Metabolic Momma Secret's with Dylan Conrad

Most women hate tracking their food — and honestly, I get it.   Food tracking works. It's one of the most efficient ways to lose fat and control results.   But it's also intrusive, annoying, and unsustainable long-term if you don't transition out of it properly.   In this video, I break down the exact 5-week blueprint I use with my clients to:   ● Lose fat ● Regulate hormones ● Reverse diet properly ● Maintain results without tracking food forever   This isn't "just eat intuitively and hope for the best."   It's a structured pathway that rebuilds hunger cues, fullness signals, portion awareness, and metabolic stability.   You'll learn:   ● When food tracking is useful (and when it's not) ● Why tracking forever actually backfires ● How cortisol, sleep, and recovery impact fat loss ● The 3 non-negotiables for losing fat ● The exact 5-week progression we use inside our coaching program   The 5-Week Fat Loss Reset:   Week 1: Slow meals to 20 minutes (reduce cortisol + overeating) Week 2: Eat to 80% full (fix ghrelin + leptin signaling) Week 3: Protein at every meal (boost metabolism + satiety) Week 4: Fiber + veggies each meal (GLP-1-like fullness) Week 5: Hand portions (or macros if needed) for real-life flexibility   This approach is designed for everyday humans — not ex-athletes or "grind harder" personalities.   If you want my Intuitive Eating Matrix that shows how to transition out of tracking without regaining fat:  

Ladies — if you're sick of tracking calories, sick of MyFitnessPal, and sick of fat loss feeling like a full-time job… this episode is for you.   In this video, I break down the exact 5-week habit-stacking blueprint I use with clients who want to lose fat without tracking a single calorie — sustainably, realistically, and long-term.   This isn't intuitive-eating chaos. This is structured habit stacking — one simple habit per week that compounds into automatic fat loss.   What You'll Learn: • Why calorie tracking isn't required for fat loss • How eating slower immediately lowers calorie intake • How to use fullness cues to stop overeating • Why fiber and protein regulate hunger hormones (GLP-1, CCK) • How to control portions anywhere without weighing food • Why this approach works especially well for menopausal women   The 5-Week Blueprint: Week 1: 20-minute meals Week 2: Eat until 80% full Week 3: Fiber + veggies at every meal Week 4: Protein at every meal Week 5: Hand-portion tracking (no scale, no app)   This system works because it fixes hormones, hunger, and behavior — not just calories.  

Ladies — if you're on a fat loss journey but still want to drink alcohol without wrecking your metabolism, sleep, digestion, and hormones… this episode is for you.   Costco is actually one of the BEST places to buy clean, low-inflammation alcohol — if you know what to look for.   In this video, I break down my Top 5 Costco Alcohol Picks for Fat Loss, focusing on:   • Lowest inflammation • Lowest sugar • Lowest congener load • Fewer hangovers • Better digestion and recovery   Not all alcohol is created equal.   Poor-quality alcohol increases inflammation, stresses your liver, slows fat metabolism, disrupts sleep, and leads to multi-day fat loss stalls.   Cleaner alcohol choices make a massive difference in how your body responds.   In this episode, I cover:   • Why alcohol quality matters for fat loss and hormones • The cleanest wine options at Costco • The best red wines for digestion and bloat • The lowest-inflammation spirits • The best low-calorie, low-sugar alcohol option overall   Top 5 Costco Picks: 1. New Zealand White Wine (Sauvignon Blanc) 2. European Dry Red Wines (Pinot Noir) 3. Kirkland French Vodka 4. Kirkland Tequila Blanco 5. Kirkland Hard Seltzers   Alcohol doesn't have to ruin fat loss — you just need a smarter strategy.  

