April 25, 2025 • 18 mins
Unlock the secrets to a healthier, more energized lifestyle by optimizing your metabolism with guidance from Dr. Damaris Murillo-Grossman, author of "Metabolism Boost: Quick Tips for Busy Parents." Discover the transformative potential of lean proteins and leafy greens in enhancing your body's energy levels while minimizing inflammation. Navigate the complexities of meal timing and nutritional metabolism, and learn how to maintain balanced eating habits amidst the chaos of daily life.
Join us as we explore effective strategies to boost your metabolism through lifestyle tweaks, insightful hormone discussions, and stress management techniques. Dr. Grossman shares her expertise on the benefits of smaller, frequent meals, and the power of high-intensity interval training (HIIT) for busy parents. We also delve into the critical role of rest, recovery, and how stress impacts fat storage. Unravel the powerful connection between gut health and hormones, and leave with practical tools to manage stress and nutrition mindfully, empowering you to make small, sustainable changes for lasting health improvements.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Ever feel like your metabolism is kind of like
hitting the snooze button whilelife's stuck on fast forward.
Speaker 2 (00:04):
Yeah, yeah.
Speaker 1 (00:06):
Especially with the kids work and like just getting
dinner on the table every night.
It's like finding time to workout is a whole thing in itself.
Speaker 2 (00:16):
Right.
Speaker 1 (00:17):
But you know what we're diving into this really
cool book today?
Speaker 2 (00:19):
Yeah.
Speaker 1 (00:20):
I think it might have the answers to like unlocking
our metabolisms even when we'resuper busy.
Speaker 2 (00:25):
You're talking about Metabolism Boost.
Quick Tips for Busy Parents byDr Damaris Murillo-Grossman.
Speaker 1 (00:32):
Yes, yeah, exactly that one.
And forget about reading thewhole thing.
We're just, you know, cherrypicking the juiciest bits Okay,
especially from those first fewchapters, and get this.
I was actually surprised bysome of the stuff in here.
It's not all like the same olddiet and exercise stuff.
Yeah, we're talking about likesurprising foods we're going to
(00:57):
get into hormones and get this,even the gut microbiome.
Speaker 2 (00:58):
Wow Right, how cool is that?
Yeah, it's.
It's interesting because people, I think, often forget that our
metabolism is always likeswitched on you know it's
working behind the scenes.
It's not just when we're, youknow, hitting the gym or
anything.
Speaker 1 (01:07):
That's so true.
We're so quick to beatourselves up over that extra
slice of pizza, but we neverlike stop and appreciate all the
amazing things our bodies aredoing every second of the day.
And get this Dr Grossman.
She says that if we understandour own metabolism, like our own
unique metabolism, that couldbe a total game changer.
Speaker 2 (01:28):
Yeah, absolutely.
It's like having you know thecheat codes to your own, like
energy factory.
Speaker 1 (01:33):
Right.
Speaker 2 (01:34):
And thankfully you know there are some things we
can control, like our lifestylechoices, even if we can't change
things, like you know, our ageor our genetics.
Speaker 1 (01:42):
OK, see, that's empowering.
Speaker 2 (01:43):
Yeah.
Speaker 1 (01:44):
I like that.
So let's talk food, because thebook dives into what Dr
Grossman calls nutritionalmetabolism.
Ooh, it sounds very official.
Speaker 2 (01:54):
Yeah, it does, doesn't it?
It's basically just, you know,making sure that you're choosing
foods that actually fuel yourbody properly and efficiently,
not just adding empty calories.
Speaker 1 (02:09):
You know you wouldn't put like the wrong fuel in a
really high performance car,would you?
That's a good point.
I never thought of it like thatRight, and I got to admit I had
a bit of an aha moment when Iwas reading about lean protein.
I know it's good for you, but Inever knew it actually took
more energy to digest, likecompared to carbs or fats.
Speaker 2 (02:24):
Yeah, it's true, it's called the thermic effect of
food.
So with protein you can burn upto 30% of the calories just
from digesting it.
Speaker 1 (02:32):
Whoa, no way.
Yeah.
So more protein, more calorieburn, even when I'm just like
living my life, sign me up.
Speaker 2 (02:40):
Exactly.
Speaker 1 (02:41):
Okay, I have to confess, when I saw leafy greens
on the list of metabolismboosting foods, I was like here
we go again.
Like we all know, veggies aregood for you, but is there
something like else going onthere?
Speaker 2 (02:53):
There is yeah, it's not just about you know all the
vitamins and minerals.
They're great, but leafy greenshave these powerful compounds
that can actually help reduceinflammation in your body, which
can, like, directly impact yourmetabolism.
Speaker 1 (03:07):
Interesting, yeah, so it's like they're doing double
duty they're fueling us up, butthey're also keeping things
running smoothly.
I also want to talk about mealtiming, because that's something
I constantly struggle with.
Speaker 2 (03:16):
Yeah.
Speaker 1 (03:17):
Like how often you're eating when you're eating.
Speaker 2 (03:19):
Yeah, it's so crucial , especially with like a busy
schedule.
You know it's easy to just skipmeals entirely or just like
completely overeat when youfinally have a second, and that
just wreaks havoc on your bloodsugar levels.
Speaker 1 (03:32):
Okay, so what's the secret?
What are we supposed to do?
Speaker 2 (03:35):
Well, Dr Grossman, she's a big advocate for having
smaller, more frequent meals andsnacks throughout the day.
Speaker 1 (03:41):
Interesting, yeah.
So instead of those three bigmeals, it's more about like
keeping your metabolism, keepingthat engine humming with just
like a steady stream of goodfuel all day.
Speaker 2 (03:53):
Exactly, exactly, and it helps to stabilize your
blood sugar levels so you don'thave those like energy crashes
that make you just want to grab,you know, sugary snacks and
stuff.
