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Hi there, friends.
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I am so glad you're here.
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So today we're gonna talk about the most annoying freaking topic that most of us can't get our minds off of, which is belly fat.
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I swear it's a universal experience, and I think something so many of us are struggling with right now.
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belly fat, absolutely killed my confidence.
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during the years of perimenopause and the beginning of menopause, I was doing...
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everything the same as I always had working out, getting up early.
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eating right blah blah blah blah and suddenly I had this like, wrap around tire in my middle.
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Made me feel self -conscious.
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I would like turn to the side, look at myself in the mirror all the time.
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Like, what is going on?
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I started wearing looser clothes, trying to hide it.
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That made me feel even worse because they're not like what I was wearing.
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And it was kind of a spiral, really.
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And then a lot of things weren't fitting anymore.
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So I'd have like this side of the closet, like, Nothing back here I can't wear.
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These are the only things I can wear.
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And I wish somebody had made this simpler for me when I was in the worst of it, because I blamed, blamed...
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blame myself.
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I'm not going to sit here and tell you that it's 100 % gone.
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Far from it.
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I think a little bit of belly fat at this stage of life is almost a given.
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And I'm not going to be one of those women with a six pack.
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It's not how my body carries weight.
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And I've made peace with that.
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But I do feel better than I have in a long time.
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And it's thanks to so many incredible doctors I've interviewed on this podcast, my own personal doctors.
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It's just, it's made a huge difference because I understand what's going on.
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It's not my fault every day of my life.
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The difference is that I actually apply what they tell me in my real life.
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And sometimes I feel like I'm your guinea pig.
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I love, I actually love it.
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I take what I learned from the smartest people in this space and I try it.
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And today I'm going to walk you through what stuck.
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And I want to warn you before I get started, a lot of what I'm about to tell you, you might know.
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But what I found through doing this show
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and talking to the top experts in the world is that
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when you pull back all the noise on social
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and in the press and in the headlines and the critics that are out there, the most simple stuff, back to basic stuff, is what actually works.
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You don't need another machine.
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You don't need another...
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low carb diet, you don't need a special juice cleanse set, blah, whatever.
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It's not a quick fix.
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It's going to take a little bit of work.
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and a little bit of consistency. but it's doable.
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And you're just going to feel better in general because you're doing something.
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So I'm going to walk through what has been working for me.
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Quick disclaimer before I dive in.
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I'm not a doctor.
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I'm a journalist who has lived through this.
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Take what I share to your own doctor because your body and your history are yours.
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So I'm going to walk through what has been working for me.
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So I'm Before I get into what I did, I want to tell you why it's happening, because that's the part I didn't know.
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And so that was a huge hurdle.
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And I think that understanding it is half the battle.
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When you don't understand it, that's where you're blaming yourself, saying like, "I'm doing all these things right." This isn't your fault.
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in perimenopause and menopause our hormones shift specifically estrogen that drops.
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When estrogen drops, which we've had all along, bodies start storing fat differently the fat that used to live on your hips
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and your chest in your fertile years has moved to your
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middle it's not your imagination it's not your fault it is biology which we didn't learn in biology On top of that, you start losing muscle mass,
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which is your body's calorie burning engine.
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More muscle, more calories you're burning.
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If you're storing more, you're burning less, and your sleep is a mess.
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your stress is probably higher, and your hormones are doing kind of like the cha -cha.
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You're basically set up for failure.
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So when you say I'm doing exactly what I did at 35 and it's not working, You're right, it's not.
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The rules have changed and nobody told us about them.
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So today I want to tell you, and I'm just going to go through the five things that have moved the needle for me.
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And I took some time to like really sit down and do this so you're not going, oh, thanks, Tamsen, you gave me another to -do list to do on this Monday.
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So number one, I started eating way more protein and fiber than I ever had before.
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I never talked about protein.
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I never talked about fiber.
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I didn't care about those things.
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I cared about calories and fat.
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So this is the biggest one.
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I had been eating like I was still in my 30s for years.
