Whole Body Approach to PCOS Weight Loss with Esther Blum!

Author and Integrative Dietitian, Esther Blum, joins us to discuss her approach to helping women permanently balance hormones and lose stubborn belly fat!

Her whole body treatment strategy involves dietary and lifestyle changes for women with PCOS to improve their symptoms like sleep, fatigue, weight gain, and more!

You’ll learn her PCOS friendly “dailies” that you can start today as well as common endocrine disruptors that you can remove from your environment.

**As an exclusive bonus, Esther is offering a complimentary call to 5 LISTENERS!! Book your consultation here!**

Esther Blum is an Integrative Dietitian and High Performance Coach. She has helped thousands of women permanently balance hormones and lose stubborn belly fat by treating the root cause of their health struggles. Esther is the bestselling author of several books including Eat, Drink, and Be Gorgeous, Secrets of Gorgeous, and the Be Gorgeous Project. She currently maintains a virtual practice where she provides 360 degrees of healing. For more resources head over to www.estherblum.com & her Instagram (@gorgeousesther).

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Full Episode transcript:

Welcome everyone to another episode of a Cyster and her Mister today, we have Esther Blum. She is an integrative dietitian and high performance coach. She has helped thousands of women permanently balanced hormones and lose stubborn belly fat by treating the root cause of their health struggles.

As Sarah is the best-selling author of cable women, don’t get back and eat, drink, and be gorgeous secrets of gorgeous and the eat drink and be gorgeous project. She currently maintains a busy virtual practice where she provides 360 degrees of healing with physical, psychological, emotional, and spiritual support. As there believes that diet and supplements are the foundation to healing,

but treating the whole person is paramount. Welcome Esther. Thank you for having me guys. Thanks so much. So excited To have you here and want to ask you first, before we get started, something that really intrigues us is that you’re an integrative dietician. Could you explain to our listeners how that is different than just a regular registered dietician? What more you offer?

Sure. So I worked in hospitals the first five years of my career. I was a clinical dietician. I had a bachelor’s and master’s in clinical nutrition, which most people don’t realize is a pre-med degree with just no physics, which is why I did it because I really was not good at physics. I love that you mentioned that because I totally went into nutrition from health science,

because I didn’t want to take that physics, but oh my gosh. Yeah. I took physics freshman year and I was like, this is not for me. So, but yes. So my, my and grandfather were both physicians and my grandfather really want me to go to medical school. When I said I was going into nutrition. He was like,

you’re never going to make money. You’re never going to be a success. What are you doing? And my dad was like, he was a chemist and my grandfather made him go to medical school and he became a dermatologist and he was like, trust me, you don’t want to go, don’t go. Because it’s and the hospital is a jealous mistress and I didn’t want the residency either.

I mean, I admire the high doctors who go through all that training and it’s just incredible. So I worked in hospitals the first five years and was in the cardiology units and you know, really great, great clinical experience, but I had 10 minutes to give diet instruction to people after they had heart attack. And then I would never see them again.

So I knew that to tell an 85 year old person, you know, okay, eat this. Not that here’s a sheet of paper buh-bye I did not think I was gonna make a difference. So long story short, I became connected to a strength coach who had taken a course in functional medicine and was like you, and it wasn’t even called functional medicine back then,

you know, it was more like holistic nutrition. And she was like, wow, I did this really great course. My grandfather at the time, and the course was, you know, teaching people how to treat chronic health conditions with nutrients, nutrition, and diet therapy and things that I had not learned in spite of having two degrees in clinical nutrition.

So my grandfather at the time had given me a $2,000 check to go towards my student loans. And so I put myself through grad school and I said, do you mind if I reinvest this in another course? And the course was exactly $2,000. So he was like, go ahead. It’s okay. So that was my functional nutrition course. And then I left the hospital shortly after and worked for a functional medicine doctor for two years,

and then sat for an exam, the CNS exam, which qualifies you to be a functional medicine dietician. So since then I’ve been doing this over 26 years. Now I’m actually like a hundred, but, you know, cause I follow what I preach. I just looked much younger, but, but it’s completely, it’s an endless study. It’s endless learning.

