Esther Blum is an Integrative Dietitian and High Performance Coach. She has helped thousands of women permanently lose weight, eliminate the need for medication, lose stubborn belly fat, and reverse chronic illness. Esther teaches her clients how to get clear and decisive about what to eat while healing their relationship with food and their bodies.

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Ari Gronich 0:00  

I'm Ari Gronich and this is create a new tomorrow podcast.

Welcome back to another episode of create a new tomorrow I'm your host Ari Gronich and today with me is Esther blum. She is an integrative dietitian and a high performance coach and her goal and she what she's done is helped 1000s of women permanently lose weight and eliminate the need for medication Lose Stubborn Belly Fat and reverse chronic illness. She teaches her clients to cultivate a warrior mindset when it comes to healing their relationship with food and unconditionally loving their bodies. Esther is the best selling author of cave women don't get fat. I like that title. 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. Esther has appeared on Dr. Oz the today show and Fox News Live. Welcome to the show. Esther I really appreciate you coming on and taking out time. I know you have a very busy schedule. So thank you so much for being here.

Esther Blum 1:25  

Thanks sorry for having me.

Ari Gronich 1:28  

So tell us a little bit about what got you started in the world of dietitian and then what kind of transitioned you from dietitian to integrative dietitian.

Esther Blum 1:42  

Um well I grew up in a medical family. My grandfather and father were both physicians. My grandfather was actually an ears nose and throat doctor and an incredible surgeon. He was the tonsil, King of Brooklyn, and that he trained my grandmother to be the anesthesiologist and the two of them took my tonsils out in their house in Brooklyn. My grandfather had an operating room, a treatment room, a consultation room and 12 bed pediatric recovery room on the first floor of their house next to their kitchen and dining room. So you know, I grew up just thinking it was very normal for my grandfather to operate on me in his own home and my grandmother to put the ether mask over my face. Um, so I was never even in the hospital really until childbirth.

So my father also was a gifted dermatologist who was a wonderful healer and I saw the two of them making house calls. You know, we would go up to my grandfather's farm house in Ridgefield, Connecticut on the weekends and the phone would ring and you know, they answering service would said like, speak to Dr. Blum. And we were like, Well, which one you know and so and they were just kind, compassionate people who did house calls and real country doctors. Even though my grandfather was in Brooklyn, and then my mother was a nurse. And we had lots of pharmacists in our families. So I grew up around medicine, it was comfortable around it was discussed at our dinner table for better or for worse. And I knew that I was interested in it. I always did well in school, but I didn't want to go to medical school and my my grandfather said what are you what are you thinking? I said, I think I want to be a dietitian, because it's all the pre med requirements. Basically, it's a little less physics, but it's all pre med. But none of the, you know, residency. I mean, I had an internship but it wasn't like this intense residency. And my grandfather said, What are you doing? That's like the biggest mistake, you're never going to be a success or make any money. And I was like, Oh, it's on it is so on right now. So I obviously have made money and been a success and said, proved him wrong. And he became my greatest champion, you know, so it was all it was really great. So then I worked in hospitals for the first five years of my career and loved it loved clinical dietetics but there's only so much impact you're going to make on an 85 year old after they've had a heart attack and you have five to 10 minutes to give them diet instruction and absolutely no follow up or continuity or accountability for them at all. So um, I began to you know, I was building a private practice even while I was working at the hospital and I went to a cocktail party at my parents house and one of that one of her friends said what are your nutritionist like? What do you know about vitamins and minerals and I said truthfully, I'm embarrassed to say if two degrees of Clinical Nutrition and I know nothing about vitamins and minerals the the class we took in college or a grad school called vitamins and minerals, the professor basically said, Well, everything you need, you know, you can get from food, like, why am I here? What What is happening? So I said, I'd really love to learn more about supplements, I don't know about them. And she said, Oh, well, my, my strength coach is taking a functional medicine course you should talk to her. So I did. And my grandfather at the time had wanted to give me $2,000 to pay off some of my grad school loans. And the course, of course, was exactly $2,000. Because that's what the universe does, laughs and plays tricks on us. So I said, You know what, I'd really love to parlay this money into more education, he was like, go for it. So took that functional medicine course. And I've never looked back, I left the hospital within the year, and worked for a functional medicine doctor for a couple of years, and then was out of my own full time. So and it's a much better way to serve people. I mean, clinical dietetics is an amazing education. And it's an important one, but it's an incomplete one, and it doesn't address, you know, you learn and look at very specific research studies. But you're only seeing about half the picture, you don't look at supplements, and there are emerging programs on new functional nutrition. I don't want to disparage those at all. But a clinical dietetics track doesn't look at all the research studies on vitamins and minerals and nutrients and how you know, supplements can be an adjunct, it doesn't take into account like a keto diet or hardcore, autoimmune AIP diet or gluten free, you know, and I to this day, I get two different nutrition journals, right, I get journals from Clinical Nutrition side and journals from the functional nutrition side. And it is like, two completely different worlds. It's two completely different parties. And it's it's fascinating to me, what is not addressed, especially when, like, on my bookshelf behind me, I mean, one of my books, nutrition and integrative medicine, you know, it's an 800 page textbook, I read and studied and took an exam on this year, all on functional medicine. Like, how is that not made it into the dietetics curriculum yet? So it's, so what?

