Ladies — if you've been told HIIT is "the worst thing you can do for your cortisol,"

buckle the f*ck up — because that influencer is WRONG. 😤

In this episode, Dylan Conrad (@dylanaconrad) breaks down the Top 5 Myths About HIIT and Cortisol

that are sabotaging women's fat loss, hormone balance, and recovery.

Most of what you're calling "HIIT" — Orange Theory, F45, CrossFit-style classes —

isn't even HIIT. It's chronic stress disguised as a workout. 🚨

You'll learn:

💥 The REAL difference between HIIT and interval training

💥 Why true HIIT improves cortisol regulation instead of wrecking it

💥 How chronic "cardio circuits" destroy HRV and metabolism

💥 The ideal HIIT frequency and duration for women's hormone health

💥 The training blueprint that actually balances your hormones and burns fat

If your workouts are leaving you wired, exhausted, and plateaued —

this episode will change everything you thought you knew about training and cortisol regulation.

👉 DM me "HORMONE MATRIX" on Instagram (@dylanaconrad)

to get my free Hormone Optimization Matrix and learn how to train, eat,

and recover for YOUR hormones — not against them.

📩 Subscribe for more no-BS fat loss, hormone, and recovery coaching tips every week.

📲 Instagram | YouTube: @dylanaconrad

🌐 Learn more: https://metabolicaf.com

Ladies — if you're on a fat loss or hormone health journey and love your booze 🍸, this one's for you.

The internet is flooded with misinformation about alcohol, metabolism, and fat loss — and it's time to call it out.

In this episode, I break down the Top 5 Alcohol Myths of 2025 that your favorite "fitfluencers" keep getting wrong — and what's actually true when it comes to drinking, hormones, and fat loss.

We'll cover 👇

1⃣ Why your body never stops metabolizing fat (even when you drink)

2⃣ The truth about "alcohol is poison" — and why moderation is the key

3⃣ Why cutting out alcohol doesn't make you disciplined — it just makes you miserable

4⃣ Why clear liquor isn't automatically "better" for fat loss

5⃣ The real reason behind belly fat — and it's not beer or wine 🍺

You don't need to quit drinking — you just need to learn how to drink smarter.

✅ How to drink and still burn fat

✅ The alcohol detox stack that actually works (NAC + Activated Charcoal)

✅ How to stop playing fat loss on "hard mode"

WANT MY TOTAL WINE OR COSTCO APPROVED ALCOHOL LIST?

📲 DM me "APPROVED ALCOHOLS" and where you shop (Costco or Total Wine) on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're in menopause and your doctor keeps telling you you're "fine," this one's for you 👇

Modern medicine is failing menopausal women every single day.

You're exhausted, gaining fat, your labs look "normal," and you're told it's all in your head.

This episode breaks down 3 ways the system is gaslighting women — and what to do about it.

Here's what I cover 👇

1⃣ Symptom Gaslighting: Most women aren't "depressed" — they're hormonally imbalanced.

Doctors prescribe antidepressants instead of addressing cortisol, progesterone, and sleep.

2⃣ Relying Solely on Bloodwork: You can have perfect labs but still feel awful.

Hormones are chemical messengers — and endocrine disruptors (pesticides, inflammation, toxins) block the signal.

Your labs don't show that — your symptoms do.

3⃣ Overselling HRT as a Fat Loss Fix: HRT helps with insulin sensitivity, cortisol balance, and metabolism… but it's not a magic pill.

You still need the right nutrition, training, and recovery to lose fat.

If modern medicine had done its job — I wouldn't have one.

You'd already feel good, sleep deeply, and see progress again.

But since that's not happening, here's your next step 👇

💥 DM me on Instagram "MENOPAUSE MEAL PLAN" and I'll send you my 1600-calorie menopause nutrition blueprint — built to balance hormones, improve insulin sensitivity, and reignite fat loss 🔥

Ladies — if you're menopausal as f*ck and running on caffeine just to survive the day, this is your wake-up call. ⚡

When estrogen and progesterone start dropping toward zero, your body loses its natural cortisol buffer.

That means every cup of coffee hits harder — spiking stress hormones, driving up belly fat storage, wrecking sleep, and stalling fat loss even when your diet and training are on point.

