43: Optimize Your Hydration with Tracy Duhs

09/19/20 • 61 min

When it comes to overall health, hydration is the name of the game. However there is actually so much more to proper hydration than simply drinking a lot of water. In this episode, we discuss all things water with the "hydration queen" Tracy Duhs, including why it's helpful to supplement water with trace elements, alternatives to trace minerals if you can't buy them yet, about reverse osmosis, signs of dehydration, and so much more.

As always, special shout out to Organifi and their amazing red juice for providing a delicious & nutritious afternoon pick-me-up! It really satisfies that craving for a sweet treat during the day, but only has 2 grams of naturally occurring sugar and no caffeine. Their red juice is packed with a tons of vitamins and minerals including an antioxidant berry blend, metabolism boosting blend, and an endurance blend with beet root powder, cordyceps powder, & reishi mushroom extract. It's definitely our go-to, especially before or after a workout and in the afternoon. Check out our favorite products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

-How Tracy got into the world of water

-About her experience with dehydration during pregnancy

-A few effects of mineral imbalance can

-Why Tracy prefers mountain spring water

-Why it's helpful to supplement water with trace elements

-Alternatives to trace minerals if you can't buy them yet

-Why Tracy suggests not drinking purified water

-That natural spring water is the highest quality water you can drink

-How water affects cell health

-That reverse osmosis can be helpful if you can't afford mountain spring water (when you add trace elements back into it)

-About Brita water filters and their lack of effectiveness with most water supplies

-Why it's helpful to pinpoint the exact type of water supply you get (based on contaminants)

-The main problem with reverse osmosis setups

-Why sitting water is never good

-Why shower filters aren't as effective as you may think

-About the idea that humans are 70% water by mass

-That dehydration becomes more of an issue with age

-Humans are 98.9% water molecules

-Hydration is about so much more than just drinking a lot of water

-That we make our own metabolic water from mitochondria

-About plastic vs. glass when it comes to bottled water and how heat/light can affect it

-That xenoestrogens in water can throw off the endocrine system

-Why most people wake up thirsty

-That it's important to hydrate right away in the day

-About hydrogen tablets and how they can be helpful

-Tips for flushing excess sodium

-About the difference between alkaline water vs alkalizing your system

-Why it's so important to eat your water

-That aloe is great if you want to upgrade your hydration game

-How healthy fats can impact hydration

-Key signs of dehydration - fatigue, excess hunger, bad breath, headaches, dry eyes/mouth, dry lips

-About how the color of your urine may indicate hydration levels

-Why it's important to be intentional about your hydration but also not over-obsess over it

-About the deuterium depleted water from Russia that Tracy drinks

-The importance of hydration, mineralization, nutrition, movement, sunlight, creative playtime, loving connected community, and sleep

Connect with @Tracyduhs on Instagram

Check out her podcast, Hydrate with Tracy Duhs

References:

Aquatru Water: https://www.aquatruwater.com/?src=affiliate&aid=14626&gclid=Cj0KCQjwtZH7BRDzARIsAGjbK2YlbpM-jy2WGiNYJx9P0ux-tH7O7iZkBqOooRbpSC3lb8lRWpZc_6caApWREALw_wcB

Quicksilver Hydrogen Tablets: https://www.quicksilverscientific.com/all-products/h2-elite/

In this episode you'll learn:

-How Tracy got into the world of water

-About her experience with dehydration during pregnancy

-A few effects of mineral imbalance can

-Why Tracy prefers mountain spring water

-Why it's helpful to supplement water with trace elements

-Alternatives to trace minerals if you can't buy them yet

-Why Tracy suggests not drinking purified water

-That natural spring water is the highest quality water you can drink

-How water affects cell health

-That reverse osmosis can be helpful if you can't afford mountain spring water (when you add trace elements back into it)

-About Brita water filters and their lack of effectiveness with most water supplies

-Why it's helpful to pinpoint the exact type of water supply you get (based on contaminants)

