Physical Health

We’ve been taught for years that there’s a clear formula for weight: eat less calories and burn more calories. But we now know that scientifically, this basic formula just isn’t true because it’s missing key pieces of the puzzle like hormone health. The body is a living, breathing, digesting organism. The way it works, holds onto weight, and loses weight is much more complex than a system of measurement created in a lab (i.e. calories). So if you’ve been going off of the diet-and-exercise formula with no success, let me introduce you to one of the most critical factors of weight: hormones. 
“A significant amount of research has suggested a tremendous link between hormones and either weight gain or difficulty losing weight,” explained Dr. Mahmud Kara, MD, a longtime doctor at The Cleveland Clinic and founder of KaraMD. Yes, you can eat a clean diet and burn calories on the treadmill or stationary bike regularly and still not see results. Why? Nutrition and exercise are just the tip of the iceberg—there arer a lot of bodily functions underneath the surface that are telling the body to keep on weight, lose weight, or gain weight. “When it comes to hormones and your weight, there is a big connection,” agreed Cory Ruth, RDN, women’s health expert and the CEO of The Women’s Dietitian. “Elevated levels of various types of hormones can dampen weight loss efforts as well as cause the body to hold onto and store more weight.”
The purpose of this article is not to make you believe that weight loss should always be a goal (it shouldn’t) or that you need to obsess over your hormones or else you’ll gain weight (you won’t). Instead, this article is meant to show you that trouble losing weight has absolutely nothing to do with your willpower, laziness, or worth. Also, that weight gain is not your body’s way of sabotaging you; it’s a sign that there’s something bigger out of whack (i.e. hormones) that you can fix to be your healthiest. It’s OK to have weight loss as a goal (as long as it isn’t sacrificing your self-love and comes from a place of health, not self-worth), but it isn’t an end goal. Instead, weight struggles are a check engine light from the body that something else needs some attention. Here’s how to know if that “something” is hormones and what to do about it. 
 

In this article

How can hormones affect weight?
If you have imbalanced blood sugar…
When we think of hormones, we typically think of estrogen and testosterone or maybe you think of happy hormones like serotonin, but we often forget that insulin is also a hormone, and it’s a crucial hormone when it comes to weight. According to Alisa Vitti, a women’s hormone expert and the founder and CEO of FLO Living, imbalanced blood sugar can disrupt your insulin levels, which interferes with weight management. How does blood sugar become unbalanced? Most commonly, the cause is diet. “When we eat a higher-carb diet and don’t add in enough protein, fiber, and healthy fat, our blood sugars increase,” Ruth explained. “This causes insulin levels to spike, which signals sugars be converted into fat.”
It’s important to note that carbohydrates are not the enemy (carbs are crucial for energy!)—a diet too low in carbohydrates (especially complex carbohydrates) can cause prolonged periods of blood sugar imbalance too. Instead, it’s about the balance of macronutrients. Make sure you’re getting in complex carbohydrates that are high in fiber like vegetables, lentils, beans, and grains like brown rice or quinoa, in addition to clean protein sources. The combination of protein and fiber will keep blood sugar stable and help with insulin levels.

If you’re chronically stressed…
Bad news for the overworked, overstressed, and overanxious people out there (AKA all of us?): Chronic stress (through hormones) is a major factor of weight. “The stress hormone cortisol blocks progesterone production and lowers progesterone levels,” Vitti explained. “Your body uses progesterone to make cortisol to respond to stress, and the more stress you experience, the more progesterone your body will ‘steal’ to make cortisol. This can make you have more unopposed estrogen and make weight more stubborn.” In other words, elevated cortisol for long periods of time is literally causing a hormonal imbalance that tells the body to keep on or gain weight. “When cortisol is elevated, it can make the body want to hold onto weight and not let it go—especially in the abdomen,” Ruth agreed.
As if the hormonal imbalance isn’t enough, Vitti explained that chronic stress can also deplete the body of the important nutrients it needs to stay healthy (and stay at a healthy weight). “Excess cortisol from stress depletes the body of essential vitamins, minerals, and micronutrients. B vitamins, magnesium, and omega-3 fatty acids are especially susceptible to stress. Stress causes you to lose the micronutrients you need to have a healthy metabolism.”

If you have an estrogen dominance…
Estrogen and progesterone are known as the “female hormones” and the body should release a balanced amount of the two. Estrogen dominance happens when there is increased estrogen levels relative to progesterone levels, and it’s more common than you may think. Vitti said that estrogen dominance can not only worsen PMS or menstrual issues but can also block your ability to shed pounds. “With women, weight is often related to the estrogen/progesterone ratio,” Dr. Kara agreed. “If this is out of balance, it can lead to weight issues as well as other health problems. Abnormal levels of estrogen, which often occurs when taking birth control or with certain conditions like polycystic ovary syndrome (PCOS), can lead to weight gain.” 

If you have excess testosterone…
On the flip side, another sex hormone can affect weight too. Testosterone is known as the “male hormone” (because it plays a key role in the development of male reproductive tissues such as testes and prostate), but all genders have a balance of testosterone, estrogen, and progesterone levels. If there’s an excess of testosterone, it can cause weight management issues just like estrogen. “In women, excess testosterone (which is very common in conditions like PCOS) can cause insulin resistance,” Ruth explained. “This leads to weight gain and can slow, or even halt, weight loss efforts.” Bottom line: Hormonal health and balance of the sex hormones is crucial for all functions of the body, including healthy weight.

If you’re over 30 years old…
PSA: Your hormones don’t just change when you’re going through puberty. Your hormones are consistently changing, and women go through significant hormonal changes in their 30s and throughout the few decades after. “Women start to lose muscle mass in their 30s (unless actively trying to maintain through adequate dietary protein and exercise),” explained Dr. Adrienne Youdim, MD, FACP, an internist who specializes in weight loss and owns her own weight management practice in Beverly Hills.
“This process is accelerated in perimenopause (which can precede menopause by up to 10 years) and after menopause as well. The change in resting metabolic rate can result in weight gain. What’s more, the drop in estrogen that occurs during menopause results in a relative increase in testosterone, directing body fat to the mid-section,” she continued. As if the “anti-aging” pressure for women wasn’t bad enough, we’re actively expected to be “young and thin” as we age, while our bodies are literally meant to do otherwise. Cruel gender norms aside, weight gain is a common symptom of changing hormones as we age. 

If you have thyroid issues…
Now to get super science-y: The thyroid is one of your endocrine glands that makes hormones, so instead of just a hormonal imbalance or excess, an under or overactive thyroid is dealing with the creation of hormones at the root. The thyroid can—you guessed it—also affect weight.  “The thyroid hormones help control the speed of our metabolism, so low levels of thyroid hormones (or an inactive thyroid) can cause weight gain,” Ruth said. “The thyroid regulates the metabolism of every cell in the body, and thyroid issues can result in inexplicable weight gain (especially weight gain around the middle),” agreed Dr. Carrie Lam, MD, FAAMFM, ABAARM, a physician specializing in anti-aging medicine.

