Peak Revival

You know that hangry feeling when you haven’t eaten for a while? You feel irritable, anxious and your brain struggles to concentrate. You just don’t feel yourself.

When we think about mental wellbeing, we often think about the importance of meditation, yoga or getting enough sleep. But research has shown that your food choices might be making you feel anxious or depressed.

Today I’m talking about nutritional psychology and how our brains can mimic symptoms like anxiety and depression simply because of the food we eat.

The Role of Glucose Control

Let's start with glucose control, the first major internal factor influencing our mental health. Our brain's main source of fuel is glucose, which it needs 24/7 to function properly. If our brain doesn't get a steady supply of glucose, or if there's dysregulation, the body releases stress hormones to compensate, which can amplify feelings of anxiety and depression.

The Gut-Brain Axis

The second major player is our gut health. Our digestive system and brain are connected by the gut-brain axis, or the vagus nerve. When our gut lining is compromised—often referred to as leaky gut—it triggers inflammation that affects the whole body, including the brain. This inflammation disrupts our neurotransmitter production, leading to symptoms of anxiety and depression.

The Impact of Overthinking

Many women tell me their minds just won't shut up—they're constantly worried or overwhelmed. This habitual overthinking drains our neurotransmitters, making it difficult for our brains to regulate mood, leading to heightened anxiety and depression. 

We often get stuck in thought traps, spinning in analytical loops that keep stress hormones activated. This burnout can disrupt brain activity and further drain neurotransmitters essential for a balanced mood.

So next time you’re feeling a bit flat, think about what fuel you’ve been putting into your body. It might simply be a matter of needing to tweak your food choices or quieting the mind to help regulate your body and get back to feeling yourself again. 

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Do you find yourself obsessing over your weight, constantly judging how you look in the mirror? Or maybe you’re often stressed about how you feel, worrying about symptoms that won’t go away. 

If this sounds familiar to you, you could be suffering from one of two things: weight anxiety or health anxiety. It could even be both. 

Health anxiety is a common issue I see amongst my clients, who often work themselves into a state about the symptoms they’re experiencing. They could be suffering from constant fatigue or chronic pain that won’t let up, unable to shift their focus from what seems to be going wrong. They have anxiety about anxiety.

I get it - it’s an awful feeling to be unhappy with how your body is performing, and troubling when the answer isn’t easily found. 

However, I have to break it to you: your anxiety could actually be making things worse.

Today, I’m talking about hypervigilance and the extremely damaging effects it can have on the mind and body. We’ll explore how this relentless over-focus and worry can actually exacerbate a problem instead of alleviating it. 

I’ll take you through its ability to disrupt hormonal balance, particularly affecting systems like the thyroid—a gland that plays a crucial role in regulating our metabolism and body weight.

While there are no hard and fast strategies to escape a cycle of negative thinking, we’ll talk about a vital step on your journey towards breaking free from stress: finding acceptance for the current state you’re in. 

I know it seems impossible not to feel at war with your body when it’s letting you down, but I’ve seen firsthand in my clients how a mindset shift can begin to alter someone’s physical state. 

Take a step back and remember you’re doing the best you can with what you have. A bit of self-love will help bring clarity and trigger those precious chemicals in our brains that keep us relaxed, rational and able to handle whatever comes our way with confidence.  

Remember, acceptance doesn’t mean giving up; it means reducing the mental resistance and making space for genuine healing. 

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

Do you get the munchies at night? Maybe you’ve eaten healthy all day but come late afternoon, you find yourself rummaging through the fridge and pantry for something sweet.

If you're struggling with sugar cravings, addiction to food, or binge eating, you're not alone. Many women face these same challenges. You might think it's a matter of self-control or willpower, but researchers in obesity have shown otherwise. It's unlikely that we've suddenly experienced an epidemic of low willpower over the last 30 years. 

So, what’s really at play here? 

First, let’s get to the root of the problem: ultra-processed foods. These are items like energy drinks, cereals, ice cream, chocolate, and takeaway food. But don’t let their addictive nature fool you. They may taste good but they also mess with your brain and hormones.

In this episode, I share four practical steps to help you overcome cravings:

• Reduce Ultra-Processed Foods

• Eat Regular Meals

• Choose Better Carbohydrates

• Realign Your Circadian Rhythm

Remember, the cravings you feel are a result of consuming addictive foods. Just like overcoming a nicotine addiction, understanding that these foods are engineered to be addictive is the first step in breaking the cycle. Reducing your intake will stabilise your glucose levels and minimise your cravings.

