Balanced Vibes Podcast - Healthy Fitness, Food and Mindset

Last chance to apply for REBUILD!

This is an in depth, life changing program for women who have already recovered from burnout and Hypothalamic Amenorrhea, want to restart their exercise, have a healthy relationship with food, understand everything they need to know about hormonal balance, and become confident in their bodies!

Learn more and apply HERE: REBUILD mentorship https://kerstenkimura.lpages.co/rebuild/

This weekend, I've opened up my calendar to do FREE discovery calls with you, if you're unsure whether or not this program is for you. Sign up here: https://bit.ly/3lcjX4P

Body Composition Change – How To Do It Safely

Some of you might know that I did a little cut earlier this year. My goal was to change my body composition a little bit, get a bit leaner and feel better in my body. Nothing extreme.⁣

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At first it felt scary to say it out because I had been talking about burnout recovery and the importance of weight gain for years, and now, I wanted to lose fat. ⁣

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But I did, and I'm also glad that I talked about it because I want to show that it's possible without being obsessive. ⁣

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I've been asked when is the right time to try some weight/fat loss after recovery and here are my thoughts: ⁣

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👉It's hard to say one number (6,12,18 months…) and say: Now you're ready. It's much more about your physical and mental health. As you see, I didn't do it until several years after⁣

👉Your body should be working as a healthy female body is supposed to ⁣

👉Your mindset should be: 𝘌𝘷𝘦𝘯 𝘪𝘧 𝘐 𝘦𝘯𝘥 𝘶𝘱 𝘯𝘰𝘵 𝘭𝘰𝘴𝘪𝘯𝘨, 𝘐'𝘮 𝘰𝘬𝘢𝘺 𝘸𝘪𝘵𝘩 𝘮𝘺𝘴𝘦𝘭𝘧⁣

👉Focus on the body comp change not weight change⁣

👉You know you're doing well when you can stop at one point — a person with an unhealthy mindset never stops but always chases lower numbers⁣

👉You should never be in a deficit for too long! And you should have higher calorie/carb days and even weeks

👉Don't do extreme shit like super low cal/carb diets⁣

👉Remember what you learned in the HEALING phase: 𝗧𝗮𝗸𝗲 𝗰𝗮𝗿𝗲 𝗼𝗳 𝘆𝗼𝘂𝗿 𝗯𝗼𝗱𝘆, 𝗮𝗻𝗱 𝗹𝗶𝘀𝘁𝗲𝗻 𝘁𝗼 𝗶𝘁, 𝗮𝗻𝗱 𝗲𝗮𝘁 𝗺𝗼𝗿𝗲 𝗶𝗳 𝘆𝗼𝘂’𝗿𝗲 𝗵𝘂𝗻𝗴𝗿𝘆! ⬅️Read this again ⁣

👉Never have a goal to get back to your burnout weight — realize that you were burnt out exactly because your weight/fat% was too low. ⁣

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REBUILD teaches you how to get STRONG, healthy and fit and stay this way. 𝗡𝗼, 𝗶𝘁'𝘀 𝗻𝗼𝘁 𝗮 𝘄𝗲𝗶𝗴𝗵𝘁 𝗹𝗼𝘀𝘀 𝗽𝗿𝗼𝗴𝗿𝗮𝗺, 𝗯𝘂𝘁 𝘁𝗵𝗲 𝘄𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝘄𝗶𝗹𝗹 𝗵𝗲𝗹𝗽 𝘆𝗼𝘂 𝗴𝗲𝘁 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿, 𝗳𝗶𝘁𝘁𝗲𝗿 𝗮𝗻𝗱 𝗯𝘂𝗶𝗹𝗱 𝘀𝗼𝗺𝗲 𝗺𝘂𝘀𝗰𝗹𝗲 𝘀𝗼 𝘆𝗼𝘂 𝗹𝗼𝗼𝗸 𝗮𝗻𝗱 𝗳𝗲𝗲𝗹 𝘀𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗮𝗻𝗱 𝗲𝗺𝗽𝗼𝘄𝗲𝗿𝗲𝗱!⁣

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𝗢𝗻𝗹𝘆 𝟯 𝗺𝗼𝗿𝗲 𝗱𝗮𝘆𝘀 𝘁𝗼 𝗮𝗽𝗽𝗹𝘆!

