July 1, 2025 • 27 mins
In this episode of Mindful Objective, we uncover the real reasons most weight loss plans fail—and what to do instead. Forget the outdated advice to “eat less and move more.” We dive deep into the biology behind stalled progress, cravings, plateaus, and why clean eating might be making things worse.
You’ll learn about the role of metabolic flexibility, gut health, and emotional regulation in sustainable fat loss. We cover the lab tests that reveal hidden imbalances—like cortisol dysregulation, thyroid issues, and insulin resistance—and the supplements that support real change, including berberine, adaptogens, and mitochondrial nutrients.
Plus, we explore the mindset blocks and identity patterns that keep people stuck, even when they’re doing everything “right.” This episode is for anyone who feels like their body is resisting weight loss, or like something deeper is going on. You’ll walk away with a clearer roadmap to success—one that’s personalized, sustainable, and rooted in both science and self-awareness. Tune in and reclaim your results.
📝 Disclaimer: This podcast is for informational purposes only and does not diagnose, treat, or cure any disease. Always consult a healthcare professional before making dietary changes. By listening to this podcast, you acknowledge that you understand and agree to this disclaimer.
📍If today’s conversation helped reframe your symptoms or sparked a question of your own, share the episode with someone who could benefit. For more insights, resources, and ways to connect, follow along on social media @mindfulobjective.
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📍Submit a show question at https://mindfulobjective.com/podcasts
Healing doesn’t happen all at once, but each question, each step, and each small win adds up. This episode is a reminder that the answers you’re seeking often begin by asking the right questions.
Stay Well!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to Mindful Objective of the podcast, where we uncover
the root causes behind your symptoms and give you practical,
integrative tools to support real healing.
I'm your host, doctor Daniel Spruill, integrative health
practitioner and professor. Today we're tackling weight
loss, which is a subject that's frustrating for many, including
myself. Not just losing a few pounds for
vacation, but creating long termchanges that make your body work
(00:23):
better, feel better, and stay balanced.
There's a lot of noise out there, fad diets, before and
after photos, extreme workouts, and unfortunately a lot of shame
when those things don't work. This episode's about what really
works, what doesn't, and how to understand your body's unique
needs through lab testing, strategic supplementation, and
smarter nutrition, not restriction.
(00:45):
As always, this podcast for educational purposes only.
We do not diagnose, treat or cure any illness or disease.
So let's go ahead and get into it.
The phrase eat less, move more as still one of the most
repeated mantras in weight loss world.
It sounds simple, even logical. After all, if you burn more
calories than you take in, you should lose weight, right?
(01:05):
But in real life, results in modern science tells a different
story. For many people, this basic
equation completely falls apart.It's not because they lack
willpower, it's because their biology is working against them.
So let's go and break it down further.
When you start cutting, caloriesincrease in physical activity.
Your body initially responds. You may lose weight the first
week or two, mostly water or glycogen.
(01:28):
But something shifts. Hunger increases, energy
decreases, your workouts feel harder and cravings start
creeping in. This is in failure and
motivation. It's your body's activating a
survival response. From an evolutionary standpoint,
weight loss signals famine, so your body fights back.
Cortisol levels rise, increasingstress and inflammation rate.
(01:51):
Hormone production drops, especially T3, which is
essential for metabolic rate. Hunger hormones like Kremlin
surge. I'm making this constantly.
Think about food. Another thing is leptin, right?
The hormone that tells your brain you're full falls, meaning
you really feel satisfied. Muscle mass may start breaking
down, reducing metabolic rate even further.
(02:13):
And that's why fasting is not for everybody.
There's a lot of people out there fast a lot and actually
gain weight. This is what's known as adaptive
thermogenis, your body adapting a calorie restriction by
becoming more efficient with fewer resources.
But in practical terms, you burnfewer calories even if you're
doing the same amount of work. And worse, once you return to
(02:34):
normal eating, your metabolism is still suppressed, leading to
rebound weight gain, which is socommon, Many of our clients come
to us after trying every diet imaginable.
They're eating 1200 calories a day, doing fasted cardio,
loading up on caffeine and fat burning supplements, and still
not losing weight. Some aren't even gaining.
Why? Because they're stuck in that
(02:54):
metabolic stress loop. This is where functional lab
testing becomes a game changer. So rather than guessing, we run
targeted panels to see what's really going on.
A full thyroid panel, not just TSH.
This would include free T3, freeT4, reverse T3, and even the
antibodies. Many people are functionally
hypothyroid, meaning their labs are technically normal but still
(03:16):
insufficient for healthy metabolism.
Another one we do is a four point cortisol stress test or
Dutch hormone panel, which map stress hormone rhythm across the
day. If cortisol is dysregulated,
high at night, low in the morning, or flat all day, fat
loss is significantly harder forpeople.
Another test is fasting insulin and glucose.
(03:36):
This helps us understand how your body is managing blood
sugar. High fasting insulin equals fat
storage mode and the other testswe always talk about is organic
acid test. This will assess your
mitochondrial energy production,detoxification pathways,
neurotransmitter metabolites anda lot more.
With the date on hand, we personalize a plan that doesn't
(03:58):
tell you eat cleaner, exercise harder.
Instead, we want to support the body from the root.
If cortisol is high, we may supplement with ashwaganda or
rollora to calm the HB axis and lower stress levels.
If thyroid output is low, we maysupport conversion by selenium,
zinc, and vitamin A or use different types of thyroid
(04:19):
supplementation. By insulin, we might use
berberine, chromium, or Ala to improve insulin sensitivity.
For fatigue, mitochondria support like Coq 10, carnitine,
or NAD procures can be helpful too.
We also evaluate nutrient intake.
Is the person eating enough protein?
Are they getting enough fiber and healthy fats?
(04:40):
Are they stuck in a restrictive mindset that's adding to the
problem. A lot of people think eat less
and you'll lose weight, but that's not true.
Here's the truth, you cannot starve your weight into health.
Sustainable fat loss doesn't come from eating less and less,
comes from fuel in the body correctly managing stress,
sleeping well, and aligning yourhormone rhythm.
(05:00):
Eat for energy. That's why we push so hard.
Food tracking, all right, track your food.
See actually how you're eating, see your nutrient levels.
And a lot of people do not know that.
So that's the first step you should take.
