METABOLIC AF

Ladies — if you've been told HIIT is "the worst thing you can do for your cortisol," buckle the f*ck up — because that influencer is WRONG. 😤   In this episode, Dylan Conrad (@dylanaconrad) breaks down the Top 5 Myths About HIIT and Cortisol that are sabotaging women's fat loss, hormone balance, and recovery.   Most of what you're calling "HIIT" — Orange Theory, F45, CrossFit-style classes — isn't even HIIT. It's chronic stress disguised as a workout. 🚨   You'll learn: 💥 The REAL difference between HIIT and interval training 💥 Why true HIIT improves cortisol regulation instead of wrecking it 💥 How chronic "cardio circuits" destroy HRV and metabolism 💥 The ideal HIIT frequency and duration for women's hormone health 💥 The training blueprint that actually balances your hormones and burns fat   If your workouts are leaving you wired, exhausted, and plateaued — this episode will change everything you thought you knew about training and cortisol regulation.   👉 DM me "HORMONE MATRIX" on Instagram (@dylanaconrad) to get my free Hormone Optimization Matrix and learn how to train, eat, and recover for YOUR hormones — not against them.   📩 Subscribe for more no-BS fat loss, hormone, and recovery coaching tips every week. 📲 Instagram | YouTube: @dylanaconrad 🌐 Learn more: https://metabolicaf.com

Ladies — if you're on a fat loss or hormone health journey and love your booze 🍸, this one's for you.   The internet is flooded with misinformation about alcohol, metabolism, and fat loss — and it's time to call it out.   In this episode, I break down the Top 5 Alcohol Myths of 2025 that your favorite "fitfluencers" keep getting wrong — and what's actually true when it comes to drinking, hormones, and fat loss.   We'll cover 👇 1⃣ Why your body never stops metabolizing fat (even when you drink) 2⃣ The truth about "alcohol is poison" — and why moderation is the key 3⃣ Why cutting out alcohol doesn't make you disciplined — it just makes you miserable 4⃣ Why clear liquor isn't automatically "better" for fat loss 5⃣ The real reason behind belly fat — and it's not beer or wine 🍺   You don't need to quit drinking — you just need to learn how to drink smarter.   ✅ How to drink and still burn fat ✅ The alcohol detox stack that actually works (NAC + Activated Charcoal) ✅ How to stop playing fat loss on "hard mode"   WANT MY TOTAL WINE OR COSTCO APPROVED ALCOHOL LIST? 📲 DM me "APPROVED ALCOHOLS" and where you shop (Costco or Total Wine) on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're in menopause and your doctor keeps telling you you're "fine," this one's for you 👇   Modern medicine is failing menopausal women every single day.   You're exhausted, gaining fat, your labs look "normal," and you're told it's all in your head.   This episode breaks down 3 ways the system is gaslighting women — and what to do about it.   Here's what I cover 👇   1⃣ Symptom Gaslighting: Most women aren't "depressed" — they're hormonally imbalanced. Doctors prescribe antidepressants instead of addressing cortisol, progesterone, and sleep.   2⃣ Relying Solely on Bloodwork: You can have perfect labs but still feel awful. Hormones are chemical messengers — and endocrine disruptors (pesticides, inflammation, toxins) block the signal. Your labs don't show that — your symptoms do.   3⃣ Overselling HRT as a Fat Loss Fix: HRT helps with insulin sensitivity, cortisol balance, and metabolism… but it's not a magic pill. You still need the right nutrition, training, and recovery to lose fat.   If modern medicine had done its job — I wouldn't have one. You'd already feel good, sleep deeply, and see progress again.   But since that's not happening, here's your next step 👇   💥 DM me on Instagram "MENOPAUSE MEAL PLAN" and I'll send you my 1600-calorie menopause nutrition blueprint — built to balance hormones, improve insulin sensitivity, and reignite fat loss 🔥

Ladies — if you're menopausal as f*ck and running on caffeine just to survive the day, this is your wake-up call. ⚡   When estrogen and progesterone start dropping toward zero, your body loses its natural cortisol buffer.   That means every cup of coffee hits harder — spiking stress hormones, driving up belly fat storage, wrecking sleep, and stalling fat loss even when your diet and training are on point.   In this episode, I break down 👇   ☕ The TRUTH about caffeine and cortisol timing 🔥 Why coffee on an empty stomach can wreck your hormones 🧬 Why bloodwork gives ZERO insight into your hormonal reality 🧾 How to use symptom tracking instead of labs to fix cortisol 💡 Why progesterone loss makes fat loss harder during menopause   If you're tired of feeling wired, bloated, and stuck no matter how clean you eat — this one's for you.   📲 DM me "HORMONE SYMPTOM CHECKLIST" on Instagram @dylanaconrad and I'll send you my free tool to see exactly what's going on with your hormones and cortisol levels ⁉️