In this episode, I break down 👇

☕ The TRUTH about caffeine and cortisol timing

🔥 Why coffee on an empty stomach can wreck your hormones

🧬 Why bloodwork gives ZERO insight into your hormonal reality

🧾 How to use symptom tracking instead of labs to fix cortisol

💡 Why progesterone loss makes fat loss harder during menopause

If you're tired of feeling wired, bloated, and stuck no matter how clean you eat — this one's for you.

📲 DM me "HORMONE SYMPTOM CHECKLIST" on Instagram @dylanaconrad and I'll send you my free tool to see exactly what's going on with your hormones and cortisol levels ⁉️

Ladies — if you're surviving off 5 or 6 hours of sleep and wondering why your fat loss has stalled… this is your wake-up call. ⏰

You can eat perfectly, train hard, hit your macros — and still lose zero fat if your sleep quality and recovery are trash.

In this episode, I'm breaking down how sleep wrecks your metabolism, hormones, and cravings — and how to fix it fast. 👇

🧠 Morning Routine: Stop spiking cortisol right after you wake up. Chill for 30–60 minutes before caffeine, news, or emails.

🔥 Cortisol Control: Sleep loss drives up cortisol, lowers thyroid, increases hunger, and makes belly fat storage automatic.

💪 Workout Strategy: Alternate sympathetic and parasympathetic work (bike sprints, sleds, rowers) to regulate your stress response and improve HRV.

🌙 Wind-Down Routine: Ashwagandha, magnesium glycinate, and contrast showers to calm the nervous system and prep your body for sleep.

💊 Sleep Supplements: Melatonin (1 mg or less), magnesium, L-theanine, and valerian root — what actually works and how to time them correctly (1.5–2 hrs before bed).

Bottom line — if your sleep sucks, your results will too. 😴

Sleep regulates cortisol, hunger hormones, thyroid output, and recovery — all the things that make fat loss possible.

💥 Want my full Sleep Optimization eBook (wind-down routine, supplements, blackout checklist, and daily habits)?

📲 DM me "SLEEP EBOOK" on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're on a fat loss or hormone health journey and love your booze 🍷, this one's for you.

Everyone says alcohol kills fat loss — but that's not the full story.

In this episode, I break down exactly how drinking impacts your HRV (heart rate variability), recovery, and hormones — and how to leverage it instead of letting it destroy your progress. 👇

We'll cover:

⚡ Why alcohol tanks HRV and recovery overnight

🔥 How low HRV leads to cortisol spikes, insulin resistance, thyroid downregulation, and estrogen dominance

💪 The supplement stack that protects your metabolism when you drink (NAC, activated charcoal, protein + fiber)

🍷 How to time your drinks to minimize fat storage and maximize recovery

😴 The HRV hacks to bounce back fast after a night out

If you want to enjoy your wine, optimize recovery, and still burn fat — this is your secret weapon. 🍷💪

WANT MY COSTCO + TOTAL WINE APPROVED ALCOHOL LIST?

📲 DM me "ALCOHOL LIST" on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're menopausal as f*ck and tired of your metabolism feeling broken, this one's for you. 👇

In this episode, I'm breaking down exactly how to get the fat loss results of HRT (Hormone Replacement Therapy) — without actually taking hormones.

We work with hundreds of women in every stage of menopause, and 70% of them think they need estrogen or testosterone pellets just to lose fat.

The truth? You don't.

Here's the breakdown 👇

💊 Supplements that mimic HRT:

DIM, Vitex, ashwagandha, theanine, and GABA — how to stack them for estrogen, progesterone, and cortisol balance.

🥩 Diet that fixes menopause metabolism:

High-protein (0.8–1.1g/lb bodyweight), high-fiber (30g/day minimum), plus phytoestrogen-rich foods like flaxseed and soy to naturally support estrogen production.

🏋️‍♀️ Training that unlocks your fat loss switch:

Strength training 3–4x/week, walking daily for cortisol control, and short interval bursts to rebuild HRV (your recovery system).

Estrogen drops = insulin resistance.

Progesterone drops = low recovery and high cortisol.

Together = the "menopause belly" that won't budge — unless you optimize your hormones naturally.

