BioHacked your Metabolism during the holidays so you don't have to start over Jan 1.

Welcome to the Biohack Method. I am Lindsey Burwell. I break down the science, cut the fluff and give you real tools to optimize your body with peptides, transdermal patches and root cause biohacking that actually works.

Welcome back to the Biohack Method podcast. It's Lindsay Burwell and I am coming off such an exciting day, you guys. We were on Fox 10 Arizona news. It was so crazy, like, and it was kind of last minute. I was told Monday, like, hey, Wednesday, they want to have you. And so it's been a whirlwind of a week, week, just like prepping and then going this morning, my amazing events lead, Cali came with me and just so much support, so much love. And with the best part was the topic we dived into. And I was like, I want to record this because I feel like so many of us right now are in the thick of holiday season. And if you're anything like me, years ago when it came to the holidays and all the yummy treats and eats and drinks, I always found myself just feeling so, like, blah, you know. And then come January 1st, it was that hamster wheel cycle of like, the pressure to start over and do all the things and go harder. And I just, it's been on my heart and on my mind to like, just give people just some tips and tricks that I've learned over the years that has really helped me one, be able to still enjoy the holiday season and go to the events, go to the parties, go to the dinners and have the treats, but not let it be debilitating where I feel like I'm so overindulged and inflamed that I have to start over. And so that's really what today's little mini podcast, if you will, is about. It's about literally how to biohack your metabolism during the holidays so you don't have to start over January 1st. I really want to stop that cycle of like going hard and just going crazy January 1st and all that pressure that comes with it. And so here's just some things, like I said, I've done over the years that really has helped with, with just feeling great during the holidays because ultimately we want to enjoy and we want to experience. And what takes away from us being able to fully enjoy an experience is when our body is feeling inflamed and our body is feeling tired and we're waking up feeling puffy with no energy and on autopilot, just white knuckling through the chaos and busyness of it. And so if you can take charge, be a little bit intentional and try these few tips and tricks I can guarantee like please report back in five days because you will notice such a huge shift. So the first thing I'm going to talk about has so much to do with blood sugar, insulin and resetting. So the first biohack I want you to try is a 12 to 14 hour overnight fast. So I'm not talking about the typical fast where you are, let's say, you know, skipping breakfast, skipping lunch and then having a big dinner. We don't want to do that because we don't want to stress out our cortisol and then get our body to start trapping fat. What you want to do is just a nice 12 to 14 hour break from eating. And ideally, like in a perfect world, if you listen to my other podcasts, I always talk about how it is actually really important to have an early dinner, but I totally get during the holidays sometimes we're going out later, right? So let's say you're out and about and you're having a great dinner and you're done eating around seven or eight. What I want you to do, even if it's a cocktail, to give your body 12 to 14 hours from that time. So you're going to go to bed at 8 and then you're not going to eat until 8 or 10am the next day. I don't want you to race to the coffee pot and drink 5 cups of caffeine coffee. I want you to wake up, have some electrolytes, have some minerals, maybe some hydrogen water and I want you just to flood your system with good hydration and then wait until 8 or 10 and then you really need to break your fast with some protein, some fiber and some healthy fats. Okay? And so that little break, what it's going to do, it's going to reset your insulin and glucose, which has everything to do with metabolism, inflammation as well as your body's ability to stay in a fat burn. So we're going to give it that break. And the other important thing is we're going to give your gut a break. Our gut does not want to work all the time. It doesn't want to have a night shift and then have to work early morning. And like, I honestly don't either. So we need to give our gut that that break and we need to allow it some rest and digest and then for it to get to a little bit of some self cleanup. And so that is tip number one, is really just have that good 12 to 14 hour fasting window. Here's what's really cool too. It's like there's so much great research on this. Like studies do show that overnight fasting can decrease, decrease insulin levels by up to 