Ari Gronich 7:15  

So why do you think what's what's, what's your reasoning? Having been on both sides of the industry? Why do you think the language is so completely different between the two, and the studies, the research, the science, the everything that we look at, you know, I've, I've been trained in functional medicine and have an immense amount of pain when it comes to seeing how much is missed in translation. And I'll give you a quick example, I had a family member who sent me all his labs. And his doctor was a traditional doctor basically said nothing was wrong with him. And I started going through on a functional lab level. And I kept looking at all these different numbers that were in the normal for the pathological numbers, but completely outside of functional. And as I looked through this, I was going, I basically figured out that this person was in liver failure. Like, with, through the combination of things that were off, it was pretty clear picture. But the doctor said, Oh, you're perfectly fine. And so that's kind of the thing that bog bugs the crap out of me. So why do you think that it's so lost in translation between functional medicine and Western medicine?

Esther Blum 8:55  

Yeah, I don't have all the answers on where the gap lies. But I will say money is a big piece of it. You know, there's big Ag and Big Pharma. And, you know, for dieticians, the food guide pyramid is sponsored heavily by you know, at the dairy board, the grain board, not so much the meat board, right me gets all this horrible press, even though pastured meat is the most sustainable practice that we have in supporting agriculture and regenerative farming.

Unknown Speaker 9:31  

So,

Esther Blum 9:32  

yeah, I think there's a lot more money behind that or there's money behind drug companies saying, you know, oh, you're not you're your mortality rate is much less when you take Lipitor every day or you take a stat and every day and your cholesterol needs to be lower and lower and lower and lower when cholesterol used to be 200 plus your age. We need cholesterol to support libido to make testosterone, estrogen progesterone. be fertile. You know, feel good

Ari Gronich 10:03  

brain function,

Esther Blum 10:05  

function healthy hair, skin, nails fight depression, ADHD, gut health, all those things. So, yeah, I think it's money, even though it's silly because there's play money to be made and supplements too. If people are smart, they jump on that bandwagon. But yeah, it's a lot harder to say, you know, eat a serving of blueberries every day for brain health, right? versus like, well, you can just take this drug or you know, so it's, I think you're constantly battling many This is this country puts the health of the pocketbook or the wallet way ahead of the health of the people, profits over people's what I'm trying to say.

Ari Gronich 10:44  

Right. So I heard a saying recently, and it went something along the lines of you eat vegetables to detoxify, and then you need to heal.

Unknown Speaker 10:56  

Oh, I love that. Oh, that is brilliant.

Ari Gronich 10:59  

Yeah, what do you think of that?

Unknown Speaker 11:00  

I mean, that's brilliant.

Esther Blum 11:04  

Yes, I mean, but me helps detoxify, too, if you don't have enough protein, it's really hard to get your liver to conjugate, you know, essential amino acids and heal and detox your body. So, but you know, it is interesting, um, I do have, there is a caveat to this. And I do have some clients that when I increase their meat, they gain weight, and they can't process all the fat. So some people actually have to go on the plant based route for about four to six months sometimes to really clean up their liver and do a good detox that's more plant based, and then go back to the Paleo it depends on someone's starting point, if someone is super, super obese, and their cortisol is off the charts, you know, it's we we tried different approaches there at the high meet doesn't always work. It depends. Right? Yes, for a healthy normal, you know, reasonable weight, someone's within their target range, then yeah, I believe that I think you do need a balance of meat and poultry, and fish and vegetables to really detox the body and, and organ meats, and build muscle support bone density,