Let me know if you have questions!

Only 5 more spots left for my REBUILD mentorship!! Apply here: https://kerstenkimura.lpages.co/rebuild/

This program is for women who already HAVE their periods, HAVE recovered from burnout, and DON'T have eating disorders anymore. They want to move on with their lives, start healthy exercise, find real balance with food, and keep their hormones healthy because hormonal health is much more than just eating as much as you can.

In this episode, I answer the following questions: 

Is it wrong to want to feel sexy after I've recovered?

I don't want to start working out, because I'm scared to see how much strength I have lost. What should I do?

How do you, Kersten, actually work out?

I've started exercising again and cutting calories, why am I so hungry?

I started the keto diet and now I'm binge eating and exercising hard to make up for it! Help!

 

Only 5 more spots left for my REBUILD mentorship!! Apply here: https://kerstenkimura.lpages.co/rebuild/

This program is for women who already HAVE their periods, HAVE recovered from burnout, and DON'T have eating disorders anymore. They want to move on with their lives, start healthy exercise, find real balance with food, and keep their hormones healthy because hormonal health is much more than just eating as much as you can.

3 Practical Steps For Achieving A Fit, Lean and Healthy Body

If you're anything like I was in the past, you think that doing daily cardio and eating as little as possible is the key to a lean, fit and healthy body. But it didn't work out, because you stressed yourself out, lost your hormonal balance, and felt exhausted.

In today's episode, I'm sharing 3 things that when done consistently, make achieving and maintaining that healthy and strong body that you really wanted. And it's easier than you thought.

Sleep supplements I mentioned in the episode:

Cortisol Manager supplement: https://amzn.to/2G2ZhwY

Organifi Gold tea: https://www.organifishop.com/products/1-bottle-supply-organifi-gold Use code KERSTEN to get 15% off your order.

If you choose to buy using these links, I earn a small commission. You will not pay anything extra.

APPLY for REBUILD here: https://kerstenkimura.lpages.co/rebuild/

How should you work out after you've recovered from metabolic burnout?

Here are the 3 types of people I see most often:

1 – The ones that start overtraining immediately (the largest group)

2 – The ones that are scared to exercise even months after recovery because they believe it's going to harm their health

3 – The ones who are struggling with workout motivation and just can't get themselves to exercise.

Know that you should be super careful when you first start exercising again! Your hormones are really sensitive, so err on the side of doing less rather than more.

If you are still. tired, rest! You don't have to push yourself to do hard workouts, but you also don't have to avoid working out out of the fear.

Lastly, learn to work out in moderation. You don't have to do it 6-7 times a week. Start small, with 2 workouts a week, and then increase from there if everything goes well and you want and can do more.

APPLY for REBUILD here: https://kerstenkimura.lpages.co/rebuild/

If you are already recovered from burnout and want to learn about REAL balance after recovery, get stronger, fitter and leaner, stop over eating and balance your hormones naturally, my REBUILD mentorship is what you need!

APPLY HERE: https://kerstenkimura.lpages.co/rebuild/

 

Why Changing Your Body Is Such A Controversial Topic

Body change is an interesting topic because everyone seems to have very strong opinions about it.

There are the people who are very body focused. Thinking about food, exercise and their bodies is what they do most of their day, because for them, changing their body is the most important thing.

Unfortunately, this body obsession is unhealthy both physically and mentally. It takes a lot of time, and also potentially leaves us with health issues like hypothalamic amenorrhea or metabolic burnout.

Another group of people say that you should never want to change your body and weight loss always a terrible idea and means that you're definitely obsessed. Furthermore, you can't possibly love yourself if you want to change your body. They're mutually exclusive.

But where is the middle ground?? What happened to that?

In my opinion, there can be a perfectly healthy middle ground. We don't need extremes, they are unhealthy!

Do You Want to Feel Comfortable In Your Body?

I really believe that we should feel comfortable in our bodies, have great energy, and feel good. And yes, maybe also fit in our clothes (given that we don't need to gain more to heal). I don't think physique goals are bad as long, as they don't harm our health.

