Tarryn Nettles  00:00

There's a lot of gray for us women like when it's coming to like, let's say, like weight loss. You know, because for us, we need things like a little bit more recoverability we need more recovery days, we need to have higher carbohydrate days. So it's not necessarily following that narrative of like, oh calories in calories out. It's really kind of just like for women, you know, it should always be personalized and periodized her

Bridget Moroney  00:38

Welcome to the performance RX podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast. I'll be bringing you expert interviews, personal stories and actionable advice to inspire, educate and empower you to reach your goals. So hit follow. Grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance RX podcast powered by aspire to coaching. I'm your host, Bridget Moroney, and today I have an incredible guest who is a true advocate for women's health and empowerment. Tara nettles is the founder of GT nutrition performance and an online coaching service specializing in women's health with a strong passion for helping women understand their bodies and achieve balanced sustainable health. Taryn is on a mission to challenge diet culture and promote a holistic approach to fitness. In this episode, Taryn will share her personal story that inspired her to become the mentor and coach she wished she had during challenging times. We also sit down and explore the science behind female weight loss, demystifying hormonal balance and how to break free from harmful diet culture myths. So whether you're an avid fitness enthusiast or competitive athletes get ready to be empowered and educated as we unravel the secrets to women's health and performance. Welcome to today's episode of the performance RX podcast. I'm your host, Bridget Moroney. And today I have with me, Taryn nettles. How are you doing today?

Tarryn Nettles  02:19

I am good. How are you?

Bridget Moroney  02:21

I am I'm great. Great. We were just chatting before here. And so yeah, living in Colorado. It's a it's a nice like day in the 60s, low humidity versus

Tarryn Nettles  02:33

where I'm at? We're like burning in hell.

Bridget Moroney  02:37

Yes. Yeah. Like

Tarryn Nettles  02:39

8090 degrees in Tampa, you know?

Bridget Moroney  02:42

Yeah. What's the Yeah, I'm sure the humidity is up there.

Tarryn Nettles  02:47

Well, you know, like the last, surprisingly, the last few days. It's been really nice. Like, it's been lower humidity. But I always know, like, when we get the low humidity, it's coming back at us with a vengeance. So if you were to like, if we were to record this podcast, like tomorrow, it can be a totally different. Like. Yes, exactly.

Bridget Moroney  03:14

Awesome. Well, yes, thank you for being on here. Um, you know, as we were chatting before, I'm very excited to you know, get into our conversation today. And just, you know, as I was mentioning, been following the content that you put out on social media for quite a while now. And just like, the things that you've shared with your followers, and everything around female health, especially when it comes to things like hormones, thyroid, you know, as someone who has, hypothyroidism is just just major, major, you know, big, big value there. And so, yeah, very excited to have you share some of this on the podcast today, I guess, you know, to kind of kick us off here. Maybe let's start off with with your background, and yeah, how did you become interested? Especially, you know, on the front of specializing in female hormones and health because that is that is pretty niche, for sure.

Tarryn Nettles  04:13

Yes. So first, like first and foremost, you know, I appreciate you having me on here. Like it's I always feel like so honored when someone wants to hear me talk, you know, so thank you for that. And then to dive into my background and just kind of what got me here in terms of like my niche and all of that stuff. So we have to kind of like go back here. So basically, I found like my love for health and fitness in the Navy. So right after high school. I went into the Navy. I don't want to say like I was in the worst shape going into the Navy, but I definitely wasn't like the best shape. I mean, you know, I was an athlete all throughout high school, but like I did I didn't really like, quote unquote take care of myself, like, you know, from a food standpoint, because really what what teenager like does, but I was an athlete, you know, played soccer played FastPitch played field hockey. Those are like my three main sports that I played in. So when I got into the Navy, one of the hardest things for me was knowing that I had to pass a physical fitness test at least twice a year. And it consisted of running a mile and a certain period of time, doing so many sit ups and push ups within a certain period of time, and it was all dependent upon your age. So of course, me being younger, like they expected me to be like a frickin like superstar here, like with running and all that, and I hated running. So I started getting into working out during that time, because I knew I had to pass the physical fitness test. Because if I didn't, I would get kicked out, kicked out of the Navy, which I definitely did not want that. So I started off I think probably like, every, I don't want to say like a blanket statement, but I guess I'll just say it like, like every woman out there, like, you know, I was just cardio was like my thing, you know, very little weight training, I was like a cardio queen. And then I'll maybe hit a little bit of ABS, you know, maybe do a little leg extensions. Like that was it, that's all I did. And then I decided to start dabbling into weight training. So you know, I would buy like the old like health and fitness magazines, while they're still out there not old. And then I started taking like nutrition advice from these things and like following like some of the workouts and so I just, it just kind of took off from there just like my love of weight training because I was like, Oh man, like it's just empowering to be able to see like the weight go up. And like I'm getting stronger. And like go I can see it in like my performance, like when we would go and we would PT like three times a week in the Navy. So So I was hooked. So anyway, long story short there. When I got out of the Navy, I wanted to pursue like my newfound love of health and fitness. So I decided to go to school for Nutrition and Dietetics. And so I did, but it wasn't necessarily giving me what I was looking for. I was looking at it more for like, like what my interest was my interest was like, like performance and fitness and like all of that stuff. And like, I'm grateful for my degree in nutrition and dietetics because I learned a lot from the clinical side of things. But it's just kind of like I wanted a little bit more. So I ended up getting my master's in exercise science and advanced nutrition from the University of Tampa. And I wanted to try to build like bridge like the gap or build a bridge, like between the two of how I can take what I've learned from like the dietetic side to like the exercise science side, and like, the sports nutrition side of things. So during all of that stuff, I actually decided to try to get into bodybuilding and compete in, you know, figure competitions. And so I did what anyone would do, I went out and I hired like my first coach, and needless to say, was the worst experience of my life. From there, well, the reason why I say that, let me back that up with why I'd say that I need to explain it a little bit more. It's just because of how like basically everything I preached today of what not to do was everything I was doing back then. So following very, very low calories, like right out the gate of dieting. I was training like weight training, like five days a week. I was doing 100 minutes of cardio seven days a week. Oh, yeah, right.

