Category: metabolism

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Social Miasm Theory: The Biology of a Sick Society

How Suppression Shapes Our Bodies, Minds, and the World We Live In

Hey hey, Welcome back! Today’s episode connects beautifully to something many of you resonated with in my earlier show, Science or Stagnation? The Risk of Unquestioned Paradigms. In that episode, we talked about scientism… not science itself, but the dogma that forms around certain scientific ideas.

Science or Stagnation? The Risk of Unquestioned Paradigms

That’s why voices like Rupert Sheldrake have always fascinated me. Sheldrake, for those unfamiliar, isn’t a fringe crank. He’s a Cambridge-trained biologist who dared to question what he calls the “ten dogmas of modern science”: that nature is mechanical, that the mind is only the brain, that the laws of nature are fixed, that free will is an illusion, and so on.

When he presented these questions in a TED Talk, it struck such a nerve that the talk was quietly taken down. And that raised an obvious question: If the ideas are so wrong… why not let them stand and fall on their own? Why censor them unless they hit something tender? All of this sets the stage for today’s conversation.

Because the theory we’re exploring, Social Miasm Theory, fits right inside that tension between mainstream assumptions and the alternative frameworks we often dismiss too quickly.

My friend Stephinity Salazar just published a fascinating piece of research arguing that suppression  (of toxins, trauma, emotion, and truth) is the root pattern underlying both chronic illness and our wider social dysfunction. It’s a theory that steps outside the materialist worldview and challenges the mechanistic lens we’ve all been taught to see through.

  • Dr. Stephinity Salazar
  • Hoop Camp Retreat
  • Yarmony Grass 2008

You don’t have to agree with everything…that’s not the goal here.

What I love is the chance to explore, to ask good questions, and to stay grounded while examining ideas that stretch our understanding.

This blog is your guide to the episode, so you can track the concepts, explore the references, and dive deeper while you listen.

So, with that, let’s dive into Social Miasm Theory: what it is, where it comes from, why it matters, and what it might reveal about the world we’re living in today.

What Are Miasms, Anyway?

To anchor our conversation, Stephinity starts by grounding the concept of “miasms” in its homeopathic roots. Historically, Samuel Hahnemann (founder of homeopathy) described three primary miasms:

  • Psora, linked to scabies or skin conditions
  • Syphilis, associated with destructive disease
  • Sycosis, with overgrowth and tissue proliferation

Since then, the theory has expanded. Many modern homeopaths now talk about five chronic miasms, adding:

These aren’t diseases…they’re patterns. A kind of “constitutional operating system.”

Stephinity’s work takes this a step further:
If individuals can have miasms, societies can too.

It’s an ambitious idea. And honestly? A compelling one when you consider what’s happening globally.

Why Social Miasm Theory Matters

Suppression doesn’t stay in the body. It echoes outward into culture, politics, ecosystems, and collective behavior.

She breaks suppression into four types:

  • Toxic suppression: chemicals, pollutants, EMFs, pathogens
  • Emotional suppression: trauma, grief, stress, unprocessed feelings
  • Psychological suppression: denial, cognitive dissonance, fear-driven attachment to ideology
  • Truth suppression: propaganda, censorship, disinformation, scientific dogma

When these forms of suppression accumulate, she argues, they create a “social miasm”: a pathological field that shapes everything from public health to political polarization.

Even if you don’t buy every mechanism she proposes, the metaphor works. And the patterns are hard to ignore.

Evidence, Epistemology, and Skeptics: What Counts as “Real”?

This is the part my skeptical listeners will perk up for.

In the interview, I asked her the question I knew many of you were thinking:
“How do you define evidence within this framework? What would you want skeptical listeners to understand before judging it?”

Stephinity argues that the modern scientific lens is too narrow. Not wrong—but incomplete. She sees value in:

  • case studies
  • pattern recognition
  • field effects
  • resonance models
  • historical cycles
  • experiential knowledge

Whether or not you agree, her challenge to mechanistic materialism echoes thinkers like Rupert Sheldrake, IONS researchers, and even physicists questioning entropic cosmology.

And she’s not claiming this replaces science. She’s asking what science misses when it refuses to look beyond the physical.

Suppression: What It Looks Like in Real Life

Stephinity’s paper covers how suppression shows up on multiple levels. Here are a few examples she explores:

  • Overuse of symptom-suppressive medications
  • Emotional avoidance that pushes trauma deeper
  • Social pressure to conform
  • Institutional censorship
  • Environmental toxins that overwhelm the microbiome
  • Radiation and electromagnetic exposures

She frames suppression as a terrain problem: when the body or society becomes too acidic, stressed, toxic, or disconnected, the miasm takes root.

This is where we start to cross into the biological, psychological, and social layers—which brings us to one of my favorite parts of her theory.

Neuroparasitology: When Parasites Change Behavior

The concept of a new branch of science of neuroparasitology. Study of the influence of parasites on the activity of the brain.

This is the section I teased in the podcast because it’s both wild and backed by real research.

Stephinity references studies showing that parasites can alter host behavior not just in insects or rodents, but potentially in humans too. Her paper cites examples like helminths, nematodes, mycotoxins, and other microorganisms (McAuliffe, 2016; Colaiacovo, 2021). These organisms are everywhere, not just in “developing countries” (Yu, 2010).

Researchers have documented parasites that:

  • influence mood
  • shift risk-taking
  • modify sexual attraction
  • impair impulse control
  • change social patterns

This is what Dawkins called the extended phenotype (1982): the parasite’s genes expressing themselves through the host’s behavior. Neuroparasitologists Hughes & Libersat (2019) and Johnson (2020) have shown how certain infections can shift personality traits in specific, predictable ways.

Stephinity ties this into terrain: parasites tend to thrive in acidic, low-oxygen, stressed, radiative environments (Clark, 1995; Tennant, 2013; Cerecedes, 2015). In her view, chronic suppression creates exactly that kind of internal ecosystem.

But there’s another layer here. One that isn’t biological at all.

This is where philosopher Daniel Dennett enters the chat.

In Breaking the Spell, Dennett describes “parasites of the mind”: ideas that spread not because they’re true, but because they’re incredibly good at hijacking human psychology. These mental parasites latch onto our cognitive wiring the same way biological one’s latch onto the nervous system. They survive by exploiting:

  • fear
  • moral impulses
  • tribal loyalty
  • the desire for certainty
  • social pressure
  • existential insecurity

According to Dennett, religious dogmas, conspiracy theories, and ideological extremes act like memetic parasites: they replicate by using us, encouraging us to host them and then pass them on.

In other words: not all parasites live in the gut. Some live in the mind.

And…..we even discussed how billionaire Les Wexner once publicly described having a “dybbuk spirit” a kind of parasitic entity in Jewish folklore known for influencing personality. Whether symbolic or literal, the analogy fits. 🫨😮

Her point is simple:
When the terrain is weak, something else will fill the space.

Whether that “something” is trauma, ideology, toxicity, or a literal parasite… the mechanism rhymes.

Collective Delusion and Mass Psychosis

Drawing on Jung and Dostoevsky, Stephinity explores the idea that societies can enter “psychic epidemics.”

You’ve seen this. We all have…

The last decade has been a masterclass in how fear, propaganda, and emotional suppression create predictable patterns:

  • polarization
  • tribal thinking
  • moral panics
  • ideological possession
  • scapegoating
  • censorship
  • intolerance of nuance

She argues these are symptoms of a cultural miasm—not failures of individual character.

Whether you lean left, right, or somewhere out in the wilderness, you’ve likely felt this rising tension. And it’s hard not to see how unresolved collective trauma feeds it.

COVID as a Catalyst: What the Pandemic Revealed

Another part of her paper dives into how the pandemic brought hidden patterns to the surface.

Some of her claims are controversial, especially around EMFs and environmental co-factors. In the episode, we unpack these with curiosity, not blind acceptance.

Her larger point is that COVID exposed:

  • institutional fragility
  • scientific gatekeeping
  • public distrust
  • trauma-based responses
  • authoritarian overreach
  • the psychological toll of suppression

Whether you agree with the specific mechanisms or not, the last decade made one thing undeniable: something in our social terrain is deeply dysregulated.

8. Healing Forward: What Do We Do With All This?

If suppression drives miasms, then healing means unsuppressing. Gently, not chaotically.

Stephinity suggests practices like:

  • emotional honesty
  • reconnecting with nature
  • releasing stored trauma
  • nutritional and detoxification support
  • reducing exposure to chronic stressors
  • restoring community and meaning
  • opening space for spiritual or intuitive insight

She’s not prescribing a protocol. She’s offering a map.

The destination is what the Greeks called sophrosyne: a state of balance between wisdom and sanity. Not blissful ignorance, not paranoid awakening. Just grounded clarity.

And I think we could all use a bit more of that.

Key Evidence and Arguments

  • Stephinity critiques materialist science, calling out what she terms “entropic cosmology.” She argues that by assuming nature is strictly mechanistic, mainstream science misses field-based phenomena, non-local consciousness, and deeper systemic patterns.
  • She draws on historical and homeopathic sources (Hahnemann, Kent) to build her theoretical foundation but also argues for newer forms of evidence: resonance, case studies, and pattern detection in social systems.
  • On the environmental front, she explores links between toxins, EMF / 5G, biotech, and chronic disease, not just as correlation, but as evidence of suppression dynamics.
  • Psychologically, she invokes mass delusion or collective repression (drawing from Jung, Dostoevsky) seeing societal crises as expressions of buried collective shadow.
  • Ultimately, her call to action isn’t just for individual healing, but for systemic awakening: more transparency, alternative medical paradigms, and restored connection with nature.

Why This Matters for You

Even if homeopathy isn’t your jam, Social Miasm Theory offers a metaphor (and potentially a map) for understanding how inner repression becomes external crisis. If this episode does anything, I hope it gives you permission to look a little closer and question the stuff we’re told not to touch.

📚 Want to Dig Deeper?

Stephinity’s website: YOUR BODY ELECTRIC YOUR BODY ELECTRIC | FULL SPECTRUM FREQUENCY MEDICINE Find her on Linkden , Instagram and Substack

Social Miasm Theory: Revisiting Chronic Illness from a Meta-Perspective of Suppression [truncated version, pre-JSE publishing]

Official published paper

Miasms

https://www.unifiedfield.info/

https://corbettreport.com/how-the-government-manufactured-covid-consent

Use of fear to control behavior in Covid crisis was ‘totalitarian’, admit scientists

Posted on in americandieteticassociation, bigfood, bigpharma, biology, brainfog, brainhealth, calories, carbs, chronichealth, diet, dietculture, digestion, disorderedeating, ellenGwhite, farming, fatloss, fitness, fitnessjourney, guthealth, health, history, holistic health, hormones, industrialinfluence, influencers, metabolism, nuance, nutrition, nutritionadvice, nutritionalscience, physiology, podcast, science, weightloss, wellness

Move More, Eat Less? The Lie That Won’t Die

The Fatal Flaws of Calories In Calories Out and the Metabolism Model That Could Change Everything

Alright, let’s talk about the four most useless words in the history of weight loss advice: ‘Just eat less, move more.’ You’ve heard it, I’ve heard it, and if this phrase actually worked the way people think it does, we wouldn’t have skyrocketing rates of obesity, metabolic dysfunction, and entire industries built around yo-yo dieting. But here’s the kicker—it sounds logical. Simple math, right? Calories in, calories out. Except the human body is not a bank account; it’s a biological orchestra, and the way we process energy is more like a symphony than a spreadsheet.