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And at some point, my body was like, no, ma 'am, that's not working.
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Protein is the most important thing you can put in a plate at this stage in life.
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It is what builds and protects your muscle, And your muscle is a thing burning your belly fat in the background while you're doing all the other stuff.
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The number I was given by Dr. Rocio Salasuelan, who is a triple board certified endocrinologist and one of my favorite humans,
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is around 90 to 100 grams of protein.
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And trust me, I sat in her office.
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I'm like, what?
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I can't get that.
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Spread it across your day because you can.
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not 80 grams at dinner, because your body only uses about 30 per meal for muscle.
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So think about that.
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If you're trying to get 90 to 100, it's got to be 30 per meal.
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So that's three different times a day.
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I used to try to get...
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a 50 gram protein meal at the end of the day just to sort of play catch up
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and it wasn't making a difference and now i know why
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so you need to spread that out three
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or four times a day even all day long here's what
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it looks like for me on a regular day maybe
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when i'm not traveling and i try to keep it as close to this as i can
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when i'm traveling
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but i'm not going to lie to you it doesn't always
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work i start every morning with what i call my hot girl monoplus smoothie
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because i thought that was a fun name i pack everything i need into one smoothie it's delicious
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I'll put the recipe for you on Substack so you have it.
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It's got the protein in there.
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And then after that, from there-- so I've done my first one.
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And then from there, the proteins that I lean on for the rest of the day, because, you know, I don't eat meat.
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I've not eaten that for a very, very long time.
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That's just my preference.
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It has nothing to do with this episode or any of this conversation.
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Other things I lean on, cottage cheese.
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greek yogurt tofu which i love cooked a million different ways tuna, eggs, beans, fish.
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I'm going to give you some of my favorite recipes
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that are easy because I don't like to spend hours in the kitchen.
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I'll put them on social.
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I'll put them on Substack.
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But you have to find what works for you.
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And you can interchange if you do chicken, if you do red meat, whatever you want to do.
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I'll say this.
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I really hesitate to tell you to track your food because for me, that can get to be obsessive really fast.
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I don't do it.
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But here's what I do.
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When I'm putting a meal together, I center the whole meal around the protein first.
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Like, what's the protein?
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That's the anchor.
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And then everything else is so easy.
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It gets built around it.
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Veggies, greens, carbs, fats, all that comes afterwards.
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But that one shift of building the meal around the protein It felt a lot easier instead of like, oh, yeah, we'll add some protein in at the end.
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It changed the game because it made it easier to know what I was going to do for every meal.
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And this was really hard for me at first.
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I'm a pescatarian.
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So I've already cut out that big source of protein.
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And sometimes I get the egg and fish ick.
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So then I'm like, what am I going to do now?
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It's happened to me before.
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It's probably happened to you before in menopause.
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I get weird, random food aversions out of nowhere.
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Don't know why.
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Suddenly something smells weird and I'm not going to eat it for a long time.
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I can't look at it.
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And then the thing goes away and then I want it.
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And I don't know what's going on there.
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No one warned me about that.
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So if anybody knows what's going on, Please feel free.
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I just, that's happened to me.
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Anyway, the point is, is even with all of that, hitting the protein number is doable.
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You just have to get a little creative.
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The other part of this is fiber, which no one told me about.
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When I thought of fiber, I'm like, "Oh, my grandmother took fiber." That's all I knew about fiber.
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I started doing this podcast.
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And I was hearing fiber literally in every single interview with any doctor that came in here.
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Most of us are barely getting half the fiber we need.
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Fiber feeds your gut bacteria, and your gut bacteria They're chatting with your hormones all day long.
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So when your gut's happy and feeling good, your hormones work better.
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your blood sugar steadier, And then those cravings go down.
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And belly fat responds to that the target is around 30 grams a day.
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So I would be like 90 to 100 protein, 30 grams of fiber.
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Those are those two numbers that I think are important.
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Let's talk about fiber.
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Berries.
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beans, which we also have with protein, leafy greens, oats, chia seeds, which also have protein, Whatever works for you.
