Renee Belz & Lauren Sambataro

Our bodies are designed to adapt, as human evolution has experienced a cycling of feast and famine. By constantly changing up diet the way you would change exercise, we can force the body to continually adapt. We will explore the downsides to sticking to popular diets and trends, and how you can biohack your way to metabolic flexibility. 1:21 - Welcome to our podcast on diet variation!1:42 - What is Diet Variation?2:18 - Our bodies are designed to adapt3:10- The history of feast & famine cycling4:47 - Cavemen & the Keto Diet5:43 - Populations today that practice feast & famine cycling6:12 - The importance of diet variation7:30 - Health statistics around the world9:06 - Sitting is the new smoking9:43 - The goal of metabolic flexibility10:32 - Why is this goal important for everyone11:46 - The quickest way to lose weight12:15 - The myth about blood sugar control13:41 - Why does this make you hotter14:58 - There isn't one diet for everyone15:06 - Therapeutic Diets15:41 - Who is this for?16:21 - Seed Cycling for women16:53 - How do we practice Diet Variation?17:04 - Cyclical Keto19:26 - Intermittent Fasting and Time Restricted Eating/Feeding20:22 - The 5:1:1 Diet21:07- Carb-Refeeding21:52 - 5-Day Water or Bone Broth Fast22:40 - Fasting-Mimicking Diet 24:46 - Renee's diet discovery26:48 - Lauren's journey from Vegetarian to Intermittent Keto29:40- You need to fuel your body30:34 - Cortisol and protein link31:01 - Debate about the best diet31:38 - Biohacking your diet32:32 - Our favorite nutrition biohacks 34:48 - Thanks for tuning in!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Every system in your body runs on a 24-hour clock called your circadian rhythm. Discover why matching your schedule to your body’s clock can bring balance and homeostasis to every part of your life! 1:19 - Welcome to episode 5! What is circadian rhythm?2:05 - The master clock in our brain2:42 - Our favorite books: 'Why We Sleep' & 'Circadian Code'2:54 - How do we know this exists?4:10 - The negative impact of daylight savings5:16 - How our 24-hour body clock works6:43 - Why is this important for our health?7:59 - The health benefits that will follow8:46 - Why it makes you hotter9:59 - If you don't release enough melatonin10:38 - What happens when your circadian rhythm is off11:43 - New study links light at night with weight gain 12:57 - Our top 4 hacks for circadian rhythm14:30 - Creating a sleep schedule16:09 - Study links irregular bedtime to metabolic abnormalities16:33 - Time-Restricted Eating (TRE)18:16 - How light exposure affects us19:42 - Bedtime habits20:48 - "We've lost our right to darkness"22:28 - A great cure for insomnia22:46 - Who is this for?24:20 - How Renee's irregular work schedule affected her health26:04 - Lauren's experience with an erratic schedule28:13 - One bad night of sleep...28:25 - What happens when you eat all day long30:53 - Our favorite hacks for supporting circadian rhythm34:05 - Q & A: Tips for Jet Lag35:45 - Thanks for joining us!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Most of us are “working-out” way more than we are “working-in”. Find out why we need to workout less and focus on recovery activities for optimal health and wellness, increased metabolic rate, ideal body composition, and unlimited energy and vitality! 1:18 - Welcome to episode 3!1:54 - "Working out" vs. "Working in"3:08 - What happens when we sleep4:37 - How the Autonomic Nervous System works - Sympathetic vs Parasympathetic6:02- Stress as a major cause of infertility7:28 - Stress isn't always negative8:19 - What really happens when you over-exercise10:18 - The link between exercise & leaky gut11:20 - What are you eating post-workout?12:04 - Inflammation is huge!13:12 - How it makes you hotter14:34 - Why this is for everyone, not just athletes15:27 - What Renee learned after exercising too much17:12 - The exercise myth Lauren believed19:27 - The Biohacker way20:30 - How do you know if you're recovered?21:00 - The magic of the Oura Ring22:32 - What your morning heart rate is telling you23:11 - What is Heart Rate Variability?24:37 - The importance of testing body temperature25:52 - Other signs you're not recovered27:12 - The "No Pain, No Gain" myth29:33 - What pain really means30:42 - Less is more when it comes to exercise32:04 - 8 Tips for Better Recovery32:10 - Alternating your workouts32:43 - Body awareness34:16 - "Track It to Hack It"34:36 - The sleep trick for optimal recovery35:41 - Physical modalities to support recovery36:32 - Why caffeine is contraindicated post-workout37:00 - Pre- and Post-workout nutrition38:00- Upgraded recovery hacks - Cryotherapy, Red Light & More!42:30 - Renee's favorite biohacks for recovery44:50 - and Lauren's favorites!46:42 - Q & A49:06 - Thanks for joining us!