Here’s Why Undereating is Overrated with Lea Dombroski

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Our body is really smart, like it's going to adjust to the calories you've been given it.

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So that's where a lot of women like will store fat, like they'll become weight loss resistant.

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So it is absolutely something you can fix and something that is definitely reversible and that you can definitely change.

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With the right nutrition and lifestyle there's definitely ways to reverse it and restore your metabolism.

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Welcome to Pivoting Pharmacy with Nutrigenomics.

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Part of the Pharmacy Podcast Network, a must-have resource for pharmacist entrepreneurs seeking to enhance patient care while enjoying career and life, join us as we pivot into nutrigenomics, using pharmacy and nutrition for true patient-focused care.

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Explore how to improve chronic conditions rather than just manage them.

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Celebrate entrepreneurial triumphs and receive priceless advice.

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Align your values with a career that profoundly impacts patients.

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Together, we'll raise the script on health and pivot into a brighter future.

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Welcome to Pivoting Pharmacy with Naturerigenomics.

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I'm Dr Tamar, lawful Doctor of Pharmacy and Certified Nutritional Genomics Specialist.

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Today, we're going to talk about something that a lot of us struggle with, and that's figuring out why losing weight can be so hard, even when you're cutting down on your food.

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If you're anything like me, I used to think that the magic formula was to eat less if I wanted to shed those pounds.

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But here's the thing I absolutely adore food, so eating less felt like a mission impossible for me.

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Then I stumbled across the world of nutritional genomics and got the lowdown on my own genetic makeup, and it was a game changer.

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It was like peeling back the layers of why I've always been a big foodie.

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It turns out that our genes play a super powerful role in how we feel about food, how much we end up eating and, yeah, how our bodies manage weight.

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We have genes like the FTO gene and MC4R gene, who are just a couple genes out of over 400 genes that affect our appetite and our weight.

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But I want to point out these genes because they are mostly studied and they're like master controllers behind our hunger and how satisfied we feel when we eat, and they're essential in the weight control game.

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So if you've ever wondered why you're always the last one at a dinner table and you're still reaching for seconds, well, your genetics might be dropping some strong hints.

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So I discovered that I got the MC4 variant, which is basically my body's way of saying, hey, let's eat a bit more.

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So how do you go head to head with your own genetic blueprint and come out on top.

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Stick around till the end of this episode and I'll spill the beans.

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And come out on top, stick around till the end of this episode and I'll spill the beans.

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Navigating today's topic with us on why eating less is not the best way for weight loss or for our health, is Leah Dombroski.

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For those of you puzzling over diet myths and weight management, she has expert insights that might just be the key you've been missing.

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So if you're facing issues like persistent bloating, unexpected skin breakouts or unexplained weight fluctuations, or if you're simply looking to expand your health knowledge, this episode is going to be particularly beneficial for you.

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Leah is going to share her insights on how under eating can sabotage your metabolism, which is an overlooked consequence on our health, and why it's a trap far too easy to fall into.

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Listen in, leah.

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Thank you so much for joining us on Pivoting Pharmacy with Neutrogenomics.

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I am so excited to dive into this topic with you.

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Before we get started, though, leah, can you tell us about your background?

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How did you get started in helping people focus on their health?

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The whip started getting interested in, focus on their health.

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The whip started getting interested in like good health and health and like all these things.

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It's through my own story and I feel like that's a lot of people.

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What a lot of people will say is when you hear they're like a health coach, they also had health issues, right.

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Right, for me, I had like a lot of mostly gut health issues.

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So, starting at a very young age I had a really sensitive gut.

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But it got really bad at the age of 20 for me, where I pretty much like every day like I had chronic fatigue, like I could barely function, like barely sleep, like the brain fog and chronic fatigue were so bad.

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I had really bad bloating.

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Like I looked nine months pregnant from bloating.

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It was horrible.

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I was diagnosed with an autoimmune disease but luckily was able to send it into remission through functional medicine.

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I basically had like all these symptoms and all these things come up for years and years of my life.

