The Truth About Binge Eating, Resistance Training & Women's Health with Dr. Sienna Olson

Doctor Sienna Olson is a chiropractor, strength and metabolism coach and the founder of SlowRx, where she helps ambitious women reclaim their strength, energy and self trust without extremes. With a doctorate in chiropractic and a master's in sports medicine, she blends science with real life strategy to help women build lean muscle, optimize longevity, and finally break free from the all or nothing fitness cycle. Through her signature method, Sienna has empowered hundreds of women to shift from burnout and plateaus to strength, confidence and sustainable results. She's passionate about showing women that fitness doesn't have to take over their lives, but rather it can give them the strength to lead with clarity, confidence and power. This interview that I had with Dr. Sienna Olson was a powerhouse, a wealth of information. You are going to want to take notes and hang on to every word. Hey there and welcome to let's Talk about it with Laurie Streeter. A space to talk honestly and get real about mental health, therapy and all things wellness. I'm Lori, licensed therapist, speaker and your host. Here to bring you insights, tools and information you can actually use. Whether you're navigating anxiety, healing your relationship with food, or trying to figure out which techniques will work for your life. I'm so glad you're here. Let's dive in and let's talk about it. Welcome Sienna, to the PODC us. We're going to talk about it today. All the things.

Yay. I'm so excited.

Let me ask you this to start with, how do you feel today?

Today I feel like high vibes. I have so much to do but I'm like really excited about it. So it's just like instead of being stressed, I'm just having fun with it.

Awesome. Love that. Good little like reframe when you're stressed and busy. Yeah. Okay, so I'm going to kick this off with rapid fire and kind of put you on the hot seat. I'm going to call them gut checks. Right. All I want is a yes or no based on like your expertise because I tailored these to really fit. Like what? I know you do and I'm interested to hear like, you're just like gut reaction to them.

Okay. And just yes or no.

Just yes or no. Yeah. Okay.

You got it.

Okay. Panicking when you hit plateau with weight loss.

No.

Searching YouTube videos for stretches that match whatever kind of pain you're in.

Yes.

Going gluten free if you don't have a diagnosis that requires it.

No.

I love that.

Dive into all that.

Yeah.

Okay.

Can you give me a little Bit of background first on like why you do what you do. But you work a lot with women's health, which is why I asked you those specific questions. So kind of give the, the 30, 000 foot overview of how you got here today.

Well, there's so many things I feel like that's like anything in life when you really try to distill it down, you're like, oh yeah. And like this one decision led me here and now all these things compound into this one moment. So as far as me becoming a chiropractor, it really started when I was in high school. My mom got super, super sick and she was in and out of the hospital for like six months. I think I was around like 15, 16. No, I was 16 because I would drive myself there to visit her. But she was super sick and had a really bad experience in the medical system and no one could figure out why she was so sick. And the whole process was just super frustrating. And it got to the point where doctors were calling her like a frequent flyer because they thought she was just a drug seeker and she just couldn't keep anything down. She was constantly throwing up, couldn't get out of bed. Just very like intense flu like symptoms, losing weight super, super quickly. It was just very bizarre because my mom's always been very fit, active, healthy. So this was just kind of one of those weird anomaly things. And I just remember one time while we were in the emergency room, which is watching the interaction between her and one of the providers, just feeling so angry and frustrated, but by just how dismissed she was, like being treated like no one was taking her seriously or giving her any solutions. And finally we got connected with a naturopath who discovered that she had a bunch of, what is it, like, food allergies. So she was eating a bunch of food that just over time was just wreaking havoc in her gut and her body finally built up an immune response to it and she was just rejecting anything that she was eating. So that whole experience really inspired me to really want to go into the medical field as a whole, but not necessarily in the western medicine sense. And not because I have anything against traditional medical doctors or anything like that. I think there's so many brilliant providers, but just the overall lifestyle and expectations of medical providers is not what I wanted to live my life or treat my patients with in that same standard of care. Like, I love spending time with my patients, really doing a deep dive and understanding where they're coming from. And ultimately I really wanted to be that person who could educate and empower my patients to fully understand what was going on with their bodies so that they can make informed decisions and know what their options were instead of being like, nope, that's just. That's just how it is. You can do this, or you can just stay the same and suffer, because I just don't believe in that. I just don't think there's only one way to ever do something. I think you really have to figure out what's best for you and your family and. And what just makes the most sense in that moment. So that was one of the biggest driving forces for me to pursue becoming a chiropractor. It was a very challenging time, but I'm super grateful for it. Just because it's such a good reminder, as a provider now and being in practice for many years now, you can kind of get stuck into, like, the rut of practice sometimes. Like, you can just feel like the same old, same old. But then I remember that, and just like every single person is experiencing something new for the first time. Even if it's a chronic issue, it still is chronic, but yet new to them. As far as what are my options to potentially healing this for one last final time?