Now you may say: I see, you said it's okay to want to be comfortable in my body, so I'm going to lose weight so I can be a size 0 again! This is the only way I feel comfortable.

You made a mistake there…

Put Your Health First

Because you probably just neglected the most important part: Your health.

When you're going through Hypothalamic Amenorrhea or burnout recovery, there are many moments when you feel uncomfortable in your body. But that doesn't mean that you should stop recovering and start cutting calories again. No. These pounds and kilograms, inches and centimeters are needed for you to heal. Because health first.

Then, you have to give yourself plenty of time to fully heal, because getting one period doesn't mean you're fully healed. You can't rush any body goals at this point. You need time!

Can You Change Your Body When You're Healthy?

But later, as you've been having a stable cycle for a while, and you want to change something, you can try that. This was the case for me. But I want to emphasize that this can't be done super quickly.

I had noticed that I had kept gaining weight well into one year after recovering from hypothalamic amenorrhea. I was getting a period every month, I was ovulating consistently, but I was gaining more weight! Getting your period isn't a guarantee that your weight gain will automatically stop. I was eating much more than I was burning, and while I wasn't getting obese or anything like that, I also simply didn't want to keep gaining. I didn't need it for my physical health either.

So, I started paying much more attention to how I eat. I started asking myself whether or not I'm full or if I need more food. And later, I started tracking my protein and then all three macros. I saw the change I wanted to see,

Today's podcast is a Q & A podcast where I'm answering 8 questions I've received through my email or Instagram DM's.

If you are already recovered and want to learn about REAL balance after recovery, get stronger, fitter and leaner, stop over eating and balance your hormones naturally, my REBUILD mentorship is what you need!

APPLY HERE: https://kerstenkimura.lpages.co/rebuild/

Simple Strength for Women program: https://kersten-kimura.teachable.com/p/simple-strength-for-women

Questions I answer in this episode:

1. Is it possible to continue to gain weight even after getting your period back?

2. I’ve had three cycles but they’re not super regular. Is it too soon to start exercise?

3. I’ve started exercising but I just don’t know how to do it moderately. I tell myself to work out every other day but then end up doing  it every day and getting so exhausted. How can I work out differently?

4. When is it safe to start thinking about body change after recovery?

5. I started tracking my blood sugar because you recommended, and it’s never below 100 in the morning. Help! What can I do?

6. What is the difference between Simple Strength for Women program and the workout program in REBUILD?

7. Do we talk about confidence toon REBUILD?

8. How can you track macros without going crazy?

 

If you have other questions you'd like me to address in future episodes, please let me know!

Brand new REBUILD Mentorship program for women already recovered from hypothalamic amenorrhea and burnout, and now want to get back to healthy exercise and diet and balance their hormones for good! APPLY HERE: https://kerstenkimura.lpages.co/rebuild/

Your Hormones After Recovery

Most of the time we don’t think about our hormones until things get bad. Just like what happened to both you and I: We lost our periods…

And then got them back, amazing!

But let's remember that maintaining a good hormonal balance takes work too. It’s not that we fix them once and now they’re good forever — they take constant and continuous work, especially if we tend to be sensitive to stress.

Some women are hormonally more sensitive than others, and in this case, taking care of yourself is even more important.

What If Your Cycles Are Irregular After You've Recovered?

Some women's periods are like clockwork — they show up every 30 days and they even know exactly what time! I have a friend like that, and she says that the only time she has ever missed her period was when she was pregnant. Other than that, her periods are exactly 30 days apart, and it's a rare case that they go over by a day or two.

Others are not that lucky. I have never had super regular periods even before Hypothalamic Amenorrhea. And if you have been diagnosed with PCOS, then your periods are very likely irregular too.

For a while I thought that I may have to gain more weight to get them more regular, but this wasn’t the case. Besides, I was already up at a very reasonable weight with my BMI being 24.5. During the first year after getting my period back, I got even heavier and likely went over BMI of 25 (didn't weigh but I could tell visibly), but my periods were still irregular. So, looks like some women have more irregular cycles than others. So some fluctuations are common.