30%, which literally improves metabolic flexibility. It reduces that post meal glucose spike the next day. So this is just absolutely so powerful. Okay, let's talk about biohack number two. This one's going to be supporting your liver, especially if you're drinking and honestly, if you're not drinking too. Because let's face it, Christmas time holidays, we, our liver is working like 3,000 times harder than it ever, ever has to because of all of the e, you know, the sweets, the treats, the drinks, the artificial ingredients, all the processed foods, going out late, stress, overwork, over tax. Like it's just, it's so much and I really just can't say this enough like your liver is your holiday mvp. It is managing your blood sugar, it's managing estrogen metabolism, it's opening your detox pathways. It's like supporting alcohol clearance, it's supporting inflammation respons. And this is why most women feel that puffy and sluggish during the holidays. Not because of the calories necessarily, but because their liver is literally overwhelmed. And this is why honestly, I wear the detox patch every night during the holidays. Like, I'm so obsessed with this detox patch. Thank God we have one. Like how did I ever live my life without one? I'm actually being serious because it's so dang powerful. It has sulforaphane, it's got milk thistle, it's opening all three pathways of liver detox. It's got the B vitamins, the herbal support, the arnica for inflammation and circulation. Circulation. And I'm going to tell you, like your liver, it'll always determine how well you metabolize alcohol, how well you metabolize carbs, how well you can, you know, balance hormones and stress and honestly, even sleep quality. So we need to support it. And really the detox patch is just such an easy way. Sauna. We love to sweat. We love the castor oil, we love the dry brushing, we love the little, the jiggle plate, right? But for me, tried and true. Easy peasy. Next to my nightstand is that detox patch. The next biohack. So biohack number three, I want you to try this. It seems so silly and so little, but I promise you guys, it's so freaking powerful, especially if you compound it over time. I have seen the biggest Body comp changes over this simple strategy. And it's the order in which you plate your food. So let's say you're going to a holiday dinner, let's say you're at your daughter's recital. Let's say you're having a snack and there is food in front of you. Basically, right? I want you to always, always, always lead with protein, fat and fiber before you have the cookie, before you have the, the alcohol, before you have the sweets, the treats, the carbs, right? You need to lead with the protein, fiber and fat because what's that? What that is going to do is it's going to balance your blood sugar and it's going to make it so you don't have a crazy glucose spike. There's actually a ton of research that shows doing this reduces glucose spikes by up to 42%. And the reason I talk about glucose spikes, it's not because you're diabetic or non diabetic. It's because if you can balance your glucose and insulin, you can get into a fat burn better. It's like basically how your body burns fat switches from glucose burning to fat burning. So we want to do all the things to support that. It also cuts insulin response up to 54%. Like what? That is insane. It just basically overall in how you plate your food is going to prevent that big spike and that crash and burn cycle that can trigger the fat storage. So do this simple thing. Hey, the holiday dinners. Start with that protein, add in some fiber, some healthy fats, then have the carb and like think of like, you know when you go to dinner and they're like, here's your chips and salsa, or here's your bread and butter, here's your glass of wine. And we're all leading like totally the wrong way, which seems like a little detail, but I want you to switch it up. Wait to have all those things until you've had some protein, some fiber, some, some healthy fats and it will truly change the game when it comes to body comp and inflammation. Okay, here's a little bonus hack. This one is so fun. Add some apple cider vinegar to your meals. And I'm not talking about the gummies because that is counterintuitive. You guys, I'm so sorry. The apple cider vinegar gummies, I think are a joke. You want the real deal because it's got the digestive enzymes a which is incredible for supporting absor but apple cider vinegar is so cleansing to the blood. It's actually been shown to lower post meal glucose by literally 20 to 30%. That's insane. That is literally. So the study one of somebody taking that apple cider vinegar before they eat like a slice of pizza versus somebody who just ate the slice of pizza. It literally shows how glucose impacts that by reducing it. Isn't that crazy? Oh, my gosh. I just like geek out over