Understanding Your Metabolism with the Co-Founders of Lumen

00:00Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask for you to do is if you could leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else. One of the problems during menopause and the reason that why women suddenly gain weight, despite that they are eating and training exactly the same, is because during menopause, we are much more sensitive to muscle growth.

00:46What is going on, you guys? Welcome back to The WarriorBabe Show with Nikkie Stott, co-founder of WarriorBabe. And guys, I am so freaking excited. Even just spending the last, like, five, eight minutes getting to know these women has been remarkable. Like, it just, such good energy all around. And I'm really excited to dive into who we have here today on this podcast episode. Today, joining us is Mahal and Marav.

01:19You guys! Yes! Yes! Don't tell them you've been practicing in the last five minutes to pronounce our names. Oh, my secret's out. Yes, it's very true. And I'm really excited to have these ladies on. They are the co-founders of women. And I'm sure, as I just said that, so many of you guys have heard this brand in this space. They are experts in metabolic health. They just got their PhDs or, in time, gotten their PhDs.

01:50And in physiology, they're twin sisters. I mean, if you guys are watching this on video, they look identical. And they're transforming this space and how we understand metabolism, especially during menopause. So I'm really excited for these ladies to share some insights on navigating the stage of life and our metabolic health and metabolic monitoring and all the things into this space. This is going to be a really epic episode. So, ladies, welcome to the show. Thank you, Nikki.

02:21Thank you for having us. Of course. You guys, again, you guys bring such good energy. It's going to be so much fun. So let's dive in. First question that I want to ask you guys is how does menopause in your world affect women's metabolism? And why do so many women experience weight gain during this period? So it's a great question, Nikki. I'm going to start with saying that, first of all, thank you for, you know, taking that women health, that topic, and put it in the front.

02:56Because I think that one of the problems that we do have today is that women's health is not getting enough attention. And the reason we see it, right, I mean, there is not enough knowledge and understanding regarding how women's metabolism is changing. Throughout the different phases of our life, throughout monthly cycle and throughout menopause. And when we think about it, you know, it basically even makes sense because the technology of measuring metabolism is not accessible.

03:30So when there is no proper technology in order to provide data, so with no data, it's very hard for us to understand what is going on. And this also lead us to the second problem, which is lack of guidance, right? So what can we do in order to overcome those symptoms? How we should eat, how we should train, how much sleep we should get during the different phases. This is also something that even the guidance that we do have today are guidance that comes from understanding and research men metabolism.

04:09And women are not small men. And I think that, and this is going back to why I started by saying thank you about that opportunity, is that women's health, the main problem, and what Merav and I, this is what makes us sad the most, is that it's not getting enough attention. So there is lack of awareness about how those changes in metabolism impact our day-to-day.

04:44Today, even I think that the percentage is around 50% of women experience symptoms during pre-menopause. And because they are not aware that those symptoms are due to changes in metabolism, they are not managing those symptoms. Those symptoms are getting worse once they get into menopause. And those symptoms are weight gain and brain fog and low energy. And it's affected our life because when we have those brain fogs, so we are less able to perform.

05:19And we see it with early retirement of women. And this low energy put us in a place where we are less likely to take part in different social activity. So it's damaged our relationship with our loved ones. And those changes in body composition, the weight gain, especially in belly fat, is leading women to have a high risk to develop metabolic syndrome, such as diabetic and cardiovascular disease, and even cancer and neurodegenerative disease.

05:56So one of the main reasons that why Marav and I put the last two years, or like Lumen journey? Lumen journey. 12 years. 12 years. But we started to explore a lot about women metabolism in the last two years. But it was to enable everyone, especially women, to have the ability to measure their metabolism in the palm of their hands in order to better understand how their metabolism is changing

06:26and take smarter decisions and overcome and manage those symptoms such as weight gain. Nikki, I think we need first to understand that there's a very strong correlation or connection between metabolic flexibility. So it's like our metabolism, the body ability to rely on factors to produce energy and to easily shift into carbon following, for example, milk consuming, containing carbohydrate.

07:02And once you understand that metabolic flexibility relates to different chronic diseases, such as, like Michali mentioned, obesity and insulin resistance, diabetic, cardiovascular disease, neurodegenerative disease. It even plays a crucial role in inflammation and actually determines our lifespan and longevity. So you understand that our metabolism actually determines where you are in the metabolic health spectrum.

