Tools mentioned in this episode:
- Hashimoto Protocol by Izabella Wentz
-The Four Agreements by Don Miguel Ruiz
About Brendan Vermiere:
Brendan began his career as a personal trainer and nutritionist at the age of 19. He is now an Integrative Clinician and Functional Practitioner specializing in complex chronic disease. He loves all things holistic health and fitness and has many fitness, nutrition, and clinical credentials. He is the owner and founder of the virtual integrative clinic, Metabolic Solutions LLC. Brendan is also the current AFDNP Director for Functional Diagnostic Nutrition. In his free time he enjoys expanding his education, studying philosophy, writing, reading, anything outdoors, and anything that expands the mind and soul 🙂
Contact Brendan Vermiere:
Kendra Perry: Hello, hello everyone. Welcome to the 360 Health Biz Podcast. I'm Kendra Perry and hanging out with my friends. Number one is my number one or number two, Christine Hansen, looking sexy, beautiful, unbelievably attractive as always, and I know she loves this intro.
Christine H.: I do. I do. It makes my life really ... It's amazing. I have an impeccable style in clothing, which is why Kendra and I are completely matched up today.
Kendra Perry: We are matched up today. Awesome. It's like we planned it or something, hey? Cool, well we have a really good show coming up for you today. We're gonna get nerdy because we're hanging out with Brendan Vermeire and he is super intelligent, super smart. We're gonna be talking about autoimmune conditions and working with clients who have different autoimmune diseases and conditions, which is pretty important because it's a pretty common thing going on in today's society. So, Brendan, amazingly, started his career at 19, which blows our mind, because I know me and Christine at 19 were dancing on the bar in white T-shirts.
Christine H.: [inaudible] Reminder at least, so it's painful.
Brendan V.: Where are those pictures for the throwback Thursday?
Christine H.: On Facebook right now!
Kendra Perry: Yeah, I know I actually posted my first Facebook profile picture after I got inspired by Christine's. Yours is like, you wasted at a bar and I'm in a green leprechaun costume, making a pretty stunning pose, I'd have to say.
Anyways let's get back on track here. Brendan is an Integrative Clinician and Functional Practitioner, specializing in complex chronic disease. He loves all things ballistic health fitness and has many fitness nutrition and clinical credentials. He is the owner and founder of Virtual Integrative Clinic Metabolic Solutions. He is also the current AFDNP Director for Functional Diagnostic Nutrition. He loves expanding his education, studying philosophy, writing, reading, anything outdoors and expanding his mind and soul.
So Welcome Brendan! Thank you for being here. Welcome to the show.
Brendan V.: Absolutely, Happy to be here, hanging out with you both.
Kendra Perry: Awesome, so today we are going to be talking about autoimmune conditions. Can you tell us a little bit about, maybe for some of our newbie people, what is an autoimmune condition, why should we car about it and, people are going to be coming across it a lot, so what should they be looking out for?
Brendan V.: Yeah, absolutely. Autoimmunity is one of those weird ass phenomemon where the immune system starts destroying the bodies own tissues. Autoimmune, the name kind of explains it. I think people don't realize, how big of a problem it is. When you look at the disease statics for America, we all know cardiovascular disease is number 1, but cancer is listed at number 2. The reason why is because all types are cancer are collectively put into the same statistic bucket.
The thing is, what people don't know, is if you took all the different diagnosed... which first off autoimmunity is horrendously under diagnosed, horrendously under screened for, under considered, but even still if you added up all the diagnosed conditions of autoimmunity and put them all together it would our rank cancer.
So we really are in an autoimmune crisis, that's just not public knowledge yet. It's just not commonly known, but it's extremely common. We have to realize that a lot of these mechanisms, they have these kind of root caused, contributing factors and it's just a matter of, Alright you have autoimmunity. I also like to think of like a forest fire. There's a forest fire raging in your body. Which trees are being burnt, whichever trees are going to be the weak link, whatever is most susceptible to being burnt, whatever is not as resilient. It's a huge problem.
Christine H.: [inaudible] Go ahead Kendra.
Kendra Perry: I was just going to say, can we dig into some of those root causes. What would you say are the primary things that are causing these different various types of autoimmune conditions?
Brendan V.: Obviously in the functional integrative space, we're all pretty dead set on the idea of [inaudible] hyperpermeability, kind of setting the stage for autoimmunity. Which you know some people say it's an absolute, it has to be there otherwise it doesn't happen. Others say, well most of the time, either way. The majority of the time we need to be looking at the gut health and the intestinal hyperpermeability but more so, it's going to be like, what are the triggers, what things are causing the immune system to freak out.
That's where you go to our conventional physician and they pretty much say, alright you're just one of those unlucky bastards, where your own immune system is destroying your own tissues, we have no explanation for why this ever happens, there is nothing you can do about it, we just need to put you on some kind of drug to manage your symptoms for the rest of your life. If it gets bad enough, we'll go in and do surgery and remove the tissue.
Which is frankly unacceptable. I get really fired up with that, because in reality there is tons of mechanisms and tons of contributing factors whether it's some kind of pathogen like Lyme disease or Babesiosis or it could be something as simple as toxins, like Bisphenol A, which makes plastic malleable and flexible. We consume tons of BPA and tons of these chemicals. When it gets into the blood stream, like BPA will bind to an estrogen receptor and the immune system doesn't know what the fuck that is. It's like Hey let's go attack that. If that receptor that it's stuck on. The cell is going to get damaged and it starts triggering this inflammatory cascade and pop, pop, pop, it all just goes up in flames.
Christine H.: I also think a lot of people don't know that they have an autoimmune disease. Like they know they have a disease like Hashimoto's or Rheumatosis or something like that but they don't actually know that it is their immune system attacking their own thing. They literately get the name and they get the prescription. Do you sometimes have people who you're working with or who inquire and then you take an intake form and they actually don't know that it is an autoimmune disease that they have.
Brendan V.: Absolutely. That's kind of another thing with our health care system. It's not an educational system and it's like, how do you overcome disease without some education and without some self ownership. You got to take ownership. This is a thing going on in my body, I need to understand what it is, why it happens, how to fix it, what can I do, what do I have control of to positively influence the situation.
Obviously we all know that's not how it is. It's like, we think you have this, hears your medication, get it filled up the street at the pharmacy and that's all there is to it. A lot of people don't know [inaudible] I'm not licensed, nothing. Your immune system is destroying this part of your body, so you tell me what that means to you.
Kendra Perry: It is crazy. It is sad, that ultimately a lot of people who have long standing autoimmune conditions that doesn't go treated with some sort of effective treatment route, they're going to get parts of their body removed. Parts of their colon, maybe their thyroid is going to get removed. It's just crazy because it's not the organ or tissues fault, it's the immune system and you need to figure out, what is driving that.
Let's talk a little bit more about some of the non-negotiable things you always do, with people who have autoimmune conditions. What are the things that they need to be doing or considering, if they want to see any type of moving on that needle.
Brendan V.: Especially with the demographic I work with, I pretty much assume...where it's like in the court system your innocent until proven guilty, in my clinic you're guilty until I can prove you're innocent. With my clients I am pretty much going to assume they have some degree of autoimmunity and I'm looking for it with my testing. If I can't find it, I can't find any data that proves that they are autoimmune, I might be a little more relaxed, but as soon as I see the evidence, it's game on.
We have to be that much more strict. With diet, if I see the antibodies high, we're going autoimmune paleo for now. Not that you have to be 100% that strict for the rest of your life, but we gotta get control of this situation. Let's buckle down. The thing with autoimmunity, there is so many factors that could be contributing to it. We can't be messing around with, lets leave this variable in but lets play with this variable. No we gotta blank slate that shit, start from ground zero and build up, until we get those antibodies negative. When it comes to finding like a maintenance lifestyle, you have to do the same in reverse. Introduce one thing at a time. Your antibodies are remaining negative, so we're good, Oh they're starting to go up, Stop, back up. It's an honest process to say the least.
Kendra Perry: What's some of the testing you use to measure that autoimmune activity?
Brendan V.: My standard 3 tests I run on every client that signs up is an, dutch hormone test, an organic acid test, from great plains and then pretty extensive blood work, blood chemistry. I build custom panels. I'll use the [inaudible] tumor from vibrant wellness or the [inaudible] from BSL labs. Pretty regularly as well.
With the blood work that I do, I like to use the little cheap blood test that's and AA or antinuclear antibody test. It's like $14 and if it's positive, we know there is some degree of autoimmune activity. Then too, every blood test I do I am looking at their thyroid, I am looking at their thyroid antibodies. In my opinion, anytime you do a thyroid test, you gotta look at the antibodies. Always, Always, because 84+% of all hyperthyroid cases are, it's not just regular old my thyroid is underactive, it's Hashimoto's, and that's just not looked for enough.
Once I do see any evidence of autoimmunity I'll usually go ahead and run the [inaudible], which is a multiple tissue antibody test. Where basically we are looking for what tissues are being attacked and destroyed. People get really caught up on, well I have celiac and that's a totally different thing than rheumatoid. Not really, it's more similar than not. There are things provoking your immune system to destroy your own tissue, it's just what's the weak link. We have to identify it and trap it.
Christine H.: Do you have clients that have multiple autoimmune, I don't want to say diseases, but maybe building sites? Where they have their thyroid being attacked at the same time as their pancreas [inaudible]?
Brendan V.: Absolutely. That's where I don't think clients, patients, need to get too caught up on the label, the diagnoses, it's more just understanding. This is a complex multi faceted process that's going on in my body, so what approach do I need to take to put out all these fires. There's a raging fire in my thyroid, there's a small fire in my joint tissue. Either way, we got to put out the fire. But yes the most recent, [inaudible] I ran, the thyroid antibodies were elevated, which corresponded with the blood work, blood panel, that we already did. Also like her collagen had antibodies against it. Her connective tissue being attacked and destroyed. Would any rheumatologist diagnose that as some type of connective tissues disease. Probably not, because it was only yay high, but it's still there, it's still relevant.
Kendra Perry: That's really good point. I have a big issue with conventional medicine, is that there is this huge spectrum of things that can be happening in between, of when you start having that activity in your body that your immune system goes haywire, starts attacking your system and between when you eventually get diagnosed, which could be 10 or 20 or even 30 years after that process is started. And most people aren't getting the proper blood work done. When you're talking about getting antibodies for thyroid testing, few doctors actually run that. Let's say you have a 30 year span of someone getting their antibodies checked every year, you actually might see those slowly increasing over time. At some point they get out of that "normal range" and suddenly that person gets that Hashimoto's diagnoses and it kind of leads people to believe that it happened over night. Like I was healthy and now I'm sick, but meanwhile it's actually been developing for years. It's just that our system is not really set up to detect that.
Brendan V.: One of my best success stories, best clients and also really good friend at this point. You can't go through an intensive healing process without getting close. She first came to me, like Oh I just want to do [inaudible] testing and I'm like, "Hi, who are you, why". She had told me, "I was diagnosed hyperthyroid 11 years ago, I was put on Synthroid, I took myself off Synthroid, I feel awful." The very first thyroid test I did, she had never had antibodies tested and the first one we did he TPAO was over 1,000.
Kendra Perry: Whoa...That's crazy.
Brendan V.: Literately it only said over 1,000. It didn't go any higher. So I don't know, it could've been 1300, for all I know.
Christine H.: That's insane.
Brendan V.: That is the perfect example of like, we know statistically 84% of all hyperthyroid cases are Hashimoto's. She got diagnosed 11 years ago, this is a forest fire that started beyond 11 years ago. 11 years ago is when she got diagnosed with hyperthyroid. Which really means the autoimmunity has been gone on since birth, 20 years, it's been goin on for a long time. I was the first person to access the wild fire. The beautiful part we put her on a functional, root cause protocol, we dropped those antibodies from 1,000 to 300 in 8 weeks.
Kendra Perry: Oh, Wow, that's crazy.
Brendan V.: Yeah, Insane.
Christine H.: Let me ask you a question. If you have some people you know are super sick. Their body is weak, they might have done tons of detox's, which might not happen [inaudible], because we talked about it last [inaudible], we talked about how detoxification can be dangerous if you are not fit and you don't know what you are doing. I have a lot of friends who are very weak. They come in, their body is not in the best of shape and I know if I push them too hard, it would be too much.
So how do you handle that? When you have someone you can see that their body is going from beyond struggling to actually being super exhausted and about to just throw in the towel anyway?
Brendan V.: That is one thing that kind of makes it a little bit hard. You've got to be working with someone that really knows what they're doing, because...I don't know, on the one hand the functional integrative whole space industry, there's a lot of beauty in the fact that it's not monopolized. Because anything that gets monopolized gets corrupted. At the same time it also means that it's harder to know, can I trust who I'm working with, how do you qualify? Like somebody who really knows their shit. I know, for me, I like the nitty gritty complex people.
One of my current clients, who is Lyme, mole, Hashimoto's, everything is wrong with her. It's like we got to take it one step at a time, and when I'm looking through her initial testing, I'm looking for every indicator that might tell me her body's not ready for x, y or z. Such as like, everybody loves giving people glutathione, because glutathione detoxes everything. You give glutathione to the wrong person, at the wrong time, you will destroy them.
Kind of like with remineralization, you can't just start releasing a ton of toxins or heavy metals into the system, if their body is not prepared to conjugate and detox those. It does, it gets pretty complicated.
Kendra Perry: I love how you just said remineralization, you probably saw me light up. I love talking about minerals.
Brendan V.: We get to nerd out in like t-minus one month.
Kendra Perry: I know, I know, me and Brendan are doing a webinar together for Functional Diagnostic [inaudible] Mineral Analysis. I'm really excited about that.
Christine H.: That will be awesome.
Brendan V.: That'll be really good. I had to say it I knew you'd light up.
Kendra Perry: Yeah, I'm like, let's talk about minerals, but no let's not talk about minerals. Let's talk about toxins because I know, obviously we live in a world where we're getting exposed to heavy metals, chemicals, pesticides, all this crap, drugs, all this stuff. I feel it's a bit hard sometimes to convince people that this is actually playing a major role in what's going on with you. Maybe sometimes I wonder if it's playing the biggest role.
Can you speak a little bit to that and how metals and chemicals might play a role in somebody's autoimmune condition.
Brendan V.: I agree, I think that is probably the biggest offender that is probably driving a lot of this. We don't really have, we're in that early stage right now, where those of us, really it's only the Functional Integrative field that is leading that charge. Because that's what we do, we're the nerds that are trying to figure out, what thins are affecting our health negatively. What can we do to fix that. Period. That's the name of this game [inaudible]. I think the chemicals and things like [inaudible] electromagnetic fields. I've had the pleasure of hanging out with our friend Laura Adler and our friend Nicholas Beano, who are 2 figures who are each kind of in the nerd bubble of spreading awareness on that topic.
The chemical topic, my God, there's, I'm trying to borrow from Laura's power point presentation, 86,000 chemicals that are registered in the US, for chemical manufacturing. Basically none of them have truly been thoroughly tested for human safety. The toxicology is more about, if we give you a dose, this big, of this one thing does it immediately cause acute organ failure. That's the standard we're going off.
When in reality we are breathing in, smothering ourselves, Ingesting, thousands of chemicals, all day, every day and these things can have synergistic, compounding effects. Compound is literately to make more intense. That's what the definition of compound is. What happens when you compound thousand of chemicals in your biology that has not evolved, with these chemicals. That's where if you look at, not to go too hippy, but we got to talk about the planet too. You look at the living planet report, we've killed off, half of everything that lives on this planet in the past 40 years.
How? Well look at how the timeline adds up with chemical manufacturing. The deer outside, they don't get to filter their water like I do. I can educate myself and do something abo it. Where all these poor plants and animals, they're stuck with, I either need to evolve my organs to know what to do with all this crap or I'm going to die off. And that's what's happening. Everything is just dying off.
Kendra Perry: That's really interesting to think about and I really wonder what's going to happen to humans. I look at children's health and I think there is something to be said about general toxicity right. It's just accumulating over time. We have these kids who are born with diseases you wouldn't typically see until later in life and I think that's a huge red flag.
Christine H.: I think it was an article that said if you're a woman, actually not just my daughter, but my daughters, granddaughter, is still going to be effected by things that effected my DNA. Because you eggs are basically being influenced with that. It's not just one generation I think it's two or even three generations that are going to be effected by it.
Kendra Perry: It's so true because the eggs, it's like if you have your kid and if that kid is a daughter, it's her DNA passing on to her next child as well. So there is 2 or 3 generations in there that are getting effected by this. It's not something that's just going to go away with one generation. It's going to take a lot of work and education. Not everyone is going to up for it, I don't think.
Brendan V.: At the end of the day, maybe society is more sophisticated and complicated, but it's Darwinism is at full effect all the time. At this point, we're not evolving we're kind of devolution is really occurring. I think everybody has heard the statistic, about, you can measure 200+ chemicals in the placenta of a newborn. I feel like everybody's heard that statistic and it's true. We are born at birth, toxic and it's only getting worse.
That's weird too, a lot of these chemicals are damaging our DNA. They form these quinone and these toxic compounds that directly destroy our DNA, which then starts causing all of these mutagenic effects with our DNA and susceptibility to disease. It's nasty. I honestly hate to say it, but the more awoke you get with all this stuff, the more it's like we're all kind of fucked and we need to de-fuck ourselves.
Kendra Perry: I love that!
Christine H.: [inaudible]
Brendan V.: There's no other way to put it. People need to wake up and realize we are on a trajectory of destroying our species, destroying our planet. I was just having this conversation yesterday. In reality, we are all pretty self interested organisms. Like if an organism didn't have the inherent desire, if you want to use the word desire, that instinct to propel us into the future to continue. Nothing would exist.
