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Summary

In this conversation, Bryce Hamilton discusses the challenges women face regarding metabolism and habit changes, particularly during midlife. He emphasizes the importance of foundational habits such as sleep, hydration, and movement, and how these can significantly impact weight loss and overall health. The discussion also covers the psychological aspects of weight loss, the effects of perimenopause, and practical strategies for forming sustainable habits. Hamilton provides actionable insights for women to reclaim their health and confidence through manageable lifestyle changes.

Keywords

metabolism, habit changes, women health, weight loss, sleep, nutrition, perimenopause, hydration, movement, habit formation

Takeaways

• Women often neglect their own sleep due to family and work demands.
• Cultural messages about weight loss can be misleading and harmful.
• Sleep deprivation affects hunger hormones and willpower.
• Low-calorie diets can lead to nutrient deficiencies and metabolic issues.
• Perimenopause introduces unique challenges that require new habits.
• Foundational habits like sleep, hydration, and movement are crucial for health.
• Habit formation should focus on small, manageable changes over time.
• Integrating healthy habits into daily life can enhance relationships and well-being.
• Tracking protein intake can be more beneficial than calorie counting.
• Consistency in foundational habits leads to long-term success.

Sound Bites

"What you can actually do about these things."

"They're neglecting their own sleep."

"Stop eating is a recipe for disaster."

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Bryce Hamilton Links

Instagram: bryce_hamilton

Website: hamiltonfit.com

Fat Loss Simplified Podcast @hamiltonfit.com/podcast

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Summary

In this episode of the Fitness Simplified Podcast, Brooke Davis discusses the common issue of sugar and carb cravings, particularly among women. She emphasizes that these cravings are not a sign of weakness or lack of willpower, but rather messages from the body indicating underlying issues such as energy needs, blood sugar imbalances, or gut health problems. The conversation explores the differences between physiological and emotional cravings, the impact of gut health on cravings, and the importance of stabilizing blood sugar levels. Brooke provides practical advice for managing cravings and encourages listeners to understand their body's signals for better health outcomes.

Keywords

sugar cravings, carb cravings, gut health, blood sugar, emotional eating, nutrition, women's health, functional nutrition, cravings management, hormonal balance

Takeaways

• Cravings are messages from the body, not flaws.
• Physiological cravings stem from physical needs like low blood sugar.
• Emotional cravings are linked to stress and mental states.
• Gut health can significantly influence cravings.
• Carbohydrates are essential for energy, especially for women.
• Stabilizing blood sugar can reduce cravings and improve mood.
• Awareness of cravings can help identify root causes.
• Regular meals with protein, fat, and fiber are crucial.
• Functional testing can provide insights into gut health and blood sugar.
• Cravings should be addressed with understanding, not shame.

Chapters

00:00

Understanding Sugar and Carb Cravings

06:07

Physiological vs Emotional Cravings

11:52

The Role of Gut Health

17:02

Blood Sugar and Cravings

22:54

Identifying Your Craving Triggers

28:07

Finding Solutions and Support

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Send us a text

Summary

In this episode, Brooke Davis and Kristi Fredericks delve into the complexities of burnout, exploring its deeper roots and the journey towards sacred resilience. They discuss the impact of childhood trauma on adult life, the importance of self-care, and the necessity of authenticity in navigating transitions. Kristi shares her personal experiences and insights on how to reconnect with oneself and prioritize well-being amidst the chaos of life.

Keywords

burnout, resilience, self-care, childhood trauma, women's health, mental health, authenticity, wellness, coaching, holistic healing

Takeaways

• Burnout can be a signal to slow down and heal.
• The body holds onto trauma, which can manifest as burnout.
• Women often neglect their own needs while caring for others.
• Authenticity is key to finding personal joy and fulfillment.
• Self-care is not selfish; it's essential for well-being.
• Recognizing the signs of burnout is crucial for recovery.
• Daily rituals can help ground and center oneself.
• Childhood experiences shape our adult responses to stress.
• It's important to prioritize relationships that nourish us.
• Transitioning careers requires clarity and self-compassion.

Sound Bites

"The body keeps the score."

"You can't pour from an empty cup."

"It's an honoring, not an act."

