رونوشت کامل Episode 16: Biohacking for Women Over 40: Blood Sugar, Sleep, Hormones, CGMs, HRV & Simple Health Optimization with Renee Belz

you know, gained the freshman, eighteen. 04:23.586 --> 04:27.929 [SPEAKER_00]: I was eating all the junk, not sleeping and I ended up getting really sick. 04:28.862 --> 04:41.816 [SPEAKER_00]: ended up with extreme burnout ahead chronic fatigue syndrome and traditional medicine said your labs are normal you just need to sleep more now I was sleeping thirteen hours a day so that didn't really seem like a reasonable answer yeah 04:43.257 --> 04:47.122 [SPEAKER_00]: And so I went back to my dad and my mom and they were really well versed in holistic health. 04:47.182 --> 04:51.507 [SPEAKER_00]: So I started seeking different practitioners, different therapies, lab testing. 04:52.007 --> 04:59.256 [SPEAKER_00]: It ended up being so many things like circadian rhythm disruption, heavy metal toxicity, Epstein bar virus reactivation. 04:59.816 --> 05:02.139 [SPEAKER_00]: So many things that I had to work on poor blood sugar control. 05:02.519 --> 05:06.984 [SPEAKER_00]: I really had to clean up my act and I couldn't find one person that really had all the answers. 05:07.384 --> 05:10.747 [SPEAKER_00]: So it kind of had to work with the practitioners but take it into my own hands. 05:11.208 --> 05:13.570 [SPEAKER_00]: And so I really feel like that's what made me a biohacker. 05:14.031 --> 05:22.279 [SPEAKER_00]: Because as a biohacker, you have to take responsibility for your body, for your health and be willing to try numerous therapies. 05:23.505 --> 05:23.785 [SPEAKER_02]: Wow. 05:24.645 --> 05:26.006 [SPEAKER_02]: That's a really neat story. 05:26.026 --> 05:28.507 [SPEAKER_02]: I like that your parents were, you know, into that. 05:28.527 --> 05:38.670 [SPEAKER_02]: And like how you said it's like ancestral wisdom because it really is kind of going back to, okay, let's look back at how we evolved and think of it from that perspective. 05:38.770 --> 05:45.072 [SPEAKER_02]: And then for science to finally be catching back up to how we evolved as kind of full circle. 05:45.172 --> 05:46.593 [SPEAKER_02]: So I think that's really cool. 05:47.013 --> 05:49.294 [SPEAKER_00]: Yeah, you could probably say our ancestors were the OG. 05:49.534 --> 05:50.374 [SPEAKER_00]: Oh, that's right. 05:50.394 --> 05:51.775 [SPEAKER_00]: I ever grounding. 05:51.815 --> 05:53.535 [SPEAKER_00]: They had optimal circadian rhythm. 05:53.555 --> 05:59.757 [SPEAKER_00]: They were sleeping on the cool ground, getting sunshine, no screens, minimal stress, optimal exercise. 05:59.777 --> 06:08.620 [SPEAKER_02]: I know that you took that in you and your sister, now co-host, the Biohacker Bates podcast, which has such a loyal following. 06:09.421 --> 06:13.602 [SPEAKER_02]: And I'd love for you to tell our audience a little about your podcast. 06:13.762 --> 06:17.987 [SPEAKER_02]: and how co-hosting with your sister has contributed to its success in loyal audience. 06:19.475 --> 06:25.600 [SPEAKER_00]: Yeah, it's been a really fun adventure to work with my sister because it's just

the two of us and we're only two years apart. 06:25.620 --> 06:26.881 [SPEAKER_00]: So we've always been really close. 06:27.462 --> 06:39.031 [SPEAKER_00]: And funny enough, even though I went to college in Florida and she went to college in New York City, we somehow got back to the point where we're both doing the same thing in our career with nutrition and fitness and health optimization. 06:39.552 --> 06:40.733 [SPEAKER_00]: I then moved out to Vegas. 06:40.773 --> 06:44.296 [SPEAKER_00]: She's still in New York and we said, man, this is so cool that we're in the same industry. 06:44.976 --> 06:46.197 [SPEAKER_00]: How could we work together? 06:46.217 --> 06:58.909 [SPEAKER_00]: You know, we both were seeing private clients all day long and we thought, let's start a podcast because it'll bring us closer and we can help educate people around the world because as you know, you can only help so many one among clients in a day, right? 06:59.049 --> 07:09.759 [SPEAKER_00]: The goal of the podcast was could we reach thousands of people to educate about anything in the realm of biohacking, nutrition, sleep, stress management, fancy tech, gadgets, devices. 07:10.460 --> 07:11.320 [SPEAKER_00]: lab testing. 07:11.600 --> 07:12.960 [SPEAKER_00]: It's, it's endless. 07:13.001 --> 07:16.521 [SPEAKER_00]: We just hit three hundred episodes and we are nowhere near out of topics. 07:16.681 --> 07:16.941 [SPEAKER_00]: Wow. 07:17.701 --> 07:18.201 [SPEAKER_00]: It's amazing. 07:18.221 --> 07:18.642 [SPEAKER_00]: It's going. 07:20.082 --> 07:22.542 [SPEAKER_02]: You can keep talking about it and that's really on. 07:22.562 --> 07:24.163 [SPEAKER_03]: When did you start Renee? 07:24.263 --> 07:26.123 [SPEAKER_03]: Was it in like, two, nineteen, twenty? 07:26.163 --> 07:26.623 [SPEAKER_03]: You know what? 07:26.863 --> 07:28.163 [SPEAKER_03]: It's six years ago today. 07:28.183 --> 07:28.263 [SPEAKER_03]: Yeah. 07:28.563 --> 07:29.544 [SPEAKER_03]: July first. 07:29.724 --> 07:30.744 [SPEAKER_03]: Today. 07:30.884 --> 07:32.344 [SPEAKER_03]: Happy anniversary. 07:32.404 --> 07:34.325 [SPEAKER_00]: Yeah, that's not a anniversary. 07:34.805 --> 07:35.985 [SPEAKER_00]: Yeah, six years today. 07:37.765 --> 07:46.107 [SPEAKER_03]: I have another podcast and I have just over three hundred and I'm six years old, but I was like, I think you've probably started around the same time. 07:46.467 --> 07:47.068 [SPEAKER_00]: Congrats. 07:47.328 --> 07:48.248 [SPEAKER_00]: Yeah, that's awesome. 07:49.068 --> 07:49.548 [SPEAKER_02]: Very cool. 07:49.588 --> 07:51.309 [SPEAKER_02]: Hopefully we'll get there one day too. 07:51.329 --> 07:51.689 [SPEAKER_03]: We shall. 07:52.169 --> 07:52.969 [SPEAKER_03]: Time flies. 07:52.989 --> 07:53.749 [SPEAKER_03]: We have later on. 07:53.769 --> 07:55.370 [SPEAKER_03]: It only goes by fast. 07:55.590 --> 07:57.970 [SPEAKER_02]: No end in sight for the topics like you said. 07:57.990 --> 08:03.572 [SPEAKER_00]: I don't know that when we started it, we would have thought it's six plus years, but we're not going to stop anytime soon. 08:03.612 --> 08:03.892 [SPEAKER_00]: Good. 08:04.192 --> 08:04.812 [SPEAKER_00]: Lucky for us. 08:06.264 --> 08:15.213 [SPEAKER_02]: And I know that biohacking can really be powerful for anyone, but today, obviously, we'd like to focus on why it's such a game changer for women in their forties and beyond. 08:15.333 --> 08:21.920 [SPEAKER_02]: So I'm wondering what unique opportunities or benefits you see for women in the stage of life with biohacking. 08:23.537 --> 08:30.679 [SPEAKER_00]: Yeah, I think women actually need to lean into biohacking more than men for two reasons. 08:30.699 --> 08:35.701 [SPEAKER_00]: One, as you know, women have been left out of health scientific research for a very long time. 08:36.161 --> 08:42.103 [SPEAKER_00]: So a lot of the studies that we see on nutrition or even pharmaceutical medication, it's primarily done on men. 08:42.143 --> 08:43.544 [SPEAKER_00]: We don't have a lot of research on women. 08:44.204 --> 08:56.461 [SPEAKER_00]: to with women because of our hormonal cycle every month, even as we go into parry menopause and obviously even menopause or our homens are always changing, especially when you're cycling, you're kind of a different woman every day. 08:56.982 --> 09:01.468 [SPEAKER_00]: So you really need to lean into the bio, maybe week one of your cycle, you can fast. 09:01.868 --> 09:06.053 [SPEAKER_00]: And week two, maybe you can do more cold plunging towards the end of your cycle. 09:06.113 --> 09:09.837 [SPEAKER_00]: Maybe it's more walking in yoga and stress management and more sleep. 09:11.098 --> 09:13.801 [SPEAKER_00]: So catering to our hormones can be really, really beneficial. 09:13.841 --> 09:18.506 [SPEAKER_00]: And I think that's where biohacking shines because you're taking this bio individual approach. 09:19.047 --> 09:23.231 [SPEAKER_00]: So not only are women very different than men, but every female is different. 09:24.092 --> 09:26.836 [SPEAKER_00]: even if you look at the average twenty eight day cycle for women. 09:27.396 --> 09:28.918 [SPEAKER_00]: That's just an average, right? 09:28.938 --> 09:31.541 [SPEAKER_00]: We know that it varies from person to person. 09:31.621 --> 09:39.691 [SPEAKER_00]: So by understanding your body, tapping into intuition and really looking at your data, you can optimize based off of your hormones at the time. 09:40.512 --> 09:42.353 [SPEAKER_02]: Yeah, that's great advice. 09:42.373 --> 09:45.875 [SPEAKER_02]: And I know you had a recent podcast episode on cycle sinking. 09:45.895 --> 09:51.218 [SPEAKER_02]: And I was so excited to hear what y'all had to say about it was one hundred percent on board with everything you said. 09:51.278 --> 09:52.579 [SPEAKER_02]: So anybody that missed that. 09:52.639 --> 09:58.662 [SPEAKER_02]: I say go listen to that because it just goes to show like you were saying about leaning into who you are that day.