We’ve already tackled the oversimplified calorie-counting dogma in our Science Dogma episode, and we’ve explored how perception alone—like believing a milkshake is ‘indulgent’—can literally alter our hormonal response. That’s not woo-woo, that’s science. But today, we’re going deeper. Because beyond the CICO model, beyond the calorie obsession, there’s a much bigger, messier, and more fascinating reality about metabolism, obesity, and why diet advice keeps failing people.

And I know what some of you might be thinking—‘But Megan, are you saying calories don’t matter?’ No. I’m saying they don’t tell the whole story. The way we eat, when we eat, why we eat, our hormones, stress levels, metabolic adaptations, even our past dieting history—all of it plays into how our body responds to food.

So as we close out Season 3 of Taste of Truth Tuesday, I want to leave you with something foundational. Not another diet trend. Not another oversimplified soundbite. But a real, nuanced conversation about what actually influences metabolism, weight loss, and why some of the most popular strategies—like keto, intermittent fasting, and calorie counting—work for some people but absolutely wreck others.

And here’s the disclaimer—I’m not an advocate for low-carb dieting in general, especially as someone who’s recovered from disordered eating. But my guest today? He eats low-carb and keto. And here’s what I respect—he’s not dogmatic about it. He understands that the real answer to health and weight loss isn’t found in any one-size-fits-all approach. It’s about bio-individuality.

So grab your coffee, take a deep breath, and get ready to rethink everything you thought you knew about metabolism. Let’s do this.

The calorie, as a unit of measurement, has a fascinating history that ties directly into the calories in, calories out (CICO) debate. While many assume the calorie has always been the standard for measuring food energy, its adoption in nutrition is relatively recent and shaped by shifts in scientific understanding, industry influence, and public health narratives.

The Origin of the Calorie

The concept of the calorie originated in physics, not nutrition. In the early 19th century, Nicolas Clément, a French chemist, introduced the term calorie as a measure of heat energy. By the late 1800s, scientists like Wilbur Olin Atwater adapted this concept to human metabolism, conducting bomb calorimeter experiments to determine how much energy food provided when burned. Atwater’s Physiological Fuel Values established the foundation for modern caloric values assigned to macronutrients (fat = 9 kcal/g, carbohydrates and protein = 4 kcal/g, alcohol = 7 kcal/g).

The Rise of Caloric Nutrition

By the early 20th century, calories became central to dietary guidelines, especially in public health efforts to address malnutrition. During both World Wars, governments used calorie counts to ration food efficiently. However, as food abundance grew, the focus shifted from ensuring sufficient calorie intake to preventing excess, paving the way for weight-focused dietary interventions.

CICO and the Simplification of Weight Loss

The calories in, calories out model became dominant in the mid-20th century, driven by research showing that weight loss or gain depended on energy balance. The First Law of Thermodynamics—energy cannot be created or destroyed, only transformed—was applied to human metabolism, reinforcing the idea that a calorie surplus leads to weight gain and a deficit to weight loss.

This framework became the foundation of mainstream diet advice, but it often overlooked complexities such as:

  • Hormonal influences (e.g., insulin, leptin, ghrelin)
  • Metabolic adaptation (how bodies adjust to calorie deficits)
  • The thermic effect of food (protein takes more energy to digest than fat or carbs)
  • Gut microbiome effects on calorie absorption
  • Psychological and behavioral aspects of eating

Criticism and the Evolution of the Debate

By the late 20th century, challenges to strict CICO thinking emerged. Researchers in endocrinology and metabolism, such as Dr. Robert Lustig and Dr. David Ludwig, highlighted that not all calories affect the body in the same way—insulin regulation, macronutrient composition, and food quality play crucial roles.

Low-carb and ketogenic diet advocates argued that carbohydrate restriction, not just calorie restriction, was key to weight management due to its impact on insulin and fat storage.

I personally think, it’s not just carbs or calories doing this. There are at least 42 factors that impact blood sugar and metabolism. This is something I’ve worked to educate my audience on for years. Carbs are just one piece of the puzzle. Stress, sleep, gut microbiome, meal timing, inflammation, hormonal balance—all of these influence the body’s metabolic “terrain.”

Where Are We Now?

Today, the calorie remains a useful measure, but the conversation has expanded beyond simple energy balance. Researchers acknowledge that while calories matter, factors like food quality, hormonal responses, and individual metabolic differences significantly impact how the body processes energy. The debate now leans toward a more nuanced view.

Now, let’s talk about why this matters.

Today, I’m joined by Adam Kosloff, an author and researcher who isn’t afraid to challenge conventional wisdom—especially when it comes to obesity and metabolism. A Substack post of his, A Righteous Assault on the Absolute Worst Idea in the History of Science, takes a sledgehammer to the dominant ‘calories in, calories out’ model, aka Move More, Eat Less? The Lie That Won’t Die, arguing that our understanding of fat storage is fundamentally broken. Instead, he presents a revolutionary new framework—the Farmer Model—that redefines how we think about metabolism, obesity, and weight loss.

For years, the dominant narrative around weight loss has been depressingly simple: “move more, eat less.” This slogan has been drilled into us by dietitians, doctors, and fitness gurus as if it were an unshakable law of physics. But if it were that simple, why has metabolic disease skyrocketed despite more people tracking their calories and increasing exercise?

Adam challenges the traditional CICO (calories in, calories out) model, not just by saying it’s wrong, but by arguing it is catastrophically misleading. His Farmer Model reframes obesity and metabolic dysfunction as a landscape issue rather than a simple calorie balance equation.

Think of your metabolism like farmland. The most obvious disruptor might be “acid rain”—high-carb, sweet, ultra-processed foods that erode the topsoil, flood the land, and cause metabolic damage (fat storage, inflammation, insulin spikes). But not all disruptions look like a storm.

Sometimes, the changes are more insidious. Maybe those daily lattes weren’t a flood but a subtle shift in the terrain, like over-fertilizing a field. Too much of a good thing, whether dairy proteins or artificial sweeteners, can nudge the metabolic landscape in a way that leads to dysfunction over time.

And here’s the kicker: It’s not just carbs or calories doing this. There are at least 42 factors that impact blood sugar and metabolism. This is something I’ve worked to educate my audience on for years. Carbs are just one piece of the puzzle. Stress, sleep, gut microbiome, meal timing, inflammation, hormonal balance—all of these influence the body’s metabolic “terrain.”

Adam’s latest Substack post, 10 Smackdowns That Lay Waste to CICO, was an absolute banger. The line “Gaze upon these arguments, ye mighty gym bros, and despair…” had me cackling. But beyond the sass, the research was rock solid. In our conversation, we break down some of the most devastating smackdowns against CICO and discuss which ones tend to make the most die-hard calorie counters short-circuit.

The takeaway? The “move more, eat less” doctrine is outdated and incomplete. It’s time for a more sophisticated conversation about metabolism that acknowledges the complexity of the human body rather than reducing it to a basic math equation.

LINKS

Science or Stagnation? The Risk of Unquestioned Paradigms – The first episode we challenged calories in, calories out (CICO) & mention Germ theory vs Terrain theory

The Farmer vs. The Banker

10 Smackdowns that lay waste to CICO

3 Times I Gained Weight on Keto

Gary Taubes Substack articles

Emotional Hijacks & Nutritional Hacks: Unveiling the🧠Amygdala’s Secrets ⁠

The Dissolution of the Nutrition Science Initiative

Obesity and Starvation Found Together

The Influence of Religious Movements on Nutrition

Why Challenging Beliefs Feels Like a Personal Attack—And Why It Shouldn’t

The Biggest Loser Study-The metabolic consequences of extreme dieting & the weight gain rebound effect

Posted on in carbs, challenges, dietculture, disorderedeating, exercise, fitness, fitnessjourney, health, holistic health, hormones, hypothyroidism, masterthebasics, metabolism, misinformation, nuance, nutrition, nutritionalscience, physiology, podcast, science, self-help, socialmedia, veganism, vegetarianism, weightloss, wellness

The Real Story Behind Nutrition Research: Unpacking ‘Statistical Significance’

What You Need to Know About Risk and Bias

If you’ve ever been confused by conflicting diet headlines, you’re not alone! Nutrition research aims to help us understand how different foods impact our health, but the process isn’t always straightforward. From small sample sizes to biases and misinterpreted data, the field is full of challenges that can lead to mixed messages. Today, we’re breaking down the complex world of nutrition research, unpacking what it really tells us, what it doesn’t, and how we can read between the lines to make sense of it all.

This is a complex topic, especially when it comes to understanding terms like absolute and relative risk, which can often be confusing without a visual, so be sure to scroll along as you listen!

Let’s dive in!

I recently sat down with Jacqui, a passionate advocate for empowering women to understand and support their bodies at every life stage. Our conversation was deeply insightful, particularly as Jacqui highlighted the importance of critically assessing nutrition research, an area she’s worked in for years. From her early love for nutrition labels to her background in bio-nutritional statistics and clinical trials, Jacqui’s journey has led her to focus on prenatal research and nutrition that fosters development.

Throughout our interview, Jacqui stressed the need for a more nuanced approach when it comes to nutrition science, pointing out how certain research methodologies and common misinterpretations can lead us astray.

1. The Pitfalls of Food Frequency Questionnaires (FFQs)

One of Jacqui’s key points was the reliability—or lack thereof—of Food Frequency Questionnaires (FFQs), a tool frequently used to assess dietary habits. FFQs often rely on participants’ memory, which can be imprecise and subjective.

Jacqui shared her firsthand experience collecting FFQ data and witnessing how confused participants often were when asked to recall what they ate. This variability in data collection can significantly impact the accuracy of nutritional studies, making it difficult to draw reliable conclusions about diet and health.

FFQs, though commonly used in research, often do not capture the full complexity of individual diets. This leads to inaccuracies in studies that can misguide dietary guidelines and public health advice. Jacqui emphasized that this is a critical issue because it directly affects how we understand nutrition and the effectiveness of dietary recommendations.

Read more here

2. Understanding Relative Risk vs. Absolute Risk in Nutrition Headlines

Nutrition studies often grab attention with sensational headlines, particularly when they report relative risks. Jacqui explained how a “33% increase in risk” can sound alarming, but in many cases, it doesn’t reflect the real picture. The key issue here is the difference between relative risk and absolute risk.

