60:: health & wellness propaganda I will absolutely NOT be falling for (& neither should you!)

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There's a trend going around on TikTok

right now that talks about propaganda

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we are absolutely not falling for.

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So let's take a little bit of a health

and wellness approach to that and talk

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about some of the health and wellness

propaganda that we are not falling for.

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Welcome back to Wellness Big Sis, the Pod.

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I'm your host, Dr.

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Kelsy Vick, a board certified orthopedic

doctor of physical therapy, a pelvic floor

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physical therapist, and the owner and

founder of the elää Wellness Sisterhood.

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And we have just wrapped up our

Mama Palooza podcast festival

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throughout the month of May where

we covered topics like creatine sex.

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Breastfeeding male fertility and

how your man's health can actually

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affect your pregnancy symptoms.

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And then obviously the health

of the child and so much more.

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So if you are pregnant, curious if you

are pregnant, if you are postpartum.

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If you're just curious about learning

a little bit more on the female body, I

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encourage you to check out those episodes.

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They're all titled like Mama Palooza.

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And then the episode

title with the experts.

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So we called it a Women's

Health Podcast festival.

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It was so much fun, but it was definitely

a lot of heavy hitting learning and a lot

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of expert interviews and just learning

the truth and research of our bodies.

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So the next two weeks we'll cover some

more, just like fun, lighthearted,

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I say girly episodes just because I

love looking at some of these trends.

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I love some of the health and wellness,

just like fun podcast episodes where

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we just kind of girl chat about things.

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So that's what these next

two weeks will be about.

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And then the third week in June,

we are actually releasing a super

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special episode with a traditional

Chinese medicine doctor, Dr.

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Felice Chan,

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I actually found her while scrolling

at TikTok one day, and she was

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talking about the traditional

Chinese medicine perspective on our

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periods and on the menstrual cycle.

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And I was like, oh my gosh, she's

providing such a unique perspective.

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And so I immediately reached out

to see if she'd come on the podcast

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and she was so kind and agreeing.

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So that episode will come out in

three weeks, I guess like middle of

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June, whatever that Monday is like.

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The 15th or 16th, something like that.

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But stay tuned for that episode

'cause it is so wonderful.

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It is like jam packed with a lot of topics

that we talk about, like acne, gut health,

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bloating, digestion with traveling.

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The menstrual cycle, like all of

these topics that we care about, but

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from an entirely new perspective,

and I absolutely love that interview.

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So the newsletter that actually

came out today, the magazine

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style newsletter that we do every

month came out today and it has.

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A blog post article with her answering

questions about her journey, about the

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traditional Chinese medicine perspective

on certain things, and then her

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traditional Chinese medicine toolkit.

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So I will link those posts below

just in case you're not signed

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up for our newsletter, and you

can still read what she says and

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just get excited for that episode.

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But until then, we'll keep it

fun, lighthearted and girly.

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So today we'll talk about some of the

health and wellness propaganda that

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I'm not falling for, that I don't

think you should be falling for either.

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And I call it propaganda only

because it's a trend on TikTok.

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And I guess there's some controversy

around the term, which, yes, like it's

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not true propaganda, but it's a fun

way to put hot terminology to some of

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these things that we just don't agree

with or that I just don't agree with

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when it comes to health and wellness,

especially as it's targeted for women.

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So I've loved seeing what other

people say on theirs, and It spans a

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lot of categories, so it's not just

health and wellness, but since this

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is the Wellness Big Sis podcast, I

figured we'd narrow in on health and

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wellness topics and health and wellness

propaganda that I am not falling for.

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So the first one is a big

one, especially in the US and

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that is the push for protein.

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Protein as the only macro

that we should care about.

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I'm definitely not falling for that.

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What about fats?

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What about carbs?

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What about needing fats

for hormonal balance?

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What about fiber for all sorts

of like regulation of our system?

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What about carbs for not only like muscle

fuel and like just fuel and energy in

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general, but especially brain fuel?

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So protein as the only

thing we should be tracking.

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The only thing we should be caring

about that is definitely propaganda.

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I am not falling for.

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The second one is intermittent fasting

for women, and I just got back from a

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family vacation and my sister and her

boyfriend were both bringing this up to

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me, and my sister was like, please tell

him why intermittent fasting, why fasting

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in general is not recommended for women.

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And I'm gonna say.

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Most women in general, just

the way that our physiology is.