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just way more than you think you And that was the foundation for me because I thought, oh, I had it.
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I had a little of this.
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That's a little fiber.
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I had no idea 30 was a number I needed to look at.
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So, If you get this part down, I think a lot of the other stuff gets a lot easier.
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Before we get back to the conversation, I put together a free one -page guide, Hormone Therapy 101.
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It is everything I wish I had known walking into my first conversation about hormones.
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What estrogen does, what progesterone does, what testosterone does, what labs to ask for, and also the questions to bring with you to the doctor.
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I made it for you.
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It's free.
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It's all there in the show notes.
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Download it.
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Print it out if you want to.
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Bring it to your next appointment.
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You deserve to walk in there knowing exactly what to do and also what to ask for.
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you Number two.
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I started lifting heavy things.
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This is one I have a lot of feelings about, so I want to take a minute on it.
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For most of my life, I worked out to be thin and skinny.
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And I want to say it out loud because I know a lot of you did too.
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We have talked about that.
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We've talked about disordered eating.
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We've talked about how we thought about these things in the 80s or the 90s.
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Cardio, cardio, cardio, the treadmill, the elliptical, any new cardio machine there was, soul cycle.
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I thought cardio equaled fat loss, and that was the math.
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Not true.
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Not even a little bit true.
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Especially not this stage of life.
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The moment I shifted my mindset was
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when I started thinking about what I want the next few decades of my life to look like.
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I want to be one of those badass old ladies who outlifts younger women in the gym.
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and the men.
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I had this moment recently on a plane.
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This woman in her 70s, I posted this.
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A woman in her 70s, I was trying to get to my carry -on, which was in the overhead bin behind me, so I couldn't reach it.
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And she's like...
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"Oh, is this your suitcase?" And I said, "Yeah." And she goes, "I'll get it for you." And I go, "Oh my gosh, no, it's okay." And she goes, "No." ripped it out of the overhead.
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Her arms were jacked.
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She popped open the, you know, handle for me and she's like, here you go.
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And I went, oh my God, I want, I want to be your friend and I want to be you when I'm older.
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And then the guys were like standing around looking.
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I'm no longer interested in being skinny.
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I'm interested in being strong.
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And the bonus is that being strong is what actually helps get rid of that belly fat.
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And let me explain why.
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I know your instinct is going to be that lifting weights instead of cardio doesn't really make sense for fat loss, but it actually does.
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According to the experts, here's the science.
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Muscle is metabolically active tissue, which is a fancy way of saying it burns calories all day long, even when you're sitting on the couch.
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The more muscle you have, the more your body burns at rest.
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So when you lift, You're not just toning, you're raising the floor of how many calories your body burns when you're doing nothing.
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And when estrogen drops in perimenopause, your body starts losing muscle faster than it used to, which means your metabolism slows down, which means belly fat.
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So lifting is actually how I'm fighting back against the biology.
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And here's what nobody told you.
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You don't have to live in the gym to do it.
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You don't have to bench press a car.
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You just need to start hitting the weights.
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And I promise you it will pay off.
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Squats with a dumbbell.
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deadlifts, a few weighted exercises a few times a week.
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I started small.
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I added more over time.
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and i'm definitely not the same person i was two years ago physically If you can't get to a gym, you can do this at home.
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You can do this without weights.
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You can do this with no equipment at all.
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You can do body weight squats in your kitchen between meetings, during a meeting, just turn your camera off.
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10 squats every 45 minutes during the workday, There's research that says that adds up to more than a single 30 -minute walk at the end of the day.
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We've lost our excuses.
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You don't need a gym, you don't need a trainer, you just need to start picking things up. Or squatting.
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All right, number three, I stopped dieting harder when things weren't working.
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Yeah.
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This has been really hard for me.
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And it's probably going to be the hardest for a lot of you because this is a mentality shift.
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everything we have been told our whole lives.
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is to do the opposite.
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My instinct, when my belly fat showed up, I was like panicked.