Bridget Moroney  09:08

Right out the gate too. Right. Like why? Well, for

Tarryn Nettles  09:12

what not necess? Not right off the gate with the 100 minutes of cardio that was like probably like, week five. So still still, though? I'll say that. Exactly. And then on top of that performing, hit cardio at least two times. So I was like legitimately running myself into the ground. And I'll never forget when I got my figure suit in to try it on. I looked at myself and I'm like, I look horrible, like absolutely horrible. And on top of that, after 24 weeks of dieting, like just that restrictive and doing that much. I was only down five pounds, like five pounds and a lot of people would be like, oh well you cheated on your diet. Are you tired? Or you weren't following XYZ? And it's like, none, no, no, like, I was all in hard charger. But I was only down five pounds. And I just, I couldn't wrap my head around it. So I ended up coming to my senses. And I was like, I'm not doing the show, because I look horrible. So I didn't do that show. And then come like, fast forward 2017 I decided to try it again. But this time go about it the right way. So it was myself and my fiance that were dieting me. So it's like I kind of had more of a say so of what I was doing, and just, we put our brains together because I knew what not to do. And I just started like my coaching business up around like 2016. And so like, I knew how to diet people, just from all the mistakes I've made. And so needless to say, I made it to the stage. And it was I was like, Oh, yes, I made it was such a great achievement, and just like a full redemption, you know, from the experience that I did have. And then I decided to want to try state like staying to compete. So that was like the worst experience of my life there. And the reason why I say that is because I had more failed attempts than I had success. Because I was at a point where no matter what I did, my body just wasn't responding. I follow the you know, calories in calories out, I followed the oval, just train harder, do more, eat less diet harder. I've done all of that stuff. But yet, I just my body wasn't making progress. And it was just so disheartening to me, because I remember, like just sitting back watching all these other girls doing it. And I'm like, Well, what's wrong with me? Like, I'm broken? Like, why does my body not respond with like, like, So and so is doing or, you know, so I dealt with that for probably like, three, two to three years after my first show. And so at that time, my fiance was actually working in a health clinic with functional doctors, and, you know, they're looking at, you know, hormones, like basically all functional health stuff. And so he suggested, hey, why don't you go and you run labs and see what's going on. And I didn't really know much about it, but I was like, like, okay, you know, what, why not, and he was like, because I see people in your situation all the time, you know, they're losing weight, you know, they're dealing with, you know, how you're how you're feeling, just feeling like went down and just, you know, you can't get out of bed you're feeling down, like and for no reason. And so I did that. And then needless to say, when I ran my bloodwork, I got all my labs back, it was a mess. So it made a lot of sense in terms of why I wasn't progressing anymore. And just the stress my body was under from just the years of hell that I put it through. And so from that point, I just started connecting the dots. And I was kind of like my own science project. Like, I didn't talk about it or nothing like that, because I was like, I don't feel like I know, like enough to be out here putting it out or like sharing my journey on on social media because I'm like, I like I don't know enough about this, and I don't really know what I'm doing. And I'm the type of person where I'm like, I'll just figure it out as I go, I'll fail forward, but whatever. So I started to connect the dots I started to educate myself, you know a lot more and then during that time I like a light bulb went off and I'm like, You know what I remember like having female clients that no matter what I did, they would not make progress and I couldn't figure it out and you know, as a coach you feel like a complete failure when you're doing all this and then the client lost trust in you because because they can't make progress with what you're trying to do. And it's like well, doing all the right stuff. So I reflected back on that and that was like my aha moment of like, you know, it's probably deeper for them to it's something hormonal is going on with them that is holding them back just like it did for me for years. And so from there that was kind of like my pivotal point to start looking deeper into internal health and working out from there and so like if I had a female come to me and they're like, Hey, I'm having issues losing weight and you know, yada yada yada. I mean first always address you know, lifestyle because some people you know, they think it's hormones, but it's really just it's a lifestyle factor or it's a diet factor. You know, not everyone is a hormone case. Like if you can't make progress, doesn't mean your hormone case it we got to look a little bit deeper before we kind of, you know, check off that Box. But anyway, that's what got me into this was just like my own struggles, my own battles. And just just like, I'll never forget just feeling broken, feeling so hopeless feeling like, I'll never achieve anything in terms of like physical fitness. So, yeah, I've been that woman I've been or so that's kind of like the long story in a sense of what got me into wanting to do all of this stuff.

Bridget Moroney  15:32

Well, first of all, thank you for sharing that and sharing, you know, sure, because I think, you know, it's especially like, you know, talking about being a coach there. You know, clients, people can see health and fitness coaches, and, you know, talking about social media, like, a lot of it is, you know, our best foot forward and things like that. And, but, but it's, it's easy to make that assumption, like, Oh, she's always been fit, or, you know, she hasn't had these struggles. And it's like, yeah, being able to have that experience, I think kind of allows for that, that extra layer of empathy. I mean, I see it all the time, you know, with just in my own life, through my own personal experience, but also just like people I know, and clients, like I had a friend, this was years ago. And she she has, I believe it's hypothyroidism. I didn't work with her, she was just one of my friends. But I remember her saying she was working with a personal trainer, you know, trying to lose weight, and she wasn't losing weight. And her her trainer, like, like you said, like on the coach's side, it's very frustrating, or, you know, it can be demoralizing to because I remember, her coach trainer was like, Please tell me you're leaving the gym and just pounding cheeseburgers. He did that because they, they were just like, their cars again, they were doing everything, you know, by the book, everything that you know, you're you're kind of, you know, you're taught to do that you learn to do you know, if you do this, that, you know, it's like A plus B equals C there, but sometimes there does it, it doesn't. And, and yeah, and so you're right. And I appreciate you also saying like lifestyle takes, you know, because I think that's also the you know, speaking of social media, kind of, again, the the camps that people like to put themselves in is like, oh, it's not the calories, it's the hormones, no, it's not the hormones, it's the calories and it's, it's as you're pointing out, it's, it's somewhere in between, it's maybe it's a mixture of people, and you know,

Tarryn Nettles  17:30

that's, that's the, like, the calories in like, the calories in versus calories out crew and like, that's all they hold on to, like, it drives me insane. Because I'm like, I've been that person, like, from a coaching standpoint, and just my own personal journey, like I've been there before. And there's for women, there's one men too, I don't want to exclude men, but for women specifically, we have a lot more moving parts, you know, from one aspect, and for us, there's a lot of gray, you know, there's definitely a lot of gray areas, and it's not black and white. And it's you know, it's not like oh, calories in calories out. It solves all your problems. Like, no, like, for some women you legitimately like you say like a like a plus b equals C. For some women, you have to go through the whole damn alphabet, you know, Z, you know, to figure out like, what what is going on, or to at least fix the root problem of what's going on that stopping them,

Bridget Moroney  18:33

huh? Yeah. Yeah, um, well, I mean, this is this might be like a very long winded answer there. But I guess maybe kind of touching on and, and yes, like, obviously, you know, every human body has hormones and hormone health is important for both men and women. But yeah, as you point out, I mean, I think I heard this on on your own podcast, they were talking about women specifically, like our bodies are well aware that we are the vessels for life there. And so when it comes so there's there's a lot as you pointed out a lot more moving parts there and a lot more complicated things that can happen. But I guess I don't know if you can answer this simply or don't feel like you have to but I guess talking a little bit more about the importance of hormones for women's overall health and yeah, how does that contribute to weight loss, muscle gain, you know, you're talking about performance there like not being like, just feeling like shit in the gym. Like we exercise to have fun, but it's like why right? Yeah, I mean, I do at least