Speaker 1 (04:02):
Right, right.
Speaker 2 (04:03):
It's all about that consistent energy, rather than
like those peaks and dipsthroughout the day.
Speaker 1 (04:08):
OK, that makes a lot of sense.
Now, I know we've only justlike scratched the surface here,
but I'm already feeling kind ofinspired to make some changes.
Speaker 2 (04:15):
Yeah.
Speaker 1 (04:15):
OK, so let's, let's talk about exercise, right?
I kind of have like a love haterelationship with that word.
Speaker 2 (04:21):
Yeah.
Speaker 1 (04:22):
Especially, as you know, a busy parent.
Love-hate relationship withthat word.
Yeah, especially, as you know,a busy parent.
But Dr Grossman actually has awhole chapter about this she
does.
It's called Effective Workoutsfor Busy Parents.
Speaker 2 (04:32):
Okay.
Speaker 1 (04:33):
Which honestly felt like a breath of fresh air.
Speaker 2 (04:35):
Yeah, it's encouraging right To know that
you don't have to like join agym or spend hours and hours.
Yes.
Speaker 1 (04:41):
To actually make a difference.
Speaker 2 (04:42):
Exactly.
Speaker 1 (04:43):
And the interesting thing here is that even those
like really short bursts ofactivity can have a positive
impact on your metabolism.
Speaker 2 (04:50):
That's good to hear, because sometimes honestly, even
just thinking about working outis exhausting in itself.
Speaker 1 (04:56):
Totally, totally, but one of the things that she
mentions is HII.
Speaker 2 (05:00):
Okay.
Speaker 1 (05:01):
High intensity interval training.
Okay high intensity intervaltraining, which is, I think, a
really amazing option if you'rebusy, because it's these short
bursts of intense exercise, butwith recovery periods in between
.
Speaker 2 (05:15):
Okay.
Speaker 1 (05:15):
So we're talking 20 to 30 minutes a few times a week
.
Speaker 2 (05:19):
Okay, that feels doable Right.
What is it about HIIT, though?
What makes it so magical forour metabolism?
Speaker 1 (05:26):
So one word Hi, after burn, after burn.
Speaker 2 (05:29):
Yeah, so HIIT triggers something called EPIOC.
Speaker 1 (05:33):
Okay.
Speaker 2 (05:33):
Which is excess post-exercise oxygen consumption
.
Basically, it just means thatyour body continues to burn
calories at a higher rate WowEven after you finished
exercising.
Speaker 1 (05:44):
Wait, seriously, so I can like be done with my
workout.
Speaker 2 (05:48):
Yeah.
Speaker 1 (05:48):
And my body's still like torching calories.
Speaker 2 (05:51):
In the background, yeah, that's amazing.
Speaker 1 (05:53):
Yeah, and my body's still like torching calories In
the background.
Yeah, that's amazing.
Speaker 2 (05:54):
Right.
Speaker 1 (05:54):
Okay, I'm, I'm sold.
Speaker 2 (05:56):
Yeah.
Speaker 1 (05:56):
But what about?
What about rest and recovery?
Speaker 2 (05:59):
Yes.
Speaker 1 (05:59):
Because, realistically, how crucial is
that in all of this?
Speaker 2 (06:03):
It's.
It's just as important as theworkouts themselves.
Speaker 1 (06:06):
Really.
Speaker 2 (06:06):
Oh, yeah, like too much of a good thing you know,
you can overdo it.
Overtraining without enoughrest can actually like backfire.
It can lead to fatigue andinjuries.
It can even like mess with yourhormones, which can then, you
know, have a knock on effect onyour metabolism.
Speaker 1 (06:22):
Of course it's all connected, right.
Speaker 2 (06:24):
It is yeah.
Speaker 1 (06:24):
Okay, so we need to be treating rest like it's like
an essential part of this plan.
Speaker 2 (06:29):
Absolutely yeah.
Treat it like a necessity, notlike Not a luxury.
Exactly.
Speaker 1 (06:33):
Yeah, when I have time, you know.
Speaker 2 (06:34):
Exactly.
Speaker 1 (06:35):
Which, who has time for that, speaking of things
that are all connected hormones.
Speaker 2 (06:41):
Okay.
Speaker 1 (06:41):
That was, I'll admit, like that was the part of the
book that I was like ooh, thisfeels a little daunting to me.
Speaker 2 (06:47):
Yeah.
Speaker 1 (06:48):
Hormones.
That's a lot Gut health, likeit all felt very complex.
Speaker 2 (06:51):
Yeah, it can be.
It's a lot to unpack.
Speaker 1 (06:53):
Yeah.
Speaker 2 (06:54):
But I think she actually does a really good job
of breaking it down.
Speaker 1 (06:57):
She does.
Speaker 2 (06:57):
And making it kind of surprisingly accessible.
Speaker 1 (07:00):
She does, yeah, okay, so let's let's start with the
hormones, because how do they,how do they even play into this?
Like, how do hormones actuallyaffect our metabolism?
Speaker 2 (07:10):
How do hormones actually affect our metabolism.
So I mean hormones essentiallyare like these messengers that
are regulating.
You know pretty much everythingthat happens in your body,
right, and that includes yourmetabolism.
So you know we've talked aboutinsulin and how that impacts.
You know blood sugar controland things like that.
But there are other hormones aswell.
You know you've got cortisol,which is like our stress hormone
(07:31):
.
Speaker 1 (07:31):
Yeah, yeah, cortisol.
Cortisol and I are very wellacquainted.
Speaker 2 (07:34):
Right, and I think you know, especially as a parent
, it's very easy to feelconstantly stressed.
Speaker 1 (07:40):
Right.
Speaker 2 (07:42):
But the thing with cortisol is when you're you know
, chronically stressed.
Speaker 1 (07:47):
Right.
Speaker 2 (07:47):
And those cortisol levels are elevated.