Ladies — if you're surviving off 5 or 6 hours of sleep and wondering why your fat loss has stalled… this is your wake-up call. ⏰   You can eat perfectly, train hard, hit your macros — and still lose zero fat if your sleep quality and recovery are trash.   In this episode, I'm breaking down how sleep wrecks your metabolism, hormones, and cravings — and how to fix it fast. 👇   🧠 Morning Routine: Stop spiking cortisol right after you wake up. Chill for 30–60 minutes before caffeine, news, or emails.   🔥 Cortisol Control: Sleep loss drives up cortisol, lowers thyroid, increases hunger, and makes belly fat storage automatic.   💪 Workout Strategy: Alternate sympathetic and parasympathetic work (bike sprints, sleds, rowers) to regulate your stress response and improve HRV.   🌙 Wind-Down Routine: Ashwagandha, magnesium glycinate, and contrast showers to calm the nervous system and prep your body for sleep.   💊 Sleep Supplements: Melatonin (1 mg or less), magnesium, L-theanine, and valerian root — what actually works and how to time them correctly (1.5–2 hrs before bed).   Bottom line — if your sleep sucks, your results will too. 😴   Sleep regulates cortisol, hunger hormones, thyroid output, and recovery — all the things that make fat loss possible.   💥 Want my full Sleep Optimization eBook (wind-down routine, supplements, blackout checklist, and daily habits)?   📲 DM me "SLEEP EBOOK" on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're on a fat loss or hormone health journey and love your booze 🍷, this one's for you.   Everyone says alcohol kills fat loss — but that's not the full story.   In this episode, I break down exactly how drinking impacts your HRV (heart rate variability), recovery, and hormones — and how to leverage it instead of letting it destroy your progress. 👇   We'll cover: ⚡ Why alcohol tanks HRV and recovery overnight 🔥 How low HRV leads to cortisol spikes, insulin resistance, thyroid downregulation, and estrogen dominance 💪 The supplement stack that protects your metabolism when you drink (NAC, activated charcoal, protein + fiber) 🍷 How to time your drinks to minimize fat storage and maximize recovery 😴 The HRV hacks to bounce back fast after a night out   If you want to enjoy your wine, optimize recovery, and still burn fat — this is your secret weapon. 🍷💪   WANT MY COSTCO + TOTAL WINE APPROVED ALCOHOL LIST? 📲 DM me "ALCOHOL LIST" on Instagram @dylanaconrad and I'll send it to you ASAP 💌

Ladies — if you're menopausal as f*ck and tired of your metabolism feeling broken, this one's for you. 👇   In this episode, I'm breaking down exactly how to get the fat loss results of HRT (Hormone Replacement Therapy) — without actually taking hormones.   We work with hundreds of women in every stage of menopause, and 70% of them think they need estrogen or testosterone pellets just to lose fat.   The truth? You don't.   Here's the breakdown 👇   💊 Supplements that mimic HRT: DIM, Vitex, ashwagandha, theanine, and GABA — how to stack them for estrogen, progesterone, and cortisol balance.   🥩 Diet that fixes menopause metabolism: High-protein (0.8–1.1g/lb bodyweight), high-fiber (30g/day minimum), plus phytoestrogen-rich foods like flaxseed and soy to naturally support estrogen production.   🏋️‍♀️ Training that unlocks your fat loss switch: Strength training 3–4x/week, walking daily for cortisol control, and short interval bursts to rebuild HRV (your recovery system).   Estrogen drops = insulin resistance. Progesterone drops = low recovery and high cortisol.   Together = the "menopause belly" that won't budge — unless you optimize your hormones naturally.   I'll show you how to do exactly that — no injections, no pellets, no crash diets. Just smart science and consistent strategy.   💥 DM me on Instagram "COSTCO ALCOHOLS" for my hormone-friendly alcohol list (yes, you can drink AND lose fat).   📲 Follow for more Metabolic AF strategies on hormone health, fat loss, and real-world women's metabolism.

