Renee Belz & Lauren Sambataro

This week we're talking about optimizing and personalizing our recovery days! We discuss which metrics to track and symptoms to watch out for to determine what your body can and can't handle each day. Since there is a bioindividual component to how hard we can push our bodies and how quickly we recover, we have to listen to our intuition and learn more about our recovery metrics! Stay tuned for some interesting studies, how men and women recover differently, HRV changes through the menstrual cycle, and our personal exercise/recovery schedules.SHOW NOTES: 1:04 Welcome to the show3:18 Tracking devices4:00 Your most powerful tool4:34 Recovery differences between men & women6:45 Confounding factors for HRV7:35 Changes in HRV through the menstrual cycle8:51 OURA Ring data for females11:35 Research & studies on women12:38 What if you don’t have an OURA Ring?13:40 Inconclusive research on HRV across genders15:01 Recap of the metrics we’re looking at17:32 OURA Ring COV** Research19:38 Our own experiences with data quantification19:59 High Recovery days22:35 STUDY: Male runners using infrared sauna24:37 RESEARCH: Saunas + CGMs26:34 Renee’s sauna plan on low recovery days27:47 Lauren’s high recovery day activities30:13 Exceptions to your data guidance31:29 How to navigate low recovery days34:12 *INSIDE TRACKER AD*35:22 Lauren’s low recovery activities37:30 Fasting hacks for recovery38:15 AmpCoil for restoration38:25 What NOT to do38:55 Renee’s low recovery day activities40:12 Lief HRV Biofeedback41:49 CGM glucose levels & stress43:11 A day of Disney walking44:20 Lucy nicotine gum45:54 What happens when you don’t listen48:12 Alternating strength vs cardio days49:13 Lauren’s Checklist items52:25 Renee’s Checklist items54:02 Renee’s workout for today55:49 Why you need to get early sleep56:48 Lauren’s workout for today58:08 A great way to recover sore muscles1:00:14 Thanks for tuning in!RESOURCES: Whoop Band - free band + 1st month free with linkOURA RingOURA Ring CO*** StudyLevels CGMAmpCoilLief HRV BiofeedbackLucy NicotineSTUDY: Post-Exercise Sauna SessionArticle: Infrared Sauna & DiabetesSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Jodi Cohen is a bestselling author, award-winning journalist, nutritional practitioner and founder of Vibrant Blue Oils. She discusses the all-too-common brain-related issues and the unique ability of essential oils to enable people to shift into the parasympathetic healing state and begin the road to optimal brain and body healing. Her new book, "Essential Oils to Heal the Brain and Boost the Body: 5 Steps to Calm Anxiety, Sleep Better, Reduce Inflammation, and Regain Control of Health" shares with readers the 5 necessary steps to reduce stressors, energy drains, and return the brain to optimal function.SHOW NOTES: 1:21 Welcome to the show!2:47 Jodi’s Bio3:33 Welcome Jodi to the show4:22 Her journey to wellness5:56 Muscle testing for choosing remedies6:53 Supporting her adrenal glands9:49 Where supplements fall short10:50 Top 3 priorities for the body11:28 Why sleep is top of the list12:35 Skin & Olfactory nerves as a pathway to the brain13:36 Autonomic Nervous System 10115:43 Activating the vagus nerve with oils16:13 Surgical device to stimulate parasympathetic state19:21 Dr. Dietrich Klinghardt & Vagus Nerve Toxicity20:36 The power of clove for detoxification21:53 *GIVEAWAY ANNOUNCEMENT*23:19 Stagnant toxins & Oil Pulling24:30 Stressors beyond just the physical26:26 Sympathetic effect on the Immune system28:05 Amygdala function and danger response29:49 “Panic Attack Hack”31:13 Two oils to buy in your grocery store32:21 Multiple ways to use essential oils34:08 The things we can’t detoxify34:35 “Radical Remission” & curing cancer36:14 *INSIDE TRACKER*37:39 Pesticides in oils38:37 The role of the brain, glial cells & lymphatic system41:08 The Pineal gland & Melatonin43:52 Vibrant Blue: Circulation blend46:31 Parasympathetic blend47:44 Her new book: “Boost the Brain”49:10 Her one piece of advice for takeaway50:09 Thanks for tuning in!RESOURCES:Website: Vibrant Blue OilsIG: Vibrant Blue OilsIG: Jodi CohenBook: Boost the Brain Website: Boost the BrainInsideTracker - Save 25% with this link!