Latest / The Iconic Midlife with Roxy Manning / Why Your Old Fitness Rules Fail After 40 (And What Actually Works Now) with Sara Preston

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Why Your Old Fitness Rules Fail After 40 (And What Actually Works Now) with Sara Preston · The Iconic Midlife with Roxy Manning

0:00
I
0:00
took
0:00
the
0:00
birth
0:00
control
0:01
pill
0:01
for
0:01
like
0:01
15
0:02
years
0:02
when
0:02
I
0:02
was
0:02
young.
0:03
Oh,
0:03
yeah.
0:03
We
0:04
didn't
0:04
think
0:04
anything
0:05
of
0:05
it.
0:05
We
0:05
didn't
0:06
know
0:06
any
0:06
better.
0:06
I
0:06
mean,
0:06
that's
0:07
just
0:07
what
0:07
they
0:07
told
0:07
you
0:07
to
0:08
do.
0:08
Remember
0:09
how
0:09
nice
0:09
it
0:09
used
0:09
to
0:10
be
0:10
in
0:10
my
0:10
20s
0:11
and
0:11
30s,
0:12
like,
0:12
open
0:12
a
0:12
bottle
0:13
of
0:13
wine
0:13
and,
0:13
like,
0:14
have.
0:14
A
0:14
couple
0:15
glasses,
0:15
it
0:16
is
0:16
so
0:16
much
0:16
harder
0:17
on
0:17
us
0:17
in
0:17
our
0:18
40s.
0:18
I
0:19
know
0:19
so
0:19
many
0:19
women
0:20
who
0:20
can't
0:20
even
0:20
handle
0:21
one
0:21
glass
0:22
of
0:22
wine.
0:22
It's
0:22
like,
0:23
why
0:23
is
0:23
that
0:24
fair?
0:24
But
0:26
focus
0:27
on
0:28
getting
0:28
strong
0:29
and
0:29
nourishing
0:30
your
0:30
body
0:30
because
0:31
those
0:31
two
0:32
things,
0:32
they're
0:33
really
0:33
what
0:33
are
0:33
gonna
0:33
serve
0:34
you
0:34
long
0:34
term.
0:35
And
0:35
you
0:35
can
0:36
look
0:36
good
0:37
while
0:37
you're
0:37
doing
0:38
that
0:38
too.
0:39
Am
0:39
I
0:39
challenging
0:40
this
0:40
muscle?
0:40
Your
0:41
last
0:41
couple
0:42
reps
0:42
should
0:43
feel
0:43
hard.
0:44
It
0:44
shouldn't
0:44
be
0:45
easy.
0:45
It
0:45
shouldn't
0:46
be
0:46
like,
0:46
oh,
0:46
I
0:46
could
0:47
do
0:47
this
0:47
for
0:47
another
0:48
10
0:48
reps.
0:49
Yeah.
0:49
When
0:50
you
0:50
feel
0:50
good,
0:50
that
0:51
is
0:51
addictive.
0:51
Like,
0:51
you
0:52
know
0:52
you
0:52
want
0:52
that
0:52
in
0:53
your
0:53
life.
0:53
You
0:53
don't
0:54
realize
0:55
how
0:55
bad
0:55
you
0:56
had
0:56
it
0:56
until
0:56
you
0:57
start
0:57
having
0:57
it
0:57
really
0:58
good.
0:58
And
0:59
what
0:59
I
0:59
want
0:59
women
0:59
to
1:00
understand
1:00
is
1:00
that
1:01
we
1:01
don't
1:01
have
1:01
to
1:02
work
1:02
harder.
1:03
We
1:03
just
1:03
have
1:03
to
1:04
work
1:04
smarter.
1:09
If
1:09
you're
1:10
doing
1:10
all
1:10
the
1:10
right
1:11
things,
1:11
eating
1:12
clean,
1:12
working
1:13
out,
1:13
walking
1:13
more,
1:14
and
1:14
your
1:14
body
1:15
still
1:15
isn't
1:15
responding
1:16
the
1:16
way
1:16
it
1:16
used
1:17
to,
1:17
this
1:18
episode
1:18
is
1:18
for
1:19
you.
1:19
Today's
1:20
guest
1:20
is
1:20
Sarah
1:21
Preston.
1:21
Thank
1:22
you.
1:22
A
1:22
fitness
1:22
and
1:22
nutrition
1:23
coach
1:23
who
1:24
specializes
1:24
in
1:25
helping
1:25
women
1:26
over
1:26
40
1:26
get
1:27
lean,
1:27
strong
1:28
and
1:28
healthy
1:29
without
1:29
extremes
1:30
punishment
1:31
or
1:31
burnout.
1:32
Sarah
1:32
is
1:33
menopause
1:33
certified,
1:34
evidence
1:34
based
1:35
and
1:35
refreshingly
1:36
honest
1:36
about
1:37
what
1:37
actually
1:37
changes
1:38
in
1:38
midlife
1:39
and
1:39
what
1:39
women
1:40
are
1:40
being
1:40
sold
1:41
that
1:41
simply
1:41
stop
1:42
working
1:42
after
1:43
40.
1:43
In
1:44
this
1:44
conversation,
1:44
we're
1:45
cutting
1:45
through
1:45
the
1:46
noise
1:46
around
1:47
fat
1:47
loss,
1:47
strength
1:48
training,
1:49
fasting,
1:49
carbs,
1:50
stress,
1:51
and
1:51
hormones,
1:52
and
1:52
replacing
1:53
it
1:53
with
1:53
real
1:53
strategy,
1:54
not
1:54
shame.
1:55
If
1:55
you've
1:56
ever
1:56
felt
1:56
frustrated,
1:57
confused,
1:58
or
1:58
like
1:58
your
1:58
body
1:59
suddenly
1:59
changed
2:00
the
2:00
rules,
2:00
you're
2:01
not
2:01
imagining
2:02
it.
2:02
And
2:02
you're
2:03
going
2:03
to
2:03
walk
2:03
away
2:04
from
2:04
this
2:04
episode
2:05
with
2:05
clarity,
2:06
confidence
2:06
in
2:07
tools
2:07
you
2:08
can
2:08
actually
2:08
use.
2:09
Let's
2:10
get
2:10
into
2:10
it.
2:11
Welcome
2:12
to
2:12
the
2:12
iconic
2:13
midlife.
2:13
Sarah,
2:14
how
2:14
are
2:14
you
2:14
doing
2:14
today?
2:16
Thanks
2:16
for
2:16
having
2:16
me.
2:17
I'm
2:17
super
2:17
excited
2:18
to
2:18
talk
2:18
today
2:19
because
2:19
this
2:19
is
2:20
right
2:20
up
2:20
my
2:20
alley,
2:21
talking
2:21
about
2:21
all
2:22
things,
2:22
you
2:22
know,
2:23
midlife.
2:24
Yes.
2:25
Yes.
2:25
There's
2:25
so
2:26
many,
2:26
like,
2:26
twists
2:27
and
2:27
turns.
2:28
There's
2:28
so
2:28
many.
2:28
We
2:29
were
2:29
never
2:29
given
2:29
a
2:30
roadmap
2:30
of
2:31
what
2:31
midlife
2:32
looks
2:32
like,
2:32
you
2:32
know,
2:33
and
2:33
so
2:33
it's.
2:33
We're
2:34
just
2:34
kind
2:34
of
2:34
like
2:34
day
2:34
by
2:35
day
2:35
taking
2:35
it
2:35
and
2:36
trying
2:36
to
2:36
figure
2:36
all
2:36
of
2:37
these
2:37
things
2:37
out.
2:37
Do
2:38
you
2:38
kind
2:38
of
2:38
feel
2:39
the
2:39
same
2:40
yeah.
2:41
And
2:41
I
2:42
think
2:42
the
2:42
hard
2:42
thing
2:42
is.
2:43
So
2:43
when
2:44
I
2:44
first
2:44
got
2:44
into,
2:45
you
2:45
know,
2:45
coaching
2:46
women,
2:46
it
2:47
wasn't
2:47
talked
2:48
about
2:48
very
2:48
much.
2:49
So
2:49
people
2:49
didn't
2:50
even
2:50
really
2:50
know
2:51
what
2:51
the
2:51
word
2:51
perimenopause
2:52
meant.
2:53
I
2:53
would
2:53
get
2:54
questions
2:54
on
2:55
my
2:55
Instagram
2:55
all
2:56
the
2:56
time,
2:56
like,
2:56
what
2:57
is
2:57
perimenopause?
2:58
So
2:58
this
2:59
was,
2:59
you
2:59
know,
2:59
maybe
3:00
five
3:00
years
3:00
ago,
3:01
and
3:01
now
3:02
everybody
3:03
is
3:03
talking
3:04
about
3:04
it.
3:04
And
3:05
sometimes
3:05
I
3:05
think
3:06
that's
3:06
great
3:06
because
3:06
we're
3:07
bringing
3:07
a
3:07
lot
3:07
of
3:07
awareness,
3:09
but
3:09
sometimes
3:09
it
3:10
just
3:10
makes
3:10
it
3:10
even
3:10
more
3:11
confusing
3:12
because
3:12
there's
3:13
so
3:13
much
3:13
noise
3:13
out
3:14
there.
3:15
Yeah,
3:15
absolutely.