Ari Gronich 12:24  

right? You know, when I look at human beings and how we used to eat, then I look at animals and, you know, they talk about vegetables and how you can build muscle with with just eating vegetables and being a vegetarian, but I look at at animals that are on a plant based diet. And they're typically very large. And then I look at animals that are predator animals, and they're typically very small but muscular, and powerful. Yeah, and, you know, so you have slow and large on a plant based diet. But yet, we get told all the time lately, especially about these plant based diets being the healthiest thing we could do, and then now they're coming out with all these plant based meats that are I don't know what you think of them. I'm like a

Esther Blum 13:28  

chemical shitstorm I mean, I was talking about this with my son, you know, he's he's almost 14, I'm like, stay the hell away from that crap. He's like, Mom, I would never be vegan, I just wouldn't do it. You know, again, it goes back to money. Like it's, um, you know, Bill Gates is taking over a lot of our farmland that is producing GMO based crops that the beyond burgers and the pea proteins, any time there is, you know, that type of plant based versus actual clinical research. It's, there's money behind it, people have money to gain from it. And there's a tremendous amount of clinical research on the importance of protein for longevity for bone density, you know, muscle, Dr. Gabrielle Lyon, she's my doctor and my, my sister, my friend, but she always talks about how, you know, muscle is the organ of longevity and, and there's so much clinical research on, you know, how we actually need to increase the guidelines for the RDI for protein that it's under what it should be and Case in point, you know, if if I do the math and give a healthy individual point, what is it I think it's like, point 6.8 grams per kilogram of protein. They're getting what my renal failure patients used to get in the hospital for the amount of protein They're recommended, what you really should do for those of you who are new to all this is a gram per pound of body weight, or your ideal body weight, if you're overweight, then you would use your ideal or adjusted body way, if you're 250 pounds and you want to weigh 150, you know, you start at your protein, at least 150. And go up 170, there was a great study recently done on navy seals, who were given very low calorie diets under harsh conditions of high physical demand. And 100 grams of protein a day. And that was the baseline minimum that they could get away with eating and still maintain their muscle mass. So you know, I have a lot of clients who actually really struggle to get their protein intake up. And I'm like, just make your baseline threshold 100 grams per day, if you can get to, they usually can't get up to like 150. But I'm like, if you can get to 120. You know, it's still can change your body composition, but I don't want just adequate and that's what the RDI is, it is like, adequate to not waste away. I really want people to have optimal.

Ari Gronich 16:11  

Gotcha. So I had a dietician Tell me one time as she was drinking a diet soda in my presence. He said something along the lines of I like to eat my calories, not drink them.

Unknown Speaker 16:26  

Uh huh.

Ari Gronich 16:28  

What do you think of that statement? And people who think that diet sodas are so much better, or diet foods in general are so much better than natural foods?

Esther Blum 16:39  

Yeah, well, that's I mean, your body your choice. So you want to put crap that, you know, interferes with proper neurotransmitter function in your brain, knock yourself out. But you know, and yes, you you don't want to get your calories from orange juice or, you know, necessarily sodas or anything like that. But sometimes drinking calories can actually be nutritious. If I can get someone to get a protein shake, where they're getting 50 grams of protein. Instead of eating two eggs where they're getting 14 grams of protein, I am going to say drink your drink your calories and put some fiber in there, put some flaxseed and put a low glycemic fruit and some veggies if you want and drink it all at once. Don't like sip it over hours of the day where you're messing with your blood sugar so much. So it's really time in place. I mean, hypocrisy abounds, and diet and Dietetics professions. I remember going to so many nutrition conferences, and there were so many obese dietitians. And then I would go to the functional medicine conferences and where you know, the wacky, wacky people and like everyone was pretty fit. Tell me, I don't know. And you go to the strength coach conferences when Charles poliquin was alive. I've did many of his conferences and talking guys, six to 12% body fat so and they were eating By the way, one to 1.5 to two grams of protein per pound of body weight. So and they were like the leanest humans on the planet.

Ari Gronich 18:22  

So let's talk a little bit about lentils and lectins and night shades and inflammatory foods. Yeah, and, you know, even like tomatoes, I had a, I had a client one time, paid me for a six month package. And after going through everything at the very beginning and doing all the testing and all that stuff. We were putting her on an elimination plan. And she was Italian. And she said, keep your money. I can't not eat tomatoes. And I said it's only three weeks, and she wouldn't she couldn't not eat the tomato. But, you know, let's talk a little bit about that kind of unpack this because everybody's getting their information from Dr. Google right now. And and I'm not sure Dr. Google has all of the correct information, you know, readily available in a way that search.

