hello and welcome to today’s a live<\/p>\n
coaching call and community conversation<\/p>\n
today we are going to be talking about<\/p>\n
the lumen<\/a><\/p>\n the uh new metabolic tracking device<\/p>\n what’s that’s not actually new but it is<\/p>\n kind of like a new little craze going<\/p>\n around the especially the intermittent<\/p>\n fasting and<\/p>\n kind of<\/p>\n metabolism health kind of arena and<\/p>\n we’re going to talk about it here today<\/p>\n i’m gonna give you guys a little bit of<\/p>\n a rundown of what the lumen<\/a> metabolic<\/p>\n tracker does why it’s important to us as<\/p>\n aging women and i’m gonna share with you<\/p>\n a little bit about how the app works and<\/p>\n also how i<\/p>\n use this device to help keep myself<\/p>\n metabolically flexible as well so<\/p>\n welcome if you are new my name is diane<\/p>\n parham i am a fasting mindset coach so i<\/p>\n help you<\/p>\n manage your decision-making process your<\/p>\n thoughts your emotions your lifestyle<\/p>\n around what it is that you say you want<\/p>\n with intermittent fasting and how it is<\/p>\n we can use it to age successfully and i<\/p>\n am a huge fan of the lumen<\/a> and yes you<\/p>\n can use the lumen<\/a> and still intermittent<\/p>\n fast we’re going to talk about that a<\/p>\n little bit today as well so do me a<\/p>\n favor in the comments section let me<\/p>\n know if you’re familiar with the lumen<\/a><\/p>\n maybe you’re a user of the lumen<\/a> or<\/p>\n maybe you have no idea what the lumen<\/a> is<\/p>\n but you do want to track your metabolic<\/p>\n flexibility or know if you’re<\/p>\n metabolically flexible just leave me a<\/p>\n little comment and kind of let me know<\/p>\n where you stand on this subject so that<\/p>\n way i’ll kind of know how to address a<\/p>\n little bit of the discussion today so<\/p>\n this is going to be an informative<\/p>\n discussion but we’ll open it up at the<\/p>\n end for some conversation as well<\/p>\n if you are using the lumen<\/a> and you’re<\/p>\n feeling frustrated hopefully this will<\/p>\n help settle some things for you and<\/p>\n clear up some maybe some frustrations<\/p>\n you might have and then again always<\/p>\n feel free to put your questions in the<\/p>\n comment section i will address those at<\/p>\n the end so we are you uh going to have<\/p>\n today’s discussion<\/p>\n as a beginners to the lumen<\/a> type of<\/p>\n conversation and so what it is how to<\/p>\n get started and some some advice that i<\/p>\n give to women who are wanting to track<\/p>\n their metabolism don’t know where to<\/p>\n start and don’t know what to do with the<\/p>\n numbers that they’re getting from their<\/p>\n lumens so that’s how we’re gonna address<\/p>\n today’s conversation as well okay so i’m<\/p>\n gonna present some slides and i also<\/p>\n have a little video like i said of how<\/p>\n the app works on your phone and how to<\/p>\n breathe and all that kind of stuff i’ll<\/p>\n do that at the end but let’s get started<\/p>\n with<\/p>\n what<\/p>\n metabolism is or what metabolic<\/p>\n flexibility is and why it’s important to<\/p>\n us<\/p>\n especially as aging women right so we<\/p>\n know as we age our metabolism just<\/p>\n naturally slows down on us that’s one of<\/p>\n probably the most frustrating aspects of<\/p>\n going through this perimenopausal<\/p>\n menopausal post-menopausal season and<\/p>\n just aging in general is everything just<\/p>\n seems to start slowing down on us but we<\/p>\n do have the opportunity to be in control<\/p>\n of our metabolism and that does come<\/p>\n through being more metabolically<\/p>\n flexible and that just basically means<\/p>\n that we’re able to utilize the energy<\/p>\n that our body has in storage so we’re<\/p>\n able to pull out energy from the right<\/p>\n resources and be able to switch between<\/p>\n carb utilization and fat utilization<\/p>\n now everyone thinks that metabolism is<\/p>\n just a combination of what you do with<\/p>\n your exercise and what it is that you’re<\/p>\n consuming when you eat so it it kind of<\/p>\n has the<\/p>\n almost the likeness of calories in<\/p>\n calories out but there’s so many other<\/p>\n facets to metabolic flexibility that i<\/p>\n think that we we don’t consider when<\/p>\n we’re really trying to either lose<\/p>\n weight change our body composition or<\/p>\n just be generally overall<\/p>\n