3:16
And
3:16
there's
3:16
a
3:16
lot
3:16
of,
3:16
like,
3:17
ill
3:17
informed
3:18
opinions
3:19
that
3:19
are
3:19
not
3:20
grounded
3:21
in
3:22
evidence
3:22
or
3:23
science
3:23
or,
3:24
you
3:24
know,
3:25
things
3:25
that
3:25
really
3:26
matter.
3:26
So
3:27
I
3:27
feel
3:27
like
3:28
having
3:28
you
3:28
on
3:28
will
3:29
hopefully
3:29
clear
3:30
up
3:30
so
3:31
much
3:31
of
3:31
the
3:31
noise
3:32
because
3:32
I
3:32
know
3:32
for
3:33
women
3:33
in
3:33
midlife,
3:34
I
3:34
know
3:34
I
3:34
experienced
3:35
this
3:35
myself,
3:36
is,
3:37
you
3:37
know,
3:38
this
3:38
whole
3:39
thing
3:39
that's
3:40
been
3:40
happening
3:40
to
3:40
me,
3:40
which
3:41
is
3:41
my
3:41
body
3:42
is
3:42
just
3:42
changing.
3:43
It's
3:43
just,
3:44
you
3:44
know,
3:45
10,
3:45
15
3:46
years
3:46
ago.
3:47
Like,
3:47
the
3:47
things
3:48
that
3:48
I
3:48
was
3:48
doing
3:49
to
3:49
stay
3:50
healthy
3:50
and
3:50
stay
3:51
lean
3:51
and
3:52
just,
3:52
you
3:53
know,
3:53
have
3:54
my
3:54
body
3:54
in
3:54
a
3:55
place
3:55
where
3:55
I
3:55
want
3:55
it
3:55
to
3:55
be,
3:56
those
3:57
things
3:57
don't
3:57
work
3:58
anymore.
3:59
So
3:59
it's
4:00
kind
4:00
of,
4:00
it's
4:00
a
4:01
little
4:01
scary
4:01
because
4:02
it's
4:02
like,
4:02
you
4:02
know,
4:02
you
4:03
feel
4:03
like
4:03
your
4:03
body's
4:04
almost
4:04
possessed
4:05
at
4:05
this
4:05
point.
4:06
You
4:06
know,
4:06
it's
4:06
like
4:07
not
4:07
your
4:07
body
4:08
anymore.
4:09
Yeah.
4:10
Like,
4:10
what
4:10
is
4:10
happening?
4:11
And
4:12
that's,
4:12
you
4:13
know,
4:13
I
4:13
talk
4:13
to,
4:14
know,
4:14
clients
4:15
or
4:15
friends
4:15
or,
4:16
you
4:16
know,
4:16
anybody,
4:17
and
4:17
they're
4:17
just
4:17
like,
4:17
it's
4:18
such
4:18
a
4:18
roller
4:18
coaster
4:19
because
4:19
you
4:19
can
4:19
feel
4:20
really
4:20
great
4:21
on
4:21
top
4:21
of
4:21
the
4:21
world
4:22
one
4:22
day
4:22
and
4:23
then
4:23
the
4:23
next
4:23
day
4:24
you
4:24
wake
4:24
up
4:24
and
4:24
you've
4:25
got
4:25
all
4:25
these
4:25
different
4:25
aches
4:26
and
4:26
pains
4:26
or
4:26
your
4:27
hormones
4:27
feel
4:27
crazy
4:29
and
4:29
so
4:29
you
4:29
never
4:30
know
4:30
what
4:30
to
4:30
expect.
4:31
Even
4:31
dayto
4:31
day.
4:32
Yes,
4:33
100%.
4:34
But
4:34
before
4:35
we
4:35
get
4:35
into
4:35
like,
4:36
all
4:36
the
4:36
tips
4:36
and
4:37
all
4:37
the
4:37
amazing
4:37
information
4:38
you
4:39
have
4:40
with
4:40
all
4:40
of
4:41
your
4:41
great
4:41
health
4:41
and
4:41
wellness
4:42
advice,
4:42
I
4:43
want
4:43
to
4:43
know
4:43
what
4:43
kind
4:44
of
4:44
led
4:44
you
4:44
into
4:45
this
4:45
space?
4:46
Like,
4:46
what
4:47
was
4:47
the
4:47
thing
4:48
where
4:48
you
4:48
kind
4:48
of,
4:49
you
4:49
know,
4:50
felt
4:50
like.
4:50
And
4:50
thank
4:51
goodness
4:51
you
4:51
did
4:52
because
4:52
you
4:52
do
4:52
have
4:53
so
4:53
much
4:53
great
4:53
advice.
4:54
But
4:54
like,
4:54
what
4:54
led
4:55
you
4:55
to
4:55
this
4:55
place?
4:56
Okay,
4:57
so
4:57
first
4:57
I
4:58
was
4:59
a
4:59
fitness,
5:00
you
5:00
know,
5:00
kind
5:00
of
5:01
coach,
5:02
was
5:02
just
5:03
kind
5:03
of
5:03
dabbling
5:03
in
5:04
it.
5:04
Always
5:05
loved
5:05
health
5:06
and
5:06
fitness.
5:06
You
5:07
know,
5:07
I
5:07
always
5:07
loved
5:08
to
5:08
work
5:08
out.
5:09
So
5:09
I
5:09
was
5:09
doing
5:10
all
5:10
the
5:11
things,
5:11
I
5:11
was
5:12
trying
5:13
all
5:13
the
5:13
things
5:13
out
5:14
there.
5:14
It
5:14
was
5:14
at
5:14
the
5:15
time,
5:15
it
5:15
was
5:15
whole
5:15
30
5:17
keto,
5:18
you
5:18
know,
5:18
Mediterranean
5:19
diet,
5:20
like
5:20
all
5:20
these
5:21
different,
5:21
you
5:22
know,
5:22
containers,
5:23
measuring
5:23
things
5:24
Out
5:25
I
5:25
was
5:25
trying
5:26
all
5:26
these
5:26
things
5:26
and
5:26
I
5:27
was
5:27
working
5:27
out.
5:27
I
5:27
was
5:27
a
5:28
coach
5:28
myself,
5:29
and
5:29
I
5:30
still
5:30
was
5:31
gaining
5:31
belly
5:32
fat.
5:32
And
5:33
I
5:33
was
5:33
in
5:33
my
5:34
early
5:35
40s
5:35
and
5:36
I
5:36
thought,
5:37
I
5:37
am
5:37
doing
5:38
all
5:38
the
5:38
things.
5:39
How
5:40
is
5:40
it
5:40
possible
5:41
that
5:41
I
5:41
can't
5:42
even
5:42
keep
5:42
this
5:42
weight
5:43
off?
5:43
And
5:43
I
5:43
had
5:43
low
5:44
energy
5:45
and
5:45
just,
5:46
you
5:46
know,
5:46
didn't.
5:46
Didn't
5:47
feel
5:47
like
5:47
myself.
5:48
And
5:48
so
5:49
then
5:50
when
5:50
I
5:50
kind
5:51
of
5:51
came
5:51
across
5:51
this
5:52
plan
5:53
that
5:53
I,
5:53
that
5:53
I
5:54
follow,
5:54
I
5:54
mean,
5:54
I
5:54
had
5:55
researched
5:55
so
5:56
many
5:56
things,
5:58
I
5:58
finally
5:58
was
5:59
able
5:59
to
5:59
see
6:00
results.
6:00
I
6:00
was
6:00
finally
6:01
able
6:01
to
6:01
lose
6:01
the
6:01
belly
6:01
fat.
6:02
And
6:02
I
6:02
was,
6:02
like,
6:02
shocked.
6:04
So
6:04
that
6:05
kind
6:05
of
6:05
took
6:05
me
6:06
down
6:06
that
6:06
path
6:06
of
6:07
like,
6:07
okay,
6:08
we
6:08
need
6:09
to
6:09
do
6:09
things
6:09
a
6:09
little
6:09
bit
6:10
differently
6:10
now
6:10
if
6:11
we're
6:11
going
6:11
to,
6:12
you
6:12
know,
6:12
no
6:12
more
6:14
of
6:14
this,
6:14
like,
6:14
hit
6:15
cardio
6:16
every
6:16
single
6:17
day,
6:17
trying
6:17
to
6:18
go
6:18
low
6:18
carb,
6:19
eating
6:19
as
6:19
little
6:19
as
6:20
possible,
6:21
you
6:22
know,
6:22
fasting
6:22
all
6:23
day.
6:23
Like,
6:23
these
6:24
things
6:24
just,
6:25
they're
6:26
not
6:26
made
6:26
for
6:26
us
6:27
as
6:27
we,
6:27
as
6:28
we
6:28
get
6:28
into
6:28
the
6:28
stage.
6:29
You
6:29
know,
6:29
we're
6:29
under
6:30
a
6:30
lot
6:30
of,
6:32
I
6:32
don't
6:32
know
6:32
if
6:32
you
6:32
want
6:33
to
6:33
call
6:33
it
6:33
stress,
6:33
but
6:34
there's
6:34
just
6:35
a
6:35
lot
6:35
of
6:35
things
6:35
coming
6:36
at
6:36
us
6:36
at
6:36
that
6:37
this
6:37
age
6:37
between
6:38
teenagers
6:38
and
6:39
aging
6:39
parents.
