Wellness girl chat with us about health & wellness propaganda you should absolutely NOT be falling for. We chat the big protein push, “manifesting fertility”, creatine, greens powders, pilates, and more! Listen in as we take it back to some of our more lighthearted wellness girl chats!

Links::

Creatine For Health

Creatine for Mama & Baby with Dr. Stacey Ellery (Mamapalooza Episode)

49:: female-specific fueling, training, and performance with Dr. Katie Hirsch

Cortisol Series::

31:: all about cortisol, the misunderstood "mean girl" hormone

32:: tips & tricks to balance your cortisol

33: from chaos to calm

Inflammation series::

35:: all about inflammation & why its necessary for our bodies

36:: inflammation's role in muscle building, acne, and gut health

38:: how inflammation impacts your menstrual cycle

39:: full body inflammation

Thorne Website:: https://s.thorne.com/Zgk7Y

My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt

Message me for 35% off your Thorne orders!

loving the pod? click the follow button, & we'd love if you could leave a review!

insta:: @dr.kelsyvickdpt & @elaa_wellness & @wellnessbigsispod

youtube:: @dr.kelsyvickdpt

tiktok:: @dr.kelsyvickdpt

sign up for the free wellness big sis newsletter!

sign up for our patreon for exclusive content & workouts!

00:00 – 00:17 Into

00:18 – 00:42 Introduction to Health and Wellness Propaganda

00:43 – 01:31 Recap of MamaPalooza Podcast Festival

01:32 – 03:17 Upcoming Episodes and Special Guests

03:18 – 04:00 Health and Wellness Propaganda: What Not to Fall For

04:01 – 04:37 The Protein Push: Why It's Not the Only Macro

04:38 – 06:49 Intermittent Fasting for Women: The Real Deal

06:50 – 08:37 Aesthetic Goals: Why They Shouldn't Be Demonized

08:38 – 09:28 Thorne

09:29 – 11:14 Manifesting Fertility: The Controversy

11:15 – 13:06 Variety in Workouts: Why It's Essential

13:07 – 15:02 Creatine Marketing: Separating Fact from Fiction

15:03 – 19:06 Greens Powders and Supplements: Buyer Beware

19:07 – 19:51 Cycle Syncing: The Misconceptions

19:52 – 20:34 Inflammation and Cortisol: The Good Side

20:35 – 23:56 Conclusion and Future Plans

Mentioned in this episode:

Thorne Website:: https://s.thorne.com/Zgk7Y My Thorne Dispensary & Recs:: https://www.thorne.com/u/drkelsyvickdpt Message me for 35% off your Thorne orders!:: https://www.instagram.com/direct/t/17842574915346652

There's a trend going around on TikTok

right now that talks about propaganda

2

00:00:04,965 --> 00:00:07,364

we are absolutely not falling for.

3

00:00:07,664 --> 00:00:11,354

So let's take a little bit of a health

and wellness approach to that and talk

4

00:00:11,354 --> 00:00:14,534

about some of the health and wellness

propaganda that we are not falling for.

5

00:00:15,019 --> 00:00:16,759

Welcome back to Wellness Big Sis, the Pod.

6

00:00:16,759 --> 00:00:17,419

I'm your host, Dr.

7

00:00:17,419 --> 00:00:21,589

Kelsy Vick, a board certified orthopedic

doctor of physical therapy, a pelvic floor

8

00:00:21,589 --> 00:00:25,610

physical therapist, and the owner and

founder of the elää Wellness Sisterhood.

9

00:00:25,639 --> 00:00:31,220

And we have just wrapped up our

Mama Palooza podcast festival

10

00:00:31,220 --> 00:00:35,604

throughout the month of May where

we covered topics like creatine sex.

11

00:00:36,160 --> 00:00:40,239

Breastfeeding male fertility and

how your man's health can actually

12

00:00:40,239 --> 00:00:41,590

affect your pregnancy symptoms.

13

00:00:41,590 --> 00:00:44,590

And then obviously the health

of the child and so much more.

14

00:00:44,590 --> 00:00:49,899

So if you are pregnant, curious if you

are pregnant, if you are postpartum.

15

00:00:50,229 --> 00:00:54,849

If you're just curious about learning

a little bit more on the female body, I

16

00:00:54,849 --> 00:00:56,379

encourage you to check out those episodes.

17

00:00:56,620 --> 00:00:58,539

They're all titled like Mama Palooza.

18

00:00:59,009 --> 00:01:01,169

And then the episode

title with the experts.

19

00:01:01,169 --> 00:01:03,569

So we called it a Women's

Health Podcast festival.

20

00:01:03,569 --> 00:01:09,810

It was so much fun, but it was definitely

a lot of heavy hitting learning and a lot

21

00:01:09,870 --> 00:01:14,699

of expert interviews and just learning

the truth and research of our bodies.

22

00:01:15,174 --> 00:01:18,715

So the next two weeks we'll cover some

more, just like fun, lighthearted,

23

00:01:18,715 --> 00:01:23,785

I say girly episodes just because I

love looking at some of these trends.

24

00:01:23,785 --> 00:01:27,114

I love some of the health and wellness,

just like fun podcast episodes where

25

00:01:27,114 --> 00:01:28,794

we just kind of girl chat about things.

26

00:01:28,794 --> 00:01:31,074

So that's what these next

two weeks will be about.