09:58.682 --> 09:59.603 [SPEAKER_02]: Because I love that. 09:59.783 --> 10:01.023 [SPEAKER_02]: We're a different woman every day. 10:01.263 --> 10:04.265 [SPEAKER_02]: Our hormones are never the same as they were yesterday or last month. 10:04.345 --> 10:07.087 [SPEAKER_02]: And so you got to learn to listen to your body. 10:08.587 --> 10:10.969 [SPEAKER_02]: And you mentioned tracking. 10:11.109 --> 10:15.451 [SPEAKER_02]: So as we all know, tracking progress can be a key part of this journey. 10:15.912 --> 10:22.555 [SPEAKER_02]: But it's not always realistic to run labs every few months, especially for busy women, juggling work, family, and everything else going on. 10:22.695 --> 10:27.338 [SPEAKER_02]: So what are some simple accessible metrics you recommend starting with? 10:29.860 --> 10:31.941 [SPEAKER_00]: Yeah, of course, lab testing is great, but you're right. 10:31.961 --> 10:33.682 [SPEAKER_00]: You're not going to do that all the time. 10:33.782 --> 10:39.505 [SPEAKER_00]: Actually, one by a hacker friend who he ran his blood work every day for ninety days. 10:39.525 --> 10:43.927 [SPEAKER_00]: I was like, wow, I don't know anyone else in the world, but could pull that off. 10:44.327 --> 10:45.007 [SPEAKER_00]: He learned a lot. 10:45.027 --> 10:46.568 [SPEAKER_00]: I would not recommend that for anyone. 10:47.508 --> 10:51.830 [SPEAKER_00]: So something really simple that we can do at home is to pick one wearable. 10:52.071 --> 10:54.692 [SPEAKER_00]: I think something like a woop band or an orring. 10:55.632 --> 10:56.452 [SPEAKER_00]: Pick one. 10:56.472 --> 11:03.975 [SPEAKER_00]: I think some people want to get like all the gadgets and all the data but just stick with one and then you can start to look at your trends over time. 11:04.035 --> 11:13.699 [SPEAKER_00]: So I think number one is something that can track your sleep can be really helpful because we know poor sleep impacts literally every aspect of our and then vice versa. 11:13.839 --> 11:15.899 [SPEAKER_00]: So many things can impact our sleep. 11:16.279 --> 11:20.021 [SPEAKER_00]: So I think just starting by tracking your sleep can be really insightful as to 11:20.781 --> 11:27.884 [SPEAKER_00]: how you need to change your schedule with your circadian rhythm, how you need to change your diet, your exercise timing, your biohack timing. 11:28.945 --> 11:32.746 [SPEAKER_00]: And from there, we want to kind of zoom out and look at the trends. 11:33.286 --> 11:37.768 [SPEAKER_00]: So all of these gadgets are great, but I will say they are not a hundred percent accurate. 11:37.848 --> 11:40.890 [SPEAKER_00]: So if you have say the or a rang and you're like, oh, 11:41.510 --> 11:43.310 [SPEAKER_00]: I only got fifteen minutes of deep sleep. 11:43.490 --> 11:44.791 [SPEAKER_00]: How am I going to survive the day? 11:44.811 --> 11:46.311 [SPEAKER_00]: Okay, calm down. 11:46.351 --> 11:47.751 [SPEAKER_00]: I promise you that is not. 11:48.091 --> 11:50.432 [SPEAKER_00]: You probably got more deep sleep than the ring is saying. 11:50.932 --> 12:01.614 [SPEAKER_00]: But if you can zoom out and look at the trends and say, wow, for this whole month, overall my deep sleep was lower or higher or whatever, then you can start to put the pieces together. 12:02.034 --> 12:04.055 [SPEAKER_00]: So the trends are really where the magic happens. 12:04.135 --> 12:05.175 [SPEAKER_00]: So sleep is great. 12:05.975 --> 12:10.841 [SPEAKER_00]: And then also with those same trackers is heart rate variability. 12:10.861 --> 12:12.463 [SPEAKER_00]: I love this biometric. 12:12.563 --> 12:19.072 [SPEAKER_00]: I think every human on the planet should be tracking their HRB because we can learn so much about what's going on with the nervous system. 12:20.414 --> 12:27.765 [SPEAKER_00]: So if any was not familiar with HRV, so heart rate variability, it's looking at the variation between each heartbeat, and that's telling us how resilient we are. 12:28.426 --> 12:35.437 [SPEAKER_00]: So higher HRV typically means we're healthier, we're stronger, we're more resilient or arrested, lower the opposite. 12:36.278 --> 12:39.099 [SPEAKER_00]: But the funny thing about HRB is you can't compare it to other people. 12:39.779 --> 12:43.461 [SPEAKER_00]: So, you know, my average is one twenty five. 12:43.821 --> 12:47.062 [SPEAKER_00]: So for me, I have to look at that baseline of one twenty five. 12:47.262 --> 12:48.163 [SPEAKER_00]: What makes it go up? 12:48.243 --> 12:49.163 [SPEAKER_00]: What makes it go down? 12:49.683 --> 12:55.606 [SPEAKER_00]: That's what I need to be looking at where someone else could be very healthy with an HRB baseline of thirty. 12:56.246 --> 12:57.967 [SPEAKER_00]: Doesn't mean I'm healthier than that. 12:58.128 --> 13:03.432 [SPEAKER_00]: But for them, they need to take that thirty baselines and say what moves the needle to get that up and to get that down. 13:03.992 --> 13:09.557 [SPEAKER_00]: So it's a unique biometric where you can't compare blood pressure, cholesterol, heart rate, things like that. 13:10.197 --> 13:13.640 [SPEAKER_00]: And once you look at that, you can really see what is moving the needle. 13:13.720 --> 13:18.584 [SPEAKER_00]: So optimizing your sleep, optimizing your stress management, optimizing blood sugar. 13:19.925 --> 13:26.770 [SPEAKER_00]: Certain biohex are actually forms of formetic stressors, so coal plunges, sauna, spasting, high-intensity animal training. 13:27.231 --> 13:36.278 [SPEAKER_00]: These are great, but if you do them on a day when your HRV is low, you are going to crash harder, and it's going to take you longer to recover from it. 13:36.798 --> 13:39.439 [SPEAKER_00]: versus if you say, hey, my HRV is really high today. 13:39.459 --> 13:41.800 [SPEAKER_00]: I'm going to go do that CrossFit workout. 13:41.820 --> 13:44.681 [SPEAKER_00]: I'm going to follow it up with a coal plunge, maybe I'll fast tomorrow. 13:44.701 --> 13:50.263 [SPEAKER_00]: And you can lean into that because

your body is going to adapt quicker and become stronger from it. 13:51.063 --> 13:55.365 [SPEAKER_00]: So hopefully there's a lot of nuances with HRV, but it's really fascinating. 13:56.085 --> 13:57.186 [SPEAKER_03]: That is fascinating to me. 13:57.206 --> 13:58.486 [SPEAKER_03]: Michelle, do you track your HRV? 13:58.987 --> 13:59.287 [SPEAKER_03]: You know? 14:00.567 --> 14:03.728 [SPEAKER_02]: I've always been a little confused about HRV. 14:03.768 --> 14:06.748 [SPEAKER_02]: I have to admit, even though I know it's important, and I do look at it. 14:07.449 --> 14:12.510 [SPEAKER_02]: And I just pulled up my app, my aura ring app, as yours, my average is like, sixty-three. 14:12.590 --> 14:14.970 [SPEAKER_02]: So now I know, but I love how it is. 14:14.990 --> 14:15.450 [SPEAKER_02]: So low. 14:15.650 --> 14:16.911 [SPEAKER_03]: I'm like terrified of it. 14:17.371 --> 14:17.611 [SPEAKER_03]: Oh no. 14:17.651 --> 14:18.691 [SPEAKER_03]: It's so, it's okay. 14:18.751 --> 14:19.391 [SPEAKER_03]: It's that's okay. 14:19.551 --> 14:21.091 [SPEAKER_03]: It's that's your baseline that's okay. 14:21.131 --> 14:23.212 [SPEAKER_03]: My baseline is like, eighteen. 