07:34And we all know that lifestyle, like the things that we do in our nutrition habits and activity level, sleep pattern, for example, the quality of sleep and how stress and how we live our life regarding how stress are they has a direct impact on our metabolism. Yet I think what not all of us are aware is how dramatic effect sex hormones have on our metabolism.

08:06And women especially experience dramatic hormonal changes during their lives, during the monthly cycle, pregnancy, menopause, premenopause, postmenopause. And what we are able, I think we published it last year, we wanted to examine how different phases of our lives affect our metabolism. So what we showed, we analyzed, for example, data taken for more than 4,000 female Lumen users.

08:44And the fact that, for example, Lumen has more than 6 million metabolic measurements. So we are able to get insight on metabolism in a way that no one was able to tell until Lumen, I think, innovated metabolic measurement on a daily basis. And what we showed is that women who experience regular monthly cycle actually exhibit also a metabolic cyclic pattern.

09:16So we actually demonstrate that in the first half of the monthly cycle, pre-ovulation in the follicular phase, we tend to wake up more relying on carbs oxidation. So we actually rely more on carbs to produce energy. It actually means that we are less flexible because a flexible body will wake up after an overnight fast, relying more on fat stores to produce energy.

09:49When we looked on the second half of the monthly cycle, like post-ovulation in the luteal phase, we showed that women tend to wake up more relying on their fat stores indicated. They are much more flexible. So think of it like if you have like the first phase of the monthly cycle, okay, we tend to burn more carbs. And then in the second half of the monthly cycle, we tend to rely more on fat stores. And it says, but the nicest thing is that when you try to look what are the hormones that play a crucial role,

10:26it actually estrogen and progesterone. So there's a significant reduction, right? Significant, sorry, changes during the monthly cycle, which is correlate to changes in metabolism. So there's a lot to unpack there. Thank you. Yeah, a lot. That was so good. You mentioned a couple of key topics I definitely want to dive into. I've heard you guys talk about metabolic flexibility, and I'm glad that you brought that up because I want to touch on the scenario there and then lead into a couple of questions that I have with that.

10:59And then the fat to carb way that our body processes that. I'm super curious to know that too as well. I am just in awe with you guys. I mean, 12 years of putting in the lumen work, which I'm definitely going to ask you guys too about the technology and how this came to fruition. To dive into this space, which is so niche, to understand metabolism is honestly, in my opinion, something that is able to get to know a human's body so accurately and how they're going to be able to perform,

11:35what aspects of a nutrition are going to be utilized the best for results, but also for optimal health in terms of the brain fog that you were talking about, in terms of reducing any types of diseases in the future from happening. So, so, so good. Let's, and then the two years that you guys just spent getting to know a little bit more about women's metabolism specifically is super exciting. This journey with you guys is, it's, you guys are going to the moon. I love it. Um, so let's, uh, let's imagine this scenario that we have like a, we've eaten a healthy dinner.

12:13We've, uh, taken a nice relaxing walk afterwards and managed to get eight hours of sleep. But despite everything you're doing everything, right. You wake up feeling blah, you wake up feeling sluggish, or you think about, uh, training for a marathon. Um, there's women that definitely listened to this podcast that are like, Oh, I'm going to do, there's just like in Kentucky here in the U S it was, uh, the IR a half Ironman. So it was like 7.3 miles all around. Really? When was it? It was, uh, two weekends ago, I believe.

12:47Yeah. So the swim, the bike and the run all equaling the 70.3. So there's people that listen to this that do that kind of stuff. Um, and like everything's, if people are thinking about training for a marathon, everything's going smoothly until one day, suddenly like they can't run the same distance or you're not sure. Like, and you're not sure why you're not sure why these things happening or like all some people that are on listening to this too, as well on a weight loss journey. And they're losing pounds on a weekly basis, but then they can't figure out why, despite doing the same thing in the same routine, they're gaining weight back.

13:21So those being just a few examples of what our body, how our body responds in unexpected ways. Um, it often boils down to what I've heard you guys speak about so much in this topic before. And I'm really curious how, can you guys explain what metabolic flexibility is and like how we measure it? Yeah, sure. So first of all, what is metabolism, right? So metabolism is like, like our, it's like our, our body engine. So it takes fuel, carbs or fat and produce energy from it, ATP.