27

00:01:31,134 --> 00:01:35,275

And then the third week in June,

we are actually releasing a super

28

00:01:35,275 --> 00:01:38,994

special episode with a traditional

Chinese medicine doctor, Dr.

29

00:01:38,994 --> 00:01:39,804

Felice Chan,

30

00:01:40,225 --> 00:01:45,175

I actually found her while scrolling

at TikTok one day, and she was

31

00:01:45,175 --> 00:01:48,565

talking about the traditional

Chinese medicine perspective on our

32

00:01:48,565 --> 00:01:49,914

periods and on the menstrual cycle.

33

00:01:49,914 --> 00:01:53,545

And I was like, oh my gosh, she's

providing such a unique perspective.

34

00:01:53,545 --> 00:01:56,725

And so I immediately reached out

to see if she'd come on the podcast

35

00:01:56,755 --> 00:01:58,914

and she was so kind and agreeing.

36

00:01:58,914 --> 00:02:03,385

So that episode will come out in

three weeks, I guess like middle of

37

00:02:03,385 --> 00:02:05,815

June, whatever that Monday is like.

38

00:02:06,275 --> 00:02:07,685

The 15th or 16th, something like that.

39

00:02:07,685 --> 00:02:10,465

But stay tuned for that episode

'cause it is so wonderful.

40

00:02:10,465 --> 00:02:17,545

It is like jam packed with a lot of topics

that we talk about, like acne, gut health,

41

00:02:18,234 --> 00:02:21,715

bloating, digestion with traveling.

42

00:02:21,848 --> 00:02:24,758

The menstrual cycle, like all of

these topics that we care about, but

43

00:02:24,758 --> 00:02:29,288

from an entirely new perspective,

and I absolutely love that interview.

44

00:02:29,288 --> 00:02:33,008

So the newsletter that actually

came out today, the magazine

45

00:02:33,038 --> 00:02:38,228

style newsletter that we do every

month came out today and it has.

46

00:02:38,353 --> 00:02:43,633

A blog post article with her answering

questions about her journey, about the

47

00:02:43,633 --> 00:02:47,053

traditional Chinese medicine perspective

on certain things, and then her

48

00:02:47,053 --> 00:02:49,093

traditional Chinese medicine toolkit.

49

00:02:49,093 --> 00:02:52,783

So I will link those posts below

just in case you're not signed

50

00:02:52,783 --> 00:02:55,633

up for our newsletter, and you

can still read what she says and

51

00:02:55,633 --> 00:02:57,043

just get excited for that episode.

52

00:02:57,043 --> 00:03:00,103

But until then, we'll keep it

fun, lighthearted and girly.

53

00:03:00,531 --> 00:03:03,621

So today we'll talk about some of the

health and wellness propaganda that

54

00:03:03,621 --> 00:03:07,161

I'm not falling for, that I don't

think you should be falling for either.

55

00:03:07,491 --> 00:03:10,881

And I call it propaganda only

because it's a trend on TikTok.

56

00:03:10,881 --> 00:03:14,211

And I guess there's some controversy

around the term, which, yes, like it's

57

00:03:14,211 --> 00:03:19,011

not true propaganda, but it's a fun

way to put hot terminology to some of

58

00:03:19,011 --> 00:03:22,701

these things that we just don't agree

with or that I just don't agree with

59

00:03:22,701 --> 00:03:25,791

when it comes to health and wellness,

especially as it's targeted for women.

60

00:03:26,297 --> 00:03:30,307

So I've loved seeing what other

people say on theirs, and It spans a

61

00:03:30,307 --> 00:03:33,727

lot of categories, so it's not just

health and wellness, but since this

62

00:03:33,727 --> 00:03:38,737

is the Wellness Big Sis podcast, I

figured we'd narrow in on health and

63

00:03:38,737 --> 00:03:42,997

wellness topics and health and wellness

propaganda that I am not falling for.

64

00:03:43,747 --> 00:03:47,737

So the first one is a big

one, especially in the US and

65

00:03:47,797 --> 00:03:50,347

that is the push for protein.

66

00:03:50,617 --> 00:03:54,037

Protein as the only macro

that we should care about.

67

00:03:54,037 --> 00:03:55,747

I'm definitely not falling for that.

68

00:03:55,987 --> 00:03:56,917

What about fats?

69

00:03:56,947 --> 00:03:57,997

What about carbs?

70

00:03:58,086 --> 00:04:00,606

What about needing fats

for hormonal balance?

71

00:04:00,636 --> 00:04:05,586

What about fiber for all sorts

of like regulation of our system?

72

00:04:05,796 --> 00:04:10,836

What about carbs for not only like muscle

fuel and like just fuel and energy in

73

00:04:10,836 --> 00:04:12,876

general, but especially brain fuel?

74

00:04:12,876 --> 00:04:16,356

So protein as the only

thing we should be tracking.

75

00:04:16,356 --> 00:04:19,476

The only thing we should be caring

about that is definitely propaganda.

76

00:04:19,476 --> 00:04:20,406

I am not falling for.

77

00:04:21,156 --> 00:04:25,416

The second one is intermittent fasting

for women, and I just got back from a

78

00:04:25,416 --> 00:04:29,106

family vacation and my sister and her

boyfriend were both bringing this up to

79

00:04:29,106 --> 00:04:33,486

me, and my sister was like, please tell

him why intermittent fasting, why fasting

80

00:04:33,486 --> 00:04:36,366

in general is not recommended for women.