6:41
And
6:42
a
6:42
lot
6:42
of
6:42
us
6:42
have
6:42
jobs,
6:43
and
6:44
we're
6:44
kind
6:44
of
6:44
at
6:44
the
6:44
height
6:45
of
6:45
those
6:45
jobs.
6:46
Husbands
6:46
are
6:46
at
6:47
the
6:47
height
6:47
of
6:47
those
6:47
jobs.
6:48
Like,
6:48
there's,
6:49
there's
6:49
a
6:49
lot
6:50
expected
6:50
of
6:51
us.
6:51
And
6:52
we
6:52
can't
6:52
do
6:53
the
6:53
things
6:53
like
6:53
you
6:54
said
6:54
that
6:55
we
6:55
did
6:55
in
6:55
our
6:56
20s
6:56
and
6:56
30s
6:57
if
6:57
we
6:57
expect
6:58
to
6:58
really
6:59
not
6:59
just
6:59
see
6:59
results,
7:00
but
7:01
ultimately
7:01
feel
7:02
our
7:02
best.
7:03
So
7:03
when
7:03
I
7:04
was
7:04
able
7:04
personally
7:05
to
7:05
go
7:06
through
7:06
that
7:06
process
7:07
of
7:08
not
7:08
feeling
7:09
good,
7:10
not
7:10
feeling
7:10
like
7:10
myself
7:11
anymore,
7:11
and
7:12
to
7:12
come
7:12
out
7:12
on
7:12
the
7:13
other
7:13
side,
7:15
that's
7:15
what
7:15
kind
7:15
of
7:15
led
7:16
me
7:16
into
7:16
this.
7:16
And
7:16
then
7:17
I
7:17
got
7:17
some
7:17
other
7:17
certifications
7:18
and
7:18
really
7:18
dug
7:19
deeper.
7:19
You
7:20
know,
7:20
it
7:20
really
7:21
piqued
7:21
my
7:21
interest
7:22
into
7:22
what's
7:22
going
7:23
on
7:23
at
7:23
this
7:23
stage
7:25
in
7:25
different
7:25
ways
7:25
that
7:25
I
7:26
could
7:26
help
7:26
women.
7:26
So
7:27
I
7:27
kind
7:27
of
7:27
went
7:27
deeper
7:28
after
7:28
that.
7:29
And
7:29
what
7:30
do
7:30
you
7:30
think?
7:31
Because
7:31
you
7:32
bring
7:32
up
7:32
a
7:32
good
7:32
point,
7:33
you
7:33
know,
7:33
trying
7:33
all
7:33
the
7:34
things
7:34
that
7:34
we
7:34
always
7:34
have
7:35
done
7:35
before.
7:36
You
7:36
know,
7:36
I
7:37
did
7:38
whole
7:38
30.
7:38
I
7:39
did
7:39
this
7:40
thing
7:40
that
7:40
was
7:40
called
7:40
the
7:41
south
7:41
beach
7:41
diet
7:41
way
7:42
back
7:42
in
7:42
the
7:42
day,
7:43
you
7:43
know,
7:43
like
7:44
all
7:44
of
7:44
these
7:45
things,
7:45
you
7:45
know,
7:46
and
7:46
I
7:46
mean,
7:47
I
7:47
actually,
7:47
I
7:47
felt
7:48
really
7:48
good
7:48
after
7:48
doing
7:49
in
7:49
the
7:49
past
7:49
when
7:50
I've
7:50
done
7:50
Whole
7:50
30,
7:50
you
7:51
know,
7:51
I
7:51
felt
7:51
really
7:51
good
7:52
and.
7:52
But
7:53
I
7:53
know
7:53
that,
7:53
like,
7:54
we
7:54
have
7:54
changing
7:55
hormones
7:55
and
7:56
there's
7:56
a
7:56
bunch
7:56
of,
7:57
you
7:57
know,
7:57
bodily
7:58
changes
7:58
that
7:59
we're
7:59
going
7:59
through
7:59
right
8:00
now.
8:00
So
8:01
what
8:01
are
8:01
some
8:01
of
8:02
the
8:02
Things
8:02
that
8:02
we
8:03
used
8:03
to
8:03
do
8:05
and
8:05
some
8:05
of
8:05
the
8:05
things
8:05
that
8:06
you
8:06
hope
8:06
that
8:06
midlife
8:07
women
8:08
will
8:08
sort
8:08
of
8:09
let
8:09
go
8:09
of
8:09
or
8:09
change
8:11
with
8:11
these
8:12
new
8:12
kind
8:12
of
8:12
bodies
8:13
and
8:13
hormones
8:14
and
8:14
all
8:15
the
8:15
things
8:15
that
8:15
are
8:15
going
8:15
on
8:16
within
8:16
us.
8:17
Yeah.
8:18
So
8:18
I
8:18
think
8:18
that
8:19
sometimes
8:19
we
8:20
think
8:20
we
8:20
have
8:20
to
8:20
push
8:21
harder.
8:21
Right.
8:21
You
8:22
got
8:22
to
8:22
go
8:22
to
8:22
orange
8:22
theory
8:23
and
8:23
you've
8:23
got
8:24
to
8:24
burn
8:24
800
8:24
calories
8:26
or
8:26
I
8:26
have
8:26
to
8:27
eat
8:27
less.
8:28
I
8:28
need
8:28
to
8:30
try
8:30
to
8:30
eat
8:31
as
8:31
little
8:31
as
8:31
possible
8:32
if
8:33
I
8:33
want
8:33
to
8:33
see
8:33
results,
8:34
or
8:35
I
8:35
need
8:35
to
8:35
be
8:35
low
8:35
carb
8:36
or
8:36
I
8:36
need
8:36
to
8:37
really
8:37
restrict.
8:38
And
8:39
I
8:39
think
8:40
what
8:40
we
8:40
need
8:40
to
8:41
think
8:41
about
8:41
is
8:41
how
8:42
can
8:42
we
8:42
nourish
8:43
ourselves.
8:44
So
8:45
think
8:45
less
8:45
about
8:46
how
8:46
can
8:46
we
8:46
punish
8:47
our
8:47
body
8:48
and
8:48
into
8:49
seeing
8:49
results
8:50
or
8:51
into,
8:52
you
8:52
know,
8:52
feeling
8:53
better.
8:53
Ultimately,
8:54
that
8:54
never
8:55
really
8:55
makes
8:55
us
8:55
feel
8:56
better.
8:56
So
8:56
when
8:56
I
8:57
would
8:57
do
8:57
Whole
8:57
30,
8:58
yeah,
8:58
it's
8:58
great.
8:59
I
8:59
completely
9:00
encourage
9:01
whole
9:01
foods
9:02
as
9:02
much
9:02
as
9:02
possible.
9:03
But,
9:04
I
9:04
mean,
9:04
there's
9:04
a
9:04
couple
9:05
reasons
9:05
why
9:05
that
9:05
doesn't
9:06
work.
9:06
One
9:06
of
9:06
them
9:07
is
9:07
that
9:08
how
9:08
many
9:08
times
9:09
when
9:09
you
9:09
do
9:09
that,
9:09
are
9:10
you
9:10
counting
9:10
down
9:10
the
9:10
days
9:11
till
9:11
it's
9:11
over?
9:12
You
9:12
can't
9:12
wait
9:12
to
9:12
get
9:13
to
9:13
the
9:13
end
9:13
of
9:13
30
9:13
days
9:14
so
9:14
that
9:14
you
9:14
can
9:14
go
9:15
have
9:15
a
9:15
treat,
9:15
or
9:15
you
9:16
can
9:16
go
9:16
have
9:16
your
9:16
alcohol,
9:17
or
9:17
you
9:17
could
9:17
go
9:17
have
9:17
your
9:18
whatever
9:18
it
9:18
is.
9:19
So
9:20
it's
9:20
just
9:20
not
9:20
sustainable.
9:21
And
9:21
so
9:21
then
9:21
we
9:22
don't
9:22
stick
9:22
with
9:22
it
9:23
and
9:23
we're
9:23
just
9:24
on
9:24
this
9:24
hamster
9:25
wheel
9:26
of
9:26
restrict,
9:27
you
9:27
know,
9:27
fall
9:28
off
9:28
the
9:28
wagon.
9:28
Restrict,
9:29
fall
9:29
off
9:29
the
9:30
wagon.
9:30
Instead,
9:31
what
9:31
if
9:31
we
9:31
could
9:31
nourish
9:32
ourselves
9:33
with
9:33
our
9:33
food,
9:34
with
9:34
the
9:34
workouts
9:35
that
9:35
we're
9:35
doing,
9:35
with
9:35
our
9:36
movement,
9:36
with
9:36
our
9:37
nervous
9:37
system
9:38
and
9:38
our.
9:38
In
9:39
our
9:39
cortisol,
9:40
you
9:40
know,
9:40
regulation,
9:41
so
9:41
that
9:42
we
9:42
felt
9:42
good
9:42
enough
9:43
that
9:43
we
9:44
could
9:44
stay
9:44
consistent
9:45
and
9:45
really
9:46
enjoy
9:46
and
9:47
love
9:47
what
9:47
we're
9:48
eating
9:48
and
9:48
what
9:48
we're
9:48
doing
9:49
for,
9:49
you
9:49
know,
9:50
for
9:50
our
9:50
lifestyle.
