METABOLIC AF

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.   👉 We're talking: • St. John's Wort — speeds up liver metabolism and flushes out hormones + meds (can make birth control useless) • Magnesium Glycinate — blocks thyroid meds if you take them together • Melatonin — interferes with estrogen from HRT • Creatine + Caffeine — timing matters (don't go over 200mg caffeine if stacking) • Activated Charcoal — binds to everything, ruining absorption if not timed right • Iron — limits thyroid absorption   I'll show you exactly what swaps to make, how to time your supplements, and how to keep your hormones + metabolism dialed in — even if you're on multiple meds.   💥 Watch this before you pop another "wellness" pill.   💬 DM me on Instagram @dylanaconrad for my Menopause, HRT, or Whole Foods Supplement Stack freebies.

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. 🛒   I'm breaking down the biggest menopause grocery haul mistakes I see every day and showing you exactly what to buy (and what to avoid) if you want to balance hormones, reduce belly fat, and stop feeling exhausted.   ⸻   💥 Inside this episode: • Why fake tequila (👀 looking at you, Casamigos + Don Julio) wrecks your estrogen balance • The real difference between estrogen dominance and healthy estrogen metabolism • How to use the Clean 15 + Dirty Dozen list to avoid endocrine-disrupting pesticides • The protein mistake every menopausal woman makes at Costco (and the fix) • Why the 80/20 rule — yes, including wine and candy — actually helps your cortisol • The best supplement buys at Costco for hormone health (krill oil, magnesium glycinate, YouTheory Ashwagandha + more)   ⸻   👉 If you want my No-Prep Costco Fat-Loss Guide or my Costco-Approved Alcohol List, DM me on Instagram @dylanaconrad with "COSTCO MENOPAUSE" and I'll send it to you.   ⸻   🎙 This one's part of the Metabolic AF Method series — where we turn everyday Costco hauls into hormone-optimized fat-loss blueprints.

Ladies — yes, you can drink alcohol and still lose fat. 🥂   In this episode, I'm giving you the exact blueprint I give my clients: how to set your macros, choose the right alcohol, and supplement to minimize the damage to your metabolism, hormones, and fat loss.   We're talking: ✅ How to calculate your booze-friendly fat loss macros (10x goal bodyweight rule) ✅ The right protein target for menopause (0.8–1.1g/lb) ✅ Why fat > carbs when you drink (and how it affects insulin resistance) ✅ Choosing the cleanest alcohols — by ABV, calories, and purity ✅ The exact supplement stack to offset alcohol damage (NAC, activated charcoal, B-complex, milk thistle, glutamine, magnesium glycinate, vitamin C) ✅ Mindset and drinking personality types — how to plan ahead and never "fall off" again   If you want my free alcohol-friendly macro guide or the full Costco / Total Wine approved list, DM me on Instagram @dylanaconrad with the word "ALCOHOL GUIDE."   Drink smart. Burn fat. Live balanced. 🍸🔥

Ladies — if you're menopausal as f*ck and your hormones are tanking, this episode is your crash course on the best peptides for fat loss, metabolism, and hormone health. 💉🔥   We're talking about the real stuff — not gimmicks, not TikTok junk, and definitely not the "for research only" garbage floating online. These are clinically backed peptides that help your body work smarter, rebuild muscle, and fight back against menopause-driven fat gain.   Here's what you'll learn 👇   💊 GLP-1 Peptides (Semaglutide, Tirzepatide) How they curb appetite, improve insulin sensitivity, and target menopausal belly fat.   🧬 CJC-1295 + Ipamorelin The dynamic duo that boosts your own natural growth hormone for better fat oxidation, recovery, collagen, sleep, and dopamine balance.   🔥 AOD-9604 The "fat-burning fragment" of GH that torches stubborn fat, enhances metabolism, and supports glucose control without spiking hormones.   We also cover: ● How peptides work as "mini proteins" sending cellular signals ● Why quality and sourcing matter (and how to avoid contaminated or under-dosed products) ● Why balancing GH, cortisol, and insulin is the key to breaking through menopause plateaus   Whether you're struggling with visceral fat, low energy, poor sleep, or mood swings — these peptides could help you regain control over your metabolism and body composition when used properly and prescribed through a trusted medical provider.   DM me "PEPTIDES" on Instagram @dylanaconrad and I'll send you my Metabolic AF Peptide Guide for Menopause — dosing, stacking, and timing tips for smarter, safer results.