81

00:04:36,366 --> 00:04:37,326

And I'm gonna say.

82

00:04:38,051 --> 00:04:40,841

Most women in general, just

the way that our physiology is.

83

00:04:40,841 --> 00:04:43,511

But I know there are some autoimmune

conditions and things like that

84

00:04:43,511 --> 00:04:46,571

might benefit from intermittent

fasting, but this is just on a

85

00:04:46,571 --> 00:04:48,461

very basic physiological scale.

86

00:04:48,881 --> 00:04:53,771

Fasting for women, and especially fasting

before a workout, is not something

87

00:04:53,861 --> 00:04:59,921

that we should be doing as women based

on how our physiology and how our.

88

00:05:00,671 --> 00:05:02,891

Body taps into different resources.

89

00:05:03,641 --> 00:05:06,641

So we talked a lot about

this on episode 49 with Dr.

90

00:05:06,641 --> 00:05:07,241

Katie Hirsh.

91

00:05:07,241 --> 00:05:10,721

So I'll link that episode below just

in case you wanna hear her explanation.

92

00:05:10,991 --> 00:05:16,961

But from a high level perspective,

women have a lower threshold than

93

00:05:16,961 --> 00:05:21,581

men for when they start to kick in

to resources that they actually need.

94

00:05:21,581 --> 00:05:24,191

So for example, if we're working out.

95

00:05:25,016 --> 00:05:28,556

Early in the morning, fasted

without any sort of fuel.

96

00:05:28,796 --> 00:05:33,476

Our body is going to sense this

danger almost to where it kicks

97

00:05:33,476 --> 00:05:38,366

in to pull resources from things

that we actually need, like muscle.

98

00:05:38,546 --> 00:05:41,726

So our bodies start to break down

muscle a lot quicker than men

99

00:05:41,756 --> 00:05:43,976

because our body's threshold for

100

00:05:44,026 --> 00:05:47,536

That perception of danger or

low fuel reserve that our bodies

101

00:05:47,536 --> 00:05:51,536

have, it just overall has a lower

threshold than a man's body does.

102

00:05:51,536 --> 00:05:55,376

And so we start to mobilize

resources that we actually wanna

103

00:05:55,376 --> 00:05:57,716

hold onto, like muscle a lot quicker.

104

00:05:57,716 --> 00:06:03,566

So if we can prefuel with glucose,

carbs with protein before a workout.

105

00:06:04,211 --> 00:06:07,661

We give our body that message that,

Hey, we have enough resources now

106

00:06:07,931 --> 00:06:12,851

pull from these resources rather

than starting to pull from the muscle

107

00:06:12,851 --> 00:06:14,261

tissue that we actually wanna keep.

108

00:06:15,011 --> 00:06:19,031

So fueling even a little bit before your

workout is highly recommended, especially

109

00:06:19,031 --> 00:06:23,111

for women because again, that threshold

is just a little bit lower than it is for

110

00:06:23,111 --> 00:06:27,641

men, and usually men can do more of those

fasted workouts or intermittent fasting.

111

00:06:27,641 --> 00:06:31,631

So I'll again leave that episode below

if you guys wanna check that out.

112

00:06:32,381 --> 00:06:37,901

I will also not be falling for the

demonization of aesthetic goals.

113

00:06:37,901 --> 00:06:41,951

I feel like there's this whole push and

there's been this sort of pendulum swing

114

00:06:41,951 --> 00:06:45,101

from not focusing on aesthetic goals,

115

00:06:45,151 --> 00:06:50,131

So almost shaming girls who might

want to have a wed shred or something

116

00:06:50,131 --> 00:06:54,601

before their wedding or get more toned

or lose a little bit of body fat or

117

00:06:54,601 --> 00:06:58,111

lose that lower belly pooch or lose

fat in certain areas of their body and

118

00:06:58,111 --> 00:06:59,976

no, we can't spot treat that fat, but.

119

00:07:00,751 --> 00:07:03,211

I don't want to demonize aesthetic goals.

120

00:07:03,211 --> 00:07:05,911

I have aesthetic goals, like I

wanna look good, I wanna feel

121

00:07:05,911 --> 00:07:07,291

good, and that is totally okay.

122

00:07:07,531 --> 00:07:12,631

I don't like this push where your

goals can only be related to strength

123

00:07:12,631 --> 00:07:16,321

or power or feeling good in your

body, which all are so important.

124

00:07:16,561 --> 00:07:19,801

But I just don't think we should be

demonizing goals of any kind, especially

125

00:07:19,801 --> 00:07:22,981

if they're coming from a good place of

just wanting to feel better in our bodies.

126

00:07:23,031 --> 00:07:27,021

People's goals and what gets them up and

moving and choosing healthy behaviors.

127

00:07:27,021 --> 00:07:30,837

I don't like demonizing any goals

related to that, but I see it mostly

128

00:07:30,837 --> 00:07:32,217

in regards to aesthetic goals.

129

00:07:32,967 --> 00:07:35,757

Also as a signed note, so many of the

men in my life, they're like, yeah, I

130

00:07:35,757 --> 00:07:37,017

wanna build more muscle in this area.

131

00:07:37,017 --> 00:07:39,957

Like they just talk about these

aesthetic goals, or, yeah, I wanna

132

00:07:40,137 --> 00:07:42,927

tone my legs up, or I wanna get a

little bit larger in my chest area.