That can actually lead to yourbody storing more fat,
particularly around like yourmidsection.
Speaker 1 (07:55):
See, that explains a lot, right?
It's almost like our bodies arelike hardwired to hold onto fat
when we're stressed Totally,which probably made a lot of
sense, you know, back in thecaveman days.
Speaker 2 (08:07):
Right.
Speaker 1 (08:07):
But not so much now, when it's just like a constant.
Speaker 2 (08:11):
Yeah, when it's like oh, your everyday life, exactly
right yeah.
Speaker 1 (08:14):
And then there's the thyroid as well.
Speaker 2 (08:17):
Yeah.
Speaker 1 (08:17):
Which produces hormones, which again directly
impact metabolism.
Speaker 2 (08:20):
Exactly, exactly, and that's one of those things you
know, if you have like anoveractive thyroid or an
underactive thyroid that canreally impact everything Like
from your weight to your energylevels, to even like your mood.
Speaker 1 (08:35):
Wow, your thyroid is like a real multitasker.
Speaker 2 (08:39):
It is.
It does a lot.
Speaker 1 (08:40):
It really does.
And this is where things getreally interesting, because she
starts to connect the dotsbetween our hormones and wait
for it gut health.
Speaker 2 (08:52):
Yes.
Speaker 1 (08:54):
And I'm going to be honest, like I always kind of
thought that gut health was alittle bit of a like a buzzword,
like a trendy thing to say, butit turns out all of those like
trillions of bacteria that areliving in our digestive tract.
Speaker 2 (09:09):
Your gut microbiome.
Speaker 1 (09:10):
Our gut microbiome.
It's like this whole otherworld that's going on inside of
us.
Speaker 2 (09:15):
Yeah, it's a whole ecosystem that's impacting so
much more than just like ourdigestion, which I think is what
people think about.
Speaker 1 (09:22):
It's a metropolis.
Speaker 2 (09:23):
A metropolis Right.
It's crazy, it's wild.
Speaker 1 (09:26):
Okay.
So if we, if we like, zoom inon that for a second.
Okay, our gut microbiome how isthat actually impacting our
metabolism?
Speaker 2 (09:34):
So this is where I think it gets really fascinating
.
So these little bacteria, thesemicrobes in our gut.
Speaker 1 (09:40):
Yeah.
Speaker 2 (09:40):
They actually produce some of the same hormones that
our bodies do.
Speaker 1 (09:43):
What.
Speaker 2 (09:44):
Yeah, including ones that regulate metabolism and
appetite?
No way.
Speaker 1 (09:49):
Yeah, so it's like we have this like internal
dialogue going on.
Speaker 2 (09:53):
Right.
Speaker 1 (09:54):
Between, like our hormones and our gut bacteria.
Speaker 2 (09:57):
Yeah.
Speaker 1 (09:57):
It's all like kind of feeding into influencing each
other.
Yeah, Metabolism, yeah.
And what happens then whenthings get out of whack?
Speaker 2 (10:05):
Right.
Well, that's when you startgetting into things like
metabolic syndrome.
Ok, you know she talks aboutbook.
Speaker 1 (10:10):
Metabolic syndrome.
See, now, that sounds a littleominous.
Speaker 2 (10:13):
That does sound a bit scary, yeah.
Speaker 1 (10:15):
Is it as?
Is it as scary as it sounds?
Metabolic syndrome?
See, no, that sounds a littleominous.
Speaker 2 (10:23):
It does sound a bit scary yeah.
Speaker 1 (10:24):
Is it as?
Is it as scary as it sounds?
Speaker 2 (10:27):
It's.
It's definitely a seriouscondition.
Speaker 1 (10:30):
Okay.
Speaker 2 (10:30):
But the good news is that you know making changes to
your lifestyle can actually makea big difference.
Speaker 1 (10:35):
Okay, so less like doom and gloom.
Speaker 2 (10:38):
Yeah, yeah.
Speaker 1 (10:39):
More like a wake up call.
Speaker 2 (10:40):
Yeah, I think that's a good way to put it.
Speaker 1 (10:42):
Okay.
Speaker 2 (10:42):
So metabolic syndrome ?
It basically means that youhave an increased risk of you
know.
Speaker 1 (10:48):
Of what?
Speaker 2 (10:49):
Heart disease, stroke , type 2 diabetes, things that
you don't really want.
Speaker 1 (10:53):
No, not really.
Speaker 2 (10:54):
But it's not like one thing, it's a cluster of
different things.
So it's like having high bloodpressure, high blood sugar.
You know, maybe carrying a bitof extra weight around your
middle and your cholesterollevels might be a bit out of
whack.
So a few things that we want tokind of Keep in check.
Speaker 1 (11:10):
Right, yeah, I think we can all agree.
Those are all things that wewant to keep in check, but
thankfully, dr Grossman, shedoesn't just like leave us
hanging.
She gives us an action plan.
Speaker 2 (11:19):
She does, yeah, she does, and she.
She boils it down to thesethree like key takeaways which I
think are really, reallyhelpful, especially for, you
know, busy parents like yourself.
Speaker 1 (11:29):
Lay it on me, I'm ready.
Speaker 2 (11:31):
OK, so number one.
Speaker 1 (11:32):
OK.
Prioritize real food on me, I'mready, okay.
So number one prioritize realfood.
Okay, that that sounds good,but I feel like real food.
Speaker 2 (11:41):
that can be kind of vague, it can.
Speaker 1 (11:42):
Like what are we really talking about here?
Speaker 2 (11:44):
So, basically, as much as you can, focus on whole
unprocessed foods, things like,you know, fruits, vegetables,
lean protein, healthy fats.
Those are like.
Speaker 1 (11:55):
Those are the things.
Speaker 2 (11:56):
The real MVPs, those are your rock stars, and I think
this is where, even if it'sjust like a little bit of
planning, can go a really longway.
