Sierra Bains: Get to the Root: Nervous System, Gut, & Hormone Health

Episode Transcript
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Speaker 1 (00:00):
Welcome back to another episode of the Brown Performance and
Rehab Podcast, powered by Isofit and Firefly Recovery. Isofit is
my go to for all things isometric strength training. For
more on Isofit, be sure to check out isofit dot com.
Episodes like this are made possible by Firefly, the official
recovery provider of the Brown Performance and Rehab Podcast. For

(00:22):
more on Firefly, be sure to check out Recovery firefly
dot com. This episode is powered by doctor Ray Gorman,
founder of Engage Movement. Learn how to boost your income
without relying on sessions. Get a free training on the
Blended practice model by following at Ray Gorman DPT on Instagram.
Joining me today on the podcast is Sierra Bains. Sierra

(00:44):
and I dive into key concepts from her new book Rooted,
in particular surrounding gut health and the endocrine system in
this episode. This is a fantastic talk with Sierra, and
she also wrote a fantastic book that I mentioned called Rooted.
Highly recommend you check both out in Sierra, welcome back
to the podcast. I don't know what number we're on now,

(01:04):
four five six. It has been quite a journey and
I'm so thankful that we've been able to kind of
get connected several years ago and stay connected that way.
You are such an incredible person and I love this
journey that you have been on. But for people who
maybe don't know you quite as well as I've gotten
to know you, would you mind fill them in a
little bit about who you are, this incredible life that

(01:26):
you are living, all the amazing work you're doing with
I don't know a really good book called Rooted that
might have just came out recently, fill them in a
little bit about the amazing life of Sierra Bins.

Speaker 2 (01:37):
Well. Thanks, Dan, I believe we're on number four now
and I'm grateful to stay connected with you. I practice
functional medicine, but my background started, as you were said,
in physical therapy, and I have studied advanced trainings in neuroscience,
hormone health, digestion, on immune disease, and after stepping away

(01:57):
from the traditional medical model, I've devoted my career to
resolving chronic illness at the root, where I'm really blending
this science with soul to help women heal with things
that conventional care has often ever looked. So I did
just publish a book It is available on Amazon or
it's Noble. It is called Rooted. And the reason I
felt called to write this book is I saw this

(02:21):
huge gap in the wellness world. You know, you ever
read like a health book and you feel like you
need a PhD. Don't understand it? Like, thankfully we can.
But you know, for most like these books that are
for health, they're dense, they're full of confusing jargon, and
honestly they're ego driven, right, and then the other side
of the coin, as we get these sugar coated like
cutty pastel pages, the aesthetic vibes, there's no true depth

(02:45):
and neither of these things they're really speaking to a
person in a real body trying to make sense of
their chronic symptoms or this conflicting advice. So I wrote
the book that I felt I needed years ago when
I was going through a huge healing journey. It's grounded
in science, it's written in plain language, It's designed for
people to actually heal, and honestly, I think it's the

(03:07):
handbook that should live in every single household. It unpacks,
you know, things that we were never taught. Traditional mess
and often ever looks with burnout and hormones and gut issues, autoimmunity,
and the deeper hidden root cause that kind of connects
them all.

Speaker 1 (03:21):
You mean to tell me those things aren't actually normal.
It's crazy to think of how many people live with
those things on the day to day and they just
kind of accept that as well, it's life, or you know,
it's just part of the normal day to day, if
you will. And I think when people hear that they
don't have to live like that, it's almost like a
surprise to them, which in my opinion, it shouldn't be,

(03:45):
but it is because of the way this framework system,
whatever you want to call it, has been built and
has failed so many millions of people in the country. Unfortunately.

Speaker 2 (03:57):
Absolutely on the reason that I believe that so many
of these chronic conditions are overlooked is because they're incredibly common.
And so we attribute a lot of the things like
hair loss or for women, you know, menstruation issues or
issues with fertility. On both sides, men and women are
bloating or waking a slowing metabolism. We feel that that

(04:17):
is just a symptom of becoming older. And the truth
is we've been exposed to a poor lifestyle that has
aged our bodies, ourselves, damaged our DNA for so long
that it's starting to catch up with us. And so
I believe if we can start to shift things in
the lifestyle alone, we can really heal naturally right and

(04:39):
burnout shouldn't be normal. We should have high energy without
needing a bunch of stimulants or caffeine. We should have
really good digestion without needing to rely on MiraLax. We
should have good hormone balance without needing to be on
a medication. All those things are not normal.

Speaker 1 (04:55):
Correct me if I'm wrong. But the majority of these
problems start when individuals are young. It's not something that
just like bam, you hit thirty and it magically like
hits you all of a sudden. It might feel that way,
but the real root cause, to use your own term
there a little bit starts decades before that, when you're ten, fifteen,

(05:16):
twenty years old going through life, and you know, doing
things that maybe you can get away with because you're
quote unquote younger so to speak. But then you know,
as you start to get older, you start to feel
the effects of the you know, fifteen twenty plus years
of the life you've lived. Kind of compounding, if you will.
And I think that in order to again, you know,

(05:38):
hit things at the root cause, to use your term,
you kind of have to start from a youth or
like earlier in life standpoint, as opposed to just kind
of trying to manage things as they pop up exactly.

Speaker 2 (05:50):
And I will say that, you know, from my perspective,
it's not necessarily a fault of children or parents or
really the lack of effort from individuals. It's really a
lack of it. Like the way that the pharmaceutical and
food industries have been set up is almost for failure.
You know, if we have a child, parents are trying
so hard just to keep their kids alive, and if
something goes wrong, they get really concerned. You don't have

(06:12):
kids my own yet, but I've seen it happen with
friends and family. And when a little one is ill,
you know, they have a symptom, it's like, well, let's
take them to the doctor, because I don't know any better. Right,
most of these people didn't go to school for healthcare.
They don't understand what's going on, and so they put
their trust in somebody that they should be able to trust.
And that person has been indoctrinated for the most part,
to prescribe a medication for a symptom, and then we

(06:35):
learn really early on, well, Okay, child has problem, child
gets prescription, and now we have a whole host of
other problems that are coming from these synthetic drugs. Let alone,
we're now living in twenty twenty five where a lot
of our food has a ton of artificial fillers and
flavorings and preservatives to allow them to be on the
shelves longer, so that food is cheaper and people can

(06:56):
obtain these things because we aren't making high quality food affordable, right.
And then we also have this really beautiful advance of technology.
I talk a lot about this in the book, where
we see this huge correlation between childhood OBC and the
exponential rate of technology evolving started in about the nineteen
seventies and eighties, when the first computer was introduced in

(07:18):
the home, and as more computers became introduced to the home,
more screens, televisions, right phones, we see OBEs rising almost
exactly in the same line, which is wild. So there's
a bunch of factors at play here, and it's this
massive lack of education that I believe is driving these
symptoms for kids, and then that leads into adulthood.

