for women who want to fight inflammation live longer and look and feel younger what would be the three things you think women should add or subtract from their lives to see the biggest Improvement oh I like this question okay three things I'm a checklist gal three things that women should think about to be more healthy we've we've talked about some of them but I'm going to really try to make this simple so that you can leave this podcast or if you're watching it on YouTube you can leave and you can apply it okay so first thing we got to know the hormonal hierarchy the hormonal hierarchy says that your sex hormones are massively controlled by your insulin sensitivity so if you're insulin resistant your sex hormones will be off PCOS is is a great example of that okay then above insulin res insulin is cortisol and C and cortisol says that if you're under stress you will stay insulin resistant and if you're insulin resistant you are going to have trouble balancing your sex hormones so manage stress stress is more important than what you are eating and how you are fasting how you the the eat like a girl fast like a girl was all about this metabolic switch in helping you understand how to get yourself insulin sensitive so you could you could balance your sex hormones that's that's the whole premise of those two books but what I'm here to tell you today is that cortisol no matter how well you fast how well you break your fast how well you eat if you are chronically in a cortisol saturated environment you you will struggle to balance insulin and you will struggle to balance sex hormones so cortisol is really important to regulate but if you talk to any woman in the modern world they're like well shoot I'm trying to regulate cortisol it's a really hard hormone to regulate because everything around me is so stressful well that's why at the top of the hierarchy is oxytocin oxytocin calms cortisol it helps then balance insulin and it helps and it gets you insulin sensitive again and it helps you balance your sex hormones so rule number one for women is prioritize oxytocin above everything else think about that above everything else as a female your most important Health habit is to prioritize oxytocin so where do you get oxytocin connection connection to humans I'm I'm I'm reading a beautiful book right now called um in a different voice and it's a book put out by a feminist philosopher and it was written back in the 1980s and the book talks about how when we look at the female brain in comparison to the male brain now this was written in the 80s so I I'm I'm phrasing it I you know I'm I'm not excluding the non-binary community in general what we know about the female brain and the male brain is that the female brain is more geared towards relationships everything the female brain wants to do is to connect in relationships and it thinks through the lens of relationships whereas the male brain is more linear it likes rules it likes to make rules it likes to break rules it likes to it likes to follow rules it's very a much more linear brain so again I understand this is high generalization so I don't it's a tricky topic because I don't want to offend any anyone but when we look at the health habits of women we need to act in accordance to our body and one of the ways that we know our body what our body and our brain is constantly looking for is relationship positive relationships when we are in positive relationship with people we have oxytocin and that calms cortisol and balances insulin and balances our sex hormones so your number one Health habit is keep connecting with loving uplifting people keep putting yourself in environments where you're getting oxytocin instead of going to the gym one day and pounding your the the treadmill to try to get your body to drop weight maybe what you need to do is actually skip the gym that day and go call your bestie and make time for the people in your life that love you and want to support you that might be a more beneficial Health habit for you in that moment than trying harder doing more dieting more working more oxytocin and relationships heal a woman's body and we need to bring that back conversation back okay second because because the question was what are the three that would fight inflammation the second um thing I would tell you is act in accordance to your rhythms it's like what I mentioned earlier act in accordance to your Rhythm your circadian rhythm really matters are you getting light at the right time I've done a ton of of videos and and podcasts on this are you prioritizing sleep it's part of your circadian rhythm it's where your brain heals and detoxifies to prioritize sleep for God's sake you burn fat when you sleep you detox your brain when you sleep you repair your organs when you sleep you reset your circadian rhythm when you sleep sleep and when that circadian rhythm is in Balan your hormones will be in balanc so it's this I hope this badge of honor that that we're staying up late and we can accomplish a lot or women who just are like ah I've just you know sleep as I can get away with a lot of sleep no you can't you are a rhythmic human and your Rhythm demands that you are put into the day night cycle so follow the rules of circadian rhythm the other Rhythm that we haven't talked about on this podcast yet is your nervous system Rhythm your nervous system Rhythm switches just like your metabolic system and it switches over into a place where um it can go into a sympathetic where it's in fight or flight and then it needs to switch back into the parasympathetic