14:24.032 --> 14:24.232 [SPEAKER_00]: Wow. 14:24.252 --> 14:24.552 [SPEAKER_00]: Okay. 14:24.572 --> 14:25.933 [SPEAKER_00]: So you're definitely on the lower end. 14:26.093 --> 14:27.733 [SPEAKER_00]: But for you, almost dead. 14:29.073 --> 14:31.074 [SPEAKER_00]: I've seen HRVs in the single digits. 14:32.295 --> 14:33.755 [SPEAKER_00]: Or peanut for me, I mean, or first line. 14:33.895 --> 14:36.216 [SPEAKER_03]: Yeah, like my high days are twenty five. 14:36.536 --> 14:37.677 [SPEAKER_03]: That's getting the twenty. 14:37.737 --> 14:38.357 [SPEAKER_03]: I'm doing good. 14:38.797 --> 14:46.061 [SPEAKER_00]: Yeah, but that's okay because that's your personal thing and your HRV can be somewhat determined by your gender and your genetics. 14:46.321 --> 14:49.262 [SPEAKER_00]: So you might not ever see an HRV of one hundred. 14:49.342 --> 14:51.123 [SPEAKER_00]: That's just how you are and that's okay. 14:51.563 --> 14:55.985 [SPEAKER_00]: So when you see twenty five, that's probably a really good day for you and you can push it. 14:56.285 --> 14:58.627 [SPEAKER_00]: And I'm looking at percentages can be helpful. 14:58.647 --> 15:02.490 [SPEAKER_00]: A twenty percent increase from your baseline is like, okay, I did something right. 15:02.590 --> 15:06.454 [SPEAKER_00]: If you see a forty percent increase, wow, you really nailed it. 15:06.554 --> 15:10.437 [SPEAKER_00]: And then same with the opposite, twenty percent decrease, forty percent decrease. 15:10.857 --> 15:11.998 [SPEAKER_00]: That's a huge red flag. 15:12.038 --> 15:16.102 [SPEAKER_00]: You're probably going to come down with some viral infection. 15:16.142 --> 15:17.043 [SPEAKER_00]: You're really run down. 15:17.163 --> 15:21.306 [SPEAKER_00]: So looking at the percentages can really help to tailor the personalization of it. 15:22.607 --> 15:23.208 [SPEAKER_02]: Oh, good to know. 15:23.721 --> 15:47.184 [SPEAKER_02]: that's really interesting and it will say like I said I admitted sometimes it confuses me but I get the concept behind the hired is based on your baseline the better you are feeling that day and I do look at that some days when I feel like I'm on fire and I look at it I'm like yep my ordering app sure says that today I'm ready to go and so it's interesting to watch those trends and I'm definitely going to focus on that from now on. 15:47.925 --> 15:48.245 [SPEAKER_00]: So yeah. 15:48.746 --> 15:55.050 [SPEAKER_00]: And then if you want to do something really fun, this is one of my favorite biohacks is HRV biofeedback. 15:55.731 --> 15:58.673 [SPEAKER_00]: So this is where you're actually training your nervous system. 15:59.173 --> 16:05.058 [SPEAKER_00]: And it takes some time, but like Tabitha, you'll probably see an increase in HRV over time if you incorporate this. 16:05.198 --> 16:07.340 [SPEAKER_00]: I do two and ten minute sessions per day. 16:07.360 --> 16:09.561 [SPEAKER_00]: I know not everyone has the time to do that. 16:09.601 --> 16:11.002 [SPEAKER_00]: For me, it's really moved to the needle. 16:11.042 --> 16:12.363 [SPEAKER_00]: And I feel so much better when I do it. 16:12.403 --> 16:16.707 [SPEAKER_00]: But you can download an app, something like a lead HRV or optimal HRV. 16:17.567 --> 16:22.031 [SPEAKER_00]: And you're measuring your, you just wear like a heart rate monitor either on your arm or on your chest. 16:22.751 --> 16:26.775 [SPEAKER_00]: And it is measuring your HRV in the moment and telling you how to breathe. 16:27.555 --> 16:29.997 [SPEAKER_00]: So like for mine, it's about four breaths per minute. 16:30.538 --> 16:32.759 [SPEAKER_00]: But the inhale is different than the exhale. 16:33.140 --> 16:34.421 [SPEAKER_00]: And so I'm following that. 16:34.561 --> 16:38.384 [SPEAKER_00]: And so I call this like the HRV training like you're going to the gym. 16:39.044 --> 16:39.325 [SPEAKER_03]: Yeah. 16:39.345 --> 16:40.986 [SPEAKER_00]: Think of it like that for your nervous system. 16:42.287 --> 16:42.627 [SPEAKER_03]: Okay. 16:42.707 --> 16:43.228 [SPEAKER_03]: I like that. 16:43.288 --> 16:43.968 [SPEAKER_03]: I'm going to do that. 16:44.549 --> 16:44.749 [SPEAKER_03]: Yeah. 16:44.809 --> 16:45.290 [SPEAKER_03]: Really good. 16:45.770 --> 16:46.290 [SPEAKER_02]: Good advice. 16:46.390 --> 16:46.851 [SPEAKER_02]: I love that. 16:47.604 --> 16:47.864 [SPEAKER_03]: Yeah. 16:48.145 --> 16:48.645 [SPEAKER_02]: Okay. 16:48.986 --> 16:49.466 [SPEAKER_02]: Great. 16:50.247 --> 16:54.651 [SPEAKER_02]: Those are all really good tips and now we're about to get into some of the really fun stuff. 16:54.672 --> 16:57.955 [SPEAKER_02]: So let's shift into some of your favorite everyday bio hacks. 16:58.576 --> 17:04.702 [SPEAKER_02]: So I want to focus on those foundational pieces that can really move the needle without being expensive or

complicated. 17:05.483 --> 17:10.428 [SPEAKER_02]: So first off, what is your favorite low cost or free hack for a blood sugar control? 17:13.232 --> 17:17.853 [SPEAKER_00]: Yeah, I would say favorite free one would be walking after a meal. 17:17.873 --> 17:21.394 [SPEAKER_00]: So just even a fifteen minute walk after a meal. 17:21.414 --> 17:24.334 [SPEAKER_00]: I think this tends to be easier for people to do after dinner. 17:24.394 --> 17:28.895 [SPEAKER_00]: But if you're home, if you work from home and you can do it after any meal, that is the greatest thing. 17:29.035 --> 17:29.615 [SPEAKER_00]: It's free. 17:29.955 --> 17:32.716 [SPEAKER_00]: You're getting way more benefits than just blood sugar control, right? 17:32.736 --> 17:33.516 [SPEAKER_00]: Cause you're outside. 17:33.536 --> 17:34.216 [SPEAKER_00]: You're getting nature. 17:34.256 --> 17:35.497 [SPEAKER_00]: You're walking, you're moving your body. 17:35.957 --> 17:38.777 [SPEAKER_00]: But that is the easiest way to see your blood sugar come down. 17:38.857 --> 17:42.078 [SPEAKER_00]: And for me, well, I would say the next thing is wearing a CGM. 17:42.178 --> 17:42.438 [SPEAKER_00]: And so 17:42.958 --> 17:48.121 [SPEAKER_00]: With wearing that, you can really see as you're walking, your blood sugar will come down in a really healthy way. 17:49.001 --> 17:51.783 [SPEAKER_00]: So that would be my second thing is invest in a CGM. 17:51.803 --> 17:57.986 [SPEAKER_00]: And if you just do it for one month, and you do, you need to work with a company. 17:58.046 --> 18:00.928 [SPEAKER_00]: Like, I mean, there's so many like taste or monial or levels. 18:01.168 --> 18:05.590 [SPEAKER_00]: There's a lot of options out there where you don't have to go to like your primary care and get a prescription. 18:06.070 --> 18:08.592 [SPEAKER_00]: Because if you're not diabetic, they're not going to give that to you. 18:08.712 --> 18:10.012 [SPEAKER_00]: But there's a lot of options online. 18:10.032 --> 18:10.673 [SPEAKER_00]: You can get this. 18:11.233 --> 18:14.196 [SPEAKER_00]: And they typically will send you two sensors that are fourteen days each. 18:15.217 --> 18:16.298 [SPEAKER_00]: And actually funny timing. 