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Like I lost my period for like six years and it just like a lot of health issues.

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That kind of was like okay, like there has to be something else out there Cause the traditional doctors I went to and like all the things I was trying that people told me to like wasn't helping.

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So when I finally found like more so functional medicine and life sterile changes that's where I saw like a huge difference to my own health and I was like, after everything I went through and like all the time I was like dismissed by doctors and like just having bad practitioner after bad practitioner and just all these crazy things that kind of just was like, okay, I need something else, needs to be out there.

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You, these crazy things, that kind of just was like okay, I need something else needs to be out there.

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You know, and that's kind of what got me into being a holistic health coach and starting my own practice, which is my own frustration and my own journey thank you for sharing that, leah, and you're so right.

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It seems that a lot of those who step into health coaching and helping others with their health, it stems from the journey that they personally were on that led them to now wanting to help others.

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And it's interesting because I feel like the underlying statement that a lot of people I interview say is these symptoms they were having.

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No one can really figure out why.

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No one can really figure out why doctors, traditional doctors or traditional medicine wasn't working.

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Doctors couldn't figure out why until they took the functional, holistic approach, and that's where they find the solution.

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So I'm glad that you are able to find a solution to your health issues and now that you're helping others, do the same, because so many people are out there that need help.

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They need the non-traditional approaches and people who are familiar with that.

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Now, something you mentioned in what I was reading is that under eating played a role in your personal health issues.

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Now, was there a turning point that made you realize the importance of addressing under eating?

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Yeah, yeah, I think like most women I think a lot of women, I think it's just like nowadays, it's just a lot of people get stuck in this diet culture.

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So there was a time in my life unfortunately, I kind of was suppressed to that where I literally thought I had to eat like under 1500 calories to stay and look my best.

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That was a huge thing for me.

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That lasted a pretty long time, is just like having to condition myself and my brain to understand like hey, like that's really not enough food, you're not nourishing yourself enough and, like I said, it's really common, especially with the women.

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But yeah, for me that played a huge role in like me losing my period and me having really bad fatigue.

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I mean, when you don't nourish yourself, you're gonna feel.

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But the learning about nutrition and learning like, hey, your body actually needs carbs, like you need three meals a day, like that was really helpful for me and like just feeling better and like I look better too because I actually have energy, like I can actually function properly.

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So like it, like was really beneficial for me and that was a huge part of my story yeah, thank you.

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You did highlight some good points in there.

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With under eating, you're not going to have that energy that you need because you're not taking enough calories.

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Your, your body needs more, your cells need more to function.

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And then there's that mental well-being and emotional well-being aspect of it as well.

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Are you able to speak a little bit more on that and how under eating may contribute to emotional and mental?

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health.

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Yeah, I mean, I think a lot of people when they under eat, like I said, it's more so like the diet culture and like just being conditioned in a certain way that, at least for me, it was like I was scared right, like I was scared to eat because I was just like, oh, if I'm going to eat, then I'm going to gain weight, like that's just what I thought and that's just like very mentally consuming, of course, and causes a lot of anxiety and a lot of fear around food and going out and just enjoying yourself.

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I remember there was like a time in my life where I like meticulously counted calories and I was like I cannot get over this amount ever and it was like super obsessive and like that really put a damage on my mental health and like my relationships as well, because it's like being stuck in this bubble where it's like you have to be perfect in order to look good, which is just ridiculous, and it was very mentally taxing and I think the stress of it was also a huge reason why I didn't feel good.

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Right, of course, under eating you're not going to feel good, but paired with the stress and this mental like thing that people put them through where they're, like I literally have to be perfect, and like they get so obsessive over how they look, like if I gain a pound, like it was.

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Just, it was very mentally overwhelming and like finally educating myself.

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Like it took a lot of education for me to kind of feel like, okay, like I actually need to eat more.

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And I saw like a dietician and that's kind of for me she was like girl, you're under eating and like you're hurting your metabolism and that's kind of why it clicked for me that hey, like this is actually hurting me and it's not causing me to look good.