The number one inherent desire of any organism, that we want to continue, we want to evolve, we want to reproduce. The health crisis, some of us are going to do what's needed to stay healthy and survive. Meanwhile the planet, the rock, that we're all just walking on is just being destroyed underneath our feet.
It's honestly a pretty bleak outlook but that's where we just gotta keep talking about it. People need to stop looking at their phone and realize what's going on.
Kendra Perry: It is cool to see, I do feel like there is a lot of organizations coming up. I do feel like there are certain things about this that are coming to the mainstream. I see certain mainstream comedies joking about being gluten free, for example. You start to see these things coming to the mainstream and maybe they're making the way into comedy, but it's a thing right? It's a movement. I think you just helped me come up with my new tagline. "Kendra Perry Nutrition, How to De-Fuck yourself."
Brendan V.: Yeah, how to unfuck your life.
Kendra Perry: I love that. Can we talk a little bit about, some of the mindset things you need to work with, when you're working with clients with autoimmune conditions. Some of the emotional stuff that is going on with these types of people.
Brendan V.: That's something I'm honestly kind of trying to navigate a better solution for, with my business motto. I feel like I need to start offering some serious psychological, spiritual based coaching because a lot of times...I look at health like a yin yang, if you got the psychology and physiology, where they are swirling together, they drastically influence one another. The physiology is off it messes up your psychology, your psychology is off, it messed up your physiology.
At the same time, if you're trying to fix all of it, it gets so overwhelming. When you're dealing with clients, patients, that are really jacked up, physiologically, but also kind of psychologically you have to pick your battle, create some separation. [inaudible]. You're exactly right the mindset is huge. That's where I think it is the responsibility of the coach, the practitioner, whatever, you got to be trained in habit based coaching and behavioral modification and neurolinguistics programing. You got to be able to navigate the fragility of the ego and navigate the fragility of their psychology.
That's some hard shit. Meanwhile you're trying to fix all the complicated metabolic shit. It's damn near impossible sometimes.
Christine H.: I just call it resilience, it's one of those hip words right now. I just say we're going to coach up your resilience. Basically it's jut tearing down their shit.
Kendra Perry: I think people tell themselves a lot of stories. I'm always like what's the story you're telling yourself about your health. I mean I've done it to, because I've had my own health journey. It's just like my energy is never good, I'm just really sick, I'm just never going to get there, it's never going to happen for me. You have to really try and unwind those stories that people are telling themselves. Also try and get people in a place of personal responsibility. I think that's the biggest thing. People need to be responsible for their own health. As coaches we are here to guide people and tell them what to do, but ultimately their health is not my responsibility, it's theirs. I think that's hard shift for some people to make. We definitely in a current medical system, there is no personal responsibility.
Christine H.: It's like here's your pill, we take care of you. Then you have people who are like, please help me, I will pay you a shit load, but I'm not prepared to not eat gluten.
Brendan V.: That's the thing, people need to realize, you manifest your own reality, through the projection of your own beliefs. Then you got to get into your own belief system. What is your belief system? I love that. What is the story that you're telling yourself. There's a crisis of victim mentality in today's society. It's not that everybody wants to be a victim necessarily, but everybody wants affirmation, everybody wants attention. We need that, we are social creatures, so we need a certain amount of societal attention and affirmation, even if it's negative like, I have this disease, I'm a victim, me to, I'm a victim. It's like are you owning your shit and are you doing something. Where as, in the clinical world, I can hold up a piece of paper, a lab test that says this is what's wrong with you physiologically. Where as, psychologically I just need to hold up a mirror and say What do you see. Let's get raw, let's get honest what to you see.
Kendra Perry: I love that you bring up victim mode, because it's such a disease. I see it a lot. Definitely when I'm screening people, when determining whether to work with them or not. If I see they're in victim mode I won't work with them because I can't help them. They have other work to do.
I recently just kicked a woman out of my group membership program, because she was just severe victim mode, no responsibility, shutting down everything anyone said. Just totally toxic, like a virus. It doesn't feel good to kick someone out, especially when you know they need help. Sometimes you are not the person to help them, they need to deep emotional healing right?
Brendan V.: That's the thing, those of us in this work are generally impavs and very empathetic, we have big heart for people. We want to help everybody, we want to save everybody. Sometimes Darwinism needs to play out. That sounds pretty brutal. The people that choose to drown in two feet of water, because they refuse to stand up, that's Darwinism. That is going to due off, that's going to fade out and those that actually choose to evolve. I'm a pretty spiritual dude and I love to kind of combine spirituality. It's just like the Frank Stark Reality of Evaluation. We're just a bunch of meat coated skeletons, walking around on a rock, falling through infinite. You gotta own your own shit, You gotta take responsibility for your reality because that's all there is. All there is.
Christine H.: I love it! How did that happen, from going to [inaudible] to falling through holes and stuff.
Kendra Perry: It's so cool though. Own your own shit. The truth is you form your own reality. I see a lot of people who don't realize that. I see those people, who I call them sols, because they just suck at life, and everything just keeps happening to them. When you actually take a deep look, you realize that they are bringing all that drama into their lives. Maybe they thrive on it, maybe it makes them feel important, maybe it gives them something to complain about or something to distract them from something else hat is going on. I feel like when I made that shift, I feel like I used to be a sol back in the day and I read a few books and started to see, I form and create my own reality. I could totally manifest a better life for myself and when I made that shift, my life got intimately better.
Brendan V.: Step 1 is self awareness, become aware yourself. Then you just start observing. It's kind of the scientific method, You watch, you observe, you make inferences, you conduct experiences. That's all it is to be successful in life. You have to study the situation, see what works, see what doesn't work, of course correct. How do I get from point A to point B. You have to start with staring at yourself in a mirror and getting pretty brutally honest. Don't assume anything, don't assume you are right about anything. You have to question everything.
We live in a world today, we all have an ego. I think the ego is a very primordial, primal, had wired instinct. The ego is a mechanism of self interested that propels us onwards to propel us to be self interested so that we can survive and evolve. But in today's world abundance and seductive marketing the ego has just been seduced and it takes over. People are asleep at the wheel and the ego is driving. And they don't know that, they don't recognize it.
Kendra Perry: That's awesome! Coming back around to autoimmunity, do you think that it's possible to reverse autoimmunity. Have you seen that happen?
Brendan V.: Absolutely, what I love about working with autoimmunity is there is [inaudible] No functional [inaudible] approach. That's what is kind of beautiful about that, there is no other way, you have to do it the right way. That's what I love. You track those antibodies. When I'm working with an autoimmune client, I know our work is not done until we get the antibodies completely negative and then we have to figure out what level of compliance does it take to sustain that. Anybody with an autoimmune condition, they should be doing the antibody testing at least annually for the rest of their life. Just to make sure, How'd I do this year, I was kind of lazy with my diet and lifestyle and self care this year, Oh crap my antibodies are up.
You're always going to be susceptible . You don't cure it, you just put it in remission and you keep it there.
Kendra Perry: I think that's a very good point.
Christine H.: I love this, I'm thinking of what else you could teach our audience, but I think we pretty much covered what autoimmunity is, what Brendan's first steps are, the testing, mindset is a huge one. [inaudible] I think that's huge. Right?
Kendra Perry: Obviously it requires a lot of work, but if people are up for it, I think there's a lot of hope right?
Brendan V.: Absolutely. It's easy to get caught up on the physiology the hard science, but ultimately you can't heal without really addressing your own psychology, your own beliefs, owning your own story, choosing to do something about it. That's something I do see a lot. You work with people who are really physically ill and obviously that has hade a huge impact on their mental health, but sometimes it is almost easier, the body is extremely complex, but believe it or not sometimes, it's easier to fix the body and the mind starts following. Even the most physically ill people, their body is usually more resilient than their minds.
I hate to say it, but their mind is extremely fragile, extremely weak. I don't say that to pic on people, because we're all born into this world, a blank slate. Our brain is the soft, wet piece of clay that is going to be malleable and molded by nature, nurture and that forms your neuro networks, your neuroplasticity, your belief system.
We are not born, and we don't choose our belief system. Our belief system is ingrained into us, from day one, from parents and society. That's what makes becoming an adult, which I've gone through in the past decade, of High I'm a child and now I'm not, what the fuck is going on.
Let me revaluate everything I think I know. Unfortunately I don't think that everybody goes through that. I think some people are consumed with, this is my reality, this is my belief system and they are closed off. They don't realize how much more there is. They don't realize that they've been confused by the smoke. That's where the book "4 Agreements", have you ever read that?
Kendra Perry: I've heard of it. I think I own it. I should look it up.
Brendan V.: Everybody should read that book.
Kendra Perry: That was actually going to be my next question, what are your favorite mindset books. What would be your go to books for practitioners who maybe want to learn a little bit more about autoimmune conditions?
Brendan V.: For autoimmunity? I'm looking at my book collection. The Hashimoto's Protocol from Isabella Wentz. Obviously, New York Times Best Seller. That's a great example right there. She is a Doctor of Pharmacy turns Integrative Functional whatever, but that's a fantastic book. Anybody with a thyroid condition should read that. It's basically lik a blueprint of all the stuff we do professionally. No I don't think anybody should try and navigate their autoimmunity without professional help. But absolutely should be empowered. The other ones would be Dr. Tom O'Brien, is the shit. His "You can fix your Brain" and "Autoimmune Solution". Great books! My stepmom is a great example. She can't just hear it from me, it doesn't work if it's coming from the son, what do I know. But they gave her that book and she's like "Oh my gosh", I need to show my doctor this. I'm like, you can, they're not going to give a fuck, but you can.
Kendra Perry: That's awesome! Brendan, where can people find out more about you? Where can they connect with you?
Brendan V.: I'm all over. I got my Metabolic Solutions, LLC. Instagram page, Holistic salvage Instagram page, Metabolic Solutions Facebook page and then of course my website, Metabolicsolutions.com. Those would be the main places, good starting point. Linkedin, I'm all over the place.
Kendra Perry: Awesome! Thank you for being here with us and having this very interesting conversation that took a few turns I was not expecting.
Brendan V.: I really enjoyed it. I'm happy to be here. I like to have good authentic, real conversations and I really think our society craves that. There is so much fake noise, that just bombards our senses all the time. So people rave that, they crave, like let's get real. I think this was a goo convo. I really enjoyed it and thanks for having me.
Christine H.: Well so did we!
Kendra Perry: Awesome, I'll see you guys again in two weeks for another awesome episode of the 360 Health Biz Podcast. Thanks Brendan and thank you to my unbelievably sexy cohost.
Christine H.: [inaudible] My internet sucks, I'm going to get a grip on that for next time. But if you learned one thing during this episode that you didn't know, just one thing, then please go to Itunes and leave us a 5 star review. Super, Super Stoked. Go over to our website, you get all the links in there, the show notes and you can also watch our video if you are just listening to us and you want to see how amazing and beautiful we all look, then you can do that too.
Kendra Perry: Okay thanks everyone! Talk to you soon!
Brendan V.: Thank you! Bye.
Christine H.: Bye!
Did you know that Hair Tissue Mineral Analysis or HTMA is one of the most powerful tools you can use to assess your internal bio-chemistry or the bio-chemistry of your clients?
Are you aware that HTMA is the most commonly misinterpreted test - in fact, I have hundreds of people contacting me with test results that were read improperly by their practitioner?
Today, we dive into the beginner basics of understanding HTMA results and how to determine if your practitioner is reading your results properly.
Kendra Perry: Hello, hello there, welcome to High On Energy TV. I am a super, super excited to be here and bring to you some more amazing content on today's episode. So I am your host Kendra Perry. You can find out more about me at kendraperry.net and as always, let's talk about some stuff to help you boost your energy. And so today's episode is going to be just slightly different than what we normally cover on the episode. And the reason for that is because we're going to be talking about something that's maybe a little bit more relevant for practitioners, but I know I have practitioners in my audience. So I just want to talk a little bit about a tool, my favorite tool to use when it comes to improving people's energy. Okay. And I mean, there's a lot of theories out there about testing and what is the best test to send out to your clients if you have people who are struggling with energy.
But my very, very favorite tool in the whole world to use to help not only with energy but pretty much with any symptom that a person might be dealing with is actually a hair mineral analysis kit. Okay. So what a lot of people don't know is this is a very effective and also very affordable way to assess a person's unique biochemistry and physiology. Functional testing is expensive, right? Like if you are going to run like a GI-MAP, if you're going to get into the gut testing, into hormone testing, run something like a DUTCH, I mean, you're going to be spending several hundred dollars and especially with the GI-MAP, that's definitely a pretty high price point. You can literally spend thousands of dollars on testing, but one of the most amazing things ever is that hair mineral analysis is pretty affordable. It is probably the lowest price point for any tasks that I've ever really seen out there.
Obviously depending on where you're getting it from and who you're ordering it from. But I think that's pretty cool because my biggest complaint with functional medicine is that it's not really available to everyone. Right. When something costs thousands of dollars that's kind of a big deal. Sorry, I think my microphone is a little bit further away from me than it should be, I'm a little excited today because I love talking about hair mineral analysis, but yeah, functional medicine is amazing. I think we all need it. I think we need ... We all need to be doing testing just because if you're not testing then you are guessing, right? Everyone's different, I don't know what the heck's going on in your body. Like your the most intelligent, experienced, educated practitioner in the world doesn't know what's going on in your body unless they test.
Otherwise they're making maybe educated guesses or there may be going with their intuition. But honestly, we really do need testing in order to get that legitimate scientific information to give us a course of action and to give us a path to follow because even if you have a really well educated practitioner who maybe has some really good intuition and has an idea of what might be going on in your body, it can be really hard to commit to all the things that they're asking you to commit with if you are not 100% sold on that, that's actually what's going on with you. And especially if you don't also have a way to track that, right? Like we want to be able to follow up and know, okay, what we're doing is actually working. This is the right thing. We're seeing progress in the results or we're not seeing progress.
So what we're doing isn't working and it's not actually what we should be doing and we need to totally change course. So I can sit here on my high horse or on my soap box or whatever for the next while and talk about the importance of testing. But if you guys have been listening to the podcast or tuning in for High On Energy TV, then you know that I'm really into testing. So I really think hair mineral analysis is amazing because it is really cheap, but it gives you an insane amount of information about the body and it correlates more than any test I've ever come across. Okay. And so what I mean by that is I can look at a panel and be like, okay, this is probably what they're experiencing symptom wise and this is probably how their personality is.
So there's a lot of mood connections and personality connections based on the various mineral patterns that we see. So I can look at that and get an idea like, oh, this person is a type A personality. They probably push, push, push. They probably really busy. They probably take on a lot of tasks or I could look at that and be like, wow, this person probably feels pretty depressed. They might even feel a bit apathetic, like a bit disconnected from their emotions or kind of like they're not really feeling much in terms of ... They're kind of like that stone cold statue. Right. And so that's what's really cool about that. You can also get insight into thyroid, into adrenal health into digestion, into blood sugar regulation into hormones, into the nervous system, heavy metal, toxicity, detoxification, chemical sensitivity.
These are just amongst some of the things that we can see. I can see what if you are in the alarm stage of stress or the exhaustion stage of stress. It's crazy, it's a really cool test and I've come to love it. And I also think it is a really good standalone test. Yes, sometimes we do need to test the gut, we want to see if there's infections. We want to balance hormones totally. But if you're like, I don't have a lot of money, what is my best use of my dollars? I will tell you to do a hair mineral analysis every time, regardless of whether you have hormonal issues, gut issues, brain issues, whatever issues you could be having because the mineral system is very important. Minerals are the co-factors in every single enzyme reaction in the body.
And a lot of times they're actually the enzymes themselves. So if your minerals are out of whack or they're out of balance with each other, I mean you're going to end up with all kinds of different symptoms, right? It just kind of depends on you and what your genetic weaknesses are. So like I said this episode today is going to be a little bit more focused on practitioners and health professionals out there who are interested in learning the basics of HMA or hair mineral analysis. Hair mineral analysis is HMA. But if you are kind of a nerdy maybe you're not going to be a health professional and you don't aspire to be one. You can use the information from this episode to get an idea if the person who is reading your hair mineral analysis should be the one reading your hair mineral analysis.
Because unfortunately this test is very misunderstood and very misread and I've literally had hundreds of people contact me. I have people contacting me every week, who are like, "yeah, this is what my practitioner told me to do based on these results." And I'm literally getting goose bumps and I'm cringing because it's not right. And what they are telling that person to implement or to bring in isn't actually going to help fix the issue. And that's really unfortunate because I think it gives this test a bad name, right? Because I think a lot of people don't have a great experience with it because as practitioners it's hard to interpret and as clients we often have it misinterpreted for us. So that leads us to believe it's not accurate or it's not as powerful tool as it really is.
And your practitioner who might be misreading your hair mineral analysis, it's not their fault, don't get mad at them. There is a very massive lack of training out there on hair mineral analysis. It's actually really hard to learn about. When I started to realize its power and I realized that I wanted to bring it into my life and into the lives of my clients. I took every single training out there that existed that I could find. And every single one of those courses was very interesting. It gave some good information. It helped me maybe understand the panel a little better, but every single one of them lacked practical and clinical application. So sure, I understood what I was looking at sort of, but I didn't actually know what to do with the results or how to actually develop protocols that would help fix the situation that we were looking at.
And I was really frustrated by that. And I spent years figuring it out on my own by following various experts and listening to podcasts and going on PubMed and Google Scholar and diving into the research. And I had to hire a certain HMA practitioners that costs me thousands and thousands of dollars. One woman I was working with who is a true expert, she's one of the biggest experts in the field, but I was paying her $600 an hour to get this information from her. So it was really hard and I had to really want it. Okay. And so that's why I'm saying don't blame your practitioner who maybe doesn't know how to read your hair test, because honestly it's not readily available information. And actually that's one of my big missions is to change that. And so I'm actually going to be running a six week live practitioner training on hair mineral analysis this February.