Esther Blum 19:25  

Yeah, well, when it comes to elimination diets, you know, it's it's tricky, right? Because if somebody has a lot of people who cheat for example, have h pylori or like real active h pylori, or were they having symptoms, or they have parasites or they have leaky gut or cebo. So under those circumstances, right, you're you with an inflamed gut wall and you're adding gasoline to the fire when you put those inflammatory foods into your system. Right. Foods that you're sensitive to. And often the foods that you're the most sensitive to are the ones that you're eating every day already anyway. So you can do food allergy testing during those times, but it's going to show up, you know, you're going to show up with 2030, even 40 allergies, that's how you really know you have a leaky gut. By the way, the more allergies you have tells us a lot about your gut. But that being said, um, you know, some people, so I like to do elimination diets by trial, you know, there's no one set thing and yes, if someone's more autoimmune, and I have an autoimmune protocol, then yeah, I take them off nightshades and lectins. But at the same time, I have plenty of people I treat, who have absolutely no problem eating those foods at all. And so I really only try and take away what has to be taken away and what people can stick to because, you know, I just don't find people are going to adhere to things long term. They really if they're too, too, too restrictive. The people who do I, the ones who get really sick from eating those foods and have immediate reactions, like severe, I have a client sasmar and she's like, been eating my inflammatory foods. I couldn't even get out my minivan. Like, I couldn't put weight on my right foot. I was like, well, then don't eat that stuff. But other people, you know, can eat it and or they take the lectins way and don't really notice much difference. So I kind of it's a combination of testing, right? I certainly do gi gotten stool testing, but I will also just say How are you feeling as your energy, your craving, your bloating, your stool habits? You know, how's your thyroid function? What are your blood works looking like? So? I don't know if that's the exact answer you're looking for it. The food allergy piece is really tricky.

Ari Gronich 21:50  

Yeah, just unpacking I think, for people. What, you know, they hear all these fad diets and fad things and not know how to navigate. Yeah, yes. And so they end up you know, you'll end up Okay, we're on the keto this week and intermittent fasting that week and paleo the other week, and we just keep switching because we're not getting the answer we want. And, and, you know, with with my patients always said, well, in functional medicine, we test Yeah, so that we're not, you know, throwing darts at a dartboard. But, but people don't really understand what all of these things are. They just look I mean, I still don't know if anybody knows if milk is good for you or bad for you. You know what I mean? Like, you have both sides of the equation. So I wanted to

Esther Blum 22:47  

Yeah, well, and so much of your your food can be it. There's so many factors, right? Okay, fine, you can find out what your genetics are, you know, you see people in certain Nordic cultures eating attended dairy and are very lean and healthy. But were the cows given hormones were the cows fed GMO grains? Are they exposed to a lot less pesticides and GMOs in our food that are creating the leaky gut? You know, I think if we had if we all have better gut integrity, we tolerate a lot more foods to your point, like is milk good or bad for you? To me? It's it's what you're eating. It's what you're absorbing. That is far more important to me than worrying about the semantics, right? In theory, you know, dairies got it's got sugar, but it also has a lot of protein. I mean, cottage cheese, to me is a is a power food for a lot of people. So if my people tolerate it and say, Yeah, I tell her dairy fine, and they're not having gut issues and like, go for it. You know, it's it's a lot more fun and easier to work with someone who has that much flexibility in their diets for sure. But yeah, once you start introducing external toxins, or parasites or stress or trauma, and that changes the integrity of the gut wall, and the microbiome, then yeah, then all of a sudden, you've got to start saying, Alright, let me just pull some things out my diet, let me simplify it. Let me stick to real food, we manage my stress, let me pull up gut healing nutrients in there and see if I can kind of return to you know, I can tell you personally for me, I mean, you know, my 20s up through my 20s I ate like gluten and dairy. And, you know, once I cut it out, I was like, it's really hard for me to go back. My gut doesn't want it at all, at all.