Start food tracking food diary. So once our clients start eating
more, especially protein, regulating their blood sugar and
lowering stress with targeted supplementation, weight loss
(05:22):
begins again. But naturally, we're not saying
counting calories don't matter. They do, but they're not the
only factor. Hormones, nutrient density,
inflammation, gut health, and nervous system regulation.
All of our major players. So next time you feel tempted to
cut back even further or adding high intensity workout to your
week, ask yourself, is your bodyin place to burn fat or is it
(05:46):
just trying to survive again? Eat for energy.
Let's talk about something most weight loss programs ignore
entirely, Metabolic flexibility.This is your body's ability to
switch between burning carbohydrates and fat for fuel.
When you're metabolically flexible, you can go several
hours without eating, avoid energy crashes, and tapped in a
stored body fat when needed. When you're inflexible, the
(06:09):
opposite happens. You rely heavily on
carbohydrates, crave food constantly, and struggle with
stubborn fat, especially around the midsection.
This isn't about what you eat, it's about your metabolism
function. So how does metabolic
flexibility even breakdown? Metabolically flexible body
shifts between burning glucose, which is sugar, and fatty acids,
(06:32):
depending on when and what's available.
During a high carb meal, your body efficiently uses glucose
for energy. When you're in a fasted state or
doing in low intensity exercise,it should still be able to
switch to fat burning. But modern lifestyles have
damaged disability. Constant snacking, stress, poor
sleep and ultra processed food trains your body to run almost
(06:54):
exclusively on sugar. Not good.
This creates A dependency that leads to energy crashes, poor
fat burning and will increase inflammation.
It's not about excess weight. It's about foundational issue
with how your body makes energy.Here are common signs of
metabolic inflexibility. You feel shaky, irritable or
angry when you skip meals. You get tired after eating or
(07:17):
need caffeine to function. You crave carbs or sweets daily.
You gain weight easily, especially around the belly.
Your workouts feel harder than they should.
We use simple lab test to detectdysfunction A fasting insulin.
We're looking for healthy levels.
Higher levels mean your body stuck in storage mode and not
accessing fat stores properly. Glyceride to HDL ratio A ratio
(07:39):
above 2 point O suggests poor fat metabolism and insulin
resistance. Hemoglobin A1C and fasting
glucose elevated levels can showpoor blood sugar control even if
you're not a diabetic. Once we identify that someone
metabolically it's inflexible, we shift from eat less, move
more to a plan. Focus on retraining your
metabolism. This doesn't mean cutting out
(08:02):
all the carbs and doing hours ofcardio.
Instead we focus on building metabolic flexibility through
nutrition. Right.
We may start with moderate carb approach that includes quality
protein, healthy fats, slow digesting carbs like root
vegetables and legumes. Overtime we might introduce time
carbohydrates intake and a lot of times we do this around
workouts to enhance glycogen storage and metabolic signaling.
(08:25):
Intermittent fasting can help, but it's not for everyone.
We may recommend a 12 to 14 hourovernight fast just to get
started. Slowly increasing IF energy and
sleep remain stable. For some, especially for those
with adrenal issues of poor sleep, fasting may worsen.
Symptoms we avoid until blood sugar is better managed.
Another one is exercise strategy.
(08:46):
Metabolic and flexibility improves with strength training
and low intensity movement, but high intensity training has its
place. Too much can elevate cortisol
and pair recovery for many clients.
A mix of resistance training three to four times a week,
daily walking, and some facet cardio works pretty well.
Supplements that do help is berberine.
This mimics insulin and improvesglucose uptake and supports A
(09:09):
microbiome diversity. Chromium and alpha lipoic acid
Ala. These help regulate blood sugar
and reduce cravings. L carmatine supports fat
oxidation by transporting fatty acids into the mitochondria for
energy production. Magnesium.
This is required for over 300 enzyme processes, including
those involved in insulin regulation.
(09:31):
Clients often report more stableenergy, fewer cravings, and
improve mental clarity within two to four weeks of improving
metabolic flexibility. And the best part?
Weight loss becomes easier not because they're eating less, but
because their metabolism is finally working for them.
We also explore mitochondria health, which is directly linked
to metabolic flexibility. If you're mitochondria, which is
(09:54):
the energy factors of your cellsare sluggish, fat loss is nearly
impossible. This is where advanced labs like
organic acid tests come in handy.
That OATH test it shows markers related to energy production, B
vitamin status, carnitine levels, and oxidative stress.
In some cases, we may support mitochondria by Coq 10 PQQ be
(10:15):
complex with active forms of methylfolate and
methylcombalamin. It's time to stop blaming
yourself for slow metabolism or constant hunger.
These are not character flaws, they are psychological
adaptations. When your body metabolism
becomes more flexible, everything gets easier.
This is where we need to have a real talk.
Clean aiming is about health badge that most people think it
(10:37):
is. In fact, for many it becomes a
prison. No sugar, no dairy, no gluten,
no grains, no fruit, no oils, nofun.
At first, the strict approach can't feel empowering.
You're eliminating bad foods, right?
You're taking control and often seeing some early weight loss.
But after a few weeks or months,something shifts.
(10:58):
The weight stalls, your energy drops and you feel stressed
every time you eat and your social life disappears.
It's not fun. Clean eating taken to the
extreme can actually harm your metabolism, gut health and
mental well-being. Many of our clients who follow
these restrictive diets long term end up with nutrient
deficiencies from eliminating entire food groups, anxiety
(11:21):
around eating and fear of food, gut imbalances from lack of
fiber diversity, plateaus or rebound weight gain when they
return to normal eating. This hyper focus on clean often
leads to something called orthorexia.
It's an unhealthy obsession while eating pure foods.
And while the intention might berooted in health and result is
(11:42):
stress, rigidity and eventually burnout.
So what's a better approach? We teach clients prioritize
balance, variety and sustainability, not ridges
perfection. This is where a food sensitivity
test might be right for you. How is your body responding to
certain foods? And let's base it off that, you
know, the goals to nourish the body, support the gut health and
(12:04):
reduce stress, not create a lifestyle that's impossible to
maintain. We have to think long term, but
it's another good subject. Let's talk about gut health.
A diverse fed microbiome is essential for weight regulation,
hormone balance and inflammationcontrol.
And your gut bacteria thrive on a wide array of fibers from
fruits, veggies, legumes, whole grains, and even certain dairy
(12:26):
or fermented foods. When your diet becomes too
restrictive, your gut microbiomeloses its diversity.
That can actually promote weightgain, bloating, and low energy.