Speaker 1 (12:05):
Tell me about it.
I feel like meal planning as aparent is like its own separate
job.
It is.
Speaker 2 (12:11):
It is, I feel your pain its own separate job it is.
It is, I feel your pain.
But I think, even just like youknow, sitting down on a Sunday
night and just jotting down somemeal ideas, or you know
prepping some healthy snacks inadvance so they're ready to go
Right, those little things canjust make such a difference when
you're, you know, time crunchedduring the week.
Speaker 1 (12:30):
It's about setting yourself up for success.
Speaker 2 (12:32):
Totally.
Speaker 1 (12:32):
If I've got those good choices ready to go in my
fridge, I'm less likely to, youknow, go for the cookies when,
like that afternoon, slump hits.
Speaker 2 (12:40):
Exactly, exactly.
And that kind of brings us totakeaway number two, which is
all about moving your body dailyand again, you know, it doesn't
have to be this like big, crazyworkout routine.
Speaker 1 (12:52):
Please no, as if I have time for that.
This like big, crazy workoutroutine Please no, as if I have
time for that.
But no, like seriously.
Are you saying that thoselittle like bursts of activity
throughout the day can actuallymake a?
Speaker 2 (13:00):
difference?
Oh, absolutely they do.
Yeah, it's like think of it astrying to like sneak in movement
wherever you.
Can, you know, take the stairsinstead of the elevator park a
little bit further away from thegrocery store.
Speaker 1 (13:13):
Right right, right have Elevator.
Speaker 2 (13:14):
Yeah, park a little bit further away from the
grocery store, right, right,right, have a dance party with
your kids in the living room.
You know it all counts.
Speaker 1 (13:18):
I love that.
Okay, so make it fun.
Speaker 2 (13:20):
Yeah, exactly.
Speaker 1 (13:21):
And like, fit it into my day.
Okay, I like it.
Speaker 2 (13:27):
Okay, so takeaway number three.
Takeaway number three is allabout stress management.
Speaker 1 (13:30):
Oh, stress management , the like the ever present.
Speaker 2 (13:37):
The thing that I feel like it's like trying to juggle
.
Speaker 1 (13:39):
Yeah, water balloons Right.
Why riding a unicycle Like it'sdoable?
Speaker 2 (13:42):
You can do it, but it's messy.
It's going to be messy.
Speaker 1 (13:45):
Right, OK so, but stress management like why?
Speaker 2 (13:49):
Well, I think this is something that people often
overlook, you know we thinkabout.
You know the food we're eatingand the exercise, but stress
management is really important,and not just for you know, like
feeling calmer, although that'sa bonus, but it actually really
impacts your metabolic health aswell.
Speaker 1 (14:05):
Okay.
Speaker 2 (14:06):
Because remember cortisol.
Speaker 1 (14:08):
Cortisol?
Yes, Not friend cortisol, thestress hormone Right.
Speaker 2 (14:11):
Keeping your stress levels managed can really help
to keep those levels in checkRight.
Keeping your stress levelsmanaged can really help to keep
those levels in check Right,which can then support you know
healthy blood sugar levels.
Speaker 1 (14:21):
You know a healthy gut as well.
Speaker 2 (14:22):
It really, it really is all connected, isn't it?
Speaker 1 (14:25):
It is.
It's all connected yeah.
Speaker 2 (14:27):
It's overwhelming, like when I'm feeling stressed.
I'm not thinking about you know, taking a deep breath, but are
there any like?
Are there any like real, likestress management tools or
techniques?
Speaker 1 (14:41):
Yeah, yeah, for sure, for sure.
And she talks about mindfulness, Okay, and, and again, it
doesn't have to be anythingreally complicated, you know.
Even if it's just like taking afew deep breaths, just being
present in the moment, thosethings can actually make a big
difference.
And spending time in nature, Ithink, is another one that she
(15:01):
talks about.
Yeah, I'm on board with thatthat has like incredible
benefits for both your likemental and your physical
well-being.
I know that I always just feelmore like centered and calm
After, even just like a walk inthe park.
Speaker 2 (15:17):
Totally, totally yeah .
Speaker 1 (15:19):
You know what I mean.
Speaker 2 (15:19):
And sometimes that's all it takes, yeah, is just to
kind of shift your mindset alittle bit and just kind of
reset those, those stress levels.
Speaker 1 (15:27):
Amazing, wow, ok, this has been, this has been an
eye-opening deep dive.
We've covered so much from,like the actual science of
metabolism.
They have To like tips forpeople like me who, like barely
have time to, you know, brushtheir hair in the morning, right
, let alone like, do a two-hourworkout.
But I do feel like I don't know.
(15:48):
It's kind of empowering.
Speaker 2 (15:49):
Yeah.
Speaker 1 (15:50):
To know that even those small changes, if we do
them consistently.
Speaker 2 (15:54):
Consistently is key.
Speaker 1 (15:55):
Can actually like make a big difference.
Speaker 2 (15:58):
It's not about you know, those big, drastic,
changes.
Speaker 1 (16:01):
Right.
Speaker 2 (16:02):
That you're not going to stick to.
Right, it's about making thosesmall sustainable changes that
you can actually fit into yourlife.
Speaker 1 (16:08):
Yes, yeah, Love it, Okay.
Well, that was metabolism boostQuick tips for busy parents.
That was metabolism boost quicktips for busy parents.
But here's a final thought forour listeners, for you guys,
because you know we talked a lotabout the physical side of
things.
Speaker 2 (16:21):
Yeah.
Speaker 1 (16:21):
The food we eat, the exercise we do, how to manage
stress, all that stuff Right.
But I think we all know likefood, especially as parents.
Speaker 2 (16:29):
Yes.
Speaker 1 (16:30):
Can be about so much more than that.