Speaker 1 (07:39):
The iPad kit effect, so to speak. And there's so
much to unpack with everything that you just outlined there,
and there's so many different directions to go, but ultimately
going back to your initial point there, I think a
lot of individuals feel like they're not in tune with
their body. They don't know the signs that it's trying
to give them every single day. They just ignore them.

(08:02):
Right the check engine light in the car is going off,
but for some reason we just keep driving because we
either don't see the light, have no idea what it means,
or when we do go to get it looked at again,
we're never actually addressing the problem that's causing the light
to be on in the first place. That way, and unfortunately,
there's a lot of individuals with those kind of things

(08:25):
that get to spend a lot of time with individuals
like myself, whether it's a strength coach and at APT
a chiropractor. A lot of these individuals that I talk
with and work with are in unique situations where they
get to spend a lot of time with people regularly,
and believe me, people tell us everything a lot of
times I learned things that I never wanted to know

(08:48):
about my patients without even asking. It's just like, half
the time it feels like physical therapy. The other half
it feels like social hour, so to speak. But in
order to take all of these complex things that are
going on within kind of the human body that way
on the day to day, whether that be from the
hormonal influence that way, whether that be all these other

(09:09):
factors that kind of court directly influence health, whether that
be sleep, nutrition, or any of the other variables that
you kind of outline that way, how do you go
about kind of synthesizing this all into a level for
that coach clinician so to speak, that seeing these people
regularly to actually like, you know, put into action, so

(09:30):
to speak. How do we go about understanding those signs
that individuals are giving us and then giving them actionable
advice and steps to follow, something a little bit more
than just like, hey, you know, I want you to
go and see this specialist, not saying not to do that,
but saying, in my own experience, some of these specialists,

(09:51):
I've had people waiting twelve to eighteen months to get
in just to see and Unfortunately, I don't feel comfortable
with them waiting that long just to get seen by
a doctor for the initial console.

Speaker 2 (10:04):
Yeah, you ask a really fantastic, multifaceted question, but it
really comes down to understanding why these individuals present that
way and why we see such a huge rat and
chronic disease. And the truth is is that all of
these symptoms are popping up from the same root cause.
I mean, my book is called and Rooted because I
believe that there is only one root cause, and it's
nervous system dysregulation. And we hear that more of a

(10:26):
buzzword now these days of nervous system practices, and for
those unfamiliar, it's really important to understand that we have
two branches of the nervous system. There's a bunch of them,
but of the autonomic nervous system, it's going to break
up into our sympathetic nervous system and then our parasympathetic
nervous system. And the sympathetic nervous system it's called fight
or flight, and that is the one that is helping

(10:47):
us regulate us stress response. It's really awesome in emergencies.
If we're being chased by a tiger, like we used
to be in ancient times. Right, it was great to
help us to think clearly, to act quickly, to allow
blood to flow to our muscles, to move fast. Right
our pupils could die, we could really respond well. And

(11:09):
then on the other side is supposed to balance out
with the parasympathetic arrest and digest and so after we're
done running from a tiger, we can recover, we can
allow our digestive system to process food, we can nourish
our bodies in case we approach an emergency again. And
the idea is that it's called this like stress spectrum.
And if we're operating anywhere from zero to one hundred

(11:29):
and any point zero being like you know, parasympathetic, I'm
the Buddha, I'm meditating to one hundred, I'm being full
on chase by a tiger, full blown, you know, life
threatening emergency. Most of the patients are people really that
we come into contact with our operating anywhere from between
like seventy to eighty and that's just their baseline. And
so our baseline is survival mode. And because of that,

(11:51):
our bodies are slowly breaking down because of the stress.
And when we say stress, it can be multiple things, physical, emotional, environmental,
and there's so many different pieces that can contribute to stress.
And so what we can do as clinicians, we's only
start to unpack what some of those stressors might be.
Maybe it's the food they're eating, Maybe it's the job
they hate, Maybe it's conversations they're having at home, maybe

(12:12):
it's environmental toxics. Right, it's not just one thing, it's
all of the things influencing the one root cause one
hundred percent.

Speaker 1 (12:20):
I love the way you broke that down and just
kind of building off that a little bit plain and simple.
As you mentioned, a lot of individuals get stuck in
that state of constant stress and some of the symptoms that,
at least in my mind get correlated with that nervous
system dysregulation. To use your term that way, I would
think insomnia, anxiety, I would think muscular skeletal pain, even

(12:45):
I would think you mentioned GI disorders earlier. I'd also
think headache, migraine. Again, a lot of these different things
that a lot of people live with day in and
day out, or experience multiple times per week that in reality,
that's not normal. It doesn't have to be your normal.
If you understand what's going on and what to do

(13:07):
about it. And the reason I really think this is
so essential for coaches and clinicians to understand is a
lot of times we get athletes that come to us
with muscular skeletal pain. Right, Usually something happens, and it's
usually not a good thing for them to walk into
a PT office or an athletic trainer's room if they're

(13:27):
not feeling one hundred percent. Yeah, we can throw modalities
at him, we can throw exercise at them. Those are
great things. However, there's other variables in play. We had
a podcast recently with a guy named Jimmy Saint Louis
who unfortunately tore his ACL and he's also very into
the i'll call it holistic health space if you will,

(13:48):
and he notices on days where you know, his inflammatory
markers are notably higher, his knee gets really achy, gets
really sore, doesn't feel good, and he doesn't fully trusty.
He outlined all of that on a podcast episode with
me recently. It's one of those things that going back
to my check engine light metaphor, shout out to Rob Wilson,

(14:10):
he understands that check engine light for his body. He
understands his body is trying to tell him something, why
it's happened, and what to do about it. That's essentially
what we want everyone to be able to do for
their own body. However, we first have to acknowledge as
coaches and clinicians, regardless of how good we think we are,

(14:31):
we don't know everything, and there's always more to the puzzle.
We have to dig a little bit deeper. I can't
just crack someone's back and they're magically healed immediately. I
can't just slap every modality under the sun and needling
and cupping again. Not to say those things aren't great,
but I can't just throw those things at someone and
expect immediate relief. I also have to educate a little

(14:53):
bit on the lifestyle change in lifestyle modification, and while
movement is a part of that, there's other things that
also play in to this dysregulation and this whole concept
of why someone might even be walking into my office
in the first place. You know, I think that that
concept of systemic inflammation and neuroregulation really, you know, plays

(15:14):
a key role in the athletic space.