That's why we run functional tests like comprehensive stool
test to understand the gut flora, look for hidden pathogens
and measure inflammation markers.
Another one is organic acid tests, right?
(12:47):
We want to assess the beneficialbacteria activity.
Yeast overgrowth and short chainfatty acid production may run
even a micronutrient panel to evaluate common deficiency in
iron, magnesium, B12, Z, vitaminA.
These are all crucial for energymetabolism and your immune
function. Once we understand where the
breakdown is, we customize a rebalancing plan.
(13:09):
Here's often what we usually recommend.
Let's reintroduce nourishing foods that have unnecessarily
been eliminated. This could be pasture raised
eggs, Greek yogurt, properly prepared legumes or gluten free
oats. Digestive support like digestive
enzymes, or about any in HCIA. Lot of times we use these for
(13:30):
sluggish digestion or symptoms like bloating after meals.
Probiotic rotation using targeted strains.
Depending on lab finding it depends if we tackle for yeast
or gut lining repair or even soil based products to promote
diversity. Prebiotics are another good one
such as Guam sugar, inolin and resistant starch to feed
beneficial microbiopes and restore balance.
(13:52):
And a big one we always say is stress reduction strategies
during meals because how you eatis just as important as what you
eat. Slow meals, chewing thoroughly,
avoiding eating in a rush are often overlooked but incredibly
impactful. We also look at the food
relationships. As many by now, I do not have a
good relationship with food and is from going through these
(14:13):
issues. That's easy to fully eliminate
things because you're trying to lose weight, but it causes more
problems. So are you labeling foods as
good and bad? Do you feel guilt after eating
carbs? Are you skipping social events
because the food isn't clean enough?
These are all red flags, right? Think of things going on through
your mind. What do you think about Instead
(14:33):
of clean, aim for intelligent eating, a method that works in
your body with your body. This means making sure each male
contains protein, fiber and healthy fats.
Choosing nutrient dense foods 8090% of the time without
stressing over the rest. God, enjoy life.
Still learning to identify how foods make you feel, not just
what someone on Instagram says is healthy.
(14:56):
These different foods and supplements and stuff are not
for everyone. Everybody's individual, so you
can't just blindly follow what'sout there.
Trial and error. But that's where food tracking
comes in again. Start food tracking, food
sensitivity tests, organic acid test, run blood work.
See what your body's actually doing and how you're responding
versus just going off of a fad diet or something You did see on
(15:18):
social media that says Oh yeah like everybody for a while was
eating kale and a lot of people found out kale is very bad for
them specifically. But if they would have blindly
kept eating it, what was it doing to their body?
Even though it's healthy for some, it's not healthy for
everyone. Sometimes the best thing for
your metabolism is actually adding food back in, not taking
more out. We've seen clients start losing
(15:39):
weight after reintroducing root veggies, adding fruit to their
smoothies, and relaxing food rules that are stress on their
nervous system. One client was stuck with the
same weight for about 8 months. She cut out dairy, grains, sugar
and alcohol. Her energy was low, sleep was
poor and she was constantly bloated.
So think she was bloated with eliminating all those things.
(16:03):
After running labs we saw her gut bacteria were depleted.
She had low B12 and low iron. We reintroduced fermented dairy,
added probiotic and used B complex.
Took about four weeks. Her digestion improved, her
energy picked up and the scale started moving again.
That was without changing her workout.
It was without cutting calories.So again, not always food's the
(16:24):
enemy. Food is not the enemy.
In fact, food is often the missing solution when you're
understand how to use it strategically.
Let's talk about what every person and weight loss journey
dreads. The plateau effect.
You've been making changes, seeing results, feeling good,
and then all of a sudden, boom, progress grinds to a halt.
The scale doesn't move. Your clothes feel the same.
(16:47):
You're maybe you're even doing more, eating cleaner, exercising
harder, but nothing's working. Frustrating feeling.
This is where you do not want tobe, right?
And that's where most people panic.
They either double down on restrictions, thinking they need
to tighten up, or throw the towel in all together because
they just want to give up. But here's the truth.
Plateaus are normal. In fact, they're not just
(17:08):
common. They're biological adaption
designed to keep you alive. Here's what's happening behind
the scenes. Your body's incredibly smart
when it detects that you're taking in less energy than
usual. This is usually by eating fewer
calories or expending more energy through exercise, and a
lot of people overdo it on exercise.
It initially starts tapping intothe fat stores.
(17:31):
That's the weight loss we see inthe beginning.
But over time, the body becomes more efficient.
It adapts by slowing down metabolic processes, decreasing
energy output, and conserving resources.
It's often referred as adaptive thermogenesis.
This is your body adjusting to the survive in the famine state.
Other factors can add to the slowdown, such as thyroid
(17:51):
hormone production may drop, especially T3, from the active
form, which regulates metabolism.
Cortisol may rise to stress or overtraining, which signals the
bodies to hold on the fat. Leptin, the hormone that signals
fullness, falls, making you evenhungrier.
Gut function may become impaired, especially if you're
eating less and getting less fiber and variety.
(18:12):
So instead of seeing a plateau as failure, view it as a
message. Your body's telling you
something needs to shift. Not just your willpower, but
your strategy. Step 1.
Reassess. With functional labs, we don't
just guess, we test. If someone hits a plateau on the
program, we often rerun or AD labs to uncover what shifted
under the surface. Some of the go to tests that
(18:35):
comprehensive thyroid panel, TSHfree T3, free T4, reverse T3 and
antibodies and Dutch tests are cortisol tests to understand
your hormone rhythms. GIFX or GI MAP which is a stool
test identify hidden pathogens, dysbiosis or inflammation are
popular organic acid tests to evaluate that mitochondria
(18:55):
function, detox pathways and nutrient needs.
And we may also run that micronutrient panel to
understand deficiencies like zinc, magnesium and Coq 10.
Once we see how the body struggling, we design A support
strategy that meets your currentneeds.
Again, you as a specific individual, not generalized, but
specific to how your body's functioning.
(19:16):
So not just what works in week 1, but beyond Step 2, let's
adjust food and exercise intelligently.
Instead of cutting more caloriesor adding more cardio, we often
do the opposite, Reverse dieting.
This involves slowly increasing your daily calories, often by 50
to 100 per week, while tracking bile feedback like energy, mood
(19:36):
and digestion. This can stimulate leptin,
thyroid and metabolic rate. Again, reverse dieting,
increasing your calories, not decreasing.
Another one would be carb cycling or refeed days.
