo les digo algo.
(34:31):
Es lo mejor que pueden hacerpara sus vidas.
Mujeres, oigan, pongan atención.
Porque, ¿qué pasa?
No es tanto también que se va lamasa muscular y nos ponemos más
en posición de desarrollarenfermedades crónicas.
(34:57):
También nos afecta los huesos.
La densidad del hueso sedisminuye.
El hueso se pone frágil.
Y lo que pasa en muchas mujereses que se caen, trompiezan, se
caen y muchas veces se rompenalgo.
(35:19):
Usualmente la cadera.
Y cuando eso pasa, la calidad devida casi se va.
How do you say autonomous?
Déjame ver cómo digo eso, sulibertad en verdad se disminuye
(35:42):
porque es demasiado difÃcilrecuperarse de una caÃda cuando
se rompe un hueso.
Y yo sé que si usted piensa desu vida y sus amistades y su
familia, usted seguramente sabede alguien que se cayó y se
rompió algo y ya está in unasilo or in una cama or con
(36:05):
familiares because ya no puede.
Porque si el músculo no estáprotegiendo al hueso y
poniéndole tensión al hueso, seva disminuyendo, se va poniendo
frágil también.
Y entonces también la artritispor no moverse, muchas cosas
comienzan a pasar.
Y en nuestra comunidad,especialmente yo, cuando era
(36:27):
chiquita, lo que yo oÃa era, hayque eso pasa con la vejez, que
eso pasa cuando uno se poneviejo, que eso pasa.
SÃ, es verdad.
Comienza a pasar mientras uno sepone viejo.
Pero tú sabes también que esverdad.
También es verdad que uno puedehacer muchas cosas para
prevenir.
(36:48):
Podemos hacer demasiadas cosaspara prevenir las enfermedades
crónicas, las caÃdas,poniéndonos más frágil, teniendo
más dolor.
Entonces mencioné elejercicio, ¿verdad?
Y lo primero que ella me dice esque su cuerpo le duele mucho,
(37:11):
que le duele el hombro, que leduele la rodilla, que los
tobillos se lincharon y que leduele el pie.
Y yo le estaba explicandotambién que el dolor viene más
por no moverse que si semoviera.
Y yo sé que eso suena loco, comoun trabalengua, como que no hace
(37:34):
sentido.
Pero es verdad, y mi mamá estabaahÃ, y mi mamá está en los 60, y
ella le estaba aplicando a estapersona también que ella le
dolÃa muchas cosas en su cuerpo,que tenÃa asiática bien mala,
que le dolÃa, mi mamá ya tenÃamuchas cosas.
Ella siempre se estaba cayendo,trompezando, vivÃa en el piso,
(37:58):
tenÃa mucho dolor en muchossitios.
Y se le han ido, mi amor, comodicen.
Se le ha ido.
Porque obvio, mi mamá, yo latengo aquÃ, ¿verdad?
Mami tiene que hacer ejercicio,mami, la proteÃna, mami, la
fibra.
Y ella pone atención.
(38:21):
Y se ha mejorado mucho.
Pero no quiero que piensan quepiensen asà que lo que están
haciendo está este balde.
Que cuando hacen algo, estebalde, porque también toma
tiempo.
Y yo le estaba explicando a mifamiliar que venga al gimnasio
(38:42):
conmigo, porque ella no vive tanlejos de mÃ.
Y el gimnasio que yo voy estácerca de ella.
Y hace como 7 u 8 años unoestaba hablando de este tema
también.
Y yo le estaba invitando a migimnasio, el otro que yo iba.
Y ella me dice, tú todavÃa vas aese gimnasio.
Y yo le dije, no, pero yo voy aotro ahora.
(39:03):
Y ella dice, ¿tú todavÃa vas?
Y yo le dije, claro, yo no hedejado de ir.
Y ella se quedó asà en shock.
Porque la gente piensa que unova al gimnasio por una semana,
dos semanas, tres meses, hastaque llegue el verano, hasta que
llegue el cumpleaños, hasta quellegue la Navidad, hasta que
(39:25):
llegue de todo esto.
Y no se puede pensar asÃ.
No se puede pensar asÃ.
Uno tiene que seguir yendo algimnasio por siempre.
Por siempre. ¿Por qué?
No porque te gusta latortura. ¿Por qué se tiene que
(39:47):
seguir yendo?
Por lo que yo dije al principio,el tema del principio,
protegiendo la masa muscular.
Que entonces protege lafragilidad de los huesos.
Que entonces protege evitarcondiciones crónicas.
SPEAKER_00 (40:08):
Como la diabetes, como el colesterol, como la
presión alta.
SPEAKER_01 (40:14):
Ustedes tienen tiempo para todo lo demás.
Y uno no se cuida.
Un hábito es un hábito, es ahábito.
Exactamente.
Es un estilo de vida.
Es un estilo de vida.
Uno mueve cielo y tierra parahacer otras cosas, para ir a
(40:36):
donde uno quiera, lo que ustedesquieran.
Y para cuidarse siempre hay unaexcusa.
Y yo quiero que si usted estáoyendo esto, sepa que usted
tiene control sobre eso más delo que usted piensa.
Y hay que buscar y hay que ponerde nuestra parte.
(40:59):
Porque sÃ, es verdad, pasa conla edad, pero pasa con la edad y
pasa tan a menudo y pasa tantemprano porque uno no está
haciendo nada para prevenirnos,para prevenirlo, o protegernos,
o cuidarnos.
Y lo digo con tanto amor y meduele tanto en el corazón,
(41:22):
porque yo sé que es falta deeducación, que es falta de
saber, que es falta de alguienayudarle a cómo encontrar una
solución.
Y ya es todo.
Pero si usted está oyendo esto,ya sabe que tiene que encontrar
(41:44):
una forma de crear el hábito dehacer ejercicio.
Salga caminar, use lasescaleras.
Siéntese y párese de su silla,tratando de no usar las manos.
Uno pone la mano asà parapararse.
No, párese solito.
(42:05):
Cosas asà ustedes puedencomenzar a hacer.
Haga preguntas, mándenme unmensaje, haga pregunta.
Si ustedes
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