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Eat less, cut calories harder, get through it, skip breakfast, skip lunch, salad for lunch, salad for dinner, push, push, push, eat less, less, less.
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It was making it worse.
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Here's what I learned from Dr. Amy Shaw, who is a double board certified physician with a background in nutrition and immunology.
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She's amazing at this.
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When you undereat, Your body's not stupid.
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Your body knows you're starving it.
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So it raises your cortisol.
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which is your stress hormone, And high cortisol signals your body to hold on to the belly fat.
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Like, oh my gosh, we don't know when we're going to eat again.
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Hold on to that belly fat.
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Your body's trying to save you.
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It thinks there's a famine.
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It thinks that it's gripping it so tight with both hands.
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Same thing happens with over -exercising, with bad sleep, with constant stress.
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All of it is jacking up the cortisol and that's storing fat.
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So I remember I was doing a lot of that trying to lose the belly fat.
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And actually, I was telling my body like, hey, hold on to it just in case I don't get anything else.
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opposite.
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of what i should be doing so this sounds like you
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if this makes sense to you i mean i really think about what you're doing to yourself because you shouldn't
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hurting yourself through all this.
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Because once I understood it, I stopped.
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I stopped skipping meals.
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I started eating real meals with protein.
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I stopped trying to obliterate myself in the gym on the treadmill.
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I started adding in walks, especially in the sun, which calmed my body down, made me feel good mentally.
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And I prioritized sleep, which I had never done in my life.
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I cover sleep in another episode and it's, when anybody says to me, like, what's the first thing we should work on?
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Sleep, sleep, sleep, sleep.
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To me, that's it.
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And actually, what's ironic is doing less in some areas is what got things moving for me.
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So if you've been struggling through this and it's not working, Try the opposite.
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Eat more, the right things, not like more popcorn and raisinets, but the right things.
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Move differently, not harder.
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try to get sleep more at least get to sleep at the same time
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and try to wake up around the same time get out in the sun and walk, your body's not the problem to solve.
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It's a system to work with it.
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And that made such a huge difference.
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And I know we're filled with all these...
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lists during this time of things to do, but a lot of these can be incorporated into your real life
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so you don't have to set aside hours and hours and hours for self -care because that's just bullshit.
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Can we talk about socks for a second?
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Because I genuinely did not know I was a sock person until Bombas came about.
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Summer is fully here and between my walks, the gym, traveling to Italy with my dad, I am on my feet constantly.
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And I'll say the difference between a good sock
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and a bad sock is something I underestimated for most of my adult life.
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Bombas has sports socks for literally everything, running, yoga, the gym, soft and cushioned exactly where you want it.
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airy sweat wicking my feet feel as good at the end of the walk as they did at the start
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and i know that sounds like something you say in an ad but I actually mean it.
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The compression socks for travel are also something I will not get on a plane without anymore.
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They look nothing like those compression socks you're picturing right now.
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Actual colors, actually cute, and my legs feel completely normal when I land.
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And for every item you buy, an essential clothing item gets donated to someone facing housing insecurity.
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Over 200 ,000 donations and counting.
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So you feel good and you do good, which I love.
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Head over to bombas .com slash Tamsin and use code Tamsin for 20 % off your first purchase.
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That's B -O -M -B -A -S dot com slash Tamsin.
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Code Tamsin at checkout.
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Number four.
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I started paying attention to my gut.
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Not the belly fat cut, but my gut inside.
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This is the one nobody talks about.
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And honestly, I think is one of the most important things I've learned through the whole process.
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Your gut It's such an ugly word, right?
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Your gut is not just where you digest food.
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Your gut, bacteria, the trillions of organisms living in your digestive tract, are always in constant conversation with your hormones,
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your brain, your immune system.
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When estrogen drops in perimenopause, your gut bacteria shift.
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The things you used to be able to eat, all of a sudden you're bloated.
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foods that you could digest just fine sit there.
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You constantly have a stomachache.
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I used to hear myself like, oh my God, I have a stomachache every time after I eat.