For those who've been low carbs too long and in strategic car
carbs daily, especially in workout days, can restore
hormone balance and fuel performance.
(19:57):
Another one we'd want to do is change your exercise stimulus.
Swap long cardio for resistance training.
Add restorative movements like walking or yoga.
Sometimes more intensity isn't the answer and you may need
recovery instead. Step 3 would be targeted
supplementation. Certain supplements can nudge
the body out of plateau, especially when pair with data
(20:19):
adaptogens like Rhodiola or Olibasal.
These will help regulate cortisol, Mitochondria support
like Coq 10, PQQ, Istol, carnitine or NAD precursors,
thyroid cofactors like selenium,iodine if indicated, and also
zinc. Digestive aids if bloating or
Constipation or stalling or nutrient absorption issues.
(20:41):
If there's gut inflammation or low beneficial bacteria, we may
also recommend L glutamine to support the gut lining.
Prebiotics defeat beneficial bacteria.
Probiotics tailored to your testresults.
Here's one client example. Sarah, She had lost 20 lbs and
then stalled for three months. Her labs showed low cortisol in
the morning and high cortisol atnight.
She also had poor T3 to T4 conversion and low Shorty chain
(21:05):
fatty acids on her stool Test. We added ashwaganda,
reintroduced carbohydrates, ate dinner, and had her stop high
intensity workouts for two weeks.
What was the result? Or sleep improved, cravings
dropped, and weight loss resumedwithout further restriction.
Again, it wasn't reducing, it was increasing.
Step 4. Let's zoom out.
Sometimes the issue isn't biological, it's behavioral or
(21:27):
emotional. Are you truly consistent?
Are you sleeping well? Have you started sneaking extra
snacks or skipping meals withoutrealizing it?
Is stress quietly sabotaging progress?
Track food, sleep, mood, energy,cravings, bowel movements and
exercise patterns emerge fast when you have that data.
Food tracking is important. Remember, the goal is
(21:49):
imperfection. It's progress with awareness.
Plateaus aren't the enemy. They're your body's way of
communicating with the right tools, functional labs,
strategic nutrition, targeted supplementation, and a dose of
patients you can breakthrough. Let's get into the part of the
weight loss plans completely overlooked your mindset,
emotions, and your identity. This isn't just think positive
(22:13):
and believe in yourself. It's about understanding how
your mental emotional patterns shape your Physiology and
ultimately your ability to lose weight and keep it off.
We work with countless clients who are doing all the right
things, eating well, exercising,taking the right supplements and
still not seeing progress. In nearly every case there was
underlying mental or emotional block.
(22:35):
Fear of being seen or drawn attention, deep rooted identity
are always being the big one or the unhealthy one.
Stress eating or binge restrict cyclings driven by emotions, not
hunger. Subconscious beliefs that
success isn't safe or sustainable.
Trauma that's never been addressed but still drives.
This is where we shift from looking at just the body to
(22:57):
understanding the whole person. We often start by asking clients
these questions. What would change in your life
if the weight came off tomorrow?Are you afraid of being seen in
a new way by your partner, peers, or even yourself?
Do you truly believe you're allowed to feel good and be
healthy? Is food your only source of
comfort, reward, and control? These aren't easy questions, but
(23:19):
they're an open door for real breakthroughs.
From a psychological standpoint,emotional stress triggers the
same Cascada hormones as physical stress.
These can be cortisol spikes, digestion slows, insulin rises,
and your body holds on to weightin a protective mechanism.
It's not a weakness, it's a survival biology.
Chronic emotional stress also effects sleep, appetite
(23:41):
regulation, and mood, all critical for fat loss.
This is why we test not to just validate symptoms, but to see
where your nervous system is andyour brake chemistry may be on a
balance. Some of those labs are that
Dutch test 4 point cortisol. We may even do a
neurotransmitter test here in our O panels.
Melaton markers for circanium rhythm imbalance, micronutrient
(24:03):
testing for B vitamins, magnesium, zinc, Omega threes.
These all support your central nervous systems health.
We may also spot imbalances. We layer targeted support for
gabaethanine, magnesium glycinate for calming anxious
patterns, Sami or even methylated B folate B12 for mood
and motivation. Adaptogens like Rhodiola
(24:25):
Ashwagandha for emotional resilience. 5 HTP or tryptophan
for serotonin support. Again used with caution only
when appropriate. But supplements alone aren't
enough. This is where we bring somatic
practices and nervous system regulation into the equation.
Breath work and vagus nerve exercises to calm that fight or
flight response. Body based therapies like
(24:47):
chiropractic care, massage or EMDR.
Emotional journaling prompts such as what am I afraid will
happen if I succeed? Where did I learn that food
equals comfort or love? What part of me benefits from
staying stuck? We've seen people breakthrough
year long plateaus not just changing their food but by
changing their thoughts. When you stop fighting your body
(25:09):
and start listening, things shift.
Take our client Miguel for example.
He struggled with yo-yo dieting for over a decade.
His lapse were stable and his weight went and budget.
When we dug deeper we found he was raised in a household where
food was love. Not just finishing your plate
was disrespectful, but every time he tried portion control
guilt flooded in. Once he became aware of the
(25:30):
emotional tie we worked on mindful eating, self compassion
and letting go of inherited patterns. 3 weeks later he
started dropping weight for first time in months when no
changes to food or exercise. This is the power of emotional
integration. This doesn't mean you're broken.
It means your nervous system andbrain are trying to protect you
Based on past experiences, when we rewire protection, your body
(25:54):
starts to trust the process again.
Maybe you just need that health coach there for you.
Maybe you need support. To truly achieve sustainable
weight loss, you must address both external plan and internal
reality. No supplement workout or meal
plan cannot work a brain that feels unsafe for changing.
In our practice, we honor both. We use the data from functional
(26:15):
labs that support biochemistry, and we hold space for real
emotional work that changes everything.
As we close out this episode, remember this.
Weight loss isn't just physical.It's deeply tied into how you
feel about yourself, what you'vebeen through, and what you
believe is possible. That sums it up for this
episode. Thanks for turning to mindful
objectives. If today's episode open your
(26:36):
eyes to how complex and personalweight loss really is, know
this. You're not failing.
You're just given incomplete tools.
Real progress comes when you address the full picture.