We'll be starting February 21st and this course is going to dive deep into the primary mineral patterns that you see on hair mineral analysis, but it is going to focus heavily on the clinical application and how to actually develop the hair mineral protocols to actually help people get well. So pretty excited to teach this course. I have about 10 or 12 people signed up. It's going to be awesome. I'm going to give you everything I've got and I'm going to make you feel like an expert in HMA. And so if you are a health professional or you're just a pretty nerdy person in general and you think that you can keep up and understand this information I would love if you would join me, just send my business page a message, I'll send you the details. Yeah, I'm going to be getting the info page up shortly.
And so once that info pages up, it will be go.Kendraperry.net/HMA. If you go to it and you get an error message, it's just because I haven't quite finished it yet. I'm jumping on this really quickly. I literally decided to create this course last week when I had a whole handful of practitioners being like, I want to learn this. Will you teach it? Please teach it, create this course. So I was like, okay, I'm going to do it. So yeah, I'm kind of scrambling to get everything together, but that will be happening for anyone who's interested. And guys, if you're on with me live right now say hey, because really all I see is a little eyeball with the number five and I have no idea who you are. So give me, hey, give me a heart, give me a like.
Let me know that you're here so I can say hi to you personally. Okay, so let's jump into it guys. We're going to talk about three simple or sort of like beginner steps to understanding a hair mineral analysis task. So this is very beginner, but you need to know these first before going deeper into this test. Okay? So number one, this is really, really important and this is actually the primary way that practitioners actually misinterpret this test. And that is they read it as it is. And what do I mean by that? Well, they just look at it exactly how it is. So they're like, okay, you're high on this, so you're eating too much of this. Stop eating foods with that in it. Okay, you're low in this. Okay, you need to eat more of this.
That's actually a huge mistake because the hair is an excretion, right? So this is minerals that are being pushed out of the body and we need to interpret, this is where all the big interpretation comes in. Why is it being lost? Is it being lost because your body has too much of it. You're over consuming it. You have too much of it in your life or because your body can't hold onto it because there's something else going on with some other mineral or vitamin that is causing it to be lost and pushed out of the body. Okay. And so listen carefully when I say this, okay. The mineral system is dynamic. Every mineral has an effect on every single other mineral in the body, either directly or indirectly. Okay? So you can't look at one mineral in isolation and just be like, oh, calcium is high.
Stop eating calcium and that'll make your calcium go down. That is the biggest mistake with hair mineral analysis. And that's a big reason why it's misinterpreted, especially when it comes to magnesium. Because high magnesium typically indicates actually a loss of magnesium. And isn't actually high magnesium in the body. So that person more than anything actually desperately needs magnesium like needs magnesium or they need something to make it more bioavailable. But that practitioner might be telling them, oh your magnesium levels are good, so let's start pulling magnesium out of diet because it's actually too high. Okay. So this is what I mean. So you really ... So if you want to get educated on hair mineral analysis, where you should start is actually learning about the various mineral relationships and which minerals are antagonists. So they decrease the absorption of the other and which are synergists so they enhance the absorption of the other.
And you might be wondering, well this sounds like a lot of information Kendra. Like where should I actually got this from? Okay. So want you to Google when you get off the podcast or the episode with me, Google mineral wheel, I'm pretty sure that we'll bring it up, but it's very cool. And let me actually see if I can bring it up right now because it would actually be really cool for me to show this to you. And maybe you would understand a little bit better. okay, that's awesome. Let's pull it up and now let's see here. Okay, I'm actually gonna share my screen guys, just gimme a second.
Okay. Can you see what I'm looking at? Let's see here, primary display, that's not it, that is something totally different. Okay. It's weird though because when I look at it, I just see an empty screen. I don't actually see the window that I have up. So maybe what I'm going to do quickly guys is I'm just going to look in, I'm going to go to my Facebook page and I'm going to see if I can actually do this populating and let me know you should actually see a mineral wheel. So if you're in the audience right now, just let me know. Can you see the mineral wheel that I am looking at because I would love to know. Okay. And so in my Facebook page is actually kind of delayed.
let me know you should actually see a mineral wheel. So if you're in the audience right now, just let me know. Can you see ... Yeah. I don't think you can see it, I don't know why that is like so confusing to me. So maybe what I'll do is I'll bring this down to my lower screen. Jenny's here. Hey Jenny. And I'll actually switch primary display.
Yeah. So I don't think you can see it. I don't know why that is like so ... That's so weird. I've actually never had this, it's like why can't you see my, that's my slack.
You can see everything, but what ... Okay, so that's not actually working. Just mountains. That's so weird. So you're actually not seeing what I'm looking at. I've actually never had that problem before, so I'm going to try to explain this and the best way that I can. Okay, so Google mineral wheel and pull up the images of what you'll see is that you'll see a big wheel, let's see here. I should also turn down myself talking on my phone. And so what you'll actually see is you'll see this big wheel and you'll see all these lines going through the middle. It kind of looks like ... I don't know how to describe it, but anyways, so what you're gonna see is you're going to see a wheel with all the various elements and metals that all surround the mineral wheel.
And you're going to see arrows on the line in between. And the arrows that push towards each other mean that those are, they're synergist and they're antagonists when the arrow just points in one way and not just towards each other, it means that that mineral enhances the mineral. So I don't think I'm explaining this very well. So let's, okay, let me try again. So you'd have this big mineral wheel and there's all the elements around it. And so let's say that you start ... You go to the very bottom, the very bottom you actually see mg, which is magnesium. And if you follow that arrow up, you'll get to calcium. And what you'll notice in the middle of the line that connects magnesium to calcium are arrows that point towards each other. So what that means is that these minerals, calcium magnesium are synergists. So they enhance the absorption of the other, but they are also antagonists.
So they also decrease the absorption of the other. So that means that in a proper levels they are synergists and they enhance each other, but if they get too far apart, they actually push quite strongly against each other. Okay. So hopefully that makes sense. Okay, so I'm going to try to find another example here. So if you go to the left, you'll see Pb. Okay. And then Pb connects to, let's see here. So Pb connects to chromium. Okay. And so PB is lead. Okay. So lead, you'll see the PB, and you'll see the line that goes to chromium and you'll just see one arrow pointing from lead to chromium. So that means that lead is antagonist to chromium which means that lead can push chromium out of the body and reduce its absorption.
So I hope that makes sense. I might be kind of butchering it. I really hope I could have showed this on my screen. It's so weird that I couldn't show that to you, but check out that mineral maybe. And you could probably get an online description of that, maybe a little better than what I can give you when we're not actually looking at it. But what I want you to ... The reason I'm bringing this up is because you need to understand the entire dynamicness. I don't think that's a word, but let's pretend it is of the mineral system. So when you're looking at magnesium and it's high, you can be like, okay, the first thing you want to think, well, is that high because it's high in the body or is it a loss? And you want to look at the other minerals, consider those relationships and make interpretation based on this.
So if you just read it as it is then that's how you're going to misinterpret it. So that's number one. Don't read it as it is when you're looking at each mineral. Consider all the other minerals. And obviously that's very complex way easier said than done. I mean this took me years to learn, but that's okay. And so number two is to focus on the macro minerals. So when you look at a hair mineral analysis, there's a lot of minerals going on. It's really overwhelming. It's really confusing. But what matters are actually the first four minerals, calcium, magnesium, sodium, potassium. These are the body's primary electrolytes. They are responsible for running pretty much everything in the body. So when you are thinking about balancing minerals and what you should actually do to help this person or help yourself with those first four minerals, you should be only the implementing things as a new practitioner on those first four.
Because if you can bring those four back in the balance, a lot of the other ones will actually follow. Okay. So focus on the first four or the macro minerals. Don't get stuck down all the other rabbit holes that you can go on with all the like 30 other elements and metals that are on the test. Focus on the first four. That's gonna help bring the body back into balance. And it's going to help with detox of metals as well. Okay. Yeah, so I think Brittany just posted a link. I actually can't see what that link is. I just see it's a gift link, but maybe it's a mineral wheel, I don't know. Okay. So number three, okay is focused on the significant ratios. So sure, we want to look at each of the minerals on their own, get an idea of maybe what's going on.
But really what matters is the balance between minerals. Because if you can remember what I said initially, some minerals are antagonists and some are synergist. So we care about the balance between the minerals. So if the calcium magnesium ratio is really high, that means you have way too much calcium compared to magnesium. So you probably actually need magnesium. Even if magnesium looks normal on its own, you want to actually support that magnesium. The other thing, so there are a bunch of different significant ratios if you're looking, and the only two labs that I recommend guys are ARL and TEI. I don't recommend any other labs out there because they wash their hair samples and that will actually create great variability in the results. So stick to Analytical Research Lab ARL and stick to Trace Elements Incorporated or TEI.
And they will actually give, there's a little section that says significant ratio. So always look at the ratios. Like I said, if calcium is really high above magnesium you probably need magnesium. If sodium is really high above potassium you probably need to potassium. If calcium is really high above phosphorus, you probably need phosphorous. Of course, this is pretty basic. Obviously I don't recommend that you go out and try to interpret your own hair mineral analysis because this is something that took me years and hundreds and hundreds of hours to learn. But this will maybe help you if you are a client working with a practitioner to get an idea if what the protocol that practitioner is giving you is actually a good protocol. because if they're not focusing on the macro minerals, if they're reading it just as they see it, if they're not looking at the significant ratios and trying to balance those out, then that's a red flag.
Okay. So they probably need more training and you probably need to find a different practitioner. Okay. So I'm just going to do a quick summary of what we talked about and then I'm going to go to questions. Okay. So number one, don't just read it as it is. Don't just look at each individual mineral without taking into account the interactions with every other mineral in the body, okay. Especially the macro minerals. Okay. And that brings us to number two, focus on the macro minerals, the first four minerals. These are also called the first level of minerals, calcium, magnesium, sodium, potassium. Focus on those. Look at the interactions between those. Try to bring those back into balance and focus your attention on the significant ratios, which is number three. So the balance between those main minerals. So the first level minerals especially, so you're going to be looking at the sodium potassium ratio, the calcium magnesium ratio, the sodium magnesium ratio and the calcium potassium ratio.
So those are the four most important significant ratios. They are going to be listed in the significant ratios. Okay. So I'm going to go to questions now. Hopefully that wasn't too confusing. I'm really disappointed I could not bring up that mineral wheel. So Ellen says, "Hey, sent to question regarding fasting perhaps to tease to get minerals. Does that process work at all, or a bad idea also bad bugs and dark lines with the salted water protocol, never had that in my life. Thoughts?" So Ellen, I think these questions are related to maybe a protocol you're going through in high and energy, in which case you should direct those into the membership program so that I can better take a look at what you're actually asking me because I think it was in regards to something I told you within the membership program.
So definitely make sure to ask those same questions within the membership program and then I can help you better because I can spend a little bit more time focusing on your question. Okay. Awesome guys, thank you so much for joining me today. Remember if you want to go through my clinical training for hair mineral analysis, I'll be running that the 21st of February as a live six part training with live Q and A sessions in between. Is going to be super comprehensive. I'm going to make you feel like an expert in HMA.
So if this at all interests you as a practitioner or maybe just someone who is super nerdy and wants to dive deep into this stuff and doesn't know, you are intimidated hanging out with a group of nerdy practitioners, then definitely send my page a message. Let me know you're interested. I'm going to be confirming all the details by the end of this week, and I'll have the info page up shortly, which will be go.Kendraperry.net/HMA. If you get an error message, it just means I'm not done yet, but my plan is to have it done by Friday. All right guys, thank you so much. Thanks for hanging out with me today and I'll see you guys next Tuesday for the next High On Energy episode. Bye.
The 3 BIG Mistakes Women Make When Trying to “Balance" their Hormones
“Balanced hormones” is a trendy couple words these days. Everyone and their dog is telling you this balances your hormones and that balances your hormones!
If you actually want to “balance” your hormones…make sure you aren’t making these BIG mistakes..
Hello. Hey everyone. How's it going? How is everyone doing today? Welcome to another fantastic and opposite episode of High On Energy TV. I am your host, Kendra Perry. I am the high energy nutritionist, and I cannot wait to help you get more energy. In today's episode, episode number seven, we're going to be talking about hormones and what are the three biggest mistakes that I see women make when it comes to balancing their hormones.
The word balanced hormones is a little bit trendy these days. I think like every woman and her little dog is trying to balance their hormones. But what does balancing your hormones actually mean? It may not actually be what you think it is. If you're wandering, "Well, hey Kendra, I came on this podcast to get more energy. Why are we talking about hormones?" Well, because you actually need to have balanced hormones to have good energy.
Your hormones are the chemical messengers of the cell, so that means that they tell your body what to do. They basically are like, "Do this. Do that. Do this," and your tissues are like, "Okay." If they are not balanced, then they're running around giving the wrong messages, maybe they're giving outdated messages, or maybe they're giving partial messages, so your tissues are like, "I'm sorry, what? Can you please repeat that." In the end it can actually really affect how we feel on a day to day basis in terms of our vitality, in terms of our energy, in terms of our mental clarity.
I want to talk today about the three biggest mistakes that women make when they want to balance air quotes their hormones. Number one, and this is a big one, this is one I see all the time. The first mistake that women make is that they try to balance their hormones by taking bioidentical or synthetic hormones based off of the blood tests that they're getting from their doctor. Big mistake. Why? Well, let's talk a little bit about blood testing for hormones.
Yes, blood testing for hormones is accurate, but it doesn't really give us a good comprehensive picture of what's actually going on with hormones deeper in the body or at a tissue level, because hormones, what they do is they affect cells at a tissue level. So we want to know what they're doing there because if we don't know what they're doing there, then I don't think it's very effective to actually be employing bioidentical hormone therapy or synthetic hormone therapy if you actually don't know what's happening on a cellular level. With the blood, when you test hormones in the blood, what you're seeing is kind of an overall total or basically you're seeing hormones that are in transit.
When hormones are in transit, they're actually inactive. They're tied to transport binding proteins, and they're not ... They're inactive. So they're just moving around. But we don't know. Like when hormones are in the blood, we have no idea if they are going somewhere to be used or maybe they're going to be detoxed. So it doesn't really give us this overall picture. If you have been taking hormone therapy to try to balance your hormones based on blood tests, you might be throwing your hormones further out of whack, you might actually be causing damage. This is something I see quite a bit.
The test that I use to run hormones is The DUTCH hormones test. It's from a company called Precision Analytical. Very cool test. But it will actually show you what your tissues have available to use in terms of hormones. I see this very often. I actually had a client recently who was found to have low estrogen on a blood test, but when we looked at her DUTCH test, her DUTCH urine hormone test, what we saw is that her estrogen was through the fucking roof. It was like off the charts.
And that my friends is dangerous. That my friends is a precursor for estrogen dominant cancers. You do not want to have estrogen that high. Estrogen is a very important hormone, but when it gets out whack, when it gets too high or excessive, it can cause DNA damage to your cells, it can cause tumor growth, it can be very much implicated in a lot of those estrogen dominant cancers. I was like, "Holy crap. You need to stop taking this bioidentical," whatever it was, the estrogen. I can't remember if it was synthetic or natural, but both ways, I was like, "This is not appropriate."
Another situation that I've seen. Recently I had client, so did blood testing, was found to have low DHEA in her blood. So she started taking DHEA, but when we looked at her DUTCH test, her estrogen wasn't high, but the way she was metabolizing it was a mess. There's two phases of estrogen metabolism. There's phase one and phase two and both phases were poor. Even though her estrogen was within a lab range, because she was metabolizing it really poorly, that is a really bad situation to be taking something like DHEA.
DHEA if you don't know, is the precursor, so it's the building block for estrogen, and it's actually contraindicated, meaning that you don't want to use it when there's estrogen dominance. Even though her estrogen was normal, it was out of balance with progesterone and then she was metabolizing it really poorly. She was like, "I felt okay, and then I took this DHEA and like my health went off the records. I felt horrible, all these symptoms developed." She's like, "Why is that?" I was like, "Well, because you're estrogen dominant and because you're poorly metabolizing estrogen, so you're basically," by taking that DHEA, she was adding fuel to the fire that was already there and burning. So this imbalance was already there, but the DHEA aggravated it and it made it worse.
If you are considering taking bioidentical hormone therapy, wherever you are in your life, in your hormone life, whether you're premenopausal, perimenopausal, or postmenopausal, you should not be taking that without doing something like a DUTCH test. I would say a saliva test at a minimum. But even that's not quite good enough because we can see what the free hormones are doing on a saliva test, but we don't see the metabolites or those break down products. Like I said, you could have normal in range estrogen, but if you metabolize it poorly, you're going to have all those symptoms of estrogen dominance and high estrogen.
This is a really big mistake that women make. This is something else. I'm going to go off on a little bit of a tangent here. I just want to mention something else, is like the fact that I think women think that after they go through menopause that they need hormone support in order to be balanced. I feel like the medical community has spent a lot of time telling women that they cannot make their hormones like progesterone and estrogen naturally after menopause. The ovaries make hormones and then of course they shut down at menopause and then you're up a creek with no paddle. You have nothing. You have no organ making your hormones.
But this actually isn't true. Your adrenal glands make hormones. Yes, menopause is a big transition. Yes, even in the healthiest people like you should notice that shift. It's not like you just don't notice this massive shift happening in your body. But it shouldn't be unpleasant the way that we think is normal. I think that we think that when women go through menopause, they're going to gain weight, they're going to have hot flashes, they're going to have night sweats, they're going to have all this weird shit going on, and we're just like, "Well, that's normal, because now we don't have hormone production." But if your adrenal function is strong and you put the work into balancing your hormones within the proper way before going into menopause, then you actually shouldn't need bioidentical therapy, hormone therapy, or any sort of hormone therapy at all. Those hormones should be working fine, and you should go through that transition with relative ease, obviously like noticing some stuff going on, maybe a few things are going to pop up because it's a big ... this is a big shift in life.