18:16.338 --> 18:18.360 [SPEAKER_00]: I have one on right now. 18:18.380 --> 18:19.001 [SPEAKER_00]: Yeah. 18:19.201 --> 18:22.384 [SPEAKER_00]: I've been doing this for about four years and I don't wear it all the time. 18:22.444 --> 18:26.368 [SPEAKER_00]: I just ever once in a while, I buy a new one and I'll test a bunch of stuff for fourteen days. 18:27.009 --> 18:28.870 [SPEAKER_00]: Learn as much as I can and then I take a break. 18:29.471 --> 18:32.734 [SPEAKER_00]: And I say everyone should do this at least once because 18:33.872 --> 18:38.036 [SPEAKER_00]: We know the stats about metabolic flexibility in the United States, right? 18:38.076 --> 18:39.917 [SPEAKER_00]: We have a huge metabolic health problem. 18:40.278 --> 18:42.980 [SPEAKER_00]: And if you're not metabolic, but a healthy, you are not healthy. 18:43.040 --> 18:44.301 [SPEAKER_00]: It's literally impossible. 18:44.942 --> 18:59.414 [SPEAKER_00]: So, gleaning some insight into what is happening with your glucose, not just from what you're eating, but how to stress impact it, how does poor sleep, how does intense exercise, how does sauna, cold plunge, how do all those things impact your glucose? 19:00.392 --> 19:03.215 [SPEAKER_00]: So for me, this was shocking. 19:03.275 --> 19:07.860 [SPEAKER_00]: The biggest thing for a poor glucose control for me was poor sleep. 19:09.248 --> 19:16.934 [SPEAKER_00]: Like my diet's pretty clean, but if I don't get enough quality sleep, I am on a blood sugar roller coaster the whole next day, and I cannot get off the ride. 19:18.035 --> 19:20.357 [SPEAKER_00]: So for me, I know I have to prioritize sleep. 19:20.697 --> 19:22.878 [SPEAKER_00]: And I even felt it even before I had CGMs. 19:22.918 --> 19:27.002 [SPEAKER_00]: If I didn't sleep well, I'm like, where's the carbs, the sugar, the caffeine? 19:27.022 --> 19:32.766 [SPEAKER_00]: I think a lot of people have experienced that feeling, and it's all because that blood sugar roller coaster you're trying to get off of. 19:33.146 --> 19:34.788 [SPEAKER_00]: So sleep was huge, but then also, 19:35.568 --> 19:41.213 [SPEAKER_00]: Some of the quote unquote healthy foods you may be eating are not so healthy for blood sugar. 19:41.413 --> 19:46.577 [SPEAKER_00]: My biggest spike I ever saw was a gluten-free veggie flatbread. 19:47.480 --> 19:51.342 [SPEAKER_00]: Which I mean, if you're in nutrition, you know the harms of sometimes gluten free, right? 19:51.362 --> 19:53.943 [SPEAKER_00]: Cause they use cassava, cornstarch, all these funky things. 19:54.664 --> 19:58.246 [SPEAKER_00]: But I think the average person would think, oh, it's gluten free and it has vegetables. 19:58.306 --> 19:59.186 [SPEAKER_00]: It's gotta be healthy. 20:00.027 --> 20:01.908 [SPEAKER_00]: The highest spike I have ever seen. 20:02.508 --> 20:04.669 [SPEAKER_00]: So I think you start to see things like that. 20:05.069 --> 20:09.892 [SPEAKER_00]: You might realize your healthy diet is not as healthy as you thought. 20:10.052 --> 20:12.553 [SPEAKER_00]: And you test like crazy for those fourteen days. 20:12.633 --> 20:15.475 [SPEAKER_00]: You learn what you can and then you apply it into your life. 20:16.295 --> 20:18.396 [SPEAKER_00]: So I think that's just a huge thing everyone should didn't. 20:18.416 --> 20:18.656 [SPEAKER_00]: Yeah. 20:19.116 --> 20:20.337 [SPEAKER_00]: And I did as I can get hermented. 20:20.357 --> 20:21.737 [SPEAKER_00]: I have not. 20:21.757 --> 20:23.158 [SPEAKER_02]: I think tab you have, right? 20:23.598 --> 20:24.738 [SPEAKER_03]: Yeah, I did. 20:24.858 --> 20:25.799 [SPEAKER_03]: It's been a couple years. 20:25.919 --> 20:27.339 [SPEAKER_03]: So I would like to do it again. 20:27.359 --> 20:30.560 [SPEAKER_03]: I was keto for over two years. 20:31.361 --> 20:35.582

[SPEAKER_03]: And I did it around the time where I was like trying to come off of keto. 20:35.682 --> 20:37.203 [SPEAKER_03]: And I wanted what would happen. 20:37.243 --> 20:41.445 [SPEAKER_03]: And actually, funny enough, like carbs don't spike my 20:42.485 --> 21:01.585 [SPEAKER_03]: blood sugar like I thought they were going to but after I hit forty four so I'm forty five so it's just been a year I've really seen just the wake come on and I just feel like I can't eat anything these days without gaining weight so I would like to do it again just to see what's going on there yeah 21:02.648 --> 21:04.270 [SPEAKER_00]: Yeah, and that's a really good point. 21:04.330 --> 21:10.836 [SPEAKER_00]: I do see for women, like, as our hormones start to decline, it is harder to control blood sugar. 21:10.917 --> 21:15.521 [SPEAKER_00]: So I think we have to lean more into these practices versus in your twenties. 21:16.462 --> 21:23.409 [SPEAKER_00]: You can get away with a little bit more in your blood sugar bounces back, but in, you know, women in their forties and fifties, I find you really have to fine tune it. 21:23.469 --> 21:25.892 [SPEAKER_00]: And so the CGM is a beautiful way to see what's going on. 21:26.492 --> 21:33.889 [SPEAKER_03]: What do you think about using semi-glutide to do that, or even just, I've done a lot of research on, I grow dosing it? 21:35.892 --> 21:37.533 [SPEAKER_00]: I think it's appropriate for some people. 21:37.553 --> 21:41.757 [SPEAKER_00]: I think some people are jumping to it a little too fast. 21:41.817 --> 21:43.398 [SPEAKER_00]: They think there's like other options. 21:43.438 --> 21:45.941 [SPEAKER_00]: You know, there's natural ways to increase GLP one. 21:46.481 --> 21:52.386 [SPEAKER_00]: I personally like use this super gut fiber for that or you can use something like the acrimansia probiotic. 21:52.887 --> 21:54.388 [SPEAKER_00]: You know, there's a lot of companies coming out. 21:54.488 --> 21:54.848 [SPEAKER_00]: It's funny. 21:55.008 --> 22:00.073 [SPEAKER_00]: Products I've been using for like a decade have now changed their label to say P one support. 22:00.753 --> 22:03.914 [SPEAKER_00]: The ingredients haven't changed at all, but the marketing has changed. 22:04.114 --> 22:06.014 [SPEAKER_00]: So the stuff has been around for a long time. 22:06.074 --> 22:10.716 [SPEAKER_00]: So I was like lean into that because obviously the natural supplements, you're not going to have any side effects. 22:10.736 --> 22:12.356 [SPEAKER_00]: So lean into that as much as you can. 22:12.816 --> 22:21.179 [SPEAKER_00]: But if you're really struggling and you know, I've had some clients that they're obese and they think about food all day and they say, I'm hungry all day. 22:21.199 --> 22:24.880 [SPEAKER_00]: I eat healthy for breakfast and then I fall off the wagon because I'm just starving. 22:25.380 --> 22:26.320 [SPEAKER_00]: So I think for those people, 22:27.020 --> 22:47.749 [SPEAKER_00]: using it can be really beautiful because they can finally experience what I call food freedom where they're not thinking about it twenty four seven and they can feel what is it like to not be hungry all day and then they can lean into the healthier food options and then as you lean off of that you know hopefully those healthy habits stick that's cool 22:48.288 --> 22:48.528 [SPEAKER_03]: Yeah. 22:49.148 --> 22:49.368 [SPEAKER_00]: Yeah. 22:49.548 --> 22:50.889 [SPEAKER_00]: It's an interesting one, Persher. 