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If your stomach is feeling different all the time, it's real.
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The state of your gut affects your hormones, your inflammation, and your belly fat.
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Those are all those all touch each other.
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If you're trying to fix the belly without fixing the gut part, that is a huge missing piece.
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So, This is what it looks like in real life.
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Doctors I've interviewed have told me that two things really matter for your gut.
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eating a wide variety of foods, especially plants, the more different that you eat, the more diverse your gut bacteria.
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The more diverse your gut is, the healthier it is.
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So if you eat the same five things every single week, that is working against you.
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Got to mix it up a little bit.
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And then second, fermented foods every single day.
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And I had to force myself to do this.
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I started with Greek yogurt, which was great live cultures in that.
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Sauerkraut, I still have to like, you know, raw apple cider vinegar and water.
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I can get through that one too.
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I rotate all these things so it doesn't feel boring.
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In Asia and Europe, fermented foods are built into how people eat.
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And here we have to be intentional about it.
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But you can find all those things at the grocery store now, and they're more common than ever before.
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When I started doing this, the bloating, which was a huge problem for me because I felt, I felt, awful.
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It was debilitating sometimes.
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My stomach felt flatter just from less inflammation, not from weight loss or anything, just from less inflammation.
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And the longer I've done it, I notice the better everything works.
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My gut is in a good place.
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Okay.
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Number five, I'm saving.
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I'm saving this one for last.
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I cut way back on alcohol.
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And And the reason is, is because...
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it might have made one of the biggest differences out of all five, which I hate to admit that.
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I did a whole episode on it.
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I'll put that down in the show notes for you.
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But here's a short version, because you know a lot about alcohol already.
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Alcohol is one of the biggest accelerants of belly fat in midlife, and most of us did not ever realize that.
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The biggest reason that alcohol literally stops your body from burning fat.
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I'm going to repeat that.
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The minute alcohol hits your system, your body stops burning fat because alcohol is technically a toxin to your body.
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Your body prioritizes burning the alcohol off before it does anything else.
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including burning the food you're eating or the fat that you've been trying to lose.
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So while the wine is keeping you awake at night, it's still sitting in your system, and the fat burning is on pause.
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And the food you ate with the wine, the cheese, whatever you did, It's sitting there.
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It's not burning.
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It got stored.
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It just got stored.
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Thank you.
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On top of that, alcohol spikes cortisol, again, our friend cortisol, which we just talked about, and then cortisol stores fat in your middle.
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Alcohol crashes your blood sugar, which means cravings the next day, which means eating things you wouldn't normally eat, like anything you can find, basically.
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Any package item you can find because you know you guys are not reaching for like an apple.
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I'm not.
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Yeah.
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One glass of wine on a Saturday is potentially affecting your eating on.
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whatever Saturday night was, Sunday, your sleep Saturday night, your workout on Sunday.
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So just think about that.
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That drink can do that.
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When I started paying attention to this and cut way back, Megali responded faster than almost anything else I did.
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It was that change that moved the needle, I think, the fastest because it really affected everything.
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Because then I was starting to go to the gym instead of just like hitting my alarm 100 times the next morning.
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If you're only going to do one of the five things and that is your prerogative, I would try to cut down on the drinking.
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And listen, I've not quit drinking.
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Be clear about that.
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You see me with a glass of champagne on my social media a lot.
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There's no one right answer, but I cut way back and the difference was real.
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If you want to listen to that episode on alcohol, it's a deeper conversation.
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And I think it's one where we kind of get into all the nuances of it.
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Talk about mocktails, talk about recipes, talk about other ways to approach it in social situations.
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Because I think all of that is kind of intertwined.
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So here's what I want you to take from this.
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The reason this stuff works is because it's simple.
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And simple is what holds up over decades.
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So there's no machine or fad that is going to do for you what consistent protein is.
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lifting heavy things, eating for your gut, Sleeping enough.
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walking outside in the sun, And rethinking your alcohol will do.
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It ain't sexy.
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I know it's not what social media is trying to sell you.