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Kristi Fredericks Links:

Omnia Vincit Amor Instagram: instagram.com/loveconquersallova

Omnia Vincit Amor Website: https://www.loveconquersallova.com/

Mellow Medicinals Instagram: instagram.com/mellowmedicinals/

Mellow Medicinals Website: https://mellowmedicinals.com/home%2Fshop

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Keywords

fat loss, perimenopause, muscle, metabolism, nutrition, strength training, women's health, body composition, hormonal changes, fitness

Summary

In this episode of the Fitness Simplified Podcast, Brooke Davis interviews Philip Pape from Wits & Weights to delve into the complexities of fat loss, particularly for women in their forties, focusing on the critical role of muscle and metabolism during perimenopause. The discussion emphasizes the importance of strength training, proper nutrition, and shifting the mindset from weight loss to fat loss. Practical strategies for training and nutrition are provided, highlighting the need for a balanced approach to achieve sustainable results.

Takeaways

• Fat loss becomes more challenging in your forties due to hormonal changes.
• Muscle plays a crucial role in metabolism and fat loss.
• Strength training is essential for maintaining muscle mass as you age.
• Many women are under-muscled and over-fat, impacting their health.
• Your metabolism is adaptable and can improve with proper training.
• Prioritizing fat loss over weight loss leads to better outcomes.
• Building muscle can improve insulin sensitivity and hormonal balance.
• Women often fear getting bulky, but this is largely unfounded.
• Losing weight without strength training can lead to muscle loss and a slower metabolism.
• A balanced approach to nutrition and training is key for sustainable fat loss.

Chapters

00:00

Muscle Metabolism and Perimenopause

06:54

The Importance of Strength Training

12:52

Debunking Myths About Bulking

17:41

Psychological Aspects of Body Image

20:53

Training and Nutrition Strategies for Fat Loss

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Philip Pape Links:

Wits & Weights Podcast: https://www.witsandweights.com/podcast#gsc.tab=0

Instagram: https://www.instagram.com/witsandweights

YouTube: https://www.youtube.com/@witsandweights

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Summary

In this episode, Brooke Davis discusses the common issue of bloating, particularly among women, and identifies three major mistakes that contribute to this discomfort. The conversation emphasizes the importance of understanding the root causes of bloating rather than relying on quick fixes or restrictive diets. Brooke offers practical advice on how to track symptoms, manage stress, and maintain a balanced diet to promote digestive health and overall well-being.

Keywords

bloating, digestive health, women's wellness, gut health, probiotics, food restrictions, stress management, hormone balance, nutrition, health tips

Takeaways

• Bloating is a common issue that many women face.
• Quick fix supplements often do not address the root cause.
• Tracking symptoms can help identify patterns related to bloating.
• Over-restricting food can harm gut health and create food fears.
• Stress and hormonal factors significantly impact digestion.
• Mindful eating practices can improve digestive health.
• Testing for gut health issues can provide valuable insights.
• Hydration and nutrient diversity are crucial for gut health.
• Elimination diets should be short-term and intentional.
• Finding sustainable solutions is key to managing bloating.

Chapters

00:00

Understanding Bloating: The Common Struggle

05:56

Mistake 1: Chasing Quick Fixes

10:41

Mistake 2: Over-Restricting Food

16:49

Mistake 3: Ignoring Stress and Hormones

22:40

Finding Sustainable Solutions to Bloating

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Join our 5-Day Bloat Fix! https://elysianwomen.myflodesk.com/bloatfix

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Summary

In this episode of Fitness Simplified Podcast, Brooke Davis dives deep into the crucial but often overlooked role minerals play in women's health during midlife. She discusses how mineral depletion impacts your hormones, metabolism, energy levels, and mood—especially during perimenopause—and shares practical, actionable steps to replenish these essential nutrients through diet, supplementation, and lifestyle changes. If you've been feeling tired, foggy, or like your body isn't bouncing back, this episode reveals simple ways to restore balance and vitality.

Keywords

minerals, perimenopause, midlife health, metabolism, hormonal balance, mineral depletion, magnesium, sodium, potassium, calcium, mineral supplementation, energy, mood stability, hormone regulation, women's wellness, functional nutrition

Takeaways

• Minerals are foundational for energy, metabolism, and hormonal balance, especially during perimenopause.
• Common symptoms of mineral depletion include fatigue, brain fog, mood swings, cravings, and poor sleep.
• Magnesium, sodium, potassium, and calcium are essential "powerhouse" minerals that become easily depleted and have a major impact on women's health.
• Chronic stress, restrictive diets, excessive exercise, poor digestion, and hormonal contraceptives can significantly deplete minerals.
• Replenishing minerals through nutrient-dense foods, targeted supplementation, and simple lifestyle adjustments can profoundly improve midlife health and wellness.
• Functional testing like Hair Tissue Mineral Analysis (HTMA) can help you identify specific mineral needs and address underlying deficiencies effectively.