  • Relative risk refers to the increased risk of a particular outcome in one group compared to another. While this sounds important, it can be misleading without context. For example, a small increase in relative risk might not translate to a significant increase in your actual chance of experiencing that outcome.
  • Absolute risk, on the other hand, tells us the actual probability of an event happening.

Jacqui stressed the importance of recognizing this distinction when reading nutrition headlines.

A 33% increase in relative risk might sound alarming, but when we examine the absolute risk, the actual impact could be much less significant. Understanding this distinction helps consumers interpret research with greater accuracy, preventing them from falling for misleading headlines.

  • Swipe through examples here!

Review Jacqui post here to learn more!

3. The Problem with ‘Statistically Significant’ Results

The term “statistically significant” often sounds impressive, but Jacqui warned that it’s not always a reliable indicator of a meaningful finding. In nutritional research, a statistically significant result means that the data supports a specific conclusion beyond what could be expected by chance. However, Jacqui compared this to winning a small lottery: just because the result is statistically significant doesn’t necessarily mean it’s practically important.

In many cases, results that are statistically significant may not have a meaningful or clinically significant impact on real-world outcomes. For example, a study might show a statistically significant difference in health markers between two groups, but the actual difference might be so small that it doesn’t matter in terms of improving health.

When encountering results labeled as statistically significant, Jacqui advised readers to take a step back and ask: Is this result meaningful in the real world, or is it just a statistical fluke?

4. Why Nutritional Research Seems Contradictory

Another fascinating part of our conversation focused on the reasons why nutritional research can often feel contradictory. Jacqui pointed out that factors like small sample sizes, observational study designs, and various biases can skew the outcomes of studies. These variables contribute to conflicting opinions and conclusions in the field of nutrition.

Moreover, biases—whether financial or ideological—can shape the results of studies and the way findings are interpreted. For instance, when a study is funded by a food company, the results might be more favorable toward the products of that company, consciously or unconsciously.

Jacqui encouraged listeners to develop a critical eye when reading nutrition studies. Instead of accepting conclusions at face value, she suggested asking questions like: What’s the sample size? Who funded the study? What biases could influence the results?

5. How to Approach Nutrition Research as an Informed Consumer

So, how should we navigate the sea of nutrition research to make informed decisions about our food? Jacqui’s advice is simple yet powerful: approach nutrition research with a critical mindset.

Here’s how to do it:

  • Look beyond the headlines: Understand the difference between relative and absolute risk and question whether the findings are clinically significant.
  • Question study design: Be wary of studies with small sample sizes or those that rely on self-reported data, like FFQs. Also, consider the biases that may influence results.
  • Seek balanced perspectives: Look for research that examines multiple viewpoints and is not influenced by financial or ideological pressures.

Jacqui’s passion for empowering women through nutrition, particularly prenatal research, shines through in her work. By shedding light on the limitations and complexities of nutrition research, she offers us a much-needed roadmap to make informed decisions about our health. Whether you’re navigating the confusion of wellness trends or simply trying to understand what’s truly healthy, Jacqui’s insights can help us all approach nutrition with more clarity and skepticism.

Want more insights from Jacqui? Follow her on Instagram, where she shares practical advice and challenges the latest trends in wellness.

Learn more about Jacqui

Work with Jacqui: https://www.wellnesswithjacqui.co.za/contact 

The lazy cookbook https://www.wellnesswithjacqui.co.za/product-page/the-lazy-cookbook

Women’s health course: https://cominghometoyourself.thinkific.com/courses/coming-home-to-yourself

Stay curious, embrace skepticism, and keep tuning in!

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Untangling the Threads of Chronic Pain, Trauma, and Healing

How Emotional Trauma Contributes to Chronic Pain

If you had asked me a year ago why my body hurt so much—why my hips ached, my calves tightened with every step, or why even walking on the treadmill felt like a chore—I would have said it was from overtraining or poor posture. What I couldn’t articulate then was that my pain wasn’t just physical. It was a complex dance involving my nervous system, my fascia, and my body’s attempt to protect itself after years of unresolved trauma.

Our nervous system plays a fundamental role in chronic pain. When we experience physical or emotional trauma, our body reacts by creating a heightened state of alertness. Over time, these experiences are encoded in the nervous system as neurotags—clusters of physical, emotional, and cognitive memories that influence how we react to stress and pain. Chronic pain, I’ve learned, is often an echo of this activation. It’s not just about tight muscles or structural imbalances—it’s a survival mechanism trying to make sense of and respond to past trauma.

This is the story of how I’ve started to untangle it all, and how chronic pain, emotional wounds, and trauma are all intricately tied together in ways I never imagined.

The Connection Between Chronic Pain and Trauma

For years, I treated my body like a machine. During my bodybuilding days, I pushed through discomfort, ignored signs of overtraining, and celebrated soreness as a badge of honor. But what I didn’t understand then was how my nervous system was quietly keeping score.

Chronic pain, I’ve learned, isn’t just about tight muscles or structural imbalances—it’s a survival strategy. When we experience trauma, whether from overtraining, stress, or emotional wounds, our nervous system can get stuck in a heightened state of alertness. It’s like a smoke alarm that keeps going off, long after the fire has been extinguished.

Fascia, the connective tissue that surrounds every muscle and organ in our body, plays a fascinating role in this process. Fascia isn’t just structural—it’s sensory. It’s packed with nerve endings that communicate directly with the brain. When the body perceives danger (even subconsciously), the fascia can tighten, creating patterns of tension that mirror emotional or physical trauma. In my case, that tension showed up in my psoas muscles, my calves, and my lower back—all areas associated with safety and movement.

The more I explored these connections, the more I began to see that pain wasn’t random—it was a message from my body. And it was asking me to listen.

The Power of Neurotags: How Pain and Trauma Intersect

One of the most eye-opening concepts I’ve come across in my journey is the idea of neurotags—a term used to describe the brain’s way of organizing and processing sensory, emotional, and cognitive information. Neurotags are like maps of experiences that are built over time, creating an interconnected network of physical sensations, emotions, and thoughts that work together to form a response to stimuli.

Here’s the kicker: Chronic pain is often stored in these neurotags. When trauma occurs—whether physical, emotional, or psychological—it gets encoded in the nervous system as a pattern. These patterns are not just about the physical experience of pain, but also the emotions and thoughts tied to that experience.

When trauma is stored in the nervous system, it doesn’t just affect how we feel physically; it affects our entire emotional and cognitive landscape. For example, someone who has experienced physical trauma may also experience emotional flashbacks or cognitive distortions that are linked to that experience. These flashbacks are like sudden replays of past trauma, but they don’t just exist in the mind—they can show up physically in the body.

Neurotags, Emotional Flashbacks, and Chronic Pain

Think about it this way: When we experience a traumatic event, our nervous system reacts by encoding that event into a neurotag. This neurotag includes not only the physical sensations (like tightness, pain, or discomfort), but also the emotions (fear, anger, sadness) and cognitive patterns (thoughts like “I am unsafe” or “I am weak”).

Emotional flashbacks happen when the brain reactivates these neurotags, causing the body to respond as if the trauma is happening again. This is why someone with chronic pain may experience intense emotions that seem disproportionate to the physical sensations they’re feeling. The pain can trigger a flashback—a sudden, overwhelming re-experience of trauma that isn’t just mental but is felt deeply in the body.

In my case, the tension I experienced in my hips and lower back was a reflection of both the physical trauma of overtraining and the emotional trauma I had internalized from years of pushing myself too hard and ignoring my body’s signals. When my nervous system encountered stress, it activated these neurotags, making the tension and pain feel more intense and more pervasive. The more I resisted this pain or ignored the emotional connection to it, the worse it became.

How I’m Healing: Creating New Neurotags and Engaging the Vagus Nerve

Understanding neurotags has been revolutionary in how I approach my healing process. The key to healing, I’ve learned, is not simply “fixing” the physical pain but reprogramming the neurotags. This involves creating new patterns that support healing, safety, and relaxation.

One powerful way I’m rewiring my nervous system is by engaging the vagus nerve, the longest cranial nerve that plays a critical role in regulating the parasympathetic nervous system. The vagus nerve is like the body’s “brakes,” helping to turn off the fight-or-flight response and return the body to a state of calm. When activated, it encourages relaxation, emotional regulation, and recovery—exactly what my body needs as I untangle the tension stored in my fascia and nervous system.

Here’s how I’m starting to rewire my system:

Reconnecting with Joyful Movement:
I’ve reintroduced activities that make me feel alive, like walking in the garden or playing with my pets. These moments remind me that movement isn’t just about strength—it’s about freedom. By incorporating joyful, non-stressful activities, I’m helping to reinforce new neurotags that associate movement with pleasure and ease.

Reclaiming Safety Through Movement:
Instead of high-intensity workouts, I’ve shifted to gentle, functional exercises that strengthen my core and glutes while supporting my nervous system. Slow, mindful movements like glute bridges, bird dogs, and pelvic tilts have become my new best friends. These exercises not only build strength but signal to my nervous system that it’s safe to move.

Releasing Fascia with Love:
I’ve embraced somatic practices like gentle rocking, diaphragmatic breathing, and fascia-focused stretches to help release tension. These practices aren’t just physical—they’re a way of telling my body, “You’re safe now.” They help reprogram the neurotags associated with stress and trauma by sending a message of relaxation and calm.

Vagus Nerve Activation:
To support my nervous system’s recovery, I’ve incorporated practices that stimulate the vagus nerve, such as slow, deep belly breathing and humming. Breathing deeply into my diaphragm (focusing on long exhales) has been especially helpful in calming my body and signaling to my nervous system that it’s okay to relax. By consciously engaging my vagus nerve, I’m helping shift from the fight-or-flight response into a restorative state.

Rewriting Emotional Patterns:
Rewiring my nervous system also means rewriting my emotional patterns. This involves acknowledging the emotional flashbacks that arise when pain triggers old neurotags and consciously choosing to respond with compassion and self-care. Instead of reacting with fear or frustration, I’m learning to pause, breathe, and remind myself that I’m safe now.

What Chronic Pain Has Taught Me

Chronic pain has been a tough teacher, but it’s taught me lessons I wouldn’t trade for anything:

  • Your body is always on your side. Pain is a signal, not a punishment.
  • Healing isn’t linear. Some days, progress looks like resting instead of pushing.
  • Movement is medicine, but only when done with intention and love.

I share this journey because I know I’m not alone. So many of us carry the weight of trauma—both emotional and physical—in our bodies. And while the road to healing isn’t easy, it’s worth it.

If you’re navigating chronic pain, I want you to know this: Your body isn’t broken, and you don’t have to fight it. With the right tools, patience, and self-compassion, you can create safety, release tension, and rediscover the joy of movement.

I’m still on this journey, and I’d love to hear about yours. What has chronic pain taught you? How are you learning to trust your body again? Let’s keep this conversation going—because healing happens when we feel safe enough to share.