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But I know there are some autoimmune

conditions and things like that

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might benefit from intermittent

fasting, but this is just on a

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very basic physiological scale.

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Fasting for women, and especially fasting

before a workout, is not something

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that we should be doing as women based

on how our physiology and how our.

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Body taps into different resources.

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So we talked a lot about

this on episode 49 with Dr.

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Katie Hirsh.

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So I'll link that episode below just

in case you wanna hear her explanation.

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But from a high level perspective,

women have a lower threshold than

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men for when they start to kick in

to resources that they actually need.

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So for example, if we're working out.

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Early in the morning, fasted

without any sort of fuel.

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Our body is going to sense this

danger almost to where it kicks

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in to pull resources from things

that we actually need, like muscle.

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So our bodies start to break down

muscle a lot quicker than men

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because our body's threshold for

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That perception of danger or

low fuel reserve that our bodies

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have, it just overall has a lower

threshold than a man's body does.

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And so we start to mobilize

resources that we actually wanna

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hold onto, like muscle a lot quicker.

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So if we can prefuel with glucose,

carbs with protein before a workout.

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We give our body that message that,

Hey, we have enough resources now

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pull from these resources rather

than starting to pull from the muscle

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tissue that we actually wanna keep.

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So fueling even a little bit before your

workout is highly recommended, especially

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for women because again, that threshold

is just a little bit lower than it is for

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men, and usually men can do more of those

fasted workouts or intermittent fasting.

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So I'll again leave that episode below

if you guys wanna check that out.

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I will also not be falling for the

demonization of aesthetic goals.

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I feel like there's this whole push and

there's been this sort of pendulum swing

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from not focusing on aesthetic goals,

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So almost shaming girls who might

want to have a wed shred or something

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before their wedding or get more toned

or lose a little bit of body fat or

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lose that lower belly pooch or lose

fat in certain areas of their body and

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no, we can't spot treat that fat, but.

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I don't want to demonize aesthetic goals.

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I have aesthetic goals, like I

wanna look good, I wanna feel

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good, and that is totally okay.

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I don't like this push where your

goals can only be related to strength

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or power or feeling good in your

body, which all are so important.

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But I just don't think we should be

demonizing goals of any kind, especially

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if they're coming from a good place of

just wanting to feel better in our bodies.

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People's goals and what gets them up and

moving and choosing healthy behaviors.

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I don't like demonizing any goals

related to that, but I see it mostly

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in regards to aesthetic goals.

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Also as a signed note, so many of the

men in my life, they're like, yeah, I

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wanna build more muscle in this area.

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Like they just talk about these

aesthetic goals, or, yeah, I wanna

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tone my legs up, or I wanna get a

little bit larger in my chest area.

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Like whatever it is, it just doesn't

seem to be demonized as much in men

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as it is in women, like women caring

about the way that they look is, I'm

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using the word demonize, which might

be a little bit strong, but it's the

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first word that came to mind because.

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People do seem to have strong opinions

about how women feel about their bodies

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and women whose goals might just revolve

around aesthetics compared to improved

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energy, improved sleep, feeling more

confident, feeling more self-assured,.

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There's a wide range of reasons why

someone might choose to pursue health

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and wellness routines, and I don't

think we should be demonizing anyone for

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any of the goals that gets them up and

moving and choosing healthy behaviors.

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The next one.

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I've heard one creator talk about

this and she's been getting a lot

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of heat for it, which rightfully so.

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I think, and that is regarding

manifesting fertility.

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So I'm not gonna take the words out

of her mouth, but the way that it

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was portrayed was that just putting

your mindset and putting your body

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in the right mental space and the

right mindfulness space to accept a

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baby and to accept conception and.

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Accept a healthy pregnancy is

all you need to do when you

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are struggling with fertility.

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And it came off as her saying, the people

who are struggling with infertility are

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just not putting their head in the right

space to accept that pregnancy and it

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just came off in a really wrong way.

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And there's so many other.

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Things that go into infertility besides

just wanting to accept your body and open

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your body to be open for this pregnancy.

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So I definitely am not going to be falling

for that propaganda of just manifesting

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fertility because I've seen so many other

creators coming out against this saying.

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We have male factor infertility, so

me opening my body up to a pregnancy

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is not going to solve the male factor

infertility that we're struggling with.

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So it was just

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a little shortsighted, I think it

was probably coming from a good place

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because she portrayed it as wanting

to share the good and the positives

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of pregnancy, but I think there was a

little bit of a miss when it came to.