In today's episode, I break down the simplest fat-loss trick almost no one talks about — stretching your meals to 20 minutes.   Most people eat so fast their body never has a chance to get out of stress mode, send fullness signals, or regulate appetite hormones.   When you slow down, EVERYTHING changes: cortisol, GLP-1, cravings, digestion, metabolism, even calorie intake.   Here's what we cover:   1⃣ Cortisol Drops Fast eating keeps your body in stress mode → cortisol rises → belly fat storage increases. Slowing down switches the body into "rest + digest," where cortisol naturally drops.   2⃣ Fullness Signals Kick In Your stomach needs 15–20 minutes to tell your brain you're full. When you rush, you overeat every time — even if you're trying to track calories.   3⃣ Natural GLP-1 Boost Eating slower increases your body's natural GLP-1 (the same hormone Ozempic mimics). More GLP-1 = fewer cravings, slower digestion, better appetite control.   4⃣ Better Digestion = Better Metabolism More chewing, less bloating, better nutrient absorption — your gut literally works better, and fat loss becomes easier.   5⃣ You Eat 20–30% Less Without Trying Same food, same plate… but slower meals lead to automatic calorie reduction. Fat loss without willpower or tracking — just pacing.   If you changed NOTHING else in your fat-loss journey and simply stretched each meal to 20 minutes, your hormones, cravings, and results would shift instantly.

If your appetite is out of control, cravings are nonstop, and you feel like you could eat the entire house… this episode is for you.   Today I break down the Top 5 Whole Foods appetite suppressants that actually turn off food noise, stabilize hunger, and help you stick to your calorie deficit — WITHOUT stimulants, prescription drugs, or extreme dieting.   But before we dive into supplements, I start with a rapid lifestyle audit that most women skip.   Because if your sleep, cortisol, or training plan are off, NOTHING you take will fix your hunger.   Here's what we cover

If you're menopausal and on a GLP-1 medication or peptide (semaglutide, tirzepatide, compounded peptides, microdosing, etc.), this is one of the most important videos you'll ever watch.   Most women make the SAME mistake…

If you're a tequila girlie on a fat loss journey, this is the video the alcohol industry never wanted you to see.   Most people choose tequila based on: ❌ "Additive-free" ❌ Celebrity hype ❌ Bottle aesthetics ❌ TikTok recommendations ❌ Blindly trusting the label   But additive-free is ONE variable out of MANY…   And drinking the wrong tequila can destroy your fat loss, gut health, sleep, inflammation levels, and overall metabolic function.   In this episode, I break down 5 tequila mistakes that completely change how your body reacts to alcohol — especially for women navigating fat loss and hormone health.   You'll learn:

If you're on a fat loss or hormone health journey and you shop at Whole Foods, this is your complete Whole Foods tequila run done the RIGHT way.

If you think you're just one supplement tweak away from massive fat loss… this episode is going to hit you right between the eyes.   In this real coaching breakdown, I walk you through an actual conversation I had with a woman who believed supplements were the missing piece to her fat loss and hormone health journey — only to uncover that her training, recovery, nutrition, alcohol intake, and hormone optimization were all out of alignment.   Inside this episode, I break down:   • The real menopause fat loss hierarchy (and why supplements come LAST) • Why obsessing over stacks while ignoring recovery is a guaranteed plateau • How alcohol, undertraining, and poor sleep sabotage hormone-driven fat loss • How I coach clients through self-realization vs. giving surface-level advice • Why most programs fail because they're built on outdated fitness and nutrition models • The difference between general advice vs. real personalized fat loss strategy • How supplements actually work best as adherence tools, not shortcuts   Supplements can absolutely support fat loss — but only when the foundation is locked in. If your hormones, nutrition, sleep, and training aren't dialed, no stack on earth is going to save you.   If you're truly ready to get your foundation right:

If you're on a fat loss journey and still drinking random "additive-free" tequila, you're missing the biggest piece of the puzzle.   In this episode, I break down the Top 6 Single NOM tequilas that actually support gut health, fat oxidation, liver detox, inflammation control, and hangover reduction — not just what looks clean on the label.   Most people stop at additive-free, but that's only one variable.   I explain:   ✅ Why Single NOM matters more than additive-free ✅ How multiple brands under one distillery destroys consistency ✅ How congeners impact hangovers, inflammation, and fat loss ✅ Why fermentation, distillation, and agave sourcing affect your metabolism ✅ Why some tequilas hit you clean one week and wreck you the next   We also break down the Top 6 Single NOM brands including:   Don Fulano Volcan El Tesoro G4 Siete Leguas Fortaleza   If you care about:   • Fat loss • Hormone balance • Gut health • Liver detox • Recovery • HRV • Sleep quality • Inflammation • Hangovers   This episode will completely change how you buy tequila.  