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Beyond the Before-and-After: The Truth About Social Media and Body Image

🎙️ Welcome back to Taste of Truth Tuesdays! This week, we’re diving deep into the fascinating and impactful world of body image and social media, guided by two incredible guests who bring evidence-based insights and a passion for accessibility in mental health research.

🧠 First, let me introduce Dr. Hannah Jarman, Ph.D., a trailblazer in psychology whose work sheds light on how we perceive ourselves in the digital age. Alongside her is the brilliant Ms. Claudia Liu, a Ph.D. candidate whose research explores the intersection of social media and body image. These two share a common mission: making complex research not just understandable but applicable in everyday life

Body image—it’s a term we hear often, but what does it really mean? At its core, body image is your perceptions, beliefs, feelings, thoughts, and actions related to your physical appearance. Think of it as your personal relationship with your body. Sounds simple, but in a world shaped by curated social media feeds and fitspiration photos, it’s anything but.

To ground our discussion, we’ll be exploring the four components of body image, starting with Perceptual Body Image—how you see yourself. Here’s the catch: the way you see your body often doesn’t match reality. It’s a perception distorted by negative self-talk and societal pressures. But awareness is the first step. Interrupting that loop of negative talk can help shift your perception toward something healthier.

Next, there’s Affective Body Image, which reflects how you feel about your body—your likes and dislikes. These feelings are deeply influenced by the media we consume, from TV and movies to social media trends like “fitspiration.” Here’s the thing: hating your body is not a prerequisite for change. Dissatisfaction and acceptance can coexist. Making intentional choices about what media you engage with can profoundly impact how you feel about yourself.

Then we have Cognitive Body Image, or the thoughts and beliefs you hold about your body. Ever heard someone say, “I’ll be happy when I hit my goal weight”? It’s a dangerous trap because happiness isn’t tied to a number on the scale. Chasing an external solution for an internal problem often leads to harmful patterns and a cycle of discontent.

2018: My leanest physique post-bodybuilding competitions. I sat here feeling self-conscious, convinced I looked ‘fat.’ It’s wild to look back and realize how much my mind distorted my reality.

When I look back at photos of myself at my leanest—whether it was during my bodybuilding competitions or soon after—I remember how uncomfortable I felt in my body even then. This always reminds me that body image isn’t actually about how your body looks; it’s about your relationship with your body and, ultimately, with yourself.

Finally, Behavioral Body Image—the actions we take based on our perceptions, feelings, and beliefs. When someone struggles with negative body image, they might engage in destructive behaviors like over-exercising, disordered eating, or social withdrawal.

Today, we’ll unpack these components with Dr. Jarman and Ms. Liu and dive into their groundbreaking research on the impact of social media and fitspiration on our body image. We’ll also share actionable tips to help you reshape your relationship with your body and your digital environment.

Get ready for an enlightening and empowering conversation. Let’s go!

Dr. Hannah Jarman, a research fellow at Deakin University in Melbourne, Australia, who specializes in body image, eating disorders, and the influence of media. Dr. Jarman’s interest in this field began when a young child in her life, around 5 or 6 years old, started expressing distress about her body, saying things like “I’m fat, I need to lose weight.” This was concerning not only because of the child’s age, but also because her family had a history of eating disorders. Recognizing the red flags, Dr. Jarman sought advice from a lecturer specializing in body image, which sparked her passion for research and intervention.

This led to her work on body image interventions in schools and later, a PhD on the impact of social media on adolescent body image and well-being. Dr. Jarman’s work continues to explore the critical intersection between media influence and body dissatisfaction, aiming to identify predictors and create effective prevention strategies for eating disorders.

Claudia, a final-year PhD candidate in Psychology at Melbourne University. Claudia’s research focuses on disordered eating, body image, and digital health—an emerging area in the field. Her passion for this work stems from her own personal experiences with disordered eating and negative body image during her younger years. Growing up in Southeast Asia, where thin ideals were heavily glorified, Claudia internalized these societal pressures, which led to unhealthy behaviors. Fortunately, she overcame these challenges, and this journey inspired her to pursue a PhD, hoping her research can provide insights and support for others facing similar struggles.

I’ve also seen in the data that children as young as 5 are struggling with negative body image, and I can really relate to Claudia’s experience. I, too, have struggled with disordered eating. I’ve enrolled in eating disorder therapy and have been given some of the most extreme programs, like having to eat the same meal plan six times a day for 12 weeks. The strictness of it led to binges, and it was clear that something wasn’t working.

Thank you to all the researchers out there, because while I don’t have a PhD, I did pursue a psychology certification as part of my continuing education for personal trainers. The more I worked with clients, the more I realized the connection between psychology and nutrition. Many of my clients came to me wanting to “lose weight”, but before we could even start thinking about that, we had to address underlying issues like under-eating, yo-yo dieting, and inconsistency. I had to teach them that they had to earn their right to diet, which was a difficult but crucial concept to stress. That’s when I knew I needed to learn more about psychology—it wasn’t just about the physical aspect but the mental and emotional work that had to come first.

Dr. Jarman adds, it’s so ingrained in our society, these ideals and these pressures and dieting. If you think about the people around you, how many—probably the majority, particularly of females, but also a lot of males—struggle with these issues and have unhealthy relationships with food or exercise or whatever it may be. These perfect ideals are supposedly so easy, and they should all be achieving them. But that’s absolutely right.

Men do have the pressure as well, like this big masculine look or the negative term of ‘dad bod.’ Men are also getting objectified or judged. So much of what the fitness industry sells is a psy-op. They’re just trying to sell you the idea that you can control this. It’s like in the religious world, where we have something called the prosperity gospel—‘If you do this, you’ll get God’s blessing.’ Diet culture plays the same tune: ‘If you do this, you’ll get that.’ It’s a deep psychological hook, tapping into our need for control. This need triggers dopamine, which reinforces these behaviors. Whether it’s following rigid fitness plans or religious dogma, it’s the dopamine hit that keeps us hooked. I appreciate you guys getting on here.

A little bit off-mic, season 2 was exploring breaking free from diet culture, body-neutral fitness, and focusing on performance-based goals. While you might see some changes in aesthetics, that’s just a bonus. The real focus is on getting stronger, improving blood markers, or simply walking every day. I’ve learned as a personal trainer that even when clients achieve their weight loss goals, it doesn’t always lead to a better body image or happiness. So, what is body appreciation, and why is it so crucial for mental well-being?

Body Appreciation

Claudia: “Yeah, I can take that one. So, body appreciation is basically a key or core positive body image concept that involves recognizing, valuing, and respecting the body for its functional capacity and its health, rather than how it looks. I know you mentioned that earlier on. So, it’s really about shifting the focus away from aesthetics and towards its functional capacity and functionality. Over the past 10 years, there’s been a surge in research showing that greater body appreciation is associated with a number of psychological outcomes—such as improved self-esteem, better quality of life, and overall emotional and physical well-being. Studies also show that body appreciation encourages people to adopt healthier, more flexible eating patterns, like intuitive eating. For these reasons, it’s been proposed as a potential protective factor against issues like body dissatisfaction, symptoms of disordered eating, and building resilience against societal pressures to fit unrealistic beauty standards. So, that’s kind of my interpretation of body appreciation and why it’s so important.”

Dr. Jarman: “I guess just adding to that briefly as well, I think the focus really is understanding that our bodies are wonderful. They do so much for us, and we get so caught up in how they look and the expectations in that area, that we forget how lucky we are to have a functioning body. OK, maybe you don’t like your arms or think they’re flabby, but you can hug your child or do all these incredible things that we just get so caught up in and forget. It’s about being able to take a step back and really think about and appreciate and value those things.”

You: “And also, I think body appreciation can go a level deeper for those who might be disabled or have lost certain abilities—maybe weren’t born with them, but have lost the ability to move in certain ways. That can be really difficult, because… But you can still find ways to appreciate the small things, like the sun on your skin. Or, maybe you can’t walk or hug your child like you once could, but there are still ways to appreciate the vessel that you dwell in, and that helps you interact with the world. That’s why I like body appreciation. It strips away a lot of those pressures and ideal body standards. And I think for fitness, it really… I don’t know what happened, if it’s always been poison, but wellness culture became so focused on looks. I was raised in the ‘90s—Jessica Simpson was considered fat. That slim, hair-thin ideal was pushed. And now, I’m almost 40—just crazy, that’s what I was raised with. The low-rise jeans…”

Hannah: “They’re back now, maybe just in Australia, but they’re back!”

You: “No, no thanks!” (laughter)

How Social Media Shapes Body Image and Eating Behaviors: Understanding Its Impact on Mental Health and Well-Being

Social media has become a double-edged sword in terms of its influence on our body image and eating behaviors, especially among young women. Dr. Hannah Jarman, a research expert in the field, sheds light on the complexities of this issue, drawing from the latest findings in the field.

Research consistently shows that social media tends to worsen our body image. It often leads to comparisons, where we measure ourselves against the seemingly “perfect” lives and bodies of others. This sense of inadequacy can drive us to want to change our appearance, often through unhealthy means, believing that losing weight or attaining a certain body ideal will bring happiness.

Dr. Jarman explains that while time spent online used to be the primary focus of research, recent studies have shown that the content we engage with plays a more significant role in shaping our mental health. Specifically, appearance-focused content—such as photo edits, filters, and comparison-driven posts—are more harmful than we might realize.

Interestingly, content that is perceived as “inspirational” can also contribute to this negative cycle. Instead of motivating positive behaviors, it can lead to feelings of pressure and shame, pushing individuals further away from the very practices meant to improve their well-being. Instead of encouraging exercise or body appreciation, these idealized portrayals often result in a sense of failure, making it harder to engage in self-care.

So, what can we do to become more aware of the impact social media has on our mental well-being? Dr. Jarman suggests that the first step is reflection. Being mindful of what we follow and consume online is essential. Are the accounts and content we engage with making us feel better or worse about ourselves? By being selective in our media consumption and actively avoiding harmful content, we can better protect our body image and mental health from the negative influences of social media.

Taking Control: How to Curate Your Social Media Feed for Better Body Image and Mental Health

While social media algorithms have a strong influence over the content we see, Dr. Jarman emphasizes that we do have some control over our feeds. The key lies in curating what we consume. If you find yourself comparing or feeling bad about your body after viewing certain content, it’s time to take action. Don’t hesitate to unfollow, hide, or block accounts that negatively affect your mental well-being. Instead, fill your feed with content that lifts you up—whether that’s accounts that make you laugh, reflect your hobbies, or celebrate your personal interests.

Another vital tool in reducing the harm of social media is social media literacy. Dr. Jarman encourages us to critically evaluate what we see: Who is posting this content, and why? Are they promoting a product or idea, and how realistic is what’s being presented? Developing these critical skills can help you navigate the often-misleading nature of social media, empowering you to consume content that truly adds value to your life, rather than contributing to unrealistic standards and comparisons.

By being intentional about what we engage with, we can protect ourselves from the detrimental effects of social media on body image and mental health.