22:50.909 --> 22:51.789 [SPEAKER_02]: Yeah. 22:51.989 --> 22:54.590 [SPEAKER_02]: And you kind of talked about this sleep thing on the same way. 22:54.650 --> 23:04.332 [SPEAKER_02]: It's just I protect it so much and some nights I just I'll get a bad night sleep and I can feel it for the rest of the day for sure if not a couple days. 23:04.412 --> 23:08.893 [SPEAKER_02]: So what are your favorite tools and bio hacks for sleep optimization? 23:11.043 --> 23:14.227 [SPEAKER_00]: The free sleep hygiene hacks always have to come first. 23:14.467 --> 23:16.410 [SPEAKER_00]: And I'm sure you guys have talked about this, right? 23:16.470 --> 23:20.695 [SPEAKER_00]: The dark room, you know, my test for this is when you're laying in bed. 23:20.756 --> 23:27.464 [SPEAKER_00]: If you put your hand in front of your face, about a foot in front of your face, if you can see your hand, there's too much light in your room. 23:28.305 --> 23:32.367 [SPEAKER_00]: And I think sometimes that blows people's mind like, oh, it really has to be that dark. 23:32.527 --> 23:33.847 [SPEAKER_00]: Yes, it needs to be that dark. 23:34.247 --> 23:41.950 [SPEAKER_00]: And so if you need to use an eye mask invest in some blackout shades, you know, there's companies like you block out that just block out everything. 23:42.711 --> 23:46.332 [SPEAKER_00]: So darkness number one sound depending on where you live. 23:46.752 --> 23:52.596 [SPEAKER_00]: You know, just be aware of other sounds that could be disrupting your sleep, maybe use a sound machine, and then cold. 23:53.236 --> 24:01.201 [SPEAKER_00]: So whether you're cranking the thermostat down or you invest in a cold mattress, something like an eighth sleep or a chili pad, cold is huge. 24:01.261 --> 24:03.643 [SPEAKER_00]: I see this especially for my clients in Manopause. 24:04.787 --> 24:07.868 [SPEAKER_00]: cold at night is a huge game changer for quality sleep. 24:08.528 --> 24:12.448 [SPEAKER_00]: So those are mostly free, mostly free. 24:12.468 --> 24:13.809 [SPEAKER_00]: Always lean into this first. 24:14.349 --> 24:15.489 [SPEAKER_00]: And then looking at light. 24:15.769 --> 24:19.190 [SPEAKER_00]: So we're spending about ninety percent of our day inside. 24:19.210 --> 24:20.250 [SPEAKER_00]: That's the average. 24:20.310 --> 24:22.490 [SPEAKER_00]: So obviously there's some that are higher and lower. 24:22.590 --> 24:29.031 [SPEAKER_00]: But we're not getting the natural sunlight that we need during the day to signal to our body at

night when it's time to go to bed. 24:29.131 --> 24:32.192 [SPEAKER_00]: So we want more outside daylight during the day. 24:32.812 --> 24:40.736 [SPEAKER_00]: And then at night, we want to turn off the electronics, the lights, put on some blue light blocking glasses, which yes, everyone should invest in blue light blocking glasses. 24:40.796 --> 24:42.057 [SPEAKER_00]: They're not that expensive. 24:42.798 --> 24:46.440 [SPEAKER_00]: And if you're going to watch Netflix or play on your phone at night, at least we're the glasses. 24:46.940 --> 24:55.425 [SPEAKER_00]: Because light is a huge disruptor because your body's not going to produce melatonin if there's any blue light around that your brain would never do that. 24:55.725 --> 24:57.666 [SPEAKER_00]: It wouldn't make sense of oceanary to do that. 24:58.790 --> 24:59.770 [SPEAKER_00]: So lighting is huge. 25:00.911 --> 25:01.091 [SPEAKER_00]: Yeah. 25:01.951 --> 25:02.111 [SPEAKER_02]: Yeah. 25:02.451 --> 25:02.912 [SPEAKER_02]: I like that. 25:02.972 --> 25:08.894 [SPEAKER_02]: And so you kind of touched on the circadian rhythm there as well, which I think is very important. 25:09.574 --> 25:09.894 [SPEAKER_02]: Okay. 25:09.914 --> 25:12.235 [SPEAKER_02]: So here's another subject that's close to my heart. 25:12.335 --> 25:15.977 [SPEAKER_02]: You have any any bricks from moving home and support. 25:16.157 --> 25:19.198 [SPEAKER_02]: And this may go back to vagal nerve. 25:19.258 --> 25:21.399 [SPEAKER_02]: You know, keep nervous. 25:22.239 --> 25:24.360 [SPEAKER_00]: I mean, I would number one, I would go back to sleep. 25:25.392 --> 25:27.493 [SPEAKER_00]: I think everyone's experiencing a poor night asleep. 25:27.533 --> 25:29.533 [SPEAKER_00]: You're just not the nicest person the next day. 25:30.033 --> 25:34.054 [SPEAKER_00]: Your hormones are not going to function optimally if you didn't get a good quality sleep, right? 25:34.094 --> 25:40.436 [SPEAKER_00]: So deep sleep is really important for, you know, the lymphatic system cleaning out the brain and then REM sleep for consolidating memories. 25:40.836 --> 25:45.637 [SPEAKER_00]: If we're not getting all those stages, we're going to be moodier the next day and our homens are going to be off. 25:45.657 --> 25:46.657 [SPEAKER_00]: So that would be number one. 25:47.178 --> 25:48.358 [SPEAKER_00]: And then managing stress. 25:49.520 --> 25:51.741 [SPEAKER_00]: I think this is still overlooked today. 25:52.081 --> 25:55.083 [SPEAKER_00]: And, you know, I think this is something really interesting. 25:55.143 --> 25:57.584 [SPEAKER_00]: My great aunt is one hundred years old. 25:58.404 --> 26:02.006 [SPEAKER_00]: And in the longevity space, everyone's like, oh, what's her secret? 26:02.146 --> 26:03.527 [SPEAKER_00]: Guys, there's no secret. 26:04.927 --> 26:08.189 [SPEAKER_00]: Maybe the secret is low stress because she has had a cocktail. 26:08.249 --> 26:10.970 [SPEAKER_00]: I think every day for as long as she's been around. 26:11.250 --> 26:12.431 [SPEAKER_00]: And she never got married. 26:12.451 --> 26:14.092 [SPEAKER_00]: She never had kids, which is interesting. 26:14.332 --> 26:16.133 [SPEAKER_00]: But she worked until she was eighty-five. 26:16.873 --> 26:18.114 [SPEAKER_00]: And she doesn't eat well. 26:18.694 --> 26:21.997 [SPEAKER_00]: She says I exercised once and I didn't like it. 26:23.037 --> 26:24.018 [SPEAKER_00]: She never did it again. 26:24.038 --> 26:28.661 [SPEAKER_00]: So everything we're talking about and biohacking like she has just thrown out the window. 26:28.681 --> 26:30.042 [SPEAKER_00]: She's thriving. 26:30.082 --> 26:34.045 [SPEAKER_00]: So obviously genetics do play a role, but I think stress reduction is huge. 26:34.105 --> 26:35.786 [SPEAKER_00]: She has never really had a high stress life. 26:36.767 --> 26:40.990 [SPEAKER_00]: And so whatever you need to do to manage your stress and that's different for everyone for me. 26:41.550 --> 26:54.319 [SPEAKER_00]: The HRV biofeedback is huge because not only are you bringing your body into that parasympathetic state during your session, you're training your nervous system so that when you do have a stressful event, you bounce back quicker. 26:54.439 --> 27:00.123 [SPEAKER_00]: So if you find like someone cuts you off in traffic and oh my god, it just, it ruins you for the day. 27:00.483 --> 27:02.144 [SPEAKER_00]: Okay, that's not normal. 27:02.204 --> 27:02.965 [SPEAKER_00]: You should be able to just 27:03.825 --> 27:06.806 [SPEAKER_00]: you know, within thirty seconds or a minute, be like, okay, I'm moving on. 27:06.846 --> 27:08.086 [SPEAKER_00]: That was not a big deal anymore. 