Speaker 2 (15:16):
That way, absolutely, if we think about somebody who may
be you know, recovering from an injury or dealing with
chronic pain, we have to think of a couple of
key things that are going to impede their recovery. You know, One,
are we keeping the nervous system in a state of
overdrive because we're not resting enough. We live in this
society that's high high productivity, right, that's definitely rewarded if

(15:37):
you're able to produce, and a lot of the times
we sacrifice some of our key rest, whether that's sleeping
or taking some non sleep breasts throughout the day, stepping
away from screens. If we're not doing that, we're not
resetting our in our transmitters appropriately. We're not allowing some
of the you know, pro inflammatory cido kinds to reset.
You know, we're not allowing our bodies to rest and

(16:01):
repair like it's supposed to when it is under injury. Right,
rest doesn't just mean don't go play your sport. Rest
means can we actually get into a state where we
don't feel like we're running from tigers? And then the
other portion of it is also you know, what are
our thoughts around the chronic pain? What are our thoughts
around injury? Especially when we see somebody with a higher
chronicity of an injury, pain or pain that we start

(16:25):
to develop these thoughts around it, where you know, I
get back pain and now I'm broken. And it's just
a subtle reminder that the way we speak to ourselves
can also shift the nervous system. Minds, they're very, very
powerful in that way.

Speaker 1 (16:37):
Now, one hundred percent, that's such a great point. And
it's interesting because I've seen some individuals use that power
of the mind to literally convince themselves they're not hurt
and they're not injured when they've had major issues happen.
And I've seen others do the exact opposite. To the
point that you just made, I think the other element
to this whole puzzle you mentioned on the sleep recovery,

(17:00):
just all of those things kind of getting that body
back to that well balanced state, if you will, or
I guess I should just call it homeostasis. A lot
of coaches and clinicians themselves, I'm guilty of this. We're
not the best at it. Sometimes we burn the candle
at both ends, right. I used to say, it's better
to you know, lay awake, It's better to be awake.

(17:23):
Burning the midnight oil than laying awake in the midnight
hours someday wondering what if I just did a little
bit more, what if I pushed a little bit harder.
And we glorify this culture of just going all in,
grinding it out, working hard, you know, as little sleep
as possible, as higher productivity as possible, all the time,

(17:43):
and I'm not gonna say that there's not a time
to do that. However, if that is your default mode
every single day, unfortunately, I think you're setting yourself up
for a rather poor life long term because of the
facts that's going to have on yourself. But also understand
like all of your athletes that you work with, all

(18:06):
the people that you work with, the people that you're
around day after day, also have that effect of you
being that guy who's burning the candle at both ends
and stuck in that grind mode if you will. And
again I'm not going to say it's a bad thing
because I get in that mode sometimes myself, but understand
that it has an effect on them, and you know,
maybe you're not your best self when you're sleeping three

(18:27):
hours a night, and that's going to carry over into
all the people around you, the relations that you have
with them, the people that look up to you in
the first place, and so on that way totally.

Speaker 2 (18:37):
I like to say that, you know, I like to
slow down, to speed up a bit. You know, if
we're constantly in this overdrive of trying to be productive
and sacrificing our health, we can only you know, go
so far until the body stops us. The body's incredibly smart,
It'll always speak with messengers, and if we constantly ignore
it and try to drive output, that's not going to
be sustainable in the long term. It's why so many
folks say, oh, I used to recover so well in

(18:59):
my twenties. I'm in my thirties or forties. I just
don't do it the same. It's like, actually, what happened.
Isn't that you turn forty. It's that you've been living
this chronic state of you know, survival mode, and it's
just catching up with you. Your bodi's run out of
its vital resources that have kept you going for so long.
And part of it is glorified through our modern culture

(19:20):
where we view productivity and we equate it with success.
And just because somebody is super productive, they wake up
at four thirty am, take their ice bath, make sure
they meditate for three hours, go on and run fast,
you know, all the things right, and everything's done by
seven am. That can be helpful. Ian also, it isn't
for everyone. And the way may I educate this because

(19:41):
I coach mostly entrepreneurs and other coaches as well, and
medical professionals are the primary people I serve. What I
find is that when we sync up with our biology,
we're actually able to be extremely productive and still feel
at peace and still not in you know, feel like
we have symptoms. And men and women are different here

(20:01):
because men run on a twenty four hour hormone cycle,
which does allow men to have a pretty redundant schedule
if they want it and cycling. Women, who are primarily
the ones that are in the workforce right until about menopause,
have a roughly twenty eight day cycle which can vary.
And for women, and I work mostly with women, when

(20:22):
we go against that twenty eight day cycle, that's where
we start to experience problems and symptoms. And I'd find
it no accident that eighty percent of autoimmune cases are
in women. Well, why is that? Why is the body
autoimmune bodies attacking itself? Bodies at civil War. Why because
we keep going against it with this hustle grind culture,
thinking that we can do the same thing day in

(20:43):
and day out and that our bodies are going to respond.

Speaker 1 (20:46):
That's an area I'm so glad you brought this up, because, again,
as a male clinician who treats primarily female athletes, I'm
more than willing to raise my hand and admit I
don't know everything. There's a lot I don't know, and
the majority of the time I tap out and I
refer to someone who knows a lot more about this
stuff than I do. However, I think it's essentially I

(21:09):
have a depth of knowledge about this topic, especially if
you're working with the female athlete day in and day
out that way. So fill me in a little bit.
What do you feel like is kind of the checklist
of things that coaches and clinicians need to know about
the female hormonal about the female endocrine system that way,
if you will, that kind of like set them up

(21:31):
for better success and better interactions with the athletes and
individuals that get they get to work with day in
and day out that way.

Speaker 2 (21:39):
Yeah. Well, I will say it's not just you or men.
A lot of women don't know a lot about their
own bodies. We've never taught, and it's something that is
not common knowledge. So I think both men and women
do need to be aware of this because I teach
women every single day what their bodies actually do, and
they've never been told. They've been usually just shut down
with a pillow. Take this birth control because you have
X y Z symptom and it'll make it go. And

(22:00):
so the primary thing we need to understand is what
I mentioned before, is this difference between male and female hormones.
Men operate cyclically twenty four hours. You know, tesoscerone is
gonna rise in the morning, it's going to fall a night,
it's gonna reset. Same thing with cortisol. For women, they
have two body clocks. Okay, we have this circadian rhythm
that men also do, right twenty four hours, Sun comes up,

(22:21):
cortisol comes up, Sun goes down, cortisol comes down, melatonin
comes up. It's ideally how it should be. And so
we hear all this conversation about blue light and melatonin.
Everything fantastic. We all have that you and I are
the same there Dan where we differ is in our
Infredian rhythm. Women have this rhythm that is about a

(22:42):
month long when they are menstruating, and it's really important
to realize that the hormones shift throughout that. So while
men have you know, peaks of testosterone every day, women
have it about once a month, and so we're gonna
be a little bit more productive at different times. And
the best way to explain is there's four faith is roughly,
we start with, you know, the menstrual phase, and that's

(23:04):
can I talk about periods on here?