9:52
You
9:52
know,
9:52
I
9:53
feel
9:53
like.
9:53
And
9:53
that.
9:54
That's
9:54
a
9:54
good
9:54
point.
9:54
I
9:55
feel
9:55
like
9:57
I
9:57
do
9:57
all
9:58
the
9:58
right
9:58
things,
9:58
right?
9:58
Like,
9:59
I'm
9:59
lifting
10:00
heavy
10:00
weights,
10:01
I'm
10:01
walking
10:02
and
10:02
getting
10:02
my
10:02
steps.
10:03
I'm,
10:04
you
10:04
know,
10:04
trying
10:04
to
10:04
eat
10:05
as
10:05
clean
10:05
as
10:05
possible,
10:06
but
10:06
I
10:06
feel
10:06
like
10:06
I
10:06
still
10:07
gain
10:07
weight.
10:08
So
10:09
what
10:09
is
10:09
going
10:10
on
10:10
metabolically
10:11
with
10:12
us?
10:12
Like,
10:13
what
10:13
is
10:13
actually
10:14
happening
10:14
that
10:15
is
10:15
making
10:16
us
10:16
gain
10:16
weight?
10:17
Even
10:17
if
10:17
you're
10:18
doing
10:18
all
10:18
the
10:18
right
10:18
things,
10:19
right?
10:20
So
10:20
there's
10:20
a
10:20
couple
10:21
things.
10:21
I
10:21
mean,
10:21
hormones
10:22
are
10:22
definitely
10:22
part
10:23
of
10:23
it.
10:24
You
10:24
know,
10:25
as
10:25
your
10:25
estrogen
10:26
declines,
10:27
you're
10:27
going
10:27
to
10:28
see
10:28
that
10:28
you
10:29
might
10:29
become
10:30
more
10:30
insulin
10:31
resistant,
10:32
which
10:32
means
10:33
that,
10:33
you
10:33
know,
10:33
your
10:34
blood
10:34
sugar
10:34
is
10:35
kind
10:35
of
10:35
all
10:35
over
10:35
the
10:36
place.
10:36
You're
10:36
not
10:37
able
10:37
to
10:37
handle
10:38
the
10:38
amount
10:39
of
10:39
carbs
10:40
that
10:40
you
10:40
used
10:40
to
10:41
handle
10:42
it
10:42
stores
10:43
into
10:43
fat
10:43
instead,
10:44
which
10:45
is,
10:45
you
10:45
know,
10:45
the
10:46
weight
10:46
gain.
10:47
As
10:47
estrogen
10:48
declines,
10:48
you're
10:48
also
10:49
seeing
10:49
a
10:49
redistribution
10:50
of
10:51
that
10:51
fat.
10:51
So
10:51
you're
10:52
going
10:52
to
10:52
notice
10:52
a
10:52
lot
10:53
more
10:53
belly
10:53
fat.
10:54
Unfortunately,
10:55
a
10:55
lot
10:55
of
10:55
times
10:56
we're
10:56
going
10:56
to
10:56
see
10:56
more
10:56
visceral
10:57
fat,
10:57
which
10:57
is
10:58
the
10:58
fat
10:58
around
10:58
your
10:59
organs,
10:59
which
11:00
is
11:00
that
11:00
really
11:01
dangerous
11:01
fat
11:02
that
11:02
you
11:03
know,
11:03
can
11:03
really
11:04
cause
11:04
disease
11:05
down,
11:06
down
11:06
the
11:06
road.
11:07
Um,
11:07
so
11:08
yes,
11:08
hormones
11:09
are
11:09
a
11:10
little
11:10
bit
11:10
part
11:11
of
11:11
it.
11:11
Definitely
11:12
part
11:12
of
11:12
it.
11:13
However,
11:14
I
11:14
also
11:14
don't
11:15
want
11:15
women
11:16
to
11:16
think
11:16
that,
11:16
okay,
11:17
well,
11:17
you
11:17
know,
11:18
my
11:18
hormones
11:18
are
11:19
gone
11:20
so
11:20
I'm
11:21
out
11:21
of
11:21
luck
11:21
and
11:21
I
11:22
can't
11:22
do
11:22
anything
11:23
about
11:23
it
11:23
because
11:23
there's
11:24
definitely
11:24
things
11:24
that
11:25
we
11:25
can
11:25
do.
11:27
You
11:27
know,
11:27
we
11:27
just
11:27
again,
11:28
we
11:28
have
11:28
to
11:28
tweak
11:29
things
11:29
and
11:29
do
11:30
things
11:30
a
11:30
little
11:30
bit
11:30
differently
11:31
than
11:31
we
11:31
had.
11:32
So
11:32
we're
11:33
also
11:33
not
11:33
moving
11:34
as
11:34
much.
11:35
Think
11:35
about
11:36
when
11:36
you
11:36
had
11:36
toddlers
11:37
and
11:37
younger
11:37
kids
11:37
and
11:38
you
11:38
were,
11:38
you
11:38
never
11:39
sat
11:39
down.
11:40
Now
11:40
we're
11:40
at
11:41
basketball
11:41
games
11:41
and
11:42
we're
11:42
sitting,
11:42
we're
11:42
driving
11:43
kids
11:43
in
11:43
the
11:43
car,
11:44
we're
11:44
sitting
11:44
at
11:45
work
11:45
where
11:46
even
11:46
though
11:46
we're
11:46
going
11:47
out
11:47
for
11:47
that
11:47
walk,
11:48
we're
11:48
getting
11:48
our
11:49
10,000
11:49
steps.
11:51
It's
11:51
just
11:51
not
11:52
the
11:52
same
11:52
as
11:53
being
11:53
kind
11:53
of,
11:53
kind
11:54
of
11:54
moving
11:54
all
11:54
day
11:55
like
11:55
we
11:55
used
11:55
to.
11:56
Yeah,
11:57
movement
11:57
during
11:58
the
11:58
day
11:58
is
11:58
really
11:59
important,
11:59
right.
12:00
Whether
12:00
it's
12:00
like
12:01
after
12:01
you've
12:01
eaten
12:02
something,
12:02
just
12:02
taking
12:03
like
12:03
a
12:03
10
12:03
minute
12:04
walk
12:04
or
12:04
even
12:05
like
12:05
piddling
12:06
around
12:06
the
12:06
house.
12:07
Right?
12:07
Just
12:07
walk,
12:08
getting
12:08
up
12:09
out
12:09
of
12:09
the
12:09
chair,
12:10
like
12:10
just
12:11
kind
12:11
of
12:11
moving,
12:11
moving
12:12
day
12:12
to
12:12
day
12:12
moving.
12:13
Yeah,
12:14
getting
12:14
up
12:14
and
12:15
moving.
12:15
And
12:15
that
12:15
walk
12:16
after
12:16
dinner
12:16
is
12:17
really,
12:17
or
12:17
after
12:17
eating
12:18
is
12:18
really
12:18
important
12:18
for
12:19
our
12:19
blood
12:19
sugar.
12:20
The
12:21
other
12:21
thing
12:21
that
12:22
I
12:22
talk
12:22
a
12:23
lot
12:23
to
12:23
women
12:23
about
12:24
is
12:25
this
12:25
is
12:25
the
12:25
stage
12:26
of
12:26
life
12:26
and
12:26
I
12:27
alluded
12:27
to
12:27
this
12:28
earlier,
12:28
we
12:29
are
12:29
less
12:29
stress
12:30
resilient
12:32
as,
12:32
you
12:32
know,
12:32
as
12:33
we
12:33
get
12:33
into
12:33
perimenopause.
12:34
So
12:35
our
12:35
hormones
12:35
are
12:35
kind
12:36
of
12:36
all
12:36
over
12:36
the
12:36
place.
12:37
We
12:37
have
12:37
this
12:38
stressor
12:38
of,
12:39
you
12:39
know,
12:40
the
12:40
roller
12:40
coaster
12:41
of
12:41
estrogen.
12:42
It's
12:42
up,
12:42
it's
12:42
down.
12:43
We
12:43
never
12:43
know
12:44
what
12:44
it's
12:44
going
12:44
to
12:44
be
12:44
from
12:44
day
12:45
to
12:45
day.
12:45
Progesterone's
12:46
kind
12:46
of
12:46
exiting
12:47
the
12:47
scene.
12:48
So
12:49
with
12:49
low
12:49
progesterone
12:50
you
12:50
might
12:50
not
12:50
be
12:51
sleeping
12:51
well,
12:52
you
12:52
might
12:53
be
12:53
a
12:53
little
12:53
more.
12:54
Even
12:55
if
12:55
your
12:55
stressors
12:56
in
12:56
your
12:56
life
12:56
haven't
12:57
changed
12:57
the
12:57
way
12:58
that
12:58
your
12:58
body
12:59
is
12:59
handling
13:00
those,
13:00
so
13:00
you
13:00
might
13:01
have
13:01
a
13:01
little
13:01
cortisol
13:03
issue
13:03
going
13:03
on.
13:04
Nervous
13:04
system.