Vitamin D3 + K2 is in almost every menopause supplement stack — but most women are using it incorrectly and expecting it to be a fat-loss magic pill.   In this episode, I break down exactly how Vitamin D3 and K2 work in the menopausal body, why vitamin D receptor sensitivity drops after estrogen declines, and how that directly affects bone density, hormone health, mood, inflammation, and fat loss.   You'll learn:   ✅ Why Vitamin D receptor activity crashes in menopause ✅ How K2 properly shuttles calcium into bone for remodeling and density ✅ Why supplements do NOT come before nutrition, macros, recovery, and training ✅ The menopausal fat-loss hierarchy that actually determines results ✅ Why supplement overlap and redundancy is stalling your progress ✅ How bloodwork determines true deficiency (and when you don't need D3 at all) ✅ Why stacking supplements on top of HRT, berberine, thermogenics, or sleep aids often backfires ✅ How sunlight, training, calcium intake, and food logs change your supplement needs   We also cover why the "everyone should take a multivitamin" mindset is outdated, how to avoid wasting money on unnecessary supplementation, and how to build a supplement strategy that actually matches your physiology instead of TikTok trends.   If you're menopausal and taking:   Vitamin D3 Vitamin K2 Melatonin Berberine Thermogenics Multivitamins   …this episode will save you money, confusion, and stalled results.  

If you're a tequila girlie on a fat loss or hormone health journey, this episode is your complete cheat code to choosing tequila that won't wreck your gut, hormones, inflammation, or recovery.   I break down the real tequila quality hierarchy — and why just looking for "additive-free" is NOT enough anymore.   In this episode, you'll learn:   ✅ What the NOM number (Norma Oficial Mexicana) actually means ✅ How single-distillery vs multi-distillery production affects purity, consistency, and hangovers ✅ Why diffuser vs traditional extraction drastically changes inflammatory load ✅ The impact of fermentation style, yeast type, water source, and barrel aging on gut health and liver detox ✅ How additives like glycerin, caramel color, oak extract, and sugar flavors sabotage fat loss, increase inflammation, and worsen next-day cortisol ✅ Why you can't judge tequila by single-NOM alone — and why some single-NOM brands still use garbage processes ✅ How to evaluate true transparency on the label   I also reveal my Top 10 Tequilas for Fat Loss & Hormone Health, based on production quality, transparency, and consistency:   1⃣ Volcán 2⃣ Lalo 3⃣ Siete Leguas 4⃣ Mijenta 5⃣ El Tesoro 6⃣ G4 7⃣ Tequila Ocho 8⃣ Fortaleza 9⃣ Tapatío

Ladies, if you're on a fat loss journey or hormone health journey using GLP-1 medications like semaglutide or liraglutide — and you want the fat loss without feeling like absolute trash — this episode is for you.   I break down the 5 biggest mistakes that are sabotaging your results on GLP-1s, including:   1⃣ Why semaglutide is often the wrong first choice compared to daily liraglutide dosing — and how weekly injections kill natural GLP-1 pulsatility, insulin sensitivity, and appetite control.   2⃣ Skipping microdosing and jumping straight to macro doses, which increases side effects and reduces long-term success.   3⃣ Critically low fiber intake — why 30g/day is non-negotiable and how to use psyllium husk and chia to boost GLP-1 naturally.   4⃣ Not having an exit strategy — reverse dieting, habit restructuring, and how people regain everything when they don't plan their transition.   5⃣ Drinking alcohol like you're not medicated — why GLP-1 + alcohol is a blood-sugar, fat-metabolism, and recovery nightmare.   If you're serious about losing fat on GLP-1s without wrecking your metabolism, gut, hormones, or rebound weight, I've built a full GLP-1 Microdosing Guide that includes:   ✅ Exact microdosing schedule ✅ Full fat-loss meal plan ✅ Full workout plan ✅ Hormone-friendly GLP-1 support strategy   DM me "GLP1" on Instagram and I'll send you the full guide.

Ladies, if you are menopausal as f*ck and your fat loss has completely stalled… cravings are out of control… sleep is trash… and your belly fat feels impossible to lose — this episode is your Costco survival guide.

Ladies, if you're on a fat loss journey and you still want to enjoy tequila without wrecking your hormones, gut, or metabolism — this episode is a MUST LISTEN.