If you have gut issues…
So you already know that the health of your gut can affect bowel movements, bloating, and even mood, and it can also affect weight on its own—multiple recent studies have proven a direct correlation between weight gain (or loss) and the gut microbiome. But if you don’t have a totally healthy gut, there’s a good chance your hormones are out of whack, meaning the gut can affect weight in more than one way. “A healthy gut is critically important for any woman who wants to balance hormones and maintain a healthy weight,” Vitti explained. “That’s because the gut flora (specifically a colony of bacteria called the estrobolome) help process and eliminate excess estrogen from the body.” If you’re not making bowel movements consistently or have other signs of poor gut health, odds are, you’re not eliminating estrogen properly and therefore might be dealing with estrogen dominance.

How do you know if you have a hormonal imbalance?
Hormonal imbalances can be difficult to diagnose since symptoms can vary, but if anything feels “off,” whether it’s your sleep, cravings, energy, or sex drive, it might be worth looking into. “Hormones impact everything in the body, including (but not limited to) metabolism, sleep, sex drive, blood sugar, and more,” Dr. Kara explained. Talk to your doctor about thyroid levels, diet, stress, testosterone/progesterone/estrogen balance, and how gut issues might be affecting your hormonal health. The #1 way to know the health of your hormones is to get them tested (more on that below). 
For women with a period, your cycle can offer a lot of insight into the health of the sex hormones. Vitti views any and all PMS or cycle issues (breakouts, cramps, bloating, etc.) as a potential hormonal imbalance because while period symptoms are extremely common, they are not normal. Looking at the pattern of weight gain can provide insights too. Vitti suggested that if weight seems to fluctuate with your cycle (meaning it changes through the month), it’s worth looking into balancing your hormones. Dr. Alexis May Kimble, a urogynecologist and medical director of The Kimble Center, agreed that if you’ve noticed weight gain while staying consistent with caloric intake and activity levels, a hormonal imbalance is likely to blame. 

Tips to help heal your hormones
Talk to your doctor and get testing
Of course, you can speculate about what’s going on in your body all day long, but you can’t know for sure without answers. Talk to your doctor if you suspect a hormonal imbalance or if you’re wondering about your hormonal health and its role in your weight. “Test, don’t guess!” Ruth suggested. “Always start with testing to know if you have imbalanced hormone levels. You can ask your doctor for a full hormone panel as well as fasting insulin/glucose and A1C to get a good look at the current state of your hormones and blood sugar.”
“If there is an excess or deficiency of certain hormones, checking levels is necessary in order to suppress or replete them to regain balance,” Dr. Kimble agreed. 
 
Try cycle syncing and change your exercise routine
For women with a period, it’s extremely crucial for hormonal health to adapt your lifestyle, diet, and exercise to your cycle, otherwise known as cycle syncing. Let the experts explain: “Your infradian rhythm affects your metabolism, so if you are not supporting it properly, you’ll be disrupting your period, but it will also increase stress levels, disrupt blood sugar, and make weight management extremely difficult,” Vitti explained. In other words, modify caloric intake and workout intensity (as well as other lifestyle factors) based on your cycle phases—you should not be eating, moving, or doing the same things every day.
We talk more about cycle syncing the diet below, but when it comes to movement, you already know that exercise can help with weight management. However, if it’s done incorrectly (AKA high-intensity workouts during the wrong time of the month or forcing yourself to do the same workout every day), it can disrupt your hormones and lead to weight gain. For more information, check out Vitti’s book In The Flo or download the MyFlo App to track and sync your own cycle. 

Adapt your diet
When it comes to nutrition, Vitti explained that the body needs more calories during the second half of your cycle (approximately 279 more calories per day in the luteal phase). Not getting enough calories and nutrients during this time especially can cause hormonal imbalances and hormonal-related symptoms (which kind of puts an end to the myth that eating less and burning more calories is always good for weight loss, huh?). 
Ruth also said that your diet should be adapted based on which hormones are imbalanced (according to lab results). For example, eat more protein and fiber if you’re dealing with imbalanced insulin levels, drink two to three cups of spearmint tea a day and follow a blood-sugar friendly diet if you have a testosterone dominance, and include plenty of seeds, fish, vegetables, and fruit if you’re dealing with thyroid imbalances. 

Prioritize stress relief, first and foremost
After writing for and coaching women for years, my humble opinion is that non-diet-related weight struggles most often have to do with chronic stress. Whether you want to lose weight or not, you need a go-to stress relief plan and should prioritize it before anything else—including work, time with family, going to the gym, or even eating healthy. That means make time for daily meditation, go to therapy frequently, have a nighttime routine that calms you down, get enough sleep, fit in activities that bring you joy, and get rid of habits that don’t. This also means that stress about weight gain is worse than weight gain itself, so while it’s OK to want to lose weight, simultaneously work on self-love and stress relief so they’re not contingent on the pant size your body fits into. 

10 Weight Loss Myths
According to a registered dietician More

So you probably already have a set wellness routine in place: you know to eat your veggies, fit in exercise, meditate to reduce stress, drink a lot of water, and schedule an annual checkup with your doctor. While all of these things are crucial no matter your age, the body needs different things during different periods of your life. Just like when you were changing from a child to a teen and then a teen to an adult, your body is always changing, and your wellness routine should too.
“As women enter their 30s, they may start to notice changes to their body, whether it’s slower metabolism, looser skin, longer healing times, less energy, etc.,” explained Dr. Cindy Tsai, MD, a board-certified internal medicine physician, mindfulness teacher, and life coach. “It’s more important than ever to stick to a good self-care routine and to listen to your body so that you can stay well.” Maybe your body can’t function off of two hours of sleep like it used to in your early 20s or drinking a few glasses of wine is enough to give you a headache the next day (a far cry from slapping the bag in college).
And while these changes may make you feel “old,” it’s a good thing—just like you are getting wiser and more confident as you grow up, you are also getting more connected to your body. The body is telling you (more like demanding) what it needs to be healthy, and that’s something that should be celebrated. If you’re not sure what adjustments your wellness routine needs as you enter your third decade, I asked doctors, OB-GYNs, nutritionists, and experts what changes women should make to their wellness routine when they hit their 30s. To quote Jenna Rink, these 10 changes will help you be 30, flirty, and thriving. 

1. Switch up your gut health routine
You already know that the health of your gut is important, but as the body changes with age, so does the gut. What kept your gut healthy as a child, teenager, or through your 20s might not do the trick in your 30s. You might even notice new gut issues arise that you haven’t experienced before. Why? “As we age, the gut microbiome changes and we become more susceptible to issues arising,” explained Alicia Galvin, RD, the resident dietitian for Sovereign Laboratories who is known as the functional GI dietitian. If you don’t have a gut health routine (probiotics and prebiotics, etc.), talk to your doctor about how to care for your gut microbiome and bring up any new symptoms. Galvin also recommended women in their 30s add certain supplements like liposomal bovine colostrum, but talk to your doc about what gut health routine is right for you. 