Ari Gronich 24:38  

Yeah, that's one of the interesting things. I find that when you eliminate something like I don't eat sugar things and I don't drink juices and stuff like that. And every now and then if I even go for a sip of orange juice or apple juice or something like that, I need to dilute it by like 10 to one. Oh, yeah, with water, I mean, like literally this much juice to the rest of the glasses, water, because otherwise, it's just too sweet. And it's ridiculously too sweet. And so, you know, here's a figure, and I don't remember the exact figure, but I think it was somewhere around one gram of sugar, or one and a half grams of sugar in your bloodstream naturally is about the 90, you know, that the 75 to 95, or whatever blood sugar ratio. And so the amount of sugar that we're eating in our diet, I mean, if you could imagine, a gram and a half is what your blood sugar should be, how many grams? Do you put into one cup of coffee? And then how many cups of coffee? And then how many, right? things that you're eating, that you wouldn't necessarily think have sugar in them have sugar added into them. And that that goes along with the genetically modified foods, because as you probably are aware, an apple 50 years ago, had about a 10th of the amount of sugar that an Apple has now. And you have to have about 10 apples to get the equivalent nutritive value as an apple, you know, in the 50s. So how does somebody, you know, navigate this entire world of what we've done, to our health into our environment and to the way in which we consume?

Esther Blum 26:48  

I know ignorance really was bliss in this in this a couple ways. Okay. One is try and look at the big picture, because at the end of the day, you know, there was a great study mercola published years ago about how like, even if you're eating non organic veggies, you're still getting benefits, okay, and the nutrient content is far less than what our grandparents had, our parents had even we had growing up, but if it runs, flies, swims or grows from the ground, it's still real food, and I see people healing their bodies eating in perfectly, not everything's organic, but if they're eating a lot of fruits and veggies and real food, compared to their starting point, they're gonna heal much better. Okay, that's number one. Number two, a really cool thing to do to see how food affects you is to wear a continuous glucose monitor for two weeks. That is a great way to really understand, right? How is that juice affecting me, um, I did it recently, a month or two ago, I wore one just because I was you know, my clients wear them. I'm like, go get one look like, especially for my diabet clients, but my non diabetic clients, like, you really want to figure this out and you're and you're trying to lean out and what you're doing isn't working. Let's throw in a glucose monitor. And my postprandial range was like 110. I started out in like the low 90s and got to like 110. And that's like me eating protein, some carbs, veggies, right. But I had an afternoon and I was like, Alright, well, that's so unexciting. If anything, my sugar was too low at night. So I started one afternoon I had to clementines on an empty stomach, my sugar shot up to 150. And I was like, I'm metabolically healthy. My BMI is good. So what hope is there for people eating like donuts? It's so does and all those things. But people can't argue with the numbers, right? Like your Italian clients that I can't give up tomatoes, like people rationalize and bargain and play games, right? Like, well, I just want my daughter chocolate every day. And I believe me, I do that too. I still want a little chocolate every day or the option to have it right. Because it's such a tiny amount, right? So that's how I justify it and that really didn't affect my blood sugar but the two oranges on an empty stomach sure as hell did. So you really have to you can argue with the numbers right? And now I'm like, Well, if I have fruit I always have it with I mean, I did this before to typically have it with a protein and or a fat app. It was some nuts have some turkey or you know peanut butter, whatever. So I think those two things I was focusing on the big picture because you can get really afraid of food and and paralyzed like well, doesn't matter. Anyway, I'm going to hell for eating, you know, not non organic strawberries. So I may as well have the bag of Lay's potato chips, sour cream, and you still say I'm still doing good, I'm still gonna get results. Great. That's a B if you want to tighten things up, like slap on a glucose monitor for two weeks and see see what your numbers are, then you'll kind of know, Oh, dang, I have to really tighten things up.

Ari Gronich 30:12  

So I'm gonna go a little bit different location with the rest of the conversation. Because there are people like Gaya like me who have underlying conditions. So in my case, brain tumor that is a pituitary tumor, it's hormone secreting, and it messes every working functioning hormone in my body. So, so with food, I have to be so extremely careful to not have estrogen making foods and things that will cause my body to swell and bloat and go into hormone, you know, hormonal conditions more. So, eating for hormonal health is something that I know you teach. And I wanted to get into that a little bit because there are so many people right now suffering from hormonal and autoimmune disorders because of what they're eating, and they don't even and nobody, you know, nobody's telling them what it is that's going on. all they're doing is giving them pills. So,

Esther Blum 31:24  

right. And are you aromatizing your testosterone to estrogen?