I'll show you how to do exactly that — no injections, no pellets, no crash diets.

Just smart science and consistent strategy.

💥 DM me on Instagram "COSTCO ALCOHOLS" for my hormone-friendly alcohol list (yes, you can drink AND lose fat).

📲 Follow for more Metabolic AF strategies on hormone health, fat loss, and real-world women's metabolism.

Ladies — if you're menopausal as f*ck and feel like your fat loss completely stopped, this is why 👇

In this episode, I break down exactly how menopause drives insulin resistance, belly fat storage, and that constant feeling of burnout — and more importantly, what you can do to fix it.

Most women in menopause are told they're "crazy" or just handed antidepressants, HRT, or anxiety meds without ever being told what's really happening inside their body.

The truth?

Estrogen and progesterone drops change how your body processes carbs, regulates cortisol, and burns fat — turning you into a fat-storing, low-energy machine if you don't adapt your strategy.

We'll talk through:

🔥 Why the estrogen drop makes your body insulin resistant

💤 How low progesterone wrecks sleep and cortisol balance

😩 The "fight or flight" loop that keeps you stressed and stuck

💪 The real, science-backed ways to reverse insulin resistance and feel like yourself again

You're not crazy — your hormones just need a new game plan.

OPTIMIZE YOUR HORMONES, NOT JUST YOUR CALORIES ⁉

📲 DM me "MENOPAUSE" on Instagram @dylanaconrad for my free Menopause Fat Loss Checklist 💌

Ladies — if you're on a fat loss or hormone health journey and can't stop self-sabotaging… this video is going to change everything 👇

You're not broken. You're just trapped in the all-in / all-out loop:

restriction → burnout → binge → guilt → repeat.

I've seen it for 20 years coaching women — and it's the #1 reason fat loss feels impossible.

In this episode, I break down the REAL reason you can't stay consistent:

your perfectionism is spiking cortisol, wrecking your metabolism, and making you gain and lose the same 20 pounds over and over again.

Here's what you'll learn 👇

⚡ Why being "too dialed in" destroys results (even if you're hitting your macros)

⚡ How one client finally lost fat after eating pizza and drinking wine

⚡ The shocking bodybuilding story that proves cortisol kills fat loss

⚡ What the 80/20 rule actually means (and how to apply it daily)

⚡ Why "Dry January" and "Sober October" are keeping you stuck

⚡ How to rewire your brain for long-term sustainability instead of short-term punishment

If you're tired of losing and gaining the same weight for years… this is your sign to stop being perfect and start being consistent 💪

👇 TIME TO BUILD A LIFE YOU CAN MAINTAIN. 👇

📲 DM me "CHEAT MEAL MEAL PLAN" on Instagram @dylanaconrad and I'll send you the exact plan my clients use to stop self-sabotaging and finally see results.

Because this isn't a diet — it's a lifestyle you can actually live with 🔥

Ladies — if you're menopausal as f*ck and struggling to lose fat or hit your protein goals… THIS video is going to change everything 🔥

Here's the truth 👇

Once your estrogen and progesterone drop during menopause, your metabolism slows and your body becomes catabolic as hell — meaning you're breaking down muscle faster than you're building it.

That's why you can be "doing everything right" — eating clean, working out, tracking calories — and still not seeing results.

💡 The fix? You need more protein.

Not the old 0.6–0.8g per pound of bodyweight.

You need 0.8–1.1g per pound to maintain muscle, metabolism, and energy through menopause.

In this video, I break down:

✅ EXACTLY how much protein menopausal women need daily

✅ How to hit that target without meal prepping or cooking every night

✅ The "pre-log" hack that keeps my clients lean, strong, and consistent

✅ Why your metabolism isn't broken — it's just underfed and under-recovered

✅ And how to build habits that stick, even when life gets crazy

If you're tired of feeling like your body's working against you… this is your roadmap to take control again 💪

⚡ Want my "NO PREP REQUIRED" Menopause Meal Plans?

DM me on Instagram @dylanaconrad with the words COSTCO or WHOLE FOODS and I'll send them your way 🙌

💬 COMMENT below: "MENOPAUSAL AF" if you're ready to rebuild your metabolism and finally see results 🔥