LINKS

Website: vesnahrsto.com

Double Your Energy Masterclass: https://peak-revival.captivate.fm/yt-masterclass

Mentioned in this episode:

Buh-Bye Burnout

You know those pesky symptoms like fatigue, brain fog, and mood swings? Many of us in our mid to late 30s instantly think, "Ah, it must be perimenopause." But what if I told you that might not be the whole story?

Many of my clients and friends in their late 30’s and early 40’s have come to me convinced they're experiencing perimenopause, but the reality is that these symptoms can also be due to other underlying imbalances. 

Perimenopause is the transitional phase leading up to menopause, typically beginning in your 40s but can start earlier in some women. Common symptoms include fatigue, low mood, depression, brain fog, changes in period patterns, and weight gain. However, these symptoms aren’t exclusive to perimenopause. Misdiagnosis can leave other health issues untreated, there's a lot we need to consider.

Areas to investigate include:

• Thyroid Dysfunction
• Stress and the HPA Axis
• The Role of Diet
• Gut Health

I want to encourage you to take control of your health. If you're finding it hard to get comprehensive tests done through your GP, many of these tests can be ordered online. It’s crucial not to overlook potential imbalances and assume it's all perimenopause. There is a lot you can do to investigate and address the root causes of your symptoms.

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar 

Mentioned in this episode:

Buh-Bye Burnout

As we age, maintaining muscle mass becomes increasingly important for our overall health and mobility. Yet, many women find themselves struggling to prevent muscle loss, especially once they hit their 40s. These changes can be frustrating, but there's good news. We can combat this age-related muscle loss, known as sarcopenia, with the right knowledge and strategies.

Muscle health isn't just about aesthetics. Yes, it helps us avoid those saggy arms or the dreaded muffin top, but more importantly, muscle is a huge indicator of overall health and longevity. The more muscle we retain, the healthier we are. Strong muscles lead to better bone health, improved vitality, and a longer life.

Key Factors Contributing to Muscle Loss

1. Aging: Naturally, we lose 8% of our muscle every decade from ages 40 to 70. This rate increases to 15% per decade after 70.

2. Insulin Resistance: As we age, hormonal changes make us more prone to insulin resistance, leading to more belly fat and overall fat storage, which is inflammatory and impacts muscle health.

3. Hormonal Changes: Perimenopause and menopause accelerate sarcopenia if we don't adjust our diet and lifestyle.

4. Low Protein Diets:  Many women, despite thinking they have a good diet, often don't consume enough protein.

5. Sedentary Lifestyle: Lack of physical activity, especially resistance training, worsens muscle loss.

Steps to Reverse Age-Related Muscle Loss

1. Protein Intake

Protein is vital for muscle protein synthesis. Aim for at least 1 gram of protein per kilo of body weight daily. If you’re more active, this requirement increases. Whether through animal or plant proteins, ensure you’re meeting your protein needs. For vegetarians and vegans, consider supplementing with leucine or branched-chain amino acids.

2. Carbohydrate Management

Managing carbohydrate intake to prevent insulin resistance is crucial. Avoid processed carbs and sugars to reduce inflammation and improve insulin sensitivity. Focus on whole, unprocessed foods to help maintain muscle and overall health.

3. Resistance Training

Engage in resistance training 2-3 times a week. Using your body weight, weights, or tools like Pilates bands can build strength and muscle mass. I recommend working with a personal trainer to ensure the exercises are effective and safe.

4. Vitamin D and Sunlight

Vitamin D deficiency often stems from inadequate sun exposure. Aim for some sunlight daily to support bone health. During winter, even face and hand exposure for 15 minutes can be beneficial.

5. Prioritising Sleep

Quality sleep is essential for muscle recovery and overall health. Poor sleep disrupts your circadian rhythm and increases cortisol, which can lead to muscle loss. Aim for consistent, restorative sleep each night.

Maintaining muscle mass as you age doesn’t have to be complicated. By understanding and effectively managing your protein intake throughout the day, you can stay strong and lean well into your 40s and beyond. Remember, it’s not just about how much protein you consume, but how you distribute it that makes the biggest impact on your muscle health.

Website: vesnahrsto.com

Mentioned in this episode:

Buh-Bye Burnout

I hear so many women over 35 worrying about how to manage their stress, weight gain, and belly fat. It’s like one day you wake up, glance in the mirror, and realise your body isn’t quite what it used to be. The routines that worked so magically in your 20s and early 30s suddenly yield less impressive results, and more often than not, it's your midsection bearing the brunt of these changes.

After the age of 35, many women start noticing a significant shift in their bodies. The frustrating part? These changes often accelerate after we hit 40. 