133

00:07:42,927 --> 00:07:46,017

Like whatever it is, it just doesn't

seem to be demonized as much in men

134

00:07:46,017 --> 00:07:50,367

as it is in women, like women caring

about the way that they look is, I'm

135

00:07:50,367 --> 00:07:53,007

using the word demonize, which might

be a little bit strong, but it's the

136

00:07:53,007 --> 00:07:54,387

first word that came to mind because.

137

00:07:54,812 --> 00:07:59,012

People do seem to have strong opinions

about how women feel about their bodies

138

00:07:59,012 --> 00:08:04,622

and women whose goals might just revolve

around aesthetics compared to improved

139

00:08:04,622 --> 00:08:08,492

energy, improved sleep, feeling more

confident, feeling more self-assured,.

140

00:08:08,682 --> 00:08:12,432

There's a wide range of reasons why

someone might choose to pursue health

141

00:08:12,432 --> 00:08:16,152

and wellness routines, and I don't

think we should be demonizing anyone for

142

00:08:16,152 --> 00:08:19,572

any of the goals that gets them up and

moving and choosing healthy behaviors.

143

00:08:20,322 --> 00:08:20,892

The next one.

144

00:08:20,892 --> 00:08:24,162

I've heard one creator talk about

this and she's been getting a lot

145

00:08:24,162 --> 00:08:26,172

of heat for it, which rightfully so.

146

00:08:26,172 --> 00:08:30,492

I think, and that is regarding

manifesting fertility.

147

00:08:30,762 --> 00:08:34,392

So I'm not gonna take the words out

of her mouth, but the way that it

148

00:08:34,392 --> 00:08:39,131

was portrayed was that just putting

your mindset and putting your body

149

00:08:39,131 --> 00:08:43,482

in the right mental space and the

right mindfulness space to accept a

150

00:08:43,482 --> 00:08:46,122

baby and to accept conception and.

151

00:08:46,872 --> 00:08:50,082

Accept a healthy pregnancy is

all you need to do when you

152

00:08:50,082 --> 00:08:51,462

are struggling with fertility.

153

00:08:51,462 --> 00:08:57,402

And it came off as her saying, the people

who are struggling with infertility are

154

00:08:57,402 --> 00:09:01,892

just not putting their head in the right

space to accept that pregnancy and it

155

00:09:01,892 --> 00:09:03,632

just came off in a really wrong way.

156

00:09:03,632 --> 00:09:04,897

And there's so many other.

157

00:09:05,657 --> 00:09:12,227

Things that go into infertility besides

just wanting to accept your body and open

158

00:09:12,227 --> 00:09:16,067

your body to be open for this pregnancy.

159

00:09:16,067 --> 00:09:20,867

So I definitely am not going to be falling

for that propaganda of just manifesting

160

00:09:20,867 --> 00:09:25,667

fertility because I've seen so many other

creators coming out against this saying.

161

00:09:26,212 --> 00:09:31,222

We have male factor infertility, so

me opening my body up to a pregnancy

162

00:09:31,222 --> 00:09:34,912

is not going to solve the male factor

infertility that we're struggling with.

163

00:09:34,912 --> 00:09:36,262

So it was just

164

00:09:37,012 --> 00:09:40,387

a little shortsighted, I think it

was probably coming from a good place

165

00:09:40,387 --> 00:09:44,377

because she portrayed it as wanting

to share the good and the positives

166

00:09:44,377 --> 00:09:49,867

of pregnancy, but I think there was a

little bit of a miss when it came to.

167

00:09:50,407 --> 00:09:52,357

How she presented the information.

168

00:09:52,357 --> 00:09:57,097

So manifesting fertility is not

something that I will be falling for

169

00:09:57,097 --> 00:10:01,537

because there's so much that goes into

fertility other than just manifesting it

170

00:10:01,537 --> 00:10:05,587

and being mindful about it and opening

your body to the chance for pregnancy.

171

00:10:05,587 --> 00:10:05,647

See.

172

00:10:06,397 --> 00:10:10,537

I also won't be falling for the

propaganda of Pilates for every

173

00:10:10,537 --> 00:10:14,467

workout five days, six days a week, or

honestly, strength training for every

174

00:10:14,467 --> 00:10:16,177

workout or running for every workout.

175

00:10:16,657 --> 00:10:17,677

We need variety.

176

00:10:17,677 --> 00:10:18,907

Our body needs variety.

177

00:10:18,907 --> 00:10:21,217

Yes, there needs to be some consistency.

178

00:10:21,217 --> 00:10:25,087

If we have more of these like

toning and aesthetic goals where.

179

00:10:25,687 --> 00:10:30,487

Our muscles do respond to consistency

over time, but it also responds to

180

00:10:30,487 --> 00:10:34,797

periodization is what we call it, where

it's varying the loads and the stimulus

181

00:10:34,797 --> 00:10:36,897

that we're placing on our bodies.

182

00:10:37,197 --> 00:10:39,567

So we need speed, we need

strength, we need power.

183

00:10:39,567 --> 00:10:41,127

We need cardiovascular endurance.

184

00:10:41,127 --> 00:10:42,117

We need stabilization.

185

00:10:42,117 --> 00:10:42,867

We need balance.