Your metabolism, your gut, your hormones, your mindset, your
unique biochemistry. At our practice, we combine
functional lab testing, personalized products,
personalized protocols, and targeted supplementations to
(26:58):
help you finally understand yourbody and work with it, not
against it. Visit mindfulobjective.com to
explore our lab kits, schedule free discovery call or access
our practitioner grade supplements.
Always 20% off retail. More affordable than Amazon.
You don't need another diet. You need a strategy that's
tailored for you as individual. If you have a question you'll
(27:21):
answer on future episode, head to mindfulobjective.com/podcast
and submit it. We love to feature you in one of
our episodes. Reminder, the information
provided on this podcast is for educational purposes only.
It's not intended to replace medical care, diagnose any
condition, or serve as individualized health advice.
Always consult your licensed healthcare provider before
(27:42):
making any health decisions. O.
Until next time, remember your body is always communicating.
The key is learning how to listen.
Stay well.
Welcome to Mindful Objective of the podcast, where we uncover
the root causes behind your symptoms and give you practical,
integrative tools to support real healing.
I'm your host, doctor Daniel Spruill, integrative health
practitioner and professor. Today we're tackling weight
loss, which is a subject that's frustrating for many, including
myself. Not just losing a few pounds for
vacation, but creating long termchanges that make your body work
(00:23):
better, feel better, and stay balanced.
There's a lot of noise out there, fad diets, before and
after photos, extreme workouts, and unfortunately a lot of shame
when those things don't work. This episode's about what really
works, what doesn't, and how to understand your body's unique
needs through lab testing, strategic supplementation, and
smarter nutrition, not restriction.
(00:45):
As always, this podcast for educational purposes only.
We do not diagnose, treat or cure any illness or disease.
So let's go ahead and get into it.
The phrase eat less, move more as still one of the most
repeated mantras in weight loss world.
It sounds simple, even logical. After all, if you burn more
calories than you take in, you should lose weight, right?
(01:05):
But in real life, results in modern science tells a different
story. For many people, this basic
equation completely falls apart.It's not because they lack
willpower, it's because their biology is working against them.
So let's go and break it down further.
When you start cutting, caloriesincrease in physical activity.
Your body initially responds. You may lose weight the first
week or two, mostly water or glycogen.
(01:28):
But something shifts. Hunger increases, energy
decreases, your workouts feel harder and cravings start
creeping in. This is in failure and
motivation. It's your body's activating a
survival response. From an evolutionary standpoint,
weight loss signals famine, so your body fights back.
Cortisol levels rise, increasingstress and inflammation rate.
(01:51):
Hormone production drops, especially T3, which is
essential for metabolic rate. Hunger hormones like Kremlin
surge. I'm making this constantly.
Think about food. Another thing is leptin, right?
The hormone that tells your brain you're full falls, meaning
you really feel satisfied. Muscle mass may start breaking
down, reducing metabolic rate even further.
(02:13):
And that's why fasting is not for everybody.
There's a lot of people out there fast a lot and actually
gain weight. This is what's known as adaptive
thermogenis, your body adapting a calorie restriction by
becoming more efficient with fewer resources.
But in practical terms, you burnfewer calories even if you're
doing the same amount of work. And worse, once you return to
(02:34):
normal eating, your metabolism is still suppressed, leading to
rebound weight gain, which is socommon, Many of our clients come
to us after trying every diet imaginable.
They're eating 1200 calories a day, doing fasted cardio,
loading up on caffeine and fat burning supplements, and still
not losing weight. Some aren't even gaining.
Why? Because they're stuck in that
(02:54):
metabolic stress loop. This is where functional lab
testing becomes a game changer. So rather than guessing, we run
targeted panels to see what's really going on.
A full thyroid panel, not just TSH.
This would include free T3, freeT4, reverse T3, and even the
antibodies. Many people are functionally
hypothyroid, meaning their labs are technically normal but still
(03:16):
insufficient for healthy metabolism.
Another one we do is a four point cortisol stress test or
Dutch hormone panel, which map stress hormone rhythm across the
day. If cortisol is dysregulated,
high at night, low in the morning, or flat all day, fat
loss is significantly harder forpeople.
Another test is fasting insulin and glucose.
(03:36):
This helps us understand how your body is managing blood
sugar. High fasting insulin equals fat
storage mode and the other testswe always talk about is organic
acid test. This will assess your
mitochondrial energy production,detoxification pathways,
neurotransmitter metabolites anda lot more.
With the date on hand, we personalize a plan that doesn't
(03:58):
tell you eat cleaner, exercise harder.
Instead, we want to support the body from the root.
If cortisol is high, we may supplement with ashwaganda or
rollora to calm the HB axis and lower stress levels.
If thyroid output is low, we maysupport conversion by selenium,
zinc, and vitamin A or use different types of thyroid
(04:19):
supplementation. By insulin, we might use
berberine, chromium, or Ala to improve insulin sensitivity.
For fatigue, mitochondria support like Coq 10, carnitine,
or NAD procures can be helpful too.
We also evaluate nutrient intake.
Is the person eating enough protein?
Are they getting enough fiber and healthy fats?
(04:40):
Are they stuck in a restrictive mindset that's adding to the
problem. A lot of people think eat less
and you'll lose weight, but that's not true.
Here's the truth, you cannot starve your weight into health.
Sustainable fat loss doesn't come from eating less and less,
comes from fuel in the body correctly managing stress,
sleeping well, and aligning yourhormone rhythm.
(05:00):
Eat for energy. That's why we push so hard.
Food tracking, all right, track your food.
See actually how you're eating, see your nutrient levels.
And a lot of people do not know that.
So that's the first step you should take.
Start food tracking food diary. So once our clients start eating
more, especially protein, regulating their blood sugar and
lowering stress with targeted supplementation, weight loss
(05:22):
begins again. But naturally, we're not saying
counting calories don't matter. They do, but they're not the
only factor. Hormones, nutrient density,
inflammation, gut health, and nervous system regulation.
All of our major players. So next time you feel tempted to
cut back even further or adding high intensity workout to your
week, ask yourself, is your bodyin place to burn fat or is it
(05:46):
just trying to survive again? Eat for energy.
Let's talk about something most weight loss programs ignore
entirely, Metabolic flexibility.This is your body's ability to
switch between burning carbohydrates and fat for fuel.
When you're metabolically flexible, you can go several
hours without eating, avoid energy crashes, and tapped in a
stored body fat when needed. When you're inflexible, the
(06:09):
opposite happens. You rely heavily on
carbohydrates, crave food constantly, and struggle with
stubborn fat, especially around the midsection.