Oh, absolutely it can be aboutcomfort Totally.
It can be about so much morethan that, right?
Oh, absolutely yeah, it can beabout comfort Totally.
It can be about emotions, likeit can even be like a reward.
Speaker 2 (16:39):
Oh, 100% yeah.
Speaker 1 (16:40):
You know.
So my question for you guyslistening is how much do you
think our mindset and our, likeour relationship with food, how
much does that play into all ofthis as well, along with all the
practical stuff?
Just something to think about,as you.
Ever feel like your metabolism is kind of like
hitting the snooze button whilelife's stuck on fast forward.
Speaker 2 (00:04):
Yeah, yeah.
Speaker 1 (00:06):
Especially with the kids work and like just getting
dinner on the table every night.
It's like finding time to workout is a whole thing in itself.
Speaker 2 (00:16):
Right.
Speaker 1 (00:17):
But you know what we're diving into this really
cool book today?
Speaker 2 (00:19):
Yeah.
Speaker 1 (00:20):
I think it might have the answers to like unlocking
our metabolisms even when we'resuper busy.
Speaker 2 (00:25):
You're talking about Metabolism Boost.
Quick Tips for Busy Parents byDr Damaris Murillo-Grossman.
Speaker 1 (00:32):
Yes, yeah, exactly that one.
And forget about reading thewhole thing.
We're just, you know, cherrypicking the juiciest bits Okay,
especially from those first fewchapters, and get this.
I was actually surprised bysome of the stuff in here.
It's not all like the same olddiet and exercise stuff.
Yeah, we're talking about likesurprising foods we're going to
(00:57):
get into hormones and get this,even the gut microbiome.
Speaker 2 (00:58):
Wow Right, how cool is that?
Yeah, it's.
It's interesting because people, I think, often forget that our
metabolism is always likeswitched on you know it's
working behind the scenes.
It's not just when we're, youknow, hitting the gym or
anything.
Speaker 1 (01:07):
That's so true.
We're so quick to beatourselves up over that extra
slice of pizza, but we neverlike stop and appreciate all the
amazing things our bodies aredoing every second of the day.
And get this Dr Grossman.
She says that if we understandour own metabolism, like our own
unique metabolism, that couldbe a total game changer.
Speaker 2 (01:28):
Yeah, absolutely.
It's like having you know thecheat codes to your own, like
energy factory.
Speaker 1 (01:33):
Right.
Speaker 2 (01:34):
And thankfully you know there are some things we
can control, like our lifestylechoices, even if we can't change
things, like you know, our ageor our genetics.
Speaker 1 (01:42):
OK, see, that's empowering.
Speaker 2 (01:43):
Yeah.
Speaker 1 (01:44):
I like that.
So let's talk food, because thebook dives into what Dr
Grossman calls nutritionalmetabolism.
Ooh, it sounds very official.
Speaker 2 (01:54):
Yeah, it does, doesn't it?
It's basically just, you know,making sure that you're choosing
foods that actually fuel yourbody properly and efficiently,
not just adding empty calories.
Speaker 1 (02:09):
You know you wouldn't put like the wrong fuel in a
really high performance car,would you?
That's a good point.
I never thought of it like thatRight, and I got to admit I had
a bit of an aha moment when Iwas reading about lean protein.
I know it's good for you, but Inever knew it actually took
more energy to digest, likecompared to carbs or fats.
Speaker 2 (02:24):
Yeah, it's true, it's called the thermic effect of
food.
So with protein you can burn upto 30% of the calories just
from digesting it.
Speaker 1 (02:32):
Whoa, no way.
Yeah.
So more protein, more calorieburn, even when I'm just like
living my life, sign me up.
Speaker 2 (02:40):
Exactly.
Speaker 1 (02:41):
Okay, I have to confess, when I saw leafy greens
on the list of metabolismboosting foods, I was like here
we go again.
Like we all know, veggies aregood for you, but is there
something like else going onthere?
Speaker 2 (02:53):
There is yeah, it's not just about you know all the
vitamins and minerals.
They're great, but leafy greenshave these powerful compounds
that can actually help reduceinflammation in your body, which
can, like, directly impact yourmetabolism.
Speaker 1 (03:07):
Interesting, yeah, so it's like they're doing double
duty they're fueling us up, butthey're also keeping things
running smoothly.
I also want to talk about mealtiming, because that's something
I constantly struggle with.
Speaker 2 (03:16):
Yeah.
Speaker 1 (03:17):
Like how often you're eating when you're eating.
Speaker 2 (03:19):
Yeah, it's so crucial , especially with like a busy
schedule.
You know it's easy to just skipmeals entirely or just like
completely overeat when youfinally have a second, and that
just wreaks havoc on your bloodsugar levels.
Speaker 1 (03:32):
Okay, so what's the secret?
What are we supposed to do?
Speaker 2 (03:35):
Well, Dr Grossman, she's a big advocate for having
smaller, more frequent meals andsnacks throughout the day.
Speaker 1 (03:41):
Interesting, yeah.
So instead of those three bigmeals, it's more about like
keeping your metabolism, keepingthat engine humming with just
like a steady stream of goodfuel all day.
Speaker 2 (03:53):
Exactly, exactly, and it helps to stabilize your
blood sugar levels so you don'thave those like energy crashes
that make you just want to grab,you know, sugary snacks and
stuff.
Speaker 1 (04:02):
Right, right.
Speaker 2 (04:03):
It's all about that consistent energy, rather than
like those peaks and dipsthroughout the day.
Speaker 1 (04:08):
OK, that makes a lot of sense.
Now, I know we've only justlike scratched the surface here,
but I'm already feeling kind ofinspired to make some changes.
Speaker 2 (04:15):
Yeah.
Speaker 1 (04:15):
OK, so let's, let's talk about exercise, right?
I kind of have like a love haterelationship with that word.