13:05
So
13:06
many
13:06
of
13:06
us
13:06
at
13:06
this
13:07
age
13:08
have,
13:09
even
13:09
though
13:09
we
13:09
don't
13:10
realize
13:10
that
13:10
our
13:10
nervous
13:11
system
13:11
is
13:11
fried
13:12
from
13:13
all
13:13
of
13:13
the
13:13
inputs.
13:14
The
13:14
things
13:14
that
13:14
I
13:15
said
13:15
before
13:15
with
13:15
the
13:16
teenagers
13:16
and
13:16
the
13:16
parents
13:17
and
13:17
the
13:17
jobs
13:18
and
13:18
the
13:18
Internet,
13:18
the
13:19
social
13:19
media,
13:20
the
13:20
noise,
13:20
the
13:21
information.
13:21
Like,
13:21
there's
13:22
a
13:22
lot.
13:23
A
13:24
lot
13:24
of
13:24
overstimulation.
13:26
So
13:26
stress
13:27
and
13:27
stressors
13:28
on
13:29
our
13:29
body
13:30
from
13:30
the
13:30
hormones
13:31
from
13:31
all
13:31
these
13:31
things
13:32
can
13:33
also
13:33
take
13:33
a
13:33
toll
13:34
too,
13:34
because
13:35
then,
13:35
you
13:35
know,
13:35
your
13:36
cortisol
13:36
affects
13:36
your
13:37
blood
13:37
sugar,
13:37
which
13:37
affects
13:38
storing
13:38
fat.
13:39
It
13:39
all
13:40
works
13:40
together.
13:41
You
13:42
know,
13:42
you're
13:42
menopause
13:43
certified.
13:43
First
13:43
of
13:44
all,
13:44
what
13:44
does
13:44
that
13:45
mean?
13:45
And
13:45
then
13:46
what
13:46
do
13:47
you
13:47
think
13:47
is
13:47
the
13:47
most
13:48
misunderstood
13:50
change
13:50
that
13:50
happens
13:51
to
13:51
us
13:51
in
13:51
perimenopause,
13:52
in
13:53
menopause
13:54
that
13:54
really
13:54
affects
13:55
our
13:55
fat
13:56
loss
13:56
and
13:56
the
13:57
ability
13:57
to
13:57
retain
13:58
muscle?
13:59
Okay.
14:00
Yes.
14:00
Muscle.
14:00
So
14:01
important.
14:01
So
14:02
I
14:02
am.
14:03
I
14:03
have
14:03
several
14:04
certifications,
14:05
so
14:05
I
14:05
am
14:06
an
14:06
integrative
14:06
health
14:07
practitioner
14:07
and
14:08
a
14:08
IHP,
14:09
which
14:10
is
14:11
kind
14:11
of
14:11
an
14:11
overall
14:12
functional
14:14
certification
14:15
through
14:15
Dr.
14:15
Cabral,
14:17
and
14:17
then
14:18
through
14:19
Dr.
14:19
Stacy
14:20
Sims,
14:20
who
14:21
you
14:21
may
14:21
have
14:21
heard
14:21
about
14:22
on,
14:22
you
14:22
know,
14:22
kind
14:23
of
14:23
in
14:23
the
14:23
menopause
14:23
space
14:24
as
14:24
well.
14:24
I.
14:25
She's
14:25
amazing,
14:26
by
14:26
the
14:26
way.
14:26
She
14:27
is
14:27
amazing.
14:27
Yeah,
14:27
she
14:28
is.
14:28
Yeah.
14:29
Yeah.
14:29
So
14:29
she
14:29
has
14:30
a
14:30
menopause
14:31
for
14:31
athletes
14:32
course.
14:33
So,
14:34
you
14:35
know,
14:35
that
14:35
goes
14:35
deep
14:36
into
14:37
different.
14:38
All
14:39
kinds
14:39
of
14:39
different
14:39
things
14:39
when
14:40
it
14:40
comes
14:40
to
14:40
menopause
14:41
and
14:41
working
14:41
out
14:41
and,
14:42
you
14:42
know,
14:42
how
14:42
hormones
14:43
affect
14:43
all
14:43
of
14:44
that.
14:44
And
14:45
then
14:46
faster
14:46
rate
14:46
of
14:47
fat
14:47
loss
14:47
is
14:47
another
14:48
certification
14:49
that
14:49
I
14:49
have
14:49
where
14:50
I
14:50
coach
14:50
women
14:51
through
14:52
nutrition
14:53
and
14:53
fitness
14:53
and
14:53
kind
14:54
of
14:54
the
14:54
lifestyle
14:55
side
14:55
of
14:56
it.
14:56
So
14:58
misunderstood.
14:59
I.
14:59
Well,
15:00
I
15:00
just
15:00
think
15:00
that
15:01
there's.
15:02
There's
15:02
not
15:03
a
15:03
lot
15:03
of
15:03
understanding
15:04
on
15:05
any
15:05
of
15:05
this
15:06
for
15:06
women
15:07
in
15:07
midlife.
15:08
Like,
15:08
we,
15:08
again,
15:09
because
15:09
we
15:10
hear
15:10
so
15:11
many
15:11
different
15:11
things.
15:12
I
15:12
think
15:12
women
15:12
are
15:12
just
15:13
so
15:14
unsure
15:15
of
15:15
what
15:15
way
15:15
they
15:16
should
15:16
be
15:16
going,
15:18
and
15:18
instead
15:19
they
15:19
do
15:19
nothing.
15:20
A
15:20
lot
15:20
of
15:20
times,
15:21
you
15:22
know,
15:22
it's
15:22
like,
15:23
I.
15:23
You
15:23
know,
15:24
this
15:24
is.
15:24
I'm
15:24
too
15:25
tired,
15:25
my
15:25
hormones
15:26
are
15:26
all
15:26
over
15:26
the
15:26
place.
15:27
I'm
15:27
too
15:27
busy.
15:28
I'm
15:28
just.
15:29
I
15:29
just
15:29
can't
15:30
do
15:30
it.
15:30
And
15:30
I.
15:31
And
15:31
what
15:31
I
15:31
want
15:32
women
15:32
to
15:32
understand
15:33
is
15:33
that
15:33
we
15:33
don't
15:34
have
15:34
to
15:34
work
15:34
harder.
15:35
We
15:36
just
15:36
have
15:36
to
15:36
work
15:37
smarter.
15:38
That's
15:39
a
15:39
great
15:39
point.
15:39
Yeah,
15:40
you're
15:40
right.
15:40
Smarter,
15:41
not
15:41
necessarily
15:42
harder.
15:43
And
15:43
I
15:44
think
15:44
that
15:44
carries
15:44
over
15:45
not
15:45
only
15:45
into
15:46
just
15:46
like,
15:47
working
15:47
out,
15:47
but
15:48
like,
15:48
in
15:48
all
15:48
aspects
15:49
of
15:49
our
15:49
lives.
15:50
You
15:50
know,
15:50
it's
15:51
like,
15:51
yes,
15:51
be
15:52
smarter
15:52
and
15:53
more
15:53
intentional
15:53
about
15:54
the
15:54
things
15:54
that
15:54
you're
15:55
doing.
15:55
And
15:55
I'm
15:56
saying
15:56
this
15:56
to
15:56
myself
15:57
also.
15:57
I'm
15:57
not
15:58
preaching
15:58
at
15:58
all,
15:59
but
15:59
I'm
15:59
saying,
15:59
like,
16:00
I
16:00
have
16:00
to
16:00
remind
16:01
myself
16:01
and
16:01
be
16:01
like,
16:02
be
16:02
more
16:02
intentional.
16:03
Be
16:03
smarter.
16:04
Don't
16:04
just
16:04
work
16:05
Harder
16:05
and,
16:06
you
16:06
know,
16:06
do
16:07
that
16:07
kind
16:07
of
16:07
old
16:08
way.
16:08
You
16:09
really
16:09
have
16:09
to
16:10
think
16:10
about
16:10
what
16:10
you're
16:11
doing.
16:12
Yeah.
16:12
And
16:12
don't
16:13
try
16:13
to
16:13
be
16:13
perfect
16:14
because
16:14
I
16:15
think.
16:15
And
16:15
I
16:15
do
16:15
the
16:15
same
16:15
thing.
16:16
I
16:16
think,
16:16
well,
16:16
if
16:17
I
16:17
can't
16:17
do
16:17
it,
16:17
all
16:18
right,
16:18
if,
16:18
if
16:19
Sarah's
16:19
telling
16:19
me
16:19
I
16:20
need
16:20
to
16:20
do
16:20
these
16:20
five
16:21
things
16:21
and
16:21
I
16:22
can
16:22
only
16:22
do
16:22
two
16:22
of
16:23
them,
16:23
forget
16:23
it.
16:24
You
16:24
know,
16:24
I'm
16:24
just,
16:24
I'm
16:25
not
16:25
even
16:25
going
16:25
to
16:25
do
16:25
any
16:25
of
16:26
it.
16:26
You
16:26
don't
16:26
have
16:27
to
16:27
be
16:27
perfect.
16:27
You
16:28
don't
16:28
have
16:28
to
16:28
have
16:28
that,
16:29
you
16:29
know,
16:29
all
16:30
or
16:30
nothing
16:31
mentality.
16:32
It
16:32
can
16:32
be.