more healthful in the state or season<\/p>\n that we’re in so there’s five things<\/p>\n that i really emphasize with metabolic<\/p>\n flexibility that we have to take into<\/p>\n consideration<\/p>\n sleep i believe is probably the most<\/p>\n important and probably one of the<\/p>\n biggest influ influences of our<\/p>\n metabolic flexibility especially when<\/p>\n using something like a lumen<\/a> we have<\/p>\n nutrition we have our fitness hydration<\/p>\n and stress so all five of these areas<\/p>\n will be affected<\/p>\n when you’re using something like a lumen<\/a><\/p>\n and you’re really trying to<\/p>\n figure out from the inside out via<\/p>\n information that’s provided to you<\/p>\n what’s going on with your body<\/p>\n internally right so those are the five<\/p>\n things i really like women to look at<\/p>\n and really be honest about in their life<\/p>\n when they’re using especially something<\/p>\n like a lumen<\/a> that’s going to give them<\/p>\n feedback the other thing that we have to<\/p>\n take into consideration is our current<\/p>\n health status right so if you are<\/p>\n currently<\/p>\n managing a sugar-related disease or<\/p>\n you’re currently managing an autoimmune<\/p>\n disorder those things also affect our<\/p>\n overall internal health and those could<\/p>\n be<\/p>\n indicators from something that’s going<\/p>\n to provide you feedback like a lumen<\/a> and<\/p>\n where your numbers are and this is where<\/p>\n i want us to really get back to the<\/p>\n mindset aspect of why it is we would<\/p>\n purchase something that’s going to give<\/p>\n us feedback and we’re going to talk<\/p>\n about that here in just a second so<\/p>\n those are the five areas that i say we<\/p>\n really want to think about right the<\/p>\n other thing we want to consider and i<\/p>\n know this is one of those hot topics<\/p>\n when you’re using something like a lumen<\/a><\/p>\n the feedback that you’re going to get<\/p>\n has to do with your macronutrients right<\/p>\n the energies that’s going into your body<\/p>\n and how your body is going to convert<\/p>\n that energy and utilize it is going to<\/p>\n determine what readings you’re getting<\/p>\n on a lumen<\/a> so macronut macronutrients<\/p>\n quick review are carbohydrates fats and<\/p>\n proteins and each one of those<\/p>\n macronutrients carries a caloric value<\/p>\n right so that takes that would make up<\/p>\n your total caloric intake for the day so<\/p>\n just a quick a quick review of that for<\/p>\n for those of us who are maybe frustrated<\/p>\n with some of the feedback you’re getting<\/p>\n from your lumen<\/a> we got to go back and<\/p>\n figure out like why is it we’re getting<\/p>\n this feedback right so the two things<\/p>\n that are really manipulated when using a<\/p>\n lumen<\/a> are carbohydrates and fat because<\/p>\n those are the two things that we’re<\/p>\n getting feedback on when we breathe in<\/p>\n to this device what i’ve noticed for<\/p>\n myself and tracking how my<\/p>\n macronutrients vary from day to day is<\/p>\n my protein suggestion is pretty constant<\/p>\n like that one pretty much stays the same<\/p>\n and i believe that’s based on the the<\/p>\n track that i’m on with my lumen<\/a> and i’ll<\/p>\n share with you guys how you figure that<\/p>\n out here in just a second but we want to<\/p>\n remember that macronutrients are the is<\/p>\n the energy that’s going in right and<\/p>\n then how our body converts that is how<\/p>\n we utilize energy coming out and that’s<\/p>\n going to be the carbohydrates and the<\/p>\n fats that is red when you blow into your<\/p>\n lumen<\/a> what i really like to recommend<\/p>\n for women especially for those of us who<\/p>\n don’t like to count macros or manage<\/p>\n macros or don’t want to have to bother<\/p>\n with calorie counting all of those kind<\/p>\n of things is once you get a general idea<\/p>\n and what i have experienced with my<\/p>\n lumen<\/a> is that my numbers are pretty<\/p>\n consistent they just vary between how<\/p>\n many carbohydrates i take in a day or<\/p>\n how much fat i take in a day based on<\/p>\n the feedback i’m getting when i breathe<\/p>\n into my device and so once you get a<\/p>\n general idea of what the recommendations<\/p>\n are for your metabolic flexibility what<\/p>\n you need to do is just rinse and repeat<\/p>\n those same type of meals throughout