Tarryn Nettles  19:37

Right, right. So, okay, so it, it can This can definitely be like a long winded question. But basically like when it comes to like the importance of like Hormonal Health for women like in terms of like, health and fitness goals. It's it's such an important part. of of the equation, you know, again like it, we're it's not black and white, it's that's really truly the gray area. And ultimately, you know what's going on internally? Well, like first off, what I always like to say is, you know, what's going on internally is a reflection of what we're doing. So it's like our internal functions mirror what we're doing. So, like thyroid, for example, metabolism, for example. It mirrors us, it mirrors our lifestyle, it mirrors what's going on around us, it mirrors, you know, are we high stress? Are we not sleeping enough? Like, whatever the situation is, it's always good to be reflective. Now, of course, you know, there are other things that play into thyroid issues. You know, when someone's like, Hey, I have a thyroid issue. I'm like, like, my brain goes down the rabbit hole. And I'm like, Well, you know, I don't know, if you have just a thyroid issue, because there's a high probability that maybe there's something else going on, that's often that thyroid, that's blunting the progress, you know, that's why you're, you're not losing weight, or hell, that's why you're not even like building muscle, because, you know, thyroid hormones do play into skeletal muscle as well, because our skeletal muscles, they do have thyroid hormone receptors on them. And there is a little bit of like T four T three conversion that do happen there. But in terms of like how it plays into, like weight loss, and muscle gain, and just like overall performance, the biggest thing here that comes to my mind is recoverability. Like, regardless of what your goal is, you know, if you want to lose weight, or you want to muscle or you want to have the best performance, like if you're a CrossFit athlete, you know, recoverability is key. Because if you don't recover, you don't fully make progress. And then in terms of like the fat loss aspects of things, and how, you know, hormones can kind of like interfere or an issue with hormones interfering with that, you know, the biggest factor there is really looking at, you know, metabolism, and sex hormones, because those things do play into well, they play off of one another, you know, like, there can be a hormone issue that's impacting or sex hormone issue, excuse me, that's impacting your thyroid. So that can make fat loss a little bit difficult. You know, the same thing with with muscle gain, like recovery, it's all about recovery. Like, if you want like a positive response from your body, you have to recover it, you have to, because your body is like one big living organism, like it's not a machine, you know, as much as I hate to say that I wish our bodies was a machine. And they just did all the things like we want it to do, like, I want to be super jacked. Like, I wish I can, you know, run myself into the ground until I get it. But it needs that recovery in order to do that. And so with that, you know, usually when there is like a hormonal issue, cortisol is typically higher, because the body is no longer in homeostasis, it's not in balance. And so if you're trying like your hardest to build muscle, and cortisol is just elevated, like abnormally elevated, then you know, the usual elevation, because cortisol, it is a moving target, there is like a pattern there that goes with that with the circadian rhythm. It can cause you to be more catabolic than anabolic, you know, we want to be anabolic when we're trying to build muscle because the biggest thing there for building muscle is obviously, the breakdown of the muscle, but then also the build up of the muscle once you break it down. And so you need recovery to do that. And you need to drive down that cortisol aspect to allow the recovery to happen to obviously play into the skeletal muscle, and then with performance, so, performance and hormone health. So it's one of those things the first thing that comes to my mind with performance is the hormone testosterone. Now I know there's like a stigma with testosterone and we just instantly think oh, man, Lee, you know, I'm gonna be I'm just, you know, all the all the negative thoughts that come to our mind for women. But if our testosterone is not in a healthy place, we are going to be more catabolic, it will impact our rate of recovery and performance because you're not going to be able to perform like as effect DivX as you once did, because you're not having that recoverability coming from the testosterone. So, with that, you know, it can also cause you know, a lack of, you know, strength or decrease in strength, it can cause a decrease in our skeletal muscle. And then also, like, if you go in and say you have like a really hard training session, like, you may not be able to train for like, another week, because you just feel like you've been hit by a bus. And so, you know, that's kind of like, I guess the overall, like, umbrella there in terms of like, the hormonal aspects, like for women, and then just playing into like, the weight loss, muscle gain, and then then the performance. Hopefully, I touched on all those things.

Bridget Moroney  25:49

No, yeah, you did? Absolutely. You know, I'm just like, hearing you say all of that, it just it and yes, like, amen to the the recoverability. Because, I mean, that's like, I think the biggest thing that I preach with with any of my clients, whether whatever their goal is like you want to you want to run a marathon, great, like let's train for but you got to recover from it, you want to, you know, lose weight, you want to gain muscle, whatever it I mean, like, yeah, that's, I think the biggest thing that, you know, the biggest lesson that I've learned through my own experience, and again, just kind of emphasize there, but um, and you and you bring up cortisol there, it's just, I just think about, like, stress and how, you know, again, like the mental, you know, obviously, not obviously, but um, I think oftentimes, when people hear stress, they think just, like mental like psychological stress, right? Because that's, you know, like, Oh, my job stressful, my my relationships, stressful, whatever, but they often neglect to think about the fact that like, your workouts, you know, as wonderful as, as working out is and as empowering, and, you know, beneficial, it is still stress on your body. You know, your sleep have, you know, we talked about lifestyle and everything else like that. And yeah, I mean, I guess so. I don't know, so many places we can go from, from here. Yeah, well, I will,

Tarryn Nettles  27:12

I will say like, I'll say this, like about stress, since it kind of goes with like, the Recover recoverability aspect of things. Like you can't expect progress to happen if there is chronic stress on your body. So again, you know, you said there's, you know, it's not just a psychological thing, it is a physical thing. And I think that's what's hard for people to is, you know, when they put so much physical stress on their body, and they're like, oh, but it helps me mentally, or, you know, it helps me feel good because of the endorphins. And it's like, I get it, but now you're out, like, you're down and out for like, the next five days, like, that's, that's not normal, or you're not sleeping well, because, you know, cortisol is like just all over the place, it's not in a good spot. But in order for you to make progress, whatever that looks like to someone on like, whether it's you know, weight loss, muscle gain performance, or you know, even like hormonal recovery or recovery in general, your body has to be in a safe place, it has to feel like, in a safe place. And, like, I know, before, like when I've heard that, I was like, Man, that's like, some hippie stuff. I'm like, Cool. Like, whatever. But that was like, back in my heart charger days where I didn't really, you know, I didn't really take that stuff. Seriously, I didn't take a very seriously or, or know, anything that I know. But it's so true. You know, the minute I think we can recognize that, and the minute we give our body what it needs, not what we want. That can be a game changer for a lot of people. And I think that can also kind of create like a 180, you know, in terms of how they may be responding to now Oh, my God, I'm starting to respond. But I'm doing way less. Like, that's, I think that's the biggest thing like, especially for women, because, like, I don't care, like what anyone says, you know, like with women, like, oh, well, you're not doing this enough, you're not doing that enough. Women do more than enough. Like, it's like, we're almost like programmed to be like, hey, you know, we're going to be doing this and this, okay, I'm going to do this and this, but then I'm gonna do this as this as this as this on top of this, because it will get me where I want to be faster. It's like, no, like, hit hit the brakes. Like definitely, it doesn't work that