rest and digest so make sure that you're getting enough rest and digest because if you stay in sympathetic too long you're now cortisol saturated we've already talked about what that does and you eventually will move to a third nervous system it's part of a theory called the polyal theory where you go into a freeze mode and so many women are in freeze mode where they're dis they're disassociating they're numbing themselves with food and alcohol and drugs there and and social media um and people pleasing and and um workaholic attitudes because we are so stuck in a freeze nervous system so where are you resting ing where are you recovering when are you going to allow your parasympathetic nervous system to be able to have a chance to mature if you're constantly in a stress Rhythm you will find that you your female body feels like it's working against you so we need to look at our rhythms our circadian rhythm our nervous system Rhythm our metabolic Rhythm or hormonal Rhythm I have and eat like a girl I have a New Concept I've talked about it here it's one of the most popular podcasts we've done and it's called The disregulation Loop how each one of these rhythms are getting thrown off by the modern world and and they're causing so much uh uh so many health challenges for both men and women but largely for women so we've got to stop disregulated ourselves and put ourselves back in into all these rhythms and if you look at all these rhythms you look at the metabolic rhythm I taught you hey guess what eating all day long is actually putting you in a metabolic disregulated State I taught you that hey when you stress all the time you're actually putting yourself in a nervous system disregulated State I taught you about in fast like a girl and eat like a girl how if we eat the same Foods if we fast all the same way all month long or even for my postmenopausal friends that you will put yourself in hormonal disregulation when we eat the same Foods all the time we put ourselves in microbial disregulation so Rhythm Rhythm Rhythm regulate yourself and it ties well to the principle number one which is hang out with in oxytocin Rich environments and when you hang out in oxytocin Rich environments most women will figure out they're now getting themselves back into some kind of Rhythm so see yourself through the the Rhythm lens it's actually women gathering together to build homes for mothers who are don't have a roof over their head in Mexico so finding Sophia thank you for what you're doing for women in the world and thank you for those of you who are donating or volunteering and supporting this incredible nonprofit um and then you know the third and the last one I will probably put in there for health habits for longevity and inflammation and that's putting yourself or avoiding this is going to be a little more of an avoid avoiding toxic anything toxic food toxic people toxic environments toxic social media the toxic piece of the modern world is violent the way that people are delivering well-intended people are delivering messages on social media is can be harmful because there's a lot of do this don't do that there's a lot of you are powerless you need you need a doctor you need a diet you need a health influencer you need a a a a a president of your country you need somebody to save yourself nobody's coming to save you you are coming to save yourself and each time you put yourself in these toxic environments you shed another layer and you give another layer of your power away so look at your environments and ask yourself is this a nurturing healing environment for me or am I putting myself chronically into these toxic places that are taking me out of balance with the wisdom of my female body so toxic anything Plastics I mean we this is a Hot Topic Plastics phalates Fates are the air F fresheners so we know the chemicals are destroying us heavy metals um massively destroying us but then social media I I've curated my in that's where I spend most of my social media time for my own personal use I've curated it to be you know animals funny people um places I want to travel to anybody who has a toxic me message I unfollow because I don't want their toxic thinking into mine um this is why I highlight for you all n of one and eat like a girl I talk about n of one you have to find your own Rhythm and path with your health stop waiting for some Guru to show you be your own Guru so where are you putting your mind where are you putting your body what are you putting into your mind what are you putting into your body and is it toxic if it's toxic it's taking you out of rhythm with your female body and when you're out of rhythm with your female body you lose oxytocin and when you lose oxytocin all the other hormones fall apart make sense so again I'm here to offer a more EMP powering thought a thought that is so needed right now in our culture and I'm here to give you the the the keys to your own King queendom back that you are in control of your health it may your where you sit right now may not be your fault but it is your responsibility and it starts with understanding How This brilliant body you live in Works having a appreciation for it and being highly curious about how you can get the most out of it okay where am I GS that are struggling with hormonal imbalance bloated feeling like you're not making progress with weight loss you need to add these Foods in so that you can support better hormonal Health there is a lifestyle that estrogen wants you to live and there is a lifestyle that progesterone wants you to live