Speaker 2 (04:21):
Yeah.
Speaker 1 (04:22):
Especially, as you know, a busy parent.
Love-hate relationship withthat word.
Yeah, especially, as you know,a busy parent.
But Dr Grossman actually has awhole chapter about this she
does.
It's called Effective Workoutsfor Busy Parents.
Speaker 2 (04:32):
Okay.
Speaker 1 (04:33):
Which honestly felt like a breath of fresh air.
Speaker 2 (04:35):
Yeah, it's encouraging right To know that
you don't have to like join agym or spend hours and hours.
Yes.
Speaker 1 (04:41):
To actually make a difference.
Speaker 2 (04:42):
Exactly.
Speaker 1 (04:43):
And the interesting thing here is that even those
like really short bursts ofactivity can have a positive
impact on your metabolism.
Speaker 2 (04:50):
That's good to hear, because sometimes honestly, even
just thinking about working outis exhausting in itself.
Speaker 1 (04:56):
Totally, totally, but one of the things that she
mentions is HII.
Speaker 2 (05:00):
Okay.
Speaker 1 (05:01):
High intensity interval training.
Okay high intensity intervaltraining, which is, I think, a
really amazing option if you'rebusy, because it's these short
bursts of intense exercise, butwith recovery periods in between
.
Speaker 2 (05:15):
Okay.
Speaker 1 (05:15):
So we're talking 20 to 30 minutes a few times a week
.
Speaker 2 (05:19):
Okay, that feels doable Right.
What is it about HIIT, though?
What makes it so magical forour metabolism?
Speaker 1 (05:26):
So one word Hi, after burn, after burn.
Speaker 2 (05:29):
Yeah, so HIIT triggers something called EPIOC.
Speaker 1 (05:33):
Okay.
Speaker 2 (05:33):
Which is excess post-exercise oxygen consumption
.
Basically, it just means thatyour body continues to burn
calories at a higher rate WowEven after you finished
exercising.
Speaker 1 (05:44):
Wait, seriously, so I can like be done with my
workout.
Speaker 2 (05:48):
Yeah.
Speaker 1 (05:48):
And my body's still like torching calories.
Speaker 2 (05:51):
In the background, yeah, that's amazing.
Speaker 1 (05:53):
Yeah, and my body's still like torching calories In
the background.
Yeah, that's amazing.
Speaker 2 (05:54):
Right.
Speaker 1 (05:54):
Okay, I'm, I'm sold.
Speaker 2 (05:56):
Yeah.
Speaker 1 (05:56):
But what about?
What about rest and recovery?
Speaker 2 (05:59):
Yes.
Speaker 1 (05:59):
Because, realistically, how crucial is
that in all of this?
Speaker 2 (06:03):
It's.
It's just as important as theworkouts themselves.
Speaker 1 (06:06):
Really.
Speaker 2 (06:06):
Oh, yeah, like too much of a good thing you know,
you can overdo it.
Overtraining without enoughrest can actually like backfire.
It can lead to fatigue andinjuries.
It can even like mess with yourhormones, which can then, you
know, have a knock on effect onyour metabolism.
Speaker 1 (06:22):
Of course it's all connected, right.
Speaker 2 (06:24):
It is yeah.
Speaker 1 (06:24):
Okay, so we need to be treating rest like it's like
an essential part of this plan.
Speaker 2 (06:29):
Absolutely yeah.
Treat it like a necessity, notlike Not a luxury.
Exactly.
Speaker 1 (06:33):
Yeah, when I have time, you know.
Speaker 2 (06:34):
Exactly.
Speaker 1 (06:35):
Which, who has time for that, speaking of things
that are all connected hormones.
Speaker 2 (06:41):
Okay.
Speaker 1 (06:41):
That was, I'll admit, like that was the part of the
book that I was like ooh, thisfeels a little daunting to me.
Speaker 2 (06:47):
Yeah.
Speaker 1 (06:48):
Hormones.
That's a lot Gut health, likeit all felt very complex.
Speaker 2 (06:51):
Yeah, it can be.
It's a lot to unpack.
Speaker 1 (06:53):
Yeah.
Speaker 2 (06:54):
But I think she actually does a really good job
of breaking it down.
Speaker 1 (06:57):
She does.
Speaker 2 (06:57):
And making it kind of surprisingly accessible.
Speaker 1 (07:00):
She does, yeah, okay, so let's let's start with the
hormones, because how do they,how do they even play into this?
Like, how do hormones actuallyaffect our metabolism?
Speaker 2 (07:10):
How do hormones actually affect our metabolism.
So I mean hormones essentiallyare like these messengers that
are regulating.
You know pretty much everythingthat happens in your body,
right, and that includes yourmetabolism.
So you know we've talked aboutinsulin and how that impacts.
You know blood sugar controland things like that.
But there are other hormones aswell.
You know you've got cortisol,which is like our stress hormone
(07:31):
.
Speaker 1 (07:31):
Yeah, yeah, cortisol.
Cortisol and I are very wellacquainted.
Speaker 2 (07:34):
Right, and I think you know, especially as a parent
, it's very easy to feelconstantly stressed.
Speaker 1 (07:40):
Right.
Speaker 2 (07:42):
But the thing with cortisol is when you're you know
, chronically stressed.
Speaker 1 (07:47):
Right.
Speaker 2 (07:47):
And those cortisol levels are elevated.
That can actually lead to yourbody storing more fat,
particularly around like yourmidsection.
Speaker 1 (07:55):
See, that explains a lot, right?
It's almost like our bodies arelike hardwired to hold onto fat
when we're stressed Totally,which probably made a lot of
sense, you know, back in thecaveman days.
Speaker 2 (08:07):
Right.
Speaker 1 (08:07):
But not so much now, when it's just like a constant.
Speaker 2 (08:11):
Yeah, when it's like oh, your everyday life, exactly
right yeah.