Mindfulness in Social Media Consumption: A Personal Approach to Authenticity

Mindfulness is key when engaging with social media. As Dr. Jarman mentioned, it’s not just about the time we spend online, but how we feel when interacting with certain content. When consuming posts, take a moment to check in with yourself: How do you feel after reading this? Does it leave you feeling inspired, or does it trigger negative comparisons? Recognizing your emotional response is an essential step toward curating a healthier online experience.

Personally, I’ve chosen to operate from a place of transparency. I don’t monetize my content, push affiliate links, or promote products for profit. For me, it’s not about selling anything; it’s about sharing information and offering genuine value. I even make my strength training guide available for free to anyone who asks. Why? Because I want to be seen as an expert, but also as a normal, imperfect human. It’s about finding the balance between encouraging people to be open with their own journeys while demonstrating that vulnerability and authenticity are part of what makes us all human.

Dr. Hannah Jarman emphasizes that while fitspiration content can appear motivating, it may unintentionally harm individuals by focusing on unattainable ideals. She notes that before-and-after images, for instance, can imply that the person in the “before” image is unworthy, while the “after” version suddenly seems perfect. Instead, she suggests shifting the focus to how individuals feel, highlighting personal performance or other non-aesthetic milestones.

In response, I throughout the suggestion of fitness coaches adding cover photos to before-and-after images, which could serve as a “trigger warning” for those scrolling through. This small change could offer viewers the opportunity to engage more thoughtfully, especially if they have a tendency to be triggered by such comparisons.

Dr. Jarman agrees, emphasizing the importance of showcasing the entire journey—ups, downs, and all. She advocates for content that highlights authenticity, as it’s often a longer, non-linear process. By focusing on emotional growth, feelings of self-worth, and overall well-being, the goal shifts away from just numbers and aesthetics, promoting healthier perspectives on body image and wellness.

Claudia shares her personal journey with body image and disordered eating, revealing how following fitness influencers who idealized a specific body type negatively impacted her mental health. She explains how curating her social media feed by unfollowing these influencers and instead following those who emphasize strength and science-based training was transformative. This shift helped her focus on performance and appreciation for her body rather than aesthetics or calorie-burning, leading to a healthier and more sustainable approach to fitness and nutrition.

To wrap up, Dr. Hannah highlights the importance of accessible information and shares a resource for listeners: their social media accounts on Instagram and TikTok, The Well-Being Doctors (@the.well.being.doctors), which focus on making research on wellness and mental health easy to understand and implement. She encourages listeners to follow their content for practical tips and evidence-based guidance.

✨Let’s anchor in this transformative message: Your body is an instrument, not an ornament. Positive body image isn’t believing your body looks good; it’s knowing your body is good, regardless of how it looks. This quote from More Than a Body beautifully captures the essence of what we’ve explored today.

💡 The fitness industry often sets standards based on bodybuilding gurus and extreme aesthetics—standards appraised by critical judges or an audience that values visual perfection. But let’s be honest: the behind-the-scenes reality of preparing for these aesthetic ideals often includes extreme measures—severe dehydration, malnutrition, laxative and stimulant abuse, and emergency-level exhaustion. No legitimate doctor would ever recommend these tactics for health. They’re the opposite of health-promoting.

💪 Instead, let’s focus on experience and benefit, not being ornaments to be admired. Metabolic health, strength, and stamina are far more meaningful indicators of well-being than achieving a “perfect” appearance. When we prioritize function over aesthetics, we open the door to a new, more effective, and empowering way to experience health and fitness.

🚨 At first, the idea of letting go of weight goals or aesthetic ideals might feel like giving up on your body or your health. But the reality is, letting go of these pressures frees you to reconnect with your body in a way that truly serves you.

🌟 Your body is how you live, love, and experience the world. It’s the way you savor delicious food, dance to your favorite songs, feel the rain on your skin, and embrace the people you love. By focusing on what your body can do rather than how it looks, you can deepen your relationship with it and rediscover what health and fitness really mean for you.

🎙️ So, let’s commit to shifting our focus. Set goals rooted in function, experience, and well-being—not in unrealistic aesthetic ideals. Because when you change the way you think about your body, you’ll find the freedom to live more fully in it.

LINKS

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How to AVOID bad fitness advice

Navigating the Sea of Experts

In today’s digital age, it seems like everyone on social media is an “expert” in health, fitness, and nutrition. With so many voices claiming to have the answers, how can you tell what’s actually beneficial, what’s mediocre, and what might harm your progress? Let’s break it down and help you navigate this complex landscape.

Credentials Matter—But Don’t Get Fooled

While it’s important to consider credentials, they don’t guarantee good advice. Registered Dietitians, Certified Nutritionists, and certifications from organizations like ISSA, ACE, NASM, NCSF, AFFA, ACSM, NETA, and more can show that someone has taken the time to learn. However, even those with certifications can spread misinformation. We’ve seen firsthand how regulatory agencies can be captured by outside interests and how lobbying can influence what gets taught.

If you’re considering working with a coach or trainer, don’t hesitate to ask about their credentials. Slide into their DMs or ask in person: What do those letters behind your name mean?

Educated Recommendations: The “Why” and “How”

Your coach or mentor should have a clear understanding of the “WHY” and the “HOW” behind their recommendations. It’s not just about pushing a workout or diet plan—it’s about making sure you understand the reasoning behind every decision.

When they introduce something new to you, it shouldn’t feel like a sales pitch for their latest product. Instead, ask questions to dig deeper:

  • Why am I doing this?
  • How does this work?
  • What’s happening inside my body to promote these changes?
  • How will this help me achieve my goals while keeping me safe and healthy?
  • Can you teach this to me in another way so I firmly understand it?

These questions will not only help you grasp the concept, but they’ll also weed out anyone who can’t explain their reasoning. If they can’t give you a clear answer, it may be time to move on.

The Bottom Line: Trust Your Instincts

If something feels off, triggering, or harmful to you, trust your gut and ask questions. Don’t let flashy marketing, unrealistic promises, or a push to sell products convince you that something is right for you. Your body and health deserve the best, and that means getting information that is clear, evidence-based, and tailored to your needs.

Remember, the best fitness advice comes from someone who can explain, educate, and empower you, not someone who’s just looking to make a sale. Stay curious, stay skeptical, and don’t be afraid to ask the tough questions. Your fitness journey is too important to leave in the hands of someone who can’t back up their advice.

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Metabolism Myths: Why Dieting Fails

Let’s dismantle the myths, explore the facts, and learn how to stop fighting against your body and start working with it.

Welcome to Taste of Truth Tuesdays—where we challenge the quick-fix culture, dive deep into the science, and find practical ways to take care of our bodies and minds. Today we’re tackling a hot topic: weight loss—or more accurately, fat loss—and why I preach the mantra: “You’ve got to earn the right to diet.”

Our culture is obsessed with weight loss—seriously, it’s everywhere. It’s in magazine headlines, social media posts, and those cringe-worthy commercials promising “30 pounds in 30 days!”

But here’s the deal: when we talk about weight loss, what most of us really want is fat loss. And that’s a critical distinction. For example, when we discussed in our opening episode about Ozempic, some people using the drug experience muscle loss and lower bone density, increasing the risk of injury—especially for older adults. So, losing “weight” can mean losing muscle, water, or even bone density—not exactly what we’re aiming for, right?

Before diving into dieting strategies, let’s start with the fundamentals: metabolism, daily energy needs, and why chasing fat loss without preparation often backfires.

Understanding Metabolism and Energy Needs

First, to break down the metabolism, let’s chat about your Total Daily Energy Expenditure—TDEE, for short. This is the total amount of energy (aka calories) your body burns in a day. Think of it like your budget: how much energy you’re spending to stay alive, digest food, and live your life.

Here’s what makes up your TDEE:

  • 1. Resting Metabolic Rate (RMR)
    • This is your body’s baseline energy burn—the calories you need just to breathe, pump blood, and stay alive.
    • Body size & muscle matter: More muscle means burning more calories, even when you’re chilling on the couch.
    • Age matters too: As we age, we lose muscle and, unfortunately, burn fewer calories. But guess what? It’s never too late to hit the weights and change that!
  • 2. Thermogenesis
    • This is the heat your body produces to maintain a stable temperature. It also includes the Thermic Effect of Food (TEF)—the energy required to digest, absorb, and store the food you eat. About 10% of the calories you consume go toward this process, proving that even digestion is hard work!
  • 3. Physical Activity
    • This includes both Exercise Activity and Non-Exercise Activity Thermogenesis (NEAT)—everyday movements like walking, housework, thinking, carrying groceries, or even fidgeting. NEAT can make up 15% of your TDEE, while intentional exercise typically contributes around 5%. Never underestimate the power of a good walk!

Fat Loss ≠ Weight Loss

Here’s the thing: your body isn’t a spreadsheet. It doesn’t see your calorie deficit and say, “Oh great, let’s burn fat!” Instead, your body adapts to survive. When you cut calories too hard or for too long, your body gets the message: famine alert! It starts conserving energy and prioritizing survival.

The result? You feel tired, your hair starts thinning, your period might disappear, and fat loss grinds to a halt. This is called metabolic adaptation, and it’s a feature—not a bug. Your body’s goal is survival, not helping you fit into your old jeans.

The Metabolic Aftermath – Lessons from The Biggest Loser

Let’s get into the nitty-gritty science of why extreme dieting is a metabolic disaster waiting to happen. Remember the Biggest Loser study we teased in the first episode of this season? Well, buckle up because we’re about to unpack it further.

To recap: contestants on The Biggest Loser followed an intensely restrictive protocol. They ate roughly 1,200 calories per day and worked out like machines—90 minutes of intense exercise six days a week, sometimes up to five or eight hours daily, according to some contestants. Their grocery lists? Approved by their trainers, and dominated by so-called “Franken-foods” like fat-free cheese and energy drinks. The result? Drastic weight loss during the season. But the aftermath tells a much darker story.

The Study: What Happened Post-Show?

In 2015, six years after their stint on the show, researchers revisited the contestants. By then, they’d regained about 70% of the weight they lost—but their metabolisms didn’t bounce back. In fact, their resting metabolic rate (RMR) was still burning 700 fewer calories per day than when they first started the show. That’s 500 calories less than predictive equations would expect based on their regained body weight. This is a huge deal.

Participants also lost 25 pounds of lean mass during the filming of the show. They did regain about 13 pounds of it, but their RMR didn’t increase accordingly. Usually, regaining lean mass helps boost your metabolism, but not for these contestants. Their bodies were still in “conservation mode.”

Why? Because extreme calorie deficits and grueling exercise regimens wreak havoc on your body’s hormonal systems:

  • Leptin, the hormone that signals fullness and regulates energy expenditure, plummeted during the show. After contestants regained weight, leptin levels rebounded, but their RMR didn’t follow suit. Normally, these two rise and fall together, but the link was severed.
  • These metabolic adaptations weren’t just temporary—they lingered years later, showing that the body doesn’t easily forgive extreme restriction.