This isn't about what you eat, it's about your metabolism
function. So how does metabolic
flexibility even breakdown? Metabolically flexible body
shifts between burning glucose, which is sugar, and fatty acids,
(06:32):
depending on when and what's available.
During a high carb meal, your body efficiently uses glucose
for energy. When you're in a fasted state or
doing in low intensity exercise,it should still be able to
switch to fat burning. But modern lifestyles have
damaged disability. Constant snacking, stress, poor
sleep and ultra processed food trains your body to run almost
(06:54):
exclusively on sugar. Not good.
This creates A dependency that leads to energy crashes, poor
fat burning and will increase inflammation.
It's not about excess weight. It's about foundational issue
with how your body makes energy.Here are common signs of
metabolic inflexibility. You feel shaky, irritable or
angry when you skip meals. You get tired after eating or
(07:17):
need caffeine to function. You crave carbs or sweets daily.
You gain weight easily, especially around the belly.
Your workouts feel harder than they should.
We use simple lab test to detectdysfunction A fasting insulin.
We're looking for healthy levels.
Higher levels mean your body stuck in storage mode and not
accessing fat stores properly. Glyceride to HDL ratio A ratio
(07:39):
above 2 point O suggests poor fat metabolism and insulin
resistance. Hemoglobin A1C and fasting
glucose elevated levels can showpoor blood sugar control even if
you're not a diabetic. Once we identify that someone
metabolically it's inflexible, we shift from eat less, move
more to a plan. Focus on retraining your
metabolism. This doesn't mean cutting out
(08:02):
all the carbs and doing hours ofcardio.
Instead we focus on building metabolic flexibility through
nutrition. Right.
We may start with moderate carb approach that includes quality
protein, healthy fats, slow digesting carbs like root
vegetables and legumes. Overtime we might introduce time
carbohydrates intake and a lot of times we do this around
workouts to enhance glycogen storage and metabolic signaling.
(08:25):
Intermittent fasting can help, but it's not for everyone.
We may recommend a 12 to 14 hourovernight fast just to get
started. Slowly increasing IF energy and
sleep remain stable. For some, especially for those
with adrenal issues of poor sleep, fasting may worsen.
Symptoms we avoid until blood sugar is better managed.
Another one is exercise strategy.
(08:46):
Metabolic and flexibility improves with strength training
and low intensity movement, but high intensity training has its
place. Too much can elevate cortisol
and pair recovery for many clients.
A mix of resistance training three to four times a week,
daily walking, and some facet cardio works pretty well.
Supplements that do help is berberine.
This mimics insulin and improvesglucose uptake and supports A
(09:09):
microbiome diversity. Chromium and alpha lipoic acid
Ala. These help regulate blood sugar
and reduce cravings. L carmatine supports fat
oxidation by transporting fatty acids into the mitochondria for
energy production. Magnesium.
This is required for over 300 enzyme processes, including
those involved in insulin regulation.
(09:31):
Clients often report more stableenergy, fewer cravings, and
improve mental clarity within two to four weeks of improving
metabolic flexibility. And the best part?
Weight loss becomes easier not because they're eating less, but
because their metabolism is finally working for them.
We also explore mitochondria health, which is directly linked
to metabolic flexibility. If you're mitochondria, which is
(09:54):
the energy factors of your cellsare sluggish, fat loss is nearly
impossible. This is where advanced labs like
organic acid tests come in handy.
That OATH test it shows markers related to energy production, B
vitamin status, carnitine levels, and oxidative stress.
In some cases, we may support mitochondria by Coq 10 PQQ be
(10:15):
complex with active forms of methylfolate and
methylcombalamin. It's time to stop blaming
yourself for slow metabolism or constant hunger.
These are not character flaws, they are psychological
adaptations. When your body metabolism
becomes more flexible, everything gets easier.
This is where we need to have a real talk.
Clean aiming is about health badge that most people think it
(10:37):
is. In fact, for many it becomes a
prison. No sugar, no dairy, no gluten,
no grains, no fruit, no oils, nofun.
At first, the strict approach can't feel empowering.
You're eliminating bad foods, right?
You're taking control and often seeing some early weight loss.
But after a few weeks or months,something shifts.
(10:58):
The weight stalls, your energy drops and you feel stressed
every time you eat and your social life disappears.
It's not fun. Clean eating taken to the
extreme can actually harm your metabolism, gut health and
mental well-being. Many of our clients who follow
these restrictive diets long term end up with nutrient
deficiencies from eliminating entire food groups, anxiety
(11:21):
around eating and fear of food, gut imbalances from lack of
fiber diversity, plateaus or rebound weight gain when they
return to normal eating. This hyper focus on clean often
leads to something called orthorexia.
It's an unhealthy obsession while eating pure foods.
And while the intention might berooted in health and result is
(11:42):
stress, rigidity and eventually burnout.
So what's a better approach? We teach clients prioritize
balance, variety and sustainability, not ridges
perfection. This is where a food sensitivity
test might be right for you. How is your body responding to
certain foods? And let's base it off that, you
know, the goals to nourish the body, support the gut health and
(12:04):
reduce stress, not create a lifestyle that's impossible to
maintain. We have to think long term, but
it's another good subject. Let's talk about gut health.
A diverse fed microbiome is essential for weight regulation,
hormone balance and inflammationcontrol.
And your gut bacteria thrive on a wide array of fibers from
fruits, veggies, legumes, whole grains, and even certain dairy
(12:26):
or fermented foods. When your diet becomes too
restrictive, your gut microbiomeloses its diversity.
That can actually promote weightgain, bloating, and low energy.
That's why we run functional tests like comprehensive stool
test to understand the gut flora, look for hidden pathogens
and measure inflammation markers.
Another one is organic acid tests, right?
(12:47):
We want to assess the beneficialbacteria activity.
Yeast overgrowth and short chainfatty acid production may run
even a micronutrient panel to evaluate common deficiency in
iron, magnesium, B12, Z, vitaminA.
These are all crucial for energymetabolism and your immune
function. Once we understand where the
breakdown is, we customize a rebalancing plan.
(13:09):
Here's often what we usually recommend.
Let's reintroduce nourishing foods that have unnecessarily
been eliminated. This could be pasture raised
eggs, Greek yogurt, properly prepared legumes or gluten free
oats. Digestive support like digestive
enzymes, or about any in HCIA. Lot of times we use these for
(13:30):
sluggish digestion or symptoms like bloating after meals.