27:09.087 --> 27:12.788 [SPEAKER_00]: So training your nervous system for that resilience, I think is really helpful. 27:12.808 --> 27:20.430 [SPEAKER_00]: But also with the stress component is as women age, we do become more dependent on the adrenal glands, right? 27:20.490 --> 27:24.531 [SPEAKER_00]: We're no longer looking at the ovaries for our hormones, we're leaning on the adrenals. 27:24.651 --> 27:27.772 [SPEAKER_00]: And if we have been stressed out, there are twenties, thirties, forties, 27:28.849 --> 27:44.375 [SPEAKER_00]: menopause is going to be a lot harder because the adrenals are like hey we've been working overtime for decades what you want us to do what now so really supporting the adrenals can be helpful and also looking at caffeine consumption you know that is a stressor on the body 27:45.235 --> 27:46.015 [SPEAKER_00]: People don't want to hear it. 27:46.075 --> 27:49.336 [SPEAKER_00]: I love my coffee, but just being mindful of how that could be a stressor on the body. 27:50.117 --> 27:55.278 [SPEAKER_00]: And then also fasting, which is a hot topic, that is a stressor on the body. 27:55.358 --> 28:06.222 [SPEAKER_00]: So for women, sometimes fasting is not appropriate because if you are running on six hours of sleep and you got to drop the kids off at school and then you got to go to

work and you got to come home and you got to cook dinner, blah, blah, blah. 28:06.842 --> 28:08.342 [SPEAKER_00]: That's not the best day to be fasting. 28:09.083 --> 28:09.303 [SPEAKER_00]: Right? 28:09.583 --> 28:13.004 [SPEAKER_00]: We want to really focus on that parasympathetic activity as much as we can. 28:14.402 --> 28:15.043 [SPEAKER_02]: that makes sense. 28:16.285 --> 28:21.031 [SPEAKER_02]: I love all these easy kind of starter load and no cost bio hacks. 28:21.933 --> 28:31.166 [SPEAKER_02]: But for those listeners who are a bit more seasoned in their health journey, can you also talk to us about kind of your favorite next level bio hacks just to take things up and notch? 28:33.130 --> 28:37.194 [SPEAKER_00]: Yeah, I mean, it's a really exciting time because there's so much available now. 28:37.494 --> 28:43.078 [SPEAKER_00]: I think investing in a PEMF mat is a great thing for not just women, but the whole family. 28:43.098 --> 28:46.200 [SPEAKER_00]: You know, I have clients that have their husbands and their kids use it. 28:46.641 --> 28:48.963 [SPEAKER_00]: So this is post-electromagnetic field therapy. 28:50.052 --> 28:58.898 [SPEAKER_00]: Think of it like when you put your feet on the earth and you're grounding and you're getting all those amazing negative ions and you feel better mood, better brain function, better energy. 28:59.338 --> 29:01.640 [SPEAKER_00]: The PMF mat is like that on steroids. 29:02.300 --> 29:10.186 [SPEAKER_00]: So you can just lay on that for anywhere from five to thirty minutes a day and depending on the device, you can do different frequencies. 29:10.266 --> 29:15.930 [SPEAKER_00]: So you can do a frequency for sleep, for destressing, for recovery, for brain function, there's different frequencies. 29:16.630 --> 29:21.691 [SPEAKER_00]: But I think this is a really cool piece of technology that, you know, there's going to be more and more coming out on the market. 29:22.892 --> 29:29.153 [SPEAKER_00]: When I was a kid, I'm sure the one my dad bought was who even knows how expensive and he was importing it from Germany. 29:29.233 --> 29:33.514 [SPEAKER_00]: So it's really exciting that today in today's age, we can get them for much cheaper. 29:34.035 --> 29:35.935 [SPEAKER_00]: So PMF would be a great one, sauna. 29:36.235 --> 29:37.456 [SPEAKER_00]: I know you've talked about the sauna. 29:38.296 --> 29:42.517 [SPEAKER_00]: If you have this space in the money, invest in us, I think it's so great because 29:43.688 --> 29:46.291 [SPEAKER_00]: You're not going to drive to a century or four days a week and use it. 29:46.371 --> 29:47.553 [SPEAKER_00]: I just don't see that happen. 29:47.593 --> 29:48.954 [SPEAKER_00]: If it's in your house, you'll use it. 29:49.455 --> 29:50.716 [SPEAKER_00]: And consistency is great. 29:50.756 --> 29:58.766 [SPEAKER_00]: I think every other day for us for detox, immune, cardiovascular health, for stress reduction, the benefits are just endless. 29:58.786 --> 29:59.707 [SPEAKER_00]: So I was a good investment. 30:00.663 --> 30:02.924 [SPEAKER_00]: Red light therapy, also a great one. 30:02.964 --> 30:11.668 [SPEAKER_00]: There's so many devices, whether you get a full body panel, or if you just want to kind of dip your toe in the water, you could get a small handheld device and move it around. 30:11.688 --> 30:12.709 [SPEAKER_00]: You can use on your face. 30:12.729 --> 30:15.470 [SPEAKER_00]: If you have knee pain, back pain, you can move it around. 30:15.910 --> 30:23.654 [SPEAKER_00]: But red light therapy is really cool because Scott Kennedy, who's my red light therapy guru, if you ever want to do a deep dive on red light, he's amazing. 30:23.994 --> 30:27.576 [SPEAKER_00]: He says, Red light therapy does one thing, but it does it really well. 30:27.976 --> 30:29.677 [SPEAKER_00]: It supports mitochondrial health. 30:30.897 --> 30:33.659 [SPEAKER_00]: And we know if our mitochondria aren't healthy, we can't be healthy. 30:34.180 --> 30:38.603 [SPEAKER_00]: So that's where red light therapy really shines because so many people are walking around with mitochondrial dysfunction. 30:38.943 --> 30:40.144 [SPEAKER_00]: And that's why they feel like crap. 30:40.945 --> 30:42.626 [SPEAKER_00]: Yeah, so red light therapy is a really good one. 30:42.906 --> 30:43.567 [SPEAKER_00]: Gosh, I could go on. 30:43.587 --> 30:45.488 [SPEAKER_00]: I mean peptides, methylene blue. 30:45.508 --> 30:50.151 [SPEAKER_00]: I think even psychedelic therapy, like microdosing if people are open to that, I think there's some 30:51.052 --> 30:51.833 [SPEAKER_00]: potential there. 30:51.853 --> 30:54.636 [SPEAKER_00]: NAD is a really hot topic right now. 30:54.957 --> 31:03.526 [SPEAKER_00]: I would say NAD be careful because what we're seeing with NAD is because the research is there and there's so much hype and excitement around it. 31:04.247 --> 31:07.010 [SPEAKER_00]: Everyone in their mom is coming out with an NAD supplement. 31:07.330 --> 31:07.511 [SPEAKER_00]: Yeah. 31:08.011 --> 31:09.132 [SPEAKER_00]: So you want to be careful. 31:09.172 --> 31:10.693 [SPEAKER_00]: You want to make sure it's the right precursors. 31:10.713 --> 31:17.459 [SPEAKER_00]: You want to make sure it's a good company that's doing the research behind their product to make sure it's actually working so that you're not wasting money. 31:18.180 --> 31:24.605 [SPEAKER_00]: Even if he is there now I'm hearing your potential not even getting into the cell and they're very expensive and very time consuming. 31:25.025 --> 31:31.371 [SPEAKER_00]: So if you wanted to go down the NAD path, really do your research and make sure you are spending your money where you should. 31:32.332 --> 31:38.059 [SPEAKER_03]: Yeah, you know, I was just at the doctors today and they are offering the NAD injection. 31:39.360 --> 31:48.011 [SPEAKER_03]: And I asked her because the only time I've ever heard of that before was the IV, where you sit for, I don't know, an hour or more,