Net dismissiveness makes me so mad. So many of my clients, I, you know, they're going to their doctors and like, well, I think it's anxiety. You should see a therapist. And then I get them, which is amazing. I love it. But I'm, you know, as I'm talking to them about the symptoms, I'm like, think something's going on with your hormones? Like, I'm a doctor, right? I'm not a doctor. I can't really say much about that, but the frustration of the dismissiveness. And luckily, I have, like, a good group of people I can refer to now. But just the dismissing that happens just. It really grinds my gears. Yeah.

Yeah. And I think a lot of it, I want to believe, is not intentional. I think just the confines of what doctors are able to do anymore really puts limitations on how much time they can spend with their patients. But then, even then, there are some providers who have plenty of time, and they just don't give their patients the time of day. And you hear that very, very common, especially with women's health, is just, oh, you're just at that age, like, you are going through menopause or you're just hormonal. Like, go take a nap or a Xanax and you'll be okay. Just, like, numb it. And it's like, well, okay, yeah, like, maybe that will make me not feel the way that I'm feeling. But like, why, like, why is this happening to me? Because at the end of the day, if you don't understand the mechanism behind why someone is experiencing what they're feeling or their, their emotional state, then you're just going to be putting band aids on all these things and not really fully addressing the problem.

How hard was it for you as a young kid? Because even though when we're 16, we know everything, but now looking back, we were young kids, right? Like, hard was that for you? I can imagine just feeling like helpless and, and being in a situation and kind of. It seems like you had a sense that they weren't listening and they, they weren't trying. Like, they weren't not trying, but like, you just have a sense, like, there's got to be something else, but you can't do anything. I mean, I can't imagine, like, just what that does to your frustration level. And just as a young person, like, and you're like, okay, I want to support my mom, but I can't do much.

Yeah, it's actually super interesting just thinking back to those childhood experiences and seeing them translate into my adult life. Because, yeah, I'm, I'm over that now. But I think there's something to be said about those experiences just kind of searing into your soul and becomes a part of your personality. Because I did feel very powerless. And that is something that I can see, see come out in me. If I'm starting to feel like I don't have a say in a situation or if I feel like what I'm saying is being dismissed or not taken seriously, I can feel this like anger come up inside of me. I'm like, okay, so now I'm gonna start to feel like a little pouty five year old and throw a tantrum. So it definitely lasted with me just because I just, even to this day, hearing about some of my patient stories or just people's experiences in general, I will get so fired up and kind of turn into like a justice warrior. And my husband's like, why? Why do you care so much about this person you don't even know? And I'm like, because it's not right.

And I know that you had some struggles, like on your own in high school and stuff with disordered eating. Was that also going on at this same time?

Oh, yeah, yeah. So the disordered eating for me really started when I was like 14, 15 years old. I, I've always Been like a really big runner, I should say. I used to be. I don't run as much anymore, but I ran cross country through middle school and high school, ran lots of half marathons through my undergraduate studies. But in high school is when it really started to get a little bit more serious. And one thing that's really common, especially with female runners, is being small, because the smaller you are, the faster you go. And so it almost became like a romanticized idea of having, like, this disordered eating. Like, I didn't really realize it at the time. I just was like, oh, yeah, like, I'm just going to, like, not eat as much and that's going to be good for me. But then it really started turning into, like a body image thing. Like, I really wanted to look smaller and fit in with all of my other friends and fit into this ideal based on, like, magazines and things like that. And so I would really. I would map out how many calories I was expecting to burn during my runs that day. So if I was going to run like nine miles that day, I would assume I was going to burn 900 calories. And then I would make sure to only eat 900 calories that day because that's how much I was going to exercise. So that makes sense. Like, if you burn off everything you eat, you're going to be at a net neutral, right? And so I would have that mindset. And then I got to the point where I would give myself like one day a week to just eat whatever I wanted, and it would just be like a full binge fest. Like, it was just like whatever you could put down and put in your body. Like, it would all equal out and level out for the rest of the week just having this one binge. And then I'd go back to being super, super restrictive. So that was definitely going on during all of my mom's stuff and some other family things at the time, too. And looking back, I can definitely see that was more of a sense of control just because I felt, again, just so powerless and helpless in my environment that having this one avenue to feel like I had complete control over was very comforting in a very disordered way.

Well, and that's where a lot of disordered eating, eating disorders come from. Is like, all of this stuff in my life is going on or all of this stuff happened, and this is how I cope, right? This is how, like you said, I gain a sense of control or feel some kind of power. Like, I have. I can do something about this or I can decide how fast and how far and how long I run and stuff. So I can just imagine, like it was a maladaptive coping skill, but it helped hope for it. Sounds like a lot of years.

Oh, yeah, yeah. It was a very much long lasting thing that lasted honestly until I was probably about like 20. Yeah, I think 20. So 15 to 20. So five years.

And so fast forward. I know you did like bikini shows, bikini or fitness competitions or whatever, and you did a few of them after 20 years old. How many years until you started doing fitness stuff?