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How she presented the information.

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So manifesting fertility is not

something that I will be falling for

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because there's so much that goes into

fertility other than just manifesting it

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and being mindful about it and opening

your body to the chance for pregnancy.

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See.

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I also won't be falling for the

propaganda of Pilates for every

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workout five days, six days a week, or

honestly, strength training for every

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workout or running for every workout.

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We need variety.

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Our body needs variety.

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Yes, there needs to be some consistency.

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If we have more of these like

toning and aesthetic goals where.

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Our muscles do respond to consistency

over time, but it also responds to

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periodization is what we call it, where

it's varying the loads and the stimulus

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that we're placing on our bodies.

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So we need speed, we need

strength, we need power.

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We need cardiovascular endurance.

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We need stabilization.

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We need balance.

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We need deep core control.

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We need.

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Reactionary and anticipatory balance.

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We need all of these other things that

one specific workout, no matter if it's

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Pilates or strength or running or swimming

or whatever, workout one workout for

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all of your workouts is not necessarily

going to be beneficial for your body.

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Not only for the lack of adaptation

for our bodies, but also for.

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the risk for injury coming from my

little physical therapist heart.

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If you're doing the same thing over and

over again and not varying patterns,

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you're more likely to have an overuse

injury or something where doing

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the same thing over and over again.

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Put some of your joints

and muscles at risk.

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So our body needs variety and

variety can be a lot of things.

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It can be Pilates and walks

and runs and strength.

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It can be a mix and sprinkle of

all sorts of activities, but our

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bodies really do thrive on variety

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. Especially when it comes

to just overall longevity.

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Although disclaimer, you do need

consistency with your strength training,

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but that doesn't mean you have to do

five days a week for the same things.

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It just means incorporating similar

movements over time so that you are

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building muscle in the way that you want,

in the muscles that you want, and that

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you're giving the muscles enough stimulus

in order for those adaptations to occur.

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So I also will not be falling for the

marketing behind creatine and this

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new wave of marketing behind creatine,

especially the creatine makes you bulky

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or creatine for women type of marketing

that I'm seeing all over the place.

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Creatine has been studied for decades,

and there are some wonderful researchers

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who are contributing to a resource that

was mentioned in our Mama Palooza podcast

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festival called Creatine for Health.

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That strips away all of the social

media, all of the marketing to really

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help us learn the truth behind creatine.

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I read this week that creatine

by: 2030

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billion industry.

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So knowing all of these marketing

terms that are coming up, like

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creatine for a woman like creatine,

making you bulky or toning you

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up, I'm just not falling for it.

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Creatine is something that occurs

naturally within our bodies.

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It's a supplement that

has been studied for.

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Many decades, and I'll put the resource

that she mentioned below in addition

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to the podcast where we've talked about

creatine before, just in case you are

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also confused on who to trust, because

this resource creatine for health,

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pulls together a lot of researchers

and a lot of the top experts within

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the creatine field in order to answer

some of the general populations.

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Questions and then also supply like

research studies for you to look into

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to see what is the truth behind creatine

versus what's just shiny marketing.

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So there's two episodes that we've done,

three really that mention creatine.

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So I'll leave all of those links below.

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And I have added chapters, so if you're

just like, I wanna learn about the

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creatine section, just skip through

those chapters and we cover it.

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A good amount of detail for just

the female body and then also for

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the female body during pregnancy

and the health of the baby.

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So super cool episodes.

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And we had two researchers on for

those episodes, which they are just

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so wonderful and shared such great

insight and to the truth behind

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creatine for our female bodies.

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I also won't be falling for greens powders

and heavily marketed supplement companies.

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So similar to the previous,

propaganda, I'm not falling for, but.

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Do your due diligence when it comes

to some of these supplement companies.

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If you are getting a lot of ads for

a particular greens company or a

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particular supplement company, try

and think how much of their budget

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and how much of what you're paying for

is going into their marketing, going

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into their r and d, going into their

product development, their supply chain,

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their packaging, all of these things

and start to see okay, if I'm getting.

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One of these ads every 10 minutes that

is going to say something about how much

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of the cost that I'm paying for their

product is going into marketing versus

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actually going into some of the testing,

the third party testing that's recommended

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for supplements to make sure that

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what they're saying is in them is what

is actually in them and doing what we

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actually think it's supposed to be doing.

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So I like to think of it from that lens.

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I also like to look, are

the founders trained?