Speaker 1 (23:06):
You can talk about whatever you want world, I'm just
living in it.

Speaker 2 (23:10):
Well, we're gonna dive deep into the period world Dan,
But you know a lot of folks don't even know that.
Like day one of their mentrual cycle is when a
woman has her period and hormones are at the lowest
they'll be. Makes sense, we're in a shedding. It's a
time for rest. Then after the menstrual cycle, or after
the cycle completes and menstruation is complete, we move into
the follicular phase, and that is where hormone starts to

(23:32):
come up, like estrogen testosterone. Women tend to feel really
good this time of the month. They have more energy,
they have more drive, they're really sociable because we're gearing
up towards ovulation. That is when an egg is going
to drop to either be fertilized or to come out
of the body in the next menstruation period. Now, in
that time period and ovulation is where we can really

(23:53):
push for projects, we can really push for prs in
the gym. Things feel awesome, right, and the ovulation occurs,
And if we think about it biologically, why this is
you know, the Creator made us in a very special
way where you know, women have this beautiful cycle and
they are meant to have a lot of energy in
the same time period that they're meant to be procreating.

(24:14):
Because if we take all of modern society away, right,
humans are just interacting. We want women to be more
sociable in the times that they would need to pro
create for the survival of the species. Okay, So after
ovulation occurs and there is no implantation of a fetus,
then the body moves on and it's like, Okay, we

(24:36):
got to shed this because we're going to do it
again next month. And that is where the hormone starts
to come down. Estrogen, testosterone come down, progesterone starts to
come up. This is a calming hormone. Okay, and we
see most symptoms now we're in the ludio phase. Most
symptoms for women start to pop up around here because
they've come off this high of ultra productivity. They feel

(24:57):
so good. They're now trying to operate the same way
that they did, but they don't have the hormones to
drive them anymore. So now they're going against their body.
And so many people feel miserable, Like two weeks out
of the month. I talk to so many women, I say,
every two weeks just feels horrible before my cycle comes in.
I get my cycle and I feel better again. Well
that's exactly why. And so if we can start to understand,

(25:18):
you know, we don't even know the ins and outs
of every single hormone. I think practitioners should, providers should,
but you know, just the general woman should really understand, Like, hey,
tune into your intuition a little bit, Like do you
feel like you can go as hard as you could
a couple of weeks ago. What phase do you think
you're in. I honor that.

Speaker 1 (25:38):
I think that there's someone out there who's gonna hear
you say the word testosterone levels fluctuating within the cycle
that way, and they're gonna kind of think, wait a second,
what do you mean female's testosterone? So what role does
a hormone like testosterone play for the female Because typically
when people hear the word testosterone, a lot of people
I talk with associate that with male, not female. But

(26:02):
yet it's such a crucial role for females. So where
does testosterone enter this whole complex picture for the female
female and the current system.

Speaker 2 (26:12):
Yeah, yeah, so women have testosterone in much smaller amounts
than men, but it is extremely important for longevity, for
preserving muscle mass, for motivation, for strong libido, and that's
why at all peaks right around ovulation in order to
attract a partner. And so when it comes up, ovulation

(26:35):
is going to start to happen, and that is when
again the species is trying to survive. It does come
back down. But we see women with fluctuating levels of testosterone.
Some of them are overproducing, some of them are underproducing,
and that's it creates some hormone symptoms, right.

Speaker 1 (26:49):
And then obviously this is all under the assumption that
there is a normal cycle occurring that way, but there's
been cases in the past In fact, I think they're
quite common where sometimes cycles are not regular, or sometimes
there is no menstruation at all, right, things like a
menorrhea can occur. So how does this whole cycle process

(27:12):
change when it's irregular or when there's not actually any
kind of shedding, so to speak.

Speaker 2 (27:21):
So that is a phenomenal question because unfortunately, it's becoming
more and more common for women to have any regular
or absence cycle. And that's a lot of the work
that I do inside of my containers helping women restore
that regularity because these there's so many processes that are
reliant on a regular menstrual cycle, and things like birth

(27:41):
control or chronic stress, or environmental toxins and poor food,
you know, all these lifestyle factors that can contribute to
harming the menstrual cycle. And so in the case of
irregular appsent menstroal cycles, it's a huge red flag. If
you're a woman you're listening to this and you do

(28:03):
not have a regular cycle, I want you to pay attention.
I think of it as like the fifth vital sign.
It is so crucial to your well being. It's going
to help ensure that you have nice, strong bones and
you can live long, a long life. You can have
really good ovarian health, flicular health into your late forties.
You don't hit menopause or perimenopause at thirty five like

(28:23):
so many women are, and you're just rapidly aging, okay,
And what we need to do is bring awareness to
how abnormal it is to not have a menstrual cycle
or to have an irregular one. And what it comes
down to is this root cause of the nervous system
and overdrive. The whole purpose of the menstrual cycle is
to reproduce. If a body does not feel safe, it

(28:47):
does not care about reproducing. It thinks that the world
is dangerous. It has no idea that you're living in
a house with food twenty four to seven and that
you're good. There's no tigers outside. What it believes is
that it's under the state of threat constantly, and so
it is going to remove processes that it deems unnecessary

(29:07):
to keep you alive.

Speaker 1 (29:09):
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(29:53):
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your free breakdown on the model. As a result of
trying to keep you alive, it essentially shuts down the
menstrual cycle that way as an attempt to continue to
keep you alive as opposed to thriving. So it's almost
like surviving, not thriving if you.