Ladies — if you're menopausal as f*ck and feel like your fat loss completely stopped, this is why 👇   In this episode, I break down exactly how menopause drives insulin resistance, belly fat storage, and that constant feeling of burnout — and more importantly, what you can do to fix it.   Most women in menopause are told they're "crazy" or just handed antidepressants, HRT, or anxiety meds without ever being told what's really happening inside their body.   The truth? Estrogen and progesterone drops change how your body processes carbs, regulates cortisol, and burns fat — turning you into a fat-storing, low-energy machine if you don't adapt your strategy.   We'll talk through: 🔥 Why the estrogen drop makes your body insulin resistant 💤 How low progesterone wrecks sleep and cortisol balance 😩 The "fight or flight" loop that keeps you stressed and stuck 💪 The real, science-backed ways to reverse insulin resistance and feel like yourself again   You're not crazy — your hormones just need a new game plan.   OPTIMIZE YOUR HORMONES, NOT JUST YOUR CALORIES ⁉   📲 DM me "MENOPAUSE" on Instagram @dylanaconrad for my free Menopause Fat Loss Checklist 💌

Ladies — if you're on a fat loss or hormone health journey and can't stop self-sabotaging… this video is going to change everything 👇   You're not broken. You're just trapped in the all-in / all-out loop: restriction → burnout → binge → guilt → repeat.   I've seen it for 20 years coaching women — and it's the #1 reason fat loss feels impossible.   In this episode, I break down the REAL reason you can't stay consistent: your perfectionism is spiking cortisol, wrecking your metabolism, and making you gain and lose the same 20 pounds over and over again.   Here's what you'll learn 👇 ⚡ Why being "too dialed in" destroys results (even if you're hitting your macros) ⚡ How one client finally lost fat after eating pizza and drinking wine ⚡ The shocking bodybuilding story that proves cortisol kills fat loss ⚡ What the 80/20 rule actually means (and how to apply it daily) ⚡ Why "Dry January" and "Sober October" are keeping you stuck ⚡ How to rewire your brain for long-term sustainability instead of short-term punishment   If you're tired of losing and gaining the same weight for years… this is your sign to stop being perfect and start being consistent 💪   👇 TIME TO BUILD A LIFE YOU CAN MAINTAIN. 👇   📲 DM me "CHEAT MEAL MEAL PLAN" on Instagram @dylanaconrad and I'll send you the exact plan my clients use to stop self-sabotaging and finally see results.   Because this isn't a diet — it's a lifestyle you can actually live with 🔥

Ladies — if you're menopausal as f*ck and struggling to lose fat or hit your protein goals… THIS video is going to change everything 🔥   Here's the truth 👇 Once your estrogen and progesterone drop during menopause, your metabolism slows and your body becomes catabolic as hell — meaning you're breaking down muscle faster than you're building it.   That's why you can be "doing everything right" — eating clean, working out, tracking calories — and still not seeing results.   💡 The fix? You need more protein.   Not the old 0.6–0.8g per pound of bodyweight. You need 0.8–1.1g per pound to maintain muscle, metabolism, and energy through menopause.   In this video, I break down: ✅ EXACTLY how much protein menopausal women need daily ✅ How to hit that target without meal prepping or cooking every night ✅ The "pre-log" hack that keeps my clients lean, strong, and consistent ✅ Why your metabolism isn't broken — it's just underfed and under-recovered ✅ And how to build habits that stick, even when life gets crazy   If you're tired of feeling like your body's working against you… this is your roadmap to take control again 💪   ⚡ Want my "NO PREP REQUIRED" Menopause Meal Plans? DM me on Instagram @dylanaconrad with the words COSTCO or WHOLE FOODS and I'll send them your way 🙌 💬 COMMENT below: "MENOPAUSAL AF" if you're ready to rebuild your metabolism and finally see results 🔥

Ladies — if you're on a fat loss or hormone health journey and feel like your ashwagandha "stopped working" after a few weeks… this episode is going to blow your mind 🤯   You didn't build a tolerance — your body adapted.   Ashwagandha is an adaptogen, not a drug. That means it helps your body handle stress and eventually rebalance your cortisol and HPA axis.   Here's what's actually happening 👇 – Your cortisol is dropping by up to 30% (per research) – Your thyroid (T4 → T3) and testosterone are improving – Your stress reactivity is lower — which is why you don't "feel" it anymore – You've reached homeostasis — that's the goal 🔥   This episode breaks down: ✅ Why ashwagandha "stops working" after 4–8 weeks ✅ How to cycle it correctly (8–12 weeks on, 2–4 weeks off) ✅ Dosage ranges (300–600mg KSM-66 sweet spot) ✅ Why "not feeling it" is actually the sign it's WORKING   If you want my full Chill Stack (the exact recovery and cortisol-lowering combo I give my clients)…   📲 DM me "CHILL STACK" on Instagram and I'll send it to you ASAP 💊