So I actually started doing competitions when I was 18. So I graduated high school and then I was working out at the gym a lot, of course, because that was part of the whole process for me. I would run to the gym, lift weights, and then I would run back home, which was crazy because it would take like five miles to run there. And then I would do like a whole hour workout and then run back, which if anyone told me to do that today, I'd be like, ah, yeah, you're funny. Go fly a kite. So I was working out at the gym and there was a trainer there. He was like, hey, I think you'd be really good at doing bikini competitions. I'm like, oh, cool. Yeah, like that sounds exactly what I want to do. Like, I read all the fitness magazines. I really looked up to those girls. Their bodies were everything that I wanted. The glitz and glam, like, absolutely. Like, I know I'm really great at dieting, so, like, this is going to be a cakewalk. So I really entered that and it was kind of like a band aid effect for me because I'm like, okay, this is going to be like my golden ticket to everything that I've been working for. I'm finally going to be able to do it because I'm now pursuing this sport. And So I was 18 when I did my first one. And it was really tough. My first prep was just really, really brutal just because I had been so restrictive with my food that it was really hard for me to lose weight. And even my coaches were like, what is going on? This is not normal. Based on where we have you, how much activ you're doing, how much cardio you're doing. Because I would. I would lift weights six days a week for an hour. And then I was doing two to two and a half hours of cardio every single day, seven days a week, and eating probably 1200 calories. And I was still having a really hard time losing weight at 18. But looking back, it makes perfect sense Just because I had totally beat my metabolism down and really didn't give my body an opportunity to build up any muscle either. So it was kind of just like this hamster wheel effect. So my first show was not fun at all, but I was determined to do more and be better. And so after my first show, I had like six months off and kind of went back up into that rebound effect of gaining like 30 pounds after my show. And I was like, okay, so here we go again. Like, we're. We're going to get back to it. This is it. You're going to just absolutely crush this. And so my next prep was a little bit better and a little bit easier just because I did allow myself to eat and actually work out and build the muscle. So when I did go to lose weight again, I actually had something to lose and it was actually going to look good because I had muscle there. So I did another two shows after that, and I was 19, and I got to the lightest weight that I've ever been in my adult life to this day. So I was £125 on stage. I'm 5 7. So I was super, super lean. Like, I got so lean that when I saw my sister close to my show date, she's like, you look like a cancer patient. Like, I was just so sunken in and gaunt and just absolutely exhausted and tired. And then after my last show, I was like, okay, we're going to do like another off season and chill out. And, you know, getting back into eating after being really restrictive and exercising to that degree, it's really hard to kind of come back into real life and eat normal food again. And so I really experienced that restrict binge cycle come back at like a tenfold. And so from the day of my last show to, like, flash forward five months later, I gained 50 pounds in five months and was the heaviest I've ever been in my adult life. I was so uncomfortable. I felt so lost in my body. I felt like I was a roommate in my body. Like, it didn't even feel like mine. I was just kind of there and I'm like, this is not my earth suit at all. Like, this is. This doesn't feel like me. But I remember going to the grocery stores on Friday night, and I would go to the store and get all my favorite snacks and treats to last me the whole month. And I would get through the weekend and I would have them all downed. Like, I would eat all the food I would get to last me a whole month because I just couldn't stop. It was just like a blackout. I would just start and it was like I would wake up and come back to you. And I'm like, oh my gosh, I am feeling awful. And so one of the nights after one of my binges, I remember I was laying in bed and I had to go to the bathroom and I was laying in bed and I felt like I was having heart palpitations. Once I got back into bed and it wasn't a far walk. I didn't have to go up any stairs or anything. It was just like 5ft from my bed to the bathroom. But laying back down, it felt like I did a whole workout. And I remember just feeling so scared and like I was going to die. Like, this felt so overwhelming and it was like a movie was playing in my head of all the things that were going to happen if I didn't stop. And I just was like, I cannot let myself continue like this. This is not the life trajectory that I have ever imagined for myself. This is the complete opposite of every daydream or magazine person I was trying to like shrink myself into. And here I am laying in my bed at 19 years old feeling like I'm 45 with severe metabolic conditions. And so that was definitely my big turning point of being like, okay, we really have to like, get a grip. Like, what you're doing right now is not, not good. Like treating yourself in a way that is just so self destructive because you don't like yourself. Like, you don't like how you look. And so you're using food and workouts as a punishment. Like, it's just not working anymore. So the next day I woke up and I stepped on the scale for the first time. And for the first time approaching it from a neutral place, I should say. And I just told myself like, okay, you're gonna step on there and it is what it is. Like, it's not good, it's not bad. It just is because you're going to change. So I stepped on the scale and I was 176lbs and took my progress photo pictures because I'm like, this is ground zero. We're just gonna go up from here. And totally just changed everything around. I stopped doing everything that I was doing because clearly it was not working.

I can imagine your self esteem was probably in the pits. Your adrenals were just tanked. I mean, physically you felt awful mentally, psychologically, like I can just imagine how bad overall that, that just. It can only go up from here. But being at rock bottom Is a terrible feeling.

Yeah, it was really, it was really eye opening and humbling all at the same time. Because one of the things that I experienced was, you know, getting really lean. Like first stage, I lost my period. But then even though I gained all that weight back, I still didn't have a period. So I didn't have my cycle for like nine months. Even though I was, I had plenty of body fat on me. I was starting to lose my hair, my skin was awful, my nails were super weak, my feet skin felt super tight. Like it was just all these physical symptoms manifesting all the emotional and mental symptoms that I had been neglecting for so long, really just coming to the forefront and literally making myself face myself in the mirror.