TAKING TOO MANY SUPPLEMENTS!?

So many women are stuck in hormone frustration because they believe blood work is the ultimate truth. In this episode, I explain why that belief is holding you back.   Hormone levels shift constantly. They change by the day, the hour, stress, sleep, food, inflammation, hydration, and more. Yet women are driving hours, getting stuck with needles, waiting on labs — only to be told everything is "normal" while fat loss, energy, mood, and recovery are still wrecked.   In this episode, I cover: • Why hormone blood work is a moving target • Why symptom-based data is often more accurate than labs • Why DEXA and body comp testing are often wildly inaccurate • Why real progress comes from lifestyle + physiology, not chasing numbers • Who this approach IS and IS NOT for   If you're the woman doing all the "right things" and still not seeing results — you're exactly who this episode is for.

So many women in menopause are stuck because they're listening to advice from people who only know what worked for their body — not yours.   In this episode, I explain why you should never blindly follow fat loss advice from your in-shape menopausal friends, influencers, or anyone who doesn't understand your real physiology.   We talk about: • The influencer trap • Why restriction never works long term • Why "just cut alcohol" is lazy advice • The difference between a coach vs. someone who just got results once • Why individualized menopause fat loss coaching matters   If you're serious about fat loss in menopause without burning out your hormones, your metabolism, and your sanity — this will hit home.

If you're menopausal as heck and standing in Whole Foods completely overwhelmed by the supplement aisle — this episode is your shortcut.   I just fully updated my Top 10 Menopause Supplements list for Summer 2025, and in this episode I break down:   ● What to actually buy at Whole Foods ● Exact doses and timing ● What helps with belly fat, insulin resistance, food noise, cortisol, sleep, inflammation, bone density, and muscle loss ● Which supplements are a waste of your money   We cover:   ● DIM – for estrogen metabolism ● Berberine Phytosome – for insulin resistance ● GABA – for food noise + stress eating ● Magnesium Glycinate – for sleep and nervous system support ● Non-stim + stim thermogenics – for fat mobilization ● Ashwagandha – for cortisol regulation ● Omega-3s – for hormone signaling + inflammation ● Vitamin D3 + K2 – for bone density and mood ● Creatine – for muscle retention in menopause   If you want my exact Whole Foods cheat sheet, DM me on Instagram @dylanaconrad with: "Whole Foods Menopause Supplements" and I'll send it to you directly.   This list is built specifically for menopausal fat loss, hormone balance, and metabolism support — not generic blog nonsense.

Ladies, if you're on a fat loss or hormone health journey and thinking about starting testosterone replacement therapy (TRT), this is the BIGGEST mistake I see women make over and over again — and it can completely wreck your hormones, libido, mood, and results.   In this episode, I break down: • How to tell if your testosterone is actually low • The difference between low total vs low free testosterone • The exact lab ranges you need to look for on blood work • Why low testosterone crushes libido, energy, mood, and stress tolerance • Why testosterone pellets are one of the WORST options for most women • How pellets trap you in bad dosing with no ability to adjust • Safer, smarter ways to approach TRT using creams or injections • And why consistency matters more than convenience   I also explain why so many women get stuck with side effects when they start TRT the wrong way — and how to avoid becoming one of them.   If you want the fat loss benefits of TRT without hopping on TRT, I also rebuilt my full Amazon Fat Loss Supplement List that you can order straight to your door.   Follow me on Instagram @dylanaconrad and DM me "AMAZON FAT LOSS SUPPLEMENTS" to get my top 10 list instantly.   This episode is for women in: • Perimenopause • Menopause • Hormone imbalance • Fat loss plateaus • Low libido, low energy, and high stress   If you care about your hormones, fat loss, and long-term health — do NOT skip this episode.