Speaker 2 (30:12):
Will totally absolutely yes, as the body is looking to
keep responding to emergencies and threats, and unfortunately these emergencies
aren't in Catastrophic doesn't have to be a car accident,
It could be literally sitting in traffic. People perceive that
as stressful, or we constantly have notifications all day long,
or we're being exposed to blue light at night time,
or you know, we eat poor food or whatever it

(30:34):
may be. This constant state of thinking all of the time,
producing all of the time, it's abnormal. And when we
stay in this state of overdrive, what ends up happening
is the body needs to use resources to keep you alert.
It needs to continue to use resources for energy, and

(30:56):
we're burning through resources for hormones like cortisols. It's our
primary stress hormone. Right, it gets overproduced, and then eventually
we can't even keep up with a production. It starts
to actually go low. Right. We hear a lot about cortisol.
It's not the bad guy. It just needs to be
there in proper amounts. But so many people are living
in this overdrive state that they have imbalanced cortisol, And

(31:18):
so how do we make cortisol? We need to shift
all our energy to that, and so the body doesn't
care about making things like estrogen or progesterone testosterone. They
actually all you know, those sex hormones and cortisol all
come from the same parent hormones. It's like being in
a classroom and like you and I, Dan, you and
I were the good kids, right, We did what we were told,
We didn't mess around. We weren't the class clowns. Okay,

(31:41):
You and I are your testosterone. I'll be estrogen. Okay.
And now we have cortisols somewhere in this classroom, just
absolutely banging on the table, throwing chairs, causing a ruckus. Okay, Well,
our teacher, our parent hormone. She only has so many
resources to give us, so all of our attention has
to go to cortiso. We get left out. And that's

(32:02):
what's going on in the hormone hierarchy.

Speaker 1 (32:05):
Right, And just understanding the impact of those hormones, especially
with cortisol being catabolic in nature. Again, if the body
is not in a state of optimal health, and now
the hormone that we end up promoting and devoting all
of our resources to is one that has a tendency
to break things down instead of building them up. That's

(32:25):
going to have a profound effect on the body in
the moment and also later down the line. So again
understanding the role of those and how to upregulate and
downregulate those things I play around a lot with different
sports science, performance metrics and things that I can do
to have an acute change on them if you will.
I would imagine the same could be said in relation

(32:47):
to hormone levels. You know, these are things that you
can probably change relatively quick if you catch it early
and you know how to intervene.

Speaker 2 (32:56):
Right.

Speaker 1 (32:56):
There's probably different techniques that you use yourself to keep
your own cortisol levels in check. Because I think part
of this too is you know, you and I were
humans just like everyone else, and obviously life happens, sometimes
things come up, but you're able to make it work
and manage it because again, you have that system of
check engine lights. You understand what the dashboard is telling you,

(33:17):
and you know if certain things happen what to do
about them. But again, it's about understanding what it means
how to intervene, and then intervene quickly. And I'd imagine again,
if you do that appropriately, you can keep these things
in check very very quick instead of letting it compound
long term.

Speaker 2 (33:34):
Absolutely, that's exactly why I wrote my book. It's really simple,
really simple to be able to get us back into
a state of health. You know, we weren't born, for
the most part unhealthy, and it's this world is environment
that we've grown up in and we've started to adapt,
and you know, it becomes really difficult to try to
keep a healthy weight, or try to get good sleep
at nighttime, or you know, try to feel like we

(33:56):
have a sense of calm in our brains. And what
this really comes out is a huge undoing because all
these hormones are going haywire as a messenger for us
that something is deeply wrong. We are stuck in this
fight or flight stage. And what's important to remember is
that we have the power to shift that. Like you said,

(34:18):
there are many things I do in a day that
have just become a part of my lifestyle to regulate
my hormone levels. Am I perfect? Absolutely not. But because
I have set my lifestyle up in a way to
support my nervous system, I'm able to go further, much faster.

Speaker 1 (34:37):
Earlier, you mentioned, as you're outlining the phases of the
menstrual cycle that there's certain periods where it's like, hey,
you know what, this is time to pr this is
time to push the envelope. And I've talked with a
number of college strength coaches who have actually started to
kind of program around the menstrual cycle for their female athletes.
And I've heard mixed things about this where some think

(35:00):
it's the best thing ever and some say, you know what,
we don't need to do that, We shouldn't have to
do that. So I want your opinion here when it
comes to exercise in the cycle. It seems like there's
certain periods where you feel it's good to push harder,
in certain periods where perhaps maybe we should pull off
the throttle a little bit. How do we go about

(35:20):
navigating this from an actual standpoint and incorporating exercise in
the individuals who are obviously having a cycle, and then
again also in the females maybe have one of the
more irregular cycles, or again maybe they're on something like
a hormonal birth control. What effect does that have on
what we do with them from an exercise standpoint.

Speaker 2 (35:41):
So we'll circle back to birth control in a second,
because what that does is shut down the whole female
hormone system in general. So there isn't really much of
a response there if we are on a hormonal birth control.
But if we're looking at the menstrual cycle and how
to properly program for it. The research is a little
bit mixed as to what actually happens around menstruation itself.
Are women feeling good? How are they feeling that they

(36:03):
need more rest? And the first thing I'll say is
before I get into you know, the hormones and what
we can do is that women know their body's best,
right you men, everybody knows their body's best. We have
this deep intuition that is going to tell us if
we're performing well, if for not performing to our optimal needs.
And I want to encourage all people to stop outsourcing

(36:24):
their power to you know, PubMed right studies are incredible.
They've helped educate you and I and help us in
educating people and creating this almost like safety net of like, hey,
you know this is true, right, you can believe this
because there is a study published behind it. You know.
I have over one hundred of them them in my

(36:45):
book Rooted. And also, I never want anybody to think
that they have to outsource their power to a text,
you know, like they're going to know their body best.
With that being said, generally, women in the first half
of their cycle from you know, even for me, like
for menstruation up until ovulation, we're feeling pretty strong. We
actually really are powerful. A lot of like internet holistic

(37:10):
wellness pages will tell you during your menstrual cycle that
you should rest, you shouldn't really exercise much, and for
a lot of women actually feel really powerful during that
time period. So you can strength train, you can get
into running, you can you know, maybe not intervals, right,
it's not you're not gonna be hitting prs. That's going
to be later on towards ovulation. Right when we're doing
pr training absolutely should be around ovulation. Sprints, high intensity work,

(37:33):
all of plios, things like that. Then after ovulation occurs, right,
this is assuming there's a normal cycle, we endo the
luteal phase and hormones start to come down, right estrogentoesosterone
kind of come down, estroen has a bit of another
spike later on, but we're just not as powerful as before.
So resistance training is still really good. But by the
time we get to usually about a week out from
menstruation occurring, is when hormones are much lower and the

(37:55):
body does need more rest to allow progesterone production to occur.
Progesterone loves to be cozy and loves to have that rest.
By the time the mental cycle comes around, then we
can just repeat and turn the intensity back up.