2. Make eating well your top priority
So eating healthier is nothing new, but the start of a new decade might be a good time to reevaluate whether your diet is serving you or not and prioritize eating well above late-night junk food binges or boozy brunches (well, most of the time). “If you have been following a ‘student diet’ through your 20s, your 30s is the time to make health your top priority,” suggested Milda Zolubaite, a disordered eating specialist at Nutrition Path. She recommended getting more knowledgable about antioxidants, vitamins, minerals, and plant-based fiber (which is especially beneficial for gut health!). “Gradually build up to 30 different kinds of fruits and vegetables a day and aim for organic to reduce toxic load of the body,” she said.
While Zolubaite advised that your 30s is the perfect time to lay healthy eating foundations for the rest of your life, balance is always key—a few indulgences here and there won’t make a difference. Instead, what matters is that you know how to fuel your body properly, have go-to healthy meals that you can cook for yourself, and maybe ditch or reduce foods that don’t make you feel good.

3. Focus on anti-aging and skin protection
If you’re still using the Clean & Clear wash you used to use in middle school, we need to talk. Just like your body, your skin changes by the day, month, and decade. In your 30s, you want to focus your products more on anti-aging and protection instead of acne treatment like you might have in your teens and 20s. Mila Davis, an esthetician at Skin to Smile, explained that cellular turnover slows down significantly as we age. In your 30s, cellular turnover usually occurs every 28 to 35 days, which might accumulate more dead skin cells and cause dullness. The skin also starts to lose collagen and elastin, causing fine lines, wrinkles, and under-eye circles. Davis recommended using an exfoliator one to two times a month and asking your dermatologist about retinol to increase collagen formation.
Lastly, sun protection is crucial at any age, but hyperpigmentation due to sun exposure becomes more common in your 30s due to the slower cellular turnover. “Although it is important to invest in a good sunscreen even before your 30s, it becomes essential during this decade of life to avoid excess sun exposure that can lead to excess collagen breakdown and accelerated aging,” Davis recommended.

4. Spend time alone
So maybe you don’t have the effortless lack of responsibility or ability to pull all-nighters like you did in your 20s, but every decade of your life is only getting better. At this point, you probably are more self-assured and confident than you have ever been and care less about fitting in or being liked (thank God!). While fostering the relationships that make you happy is an important part of wellness, so is spending time alone to foster the most important relationship in your life. “As you get into your 30s, you are more comfortable with who you are—make sure you spend time alone to honor yourself and your needs,” Dr. Tsai recommended. 
“No matter your relationship status, it’s important to take yourself on dates,” agreed Ani Mirasol, MS, LCSW, CGP, a licensed clinical social worker and certified group psychotherapist. “Spending time alone increases self-love, self-trust, and self-compassion.” During this decade, alone time is probably harder to make time for as you likely have more responsibilities at work and at home, whether it’s with a significant other, kids, roommates, or pets. But it’s also when you probably need alone time the most. Take yourself out for lunch, plan a solo trip, or even just spend an afternoon doing your favorite things. 

5. Switch up your oral routine
You get it by now: The body is constantly changing, and every part of it needs different things at different life points and milestones. While it’s not as trendy as gut health or as visible as skincare, your oral health likely needs a change too. And since most of us haven’t updated our routine since we were kids who learned how to brush and floss, it’s not surprising. “Dental care is always focused on maintenance and prevention, and that is still true for women in their 30s,” explained Dr. Marina Gonchar, DMD, owner of Skin to Smile. Besides more frequent dentist visits and the usual brushing and flossing recommendations, Dr. Gonchar recommended women in their 30s consider a mouth guard at night. “The third decade of life can be stressful, and life stressors often lead to grinding and clenching of the teeth that results in broken fillings, chipped teeth, and pain in the jaws and face.”
Lastly, if you are planning to become pregnant, your oral health might need some extra attention. “One of the main changes that I see women experience in their 30s is pregnancy,” Dr. Gonchar said. “Pregnant women are encouraged to see the dentist for a prophylaxis every three months instead of every six months to prevent pregnancy gingivitis and ensure proper oral health for the mother during fetal development.” Bottom line: Since every part of the body needs different things through different phases of life, talk to all of your doctors, dentists, and specialists about any adjustments you should make based on age, life circumstances, etc. 

6. Eat breakfast
I see you: You made it through all-nighters and 8 a.m. classes in college on double espressos, and as you started your busy career, you hit snooze until the last second possible and didn’t have time to prepare a balanced breakfast. Or maybe you lived off of McDonald’s breakfast sandwiches on the go through your 20s or never quite broke the habit of sugary cereal since you were a kid. But as you get into your 30s, it’s time to prioritize getting nourishment in the morning instead of depending on a cup of coffee to get you to lunch.
“Having coffee for breakfast becomes a norm in our 20s, which can lead to a habit in our 30s, but it’s one of the most important habits that women in their 30s should kick,” warned Paulina Lee, MS, RD, LD, a functional dietitian and founder of Savvy Stummy. “Caffeine might curb cravings in the moment, but you’ll be left with an empty stomach and low fuel to use until your next meal. As a result, you might overeat or choose more unhealthy food choices later in the day.” Of course, properly fueling your body is important at any age, but if breakfast has historically been your last priority, use the decade change to make the time, budget, and energy to provide your body with the nutrients it needs.

7. Review your fertility and/or birth control plan
Right now, you and all your friends are likely in totally different phases: Some of you might have three kids or are trying to become pregnant, while others are hoping they don’t or a baby is the last thing on their mind. But getting into your 30s offers you the chance to review either your fertility or a birth control plan if you need one so that you can prepare for your future or reevaluate what is best for your body.
“One of the most common questions I get from women who enter their 30s is, ‘Will I be able to have children when I’m ready?’,” said Dr. Renita White, MD, a board-certified OB-GYN based in Atlanta. “Even if you are not ready to have children yet, consider a preconception appointment with your OB-GYN to discuss ways to prepare for pregnancy, egg-freezing if you plan on delaying fertility plans, or even an evaluation to see if you are at higher risk for infertility.” In other words? Knowledge is power, no matter what your needs, preferences, and lifestyle look like. 
“If you are trying to conceive or want to be pregnant someday, living fertility-friendly should be top of mind in your 30s,” agreed Mary Jane Minkin, MD, an OB-GYN and clinical professor at Yale University. “Luckily, making healthier lifestyle habits in general can positively impact fertility.” And if you know pregnancy is not in your future, reevaluate your form of birth control or managing period symptoms with your gynecologist if you haven’t reevaluated since your teens or early 20s like most women. Your hormones have changed a lot over the past 10 to 15 years, and so have our options.

8. Sleep more and focus on brain health
Of the doctors, nutritionists, and experts I talked to, many of them mentioned that they pay more attention to sleep hygiene and brain health with women in their 30s. “These are aspects of health that we don’t really think about in our 20s,” explained Danielle McAvoy, MSPH, RD, a registered dietitian with Strong Home Gym. “Once in their 30s, many women become more aware of memory and brain function and may find it harder to sleep through the night.”
McAvoy recommended focusing on your intake of antioxidants (like blueberries and blackberries) and omega-3 fatty acids (like in salmon, walnuts, and flaxseeds), which both help reduce inflammation and maintain the structure of our brains as we age. As for sleep, if you find that you’re dealing with insomnia more than when you were in your 20s, talk to your doctor about lifestyle changes to help you sleep through the night, like reducing screen time before bed or waking up at the same time every day.