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Are they MDs?

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Are they PharmDs?

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Do they have high level degrees that

are giving them the background to create

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This supplement or greens powder.

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If the founder doesn't seem

to have that training, do they

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have at least a medical board?

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I have no doubt that some of these

founders have the best intentions based

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on their medical history and their health

history for creating these supplements.

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But are they at least relying on the

expertise of trained professionals

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who paid a lot and went through

a ton of school in order to learn

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the ins and outs of all of these

compounds and interactions together?

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So I'll bring up a supplement company

that I've talked about before on

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our Patreon and I went in detail

about my thoughts on this particular

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company, but it is the arrae creatine

gummies, specifically called Tone.

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So I talk about all my opinions

on that other video, but we.

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Also deep dived into the cost per serving

compared to other creatine options

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And we figured out the cost comes out

to $2 and 75 cents a serving with one

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gram of added sugar because they're

creatine gummies for the arrae.

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Creatine gummies compared to Thorne,

which is my favorite, creatine, and

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the one that I always recommend, comes

out to about 30 cents per serving.

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In my luteal phase I creatine load, which

has been shown to help not only with

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like performance and power and getting

those extra few reps in your exercise

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and training sessions, but it's also been

shown to help pull the water into the

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muscles to decrease some of the bloating

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I experience an luteal phase and that

you might experience an luteal phase.

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And so if we do 2 75 times four servings,

which is what I have, so five grams,

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four servings a day, 20 grams, that's

almost $12 a day on just creatine if

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you're taking the creatine gummies.

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And that's four grams of added

sugar, where with thorn, 30

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cents times four servings a day.

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In that loading phase.

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Is a dollar 20.

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So it just goes to show the differences

in the branding, the brands.

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And the thorn one is also

third party tested, where the

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arrae creatine ones are not.

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And so third party tested

again, is of a higher standard.

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It's also 30 cents a serving compared

to $2 and 75 cents a serving.

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So just something to be more

mindful of when you are shopping for

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supplements and greens powders and

just things to add to your routine.

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As a side note, I do the same thing

with clothing now, after my husband

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started being more mindful of the

clothes that I buy and the fiber content

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that they're made of, and props to him

because I had never thought of that.

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I just bought for looks, but now I'm

looking more into polyester versus linen

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versus silk versus cotton fibers, and.

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Is what I'm paying for actually

worth it based on the fiber content.

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And he points it out every time I go

shopping and he's dragged along with me.

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So it's very helpful actually when

it comes to both clothing, but

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then also your medicine cabinet

and your supplement cabinet.

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So I'm also not falling for cycle

syncing as it's typically referred to.

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: 00:18:02

You don't have to eat a

certain way during your cycle.

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You don't have to work out a

certain way during your cycle.

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: 00:18:08

You can adjust and modify some of these

things, but truly understanding what's

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happening within your body will help you

make those decisions to know, oh, I'm

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feeling extra inflamed and extra bloated.

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: 00:18:18

Maybe that's why I'm going to start.

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: 00:18:20

Implementing a little bit more berries

or anti-inflammatory foods or, Hey,

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I'm recovering a little poorer in

my luteal phase after a workout, so

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maybe I do back off the weights or

reps a little bit, but not necessarily

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having to do strictly yoga or eat

strictly these types of nuts or seeds

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in a particular phase of your cycles.

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: 00:18:38

So cycle sinking as it's

typically referred to as

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propaganda, I am not falling for.

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: 00:18:43

And then lastly, the demonization

of inflammation and cortisol

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is something I am definitely

not falling for inflammation.

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: 00:18:50

The primary purpose is to help kickstart

the healing process within your body.

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Cortisol's needed for muscle building.

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: 00:18:57

There's so many good things that happen

from inflammation and from cortisol,

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and we need both within our bodies.

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We've done a whole series on

that, so I'll link those below.

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: 00:19:04

If you wanna dive in a little bit deeper

to what does inflammation actually mean?

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: 00:19:08

Why is it a good thing in

my body and in your body

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: 00:19:11

and the same thing with cortisol.

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: 00:19:13

Why do we need it?

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: 00:19:13

Why is it in our body?

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Why is there such a fear around

cortisol and inflammation?

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: 00:19:17

And what can we do about it if we

do get stuck in this inflammatory

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cycle or this high cortisol cycle?

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: 00:19:22

So I'll leave those episodes of the

series we did back in the fall below.

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: 00:19:27

So I think this was a longer

episode than what I thought.