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Yeah, under eating definitely has a domino effect on our health and our bodies.

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Like has a domino effect on our health and our bodies.

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And you know, the body's very interesting because that calorie in, calorie out approach diet culture does teach generally to eat less calories if you want to lose weight.

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But the body's interesting because at some point, if you're not eating enough, you one can't lose weight or you start gaining weight.

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Yeah, so I think a lot of people call that like starvation mode and that's kind of what the typical term of it is, but in like science, we call it metabolic adaptation, which is exactly what you said is that our body is really smart, like it's going to adjust.

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So if you and a lot of women, like I said, it's really common We'll under eat for years or we'll restrict themselves really bad, or we'll cut out carbs, or we'll only eat one meal a day or like be stuck in this really restrictive mindset.

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And that's kind of where the starvation mode, metabolic adaptation, will play a role where your body will adjust to the calories you've been giving it, to the nutrients you've been giving it, and you know our body doesn't understand like, hey, like we have food available, it's it's just like a survival instinct.

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So that's where a lot of women, like you say, will store fat, like they'll become weight loss resistant.

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They'll gain weight actually, which is really common, and they'll experience the symptoms like I mentioned, like losing your period.

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A lot of women lose their hair, experience bloating or hormonal imbalances, but but, like I said, your body's smart.

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So it is absolutely something you can fix and something that is definitely reversible and that you can definitely change with the right nutrition and lifestyle.

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I mean, I did it and I help a lot of women do the same thing because it is just so common, but there's definitely ways to reverse it and restore your metabolism.

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Yeah, let's talk about that, leah.

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How can someone who has been under eating reverse?

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What steps would you help them do to correct this unhealthy way of eating so that it becomes healthy and is sustainable as well?

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Yeah, I mean, first you have to figure out if you are under eating, right.

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So, like really taking a hard look at your food, like, have you been restricting?

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Are you only eating one meal a day?

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Do you avoid carbs like the plague?

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Like kind of being honest with yourself, maybe starting a food journal, maybe tracking for a few days, just to have a baseline of like, okay, what am I eating, how's it making me feel like, what symptoms are am I experiencing?

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Because actually taking a look at data and like writing it down okay, this is what I ate for breakfast and this is how I felt is going to help you make those connections.

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So I'm always having people do that first and if you see, like, hey, I am under eating, I really always take my clients through something called a reverse diet and this is where you kind of slowly increase your calories over time, but in a way that is supporting your metabolism, that is realistic and that is not overdoing it.

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So if you like, for example, you're not going to go like 500 calories a week, you're going to do it slow, like 50 to 100 calories a week and just doing it really slowly, really prioritizing your blood sugar, like your metabolism, like moving your body, like, but doing it in the right way.

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So first thing is being honest with yourself and then, secondly, the thing is the reverse diet slowly increasing your calories, slowly to maintenance.

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So I always would recommend that it's first being honest and then finding somebody to help you with the reverse diet and increasing your calories in the right way.

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Yeah, thank you for sharing that with us, leah.

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Now you mentioned avoiding carbs like the plague, and that ties into one of the many diet myths that people have.

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So we have the carbs, we have eating less.

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What other myths have you come across in your experience?

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I think every time I go online there's something new, right, I love TikTok, like Instagram, the internet I love it.

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But there is a lot of misinformation out and I think every single day I'm seeing a new fad diet and I'm just not a fan of them.

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I really am anti-diet.

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Like I really don't believe in like a very specific diet, whether that's keto, whether that's this or that.

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Like it's just those are really unsustainable.

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And that's kind of what I'm saying is like finding something that works for you, right, and not it's just something you see online.

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And then I think, another thing I see all the time are like these bad supplements that people make but there's like they're totally a marketing scam.

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Like, for example, like there's one that really pops out to me they don't want to trash, but there's one that I see every day and like I look at the ingredients and the ingredients are really inflammatory, like they're really not beneficial.

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So I would just say to people like really be mindful of like what you're consuming, because there is a lot of bad supplements, a lot of fad diets that aren't sustainable, that are like totally crazy.