9. Get annual bloodwork
So you already know that getting an annual checkup and regular mammograms, pap smears, etc. are important (and #adulting), but getting annual bloodwork is also crucial to know what’s going on in your body. “Having regular insight on what’s going on inside your body is a key way to keep an eye on preventing health diseases,” Dr. Lee explained. “Be sure you ask your doctor to run labs to check in on your sex hormones (estrogen and  progresterone) and thryoid health. As we age, our metabolism may begin to slow down, which could be impacted by our thyroid health, especially if you’ve either been gaining weight or have trouble losing it.” Here’s your reminder that the body is constantly changing, so if you haven’t gotten regular bloodwork panel since you were in your 20s, it’s probably time to start making it more of a routine. After all, the best thing you can do for your health is to be informed.

10. Add strength training to your exercise routine
We love our marathon runners and cardio queens, but if your go-to routine consists of only jogging, dancing, or biking, now is an important time to add some weight training into your routine to help your body retain muscle as you get old. “Women reach peak bone mass before the age of 30, which means that after 30, you begin to lose bone mass (which is a predisposing factor for osteoporosis),” suggested Dr. Brittany Robles, an OB-GYN physician and a NASM certified personal trainer. “Resistance training can help mitigate those effects.” Cardio and weight training both have their benefits, so keep up with the routine that feels best for you. But adding in one or two days of weight lifting or getting some at-home dumbbells for movements in between cardio sessions is important for keeping your bones healthy and reducing risk for injury, especially as we age. 

6 Changes an OB/GYN Wants You To Make RN More

CBD is like the popular girl in high school: No one can stop talking about it, everyone seems to universally agree that it’s great, but you still have some questions (like what makes it so popular in the first place?). Over the span of a few years, CBD went from a controversial new ingredient on the market to a wellness must-have that almost every member of our team swears by for a variety of reasons. By now, you’ve probably seen the super-ingredient in anything and everything from food to skincare to wellness products. But what really is CBD, what are the benefits, and why, oh why, is every person raving about the once-controversial ingredient?
Because there’s still so much confusion surrounding the benefits of CBD and uncertainty about whether it is right for you or if it’s just another passing wellness fad, we went to the experts for answers. Beyond our team’s own FAQ surrounding our beloved CBD, we polled you, dear readers, in hopes that we can provide some much-needed clarification by offering answers from a CBD education expert. We talked to Autumn Mehl, the senior manager of Member Education and a CBD Dosage Specialist at our go-to source Equilibria, to find out how to shop for CBD, the real difference between CBD and marijuana, how to know if it’s right for you, and more FAQs. You asked, and we answered: Read on for clarification from an expert for the most frequently asked questions about the sometimes-confusing wellness ingredient. 

Meet the expert
Autumn Mehl
Senior Manager of Member Education at Equilibria and CBD Dosage Specialist
Autumn has worked at Equilibria for nearly three years as a CBD Dosage Specialist and cannabis educator and is now a Senior Manager of the Member Education Team. She comes by her green roots quite honestly, as her family owns and operates a medical cannabis business in Oklahoma. She’s learned about the business from the ground up and has a particular focus and passion for educating beginners about incorporating CBD and cannabis into their lives.

What is CBD and how does it work?
CBD is short for cannabidiol. It is one of over 150 naturally occurring compounds (AKA “cannabinoids”) found in the Cannabis sativa plant. The Cannabis sativa plant is bred and grown in two different ways: either as “industrial hemp” with less than 0.3% THC content (which makes it a completely federally legal agricultural crop in the U.S.) or for “THC-dominant cannabis or weed” that’s bred and grown to contain more than 0.3% and up to 30% THC content. 
THC is the psychoactive part of cannabis, and a product tends to need about 10% THC content or more to cause intoxicating, “high” effects. Hemp that has lower, federally legal limits of THC has historically been grown for industrial use, such as rope and other materials. The Cannabis sativa plant can also be bred to have higher, more therapeutic amounts of CBD while maintaining the lower, federally legal limit of THC, which is where Equilibria comes into play!

How do I know if a CBD brand is legit or certified? What makes a reputable brand? 
CBD products are made from hemp plants, so just like many other products on the market, it’s important to investigate how the source material was treated to determine its overall quality.  
At Equilibria, we are partnered with an incredible farm just outside Boulder, Colorado that follows rigorous measures to offer our members pure, organic, full-spectrum CBD extract without any surprises. We hand harvest the flower portion of the plant and test its quality throughout the entire process.
A reputable CBD company will always publish its testing Certificate of Analysis, or its COA. The best COAs test for both potency and purity, meaning they test to determine the percentage of beneficial, therapeutic cannabinoids in the product as well as the purity of the plant, ensuring it is free of harmful levels of pesticides, toxins, metals, or other harmful chemicals.

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Daily Drops
Use code THEEVERYGIRL for 20% off your first order!

How do I know if it is a quality product before purchasing?
Quality CBD products will always have a COA testing for both purity and potency. Companies should be transparent about their testing results as well as their farming practices.
Additionally, full-spectrum CBD contains federally legal, trace amounts of THC (less than 0.3%) and can help induce the entourage effect. The entourage effect happens when THC and CBD are combined to create a synergistic effect, thus the product becomes more potent and powerful!
Oftentimes, you’ll see smaller dosages with full-spectrum CBD bottles as opposed to other forms such as isolate CBD. Isolate CBD product is exactly that—it contains only CBD and  no key additional cannabinoids to induce the entourage effect, so it takes higher doses to achieve noticeable effects. Because Equilibria has a powerful, full-spectrum product with a variety of cannabinoids to induce the entourage effect, members often see benefits with smaller doses, typically starting between 20 mg to 30 mg of CBD each day.

Source: Equilibria

What is the difference between CBD and marijuana?
When talking about cannabis products, “marijuana” typically refers to THC-containing cannabis at higher levels beyond what is federally legal. Medical dispensaries will offer a variety of medical-grade products with higher levels of THC. Some products include tinctures, gummies, chocolates, topicals, and even the actual flower, or “weed,” itself. 
A CBD product must have a smaller, federally legal limit of less than 0.3% THC to be sold nationwide. Remember, CBD and THC are both molecules that come from the same type of plant and are both present in each plant, but the percentages differ based on how it was bred. 

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Daily Gummies
Use code THEEVERYGIRL for 20% off your first order!

What is the difference between CBD and hemp oil?
While oil can be extracted from hemp seeds, this oil—commonly referred to as “hemp seed oil”—is not the same as CBD. It generally contains no CBD at all. CBD oil is extracted from the hemp flower using a different process from extracting hemp seed oil and, in Equilibria’s case, using only the flowers of the hemp plant for the purest CBD possible. The therapeutic compounds that provide benefit are within the flower, which is why it’s important that your product is a CBD oil, not a hemp seed oil.