-The main problem with reverse osmosis setups

-Why sitting water is never good

-Why shower filters aren't as effective as you may think

-About the idea that humans are 70% water by mass

-That dehydration becomes more of an issue with age

-Humans are 98.9% water molecules

-Hydration is about so much more than just drinking a lot of water

-That we make our own metabolic water from mitochondria

-About plastic vs. glass when it comes to bottled water and how heat/light can affect it

-That xenoestrogens in water can throw off the endocrine system

-Why most people wake up thirsty

-That it's important to hydrate right away in the day

-About hydrogen tablets and how they can be helpful

-Tips for flushing excess sodium

-About the difference between alkaline water vs alkalizing your system

-Why it's so important to eat your water

-That aloe is great if you want to upgrade your hydration game

-How healthy fats can impact hydration

-Key signs of dehydration - fatigue, excess hunger, bad breath, headaches, dry eyes/mouth, dry lips

-About how the color of your urine may indicate hydration levels

-Why it's important to be intentional about your hydration but also not over-obsess over it

-About the deuterium depleted water from Russia that Tracy drinks

-The importance of hydration, mineralization, nutrition, movement, sunlight, creative playtime, loving connected community, and sleep

Connect with @Tracyduhs on Instagram

Check out her podcast, Hydrate with Tracy Duhs

References:

Aquatru Water: https://www.aquatruwater.com/?src=affiliate&aid=14626&gclid=Cj0KCQjwtZH7BRDzARIsAGjbK2YlbpM-jy2WGiNYJx9P0ux-tH7O7iZkBqOooRbpSC3lb8lRWpZc_6caApWREALw_wcB

Quicksilver Hydrogen Tablets: https://www.quicksilverscientific.com/all-products/h2-elite/

Previous Episode

42: The 80/20 Diet: A Balanced Approach to Nutrition

What you eat can be broken down in many ways, however it’s important to not obsess too much over your “diet” and maintain a flexible approach when it comes to your nutrition. That’s why we love the 80/20 guideline vs the restrictive diet approach. In this episode, we break down some of the research behind the 80/20 mindset, why it’s effective, and tips to help you achieve possible success with shifting your mindset from an all-or-nothing restrictive style of eating to a more flexible lifestyle.

Special thanks to Organifi and their slew of delicious and high quality products like the chocolate plant protein powder that we love! What's so great about this specific shake is that it's full of vitamins and minerals, protein, enzymes to help you break down and better utilize nutrients more easily, and it tastes amazing! The rich, chocolaty flavor makes it hard to believe that it only contains 2g sugar and 20g of fiber. Plus, it uses multiple soy-free and gluten-free sources for its protein and isn't full of heavy metals like some other brands! Check out their products here: https://www.organifishop.com/pages/masteryourhealth and use our code MASTERS for 15% off your order. Check out more details from this episode below:

In this episode you'll learn:

Why we don't love to use the term "diet" in terms of weight loss
About the term "clean eating" and that healthy eating looks different for everyone
Why we encourage you to always take an individualized approach to find what works best for you, your body, and your lifestyle
Some benefits of approaching your diet with the 80/20 mindset
About the concept of "fun foods" and how to identify them
How eating a whole foods diet may even help you hit your fitness goals
Why it's important to get enough protein and fat and to not spike your insulin during the day
Why thirst is so often confused for hunger
What the 80% of 80/20 should typically consist of (fruits, vegetables, lean protein, whole grains, & lots of water)
That taking an approach that's overly restrictive has been shown to be unsustainable
It's almost impossible to be eating 100% "clean" 100% of the time
That the 80/20 guideline a general mindset trick and not an exact calculation
It can be flexible and you can adjust based on what you have going on
You can average it out in terms of the entire week and not just in terms of the day
How your body metabolizes alcohol compared to food
How poor sleep can affect insulin
Things that can throw off your metabolism (poor sleep, alcohol, stress, etc.)
Why it can be beneficial to eat the the bulk of your carbs after your workout
Some examples of how to set up an 80/20 diet
Examples of foods that could fit into the 80% category as well as indulgence foods
That 25% of the population is a hyper responder to dietary cholesterol
Why high quality cheese can be a good choice for some people but not everyone
That making too many foods "off limits" can hinder your adherence to your nutrition plan
Why it can be helpful to include some of your favorites in moderation rather than cutting them out completely
That food shouldn't be viewed in a dichotomy of "good" or "bad"; its more of a spectrum
About flexible control and how it has been shown to affect binge eating and weight loss over time
Some studies that explore how taking a break from calorie deficit can affect weight loss
How cycling calorie deficits can affect muscle loss and fat loss
That being overly restrictive with your eating can lead to an unhealthy mindset
About Orthorexia
Why tracking calorie and macros, especially at the beginning, can be so helpful
That meal prepping can be a wonderful resource