186

00:10:43,047 --> 00:10:44,307

We need deep core control.

187

00:10:44,307 --> 00:10:44,787

We need.

188

00:10:45,127 --> 00:10:47,467

Reactionary and anticipatory balance.

189

00:10:47,467 --> 00:10:51,787

We need all of these other things that

one specific workout, no matter if it's

190

00:10:51,787 --> 00:10:57,157

Pilates or strength or running or swimming

or whatever, workout one workout for

191

00:10:57,157 --> 00:11:02,077

all of your workouts is not necessarily

going to be beneficial for your body.

192

00:11:02,077 --> 00:11:06,727

Not only for the lack of adaptation

for our bodies, but also for.

193

00:11:06,907 --> 00:11:09,727

the risk for injury coming from my

little physical therapist heart.

194

00:11:09,937 --> 00:11:13,357

If you're doing the same thing over and

over again and not varying patterns,

195

00:11:13,537 --> 00:11:18,667

you're more likely to have an overuse

injury or something where doing

196

00:11:18,667 --> 00:11:20,077

the same thing over and over again.

197

00:11:20,077 --> 00:11:21,937

Put some of your joints

and muscles at risk.

198

00:11:22,687 --> 00:11:25,567

So our body needs variety and

variety can be a lot of things.

199

00:11:25,567 --> 00:11:28,087

It can be Pilates and walks

and runs and strength.

200

00:11:28,087 --> 00:11:32,067

It can be a mix and sprinkle of

all sorts of activities, but our

201

00:11:32,067 --> 00:11:34,377

bodies really do thrive on variety

202

00:11:34,992 --> 00:11:37,812

. Especially when it comes

to just overall longevity.

203

00:11:38,142 --> 00:11:41,232

Although disclaimer, you do need

consistency with your strength training,

204

00:11:41,232 --> 00:11:43,782

but that doesn't mean you have to do

five days a week for the same things.

205

00:11:43,992 --> 00:11:48,552

It just means incorporating similar

movements over time so that you are

206

00:11:48,552 --> 00:11:51,952

building muscle in the way that you want,

in the muscles that you want, and that

207

00:11:51,952 --> 00:11:57,949

you're giving the muscles enough stimulus

in order for those adaptations to occur.

208

00:11:58,699 --> 00:12:03,919

So I also will not be falling for the

marketing behind creatine and this

209

00:12:03,919 --> 00:12:08,599

new wave of marketing behind creatine,

especially the creatine makes you bulky

210

00:12:08,599 --> 00:12:12,619

or creatine for women type of marketing

that I'm seeing all over the place.

211

00:12:13,369 --> 00:12:18,139

Creatine has been studied for decades,

and there are some wonderful researchers

212

00:12:18,139 --> 00:12:23,359

who are contributing to a resource that

was mentioned in our Mama Palooza podcast

213

00:12:23,359 --> 00:12:25,279

festival called Creatine for Health.

214

00:12:25,579 --> 00:12:29,456

That strips away all of the social

media, all of the marketing to really

215

00:12:29,456 --> 00:12:31,736

help us learn the truth behind creatine.

216

00:12:32,036 --> 00:12:36,701

I read this week that creatine

by 2030 will be a $4.2

217

00:12:36,701 --> 00:12:38,186

billion industry.

218

00:12:38,456 --> 00:12:41,096

So knowing all of these marketing

terms that are coming up, like

219

00:12:41,126 --> 00:12:44,576

creatine for a woman like creatine,

making you bulky or toning you

220

00:12:44,576 --> 00:12:46,496

up, I'm just not falling for it.

221

00:12:46,706 --> 00:12:49,556

Creatine is something that occurs

naturally within our bodies.

222

00:12:49,556 --> 00:12:52,436

It's a supplement that

has been studied for.

223

00:12:52,451 --> 00:12:57,191

Many decades, and I'll put the resource

that she mentioned below in addition

224

00:12:57,191 --> 00:13:00,311

to the podcast where we've talked about

creatine before, just in case you are

225

00:13:00,311 --> 00:13:04,481

also confused on who to trust, because

this resource creatine for health,

226

00:13:05,051 --> 00:13:08,621

pulls together a lot of researchers

and a lot of the top experts within

227

00:13:08,621 --> 00:13:12,581

the creatine field in order to answer

some of the general populations.

228

00:13:12,656 --> 00:13:17,606

Questions and then also supply like

research studies for you to look into

229

00:13:17,606 --> 00:13:21,206

to see what is the truth behind creatine

versus what's just shiny marketing.

230

00:13:21,956 --> 00:13:26,036

So there's two episodes that we've done,

three really that mention creatine.

231

00:13:26,036 --> 00:13:27,806

So I'll leave all of those links below.

232

00:13:28,106 --> 00:13:30,926

And I have added chapters, so if you're

just like, I wanna learn about the

233

00:13:30,926 --> 00:13:35,665

creatine section, just skip through

those chapters and we cover it.

234

00:13:36,186 --> 00:13:40,236

A good amount of detail for just

the female body and then also for

235

00:13:40,236 --> 00:13:42,426

the female body during pregnancy

and the health of the baby.

236

00:13:42,426 --> 00:13:44,106

So super cool episodes.

237

00:13:44,196 --> 00:13:49,206

And we had two researchers on for

those episodes, which they are just

238

00:13:49,206 --> 00:13:52,836

so wonderful and shared such great

insight and to the truth behind

239

00:13:52,836 --> 00:13:54,415

creatine for our female bodies.