It’s endless challenging the challenges and the more I learn, you know, the more people I get, some help. And it’s so as I’m sure you feel too, like it’s just so gratifying to be able to change someone’s life, by giving them the tools they need to feel better. It’s really powerful. It really is like, my client’s success is just make my day,

you know, if they’re not doing well, I am, my spirits are low. I’m like, what puzzle do I still need to solve? What’s going wrong. Where am I failing? Where am I falling short? Right. But then when they’re doing well, see all that effort was really worth it. I mean, it’s worth it no matter what,

But yeah, absolutely. And w how do you look at the body differently now or not now, but ever since you became an integrative dietician, like, how did you, what, what changes did that make in your own practice when you, when you looked at your patients? So The testing that I do is different and much more comprehensive, you know,

a regular, if you go to a primary care physician, a classically trained Western medicine doctor, you’ll get just some very basic blood tests. Well, those blood test parameters haven’t been updated since 1929. So, and they’re not comprehensive enough, you know, you’ll get tests, maybe see if you’re anemic or yeah. You’ll find out the problem after it’s there.

Not if it’s coming, you know, So the, the, the lab work is, is still focused on data from 1929. Is that, Yeah, the parameters are from 1929 of medicine, even for thyroid test and functional medicine parameters are different than them lab tests. So you can pick up a lot more. I run a lot more tests, which raises lab eyebrows with doctors.

They’ll often say other patients, well, why do you need a full thyroid panel? They want to do just a TSH, TSH, or thyroid stimulating hormone. And I ran about four additional tasks just on the thyroid. So I try to pick up the red flags or insulin management or inflammation or cardiac risk diabetes. And then I also do stool and urine testing to look at the gut microbiome and to look at hormone production and to look at neurotransmitters in the brain.

So amazing. It’s really cool if you’re so thorough, it’s much more thorough. And then the diet therapy that I do is very different than just the ADA stared diet. So, you know, the food guide pyramid, if you followed it, there’s some you wouldn’t question why so many of us are obese and fat. Like no one needs six to 11 servings of bread and carbohydrates every day.

That’s just not a thing. Absolutely imagine suggesting that, so a woman with PCOS, right? Or insulin resistance or menopause or someone who’s sedentary, just know it’s got to stop. The food guide pyramid should be upside down on its the other way. So there’s a lot of misinformation. And what most people don’t realize is the dietetic association is sponsored by know Coca-Cola council,

the dairy council. And if you, I have like two sets of journals, right? Get the functional, I get today’s dietician and they get the ADH or at all. And then I get the American journal of clinical nutrition and I’ll get dieticians and functional medicine. Right. And the ladder, the two ladder are vastly different from the forum being today’s dietician is ads for soybean oil canola well boost,

right. Which is by NetSuite. I started throwing them away. I don’t even read them. Now. I know, I know I get it. I really don’t give much need bits every now and then there’s some nuggets and I’ll check out the research, but it’s just frustrating and disappointing. How do you even trust the research? Is it backed by,

you know, everything is so, I mean, isn’t that a conflict of interest when, you know, when you’re paying for advertisement in magazines or when you’re donating money to the dietetic, that’s like a conflict of interest because now, you know, if that same person goes and says, this is bad, their own advertisers are going to come back and take that money to huge concrete.

Yeah, That’s right. That’s correct. It’s really important. Like you said, and you’re really leading by example, even if you’ve studied to be a dietician, to be a doctor, to be anything you should open your mind and research further and see, what’s really working for people. And I feel like a lot of people struggle with that because they’ve spent so much time in school studying what they’ve studied,

you know, at a certain point you feel like, you know it all and you don’t, there’s so much more to learn about integrative health and really healing people. Well, yes. And it’s also really busting up the myths and getting results. So I went to, this is a funny story too. I went to a meeting for, it was like an dieticians who are entrepreneurs.

Right. And people say, well, how does everyone here treat diabetes? So everyone’s like, oh, well, you know, I ha you know, diet therapy. And then I’ll, I don’t even remember what they said, blue CRNA, who knows. Right. And then I was like, oh, well, I’m using chromium and vanadium and trace minerals.

And one of them looked at me, she’s like, what are you doing? And I was like, well, and they said, how do you live with yourself? Selling supplements, you’re making money. And they said, this is an entrepreneurial group. Number one. But number two, I said, you must all have really healthy patients. I treat people who are really sick and food alone,

just ain’t cutting it. Food alone is very helpful. Okay. Metabolically lean and they’re eating real food. Chances are, they’re not going to be diabetic anyway or not type two. I’m not referring to type one type two. Okay. But most people aren’t. And even, you know, I’ve read nutrient tests on myself and I eat pretty darn well.