What Does This Mean for Us?

Many people think fat loss is all about willpower or psychological resilience. But as this study shows, extreme dieting fundamentally changes your physiology. Your body isn’t just sitting idly while you slash calories; it’s actively fighting back to keep you alive. Once that metabolic “check engine” light goes on, calorie restriction becomes far less effective than it was at the start. This is why dieting feels so much harder over time.

The Cost of Chronic Dieting

The Biggest Loser study highlights the long-term consequences of metabolic adaptation, a normal bodily response to extreme or chronic dieting. Here’s what can happen:

  • Disrupted leptin and ghrelin levels, which throw off hunger and satiety cues.
  • Upregulated adrenal activity and downregulated thyroid and reproductive hormones, leading to weight-loss resistance, missed periods, hair loss, and constant coldness.
  • Loss of muscle mass, which lowers your RMR and makes it harder to maintain fat loss.

This is why I preach: You’ve got to EARN THE RIGHT TO DIET!

Coaching Clients Out of the Yo-Yo Cycle

When new clients come to me, fat loss is often their top goal. But most have already been through cycles of yo-yo dieting, binge eating, and sporadic exercise routines. Many are already in a metabolically downregulated state without realizing it.

Instead of diving into another calorie deficit, we work on stabilizing their foundation first.

  • We focus on sustainable habits: consistent workouts, balanced meals, and a healthier relationship with food.
  • We optimize metabolism through resistance training, proper nutrition, and enough recovery.
  • We work on mindset: reframing negative self-talk, building body confidence, and learning to appreciate progress beyond the scale.

Once we’ve mastered these basics, a fat-loss phase—if desired—becomes a healthier, more effective process.

Your Body Isn’t Broken—It’s Adaptable

The takeaway here? Our bodies are designed to survive famines, not crash diets or “shredding for summer.” You can still have aesthetic goals, but you need to respect the incredible adaptability of your metabolism. By avoiding extremes and building metabolic efficiency, you can achieve your goals without wrecking your long-term health.

Let’s dive into the sneaky sneaky metabolic red flags—the subtle, often-overlooked signs that your metabolism is waving a caution flag without setting off obvious alarms. Here are a few that might fly under the radar:

1. Digestive Woes

  • Persistent constipation, bloating, or irregular bowel movements. These can indicate sluggish digestion linked to metabolic slowdown, as the body conserves energy by slowing non-essential functions.
  • Feeling too full or nauseous after small meals, which could signal a dysregulated gut-brain connection from chronic stress or extreme dieting.
  • How you can start addressing this:
    • Support your gut: Add fermented foods like kefir, sauerkraut, or kimchi for probiotics. Pair these with fiber-rich prebiotics (think asparagus, oats, and onions).
      Ease into meals: Practice mindful eating—slow down, chew thoroughly, and avoid distractions to help your digestion catch up.

2. Resting Heart Rate Changes

  • Lower-than-normal resting heart rate (Sudden spikes in heart rate during light activity could mean your body is stressed and overcompensating.
  • How you can start addressing this:
    • Monitor stress: Incorporate daily relaxation practices like deep breathing, yoga, or meditation to keep your nervous system in check.
    • Increase electrolytes: Boost potassium (bananas, avocados) and magnesium (almonds, spinach or supplements) intake for better heart regulation.

3. Skin and Nail Changes

  • Dry, flaky skin or increased sensitivity to cold due to impaired circulation.
  • Vertical ridges or brittleness in nails, signaling nutrient deficiencies like iron or biotin depletion.
  • How you can start addressing this:
    • Prioritize nutrient-dense animal foods: Incorporate foods like beef liver (rich in vitamin A and zinc), pasture-raised egg yolks, and grass-fed butter for skin elasticity and nail strength.
    • Collagen and gelatin: Include bone broth or collagen-rich cuts like oxtail and shanks to support skin, hair, and nails from the inside out.
    • Omega-3s from wild-caught fish: Salmon, mackerel, and sardines are excellent for reducing inflammation and promoting healthy skin.
    • Hydration through broths: Instead of plain water, hydrate with mineral-rich broths or herbal teas to balance electrolytes and nourish your body.

4. Random Muscle Cramps or Twitches

  • Could be a result of electrolyte imbalances from overexercising or undereating.
  • How to start addressing this:
    • Balance electrolytes: Add a quality electrolyte supplement, especially if you sweat a lot during workouts.
    • Stretch + magnesium: Use stretches and add magnesium glycinate or citrate before bed to reduce cramps.

5 Brain Fog and Forgetfulness

  • Struggling to focus or experiencing slower mental processing, which can result from inadequate glucose availability or dysregulated cortisol levels.
  • How to start addressing this:
    • Fuel your brain: Don’t fear carbs—opt for slow-digesting options like sweet potatoes or quinoa. Pair them with protein and fats for sustained energy.
    • Blood sugar balance: Keep meals consistent in timing and composition (protein + fat + fiber) to avoid crashes.

6. Reduced Appetite

  • Wait, what? Yes! A suppressed appetite after prolonged dieting is a sneaky sign of a dampened leptin response, your body’s way of conserving energy.
  • How to start addressing this:
    • Eat smaller, nutrient-dense meals: Focus on foods that pack a punch like eggs, nuts, and Greek yogurt to avoid overwhelming your system.
    • Gentle refeeding: Gradually increase calories, especially from whole, unprocessed sources, to rebuild your body’s trust. (We talk about this further down in the blog!)

7. Waking Up Exhausted

  • Even after a full night’s sleep, waking up feeling like you didn’t rest at all can be due to poor recovery from stress or disrupted sleep stages (thanks, cortisol and ghrelin!).
  • How to start addressing this:
    • Improve sleep hygiene: No screens an hour before bed, a dark room, and consistent bedtime routines can work wonders.
    • Focus on protein at breakfast: A high-protein breakfast (30-40g) stabilizes cortisol and sets you up for better energy.

8. Dull Libido or No Interest in Sex

  • A metabolic system that’s in survival mode often deprioritizes reproduction.
  • How to start addressing this:
    • Check hormones: Get labs done to check for imbalances in thyroid, sex hormones, or cortisol.
    • Increase zinc: Shellfish, beef, and pumpkin seeds are great for boosting hormones like testosterone.

9. Random Injuries or Slow Healing

  • Susceptibility to injuries like strains or joint pain, and delayed recovery from workouts or cuts, hinting at insufficient energy and nutrients for repair.
  • How to start addressing this:
    • Focus on anti-inflammatory foods: Fatty fish, berries, and leafy greens can help repair tissue.
    • Scale back intensity: Opt for lighter workouts until your body starts feeling strong again.

These subtle signs don’t scream “your metabolism is broken!”—but together, they can whisper it pretty loudly. 

So, finally, what do I mean when I say, “Earn the right to diet”?

We are now talking strategy. Nutrition isn’t a one-size-fits-all, all-the-time thing. It’s seasonal, just like nature.

  • Maintenance Season: Focus on balance and consistency.
  • Fat Loss Season: Create a calorie deficit strategically and temporarily.
  • Reverse Dieting Season: Slowly increase calories post-diet to avoid rebound weight gain.

This approach, called nutritional periodization, prevents the long-term damage we’ve seen in extreme dieters (ahem, Biggest Loser contestants). Instead of burning out your metabolism, you give your body time to adapt and recover.

Nutritional Periodization: The Real Secret Sauce

Timelines for nutritional periodization will vary depending on the person, but the framework is a progressive process. It involves:

  • Gradually increasing calories to support your metabolism.
  • Shifting fitness priorities from cardio-heavy routines to strength-focused programming that builds muscle and improves body composition.
  • Reviving your mindset to understand that fat loss does not automatically mean a better body image or more happiness.

Now, let’s talk about maintenance—the often-overlooked MVP of this entire process.

The Maintenance Window: The Ultimate Flex

Most people gloss over maintenance because it’s not glamorous. There’s no scale-dropping dopamine hit or big “reveal.” But here’s the truth: maintenance is where the magic happens.

  • It’s where you rebuild your metabolism, so when you eventually do enter a fat loss phase, your body responds the way you want.
  • It’s where you master the “basics” (which, by the way, aren’t easy): meal prep, consistent workouts, and stress management.
  • It’s where you cultivate a relationship with food that isn’t all-or-nothing.

Let me share a story to illustrate this:

The Client Who Wanted It Harder

A client came to me desperate to lose weight. She was frustrated with her stomach area and hated the way her clothes fit. I got it. Her pain was real. Her goals were valid. But as we talked, it became clear there was a bigger picture:

  • She had a shoulder injury that limited her workouts.
  • She struggled with GERD, a digestive issue worsened by stress.
  • She was so busy managing her job that she’d forget to eat or rely on takeout for meals.

She was eating roughly 1,400–1,700 calories a day—barely enough for a toddler, let alone a busy adult who wanted to lose weight. Most fat loss programs will have the client start by cutting 15–20% of their total daily intake– from that would’ve been impossible to sustain and would’ve made her health even worse.

I explained this to her. We needed to focus on foundational habits first:

  • Improving digestion by reducing stress and eating whole, nutrient-dense meals.
  • Packing her own lunches instead of relying on fast food.
  • Building strength in the gym without aggravating her shoulder.

About six weeks in, she hit me with this: “This needs to be harder. If it were harder, I’d be doing it.”

I was floored. She was so used to crash diets and extreme programs that not suffering felt wrong to her. I realized we weren’t aligned in values. I told her:

“There are plenty of coaches who will take your money and throw you into a calorie deficit, but that’s not how I practice. I’m about health first, and I won’t compromise on that.”

Why Maintenance Matters

This is exactly why earning the right to diet is critical. If you can’t master the basics in maintenance—like fueling your body properly, managing stress, and being consistent—then making it harder by cutting calories and ramping up exercise will only set you up for failure.

Maintenance is a big deal because it prepares your body and mind for success when the time comes for a fat-loss phase. It’s not just about burning calories; it’s about building a life you can sustain.

If you’re thinking, “This sounds too slow,” remember:

  1. Your body adapts to chronic dieting as a survival mechanism.
  2. Maintenance isn’t a punishment—it’s freedom.
  3. When done right, fat loss becomes easier, healthier, and more effective later.

IN CLOSING! Health First, Always

To wrap this up, I want you to remember one thing: fat loss can be a goal, but it should never come at the expense of your health. By focusing on metabolism, hormones, and habits first, you’re setting yourself up for sustainable success.

A HOLISTIC REBOOT STRATEGY

  1. Reverse Diet Smartly: If you’ve been in a calorie deficit for too long, increase calories by 50-100 per week, focusing on whole, nutrient-dense foods.
  2. Lower Exercise Volume Temporarily: Shift to resistance training 3-4x per week, and sprinkle in restorative activities like walking or Pilates.
  3. Micronutrient Check: Get a blood test to address any vitamin or mineral deficiencies—common culprits are iron, B12, and vitamin D.
  4. Track Baseline Metrics: Keep an eye on resting heart rate, body temperature (shouldn’t be too low), and energy levels to monitor progress. What is biofeedback and why is it so important?
  5. Patience: You didn’t get here overnight, and reversing these adaptations will take time. Celebrate small wins along the way!