Yeah, I just wanted to mention that. I feel like the medical community has spent a lot of time fear mongering women into the fact that they need to be taking hormones in menopause, and that's not always necessarily true. Yes, it can be helpful when monitored properly with something like a DUTCH test, but it's not a guarantee that you're going to need hormone support. If you can keep your adrenals healthy, then you shouldn't need that at all.
So that's number one, is number one to recap is the big mistake that women make is they take recommendations for hormonal therapy, so like bioidentical hormones, synthetic hormones based on blood testing only, which typically is going to lead to more imbalance because the blood testing doesn't give us enough information to even be able to responsibly employ something like hormone therapy.
Mistake number two is women look at their hormones in a vacuum and they fail to see the deeper underlying causes. You know when your dog gets a cut or like, and they have to put that big plastic thing around its neck so that it doesn't lick its cut. That's what I see a lot of women doing. They're putting that plastic funnel thing on, or what is it? Yeah, I don't know what it's called, those plastic like funnel thing, and they just see hormones, hormones, hormones, and they don't actually see the landscape, everything going on around them that is affecting those hormones.
The most important thing, if you want to balance your hormones, you need to stop thinking about your hormones. I know that's weird and confusing, but that's because hormones do not go out of balance on their own. They don't just one day be like, "I'm going to stop working," or, "I'm going to work too hard or less hard." They are very much affected by everything else in the landscape of the body. If you are like, "I want to balance my hormones. Kendra says run a DUTCH test. I'm going to run a DUTCH test. And then I'm going to get my protocol from Kendra and now I'm going to follow that and that's going to balance my hormones."
That actually won't balance your hormones. That's going to help support your hormones. It may reduce the symptoms, but running a hormone test by itself does not go deep enough. You might get some indications as to what could be going on in a deeper perspective on a DUTCH test. I can typically see if there's gut issues, if there's inflammation, if there's detox issues on a DUTCH test, but you need to go deeper. Running just a DUTCH test alone with nothing else isn't going to fix the issue because it's not going to give you that deeper root cause approach.
Testing is not cheap. It's expensive. If you are going to spend your money on testing and you don't have buckets of money growing on your money tree, then I probably wouldn't even recommend running the DUTCH. I would actually recommend running a gut test with a mineral test or at least one of the two. Because the cause of imbalanced hormones is typically stuff going on in the gut but also in the mineral system.
Minerals can directly affect the hormones. You've probably heard me talk about copper. Copper will stimulate estrogen production. A lot of women have estrogen dominance and then they're taking things like DIM, they're taking Calcium D-Glucarate, they're taking all these estrogen lowering herbs and supplements, and they're taking them for a really long time. Yet when they retest, the estrogen hasn't shifted. If that's the case, it might be being driven by a copper issue. It could, the estrogen dominance can be being driven by iodine deficiency. There's actually a nerdy little calculation I can do on a DUTCH test to get an idea if somebody is iodine deficient.
In terms of the gut, so hormones are activated, they are downregulated, they are upregulated, they are created, they are destroyed in the gut. So if your gut is unhealthy, then you may not be able to make hormones properly. Maybe you can't ... A precursor for all your fat is or for all your hormones is dietary fat, but if you have gut issues and you can't break down dietary fat, then you might not be able to make hormones properly, therefore you might have low hormones. If your liver is sluggish, you may not actually be able to move hormones out very well and so those hormones recirculate.
Gut bacteria plays a big role in estrogen dominance. I see that all the time. You need to take your little funnel collar off and start looking at the hormone landscape because if you're only focusing on hormones and running hormone testing and taking stuff to address the hormones, you won't get any results. You won't actually balance your hormones. You may help your symptoms, but the issue that's causing those hormones to go out of balance, you're not going to be really addressing that. That's number two, is looking at hormones in a vacuum and not seeing the deeper root causes.
I see that there's a few of you guys. We've got, it looks like, six people online right now, which is freaking awesome. If you're here, say hello, say hi, let me know you're here, because otherwise you're just an eyeball with the number six next to it and I don't know who the heck you are. But I'm really glad you're here regardless, even if you're too shy to say hi.
Number three, three, the third biggest mistake women make when trying to balance their hormones is not addressing the detoxification of hormones. This kind of like this is a little similar to number two because the detoxification system is in the gut. The liver, the gallbladder do a lot of detox activities, and so do the enterocytes of your stomach.
Mary is here. She says, "Hi Kendra." Hi Mary.
The cells that line your stomach actually do more detox activities than your liver. I don't know why the liver got so famous and is the one that gets all the street creed for detoxification, because there's way more cells and organs in your body that do even more detox than your liver. We need to consider the detoxification piece.
Francine is here. Hello Francine.
Because when it comes to hormones, if you have something like estrogen dominance or androgen dominance, maybe you're producing too much testosterone, you have PCOS, or you have estrogen dominance, you have fibroids, you have endometriosis, something like that, or even cortisol that's too high because that's a hormone too, you might have cortisol that is too high, or DHEA that is too high, or maybe we have too much insulin, we have to be thinking is our body actually clearing these things because I think automatically our brain is like, "Okay, so I've high estrogen so my body makes too much estrogen," but it may be that your body makes a totally normal respectable amount of estrogen but it's actually just not getting cleared properly, so it's just not getting detoxed and moved out of the body. So it's recirculating.
That's an issue because hormones carry that message. If you remember, hormones are the chemical messengers of the cell, and they need to be cleared after they've given their message. After they head to the tissue and they're like, "Yo tissue. This is my message," and the tissue is like, "Thanks hormone. I'll get it done," that hormone it needs to go. It needs to get out of the body because it was created carrying that message and now that message has been given to the tissue, it's outdated, it needs to go. But if that hormone can't be cleared, then that hormone with the outdated message is still running around all the tissues being like, "Yo tissue. This is my message," and the tissue is like, "Oh, okay. I thought we already did that, but I guess we need to do it again," and now you end up with all this weird, these weird symptoms and weird malfunction because literally you body is getting all these mixed messages, all these kind of weird messages that aren't actually accurate or appropriate anymore. That can lead to a lot of issues.
Hormone balancing very much should be a detox program. There should be, like if you're thinking about embarking on a hormone balancing program with your doctor, with your naturopath, with whoever you found on the internet who knows a lot about hormones, there needs to be a detoxification thing in there. When I say detox, this is not just like, "Oh, I bought my 10 days wild rose cleanse and I did it for 10 days, so I'm detoxed. That's me. My name's Kendra and I'm detoxed. I have no issues with detox." It's not just that. We have to always be thinking because hormones are continually being created, our detox organs are continually feeling stressed out because we put a lot of crap, we give them a lot of crap, we're like, "Hey, like detox thousands of these chemicals that we get exposed to on a daily basis." We need to be thinking from a daily perspective is like what are we doing to help ourselves detox.
And maybe my three favorite ways to think about detox, bile is a big part of it. I think we should always be taking something to support our bile. I think we need to be taking something to support fiber. Certain fibers are really good, great binders. They will help move toxins and outdated hormones out of the body. If you have hormonal imbalance, if you have androgen or estrogen dominance, increase your fiber intake. Eat more veggies. Take something like psyllium husk or flaxseed, ground flaxseed. In terms of increasing bile, eat your beets, eat some dark leafy greens, have a small cup of high quality organic coffee in the morning, drink dandelion tea, any of those bitter foods are really fantastic bile stimulants.
And then finally, make sure you're eliminating. You need to be pooping every single day. If you're not pooping every single day and it's not a good well-formed poop, that's an issue. You are not eliminating properly and those toxins aren't going to be able to leave the body. Basically if you're not pooping, you've got to make yourself poop. It doesn't really matter how you do it. There's a bunch of different ways that you can use to stimulate a bowel movement, like taking high dose magnesium, or ascorbic acid, or making sure you're drinking enough water, drinking very salty water. There is a thing as a salt water edema. Don't drink too much, but definitely making sure you're getting enough minerals and sea salt can be very helpful. If it comes down to it, it may be that you need to give yourself an enema.
I've had clients that were so blocked up, they were only pooping once a week, and nothing we did actually helped them eliminate better. So we had a lot of gut work to do, but in the meantime we had to get them pooping. So I have these people doing a water enema or a coffee enema every single day because otherwise those toxins were not getting out of their body. You need to be eliminating and if you have to go and do that manually with an enema, that's okay. You just need to make sure that you are pooping.
Let's just quickly recap guys. Let's go over this one more time. The three top mistakes women make when trying to balance their hormones, number one, they're taking bioidentical or synthetic hormones based on information from blood testing only. Remember that we don't get enough information about hormones when we simply just look at the blood. You could actually make your hormones even more imbalanced and more out of whack by following this strategy.
Number two, we look at hormones in a vacuum or we're wearing our plastic funnel collar, you know those things that dogs wear, and we're only seeing hormones and we're failing to see the landscape around it which is always going to be issues in the gut and issues in the mineral system.
Then number three, we're not detoxing. If you want to balance hormones, you need to be thinking about detoxification, not just once a year in your 10 day wild rose cleanse or three week master cleanse or whatever detox program protocol you found on the internet. We need to be daily detoxing. We need to be thinking about bile, we need to be thinking about fiber, and of course my favorite, we need to be pooping.
I hope that was helpful guys. Let me know if you have any questions if you're on with me live right now. Happy to answer them. Typically we do these on Tuesday on Facebook Live, but this week was a bit crazy for me so I'm a little bit delayed, but we're going to be back on schedule for next week.
Remember guys, every ... the last Tuesday of every month is my Live Q&A that I do on my Facebook page. So if you have questions, you can send them to firstname.lastname@example.org. You can send them to my assistant. Or you can message them to my page, Kendra Perry Nutrition Facebook page, and I will answer them on live, or you can be extra awesome and you can actually just join me live and ask them to me live on air. That is going to be 4:15, 4:00. 4:15, 4:15 I think, 4:15 on Tuesdays ... So next ... Yeah, I'm sorry, I'm confusing myself, but next Tuesday we're going to do 4:15.
Then remember guys, this goes out as a podcast every Thursday. So if you want to invite me into your car, into your busy life, listen to me while you're doing dishes, or going for your daily walk, whatever, you can just subscribe to the High On Energy Podcast, and if you like what you hear on the podcast, give me a five star review, let me know. That helps this information get out there to more people which I think is pretty important.
I hope you guys have a great day. Thank you everyone who joined me live. Thanks Mary. Thanks Francine. Thanks Crystal. Hope you guys have a fantastic Thursday. Bye now.
5 THINGS WE WISH WE KNEW AS NEW HEALTH COACHES
This episode is our top advice for new health coaches to have health coach success and getting started as a health coach. There is so much we wish we new when we were starting out like how does one go about making money as a health coach, how to create health coaching programs, how to make money online, how to become an NTP or even how to make money as a fitness coach.
Kendra: Hey, hey, everyone! Welcome to another episode of "The 360 Help Biz Podcast", I am Kendra Perry and I am back from Costa Rica. I missed my beautiful co-host Christine, so we're pretty stoked.
Christine: Likewise, my sister.
Kendra: Hello, hello. We've been apart and it was very sad but we're back and we'll be back together for the next bunch of episodes, so don't worry neither of us are going anywhere. This episode I'm really excited to talk about, I think we both are because this is kind of like the hindsight episode. You know how everything is always more clear in hindsight? And we want to talk about some of the things we wish we knew when we were starting out as health coaches, so maybe that it well help you, the new health coach learn from our hindsight.
Christine: Yeah absolutely. It's also diving into our reason for starting this podcast in the first place and basically it's going to save you lots of time and money. It's a good one to listen to even if you've been in business for a long time. Sometimes we're just really great at having blind spots. [crosstalk].
Kendra: You know I'm really bad for not listening to my own advice. Sometimes I have an epiphany and I'm like, "Why am I doing that? I'm telling everyone not to do that and I just realized I am doing this." You know it's good to check in and remind yourself that-
Christine: You have to be on track.
Kendra: Before we get started I just wanted to read, we did get an awesome five star review. It was from "Anonymous", so if you want to leave us advice make sure to leave us your name so we can give you a shout out. This one is a quick one, it just says "Thanks, Kendra and Christine for all the amazing content that helps building a health coaching practice less overwhelming."
Christine: I love it.
Kendra: Thank you, Anonymous, we appreciate it. But yeah, we will read your five star review that you leave us on iTunes on air because we appreciate it so much because it's the best way to help us get out there and reach more people. and if you want to support us that's probably the best thing you can do.
Christine: Absolutely. Please go ahead there right now. You can press pause and just leave us an amazing review, and just say "This is a great show." And recommend it, or just say "It's great." Doesn't matter. [crosstalk] Just hit pause now and do it, it would make us very, very happy, genuinely.
Kendra: Very happy. Very happy. Like all warm and fuzzy inside.
Awesome, and so we actually do have a freebie for this episode. So, if you guys want to download that after the episode, you can just get that at 360healthbizpodcast.com/episode16. You can grab that there, and one more thing, we started an Instagram account and we only have 40 followers so far. We need more followers, so go follow us on Instagram if you're an Instagram person. We're posting our episodes, we're giving you lots of help and business tips there, our best stuff, so definitely give us a follow and let us know that you're there. Send us a DM or leave us a comment.
Christine: Yeah, and if you're wondering how we're doing all of this, stay tuned, we're going to give a behind the scenes to all our posts at some point. I'm not sure when, but at some point. And I cannot believe it's episode 16, it's crazy! How's that happened?
Kendra: I know, we're kind of rolling along here and it feels really good!
Christine: Yeah, no it's really good, and it's going to be even better. Especially today's episode, everyone. So, shall we get started?
Kendra: Yeah, lets get started. We're going to be talking about five things that we wish we knew then, that we know now, right, Christine?
Kendra: Yeah. And so, I think when you're starting out, it's overwhelming. You don't know where to focus your attention, you hear people talking about all these different things, and in the end... I know, me personally, I spent a lot of time working on things that I never did anything with, you know what I mean? That were kind of pointless, or I eventually realized didn't really matter.
Christine: Yeah, yeah.
Kendra: Just weren't really what I should have been focusing on.
Christine: And I think we're both very similar, in terms that we both love the online space, and we have the "shiny object syndrome", where we go after really good [search pages, right]? Especially at the beginning when you don't know what a search page is, what "copy" is, how you're craftily manipulated into things, it's just really easy to spend so much money on crap you really don't need. So, I think we're going to talk a little bit about that, and how we felt, how we've fallen- and still fall for things. I admire a great copy, it gets me every time. But I think we can help you a little bit by prioritizing what you really need and what you probably really don't.
Kendra: Totally. And the first one we're going to talk about actually may surprise you, because I think this is a cycle a lot of people get themselves into at the beginning, and it has a lot to do with imposter syndrome, I think.
Number one is your education, your health coaching actually matters less than you think it does. You're probably like "What the fuck, ladies? What do you mean, my education doesn't matter?" Yes it matters, you want to go get that education so you know how to be a health coach, but you don't need more education to get clients. And I think a lot of us in the beginning, we're like "Oh, well I just need to take this other course, I need to take this course in this, and this, and this, and then I can go out and get clients."
Christine: Absolutely. I think you need to be very clear on what your mission is, what level of difficulty you want from your client, but if we stick to the basics, a lot of people were unfortunately just raised in a very unhealthy environment, they don't have any good education. I always caught my clients who didn't know that they were sugar and ketchup, right? It's tomato [inaudible] So, I think you need to know what you want to do. But if you want to be a general health coach, you don't need to know all the bells and whistles of the body, you know? You know enough with your health code certification, obviously you need to look where to get certified at. But if you have a decent school, you know more than enough to help your normal, average person get much, much better by just using common sense most of the time.
Christine: And using your coaching skills and keeping them accountable. That's all you need. You do not need a gazillion billion other diplomas.
Kendra: Yeah, you don't need all those fancy letters behind your name. You love health, you're going to upgrade your education as you go because you enjoy it, but it shouldn't prevent you from going out and getting clients. Because the truth is, people don't choose to work with you based on your education, they choose to work with you because they like you, and they trust you, and they maybe see their story in yours. They think you have a cool personality, and you're fun, that's why they decide to work with you. It's not because you have 30 letters behind your name.
Christine: Yes. And I think you need to know what the level of your expertise is going to be, who you want to serve, and also nothing is going to trump the success that you will see with your clients. No course is going to give you the confidence that you would get after working with a certain number of clients in changing their lives. Doesn't matter if you spent 10k on the bells and whistles course that is giving you all the templates that you will need, if you don't have the experience working with clients and changing their lives.
So, having said that, Kendra and I have extensive education on different things. I think it's also because we choose to deliver at this certain level, and we also know that we choose a target audience that has more issues than your average person that wants to get healthy, that needs the support. So I think you need to know about that, you need to be clear, but even still, nothing has ever been as educational as working with people. By far I think the eye opening moment for me was this year in August 2018 when I went to the Mind Share conference, a conference where you have loads of really famous health people like Dr. Aaron Christensen, Jamie Jo Bergen, Izabella Wentz, all of these people, Mark Hyman was there. Big, big people in our industry. But what I learned is that they're all people. They're literally all people, so it's really important to stop thinking that you need to have a certain appearance somewhere, a certain matter that is going to elevate you to a certain status that is going to bring you more clients, because that's not what it is, it's the results.