Can CBD impact a drug test?
Everyone’s body chemistry is different, so drug testing is kind of a gray area; we don’t know for sure how your body will metabolize our products. However, it is possible to test positive on a drug test with daily and consistent use of full-spectrum CBD. 
Think of it like consuming alcohol. If a beer is 5% ABV/Alcohol By Volume (like how our products contain 0.3% THC or less), the amount you consume determines your BAC/Blood Alcohol Level (or in this case, THC level in the bloodstream). So the more you ingest at a time, the more likely it will be detected on a test.
If you’re worried, I’d recommend grabbing an over-the-counter THC test at your local pharmacy to find out for sure. When possible, we also recommend asking for a blood test rather than a urine test if you have the opportunity, as blood tests tend to be more accurate than urine tests. All of our products are federally legal, so you can also supply your employer with our lab results if they have further questions.

Does CBD get you high?
Since all of our Equilibria products are made with full-spectrum CBD, they do contain small trace amounts of THC—but always less than 0.3%, which means they are federally legal! We find the average dosage among our members overall is around 20 mg to 50 mg of full-spectrum CBD per day, which is not considered enough to elicit psychotropic effects (or in other words, won’t get you high!).
However, if you have a history of being sensitive to THC at very low doses, we always recommend starting slowly and easing into a routine with one of our Regular Strength products that offer dynamic dosing options (Daily Drops or Daily Gummies). This way, we can start low and slow, only increasing when needed. You can always add doses, but you can’t take them away! 
Remember, the main advantage of including trace amounts of THC is that it will help induce the entourage effect, making your product more powerful and potent.
Due to each individual’s unique body chemistry, full-spectrum CBD may affect everyone a bit differently. With that being said, any time you plan to try a new product, a new dosage routine change, an increase to your dosage, or any other modifications to a personalized routine, we strongly advise trialing any changes on a day when you can be at home and closely observe how you feel. This will help you better understand how your body is responding and avoid any surprises as you adjust.

Source: Equilibria

Where should a beginner start with CBD?
Before starting your CBD routine, it’s always a great idea to reflect and journal about the benefits you’d like to experience with your CBD routine, like “I’d like to finally get a full night’s sleep without waking up” or “I’d like to feel less stressed and more productive at work.” Being clear about why you’re using CBD will help you determine the best products and the best time of day to take your doses. 
For example, if you need help sleeping through the night, a slow-release option like a softgel or gummy might be a good option, and taking those closer to bedtime can help support you through the night. If you need help feeling focused and less stressed at work, our fast-acting Daily Drops, which offer flexible, dynamic dosing options, can be useful for small, calming daytime doses and even extra, episodic doses if your workday goes awry! 

Equilibria
Daily Softgels
Use code THEEVERYGIRL for 20% off your first order!

Our members typically find positive benefits by starting a CBD routine with about 20 mg to 30 mg each day.
If you’ve been trying CBD for about a week and aren’t seeing the results you want, that’s OK! We typically recommend trying your CBD products for around seven days, then meeting with your Dosage Specialist to talk about your experience so far and make any changes. We like to see positive benefits in the first one to three weeks and often see the best results after three months of consistent use.
The full effects of CBD may only remain in your system for four to 12 hours, so it’sx important to be thoughtful and consistent with your CBD intake. The goal is to maximize the strength and effectiveness of the body’s endocannabinoid system. Consider your health goals to determine the best time of day to take your CBD—you may find it’s best to dose at night before bed and again in the morning during breakfast.

Equilibria
Roller Duo
Use code THEEVERYGIRL for 20% off your first order!

How do I figure out what CBD dose is right for me?
To get started on your CBD journey, we recommend taking our Get Started Quiz. This quiz will recommend products to address your specific health needs. Once you purchase, you’ll also have access to a personalized routine page that’s designed just for you!   
Your ideal CBD dose has a lot to do with the amount of stress and cortisol you’ve experienced in your lifetime. Chronic issues like discomfort, stress, or sleep problems over several years can cause our body to deplete its own endocannabinoids, our body’s regulatory molecules. So folks who are under a lot of daily stress or dealing with chronic issues may benefit from a larger CBD dose. 
When asking yourself, “how much CBD should I take?,” remember to start low and go slow. This means starting with a low dosage of CBD and slowly working up to increase the dosage over time. The best results with CBD come with time, so it’s best not to rush into things. Think of your daily CBD dose as a marathon, not a sprint!
Most Equilibria members start with a CBD daily dose of 20 mg to 30 mg. This gives us a good starting point to gauge the effects in your body. Here at Equilibria, we want to empower our members to listen to their bodies and tune into the impact they’re experiencing.
CBD has what’s known as a biphasic response, meaning that if you take too little or too much CBD, your CBD likely won’t provide the effects you’re looking for. Therefore, it’s best to try to find your “sweet spot” dosage, which is the dosage where you’re seeing the benefits you’re looking for without tipping over into feeling groggy or drowsy. Some of our long-term members take anywhere from 20 mg to 50 mg of CBD each day.

Source: Equilibria

Do you feel a difference right away?
CBD does take time to build up in your system, so whether or not you start out with the right routine, this is not wasted time! We love seeing positive benefits in the first one to three weeks but often see the best results after two to three months. 
Some people may feel the effects of their first few doses more strongly than others. This is typical, especially of those who have never tried a CBD product before. Once the body adjusts and “understands” CBD better, your experience will evolve! Connect with a Dosage Specialist to help you adjust your dosage and routine. 

Equilibria
Relief Balm
Use code THEEVERYGIRL for 20% off!

If I am taking CBD and not noticing a difference, what should I do?
If you’re taking between 20 mg to 30 mg of Equilibria CBD each day for more than fourr weeks and have not noted any benefits, it may be time to adjust your routine’s dosage and/or timing. Members with more severe, long-term health goals may need more time to see the benefits of CBD. 
For example, if you’ve been dealing with sleep issues for over 10 years, it will likely take more than 4 weeks to improve with a plant-based product. Give it time to build up! And amplify your results by connecting with a Dosage Specialist to help steer you in the right direction. We are here to help! 