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So I just tell people to be mindful all around.

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Yeah, they do have to be mindful, and knowledge is power, especially when it I mean in everything, but when it comes to our health, it's very important as well, and helping people understand and being able to identify what these bad ingredients I think the ones that can cause inflammation are, is very important.

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How to read the food labels is very important, and once they they know, they know now they can make informed decisions and they're empowered to take control of their health and really be in control of their health and not just relying what someone else is telling them.

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Yeah, they don't know.

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It's crazy.

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I I've definitely fallen and fried like every day under the sun at one point, but they're just not.

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Like I said, they're not sustainable, like they're not the end all be all.

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Like like what tends to happen, especially with the quick fix diet.

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It's like, yeah, they might help in the short term, but a lot of times what happened is like a lot of women will gain the weight back or they won't really see a huge difference or their yo-yo they get frustrated like there's so many things that happen when you go in an unsustainable way.

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So doing something that's more realistic, that's more sustainable, that's more beneficial, so you can lose the weight and keep it off and it's not like painful, like it's not so restrictive and so crazy like I think that's like the huge myth is that weight loss has to be something that's ridiculously hard.

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But with a few tweaks and doing something that's more sustainable, it can be absolutely easy and fun and enjoyable.

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You know, you don't have to absolutely kill yourself to lose weight.

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Yeah, it's not necessary and you know doing it fast is is not the way you really want to do it.

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You want to do it slow and controlled so that those results are sustainable, so that they last.

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You don't have this yo-yo effect, absolutely.

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Sustainability is really key.

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Leah, you emphasize the importance of lifestyle changes in your practice.

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So how do you integrate lifestyle coaching into helping someone who's coming to you with a variety?

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Whatever the health issue is whether it's their eating patterns and they want to lose weight what's typically the most challenging adjustment for them?

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I guess it depends on the person.

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Like lifestyle, is everything right, like it's what you eat, it's what you, how you work out, it's your stress, it's your sleep.

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So that's kind of everything I incorporate into lifestyle.

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So, really, depending on the person and like their needs is how I'm going to make it specific.

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But I am always like I know really common ones I hear is like everyone struggles with fatigue and sleep issues.

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So I'm always giving lifestyle like practices to help people sleep better, to have more energy, like practices to help people sleep better, to have more energy.

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And I think my number one lifestyle tip for that would to be to be in more in tune with the sun and I know it sounds really silly, but the sun does exist for a reason, right?

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So I'm always telling people to use it, use it to their advantage.

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Nature is smart as well.

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I always tell me when you wake up, like open your blinds, get light on your eyes as soon as possible, really get some light, because that's going to wake you up, and then, at night, dim your lights, make things more cool, like more dim.

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That way your body will naturally be more tired.

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It's like really like when, at night, when you're exposed to light, that's really going to affect your melatonin.

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So just being more in tune with the sun, it's really helpful for energy levels.

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And then the second lifestyle tips that I am constantly giving is for blood sugar.

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Especially when we're talking about weight loss, I really want to prioritize somebody's blood sugar and my number one tip for that is to include a fat, a fiber, a carb and a protein source at every single meal.

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This is really going to help your blood sugar, really going to help reduce your cravings and going to help you lose weight and feel more full and satisfied at your meal.

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So I feel like those are the top two.

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I'm always giving.

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Yeah, those are great tips.

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Great tips, leah.

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Thank you for sharing those with us today.

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Now are you able to share a story about a client who came to you with any particular type of health challenge and the type of changes that you were able to help them implement?

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Yeah, I would say, like we've been talking about the under eating, I would say 80% of the women who do come into my practice do struggle with under eating.

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For example, I did work with a client who has been struggling to lose 15 pounds forever, like, no matter what she tried, has been struggling to lose 15 pounds forever, like, and no matter what she tried, nothing would work.

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Like she tried every diet she was doing like keto, like this, like that I don't even remember, but she was doing all of them and she really couldn't see a difference.