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Brendan Vermeire takes a deep dive on the stigma around mental health and how mental illness is a comorbidity, his concern with functional and conventional medicine, as well as his personal journey of overcoming ADHD and depression. Brendan is a Functional Medicine Consultant, Mental and Metabolic Health Researcher, Educator, Writer, and Speaker. He is a Board-Certified Holistic Health Practitioner, Master Nutrition Coach, Master Personal Trainer, USAW Sports Performance Coach, and Crossfit Trainer.SHOW NOTES: 1:21 Welcome to the show3:40 Brendan’s Bio5:06 Hello to Brendan!7:41 His wild story into Functional Health8:08 Navy Seal training9:36 Diagnosis with ADHD & Depression14:16 Functional Medicine industry15:15 Story about failing his Chemistry exam16:42 His battle with depression as a teen19:30 His OD 7-Yr Anniversary21:47 The stigma around mental health22:56 Renee’s story about medication23:52 The issue with destigmatization28:15 Mental illness as a comorbidity29:57 Explaining Yin-Yang30:48 Psychosomatic work + root cause work32:55 Renee’s “commorbidities”33:27 Where to begin with clients?34:05 Nicole LePera’s school of thought35:12 Discussing our conventional health model37:38 Everything is a spectrum38:52 20-year gap with clinical practice & research 40:11 Monoclonal-Antibody drugs for depression43:26 Pharmaceuticals in action46:47 Discussing homeostasis50:02 *INSIDE TRACKER AD*52:46 Microglial Cells 10157:00 Mapping out root causes59:00 Functional Fitness movement1:02:21 Stereotypical bloodwork experience1:03:28 Customizing & streamlining lab testing1:04:11 *ANNOUNCEMENTS!*1:06:06 The functional health obsession with stool testing1:10:15 What should the microbiome look like?1:15:40 Brendan’s basic roadmap for coaching1:18:43 Vagal toning vs just getting back to nature1:19:15 Emotional constipation!1:20:14 Advice from Renee’s cats & Lauren’s dog1:21:02 “Returning to Symbiosis” & Zach Bush1:23:48 His one piece of advice1:25:14 Thanks for tuning in!RESOURCES:Website: Metabolic SolutionsIG: Holistic SavageFacebook: Brendan VermeireInsideTracker - Get 25% off with this link!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Overwhelmed and confused about how to put together a workout plan? In this episode, we sift through all of the elements of a solid exercise routine and the considerations for personalizing a program for yourself. Tune in to learn our favorite biohacks, our greatest struggles, and our best advice for getting started.SHOW NOTES: 1:21 Welcome to the show!2:03 The goal for today3:20 Buckle up!4:15 Motivational factors5:15 “Getting in the flow”6:53 Putting your plan on paper9:24 Our top 3 questions10:00 Charles Poliquin10:43 What’s your GOAL?12:03 Tom Brady’s routine13:04 A bodybuilder’s labwork13:54 How much time do you want to commit?15:10 MED (Minimum Effective Dose)15:38 Pamela Gold16:35 How to condense your workouts17:06 Setting up a milestone17:52 How “milestones” can fail19:27 How often are you moving throughout the day?20:02 Calorie count moving all day vs one workout23:23 Potential downsides to light activity throughout the day?25:33 Lauren’s Golden Rule26:30 Primal Pattern training27:33 Using quantification for recovery28:19 Connecting exercise and nutrition rules29:21 Simple rules to follow29:33 *INSIDE TRACKER AD*30:43 Govt Guidelines for health32:17 Things to consider when making a plan33:52 Sleep Chronotypes36:10 Determining your Muscle Fiber preference42:49 The Heart Rate Training Zones41:43 Simplifying into 3 HR Zones43:52 Piecing together a general plan45:00 Creating balance with variety47:14 Benefits of Exercise Timing48:24 Morning exercise & EPOC50:18 Biohacks for exercise!56:05 No tech-required biohacks56:44 Detox with “SPP”57:31 Recap1:01:15 Thanks for tuning in!RESOURCES:BB Exercise Plan TemplateSleep Chronotype QuizDNAFitBraverman TestARXOsteostrongCarol BikeX3 BarNEUBIEInsideTracker - Use this link for 25% off!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Base offers at-home lab testing with a smart app to provide science-backed recommendations for your supplements, diet, and daily habits. This company wants to empower everyone to improve their sleep, stress, diet, and more with insights into their body's data through blood and saliva testing. Lola Priego, the founder and CEO of Base, joins us to share her personal health journey, motivation behind starting Base, and why she feels a data-driven approach is needed to help those suffering with fatigue, brain fog and other health concerns.SHOW NOTES: 1:21 Welcome to the show!4:02 Lola’s Bio4:45 Welcome Lola to the show6:42 Her personal story10:08 Why we get stuck on our health journey12:08 Addressing the ‘conventional’ doctor visit13:31 How Base is different14:30 Human connection + Affordability + Personalization18:05 Can we blame the U.S. healthcare system?20:37 “Sicko” documentary21:27 Sleep & melatonin issues22:40 Overdosing melatonin24:30 The importance