Physical Health Rachel Warner

The Diet Starts on Monday

by Rachel Warner MAT, ATC, LAT

Have you ever been on a diet, spent your entire day thinking about that cake in the breakroom? You ate your “healthy” lunch and have demolished all your prepped snacks. You try to eat grapes, chew gum, chug some water (maybe you’re just thirsty), or brush your teeth (because that makes sense right?). You use all the normal diet hikes to curb your hunger and get past your craving. Then, 3pm rolls around and you find yourself scarfing the largest piece of cake with the most frosting because you just couldn’t control yourself. 

You swear you will leave work and hit the gym extra hard because you were “so bad”. 

You do just that. You spend an hour on the elliptical and dabble at the machines determined to “earn back” some calories for dinner. You will not fail this diet, again. It was going so well what happened. Why don’t you just eat healthy. You know you should eat more “good” food and less “bad” food, but every time a cake crosses your path you are helpless. 

Dinner rolls around and you eat your remaining 300 calories, and you are still hungry. You chug some water to diminish the feeling and vow to ignore it. Then your spouse comes over with that bowl of popcorn to watch a movie. You hardly pay attention, you are busy trying to keep from reaching for that popcorn. It smells so good, but no, all those calories. I’ve already had 1357 today. 

All you can think is, “Why do they have to do this, can’t they just be supportive.”

You hold out for a solid half hour, but before you know it you have devoured nearly the entire bag. The movie ends and you head off to bed angry with yourself and your spouse for sabotaging your diet, again. 

It is fine you have tomorrow, it will be okay. 

Weight in time, before hopping in the shower you step on the scale and you are up 3lbs! It is expletive and self hate central. You are in that downward spiral, once again. Why bother, you can’t stick to anything. You are never going to be healthy and thin. Your internal dialog is downright disgusting. Saying the things you are thinking to anyone else would be verbal abuse.  You spend the day binging on things to make yourself feel better. 

Might as well enjoy my weekend, diet starts on Monday. 

Have you been here? I have. 

If you know what you “should” do to lose weight why aren’t you doing it? Well, let me introduce you to a bit of science. For one you are not failing diets, diets are failing you. They don’t work. It isn’t you, they don’t work for anybody because- hormones. 

Your appetite is controlled by a collection of hormones that trigger hunger and fullness cues. Diets try to trick our body’s and really throw a wrench in this feedback loop intended to keep us from overeating. Over time, as we continue to ignore and manipulate those hunger and fullness cues they become harder and harder to recognize and respond to. 

Meet Ghrelin, your hunger hormone. 

It is produced primarily in your stomach. It is responsible for telling your body that you are hungry, among other functions. It is not your enemy. The amount of ghrelin actually increases in chronic dieters. This is what causes the yo-yo dieting and makes it harder to keep off your weight loss. Ghrelin is actually thought to be lower in obese individuals because they are more sensitive to it. This is a complex hormone that we need to study more to fully understand. See, diets set you up for failure. Science says so. 

Next up- Leptin- your satiety hormone. 

It is released from the fat cells in your adipose tissue. This means the more fat you have the more leptin you have. The release of leptin should tell your brain you are satiated and to stop eating. However, leptin works on overall long term energy expenditure, not meal to meal intake. You can however develop what is called a leptin resistance, which leads to ignoring your body’s fullness cue and overeating.

Now we have insulin and glucagon (incretin) 

These two hormones work together in a constant cycle to maintain blood sugar and energy levels. The glucagon signals your pancreas to produce insulin which tells your muscle cells and liver to begin changing glycogen cells to glucose to be utilized. Insulin is the opposite and tells cells in your body to take in glucose and lower your blood glucose levels.

Your appetite is controlled by a collection of hormones that trigger hunger and fullness cues. Diets try to trick our body’s and really throw a wrench in this feedback loop intended to keep us from overeating. Over time, as we continue to ignore and manipulate those hunger and fullness cues they become harder and harder to recognize and respond to. 