So when we look at binge eating, because you, you talked about like you would get all your snacks for the month and then wake up on Monday and they'd be gone, right? Like, so when we treat binge eating, it's very much this, like binge and then guilt, frustration, shame, all the quote unquote negative emotions. And then restrict and it's just this really shitty loop. And then to heal it, very like blanket statement, right? We have to stop restricting. So how counterintuitive was that for you, like, coming out of this and what did you do? And someone who's listening and they're like, okay, maybe I didn't do shows, but I'm finding myself binging on the weekends. Like, what did you do? What would you tell someone who can like hear themselves in the behaviors that you just described?

Well, you're absolutely right. Like, I, I really was like, okay, you cannot restrict. Like, there are no food rules. And I think that's one thing that especially with my clients I really work hard on with them is not putting labels on foods. Because that's where you really run into the danger zone of doing the binge restrict cycle. Especially if you have a history of that. Because the more rules you put on anything, the more you just want to break the rules. That's like some weird psychological thing that we have as humans. It's like as soon as someone tells you no, you're like, okay, but why not? Like, can I, can I do that? So what I did was I, I stopped following the meal plan that I had for my shows because that's what I was continuing to do even though I was still gaining weight. My binges were just so extreme that it just out worked anything I was doing during the week. I also stopped following the same workout routine that I was doing before for My show prep and cut all the cardio out. And so I, I just told myself, like, you're just gonna go have fun in the gym. Like, go play on equipment that you haven't touched in forever. Like, what feels good? How much weight can you lift? What does a normal, like 45 minute workout feel like instead of like an hour and a half and no cardio? So really cutting the cardio and just really learning to have fun in the gym again was probably one of the biggest helpers because the gym was one of my favorite places to be. But I really kind of lost the love for it because it turned into my, my version of a self love punishment chamber. And so really taking the time to fall back in love with the gym was super helpful. And then with the food, I stopped following the meal plan and really just was like, okay. Like, I remember I had to go on Pinterest, be like, what do people eat for breakfast? Because I was eating like ground turkey and broccoli for breakfast for the longest time, which is not, not a breakfast thing at all. I mean, if you like it, go for it. That's, that's great for you, but it's not for me. And so I was just like, okay, what do, what do people eat? Like, doing some research on like, what's a normal meal? Like, really focusing still on getting my protein in because I knew that was good for me. But allowing myself to even have fruit again, or like almond butter and peanut butter and just really being like, okay, like this. These are the foods that are normal for people to eat. But now, like, what do these foods make me feel feel like, like, do they hurt my stomach? Like, do I, do I feel really bloated after I eat these foods? Do I feel energized? Do I feel lethargic? And then also really relearning hunger cues too is really important because I was just eating based on, like, what was on my plan. And if I was hungry after that, like, okay, that's too bad. Like, you don't get any more food. So if I was still hungry, I would eat. And if I was not hungry and I still had food on my plate, that was okay. Like, I was just full. So really just dialing in the hunger cues, learning how different food made me feel throughout the day, and then also figuring out what my trigger foods were too. Because especially with binging, people usually have like a trigger because it is a form of addiction. People will like, have their things with addictions where it's like, yeah, you may be drinking, but drinking is the catalyst for you starting to snort cocaine. And so mine, I really figured out that for me with my love for Froyo. I loved Froyo. I loved chocolate chip cookies and brownies. It's like, I don't actually love those things. I really like the texture of the chocolate that I get from that. And so once I figured that out, I was able to eat chocolate again because that's really what I wanted. So just taking the time to really think about what was in the food and what I was actually craving. Not necessarily like these big things, but, like the things that actually wanted out of those things.

Do you see a lot of binge eating behaviors, disordered eating, things like that? Currently, with the women you work with.

Not so much full binging, but I do see a lot of restrictive behaviors, I think, especially with social media and access to information that we have anymore. There's so many diet trends. And, you know, this is the thing that's going to make you live the longest. And if you eat this, you're. You're going to die so much faster. And so there's a lot of food fear that I have to work through with my clients. And it, it can be kind of overwhelming for them when I'm like, yep, this, this is all, all the parameters I'm giving you. Like, you can decide. And they're like, well, what do you mean? Yeah, I'm like, well, like, you really need to prioritize your protein and then you can fill in the gaps with everything else. And that's not to say you should eat like a trash can and eat a bunch of processed stuff. But allowing yourself to have those cookies or brownies and just enjoy, enjoy them in moderation really makes a huge difference in you being consistent with your overall health goals and not feel like you have to throw it all away on the weekend and start over on Monday, because that's where the hamster wheel of cycling happens for so many people. And that's where they get frustrated because they feel like they're doing so well five days a week, but then they just throw it out the window on the weekend because they've been so good all week and not having anything that they like. So now they need to treat themselves on the weekend and throw everything away.