13:53Now at the root of metabolism, we have a mitochondria. Mitochondria are like those, um, powerhouse inside our cells that able to take carbs or fat and produce energy from it. Now, when our mitochondria, when we have a healthy mitochondria, it means that they will rely on fat during fasting and during low, long and slow, steady energy demand. For example, during low, uh, low intensity workout.

14:25So if now I'm going for a, for a long cycling, for example, eight hours of cycling. So a healthy mitochondria will rely more on fat in order to have that steady, steady energy. But healthy mitochondria will also shift to use carbs when I'm eating, for example, of all of pasta after a meal. And when I need to have that high energy, for example, um, even now when I need to perform or when I have to have, or when I am in, um, in high intensity workout.

14:56For example, when I'm doing a sprint or when during cycling, I'm suddenly need to have those, uh, I need to climb a mountain. And that moment, the mitochondria will shift to use more carbs because it need that. It's much more easy for her to use carbs as fuel. So this is what defined a healthy metabolism by defining what is a, a healthy mitochondria. Now, for your question, one of the problem during menopause and the reason that why women suddenly gain weight, despite that they are eating and training exactly the same,

15:35is because during menopause, we are much more sensitive to muscle breakdown. Now, muscles are packed with mitochondria. So when we are losing muscle, we basically losing mitochondria. So with less mitochondria, we are less able to burn fat during fasting. Um, and this what lead us to fat accumulation, especially in the belly. Also with less mitochondria, we have less power to have that boost of energy that we need.

16:06So it also, um, we're going to feel less energy and we're going to feel that we are able to less perform during high intensity, during high intensity workouts. So I just want to continue. One of the things we also looked on our data is women in their menopause, how their metabolism is being affected. And what we show is that in women in menopause actually, again, tends to wake up more relying on their carb stores.

16:37So they actually lose the ability to have a flexible metabolism. And it can, might be, uh, the reasons to the symptoms that Michali just mentioned. When you look, for example, on women in menopause yet taking hormonal replacement therapy. So their metabolism is now shifted back into relying more on their fat stores. And it's very, you know, it's, we didn't measure in the, in the paper I'm, I'm telling you about. We didn't measure hormones yet when you understand the, the changes in those sex hormones in menopause that for example, estrogen and progesterone significantly reduced almost to zero.

17:20Yet in hormonal replacement therapy, there's exactly estrogen and progesterone. And there's a, it's like bring, like providing them a boost, like to burn more fat. Uh, and you know, it makes you think if you, you know, maybe you can actually measure your metabolism, get indication whether how effectiveness, hormonal replacement therapy, uh, on, on, on symptoms during menopause. Ladies, are you feeling frustrated with body changes you're experiencing during menopause?

17:57It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore.

18:29Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com forward slash apply today to start your transformation. That's warriorbabe.com forward slash apply. All right, let's get back to the show. Understand. So you're saying that basically when women go through menopause, they flip between different fat, like they flip between different storages of using their carbs or fats for the, for their energy to get throughout the day.

19:02And do, do, does everybody switch or is it, is it very like, and obviously I know it's everyone's metabolism is very individual, but majority of women who are going through menopause flip back to the fat storage is what I'm understanding throughout the day, but utilize the carbs in the morning. So we didn't test it. So we didn't test it. What happens during the day, mainly on like following an overnight fast. Fast. But it's so personal, you know, the, how our metabolism affected.

19:33It's been, it depends on our BMI. Again, we've just published a study show that actually the ability to wake up in fat burn depends on our BMI and gender and age and phase of the monthly cycle. And the one who's menopause is like in the phase of the, if they're in menopause or under hormonal replacement therapy. And lifestyle. And lifestyle. And, you know, lifestyle affects everything. Yeah. So it's all, it's actually, I think, I think, no, go ahead.

20:05I think it will be true to say that, um, a healthy body will wake up in fat burn. And when you see that you are not waking up in fat burn, it basically means that the four lifestyle element, your nutrition, movement, sleep, and mind are not in balance. And you should take some action. Now, um, most of us think that everything is around nutrition. So we think, okay, so we should eat less or we should avoid carbs and maybe we should, um, eat, um, have an early dinner.