Ari Gronich 31:29  

Yep. My estrogen. So when I when I was a kid, I had I started getting hot flashes and migraines when I was seven. I had had to be injected into puberty when I was 12. And I had breast reduction surgery when I was 14. Because I was my estrogen was I think it was triple at the time a man a man's, you know, numbers and so yeah, so the the testosterone was like, even with injections and, and bio identical it's never gone above like 300 or 350 which is way too low. But I also produce no human growth hormone and my cortisol levels and C reactive proteins are out of whack.

Unknown Speaker 32:17  

So

Ari Gronich 32:18  

But again, it's not about me I'm just using as an example Yeah, sure. Sure. No hormonal health is is very important in my world And so yeah,

Unknown Speaker 32:29  

yeah.

Esther Blum 32:31  

So so is your question how to how to balance or if your man how to clear out excess

Ari Gronich 32:36  

estrogens or man or woman how to clear out excess estrogens because women are suffering from the same kind of things. I mean, puberty at I think I heard the earliest one now is four years old for a girl was going through that physical and five. It's not that it is because they're being estrogen ated with all of all of the plastics and sois and stuff.

Unknown Speaker 33:03  

Yeah. Okay,

Ari Gronich 33:04  

so people are suffering from these hormonal options.

Esther Blum 33:08  

Well on fertility issues too, for sure. Okay, so let's talk about lifestyle management first, right, which is your home cleaning up your home because like you mentioned it like a lot of chemicals are mimicking the effect of estrogen and really disrupting our own biochemistry so simple things okay, like having a metal reusable water balls just better for the earth or drinking out of glass glasses not not plastic. Um, years ago I went to like homegoods and Walmart and you know, Amazon and I cleaned out all my plastic Tupperware 's and switch them out with glass top wires and glass top wires are great because they go from the freezer to the refrigerator to the oven to the dishwasher. Assuming you have a dishwasher, so those are great because plastics can leach into the food. So it's better to put things in glass which are inner chemically or metal containers as well. Um, and you know, like kids have like plastic lunchboxes, but you can get metal containers or like metal bento boxes style for kids. Okay, and then like your shampoos, your lotions, your makeup, shaving cream, you know, you deodorants you can get natural forms of those and they can be a little more expensive but it's to me it's so worth it. It's a cheap hospital bill. So do what you can afford and you know, I buy my husband and send their skincare products and stuff. You know Whole Foods has a really good line. or excuse me really good amounts. Now in terms of diet. You want to make sure that you are eating a lot of fiber flax seeds in particular are grab flax seeds are great for men and binding estrogen and pulling them out. pooping is a form of estrogen detox. So you want to make sure that you're pooping everyday if you're constipated. Yeah, eat, eat a lot of veggies, but also drink a lot of water. And you can take some magnesium, that will, you know, as a simple over the counter product called natural calm can give it to kids, it's powder, stir it and water, drink it down. So pooping every day is really important. flax seeds, broccoli, and cruciferous vegetables are also really important for helping support detox pathways in the liver, for getting the estrogen out. Now, in terms of whether or not like, I use a lot of supplements, also in creams, topical creams to help bind estrogen. But in order to do this, I test people with the Dutch test. This is a dried urine test for comprehensive hormones, because one person might need to get dim, which is standard methane, it's not support to estrogen detox, and another person might need, you know, topical test annex or calcium D glue. Great. So I really have to understand how much estrogen you're making, how it detoxifies, and moves through your body and if it's going down the right pathway. And if it's not, then you know, we have to it's complicated, right? You have to support your methylation patterns and all that but certainly, you know, again, getting a diet if you want to simplify this and say, oh, that already feels overwhelming, scary and weird. And you're not sure about testing a you would work with a good practitioner if you think you're estrogen dominant, but be you know, packaging your food in glass. Or if you get meats that are wrapped in plastic, when you come home, wash them, rinse them and dry them with paper towels before you start immediately cooking with them. Get plenty of green vegetables, do not do soy, soy suppresses thyroid function and can suppress testosterone production, even though it's temporary. Once you stop eating, it goes to normal. But those effects can be cumulative and can make girls developed breasts and pubic hair even at a very young age. So you want to be super careful with soy and the volume and amounts of soy milk or you know soy cheese or any of that. But other than that real foods, sweet potatoes you can do lots and lots of veggies, protein, chicken, poultry, fish, none of those are estrogenic and all this can help you support good liver function.