Healthy Blood Sugar, Healthy Hormones

One of the biggest things that we have to get right if we want to have healthy hormones also after recovery, is balancing our blood sugar.

Here’s what happens in our bodies when we eat: The food that we take in gets converted into sugar and as a response to that, the pancreas releases insulin. Insulin acts like a key that unlocks the doors the cells of muscle, fat tissue and liver, and lets the blood sugar in. That way, our bodies can use the sugar in our cells for energy production and the levels of sugar in our blood stay healthy.

If that happens, everything is amazing and works the way it should.

Blood Sugar Swings, Unbalanced Hormones

But what happens if we eat foods that cause our blood sugar to spike too much, too often and are constantly out of balance?

Our bodies release more insulin, in response to sugar. But too much blood sugar can make our cells unresponsive to insulin, so that the cells won’t open the doors. As a result, we have excess insulin and sugar in the blood.

Hormonal imbalances show up as a domino effect: When one thing is off, something else is off, too. And unbalanced blood sugar is one of the things that can start this domino effect.

Why Excess Insulin Is Unhealthy

Excess insulin in the body can cause several things:

It can damage our thyroid cells and cause problems with thyroid hormone production and activity. Results: Slowed metabolism, hair loss, unwanted weight gain especially around midsection, low body temperature, tiredness.

It can lead to decreased estrogen dominance, which means that there’s much more estrogen compared to progesterone. It is linked to endometriosis, ovarian cysts, fibroids, heavy periods, sore breasts before your period, and even anxiety and depression.

It can also lead to anovulatory periods, because excess insulin can cause your ovaries to make more testosterone. As a result,

REBUILD is now open! If you are a woman who is already recovered from burnout and hypothalamic amenorrhea and wants to take her health to the next level, this 12-week mentorship is for you. Learn all about it and apply here: https://kerstenkimura.lpages.co/rebuild/

What Do Do When No One Understands What You're Going Through

At the end of 2016, my acupuncturist told me that the reason why I’m so fatigued all the time and haven’t had a period in 10 years, is because I’m overtrained. ⁣

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The news sucked, but I was committed to recovery and started sharing my journey on my blog and Insta too. Why not 🤷🏼‍♀️⁣

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But…⁣

When I Had To Explain Hypothalamic Amenorrhea To My Boss…

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It’s one thing to talk about it on social media but it gets a bit awkward when your boss who’s a guy walks up to you at the gym and asks: ⁣

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“𝘚𝘰, 𝘸𝘩𝘢𝘵’𝘴 𝘵𝘩𝘢𝘵 𝘱𝘦𝘳𝘪𝘰𝘥 𝘢𝘯𝘥 𝘰𝘷𝘦𝘳𝘵𝘳𝘢𝘪𝘯𝘪𝘯𝘨 𝘴𝘵𝘶𝘧𝘧 𝘺𝘰𝘶’𝘳𝘦 𝘵𝘢𝘬𝘪𝘯𝘨 𝘢𝘣𝘰𝘶𝘵 𝘰𝘯 𝘐𝘯𝘴𝘵𝘢? 𝘛𝘦𝘭𝘭 𝘮𝘦 𝘮𝘰𝘳𝘦 𝘢𝘣𝘰𝘶𝘵 𝘪𝘵!”⁣

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I hadn’t talked about it with any other guy except Hugh. And there I was, explaining female hormones to my boss 🥵🤣⁣

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How do I even begin to explain it? How does a fitness person take time off from exercise and intentionally gain weight? And you can’t “fix” it by the next month and then move on with your life like nothing happened? ⁣

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𝗜 𝗕𝗘𝗧 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂’𝘃𝗲 𝗵𝗮𝗱 𝗺𝗼𝗺𝗲𝗻𝘁𝘀 𝘁𝗵𝗿𝗼𝘂𝗴𝗵𝗼𝘂𝘁 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝘄𝗵𝗲𝗻 𝘆𝗼𝘂’𝘃𝗲 𝗳𝗲𝗹𝘁 𝗹𝗶𝗸𝗲 𝗻𝗼 𝗼𝗻𝗲 𝗴𝗲𝘁𝘀 𝘆𝗼𝘂. ⁣