right? 31:48.091 --> 31:48.271 [SPEAKER_03]: Yeah. 31:49.092 --> 31:50.293 [SPEAKER_03]: Could be up to four hours. 31:50.433 --> 31:59.018 [SPEAKER_03]: Yeah, it's a long time and it can feel you can feel pretty terrible when doing and now there's just an injection. 31:59.058 --> 32:03.940 [SPEAKER_03]: So I pull that sounds way easier than sitting there for up to four hours and feeling like total crap. 32:03.980 --> 32:06.322 [SPEAKER_03]: So yes, is it going to do anything? 32:07.262 --> 32:08.343 [SPEAKER_03]: Is it going to be the same? 32:09.347 --> 32:10.608 [SPEAKER_03]: Um, or do you have to do it more? 32:10.628 --> 32:12.830 [SPEAKER_00]: I think the NAD injections are a good option. 32:12.850 --> 32:19.236 [SPEAKER_00]: I also, I really like the NAD patches because they're using INF recess and you're wearing it for fourteen hours a day. 32:19.296 --> 32:21.679 [SPEAKER_00]: So it's slowly pulsing NAD into your body. 32:21.719 --> 32:21.879 [SPEAKER_00]: Yeah. 32:22.299 --> 32:23.921 [SPEAKER_00]: And you don't have to go to the doctors to get it. 32:23.941 --> 32:25.102 [SPEAKER_00]: So I think that's a good option. 32:25.602 --> 32:29.606 [SPEAKER_00]: But yet I did it a couple times and I felt a little bit of an energy boost. 32:30.087 --> 32:33.690 [SPEAKER_00]: But the time and money, I was like, I just, I can't keep this up. 32:34.311 --> 32:34.451 [SPEAKER_00]: Yeah. 32:34.951 --> 32:38.937 [SPEAKER_00]: I was like spending half of my Monday every week at the doctor's office. 32:38.957 --> 32:39.498 [SPEAKER_00]: It was crazy. 32:39.558 --> 32:39.698 [SPEAKER_00]: Yeah. 32:40.500 --> 32:46.428 [SPEAKER_02]: So you know, is that also targeted to mitochondria is that the basic. 32:47.253 --> 32:53.896 [SPEAKER_00]: So it helps with ATP production really good for cellular health, which of course we do need better ATP production so that we can feel better. 32:53.916 --> 32:58.437 [SPEAKER_00]: So I do think the NAD is a beneficial molecule to incorporate. 32:58.497 --> 33:01.338 [SPEAKER_00]: It's just making sure you're taking it in the right form. 33:01.979 --> 33:03.459 [SPEAKER_02]: And creatine does that, too. 33:03.539 --> 33:04.560 [SPEAKER_02]: So if you need a starter. 33:05.660 --> 33:07.841 [SPEAKER_00]: Yeah, so I love creatine. 33:08.381 --> 33:13.762 [SPEAKER_00]: Yeah, I love that creatine is getting like, you know, my sister and I say it's getting a facelift. 33:14.242 --> 33:17.283 [SPEAKER_03]: It's no longer for that bodybuilders like women are taking creatine. 33:17.323 --> 33:18.123 [SPEAKER_03]: This is so awesome. 33:18.703 --> 33:22.964 [SPEAKER_03]: I was listening to you actually talk about it because you've taken up to what? 33:23.044 --> 33:26.685 [SPEAKER_03]: Twenty grams of it in one day. 33:26.705 --> 33:28.165 [SPEAKER_03]: Is that what I was hearing? 33:28.925 --> 33:30.666 [SPEAKER_00]: I've only done up to ten grams in a day. 33:30.706 --> 33:31.006 [SPEAKER_00]: Okay. 33:31.586 --> 33:34.527 [SPEAKER_00]: Yeah, I think the new study on Alzheimer's that came out. 33:34.547 --> 33:34.787 [SPEAKER_00]: Yeah. 33:35.248 --> 33:37.869 [SPEAKER_00]: But the patients in that study were taking twenty grams a day. 33:37.929 --> 33:38.649 [SPEAKER_03]: Okay, that's right. 33:38.749 --> 33:40.830 [SPEAKER_03]: And then you need to take up to ten. 33:41.090 --> 33:41.870 [SPEAKER_03]: I have done. 33:42.730 --> 33:44.031 [SPEAKER_03]: I am doing five. 33:44.491 --> 33:47.012 [SPEAKER_03]: But I wonder if I should just even increase that. 33:48.075 --> 33:50.416 [SPEAKER_00]: Yeah, if you've been doing five, I would bump it to ten. 33:50.436 --> 33:53.798 [SPEAKER_00]: Because I do still think we need to do the creativity and loading. 33:53.818 --> 33:56.940 [SPEAKER_00]: I would be really cautious of someone jumping to twenty. 33:56.960 --> 33:57.541 [SPEAKER_00]: Right. 33:58.221 --> 33:59.842 [SPEAKER_00]: I'd probably wreck your gut pretty bad. 33:59.902 --> 34:01.263 [SPEAKER_00]: So I think going slow with it. 34:01.563 --> 34:06.066 [SPEAKER_00]: But you're now that we're seeing cardiovascular benefits, brain benefits, obviously muscle benefits. 34:06.086 --> 34:06.926 [SPEAKER_00]: We've known that forever. 34:07.006 --> 34:11.269 [SPEAKER_00]: But I didn't minimum five grams a day for everyone, but especially women. 34:11.329 --> 34:12.790 [SPEAKER_00]: It's so great to see this happening. 34:13.539 --> 34:19.885 [SPEAKER_02]: Yeah, and then on the whole facelift thing, I agree we did an episode on creatine and I said, I think that they need to rebrand it. 34:19.925 --> 34:28.614 [SPEAKER_02]: They need to give it a new name because so many people just get scared off by the name because I think of my brother is in high school taking it to pump up for football. 34:28.694 --> 34:31.477 [SPEAKER_00]: So yeah, I didn't take a couple years ago. 34:31.557 --> 34:32.598 [SPEAKER_00]: I never thought to. 34:32.618 --> 34:34.400 [SPEAKER_00]: Yeah, we're getting there. 34:35.220 --> 34:36.421 [SPEAKER_00]: Better now than never. 34:37.723 --> 34:39.204 [SPEAKER_02]: It's a good time to start taking it. 34:39.925 --> 34:41.627 [SPEAKER_02]: Gosh, these are all such helpful tips. 34:41.647 --> 34:44.250 [SPEAKER_02]: I wish we could dive into each one so much more. 34:44.879 --> 34:45.379 [SPEAKER_00]: I know, sorry. 34:45.419 --> 34:48.822 [SPEAKER_00]: I just rambled off a bunch, but I didn't have a minute single one of it. 34:48.862 --> 34:49.822 [SPEAKER_00]: Look more into that. 34:49.842 --> 34:54.045 [SPEAKER_00]: You know, like even methylene blue, there's what you can find online about methylene blue. 34:54.185 --> 34:57.667 [SPEAKER_02]: We might have to do another episode on that and talk about that more because of that. 34:57.847 --> 35:01.369 [SPEAKER_02]: That's popcorn more and a lot of people listening to this are probably going to be like, what's that? 35:01.450 --> 35:03.751 [SPEAKER_02]: And need to to Google it. 35:03.771 -->