So are you just doomed? Is your body trashed and your hormones totally out of whack?

No, you simply need to learn something diets will never be able to teach you: how to acknowledge and respond to your body’s hunger and fullness cues. This is the cornerstone of intuitive eating, and you CAN DO IT! You can learn to appreciate and honor your body. Want to know more? and the book INTUITIVE EATING A Revolutionary Anti-Diet Approach are a great place to start. 

Cassandra McCoy Jessica Wilkerson Physical Health Rachel Warner

Positively Balanced Conversations: Sleep & Hormones Across a Women’s Life

by Cassandra McCoy MAT, ATC, LAT; Jessica Wilkerson PN-1, CPT; Rachel Warner MAT, ATC, LAT

In this conversation, join Jessica Wilkerson, Rachel Warner, and Cassandra McCoy as they discuss the importance and influence of sleep and hormones across a women’s lifespan, as well as, the things YOU need to consider!

We tackle subjects including:

  • Postpartum hormone and sleep
  • Midlife transitions towards menopause
  • and so much more!

Look for another few conversations with other specialized health professionals talking about midlife and menopausal transitions, as well as, teenage hormone, sleep and recovery coming soon.

Check out this great conversation!

Jayme Taylor Mental Health Physical Health

Does this crazy make my butt look big?


Does this crazy make my butt look big?

Mood disorders are increasingly common and even more so in women. One of the things that I continue to see in my family practice is the hesitancy of women to admit when they are stressed or have a mood disorder but the truth remains; depression and anxiety are the single most common disease processes that affect women. It is 2020, which means it is about time that we talk like sisters, openly and honestly, about our mood. So, with that said, my goal with this article is to not only increase awareness about mood disorders in women; but also explain how your mood may be affecting your weight. That’s right! Your mood can affect your weight, but we will get to that in a minute. 

The “I am not depressed” depressed person 

Maybe you don’t struggle with mood. Congratulations you are a minority. LIFE IS HARD! Life is hard for people that have all the luxuries that life could ever offer. Add stress, responsibilities, children, HUSBANDS, jobs, unrealistic expectations of ourselves and others, and suddenly life gets much harder. Also, mood fluctuates with hormone levels, primarily the reason why it affects women of all ages, premenstrual and postmenopausal. Yet, even though it is so NORMAL we are still so hesitant to admit when we struggle. 

It’s often a superwoman complex. We can do everything and handle everything life throws at us. That may be true but it doesn’t always mean you are happy about it. Some of the things that I hear the most from my patients are; “I don’t have depression, I just don’t have motivation or desire to do anything”, “my mood is good, I am just tired all the time”, or “I have a little anxiety but no depression”.

 I like to explain it like this; Depression and Anxiety are like a couple of girl friends who decide to show up to the party. Anxiety is the in your face friend. She is wild and loud! You always know when Anxiety has arrived! Because she doesn’t go anywhere and NOT make her presence known. She often demands you take notice! Unsurprisingly, most people really don’t like her and wish she would leave. 

Depression, not so much. She’s pretty chill. She likes to hang back and watch Anxiety do her thing. If you weren’t looking for her, you may not even know she’s there; but they do almost everything together. Where there is one, the other is usually not too far behind. 

Sometimes Depression does like to go it alone, but she may not initially catch your eye. Depression can be subtle and show up dressed as fatigue, lack of motivation, sleeping too much or too little, eating too much or too little, loss of interest in people or things that you used to enjoy. She doesn’t always come dressed in tears and sadness. So, before you say you are not struggling with mood ask yourself if maybe you are having symptoms that aren’t so obvious to see. 

“Okay, so maybe my mood is off. Now what?”