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And she's like I've tried everything, I don't know what's going on.

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And when she came to me I immediately was like okay, like this girl definitely has something up with her metabolism and we definitely need to support that.

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So with her, specifically in her 15 pound weight loss goal, we did do a reverse diet where we slowly increased the calories over time.

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I definitely, for her, really wanted to have her start weightlifting because that's what's going to really help her metabolism.

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So I had her start going to the gym four times a week doing blood sugar like I'm always giving that to everyone the fat, the fiber, the carb and the protein source for her specifically.

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She was having a lot of fatigue and mood issues.

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So I really wanted to prioritize like stress reduction, things like meditation, things like breath work and then also sunshine, because that can really help your mood as well.

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But her it took a little while, of course, because she was eating very low I think maybe 1000 calories, so we had to increase her calories by like 1000.

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So of course it took time, it took energy on her part, but she was able to actually eat more and lose the 15 pounds and then by the end of us working together, she told me I have more energy than I've had in 20 years, like I can actually ride a bike now, not get exhausted.

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And she said like she felt so much better mentally because she was actually giving her body nutrients.

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She was doing things every day to prioritize her well-being and it was just really amazing to see that when somebody's been trying to lose weight for like 20 years and they can't figure it out and just really simple things was what worked for her and she's so a huge difference.

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Oh, that's amazing and it's interesting how yeah, it's simple things that anyone could do and get some improvement in how they feel.

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And it's one thing to look great according to I don't know the standards, but it's a whole nother thing to actually feel great.

00:20:30.738 --> 00:20:35.355
And that's what we want our clients to be we want them to actually feel really good.

00:20:36.250 --> 00:20:41.653
And then you know you can look good and you know, feel good, like that's totally like.

00:20:41.653 --> 00:20:43.779
Like my client I was just talking about.

00:20:43.779 --> 00:20:51.617
She looks so different, like weight training, like it's going to help you look more toned, going to help you look more lean, like she looked completely different.

00:20:51.617 --> 00:20:54.896
And what's interesting, actually it's like I did my own.

00:20:54.896 --> 00:20:56.038
I had my own weight loss journey.

00:20:56.038 --> 00:20:57.542
Like I mentioned, my own journey.

00:20:57.542 --> 00:21:04.711
What happened to me is like I started weightlifting and when you start weightlifting, that unwanted fat is going to be turned into muscle.

00:21:04.711 --> 00:21:13.200
So it's really cool is that I actually weighed 10 pounds more than when I started, but I look completely different because it's all muscle and not fat.

00:21:13.200 --> 00:21:17.329
So it's called a body recomposition and that's like what I'm always telling people.

00:21:17.329 --> 00:21:23.795
Like the number on the scale, like it's so, like not accurate sometimes, like I look completely different but I'm 10 pounds heavier.

00:21:24.349 --> 00:21:30.396
Yeah, it makes a huge difference when we have, we put that muscle on and then we're healthy, healthy body composition as well.

00:21:30.396 --> 00:21:33.594
Well, Leah, thank you so much for joining us today.

00:21:33.594 --> 00:21:38.983
Is there anything you would like to say or tips you'd like to leave with us before you?

00:21:39.023 --> 00:21:39.163
go.

00:21:39.163 --> 00:21:58.239
I always tell people like for me, like I know a lot of people who relate to me kind of struggle with the same things I struggled with, really been in that restrictive mindset or had really uncomfortable symptoms Like I mentioned, I had autoimmune disease, I had bloating like I really did struggle for a very long time.

00:21:58.239 --> 00:22:04.181
And I always like to tell people like, yes, these things are common, but they're not normal and there are something you can do about it.

00:22:04.181 --> 00:22:08.401
There is always something you can do about it, like you're not stuck where you are forever.

00:22:08.401 --> 00:22:15.280
There's methods out there, no matter what you're struggling with, it just takes the right help and the right plan.

00:22:15.280 --> 00:22:19.015
So, yes, it's common, it's not normal, there's something you can do about it.