Speaker 1 (38:09):
Now you mentioned about the li real phase being a
time to potentially lay up the throttle a little bit.
But unfortunately not every athlete can control their schedule, and
sometimes they're called to compete in some of the most
important matches and events of their season when they're in
that phase. So they how should they go about preparing

(38:31):
for possibly putting in their hardest efforts of the season,
hardest efforts of the year in this phase where hey,
it might not be the most quote unquote optimal from
an endocrine standpoint, you know, they still train and push
the envelope and push through that leading up to that,
or do they back off and then kind of periodize
and approach a little bit differently, or how do we

(38:52):
kind of start with the end in mind of, hey,
this is what the competition season is going to bring
at this time, and reverse engineer a plan from there.

Speaker 2 (39:02):
I think when we have those really important games, right
or really important competitions, or we need a lot of
output for women, the most important thing to remembers there's
a lot of dials at play here in the human
body and there's a lot of things that are going
to be going on. So let's say we have to
perform a high, high rate, high performance for a competition. Well,
let's make sure our sleep's dialed. Okay, let's make sure

(39:23):
our nutrition's perfect. All right, Let's make sure we're really
low stress in other areas of our life. So then
we do have to give that high energy. Everything else
has been dialed and we're in a state of recovery. Otherwise.
Doesn't mean that women have to completely give up their life, right.
It works for athletes. It also works for entrepreneurs who're like, listen,
I got a grind day and day out. There no
days off, right, Okay, cool, right, But let's just be

(39:47):
cognizant of what your energy is like during those time
periods and the kind of tests that you're going to
be better at in certain phases of the month.

Speaker 1 (39:54):
And all of this is under the assumption that it's
a normal cycle. Correct.

Speaker 2 (39:59):
Correct if there's an irregular cycle, meaning that there's a
lot of things that can you know, deem a cycle irregular,
one being the menstrual cycle length. So typically what is
labeled normals anywhere from like twenty three to thirty three
days is considered normal. If it is below that or
above that, it is an abnormal cycle. Typically for seeing

(40:22):
really short cycles there's an acute stress or for seeing
really long cycles, it's a more of a chronic stressor.
That's more of where people fall into unfortunately that I see.
And then, you know, menstational length should be anywhere from
like three to seven days. Anything above or below that abnormal,
and then symptoms symptoms are not normal. Women should not
be cramping or moody or having these you know, crazy

(40:45):
bloat swings or having breakouts like the typical pms that
we joke about on the internet. It's not normal. It
is a hormone imbalance that's just become really common, and
most folks just end up taking medications or over the
counters to come back those And so if you fall
into any of those buckets, that's a sign that we
do need to work on optimizing the menstrual cycle.

Speaker 1 (41:07):
And there's so many different ways to do that, and obviously,
again I think that's the space for individuals such as
yourself who do this on the day to day and
help people with it all day long that way, and
I think again that's just again knowing your place. And
like I mentioned before, I'm more than willing to admit
that I'm not the guy for all this stuff. But

(41:28):
if I can at least point you in the right direction,
point you to the right people like Sierra, then obviously
we're hopefully making the world a better place by doing that.
You also mentioned the gut a few times as you've
been talking, and I know that hormone health and digestion
kind of sort of go together in a little way,
if you wouldn't mind me making that analogy there. So

(41:49):
on that topic of gut health and digestion, that's another
one that actually comes up quite a bit for me. Clinically,
in particular, I see a lot of individuals who have
had some kind of surgery, take the ACL for example,
extremely common injury and athletes occurring hundreds of thousands of
incidents per year. They undergo a surgery, rather painful surgery.

(42:12):
As a result, they tend to be put on a
medication that has some different side effects on their gut
health and GI tract, if you will, so much so
that they tend to be also put on another medication.
Stool softeners actually help combat the effects of the first
medication that way, and they kind of come to me
with some weird conversations around gut health and kind of

(42:37):
how their habits might have changed after surgery that way.
And some of them even notice differences months and months
after surgery and they're just not the same, you know.
They kind of come in and they'll say like, well,
you know, I'm going way more often than I used to,
or I'm not going at all some days, and then
other days I just can't stop. It's just interesting to

(43:01):
see this kind of effect that again. Things that might
need to happen from an orthopedic standpoint also have other
effects on the body that way. And it's kind of
made me realize that this whole post top rehab timeline,
if you will, is really a chance not just for
physical healing, but for healing the entire body and kind
of getting all of our ducks in a row, if

(43:22):
you will that way, because some of these things might
have been there beforehand, and now we've just kind of
had something that's acting like a catalyst and made us
experience it a lot more quickly, if you will that way.
How important is gut health for the athlete that way,
and what kind of things should they be doing regularly
to kind of optimize I hate the word optimize, but

(43:42):
I'm going to use it here optimize their gut health
on the day to day and then what changes when
they're in that post rehab state where maybe they've taken
some type of narcotic painkiller, they've taken something like a
stool softener, and they've taken some of these other things
that have an effect on you know, how they're gut
works and functions that way, if you will.

Speaker 2 (44:02):
This is really really common, and unfortunately, we need to
start with why this is happening. We need to understand
what's going on with the gut and when we can
avoid these medications as most as often as possible, that
it is going to be the best course of action,
because oftentimes when somebody goes a surgical procedure, they're going
to be put on something that's going to be an
antibacterial so that we don't you know, have any infections

(44:23):
and healing can occur absolutely necessary, definitely can be life
saving medication. With that, we have to realize that if
we are on an antibiotic, what it's going to do
is it's going to wipe out both the good and
bad gut bacteria and both have a place. And if
we wipe out the good guys, right, if you were
to think of little soldiers at war, right, little toy soldiers. Okay,

(44:43):
you wipe out the good guys, well, then the bad
guys are going to come and invade. And this is
where we can have issues with imbalances and gut bacteria.
This can also lead to problems with ball movements where
you know, if somebody's on a narcotic and common symptom
is a constipation, right, you know, most folks don't even
realize that. What is normalists have one to three bowel
movements per day right upwards of fourty five. But if

(45:06):
we're going five or more, right, too many, too many.
But if we're not going to the bathroom at all,
that is actually extremely dangerous because we're not eliminating toxins
that we've been exposed to all day, and they end
up recirculating into the system and we get backed up
and we're not able to regulate in that way. So

(45:26):
these are very common side effects, but then they give
us issues down the line that after somebody's done, you know,
a postop procedure, right, and they've come in and feel better,
they can move well. We also need to realize that
the internals are probably going to need some support as well.
And it's not as simple as just like taking a probiotic. Right.
There's very much a lot of nuance to the gut microbiome.