Source: Equilibria

Is it possible to use too much CBD?
Although the World Health Organization (WHO) published a safety report stating that you cannot overdose on CBD, more CBD is not always better! CBD has a biphasic effect, which means that too little or too much could be ineffective. To find your “sweet spot” dose, we always recommend going low and slow with your doses and journaling to record your reaction to your doses.
Typically, our members start with an average of 20 mg to 30 mg of CBD per day to gently ease into a routine. Overall, our members with more established routines take between 20 mg and 50 mg on average. However, if you notice any of the following signs, you may want to consider decreasing your dose:

A sustained increase in drowsiness or sedation during the daytime hours that doesn’t taper off after the first five to seven days of starting your routine
An increase in intensity and/or frequency of headaches that does not lessen after the first five to seven days of starting your routine, even after increasing your daily water intake
GI upset that does not lessen after the first five to seven days of starting your routine, even after pairing your CBD dose with food and increasing your daily water intake
Noticing that CBD seems to elicit the opposite effect of what you were hoping to accomplish (e.g. instead of helping you wind down for sleep, you notice that CBD energizes you)

Can CBD cause long-term health effects?
Because CBD was made federally legal in 2018, there are not enough long-term studies on CBD and side effects to fully address this. CBD influences the endocannabinoid system, a biological system that works to help our bodies achieve balance. As the body rebalances itself and adjusts to CBD, some members experience side effects at the beginning of their routines, which usually fade with time. 
The presence or absence of side effects may depend on many variables such as your body chemistry, environmental considerations, health conditions, and any medications you might be taking. Therefore, it’s essential to talk to your health care provider before incorporating CBD into your routine to understand if CBD is a good fit for you.
Common side effects include drowsiness, nausea, headaches, dry eyes, or dry throat.If you’re noticing some of these effects as you start your CBD routine, you’re not alone! Some of our members tell us that they see some side effects when they first begin their CBD routines and find that the effects typically go away on their own after a few weeks. Cannabis in general can be dehydrating, so when starting a CBD routine, it’s important to hydrate, hydrate, hydrate!

Can CBD make you sleepy during the day?
Drowsiness during the daytime, or anytime when you are normally alert, is an indication that the CBD dosage you’re taking might be more than needed. If you ever find yourself more relaxed in the daytime than intended, consider decreasing your dosage by half and reaching out to your Dosage Specialist for additional support! 

Can pregnant women use CBD?
We work with a number of women who are interested in trying CBD while trying to conceive, during pregnancy, and while breastfeeding. At this time, there is simply not enough research in this area on pregnant and breastfeeding people for us to have a strong stance in one way or the other. Ultimately, whether or not you use CBD during this time comes down to a discussion between you and your health care provider in order to make a safe and informed decision before introducing something new, like CBD, into your daily routine. If you decide to take CBD during this time, we are here for you! Otherwise, you can always adjust your subscription to allow for this time.

This post is sponsored by Equilibria, but all of the opinions within are those of The Everygirl editorial board. More

We’re flooded with health tips on a regular basis (“Don’t eat this!”, “Buy this supplement!”, “Work out more!”), and figuring out how to keep our bodies healthy can feel overwhelming. Between influencers, specialists, and bestselling books, it’s difficult to know who to listen to and what advice to take. At The Everygirl, our mission is to make wellness less overwhelming (because taking care of your body should be easier and feel more natural than asking for a raise or cultivating a killer wardrobe). As the resident wellness editor, I’m on a mission to bring you only the top experts (who know their stuff) and advice that will actually help improve your well-being instead of causing you stress, anxiety, or guilt. 
While you might know that eating veggies and moving the body are crucial daily habits, so is tending to your sexual health—and most of us aren’t paying enough attention to it. So I asked a leading women’s health expert and gynecologist the most basic tips that everyone with a vagina can adapt today to become a bit healthier by tomorrow. Dr. Mary Jane Minkin, MD, OB/GYN, is basically your neighborhood gynecologist who also happens to be a leading professor at Yale University and has been honored by The Connecticut Women’s Hall of Fame for her significant contributions to the care and well-being of women (NBD). Here are six easy changes she recommends everyone can make for better health. 

Meet the expert
Mary Jane Minkin, MD, OB/GYN
Gynecologist and Clinical Professor at Yale University

Stop…
1. Relying on “Dr. Google”
PSA: Call your doctor with questions and concerns instead of typing it into Google. Besides the common WebMD anxiety (Googling a small headache or minor pain can spiral into major health anxiety), Dr. Minkin also warned that there’s a lot of false information that can be damaging. “Don’t believe everything you read on the internet,” she advised. “Googling your questions can be helpful at times, but it’s always a good idea to check with your health care provider instead.” In other words, feel free to search for things like how to naturally improve energy if you’re feeling a slump (eating an apple, getting outside, or moving the body can’t hurt!), but for making conclusions about your health and symptoms? Leave that job for a professional, not a search engine.
 
2. Waiting for a reason to see your gyno
Abnormal symptoms, family planning, painful periods, and switching birth control methods are all great reasons to visit your gyno, but they’re not the only reasons. In fact, you should make regular visits to your doc even when you don’t have a reason at all. “Wanting to be healthy is the only reason you need to see your OB/GYN,” Minkin encouraged. “It is absolutely necessary to schedule routine appointments to monitor your health as you age.” The general rule of thumb is an annual gynecological checkup, but talk to your doctor about what frequency makes sense for your body, symptoms, and lifestyle.
Minkin also advised that it’s most important to feel comfortable with your provider. While you still need appointments with a gynecologist to receive the recommended pap smears, exams, etc., regular checkups with a knowledgeable physician’s associate, nurse practitioner, or midwife is fine, as long as you feel safe, heard, and comfortable with them.

3. Using scented soaps, washes, tampons, etc. “down there”
While vanilla-scented wash or tampons with a “fresh” floral scent might sound alluring, they’re probably not good for you. For one reason, vaginas are not supposed to smell like vanilla or florals—they’re supposed to smell like vaginas (and that’s OK!). If you notice an abnormal scent coming from your period, discharge, or the general “down there” area, Minkin recommended talking to your doctor to rule out infections and evaluating what hygiene products you’re using. “A lot of products (especially scented) throw off the vagina’s pH balance,” she warned. “To balance yeast and bacteria in the vagina, swap the fancy soaps for a non-toxic, unscented, and pH-balancing external wash. A healthy vagina is an acidic vagina!” PS: That goes for toys, condoms, and anything else that might come in contact with your vagina. Unscented is best.
 

And start…
4. Tracking your cycle
If you don’t have a go-to app or old school calendar method to keep track of your cycle, you need to (even if you don’t think there’s a “reason” to know when you’re getting your period). “It’s important to keep track of your menstrual cycle to know your timing of ovulation, whether or not you are trying to conceive,” Minkin said. “When you are familiar with your cycle, you’re better equipped to recognize when something might be wrong or irregular.” Knowledge is power, and that goes for your fertility cycle too. Use an app like MyFlo to record symptoms like migraines, PMS, cramps, and acne, or simply mark on your calendar the first and last day of bleeding so you can look for any irregularities. And if you don’t get a regular period, tracking any symptoms can help you identify patterns and possible causes. 
 
5. Examining your breasts regularly
Putting on a face mask and dry brushing might be regular acts of self-care you know and love, but I’d like to suggest a new self-care practice to add to your routine: examining your breasts. Whether it’s before bed, any time you’re in the shower, or once a week, turn feeling yo’self into a regular habit so you know what your breasts feel like and can detect any changes or abnormalities early on (for how to perform a breast exam, click here).
“Although OB/GYNs aren’t supposed to officially recommend breast exams, we do promote ‘breast self-awareness,’ so make sure you know what your breasts feel like and report any changes you notice to your health care provider,” Minkin said. The point is not to worry about every lump, bump, or tenderness but rather to know your breasts so well that you know when you feel something abnormal. Knowing your body is the most powerful tool for our health we have access to, so start practicing self-awareness with regular breast exams. 
 