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: 00:19:29

I guess I have a lot of propaganda

that I don't want to fall for when it

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: 00:19:32

comes to health and wellness topics.

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: 00:19:33

But I hope you guys enjoyed this episode.

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: 00:19:35

I wanna say a huge thank you to all of

those who supported the podcast festival,

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: 00:19:41

who listened to the podcast festival,

who shared all the episodes, who texted

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: 00:19:44

me or messaged me in some way and said.

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: 00:19:47

Oh my gosh.

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: 00:19:47

Thank you for this episode.

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: 00:19:48

I learned so much from this,

like it truly means the world.

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: 00:19:51

And I have made sure to pass on

all of those messages to the guest

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: 00:19:55

experts that we had on because

a lot of them are researchers.

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: 00:19:58

And I feel like as a clinician,

I get feedback a lot.

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: 00:20:02

I get a lot of gift cards, I

get a lot of thank you cards.

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: 00:20:04

I get a lot of praise, from

patients, and it feels so, so good.

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: 00:20:08

And I feel like some of

these researchers that are.

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: 00:20:10

At the tops of their field, might not hear

that from people in the general public.

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: 00:20:15

So any message that you've sent me,

any message that I've got, any praise

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: 00:20:19

for their episode, I have made sure

to send it to them so that they also

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: 00:20:24

know that their work is appreciated.

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: 00:20:26

So thank you guys so much.

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: 00:20:27

It means the world to me, but I also

know it means the world to them.

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: 00:20:31

My goal is to always make this podcast

super fun but filled with valuable,

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: 00:20:36

truthful information, focusing on our

female bodies in health and wellness.

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: 00:20:40

'cause there's so much nonsense out there.

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: 00:20:42

So my goal is to make this a

super trusted, a super valuable

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: 00:20:47

resource for all of you guys.

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: 00:20:49

So throughout the summer, I am

actually going to take a break

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: 00:20:53

from some of the hotter and smarter

episodes, which are our mini episodes

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: 00:20:56

that I absolutely love doing.

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: 00:20:58

But I have been praying about

guidance on next steps and just

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: 00:21:02

ways to make this podcast better.

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: 00:21:03

And I have been feeling a pull to cut

back a little bit on some of those

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: 00:21:07

episodes just throughout the summer so

that I can focus more on spreading the

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: 00:21:11

word and connecting with more people who

might be able to help further my goal

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: 00:21:17

and my mission with this podcast, so

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: 00:21:19

the hotter and smarter in five

episodes will return in the fall.

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: 00:21:22

I am sorry if those are some of your

favorite episodes because I really do

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: 00:21:26

love filming them and recording them,

and it's really hard for me to pull

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: 00:21:31

back on something that I know is super

beneficial, but for some reason, and

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: 00:21:35

I know it's a reason that I cannot

quite see yet, God's pulling me to

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: 00:21:39

take back that time for those episodes

and put it into other opportunities.

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: 00:21:43

So I thank you guys for all of your

support, for all of you guys listening

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: 00:21:47

to every episode that I release, but

just through the summer as we all like

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: 00:21:50

vacation and spend time with our families

and take a little bit of an exhale.

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: 00:21:55

I guess I'm feeling called to also

take an exhale by only releasing

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: 00:22:00

sort of our main episodes on Mondays.

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: 00:22:01

So it's just the hotter inspired episodes

that won't be released throughout the

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: 00:22:04

summer, but they will be back in the fall.

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: 00:22:06

And I'm hoping to have even more podcast

festival material too in the fall,

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: 00:22:12

like maybe a podcast festival focused

on some of the hot topics that we.

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: 00:22:18

Question as women when it comes

to our health and wellness.

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: 00:22:20

So if you guys have any ideas on a podcast

festival, or experts that you guys want

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: 00:22:23

me to reach out to, please let me know

'cause it's something that I had so

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: 00:22:26

much fun doing for MoMA and I would love

to do it again in the fall sometimes.

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: 00:22:30

I think that's all.

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: 00:22:31

Thank you guys so much

for all of your support.

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: 00:22:34

It truly means the world.

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: 00:22:35

Our Mama Palooza podcast

festival was a huge hit.

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: 00:22:38

It got shared to so many people from

across the world, and I'm so grateful.

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: 00:22:42

Thank you guys so much for your support

and I'll see you guys again on the next

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: 00:22:45

episode of Wellness Big Sis, the pod.