240

00:13:55,165 --> 00:13:59,786

I also won't be falling for greens powders

and heavily marketed supplement companies.

241

00:13:59,786 --> 00:14:04,512

So similar to the previous,

propaganda, I'm not falling for, but.

242

00:14:05,262 --> 00:14:08,952

Do your due diligence when it comes

to some of these supplement companies.

243

00:14:08,982 --> 00:14:13,542

If you are getting a lot of ads for

a particular greens company or a

244

00:14:13,542 --> 00:14:17,772

particular supplement company, try

and think how much of their budget

245

00:14:17,772 --> 00:14:21,342

and how much of what you're paying for

is going into their marketing, going

246

00:14:21,342 --> 00:14:24,572

into their r and d, going into their

product development, their supply chain,

247

00:14:24,572 --> 00:14:28,892

their packaging, all of these things

and start to see okay, if I'm getting.

248

00:14:29,462 --> 00:14:34,142

One of these ads every 10 minutes that

is going to say something about how much

249

00:14:34,142 --> 00:14:37,652

of the cost that I'm paying for their

product is going into marketing versus

250

00:14:37,652 --> 00:14:41,702

actually going into some of the testing,

the third party testing that's recommended

251

00:14:41,702 --> 00:14:43,262

for supplements to make sure that

252

00:14:43,787 --> 00:14:47,417

what they're saying is in them is what

is actually in them and doing what we

253

00:14:47,417 --> 00:14:48,917

actually think it's supposed to be doing.

254

00:14:49,247 --> 00:14:51,377

So I like to think of it from that lens.

255

00:14:51,377 --> 00:14:54,527

I also like to look, are

the founders trained?

256

00:14:54,527 --> 00:14:55,457

Are they MDs?

257

00:14:55,457 --> 00:14:56,387

Are they PharmDs?

258

00:14:56,387 --> 00:15:03,257

Do they have high level degrees that

are giving them the background to create

259

00:15:03,357 --> 00:15:05,097

This supplement or greens powder.

260

00:15:05,847 --> 00:15:08,397

If the founder doesn't seem

to have that training, do they

261

00:15:08,397 --> 00:15:09,777

have at least a medical board?

262

00:15:10,047 --> 00:15:13,707

I have no doubt that some of these

founders have the best intentions based

263

00:15:13,707 --> 00:15:18,147

on their medical history and their health

history for creating these supplements.

264

00:15:18,147 --> 00:15:23,097

But are they at least relying on the

expertise of trained professionals

265

00:15:23,097 --> 00:15:26,217

who paid a lot and went through

a ton of school in order to learn

266

00:15:26,217 --> 00:15:30,657

the ins and outs of all of these

compounds and interactions together?

267

00:15:31,407 --> 00:15:34,677

So I'll bring up a supplement company

that I've talked about before on

268

00:15:34,677 --> 00:15:40,767

our Patreon and I went in detail

about my thoughts on this particular

269

00:15:40,767 --> 00:15:46,467

company, but it is the arrae creatine

gummies, specifically called Tone.

270

00:15:47,127 --> 00:15:52,617

So I talk about all my opinions

on that other video, but we.

271

00:15:52,690 --> 00:15:56,890

Also deep dived into the cost per serving

compared to other creatine options

272

00:15:57,250 --> 00:16:02,560

And we figured out the cost comes out

to $2 and 75 cents a serving with one

273

00:16:02,560 --> 00:16:05,870

gram of added sugar because they're

creatine gummies for the arrae.

274

00:16:05,890 --> 00:16:09,460

Creatine gummies compared to Thorne,

which is my favorite, creatine, and

275

00:16:09,460 --> 00:16:13,990

the one that I always recommend, comes

out to about 30 cents per serving.

276

00:16:14,290 --> 00:16:19,330

In my luteal phase I creatine load, which

has been shown to help not only with

277

00:16:19,330 --> 00:16:24,070

like performance and power and getting

those extra few reps in your exercise

278

00:16:24,070 --> 00:16:28,440

and training sessions, but it's also been

shown to help pull the water into the

279

00:16:28,440 --> 00:16:30,660

muscles to decrease some of the bloating

280

00:16:30,710 --> 00:16:33,890

I experience an luteal phase and that

you might experience an luteal phase.

281

00:16:33,950 --> 00:16:39,350

And so if we do 2 75 times four servings,

which is what I have, so five grams,

282

00:16:39,650 --> 00:16:46,180

four servings a day, 20 grams, that's

almost $12 a day on just creatine if

283

00:16:46,180 --> 00:16:47,560

you're taking the creatine gummies.

284

00:16:47,590 --> 00:16:50,950

And that's four grams of added

sugar, where with thorn, 30

285

00:16:50,950 --> 00:16:53,500

cents times four servings a day.

286

00:16:53,500 --> 00:16:54,730

In that loading phase.

287

00:16:55,480 --> 00:16:56,920

Is a dollar 20.

288

00:16:56,920 --> 00:17:02,920

So it just goes to show the differences

in the branding, the brands.

289

00:17:03,220 --> 00:17:06,700

And the thorn one is also

third party tested, where the

290

00:17:06,700 --> 00:17:08,170

arrae creatine ones are not.

291

00:17:08,170 --> 00:17:11,470

And so third party tested

again, is of a higher standard.