20:38But it, it, as Maravi said, it's really depend because another thing that happened during the menopause is that our cortisol, which is stress hormone increase. Now, cortisol is, is a hormone that also serve us when we need to perform, for example, during high intensity workout. Cortisol increase, push our mitochondria to rely more on carbs. And this is what gives us the energy. But when cortisol is chronically high, the mitochondria is all the time pushing to use carbs.

21:13It's pushed, put on the mitochondria a lot of effort and she's getting weaker. And then her lifespan is getting shorter. And again, we have less mitochondria, less ability to burn fat. So one of the things that we can do in order to reduce cortisol is to have a diet which is rich in serotonin, which is a neurotransmitter that tells our brain to calm. For example, diet rich in a banana and walnuts and oatmeal.

21:44So those kinds of things will, to enrich our diet with those, will decrease cortisol and will enable us to wake up more on, on fat burn. I love that explanation. I just got done recording a podcast right before I hopped on with you guys speaking about cortisol and weight gain and how it always happens around the abdomen. Abdominal. Yes. And your explanation there is going to feed really, really well in terms of diving a little bit deeper with the mitochondria and explaining that.

22:21So thank you. Which actually kind of brings me to the next topic that I want to ask you guys, how our bodies manage the energy, which is how you guys are like breaking it down in terms of the mitochondria. And if we have good mitochondria, this is how we're going to fuel our body. If we're losing mitochondria, this is what's going to happen. I feel like our bodies are like hybrid cars, right? We're switching between, and you mentioned this a little bit earlier, carbs and fats as fuel sources and depending on what we need at the moment.

22:54And the mitochondria knows what we need, but we're the ones making the decisions about what fuel to provide our bodies. So can you explain that process, I guess, a little bit more in terms of like, how can we stay in tune with our bodies, particularly as we go to optimize our energy levels as we go throughout different stages of life? How can we stay in tune and recognize what's happening? How can we stay in tune with our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our bodies, our

23:50We have to go to the next slide.

24:20So, we have to go to the next slide.

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25:20So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide.

25:50So, we have to go to the next slide. So, we have to go to the next slide. So, we have to go to the next slide. So, this is one example how managing our carb intake and how managing our activity, meaning high intensity workouts that deplete glycogen, all the time put the glycogen like those healthy fluctuations. So, we all the time want to have them not too full and not too empty. So, this is one example of how to manage that. I think it's very important to understand that eventually it's a matter of balance, right?

26:21We can tell what is the perfect nutrition, the perfect activity level and stress and but, okay, come on. We are human being who can actually really. Amen. Amen. Amen. So, it's really a matter of balance. For example, if you're getting, if you, for example, you do a lot of activity during the day. So, we need to get more sleep. Or if you, if you like binge a little bit too much, you can compensate it. I think that the understand, understanding that our body is so personal and there's no one size that fits all.

26:57This is part of the magic of measuring metabolism because then you, then you can take smarter decision in real time, instead of, you know, trying to have like a following a certain playbook that fits for the majority of the population. So, I knew I loved your guys' energy when we first came on but like now you're speaking the language of that I speak and I appreciate it so much.

27:27We are definitely in alignment in that regard. Everyone is very unique and different and there's no one size fits all. The one thing that I loved that you were bringing up is I, I was, I was hearing that maybe people shouldn't be doing or eliminating one macronutrient. This is The WarriorBabe Show. So, I love talking about protein, fats and carbs and nutrition. It sounds like if one, if like we were to eliminate fats.

27:57No, if we were to eliminate carbs, our mitochondria wouldn't like that because it's depending so much on one other macronutrient. And it's not a, it's not a good balance to be doing. And then vice versa, if you take out fat and you're having all these carbs, then your mitochondria is going to go one way and it's not going to be an ideal balance either. So, what's your guys' take on like keto and like low carb and you know, all that kind of stuff. I try to be politically, how do you say it?

28:30Politically correct. I can say, you know, even from a personal point of view, you know, I'm today, I'm 43. I'm measuring, you know, I'm breathing into lumen and measuring my metabolism for almost eight years. Yes. And it used to be that low carb was very beneficial for me. I did like personal carb cycling. I ate more carbs on days that I had resistance training in order to support muscle recovery.