16:33
We're
16:33
just
16:33
going
16:34
to
16:34
work
16:34
on
16:34
progress.
16:35
We're
16:35
going
16:35
to
16:35
start
16:35
with
16:36
one
16:36
or
16:36
two
16:36
things
16:37
and
16:37
then
16:37
you
16:37
just
16:37
kind
16:37
of
16:38
build
16:38
over
16:38
the
16:39
years.
16:39
I
16:39
mean,
16:39
I,
16:40
I've
16:40
been
16:40
doing
16:40
this
16:41
for
16:41
so
16:41
many
16:41
years.
16:42
I
16:42
didn't
16:42
start
16:42
out
16:43
doing
16:44
it
16:44
all.
16:44
You
16:45
know,
16:45
it's
16:45
like,
16:46
don't
16:46
compare,
16:47
you
16:47
know,
16:48
maybe
16:48
where
16:48
some
16:49
of
16:49
us
16:49
are
16:49
at
16:49
on
16:49
our
16:50
journey
16:50
to
16:50
where
16:50
you
16:51
are,
16:51
you
16:51
just
16:52
start
16:52
with
16:52
something.
16:53
Start
16:53
with
16:54
what
16:54
you
16:54
can
16:54
do
16:54
today.
16:55
Just
16:55
kind
16:55
of
16:55
take
16:55
it
16:55
one
16:56
day
16:56
at
16:56
a
16:56
time
16:56
and
16:57
don't
16:57
focus
16:57
on
16:57
trying
16:58
to
16:58
be
16:58
perfect.
16:59
Yeah,
16:59
absolutely.
17:01
You
17:01
know,
17:01
I
17:01
really
17:01
want
17:02
to
17:02
talk
17:02
about
17:02
nutrition
17:03
because
17:04
it's
17:05
so
17:05
important.
17:05
Not,
17:06
not
17:06
only
17:06
for
17:07
us,
17:07
I
17:07
mean,
17:07
for
17:08
everybody,
17:08
but
17:09
specifically
17:10
for
17:10
us
17:11
women
17:11
in
17:11
our
17:12
40s,
17:12
our
17:13
50s
17:14
and
17:14
beyond.
17:15
You
17:15
know,
17:16
let's
17:16
talk
17:17
protein,
17:18
you
17:18
know,
17:18
fats,
17:19
carbs.
17:20
Because
17:20
the
17:21
Internet
17:21
can
17:21
be
17:22
so
17:22
incredibly
17:22
unhinged.
17:23
You
17:23
know,
17:24
we're
17:24
hearing
17:25
so
17:25
many
17:26
different
17:26
things.
17:27
So
17:27
what
17:28
is
17:28
like
17:28
the
17:29
real
17:29
priority
17:30
of
17:30
those
17:31
things
17:31
as
17:32
it
17:32
relates
17:32
to,
17:33
you
17:33
know,
17:33
wanting
17:34
energy
17:34
and
17:35
strength
17:36
and
17:36
having
17:36
great
17:37
body
17:37
composition?
17:38
How
17:39
would
17:39
you
17:39
prioritize
17:40
those
17:40
things?
17:42
Yeah.
17:42
So
17:42
first
17:42
of
17:43
all,
17:43
we
17:43
talked
17:43
about
17:43
this
17:43
a
17:44
little
17:44
bit.
17:44
Whole
17:44
foods
17:45
are
17:46
going
17:46
to
17:46
be
17:47
the
17:47
most
17:47
helpful
17:48
for
17:48
you
17:48
in
17:49
being
17:49
anti
17:49
inflammatory
17:51
if
17:51
you're
17:51
eating
17:52
whole
17:52
foods.
17:52
And
17:52
what
17:53
I
17:53
mean
17:53
by
17:53
whole
17:53
foods
17:54
are
17:55
meats,
17:56
fish,
17:56
you
17:57
know,
17:57
meat,
17:57
fish,
17:58
beans,
17:59
nuts,
17:59
seeds,
18:00
avocados,
18:01
fruits,
18:01
vegetables,
18:03
olive
18:03
oil,
18:04
things
18:04
like
18:05
that.
18:05
Anything
18:05
that
18:06
comes
18:06
from
18:06
the
18:06
ground
18:07
or
18:07
has
18:07
a
18:07
mother.
18:09
So
18:09
if
18:09
you
18:09
grow
18:09
it,
18:10
if
18:10
it
18:10
has
18:11
a
18:11
mother,
18:11
you
18:12
know,
18:12
eggs,
18:13
all
18:13
those
18:13
things
18:14
are
18:14
whole
18:15
foods
18:15
and
18:16
like.
18:16
A
18:16
single
18:16
ingredient
18:17
food,
18:17
correct?
18:18
Yes.
18:19
Yeah.
18:20
If
18:20
shop,
18:20
the
18:20
pro,
18:21
you
18:21
know,
18:21
the
18:21
outside,
18:22
the
18:22
produce
18:22
section,
18:23
all
18:23
of
18:23
that
18:23
in
18:24
your
18:24
store
18:24
versus
18:25
the
18:25
packaged
18:25
stuff.
18:26
Now,
18:26
I'm
18:26
not
18:26
saying
18:26
you
18:26
can't
18:27
ever
18:27
have
18:27
that
18:27
stuff,
18:28
but
18:28
if
18:29
you're
18:29
focusing
18:30
mostly
18:31
on
18:31
whole
18:32
foods,
18:32
that's
18:33
going
18:33
to
18:33
be
18:34
a
18:34
great
18:34
start.
18:35
It's
18:35
going
18:35
to
18:35
be
18:35
anti
18:36
inflammatory,
18:37
it's
18:38
going
18:38
to
18:38
help
18:38
you
18:38
get
18:39
more
18:39
fiber,
18:40
you
18:41
know,
18:41
you're
18:41
Going
18:41
to
18:41
be
18:41
off
18:41
to
18:42
a
18:42
great
18:42
start.
18:43
But
18:44
like
18:44
you
18:44
said,
18:45
you
18:45
know,
18:45
there
18:46
are
18:46
proteins,
18:46
fats,
18:47
and
18:47
carbs,
18:47
and
18:48
those
18:48
are
18:48
all
18:49
super
18:49
important
18:50
for
18:51
many
18:51
processes
18:52
of
18:52
the
18:52
body.
18:52
So
18:53
if
18:53
we
18:53
talk
18:53
about
18:53
protein,
18:55
that
18:55
is
18:55
going
18:55
to
18:56
help
18:56
you
18:56
stay
18:56
full
18:57
so
18:57
that
18:58
you
18:58
don't
18:58
have
18:58
so
18:59
many
18:59
cravings
19:00
and
19:00
you're
19:01
not
19:01
snacking
19:01
in
19:01
the
19:02
pantry.
19:03
It's
19:04
going
19:04
to
19:04
help
19:04
you
19:05
to
19:05
build
19:05
muscle.
19:06
Literally.
19:07
Protein
19:07
helps
19:08
build
19:09
that
19:09
muscle
19:09
that
19:09
you
19:10
want.
19:10
We
19:10
can
19:10
talk
19:10
about
19:10
muscle
19:11
in
19:11
a
19:11
little
19:11
bit,
19:13
but
19:13
protein,
19:14
and
19:15
I
19:15
know
19:15
everybody's
19:16
hearing
19:16
protein
19:16
everywhere.
19:17
This
19:17
doesn't
19:18
mean
19:18
that
19:18
you
19:18
need
19:19
to
19:19
have
19:20
only
19:20
protein
19:21
or
19:21
be
19:21
carnivore
19:22
or,
19:22
you
19:22
know,
19:23
have
19:23
this
19:23
huge
19:23
disgusting
19:24
plate
19:24
of
19:25
all
19:25
chicken
19:25
breast
19:26
every
19:26
meal.
19:27
It
19:27
doesn't
19:27
have
19:27
to
19:27
be
19:28
like
19:28
that,
19:29
but
19:29
just
19:30
enough,
19:30
you
19:31
know,
19:31
that
19:31
it's.
19:32
It's
19:32
going
19:32
to
19:32
help
19:32
you
19:33
with
19:33
your
19:33
blood
19:33
sugar
19:34
because
19:34
it
19:34
can
19:34
help
19:35
blunt
19:36
the
19:36
response
19:37
that
19:37
you
19:37
get
19:38
from
19:38
eating
19:38
the
19:38
carbs.
19:39
So
19:39
you
19:39
want
19:39
to
19:39
pair
19:40
all
19:40
of
19:40
your
19:40
meals
19:41
with
19:42
some
19:42
protein.
19:42
Ideally,
19:44
you
19:44
know,
19:44
4
19:45
ounces
19:46
of
19:46
cooked
19:47
meat
19:47
or
19:47
fish,
19:48
you
19:49
know,
19:49
a
19:49
scoop
19:49
of
19:49
protein
19:50
powder
19:51
or
19:52
two
19:52
eggs
19:53
and
19:53
two
19:53
egg
19:53
whites.
19:54
Like,
19:55
you
19:55
want
19:55
to
19:55
try
19:55
to
19:56
get
19:56
30
19:56
grams
19:57
of
19:57
protein
19:58
at
19:58
each
19:59
meal.
19:59
So.
19:59
So
20:00
what
20:00
does
20:00
30
20:01
grams
20:01
look
20:01
like
20:01
on
20:02
a
20:02
plate?