292

00:17:11,650 --> 00:17:15,790

It's also 30 cents a serving compared

to $2 and 75 cents a serving.

293

00:17:15,821 --> 00:17:18,612

So just something to be more

mindful of when you are shopping for

294

00:17:18,612 --> 00:17:22,362

supplements and greens powders and

just things to add to your routine.

295

00:17:23,112 --> 00:17:26,922

As a side note, I do the same thing

with clothing now, after my husband

296

00:17:26,922 --> 00:17:31,302

started being more mindful of the

clothes that I buy and the fiber content

297

00:17:31,302 --> 00:17:35,412

that they're made of, and props to him

because I had never thought of that.

298

00:17:35,412 --> 00:17:39,972

I just bought for looks, but now I'm

looking more into polyester versus linen

299

00:17:39,972 --> 00:17:42,942

versus silk versus cotton fibers, and.

300

00:17:43,430 --> 00:17:47,450

Is what I'm paying for actually

worth it based on the fiber content.

301

00:17:47,450 --> 00:17:51,620

And he points it out every time I go

shopping and he's dragged along with me.

302

00:17:51,620 --> 00:17:54,920

So it's very helpful actually when

it comes to both clothing, but

303

00:17:54,920 --> 00:17:57,710

then also your medicine cabinet

and your supplement cabinet.

304

00:17:58,460 --> 00:18:02,480

So I'm also not falling for cycle

syncing as it's typically referred to.

305

00:18:02,660 --> 00:18:05,000

You don't have to eat a

certain way during your cycle.

306

00:18:05,000 --> 00:18:07,910

You don't have to work out a

certain way during your cycle.

307

00:18:08,150 --> 00:18:12,650

You can adjust and modify some of these

things, but truly understanding what's

308

00:18:12,650 --> 00:18:16,550

happening within your body will help you

make those decisions to know, oh, I'm

309

00:18:16,550 --> 00:18:18,440

feeling extra inflamed and extra bloated.

310

00:18:18,680 --> 00:18:20,600

Maybe that's why I'm going to start.

311

00:18:20,710 --> 00:18:25,060

Implementing a little bit more berries

or anti-inflammatory foods or, Hey,

312

00:18:25,060 --> 00:18:28,150

I'm recovering a little poorer in

my luteal phase after a workout, so

313

00:18:28,390 --> 00:18:32,170

maybe I do back off the weights or

reps a little bit, but not necessarily

314

00:18:32,170 --> 00:18:36,370

having to do strictly yoga or eat

strictly these types of nuts or seeds

315

00:18:36,370 --> 00:18:38,680

in a particular phase of your cycles.

316

00:18:38,680 --> 00:18:41,470

So cycle sinking as it's

typically referred to as

317

00:18:41,470 --> 00:18:43,060

propaganda, I am not falling for.

318

00:18:43,810 --> 00:18:47,860

And then lastly, the demonization

of inflammation and cortisol

319

00:18:47,860 --> 00:18:50,620

is something I am definitely

not falling for inflammation.

320

00:18:50,890 --> 00:18:55,360

The primary purpose is to help kickstart

the healing process within your body.

321

00:18:55,660 --> 00:18:57,190

Cortisol's needed for muscle building.

322

00:18:57,190 --> 00:19:01,090

There's so many good things that happen

from inflammation and from cortisol,

323

00:19:01,090 --> 00:19:02,440

and we need both within our bodies.

324

00:19:02,650 --> 00:19:04,720

We've done a whole series on

that, so I'll link those below.

325

00:19:04,720 --> 00:19:08,500

If you wanna dive in a little bit deeper

to what does inflammation actually mean?

326

00:19:08,685 --> 00:19:11,415

Why is it a good thing in

my body and in your body

327

00:19:11,715 --> 00:19:13,155

and the same thing with cortisol.

328

00:19:13,155 --> 00:19:13,905

Why do we need it?

329

00:19:13,905 --> 00:19:14,865

Why is it in our body?

330

00:19:14,865 --> 00:19:17,685

Why is there such a fear around

cortisol and inflammation?

331

00:19:17,775 --> 00:19:21,195

And what can we do about it if we

do get stuck in this inflammatory

332

00:19:21,195 --> 00:19:22,875

cycle or this high cortisol cycle?

333

00:19:22,875 --> 00:19:26,535

So I'll leave those episodes of the

series we did back in the fall below.

334

00:19:27,285 --> 00:19:29,355

So I think this was a longer

episode than what I thought.

335

00:19:29,355 --> 00:19:32,625

I guess I have a lot of propaganda

that I don't want to fall for when it

336

00:19:32,625 --> 00:19:33,885

comes to health and wellness topics.

337

00:19:33,885 --> 00:19:35,715

But I hope you guys enjoyed this episode.

338

00:19:35,715 --> 00:19:41,205

I wanna say a huge thank you to all of

those who supported the podcast festival,

339

00:19:41,205 --> 00:19:44,955

who listened to the podcast festival,

who shared all the episodes, who texted

340

00:19:44,955 --> 00:19:46,725

me or messaged me in some way and said.

341

00:19:47,190 --> 00:19:47,730

Oh my gosh.

342

00:19:47,730 --> 00:19:48,840

Thank you for this episode.

343

00:19:48,840 --> 00:19:51,510

I learned so much from this,

like it truly means the world.