The key is sustainability. Think of this as a long-term investment in metabolic health, not a quick fix.

If you enjoyed this episode, share it with someone who’s caught in the cycle of dieting frustration. Let’s help them break free and find a better way forward.

Posted on in brainfog, brainhealth, carbs, dietculture, digestion, exercise, fitness, goal setting, gratitude, guthealth, health, holistic health, hormones, hypothyroidism, masterthebasics, mental health, mentalhealth, metabolism, mindset, newyeargoals, nuance, nutrition, nutritionalscience, physiology, podcast, resilence, science, self-help, stress, thyroid health, weightloss, wellness

Understanding Metabolic Health: The Role of Temperature and Pulse

How to Use Temperature and Pulse for Metabolic Health Insights

In the summer of 2020, my health began to take a dive. Years of chronic dieting, over-exercising, negative self-talk, and hormonal birth control were taking their toll. I was eating next to no carbs, minimal sugar, low fat, no dairy, and only lean protein. I was working out six days a week, doing hours of cardio, and feeling terrible physically, mentally, and emotionally. Hypothyroid and adrenal symptoms began to emerge. It was clear my lifestyle was working against my physiology. My metabolism felt ‘broken’ or ‘slow,’ but in reality, I was undernourished and overstressed.

Initially, I started tracking basal temperature but did not include resting pulse rates. At the time, my average temperatures were 96.5°F, and my pulse was 44 bpm. Discovering the “pro-metabolic” community introduced me to the research of Dr. Ray Peat and Dr. Broda Barnes, and it changed my perspective.

According to Dr. Raymond Peat, a well-nourished, healthy human should have a resting pulse of 85+ beats per minute. A high resting pulse (in the absence of stress) indicates good metabolic health and a strong ability to repair. This counters mainstream advice, which often celebrates a low resting heart rate as a marker of fitness.

Why Temps and Pulses Matter

Your thyroid acts as your body’s thermostat, controlling metabolism. Metabolism is the sum of all biochemical reactions in the body—essentially, the rate of energy production in the cells and the speed of bodily processes. Body temperature reflects metabolic activity, and people with underperforming thyroids often have low basal body temperatures.

Tracking basal body temperature and resting pulse provides insights into your thyroid and metabolic function:

  • Basal body temperature can indicate if ovulation has occurred, reflecting progesterone production (a pro-thyroid hormone).
  • Resting pulse shows how well your body is utilizing nutrients and oxygen.
  • Tracking post-meal temperatures and pulses helps identify stress responses and metabolic efficiency.

How to Track Temps and Pulses

To get accurate and actionable insights, follow these steps: Log your readings daily to identify trends over time. Note factors like stress, sleep, meals, and menstrual cycle phases that might influence your results.

  • Choose the Right Thermometer
    • Use a digital thermometer with a quick response time and high accuracy.
    • Glass basal thermometers are also effective but require more time to measure.
  • Measuring Basal Temperature
    • Take your temperature first thing in the morning, immediately after waking, and before getting out of bed.
    • Place the thermometer under your tongue for the most reliable reading. Avoid using armpit readings as they can be less accurate due to environmental factors.
  • Measuring Resting Pulse
    • Use a wearable device, like a fitness tracker, to measure your resting pulse overnight or immediately upon waking.
    • Alternatively, place your index and middle fingers on your wrist or neck to manually count beats for 60 seconds.
  • After Meals
    • Check your temperature and pulse 30-40 minutes after breakfast. These should gently rise after eating, as food lowers stress and generates heat. If they drop, it may indicate elevated stress hormones upon waking.
  • Track Afternoon Readings
    • Record your temperature and pulse between 1-3 p.m. when your body’s temperature should naturally peak.
  • Use a Tracking App or Journal

Questioning the Mainstream Narrative

The Mayo Clinic states: “Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.”

But is a low resting heart rate truly beneficial? Evidence suggests otherwise. Thyroid health—the thermostat of the body—plays a crucial role in metabolism. A sluggish thyroid often correlates with lower body temperatures and slower heart rates, indicators of reduced metabolic function.

Why Temperature and Pulse Matter

Metabolism refers to the sum of all biochemical reactions in the body. It’s essentially the rate of energy production at the cellular level—the speed at which your body processes and utilizes energy. Your body temperature is a reflection of this activity. People with under-functioning thyroids tend to exhibit low basal body temperatures and slower pulses, which can indicate:

  • Low thyroid function
  • Inflammation
  • Suppressed immune function
  • High stress
  • Estrogen dominance

In contrast, a warm body is linked to better immune function, efficient digestion, reduced inflammation, and overall metabolic health.

How to Track Temperature and Pulse

Tracking these metrics throughout the day provides invaluable insights into your metabolic health:

  • Upon Waking:
    • Follicular Phase: 97.2-97.8°F
    • Luteal Phase: 98.6°F
    • Resting pulse: 75-90 bpm
  • After Breakfast:
    • Temperatures and pulse should gently rise after meals. Food lowers stress and generates heat. If your numbers drop, it may indicate falsely elevated waking temps due to stress hormones like cortisol.
  • Afternoon:
    • Temperatures should peak between 1-3 PM.

What Your Numbers Reveal

  • Higher temp and pulse (in the absence of stress): Optimal metabolic function
  • Normal temp and higher pulse: Active stress response
  • Lower temp and lower pulse: Chronic stress and metabolic suppression
  • Normal temp and lower pulse: Chronic stress or low thyroid function

How to Optimize Your Numbers

If your temperature and pulse rates aren’t within optimal ranges, consider the following steps:

  1. Prioritize bioavailable protein: Aim for at least 100 grams per day.
  2. Eat enough calories: 1,800-2,000+ per day, depending on individual needs.
  3. Include digestible carbs: At least 150 grams daily (e.g., honey, maple syrup, fruit, root vegetables).
  4. Pair carbs with protein: Avoid “naked carbs” to stabilize blood sugar.
  5. Focus on anabolic exercise: Build muscle with strength training to boost metabolism.

Why This Matters

Using temperature and pulse as tools, you can:

  • Monitor how well your body utilizes energy.
  • Evaluate recovery from exercise.
  • Gain insights into hormonal balance (e.g., progesterone production and ovulation).
  • Identify the impacts of stress on your physiology.

Final Thoughts

Key Takeaways By regularly monitoring your temps and pulses, you can uncover patterns and make adjustments to optimize your thyroid and metabolic health. These small, daily practices provide powerful insights into how your body is functioning and what it needs to thrive.

Healing is never a final destination; it’s an ongoing journey. Over time, I’ve seen significant improvements in my metabolic markers. My overall body temperature has risen to 97.6–98.1°F, and my resting pulse is now around 70 bpm—much better than where I started. This progress has required me to embrace a larger body size than what traditional “fit fam” culture promotes, but it has been worth it. Prioritizing healing and hormone rebalancing has provided my body with the sense of safety and stability it needed to thrive.

To read more about the doctor that pioneered these tests grab the book called Hypothyroidism: The unsuspected illness by Dr. Broda Barnes

✌🏼Looking for more support navigating your cycle with fitness & nutrition? Check out my FREE guide & pro-metabolic strength training guide available for purchase!

LINK to apply for 1:1 coaching ❤️

Sources 👇🏻

PMID: 28740582
PMID: 26792255
Dr. Ray Peat

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Ditch the Quick Fix: Building Habits That Actually Stick

Reframing the New Year: Rejecting Quick Fixes for Sustainable Growth

Welcome to Season 3 of Taste of Truth Tuesdays! 🎉 We’re kicking off with a bang, diving deep into a topic near and dear to my heart. After two decades in the fitness industry, I’ve got some game-changing insights, tips, and no-nonsense truths to share. You won’t want to miss a single minute of today’s episode💪✨

The New Year is here, and you’ve probably seen the tidal wave of ads pushing detoxes, cleanses, and resets. Let me stop you right there: NO, you do NOT need a detox, cleanse, or reset after the holidays.

When I say, “quick fix,” what comes to mind? Maybe it’s a detox tea promising to cleanse your system, a miracle shake that claims to replace your meals, or even the latest pharmaceutical weight-loss drug like Ozempic, used off label and hailed as the “solution” to stubborn fat. Quick fixes thrive on our desperation for immediate results. They’re marketed as shortcuts—whispering, “This will solve all your problems,” no patience or hard work required. 🫣

But here’s the hard truth: quick fixes rarely fix anything. Whether it’s a detox, a cleanse, or a medication designed to suppress your appetite, they often bypass the root causes of your concerns. They don’t teach you how to nourish your body or rebuild a healthy relationship with food. Instead, they slap a band-aid on symptoms while creating long-term consequences for your metabolism, hormones, and mental well-being.

Take Ozempic, for example. While it’s been touted as a “miracle” weight-loss drug, there are some serious health warnings that aren’t always front and center. As with significant weight loss in general, some people using these drugs experience muscle loss and lower bone density, increasing the risk of injury—especially for older adults.

In animal studies, semaglutide (the drug behind Ozempic) has been linked to an increased risk of thyroid cancer, including medullary thyroid carcinoma. While we don’t yet know if this risk translates to humans, it’s something to be aware of—especially if you have a family history of thyroid conditions. And let’s not forget the FDA’s 2023 warning about potential intestinal blockage associated with these medications, although the evidence so far shows it’s more about slowed gastric emptying and vomiting mimicking an obstruction.

And here’s the kicker—while these quick fixes promise to reshape your body in a short period, they often come with a slew of side effects that are rarely discussed. The key to managing those risks? Pay attention to your diet, listen to your body, and stay hydrated. But I can’t help but wonder: is the price tag on this “quick fix” really worth it?

In my own journey, I repeatedly fell for these promises—from replacing real food with Smart Start cereal, to taking ephedra and green tea energy pills in high school, and in my 30s, chasing the next shake, cleanse, or some ridiculous holistic protocol that promised to transform my body overnight. Spoiler alert: it never worked the way I hoped, and sometimes, it made things worse.

Today, we’re pulling back the curtain on quick fixes, diving into why they’re so appealing, and exposing the truth about detoxes, cleanses, and even medications like Ozempic. Because your health deserves more than a shortcut—it deserves a sustainable, thoughtful approach rooted in a long-term sense of well-being.

Let’s start by breaking down the dangers of these so-called “solutions” and why they often cause more harm than good.

🚨 The Dangers of Detoxes and Cleanses

Let me start by sharing a bit about my personal experience with Isagenix, an MLM I was involved in for four years. Their program revolved around “shake days” and “cleanse days.” Shake days required replacing two meals with shakes, leaving you with just 1,200-1,500 calories a day. Cleanse days were even more extreme: 24-48 hours of intermittent fasting where you consumed only “approved” snacks—essentially glorified candies from their product line.