20:02
Like,
20:02
what
20:03
is
20:03
that?
20:03
Yeah,
20:04
so
20:04
that
20:05
would
20:05
be
20:05
like
20:06
a
20:06
chicken
20:07
breast.
20:07
That
20:08
would
20:08
be
20:08
one
20:08
chicken
20:09
breast.
20:09
That
20:09
would
20:09
be
20:10
probably,
20:11
you
20:11
know,
20:12
it's
20:12
a
20:12
little
20:12
more
20:12
than
20:13
a
20:13
cup
20:13
of
20:14
cooked
20:14
meat
20:15
or
20:15
fish
20:16
or.
20:16
Now
20:16
remember,
20:17
you
20:17
get
20:17
protein
20:18
from
20:18
other
20:18
sources.
20:19
So
20:19
you're
20:19
going
20:19
to
20:19
get
20:20
a
20:20
little
20:20
bit
20:20
of
20:20
protein
20:21
from
20:21
those
20:21
beans
20:22
or
20:22
your
20:23
vegetables
20:24
or,
20:24
you
20:25
know,
20:25
other
20:25
things.
20:26
But
20:26
generally
20:27
the,
20:28
you
20:28
know,
20:28
the
20:28
highest
20:29
protein
20:30
sources
20:30
are
20:30
going
20:30
to
20:31
be
20:31
your
20:31
eggs
20:32
and
20:32
your
20:33
sausage
20:33
or
20:34
meat
20:35
or
20:35
fish
20:35
or,
20:38
you
20:38
know,
20:38
a
20:38
clean
20:39
protein
20:39
powder
20:40
would
20:40
be,
20:41
you
20:41
know,
20:41
enough
20:41
that
20:42
usually
20:42
has
20:42
about
20:42
20
20:43
grams.
20:44
So
20:44
you
20:44
probably
20:45
want
20:45
to
20:45
add
20:45
a
20:45
little
20:45
bit
20:46
more
20:46
to
20:46
that.
20:48
But
20:48
if
20:49
you're
20:49
eating
20:49
those,
20:49
most
20:50
people,
20:51
they're,
20:51
they're
20:51
eating
20:52
those
20:52
things
20:52
in
20:52
their
20:52
diet
20:53
already.
20:53
It's
20:54
just
20:54
a
20:54
matter
20:54
of
20:55
having
20:55
a
20:56
little
20:56
bit
20:56
more
20:57
than,
20:58
you
20:58
know,
20:58
increasing
20:59
that
20:59
portion
20:59
size
21:00
and
21:00
making
21:01
sure,
21:01
you
21:01
know,
21:01
you
21:02
starting
21:02
your
21:02
day
21:03
with
21:03
a
21:03
good
21:03
amount
21:04
of
21:04
protein
21:05
instead
21:05
of,
21:06
you
21:06
know,
21:06
two
21:06
eggs
21:07
is
21:07
just
21:07
not
21:07
going
21:08
to
21:08
be
21:08
enough.
21:08
That's
21:08
going
21:09
to
21:09
be
21:09
about
21:09
12
21:10
grams
21:10
of
21:10
protein.
21:11
So
21:12
you're
21:12
going
21:12
to
21:12
want
21:12
more
21:13
than
21:13
two
21:13
eggs
21:14
for
21:14
breakfast.
21:14
You're
21:15
going
21:15
to
21:15
need
21:15
to
21:15
add
21:16
something
21:16
else
21:17
to
21:17
that.
21:18
A
21:18
lot
21:18
of
21:19
people
21:19
will
21:19
do,
21:19
like
21:19
a
21:20
protein
21:20
smoothie
21:20
or
21:21
add
21:21
some
21:21
egg
21:21
whites
21:22
or
21:22
some
21:22
breakfast
21:23
sausage
21:23
or,
21:24
you
21:24
know,
21:26
whatever.
21:26
But
21:26
learning
21:27
that
21:28
is,
21:28
is
21:29
key.
21:29
I
21:29
mean,
21:29
it's
21:30
eye
21:30
Opening
21:30
for
21:31
so
21:31
many
21:31
people
21:31
when
21:32
they
21:32
start.
21:33
And,
21:33
and
21:33
I
21:34
we
21:34
in
21:35
with
21:35
my
21:35
clients,
21:35
we
21:36
do
21:36
track
21:36
our
21:37
macros
21:37
because
21:38
I
21:38
believe
21:38
it's
21:39
important
21:40
to
21:40
at
21:41
least
21:41
for
21:41
a
21:41
short
21:41
time
21:42
understand
21:43
this.
21:44
It,
21:44
you
21:44
know,
21:45
it's
21:45
eye
21:45
opening
21:46
when
21:46
you
21:46
track
21:47
it
21:47
and
21:47
you
21:47
say,
21:47
oh
21:47
my
21:47
gosh,
21:48
I
21:48
only
21:48
had
21:49
75
21:49
grams
21:50
of
21:50
protein
21:50
all
21:51
day,
21:51
you
21:51
know,
21:52
and
21:52
I
21:52
really
21:52
need
21:53
to
21:53
get
21:53
over
21:54
100
21:54
or
21:54
120
21:55
or
21:55
something
21:56
like
21:56
that.
21:56
And
21:56
so
21:56
but
21:57
if
21:57
you
21:57
don't
21:58
know,
21:59
you
21:59
can't
21:59
change
22:00
it.
22:00
So
22:01
that's
22:01
why
22:02
paying
22:02
attention
22:03
to
22:03
this
22:04
and
22:05
monitoring
22:06
it,
22:06
you
22:06
know,
22:06
if
22:06
you
22:06
don't
22:07
want
22:07
to
22:07
track
22:07
it,
22:07
fine,
22:08
just
22:08
kind
22:08
of
22:09
pay
22:09
attention,
22:10
you
22:10
know,
22:10
throughout
22:11
the
22:11
day
22:11
that
22:11
you're
22:11
getting,
22:12
you're
22:12
getting
22:13
more
22:13
at
22:14
each
22:14
meal.
22:14
You
22:15
know,
22:15
three
22:15
to
22:15
four
22:15
meals
22:17
of,
22:18
with
22:18
a
22:18
good
22:18
amount
22:18
of
22:19
protein.
22:19
So
22:20
that's
22:20
protein.
22:21
And
22:22
then
22:23
carbs.
22:24
If
22:25
we
22:25
talk
22:25
about
22:25
carbs,
22:26
they're
22:26
not
22:26
the
22:26
enemy.
22:27
Now,
22:27
yes,
22:28
we
22:28
might
22:28
become
22:29
a
22:29
little
22:29
bit
22:29
more
22:30
insulin
22:31
resistant
22:32
as
22:32
we
22:32
age,
22:33
but
22:33
we
22:33
still
22:34
need
22:34
carbs.
22:34
Especially
22:35
if
22:35
you're
22:35
working
22:35
out,
22:36
you're
22:36
going
22:36
to
22:36
want
22:36
those
22:37
carbs.
22:37
They're
22:38
going
22:38
to
22:38
give
22:38
you
22:39
energy.
22:39
Carbs
22:39
give
22:40
you
22:40
energy.
22:41
So
22:41
if
22:41
you
22:41
want
22:42
to
22:42
feel
22:42
good,
22:43
you
22:43
need
22:43
to
22:44
eat
22:44
enough.
22:45
In
22:45
general,
22:45
a
22:45
lot
22:46
of
22:46
women
22:46
are
22:46
just
22:46
not,
22:47
you
22:47
know,
22:47
they're
22:47
just
22:48
kind
22:48
of
22:48
eating
22:48
like
22:48
a
22:48
couple
22:49
eggs
22:49
and
22:49
toasts
22:49
for
22:50
breakfast
22:50
and
22:50
then
22:50
maybe
22:50
a
22:51
salad
22:51
for
22:51
lunch
22:51
and
22:52
then
22:52
like
22:52
a
22:52
small
22:52
piece
22:53
of
22:53
chicken
22:54
and,
22:54
you
22:54
know,
22:54
some
22:54
vegetables
22:55
or
22:55
whatever
22:56
for
22:56
dinner,
22:56
maybe
22:57
like
22:57
a
22:57
little
22:57
snack.
22:58
And
22:58
they
22:58
realize
23:00
I
23:00
was
23:00
this
23:00
way
23:01
when
23:01
I
23:01
first
23:01
started
23:02
tracking
23:03
how
23:03
much
23:03
I
23:03
was
23:03
eating.
23:04
I
23:04
was
23:04
like,
23:04
oh
23:04
my
23:04
gosh,
23:05
I'm
23:05
only
23:05
eating
23:05
like
23:06
a
23:06
thousand
23:06
calories.
23:07
No
23:07
wonder
23:07
my
23:07
body
23:08
is
23:08
stressed.
23:10
But
23:10
we
23:10
need
23:10
the
23:10
carbs.
23:11
They
23:11
help
23:11
with
23:11
thyroid
23:12
conversion.
23:13
I
23:13
have
23:13
a
23:13
lot
23:13
of
23:13
women
23:14
who
23:14
come
23:14
to
23:14
me
23:15
actually
23:15
with
23:15
thyroid
23:16
issues,
23:16
hypothyroidism,
23:19
underactive
23:20
thyroid,
23:21
trouble
23:21
converting
23:22
T3
23:22
to
23:23
T4
23:23
because
23:25
they've
23:25
been
23:25
low
23:25
carb
23:26
for
23:27
so
23:27
long.