Ari Gronich 37:59  

So the only question I have is that non estrogenic for the meats, is that true if they are pastured you know, grain fed hormone and antibiotic given meats because or, you know, even farmed salmons, and things like that, that I mean, all of those from all the research I've looked at, tend to cause hormone disruption and neurological disruption. So,

Esther Blum 38:32  

you know, it's so crazy to me, I have seen studies that say there's really no difference between pastured and conventionally raised meats on that. So I'm, there's a good book called sacred cow. It's written by Rob Wolf and Diana Rodgers. And even they say like, nutritionally, there's not necessarily a difference, it's just better for the planet. So I can't make a claim one way or the other I simple sides of the research, I don't know, okay,

Ari Gronich 39:03  

because all the research that I do, the fat is completely different omega is, you know, so one is a very inflammatory, creating fat, and the other is not so though, if a cow say is raised and is grass fed, and free range, kind of fat is very much more omega three versus omega six. And, therefore, that inflammatory response causes of hormonal response. That's at least the studies that I've that I've seen, so I just kind of want I want to get people yes, it's better to have something than nothing at all. Yeah, but at the same time, it's better to spend a little bit more, eat a little bit less like you didn't eat massive amounts of meat, three meals a day, growing up, you know, in the case Right, it was as it was, once in a while when we got, you know, the when we hunted, that we got him. So I would just say, eat less, but eat better quality of it, and you'll find that you're actually more satisfied anyway. And so, cracked,

Unknown Speaker 40:20  

cracked.

Ari Gronich 40:21  

If you're scared about money, you find that if you're not eating in the middle of the store, like all the processed foods, food goes a lot further a lot, you know, more economical, even when you're eating healthier organic foods.

Esther Blum 40:40  

Yes, correct. Correct. And you know, when you find foods in season two, they're a lot less expensive, too. So the price does go down. But to your point, yes. I mean, I wrote a Paleo Diet book for women called cave, women don't get

Unknown Speaker 40:53  

fat. And

Esther Blum 40:56  

I have all those studies in there published and I write all about the grass fed meat. So I was surprised when more recent research came out and said, it's actually not that different. So I was like, What? How is this possible? Okay, it blew my mind.

Ari Gronich 41:09  

Yeah, I wonder. Yeah, I wonder how much of this

Unknown Speaker 41:13  

is cooking it?

Esther Blum 41:14  

I mean, grass fed me is much more difficult for me to cook because it is it's so lean, and it's tougher. And, you know, it's hard to find the same cuts of meat that I get from a conventional butcher. So it is a little trickier. But yeah, we kind of do a hybrid, we do both, depending on where because the grass fed butcher is nowhere near us to hike to get to. So we can do a mix of both. I'll be perfectly transparent. Say I'm not perfect with my eating either. But I look at the big picture. I'm like, Okay,

Unknown Speaker 41:48  

yeah, you know, me the enemy of done.

Ari Gronich 41:52  

None of us are perfect with our eating. You know, sourdough bread is still one of my, my, my curses along with with sushi, is it's one of the things that I love, and I don't care about the mercury, because I'll eat it once. And I'll, you know, enjoy every little bit of it. And then I just won't eat it for a while.

Unknown Speaker 42:15  

Yeah. Yeah.

Esther Blum 42:19  

balance, you have to live, you know, and I cringe at that word, because to me, it's like on par with moderation, which every dietitian is like, taught moderation till the cows come home. But, but there is balance and you know, pleasure is a nutrient to, and,

Unknown Speaker 42:36  

you know, I still

Esther Blum 42:37  

have a cocktail every now and then I still have, you know, things I enjoy. And don't don't stress about too much, because I'll raise your cortisol more than anything else.

Ari Gronich 42:48  

And it's true. Yet the stress that we put on ourselves with eating disorders, and trying to fit into an image that we think somebody should, you know, has of what we think they should have of us. You know, it's like, most of the time, people aren't noticing anywhere near the same things that you think that they're noticing about you.

Esther Blum 43:16  

I always say, you know, nobody's noticing the size of your thighs, they're too busy worrying about the size of their own thighs. So

Ari Gronich 43:24  

absolutely. So tell us just, you know, to kind of close up what are a few of the things that people can do immediately to shift and change their own health in a way that that's powerful, but simple and easy.

Esther Blum 43:43  

Yeah, so I'm picking up investing in a couple of sets of dumbbells is really important right now.