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Luckily, my then boss was and still is an amazing human and did everything he could to help, during that time and also after recovery. But not everyone is as lucky.⁣

Most People Don't Understand What Recovery Means

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𝗠𝗼𝗿𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝘁𝗮𝗹𝗸 𝗮𝗯𝗼𝘂𝘁 𝗯𝘂𝗿𝗻𝗼𝘂𝘁, 𝗮𝗺𝗲𝗻𝗼𝗿𝗿𝗵𝗲𝗮 𝗮𝗻𝗱 𝗵𝗼𝘄 𝘁𝗼 𝗿𝗲𝗰𝗼𝘃𝗲𝗿, 𝗯𝘂𝘁 𝗻𝗼 𝗼𝗻𝗲 𝘁𝗮𝗹𝗸𝘀 𝗮𝗯𝗼𝘂𝘁 𝘄𝗵𝗮𝘁 𝘁𝗵𝗲 𝗹𝗶𝗳𝗲 𝗮𝗳𝘁𝗲𝗿 𝗹𝗼𝗼𝗸𝘀 𝗹𝗶𝗸𝗲.⁣

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🤷🏼‍♀️You feel alone.⁣

🤷🏼‍♀️You want to start exercise but you don’t know how, you’re constantly worried to overdo it. ⁣

🤷🏼‍♀️You’re bummed when you realize that you can barely lift half the weight you did before. ⁣

🤷🏼‍♀️It’s too much hassle to explain your friends that you can’t do that spontaneous 10K with them, so you say you’re injured because everyone gets that.⁣

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🔸🔸🔸In 𝗥𝗘𝗕𝗨𝗜𝗟𝗗, you’ll be supported by amazing group of women who are all in the same boat with you. Who support you, learn right beside you, and who always GET YOU. This is what you need.

This is an amazing program that connects you with women just like you, teaches the tools you need to live a better, healthier life after recovery, and maintain your hormonal health no matter what.

We have amazing guest speakers, each absolute experts in their area, and you have the opportunity to pick their brain — something you would never get without paying thousands of dollars.

If you are interested in the program, please click here to learn more, and fill out the application form.

Learn everything about this program: https://kerstenkimura.lpages.co/rebuild/

Have you recovered from your burnout? If so, congrats! This is amazing.

But what I hear from women is that after they have recovered, they feel confused.

No one tells the what to do next. How should you eat now? Can you exercise and if so, then how much? What to do about that body image that you're still struggling with? Is it okay to try to change your body a bit?

All these questions probably cross your mind.

And worst of all, it feels like there's literally no one who understands what you're going through.

But there is a solution to this…

Introducing: REBUILD Mentorship

𝟭𝟮-𝘄𝗲𝗲𝗸 𝗺𝗲𝗻𝘁𝗼𝗿𝘀𝗵𝗶𝗽 𝗳𝗼𝗿 𝘄𝗼𝗺𝗲𝗻 𝘄𝗵𝗼 𝗵𝗮𝘃𝗲 𝗿𝗲𝗰𝗼𝘃𝗲𝗿𝗲𝗱 𝗳𝗿𝗼𝗺 𝗯𝘂𝗿𝗻𝗼𝘂𝘁 𝗮𝗻𝗱 𝗮𝗿𝗲 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝘁𝗮𝗸𝗲 𝘁𝗵𝗲𝗶𝗿 𝗵𝗲𝗮𝗹𝘁𝗵 𝘁𝗼 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 𝗹𝗲𝘃𝗲𝗹. ⁣

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Learn everything about the mentorship HERE.

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If you’re saying: ⁣

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🔸I love that I’m no longer obsessed with food, but now feel like I’m just eating mindlessly… ⁣

🔸I’d love to build more strength and muscle but I’m afraid I’ll overdo it… ⁣

🔸I really want to keep my hormones healthy but I’m not exactly sure how…⁣

🔸I want to change the way I eat and move but I’m afraid I’ll go back to my old disordered and unhealthy habits!! 🛑 👎 ⁣