Kendra: Yeah, and I love you bring that up, because obviously we get a bit nerdy on this podcast, we talk about some pretty nerdy stuff, but we do work with more complex cases. My typical client is the person who's been in and out of the medical system for 20 years, they already eat healthy, they're eating paleo, they're eating organic. They do yoga, they meditate, they're doing all the right things, but they feel like a pile of poo. So obviously I need a few more tools to help that person, over your client who's like "What? Ketchup doesn't have sugar in it? Huh?" Kind of a different clientele. And when you're starting out it's okay if you just want to take the basics, work with the people who just need to learn "Oh, going to bed at 3am is not healthy? What, Froot Loops for breakfast, that's not fiber?"
Kendra: You know, there's a big variability between who you might work with, and you want to know obviously who you're working with, and that brings us to our next thing that we wish we knew was to narrow down and get a niche. Because I know when I started out, I did try to go too general. I made a lot of "Five steps to take your health to the next level" and the stuff that doesn't really resonate with anyone.
Christine: No. It's true. Yeah, I think it's very scary, but truth be told "Health coach", what the hell? It's so bland and boring, and I know I'd probably be offending a lot of you, I don't really care because I know what works and I know what doesn't in the end. I've tried the whole thing, and it's definitely that the more niche you get, every marketing expert will tell you this, and it so counterintuitive, but it's absolutely true. You will be known for something, you can still take on other people, because people will notice that you can work on other things, and they will get in touch with you.
But especially, whether you are local or whether you're online, let's face it: Google is your best friend, and niching, that's what's going to get your clients. My organic reach is 80%, 80% find me from typing in "see expert" into Google. That's priceless, but if you type in "health coach" there's no way you're going to come up. Niching is scary, it's sometimes not clear, there are so many processes, and in that case I do advise that you work with someone who can bring you that clarity, because we sometimes don't see, what is it, the trees through the forest? The forest through the trees? I don't remember.
Kendra: Something like that.
Christine: So, sometimes it will help there. But for sure go with the niche. It might absolutely vouch for advice. If you've ever been doubting, go with niche.
Kendra: Totally. And we dug pretty deep into this, in I believe it was episode 3, our "Niche or Not to Niche" episode, so if you are still struggling at this point in your business journey, definitely go back and listen to that episode, because we kind of walk through the steps and dig a little bit deeper into it. You need to figure out who you're helping and think about what those people are searching for.
They're not looking for, like "I'm looking for a health coach to help me with my health." They're not searching for that, they're looking for "headache relief", they're looking for "Why is my stomach so bloated?" They're looking for "Why the fuck am I so tired all day?" That's what they're searching for. In Google or YouTube, wherever it is, in all their search engines, so you need to capitalize in all those search terms, and you can't do that when you have a really general topic and you're trying to help everyone. We mentioned it in that episode, I know we talked about how it's not a death sentence, it's not like "This is your niche and this is what you have to do for the rest of your life." Right? [crosstalk]
And I just did this in my business, I just recently switched from "female hormone imbalance" to "fatigue and energy" because my interests shifted, and you can totally do that. Just try to pick something that you want to stick with for six months, maybe a year, and then see how things go, you might discover other niches within that niche, right?
Christine: Exactly. And I think that's where the Golden Ticket is finally happening, when you know exactly "That's the type of client, so I get the best results." That's how they tick, that's how they work, whether it's men or women, whether it is within the category of men and women, an age group, a certain type of person, position, whatever it is you're golden.
Kendra: Yeah, totally. And you just gotta do it. You've got to rip the bandaid off, and yes it's scary, yes you feel like you're going to run away clients when you're desperate for clients, but it'll make everything easier. It'll make your copy easier, your marketing, your videos, everything you do within your business to try to get clients, it suddenly becomes more easier when you actually know who you're talking to.
Kendra: And I was very resistant to this in the beginning, too. So I know how you feel, if you're feeling that kind of itchy, scratchy feeling right now, I felt like it too, but once I figured out who I was talking to things started to flow a lot better.
Christine: Yeah, and get in touch with Kendra, she's had that experience. I was a little bit unclear on it but I think we're different in that type. I would say get in touch with either one of us that you think is going to help you, if you need a little bit more "kickass", maybe it's me at this point. If you need someone who really knows the struggle, then it's Kendra, but get in touch with us. Send us an email, connect with us, we're normal people. [crosstalk]
Kendra: Totally, and I work with lots of practitioners that do a lot of practitioner mentoring in both the nerdy functional lab testing interpretation stuff, but also the business stuff, ultimately our conversations always go to business.
Kendra: Because people are always wondering "How do I get clients, how do I make a go of this? How do I quit my side hustle and make this a full time gig?" Right?
Christine: Yeah. We're kickass coaches, really good ones.
Kendra: Yeah, and I love the next one we're going to talk about, because this is one I always have to- even currently now- check myself on, is that your vanity metrics don't matter.
Christine: Oh, fuck yeah. Oh, sorry!
Kendra: I think we swear on this podcast, I think we're good. [crosstalk] I think we only dropped like 3-6 F-bombs
Kendra: F-bomb count: Ding, number three, we should get a bell!
Christine: Yeah, five cents in the cookie jar.
I love that you call it "vanity metrics". Who cares, it's so old school and I still remember this one person who's been contacting me a couple of times, still for a summit where she insists on getting my list, I'm like "Why? It's so antiquated. Who's you're coach, were they like 2005-2008?" It's so old school, what worked in 2013 is not working today, and I think it's like, your numbers, unless you have a very specific campaign, it doesn't matter. I have a teeny tiny list, and I convert a [muhhfuckas]
Christine: [inaudible] Right, and I only have two sets of courses or so a week, and so it's totally fine. So, yeah, I love that because it can give us an inferiority complexus, as in "My list is tiny, my Facebook page doesn't have a lot of followers." Let me tell you, a couple of years ago Facebook was promoting pages, it sent so many people there, stop doing that. It has nothing to do with you or your popularity, everything to do with the algorithm. There's so many different factors, platforms that shift that numbers, indeed, don't seem to really express anything.
However, I find it doesn't hurt to sometimes invest for a short period of time in companies that can help you in a legitimate way, and in a way that is in alignment with you, build a certain following base on a certain platform. It doesn't need to be 20k, it can be 6k or 5k, and it's impressive enough for if you want to have media, for example, to go and look at your Instagram account and say "Okay, at least she's got 4,000 followers, that's more than your average person." You can find people that do a really, genuinely good job without spamming you or having fake accounts online, and I think that sometimes when you have a good income already, it's [then a good way] to sometimes spend money. It's definitely not something you need in the beginning.
Christine: But as you are in the middle of the career, it might be a good idea when you budget, what you're going to focus your marketing money on during next quarter, or during second quarter or third quarter, that you say "For one quarter I'm going to focus on that." For example.
Kendra: Totally. And I think in the beginning, you might have 200 followers on social media, maybe you have 50 people on your list, but don't look at it like "I just have 200 followers and I only have..." treat your list and your social media following as if it were thousands. Really try to get that mindset going, because the truth is 50 engaged email list subscribers is way better than 500 people who don't give a shit- ding! About what you're doing and about what you're saying.
And you don't need, I think this is a really good piece of advice, I know in the beginning I felt really overwhelmed, I'm looking at these other people out there who have thousands and thousands of followers and I'm thinking that I can't make money or I'm not going to be able to get income until I get that amount of followers, but you can actually have a very successful and a very profitable business with a very small list and a very small following. Me and Christine are great examples of this, I generate six figures, I have 2,000 people on my list, I have 1,600 on Facebook I think I have 4,000 on Instagram, it doesn't matter.
Christine: No, no.
Kendra: It's because those people like what I'm saying, I nurture them, I treat them like humans. Remember, followers are humans, they're not just numbers. I can have a five figure launch with a 2,000 person email list.
Christine: Exactly. And I have, I've talked with [inaudible] who was a coach of mine, and she has a tiny list, I think it's also not 500 people, not even. And she just had $170,000 launch, or, yeah, a $70,000 launch that she didn't spend any ad spend on. So everything's possible, and I'm not in love with my list, I'm very honest about it, but I just need one person to convert and it's a 10k day.
Christine: Don't plan on the number of people that you have on there, and communicate with them.
Christine: Ask your client, if they do, tell them "I'm appreciating it, and the etiquette last week, and the protocol, converting to clients, there we go." So, I'm not the one who's having a gazillion billion files, or anything like that. I find that is also something that we spend way too much time on, having the perfect [email] sequence and all of that, I find that it's not necessary. It can help if you have a product launch or anything like that, but anything else, if you're consistently showing up and you show them who you are, you don't need a $10,000 dollar [email] sequence that you pay someone for, you really don't. Just be honest.
Kendra: Yeah, yeah. Just love the people you've got and really appreciate the fact that they're there, because when I look at people who are buying something from me when I launch something, it's the people who've been on my list for years. They may not even show up that much, they might not reply to the emails or even comment on my page, but I know they're there, and they're the ones who buy because they're holding on to me, and it's not even a big group of people in the end. It's like this group of people who are my number one fans and they always buy, every time I release something they buy from me. Right?
Christine: Yeah. And I would even advocate to get rid of the rest. I purge my list religiously every two months, where I go through any people who have been inactive for three months, I delete them. Any unsubscribes, I delete them. And I also send out emails at least twice a year where I'm telling them "Do you still need me, yes or no? And please unsubscribe if you don't." And I literally tell them that. Please unsubscribe, and something that I would recommend there is the "nine-letter email". Where you don't have any formatting, you literally just say "Hi, I'm just wondering if you still need my services. Christine." And then you can do a "P.S. If you don't, please unsubscribe." Or you just leave it.
And then you can see, people who don't react, delete them. They don't need you. They're a waste of space on your email list, they cost you money, it's giving you skewed data, it lowers your open rates. I just get rid of them, I delete them, they're not going to buy from me.
Christine: Because in the end a lot of people, especially at a certain price point, they are either in or they're out. And the hackless, we don't want them.
Kendra: Yeah, exactly. And I mean it's scary to get rid of those, I remember at one point deleting 1,700 people from a 3,000 person list. And I was like "This is over half my subscribers, but they weren't opening my emails, they weren't high-quality leads, so there was no point in them being on there. And it does affect how your email provider views emails as spam, if you're sending out emails and nobody's opening them, Gmail is like "This person's sending out spam." So they will choke hold your open rate, so be aware of that, and it's true like Christine said: Generally you're paying for the more subscribers that you have on your list, you don't want to be paying for people who don't give a shit about you, or what you're saying. And it's scary but it's all about engaged followers.
There's a woman that I follow, I'm not going to say "I have such a crush on her", but anyways, she has a really small list. I think she has 4,000 people on her email list, and she has multiple six figure launches with 0 ad spend because that's how engaged her people are.
Christine: Exactly. And I find you need to work to your strengths. I'm not a writer, so my [inaudible] in the meantime I don't even write them anymore. I'm going to write the next one because it's going to be a [inaudible] email, but in general it's not me who writes them, because I don't like writing. My medium is speaking, I don't like writing so I'm not going to expect my email list to convert like a motherfucker, because I don't really put that much love into it because I don't like Dammit. I don't like writing. I want to tell you guys as well, stick to your zone of genius. Writing is making your eyes glaze over or spin around, then don't do it, then don't put more energy into it. It's negative energy that you can use in your zone of genius, whatever that might be. Maybe writing is a zone of genius, then put extra effort in there.
I think it's really, really important, but the old message of email marketing being the one and only tool is definitely over, and I know that people who have this golden age of infusion software where you have a list of 50-60,000 people and stuff are really struggling because Gmail is ruthless.
Christine: It's a real struggle all the time to figure out the algorithms and they hire multiple people to figure it out, which is costing them again.
Kendra: A lot of money.
Christine: So keep it simple, people.
Kendra: Yeah, keep it simple, love the people you've got, love the shit out of them. They're listening to what you say, change that mindset around! Ungh! I saw some thrusting over there, Christine.
Christine: I'm loving you guys, oh my goodness.
Christine: Get on there, go to [inaudible] dot com. I'm loving it.
Kendra: It's so funny, but yeah, you've just got to have that mindset. Look at them, and like I said, remember they're humans, they're people, they're not just numbers, they're not just metrics, they're not just statistics. They are humans and if they like what you're saying, they're reading all your blog posts or watching all your Facebook Lives or whatever, that is sweet. That's a good follower and that is someone who is going to eventually buy from you when you have something to sell.
Christine: Yeah. Agreed. Alright, what do we have next?
Kendra: Number 4: Don't reinvent the wheel, learn how to repurpose content. And this was a really big ah-ha moment for me, because when I started out, I was creating unique content for every single platform. [crosstalk] Instagram, it was just ridiculous. I remember the first time I was like "Oh, repurposing content." I was like "Oh my god, how did I not know what that was a year ago?"
Christine: Yeah. And I think we have to say thanks to how amazing Jamie Palmer for that, right?
Kendra: Yeah, we did an episode with her, it was episode 2 on repurposing content, she has a really great content repurposing strategy that I know you implement in your business, Christine, and I actually work with Jamie in her agency so I know they're doing it for my social media. But really all you have to do is create one high-quality of content like every week or two, like for me, I'm like you I'm not really into writing, I don't care for blog posts, I'm good on video.
So I do a lot of Facebook Lives, I take my Facebook Live and then I transcribe it, I put it on YouTube, I pull the audio from it, it goes into a podcast, and then Jamie and her team they actually pull little blurbs from that video and the they put it on Facebook, Pinterest, LinkedIn, Instagram, and I turn that video transcription into something for my email list, as well.
Kendra: Mm-hmm (affirmative).
Christine: That's exactly the same process I use. I literally only do the Facebook video, that's all I do, the whole rest is my assistant who takes over. She does all the rest, it's a very simple system, it takes a little bit in the beginning to learn, but not that much, and now she's done, in literally an hour she's done. And I've seen numbers in this case, I think my organic search went up from 56% to now 80%.
Christine: Just because you are everywhere, and it's no effort. I literally just do that video, I love doing them.
Kendra: Mm-hmm (affirmative).
Christine: Once a week is not too much, you could even batch them if you wanted to.
Christine: I'm not very good at that but sometimes I do, I know you are.
Kendra: I'm super into it! It's changing my life.
Christine: So you do whatever calls you. I'm a spur of the moment person, I never script anything, or I don't have [inaudible] notes, very individual. But no matter what, repurposing, it's a golden thing.
Christine: And also, you don't need a new piece of content every year or month. I have a very particular schedule of what I see that I've done this year, doesn't mean that I'm not going to use the same topic next year. Because you get the same questions over and over again and truth is people are not going to scroll through all your blog posts all the time, they're going to that top five.
Christine: So you can talk about the same topic, and you will have other clients who have had the same issue but dealt with it differently. You have learned more, you've experienced a lot more, so don't think you'll be boring. And we've talked about that, I always feel like I have a mug coming flying toward my forehead when I use the word "cortisol" because I think I use it too much, but it's just not true! I'm like "cortisol", ugh, people are going to chase me with sticks. It's really not true, I'm talking about it in this weeks episode, actually. It's not true, it's in your head. It's literally just the voices in your head that aren't true.
Kendra: Yeah, and I love what you're saying there, don't be afraid to repeat yourself. You are going to repeat yourself, you're going to say the same shit over and over and over and over again, but- ding! But it doesn't matter because not every person is following every single thing that you do, they're not reading your Pinterest posts, your Instagram your Facebook and reading your blog posts and going on your YouTube channel, they're not. They're seeing bits and pieces of it, but they also need that repetition, that's actually really important, you kind of need to hear the same thing a few times for it to stick.
I'm the same way, when I say "detox" when I say "mineral imbalance" when I say "metal toxicity" I'm just like "Oh man, people are so sick of hearing me talk about this", but they're not. It's so funny, the people I have in my membership, I feel like I repeat myself so much even within my small membership, and people are like "Oh my god, every time it's so interesting." And I'm like "Man, I just say the same shit three weeks in a row and they think it's the best." Because yeah, people need that repetition, and not everyone is remembering every single thing that you said, right? [crosstalk]
Christine: And you say that people get different things out of it, that's just the way it works.
Kendra: Yeah. So I think that's a big one, you can't reinvent the wheel, you can't make new social media content for every social media platform and then go totally cray-cray and burn yourself out, and then you get to the point where you're like "I'm out of ideas, I have no ideas left." You can reuse the same content, I've made a Facebook Live on the same topic probably like five or six times.
Christine: Oh yeah.
Kendra: I've spoken about it in a bit of a different way, maybe taken a bit of a different angle, but really when it comes down to it, it's the same stuff.
Christine: I mean people ask you all the same questions all of the time.
Kendra: Mm-hmm (affirmative). That's true.
Christine: You notice it when you do interviews, it's the same question all of the time, and it's just like "Okay, how can I make it more spicy?" It doesn't even matter.
Kendra: Yeah. Just be okay with repeating yourself, right? Groundhog Day all day, every day. You know that movie? [crosstalk]
Awesome, and I love our final hindsight tip because it's about outsourcing, it's about not trying to do everything yourself, and yes when you're a solopreneur in the beginning and maybe when you don't have a lot of money, you are going to be doing a lot of things yourself, but we do encourage you to outsource just one thing. Because there is something that you suck at, that you absolutely suck at. Maybe it's graphic design, you just make these shitty, clunky nineties images and you're like "That's not nice." You can actually find someone for super cheap to do that for you.
Christine: Yes, and I would argue that that money is going to return to you so quickly because of two different ways; number one: It's going to free up energy. When you do something that's out of your zone of genius it drags negative energy out of you. It makes you twice as tired as anything else. So you're not going to spend that energy on something that is in your zone of genius that would actually give you energy instead. So that's number one.
Christine: The second thing is, it's a mindset thing.