Ladies — if you're hitting your macros perfectly, training hard, and the scale hasn't budged in weeks… you're not broken. You're just missing the bigger picture 🔥   In this episode, I break down exactly what to do when macros stop working — whether you're on a fat loss or hormone health journey.   Because sometimes, it's not the math… it's the metabolism.   Here's what we cover:   🍗 What "macros" actually mean — and why tracking grams vs. percentages can mess with your numbers.   📉 How to know if you're truly in a plateau — not just a temporary stall.   🧬 The fat loss hierarchy — hormone optimization → recovery → macros.   💤 Why recovery (HRV + sleep) controls your fat loss results even when your diet is dialed in.   🧠 How to identify hormonal plateaus without wasting time and money on bloodwork.   Most women think they just need to eat less or move more — but if your hormones are off, your macros don't stand a chance.   Your metabolism follows your recovery and hormonal balance, not your calorie tracker.   So before you drop your carbs again or cut more calories, make sure your hormones aren't what's holding you back.   ⚡ CALL TO ACTION: DM me "HORMONE IMBALANCE CHECKLIST" on Instagram @dylanaconrad and I'll send you my free symptom-based guide to figure out which hormones are blocking your results — and how to fix them fast.

Ladies… if you're menopausal as f*ck, your hormones are tanking, your doctor's gaslighting you, and your belly fat has officially moved in rent-free — this one's for you 💅   In this episode, I break down the Top 8 Supplements from Whole Foods — ALL under $20 that actually help you fix the real root issues behind menopause weight gain, mood swings, and burnout.   No influencer pink-label bullshit. No $200 "hormone kits." Just real, evidence-backed supplements you can grab at your next grocery run.   Here's what we cover:   💊 L-Carnitine — boosts fat mobilization + metabolism when estrogen/progesterone drop.   💪 Vega Sport Protein — plant protein that combats muscle loss + insulin resistance.   😴 Magnesium Glycinate — your cortisol-lowering, sleep-fixing lifesaver.   🧘‍♀️ L-Theanine — the supplement that finally gets you out of fight-or-flight.   🍚 Berberine — nature's metformin for blood sugar balance + menopause belly.   🌿 Ashwagandha Gummies — drop cortisol by up to 30% and chill TF out.   🦠 Probiotic Gummies — why your gut microbiome controls estrogen detox + mood.   💜 Milk Thistle — liver support to process estrogen + calm inflammation (also your best friend if you love your wine 🍷).   If you're sick of hearing "everything looks normal" when your hormones are clearly f*cked… listen up.   You'll walk out of Whole Foods spending under $100 total and finally feel like your body's working with you again, not against you.   ⚡ MENOPAUSE SUPPLEMENTS FROM WHOLE FOODS⁉ 📲 DM me "MENOPAUSE STACK" on Instagram @dylanaconrad and I'll send you the full guide + stack protocol.

Ladies — if alcohol keeps wrecking your fat loss and hormone health, this episode is your fix. 🍷🔥   Most people think cutting out alcohol is the answer — Dry January, Sober October, whatever trend is floating around. But the truth is, cutting it out doesn't fix the root issue. You're not learning control… you're feeding restriction.   In this episode, Dylan breaks down how to drink for your personality type so you can actually lose fat, balance your hormones, and stop sabotaging your results every weekend.   You'll learn the four personality types that dictate why you drink and how to fix it 👇   🥂 The Social Butterfly — drinking for connection and energy, not the buzz. 😩 The Stress Drinker — using alcohol for cortisol relief. 🥴 The All-or-Nothing Drinker — "just one" that turns into tacos at 1 AM. 💔 The Emotional Drinker — using wine for sleep or escape.   You'll also get real strategies to replace the habit, reduce stress, and support recovery — from magnesium mocktails and L-Theanine to smarter drink tracking and post-alcohol resets.   This isn't about restriction — it's about empowerment. You can live a lean, healthy, hormonally balanced lifestyle and still enjoy a drink… once you understand your own psychology.   💪 Learn how to build habits that last, master moderation, and finally stop the all-or-nothing spiral.   DM me "ALCOHOL BLUEPRINT" on Instagram (@dylanaconrad) to get my Drink for Your Personality Blueprint + Fat Loss Supplement Stack.