6. Taking safe sex seriously
I don’t know who needs to hear this, but your use of protection should not be determined by your possibility to get pregnant. Whether you’re on oral birth control, have an IUD, are with someone of the same sex, or cannot get pregnant for whatever reason, you should still use protection when having sex with a new partner or multiple partners (you can never be too safe). If you’re unsure, ask your doctor about what safe sex method is best for you and when a form of protection is necessary. Also, Minkin recommended regularly getting tested for STIs (at least annually if you’re using protection, but the best practice is to both get tested before any new partner). Minkin’s slogan? “There is a Trojan for everything.” Always have some form of protection on hand, just in case. 

5 Things You’re Doing to Your Vagina That You Shouldn’t Be More

As a registered dietitian, I’ve seen and heard my fair share of diet and weight loss myths. Especially during this time of year when goal setting, weight loss, and overall health are on everyone’s minds, it can be challenging to discern fact from fiction. And with technology at our fingertips, there are many sources of information that are simply more harmful than helpful. So while I always recommend considering the source, I don’t think reading research papers is necessarily anyone’s idea of a good time—which is why part of my job is to break down these myths in order to help others achieve their health and wellness goals. Read on for the 10 weight loss myths I hear most often as a registered dietitian and how to actually achieve your goals.

Myth #1: Losing weight is a linear process
Anyone who has ever tried to intentionally lose weight, whether it be to improve their overall health or simply to feel more confident in their own skin, knows that the journey is a classic case of Instagram vs. reality. Weight loss relies on a variety of factors and is really more of a jagged up-and-down than a straight line. I’ve seen first hand how discouraged individuals can feel when they’re doing their best and the scale is not going in the “right” direction. If this is the case for you, remember that it’s about the steps to get there rather than the end goal. Cliché, I know, but making small, sustainable changes will result in lasting habits in the long run. 

Myth #2: You need to be in a large caloric deficit
Whenever someone tells me they are trying to eat 1,200 calories or less per day in order to lose weight, alarm bells immediately ring in my head. For the average adult, 1,200 calories is way below your daily needs, yet we have been conditioned to think that eating less automatically means we will lose more weight. In reality, eating too few calories can actually stall weight loss and cause you to miss out on key micronutrients from food sources. The truth is, every individual requires a certain amount of calories to maintain normal body functions (you can calculate your daily caloric needs here). For most people, a modest deficit of even 200 calories per day can help achieve sustainable weight loss, but it’s more important to focus on the quality of your food than the calories. As always, speak with your health care provider prior to beginning any sort of weight loss journey.

Myth #3: Fat makes you fat
If you’ve been around as long as I have (which admittedly isn’t that long), you may remember the peak of low-fat food labels in the ’90s (Snackwell cookies, anyone?). The low-fat frenzy took the ’90s by storm and had everyone believing that eating excess fat would, in fact, make you fat. In truth, fat alone doesn’t cause weight gain. It is an important macronutrient that the body needs for nutrient absorption and hormone production. Additionally, poly and mono-unsaturated fats have been shown to decrease the risk of cardiovascular disease and lower LDL cholesterol. So when it comes to looking out for your overall health, opt for those heart-healthy, unsaturated fats found in foods such as avocados, walnuts, flax seeds, and salmon.  

Myth #4: All calories are equal
By definition, calories are a measurement of energy. All foods (even healthy options) contain calories. So in essence, all calories are equal as a measurement in a lab, but what calories do to your body is very different. I’ll spare you the science lesson and just say that every food goes through different metabolic processes, which affect your overall metabolism, hormones, hunger/fullness levels, and weight. When it comes to losing weight, whole, fibrous foods and lean protein will put your gut to work (in a good way!), resulting in a metabolism boost. 
 
Myth #5: You need to eat more protein to lose weight
Admittedly, this isn’t totally false. Protein is an important macronutrient that helps keep us full, build lean muscle mass, and repair tissues. And some research has shown that increasing the amount of protein in your diet can lead to weight loss. But these days, there is so much confusion around how much protein you actually need. While a general rule of thumb is to aim for .8 grams of protein per kilogram of body weight per day, don’t go pulling out your calculator just yet. The amount of protein you need can vary significantly depending on your physical activity level, age, gender, or if you’re pregnant and/or breastfeeding. So instead of focusing on grams and percentages, opt for adding nutrient-dense, lean protein sources into your meals and snacks like eggs, legumes, tofu, fish, and chicken. 
 

Myth #6: Weight loss supplements will help you lose weight—fast
Supplements are exactly like they sound: a supplement to your overall diet. As a dietitian, I always recommend food first and supplements to fill in the gaps. There’s no shame in taking daily vitamins or minerals to help promote your overall health (hello, vitamin D), but I often see people falling victim to weight loss supplement claims. There’s the old saying of, “If it sounds too good to be true, it probably is.” So before you buy the skinny tea, keep in mind that at best, it won’t replace eating whole foods. At worst, it could be damaging to your body.

Myth #7: Carbs make you fat
Is butter a carb? No. Do carbs make you fat? Also no. For decades, we have been taught to demonize foods such as white bread, pasta, pastries, etc. And I am here to say that carbs are not the enemy. No one food, or macronutrient, is responsible for weight gain. In fact, your body needs carbs to produce energy for your cells. You may be wondering, “Why is eating low-carb so trendy then?” Currently, there are studies that have exemplified how eating a lower-carb diet can aid in weight loss.
However, when people are successful with “low-carb” diets, that’s usually because they’re cutting out sugary or processed foods and not because whole carbohydrates can cause weight gain. That being said, nutrition is not a one-size-fits-all approach, so what works for some may not work for others. When it comes to eating carbs in your diet, I recommend opting for fruits and veggies, whole grains, and legumes. These will help keep your blood sugar stable while optimizing overall health. 

Myth #8: Healthier foods are more expensive
For many people, a barrier to achieving health and weight loss goals lies within their financial constraints. Walk into any grocery store and it’s easy to see why choosing healthy foods can seem financially unattainable. Fortunately, choosing foods to achieve your health goals without compromising your budget is attainable. When shopping for produce, don’t forget about frozen and canned goods. Both are budget-friendly options and are just as nutrient-dense. However, I recommend choosing low-sodium or no-salt-added canned goods.
For fresh produce, check and see if your local store has an “ugly” or slightly damaged section, which includes fresh produce at a reduced cost (a few bruises doesn’t mean less nutrient value). Grain staples such as brown rice, oatmeal, quinoa, and whole wheat pasta are great items to base meals around while typically being cheaper in cost. Lastly, protein sources such as canned tuna, frozen chicken breasts, or canned legumes are easy ways to get more bang for your buck.