of educating25:54 Common health issues for Base users26:56 Categorizing different health issues27:26 Ad: The benefits of red light therapy!30:26 Base testing options33:35 Testing one marker vs all34:42 Making small changes36:09 You don’t have to be perfect!37:11 GIVEAWAY TIME!38:09 Getting fast results40:02 Using lifestyle interventions40:39 Natural melatonin production42:27 Renee’s “Cortisol Challenge”43:59 Common beliefs about cortisol46:27 The future of at-home lab testing50:16 Her one piece of advice51:41 Thanks for tuning in!RESOURCES: Get-Base - Use discount code: BABESSicko DocumentaryLightpath LED - Use discount code: BIOHACKERBABESSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Hilda Labrada Gore, aka "Holistic Hilda", shares the ancient wisdom she has learned by traveling the world and visiting indigenous cultures. The work of Dr. Weston A. Price inspired her to learn more about ancestral health and the importance of a strong community and the practice of deep listening. Tune in to learn her tips on determining the best diet, her version of "catching cold", and the power of positive thoughts.SHOW NOTES:1:20 Welcome to the show!2:48 Hilda’s Bio4:40 Welcome Hilda!6:06 Her personal health journey8:24 Intro to Dr. Weston A. Price10:49 A story from Dr. Price’s book12:57 Indigenous cultures14:43 Determining the best diet15:06 “Dadirri” practice of deep listening16:52 Food processing & Intuitive Eating20:22 Stories from her trip to Kenya22:51 Renee’s experience in Italy23:55 Lauren’s blood sugar hypothesis25:55 Seasonal eating27:00 Today’s Sponsor: InsideTracker28:22 The Principles of the Weston Price diet31:35 “Plant-based” products33:23 Her adventure in Peru36:30 Sunshine & Shivers39:23 “Catching Cold” & immune function41:34 Congrats to our giveaway winner!42:41 Her spiritual biohacking44:56 Fertility & Pre-conception 47:17 The power of Bone Broth for detoxification48:18 What pregnant women in China eat49:06 Environmental toxins & EMFs51:40 The power of positive thoughts54:27 Her one piece of advice56:26 Thanks for tuning in!RESOURCES:Weston A. Price FoundationBook: Animal, Vegetable, Miracle by Barbara KingsolverInsideTracker - Use discount code: BIOHACKERRENEEContact Us: BiohackerBabes@gmail.comKion - Save 15% with code: BioBabes15Four Sigmatic - Use discount code: BIOHACKERBABESConnect with Hilda:Instagram: @HolisticHildaTwitter: @HolisticHildaFacebook: Holistic HildaPARLER & Telegram: @HolisticHildaYouTubeWebsiteEmail: Hilda@HolisticHilda.comWise Traditions Podcast Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Sophie Shepherd, an expert on female hormones, shares everything you need to know about PCOS today! She is a Functional Diagnostic Nutrition Practitioner and the founder of SHE Talks Health.She helps women around the globe transform their menstrual and digestive health through a combination of root cause diagnostic testing, nutrition and lifestyle science so they can finally have straightforward answers to their most mystifying symptoms. Tune in to learn about the symptoms and root causes of PCOS, as well as her guidance to therapies and treatment options.SHOW NOTES:1:21 Welcome to the show!3:25 Sophie Shepherd’s bio4:15 Welcome Sophie!6:28 Her healing journey10:24 Supporting her clients11:36 How she transitioned careers11:58 Her Monsanto story!13:13 Figuring out how to be a Health Coach 15:39 Intro to PCOS17:18 Definition & diagnosis of PCOS20:00 Polycystic ovaries vs PCOS22:15 The struggle with diagnosing24:51 The crossover with endometriosis diagnosis25:47 What are the root causes?26:27 The role of insulin resistance27:40 DUTCH Hormone testing29:36 Getting unstuck and finding the root cause31:32 Flow chart for types of PCOS33:25 Managing your stress bucket36:40 The different pathways to PCOS39:01 Supporting the Insulin pathway40:07 Genetics & Epigenetics41:08 Adrenals, HPA axis dysfunction & stress42:20 Ketogenic diet for PCOS44:27 Circadian rhythm & melatonin45:16 Treating individual clients46:28 How to talk with your Doctor49:02 Recapping symptoms of PCOS51:40 Her one piece of advice53:00 Thank you for joining us today!RESOURCES:SHE Talks Health WebsiteInstagramFacebookFree Seed Cycling GuideFlow chart for types of PCOSSheTalksHealth PodcastInsideTracker Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