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🔸𝗜 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗳𝗶𝗻𝗱 𝘁𝗵𝗮𝘁 𝗯𝗮𝗹𝗮𝗻𝗰𝗲 𝗯𝘂𝘁 𝗜 𝗱𝗼𝗻’𝘁 𝗸𝗻𝗼𝘄 𝗵𝗼𝘄, 𝗮𝗻𝗱 𝗜 𝗵𝗮𝘃𝗲 𝗻𝗼 𝗼𝗻𝗲 𝘁𝗼 𝗮𝘀𝗸!!⁣

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I don’t blame you! This stuff is hard. I was there too. It took me a lot of trial and error to figure this out. Mentorship like this would have been exactly what I needed when I was going through this… But there wasn’t anything like this!⁣

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This is why, after my own experience and years of experience coaching women, I want you to have all the information and access to the absolute best resources out there, to become the healthiest, strongest version of you. ⁣

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Let me tell you a couple of things…⁣

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🔹Feeling sluggish and tired is not normal. ⁣

🔹You don’t have to be afraid of movement. ⁣

🔹It’s okay to want to change your body. ⁣

🔹You can eat without extreme restriction and also without overeating every night. ⁣

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You just have to know HOW to do all these things. And this is exactly what this mentorship is about. ⁣

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𝗚𝗿𝗼𝘂𝗽 𝘀𝘂𝗽𝗽𝗼𝗿𝘁 𝗶𝘀 𝗺𝗮𝗴𝗶𝗰𝗮𝗹. In this mentorship, we're all together — a group of women who are going through this exact same change. 𝗧𝗵𝗲𝘀𝗲 𝗮𝗿𝗲 𝘁𝗵𝗲 𝗽𝗲𝗼𝗽𝗹𝗲 𝘄𝗵𝗼 𝗴𝗲𝘁 𝘆𝗼𝘂 and this will be your family for the next 12 weeks. ⁣

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𝗦𝗽𝗼𝘁𝘀 𝗮𝗿𝗲 𝗹𝗶𝗺𝗶𝘁𝗲𝗱 𝘁𝗼 𝟭𝟬 𝗼𝗻𝗹𝘆, so apply here if you're ready to do this!

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We start Oct 5!

FREE Burnout Recovery Video Course: https://kerstenkimura.lpages.co/burnout-recovery-spectrum-later/

1:1 coaching with me: https://urbanjane.co/work-with-me/

Macro Coaching for Reverse Dieting and Healthy Body Composition Change: https://urbanjane.co/macro-coaching-with-kersten/

Book your Solution Session: https://urbanjane.co/the-solution-session/

Let's connect on Instagram: https://www.instagram.com/kerstenkimura

So how should you train if you're still a bit sensitive to stress, but want to take your exercise to the next level?

How should you handle the peer pressure when your friends and workout buddies are asking you to train with them but you're not quite ready? This is exactly what today's video is all about.

After Metabolic Burnout: Peer Pressure, Online Workout Plans, Hiring A Trainer

Many people buy a workout plan from the Internet or hire a personal trainer to help them with getting back to exercise after recovery.

These can be good options, but there are also some downsides. Here's what you should know about both:

DIY (Do It Yourself) Workout Programs

Pros:

DIY programs are affordable

DIY programs are straight forward — there's no guesswork. You just get the program and do it.

Cons:

There's no one there who asks your feedback which is so important post recovery.

You're likely a rule follower so you do the entire program even if your body says it needs rest.. and it's going to need more of it than someone who didn't experience metabolic burnout.

Unfortunately, I don't know any programs that are designed for post burnout women (other than my own Simple Strength for Women!)

Hiring a Coach or a Personal Trainer

If you're thinking about hiring a coach, here's what you should know:

Make sure your coach knows what metabolic burnout is and has worked with clients who've had it.

A good coach asks about your cycle, energy level, sleep, hunger, often.

A great coach modifies the workout for you if you're not having the most amazing day because she knows that pushing too hard might throw your hormones off again.

However…

Ultimately it's still up to you to tell your coach if something is off, even if she didn't remember to ask.

You will have to put your health first, even if it means modifying your workouts. You're finally figuring out what it feels like to work *with* your body and not against it.

At the end of the day, the goal is to keep your hormones healthy because healthy hormones = better mood, more energy, stronger body, and more favorable body composition. All which will make you happier and more confident!