And my patients who are eating organic and are making an effort to eat clean. And they’re still deficient in nutrients. Because if you have any kind of gut, if you have chronic stress, if you have insomnia, you know, or God forbid, if you read a big meal every now and then, like you can have a nutrient deficiency too. Right.

So, you know, to me, supplements are not only a cheap insurance policy, but they get people feeling well. I mean, I’m treating women in their seventies who are like, I’ve never felt better. I finally have energy. Again. It’s very hard unless you’re eating fresh, frozen adrenal glands to get the nutrients you need to support your own adrenals from your diet.

It’s just hard. You do need supplements and they’re not to replace your diet. You can’t out supplement your long it. Right? Yeah. I mean, th the definition is in the word itself to supplement, you know, you’re supplementing your diet and lifestyle with proper necessary tool. Also the tests that you run, allow you to understand what the next steps for supplements will be for your patients.

You’re not just throwing things out. Yeah. Like your case telling you take, you had some lab work done, you saw, you had some issues with your thyroid. So now you’re taking some thyroid supplements to help get that back to a normal level And hopefully see that. Yeah. It was leaning towards hypo and I, would’ve never known if it wasn’t for the lab test and our bodies are constantly changing.

I could have been fine before and now I’m not, or later I might have something else so important to keep up. And are you, and so you’re going to redo your test to see like the before and after for yourself. Definitely. And do you notice a change in how you feel taking the supplements? I do at first, I had detox symptoms the first couple of weeks of taking it.

And honestly, I didn’t see major hypothyroid symptoms. So that’s why I didn’t really know. I had it a little bit. So, I mean, we’ll see, like maybe I’ll look leaner. Maybe, maybe my body will change or my mood will change. I just started the supplement. So like one month or two months. Yeah. We’ll see.

You’ll see. And if not, then you keep tweaking and figuring it out. Right. Did you hear About that sister who took Obasi tall and finally got her period after a year of not having one? Incredible. I see those kinds of messages on Instagram a lot. How does that feel? Well, Avast Tal helps with healing, insulin resistance, a common root issue that most PCs sisters have.

And by targeting insulin resistance, we’re seeing sisters kick those crazy cravings. Finally regulate their periods, obviously and improve their ed quality. Each packet of opacities has a 40 to one ratio of myo-inositol and de Cairo in NASSA tol. This ratio is similar to the ratio that should be found in the body. But with women like me who have PCLs, this ratio is often imbalanced.

So taking bus tall can be super effective in treating insulin resistance, starting from the root of the Issue. Awesome. It tastes like nothing. So just warn me when you put it in a cup. So I don’t drink. You got It. BU check out the link in the description to get 15% off your order. Reb, let’s take a moment to correct our posture.

Take a deep breath and have some peer spectrum CBD. Sure. Hey, sisters CBD can help with acne inflammation, anxiety asleep, and so many other PCs symptoms. I personally take it throughout the day to help keep my stress hormones nice and low. Not to mention I sleep like a baby every night and I don’t wake up fatigued at all. Now open your mouth,

please. So I can give you a serving. Now, hold it for 60 seconds. Head over to pure spectrum cbd.com and use the code, the sisterhood one word for 10% off. Can I stop now? Nope. You got 30 more seconds. So tell us About the books that you’ve written. I recently purchased each year can be gorgeous. So each drink can be gorgeous.

The whole motto is your body. Maybe it’s helpful, but who says it can’t be a nightclub. So I love that. I read, you know, sex in the city was out at the time. It really inspired me. I, you know, I, I didn’t read regular nutrition books, not because they weren’t wonderfully rich in science and information,

but because I just didn’t find them so entertaining for me. And so I wanted to write that book that was infotaining and like really just fun to read and made nutrition very sexy, but also very accessible. And I wanted it to also help people who maybe couldn’t afford to hire a private practitioner, but really were hungry for the information. So I packed the first 15 years of my practice into that book,

and it has everything from it. You know, it was really an ode to my twenties in New York city. So there’s a chapter on hangover recovery, a chapter on grade sex, preventing UTI and STDs, and what to do if you had them. And also, you know, a lot of my patients stories, right? I talked about mercury toxicity.

I talked about breakups and PMs. So really just gave people a handbook, the little Bible and Suzanne Vega actually dropped it into a New York times article last summer. This is in like my top 10 books that I keep around. I was like, wow, that is so funny. So then I wrote secrets of gorgeous, which is just a one tip per page,

a little page, a day reminder of ways to get healthy. And then there was the eat drink and be gorgeous project, which really kind of said, okay, after living life in the balance, if you know, you know, in your twenties, if you notice in your thirties and forties, your buys starting to shift, and you know, you’re not as lean as you used to be or not getting the same weight loss results.

You wanted start to tighten up your diet a little bit. So there’s four different meal plans. There. There’s a, gluten-free, there’s a bag, there’s a muscle building. And then there’s kind of a leaning out when, and it has food logs in there, keep food logs. So it’s a great accountability too on really teaches you how to build muscle and get lean.

And then the last book keep women don’t get that is a paleo diet book for women because all the paleo diet books really address nail health, but they don’t address female health. So for example, when I was writing it, I researched like 73 studies on intermittent fasting and saw that only 13 were done on women. And so you, you know, it really gave me pause because you look at all of these food trends and all of these diet trends.

Quito also is, is a great thing to talk about because typically what I see in practices, it works great for menopausal women. And so does intermittent fasting when you’re not having the monthly cyclical changes, but after about three to four months on keto women, their adrenals and thyroid start to slowly conk out and we have to be introduced carbs and their weight loss efforts stall and their fatigue goes away,

but Keno does treat hot flashes beautifully, but there the other way to treat hot flashes, it’s hormone replacement therapy. So where you don’t have to be, you know, on a keto diet. So it really, you know, the, the goal was to really address a paleo diet for women and teach women to find their own unique carb tolerance. That’s the key magic word,

finding your own unique car. Planets. We talk about that all the time and what you said about the intermittent fasting and keto. It’s exactly like some things that we mentioned too, like the research has done dominantly on men and on women who are in their menopausal stage. So not for women who are in the reproductive age, we don’t really know how it can impact them directly.

And as you mentioned, after four months, it starts to have other issues on their health. So it’s really important to like, do your research and like, see if those studies were actually done for someone in your current stage and not for someone Else. I’m sure you’ve seen this before. When a woman with PCOS comes into your office and has done keto or intermittent fasting and said,

oh, I lost my period. Or I only saw temporary results where I was miserable on it. Or some people, you know, temporarily they see some great results, but what’s some of your, what’s the direction you give women with PCOS who come into your office. I’m sure you talk about, talk about carp tolerance with them as well. Yeah.

And really well, a couple of things. Okay. One is again, I’ll rub run their blood work and see, you know, what their glucose is, but their fasting insulin is I would have them wear a continuous glucose monitor so we can see how foods are really affecting their blood sugar. And then I’ll run a Dutch test on them to get a baseline of what their hormones look like.

Even if they’re on the pill or they’re on marina or the IUD, I still run the test because, you know, I need to get a sense of what’s the form of production. Like how are they detoxing yet? And the, and the testing is more complicated, right? I have to do ovulation kits and see, are you obviously, if you’re not on,

if you’re on the pill, you’re not obviously, you know, so we really have to kind of put the pieces together and really work on insulin management for them first and foremost. So if they’re going to have carbs, they should be high in resistant starch, you know, beans and Lego’s potatoes that have been cooked and cooled are higher. And resistance starch actually just did an Instagram post this week,

or a real video oats, which are cooked and cooled starches. There what’s that For me, it wasn’t the beginning of our romance. No longer does it. And what did you make? Exactly? I would make oatmeal, right? Yeah. Then I would put like chia seeds, nuts, Dairy free milk. And you let that sit overnight. Yes.

That’s sometime overnight, overnight, Overnight. Oh, it’s right. And so re foods that are hiring resistant starch, take a longer time to break down and be absorbed into the bloodstream and raise your blood sugar. So, and then of course I would make sure, you know, their protein is optimized quality with anything from lean meat to eggs, to fish,

to poultry, you suggested protein powder. If protein powder is a convenient option, then yes. I mean, I never let perfect be the enemy of done. So absolutely protein suggest everyone always asks what protein powders should I take? Cause they know it’s good for blood sugar. Yeah. Yeah. How about protein powder? You know, you have to be careful with blood sugar because if you’re blending it with fruit and you’re drinking it,

it’s going to be absorbed much more quickly. So I tend to use protein powders. If someone is either deficient in protein, like let’s say someone does okay with dairy and they want, you know, a Greek yogurt for breakfast, I’ll have them add a scoop of protein powder to that. Or if it’s in a shake, I’ll put in a couple of tablespoons of flax or chia seeds and some berries,

which are lower glycaemic for sure. So if someone tolerates dairy, you know, you can find really great grass fed whey proteins. If they don’t tolerate dairy, you could do it’s again, not it’s tricky. It’s not a complete protein, but like the beef there’s beef. Exactly. Yeah. It’s like, there’s a couple of protein powders that have beef protein,

but primal primal kitchen designs for help makes one, but it’s not, it’s still not a complete protein. It’s a little gray. And then there’s pea protein, which is high in branch chain. Amino is if you tolerate legumes, always the caveat, right? If you tolerate and then quality fats are important for regulating a period that’s that are anti-inflammatory and found in their natural state.

So avocados, raw, nuts, and seeds, and you can try seed cycling if your PCLs it’s very gentle and not going to hurt you. And of course, olives, olive oil, coconut, coconut oil, butter, those are all great sources of quality fat. Some of the dailies that you would tell a woman with PCOS like daily recommendation. Yeah.

She or flax putting fiber fiber binds excess estrogens and enables you to excrete it down the right pathways. Okay. The biggest problem I see when I do testing is that estrogen is either being recycled in the gut, right. And checked someone’s beta glucuronidase that enzyme. And you can see if it’s just, if the levels are high, the estrogen isn’t leaving the gut.

So you want to make sure people are pooping and eliminating one to three times a day and getting a lot of fiber to capture and bind an X Crete that excess estrogen, What are you going to go to tips for fiber? Because I need to know for myself too. Yeah. So for men, I love ground flaxseeds cause it’s really great for prostate health.

Really, really important. You can soak chia seeds again, two tablespoons in three quarter cup of dairy free milk is great. And then you can sweeten it a few months with some cinnamon or a little Stevia or monk fruit, but I’ve just learned to eat it kind of straight up. It’s very pleasant like it’s, to me, it’s like cereal and it’s,

it’s very filling. If you are on a low FODMAP diet, sun, fiber is a great fiber source. That’s very gentle on the gut it’s made from, I forget what vibrant it’s made from, but it’s a very it’s guar gum. So it’s a very gentle, gentle fiber. There’s also paleo fiber by designs for health. That’s another good fiber source.

And of course, high fiber fruits and veggies. So another great takeaway for PCs since you want veggies from the brassica family, because those also help push estrogen down the right pathway. Okay. So that would be broccoli, brussel sprouts, artichokes, Kalene flour, all of those are incredibly good for healthy estrogen metabolism. Well, The things that our parents were forcing us to eat children,

and we would be like, no, but now we gotta do it. That’s right. But the other really important thing that people, I think don’t address enough are the lifestyle pieces. And that’s what you put on your skin because you want to make a lot of things we put on our skin and this is men and women. Okay. Be it hair care,

be it skin cream, shaving creams, lotions, be it makeup, lipsticks, deodorants, perfumes, all of those can be endocrine disrupting. So you want to make sure that you’re using natural products that have ingredients that you can recognize and pronounce, or at least look up on your phone. Right? The environmental working group has a great list of clean versus dirty products,

chemicals, you know, beauty counter for women has or bare minerals. A great, yeah, I’ve been obsessed with, with what Iliya beauty. I literally bought everything that they opera and replaced it with everything that I have. I get to write this down. It’s I L I a and I like it because they don’t have a thousand different things that for me,

I like a simple makeup routine. I really just, I don’t do a lot of contour on tour. Like it’s not my thing. Like I just do the concealer shadow mascara and it’s simple and it’s great. And I’m happy with everything that they have. And I’m just so pleased. Every time I’ve finished, like an old product, I replace it with Elliot.

It doesn’t Say hashtag not an ad. Cause we’re, trust me, I’ve seen the bill. I’ve become an affiliate of them because I’m just so pleased with their products. Yeah. And so just keep your simpler, keep your skin and haircare really simple. And then of course what you cook in also, you know, use ceramic coated cans, like look,

prosaic is great. Any stainless steel cast iron and, and storing your food in glass versus plastic. If you use a microwave, everything should be on glass, not plastic or styrofoam and environmentally, it’s better to yeah, totally. Probably usable, but being mindful of how your body interacts with the environment is also really important for PCFS or any, any estrogen dominance or imbalances.