344

00:19:51,510 --> 00:19:55,260

And I have made sure to pass on

all of those messages to the guest

345

00:19:55,260 --> 00:19:58,890

experts that we had on because

a lot of them are researchers.

346

00:19:58,890 --> 00:20:02,160

And I feel like as a clinician,

I get feedback a lot.

347

00:20:02,160 --> 00:20:04,290

I get a lot of gift cards, I

get a lot of thank you cards.

348

00:20:04,290 --> 00:20:08,310

I get a lot of praise, from

patients, and it feels so, so good.

349

00:20:08,370 --> 00:20:10,500

And I feel like some of

these researchers that are.

350

00:20:10,980 --> 00:20:15,540

At the tops of their field, might not hear

that from people in the general public.

351

00:20:15,540 --> 00:20:19,650

So any message that you've sent me,

any message that I've got, any praise

352

00:20:19,650 --> 00:20:24,330

for their episode, I have made sure

to send it to them so that they also

353

00:20:24,330 --> 00:20:26,100

know that their work is appreciated.

354

00:20:26,100 --> 00:20:27,450

So thank you guys so much.

355

00:20:27,840 --> 00:20:30,840

It means the world to me, but I also

know it means the world to them.

356

00:20:31,590 --> 00:20:36,150

My goal is to always make this podcast

super fun but filled with valuable,

357

00:20:36,150 --> 00:20:40,440

truthful information, focusing on our

female bodies in health and wellness.

358

00:20:40,440 --> 00:20:42,810

'cause there's so much nonsense out there.

359

00:20:42,810 --> 00:20:47,150

So my goal is to make this a

super trusted, a super valuable

360

00:20:47,150 --> 00:20:48,680

resource for all of you guys.

361

00:20:49,010 --> 00:20:53,120

So throughout the summer, I am

actually going to take a break

362

00:20:53,120 --> 00:20:56,660

from some of the hotter and smarter

episodes, which are our mini episodes

363

00:20:56,660 --> 00:20:58,340

that I absolutely love doing.

364

00:20:58,610 --> 00:21:01,730

But I have been praying about

guidance on next steps and just

365

00:21:02,120 --> 00:21:03,860

ways to make this podcast better.

366

00:21:03,860 --> 00:21:07,150

And I have been feeling a pull to cut

back a little bit on some of those

367

00:21:07,150 --> 00:21:11,830

episodes just throughout the summer so

that I can focus more on spreading the

368

00:21:11,830 --> 00:21:17,830

word and connecting with more people who

might be able to help further my goal

369

00:21:17,830 --> 00:21:19,360

and my mission with this podcast, so

370

00:21:19,360 --> 00:21:22,030

the hotter and smarter in five

episodes will return in the fall.

371

00:21:22,030 --> 00:21:26,255

I am sorry if those are some of your

favorite episodes because I really do

372

00:21:26,255 --> 00:21:31,115

love filming them and recording them,

and it's really hard for me to pull

373

00:21:31,115 --> 00:21:35,195

back on something that I know is super

beneficial, but for some reason, and

374

00:21:35,195 --> 00:21:39,155

I know it's a reason that I cannot

quite see yet, God's pulling me to

375

00:21:39,205 --> 00:21:43,105

take back that time for those episodes

and put it into other opportunities.

376

00:21:43,105 --> 00:21:47,425

So I thank you guys for all of your

support, for all of you guys listening

377

00:21:47,425 --> 00:21:50,845

to every episode that I release, but

just through the summer as we all like

378

00:21:50,845 --> 00:21:55,435

vacation and spend time with our families

and take a little bit of an exhale.

379

00:21:55,985 --> 00:22:00,065

I guess I'm feeling called to also

take an exhale by only releasing

380

00:22:00,065 --> 00:22:01,535

sort of our main episodes on Mondays.

381

00:22:01,535 --> 00:22:04,955

So it's just the hotter inspired episodes

that won't be released throughout the

382

00:22:04,955 --> 00:22:06,695

summer, but they will be back in the fall.

383

00:22:06,695 --> 00:22:12,140

And I'm hoping to have even more podcast

festival material too in the fall,

384

00:22:12,140 --> 00:22:17,435

like maybe a podcast festival focused

on some of the hot topics that we.

385

00:22:18,185 --> 00:22:20,345

Question as women when it comes

to our health and wellness.

386

00:22:20,345 --> 00:22:23,915

So if you guys have any ideas on a podcast

festival, or experts that you guys want

387

00:22:23,915 --> 00:22:26,615

me to reach out to, please let me know

'cause it's something that I had so

388

00:22:26,615 --> 00:22:30,515

much fun doing for MoMA and I would love

to do it again in the fall sometimes.

389

00:22:30,565 --> 00:22:31,375

I think that's all.

390

00:22:31,405 --> 00:22:34,195

Thank you guys so much

for all of your support.

391

00:22:34,195 --> 00:22:35,125

It truly means the world.

392

00:22:35,125 --> 00:22:37,795

Our Mama Palooza podcast

festival was a huge hit.

393

00:22:38,185 --> 00:22:42,115

It got shared to so many people from

across the world, and I'm so grateful.

394

00:22:42,165 --> 00:22:45,225

Thank you guys so much for your support

and I'll see you guys again on the next

395

00:22:45,225 --> 00:22:46,935

episode of Wellness Big Sis, the pod.