Probiotic rotation using targeted strains.
Depending on lab finding it depends if we tackle for yeast
or gut lining repair or even soil based products to promote
diversity. Prebiotics are another good one
such as Guam sugar, inolin and resistant starch to feed
beneficial microbiopes and restore balance.
(13:52):
And a big one we always say is stress reduction strategies
during meals because how you eatis just as important as what you
eat. Slow meals, chewing thoroughly,
avoiding eating in a rush are often overlooked but incredibly
impactful. We also look at the food
relationships. As many by now, I do not have a
good relationship with food and is from going through these
(14:13):
issues. That's easy to fully eliminate
things because you're trying to lose weight, but it causes more
problems. So are you labeling foods as
good and bad? Do you feel guilt after eating
carbs? Are you skipping social events
because the food isn't clean enough?
These are all red flags, right? Think of things going on through
your mind. What do you think about Instead
(14:33):
of clean, aim for intelligent eating, a method that works in
your body with your body. This means making sure each male
contains protein, fiber and healthy fats.
Choosing nutrient dense foods 8090% of the time without
stressing over the rest. God, enjoy life.
Still learning to identify how foods make you feel, not just
what someone on Instagram says is healthy.
(14:56):
These different foods and supplements and stuff are not
for everyone. Everybody's individual, so you
can't just blindly follow what'sout there.
Trial and error. But that's where food tracking
comes in again. Start food tracking, food
sensitivity tests, organic acid test, run blood work.
See what your body's actually doing and how you're responding
versus just going off of a fad diet or something You did see on
(15:18):
social media that says Oh yeah like everybody for a while was
eating kale and a lot of people found out kale is very bad for
them specifically. But if they would have blindly
kept eating it, what was it doing to their body?
Even though it's healthy for some, it's not healthy for
everyone. Sometimes the best thing for
your metabolism is actually adding food back in, not taking
more out. We've seen clients start losing
(15:39):
weight after reintroducing root veggies, adding fruit to their
smoothies, and relaxing food rules that are stress on their
nervous system. One client was stuck with the
same weight for about 8 months. She cut out dairy, grains, sugar
and alcohol. Her energy was low, sleep was
poor and she was constantly bloated.
So think she was bloated with eliminating all those things.
(16:03):
After running labs we saw her gut bacteria were depleted.
She had low B12 and low iron. We reintroduced fermented dairy,
added probiotic and used B complex.
Took about four weeks. Her digestion improved, her
energy picked up and the scale started moving again.
That was without changing her workout.
It was without cutting calories.So again, not always food's the
(16:24):
enemy. Food is not the enemy.
In fact, food is often the missing solution when you're
understand how to use it strategically.
Let's talk about what every person and weight loss journey
dreads. The plateau effect.
You've been making changes, seeing results, feeling good,
and then all of a sudden, boom, progress grinds to a halt.
The scale doesn't move. Your clothes feel the same.
(16:47):
You're maybe you're even doing more, eating cleaner, exercising
harder, but nothing's working. Frustrating feeling.
This is where you do not want tobe, right?
And that's where most people panic.
They either double down on restrictions, thinking they need
to tighten up, or throw the towel in all together because
they just want to give up. But here's the truth.
Plateaus are normal. In fact, they're not just
(17:08):
common. They're biological adaption
designed to keep you alive. Here's what's happening behind
the scenes. Your body's incredibly smart
when it detects that you're taking in less energy than
usual. This is usually by eating fewer
calories or expending more energy through exercise, and a
lot of people overdo it on exercise.
It initially starts tapping intothe fat stores.
(17:31):
That's the weight loss we see inthe beginning.
But over time, the body becomes more efficient.
It adapts by slowing down metabolic processes, decreasing
energy output, and conserving resources.
It's often referred as adaptive thermogenesis.
This is your body adjusting to the survive in the famine state.
Other factors can add to the slowdown, such as thyroid
(17:51):
hormone production may drop, especially T3, from the active
form, which regulates metabolism.
Cortisol may rise to stress or overtraining, which signals the
bodies to hold on the fat. Leptin, the hormone that signals
fullness, falls, making you evenhungrier.
Gut function may become impaired, especially if you're
eating less and getting less fiber and variety.
(18:12):
So instead of seeing a plateau as failure, view it as a
message. Your body's telling you
something needs to shift. Not just your willpower, but
your strategy. Step 1.
Reassess. With functional labs, we don't
just guess, we test. If someone hits a plateau on the
program, we often rerun or AD labs to uncover what shifted
under the surface. Some of the go to tests that
(18:35):
comprehensive thyroid panel, TSHfree T3, free T4, reverse T3 and
antibodies and Dutch tests are cortisol tests to understand
your hormone rhythms. GIFX or GI MAP which is a stool
test identify hidden pathogens, dysbiosis or inflammation are
popular organic acid tests to evaluate that mitochondria
(18:55):
function, detox pathways and nutrient needs.
And we may also run that micronutrient panel to
understand deficiencies like zinc, magnesium and Coq 10.
Once we see how the body struggling, we design A support
strategy that meets your currentneeds.
Again, you as a specific individual, not generalized, but
specific to how your body's functioning.
(19:16):
So not just what works in week 1, but beyond Step 2, let's
adjust food and exercise intelligently.
Instead of cutting more caloriesor adding more cardio, we often
do the opposite, Reverse dieting.
This involves slowly increasing your daily calories, often by 50
to 100 per week, while tracking bile feedback like energy, mood
(19:36):
and digestion. This can stimulate leptin,
thyroid and metabolic rate. Again, reverse dieting,
increasing your calories, not decreasing.
Another one would be carb cycling or refeed days.
For those who've been low carbs too long and in strategic car
carbs daily, especially in workout days, can restore
hormone balance and fuel performance.
(19:57):
Another one we'd want to do is change your exercise stimulus.
Swap long cardio for resistance training.
Add restorative movements like walking or yoga.
Sometimes more intensity isn't the answer and you may need
recovery instead. Step 3 would be targeted
supplementation. Certain supplements can nudge
the body out of plateau, especially when pair with data
(20:19):
adaptogens like Rhodiola or Olibasal.
These will help regulate cortisol, Mitochondria support
like Coq 10, PQQ, Istol, carnitine or NAD precursors,
thyroid cofactors like selenium,iodine if indicated, and also
zinc. Digestive aids if bloating or
Constipation or stalling or nutrient absorption issues.