INTERMITTENT FASTING F*CKING UP YOUR CORTISOL!? (#1 Hack) ⚠️

Supplement audit and tracking apps like Subtract AI, Sepco, and other supplement ranking tools are everywhere right now — but are they actually helping your health… or giving you false confidence?   In this episode, I break down the 3 major flaws with supplement auditing apps that most people (and even doctors) overlook — especially if you're dealing with fat loss resistance, hormone imbalance, thyroid issues, HRT, or birth control.   You'll learn: • Why these apps often miss dangerous drug–supplement interactions • How they ignore your diet, nutrient intake, and deficiencies • Why they don't account for dosing, form, or timing (which completely changes how supplements work) • How they oversimplify complex hormonal health • Why your "high score" may mean absolutely nothing • When supplement apps CAN be useful vs when they become harmful • Why supplements must be personalized to your labs, diet, stress, and hormones   If you're taking a large supplement stack, using HRT or thyroid meds, or trying to lose stubborn fat — this is a MUST-listen before trusting any supplement-tracking app.

Activated charcoal is one of the most misunderstood supplements in the fat loss and hormone health world. In this episode, I break down exactly what activated charcoal actually does, whether coconut charcoal is better than bamboo, the correct dosing, the best time to take it, and the biggest mistakes that can wreck your meds and supplements if you use it wrong.   Spoiler: Activated charcoal is NOT a daily supplement. When taken too often, it can strip essential minerals and interfere with critical medications like thyroid meds, HRT, birth control, and fat loss supplements like berberine.   You'll learn: • Whether coconut charcoal is actually superior • The ideal dose (500–1,000 mg) • When to use activated charcoal (hangovers, food poisoning, mold exposure, bloating, travel) • When NOT to use it • Why you must leave a 3–4 hour buffer from meds & supplements • The best time of day to take it • Capsules vs powders • How to avoid canceling out your entire supplement stack   If you're on a fat loss journey, hormone health protocol, or taking thyroid meds or HRT, this is critical information you NEED to know before using activated charcoal.

Berberine is one of the most popular supplements for improving insulin sensitivity and supporting fat loss — but many people are using it incorrectly, stacking it unnecessarily, or taking it when they don't actually need it.   In this episode, I break down:   • What insulin resistance really is and how it affects fat storage • How berberine works like nature's metformin to support blood sugar control • The correct berberine dosage and timing for best results • Berberine phytosome vs HCl (and why bioavailability matters) • The most common berberine mistakes I see with women • When berberine is helpful — and when it's unnecessary • How GLP-1 medications and HRT already increase insulin sensitivity • Why stacking berberine with GLP-1 or HRT can create diminishing returns • How supplement overlap slows progress and wastes money • The 4 supplement category framework (metabolic, foundational, hormonal, gut)   You'll also learn how sleep, walking, strength training, cortisol balance, and an anti-inflammatory diet naturally improve insulin sensitivity — and why personalized supplement plans always outperform generic advice.   This episode is for you if you're: ✔ Struggling with insulin resistance ✔ Using berberine for fat loss ✔ On GLP-1 medications ✔ On hormone replacement therapy ✔ Taking a large supplement stack ✔ Feeling unsure about supplement overlap  

Ladies… if you keep avoiding your favorite foods because you think it'll help your fat loss… you're actually making it WAY harder.

If you're on a fat loss journey or working on hormone health, taking more supplements does not always mean better results.   In fact, over-supplementing can stall fat loss, disrupt hormones, interfere with medications, and even make you feel worse.   In this episode, I break down:   • How many supplements is too many • The most common signs you're over-supplementing • Why supplements can compete for absorption • How certain combinations can cancel each other out • Why more money spent does not equal better results • What symptoms like nausea, fatigue, brain fog, and sleep issues really mean • How I customize supplement protocols instead of using one-size-fits-all advice   You'll also learn why your nutrition, sleep, caffeine intake, and hormone profile all matter before choosing supplements — and why random TikTok recommendations often backfire.   This episode is perfect for: ✔ Women focused on fat loss ✔ Menopause and perimenopause support ✔ Insulin resistance and thyroid health ✔ Anyone feeling overwhelmed by supplements  

The Peptide Stack Every Menopausal Woman Should Know

Ladies… if you are menopausal as f*ck, exhausted, unmotivated, insulin resistant, and storing every carb as belly fat, THIS video is your new morning bible.   I'm breaking down the 3 Lazy Girl Menopause Breakfasts every woman needs to keep on hand — meals that take 1–2 minutes, stabilize your hormones, boost dopamine/serotonin, and flip your fat-oxidation switch back ON.   When estrogen and progesterone drop, so do your serotonin and dopamine. That's why you feel like sh*t, crave carbs, have no motivation, and gain weight FAST.   Add in insulin resistance + cortisol dysfunction and boom — the "perfect storm," starring your belly fat instead of George Clooney.  