We answer your questions about some of the more popular topics in nutrition and biohacking right now, including our top tips to eat healthy while traveling, the underlying causes and correlating treatments for arthritis, considerations for fasting, and more!1:21 Welcome to the show!2:34 Q: How to eat healthy while traveling6:57 Fasting while traveling8:41 Our favorite snacks9:58 Setting food do’s & don’ts13:11 Q: Biohacking arthritis16:56 Nutrition tips for arthritis23:01 Nutritional supplements for arthritis26:41 Red light therapy27:22 The importance of hydration28:12 Peptide therapy30:43 Q: Biohacking when single, married, etc.36:53 Glucose monitoring40:44 Q: More on fasting44:31 Leptin & Ghrelin hormones45:39 Who shouldn’t be fasting46:20 What’s your goal with fasting?51:29 The fear of fasting53:34 Q: Circadian rhythm, sunlight & vitamin D57:41 Cortisol Awakening Response (CAR)1:00:34 Giveaway time!1:01:19 Thanks for tuning in! RESOURCES:Thrive Market - Get 25% off your first order!Amazon: Bulletproof Collagen BarsLevels CGM - Skip the waitlist!Designs for Health Supplements: Curcum-Evail, OmegAvail, ArthroSoothe Supreme & ArthrobenAmazon: WobenzymVital Proteins: Collagen ProteinBone Broth: Kettle & FireBone Broth: Bonafide ProvisionsLightPath LED - BIOHACKERBABES for 10% offQuinton Isotonic mineralsAmazon: LMNT mineralsInternational Peptide SocietyKeto-Mojo - Save 15%Free Ebook: Conquering Social Jet LagDminder appGetBase for Vitamin D testing - Code: RENEE20 for 20% offDUTCH Cortisol testingSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Elizabeth Grojean is the founder and CEO of Baloo Living, a sleep and wellness company here to support people in reconnecting mind and body for a deeper sense of peace through cool and breathable weighted blankets. She launched the company after taking a year-long sabbatical to Bali, where she was transformed by the opportunity to find stillness and connect with nature on the magical island. In this episode she shares how she got into the sleep industry, the science behind weighted blankets and her one piece of advice we should all take to heart in 2021.SHOW NOTES: 1:20 Welcome to the show!3:16 Elizabeth’s Bio3:56 Welcome Elizabeth4:45 Her journey into the sleep industry5:42 Her addiction to productivity 8:10 Starting with e-commerce9:43 Introducing the weighted blanket12:26 Temperature control13:36 How much does it weigh?15:20 Research on Deep Pressure Touch16:24 Swedish study on weighted blankets17:11 Insomnia Severity Index17:20 Anecdotal story18:09 Heart Rate Variability connection18:40 Lauren’s “dolphin” experience20:39 Using safer materials & sustainability23:37 The story behind the name Baloo25:19 Sleep Stone Mask27:51 Tone Therapy System speakers29:55 Finding balance at home32:25 How she starts her work day33:36 Who should be using the blanket35:55 One piece of advice38:59 How you can find Elizabeth & Baloo39:33 Thanks for tuning in! RESOURCES:Baloo Living WebsiteFacebookInstagramTwitterYouTube LightPathLED Red Light - Code: BIOHACKERBABES for 10% off (limited time only!)Receive a free solo stand with any large panel purchase!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

We're continuing the discussion on hormones this week with a deeper dive into the topics of troubleshooting PMS & acne! You'll learn why you should track your monthly cycle, what your symptoms may be signaling, a walkthrough of the different phases of your cycle, when you should be fasting or feasting, and our top biohacks for the common struggles with acne and PMS.SHOW NOTES: 1:20 Welcome to show!2:22 Today’s topics5:16 If you’re on the pill…6:32 The benefits of tracking our cycle8:18 Fertility Awareness Method9:16 Symptoms are not normal10:00 Cycle Syncing10:24 “Infradian Rhythm”11:15 The Menstrual Phases11:48 Follicular Phase13:01 Fasting during menstruation13:30 Training during menstruation15:56 Second half of the Follicular Phase16:45 When to schedule creative movement17:55 How to eat in the Follicular Phase18:24 Basal body temperature changes21:10 Ovulation 10122:29 The Luteal Phase25:21 Seed Cycling28:45 Troubleshooting Your Acne30:52 Other causes for high testosterone32:11 PCOS & Androgen-rebounding32:51 Gut & Skin Health34:30 Toxic beauty products35:14 Anti-inflammatory diet36:10 Some helpful supplements36:47 Troubleshooting PMS37:27 Estrogen Dominance39:44 Dealing with Prostaglandins42:11 Castor-Oil Benefits45:57 Our Top Biohacks46:08 Lab Testing options47:30 Nutritional considerations51:50 Thanks for tuning in!RESOURCES:Menstrual Cycle & Hormonal ChangesMenstrual Cycle Optimization with Feast/Famine CyclingEWG.orgDocumentary: TOXIC BEAUTYCastor Oil PacksTherasage Heating PadDesigns for Health Supplements - Please contact us for specific questionsDUTCH Testing - Email BiohackerBabes@gmail.com for more infoSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands