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[00:00:00] Jenny Swisher: Welcome friends to this episode of the Sync Your Life podcast. Today we’re doing something different, something we haven’t done before on the show. We’re actually going to be doing a series of throwback episodes. We are well over 200 episodes into this podcast and every day I get a message from someone asking a question about progesterone or asking a question about proper testing or asking a question about what it means to embrace a functional wellness journey and I always find myself referring them back to one of the old but good podcast episodes here on the show.

[00:01:25] Jenny Swisher: So we’re going to take some of our favorite for the next few weeks and we’re going to throw them back. We’re going to do an episode replay so that you can hear these amazing interviews with experts in their field. I’m so excited to introduce you to each one of them here in the next three weeks, but without further ado, let’s dive in.

[00:01:39] Jenny Swisher: Welcome friends to this episode of the sync your life podcast today. I’m being joined by Kelsey Jack. Kelsey and I had the great fortune of getting together before the holidays. To talk about everything she does and is involved in and what, what her mission is and everything. And we really hit it off. We were just talking about how we, we probably could have talked forever on that particular day, but today we get to do it all live and we get to record it all.

[00:02:01] Jenny Swisher: And we get to, we get to share it with the world. So we have a lot in common, especially our stories. I was, I was reading through your story last night, which I’m going to ask you to share here shortly. Sure. And I just realized so much, we have so much in common as it pertains to adrenal health and And burnout and how nutrition has changed us.

[00:02:15] Jenny Swisher: So I’m excited to dive into this conversation. It’s excited to ask you to not only about your personal experience, but how you lead other people through, you know, overcoming these things. So without further ado, please tell my audience, you know, who you are, what you do and how you got to doing what you’re doing.

[00:02:30] Kelsey Jack: Yeah, sure. My name is Kelsey Jack, just like Jenny mentioned, and my health issue started really young. I was a c section baby, which knowing what we know now definitely affects the gut microbiome, which led to chronic ear infections and was just on. A lot of antibiotics very early on in life and ended up having to have two major reconstructive surgeries on my middle and inner ear, which was very traumatic, uh, physically, emotionally, all of the above.

[00:02:59] Kelsey Jack: And, um, You know, kind of compressing my story, but just had Really not the best health starting out Like I mentioned the only thing that I really felt was the counter to that was I grew up on a ranch Just short Drive outside of san antonio, texas in the whole country and I was always outside Always like my mom was having to drug drag my brother back My brother and I um back inside all the time.

[00:03:27] Kelsey Jack: So Had an incredible childhood in that way. Just a lot of play, a lot of outdoor time. Uh, I lived and breathed soccer and horses. That was my life. And very therapeutic for me because I can tend to be a competitive person, but I also just love animals in that way. And so that was kind of the balance, I think, in the grace in that.

[00:03:50] Kelsey Jack: And then later in life, going into high school, I just had a lot of injuries when I was playing soccer, just a lot of shin splints, erratic energy, obviously hormonal changes are thrown in there in high school and just did not feel my best. I was always. inflamed and I didn’t like the way I felt but I didn’t know why I couldn’t tangibly put my finger on it.

[00:04:12] Kelsey Jack: And then when I went into college, it was kind of just the perfect storm of meeting high amounts of stress because you’re in this new environment, new workload, new expectations. And the way that I coped with stress was not partying, drinking, eating and gaining weight. It was the opposite. I hated running in high school, literally hated it.

[00:04:33] Kelsey Jack: But a freshman year at Baylor university, they require you to have a rec course, you know, um, along with your other educational studies for a good balance. And so I met a girl there that was a running. running fanatic, but she ran this running class and I was the only female in that class and beat every male because I was so stressed.

[00:05:01] Kelsey Jack: I was just running on pure adrenaline. I feel like all the time. And she pulled me aside and she said, you know what? I really think if I could work with You could get really good at this. And sure enough, I just poured All of my extra time energy into running. And that was how I coped with the stress. Uh, the, the bad part about that was, I was not eating nearly enough.

[00:05:26] Kelsey Jack: And was living in a chronic state of stress. And as far as, We know now syncing our workouts with our cycle, uh, high amounts of cardio strip the nervous system. They dysregulated, they tax the adrenals and physically, emotionally, I was just not in a good place to do that, but that was the only way I knew from a physical way to get rid of my stress.

[00:05:49] Kelsey Jack: And so. That kind of spilled over into early marriage and I was medically injured by the HPV vaccine and that was really when the paradigm shift hit for me and it was a huge wake up call because I remember being in my OB’s office fixing to be newly married and she’s like, You know, their typical reaction is, let’s put you on birth control and hey, this new vaccines out.

[00:06:15] Kelsey Jack: Let’s do it. I had no idea at that time. I was 22 years old and was really just very in a scared position. And. That’s where I got completely fed up with the traditional model of care. I had my daughter a few years later, and I like to tell people that I birthed my adrenals out with my first baby. Like, they were just, at that point, done.

[00:06:40] Kelsey Jack: Um, I was all give, no replenish, and it showed. I started Dealing with debilitating panic attacks could not leave my house could not do much of anything. I was wired at night. I felt like I could go run a marathon, but I was so tired during the day and that’s where the rubber meets the road for me.

[00:07:01] Kelsey Jack: Basically, is you’re in this place of. Something is not right. I just knew it. No doctor could tell me that nothing was wrong, even though that happens all the time now, like your labs look fine. So the difficulty really put me at an intersection. Like, what are you going to do? And it was then in there that I figured out, You’ve got to be an active participant in your own health journey and you’ve got to show up for yourself.

[00:07:26] Kelsey Jack: No No one else can do that. And I thought you know what if i’m struggling with this I can’t be the only one. So what am I going to do about it? I enrolled in the nutritional therapy practitioner program through the nutritional therapy association And I was so fascinated by every single thing. I learned it was so opposite of what I thought Any type of education had ever taught me, but especially within the pharmaceutical complex and what just blew me away was the amount of healing I experienced in my own journey through that process.

[00:08:02] Kelsey Jack: And so I thought I have got. To find a way to help others, because I know that I’m not alone in the amount of stress I have endured, the mood imbalances that are involved in this process, my sleep is a wreck, and so, My passion is truly now to help others save hours of research and get to the root cause of what is driving those symptoms because I’ve been there.

[00:08:32] Kelsey Jack: I have a lot of experience with it and I know what it feels like to be in that position and it’s not a fun feeling, but I wish that Someone could have told me what I was going through that it could have been mitigated by totally changing my nutrition, looking at movement in a totally different way that wasn’t stressful to the body, supporting my metabolism, which we as females are not taught how to do that.

[00:08:59] Kelsey Jack: We are taught to diet, to lose weight, to restrict calories, to look at calories as purely calories and calories out. And so I specialize in nutritional therapy, but I also am now doing blood chemistry, so I do labs, I can do hormone panels, I can do gut panels, I can do blood panels and all of that, uh, inherit tissue mineral analysis testing.

[00:09:21] Kelsey Jack: So that led me to restructuring how I do business. And I help my clients. So I totally revamped Holy Well just about a year ago. I upended all my systems and processes on the back end and I work with clients in a 90 day timeline and it’s very focused on what we’re What we’re going through 30 days at a time and I like to call it a very hybridized approach because it’s automated and it’s personalized So all the education is automated through your portal You only get to see the month that you’re on and what you’re going through and you have a very clear set of Instructions of what you’re to do day by day.

[00:10:02] Kelsey Jack: It’s chock full of Insane amounts of resources, education, that sort of thing. But during that time, we’re also looking at what is personalized to you through labs. So everything is hyper personalized to you. It’s precision supplementation. And the reality is we’re all unique in what we need. And I can treat Sally and I can treat Mary and they can both struggle with the same exact things, but the root causes and the drivers are completely different.

[00:10:30] Kelsey Jack: And. I like to say that I am very obsessed with the foundations of health, which are digestion, blood sugar regulation. A lot of women don’t understand just how much blood sugar regulation impacts their hormones. Minerals replenishing minerals because stress really takes a toll on mineral reserves. Uh, fatty acids, proper hydration, and then a properly prepared nutrients and diet.

[00:10:54] Kelsey Jack: But then in month two, we really go into nervous system dysregulation, the liver, the HPA axis, um, how light affects all of that. And then in month three, we really get into redox and detox detox. So it’s really a comprehensive program in that way. And it, it came out of the pain points of my own life and turns out my inclination was true because So many females struggle with that exact thing, and they’re left feeling very helpless, or their only answer and solution is to be put on a pill, whether that be hormonal birth control, whether that be an anti anxiety pill, or an antidepressant.

[00:11:32] Kelsey Jack: And what I just got really frustrated with was going, your only hope is to take this for the rest of your life. And I just said, I’m not going to do that. I can’t be left in this position feeling like I can’t catch my breath multiple times a day. My hand shakes when I try to make a to do list. I am not motivated to do anything because my overwhelm is so high.

[00:11:55] Kelsey Jack: And so, The biggest mission behind Holy Well is truly to reclaim whole health, but it’s to offer hope and healing because the body can heal given the correct things.

[00:12:06] Jenny Swisher: Absolutely. Yeah. So many things that you just, I took, I took a bunch of notes already, so I hope we have enough time in this episode to cover everything.

[00:12:13] Jenny Swisher: If not, we’ll have to have you back because I’ve got a page, a page full of stuff, but you know, I, I find myself saying this, uh, on a lot of interviews that, you know, I’m Kind of like my story. My story was with migraine and dealing with sort of a similar situation and feeling like I’m not just going to take this medication that’s giving me kidney stones and everything else, like, just because you have no answer for my root cause.

[00:12:35] Jenny Swisher: We have similar journeys in that way, but I find that a lot of my guests are here because of. You know, the fact that they want to serve the person that they once were, you know, they, they want to really just say, Hey, I might not be a full on expert. You know, I’m not the head of the Cleveland clinic by any means, but I’m also a couple steps ahead of where you are.

[00:12:51] Jenny Swisher: And I want to make sure that I turn around and tell you what I wish I would have known when I was in your shoes. So you said, you know, our pain points become our story of healing. And it’s so true because I feel like this is what I’m uniquely called to do, you know? Yeah. My D my degree was in. English writing and communications.

[00:13:06] Jenny Swisher: I thought I would work in book publishing or whatever. Yeah. And I literally, and I’m like, if you would have told me that I would end up in health and wellness talking about women’s hormones, I’d be like, but it’s my story.

[00:13:17] Kelsey Jack: Yeah.

[00:13:17] Jenny Swisher: Yeah. It’s my story. So, so many things that you said that I want to talk about, but I’m going to try to zero in on the most important for right now.

[00:13:24] Jenny Swisher: The first thing that I want to say is yes, I just did a series of podcast episodes. The one I just recorded for my next solo round is actually on PCOS and blood sugar regulation. And I just. My last week episode was on gaslighting and women’s health,

[00:13:38] uh, talking

[00:13:38] Jenny Swisher: about what I call the over prescribedness of oral contraceptives.

[00:13:42] Jenny Swisher: Even more recently, I’m hearing more and more about, let’s just do a hysterectomy. Let’s just do an ablation because we have no other answers. So this is everything you just said. I’m like, I wanted to be like, Oh yeah. Oh yeah. Yeah. You know, like everything jives with what I’ve been teaching as well. So I want to talk about it.

[00:13:57] Jenny Swisher: I just sort of pull out a couple of pieces of your story because I think that, you know, people who listen to my show. Are like me. That’s why they listen to me. And a couple of things really resonated with me. You said you found yourself early on in your story, coping with stress through exercise. And I find this to be so common.

[00:14:16] Jenny Swisher: Myself included a couple of days ago, I wasn’t feeling well. And I was like, but I have to exercise. Cause I need that stress relief, you know, and then you have to really tell yourself like. No, no, my body’s giving me another signal. I need to listen to the other signal. And I say this often, but one of the biggest testimonials and most frequent testimonials that I get from women who take my course is they say things like, I felt like taking this course taught me how to listen to my body and, and gave me permission to finally rest when I needed rest.

[00:14:44] Jenny Swisher: So many women use exercise as a form of stress relief. And while that’s okay to a degree. It can lead to adrenal failure. Essentially, it can lead to really putting your body in a state of fight or flight, which then of course can impact your reproductive health and your menstrual cycle and all that sort of stuff.

[00:15:01] Jenny Swisher: So I wanted to just mention that, but I also wanted to say. You know, I want to ask you the question compared to where you were then with, you know, kind of coping with stress through exercise. How do you look at movement now? You mentioned that you’re kind of interested in cycle syncing. Maybe that’s what you do.

[00:15:17] Jenny Swisher: I don’t know. But what, you know, what, how do you look at exercise now and how do you make it work for your body? Totally different,

[00:15:25] Kelsey Jack: right? Because I think when you have a understanding physiologically, how the female body functions, so a lot of Jenny’s listeners will know this, but I, I think we are done such a disservice because females are not even taught that we have four phases of our cycle and you can optimize what I think is so cool is.

[00:15:45] Kelsey Jack: It’s like a lottery ticket every week. What can I do with strategy to work around the four phases of my cycle? And I did not know this. I was on a podcast a couple months ago with Dr. Anthony Balduzzi and he said, you know, it’s so cool because females are so much more hormonally complex. I think exercise is set up very much like a work week and it’s set up to serve males on a 24 hour hormone cycle.

[00:16:12] Kelsey Jack: Females are not made that way. And so I think Asking yourself. How do I feel today and really going? Is it a tiredness that I know is I need to exercise to gain more energy or I need to eat more today and exercise or is it a tiredness that I need to honor my body and stop resisting rest. And I think if we can come to terms with the fact that.

[00:16:40] Kelsey Jack: We are so much more balanced, inspired, and energized when we can work out of a place of having adequate rest. And so I’ve just gotten really good of going, I have to remove my own expectations. Is that mindset healthy? What am I trying to achieve? What’s my end goal in going? I’m going to go work out. Is it so I can appear a certain way or is it really because I want to feel my body today and how do I do that well?

[00:17:12] Kelsey Jack: And so no matter what, no matter what day, whether I decide to do a strength based workout or not, I usually walk twice a day because I think that non exercise activity thermogenesis, which is neat movement is one of the most underrated. forms of exercise. It lowers blood pressure. It lowers, uh, it regulates blood sugar.

[00:17:34] Kelsey Jack: It regulates the nervous system. And if you can just feel good that you push yourself on a really good long walk instead of strain and stress your body, that brings a lot of peace and, and mental rest to that side of worshiping exercise and feeling like that is where I’m gaining. My confidence and my identity that has been a journey even just two months ago My husband and I have been listening to a guy named Jamie Winship and he talks about co creation in is if you’re a believer really how God created us was to be co creators with him and How we derive our unique identity And I think if we can as females understand that our identity has been so stripped and it’s a black and white facade, essentially, of you’re deriving your worth only from X, Y, or Z, you can get really curious about who you really are.

[00:18:39] Kelsey Jack: What God wants you to co create with him. We will stop operating from a deficit and not just a caloric deficit, but an identity deficit, a confidence deficit. And I think from a female anatomy standpoint, strength based workouts, compound movements, higher recovery windows, and stop pushing yourself to the point of death through pure cardio workouts.

[00:19:06] Kelsey Jack: I have never felt more powerful, more. Agile and more capable than when I am lifting weights and doing things that are strengthening me instead of stripping me So that’s kind

[00:19:19] Jenny Swisher: of where i’ve come And you’re doing those, you know, in alignment with the energies of your cycle. You know, we talk about like high hormone energy doesn’t always mean high physical energy, right?

[00:19:28] Jenny Swisher: Sometimes it means like when your hormones are high at ovulation, it might mean mean walking active recovery when your hormones are low at your period. A lot of women say, I just don’t feel like it. Listen to that. It’s okay. Honor your body. Introvert and honor your body. Yeah, absolutely. So. I wanted to ask that because I do think that pertains to so many women.

[00:19:46] Jenny Swisher: And I also want to touch on something you talked about with your experience with anxiety and panic attacks, which we’ll get to here in a second, because that’s part of my story as well, but. I want to pause just briefly since blood sugar regulation is sort of a specialty of yours in teaching. And this is something that I come back to often on the podcast.

[00:20:01] Jenny Swisher: It’s just fresh in my mind because I just recorded a solo round about PCOS and 70, you know, there’s four different types of PCOS. And the most common, or I guess the most common root cause is blood sugar regulation, dysregulation. And so a lot of women will say to me, like, well, what does that even mean?

[00:20:19] Jenny Swisher: Right. Because traditional medicine and I, and I like to summarize by saying traditional medicine just literally calls PCOS a group of symptoms. So it doesn’t necessarily mean that you have to have any tests to prove that you have it or anything else. It’s just, okay, if you have irregular periods or something’s wonky, we’re going to say you have PCOS.

[00:20:34] Jenny Swisher: Whereas. Functional medicine looks at it a little bit differently. They say you truly only have PCOS if you have androgen excess, if you have male testosterone, you know, male hormone in excess. So that’s number one, right? So don’t just take the diagnosis for what it’s worth. Do what you were just saying before, be your own best advocate, ask more questions, ask for that testing.

[00:20:53] Jenny Swisher: And then once you do understand, okay, maybe you do have it, let’s say you, you, you got the proof, then it’s important to say, what’s it coming from. Right. And I talked, I talked about that on my, my solo round, which I’ll link to in the show notes, but, but blood sugar tends to be the, you know, the biggest, you know, Underlying cause for PCOS for 70 percent of PCOS women.

[00:21:15] Jenny Swisher: So I want to talk about it just briefly because it is that important. And this is a hormone health podcast. What this means too, is looking at your insulin, right? And I’m going to let you talk about this, but a lot of women will say to me like, Oh, well, my blood sugar was fine on my last test, or I don’t have any issues with, you know, I don’t feel hungry or whatever the case is.

[00:21:33] Jenny Swisher: And it’s like, well, I, however, as a nutritionist and a certified trainer, I used to have people bring me food diaries. And I, day after day, I was looking at food diaries of women who were skipping breakfast or skipping lunch, or they’re drinking that like Walmart protein shake. And And then not having anything else for several hours.

[00:21:53] Jenny Swisher: And they’re, but then when you ask them about their energy, they’re like, Oh yeah, I usually feel really tired. Mid morning. I usually have to have coffee by 4 PM. And you’re like, have you ever, have you ever made the connection

[00:22:03] that

[00:22:03] Jenny Swisher: your, that your food is fuel? And when you are, when you’re under fueling, you’re putting your body into a state of fluctuation.

[00:22:10] Yeah.

[00:22:11] Jenny Swisher: Right. And so I’ll, I’ll hand it over to you, but I want to make sure that we cover this, you know, as concise as we can so that we can talk about everything else. But what, what would you say, what do you see most women struggle with when it comes to blood sugar regulation?

[00:22:23] Kelsey Jack: I would say that most females have been walking around in a calorie deficit for half of their life and they’re not even aware of it.

[00:22:30] Kelsey Jack: And as we age, protein becomes even more important. There is no greater. motivation for a female in our culture to anti age. And yet the strategies that we’re using to achieve a thinner look are actually working against your biology. And so, but on the flip side of that coin is blood sugar is kind of the unicorn because it’s easy to achieve You can turn it around in the same day and you can achieve better blood sugar balance quickly.

[00:23:11] Kelsey Jack: So the biggest thing that I want to tell women is Stop restricting calories. Stop it. A lot of women don’t even know how to eat. And so, I teach them that. But some of the symptoms that you might experience are anxiety, insomnia, a 3 p. m. afternoon slump, a 10 a. m. slump. If you can’t, if you’ve slept 8 to 9 hours and you still can’t get out of bed, that is because cortisol is too low.

[00:23:39] Kelsey Jack: Cortisol is the hormone that gets you up and goes in the morning. And there’s a ton of different strategies that we use with blood sugar balancing, even outside of food, uh, light sinking and those sorts of things, but you have got to stop restricting calories. And a big tactic I love to use with females is I actually go back to childhood and I go, what was the most comforting thing that you did as a kid?

[00:24:03] Kelsey Jack: Besides play. And it’s funny because almost every single female I work with can tell me. And that’s, I loved when my parents will let me eat a bedtime snack. Do that. I’m not talking about anything crazy, like 150 to 300 calories. Your liver loves to have a reserve of glucose to pull from. It actually.

[00:24:25] Kelsey Jack: Regulates and calms down the nervous system. And if we can be strategic with the type of calories that we’re eating, this is going to be your best friend because it’s going to soothe you into a really good night’s sleep. But it’s also going to give you optimal energy the next morning. Stop fasting. I think fasting can be a really good tool.

[00:24:46] Kelsey Jack: But if you are hormonally wrecked, it is going to be the worst decision of your life because a lot of women do not know how to strategically fast. And if your blood sugar is whack, we’ve got to get that stabilized before you’re even touching fasting. A big thing is stop drinking coffee on an empty stomach.

[00:25:09] Kelsey Jack: So a lot of women, just like you, come to me, I don’t have an appetite in the morning. Well, that’s a problem because you are, your HPA axis is so dysregulated, your cortisol is so jacked, uh, that you are actually, In a state of fight, fight, or freeze 24 seven all day, every day, even during the nighttime. So that’s why you feel panicky.

[00:25:31] Kelsey Jack: That’s why you wake up between two and four AM. That’s why you have to pee all night that can all be linked back to blood sugar dysregulation. But more so than that is women who don’t have energy because their blood sugar is so low in the morning, run to the pop coffee pot first thing in the morning.

[00:25:47] Kelsey Jack: And the reason I tell women do not do that. is because coffee is a stimulant and it will actually suppress your appetite even further. So not having proper hunger cues is a very good indication to me that we can have a quick win here. If you’re willing to implement some very simple strategies around blood sugar, you’re going to notice that you actually have the ability and the want to eat, which is Going to achieve what you need to get you out of a calorie deficit is going to stabilize your blood sugar and you’re actually going to regain your appetite.

[00:26:20] Kelsey Jack: Hormones are going to be happier, your mood is going to be happier, your sleep is going to be better. And then, Stepping out of stress is huge. A lot of people are just running around in a chronic state of stress all the time. So females especially need to have some sort of outlet to where it’s not any type of pressure to exercise or.

[00:26:42] Kelsey Jack: whatever it may be. You need to learn how to regulate your nervous system in a healthy way. And I can talk more about that later on. And then minerals. I have found that, and I don’t think your listeners would be shocked, but magnesium is the Number one mineral that gets stripped by excess stress and imbalanced blood sugar.

[00:27:02] Kelsey Jack: So if we can put some minerals back into the diet, drinking bone broth, adding good electrolytes or sea salt to your water, those sorts of things. And if you don’t have an appetite in the morning, a combination I love to tell females is drink warm lemon water with sea salt. It’s going to stimulate your digestion.

[00:27:19] Kelsey Jack: You’re going to get hungry and you’re replenishing your minerals all in one. I’ve

[00:27:23] Jenny Swisher: established that we must be soul sisters because these are all things that I teach as well. I joke with my husband. I’m always like, is there a way I can be sponsored by magnesium? Like, I don’t know. I talk about magnesium all the time.

[00:27:36] Jenny Swisher: Yeah. I love all this. And I think you’re so right. I think that there are too many women going out. I say this all the time. Women are not eating enough and they’re not eating enough of the right foods. Correct. You know, especially protein, especially healthy fats and this, you know, we’re recording this at the time of, you know, beginning of the year, new year’s resolutions, all that kind of stuff.

[00:27:55] Jenny Swisher: And so my, my social media feeds are just filled with women and what they’re doing. Right. I saw yesterday where a woman was sharing this keto bread that she started eating and I just Googled the ingredients of this bread and was like, Oh, and I had to say something to her. I was like, no, this bread is highly inflammatory.

[00:28:11] Jenny Swisher: Yeah. Lots of refined oil. You know. And so I think we can easily fall victim, you know, to these fad diets. This intermittent fasting thing needs to go for most women, honestly. I mean, the science now shows us that it might be great for a man. It is not great for a woman, especially a cycling female. You alluded to that.

[00:28:29] Jenny Swisher: Things like the ketogenic diet, right? Those are things that were put in place for specific types of individuals dealing with issues that were working directly with their doctor, not for people to just sort of wing it and call a bacon cheeseburger. Yeah. No healthy. So we could go on a whole tangent there, but I find that yes, absolutely.

[00:28:45] Jenny Swisher: Most women are not eating enough. They’re not eating enough of the right foods. They’re falling victim to packaged foods, processed foods, which of course isn’t serving them either. But I always say most people don’t realize how good their bodies are designed to feel. And when you, when you can really harness the power of regulating your blood sugar, like that’s the closest I can get you to feeling that energy that you should feel.

[00:29:05] Jenny Swisher: I always measure. I say I measure everything in energy. And the problem that I solve is misalignment women who feel like their check engine lights are flashing and something’s off 90 percent of the time that check engine lights flashing because their energy is either fluctuating, or it’s just always low right there in adrenal burnout.

[00:29:24] Jenny Swisher: Or they’re not treating their nutrition in a way that is fuel. And so I’m glad we touched on that. So we’ve touched on, so I teach the four legged hormone chair, the four legs of the chair being your sex hormones, your cortisol, adrenals, your thyroid, and your blood sugar. So we’ve touched a little bit on the blood sugar.

[00:29:41] Jenny Swisher: I want to talk about adrenals, especially since that’s, I think you said I birthed out my adrenals during your story. Yes. Adrenals. We both sounds like we both experienced things like anxiety and panic attacks. And I know that this also affects a lot of women. I can’t help, but think that because women wear so many different hats, you know, we are sort of like the heads of our families and we’re maybe also, you know, working a career or whatever, like we, you know, in so many different positions in our life.

[00:30:06] Jenny Swisher: And I, of course, anxiety will haunt us in those cases. Right. I had a doctor tell me a doctor told me one time that I was. Dealing with anxiety attacks and migraines because I gave a shit. Like those were her words. She’s like, well, you’re the type of person who gives a shit. Whereas women who don’t give a shit, like if you’re, you know, you’re not super obsessive and like type a, you may not deal with these things.

[00:30:26] Jenny Swisher: And I thought, no, most women are dealing with some form of anxiety. Might not come out in the realm of a panic attack necessarily. But A, it’s very common and B, what I want to also kind of direct this conversation toward is both periods of my life where I was dealing with this, I was in a straight, a state of adrenal fatigue.

[00:30:47] Jenny Swisher: And I was also in a state of sex hormone imbalance. My progesterone number was just rock bottom. Yep. And so I believe that I was chemically driven to have these episodes because now I don’t even know if I could, I don’t even know if I could create it for myself. Like I, you know what I mean? Like I’m so far away from that.

[00:31:03] Jenny Swisher: And so I just want to say this, like if you’re someone who is dealing with anxiety and panic and overwhelm and, you know, Burnout. Like it’s important to a have some testing done so that you can see what’s, what’s going on with your cortisol, what’s going on with your, your sex hormones and whatnot.

[00:31:18] Jenny Swisher: Because there could be something chemically speaking that could be putting you into the state. So I want to hand it over to you and have you talk about just a, your experience with anxiety attacks and maybe how you overcame them yourself and what you recommend for women to do.

[00:31:32] Kelsey Jack: Yep. Well, the biggest thing is do not drink coffee on an empty stomach.

[00:31:37] Kelsey Jack: Like I said, you have got to start eating within the first 30 minutes of waking. Even if you’re not hungry, doing everything in your power to gain back an appetite. So taking bitters, uh, Uh, drinking warm lemon water, doing something to stimulate your appetite instead of suppressing it because you’re just going to get caught back up in this really bad cycle of suppressing appetite when your body needs fuel, just from the most very basic level.

[00:32:08] Kelsey Jack: And then, I think something that’s really important to remember is everything coincides with everything. So when we talk about adrenals, it’s linked to blood sugar. So if your blood sugar’s out of balance, your adrenals are going to be too, which is going to eventually impact your sleep, which I always invert the triangle of priority.

[00:32:27] Kelsey Jack: Everything flows out of sleep. If you’re not sleeping well, and I don’t just mean Enough hours. I mean quality sleep. I’m obsessed with sleep. I have a sleep course. I talk about sleep all the time because females require More sleep. This is scientifically proven. If you do not get enough sleep, you will have higher androgens This is proven.

[00:32:48] Kelsey Jack: So if you are hormonally wrecked you are wrecking your hormones more by not prioritizing sleep I have really great free sleep resources in my bio on Instagram because I That is the number one needle mover that in blood sugar balance for optimizing your hormones from a panic attack Standpoint the biggest things that moved the needle for me were eating sufficient protein and fat eating the right types of carbohydrates not eating something that that was healthy just to eat it because it was healthy.

[00:33:23] Kelsey Jack: So I teach a very interesting strategy you can use at home called the Cocos Pulse Test to understand if you are sensitive to something that might be wrecking your blood sugar because you for your unique biology. I cannot do a smoothie in the morning. I’ve got to eat physical food. And I teach this a lot too to females because we’ve got to chew to stimulate hydrochloric acid for our digestion to wake up.

[00:33:51] Kelsey Jack: And then the biggest things that really helped anxiety for me outside of, Obviously, um, optimizing my sleep was stop over exercising. I went and saw a functional neurologist. I did a lot of brain balancing, a lot of low level laser therapy. The biggest things that moved the needle for me from a supplement standpoint were CBD, herbs, I found that herbs are the most potent thing for the body because our body loves plants and the forms of medicine.

[00:34:23] Kelsey Jack: And then, light exposure. I am equally is obsessed with strategic light exposure for our circadian and our infraradian rhythm and how that impacts hormones So if you’re struggling to get out of bed in the morning and really cope with Sufficient amount, sufficient amount of energy, go outside and sit in unfiltered sun.

[00:34:47] Kelsey Jack: Let your eyes see natural light as specifically before 10 a. m. and then at sunset. This is going to actually totally reshift and balance out your hormones from a place, a natural Way to do that instead of getting on a ton of progesterone or whatever I think it is not just an isolated way. We approach this and then from a panic attack standpoint Box breathing has been huge for me red light has been huge for me grounding has been huge for me CBD has been huge for me Cortisol managers are huge and then balancing blood sugar.

[00:35:27] Kelsey Jack: I mean it regulates everything And I think a lot of women would be shocked if they can habit stack and start to redo their rhythms, how good they can actually feel in a pretty decent amount of time.

[00:35:47] Jenny Swisher: Yeah, I agree. Would you say that most women who are dealing with sleep issues, um, would you say that a lot of times the blood sugar, Sleep is connected for them.

[00:35:58] Jenny Swisher: Oh, hugely

[00:35:58] Kelsey Jack: connected because you’re going into bed with way too much cortisol, not enough melatonin. And actually there’s 400 times more melatonin stored in the gut than there is the brain. Same thing with serotonin. So the, Amino acid profile, the hormone profile. I’m looking at how are women going into bed?

[00:36:23] Kelsey Jack: What are they doing before bed? And then we can do a continuous glucose monitor through levels. We can also do aura ring tracking, those sorts of things to kind of look at the data and tell us what exactly is your body struggling with specifically to you. I already know if you’re waking up between two and 4 a.

[00:36:41] Kelsey Jack: m. Your glucose is way too low, and then you’re putting your stress on the liver, which wakes up your body because cortisol and melatonin compete. So I’m looking at exactly how much we’re competing with against your biology at that point, and then what exactly can we pull out quickly to undo those, those patterns?

[00:37:05] Jenny Swisher: Yeah, I know for me, I’ve been wearing the aura ring now for over a year. I’m obsessed. Um, anytime that I forget to charge it and the next morning it’s not, it’s dead, I’m like, what’s like, yeah, but you know, the one thing that I’ve noticed is how certain foods or late night eating or alcohol impacts my sleep.

[00:37:23] Jenny Swisher: And obviously that’s connected to the blood sugar. So for me personally, you kind of coming back to something you mentioned earlier, A bedtime snack was always something that was part of my childhood routine, and it’s something that I’ve brought back. So in 2022, you know, we’re at the, the fresh start of 2023, right now.

[00:37:40] Jenny Swisher: Last year I made three prioritizations. I said, okay, I’m upping my protein. Mm-hmm, . I, I felt like I was mastering what I would call the fundamentals, right? Yes. I was exercising, I was, I, I was. But that’s where the all the good stuff is, right. Right. And so for me, it was like, I was like, I’m going to prioritize protein.

[00:37:57] Jenny Swisher: I’m going to, I’m going to wear this or a ring and really start to look into my sleep and sort of like biohack my sleep and get that right. Those were probably the two main things for me. Um, but part of that increase in protein was also allowing myself to have that bedtime snack. Now I didn’t, I didn’t have it like a minute before I went to bed.

[00:38:14] Jenny Swisher: I would have it at like 9. 00 PM and I’d go to bed an hour, hour and a half later. So they had time to kind of digest a little bit, but I found very quickly that my body did better overnight with sleep. If I had something to eat before I went to bed and we know through a lot of recent research that even some form of healthy carbohydrate before bed can help women with their blood sugar regulation overnight.

[00:38:34] Jenny Swisher: So this is something that like I was afraid to do. I wasn’t necessarily a, I wasn’t a calorie restrictor. I was eating enough healthy foods, but I was kind of cutting myself off. I was saying, okay, dinner, I’m done after dinner. Right. But I was finding that I was having these middle of the night wake ups, or I would get up to go to the bathroom and felt like I was starving, right?

[00:38:53] Jenny Swisher: Or that I was felt lightheaded. So I knew that blood sugar was at play. So upping my protein to equal one gram of protein per pound of body fat. So, or body weight. So for me, that was 135 grams of protein, which is not an easy task. I was just about to say, it sounds like, oh, okay, no, just wait, like eating that much protein is a focus, it’s an intentionality, and I was not eating that, that much.

[00:39:15] Jenny Swisher: I was maybe eating 80 grams, I needed to go up by about 50, 50, 60 grams of protein. So protein and then the bedtime snack. But alcohol too has been something that, you know, I’m 39 years old. And so I’m starting to notice that what I was able to handle in my twenties or thirties, early thirties is not the case anymore.

[00:39:32] Jenny Swisher: I did an interview with someone on the podcast about just sobriety and alcohol and its impacts on our health and our brain, uh, Stacey Miller. I’ll make sure to link that up in the show notes, but. We talked specifically about this being an issue for women, even if they don’t think it’s an issue, right? No,

[00:39:47] Kelsey Jack: it’s an issue.

[00:39:47] Kelsey Jack: I didn’t,

[00:39:48] Jenny Swisher: I didn’t know it until I started using the aura ring and I am not someone who I’ve actually, I can’t say I’ve ever been drunk. Like if I have an alcoholic beverage, it’s like one, maybe two. And so, but I noticed that like, especially after the age of 35, especially starting to use, you know, The aura ring, I started to notice that even a glass of wine or one alcoholic beverage, my sleep, I would have like these wake ups during the night and my sleep would be so rocky.

[00:40:12] Jenny Swisher: So it’s interesting now. Cause my husband will say, you know, like, Hey, can I get you a cocktail? And I’m always like, I have to weigh the odds in my head. I’m like, do I want to enjoy this? Or do I want to have a bad night? You know, am I going to have a bad night of sleep? You know, like I totally see how it’s correlated now by just tracking my own sleep.

[00:40:27] Jenny Swisher: So. Any, any thoughts on just alcohol and, and bedtime snacks?

[00:40:32] Kelsey Jack: I think that we have to understand that alcohol does a numerous amount of things in the body. I think that We can look at different cultures in a very healthy way in how they consume alcohol, but we need to look at the type of alcohol that we’re drinking.

[00:40:50] Kelsey Jack: Traditional wine is loaded with pesticides, excess sugar, the processing of it is not great. And then if we’re drinking two to three margaritas, I mean, that’s just a sugar bomb, essentially. So, I would say, If you’re going to drink alcohol, look at how much you’re drinking per week, per day, if you’re in that situation, I, I don’t have never done that.

[00:41:14] Kelsey Jack: Um, I’ll have maybe one alcoholic beverage every other week, if that. But I think everything can be done with strategy. And what I mean by that is, Pretty much every female that I work with, blood sugar management is the key thing that we are going after through exercise, through recovery, through nutrition, through mood, through energy states, because it, because it’s the biggest win, like I said earlier.

[00:41:47] Kelsey Jack: So if you’re going to drink alcohol, a lot of people graze and they’ll eat. So if you’re going to drink alcohol, drink in a better form of it, watch what it does to your blood sugar. I think having data in front of you changes the way that you perceive the body. And so I think if you want to get really curious about how something specifically affects you, wear a continuous glucose monitor.

[00:42:18] Kelsey Jack: I love levels. Wear an Oura Ring. Um, but back to strategy is eat a really good protein rich, fat rich, and some carbs, an actual meal. With your alcohol, so you’re not putting an additional stressor on the liver because alcohol is already hard on the liver and an additional structure on blood sugar management.

[00:42:43] Kelsey Jack: And I think you’re going to find that if the body is given the raw materials that it needs to execute complex functions. You’re gonna notice that. You’re gonna notice it in your energy states, your sleep, your adrenals, your mood, all of it. But more so specifically to alcohol, you’re gonna find that your ability to Monitor how much you want to drink and really get in touch with yourself on a deeper level of going.

[00:43:14] Kelsey Jack: Is this going to serve me in the way that I really want to feel because if it’s going to affect my sleep, like I know it does and I want to perform optimally tomorrow. It’s not worth it to me. So that’s kind of where I approach it. But I am in no by me. I’m not a celibate in that way of like no alcohol, but I do just think like yeah.

[00:43:34] Kelsey Jack: We have to weigh pros and cons. And we also have to go like, what is your end goal in this? Like, if you’re wanting to reclaim whole health, if you’re wanting to feel better, then there are some things that we’re going to have to look at that are depleting your bank account.

[00:43:50] Jenny Swisher: Right. And, you know, it goes without saying that alcohol specifically affects women differently than it affects men.

[00:43:56] Jenny Swisher: My husband also wears an aura ring and we had a date night recently where we did some like wine and beer tastings. And so we, I had probably the equivalent of two beverages. He had probably three to four max. And the next morning we were comparing sleep scores and I was so infuriated because like you said, having the wearable.

[00:44:14] Jenny Swisher: Having something that tracks it for you and like gives you the evidence helps you say like, ah, you know, like this, you make that connection and it’s like everything, right. We’re more inclined and motivated to make progress if we know what’s holding us back from that progress. And so for me, it was like, I remember the next morning just being like, I feel terrible.

[00:44:31] Jenny Swisher: Yeah. You know, and look at my sleep score. It was so bad. And he was like, I feel fine. You know, we, we look, we look at each other’s sleep score and he’s got like a 92 and I’ve got like a 72 and you’re like, well, and I

[00:44:42] Kelsey Jack: think that’s an important thing to note too, because when I work with females specifically from an energetic standpoint, they’re feeding off of, this is the way that I connect with my husband after a long day.

[00:44:57] Kelsey Jack: This is a, just something that I am used to doing. And. There can be a lot of hesitation in giving up alcohol from the spouse side because that’s how they’ve learned to cope with stress That’s how they’ve learned how to go to sleep and a lot of women and men that I work with that are struggling with sleep Issues just don’t understand Physiologically how alcohol impacts sleep.

[00:45:22] Kelsey Jack: Yeah. Sure. You may fall asleep quicker, but you’re not going to get into REM sleep. You’re not going to get adequate rest and it will show your brain will tell you, you will not have good memory recall. You will not have good energy. You will be more inclined to eat empty calories. It affects so much more than what you think it does.

[00:45:45] Kelsey Jack: Yeah. But you know, from a strategy standpoint, you can bump that back instead of drinking at eight, you could drink at four cutoff at one. I mean, There’s a, there’s ways to keep it, but I think a lot of women needed to step back and ask themselves why they’re drinking.

[00:46:02] Jenny Swisher: Right. Right. Well, I should also mention, I did an interview with Dr.

[00:46:06] Jenny Swisher: Calvin Ng. He’s a functional medicine practitioner. And he had a really great, he talked about this analogy of, of women in particular and the liver, right? And how this really operates. And I think just from a basic level for women to understand that, Especially as you enter these sort of perimenopausal years, right?

[00:46:22] Jenny Swisher: The mid to late thirties into the forties before menopause hits your adrenals start to be, they’re working a little bit harder. They’re, they’re making up for that sex hormone production that your ovaries are slowly. Saying farewell too, not right? Yeah. And so your adrenals are working a little bit harder.

[00:46:36] Jenny Swisher: And so you figure the liver is really the, the, the center point for estrogen detoxification. It’s, it’s, it’s what’s thyroid hormones, thyroid hormone. It’s also going to be what processes that alcohol. And so when I was interviewing him, I just remember him telling the story of like, you know. Here’s your liver working so hard to detoxify estrogens and handle the environment around you and detoxify, detoxify.

[00:47:01] Jenny Swisher: And then you give it a toxin, right. In the, in the form of alcohol. And it says, Whoa, these other things can wait. Yep. Now I have to process this. Right. And the way that, the way that he said it just made me think about it a little bit differently of like, You know, and again, I’m, I’m like you, I’m not totally celibate on this issue, but I also want to make sure that I’m maybe biohacking this in a way that works for my body and prioritizing my sleep.

[00:47:23] Jenny Swisher: Cause I agree with you. It is the main fundamental of hormone balance. I always call it. It’s your system reboot, right? You, without sleep, you don’t get that system reboot. So I just wanted to kind of summarize it by saying, you know, if you’re a woman listening to this in your thirties and forties, alcohol might affect you differently than it did before.

[00:47:39] Kelsey Jack: Yep. You

[00:47:39] Jenny Swisher: know, and, and your body is sort of like your adrenals, especially your liver, especially is kind of working harder at this age to, to do those things. And so, you know, being mindful of that and just saying, okay, I’m going to, I’m going to do this a little bit differently or, or whatever the case is.

[00:47:54] Jenny Swisher: So I want to make sure that we touch on before we wrap up today, you know, just overall stress, whether that’s chronic stress or not, and also how to really help women. what I call deregulate the nervous system.

[00:48:06] Um,

[00:48:07] Jenny Swisher: we’ve touched on this on the podcast with my, my actually my personal yoga instructor, my good friend, Jen did sort of like a little breath workshop with us, but just how can we go about, you know, really just relaxing the mind.

[00:48:20] Jenny Swisher: Addressing stress in an almost in a daily way so that we can really make, you know, make forward progress on down regulating our nervous systems. Cause obviously we live in a society where we grab our phone, we’re out the door, people, a lot of people that go grab their sugar laden Starbucks for the day, which is the cat, the caffeine and the sugar.

[00:48:39] Jenny Swisher: And we’re, they’re living in this state of, like we’ve said, this blood, blood sugar rollercoaster all day long. And that’s of course, taking a toll. You already alluded to the fact that our blood sugar and our cortisol are highly connected. I’ve given the analogy before, and I teach this in my course, uh, A long time ago, a pharmacist told me an apothecary pharmacist told me that, you know, what happens if I take a sledgehammer to your hand, right?

[00:49:00] Jenny Swisher: If I, if I say, I’m going to hit your hand with a sledgehammer, he’s like, what happens to your cortisol? I’m like, well, it’s skyrocket skyrocket because I’m in a state of stress, right? I never, ever at that time when he asked me that question, I never made the connection to his second question, which was, well, what happens to your blood sugar when that happens?

[00:49:17] Jenny Swisher: Mm hmm. And so a lot of women don’t realize that your stress and your blood sugar are connected, right? We’ve already established that.

[00:49:25] Kelsey Jack: Yeah.

[00:49:25] Jenny Swisher: They’re pals. And so I want to talk about coming at this from the other side, right? We’ve already talked about blood sugar regulation through your nutrition, through your sleep, but I also want to make sure we come at it from the stress angle too, and say, what are some ways that women can really down regulate?

[00:49:40] Kelsey Jack: Well, I think we need to realize that we all have a start to our day, but I feel like technology does not give us an end. And if you don’t purposely end your day. You’re never ending your stress cycle. So you have got to truly not allow your day to dictate how you feel. You need to structure your day so you can dictate how you feel.

[00:50:09] Kelsey Jack: And, I work with females whose morning looks a little something like I rushed out of bed, I grabbed a cup of coffee, I grabbed a banana on the way out, I ate some oatmeal. And that is a catastrophe for blood sugar. So if we can pull back and go, if we can just truly restructure how you’re even starting your day and then how you’re intentionally ending your day, you’re going to feel like a totally different person.

[00:50:40] Kelsey Jack: Reinstating different habits are very, very hard, but it is where the win is, I promise you. And so, I think managing your stress throughout the day can look like creating an alarm on your phone for a stress check in, going, I’m going to put my phone down and I’m going to go on a walk outside, I’m going to get unfiltered sun, I’m going to regulate my blood sugar by walking, I’m going to breathe deeply, and I’m going to be without any type of technology in my face.

[00:51:10] Kelsey Jack: And so when that alarm goes off, say you do a stress check and alarm, take 15 seconds to close your eyes and breathe deeply like you can close one side of your nose in and out for 15 seconds and the other other side. This allows the vagal nervous system to reset and if you don’t know what the vagal nervous system is, it runs from the very top of your head to the very bottom of your toes.

[00:51:36] Kelsey Jack: And even better if you can go outside and walk around barefoot because you’re getting the negative ion exposure, which is more grounding to the body. So the number one ticket for nervous system dysregulation is how you are breathing. A lot of us walk around day to day in this shallow breathing pattern, which actually signals the body.

[00:51:54] Kelsey Jack: Whether you’re stressed or not, that you are stressed, so you’ve got to look at breathing patterns. I would say getting outside into unfiltered sun is so crucially important. Most of us spend our days inside under artificial blue light, LED light. This is very confusing to the body. So stress from that standpoint is, it’s pivotal.

[00:52:17] Kelsey Jack: Uh, nourishing movement. Instead of stressful movement a big one is instituting a caffeine curfew Just like you’re putting a very clear start and into your day saying I am NOT going to drink caffeine past noon And I’m going to use caffeine Strategically because caffeine can stress the adrenals even more I would say keep work outside of the bedroom The bedroom needs to be looked at purely as a place for relaxation and sex.

[00:52:46] Kelsey Jack: That’s it. Really, truly bring a bed, bring a book to bed, uh, take an Epsom salt bath, unwind, have a very good strategy going into bed to re regulate the nervous system. And then, um, I think that brain dumping, just sitting down and going, what exactly is stressing me out and putting a name to that. Instead of having these ideas and a million different things going through your mind all day long, we need to sit down and allow the brain to identify what is stressing it.

[00:53:21] Kelsey Jack: And then potentially coming up with a solution on paper. And I find that the archaic way of doing this is actually the best way of doing it, sitting down with a notepad and a pen, writing it out. And you can do this in the morning. You can do it in the evening. You can do it any time. And I think that we are in such a frenzy in today’s culture.

[00:53:40] Kelsey Jack: And we’re so stressed that we don’t utilize the most simple tactics. And they are the most effective. So if you look at the way God created the world, he created it in order. And so God is a God of order. And I do believe that we as humans do best when we are performing from a place of order and not chaos.

[00:54:05] Kelsey Jack: And so if we can pull back, quiet the noise. regain order out of chaos, you are going to do yourself so many favors, not just from a stress standpoint, but just from a performance standpoint, a blood sugar standpoint, an emotional standpoint. And the way that you want to show up is going to look a lot different, but there’s a very huge reality to nervous system dysregulation and how it affects the body on all fronts.

[00:54:33] Kelsey Jack: So those would be some of my biggest tips. And then if you are going to drink caffeine, always putting a fat and a mineral with it. So high fat cream, some sea salt, some maple syrup, you’re giving your liver the nutrients, you’re replenishing your minerals and you’re stabilizing your blood sugar.

[00:54:47] Jenny Swisher: Yeah. One thing that I talk about in my course and to people who follow me is, is adding sea salt to your water.

[00:54:53] Jenny Swisher: First thing in the morning, you know, you’ve gone all night long with no hydration. Your body is in a state of dehydration in the morning and getting those minerals through your sea salt can help. And it’s funny because. The same apothecary pharmacist that gave me that hand analogy, the sledgehammer analogy.

[00:55:08] Jenny Swisher: He also asked me to start doing that years ago. He said, start putting sea salt in your water. You can add some lemon if you want for flavor. He said, I said, well, how much sea salt do I add? And he said, add as much sea salt as tastes good to you, basically. So add as much. So I was like, okay. So the very first day I ever tried it.

[00:55:25] Jenny Swisher: I put some sea salt in my water and I didn’t taste it. So I added some more, add some more, add some more. I reached out to him and I said, I’m cranking sea salt into this water. Like, is that normal? And he said, your adrenals are very weak. Yeah. He said, your adrenals are literally craving the salts. Yep.

[00:55:40] Jenny Swisher: Whereas when I had my husband taste it, he was like, Oh my gosh, it’s like drinking the ocean, you know, water. Yeah, exactly. So anyway, add as much sea salt as tastes good to you is what I would say to people. I want to also just mention because a lot of my people know that I’m a huge coffee fanatic, but I have also shared this on the podcast early on when we first launched.

[00:56:00] Jenny Swisher: I did a couple episodes on coffee specifically because I, leading up to my adrenal fatigue diagnosis in my twenties, I was consuming too much coffee and it was, it was the unhealthy type of coffee. It was like your traditional Starbucks type, um, coffee, full, you know, full caffeine. And when, when my functional medicine doctor said, we need to scale back, you know, no more caffeine, keep it to half a cup a day.

[00:56:26] Jenny Swisher: I was like, what? You know, I went from like four cups a day to a half a cup a day. Um, I started to, I really started to dig in. This was probably 10 years ago. I started to dig into caffeine and coffee and the effects on the, on the adrenals and all that kind of stuff. And I preached this to, because I found that coffee tends to be one of the things that women are not willing to give up.

[00:56:45] Jenny Swisher: And I, for me, like I always tell people I’m a huge fan of eliminating environmental estrogens. I have all clean. I have all clean house products. I have all clean makeup. Like, I mean, I’m weird about how I am with environmental estrogens. However, I’m going to color my hair because I just, I’m not, I’m not okay with gray hair.

[00:57:04] Jenny Swisher: Right. So there are some things that you’re like, I’m going to let this go, but this I’m going to hold on to For me, coffee is what I hold on to, but I make sure that it is a A good quality mycotoxin mold free Swiss water decaf, and it, it freaking matters. So the quality of your coffee matters. I’ll, I’ll point to that episode in the show notes as well.

[00:57:25] Jenny Swisher: I have a whole episode on clean coffee, why it matters on the type that you’re consuming and how much you’re consuming. Yeah. Um, but yeah, even just adding those healthy fats, MCT oil, grass fed butter, those kinds of things, huge. So I love all this. You’ve given us such tangible tips about so many different things.

[00:57:40] Jenny Swisher: I think. At the end of the day, I hope what women take away from this is the fact that, you know, stress and burnout and just being a woman in general, it seems like in addition to potentially maybe you’re riding this rollercoaster of blood sugar dysregulation, these things are going to hold you back in your health and wellness, which holds you back in your relationships.

[00:58:00] Jenny Swisher: Given the fact, given the fact that this is January of a new year and people are asking the questions, how can I lose weight this year? How can I be, have more energy? How can I feel healthier? Um, Just know that doing all the exercise or restricting your calories, those kinds of things again are working against your physiology when in reality, these are the things that need to be addressed.

[00:58:21] Jenny Swisher: These are what we call root causes, right? Really getting underneath the tree to see what’s causing the problem. And so I want to make sure that we point everybody to you, to the courses that you offer and everything. Cause I know you, you dive so deep into this stuff and I think it’s perfect for so many women.

[00:58:35] Jenny Swisher: So, um, but I just want to say thank you first for taking the course. No, it’s been an

[00:58:39] Kelsey Jack: honor.

[00:58:40] Jenny Swisher: Yeah. And I, I mean, I didn’t even get halfway through my page of notes, so we’re going to have to schedule a part two for sure. I’d love that. But I just, I love everything that you’re, you’re standing for. Obviously you’re coming very similar to me from a place of experience.

[00:58:52] Jenny Swisher: So you’re saying, Hey, don’t do it this way. You know, I’ve learned, but I just want to say thank you for taking, taking the time to do it. So if you will just point everybody to everything that you have to offer and we’ll make sure to link it all up in the show notes.

[00:59:04] Kelsey Jack: Yeah. I love giving value to you, however that is possible.

[00:59:08] Kelsey Jack: So you can follow me on Instagram at holy. well, that’s w h o l l y. well, I have a ton of free resources and my bio. And then I just recently launched the holy well academy, which is where I work with my clients for 90 days and my signature wellness program. So if you’re struggling with fatigue, mood, and sleep, or your mood, sleep, insanity, as I like to say, I would love to hop on a call with you and just look at how I can serve you in a.

[00:59:33] Kelsey Jack: In optimizing all of those things and we’re going to do it from a root cause approach. We’re going to do it with data. We’re not going to guess. And in addition to that, I’m going to educate you on why we’re doing what we’re doing and how we’re going to do it. And you can follow me, um, on Facebook at Holywell Nutrition.

[00:59:53] Kelsey Jack: So I have the Holywell Academy. And then I also have my own podcast, which is, uh, the Holywell Podcast. And I have lots of good episodes, a ton of education on there. But my biggest thing is my, the new way that I do my program, my signature wellness program. And that is at the holywellacademy. com.

[01:00:13] Jenny Swisher: Perfect.

[01:00:13] Jenny Swisher: Well, I will make sure we link all of this up in the show notes so that people can just swipe up and access all of this easily. But thank you again for taking time today, Jenny. I’m sure it won’t be the last time that we meet. Um, yeah, take care, keep doing good things and we’ll talk soon. Okay. Thank you.

[01:00:38] Jenny Swisher: Thanks for listening to this episode of the Sync Your Life podcast. I hope you found value from today’s episode. If you did, please share it out to your friends or leave a review. Remember, your cycles are your superpower, and by aligning with them, you can live your life with all the energy you need to be a mom, wife, daughter, and friend to those you love.

[01:00:55] Jenny Swisher: Until next time.