As we edge into our forties, we become more prone to conditions like insulin resistance. This isn't just a minor inconvenience—insulin resistance is linked with weight gain, especially around the midsection. Hormonal changes are primarily to blame, but the good news is that this is entirely preventable and reversible. 

In this episode, you’ll discover how you can reverse insulin resistance, reduce belly fat and regain muscle tone through dietary adjustments, stress management, and proper exercise.

LINKS: 

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar 

Mentioned in this episode:

Buh-Bye Burnout

I see a lot of CEO’s and busy women who can handle a lot of stress but when it comes to gut symptoms, that can be the unexpected trigger that drives stress and anxiety through the roof.

Symptoms of poor gut function can range from bloating and embarrassing gas to constipation, diarrhoea, abdominal pain, and indigestion. And - you might have leaky gut without experiencing noticeable symptoms.

Gut health has a profound impact on our energy levels, mental focus, productivity, and overall success. For women who are overstressed, exhausted, and burnt out, these symptoms often cascade into what's known as leaky gut. 

Leaky gut occurs when the lining of the gut becomes compromised. Given that 70 to 80 per cent of our immune system resides just outside the gut, any breach in this lining allows unwanted particles to trigger the immune system, causing inflammation and whole-body effects, including the brain.

In this episode, I’m sharing the four steps you can take to repair your gut and why simply taking a probiotic might be a waste of your time. 

LINKS: 

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar

Mentioned in this episode:

Buh-Bye Burnout

Imagine trying to work with a head full of cotton wool. Yes, I’m talking about when our good friend brain fog creeps in and won’t leave you alone.

Brain fog is an issue that I believe far too many women are suffering from. Missing appointments, leaving meetings early, or feeling drained at the end of a less-productive day can all be part of this experience. But here’s the kicker—it could also indicate underlying health issues. 

In this episode, I will break down what brain fog is, what causes it, and most importantly, how you can get rid of it.

The key to conquering brain fog lies in identifying and addressing its root causes. Whether it is managing stress, balancing thyroid function, improving gut health, or tweaking your diet, these changes can vastly improve your memory, concentration, and overall mental clarity. Try these tips I’ve mentioned today, and let me know if your brain fog symptoms improve!

LINKS: 

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar 

Mentioned in this episode:

Buh-Bye Burnout

As high-achieving women, we often push ourselves to the limit, managing numerous responsibilities while striving to excel in our careers and personal lives. With stacked schedules, many of us don’t notice when our health starts to decline. 

We feel more tired, our mood might drop, and we could suffer from increased anxiety or other health issues. But these changes often happen so gradually that they’re easy to ignore. Regular pathology tests can help you catch these changes early, ensuring you can address them before they become more serious. 

In this episode, I provide a comprehensive guide on the specific tests to ask for, including thyroid panels, cortisol levels, iron studies, and more, especially tailored for high-performing women with busy lifestyles. It's an informative episode that empowers you to proactively take charge of your health and well-being through effective testing and understanding your results.

LINKS: 

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar 

Today I'm excited to share some insights on dealing with stress without feeling overwhelmed. 

As high-performing women, we've all experienced days when a hefty to-do list felt manageable and others when it felt completely overwhelming. The difference often lies in how much we're overthinking. Overthinking leads to feelings of anxiety, low moods, and eventually burnout. 

Avoiding the Overwhelm: The Importance of Positive Thinking

Positive, calming thoughts induce healing hormones and begin to reverse the damage of negative thinking. By recognising the impact of our thoughts, we can start to clear our minds, encouraging thoughts that help us stay content and peaceful.

When we're stressed, our bodies are flooded with cortisol, which drops our IQ and narrows our focus, making it difficult to resolve our issues or find solutions. It's akin to reading a book with your nose pressed against the page; you can only see a few words instead of the whole story.

It’s important to zoom out and look at the whole picture.

How to Navigate Life Without Overwhelm

1. Understand How the Mind Works:

 Strategies alone won't create lasting change unless we first understand what's happening in our minds and bodies. 

2. Escape Thought Traps:

Identify common triggers that lead to catastrophic thinking. 

3. Be Okay with Bad Feelings:

It's crucial to accept negative emotions without trying to resist them. When we resist, they persist. 

As you move through your daily challenges, consider how your current mindset impacts your stress levels. What small changes can you make today to break free from negative thought cycles? 

How can you encourage a more positive, calm, and rational mindset to improve your overall mood and performance? Take a moment to reflect and commit to one actionable step toward a clearer, more peaceful mind. You've navigated challenges before, and you have the strength and resourcefulness to do it again. 

LINKS: 

Website: vesnahrsto.com

Master Cortisol Webinar: https://peak-revival.captivate.fm/cortisol-webinar