Resources:

Reverse Dieting: https://masteryourhealth.net/episode-31-reverse-dieting-is-it-right-for-you/

Next Episode

44: How to Support a Healthy Pregnancy with Sarah Kuhn

There are an endless amount of myths surrounding pregnancy and pre/postpartum health, which can definitely cause some confusion when it comes to supporting a healthy pregnancy from before conception to post-pregnancy . In this episode, Sarah Kuhn, a mom of 3 and pre/post natal exercise specialist and CEO of Juna App, keeps it real by sharing what she has learned about optimizing health specifically for pregnancy, debunking some of the most common myths surrounding what studies have shown is and isn't safe during pregnancy, and sharing extremely helpful advice that will help clear up some of the confusion around nutrition and health throughout pregnancy.

In this episode you'll learn:

About Sarah and her experience during her pregnancies
About some health related changes you can make to prepare for pregnancy
That trying to conceive is very case-by case and looks different for everyone
Data suggests that the Mediterranean diet is beneficial for the trying-to-conceive period (for both men and women)
The importance of physical activity for pregnancy
How working out can affect conception
That period tracking apps can be helpful, especially if you're trying to conceive
About some common misconceptions around exercising during pregnancy
Debunking the myth that pregnant women can't exercise if their heart rate goes above 140bpm
About the new recommendation in regards to exercising during pregnancy (the "talk test")
That saunas and hot yoga are not recommended for pregnant women
The importance of core strength
About some moves like side planks that can be done in moderation to strengthen the core
That diastasis recti is common in the third trimester
That breathing through your diaphragm during pregnancy can have benefits
About Sarah's 2 "no-no's" when it comes to pregnant women exercising
What the recovery recommendation is for postpartum exercise
About Sarah's first pregnancy experience compared to her third pregnancy
About the hormone Relaxin
That there are so many benefits to working out throughout pregnancy, even if you didn't work out before your pregnancy
When it comes to physical activity after delivery, listen to what your doctor says no matter what, because it depends on your specific delivery, circumstances, etc.
Why it's so important to ask your doctor very specific questions, especially after delivery
That Sarah recommends doing kegels as soon as possible after delivery, even if you've had a c-section
Why she recommends seeing a pelvic floor specialist if you can
Debunking the myth that exercise will affect breast feeding/milk production
About some different ways breastfeeding can affect mom's weight
Foods that are beneficial to eat during pregnancy (fatty fish, healthy whole grains, lots of fruits and vegetables, prenatal vitamin)
Debunking some of the biggest nutrition myths about what you can't eat while pregnant
About Emily Oster and her recommendations for nutrition throughout pregnancy
That it's not really necessary to avoid eating runny eggs due to salmonella risk
The importance of avoiding any high mercury fish (shark, tuna in limited amounts, tilefish)
That you can eat raw fish-- when you know how it's being handled/stored, and trust that it's safe
Debunking the myth that you can't have any caffeine at all when you're pregnant
Why it's important to be cautious of herbal teas during pregnancy
About the safety of deli meats
Debunking the myth that you're "eating for two"
Healthier ways to support extra needed calories
Benefits of eating 6 small meals throughout the day
About the importance of setting boundaries for your body