Yes, definitely. It’s I want to move on to also sleep talking about lifestyle. You know, we know that sleep is also really important. Could you kind of talk about like the impact sleep has on PCs as well as other health issues and how to get better? Yeah. Well, if you’re not getting good sleep, you know, you can develop insulin resistance within two weeks,

your blood sugars can really go wonky. And again, a great way to see how it’s affecting you as to wear a continuous glucose monitor. And you can see, or you can also wear like an rubbering it’s oh, U R a. I have zero affiliation, either newer ring and that will really track the quality of your sleep. Okay. This seems so simple when I say it,

but the biggest way I’ve improved people’s sleep is by having them take technology out of the bedroom. And this is not just television, it’s also the phone. Like, I don’t understand why people sleep with a phone next to their heads, given that has shown that that raises cortisol levels. Having a phone next to you. Even if you’re not looking at it.

Yes. Electromagnetic fields. Oh yeah. Oh my God. I’ve told us. I don’t mean to cut you off. I’ve told the court, I’ve told Tallinn, don’t put the phone next year ahead because of my radiation. And like, we don’t know what can happen. Just like put it on the nightstand. That’s across the bed. So it’s not next door.

Yeah. Don’t put it. 5g technology is military grade. We’re not supposed to have this level of radiation near us as humans. So never put it in your bra. Don’t put it in your pockets near your reproductive organs. Keep it away, speak wireless. If you can, you know, or just use the old fashioned headsets, which you plug in our lower radiation,

the blue light emitted from technology. Be it the iPad, your phone, even the TV. Right? So put your phone away. I try. I’m not perfect. But most sites, I shut it off between eight and nine and I just shut off my phone. I leave it in my kitchen and my bedroom’s upstairs. So I am nowhere near my phone.

If you have a router in your bedroom and let’s say you live in an apartment, right. And you’ve a router in your bedroom, shut the router off at night. Or I’m. I get plugged technology cover with electric tape, like cover up any lights, get a battery operated clock. So you’re not, you can’t see what time it is. If you wake up at four in the morning,

like who cares? Don’t look at the clock. Why am I saying all this? And you can get my glasses. You could sit. And they have like blue light blockers, right? Am I telling you all this? Because the blue light disrupts melatonin production in your brain, in the pineal gland in your brain. So that’s why you sleep better when you’re like camping outside.

Cause things are dark. It’s natural light and you wake up to natural light. So the same goes true for sleep is how you go to bed, which would be in total darkness. So if you don’t have blackout shades, you can even just wear an eye mask, right? And in the morning, get outside. If you want to have coffee on your front doorstep,

if you want to take a walk, the spectrum of light is a thousand times greater outside, and it has more frequencies or variations than any indoor light. So you want to get outside because that regulates your cortisol and your circadian rhythms. And over time that will help your sleep. But most people I see just by getting rid of the phone at night,

their sleep improves dramatically within 24 to 72 hours. Certainly convinced me. I think that’s going to keep my cortisol stable. I’d also add that Eylea beauty. It has a blue light protecting spray that you can put on your face. I don’t really know what your eyeballs exactly. I know. No, just on your skin now. I don’t know what effect it has on your skin,

but it obviously has some type of effect. If they’re selling this, I haven’t looked into it. I’ve got to look into that. That sounds a little suspect, but let’s see. Let’s see. Yeah. That’s interesting to protect your skin. Yeah. Makes sense. Maybe it contributes to wrinkles Maybe, but I’m definitely like yesterday I made a mistake.

It was like 10 o’clock. I was watching TV and I, for some reason, I mean the TV is bad enough, but I picked up my phone and I w when I read it for like 10 minutes, and then afterwards, I was like, I felt drained. I was like, what am I doing? And I just like put it away.

And I definitely felt like my course, or like, I just didn’t feel as calm as I did, like 15 minutes before. So I think I’m going to either turn it off or like put it, like, put it in the kitchen somewhere where I don’t, you know, I don’t go there after 10 o’clock or something. The nights that I’m really consistent with like reading,

getting in bed, relaxing, not looking at my phone or even the TV. I feel so good. And the next morning I feel better seriously. And the one thing is too, like when we wake up, sometimes the first thing you grabbed is the phone. Right. Like I do too. And like, we want to look at the phone CR notifications,

get that like dopamine Out of a bed. Yeah. Let’s work. And yeah, if you can delay that, that’s great too. I do. I admit I’m on my phone early in the morning. Cause that’s just my productive time. I walk my dog for an hour and on the walk is like my creative downloads or I’ll send emails or texts.