Bridget Moroney  29:41

way. Yeah, absolutely. And again, just kind of touching on here, especially like, the traditional roles of women and how much you know, you think about like mothers and what you know, it's like they are the caretakers of their families. So again, getting back into that, you know, psychological emotional stress there. You know, how many I heard this from my sister. Two years ago, my nephews are older now and they're out of the house. But when they were young, she's like, I don't sleep. She's like, I'm up all night, you know, and it's just like, whoa, hey, you gotta, you know,

Tarryn Nettles  30:10

this may sound bad, but I don't mean to have it sound bad, but like, I feel I feel bad for some mothers because like, they, they have the weight of the world on their site with what they do. And, you know, if they don't have like, a supportive like spouse or partner, like, it's, it's hard for them, because it's like, they have to run everything. And then on top of that, it's like, hey, you know, you're putting yourself on the back burner, because you're worrying about everyone else. And then it's like your body, like their bodies finally get to a point where it's like, hey, you know what, I'm not doing this no more. And then you just you feel horrible. And you don't have quality of life. You don't have energy. You can barely keep up. But yeah, you can't stop because, you know, you still have kids, you still got to do all the things. Yeah, i My heart goes out to some mothers, because I know, it's I know, it's rough. I know, it's a job.

Bridget Moroney  31:07

Oh, absolutely. Um, I'll just say one more thing, it you know, thankfully, you know, thanks to like, certain, you know, people like yourself and other coaches, I had ally Natalie on here a couple episodes ago, just that have that, you know, there's there, there are people and coaches out there having those conversations around, like, what real self care is, and you know, it's not always the glass of wine in the bubble, flat bubble bath there, it's, you know, going for a walk, it's getting the sleep. So, so yeah, so hats off to, you know, people who are changing the conversation, especially for women who are mothers, and, you know, kind of, you know, trying to break that stigma of the mom guilt. But, um, man, I really just want to ask this question, I know it, it kind of just came up to me just thinking about or, you know, again, the physical stress of dieting. So I always, I always like to pick people's brains about this, and I'm really interested about your perspective. You know, intermittent fasting for for, for women, because, you know, I asked this, and again, I think, people who haven't dug as deeply into, you know, the health, you know, Hormonal Health and recoverability of women don't quite understand what I'm saying, because I'll just, I'll just say this, I've, I've messed around with intermittent fasting. And just like so many things, you know, it starts off great, but then it's, I hit that, you know, run yourself into the, to the, into a wall, you know, I dig myself in, I have dug myself into a hole that I could not get out of, and thankfully, I have the perspective to know like, Okay, this is what's happened, but it's just like, again, it's one of those like, well, I'm doing this What's wrong with me? And, and yeah, like, I've just seen, like, you know, and I think it's one of those things where, like, I've seen it in men where it works great for them, and they thrive but yeah, I just feel like shit.

Tarryn Nettles  33:05

Yeah, so. And that's like, that's the thing, like, you kind of hit like, the nail on the head right there. Like with, like, any kind of like research that's out there on intermittent fasting. It is male based, you know, males are the main subjects. I don't, I don't think there's any on women. Not that I know of any way. They're eight but I, I don't know about it. But they're all they're all done on men from what I've seen. And, you know, again, like going back to, like, you know, male to female. It's like, yeah, we're, we're the same, but we're very different on the inside. And so, like in terms of, like the fasting portion of it, like because I started kind of like diving into it a little bit. And just kind of toying with the idea of maybe trying it myself. Because like, I've never tried it because I've you know, in my brain I'm like, no, like, hey, when, when you wake up in the morning, the goal is to break fast support your body support cortisol, you know, have like a balanced meal. Don't go hard on the caffeine, because that can just kind of like they can make matters worse, like long term from like a blood glucose perspective, cortisol perspective, and it can just kind of be like a domino effect for women, especially if that's you live for years on end. But I was even like thinking, Oh, maybe I maybe I should try it because it's like, it'll give me like more of an insight. But then again, I'm like, well, that kind of goes against everything that that I preach, but I sometimes like at least in my opinion, sometimes it's kind of good to do those things because it gives you a little bit more of like incite. Like you said, you tried. You felt like shit, you know? So for me too, it's like, do I think a woman should fast? No, I don't, I don't think a woman should fast. I don't, I don't promote it. But then again, it's like, I'm like, man, like, I've read some good research and some good benefits, but then I'm like, but it's just done on a male, you know? So, I would say right now my stance would be, I don't think a woman should fast I think the main goal, or when she wakes up, you break your fast you know, you work on trying to like get blood glucose, you know, like balanced, you know, have cortisol under control. And, and go from there.

Bridget Moroney  35:51

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Tarryn Nettles  38:12

yeah, I yeah, I can't, like I can't say like, I support it, you know, I just like, but again, like, I know, there's good health benefits, but it's just mostly looked at from a male standpoint, not not a female, you know, and, again, like, we need different things than what a male would since, you know, hormones are definitely a moving target for us.

Bridget Moroney  38:37

So I guess, you know, with that said, um, you know, kind of talking about, like, a lot of research being done on males. And a lot of I think, just in general, I mean, there's, there's definitely some more specialized advice out there. But a lot of a lot of general advice for health and fitness work supremely well, for men, and not as, you know, great for women in all circumstances, I guess. What are some common mistakes that women make when you know, they are trying to lose weight specifically, I guess we'll we'll kind of just stick on on that subject.