Speaker 1 (08:14):
And then there's the thyroid as well.
Speaker 2 (08:17):
Yeah.
Speaker 1 (08:17):
Which produces hormones, which again directly
impact metabolism.
Speaker 2 (08:20):
Exactly, exactly, and that's one of those things you
know, if you have like anoveractive thyroid or an
underactive thyroid that canreally impact everything Like
from your weight to your energylevels, to even like your mood.
Speaker 1 (08:35):
Wow, your thyroid is like a real multitasker.
Speaker 2 (08:39):
It is.
It does a lot.
Speaker 1 (08:40):
It really does.
And this is where things getreally interesting, because she
starts to connect the dotsbetween our hormones and wait
for it gut health.
Speaker 2 (08:52):
Yes.
Speaker 1 (08:54):
And I'm going to be honest, like I always kind of
thought that gut health was alittle bit of a like a buzzword,
like a trendy thing to say, butit turns out all of those like
trillions of bacteria that areliving in our digestive tract.
Speaker 2 (09:09):
Your gut microbiome.
Speaker 1 (09:10):
Our gut microbiome.
It's like this whole otherworld that's going on inside of
us.
Speaker 2 (09:15):
Yeah, it's a whole ecosystem that's impacting so
much more than just like ourdigestion, which I think is what
people think about.
Speaker 1 (09:22):
It's a metropolis.
Speaker 2 (09:23):
A metropolis Right.
It's crazy, it's wild.
Speaker 1 (09:26):
Okay.
So if we, if we like, zoom inon that for a second.
Okay, our gut microbiome how isthat actually impacting our
metabolism?
Speaker 2 (09:34):
So this is where I think it gets really fascinating
.
So these little bacteria, thesemicrobes in our gut.
Speaker 1 (09:40):
Yeah.
Speaker 2 (09:40):
They actually produce some of the same hormones that
our bodies do.
Speaker 1 (09:43):
What.
Speaker 2 (09:44):
Yeah, including ones that regulate metabolism and
appetite?
No way.
Speaker 1 (09:49):
Yeah, so it's like we have this like internal
dialogue going on.
Speaker 2 (09:53):
Right.
Speaker 1 (09:54):
Between, like our hormones and our gut bacteria.
Speaker 2 (09:57):
Yeah.
Speaker 1 (09:57):
It's all like kind of feeding into influencing each
other.
Yeah, Metabolism, yeah.
And what happens then whenthings get out of whack?
Speaker 2 (10:05):
Right.
Well, that's when you startgetting into things like
metabolic syndrome.
Ok, you know she talks aboutbook.
Speaker 1 (10:10):
Metabolic syndrome.
See, now, that sounds a littleominous.
Speaker 2 (10:13):
That does sound a bit scary, yeah.
Speaker 1 (10:15):
Is it as?
Is it as scary as it sounds?
Metabolic syndrome?
See, no, that sounds a littleominous.
Speaker 2 (10:23):
It does sound a bit scary yeah.
Speaker 1 (10:24):
Is it as?
Is it as scary as it sounds?
Speaker 2 (10:27):
It's.
It's definitely a seriouscondition.
Speaker 1 (10:30):
Okay.
Speaker 2 (10:30):
But the good news is that you know making changes to
your lifestyle can actually makea big difference.
Speaker 1 (10:35):
Okay, so less like doom and gloom.
Speaker 2 (10:38):
Yeah, yeah.
Speaker 1 (10:39):
More like a wake up call.
Speaker 2 (10:40):
Yeah, I think that's a good way to put it.
Speaker 1 (10:42):
Okay.
Speaker 2 (10:42):
So metabolic syndrome ?
It basically means that youhave an increased risk of you
know.
Speaker 1 (10:48):
Of what?
Speaker 2 (10:49):
Heart disease, stroke , type 2 diabetes, things that
you don't really want.
Speaker 1 (10:53):
No, not really.
Speaker 2 (10:54):
But it's not like one thing, it's a cluster of
different things.
So it's like having high bloodpressure, high blood sugar.
You know, maybe carrying a bitof extra weight around your
middle and your cholesterollevels might be a bit out of
whack.
So a few things that we want tokind of Keep in check.
Speaker 1 (11:10):
Right, yeah, I think we can all agree.
Those are all things that wewant to keep in check, but
thankfully, dr Grossman, shedoesn't just like leave us
hanging.
She gives us an action plan.
Speaker 2 (11:19):
She does, yeah, she does, and she.
She boils it down to thesethree like key takeaways which I
think are really, reallyhelpful, especially for, you
know, busy parents like yourself.
Speaker 1 (11:29):
Lay it on me, I'm ready.
Speaker 2 (11:31):
OK, so number one.
Speaker 1 (11:32):
OK.
Prioritize real food on me, I'mready, okay.
So number one prioritize realfood.
Okay, that that sounds good,but I feel like real food.
Speaker 2 (11:41):
that can be kind of vague, it can.
Speaker 1 (11:42):
Like what are we really talking about here?
Speaker 2 (11:44):
So, basically, as much as you can, focus on whole
unprocessed foods, things like,you know, fruits, vegetables,
lean protein, healthy fats.
Those are like.
Speaker 1 (11:55):
Those are the things.
Speaker 2 (11:56):
The real MVPs, those are your rock stars, and I think
this is where, even if it'sjust like a little bit of
planning, can go a really longway.
Speaker 1 (12:05):
Tell me about it.
I feel like meal planning as aparent is like its own separate
job.
It is.
Speaker 2 (12:11):
It is, I feel your pain its own separate job it is.
It is, I feel your pain.
But I think, even just like youknow, sitting down on a Sunday
night and just jotting down somemeal ideas, or you know
prepping some healthy snacks inadvance so they're ready to go
Right, those little things canjust make such a difference when
you're, you know, time crunchedduring the week.