29:04And in days that I have low workout intensity, I ate like almost zero carbs. And today, from the moment that I celebrate 40, I see that not only that I need more carbs, I also much more gain, have a benefit from a dinner which is rich in carbs. And the reason for that is that when you are starting pre-menopause and menopause or the more you're getting, you know, older, you are much less insulin sensitive.

29:44So this is what causes us to sleep disorder. So one thing that I mentioned is that cortisol is increased. This is what caused us to find it hard to fall asleep. The second is because we are less insulin sensitive, it caused us to, even when we are falling asleep, to have those drop in blood glucose level during the night. And this is what caused us to wake up, even if we are not noticed that this is what happened.

30:15But this is what happened. So when I'm eating a meal that is rich in carbs, complex carbs, accompanied with protein, it stabilized my blood glucose level during the night. And then I'm having much more a good night's sleep. This is support my body sink. Now it's much more in sink. So I'm having a good night's sleep. My mitochondria is getting a rest during the night. And now when we wake up in the morning, those mitochondria has the energy, which we see by waking up in fat burn in order to have that energy to support me throughout the day.

30:53I'm experiencing much less drop in energy, much less craving. So to your question, what is my opinion regarding, you know, low carb, high carb, cycling? It depends on the different phases of our life. It depends on the activity level that I am. It depends on the stress. So today I work much harder than I used to work 10 years ago. So cortisol is much higher. When cortisol is higher, it's pushed my mitochondria to use more carbs.

31:26So I need to eat more carbs in order to support that performance, high performance day after day. So I think I don't have an agenda. Sorry, I don't have a clear answer for you. I appreciate your personal. But you know, Nikki, I also think that there are, I'm calling it like having fun, you know, when I have three kids. And part of the fun day that we do is ordering pizza on Tuesday. This is like, this is, there's a, for this on Tuesday, she, everybody at home, she, everybody, no friends.

32:01And we all, yesterday we ordered pizza. And I think eventually, you know, we had the user named Bernadette that one of the feedbacks she provided us, and she reached out to me in person, and I was so excited to hear. She told me like, for example, it's not only a matter of losing weight, but the ability to have control and to have the balance of those nutrition and activity and sleep and mind, as Michali mentioned. And eventually to be able to do things that you love to do.

32:33I love it to eat pizza, and I don't want to have a low carb for the rest of my life. And I don't want to do keto. Yeah, I want, you know, everything eventually is, is a matter of how you adjust, and how you also be able to maintain a healthy lifestyle, and not, you know, for three, four days, and then like, ah, I cannot do it anymore. And then you go and eat the fridge.

33:03So I think this, it's also, you know, everybody talk about what is the best, but also what, what, what am I willing to do and really to incorporate for a long, a long period. Yes. Amen. Yeah. Restrictive is never good. Restrictive is something that you, restriction is never something that, that is working for, for long term. Yeah. Amen. You gotta have the protein, fats, and the carbs, and the right balance of what you need for your body. I totally agree with you guys.

33:33It's all about long term, finding a sustainable approach that isn't going to make you cut out any of the key macronutrients, drive yourself crazy, because you can't have pizza when you want the pizza, and you're causing just more restriction, and your brain's gonna, it's like me telling you guys not to think about a pink elephant. What are you guys thinking about right now? You know? I want the pizza. Eventually I'm going to eat the pizza. Just don't, don't eat the pink elephant. Exactly. Ladies, are you feeling frustrated with body changes you're experiencing during menopause?

34:08It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, Warrior Babe is here for you. At Warrior Babe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results and results that last. Look, don't wait anymore.

34:39Take charge of your health and join our community of strong, empowered women. Visit WarriorBabe.com forward slash apply today to start your transformation. That's WarriorBabe.com forward slash apply. All right, let's get back to the show. So let's bring it back to the mitochondria because I love, we, you guys said it perfectly and I agree with this, that they are the, like, their muscles have these little fat burning powerhouses and that is the mitochondria. And the mitochondria, like the cellular plants, power plants that are responsible for the production of energy.

35:15So it's the mitochondria that the fat gets metabolized, right, to as well as you guys were sharing. So I'm thinking that people may be listening. How can they get more mitochondria? My mitochondria. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow. Wow.

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This transcript was generated automatically and may contain errors.