(45:48):
We test this specifically to take a lookcated pathogen seed
and do we have good levels of good gut bacteria?
Do we have bad levels of bacteria? What is your
immune system looking like? Okay, seventy percent of the immune
system resides in the gut, so I actually think it's
quite crazy that we mess with the microbiome so much
after surgery when we're trying to ensure the immune system
can rebuild the body.

Speaker 1 (46:09):
Right now, that's such a fascinating point about the immune
system and the gut tie in that way as well.
And there's even that gut brain connection, if you will.
I believe it's the hypothalamic pituitary axis. You're really testing
my knowledge here when I say that, but understanding that
the gut is so essential for so many different functions,
not just digestion, but also plays into things like mood,

(46:34):
cognitive function, and one of the things that I've noticed
working with a lot of these athletes, is that sometimes
that postop that rehab space, it's got some dark days.
For lack of a better way to put it, there's
days that it's just mentally and physically challenging to not
be able to do the things that you could do,
you know, without thinking about it maybe a week or

(46:55):
two ago. So understanding that there's so many different factors
at play, you have to learn to control the controllables,
but also you have to know about what you can
do to have a positive impact. And as you mentioned,
probiotics are not the end all bl But I also
don't think that and correct me if this is wrong,
but I don't think everyone and their mother needs to

(47:17):
go out and just start signing up for enemas all
the time. Either, that's a whole another end of the spectrum.
So maybe there's something in between probiotics and coffee enemas
that most people could do on the regular they would
actually have a positive impact on their gut health.

Speaker 2 (47:33):
Absolutely, I feel called out. I'm just kidding, You're right, right.
We have to realize, you know, a lot of people
are actually don't talk about their problem movins enough because
it's embarrassing for them. And you know, meanwhile, they're you know,
in order to go to the bathroom, they know they're
really uncomfortable, they're really bloated, they'll do a saline enema
or they'd get one from the store. They're taking laxatives

(47:53):
or the laxative tea, And it's really sad that people
are relying on this stuff to be able just to
have a malfunctioning body, right, And so opening up this
conversation for your patients is so so important just to
start to raise red flags. So unfortunately, a lot of
the system is trained to just prescribe like a fiber supplement.

(48:13):
I'm at a mucil a mir relax another lacks of it,
and people are put on this for life. Right. I've
seen it in kids as young as six years old.
It's really not the root cause as to what's going on.
We have to remember, let's go all the way back
to the start of this episode. We have the fight
or flight system, and then we have the rest and
digest system. If we are never getting parasympathetic and the

(48:34):
body's constantly in threat, it is not going to have
a smooth digestive system. So especially somebody airing on the
side of constipation, that's typically what's going on. Okay, we
see a lot of vague nerve injury and constipation because
the nervous system is what dictates how well that works.

Speaker 1 (48:54):
I know a lot of people listening to this are
obviously invested in their health, they're invested in their longevity.
But there's some athletes that I've worked with that actually
don't care about those things. They just care about their
performance on game day, and they don't care where they're
going to be in five years or ten years. They
just want to know that when game day rolls around,
they're at their best. And I would argue that these

(49:16):
variables and factors played just as much of a role
in that, if not more of a role in that,
than the physical training element that goes into sport. If
you're on game day and you've got the yips that's
a baseball term, if you will, and we've got a
state of just heightened stress response, and we mentally can't

(49:36):
keep our cool when we're called to do something very demanding,
we're not going to perform at the level we would like.
On the flip side, as well, going back to our
gut health conversation recently here, if you haven't used the
bathroom in a long time, and all of a sudden
that like pre meet, pre match, jitter's roll around and

(49:57):
you can't get out of the bathroom to compete. I've
worked with some runners who have unfortunately had situations like
that before, where they're going three, four, five times in
the span of an hour or two before their meet,
before their matches. Understanding that these things don't just play
a role in the health and longevity piece, but if
you're someone who's serious about your performance, you want to

(50:18):
be at the highest level possible when competition day rolls around.
You want to get to the highest level possible. These
are the little things that you have to sweat over
in order to achieve that. It's not just as simple.
I wish it was just going to the gym and
checking your box. It's a lot more than that. There's
a lot more to this system. And the more you

(50:40):
become in tune with your body, how it functions, and
how it operates, the better you're going to have those health,
longevity and performance systems all kind of checked off.

Speaker 2 (50:50):
Yeah, it's absolutely I think that's why we see, you know,
athletes for the most part, are pretty young, right, where
a lot of this hasn't caught up with them, and
we see more of the professional athletes, you know, investing
into learning more about how to optimize their recovery, how
to optimize some of these biohacks and systems so that
they can perform better. You know, I live in the
state of Arizona, and the Arizona Cardinals just purchased a
bunch of Ooral rings, which are sleep device trackers for

(51:12):
the team to really prioritize that recovery because they know
when the guys are arrested on game day that they're
going to perform at their best. And I think it's
just a conversation that does get to happen top down
where we're seeing the professionals do it, and so the
kiddos when they're out there at the collegiate level, athletes
can start to value it a little bit more. It's like,
you really want to be good at your sport. Okay, cool,

(51:34):
let's prioritize all of these systems so you're firing not
just offsher willpower and cortisol and adrenaline which will get
you far. Right, we don't have that many repercussions when
you retire.

Speaker 1 (51:44):
Yeah, and there's that old saying you're only as strong
as your weakest link, And I mention a lot to
people in relation to their muscular skeletal system, right, You're
only as strong as your weakest link. However, that applies
to all systems in the body, because again, performances, health, longevity,
they're not single system entities. They're all multifaceted and multifactorial.

(52:08):
Everything from cognitive function to digestion, to your heart and
lung function back to your muscular skeletal system. Everything all
working together in harmony creates that perfect balance of health, longevity,
and performance. And if any one thing is not turning
the way it should, that cog can throw the whole

(52:30):
wheel off. Understanding that again, we have to sweat the
small stuff. And I think the other piece too that
I've had a lot of people come to me with
questions about, is they understand that there's that cog in
the wheel, but they don't know where to go from
an intervention standpoint, or they see something they try and
it doesn't work. You mentioned a number of different things

(52:53):
we've been talking today that are kind of more on
the fad than science. If you will. How does the
consumer go about looking at something and saying like, yes,
this is what I need, as opposed to like, hey,
this really doesn't check out. This is just really a
big waste of my money, time and energy.