(20:41):
If there's gut inflammation or low beneficial bacteria, we may
also recommend L glutamine to support the gut lining.
Prebiotics defeat beneficial bacteria.
Probiotics tailored to your testresults.
Here's one client example. Sarah, She had lost 20 lbs and
then stalled for three months. Her labs showed low cortisol in
the morning and high cortisol atnight.
She also had poor T3 to T4 conversion and low Shorty chain
(21:05):
fatty acids on her stool Test. We added ashwaganda,
reintroduced carbohydrates, ate dinner, and had her stop high
intensity workouts for two weeks.
What was the result? Or sleep improved, cravings
dropped, and weight loss resumedwithout further restriction.
Again, it wasn't reducing, it was increasing.
Step 4. Let's zoom out.
Sometimes the issue isn't biological, it's behavioral or
(21:27):
emotional. Are you truly consistent?
Are you sleeping well? Have you started sneaking extra
snacks or skipping meals withoutrealizing it?
Is stress quietly sabotaging progress?
Track food, sleep, mood, energy,cravings, bowel movements and
exercise patterns emerge fast when you have that data.
Food tracking is important. Remember, the goal is
(21:49):
imperfection. It's progress with awareness.
Plateaus aren't the enemy. They're your body's way of
communicating with the right tools, functional labs,
strategic nutrition, targeted supplementation, and a dose of
patients you can breakthrough. Let's get into the part of the
weight loss plans completely overlooked your mindset,
emotions, and your identity. This isn't just think positive
(22:13):
and believe in yourself. It's about understanding how
your mental emotional patterns shape your Physiology and
ultimately your ability to lose weight and keep it off.
We work with countless clients who are doing all the right
things, eating well, exercising,taking the right supplements and
still not seeing progress. In nearly every case there was
underlying mental or emotional block.
(22:35):
Fear of being seen or drawn attention, deep rooted identity
are always being the big one or the unhealthy one.
Stress eating or binge restrict cyclings driven by emotions, not
hunger. Subconscious beliefs that
success isn't safe or sustainable.
Trauma that's never been addressed but still drives.
This is where we shift from looking at just the body to
(22:57):
understanding the whole person. We often start by asking clients
these questions. What would change in your life
if the weight came off tomorrow?Are you afraid of being seen in
a new way by your partner, peers, or even yourself?
Do you truly believe you're allowed to feel good and be
healthy? Is food your only source of
comfort, reward, and control? These aren't easy questions, but
(23:19):
they're an open door for real breakthroughs.
From a psychological standpoint,emotional stress triggers the
same Cascada hormones as physical stress.
These can be cortisol spikes, digestion slows, insulin rises,
and your body holds on to weightin a protective mechanism.
It's not a weakness, it's a survival biology.
Chronic emotional stress also effects sleep, appetite
(23:41):
regulation, and mood, all critical for fat loss.
This is why we test not to just validate symptoms, but to see
where your nervous system is andyour brake chemistry may be on a
balance. Some of those labs are that
Dutch test 4 point cortisol. We may even do a
neurotransmitter test here in our O panels.
Melaton markers for circanium rhythm imbalance, micronutrient
(24:03):
testing for B vitamins, magnesium, zinc, Omega threes.
These all support your central nervous systems health.
We may also spot imbalances. We layer targeted support for
gabaethanine, magnesium glycinate for calming anxious
patterns, Sami or even methylated B folate B12 for mood
and motivation. Adaptogens like Rhodiola
(24:25):
Ashwagandha for emotional resilience. 5 HTP or tryptophan
for serotonin support. Again used with caution only
when appropriate. But supplements alone aren't
enough. This is where we bring somatic
practices and nervous system regulation into the equation.
Breath work and vagus nerve exercises to calm that fight or
flight response. Body based therapies like
(24:47):
chiropractic care, massage or EMDR.
Emotional journaling prompts such as what am I afraid will
happen if I succeed? Where did I learn that food
equals comfort or love? What part of me benefits from
staying stuck? We've seen people breakthrough
year long plateaus not just changing their food but by
changing their thoughts. When you stop fighting your body
(25:09):
and start listening, things shift.
Take our client Miguel for example.
He struggled with yo-yo dieting for over a decade.
His lapse were stable and his weight went and budget.
When we dug deeper we found he was raised in a household where
food was love. Not just finishing your plate
was disrespectful, but every time he tried portion control
guilt flooded in. Once he became aware of the
(25:30):
emotional tie we worked on mindful eating, self compassion
and letting go of inherited patterns. 3 weeks later he
started dropping weight for first time in months when no
changes to food or exercise. This is the power of emotional
integration. This doesn't mean you're broken.
It means your nervous system andbrain are trying to protect you
Based on past experiences, when we rewire protection, your body
(25:54):
starts to trust the process again.
Maybe you just need that health coach there for you.
Maybe you need support. To truly achieve sustainable
weight loss, you must address both external plan and internal
reality. No supplement workout or meal
plan cannot work a brain that feels unsafe for changing.
In our practice, we honor both. We use the data from functional
(26:15):
labs that support biochemistry, and we hold space for real
emotional work that changes everything.
As we close out this episode, remember this.
Weight loss isn't just physical.It's deeply tied into how you
feel about yourself, what you'vebeen through, and what you
believe is possible. That sums it up for this
episode. Thanks for turning to mindful
objectives. If today's episode open your
(26:36):
eyes to how complex and personalweight loss really is, know
this. You're not failing.
You're just given incomplete tools.
Real progress comes when you address the full picture.
Your metabolism, your gut, your hormones, your mindset, your
unique biochemistry. At our practice, we combine
functional lab testing, personalized products,
personalized protocols, and targeted supplementations to
(26:58):
help you finally understand yourbody and work with it, not
against it. Visit mindfulobjective.com to
explore our lab kits, schedule free discovery call or access
our practitioner grade supplements.
Always 20% off retail. More affordable than Amazon.
You don't need another diet. You need a strategy that's
tailored for you as individual. If you have a question you'll
(27:21):
answer on future episode, head to mindfulobjective.com/podcast
and submit it. We love to feature you in one of
our episodes. Reminder, the information
provided on this podcast is for educational purposes only.
It's not intended to replace medical care, diagnose any
condition, or serve as individualized health advice.
Always consult your licensed healthcare provider before
(27:42):
making any health decisions. O.
Until next time, remember your body is always communicating.
The key is learning how to listen.
Stay well.
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