What are some other major health things that you see with the, with the women that you work with? Because I know you work with, you work with, like, a lot of entrepreneurs, High achieving, like, high stress kind of stuff. But in general, do you see trends with women's health? Like, Are you seeing, like, right now? And I don't know if it's because we're talking about it on social media, right? All the hormones, maybe that's where I'm at in the phase of life. So that's just kind of like where I'm seeing everything through that lens. But I feel like things kind of like roller coaster and have their time in the sun. Is there anything you're seeing right now? Like, wow, this is a common thread running through a lot of my clients.

I think, especially with my clients, they really struggle with feeling like they're not doing enough. They really feel like even though they. Their schedules are stacked, like they have kids, they have their jobs, they have their partners, they have a social life that they're trying to maintain. They put so much pressure on themselves to do all the things and be all the things for everyone in their life and really put themselves last, especially with their health, because they don't have time for it. So I think one of the biggest things is definitely stress levels, and that's going to affect your hormone levels and regulating and, you know, not sleeping enough and really just trying to strategize about what is important during this season of life. And every season of life is going to be a different season. You're going to have different priorities and responsibilities. But being really honest with yourself about what means the most to you, no matter what the season is, really makes a huge difference for my clients in being compassionate and giving themselves grace through those seasons so that they feel accomplished. And especially when it comes to their health, they have realized that when they put that on the back burner, all the other things that they want to focus on and achieve really sucks. Because when you feel like crap, your work turns into crap. Like, you don't feel like you're a good mom, you don't feel like you're a good partner because you don't feel good in your body. Whereas if you are prioritizing your health and getting your workouts in and fueling yourself in a way that keeps you energized and stable, you feel so much more resilient, no matter what the stress levels are.

What's so fascinating about what you just said is, yes, there was, like, specific health stuff, but a lot of it is, like, where you're coming from, right? Your mindset. I was you. And that's why I love to have these conversations. Right? Because I'm thinking she's going to say something about hormones or fatigue.

Right.

Again, these, like, buzzwords now. Yes. They mean something. But we see a lot of this stuff, like I said, and you were like, prioritization and where your head's at and making sure you're figuring out how to take care of your health. Like, there wasn't specific trends, which is awesome. I just think it's super fascinating, your take on that, because so much of it, like, starts in the headspace that we're at, and that's how we approach our health and our business and everything. So I think that's really cool.

Yeah, I think, you know, it's not the most, like, buzzwordy or sexy thing on the planet to distill it down to that, but anytime I'm talking to my clients, it really does boil down to that. And so much of it is self talk. And working on your self talk through the health and wellness process makes a huge difference. Because just like my experience with my behavior towards food, it was such a control thing. And that's definitely something I see with my clients too. Is defaulting food as a form of control or lack of control, not caring about what you put into your body or how you treat your body, when you have so much pressure to be in control in so many areas of your life, almost feels like, whatever until you wake up and you're like, wow, that does not feel good. And just really trying to have so much grace with yourself in the process, but also not coddle yourself too. Like, you have to be real with yourself and be like, okay, like, yeah, I don't want to go to the gym every single day. And I'm not gonna ask you to go to the gym every single day. But even if you can go to the gym three days a week and get a really good workout in, that's gonna really help you in so many different ways, from stress levels, hormone levels, body composition, changing your body, all the things. Like, it's such a positive compound effect. And so if you feel like you're winning in one area, it really allows you to feel like you can win in so many other areas too.

You being so busy, do you ever have the thought of, like, well, I could just turn to food and use that to cope right now with this stress. Like, do you feel fully healed, dare I say? Or is there ever, like, wow, I could binge right now. I'm not going to, but I could. Like, do those thoughts ever creep back in for you?

Not so much with food anymore. I will. I think my new version of things I have to watch for with myself because I am so busy is I'm definitely someone When I am stressed, I get a low appetite, or if I am really busy, I can forget to eat, which I know pisses people off. They're like, oh, I wish I could forget to eat. And I'm like, well, that it's true. It happens. Like some people, they just eat neat, neat when they're stressed out. And I'm not one of those people. Like, I just, I don't get hungry and I can forget to eat just because when I'm in the flow state zone, I will look up and I'm like, oh, wow, it's been like five hours. And not to say that you have to eat on a schedule, but like, I will definitely be hungry probably after like 3 hours and need at least a snack or something. So that's where tracking my food has really helped me make sure that I'm staying on track, especially during busy seasons. And I think sometimes people, especially new clients who come to me, the idea of tracking their food seems really overwhelming and daunting and like, one more thing you have to be responsible for. But it really is a great opportunity to use to have food education, especially if you feel like you are low energy and just tracking and seeing where you're at and like, like you're probably not eating enough. Especially women, we're really not eating enough most of the time to support our hormones and metabolisms. But if you're like me and have a tendency to be really busy or forget to eat, it's such a great accountability thing to check in with yourself throughout the day or once a day even, and be like, oh yeah, like, I need to make sure I get my protein in or I need to make sure I eat this. I. I need to have a big dinner tonight, I guess. So it's been really helpful for me to use that as like my backstop and not just kind of fall into the rhythm of like, oh, well, I'll get to it eventually. Because we all know, like, eventually turns into days, weeks, months. And then you look up and you're like, oh my gosh, this, this has gone on way too long and I don't even like how I'm feeling right now. So that's probably been like the biggest thing. And then workouts for me, those can be kind of sneaky, especially because I really like to work out and I know how important it is to maintain muscle mass, especially from a longevity perspective. So there will be a handful of times where I'll go to the gym and I'm like, I probably shouldn't have done that. Not because I hurt myself or anything, but it just wasn't what my body really needed. Like taking more time to stretch or even just do like a meditation or some somatic practices just to help my nervous system down regulate or do a more gentle exercise routine at the gym sometimes would have been a better option instead of just trying to beat myself further into the ground because my nervous system has already been so ramped up, sometimes matching it with a physical ramp up isn't what you need.

