If this time of the year has you feeling OFF, waking in the night, dragging all day, relying on caffeine and sugar, feeling fatigued and moody, getting sick left and right- your habits could use some TLC. Today I cover 3 main sources of stress your body needs you to audit, and exactly how to feel better ASAP :)
Linked episodes mentioned:
- Fast Like a Girl: https://open.spotify.com/episode/79TKIKPn4TKBQyRpkEorTD?si=9e3fb850510c4509
- Nervous System Regulation: https://open.spotify.com/episode/6TShW1HVJ9U8uhmULUKclk?si=93ca2d8f053e4511
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If this time of year has you stressed over food, your routine, or feeling in a FUNK mentally - this is the reset you need!
+ a little tough love, a life update, and an exciting announcement if you listen to the end!
Topics:
-Protecting your hormones while traveling
-Blood sugar balance during holiday meals
-Why is everyone leaving weights for pilates and does it work?
-How your narrative around food affects the way the body processes (aka increased perceived STRESS)
-How to beat overwhelm in your nervous system and regulate if you're struggling to START (or start again)
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https://esieberg53.typeform.com/to/UfAGAXC3
Can't lose fat, stay consistent, or even FOCUS lately? Doom scrolling late at night, sitting in your car for 30 minutes, snapping at your partner, can't seem to make any progress? This episode is for you <3
The TRUTH about raw milk, when to use your red light for better sleep, and strange things I do to support my hormones & metabolism
https://www.realmilk.com/raw-milk-finder/
Real and raw conversation, health and fitness coaches Elsie and Sasha Satori break down how empowering women to change their mindsets around training (building v burning calories), fueling & nutrition, rushing women, when to cyclically fast, relationship with food, healing from burnout, and letting go of the all or nothing - and so much more creates REAL and long-lasting results!!
Connect with Sasha: https://www.instagram.com/liftwithsasha
Coaching with Elsie:
Tags: Fast Like a Girl by Mindy Pelz, Muscle Building for Women, Build v Burn, Consistency, Mom Fitness, Cycle Syncing, Intermittent Fasting
My morning + daytime + evening and the in's and out's of how I make choices and take care of myself in the best way. No comparison, just ideas. How to shift to what your should your life FEEL like vs what it looks like!
Why are you spotting? What causes low progesterone levels? How can you raise progesterone levels? Is it normal? I’ve got you covered girl!
Always dreaming of goals, starting, then falling off track, and self-sabotaging? Take the AUDIT to build your dream life and ditch the stress and fear of failure surrounding new year goals.
https://forms.gle/Bj7hrr9hRBz8Jns19
Want to actually enjoy the next few months, the holidays, and the parties without wearing an "I'm dieting" sign around your neck like a ball and chain? Want to stop worrying about gaining weight from all the food, extra treats, and all the gatherings? Here's my TOP TIP to increase your metabolism to get your body in a place to respond well to more food + lose body fat easily.
Ever find yourself stuck in negative thought patterns that produce feelings and bad habits you can't seem to shake? Today's episode breaks down how to stop engaging with those thoughts to take your power, PEACE, and joy back and stop self-sabotaging so you can find stability and consistency again.
Tags: Mindful eating, mindful habits, binge eating, fitness progress, how to stay consistent, relationship with food
Book reference: https://a.co/d/3BnxPvT
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When what used to work doesn't anymore, why does that happen? Avoid getting STUCK in a plateau!
Today we're chatting about periodizing your training, nutrition, productivity, and body comp phases, to keep the body from adapting and compensating! Shifting the immune system with your diet, syncing your training to your cycle, and using minimum effective dose to get the BEST possible results in the more efficient and effective time frame.
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From feeling stuck in her own unhappiness and uncomfortable in her skin to losing fat, balancing her hormones, calming her nervous system, and becoming a whole new WOMAN - rockstar alumni client Kathryn shares how she shifted her mindset to finally get consistent, start seeing real progress, and get out of her own way.
Kathryn is 28, living in Boston as a social worker in an ICU at Boston Children’s Hospital. She's no stranger to stress! You can find and connect with her on Instagram: @kathrynhew
Elsie's TikTok: https://www.tiktok.com/@elsie_sieberg?_t=8gjZUaIMNel&_r=1
Disclaimer: Feel free to turn me down in the second half of the episode, I apologize for the lower sound quality as I was experimenting with a new mic that I obviously had WAY too close to my mouth!
DEETS: This episode briefly runs rapid fire through 3 important topics:
1. My take on supplementing with synthetic vitamins/multi's and what you should choose to make sure you're SUPPORTING your health and hormones, not harming them. What I use in place of that as a 'multivitamin'.
2. MINERALS and their role in hormone balance, blood sugar regulation, thyroid, and MORE
3. Tips to navigate staying intuitive with your nutrition choices while NOT stressing, being cognizant but not obsessive.
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Stop wasting your time and stop harming your hormones and results by doing all the wrong things! Here is your simple tried and true blueprint!
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Are you experiencing things every month before/during your period that make you feel TERRIBLE? Breast pain, constipation, anxiety, all the PMS, weight gain, and wondering why you have to suffer? Is stress running the show and leaving you feeling good like maybe 2 days a month?
HOW TO HONOR PROGESTERONE to have pain & PMS-free periods! + 5 things that ARE normal and I no longer guilt myself for during the week before my period!
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Fast for health, lower inflammation, and fat loss without hurting your hormones (the why, HOW, when, and hacks to make it easy) - add this tool to your toolbox to unlock your best body, mind, and healthiest self with me!
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Is intermittent fasting only for men? Is it harmful to women? Isn't it a stressor?
In today's episode, I dive into a topic that I've changed my mind on, and that's how to utilize fasting as a tool WITH your hormones and menstrual cycle to tap into your body's built-in healing system (autophagy) to see improvements in autoimmune conditions, PCOS, insulin resistance, weight loss resistance, gut dysbiosis/SIBO/leaky gut, diabetes, hormonal imbalances, absent or irregular cycles, PMS, and SO MUCH MORE - without doing your body harm.
Stay tuned for pt 2 - application of a fasting lifestyle that aligns with your hormones!
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Elsie and this week's guest, Lexi Grace, get into the nitty-gritty of the fitness industry's pitfalls and mistakes women make on their health and fitness journeys. We also dive into Lexi's story from over-exercising and under-eating to navigating hormone health, getting off birth control, and coaching her own clients through tracking macros and improving their health and relationship with food.
Connect with Lexi: www.instagram.com/littleliftinglex
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When is the best time to do what? At each phase in our cycle, when different hormones fluctuate, different types of training might call to you more or less. Learn why that is and when the best time is to rest vs. when the best time is to chase PRs!! Use your hormone superpowers and see even BETTER results without causing too much stress on your body!
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Is your nervous system stuck in fight/flight/or freeze to the point where you don't feel like yourself anymore? Like those healthy habits are just not even accessible? Like your rational brain took a vacation?
If you're a busy, high-achieving, driven woman with GOALS but you're putting everyone else before yourself- a dysregulated nervous system may be keeping you from losing body fat.
In today's episode, I share HOW TO FIX IT!
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