STRESS-DRINKING WINE EVERY NIGHT? READ THIS 🍷   Ladies — if you're stress-drinking wine every single night to "unwind," you're not relaxing your body… you're wrecking your metabolism 😬   In this episode, I break down exactly why nightly wine is tanking your fat loss, recovery, HRV, and hormones — and how to fix it without giving up your glass completely.   You'll learn: 🍷 Why even one drink more than 3 nights a week wrecks your metabolism 💤 How alcohol destroys REM sleep, HRV, and fat-burning pathways 🔥 Why "fat metabolism" doesn't just shut off — it slows for hours every time you drink 💊 The supplement stack (Ashwagandha + GABA + L-Theanine) that replaces wine and gives the same chill effect 🧠 How to use "cue-routine-reward substitution" to rewire your habits and unwind without alcohol   If you want to feel relaxed and stay lean — this is the blueprint.   📲 DM me "ALCOHOL STACK" on Instagram @dylanaconrad for the free supplement guide.

You're doing everything right — eating clean, tracking macros, training hard — but the scale still won't budge.   What gives? 👀   In this episode, I break down the Fat Loss Hierarchy (yes, hierarchy) you're missing. It's not just calories in vs calories out.   If your hormones, recovery, and stress are messed up, no amount of diet or cardio will move the needle.   🔍 We cover: ● Why hormone optimization must be your foundation ● Why recovery (sleep, HRV, stress) outranks calories ● The truth about energy intake, macros, exercise, and "clean eating" in relation to your body ● How "one-size-fits-all" plans fail most of the time ● What to do now if you're stuck (actionable steps)   If you're tired of spinning your wheels and ready to build a plan that actually works for your body, this is the episode for you.   💬 Drop me a DM (or comment) with your biggest struggle on your fat-loss journey — I read them all.   ✅ Don't forget to hit Subscribe / Follow so you never miss when I break down these deeper truths.

Ladies — if you're on a fat loss journey, hormone reset plan, or just trying to finally get your body working right… your gut health might be sabotaging YOU.   In this episode, I break down 👇   ● How your gut microbiome dictates whether calories become fat or muscle ● Why systemic inflammation from a bad gut kills your metabolism ● The thyroid conversion you're missing out on if your gut is out of balance ● The #1 probiotic/prebiotic mistake most women make (and what to do instead) ● Why "symbiotics" or trendy gut drinks can backfire if your gut is already damaged   I also share my go-to product (yes, a gummy!) that actually works because you'll take it consistently.   👉 Want to heal your gut naturally? DM me "ANTI-INFLAMMATORY" and I'll send you my anti-inflammatory food list that helps reboot your metabolism.   If you enjoyed this, do me a favor — LIKE, SUBSCRIBE, and hit the notification bell so you never miss a drop. 💚

Ladies — if you want all the fat loss benefits of GLP-1 without the bobble head look, zero energy, stomach paralysis, or regaining all the weight… this is for you.   GLP-1 (glucagon-like peptide-1) is naturally secreted in your gut — and yes, you can boost it without expensive injections like Ozempic, Wegovy, or Mounjaro.   In this video, I'll show you how to naturally increase GLP-1 secretion using supplements, food, and lifestyle hacks straight from your kitchen.   Here's what you'll learn 👇   💊 The best supplements (psyllium husk, probiotic gummies, berberine, Prestige Labs Crush) to boost satiety + cut food noise   🥑 The right foods (high-protein meals, fiber bombs like avocado, chia seeds, steel-cut oats) that maximize GLP-1   ⏳ The simple eating habits (slow chewing, putting your fork down, small frequent meals) that keep you fuller longer   🔥 How to avoid the common GLP-1 mistakes that leave women losing muscle, wrecking energy, and gaining fat back   ⚡ If you want to burn fat, balance hormones, and keep your results WITHOUT relying on injections — this episode is for you.   👉 If this helps, share it with a friend who's thinking about GLP-1 meds. Let's spread this knowledge so more women win their fat loss and hormone health journeys.