Woolen, you seem like you're approaching food tracking and, and I have no idea if you still weigh yourself, but you mentioned this earlier with the scale as data, right? You're not taking a breath getting on the scale. And that determines how I feel about myself for the rest of the day or if I'm doing a good job or a bad. And it doesn't seem like your emotions are tied to even the food tracking. Like those two things really seem like you use them for data. And I can imagine, and I do this all the time with my female clients, the breaking up of the emotions and the scale or the emotions and tracking and stuff like that, is that like a good read? Is that how you are kind of.

Like approaching it 100%. And that was something that took a lot of time for me to get to, especially with my past. After I got through that season, I took a break from weighing myself, weighing my food, tracking, my workouts, all the things it was just done. And so when I was ready to toe dip back into the pool, I really had to remind myself often like, this is just data. And the reason why this is important is because you have these goals to be a very strong, independent woman into my elderly years. And if I really want to maximize that, I have to have the data to show that I'm hitting those benchmarks. Because if I just go based on intuition, yeah, I probably would be able to do a pretty decent job just because of my experience in education and all that jazz. But I still would fall short because even for me now, if I just kind of intuitively eat throughout the day, I'll get to the end of the day and kind of backlog what I did and consumed for that day. I still underate my protein. And protein is one of the most important things that we can eat, especially as women, because once you go through menopause or even perimenopause or even really before perimenopause even starts, you do start to lose your muscle mass over time at an accelerated rate. So we have to be even more diligent about getting our resistance training in and getting our protein in to prevent that from happening. So that really is like one of my big motivators and it's one of the biggest mindset shifts that I've had where all the things that I do now, like looking good is a nice byproduct of the long term goals that I have to maintain my health and have longevity and be able to be strong and pick myself up off of the floor if I'm 90 and I fall.

You mentioned low energy and I saw one of your Instagram posts about fatigue and you said fatigue isn't often due to like lack of sleep, it's due to lack of fuel in a whole bunch of areas. So like you were saying, right, you're coming at this from a mindset perspective and the protein is important. So there's uncoupling of the emotions with the scale and the tracking and using it for data, but then also having specific things to do. So when with something like fatigue. Tell me more about like the idea of it's not because you're not sleeping enough. I mean, maybe sleep's super important, but tell me more about that.

So yes, it could be a sleep thing for sure. And again, especially for women going through perimenopause menopause, sleep disturbances are very, very real, especially from a hormonal perspective. And sometimes just tapping into the sleep thing a little bit, because I love sleep so much sometimes and oftentimes for people who are not working out, they are not literally exerting energy from their body throughout the day. So you could get through your whole day. Crazy busy, you're crushing it at work, you have projects going on, you're getting your kids to and from school, having a social life, but you're not actually physically moving your body. You're just expending all of this mental energy. So you feel exhausted. But because you haven't literally worked out your body, it's really hard for your body to come down and feel tired enough to sleep. And so that's a very common thing with people who feel wired but tired because they've gone all day or multiple days in a row of not exercising and exerting all of this energy and stress that's built up in their systems and their body's not tired enough to sleep because you've been sitting in a chair all day or you've been sitting in your car all day. And so that's one of the things that can help people sleep and oftentimes does help People sleep in a very simplistic way is just literally moving your body more to help you sleep. But outside of the sleep component, going back to just women not eating enough and men too, men are very guilty of undereating as well, just not as common as women. Simply because women are told to eat less, move more and so they're under feeling their theirselves. And if they are doing these high caliber, high cardio hit style classes, they're ramping up their nervous systems, they're under eating, they're not replenishing their bodies with what they need to support these high intensity workouts. And then you add that on top of all the real life stress, then all of a sudden you are in like this chronic fatigue cycle where you're running off of caffeine and fumes and adrenaline trying to take you through the day. So that's one of the big things. And when I say not fueling yourself properly, like protein is definitely part of it. But carbs is a huge one too because that's one of the big areas, food group areas for people in general is that carbs are bad and that they're going to make you fat. And that simply is just not true at all. They actually really help not only give you energy, but help with muscle restoration and giving you that sustained metabolism function throughout the day. Especially when you pair it with protein and fats throughout the day as well.