Tarryn Nettles  39:12

as well. I would say, Well, the first thing that comes to my mind is kind of going back to I feel like I'm like repeating myself here, but like going the calories in calories out. Yes, that does matter. Like I'm not going to sit here and argue and say no, it doesn't matter. It does matter. Absolutely. But we also need to understand like, again, there's a lot of gray for us women like when it's coming to like let's say like weight loss. You know, because for us, we need things like a little bit more recoverability we need more recovery days. We need to have higher carbohydrate days. So it's not necessarily following that in narrative of like, oh, calories in calories out, it's really kind of just like for women, you know, it should always be personalized and periodized to her, you know, like, there's been some situations like with some of my female clients where we are dieting them, well, you know, you would think like, oh, calories in calories out, you know, they'll lose weight. But, you know, in some instances, you know, we'll go ahead and we'll add in, you know, a refeed day feeding them more food, and they actually drop weight. So I'm just like, hey, I'm just gonna keep feeding you, you know. And so it kind of goes against that narrative. But it's like, it works. It works for us. And it's just again, that gray. Another thing and this, this may be opening up like a can of worms here. i Another thing is training differently around the menstrual cycle. Honestly, I am not a fan of that. I'm not a fan. I think it's like it's very, it's like, blanketing all women. Like if you have a menstrual cycle, you know, in your follicular phase, you know, you can train harder. But then when you move in your luteal phase, like, you know, just back off and do things like yoga or walking. And I'm like, if you have a woman that actually has like, a performance based goal, we, you know, the neat goal, Muscle Gaining goal, that's going to work for her, you know,

Bridget Moroney  41:34

it's like one week of training, if you if you really break it down for

Tarryn Nettles  41:39

one week out of the month, and and then when you bitch about why you're not making progress, well, it's because we're the way we're doing it with your training. That's not like all of it there. But yeah, that's that's kind of like something that I'm just like, oof, like, I think it can be a misconception and I see it, it's thrown out on social media. So much. And I'm like, not every woman fits that narrative. Because, well, first off, not every woman feels the same, like because the whole idea behind that is that like, oh, well, you know, when you're in your luteal phase, like, you just need to be like, more calmer, because maybe you're not feeling you don't have as much energy or whatever your your, but it's just like, not all women are like that, like, I am not that I have, you know, a handful of female clients, they're not like that. Now, I do have some female clients to wear on their menstrual cycle, like we do need to D load. So we're downloading, you know, once every, like four to five weeks, but that's just going off of how they feel. But not every man feels the same. So that's just one of those things from like, like it needs to be personalized as a personalized approach. And not only that, what are the goals, like the goals have to align with the action, and it's like, if I'm over here, basically like D loading you for like two weeks out of the month, you're probably not going to be able to have like really good performance goals, you may not add muscle or, you know, whatever the physical like may be. So that's just one of those things. And then another one here is I feel like you open up a can of worms here. If if a woman is not making progress, she's either one not tracking her food correctly, not diet hard enough, not training hard enough. And it from like, my personal experience. And like, I'm just other things that I've seen from clients that I've taken on, you know, like I said, like, women do do enough, like women are very, like, most of them, I don't want to say all of them, because we're not all the same. But for the most part, we are wired pretty much the same, but we're always on our stuff. You know, like we always want to go up and beyond, we always want to like, push it more, because we think more and more and more is better, because we'll get there faster. But if those women are not making progress, you know, it's it's probably either well again, is it how are you dieting? Are you going too extreme too quickly? Or is there just something internally going on that's holding you back? Or maybe it's a lifestyle thing that's going on like the bathroom everyday not having a Batman being without your alcohol? You know, because that's another thing like tracking alcohol and thinking that oh, well, I subtract so I'm gonna you know, I could still lose weight because macros are macros and it's like, no, it's not, you know, it's not the same because of how the body looks at it. Alcohol. And then the last thing here, the last one for like a misconception is hormonal birth control does not regulate hormones, it suppresses them. It doesn't regulate the cycle. And if you think it does, you're being told it does, and you're like, Oh, well, you know, I have a cycle every month, it is a false bleed. It's not a true hormonal bleed from actual fluctuating, like hormones that that cause that. And so if you're kind of like going round and round with that, and you're being you're having these symptoms, you're like, Oh, well, here are doctors like here, get on birth control, get to the root problem. Like I wouldn't mess with control, because it can hormonal birth control, because it can just make matters matters worse there. Yeah, so now that I opened up that camp,

Bridget Moroney  45:56

gosh, yeah, no, I mean, it's, I'm just thinking of the cycle thinking they're like, I don't know, I don't know if it's like just a new thing, or whatever. But yeah, I guess I guess, kind of, like, bottom line is there is there's once again, like just a lot that's like, kind of out there in the world, you know, that's marketed, you know, or kind of promoted specifically towards women. That's either it's like, kind of like you were saying, like, it's like that one size fits all. And there's, you know, I think at the end of the day, like, you know, you need context, like, you know, what are your what are your goals, like if, you know, and then and then also just like, individual,

Tarryn Nettles  46:35

you know, it's not, it's not a one size fits all like for that. And that could be one of the reasons that are holding women back from making the progress, they actually want to make, you know, just following that kind of advice. And I always look at, you know, who are the ones like, putting out this advice. I mean, there is research on this, I will say that, so I don't want to like discredit like anyone talking about it, or anything like that. But when it comes to research, it's a tool, it's a tool to help you formulate your own conclusion and just understand, like, hey, even though research says this, you still take bits and pieces from it, you implement it, but then there's things that you're like, uh, no, I don't want to use this or this or this. But when I look at the people who are like talking about this stuff, it's like, they're not really into, like working out so much. It's for maybe just health, which Hey, will you want to work out just for health, nothing against those women, but you're not into performance. They're not into like, Man, I just, I want to build muscle, we're asked the aesthetic side of things. So, you know, you got to kind of take it with a grain of salt to like, when you when you hear that, and who is it coming from?

Bridget Moroney  47:58

You've brought this up several times getting to the root cause of things, I guess, you know, when when you do work with clients, and and again, it there's, there's, I'm sure I'm making the assumption that women come to you for a variety of reasons, variety of goals there, but and they have a variety of you know, where they're starting from hormonally or health wise, but I guess, you know, when you have women who maybe have some of these issues, or, you know, again, like the A plus B isn't equaling C, like, how do you address that? Like, where do you kind of start there, you know, in working with your clients?

Tarryn Nettles  48:41

So the first thing I do is, well, first off, what like, what are their symptoms? What what are they dealing with, that would be like the first thing and then maybe just kind of dive in a little bit deeper to like lifestyle, you know, like that words coming up, like a lot, but it so much. And then from there, what I would like to do is I would like to run a full thyroid for sex hormone panel. So I can actually see what's going on. Because, you know, like I mentioned earlier, you know, if you have someone that's like, oh, well, you know, I have like just this issue, it's usually not just that issue because our body systems work together. So it's kind of like, if one thing is off, you can kind of throw other systems off. So I always like to look at you know, the the bloodwork to know for sure you know what's going on. And then and then go from there.