that. So, yeah, apple cider vinegar, what I like to do is elude it with a little water, a little cinnamon. You could totally do turmeric. You can, you know, you can doctor it up, spice it up. I also, like, this is so random, but I've done apple cider vinegar with like a true lemon packet that's flavored with stevia. It tastes like a, like a poppy drink without the sugar. It tastes like a kombucha. Like, it's so freaking good. I'll even like sip on it just throughout the day. Another little bonus have too is just move your body for like 10 minutes after you eat. Whether that's you're cleaning up your kitchen after dinner or you're going for a walk with your family. Maybe you're doing like 20 air squats, whatever that looks like for you, Moving your body to mobilize the glucose out of your bloodstream and into your cells. One supports energy. Two helps bring that glucose down. So that one is also just incredible. I also love to use the metabolism patch. This one is like my go to for metabolic support. Here's why. It's literally filled with berberine. And berberine is what supports insulin and blood sugar. It also has glutamine. Glutamine is going to help heal your gut lining, which is where your GLP receptors are at. That's responsible for satiety, for cravings, you know, over indulging things like that. It's got some arginine in it, which is amazing for circulation and fat burning and just some other mitochondrial activators. It's like the best. So my routine right now is literally wearing the metabolism plus patch in the morning. So wake up, brush my teeth, put my patch on, and then at night I basically just swap it out for the detox patch. And then I'm like supporting my liver. Transdermal really is the best because it's bypassing that gut and liver. You're absorbing more of those vitamins and it's just so easy. Like you literally just put the patch on. So those are my tips and tricks. The holiday season is one of my favorites. It definitely goes by way too fast. Everyone I talk to right now feels exhausted just trying to do it all and keep up. And so I wish nothing more than one for people to like give some grace and just give some space to maybe pull back on some things that we can like let go of just to fully enjoy and be present. But to like try some of these tips, some of these hacks really know that when you take care of yourself in these little tiny daily micro habits, it's how you are able to finally start stepping into like feeling your best and fully experiencing what life has to offer. And like, I don't know about you, but I don't have any interest in being on autopilot. I have zero interest in just doing what everyone's doing. Like I live off of the quote. Like, this is. There's no dress rehearsal for life. This is it. Like this day could be it, you know, And I totally have died almost a few times. And I know, like I'm here, I'm still here to serve a greater calling. I'm still here to bring love and bring value. I'm still here to love hard. And I can't do that work if I don't feel great. And I can't do that work if I can't even hold space for myself. And so this work of taking care and doing these tips and tricks really changes not only your own life, but everyone you interact with. So I hope this is helpful. I pray over everyone's holidays that it's full of joy, full of pauses. I'm really going to take the next few weeks and like pause and sit and nap maybe, hopefully and just allow the rest of this year to be in full. Just gratitude of family, of friends, of the the journey of everything we've done this year, not doing and pushing, but just really being present. So I can't wait to talk to you all again later. Our next podcast is going to be such a good one, so make sure you have your reminders on. And also if this episode like motivated you, you know what would mean so much is if you sent it to like even just two friends and said, oh my gosh, you gotta listen to this, it was so good. Go on your hot girl walk and just like pump your, pump yourself up with some good motivation, some good love. Also, if a little quick rating and even subscribe, it's like a big deal in the podcast world. It's like an act of love, truly. So if you do that, it means so much. And if you anyone, if anyone has any questions ever, please hop over to my Instagram Lindsay Roll Wellness you could totally pop me a dm. And I love a good. I love a good connection and chat or even go to the Patch method. If you have questions about the patches. We're always here to answer, support, and just connect with all of you. All right, take care.

That's it for today's episode of the Biohack Method. If this lit something up in you, do me a favor, share it. Tag me at Lindseybirwa Wellness and drop a review. Ready to dive deeper? Head to the show notes for peptides, patches and programs that are changing the game for high performing women like you.