I love that. That's like super tangible and someone could hear that and be like, like okay, I can pay attention to that. That's like very doable. Are there any other specific things every woman should XYZ or is there a supplement you think we could all benefit from? Like you've given really, really solid mindset the tips you just gave like looking at things and approaching them in a, in a different kind of perspective. Again, I want people to like take this information, look into it, run with it. But from your perspective too and with what you do. Supplements specific things like across the board for women or is it very, very individualized to someone in particular?

So do you want for all things in general or do you want supplement specific?

Can you do both?

Oh yeah. Yes. Happy to, happy to. So for overall lifestyle for women. Absolutely. Resistance training, every single person should do it. And that doesn' mean you have to go get under a barbell and squat 500 pounds and be a powerlifter. I mean they do make workout classes now where they're focused on strength training. But even if you're doing a home workout with some dumbbells and weights or you can get those weighted vests that makes a huge difference. And trying to get in even two to three resistance training sessions a week for like 30 to 45 minutes and you can do full body. That is going to be such a game changer for not just changing how you look, but your overall function from the inside out. Improving your metabolism, improving your hormone function, getting better sleep. All the things that we all want are really going to start with resistance training. So that is like my number one thing. Like I, I just hope every single gal just gets to the gym or does some sort of resistance training. Like that would just change the world. Like it really. And for so many reasons. Like there's so many health conditions, especially metabolic conditions that can be reversed just by getting more muscle mass on you and getting like decreasing how much fat mass you have as well, which I really love. Dr. Gabrielle Lyons Approach with it. It's not a fat loss issue, but a muscle problem. So really focusing on putting more muscle on and just know that you're not going to get, get bulky, you're not gonna look like a dude. Like, that's one. One of the biggest fears that I hear is like, I just don't want to be bulky, I want to be toned. Like, well, unless you start taking anabolic steroids, you are not going to get bulky. And even then you have to try really hard and eat a lot of food for that to happen. So that's, that's like my number one thing. And then also I love walks. I think walks are such a game changer for people. You can sprinkle in high intensity cardio or a high intensity class in there, here or there. But you definitely want to be cautious with those just from a nervous system perspective just because they do ramp up your cortisol. I mean any exercise is going to ramp up your cortisol. But especially with those like hour long, high intensity classes, it is just exhausting. And it is such a common thing that I hear with my clients if they do one of those classes that they just feel like, feel fried. And it's not because their muscles are tired. It just feels like their whole nervous system is just zapped out after. So do those if you like them and you have fun with them. I love doing my peloton rides like once a week for 30 minutes just because I love, I love the songs and the energy of them. I think it's great. And then as far as other things, getting your protein in, that's absolutely imperative for every single person. As far as the target goes for that, I think trying to get in 1 gram of protein per pound of lean body weight. So if you don't know your lean body weight, just pick your ideal weight. So let's say you weigh 200 pounds, but you want to weigh 140 pounds. Eat 140 grams of protein a day. Simple as that. And then as far as supplements go, I think every single person should take creatine, 5 grams of creatine every single day. It's really great for your muscle health, metabolic health, and also your brain function too. There's lots of studies showing that it can really help in preventing age related dementia. Those studies, they do say to take like 20, 20 grams of creatine a day, which would be a lot and could wreak havoc on your gut. So I think even just starting with 5 grams of creatine every single day is going to be a game changer. And then one of my favorite supplements is the Sleep Stack supplement from Momentous. So it has a blend of magnesiums and apigenin in it and most people are deficient in magnesium. And this sleep blend just like knocks me out. I will wake up the next morning and I'm like, wow, that was so nice. That was so nice. But it really helps decrease any muscle tension and also helps you sleep and stay asleep easier. So I think that's something everyone should take. And then a really good fish oil is also a, a game changer. That one's kind of like the snake oil of supplements for me. It can help with PMS symptoms, mental health conditions, heart health, all the things.

So strength training, walking, protein, creatine, the sleep stack, and a fish oil. I love that. Basic. In terms of, like, it's simple, you can find this stuff and if you have links or brands you trust, definitely let me know and I'm happy to link them. So people can, you know, do their own research and stuff like that if someone wants more information. And I don't know if like, you're bound by like state licensure laws and obviously please, everybody, go follow her on Instagram and all of the socials, but do you work with people outside of your state or can. Can people have access to your wisdom and all of the amazingness that you do?

Yeah. So if you want to see me for chiropractic things, you have to come to Idaho and see me there. I wish I could put my hands through my computer to adjust people, but I do have my online platform where I do all the diet, nutrition, exercise things. I do a Lot of custom workouts where we do really focus on functional movement patterns that are really going to help you, you know, sit to stand from a chair, lift heavy things, but they're also super fun and also help you get great muscle and look great too. But also incorporating any rehab exercises too, as needed. That's been one of my really fun, fun brain candy things I like to incorporate for my clients is just getting all of that dialed in because I can do that virtually. And just seeing how you move and how we can optimize movement patterns so that you can avoid injury or overcome an injury is so, so fun. So yes, if you want to work with me from lifestyle, weight loss, changing your body composition, getting ready for a performance thing, or you just want to work out and learn how to work out better, I can absolutely do that for anyone, anywhere, any like anywhere in the world.