Bridget Moroney  49:41

Really quick. Another thought that just kind of came up in my mind, you know, specifically thinking about thyroid because you know, again, as someone who has gone through their own healing journey, whatever you might call it there, have my own issues with thyroid, but I hear this a lot I've heard this a lot from doctors and other people is that yeah, you mentioned symptoms there. So, I mean, I guess what's kind of like your take on that there, like, in my experience in the way I work with doctors, and where I have worked with doctors is like, yes, bloodwork is is definitely like, key there. But there's there is there isn't that element there is that element of of the the symptoms, like what are your you know, because like, and I guess that's kind of the thing with with bloodwork in general is like, you know, depending on the day, and what's happening to you that day, it's you know, it's a snapshot there. And as someone who has, you know, suffered, you know, some very severe symptoms, and now, you know, have managed those symptoms. And the bloodwork also shows, but you know, some days, like like my most recent bloodwork was not the greatest compared to where it was, you know, previously, but at the same time, like, my symptoms are fine there. So, I don't know, I guess that's yeah, whatever kind of question in my rambling there.

Tarryn Nettles  51:08

So, it Okay, so it's okay, prime example here. Because I've, I've seen this, you know, come up many times, you know, when I'm working working with the client to help with hormone or to help with thyroid health, because let's say they have, you know, low thyroid function, say they're hypothyroid. And we work on things for like six months, you know, we work on, you know, increasing food keeping, like the stressors, you know, kind of low monitoring, you know, their training volume, you know, and then of course, like diving into lifestyle, and like, hey, well, we need to work on changing XYZ here to help us. But I have seen some instances where for some women like Man, they're eating like, well over like 300 grams of carbs, but then we happen to see, like, they get their lab work back. And like, it's kind of a little bit worse there. So it's, it's one of those things too, like with hormones, it's like, it is always like a moving target to, you know, because it does depend on like, what's going on with you. Even if like you have someone like eating like well over 300 grams of carbs and say they kind of say they lost weight, like throughout the process of just increasing food. But then when you get blood work done, it's like oh, man like this, this isn't right, this is a little bit higher, or whatever the case is. Again, it's just like one of those situations like what you have to make sure you're looking at everything else seeing what's going on, not just like focusing on like thyroid, but like looking a little bit deeper there of what's happening, like just using thyroid as an example. And then just understanding that it is a moving target. I know they have other tests to like you can do a hair tissue mineral analysis test. And the benefit of that is that well, that's looking at more so like the mineral side of things like what are you deficient in, that could be playing into whatever you have going on. But that's looking at a snapshot of the last three months of your life where bloodwork it's a great tool can give you really good indication of like, Hey, this is what's going on. But it's kind of looking at you in just that moment. You know, and I'm so that's kind of like the negative side of it. So, yeah, I've I've seen situations like that too. And, you know, you're like, oh, man, I feel good. And this and this even happened to me, and then like you get your stuff back and you're like, oh my god, like what is going on? You know, or it could I've even seen other things here too, just kind of throwing that out there. Where the thyroid lab or panel whatever like marker we're talking about is it's skewed a little bit. So that can just be for maybe like, supplementation that you're taking, or it could have been something from the phlebotomist who drew the blood, like a mistake they made or whatever the situation is. So if you ever see something that comes back, it's like totally off the charts. You're like, this makes no sense. I would always recommend trying to try to rerun it to see

Bridget Moroney  54:35

Yeah, fair point. I mean, yeah, when in doubt, like yeah, just recheck it there. I've definitely had to have that done. You know, periodically they are just do double check and as you said, like usually are thankfully in those cases. It was just kind of like a fluke there. I think like my doctor one time she's like, oh, you know, this is like you said like the phlebotomist, you know, it was just the way the sample was handled there like and she and she was experienced enough that like she knew that kind of Like she wasn't concerned, you know, kind of Yeah. But um, yeah. Okay, so you mentioned you mentioned you have like women who are eating well over 300 grams of carbs. And I'm sure there's probably some people, some women listening to this being like, Oh my God. Because, you know, again, like, I think just the society as a whole has been conditioned to fear carbs over the past couple of years. And again, you know, talking specifically about women, but I've, I've seen, you know, just you mentioned this several times online, and we were talking about this before being very pro car, but you, I think, to quote you, you said women like thrive on carbs.

Tarryn Nettles  55:41

So, yes, so to add to that, like one of the biggest things here is that we have to understand that well, first off, women are more prone to having thyroid issues. Not saying males aren't but it's not as common as women just because of all like, the crazy things like we do, you know, like all the dieting and like cutting out this micronutrient that micronutrient or following you know, so and so's meal plan or whatever the situation may be. But carbs are your thyroids or your thyroids BFF by it is just because of the response that carbs have, starting from, like the brain that signals down to the thyroid, and then it helps the thyroid with well, specifically thyroid stimulating hormone it helps with you know, production of like tea for that gets converted in other areas of the body. But yeah, carbs, carbs is where it's at. Because a lot of people who cut out the carbohydrates like they don't really understand like, what's going on like, yeah, they're like, oh, cool, like I I did low carb and like, I dropped like five pounds this week. And it's like, it's not five pounds of fat you dropped like not to not to burst anybody's bubble. But

Bridget Moroney  57:10

if you need to burst it, though. Yeah.

Tarryn Nettles  57:14

I'll be I'll be the asshole here.

Bridget Moroney  57:19

But it's my as my podcast, I'll take accountability.