My clients, like that’s a very active time. And then at night it just, it it’s a real nice comedown and just get that dim lights, you know, and just relaxing time. Like we have, we have a king size bed and my son and dog and husband and I all just crawl in there and read and hang out. And it’s very nice and quiet.

So yeah, you gotta chill. We all have to give ourselves permission to unplug and just not, my family knows, like if you call me after eight, somebody better be dead because do not bother me. I’m not nice. I don’t want to talk to you. I’m done call me a five 30 in the morning sex. I am up out.

I will out chat you up. So Now you did mention your husband. So it was a perfect last question before we go, you’re on a sister and her, Mr. So we wanted to ask you say, you’ve said it in the past that a partner is very important in the process, you know, for focus and accountability. Can you talk more about That?

Yeah, so, well, I will say my husband is he is like the most supportive human in the world and just really gives me a really good foundation, but he’s not my accountability partner. I do have support. I work with amazing. I’m working with two functional medicine doctors who are partnering to help me treat, you know, mold, Lyme and CBO good times.

And, and then I have a business coach, but I, for my people, what I do for my clients is to be their accountability partner and their advocate, because what I see more and more is there’s a huge gap between functional medicine and primary care. And so I am often their advocate and will call the doctor’s office or write letters or say,

this is the reason why they need these tasks. Please run these tests. Some doctors are wonderful, really partner with me. Others really are not comfortable doing that. They aren’t comfortable prescribing hormones the way I recommend or extra testing. So then in those cases, I help my clients find new doctors who will partner with and they are out of network. And one of my clients say,

oh my gosh, it’s expensive. And I’m like, but look at the time you’re going to save by just hiring someone who is not going to give you a hassle and is going to order every test and partner with you. So years ago now I don’t even have a primary care physician myself. I just always hire functional medicine people because it saves me a lot more time and hassle.

I don’t have the time to sit and bang on doors and ask for tests and ask for this and that. I just want to call my doctor, put a message into the patient portal, say, you know, now this prescription, can you refill it or can I get an appointment to talk to you about this? And it’s just not even an issue.

Yeah. I wish that It comes to that one day where like that whole process is that simple, you know? And it goes back to what we were talking about at the beginning of the podcast, you know, like the virtual service that you provide, like all your resources and as well as our resources that we provide, like all of these resources really help people who are not able to find the right doctor or who can’t afford to go to the correct doctor or even just,

they don’t know where to start. And it’s really amazing that like, we’re all able to provide these resources that people can get started on their journey and like even like be able to afford it and like find the next steps without worrying. Yeah. So can I give you guys a couple of resources for your people? Yeah, absolutely. I was just gonna say,

could you let us know where people can find you? Yeah. Yeah. So on Instagram, I’m at gorgeous Esther. And so again, I try to give lot, a lot of information out there on hormones and digestion and weight and just fun. I try to make it very fun and infotain, and then if you go to my website, Ester bluhm.com

and enter your email, you will get my three-part video training on how to crush your cravings in three days. Cause we all like everyone’s really struggling with sugar cravings. So it’s a video training and an ebook. And then for five of your listeners, I opened up my calendar for the five 30 minute consultations. These are complimentary. These are for people who are serious about moving the needle with their health who have a specific problem,

be it PCLs or trying to lose weight or insulin management, and really need help figuring out how to solve that puzzle. So people leave with the consultation with three strategic tools to move them towards their goal. And you go to Esther bluhm.com/call C a L L. Awesome. And we’ll put that in the episode description. So listeners head over to the episode description to find the website Instagram as well as you know,

the two tools to contact as SIBO. That’s Awesome. Thank you so much for coming on. Oh my gosh. Thank you guys. I’m so excited to be here today. You guys have a great podcast. Thank you. Thank you So much. All right, listeners. Thank you for listening to this week’s episode. We’ll be back next week with another one.

Take care. Bye. If you enjoyed listening to this podcast, you have to come check out the sisterhood. It’s my monthly membership site, where sisters just like you are learning how to move through the stages of PCOS from stage one, cold and alone at the doctor’s office to stage five, nailing the PCs lifestyle collusion, and dairy-free get ready to finally feel in control of your body.

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