Speaker 1 (12:30):
It's about setting yourself up for success.
Speaker 2 (12:32):
Totally.
Speaker 1 (12:32):
If I've got those good choices ready to go in my
fridge, I'm less likely to, youknow, go for the cookies when,
like that afternoon, slump hits.
Speaker 2 (12:40):
Exactly, exactly.
And that kind of brings us totakeaway number two, which is
all about moving your body dailyand again, you know, it doesn't
have to be this like big, crazyworkout routine.
Speaker 1 (12:52):
Please no, as if I have time for that.
This like big, crazy workoutroutine Please no, as if I have
time for that.
But no, like seriously.
Are you saying that thoselittle like bursts of activity
throughout the day can actuallymake a?
Speaker 2 (13:00):
difference?
Oh, absolutely they do.
Yeah, it's like think of it astrying to like sneak in movement
wherever you.
Can, you know, take the stairsinstead of the elevator park a
little bit further away from thegrocery store.
Speaker 1 (13:13):
Right right, right have Elevator.
Speaker 2 (13:14):
Yeah, park a little bit further away from the
grocery store, right, right,right, have a dance party with
your kids in the living room.
You know it all counts.
Speaker 1 (13:18):
I love that.
Okay, so make it fun.
Speaker 2 (13:20):
Yeah, exactly.
Speaker 1 (13:21):
And like, fit it into my day.
Okay, I like it.
Speaker 2 (13:27):
Okay, so takeaway number three.
Takeaway number three is allabout stress management.
Speaker 1 (13:30):
Oh, stress management , the like the ever present.
Speaker 2 (13:37):
The thing that I feel like it's like trying to juggle
.
Speaker 1 (13:39):
Yeah, water balloons Right.
Why riding a unicycle Like it'sdoable?
Speaker 2 (13:42):
You can do it, but it's messy.
It's going to be messy.
Speaker 1 (13:45):
Right, OK so, but stress management like why?
Speaker 2 (13:49):
Well, I think this is something that people often
overlook, you know we thinkabout.
You know the food we're eatingand the exercise, but stress
management is really important,and not just for you know, like
feeling calmer, although that'sa bonus, but it actually really
impacts your metabolic health aswell.
Speaker 1 (14:05):
Okay.
Speaker 2 (14:06):
Because remember cortisol.
Speaker 1 (14:08):
Cortisol?
Yes, Not friend cortisol, thestress hormone Right.
Speaker 2 (14:11):
Keeping your stress levels managed can really help
to keep those levels in checkRight.
Keeping your stress levelsmanaged can really help to keep
those levels in check Right,which can then support you know
healthy blood sugar levels.
Speaker 1 (14:21):
You know a healthy gut as well.
Speaker 2 (14:22):
It really, it really is all connected, isn't it?
Speaker 1 (14:25):
It is.
It's all connected yeah.
Speaker 2 (14:27):
It's overwhelming, like when I'm feeling stressed.
I'm not thinking about you know, taking a deep breath, but are
there any like?
Are there any like real, likestress management tools or
techniques?
Speaker 1 (14:41):
Yeah, yeah, for sure, for sure.
And she talks about mindfulness, Okay, and, and again, it
doesn't have to be anythingreally complicated, you know.
Even if it's just like taking afew deep breaths, just being
present in the moment, thosethings can actually make a big
difference.
And spending time in nature, Ithink, is another one that she
(15:01):
talks about.
Yeah, I'm on board with thatthat has like incredible
benefits for both your likemental and your physical
well-being.
I know that I always just feelmore like centered and calm
After, even just like a walk inthe park.
Speaker 2 (15:17):
Totally, totally yeah .
Speaker 1 (15:19):
You know what I mean.
Speaker 2 (15:19):
And sometimes that's all it takes, yeah, is just to
kind of shift your mindset alittle bit and just kind of
reset those, those stress levels.
Speaker 1 (15:27):
Amazing, wow, ok, this has been, this has been an
eye-opening deep dive.
We've covered so much from,like the actual science of
metabolism.
They have To like tips forpeople like me who, like barely
have time to, you know, brushtheir hair in the morning, right
, let alone like, do a two-hourworkout.
But I do feel like I don't know.
(15:48):
It's kind of empowering.
Speaker 2 (15:49):
Yeah.
Speaker 1 (15:50):
To know that even those small changes, if we do
them consistently.
Speaker 2 (15:54):
Consistently is key.
Speaker 1 (15:55):
Can actually like make a big difference.
Speaker 2 (15:58):
It's not about you know, those big, drastic,
changes.
Speaker 1 (16:01):
Right.
Speaker 2 (16:02):
That you're not going to stick to.
Right, it's about making thosesmall sustainable changes that
you can actually fit into yourlife.
Speaker 1 (16:08):
Yes, yeah, Love it, Okay.
Well, that was metabolism boostQuick tips for busy parents.
That was metabolism boost quicktips for busy parents.
But here's a final thought forour listeners, for you guys,
because you know we talked a lotabout the physical side of
things.
Speaker 2 (16:21):
Yeah.
Speaker 1 (16:21):
The food we eat, the exercise we do, how to manage
stress, all that stuff Right.
But I think we all know likefood, especially as parents.
Speaker 2 (16:29):
Yes.
Speaker 1 (16:30):
Can be about so much more than that.
Oh, absolutely it can be aboutcomfort Totally.
It can be about so much morethan that, right?
Oh, absolutely yeah, it can beabout comfort Totally.
It can be about emotions, likeit can even be like a reward.
Speaker 2 (16:39):
Oh, 100% yeah.
Speaker 1 (16:40):
You know.
So my question for you guyslistening is how much do you
think our mindset and our, likeour relationship with food, how
much does that play into all ofthis as well, along with all the
practical stuff?
Just something to think about,as you.
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