 
Myth #9: You have to give up your favorite foods
When I tell people I’m a dietitian, they often assume I only eat “healthy” foods and I’m going to police their plate too. The same goes for clients wanting to lose weight. I’ve had so many people tell me they’ll never be able to eat pizza and lose weight or that they shouldn’t enjoy their favorite dessert because it will ruin their progress. Luckily, this is completely untrue. I always remind clients that all foods fit and you can definitely enjoy that dessert while also choosing foods that supply your body with sustained energy. The key is not to take away from your meals but instead add nutrient-rich options. An example of this could be eating a side salad with your Friday night pizza. This creates a better balance for your body while also bringing joy to your life. 

Myth #10: It’s all or nothing
Akin to giving up favorite foods, many clients believe they have to go “all in” or cut out all processed foods and exercise seven days a week in order to be successful with weight loss. Having an all-or-nothing mentality leads to burnout and can make us feel as if we are lazy, a failure, or have no willpower (not true, by the way). So what really works when it comes to mindset? Some of the very first things I ask when someone tells me they want to lose weight are, “What is your ‘why?’ Why do you want to lose weight? Is it to feel strong in your body, have more energy, or run around with your kids?”
Whatever the reason, this is the inspiration and motivation that you will keep coming back to to achieve your goal(s). In the end, it is not about having a lack of willpower or being lazy, it is about understanding your “why” and how to make meaningful changes to your daily habits and routines to live into your “why.” If you are struggling to find your why, ask yourself: How would losing weight make me feel? What does my healthiest self, physically and mentally, look like? What are my values or what do I value?

Small, Easy Changes to Make If You Want to Lose Weight More

I’ve been coaching clients looking to achieve weight loss for years and writing about weight loss for even longer, and here’s what I know to be true: The tips or fads that make headlines typically don’t work in real life. Weight loss often feels frustrating and impossible, and the fact that we relate weight to self-worth makes it emotionally exhausting. Just like you, I am so over the confusion around weight loss and tips that never work. So to help you achieve your healthiest weight once and for all, I’m asking top experts for what they (actually) recommend.  
A brief prelude: Your weight says nothing about your health or worth. There are lots of ways to feel healthy (instead of just look healthy) and lots of ways to improve your self-love that has nothing to do with changing your appearance (because that’s kind of counter-productive). However, if weight loss is a goal because you feel out of touch with your body, lack energy, or because it was recommended by your doctor to improve your health, that’s OK too. Let’s stop judging all women for the health goals they have and instead focus on what will make us feel best, whether that means weight gain, weight loss, or no weight change at all. If your 2022 goals do have to do with weight, read on for sustainable tips from a celebrity weight specialist.
I’ve been lucky enough to interview some of the coolest health experts around the world, but I’ll be honest: This one had me a little star struck. Corey Calliet is a personal trainer for Hollywood’s biggest stars, was a leading trainer on E!’s Revenge Body by Khloe Kardashian, and is best known for transforming Michael B. Jordan for the Creed trilogy as well as Black Panther (I think I can speak for all of us when I say thank you, Corey). Here are six things he swears by for reaching a healthy weight:

Meet the expert
Corey Calliet
body transformation specialist and personal trainer

1. Keep yourself nourished
While some weight loss experts may rely on what not to eat (which is just damaging, BTW!), Corey focuses on what to eat. To keep it simple, he recommended basing meals off of a simple formula to get a wide variety of nutrients in your diet. “Eat to fuel your mind and body. Aim for three quality, nutritionally dense meals per day. Think: colorful, balanced, and fulfilling,” he said. “When constructing your plate, be sure to get a good source of protein, accompanied with an energy-enriching carbohydrate (whole grains, sweet potato, etc.), colorful veggies (not only great for much-needed nutrients but also to add quality volume to your meal), and a healthful source of fats (avocado, nuts, omega-rich oils, etc.).” Corey also recommended having high-quality snacks on hand if hunger or cravings strike. Try fruit and veggies that are easy to eat on the go, nuts or seeds, or a whole-food protein bar. 
 

 
2. Hydrate (more than you think)
So you already know drinking water is important for your health, but proper hydration affects weight goals more than you think. “A majority of the population in the U.S. is estimated to be chronically dehydrated,” Corey explained. “The body often mistakes hunger for a need for hydration, so if you are behind on your water goal for the day and catch a craving, make sure you drink some water before reaching for the food.” In other words, dehydration can be responsible for many symptoms, but one of them is hunger or cravings when the body does not actually need or want food. Corey also suggested to start water consumption as soon as you wake up and steadily drink throughout the day. If plain water is boring or you want to make it more exciting, try adding fresh fruit or unsweetened cold-tea infusions for natural flavor.

3. Eat mindfully
Weight and overall health are not just about what you eat but also how. If you’re eating all your fruits and veggies but still eating lunch at your desk or downing food on the go, you’re missing a major piece of the puzzle. “First and foremost, enjoy eating your food,” Corey said. “Mindful eating allows us to be more in-tune with our bodies and know when we have eaten what we need. Mindless eating happens when we are distracted, and it can lead to overeating.” When we mindlessly eat, we’re unable to actually feel when we’re full, which can lead to overeating. Also, if we’re not truly enjoying every bite or not mindful about the deliciousness on our plate, we won’t be satisfied, which can lead to more cravings later. You don’t need to measure out your food or look to serving sizes for portion control. Instead, you just need to eat more mindfully—your body will tell you the portion it needs. 

4. Find hidden ways to move
I don’t know who needs to hear this, but there are lots of ways to work out and get in shape that does not have to be a two-hour weight lifting session or intense HIIT workout. In fact, Corey’s main focus as a trainer is not just about where to fit in time at the gym or workout classes but where to move more throughout our lives. He suggested parking farther away from the entrance, taking stairs instead of the elevator, or taking your next conference call standing up or walking if possible. In general, add more non-exercise movement to your life. Walk your dog more often, stand while working, try gardening if you have a yard, clean your house more, walk everywhere you can, dance while cooking or getting ready, stretch while watching TV, and get outside to take conference calls.

5. Stress less
Yes, stress over weight gain is worse for your body than the actual weight gain. It sounds like an unfair cycle that stress about our bodies can actually prevent us from losing weight, but it’s also an important reminder that the way we feel emotionally is more important for our health than what we eat and how we move. And not just stress over appearance but chronic stress in general—whether it’s about work, relationships, or what to eat for dinner—can affect weight. “Stress hormones wreak havoc on our bodies, especially our immune and metabolic functioning,” Corey explained. “Take care of your mind. Take the time to reflect and release at the end of each day while giving yourself the time to unwind (even if only for a few minutes).”

6. Prioritize sleep
Bad news for those of us who stay up way too late bingeing Netflix: Getting a good night’s sleep is crucial for maintaining a healthy weight. “Don’t underestimate the power of quality sleep,” Corey said. “Find your best routine to ensure good, consistent sleep hygiene.” Not getting seven to nine hours of quality sleep a night can make you eat more than what your body needs because the body releases hunger hormones when it didn’t get enough sleep. A lack of sleep can also affect how your body stores fat, which can make maintaining a healthy weight more difficult. Revamp your nighttime routine to help you fall asleep faster and make sure to always get at least seven hours of sleep.

7 Weight Loss Tips You Haven’t Tried Yet (We Promise) More