Unknown Speaker 43:50  

Um,

Esther Blum 43:52  

you think I would say food would be the first thing out of my mouth. But you know, this pandemic has taken its toll obesity is a whole nother level of a pandemic right now and people may not be going to gyms for a while longer origins may not be open I God willing they are but you know, don't sit and wait for the perfect conditions to arise to invest in a little bit of home workout equipment. So you have you could start with your own bodyweight, a furniture sliders, that is a couple bucks and can make lunges and squats really dynamic and challenging.

Unknown Speaker 44:32  

But you

Esther Blum 44:33  

want to make sure that you are doing some kind of strength training because you don't want to lose, you know, be so sedentary this year that everything's going to pot you want to make sure you're maintaining you know, so a kettlebell set of weights, trs, make sure that you're investing in some kind of strength equipment and you can get free videos on YouTube for strength workouts, even using your own bodyweight to start Okay, so Don't build excuses for why you're not going to the gym right now find ways to make it work for you at home. And you don't need a lot of space. You don't need a lot of equipment, but you need some you need some resistance training, it's really important. So number two is sleep. Sleep reigns Queen when it comes to being your metabolic mistress or metabolic master. So sleep is really, really important. If you're not sleeping, it's really hard to heal your body and fix your adrenals and fix your cortisol and stay insulin sensitive. So make sure that your sleep hygiene is good. It's one of the hardest things I think sleep habits are harder for my clients to change than giving up booze or coffee. And my clients who are going to bed past 1231 132 are struggling with their weight loss, they're struggling to see results far more than people who front load their sleep and get to bed closer to 10. That's when you're producing the most those are the golden hours tend to when you're producing the most growth hormone, repairing your blood glucose mechanisms in your receptors. So make sure you're getting sleep. And three, of course, I'm going to say protein ra because we need more protein as we age, not less. So make sure you're getting you know 3040 grams a meal, this will sustain your blood sugar for up to six hours, it will promote mental cognitive health, it will boost neurotransmitter function, it will prevent the 3pm crash, it will prevent cravings and make you a nicer person. And if you are listening to this and you're a menstruating female, the second half of your cycle, you're even more insulin resistant and less insulin sensitive. So make sure you double up your protein that second half and it will offset your cravings, your bloat your weight gain all those things.

Ari Gronich 47:02  

And I'll just add to add iron iron to that mix cuz you don't want to ever get to a place of anemia.

Unknown Speaker 47:10  

That's correct. That's correct.

Ari Gronich 47:14  

So awesome. So how can people get ahold of you?

Esther Blum 47:17  

So you can go to my website, Esther blum.com and for the first seven callers, I or people who respond to this by me going old school here, you can get a free 30 minute consultation with me. This is a laser focused coaching call for people who are serious about moving the needle with their health. So you go to Esther blum.com forward slash call that cll. And you can get in my appointment book and you and I will talk and you will leave with three strategic customized tools to help you move the needle, whether it's you want weight loss, you want to sleep better, you want to balance your hormones,

Unknown Speaker 48:01  

we will

Esther Blum 48:02  

have you leave with a written instruction list of

Unknown Speaker 48:05  

what you need.

Ari Gronich 48:07  

Nice. Thank you so much for being here. You know, every episode I like to to leave the audience with doable things so that they can create a new tomorrow today and activate their vision for a better world. So thank you so much for activating your vision. And not just that, but coming out into the public. You know, I like to say silence is a bully's best friend. So let's get loud. And I appreciate everybody who comes onto the show getting loud. And going up against the bullies like big agriculture, big pharmaceutical, big medicine, and general and, and saying, Hey, here's, here's the truth. We don't know about this science, because it's been paid for and bought. But we do know that based on these 1000s of years, and what we can say is if you eat this amount of food, you're going to be healthier, and if you get about this amount of walking in and this amount of movement, so I appreciate all of your wisdom. Thank you so much for coming on. I know you're busy. So thank you. And this has been another episode. So thank you so much for listening. And hopefully you have gotten an amazing amount of things that you can do right now to create your new tomorrow today. We'll see you next time. Thank you for listening to this podcast. I appreciate all you do to create a new tomorrow for yourself and those around you. If you'd like to take this information further and are interested in joining a community of like minded people who are all passionate about activating their vision for a better world. Go to the website, create a new tomorrow.com and find out how you can be part of making a bigger difference. I have a gift for you just for checking it out and look forward to seeing you take the leap And joining our private paid mastermind community. Until then, see you on the next episode.