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

How to make an adrenal cocktail: https://drive.google.com/file/d/1PFebaW0bjPHfS6jCFoKEdSk7txW_NOic/view?usp=drive_link

Join our Meno Metabolic Kickstart Program! https://elysianwomenswellness.com/meno-metabolic-kickstart-2-0/

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Summary

This conversation delves into the complexities of habit change, emphasizing the critical role of mindset. It explores how limiting beliefs, chronic stress, and trauma can hinder progress, particularly during transitional life phases like perimenopause. The discussion provides practical tools and frameworks for fostering a growth mindset, overcoming self-sabotage, and creating lasting change in health and fitness journeys.

Keywords

mindset, habit change, growth mindset, limiting beliefs, chronic stress, perimenopause, self-sabotage, health and fitness, trauma, personal development

Takeaways

• Most people know what to do but struggle to follow through.
• Mindset is often more important than the plan itself.
• Habits reflect our identity and beliefs about ourselves.
• Behavior change begins with changing how we see ourselves.
• A growth mindset allows for flexibility and learning from setbacks.
• Limiting beliefs can create self-fulfilling prophecies.
• Chronic stress and trauma can block habit change.
• Self-sabotage is a protective response, not a failure.
• Perimenopause requires a shift in mindset and approach.
• Small, consistent steps can rebuild self-trust and lead to lasting change.

Chapters

00:00

Understanding the Struggle with Change

04:01

The Importance of Mindset in Habit Formation

10:15

Growth vs. Fixed Mindset: A Framework for Change

18:40

Identifying and Overcoming Limiting Beliefs

25:44

The Impact of Chronic Stress and Trauma on Change

34:29

Navigating Perimenopause: Mindset Shifts for Women

42:02

Practical Tools for Lasting Change

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Journal Prompts: https://www.canva.com/design/DAF5T63ZlH4/vPbrc8DGv5xPs5i6gX4kxA/view?utm_content=DAF5T63ZlH4&utm_campaign=designshare&utm_medium=link&utm_source=editor

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Summary

In this episode of Fitness Simplified Podcast, Brooke Davis discusses the critical role of thyroid health during perimenopause. She explains how thyroid dysfunction can lead to symptoms like fatigue, weight gain, and brain fog, particularly in women experiencing hormonal changes. The conversation covers the interconnectedness of thyroid and sex hormones, the impact of nutrient depletion, and the importance of recognizing signs of thyroid dysfunction. Brooke emphasizes the need for a proactive approach to support thyroid health through lifestyle changes, nutrition, and stress management, ultimately aiming to empower women to navigate midlife health challenges effectively.

Keywords

thyroid health, perimenopause, women's wellness, nutrition, hormone balance, thyroid dysfunction, energy levels, weight management, stress management, holistic health

Takeaways

• Thyroid dysfunction is common during perimenopause.
• Symptoms of thyroid issues can mimic other conditions.
• Stress and hormonal shifts significantly impact thyroid function.
• Nutrient depletion can worsen thyroid health.
• Recognizing signs of thyroid dysfunction is crucial.
• Balanced nutrition supports thyroid health.
• Lifestyle changes can mitigate thyroid issues.
• Testing for thyroid health is essential.
• Holistic approaches are effective for managing thyroid health.
• Proactive measures can improve overall well-being during perimenopause.

Chapters

00:00

Understanding Thyroid Function and Its Importance

06:01

The Impact of Perimenopause on Thyroid Health

11:11

Nutrient Depletion and Its Effects on Thyroid

14:42

Recognizing Signs of Thyroid Dysfunction

19:25

Supporting Thyroid Health Through Lifestyle Changes

24:42

Proactive Approaches to Thyroid and Hormonal Health

Coach Brooke Davis Links:

Website: elysianwomen.org

LinkedIn: Brooke Davis - Owner - Davis Fitness

Facebook: Brooke Davis, CPT

Instagram: Brooke Davis (@brooke_elysian)

Free Community: Women's Fitness Simplified: Lean down, tone up, build confidence!

Take Our Free Hormone Analysis: https://brookedavis.typeform.com/to/quKUjmTI

Book a Discovery Call: https://scheduler.zoom.us/brooke-davis-mjzn71/discovery-call

Join our Meno Metabolic Kickstart Program! https://elysianwomenswellness.com/meno-metabolic-kickstart-2-0/