Tarryn Nettles  57:23

Yes. Sin bridges, the hate mail. Not me. Yeah. But no, like, with, like, when you cut out carbs, like, yeah, you will drop weight quick, in the beginning. But the main reason for that is because you have to think carbs hold water, carbs hold glycogen. The minute you cut those out, you're more than likely just dropping the water and any, like, excess glycogen that you're getting from the carbs that is showing on the scale. And so yeah, people like oh, it's instant gratification. This is why low carb dieting is is the best and carbs are the devil and, and fats are where it's at. You know, I think like a high fat low carb diet has its place like in clinical types of like situations, or like clinical like scenarios or like people who have some kind of disease state, like certain kind of autoimmune diseases, like people thrive very well on like low carb keto types of diets. But for general, people like you and I were like, We were healthy, for the most part, cutting out carbs isn't going to make life better for us, it's, it will actually make it worse. Just because of, again, when you drastically cut out carbs, it's going to decrease thyroid hormones. And when that goes on, you know, of course, you know, your thyroid function, your metabolism is going to drop. And then also kind of like a little, like fun fact here is that, you know, the thyroid itself, it actually is made up of like glucose monitor molecules. So kind of like one of these things, like, if it's made off of that, or it has some of those in it, why are we cutting them out? You know, because obviously, like we hear like, glucose is our main fuel source. I know some people will argue and like go no will, you know fats are and blah, blah, blah, but it's like I'm not, I'm not talking about like that clinical demographic, you know, but another thing too, like with really low carb dieting, and just like, do it doing that for long periods of time or just having a lifestyle where you fear carbs. Over time, it does lower insulin, which Hey, for some people, that's a positive they they need that because maybe they are more insulin resistant. assistance. But for people who are not, it can be a bad thing because of how it does negatively impact our thyroid. Because there there is a relationship there. And so yeah, that's, that's the biggest thing and just kind of thinking like going zero to 100. And then just like cutting out all the carbs, it's honestly, it will eventually bite you in the ass and like your progress is gonna slow down. And then yeah, you may, you may have made like, excellent progress by like avoiding carbohydrates. And, you know, there's no argument there because it's kind of like, hey, a calorie deficits, calorie deficit, you know, regardless if you cut out carbs, or you don't. But the thing is, is, you need to look and see what happens after that diet. How does that thyroid look after the diet? And then I mean, I know there's like, I talked to like women before, where they're like, Yeah, I've tried keto I tried, you know, low carb dieting, and it just completely destroyed, you know, my thyroid health and my metabolism, and like, I'm still trying to deal with that. And so it's just kind of has like lasting effects. So it's like, you gotta like, we just have to be, like, smarter. Like, is for women. And balanced approach is always the best approach. You know, if your thing that's like, cut this out, cut that out, it's probably not the best approach, because for every action, there will always be a positive and negative reaction for what we do.

Bridget Moroney  1:01:34

Yeah, that's such a good point, too. I think a lot of I mean, I completely empathize with how people feel this way. Because I've been there where it's like, I just want to see this results. I just want to get this weight off. I just want it whatever. And people are, like, so eager, you know, to, to get to that end that they don't think about, like you said, like those long term effects. Like yeah, okay, great. dropped this weight. But now it's like, well, now I, you know, like it can take, I don't know, correct me if I'm wrong, but it could take like, you know, several years, I think maybe for for some for some people to recover from from some of these diets. So,

Tarryn Nettles  1:02:14

absolutely, yeah, yeah. And then the sad thing is, too, is like, what, what does make it hard is, you know, also, like, when you have like doctors out there, like recommending, oh, just go on a low carb diet, or just do this, just do that. And it's like, not to discredit doctors, but they legitimately only took like, one nutrition course, throughout their whole college career of like, eight years, eight to 10 years of being in school. So it's kind of like, what does that you know, so it's, I don't know, we just, we just got to, like, make better choices here. And just understand that, like, you know, cutting out a certain food group is not the way I say to like some of these women who's like, oh, well, cars just don't work for me. For some women, like, no, it may not. But it's because there's an underlying issue that's not being addressed. That's, that's your problem. But for the ones where there's not an issue, it's not the fact that carbs don't work for you. It's just the fact that you don't know how to utilize carbs properly. You don't iridized them properly. And so that's why it doesn't work for you.

Bridget Moroney  1:03:27

Yeah, great point. Um, well, I know a lot of the stuff that we've been talking about has a lot of nuance and context and definitely many layers and gray areas there. But I guess, you know, for anyone who's, who's listening to this, this episode, who maybe is just starting out on, you know, health, weight loss, whatever fitness journey, just in general, I guess, what would be just some simple steps because again, like, I think that's part you know, I'm sure you can appreciate this as much as anyone there there's, there's so much information out there. And people kind of get into this like analysis process, like, Oh, is it my hormones? Is it but what are ya, like, kind of, like, what are some simple things that someone could do if they're like, Hmm, you know, I'm not sure where to start, you know, is it my hormones is my lifestyle, nutrition, whatever.

Tarryn Nettles  1:04:18

So, again, lifestyle that we're, that's, that is like the biggest thing. So I would say, you know, what, I'll get into lifestyle of course, but first and foremost, have an understanding of what healthy foods are, have an understanding of what nutrient dense foods are, and just like a foundational health of nutrition, like you don't have to, you don't have to be like Albert Einstein of nutrition, you know, you just really have to understand like, Okay, this is a protein, this is a carb, this is a fat. These foods have, you know, fiber, no, these are your processed foods. So if you can understand like that, and you can kind of build your food upon like, healthy food options or nutrient dense foods like, again, like protein sources, you know, her like complex carbohydrates, fruits and vegetables, healthy fats, you'll be good. Like, that's the first place to start. Because I think people they like, especially with, like, If It Fits Your Macros, like with that thing, it's like, Hey, I'm all about that I'm all about flexible dieting, and having flexibility, you know, in your diet, or, you know, focusing on eating, you know, like 80 to 90%, healthy types of foods, and then like that, like 10 to 20%, like foods that you enjoy, like, I'm all about it. But I think a lot of people just they skip that step. And then they go straight to like, oh, well, hey, I can sit here and eat, you know, chips and cakes and have a little protein with it. And it's cool, because it fits my macros, and I seen you know, so and so online promoting it and there shred it, it's, you have to have your own understanding of that and understand that healthy foods, nutrient dense foods still matter, regardless of where, where you're at, or what your goal is. So the other things here too, would be sleep, like making sure like you're getting at least seven to eight hours of sleep per night, like sleep is so essential with, again, whatever your goal is, like we need to sleep, that's the time we recover. That time, like our body's like regulate itself, like it needs sleep. And then focusing on balanced diet again, like don't, don't be following something that's cutting out a specific food group, it's, it's not good for you. Because also that can lead to like deeper issues, like there's a specific vitamin or mineral deficiency or with that could also be one of the causes of like a hormonal issue you run into later on down the road. So it's just not good to cut, put out a food group there. For focus on you know, fiber rich foods, you know, that would definitely be a good one and knowing what fiber rich foods are, like, I'm not talking like, you know, you go to the store and like, Oh, hey, here's some like low carb like tortillas with like, 20 grams of carbs, and then you eat it, then your digestive tracts like messed up for the next week, like, I'm talking like, you know, fruits and vegetables or seeds nuts, like things like that would be would be great. strength train, definitely strength train, like, Don't avoid it, because it if you're trying to not only feel good, but then you kind of want to achieve like this, like, maybe specific look you have or a performance goal, you know, you have you need to weight train, and weight training. It's it's so beneficial for you know, for us as we age, but then also just for Hormonal Health for thyroid health. It's just good to do. And then, let's see last thing here that I would say would be like limit, limit your alcohol intake, like don't, you can't, I hate to say it, but it's like, you can't have your cake and eat it too. When it comes to alcohol. Like there's there's no way like, I don't care what like the influence or coach says like, I know, like, I haven't really seen any data that says, you know, alcohol is so beneficial to us. Like it can definitely stall progress. Especially for you know, for women, I mean males too, but you know, women is kind of like my thing there. But yeah, those are just some simple things that you know, you can start with. Oh, and there's one more thing like limit your caffeine intake like don't over stimulate yourself like meaning like you're having two cups of coffee and then you're having a pre workout you know, that's loaded with caffeine like you want to limit that because that can definitely bite you in the ass. You know, as you're you're getting deeper into this stuff.