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But this is what the actual real experts are saying about the science.
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And this is what worked for me.
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And I want to say this one more time because I think it's important to repeat it.
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I'm not in the business of being skinny anymore.
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I'm in the business now of being strong.
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The whole point of taking care of yourself in this stage of life is that the next two, three, four decades, whatever it is, are really kick -ass ones,
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where you're carrying your own bag, where you're outlifting younger women or men at the gym.
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You're hiking with your friends.
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You're enjoying time.
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You're picking up your grandkids if you have them.
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You're showing up for the life you actually want.
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Belly fat was not just about looking different to me.
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It was about I was a stranger in my body.
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Like, I didn't have my confidence.
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And what these five things gave me back was not a flat stomach, because I told you that is not happening.
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They gave me back feeling like myself.
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And that is worth watching way more than any number on the scale.
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I don't even use the scale anymore.
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I hate the scale.
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Before I let you go, if you're finding this conversation helpful, if you want to go deeper, my book, How to Menopause, covers a lot of what we talked about.
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It's why I said in that book, it's about taking charge of your health and reclaiming your life because you deserve to.
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It's on sale right now, by the way.
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It's linked in the show notes.
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You can also get the audio version.
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So you can just listen to me drone on all day.
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I hope this episode gave you something you can actually use.
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And if you have any more questions, my email is always open.
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Me or someone on my team will do our best to get back to you ASAP.
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We can't answer specific medical questions, but we can try to give you the resources you need.
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Email me at podcast at TamsinFidel .com.
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If you want to leave a voicemail or text, the number is 917 -822 -722.
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917 -382 -4277.
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The number again is 917 -382 -4277.
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My team loves hearing what you think.
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I love hearing what you think.
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We read all of your reviews.
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If you could leave one, if you have the time, I would love it.
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It helps us build out every episode.
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And I can't wait to hear what you thought about this one.
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Make sure to subscribe so you don't miss any of our upcoming.
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We drop episodes on Mondays and Thursdays.
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We have a lot of incredible guests coming on for you
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to make sure this next chapter is your most confident and healthiest ones yet.
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I love you all, and I'll see you in the next episode.
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Prática de IPADomine cada som
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Vocabulário e dicas de fala para esta lição
Esta aula de conversação de nível B2 usa o vídeo “Belly Fat 101: The 5 Simple Habits That Changed Everything”. Este vídeo tem 423 frases e 4810 palavras para praticar shadowing. A fala dura 24:31. O falante fala rápido, cerca de 196 palavras por minuto, então espere sons ligados e reduzidos. 82% das palavras estão entre as 3.000 mais comuns do inglês; vale a pena estudar o restante antes de começar.
Vocabulário principal deste vídeo
As 15 palavras mais avançadas do vídeo, com pronúncia e significado:
| Palavra | Pronúncia | Significado |
|---|---|---|
| belly substantivo | /ˈbɛli/ | barriga, pança |
| hormone substantivo | /ˈhoɹmoʊn/ | hormônio, hormona |
| sock substantivo | /sɑk/ | meia |
| cardio substantivo | /ˈkɑɹ.di.oʊ/ | cárdio |
| cortisol substantivo | /ˈkoɹ.tɪˌsɔl/ | cortisol |
| bacterium substantivo | /bækˈtɪəɹ.ɪəm/ | bactéria |
| estrogen substantivo | /ˈɛstɹəd͡ʒən/ | estrogénio, estrogênio |
| calorie substantivo | /ˈkæləɹi/ | caloria |
| gram substantivo | /ˈɡɹæm/ | grama |
| menopause substantivo | /ˈmɛnəpɔːz/ | menopausa |
| perimenopause substantivo | perimenopausa | |
| squat substantivo | /skwɑt/ | agachamento, cócoras |
| inflammation substantivo | /ɪnfləˈmeɪ̯ʃən/ | inflamação |
| skinny adjetivo | /ˈskɪni/ | magro |
| podcast substantivo | /ˈpɑdˌkæst/ | podcast |
Phrasal verbs que você vai ouvir
| Palavra | Pronúncia | Significado |
|---|---|---|
| get up verbo | subir | |
| go away verbo | sair, partir | |
| go down verbo | descer | |
| pay off verbo | compensar | |
| pick up verbo | pegar | |
| put together verbo | montar, construir | |
| set aside verbo | /sɛt.əˈsaɪd/ | separar |
| sit down verbo | sentar-se |
Frases que vale a pena repetir
Frases curtas e completas do vídeo que você pode usar na conversa do dia a dia:
- I am so glad you're here.