your<\/p>\n week so that you don’t have to worry<\/p>\n about measuring and weighing and doing<\/p>\n all those things that we don’t want to<\/p>\n do anymore you just get a general idea<\/p>\n and if you’re pretty close you’re going<\/p>\n to be pretty good about making sure that<\/p>\n you’re utilizing the right energy<\/p>\n sources and you’re becoming more<\/p>\n metabolically flexible so i encourage<\/p>\n rinsing and repeating for sure<\/p>\n so there are three tracks to get<\/p>\n yourself to being metabolically flexible<\/p>\n within the lumen<\/a> one is are you just<\/p>\n like sustaining or wanting to improve<\/p>\n your overall metabolic health the other<\/p>\n one is weight loss so maybe you’re<\/p>\n wanting to lose some weight and the<\/p>\n other one is fitness performance so are<\/p>\n you maybe an elite athlete or someone<\/p>\n who’s training for something and you<\/p>\n want to make sure that you have the<\/p>\n proper fuel coming in and you’re<\/p>\n utilizing the proper fuel to make sure<\/p>\n that you can stay in the game with what<\/p>\n it is you’re doing with your fitness so<\/p>\n three tracks it’s really important to<\/p>\n make sure that you actually choose the<\/p>\n right track because the recommendations<\/p>\n that the lumen<\/a> is going to give you is<\/p>\n going to be based on which track you<\/p>\n selected the fitness performance track<\/p>\n does have a variable with protein in it<\/p>\n so depending on whether you want to just<\/p>\n improve endurance or you want to improve<\/p>\n body composition or you’re trying to<\/p>\n build muscle<\/p>\n will make that protein variable and your<\/p>\n macro nutrients different based on again<\/p>\n what it is your desired result is so<\/p>\n make sure you pick the right track if<\/p>\n you’re starting out with lumen<\/a> so that<\/p>\n it’s giving you the feedback that’s<\/p>\n going to get you to the what it is we<\/p>\n hear we say here in this community all<\/p>\n the times what it is you really want<\/p>\n right so we want to make sure that we<\/p>\n are clear on that<\/p>\n okay so what i did is i tracked today<\/p>\n for you so this is very very current<\/p>\n information and i’m going to break down<\/p>\n what my readings are on a lumen<\/a> and how<\/p>\n it is i understand what’s going on with<\/p>\n my own body chemistry so mondays for me<\/p>\n i almost always wake up a three on my<\/p>\n lumen<\/a> and i’ll explain to you in a<\/p>\n minute what that means if you’re new to<\/p>\n the lumen<\/a> and it’s usually because i get<\/p>\n a shortened amount of sleep from sunday<\/p>\n to monday because my daughter’s usually<\/p>\n up getting ready for school late on<\/p>\n sunday night and we stay up with her and<\/p>\n she gets up early on monday morning to<\/p>\n go to her cross country practice and<\/p>\n last night i happened to get about six<\/p>\n hours of sleep i know because i track my<\/p>\n sleep also that sounds about an hour and<\/p>\n a half short of what i really need to<\/p>\n get a full restorative night of sleep so<\/p>\n i woke up in a three which basically<\/p>\n means that my body is utilizing<\/p>\n carbohydrates and fats as energy and<\/p>\n ideally what we want with the lumen<\/a> is a<\/p>\n two or a one meaning you’re burning more<\/p>\n or utilizing or converting more of your<\/p>\n carbohydrates into a fat energy so i<\/p>\n know that going in it doesn’t freak me<\/p>\n out as soon as you know tonight rolls<\/p>\n around and we go to bed a little earlier<\/p>\n and<\/p>\n my body shifts into this to the week<\/p>\n night uh sleep schedule my lumen<\/a> numbers<\/p>\n come down naturally because sleep like i<\/p>\n said at the very beginning is one of the<\/p>\n most important aspects of really<\/p>\n becoming metabolically flexible because<\/p>\n when you’re sleeping is when your body<\/p>\n does the best converting of energy so<\/p>\n then i worked out right i had an hour of<\/p>\n a low zone 2 low zone or lo zone 2 low<\/p>\n zone 3 training again this is what i<\/p>\n talk about here all the time right that<\/p>\n endurance type of training where you’re<\/p>\n at a lower intensity for a longer period<\/p>\n of time so you utilize the energy that<\/p>\n you have in storage my lumen<\/a> number came<\/p>\n down so i went to more of a fat<\/p>\n utilization i used up the carbohydrates<\/p>\n that i had available through my