Christine: When you go and you consider yourself as a business, even if it's a freelance [inaudible] employee, you've raised your vibe, you've raised your authority, and you're a proper business. You're not a haggler, you're not a hustler, you're like "I am the boss of my business, and I treat it as a business." And you will appear that way, people who want to work with you will see that, you will have a different vibe around you and when you say "My assistant will do that", it is a different ballgame. Most people now don't even communicate with me personally anymore, it's my assistant who does everything. I have an executive assistant, I have a speaker agent, most companies don't even get to talk to me until I fly to the gig. It's just a different ballgame, right?
Kendra: Mm-hmm (affirmative).
Christine: And you need to step up to that. I find the time where the solopreneur is wearing a gazillion hats, like 17 is not even enough, it's just "Why?" It's not a sign of intelligence not to outsource things, because it's not an impression of price, it's totally affordable. Especially things that are draining you but can easily be outsourced, like processors, graphic design, transcriptions, other things we outsource, everything. Scheduling posts, answering typical questions from your website, sending out scheduling links, I don't even schedule anything anymore. My assistant looks at other people's scheduling links and does it in my calendar. So things like that, you don't need to do that, you really don't.
Kendra: Yeah, and really think about what doesn't make you money because those are the things you should be considering outsourced. What are the things that you need to be doing? Obviously if you do video you're not going to outsource video, if you are your brand and you need to get in front of people, you're going to be doing your video, but you don't need to be doing the transcriptions, right? Transcriptions you can get done really cheap. And I know you use Fiber, Christine. I use UpWork a lot, and I love UpWork, and it's probably the same as Fiber, people have profiles, they have reviews, comments, you can see their history you can view someone who you think is a good fit.
Christine: I've used both, I've been massively screwed by UpWork, like 750 bucks worth.
Kendra: Oh, no.
Christine: Because I didn't quite get the system and I had a really dishonest person there. So I'm a little bit bitter towards UpWork, but I'm just too thick to use it. I don't understand all the plans they have, so I'm staying away from it. But it doesn't matter, there's another platform, I don't remember the name, but yeah. Those are the main ones, you can find them in Facebook groups, if you look for "Virtual assistant" in Facebook you will find groups where they hang out. In any Facebook group you can ask for references, "Who's your virtual assistant, do you like them, don't you like them?" There's agencies you can use, I know there's one in Australia called Automation Agencies, they are like a concierge service where you pay a certain amount per month, and then they do all of those things for you.
So there's lots of different options and lots of different price ranges. You can't always go with a country like the Philippines and have a very cheap one for data entry. At the moment I do a lot of research so I have people that if I wanted to I could outsource there, just to go through [exercise] and pull out names and email addresses and things like that. But there's different levels, I find.
Kendra: Yeah, exactly.
Christine: I do always find something. And test them out! Don't be afraid to say "It didn't work out, sorry."
Kendra: Yeah, exactly. And I think that's the biggest thing, give them a test project and then see how it goes. Because you don't need to stick with them if it didn't work. I've definitely had my share of experiences with outsourcing and I've had some that are just terrible, and I've had some that are awesome. But it really helps, I have a group membership and I want to be giving them good recipes every month, but I'm not going to make recipes. I love to cook but I never right down my measurements, so I have a woman who's a professional chef, and she gives me 10 recipes every month.
Christine: Yeah. Deal.
Kendra: And then I give them to my group and they're awesome, people love them and they feel like they're being made specifically for them from this professional chef. And I don't even see the recipes, they get sent to my assistant, she posts them in the Facebook group and people get stoked on it.
Christine: Love it.
Kendra: And when you're new it's definitely overwhelming, it's this money thing, you don't have clients yet, you're not generating income, but there's still something. There is something that you can spend, maybe you're just going to spend 5 to 50 bucks on it but it's going to make your life so much easier, and you're not going to regret it. That money, like Christine says, is going to come back to you.
Christine: It will!
Kendra: Because if you want to grow quickly, if you want to make money and start turning this into a full time gig if it isn't already, you need to be focusing on things that make you money. Which is getting clients, marketing yourself, talking to clients, working with clients. It's not customer service, it's not graphic design, it's not admin, it's not bookkeeping, it's not making recipes or whatever. Depending on what your niche is, maybe it is making recipes.
Kendra: If that's what you're doing.
Christine: You can buy so many Done For You programs, Rachel Feldman is someone who has amazing Done for You programs for health coaches. Definitely recommend her, I love her. Good investment when you get started and you think you're overwhelmed, it's all done for you, you can tweak it and customize it, go and check her out, I adore her. That is definitely something that you can do, also just a side note, money is just money.
Christine: It comes back to you. It's not a good thing, it's not a bad thing. It's just a thing.
Christine: So don't freak out when you invest it, it's going to come back. It's just a thing.
Kendra: It will be there.
Christine: Yeah. Because you will have that time, the way you spend 20 minutes a pro, who's a VA, you pay them five bucks, they spend two minutes on it, it's better than what you did, and those 20 minutes you might have a meaningful conversation with someone who then likes you and is going to pay you 5,000 bucks.
Kendra: Yeah. Exactly. I think money is just like this energetic frequency, and I'd love to do an episode, we should do one on "money mindset". Because I feel like things for me really start to shift when I started dealing with my money shit. Because we all have weird beliefs around money, it's this weird thing where we want it, but we almost feel dirty about wanting it. Especially when we're making our money helping people, we feel like we want to help people but taking their money doesn't feel as good as helping them.
Kendra: So I think we bring a lot of weird money shit into our relationships with our clients, with our business, and when you learn how to shift that, that's honestly where the magic happens. That's what I think anyway.
Christine: Exactly. Your business grows from the inside out. Your inside out. It's the most magical sentence that once you get it, it will change your business. Yes, we will have to get a couple experts in here about money mindset. Kendra and I, we both have done massive shifts this year.
Kendra: Oh, yeah.
Christine: I'm not the same person I was six months ago. My prices have 10x'd, 100x'd, actually. I have my old pricing on another partnership side and someone got in touch with me today, "Are you still charging this?" I was like "Fuck no!"
Christine: Ding.[crosstalk] You have to take this down because this is no longer true, it's now like 10 times the amount.
Kendra: Yeah. Yeah definitely. And I think it takes time to work through those blocks, but we'll definitely get some experts on here and talk about it because I really think that's a huge thing, is really learning how to have positive, happy, productive thoughts about money.
Christine: Yeah. It's great, I love money.
Kendra: I love money, too. I want all the money.
Christine: It's brilliant stuff.
Kendra: Awesome, well that was awesome. I'm glad we talked about some of the things we wish we knew and we do have a freebie for this episode. You can get it at 360healthbizpodcast.com/episode16. And it's going to include all the five things we talked about today, plus five more. So it's going to include 10 Must-Know Tips that you need to know as a new health coach. Or even as a medium health coach, someone who's midway in their business, these are things we need to keep reminding ourselves about so that we don't forget. Because sometimes we suck at taking our own advice.
Christine: Yeah. And leave us feedback on your biggest "Wish I had known." So if you're a more seasoned health coach or mid sized and you think "I have some experiences to share", come over to our Facebook page, find the link and it's Facebook.com/360healthbizpodcast and leave a comment below this episode and let us know what was your biggest "I wish I had known" moment. We love to read that.
Kendra: We would love to because we all have them, right? I think by sharing that and having that conversation it helps everyone else who's still in that beginning mode making all the mistakes that we were making too, right?
Kendra: Awesome. Well that was fun, Christine!
Christine: As always, it was lovely.
Kendra: Lovely, good to be back, and we'll be back again in two weeks time. And remember, we're a broken record with this, leave us a review! Leave us a review on iTunes, it helps us get out there. If you want to support the show that is the best way to do it.
Christine: Thank you.
Kendra: Just by giving us your positive feedback. And that helps us know that you want more from us, and we will give it to you.
Christine: You want more? You get it! I love where this is going.
Kendra: I know, me too.
Christine: Alright guys, thanks so much for tuning in, check out our website 360healthbiz.com you'll find all the information in there, our show notes, our links, our freebies, everything you need. And if you want to get in touch just shoot us an email.
Kendra: Awesome. Bye Christine.
HIGH on Energy TV Episode #6: Which Diet Works - The Science of Weight Loss
According to the science, what is the most effective diet for weight loss?
Today we dig deep and nerdy into the science of weight loss. What diet is best?
Is it low-carb? Low-fat? Keto?
Plus, what to consider when the scientifically-proven weight loss diet doesn’t work.
Grab your FREE Endless Energy Checklist to get my top 5 non-negotiable strategies for eliminating fatigue: https://go.kendraperry.net/energy-checklistWork with me here: https://bit.ly/2OZ4kxQ
Hello, hello, everyone. Welcome to another awesome episode of High on Energy TV. This is episode six, and my name is Kendra Perry, for those of you who might just be meeting me for the first time, and you can find out more about me at KendraPerry.net. And today, we are diving into a topic that I know a lot of people love to talk about. We are talking about weight loss, but what we're gonna do is we're gonna get a little bit nerdy today, and we're gonna actually dive in into the science of weight loss, and we're gonna discuss, when it comes to the scientific research, what is the scientific research actually saying about the best diet for weight loss, because there is a lot of bad information out there. There are a lot of fad diets. There's a lot of books that are promising you a lot of really big results.
Hey, [Maryanne 00:00:51], welcome.
They're promising you all kinds of things if you just do this or do that or follow their program, but what does the science actually say, because I think it's a lot less complicated than people think. And then, we're also gonna talk about what to do when the scientifically proven diet for weight loss doesn't actually work because this happens. Just because you are following a specific diet does not guarantee weight loss and this can be really frustrating. I totally get it because I've been there. I've been the person on the healthiest diet of anyone I knew, following that scientifically proven diet for weight loss and not getting results, and that's when we need to dig a little bit deeper and so we're gonna be discussing that as well today.
So welcome, everyone who is on Facebook Live with me right now. Say hi. I know Maryanne's on here. I know we have a few other people. But all I see is just an eyeball and a number sign, so I don't actually know who's here. So if you're here, say hi. Feel free to introduce yourself and say hey, because I love to know who's here.
Okay, awesome. So what we're gonna do is we're gonna start by talking about some of the most common theories of weight loss. And probably the one that is known the best is the calories in, calories out theory of weight loss, so let's discuss that. So this theory of weight loss is the one that we're all familiar with. I feel like we're told this most of our lives.
Oh, we've got [Pardese 00:02:29], [Peardese 00:02:30]. I think I'm butchering your name. I hope I said that right. But hi, welcome. I haven't seen you here before and I'm really glad you're here. Okay, so calories in, calories out. I know that I was told this most of my life. I remember in high school reading Cosmo magazine and I knew that I always needed to eat less, and a lot of my high school experience was actually spent trying to lose weight and trying to restrict calories and eat less, which is crazy looking back. I'm sure when you look back at photos of yourself in high school you're like, "I was fit as fuck. Why did I think I needed to lose weight?" But honestly, I think I was just doing it because all my friends were doing it.
And so, basically, the theory of calories in, calories out basically is based on the law of thermodynamics, so it basically means that you need to bring in less energy than you expend in order to lose weight. So, basically, this is the eat less, exercise more model. So you wanna take in less calories and you wanna burn more calories. So the problem with this is that people automatically assume that when they bring in less calories than they consume, they're automatically going to lose weight. But this doesn't usually happen, and let's talk about why.
So let's talk about what the science says about what's actually going on when you actually start to do this method. So typically, if you start restricting calories and exercising more, there is a very good chance that you are gonna lose weight but this weight loss only will happen initially. And then, at some point, something happens. Weight loss comes to a halt. You plateau and then you slowly start to gain it back. And in some cases, you gain back extra weight. Nobody wants that. That sucks.
So why is this? So there's actually three metabolic adaptations that are happening when you decrease your calories consumption, and part of this is due to the fact that your body is always fighting against weight loss. This is an evolutionary thing. In the environment before we had fridges, and 7/11s on every corner and we didn't have access to food when food was a scarcity, our body was always trying to gain weight. It always wanted to prevent yourself from actually losing weight, because if you lost weight you could starve to death. So a lot of physiology, a lot of the information in ourselves is really, really fighting against losing weight.
So let's talk about those three metabolic adaptations that happen when you start restricting calories. So number one, it decreases your thyroid hormone. Now, the thyroid is a butterfly-shaped gland on your neck and it's actually the main regulator of your metabolism. So when your thyroid hormone decreases, ultimately, so does your metabolic rate. So as thyroid hormone becomes less, as your thyroid hormone slows down, your metabolism slows down. So that is one of the three metabolic adaptations that happens when you follow the eat less, exercise more model of weight loss.
Number two, it will actually breakdown muscle, and muscle is more biologically active than fat. So that means, when you have less muscle, ultimately, you have less ability to actually burn calories. So the eat less, exercise more model does tend to lead to muscle breakdown.
Number three, it actually causes fatigue. And so, this happens because your thyroid is slowing down and that actually decreases your energy levels. So when you have more fatigue, you slowly start moving less and sometimes this is very gradual, and sometimes this happens without you even realizing it. So we slowly ... our metabolism goes down. We start burning muscle. We start having less ability to burn fat because we have less muscle, and then we are slowly getting more tired, so we are starting to move less, and less and less. And this can be very gradual, and this doesn't happen immediately. This might happen a year or so after you get that initial weight loss, and this is a big reason why there that big fat statistic out there that tells you that 95% of people who lose weight will gain it back, maybe plus more, within a year. And we know that, because if you look at ... if you guys are familiar with the show The Biggest Loser.
Okay, so this is pretty popular TV show. Maybe you know what I'm talking about, but it's basically a TV show where they take overweight people, they put them through an exercise program with a trainer and they restrict calories, and they lose a bunch of weight and then they choose a winner. And I believe that every single contestant of The Biggest Loser, with the exception of I think one, has actually gained all the weight back that they initially lost and sometimes even more.
So that's a pretty big deal, because that is ... The Biggest Loser is the epitome of the calories in, calories out model of weight loss. The other thing that happens, so this is fourth thing. I know we talked about three but there is a fourth thing that happens, is when you start restricting calories your body's like, "Okay, well, we need to get more calories in," so your body actually starts messing with your hormones. It'll increase your hunger hormones and that will actually lead to you craving more food. So as over time, you're slowly exercising less, you are also slowly starting to eat more as well.
So if you guys are on with me live today, say hey. I know there's a few of you out there. And just let me know, give me a thumbs up if you're familiar with this. Have you seen this happen to someone you know? Has this happened to you? Let me know. If I was sitting in the audience right now I would give a thumbs up in the comments because this has happened to me multiple times in high school and in my 20s when I was thinking that this is what I needed to lose weight. It was also what I thought I needed to do to be healthy, because I associated being skinny with being healthy, so I thought by restricting calories I was actually keeping myself healthy. I also was living in the '90s and early 2000s where I was totally afraid of fat. I thought it was really bad and everything I ate was a low-fat processed produce. So I was doing myself a lot of disservices at that time. Totally clueless about nutrition and health. But hey, when you're young, sometimes you just don't know.
So the reason that this approach to weight loss actually fails is because, like I mentioned, the body is actually fighting fat loss. Like I said, this is a very normal thing. Of course, our body wants to fight fat loss, because in the real world, out in nature we wanna carry as much weight as possible because food is scarce. So if we were hunter/gatherers, humans living outside of the industrialized world that we live today, we probably wouldn't be able to be overweight because we wouldn't have that much availability to food.
So why does the body fight against fat loss? Well, it's an evolutionary thing. We talked about that. But there's also this thing called a fat loss setpoint. And so, anyone who's on the cutting edge of weight loss research is talking about the weight loss setpoint.
Okay, so Nicole says, "Hello. Yes, my body crashed after being put on an 800 calorie diet." Oh, my gosh. That is so low. That is crazy. I actually can't believe someone would put you on a diet that low. That's barely enough calories for normal metabolic function, so no wonder you crashed. Totally crazy. There is some really crazy theories out there about what you need to do for weight loss. And if it's restricting calories to that point, it's not a safe thing to do.
Okay, so let's talk about the fat loss set points. So this is biological mechanism that is designed to keep your weight stable over time. So no matter how many calories you burn, your body is always fighting its way back to that setpoint. So that is a big ... the big part of this. So your body has this setpoint, whatever that is, and that can change over time but your body's always fighting to get back towards that. So a big part of weight loss is figuring out, well, how do we lower our weight loss setpoint? And we're gonna talk a little bit about, today, about some of the things that actually interfere with the weight loss setpoint and make it so that that setpoint keeps getting higher.
So when it comes to calories, so if we know that if we restrict calories that we can't lose weight, does that mean that we shouldn't consider calories? Does that mean that calories don't matter? And I think there's two big platforms out there. There's the people that are like, "Calories matter. You absolutely have to restrict them to lose weight." And then, there's the other people who are telling you that calories don't matter, just eat good food.
So what's the truth? Well, the truth is calories actually do matter, but the research shows that if you count them it won't help you lose weight. So this is probably like a WTF moment. You're like, "What the fuck? Kendra, what are you talking about? What do you mean? So I need to ... Calories matter. I need to eat less calories. But if I count them, it's not gonna lead to me losing weight, at least in the longterm? So how does that even work?"
So this is a bit confusing but we're gonna ... let's dig into this. And I just wanna say hi to Kristy. She says, "Hello. Having PCOS, it's difficult to keep weight in check and get what I need." Yeah, so there are hormones that can fight against this. I know with PCOS there is a big insulin resistance component. Your body typically has a really hard time breaking down glucose, breaking down blood sugar. For some reason, the elevated androgens really push that insulin resistance. And then, in turn, the insulin resistance pushes the elevated androgens that drive the PCOS. And so, we'll definitely talk about that in a later episode because PCOS is a big piece of energy, weight loss. It plays a big role in those various systems of the body. So we're gonna definitely dive into that in a future episode.