Macros Stopped Working? Here's Exactly What To Do Next ⚠️

Ladies… if you're menopausal as f*ck and Whole Foods is basically your second home, THIS is your zero-prep grocery haul guide.

HOW TO DRINK BOOZE (WITHOUT RUINING YOUR HORMONES!)

THE WORST SUPPLEMENT COMBOS FOR HRT, THYROID + BIRTH CONTROL ❌

Ladies… if you're menopausal as f*ck and stress eating keeps destroying your fat loss… this is the most important video you'll watch all year.   This isn't about willpower. This isn't about "emotional eating."   This is dopamine + cortisol dysregulation caused by estrogen and progesterone dropping during menopause — and your brain desperately hunting for quick dopamine hits from:  

Ladies… if menopause is f*cking up your fat loss, it's NOT your hormones, not your age, not your willpower — it's the mindset and the random, one-size-fits-all advice you've been trying to follow for years.   In today's episode I break down the actual reason menopausal women get stuck:  

Ladies… if fake tequila is screwing up your fat loss, your hormone health, and your hangovers — this video is about to blow your mind.

Ladies, if your gut health is screwing up your fat loss, this episode breaks down the exact probiotic mistakes that sabotage your hormones, metabolism, and cravings — and how to fix them FAST.   Your gut isn't just about digestion… it's a hormone factory.   In this video, I explain why gut health controls your:

STRESS EATING F*CKING UP YOUR FAT LOSS⁉️ ULTIMATE MORNING BLUEPRINT   Ladies… if stress eating is wrecking your fat loss, it's not because you "have no willpower," it's not mindset, and it's definitely not mental weakness.   It's your day setup. Your cortisol. Your dopamine. Your blood sugar. Your caffeine timing. ALL of it.   If your mornings are chaotic, fasted, or mainlining caffeine… your brain is literally wired to go hunting for food at night.   Not because you're "bad"… But because your body is looking for a dopamine hit to bring cortisol back down.   This AM routine fixes that. It stabilizes cortisol, evens out dopamine, and stops the nighttime "I need something" cravings before they even start.   If you want the full Stress Eating Blueprint — the full-day layout, supplements, caffeine timing, meals, and everything:   DM me "STRESS EATING BLUEPRINT" and I'll send it to you.

The Peptide Stack Every Menopausal Woman Should Know ✨

Stress eating is NOT a willpower issue — it's a dopamine + cortisol imbalance that keeps women stuck in binge cycles, cravings, and fat-loss plateaus.   In this episode, I break down the exact daily routine you need to fix stress eating, emotional snacking, stress drinking, and afternoon cravings by rebuilding your dopamine curve, stabilizing cortisol, and setting up your entire day for hormone-aligned fat loss.   You'll learn:   • Why stress eating isn't about mindset — it's about biology • The real reason you crave food and alcohol when stressed • The exact probiotic + water protocol to reset your morning • How to time caffeine WITHOUT spiking cortisol • The L-Theanine + NAC combo that stops cravings • The protein + fiber schedule that stabilizes dopamine and hunger • How to structure your pre-workout and post-workout meals • The mid-morning Rhodiola window to prevent crashes • The 2–3pm protocol to stop emotional eating instantly • Why Semax, ashwagandha, or extra L-Theanine help your afternoon cortisol spike • How to drink alcohol without blowing up cravings • The exact night stack to shut off your brain and actually sleep   This is the complete stress-eating prevention blueprint — supplements, timing, meals, caffeine, alcohol strategy, and nighttime recovery.   For the free Stress Eating Prevention Blueprint, DM me "STRESSING PREVENTION BLUEPRINT" on Instagram @dylanaconrad and I'll send it to you ASAP.

Ladies — if you're on birth control, HRT, thyroid meds, or SSRIs, this episode is a must-watch ⚠️   I'm breaking down the top supplements that are secretly screwing with your medications, wrecking your fat loss, and throwing off your hormones.  

Ladies, if you're menopausal as f*ck and hitting Costco with that executive black card like a boss — this episode is your survival guide.