35:05.292 [SPEAKER_02]: So we'll have to talk more about that one. 35:05.372 --> 35:05.952 [SPEAKER_02]: That's a good one. 35:06.012 --> 35:11.236 [SPEAKER_00]: Yeah, ever since did you see the video that went viral of RFK putting methylene blue in his water on the airplane? 35:11.756 --> 35:12.537 [SPEAKER_00]: No, right. 35:12.617 --> 35:12.977 [SPEAKER_00]: I did. 35:13.377 --> 35:14.779 [SPEAKER_02]: I miss no, I didn't see that. 35:14.859 --> 35:16.861 [SPEAKER_00]: And so that just loaded it on the internet. 35:16.921 --> 35:17.721 [SPEAKER_00]: It's crazy. 35:17.862 --> 35:19.303 [SPEAKER_00]: So price is just went up as well. 35:19.323 --> 35:30.414 [SPEAKER_00]: You're saying actually similar to an AD what I'm seeing is more companies are cutting out with methylene blue, which can have a problem with heavy metal toxicities. 35:30.835 --> 35:34.478 [SPEAKER_00]: If you're going to do it, make sure you really do your research on the best brand to take. 35:34.899 --> 35:35.659 [SPEAKER_02]: Yeah, I agree. 35:36.500 --> 35:46.489 [SPEAKER_02]: So I know, like you said, you list it off so many great things and for our audience, I just want to say, I know when you hear along lists of suggestions, like we've given today, it can feel very overwhelming. 35:47.230 --> 35:51.394 [SPEAKER_02]: So take a slow, maybe pick one thing, give it a try, see how you feel. 35:52.034 --> 36:00.642 [SPEAKER_02]: And then Renee, for someone just starting out or someone who's just wanting to feel better, you know, this week, do you have a simple bio hack? 36:00.742 --> 36:01.143 [SPEAKER_02]: I know we've 36:01.643 --> 36:10.129 [SPEAKER_02]: discuss so many so you may want to repeat one, but you'd recommend they try that offers just a quick noticeable win to help them get going on this journey. 36:12.091 --> 36:16.274 [SPEAKER_00]: Yes, I would say, first of all, I think everyone should be a biohacker. 36:16.294 --> 36:18.096 [SPEAKER_00]: If there's no reason that we can't all be doing this. 36:18.296 --> 36:21.118 [SPEAKER_00]: And so pick one thing to track. 36:21.598 --> 36:24.140 [SPEAKER_00]: They guys, we always say, you can't hack what you don't track. 36:24.781 --> 36:29.825 [SPEAKER_00]: So pick, you know, maybe it's HRV or maybe it's vitamin D. Just pick one thing you want to track. 36:30.125 --> 36:31.566 [SPEAKER_00]: Don't get overwhelmed by all the things. 36:31.626 --> 36:32.246 [SPEAKER_00]: Pick one thing. 36:32.927 --> 36:35.129 [SPEAKER_00]: And then as far as something to actually implement, 36:35.829 --> 36:38.891 [SPEAKER_00]: This is easy and free in its morning sunshine. 36:38.911 --> 36:51.658 [SPEAKER_00]: I know more people are talking about this, but getting outside within thirty minutes of waking and getting that natural sunlight in your eyes, no sunglasses, maybe a little SPF on your face, depending on how early it is and where you live. 36:51.758 --> 36:57.201 [SPEAKER_00]: But that is going to help your circadian rhythm, which is going to give you more energy during the day. 36:57.221 --> 37:04.346 [SPEAKER_00]: It's going to help with your hormones, your brain function, you know, mental clarity, and then it's also going to help with your sleep. 37:05.166 --> 37:09.529 [SPEAKER_00]: So many people are not sleeping well at night simply because they're not getting morning sunshine. 37:09.629 --> 37:12.371 [SPEAKER_00]: So morning sunshine think of that as starting the clock for the day. 37:13.011 --> 37:15.733 [SPEAKER_00]: And if you have kids, maybe you can, you know, take them out. 37:15.773 --> 37:22.137 [SPEAKER_00]: Let's go for a family walk or maybe you have a dog get outside for at least ten minutes within thirty minutes of waking. 37:22.882 --> 37:24.763 [SPEAKER_00]: I think it can be a game changer for people. 37:25.283 --> 37:25.483 [SPEAKER_02]: Yep. 37:25.623 --> 37:27.163 [SPEAKER_02]: That's definitely one of my favorite ones. 37:27.303 --> 37:28.264 [SPEAKER_02]: Thank you for sharing that. 37:28.524 --> 37:29.824 [SPEAKER_02]: If you're so good, doesn't it? 37:29.964 --> 37:30.984 [SPEAKER_02]: Does it's so great? 37:31.024 --> 37:35.646 [SPEAKER_02]: And I have two dogs that they now get mad at me if we're not out the door with in ten minutes of my feed. 37:35.706 --> 37:37.766 [SPEAKER_02]: And he's forced to have been doing. 37:37.786 --> 37:38.547 [SPEAKER_03]: I should just get it. 37:38.567 --> 37:40.707 [SPEAKER_03]: It makes you have to go. 37:40.867 --> 37:41.647 [SPEAKER_02]: Exactly. 37:41.667 --> 37:45.849 [SPEAKER_02]: And I think a dog's a bio hack to or any kind of pet. 37:45.949 --> 37:46.749 [SPEAKER_02]: Firstly, I think. 37:47.289 --> 37:49.830 [SPEAKER_00]: I actually toast and you get from hugging your pet. 37:50.330 --> 37:51.930 [SPEAKER_00]: I think pets are amazing. 37:52.210 --> 37:53.211 [SPEAKER_02]: Yeah, I do too. 37:53.611 --> 37:54.991 [SPEAKER_02]: Thank you so much Renee. 37:55.031 --> 37:57.872 [SPEAKER_02]: Thanks for sharing your time, your knowledge and energy with us today. 37:57.952 --> 38:01.473 [SPEAKER_02]: I love how you make biohacking feel so approachable and exciting. 38:01.493 --> 38:10.195 [SPEAKER_02]: And before we wrap up, can you just again remind our audience where they can find you and your sister and how they can tune into the biohacker babes podcast? 38:11.328 --> 38:11.828 [SPEAKER_00]: Absolutely. 38:12.169 --> 38:14.651 [SPEAKER_00]: So our website is the biohackerbabs.com. 38:15.051 --> 38:21.736 [SPEAKER_00]: If you want to see what we're up to, and even on there, we have a free ebook, all about optimizing your circadian rhythm. 38:21.816 --> 38:23.197 [SPEAKER_00]: So a lot of this stuff we talked about today. 38:23.257 --> 38:25.119 [SPEAKER_00]: We do a deeper dive in the free ebook. 38:25.799 --> 38:30.843 [SPEAKER_00]: And then our podcast, The Biohackerbabs, comes out every Monday on all the platforms. 38:31.304 --> 38:35.307 [SPEAKER_00]: And then we're pretty active on Instagram, Biohacker Underscore Babes. 38:35.807 --> 38:37.388 [SPEAKER_00]: And people can mess with just on there. 38:37.488 --> 38:40.570 [SPEAKER_00]: It is us, we don't have an AI, but running it or anything. 38:40.610 --> 38:42.732 [SPEAKER_00]: It is Lauren and I, so feel free to reach out. 38:42.752 --> 38:46.755 [SPEAKER_00]: We would love to connect with anyone that's interested in health and biohacking. 38:47.335 --> 38:53.239 [SPEAKER_02]: Amazing, and I didn't know you had that free e-book, so I'll be looking at that very soon. 38:53.319 --> 38:54.340 [SPEAKER_02]: Yeah, it's a fun topic. 38:54.660 --> 38:55.741 [SPEAKER_03]: Thank you so much for having me. 38:55.781 --> 38:56.561 [SPEAKER_03]: This was so fun. 38:57.042 --> 39:01.525 [SPEAKER_03]: I cannot wait to listen more, also Renee, because all this stuff is so fun for me. 39:01.945 --> 39:02.165 [SPEAKER_00]: Yep. 39:02.225 --> 39:03.026 [SPEAKER_00]: Yeah, you do. 39:03.066 --> 39:04.348 [SPEAKER_00]: I love what you guys talk about. 39:04.368 --> 39:04.908 [SPEAKER_00]: It's so great. 39:05.129 --> 39:05.529 [SPEAKER_00]: Thank you. 39:05.549 --> 39:05.889 [SPEAKER_00]: Thanks. 39:06.290 --> 39:06.730 [SPEAKER_02]: You. 39:06.931 --> 39:11.035 [SPEAKER_02]: I know our listeners are going to walk away from this episode, feeling more informed and empowered. 39:11.095 --> 39:12.657 [SPEAKER_02]: So just thank you again. 39:12.737 --> 39:16.081 [SPEAKER_02]: Keep doing what you're doing and we look forward to hearing more from you. 39:16.101 --> 39:17.022 [SPEAKER_02]: Thank you. 39:17.482 --> 39:18.043 [SPEAKER_02]: Thank you. 39:20.222 --> 39:21.024 [SPEAKER_01]: Thanks again for listening. 39:21.084 --> 39:25.656 [SPEAKER_01]: I want to remind you that the information shared on this podcast is for educational and informational purposes only. 39:26.037 --> 39:30.389 [SPEAKER_01]: It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. 39:30.549 --> 39:34.900 [SPEAKER_01]: Always consult your healthcare provider before making any health-related decisions or changes to your wellness routine. 39:35.001 --> 39:38.329 [SPEAKER_01]: By listening to this podcast, you're agreed to take full responsibility for your health and well-being.