- It's not how my body carries weight.
- It's not my fault every day of my life.
- You don't need another machine.
- Can we talk about socks for a second?
Gramática neste vídeo
As estruturas que o falante mais usa, com as palavras exatas do vídeo:
| Estrutura | No vídeo |
|---|---|
| Present perfect continuous have/has been + -ing — uma ação que começou antes e continua | has been working · you've been struggling · you've been trying |
| “Used to” used to + verbo — um hábito ou estado do passado que não é mais verdade | used to live · used to try · used to be |
| Present perfect have/has + particípio passado — uma ação passada que ainda importa agora | I've made · I've interviewed · has lived |
| Voz passiva be + particípio passado — o foco está no que acontece, não em quem faz | was given · were jacked · have been told |
Pronúncia para ficar de olho
O falante usa 136 contrações e formas reduzidas, como I'm, you're, don't. Diga-as na forma curta, do jeito que você ouve.
- Os sons de “th”: smoothie /ˈsmuːði/, grandmother /ˈɡɹæn(d)ˌmʌðɚ/, mathematics /mæθ(.ə)ˈmæt.ɪks/
- Os sons de “sh” e “zh”: inflammation /ɪnfləˈmeɪ̯ʃən/, compression /kəmˈpɹɛʃ.ən/, gosh /ɡɑːʃ/, intentional /ɪnˈtɛnʃənəl/, champagne /ʃæmˈpeɪn/
- Palavras longas — acerte a sílaba tônica: inflammation /ɪnfləˈmeɪ̯ʃən/, organism /ˈɔɹ.ɡəˌnɪz.əm/, intentional /ɪnˈtɛnʃənəl/, mentality /mɛnˈtæləti/, metabolism /məˈtæb.əˌlɪz.əm/
Sons difíceis para falantes de português:
- Consoante final — sem acrescentar um “i” depois: sock /sɑk/, squat /skwɑt/, podcast /ˈpɑdˌkæst/, ferment /fɚˈmɛnt/, stomachache /ˈstʌməkˌeɪk/
- /l/ final — a língua toca o céu da boca, não vira “u”: cortisol /ˈkoɹ.tɪˌsɔl/, doable /ˈduː.ə.bəl/, treadmill /ˈtɹɛd.mɪl/, needle /ˈniː.dəl/, intentional /ɪnˈtɛnʃənəl/
- /h/ — um sopro suave, diferente do “r”: hormone /ˈhoɹmoʊn/, overhead /ˈəʊvəˌhɛd/, hesitate /ˈhɛz.ə.teɪt/, hike /haɪk/, headline /ˈhɛd.laɪn/
Como praticar com este vídeo
- Ouça o vídeo inteiro uma vez sem falar e anote as palavras que você não conhece.
- Comece na velocidade 0,75×, faça shadowing frase por frase e volte à velocidade normal quando ficar fácil.
- Grave a sua voz e compare com o original, prestando atenção a palavras como belly, hormone, sock.
O que é a Técnica de Shadowing?
Shadowing é uma técnica de aprendizado de idiomas com base científica, originalmente desenvolvida para o treinamento de intérpretes profissionais. O método é simples, mas poderoso: você ouve áudio em inglês nativo e repete imediatamente em voz alta — como uma sombra seguindo o falante com 1-2 segundos de atraso. Pesquisas mostram melhora significativa na precisão da pronúncia, entonação, ritmo, sons conectados, compreensão auditiva e fluência na fala.