These cleanse days were touted as the secret to triggering autophagy, “cleaning up your cells,” and building muscle while shedding fat. But for me, the reality couldn’t have been further from the sales pitch. Instead of gaining energy, building muscle, or feeling cleansed, I experienced fatigue, hormonal disruptions, and a worsening relationship with food.

I want to clarify here: if you’re under the care of a well-educated, integrative professional who has run labs and prescribed a short-term liver cleanse or restrictive protocol tailored to your needs, this isn’t directed at you. I’m talking to the folks who, like me, were misled by the marketing tactics of supplement companies, MLMs, and Pinterest ads. These programs prey on our insecurities while delivering none of the promised benefits.

Here’s why these quick-fix detoxes and cleanses are more harmful than helpful:

They Deplete Your Energy Over Time

On those “cleanse days,” I often felt like I was running on fumes. Severely restricting food intake forces your body to pull from its energy reserves, leaving you fatigued, irritable, and unable to function optimally.
Over time, this restriction triggers metabolic adaptation, slowing down your metabolism to conserve energy. Instead of speeding up fat loss, it makes your body cling to every calorie it gets, making future weight management even harder.

They Disrupt Hormonal Health

My cleanse days wreaked havoc on my hormones. The lack of consistent nourishment interferes with thyroid hormone conversion and overactivated the adrenal glands, increasing cortisol production. Chronic high cortisol levels undermine immunity, energy, and mood.
For women, the risks are even greater. Prolonged restriction sends your body into survival mode, disrupting your reproductive hormones. I dealt with irregular periods, cold extremities, and even hair thinning—all signs that my body was prioritizing survival over reproduction.

They Create Nutritional Deficiencies

When you cut out food, you cut out nutrients. The shakes and supplements from Isagenix were marketed as “nutritionally complete,” but they couldn’t compare to the diversity and richness of whole foods. This reliance on synthetic supplements is not a sustainable way to meet your nutritional needs.

They Damage Your Relationship with Food

One of the most insidious effects of these programs was how they warped my relationship with food. By constantly restricting and “cleansing,” I lost touch with hunger cues and began seeing food as the enemy. At one point, my appetite diminished, which might sound like a win in hustle culture, but it was actually a red flag. Our bodies need food to fuel productivity, creativity, and overall well-being. Sacrificing health in the name of hustle isn’t the flex diet culture makes it out to be.

The Bottom Line

Programs like the one I was involved in sell you the illusion of health while delivering energy depletion, hormonal imbalance, and long-term damage to your metabolism. Sustainable growth comes from nourishing your body, listening to its needs, and rejecting the false promises of quick fixes.

If you’re considering a cleanse or detox, ask yourself: is this supporting my long-term health, or am I falling for a marketing gimmick? 

💡 What Your Body Actually Needs

Your body thrives on consistency, nourishment, and balance. That’s why the 365 Easy Challenge focuses on six foundational habits to create sustainable growth:

  • Gratitude – Build a positive mindset by reflecting daily on what you’re thankful for.
  • Digestion – Support your gut with mindful eating practices and nourishing foods.
  • Sleep – Prioritize restorative rest to boost energy and metabolism.
  • Mindset/Self Talk – By reframing, shift your mindset to approach challenges with resilience.
  • Stress Management & Nutrition – Balance your life and plate without extremes.

These habits aren’t about perfection—they’re about progress. You can join in any time and make this year about sustainable, steady growth. One phrase I often say often to clients:

“Slow is steady and steady is fast.”

Seven Things I Wish I Knew Sooner

In this episode, we’re tackling the first four lessons I wish I’d learned earlier in my nutrition and fitness journey. These are insights that can save you time, frustration, and even your health.

1. Extreme Diets Have Extreme Consequences

If you’ve ever thought, “I just need to cut calories harder,” let me stop you right there. Extreme diets may promise quick results, but they come with a hefty price tag on your body.

Research, such as the Biggest Loser Study (PMID: 27136388), reveals a major roadblock: metabolic adaptation. Your body isn’t wired for vanity; it’s wired for survival. When you restrict calories excessively, your body compensates to preserve energy—this can continue for years after the diet ends (PMID: 35729736).

Here’s what that looks like:

  • Calorie restriction becomes less effective over time.
  • Your metabolic rate slows down, making it harder to maintain or continue fat loss.
  • You feel frustrated, but it’s your body hitting the brakes, not your willpower failing.

Takeaway: Your body isn’t out to sabotage you; it’s protecting you. The solution? Nutritional periodization. Incorporate diet breaks, maintenance phases, and even reverse dieting to minimize these adaptations.

2. Restrictive Diets Wreck Hormonal Health

Chronic or yo-yo dieting isn’t just stressful for your mind—it’s a major stressor for your body. Prolonged restrictions can negatively impact your:

  • Adrenal system: Chronic stress triggers the HPA axis, increasing cortisol. While cortisol is essential in moderation, consistently high levels can negatively impact energy, mood, and immunity.
  • Thyroid: High stress interferes with TSH production and the conversion of thyroid hormones, which are vital for metabolism.
  • Reproductive hormones: Missing or irregular periods, hair loss, and constant coldness? These are signs your body isn’t feeling “safe” enough to prioritize reproduction.

Minimum body fat is necessary to maintain reproductive health, especially for women. Hormones like progesterone, critical for ovulation and metabolism, rely on nutrient availability and a sense of safety

Takeaway: Your body isn’t the enemy—it’s doing its best with the fuel and signals you’re giving it. Support your hormones by eating enough, maintaining balance, and avoiding extreme restrictions. PMID: 2282736

3. Exercise + Intermittent Fasting = Double Trouble for Women

Adding intense exercise to intermittent fasting might sound like a fast track to results, but for women, it’s a recipe for dysfunction. Here’s why:

Women’s bodies are highly sensitive to kisspeptin, a neuropeptide critical for reproductive and endocrine health. Diets like keto and intermittent fasting can disrupt kisspeptin production, leading to:

  • Endocrine dysfunction.
  • Menstrual irregularities.
  • Depression and increased abdominal fat (yes, the opposite of what you wanted).

Half of all active women aren’t eating enough to support basic functions, let alone training. The long-term impact? Impaired thyroid function, stalled muscle growth, and metabolic imbalance.

Takeaway: Women need nourishment, especially when training hard. Fasting and exercise together often do more harm than good, leaving your body stressed instead of thriving.

PMID: 29860237
PMCID: PMC4818825
https://doi.org/10.1038/s41574-020-0363-7
Dr. Stacy Sims

4. A Healthy Relationship with Exercise is Flexible and Fulfilling

Exercise is amazing for your body and mind, but even a good thing can become harmful when taken to extremes.

Exercise addiction is a compulsive engagement in physical activity, despite negative consequences. It often comes with:

  • Excessive rules and rigidity.
  • Feelings of shame before, during, or after workouts.
  • Withdrawal symptoms when unable to exercise.

In contrast, a healthy relationship with exercise is:

  • Flexible: It allows for variety in movement types and durations.
  • Fulfilling: It’s rooted in joy and self-care, not punishment or guilt.

Takeaway: The best kind of movement is the one that enriches your life, not rules it. Exercise should add value to your day, not take away from it.

✨ Let’s Leave Hustle Culture in 2024👋

Hustle culture says, “Eat less, work more, and sacrifice rest to succeed.” This mindset isn’t empowering—it’s exhausting. This year, let’s prioritize health over hustle and choose habits that energize rather than deplete.

The 365 Easy Challenge is here to help you make that shift. Whether it’s gratitude, better sleep, or balanced nutrition, these small steps add up to big changes over time.

Takeaway for 2025: This year, skip the detox and focus on what truly works: habits that honor your body’s needs, not a quick-fix fantasy. If you’re ready to embrace sustainable growth, join the 365 Easy Challenge and start building a foundation for lifelong health.

Easy 365 ChallengeDownload

It’s never too late to jump in—let’s grow together!

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The Hidden Tactics of Big Food and Big Tobacco

A Christmas Lesson in Gaslighting

As we gather around our holiday tables, indulging in sweet treats and sipping warm drinks, there’s something deeply unsettling happening behind the scenes of what we consume every day. A recent study has revealed something I find all too familiar: intimidation tactics used by industries like Big Tobacco, ultra-processed food companies, and alcohol sectors to bully and silence researchers, whistleblowers, and anyone challenging their agenda.

These industries have a long history of using misinformation, manufactured doubt, and emotional manipulation to protect their profits—and it’s not just limited to public health campaigns. This plays out in everyday conversations, too. It’s a pattern that many of us have experienced firsthand, especially those who advocate for healthier lifestyles and more transparency in what we put in our bodies.

A Christmas Paradox: Big Food’s Gaslighting & the Anti-MLM Pushback

This tactic—used by Big Food to discredit critics—reminds me of the way people are shamed or bullied for questioning processed foods or advocating for healthier diets. If you’ve ever pointed out the risks of sugary snacks or fast food, you’ve probably been labeled an extremist, a health-obsessed “wellness warrior,” or worse, a “purity culture” advocate. I can’t help but feel this is just another form of gaslighting, where we’re told that it’s worse to worry about the ingredients in our food than it is to consume those ingredients, even if they are known to contribute to chronic health conditions.

Ironically, this kind of manipulation is the same strategy Big Tobacco used for decades to muddy the waters around the health risks of smoking. And now, ultra-processed food companies are doing the same thing—distracting us from the very real, documented consequences of a poor diet.

Why We Need to Trust Ourselves, Not the Experts

What frustrates me is how the anti-MLM community often jumps on wellness advocates who want to clean up their diets for health reasons. While I agree that MLMs are a breeding ground for manipulation, this should not mean we ignore the very real need to question the food industry’s stranglehold on our diets and health. It’s vital to recognize that not all experts have your best interests at heart. Many of the mainstream recommendations we’re told to follow come from organizations or industries with questionable motives—whether it’s Big Pharma, Big Food, or Big Tobacco. These same industries have a long history of misleading the public, and many of their experts are bought and paid for by corporate interests.

Wanting to improve your diet to manage or reverse chronic health conditions shouldn’t be dismissed as obsessive or extreme. It’s a rational, self-preserving choice that empowers you to take control of your health, even when the mainstream narrative tells you otherwise.

Unwrapping the Truth This Holiday Season

This holiday season, let’s unwrap a new perspective: critical thinking over consumerism, authenticity over convenience, and self-empowerment over external pressures. It’s time we stop letting industries dictate our health choices and start reclaiming agency in what we put into our bodies.

If you’ve ever been gaslighted for your food choices, or made to feel like you’re ‘too much’ for caring about your health, know you’re not alone. The more we learn about these intimidation tactics, the better equipped we’ll be to call them out.

As we approach the new year, let’s challenge the status quo—questioning not just what’s on our plates, but the motives of the systems that feed us.