Ep 76: Only 10 to 30% of your results come from exercise. The rest? It’s what you do outside the gym—and that’s what we’re digging into today.

In this episode of The Grey Space Podcast, we’re breaking down the overlooked (but way more impactful) areas that actually support weight loss: sleep, blood sugar, stress, hormones, gut health, and more.

If you’ve been running yourself into the ground with workouts and still feel stuck, this is your permission slip to step back and focus on what really matters. No gimmicks. No extremes. Just small, real changes that add up.

You don’t need to do more. You need to do what actually works.

Time Stamps:

(0:00) Intro

(1:30) Reframe the obsession with exercise

(3:51) Prioritize sleep

(5:57) Poor sleep affects cravings, hormones, hunger, and metabolism

(8:13) Sleep hygiene tips

(14:07) Stress management

(17:35) What chronic stress does to the body

(18:32) Easy stress reducers

(20:02) Start your day with protein, not caffeine

(21:05) Blood sugar balance

(23:27) Real-life meal examples

(24:18) Why undereating is keeping you stuck - especially protein

(27:27) Metabolism and muscle

(29:22) Seed oils + processed foods + overtrining = chronic inflammation

(31:32) Reduce inflammation - reduce anxiety and depression

(34:14) Gut health & digestion

(35:57) Getting to the root of your gut issues

(39:18) Hormones matter more than you think

(41:15) Symptoms of imbalance that women often ignore

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*Disclaimer*

Grey Space Podcast offers health, fitness, and nutritional information for educational purposes. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. You should always consult a physician if you have any concerns or questions about your health. Do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have read or heard. The use of any information provided in the podcast is solely at your own risk