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Continued from our previous episode! Our top 8 sleep hacks for a better night's sleep and optimal workout recovery, our mistakes and what we've learned from biohacking, and our Q&A!1:18 - Welcome back to part 2 of our sleep episode!1:57 - Our top 8 sleep hacks & tips2:10 - What to avoid before bed2:45 - The optimal temperature for sleep3:32 - Lauren's trick for keeping it cool4:52 - and Renee's trick!6:10 - Watch out for EMFs7:15 - The importance of darkness8:18 - The best sounds for sleep9:37 - Don't make this caffeine mistake!11:41 - Why you should sleep naked12:49 - How your morning affects your sleep13:45 - Renee's favorite sleep hacks15:27 - The issue with melatonin17:33 - Lauren's favorite sleep hacks18:30 - Cooling the body for sleep18:42 - Amber booklight 19:50 - Helpful supplements 20:05 - Supplement cycling21:40 - The controversy over CBD 25:10 - The Human Charger26:30 - Q&A28:20 - Muse meditation headphones29:10 - Brain Tap31:20 - What's to come!31:40 - Thanks for joining us!Human ChargerMuse MeditationBrain TapPower of When QuizSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Should everyone be biohacking? As females in the industry, we want to open up this conversation, explain what it is, what it isn't, and why a lot of people don't know about it yet! Anyone struggling with a health issue that traditional medicine doesn’t have an answer for, or anyone that wants to boost health, upgrade performance, boost mental capacity - they should be biohacking! We're starting this series with our own personal journey's that led us to biohacking and how we have come to experience amazing health benefits and changes from these practices.  Learn why it's important, why it makes you hotter, and our favorite general biohacks that you can start practicing today!2:45 - Definition of Biohacking3:34 - Our own definitions of "biohacking"4:59 - Gene expression & Epigenetics5:54 - Renee's gym story7:34 - Power of positivity8:00 - 23andMe Genetic Testing9:30 - Turning genes on/off10:30 - Who can Biohack?13:55 - Renee's journey to Biohacking17:03 - Lauren's journey to Biohacking20:10 - Functional Diagnostic Nutrition (FDN) Program20:43 - Cortisol & Adrenal "fatigue"21:55 - The importance of "working-in" vs "working-out"22:53 - Why it's important for everyone24:04 - Why we need to empower ourselves to ask the right questions25:33 - How to start biohacking!27:25-  Lauren's favorite biohacks28:30 - The OURA Ring29:00 - Renee's favorite biohacks32:40 - Episode Recap34:10 - Thank you for joining us!OURA Ring:https://ouraring.comSupplements:Bragg Organic Apple Cider VinegarBetaine HCL - Use code FIRST20NOW for 20% offSupport this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Sleep is this mysterious and necessary part of our daily life. Did you know we spend 1/3 of our life sleeping? And that 2/3 of adults in developed nations get less than 8 hours of sleep each night? In this episode, we cover why sleep is essential, why it makes you hotter, how to hack your sleep, the big sleep debate, and of course, our favorite hacks!1:20 - Welcome to episode 2!1:58 - Did you know we spend 1/3 of our life sleeping?3:15 - Why is sleep important4:24 - What happens when we get a good night's sleep6:10 - How does sleep make you hotter6:56 - Sleep affects ghrelin and leptin hormones8:10 - How poor sleep affects blood sugar regulation10:32 - Study: People that slept more were found to be more attractive11:26 - Study: When group improved sleep, without changing diet or exercise, they lost weight11:46 - Overall health benefits from sleeping well and the negative effects when you skimp on sleep13:15 - Those that sleep less than 6-7 hours of sleep each night, doubles your risk for cancer13:40- The link to cardiovascular concerns and mental illness14:13 - How do you know if you're getting enough quality sleep14:55 - Dr. Michael Breus and the 4 Sleep Chronotypes15:42 - Lauren's Sleep Chronotype16:09 - Renee's Chronotype17:43 - Ask yourself these important questions to assess your sleep18:34 - Take the Sleep Chronotype Quiz at https://thepowerofwhenquiz.com18:54 - Renee's journey into discovering the importance of sleep21:25 - How much time do you need to spend in Deep Sleep vs REM Sleep21:49 - How Lauren is hacking her sleep22:53 - The difference between time in bed and actual sleep time24:11 - What happens when sleep deprivation occurs25:40 - The big sleep debate27:24 - Top causes of poor sleep28:01- The perfect nap length30:28 - Check out part 2 of this episode for our top 8 sleep hygiene tips and our Q&A!Support this podcast at — https://redcircle.com/biohacker-babes-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands