In this episode, I share why chronic under-eating can backfire over time. I connect my own experience with severe dieting, overtraining, and hormone disruption to what can happen when the body adapts to consistently low energy intake.I also talk about today’s pressure to get smaller, the role of GLP-1 medications in appetite suppression, and why chasing a lower number on the scale can come at the expense of long-term health, energy, and hormone function.
Timestamps
00:00 — I share a personal update and explain why the episode was delayed
01:19 — I talk about my Dallas speaking trip and getting back to recording
02:18 — I discuss the pressure to be extremely thin
04:07 — I reflect on health, family, and the cost of chasing a lower scale number
05:31 — I introduce why under-eating can affect metabolism and hormones
06:57 — I explain what can happen when a calorie deficit continues over time
07:27 — I clarify the difference between “starvation mode” and metabolic adaptation
08:50 — I discuss diet breaks and adapting to a higher intake
09:20 — I connect prolonged low intake with appetite suppression and GLP-1 use
10:13 — I share my early athletic and bodybuilding experience
11:40 — I describe years of dieting, fasted cardio, and competition prep
12:05 — I recount the lab results that showed something was wrong
13:32 — I explain how under-eating and overtraining affected my hormones
14:00 — I talk about searching for answers and finally being asked about my nutrition
14:30 — I share my experience with orthorexia and rigid food rules
14:59 — I describe eating more and cutting back on training
15:25 — I reflect on reaching maintenance and feeling better
16:20 — I compare my current health and body composition with my stage-lean years
17:10 — I explain why I look beyond the scale to assess progress
18:35 — I discuss risks linked to being too lean and under-fueled
19:00 — I talk about hunger cues, menstrual cycles, ovulation, and building muscle
20:17 — I summarize how the body responds to prolonged under-eating
21:09 — I discuss hypothalamic amenorrhea and other potential signs of stress
21:38 — I explain the female athlete triad and RED-S
22:25 — I describe how I help women move out of deficits and approach future cuts
22:50 — I wrap up with encouragement for women navigating perimenopause, PCOS, or thyroid concerns
23:45 — I close the episode and thank listeners for tuning in
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