Despite our quick fix mentality, there is no magic pill for depression and anxiety. There are medications that can help but some of the best treatments are nonpharmacologic. What does that mean? It means that there is no magic pill for depression and anxiety! The best treatments can be in the form of stress reduction, counseling, support groups, diet, exercise and sleep! That’s right, SLEEP! We will talk about that more in another article. However, I will say that getting a good night’s sleep is imperative for mood and we do not prioritize that enough. 

Neither do we prioritize self-care. We have the responsibility of keeping other humans alive, getting them to their activities, housework, jobs… all kinds of things that we think we SHOULD be doing. We even berate ourselves when we don’t feel like it, or just “want time to ourselves”. You absolutely need a day off from being a wife and mother. Get away from your kids for an evening. Leave them with the hubs. Get away from him, too! Studies show that husbands make us crazy! I don’t know that there are actual studies but there are articles out there that seem legit. I know I like to blame mine. What I am getting at is… it’s okay to call in for a mental health day from your family. A little louder for those in the back… FROM (clap) YOUR (clap) FAMILY (clap)!! 

Women love to take care of everyone else, neglecting themselves. Its our favorite thing to do, but the old saying “you can’t take care of anyone else, if you don’t take care of yourself” is 100% true. So just do it, it will make you feel and perform your roles better. With that said, if you are struggling with mood don’t hesitate to discuss your symptoms with your healthcare provider. 

Won’t do it for yourself, do it for your figure

Alleviating stress and treating mood disorders will also help with weight. It seems that sometimes we are more worried about how our bodies look than how we feel in them, so I sometimes like to use this little pearl to get women to practice stress management. Sneaky? Yes. I don’t feel bad about it though as, regardless of the why, it is another important reason to focus on your mental health. Weight gain can lead to obesity which is a leading cause of disease. This weight gain is for various reasons. 

First, because a lot of food behaviors are linked to mood. I am a feeder; this is something I have had to really work on. That old saying, “feed a fever, starve a cold”? Yeah… I don’t do that. I feed a fever, a cold, anxiety, depression, boredom. If it can be fed, I feed it and I am not alone in that. This is something that we (as a whole) struggle with. We celebrate with food. We mourn with food. Food is central to a lot of our daily activities. However, food is supposed to be fuel for our bodies. Food is medicine. You wouldn’t skip a dose of a three time a day medicine, neither would you take it 5-6 times a day. Why? Because you would overdose and die. Now diet is a universal hot topic, and some will say, “small more frequent meals are better”. I am not arguing that, all I am saying is overeating is bad and mood disorders often lead to overeating. 

Another reason is stress affects hormones in our bodies. Cortisol and Ghrelin being a couple of them. Everyone knows cortisol. It is our stress hormone and long-term increased cortisol levels can increase our weight. Also, other factors that increase cortisol are things like consumption of high glycemic index foods. Namely simple sugars and carbs, which have become a staple in a lot of diets. I like to remember Ghrelin by thinking of a stomach “growlin”. Corny? Yes, but stay with me. This is the hormone in the body that increases appetite. Those days that we are hungry, and we just don’t know why? Ghrelin is probably high on those days. With increased stress and lack of sleep this hormone increases and in turn we become hungrier, eat more and gain weight. It’s a vicious cycle. All you really need to know is stress = weight gain and de-stressing can help you in your 2020 weight loss goals, so add it in to your diet. 

Get to the point already

As you can see, treating stress and mood disorders are important for more reasons than just so you can be happy. There are far too many to include in this article. This will likely be a topic that we will discuss many times in this platform as this is a REAL issue for women. We are biologically more likely to suffer from mood disorders. 50% more likely if you want a little factoid to throw at people. I like to throw factoids, because throwing other things at people is usually frowned upon. All joking aside, I want you to know that you are not alone in this. We all struggle in the same ways. Not always to the same degree but we struggle and THAT IS OKAY! So, make your mood a priority this year. If you are struggling, seek out a friend that you feel comfortable speaking with or visit your healthcare provider to see what you can do to make yourself healthier both mentally and physically.

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