Ladies… if you're on a fat loss or hormone health journey and taking Berberine, this is the video you NEED to see. 😳   I break down the 3 biggest mistakes women make with Berberine — and why your results keep stalling even though you're doing everything right.   Berberine is one of the most effective supplements for: ✨ improving insulin sensitivity ✨ reducing menopause belly ✨ balancing hormones   …but only when you're taking the right form, the right dose, and stacking it with the right lifestyle.   💊 Here's what you'll learn in this episode: 1⃣ The only Berberine form that actually gets absorbed (hint: Phytosome > HCl)   2⃣ How to dose it properly for real fat loss results   3⃣ Why Berberine alone won't fix your metabolism if your nutrition, sleep, and training aren't dialed in   Stop wasting money on the wrong forms and start stacking your supplements the smart way 👊   👇 CTA: Want my FREE 1600-Calorie Menopause Meal Plan? 📲 DM me "MENOPAUSE MEAL PLAN" on Instagram → @dylanaconrad

Ladies — if you're on a fat loss or hormone health journey and cannot stop yo-yoing with your weight, this is the episode you need to hear.   You don't have a fat loss problem. You have a consistency problem.   In this episode, Dylan breaks down:   ⚡ The #1 mistake every woman makes when trying to lose weight (and why it's not your hormones).   ⚡ Why changing too many things at once guarantees failure — and how to fix it with habit stacking.   ⚡ How research proves your success rate drops from 80% to 5% when you try to overhaul your entire life overnight.   ⚡ The difference between a growth mindset and a fixed mindset when it comes to results that actually stick.   ⚡ The exact step-by-step process to build habits that last 10–20 years instead of 10–20 days.   If you're tired of losing and gaining the same 10 pounds over and over — this episode is your reality check and your solution.   👇 Get the free Habit Stacking Matrix mentioned in the episode: 📲 DM "HABIT STACKING MATRIX" to @dylanaconrad on Instagram.

Ladies… these are the worst menopause myths of 2025 that are completely screwing up your hormones and fat loss.   From testosterone pellets gone wrong to the fasting wars and fake GLP-1 "supplement" scams — I'm breaking down what's actually true, and what's just influencer fear-mongering.   Here's what we cover 👇   0:00 – Why blanket statements destroy progress 1:45 – The truth about testosterone pellets 5:10 – Glorifying vs. demonizing fasting 9:00 – The fake "GLP-1 supplements" trend 13:25 – The HIIT vs. cortisol myth that needs to die 17:00 – What actually works for menopausal fat loss   If you're tired of being confused by every new trend, this one's for you.   💥 DM me "MENOPAUSE" on Instagram (@dylanaconrad) and I'll send you my free 1600-calorie Menopause Fat Loss Plan that actually works with your hormones — not against them.

Ladies — if you're on a fat loss or hormone health journey and feel like your supplements "aren't working," this is exactly why.   Most women make these 4 massive mistakes that completely sabotage their progress — and it's not what you think.   In this episode, I break down: 1️⃣ Why consistency is the #1 reason supplements fail (and how to fix it) 2️⃣ The truth about bioavailability — not all forms absorb the same 3️⃣ Why you should NEVER expect to "feel" your supplements 4️⃣ The myth of the magic pill (and what actually drives fat loss + hormone balance)   Supplements can massively improve your results — if you use them the right way.   So before you waste another dollar on a stack that sits on your shelf, watch this all the way through.   👇 Want my Top 10 Fat Loss Supplements from Whole Foods or Costco that actually work? DM me "FAT SUPPLEMENT COSTCO" or "FAT SUPPLEMENT WHOLE FOODS" on Instagram @dylanaconrad and I'll send it to you ASAP⁉️

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 🔥