exercise<\/p>\n session i had some black coffee and then<\/p>\n about i was like two hours later i<\/p>\n tested on my lumen<\/a> again and i’m in full<\/p>\n fat utilization so this is where i<\/p>\n really like to encourage my intermittent<\/p>\n fasting ladies to understand how your<\/p>\n own body chemistry works right there are<\/p>\n a lot of people who don’t think that<\/p>\n intermittent fasting is good for<\/p>\n metabolic flexibility and i always like<\/p>\n to encourage you to do it works for you<\/p>\n do uh live a lifestyle that allows you<\/p>\n to empower yourself around food and what<\/p>\n it is you want to live and my body just<\/p>\n does better in a fasted state than it<\/p>\n does in a fed state so i stay fasted<\/p>\n post workout and you can see from those<\/p>\n numbers i naturally came down and now<\/p>\n i’m in full fat burning mode so why<\/p>\n would i want to break that and then eat<\/p>\n something after i just got done working<\/p>\n out right my numbers would have went the<\/p>\n other way they would have gone up to<\/p>\n like a four again<\/p>\n and i’m explaining to you what that<\/p>\n means here in a second as well<\/p>\n so don’t be afraid to practice<\/p>\n intermittent fasting what we want to<\/p>\n make sure that we’re doing with<\/p>\n metabolic flexibility is not going into<\/p>\n extremes on one end or the other right<\/p>\n so we don’t want to become so<\/p>\n extreme with fasting that we don’t allow<\/p>\n enough opportunity to get the<\/p>\n macronutrients back in our body that we<\/p>\n need so we don’t want to drain the tank<\/p>\n so much we don’t have energy to sustain<\/p>\n what it is that we want to sustain but<\/p>\n then we also don’t want to consume so<\/p>\n much right that we have this backup and<\/p>\n we can’t drain the tanks so we have to<\/p>\n find that happy medium now i’ve been<\/p>\n intermittent fasting for about six years<\/p>\n my body just knows what to do in a<\/p>\n fasted state it’s not a stressed out<\/p>\n state for my body so i thrive there and<\/p>\n i can really control how i want to<\/p>\n utilize the energy that i have in<\/p>\n storage okay so let’s talk a little bit<\/p>\n um let me see who i have here<\/p>\n i bought one last month but haven’t set<\/p>\n it up or started using it okay awesome<\/p>\n so we’re gonna go ahead and and go<\/p>\n through how to get started and all that<\/p>\n just bought one had it for two weeks<\/p>\n awesome why considering selling it okay<\/p>\n don’t consider selling it until we’re<\/p>\n done for today okay so the lumen<\/a> it is<\/p>\n very very scientific right this is high<\/p>\n end science for the everyday person and<\/p>\n that’s where i think a lot of people get<\/p>\n really frustrated right this is<\/p>\n literally like having a nutritionist<\/p>\n in your hand i think the problem and the<\/p>\n frustration that comes from<\/p>\n the community in general of population<\/p>\n is that we don’t do the research and we<\/p>\n don’t treat this like it’s a hobby right<\/p>\n we blow in this device and we think it’s<\/p>\n going to give us a magical number<\/p>\n that we want it to to read but we don’t<\/p>\n consider<\/p>\n why it is we’re getting the readings<\/p>\n that we’re reading i can tell you that i<\/p>\n don’t have perfect metabolic flexibility<\/p>\n and that’s because i don’t live a<\/p>\n perfect life right i have some nights i<\/p>\n don’t get enough sleep i have some<\/p>\n nights i’m i’m you know stressed out i<\/p>\n have some days i don’t feel well and<\/p>\n those numbers are always<\/p>\n indicating how my body is feeling so i<\/p>\n generally<\/p>\n uh<\/p>\n come in at about a 12 to a 15 on my<\/p>\n metabolic flexibility and i’ll show you<\/p>\n what the ranges are in a second so i<\/p>\n highly recommend letting go of<\/p>\n perfection or trying to have the best<\/p>\n most perfect consistent metabolic<\/p>\n readings with your lumen<\/a> i highly<\/p>\n recommend using this as feedback as to<\/p>\n what is going on with your body and then<\/p>\n adjust accordingly so this is very very<\/p>\n high-end science type of stuff that is<\/p>\n in the everyday person’s hand so it<\/p>\n starts with a breath right so you wake<\/p>\n up in the morning and you breathe into<\/p>\n your lumina it’s going to give you<\/p>\n feedback as to what happened from the<\/p>\n last time you ate until you decided to<\/p>\n