So the key to losing weight is to eat in a way that naturally lowers your calories without you actually counting them or trying to lower this. And so, this is actually a really big reason why people tend to lose weight on a low-carb diet. It's not because it's low-carb. It's because naturally, when you tend to eat low-carb, you need to replace the carbs with something. Typically people are going to replace the carbs with protein. So they're actually eating a higher protein diet and that's actually what the research actually says, that the best diet for weight loss is a high protein diet. Why is that? It's because protein is very satiating. It's very energy dense. It raises and lowers your blood sugar more slowly. So actually, pretty important for someone who has PCOS to eat a high protein diet.
So a high protein diet naturally makes you eat less, because it fills you up more and it gives your body a higher nutritional need. So all this big low-carb fad out there that says you need to go low-carb for weight loss actually has nothing to do with it actually being low-carb. It's just because, naturally, when people go low-carb they tend to go higher protein. And when the research actually compares low-carb to low-fat, they get pretty much the same results for weight loss. It's really all about that calorie restriction, that natural, non-counting calorie restriction, but also that higher protein content.
So how much protein should you actually be eating in a day, because this is important. And when I work with women, typically what I'll get them to do is use the free app, My Fitness Pal, and get them to track their protein for a week and see how much protein are they actually eating in a week. And what I see in a lot cases is woman aren't eating nearly enough protein.
So what you wanna do ... So the range for daily protein consumption ranges from about .4 to .7 grams of protein per pound of body weight. That range really depends on your activity level. If you are a sedentary person, maybe you don't move around in a day, you have an office job like me, or you run an online business, or you're just ... you're not ... you don't have a lot of movement throughout the day, and then you're not doing really intense exercise. Well, probably, you're gonna need protein on the lower end of that. Whereas, if you have a physical job, I used to work in forestry so I was in the bush, running around the forest all day long. And so, in that case I needed higher protein in a day. Or, maybe you're a professional athlete, or your someone who goes to Crossfit every day, or you exercise intensely on a regular basis, well, you're probably gonna need on the higher end of this.
The reason why I tell you to use an app, like My Fitness Pal, [Foodjacate 00:15:20] is another good one as well, is because 100 grams of chicken doesn't have 100 grams of protein. And so, chicken has some fat in it as well, so it's not gonna be just 100% protein and that varies a little bit depending on the type of protein you are consuming. So you do need to track that for about a week and just get an idea of where your protein is at.
Typically, when I recommend protein, I do recommend high-quality, grass-fed, organic, local if possible, animal products because they are significantly higher in protein than vegetarian sources. There are some things out there that have a really good protein profile for vegetarian sources, spirulina is a good example, so is hemp, but it is really hard to meet those protein requirements if you are consuming a plant-based only diet. I'm not saying I don't believe in a plant-based diet. I do believe in a plant-based diet but I do think you need some amount of animal protein in most cases. Of course, there are exceptions to the rule and there are some people who do thrive on a vegan diet. I just don't see it very often. So I recommend high-quality animal protein. And what you'll see is that your protein requirement for the day doesn't actually require you to eat a ton of meat, and it probably doesn't require you to eat meat every day. It's just, maybe, a few times a week and then you top that up with the vegetarian sources of protein.
So I talked about, before, that fat loss setpoint. And if you wanna lose weight, the biggest thing, and you wanna lose it for the longterm, you really gotta work on lowering that fat loss setpoint. And so, let's talk about some of the things that cause that setpoint to malfunction. So number one is what's called high reward food. So these are food that are really easy to consume a lot of. They taste really good. They're addictive. They make you wanna eat more. Yet, they have very little nutrition or minerals. So this is that processed food category. So this would be things like chips, or crackers, or ... I'm trying to think, nuts and seeds can be a bit of a high reward. Because typically, when you get nut or a seed, it has a shell and you have to hack that shell open. And so, if you had to hack open a shell of every single nut you ate, you probably wouldn't eat that many nuts. But if they de hauled, so they've got the shell and the haul away from them, you can just consume them, consume them, consume. You could sit there and eat a thousand calories worth of nuts in a 20 minute sitting because they're easy to consume.
So these high reward foods have been processed, so they have a lot of the minerals and nutritional components stripped of them. The thing that's left is the really digestible and consumable and addictive carbohydrates. So a bag of chips is really to consume. You could probably eat three bags of chips. But if you actually had a potato, how many potatoes would you actually be able to eat? Maybe you'd be able to eat one, maybe two potatoes and then you'd be super full because there's starch in that. There are minerals. There are nutrients. There's all these different things in a potato that makes it really hard to eat potatoes for an hour straight, but I bet you could eat chips for an hour straight. So those high reward foods actually do mess with the weight setpoint. And this is a big reason why processed foods need to be removed. Any healthy diet removes these type of foods.
The other thing that messes with weight setpoint is high food variety. So this is eating tons of different foods at once. So think of, you go out for a fancy dinner. Maybe you have bread to start, and then you have an appetizer, and then you have a main course, and then you have a dessert, and then you have a cocktail in there, or something like that. And so, that's a ton of food variety. You've got fats, carbs, proteins. You have multiple different food ingredients. That is a lot for the body to handle and that's for a body to digest. And doing that can actually really mess with your setpoint. So simplicity really wins when it comes to a good weight loss diet. So you wanna stick to simple foods. And when you look at traditional foods, typically, they're eating the same food over, and over and over again and it's just ... it falls into just a few categories.
I'm not telling you to eat the same food over, and over and over again, because that might make you really bored. But you really wanna be sticking to those simple foods. Have you animal protein, your small little bit of animal protein, like chicken, pork, beef, whatever it is. If you're a vegetarian, maybe that's some tempeh. And then, you're gonna have some veggies and you're gonna have some fats, and maybe you're gonna include some legumes, or maybe some gluten-free grains in there. That would be a very simple meal and that would be a very good diet for weight loss.
The third thing that really messes, number three, with that weight loss setpoint is circadian rhythm disruption. So this has nothing to do with diet, but it's really important. This is pretty clear in the research. So if you're not getting enough sleep, this is a big thing. So not getting enough sleep in the night can actually make you quite insulin resistant and that is gonna cause you to gain weight.
So if you want to lose weight, and you wanna maintain a healthy weight, you need to get to bed at a decent time, and I would say no later than 10:30. You need to sleep seven to eight hours every single night. Things that can mess with your circadian rhythm is not getting enough sunlight, a light deficiency, malillumination, just like malnutrition, is a thing.
So if you're not getting enough sunlight, this is probably a big reason why people in the Northern Hemisphere gain weight in the winter, because you don't get sun for a bunch of months out of the year. So I do recommend, for those people, it might be worth it to get a vitamin D lamp. The one I recommend is call Sperti, S-P-E-R-T-I. It's a really good vitamin D lamp if you do live in a northern place and you don't get a lot of light for half the year. You can use a red infrared light. I have a, do I have it next to me, I usually have it right here, but I have a little red light which helps me get more light. And then, of course trying to get outside and getting unfiltered sunscreen-free natural light, and how much you need really depends on your skin tone. I have Italian heritage. I need to get a lot of sun. I'm one of those people who never burns. I get super dark and I actually need a lot more unfiltered sun exposure than my boyfriend who is a ginger, and he probably needs 10 to 15 minutes and he's good. So that will depend on your skin tone.
And then, of course, too much blue light after the sun goes down. So screens, computers, cellphones, these are a really big culprit for blue light and the big thing is because the light, the rising and the setting sun actually sets our circadian rhythm and that blue light mimics the sun of a rising sun, or the light of a rising run. So if you are looking at screens, if you're watching Netflix, if you have really bright lights in your house, you on your tablet, this can mess with your circadian rhythm. So I do recommend avoiding these types of lights in a couple hours leading up to bedtime. If you do need to use them, get those really sexy blue light blocking sunglasses. They are the orange sunglasses and they work really well.
Other things that can mess with circadian rhythm, and of course I'm bringing it back to minerals because you know I love talking about minerals, but magnesium deficiency can mess with your circadian rhythm, copper toxicity is a big one because copper stimulates adrenaline and that can keep you up at night, sodium excess, and then zinc deficiency. All these things can actually mess with your circadian rhythm. So ultimately, if you're following this perfect scientifically proven diet for weight loss, you're not eating high reward food, you're eating simple foods and you're not indulging, or over consuming, because this another thing that will mess with the weight loss setpoint, then you really need to think about minerals and metals and toxicity, and we're gonna talk about that in just a second.
So the next thing that messes with the weight loss setpoint is the over consumption of calories and overindulgence. And honestly, this can happen even when you're eating healthy food. A really important thing is to not overindulge and overeat, but you don't wanna be counting calories. But if you're eating this simple diet of wholefoods without those high reward foods, it's actually really hard to over consume food. When was the last time you were like, "Man, I really binged the hell out of that broccoli"? When was the last time you said that. You said that never, because who can ... who binges of broccoli? You just can't do it. It's just not possible. What do you typically binge on? Well, chips, or pasta, or cereal, or crackers, or something along those lines. It's the high reward foods. So if you're eating this really simplistic wholefoods diet that doesn't have those high reward foods, then it's actually really hard to overindulge and over consume calories.
The other thing that we need to mention is movement deficiency. So this is why it's so important to have regular movement, and this is something that I personally do need to work on because I'm really good for getting exercise in the morning, and then later on in the evening after my workday, but when I'm on my computer in the day I get locked in to projects, or things that I'm working on and I ... I'll just sit there for multiple hours and I know that's really bad for me. Because even if you sit all day, then you go pump it at the gym for two hours, that's not enough. If you were stagnant for that entire day, that is gonna mess with your weight loss setpoint. So regular movement is really important. So if you have a desk job, you need to set a timer and every 30 to 40 minutes you need to get up and do something. And it doesn't need to be a lot, it just needs to be something to get the blood flowing.
So something I have in my office, right over there, is a rebounder. So I have a little trampoline and I set a timer and I try to do 100 jumps every 30 to 40 minutes. So now, I'm not super consistent with this. This is definitely one of my challenges, but something like that, maybe you can't have a rebounder in your office but maybe you could do a quick lap of the office, maybe you can do some jumping jacks, maybe you can just run on the spot, but doing something for even just a couple minutes every 30 to 40 minutes is actually really, really important. If you're not doing that, that exercise, or that gym session that you have at the end of the day, or the beginning of the day isn't enough to offset the negative effects from movement deficiency from not moving on a regular basis. So that is really, really important.
So the final thing that I wanna discuss, and I've eluded this, so in the beginning I said if you are doing, so you're doing the scientifically proven diet for weight loss, which is high protein, low food reward, simple meals, and then natural, organic, all of that stuff, you're getting good sleep, you're moving on a regular basis and you are not overindulging but you still can't lose weight, you gotta think about minerals and metals and toxicity. This is big thing.
So get exposed to a lot of crap in today's world. We are the forefront of the generation that is getting extremely toxic because of all the chemicals, and metals and plastics and everything in our environment. These things are getting into our body. And once they enter the body, if your body isn't able to detox them and if you're someone who has a slower metabolic rate, which is 80% of the population, it's very hard for your body to move these things out. So the body needs to store them.
A really good place to store toxins is actually fat cells. They provide this stable matrix to put a toxin into you where it won't have a negative effect on the body, to some degree, versus it being out in the blood running amuck in the body causing all these issues. So your body will actually push toxins into fat cells. And sometimes, your body is like, "Well, I'm not gonna let you burn fat because the fat cells are full of toxins and if we immobilize all these toxins you'll probably die." So a lot of times your body actually might be protecting yourself from toxicity. This is why I think a effective detox ... or weight loss program needs to include detoxification. It also needs to involve correcting mineral imbalances, because if your minerals are really out of whack, it actually is really hard to regulate blood sugar. You may end up with lots of cravings and it may be really hard for your body to even lose weight and produce energy, because you actually need to have good energetic potential to actually lose weight.
So if this is the case, if you're at this point where you're like, "Man, I've done all these things and I can't lose weight," you wanna be doing something like a hair mineral analysis and a heavy metals panel. These are the best ways to address your mineral status, to address toxic metals in the body and you wanna work with a practitioner to go through some sort of mineral rebalancing detox program, because if you don't do this it will be stuck and I see this all the time.
And so, that's what I recommend. You wanna ... You don't wanna try to do this on your own. A hair mineral analysis is not something that you can interpret on your own. It's a very complex test. Trying to interpret tests on your own without actually knowing how to interpret them is a really good way to waste your money, so you do wanna find a mentor. I hope it's me. I hope you want me to mentor you, because I do mentor people in my High on Energy membership program. Where, basically, I give people a step by step program to help them restore their energy, help them lose weight, help them eliminate brain fog, get their hormones balanced. And then, you can access the testing as an upgrade. Hair mineral analysis, gut testing, metal panels, so that we can make that protocol customized for you because everyone's different, and my mineral imbalances are probably very different from your mineral imbalances.
So the link for that is in the show notes, or just on top of this live video if you wanna check that out. We have about 70 women so far and counting, and it's probably the most amazing community of women I have ever come across. They are so supportive and multiple times a month I bring everyone cutting edge functional health strategies to help move the needle and help them get towards their health goals. Which, for a lot of them, is losing weight and gaining more energy because a lot of people are chronically fatigued these days.
So let's just quickly summarize before we hop off today. Let's talk about what is the best diet for weight loss. So high protein, low food reward, so get rid of that processed bagged plastic food crap. Shop the perimeter of the grocery store. High protein, eat high-quality organic animal protein or vegetarian protein, if you don't eat animal meat. Make sure to include some fruits, some vegetables, and if you are eating nuts, seeds or grains, make sure to properly prepare them, because they contain anti nutrient factors that will bind with minerals and pull them out of the body.
And so, with nuts and seeds, you wanna soak them, and then roast them. And with grains, you wanna ferment them and that will help breakdown those anti nutrient factors to make them less damaging to the system and prevent them from actually effecting your mineral status negatively.
So I hope this was helpful, guys. If, for those of you who are with me live, if you have any questions, throw them into the comments box now because I would be more than happy to answer them. I love connecting with you guys and answering your questions, because you guys always have really good ones for me, and remember that we do this Facebook Live every Tuesday at 4:30, and then I release it as a podcast every Thursday. And the last Tuesday of every month, we do a live Q&A. So if you have questions, you can send them to my Facebook page. Just send me a message and I will answer them live on air, or you can always hang out with me, 4:40pm Pacific, on Tuesdays, the last Tuesday of the month is the Q&A.
And guys, if you wanna work with me, if you wanna connect with me, I do encourage you to join my High on Energy group membership program where, for a very, very low price point, you can get full access to me. I will help guide you and coach you. I will bring you the most cutting edge functional health strategies you need to start moving the needle to help you lose weight, to help you get more energy, to help you eliminate brain fog, and just basically get your life back. Because when your health sucks, you don't really have a full quality life.
And if you're not sure you wanna go that far and you just wanna get some basic tips, you can download my free Endless Energy checklist. Again, the link for that is in the show notes or in the Facebook Live description, and that is just my five non-negotiable strategies for getting more energy. So it's where to start, if you don't know where to start.
All right, thanks guys. Thanks so much for being here with me today. I love you all and I will see you guys next week.
HIGH on Energy TV Episode #5: Why potassium is important for energy and how to support it
Potassium is BEYOND important for your energy levels. Many people are deficiency in potassium and it is making them impossible to feel vibrant and energetic.
In this episode, we discuss the importance of potassium, who is at risk for potassium deficiency, common symptoms of potassium deficiency and my three most important foods for raising potassium.
Grab your FREE Endless Energy Checklist to get my top 5 non-negotiable strategies for eliminating fatigue: https://go.kendraperry.net/energy-checklistWork with me here: https://bit.ly/2OZ4kxQ
Hey guys, how's it going? Welcome to episode five of, of High on Energy TV. I'm your host Kendra Perry from KendraPerry.net. And I am so excited to help you get more energy.
So today we're going to be talking about potassium and why it is so important for energy and how you can support it. And so this is actually one of my favorite minerals. The reason for that is because so many people are incredibly deficient in it and it plays a major role in the fatigue that people are experiencing and it's one of the minerals that when people start to boost it and people start to replenish and restore their status, that they tend to get pretty big results. I have to tell a lot of my clients that potassium needs to be their mission. Okay. So today we're going to be talking a little bit about what is potassium, why should you care about it? We're going to be talking about how much potassium you need in a day and it's actually quite a bit. You'll probably be surprised. We're going to talk about what can cause potassium deficiency, symptoms of potassium deficiency and who is at risk for potassium deficiency. And then I'm going to give you three simple ways that you can support your potassium levels.
So. Hi, Marion. Marion just hopped on the live recording on my facebook page. How's it going? Welcome. I'm super glad you're here. I hope you are excited to learn about potassium. Okay.
So what is potassium? So potassium, I think when most people think about potassium, they think about bananas. I think everyone is well aware that potassium is very high in bananas, but there's way more to potassium than this, I promise. So it's one of your body's major electrolytes, which means that it's just a very abundant mineral in the body. It's very important for regulating your heart, very, very important for this. It helps dissolve and keep calcium in the bone. So that means it's very important for bone density and not having brittle bones. When people have lower potassium, they tend to have calcium building up in the wrong place, which is the soft tissue, which means that, they break bones more easy, they have brittle bones, they may have osteopenia, osteoporosis. It's very, very important in regulating the thyroid and in fact, people who have hypo thyroid or hyper thyroid, so underactive or overactive thyroid, they tend to have lower potassium levels. Potassium is anti cancer, so it helps fight cancer. So in a lot of natural cancer protocols, there's a lot of juicing and a lot of potassium support in those protocols because it does have anticancer effects. It regulates fluid in the body, that fluid balance in the body, it controls cell permeability, so it controls how well things get in and out of the cell and it helps your water get into the cell. Okay.