Bridget Moroney  1:09:32

Yeah, I mean, I hate to say it but you know, it's it's the basics there. I don't hate to say it I hate I hate to say that, like, you know, what's it's it's usually the things that aren't very exciting or flashy that I have like the most.

Tarryn Nettles  1:09:48

And that's what people forget. Like they're always looking for like the sexy way. It's like, the basics. Like that's, that's the sexy way so to speak.

Bridget Moroney  1:09:57

Yeah, sleep, chill out live. have heavy shirts, don't eat shit. Don't eat too much.

Tarryn Nettles  1:10:05

Yeah, it's really that simple. You know, and just don't try to go for like this, like extremeness. Like, there's nothing positive comes out of extra. Nothing. You know, a lot of these people who are trying to dive into the extremes or these crazy fad diets, it's like, you're, you're, you're going to fail, like not to sound like mean, but you will fail because it's not sustainable for you. And so I think for a lot of people, that's what kind of gets them into, like that very vicious cycle of like, Oh, I'm going to do this, like 1200 calorie diet. And I'm going to try it out. Oh, I can't stick to it. I'll start Monday. And then it's like, you just keep going back to the same old stuff. But you literally get nowhere.

Bridget Moroney  1:10:54

Yeah, a lot of people don't don't realize, I mean, that this is the sustainability is kind of the key factor there. And if you're constantly going on and off a diet, then it's, it's it's not working. And you know, people think it's then like, oh, you know, I need to try harder. It's like, No, you're like, 1200 calories is hard. You're trying very hard. And you shouldn't be trying that hard. That's like, it's

Tarryn Nettles  1:11:16

like 1200 calories is like for like, I don't know, like, I don't wanna say like a toddler, but maybe like a child. Like not like a grown adult. I mean, unless you're, you're in a like, You're a grown adult, but you're like, maybe, I don't know, like four foot eight and statue. Yeah, but yeah, like grown adults like, No, you don't need to start on a 1200 calorie diet.

Bridget Moroney  1:11:43

No. Well, we've, we've done we've said a lot. You've said a lot. I've just been listening. But no, no, they I mean, again, like thank you, Taryn for, like everything that you've shared, I guess. Is there anything? I mean, do you think? Is there anything that we've kind of left on the table, I know, we've kind of like gone all over the place. But we've covered quite a bit,

Tarryn Nettles  1:12:03

I would say that, like the golden rule, like the golden rule for for anyone, like, especially fat loss, because I know, like, you know, a lot of people want to lose weight, they want to feel good, hey, I'm not mad at you about that everybody does. But you know, just a couple things to keep in mind here. And it's kind of jumping off of what I what I've said, which is extremes and stuff. But your golden rule to make sure that you're having you know, more success than failures, when it comes to making progress should be trying to eat as much as you can, while doing as little as you can and still progressing. So I'm not saying like, Hey, sit on the couch and do nothing and be like, Hey, that girl on bridges podcasts that this is okay. I'm saying this from a point of like, you know, you don't need to be in the gym, like, six, seven days a week, you know, even like four days a week for some people is is more than sufficient. And you don't need to be killing yourself with a ton of training volume. And then you also want to be trying to eat as much as you can, while still, you know, progressing, like dropping weight, or, again, whatever the goal is, I'm just using fat loss as like your general, general thing there since that's a popular one. And then also focus on the process versus the progress. I think that's, that's the biggest one where a lot of people kind of get all misconstrued there, because it's like, oh, well, I'm just so focused, I gotta lose these 20 pounds. And that's all you're focused on. And if you have a week where maybe you didn't have like a big drop in weight, or maybe you're on, you know, your menstrual cycle that week, or whatever the situation is, you know, you can't let that deter you because you have to stay grounded in the process. Not the progress will come as long as you're focusing on that process and just really buckling down on that.

Bridget Moroney  1:14:03

Yeah, I mean, again, like anything in life, it's not linear as much as we want to tell ourselves it's yeah, there's going to be some some good days not so good days, there's gonna be some forward progression maybe not, you know, regression or in quotes they're not necessary like you said, like maybe you're retaining water for whatever reason. Yeah, good points. Well, you know, once again, thank you for for being on here and just sharing everything you know, you have today I guess, you know, before we we end, is there anything or let me let me rephrase that. If people want to get in touch with you or kind of learn more about you and your coaching and, you know, connect with you on social media, like where's the best place to find you and everything else like that. So

Tarryn Nettles  1:14:52

Instagram would probably be the one of the best places I mean, you can also email me too, but Instagram would be the best So if you want to just kind of touch base with me there, my Instagrams at Taryn underscore nettles, you can shoot me a DM or you could reach out to me to like via email, but my email is kind of long kind of working on shorten that up by email, though, is a Terran at GT nutrition performance.org. So that's why I said, just DM me to do that way.

Bridget Moroney  1:15:25

Nice. Nice. And of course, I'll put that in the you know, whatever, that Lincoln bio, whatever it is that the show credits there all the links and everything. Um, do you all have a Is there is there a website or I guess just Instagram is the best way?

Tarryn Nettles  1:15:39

Yeah, Instagrams the best way I do have a website but it's I took it down because it kind of reflected like the quote unquote old me it's it's in the process of like, being rebuilt from the ashes. Night down the

Bridget Moroney  1:15:59

ice. A Amma? I'm all for the Yeah, the the Phoenix the proverbial phoenix rising out of the ashes there. So good stuff. Awesome. Um, well, again, you know, once again, thank you for everything. And yeah, this has been a really fun conversation. I definitely learned a lot and enjoyed everything that you had to share. So

Tarryn Nettles  1:16:23

yeah, yeah, that makes me happy. And again, thank you for having me, you know, and I hope your listeners you know, get some some kind of value out of this.

Bridget Moroney  1:16:31

I have no doubt in my mind that they they will so awesome. All right. We will see you all next time. Hey, really quick, before you go, I need you to do one thing for me. If there was something in this episode that you think would be a value to someone else, please share it. For me. My goal is to empower as many people as possible on their health and fitness journeys. And one of the best ways to do it is to share awesome information like what you heard in today's episode out with many others, so do me a favor, copy and paste that link, send it to one of your friends, your family or anyone who may think we'd get some enjoyment and value out of this. I appreciate you for listening. I'll see you next time.