Speaker 2 (53:09):
I think we just take money out of the equation
to start. You know, if it's something you have to purchase,
it most likely isn't something that you need to start
to really get into resolving some of these chronic issues. Right.
The premise of my book rooted let's get back to
our roots, the way that we used to live. Let's
take away this excess stimulation. Let's eat real food. Let's

(53:29):
not worry about having to buy the next fancy supplement.
You know, I have a catchphrase of like, I don't
believe in elimination diets. I don't believe in, you know,
taking thirty supplements for an issue you don't need to, right,
It's not a we don't have a lack of medication
or lack of supplementation issue. It's not true. Hey, we
don't need to be taking away all these foods that
were meant to nourish. Okay, these fad diets and you know,

(53:51):
everything has a time and a place, for the most part.
But really it's a simple fix. These natural fixes are simple.
They just need to be repeated acts over time. That's
the hard part because so many people get sucked into
oh well, let me just try this device out. Let
me just try this supplement out, it's going to feel better. Well,
we're just stuck in that quick fixed mentality instead of
focusing on creating habits that are going to be sustainable,

(54:14):
like hey, maybe you let's drop the phone at bedtime,
like thirty minutes prior to you so that my cortisol
production doesn't keep going up, and then my melatonin production
can come up and I can actually go to bed
and have deeper, sortive sleeps, my muscles recover while my
brain recovers well, and I'm going to be sharp and
ready for training tomorrow morning. Simple fix. We don't need
to go ahead and get, you know, some fancy device

(54:35):
to lullis to sleep.

Speaker 1 (54:37):
How close to that perfect level do you have to
be in order to achieve that? Do you have to
eat all organic non gmo all the time? Is it
okay to kind of slip a little bit because obviously,
as you mentioned, you know, we want to take money
out of the equation. But I know there's some people
that are going to look at that and say, hey,
you know, money gets tight sometimes and hey, I might

(54:58):
not be able to afford or you know, the organic
stuff for the grass fed grass finished beef and the
pasta raised eggs. Like one of the things I'm known
for now is spending like eight dollars a dozen on
eggs because of you, because I have to get the
super expensive pasta raised ones every time I go to
the grocery store. What kind of things do you feel
like are kind of like what kind of things do

(55:21):
you feel like are definitely like worth the investment as
opposed to like, hey, maybe we can kind of get
by without that one if you will.

Speaker 2 (55:29):
So, if I am looking to allocate money, the first
place that looks if there's four pillars, let's call it.
You know, you have sleep, you have nutrition, you have
environmental toxins, and you have exercise a lot of exercises.
Free get a gym membership if you need one. That
to me makes sense. You know, get a gym routine.
That's important. But we can also utilize the outdoors for

(55:52):
that as well. I've actually completely shifted my training into
more of like a bliometric calisthenic type of training, and
I've realized I don't need all these fancy weights. I
can just use my body weight and kick my own ass.
It's pretty insane after coming from the body building space.
So I look at food. Food is really important, right
if we don't need to, you know, switch out all
the products and stuff. The quality of our animal based

(56:16):
products are important. I mean, we're eating other animals who
have lived to some kind of life. And if you
think about a lot of the conventional animals, and this
is more of a problem with the system itself, is
that we see you know, chickens kept in cages and
you know, they can't move, and they all have to
feed off the same thing, and it's in an indoor facility.
Like imagine if prison was that way, right, and some

(56:36):
of them are around the world, right, we're just like
washed up humans, barely fed, right and never seeing the
light of day. What kind of quality of life is that? Well,
how do you think your tissoes respond to that? Okay,
so we're going to eat that meat, right, It's really challenging.
You're telling me that chicken is supposed to be about
the same as the chicken that gets to run around,

(56:58):
roam outdoors, eat off the and that's where it starts
to make more sense to prioritize eating better foods that
aren't sprayed, that aren't living in these harsh conditions. The
cool thing is that we have resources like the Environmental
Working Group. The EWG puts out a list about every

(57:18):
spring of the twelve most sprayed produce items with pesticides.
It's called the dirty dozen, and those are the foods
to primarily purchase organic because by concentration, they're going to
have the most amount of chemicals. One of the worst
defenders is like strawberries, so it's like, okay, let's buy
organic strawberries. But then if we go over to the

(57:40):
other side, it's called the clean fifteen. Usually number one
is avocado, So you like avocada, you maybe don't have
to buy the organic avocada, you can just buy the
regular one because you're going to be less exposed to pesticides.
So starting to learn about discerning what kinds of foods
to spend money on, there are a lot of resources
out there.

Speaker 1 (57:56):
I think that's great to know, because again, there are
individuals out there who unfortunately operate on that limited budget basis,
and I think it's nice to know that, you know,
especially if you're a college student like you don't have
to be spending two hundred and fifty bucks a week
on groceries for yourself that way. But again, I did
get addicted to the pastor raised eggs. I spend a
copious amount of money every week on eggs. Shout out

(58:18):
to Sierra for that one. But Sierra, I realized we
could talk about this stuff all day long. This is
obviously something you're extremely passionate about, whether that's hormone health,
gut health, and all the various factors and influences that
feed into it and kind of come off of that.
If you will sore anything that we missed as weird
chatting today that you wanted to bring.

Speaker 2 (58:39):
Up, we'll just bring it home with There's a lot
of information that we've put into this episode, and what's
most important to remember is that stressing out over all
these details is going to be far more harmful than
any of these details themselves. I'm worrying about, oh, do
I have the right food in my kitchen? Do I
have any of these non toxic products? Am I constantly
being poisoned by things that is far more harmful, and

(59:01):
it's going to create a state of sickness and a
state of survival way more than the things themselves. And
so just remembering, like you know, the best fix of
all is just having a really solid mindset that you
can be empowered with feeling at ease without needing to
outsource that power.

Speaker 1 (59:19):
And for people who want to find out more about you,
your book and keep up with all the incredible stuff
that you're almost always putting up online. I can't keep
track of how you do all the things that you do.
Where can they find you at?

Speaker 2 (59:33):
I am on Instagram and YouTube at doctors Era Bans.
I'm sure you'll link it below dr and then my name.
You can also purchase my new book Rooted and learn
how to do all of this from a nutrition, recovery, toxins, fertility,
stress management, kind of the dark history of the modern

(59:54):
medical world. You know, the root cause of all the
nervous system what to do about it. So that is
available on Amazon on and you just have search Rooted
and my name it'll pop up. And I am always
open to answering messages. If you need anything, just ship
me a DM on Instagram.

Speaker 1 (01:00:11):
You're the absolute best, Sierra. It was so amazing to
see you again, chat with you again and shed some
light on these topics with the world that way. I
absolutely love everything about you and everything that you're doing,
the mission that you're on, and just the impact that
you're having on the world that way. I think we
need something like you in today's day and age. Really

(01:00:32):
appreciate your time and looking forward to our next conversation
always a pleasure thing.

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