So as you can see, it's very important. Potassium is incredibly important. And a lot of us aren't getting enough of it. And even if we are consuming enough of it, there may be other factors, other sort of factors either in our diet or in our body that might be preventing us from properly absorbing potassium. So according to the recommended daily allowance for potassium, it's about 4,500 milligrams. You probably need a little bit more than that because I feel like, the RDAs are always on the lower side and usually they're just enough to, for you to avoid nutritional diseases rather than actually build and promote health. 4,500 milligrams is actually quite a bit and it's actually even challenging I find to get that 4,500 milligrams. So at the end of the livestream I'm going to be telling you guys like what foods will give you the best bang for your buck with potassium. So that's coming up. So stay tuned.
Okay. So what causes potassium deficiency? So people who have thyroid issues have a really hard time with potassium retention, meaning that they don't hold onto potassium well. So if you have hypo thyroid or Hashimoto's, then I do encourage you to pay attention and make potassium your life mission because it's really gonna help. It's gonna help with your energy. It's going to help you feel better. And so the thing for people who have hypo thyroid, it may not necessarily be that they don't consume enough potassium, but they don't retain it well. So their body has a really hard time holding onto this. And I see this all the time when I'm running hair mineral analysis. I see really bottomed out. Potassium and people who have thyroid, typically they have very high calcium, they have very low potassium, sometimes it's barely registering and, they tend to feel a lot better when you raise the potassium. But the thing is is when you look at, I look at their diet and I'm like, well, they actually consume a lot of potassium rich foods, but they just have this really low retention because of this thyroid issue. The other thing that will promote potassium loss from the body is hormonal birth control. Okay. So, the synthetic estrogen that is in pretty much all hormonal birth control, some talking about the pill, the patch, the ring, the implant, the needle, pretty much the whole Shebang of any hormone containing birth control form of birth control, has the effect of raising copper. So estrogen and copper have this very unique relationship where copper actually boost estrogen and then estrogen increases the retention of copper. But what copper does is it causes potassium loss, so it makes it really hard to retain copper, so copper will get pushed out of the body. So if you're someone who is currently taking hormonal birth control, or you have for a significant amount of time in your life, then again, I encourage you to pay attention and make potassium your mission. Okay.
The copper IUD also will have the same effect, right? Copper in the copper iud will have that effect of driving potassium out of the body. Stress can greatly increase the burn rate of potassium. Pretty much all your minerals, stress burns through your minerals, stress is actually pretty energy intensive, right? So if you have a lot of stress, mental and emotional stress, then yeah, there's a good chance that your body is losing a lot of potassium. Inflammation can also cause potassium loss because there is, again, there's a lot of interesting relationships between minerals, but there's an interesting relationship between sodium and potassium, and they actually help synergize each other. They help enhance the retention of the other, but when they get really out of balance, they can start to antagonize each other or drive the other one out of the body. So inflammation will drive up sodium and sodium drives up inflammation. So there's again, this interesting relationship between stress and, sorry, sodium and inflammation. And when sodium gets really high, it will actually help start to push potassium out of the body. The other thing that will make it really hard for your body to retain potassium is iodine deficiency. And this is probably one of the most common deficiencies that I see. A lot of us aren't getting enough iodine because, you know, we're not living near the sea. We're not bathing in the ocean. We're not consuming seafood and seaweed and Kelp and even these days you have to avoid a lot of fish, right? Because of how toxic the ocean has become.
Hey Teresa, welcome. Anyone else's here? I'd love to know who's here. Give me a Hi. Give me a heart giving a little thumbs up. I love knowing who's hanging out in the audience because right now all I see is an eyeball with a number. That's all I see on my end. I know there's seven of you hanging out here.
Hey Ellen. So yeah, there we got a few of you here and thanks for saying hi.
So like I mentioned, I had an deficiency, very common. A lot of us aren't getting enough of it and a lot of...
A lot of us are bringing things into our diet, into our lifestyle, into our environment unknowingly that actually make it really hard for the body to retain iodine. And so when I run hair mineral analysis, there is no marker for iodine. That's because iodine.
Iodine does not actually get excreted through the hair. So if there was an iodine marker, it would always pretty much be zero. Okay. But I can actually look at your potassium levels and some of the other minerals and get a pretty good idea if you're someone who's iodine deficient and if you have a thyroid issue.
Hey Brittany, she says, 'Yay potassium.' I know Brittany also loves potassium just like me.
Then I can, you know, if you have that low potassium than I can tell that you're probably iodine deficient, especially when it's really bottomed out. When there is a severe iodine deficiency, usually that potassium, it's like, it's not even registering like the lab, the lowest number of the lab can report is one. So it'll say one, but then we'll have these little arrows. This basically means that it wasn't even detectable. What they have to report one. So those are all the things that can cause potassium deficiency. I would say a poor diet can also cause that not getting enough fruits and vegetables. And then, you know, even if you are eating a really healthy whole foods diet, just the fact that our soil tends to be more deficient and what Google tells you is in something is probably not actually true, right? If Google tells you, well, this, you know, like 200 milligrams of this has this much potassium in reality, it probably varies quite a bit depending on where that vegetable or fruit, was actually grown, right? Because it all depends on the soil that it's grown in and we know that our topsoil in North America especially has been pretty depleted. So if that's going to vary a lot as well.
Okay. So let's talk about symptoms. So if you were suffering from potassium deficiency, what might you be experiencing? So the number one thing is typically water retention. So you're kind of, you're bloated and you know, it's not weight, you know, it's not fat. It's like this water retention and woman might notice this in the week leading up to their period, you know, they gain a bunch of weight. More than likely it is water weight, right? And that is because potassium is what brings water into the cell and there are two oceans of water in the body. I like to think of these two oceans, there is what is inside the cell and what is outside the cell. So if you have potassium deficiency, you have nothing to bring that water into the cell, which means that when you drink water, it just hangs out outside the cell and bloats you and then you pee it out. So another sign that you might have potassium deficiencies that you don't retain your water well. So it's like you drink water, you pee it out, you just don't actually feel like you are retaining it and you constantly feel dehydrated even though you might be drinking eight glasses of water a day or more.
The other thing that you would likely experience is heart palpitations. So potassium is very much responsible for regulating the heart. So if potassium is deficient and sodium is in excess, which is really common, that will actually drive high blood pressure, you can get a lot of heart palpitations, pelt, pelt, palpitations. I'm probably totally butchering that word.
I'm terrible at pronouncing things. I always have to go on Google and just type it in and ask for the pronunciation because I'm always saying things wrong. People are always calling me out for it.
The other thing you would experience would be muscle cramps and spasms. So those little spasms that maybe you get in your eyebrow and your leg in your back, a lot of muscle cramping. That can be a sign that you might have potassium deficiency, thyroid issues if you have any thyroid issues at all. Hyperthyroid, hypo thyroid, Hashimoto's, I guarantee there's going to be a potassium issue. And then bone density issues and we kind of already discussed this, but potassium helps keep calcium in the bone. So, if you have low potassium then you might be struggling with Osteopenia, osteoporosis or just, you know, breaking your bones pretty easily.
So who is at the highest risks for potassium deficiency? Well, like I mentioned, I, we've kind of already went through this, but just to sort of reiterate this, are the people with thyroid issues. I would say that is the biggest, people who have Hashimoto's, hypothyroid or hyperthyroid, even graves' disease are going to be really at risk for low potassium. Anyone who's on hormonal birth control, the copper Iud is that risk for very low potassium. And then if you're someone who lives inland and North America so you don't live near the coast, you're not consuming fresh fish and seaweed or marinating your body in the sea, you're going to also be at risk for having potassium deficiency.
And you know, for me personally, like as you guys have probably heard me say over and over, like I struggled with chronic fatigue for so long, you know, my energy levels have been an issue for the past six years or probably even longer now. And potassium was a really big piece for me and it still is a really big piece for me. I always have to be super on top of my potassium levels because I'm copper toxic. I'm still dumping copper a year and a half after I initially started. And copper will help drive potassium out of the body. So I always need to be really on top of it. I have a huge need for potassium. Okay.
So the good news about potassium, is it, is the most well absorbed through the food, which is great. You don't necessarily need to take a supplement, although sometimes I do recommend a potassium supplement, especially when people are really deficient. But this one's actually a little bit new and I kind of hate to say this because I kind of fought it for a while and I hate to jump on this train but I'm jumping on celery juice. Okay. And so I know the medical medium guy, he's all over celery juice. Everyone's drinking their celery juice and I kind of thought it was a bit bunk until I actually started to research it and read into it. And then when I discovered how much potassium that celery juice actually has, I was blown away. It has probably one of the best profiles for potassium than any other food I've really seen. Okay.
So you want to, you obviously need a good juicer and you want to be juicing celery, but for a cup of celery juice you get almost 700 milligrams of potassium, which is really awesome. Okay. And so you need your 4,500 milligrams, you're going to get some of that from food, you're going to get some of that from, you know, sprinkling sea slat on your food or putting salt in your water. But, but that celery juice is actually a really, really good potassium support. I will warn you, it doesn't taste good. I started drinking it every morning and it, it actually, it does tend to make me feel even a bit nauseous, like the taste is really bad. So I've actually started adding it later in the day because first thing in the morning is just a little too much on my gut. So you may want to mix it with some other type of juice just because, yeah, I don't really think it tastes very good. And, the, the great thing about it is you get a lot of other minerals as well. The potassium has a really good sodium profile as well, and then on top of that it's a bitter food, so it's a bile stimulant as well. And I love bile. I think most of us need to be focusing on bile. I think a lot of reasons why people have thyroid issues, why people are fatigued is due to, a sluggish, toxic, thick, bile instead of that nice, thin, viscous. I don't think that's the right word, but a nice thin, like kind of easily movable, like watery, sort of bile, which is what we want. So celery juice as number one. Trying to get a cup in a day. I think it's really, really helpful.
Laura has a great question in the audience. She says, doesn't matter if you're taking out the fiber by juicing it? So don't think of the celery juice, Laura as a replacement for food. Think of it as a supplement. Okay. So, you know, just juicing. Yes. Like not having the fiber is going to be a big issue because we do need fiber. It's really important. It's important for detox, it's important for bowel movements. It's important for a gut bacteria, there's so many reasons we need fiber, so you still want to be consuming your cooked vegetables, you're three to four to six cups of vegetables a day, but you're using the celery juice more as a supplement, as an extra boost so you're not using it to replace. So hopefully that makes sense.
And then Jenny says, 'Hi Kendra, would you be able to touch on high potassium levels? I've been warned to watch how mine get with my kidneys tested high in the last few months.' So yeah, if you have a kidney disorder, you may have to be more concerned about potassium. Definitely, everyone's different and people who have a faster metabolic type do tend to have higher levels of potassium. So those are the type of people who probably don't want to take potassium. Remember that It is all, everyone's different. Right? And that's why I always like to work with hair mineral analysis testing. I know Jenny's in my membership, so she's probably either done the hair mineral analysis or we're waiting on results. We're going to do one soon, but for those of you who aren't in my membership, it's the best way to get access to the testing, it's a pretty low price point to be in the membership and then you can upgrade and get the hair mineral analysis because really in the end you do want to know your levels, but if you're someone who doesn't have kidney issues or any specific, yeah, like kidney disorder, kidney to disease, and then you have some of the issues we talked about, the hormonal birth control history, copper iud, the thyroid issues, then it's not going to be a big deal to use food as a support for your potassium. Your body does a really good job of regulating and if you have too much, typically the kidneys will just move it out. But of course if you do have, a kidney issue, then, maybe that's not happening as much. So you do want to be wearing obviously if you've been diagnosed with something like that.
Teresa says, 'Heart to the membership.' Yes, Teresa is one of my members. It's a great place, for, to work with me to connect with me and we actually have a pretty awesome group of ladies. I would say that they're all pretty bad ass and the support I see everyone giving each other just like makes me cry every single day.
Okay. And then Jenny says, 'I do add celery to my vitamix for smoothies to keep the fiber.' Yes. So you can do that as well. The reason I like a juicing is just because it's a really potent potassium hit versus having to consume all that fiber and getting full. You can just get a lot more bang for your buck from the juice.
The second way to increase potassium is coconut water. So I love coconut water, not only is coconut water, a great source of potassium, but it's a really good electrolyte replacement drink. I think the biggest concern that people have with the coconut water is that it has sugar in it, but I wouldn't worry too much about the sugar. This is a natural sugar. Yes. There are some coconut waters that have higher levels of sugar. Maybe because of the coconuts had been bred to produce higher levels of sugar, or there's sometimes added sugar sometimes. There's really weird things added into coconut water, but you just want a basic. I wish I could remember the brand of the stuff I've been buying. I really like it. It's, it comes from a Thai coconut. It's in a big grain long bought bottle. I can't remember the name of it, but, the other one I use is blue monkey. I do like blue monkey. And, yeah, you just want to make sure it's straight up coconut water and there's nothing else added. I don't worry too much about the added sugar because it is natural and the minerals that you get from coconut water are awesome. So if you're someone who uses the sauna, if you're someone who likes to exercise and sweat a lot, coconut water is something you should take for a mineral replacement drink. It would take the place of something like Gatorade, right? Like obviously don't drink gatorade, drink coconut water. That's what I would say. But I really love coconut water. You're someone who does struggle with really low potassium. I would, you can drink up to a liter of coconut a day. There are some days where I'll drink a full liter of coconut water in a day.
'What about coconut water with high ammonia levels?' So I'm not super familiar with that. Emily. I don't actually, I'm not super familiar with ammonia being in coconut water. I would think that it shouldn't be in coconut water. I would say good quality organic coconut water shouldn't have high ammonia.
And then the third way that I like to support potassium is with nettle. And nettle is comes from stinging nettle, but when it's dry it into a tea, loses that stinging quality so you don't have to worry about that. But you can brew like an infusion. And that actually is a really great way to support potassium as well. And I actually have combined coconut water, so like three parts, coconut water to one part nettle in the summer and made this cold drink and actually really like it. So that's a really good way to support potassium as well.
Ellen says, 'If you were to take potassium, what would a potassium supplement?' So I wouldn't take citrate. The only supplement I found that I like. I haven't right here. It's the designs for health, K Plus 2 potassium and this one is actually a mixture. It's a mixture of bicarbonate and glycinate and this is the only one I found that I like that I think is a high quality well absorbed form. I don't, I wouldn't use it as your only way to support potassium if you have low potassium because three of these is only giving you about, I think you're getting about 900 milligrams. So it's good. I take this every day. I'm someone who's very copper toxic and so I need to be really on top of my potassiums. I do take a potassium supplement. This is the only one I've found so far. There is actually one other, but I found it really hard to get, premier labs makes the HCL activator and that's just comes from potassium foods. But basically it's just potassium foods. So I prefer to support potassium with food. It's better tolerated.
Laura says, 'I love nettles. Nettle infusion. Two thumbs up.' That's great.
Emily says, 'High blood ammonia from infections.' Yeah. So certain infections that consume protein will produce ammonia. I don't see coconut water and ammonia really being an issue. Like if you have high ammonia levels from infections, I would say you can still consume the coconut water. I had several infections that do tend to produce ammonia as a byproduct. Drink lots of coconut water. I don't think it's an issue.
Marion says, 'How can you make coconut water tastes better? I have a hard time getting it down.' So that's funny because I actually love the way it tastes. I love it. I'm obsessed with. I think it tastes great. Marion, I would just say that, maybe it's just a brand thing. I find depending on where the coconuts are being grown or where they come from, they have a bit of a different flavor. So you may just want to experiment with different brands of coconut water to see if you find one that you like or if you really just don't like it and some people just aren't into it. Right? It's a, it's a palette thing. I would stick to, nettle, I would try celery juice or you can even do coconut milk. The only thing I don't love about coconut milk is it comes from an aluminum cans. So there is that, you know, whatever the can is lined with. I never liked that. But you can do a coconut milk because it has about the same potassium profile as, a coconut water.
Jenny says, 'Smoothies.' So that's actually a really good, good recommendation is put it into a smoothie.
'In the US, we have pineapple, pineapple, coconut water. It's fabulous.' That's awesome Ellen.
Awesome. I love how stoked everyone is about coconut water right now. And Potassium. This is like my favorite group of people ever. I talk about potassium so much because the truth is, with potassium, it is the hardest mineral to raise. It can take time, especially when you have other things working against you, like high copper, high sodium, iodine deficiency, adrenal issues, that sort of thing. All of these can affect your potassium.
Theresa says, 'Can you make coconut water?' So you don't actually need to make it, you just need to break open a coconut. When I was in Costa Rica in, when was I there in November, I was literally just buying coconuts and I was using a, a wine opener, a corkscrew and I was just drilling into the coconut and then drinking it. And it was actually amazing, like even though it was getting all the coconuts from the same place, the difference in how they all tasted actually range quite a bit. So I think the taste of coconut water really depends on the coconuts and each individual coconut and where it's coming from. Okay.
So I think that's all I got. Anyone in the audience who's on me on with me on facebook live right now, just let me know if you have any more questions. I'm happy to answer them. I'm going to throw these into the show notes. If you guys want to connect with me, if you want more for me, you can grab my free high energy checklist with my five non negotiable tips for getting more energy or if you want to work with me, the best way to do that is in my high on energy membership program. Bunch of people we have here in the audience are members. And in that program we help you get more energy. We support you with regular group coaching calls and we give you access to the functional testing that helps us get the information we need to customize a protocol specifically for you because you know, I believe in testing and not guessing.
Alright guys, thank you so much. Remember that we go live on the facebook page for High on Energy TV every Tuesday. And the podcast gets released every Thursday. So I will see you guys in one week for the next episode. And thanks guys. Thanks so much for being here. Love you all. And I'll talk to soon.