Awesome. And what I keep hearing you say is it's not fancy. Like, it's not like you're going to do these 18 things and balance on a ball. Like you're, it's not mundane, it's not boring, but it also doesn't have to be super complicated. And I keep hearing you say it can be fun, it can be enjoyable, but it's not going to be something that you can't figure out how to incorporate. And I think that is such a barrier for people when you can like decomplicate it for people. I just think that's so important because we overcomplicate stuff. The more things I'm doing, that's got to be doing more. But you're like the theme I just keep hearing is basics. The things we're deficient in here are the, like, I want you to be able to get up from the floor and longevity. So I really hope that people hear that message and I think what you do is, is so powerful because it's important and that's the stuff that's going to take health for years versus these things that we can only maintain for maybe a month or two and then it's just too much. And like you said, the cortisol is shot and all the stuff that comes with the over complication of stuff. So I appreciate you boiling it down to things that are doable and accessible, which is always so important.

Yeah, that's definitely my, my approach with all things in life is how can we make this work for you? How can we make this fun? Because when we feel successful at doing anything, we want to keep showing up and doing it. Like no one likes to continue Doing things that they feel like they're bad at. And so just getting really honest with yourself and be like, this is where I am today and I meet you where you're at, and then we build up from there. And we can make it as spice spicy as you want, or we can keep it as vanilla as you want, but it's still going to be effective because that's my ultimate goal for everyone. Like, while I love working with my clients for ever and ever. Amen. There does come a point when the little bird needs to leave the nest, and I feel really good about when they do because they've learned the tools and skills to carry over into their life so that they can continue on by themselves. Because at the end of the day, like you were saying, if we do these quick fixes, quick fad challenges, it lasts for a little bit, but then as soon as you start living your life like normal again, it all goes out the window. And that's not the point. Like, we want it to become a part of your life, not take up your whole life so that when it ends, you revert back to what you feel comfortable with.

I love that. I can imagine how good people feel working with you and how good they feel about themselves over time. That like, oh, I can do this. Oh, I do feel good. I, I, I hear it from you, I sense it from you. And I can just imagine, like, how good women feel when you can work with them and they can get those tools and the energy from you and be able to take it into regular life. So I just think that's so powerful. I love that.

Thank you. It's so fun. I love it.

I want to ask you two more questions. Little rapid fire, but I think it will be fun. What is a health trend you love that you see? And what is a health trend that you wish would go away?

Health trend that I love. Honestly, the protein conversation I feel like everyone's sick of. But there's still a few, few people who don't know. But that's definitely a trend I love. Like, I think that's definitely my favorite one. Combined with resistance training, that's becoming more popular. One trend I wish would go away is fasting.

How come? Can I ask?

It really depends on why you're fasting. I think a lot of people think fasting is going to help them lose weight, which it can, but oftentimes. And there was one study in particular that I'm thinking of, they compared people who just ate in a normal span of time versus people who did Intermittent fasting. And the people who intermittent fasted, they lost the same amount of weight as the other people who are in just a normal calorie deficit. But the people who did intermittent fasting lost more muscle mass in the process. So that's like my biggest thing. And then like the water fasts, like, there are people who do like three day water fasts. And I'm like, why? What do you think is gonna happen when you. When you eat again?

Yeah. When you're coming at it from like a weight loss perspective. Yeah. It's not productive.

Yeah. And especially for women too, who are fasting or trying to do the intermittent fasting, it's really stressful in your system and can ramp up the cortisol and stress hormones and all that jazz. So it can really make you feel like crap too. So that's another reason why I'm like, I would just rather you be in a calorie deficit and eat consistently throughout the day and support your blood sugar and your hormones versus you literally starving yourself for an extended period of time and being miserable.

Ladies, eat, eat.

Yes. It's really good for you.

Yeah. Deanna, thank you. Where can people find you? Can you kind of give the information for your clinic at all and online? Where can people find you if they are like, I need more of what she's doing.

Yeah. So the best way to find me and all the information is on Instagram. My Instagram is Dr. Sienna Olson. And you can send me a DM and we can have a conversation there and I can help you get connected with all the lifestyle, weight loss, body comp things, chiropractic, whatever you need, have questions about. That's the best way to find me.

Awesome. Well, I appreciate you so much. I think what you're doing is so powerful. Again, I can just imagine how good women feel when or anybody, but I know you work with specifically women a lot, how good they feel when they work with you and just feel the changes and start to feel like, oh, I can do this. I. I just, I think it's again, such an inside out thing and building self belief, it's is so powerful and for you to be able to instill that in people is, I mean, nothing short of a superpower. So thank you for all you do and thank you for having this chat with me today.

Yeah, thank you so much. It was so fun.

Thanks for hanging out with me today on let's Talk about it with Laurie Streeter. If this episode resonated with you, it would mean so much. If you'd leave a five star review, share it with a friend, or come say hi on Instagram. Lori Streeter, you your support will help this podcast grow and I so appreciate you being here today. I want to help people just like you feel like they're not alone and gain the tools they need to grow. Until next time, take care.