Ladies — if you're on a fat loss or hormone health journey and menopause is wrecking your results, this is the episode you NEED. 👏   When progesterone and estrogen crash, your metabolism slows, cravings spike, insulin resistance builds, and cortisol regulation goes out the window.   That's why so many women in menopause feel "wired and tired," hungry all the time, and frustrated with their fat loss.   In this episode I break down the 3 best supplements every menopausal woman should have at home:   1⃣ Magnesium Glycinate – manage cortisol, improve sleep, reduce ghrelin-driven cravings.   2⃣ Fat Burner (Prestige Labs) – boost thermogenesis, mobilize fat, and accelerate metabolism.   3⃣ Berberine (Pro-Sorb Phytosome) – improve insulin sensitivity, control blood sugar, and stop belly fat storage.   ⚡ Supplements are just one part of the equation — but if you're menopausal AF and struggling with cravings, metabolism, and fat loss, these can be game changers.   👉 Want my full Top 10 Menopause Supplements List from Costco, Whole Foods, and Amazon? DM me "MENOPAUSE SUPPS" on Instagram @dylanaconrad and I'll send it ASAP.

Ladies — if you're on a fat loss journey, a hormone health journey, and you love tequila… there's a MASSIVE mistakeyou're probably making that's wrecking your hormones, slowing your fat loss, and giving you the worst hangovers of your life.   Here's the truth 👇   Most popular tequilas like Casamigos and Don Julio aren't even real tequila. Third-party testing showed they were nowhere near 100% blue weber agave — the standard for legit tequila.   Instead, they're packed with additives, sugar, coloring, and fake flavoring that destroy your gut, inflame your body, and jack up your hormones.   👎 Additive-loaded tequilas = sugar spikes, bloating, cravings, worse hangovers, liver stress, and hormone disruption.   👍 Additive-free tequilas = cleaner distillation, less inflammation, less stress on your liver, more fat burning, smoother recovery, and an actual agave flavor that makes you sip instead of slam shots.   In this episode, I break down ⬇️ 1️⃣ Why most mainstream tequila brands are fake (and how they got exposed). 2️⃣ What makes a tequila truly additive-free. 3️⃣ The 5 BIG reasons additive-free tequila supports fat loss & hormone health. 4️⃣ The brands you should be drinking instead (Lalo, Don Fulano, Mijenta, Ocho, El Tesoro, Volcán, Código, Tres Agaves). 5️⃣ How to avoid puffiness, inflammation, and next-day cravings when you drink.   If you want my Total Wines Approved Alcohol List (my handpicked tequila, vodka, and wine recommendations for fat loss & hormone health), DM me "TOTAL WINES APPROVED" on Instagram @dylanaconrad and I'll send it to you free 💌

Not all trainers are created equal — and if you're on a fat loss + hormone health journey, the wrong coach could be costing you results. In this episode, I reveal the 5 biggest red flags that mean it's time to FIRE your trainer: Not asking about your nutrition No check-ins outside the gym Cookie-cutter programs for everyone No continuing education No structured long-term plan 💡 If your coach is guilty of 2+ of these → it's time to level up and find someone who actually gets results.

Ladies, you don't have to choose between enjoying a glass of wine and losing fat. In today's episode, I'm breaking down my all-star alcohol detox supplement stack that keeps your metabolism humming, hormones balanced, and cravings under control even if you drink. We'll cover: NAC for liver detox Activated Charcoal post-drinking B-Complex + Probiotics for gut + vitamin support Vitamin C to fight free radicals Milk Thistle for inflammation Magnesium Glycinate for cortisol + sleep L-Glutamine for cravings + blood sugar Whether you're in perimenopause, menopause, or just trying to torch fat while still enjoying alcohol, this stack is a game-changer. 👉 DM me "ALCOHOL SUPPLEMENTS" on Instagram (@dylana.conrad) for the full supplement list + brands I use.

Ladies—if you've ever been told your blood work looks fine but you still feel like garbage (night sweats, stubborn belly fat, brain fog, exhaustion)…this video is for you. I break down the 4 major reasons hormone blood work is misleading—from variability and reference ranges, to incomplete panels and endocrine disruptors—and why chasing lab numbers is keeping you stuck. Instead, I'll show you the exact method I use with clients to assess hormone imbalances and track progress in real time without endless needles, labs, or waiting for results. 👉 If you want my free Hormone Symptom Checklist, just drop the word CHECKLIST in the comments or DM me on Instagram (@metabolicaf). 🎥 Don't forget to like, subscribe, and hit the bell so you never miss new episodes. And if you're listening on Spotify or iTunes, leave a review and share this with a friend who needs it!