00:22:19.015 --> 00:22:27.611
And if nobody else believes you, I believe you, I see you and I love you because I definitely been told I'm crazy and this and that, but you're not crazy.

00:22:27.611 --> 00:22:30.800
So I'm always telling people that and I always want people to remember that.

00:22:31.369 --> 00:22:31.851
I love it.

00:22:31.851 --> 00:22:33.615
It's great advice, Leah.

00:22:33.615 --> 00:22:37.690
How can we reach out to you or those who are interested reach out to you.

00:22:38.573 --> 00:22:49.426
I would say the best place to find me is probably be Instagram, and that's just my name Leah L-E-A Dombrowski, d-o-m-b-r-o-w-s-k-i reach out to me on there.

00:22:49.467 --> 00:22:54.480
I'm pretty active on my Instagram great, and I will be sure to leave your information in our show notes for the podcast.

00:22:54.480 --> 00:22:55.080
Thank you for joining us, leah.

00:22:55.080 --> 00:22:55.742
Thank you so much for having me.

00:22:55.742 --> 00:22:57.528
Great, and I will be sure to leave your information in our show notes for the podcast.

00:22:57.528 --> 00:22:58.269
Thank you for joining us, leah.

00:22:58.269 --> 00:23:00.291
Thank you so much for having me.

00:23:00.291 --> 00:23:01.815
That's all I have for you today, friend.

00:23:02.296 --> 00:23:07.203
I want to thank Leah for shedding light on why under eating is not the answer we've been led to believe.

00:23:07.203 --> 00:23:16.067
We're walking away with a lot of knowledge today, from understanding dangers of not eating enough to actionable tips on nourishing our bodies properly.

00:23:16.067 --> 00:23:17.146
But you know what?

00:23:17.146 --> 00:23:28.574
Before I forget, I want to address that big question I asked in the beginning of the episode how do you actually stand up to your own genetic blueprint and win that battle with your appetite and weight management?

00:23:28.574 --> 00:23:33.991
It's all about understanding what you're working with and then strategizing like a pro.

00:23:34.453 --> 00:23:36.510
It's not just about fighting against your genes.

00:23:36.510 --> 00:23:38.035
It's about making them work for you.

00:23:38.035 --> 00:23:49.717
It's about working with them, and you can do this by creating a personalized eating plan, lifestyle plan and getting the right kind of exercise, maybe even throwing in some mindful eating practices.

00:23:49.717 --> 00:23:56.800
It's a mix of smart moves that can actually flip the script on your genetic tendencies, and your genes can tell you exactly what you need to do.

00:23:56.800 --> 00:24:00.051
And remember when it comes to your health, it's not one size fit all.

00:24:00.051 --> 00:24:06.817
It's about finding what clicks with your body's unique genetic rhythm, and sometimes it means seeking out expert advice to help you decode that rhythm.

00:24:06.817 --> 00:24:12.415
And that's a sure way to take the reins and steer your health in the direction you want it to go.

00:24:13.076 --> 00:24:18.894
So if you're nodding along, thinking yes, that's exactly what I need, then don't just stand on the sidelines.

00:24:18.894 --> 00:24:20.598
Get in on this conversation.

00:24:20.598 --> 00:24:25.598
Drop your thoughts, your struggles, your victories in the comments or hit us up on socials.

00:24:25.598 --> 00:24:32.132
And if you're ready to get in touch with your body's genetic blueprint so you can conquer your weight and health struggles, let me know.

00:24:32.132 --> 00:24:44.771
Visit wwwthelifebalancecom and schedule a 15-minute Revive and Thrive chat with me so we can get down to the core of what it is that you need for your health and get some tips on that call.

00:24:44.771 --> 00:24:53.316
If today's episode resonated with you, please subscribe to the podcast so that you can be kept up to date on the latest episodes.

00:24:53.316 --> 00:24:54.838
Talk to you next Friday.

00:24:54.838 --> 00:25:00.740
Until then, always remember to raise the script on health, because together we can bring healthcare to higher levels.