23:28
And
23:29
so
23:29
we
23:29
need
23:30
those
23:30
carbs
23:30
now.
23:30
I'm
23:31
not
23:31
saying
23:31
go
23:31
out
23:31
and
23:31
eat
23:32
donuts
23:32
and
23:32
croissants
23:33
and,
23:34
you
23:34
know,
23:34
let's
23:35
stick
23:35
to
23:35
those
23:35
whole
23:36
foods.
23:36
Sweet
23:37
potatoes,
23:37
potatoes,
23:38
rice,
23:39
oatmeal,
23:41
bananas,
23:42
you
23:42
know,
23:42
berries,
23:44
avocado,
23:44
has
23:45
a
23:45
little
23:45
bit
23:45
nuts,
23:46
have
23:46
a
23:46
little
23:46
bit
23:47
beans,
23:48
those
23:48
types
23:49
of
23:49
things.
23:50
And
23:50
you
23:50
know,
23:50
any
23:51
vegetables
23:52
are
23:52
going
23:52
to
23:52
have
23:53
carbs.
23:53
So
23:54
we
23:54
want
23:54
to
23:54
make
23:54
sure
23:54
that
23:55
we're
23:55
getting
23:55
enough
23:55
to
23:56
fuel
23:56
our
23:56
workouts.
23:57
They're
23:57
going
23:58
to
23:58
also
23:58
help
23:58
us
23:58
build
23:59
muscle
24:00
and
24:01
really
24:01
for
24:02
our
24:02
hormones.
24:03
And
24:03
same
24:03
with
24:04
fat.
24:04
Fats
24:04
are
24:05
going
24:05
to,
24:05
they
24:06
help
24:06
Your
24:06
brain,
24:07
you
24:07
need
24:07
those
24:07
healthy
24:08
fats.
24:10
You
24:10
know,
24:10
you
24:10
want
24:10
them
24:11
for.
24:11
For
24:11
hormone
24:12
production
24:12
as
24:12
well.
24:13
They're
24:13
the
24:13
building
24:13
blocks
24:14
of.
24:14
Of
24:15
our
24:15
hormones.
24:16
So
24:17
healthy
24:17
fats
24:18
would
24:18
be
24:18
like
24:19
avocado
24:20
or
24:20
nuts,
24:21
seeds,
24:21
nut
24:22
butters,
24:22
olive
24:23
oil,
24:24
you
24:25
know,
24:25
those
24:25
fattier
24:26
types
24:26
of
24:26
fish
24:27
like
24:27
salmon
24:28
or,
24:30
you
24:30
know,
24:30
ground
24:30
beef
24:31
or
24:31
chicken
24:31
thighs.
24:32
Those
24:32
things
24:32
have
24:34
a
24:34
little
24:34
bit
24:34
more
24:34
fat
24:35
in
24:35
them.
24:35
So
24:35
we
24:36
want
24:36
to
24:36
make
24:36
sure
24:36
that
24:37
we're
24:37
getting
24:37
these.
24:37
And
24:38
the
24:38
best
24:38
way
24:38
to
24:38
do
24:39
that
24:39
is
24:39
to,
24:40
you
24:40
know,
24:40
have
24:40
a
24:41
balanced
24:41
plate.
24:42
Just
24:42
make
24:42
sure
24:42
that
24:43
you're
24:43
having
24:43
a
24:43
protein
24:44
and
24:44
a
24:45
fat
24:45
and
24:45
a
24:45
carb,
24:46
you
24:46
know,
24:46
on
24:47
your
24:47
plate
24:47
at
24:47
every
24:48
meal.
24:48
And
24:48
then,
24:50
you
24:50
know,
24:50
and
24:50
then
24:50
that
24:50
will
24:51
help.
24:51
So.
24:51
And.
24:51
But
24:52
ultimately,
24:53
if
24:53
you
24:53
want
24:53
to
24:54
lose
24:54
weight,
24:55
that's
24:56
why
24:56
where
24:56
the
24:56
tracking
24:57
really
24:57
comes
24:58
in,
24:58
because
24:58
you
24:58
need
24:59
to
24:59
know
24:59
for
25:00
your
25:00
own
25:00
body
25:01
how
25:01
much
25:02
food
25:02
you
25:02
need,
25:03
how
25:03
much
25:03
protein
25:04
you
25:04
need.
25:05
And
25:05
I
25:06
really
25:06
put
25:06
an
25:06
emphasis
25:07
on
25:07
fiber,
25:07
too,
25:08
because
25:09
even
25:09
though
25:09
it's
25:10
not
25:10
a
25:10
macronutrient,
25:11
it's
25:12
a
25:12
micronutrient.
25:13
And
25:13
that's,
25:14
you
25:15
know,
25:15
something
25:16
that
25:16
a
25:16
lot
25:16
of
25:16
people,
25:17
I
25:17
think
25:17
the
25:18
average
25:18
American
25:18
gets,
25:19
like,
25:19
and
25:20
don't
25:20
quote
25:20
me
25:20
on
25:20
this,
25:21
is
25:21
something
25:21
like
25:21
15
25:22
grams
25:22
of
25:22
fiber
25:23
a
25:23
day.
25:24
And
25:24
we
25:24
really
25:25
need
25:26
30
25:26
grams
25:27
of
25:27
fiber.
25:27
Like,
25:28
I
25:28
recommend
25:29
30
25:29
minimum.
25:31
It's
25:31
going
25:31
to
25:32
help
25:32
keep
25:32
you
25:32
full.
25:32
It's
25:33
going
25:33
to
25:33
help
25:33
with
25:33
your
25:34
digestion.
25:35
And
25:35
actually,
25:35
fiber
25:36
binds
25:37
to
25:37
excess
25:37
estrogen.
25:38
So
25:38
if
25:39
you're
25:39
estrogen
25:39
dominant,
25:40
which
25:41
can
25:41
happen,
25:43
you
25:43
know,
25:43
and
25:44
it
25:44
pushes
25:44
it
25:44
out
25:45
of
25:45
the
25:45
body,
25:45
which
25:45
helps
25:46
with
25:46
breast
25:47
cancer
25:47
prevention
25:48
or
25:49
disease
25:49
prevention
25:50
in
25:50
general,
25:50
it
25:50
can
25:50
help
25:51
with
25:51
cholesterol.
25:52
So
25:52
we
25:53
want
25:53
to
25:53
make
25:53
sure
25:53
that
25:53
we're.
25:54
We're
25:54
getting
25:54
good
25:55
fiber
25:55
too.
25:56
And
25:56
that
25:56
can
25:56
come
25:57
from
25:58
chia
25:58
seeds
25:59
or
25:59
avocado
26:00
or
26:00
raspberries.
26:02
It
26:02
doesn't
26:02
have
26:03
to
26:03
be
26:03
just
26:03
like
26:03
leafy
26:04
greens.
26:04
Everybody
26:05
for
26:05
some
26:05
reason
26:05
thinks
26:05
fiber
26:06
is
26:06
like
26:06
leafy
26:07
greens.
26:07
But
26:07
cauliflower,
26:09
even
26:10
nuts,
26:11
have.
26:11
Have
26:11
fiber.
26:12
So
26:12
we
26:12
wanna.
26:14
We
26:14
wanna
26:15
make
26:15
sure
26:15
we're
26:15
getting
26:15
fiber
26:16
in
26:16
our
26:16
diet
26:16
too.
26:17
Okay,
26:17
good.
26:18
I'm
26:18
like,
26:18
I'm
26:19
doing
26:19
the
26:19
checklist
26:20
in
26:20
my
26:20
head,
26:20
being
26:21
like,
26:21
okay,
26:21
what
26:21
have
26:22
I
26:22
had
26:22
today?
26:24
I'm
26:24
like,
26:24
gotta
26:25
work
26:25
on
26:25
the
26:25
fiber.
26:25
Gotta
26:26
get
26:26
some
26:26
more
26:26
in
26:26
there.
26:27
Oh,
26:28
yeah.
26:29
So
26:29
take
26:29
me
26:30
through,
26:30
like
26:30
a
26:30
day
26:31
of
26:31
good
26:31
eating.
26:32
If
26:32
somebody
26:33
wants
26:33
to,
26:33
like,
26:33
lean
26:34
out,
26:34
let's
26:34
say,
26:35
what
26:35
does
26:36
that
26:36
look
26:36
like?
26:36
And
26:36
how
26:37
do
26:37
we
26:37
keep
26:37
it
26:38
under
26:38
control
26:38
as
26:39
it
26:39
relates
26:39
to
26:40
cortisol
26:41
spiking,
26:41
you
26:42
know,
26:42
glucose
26:42
spiking,
26:45
you
26:45
know,
26:45
with
26:45
hormones?
26:46
Because
26:46
I
26:46
found
26:47
that
26:47
I've
26:48
had
26:48
to
26:48
actually
26:48
change
26:49
the
26:49
timing
26:49
of
26:50
my
26:50
Eating
26:51
as
26:51
I've
26:51
gotten
26:52
into
26:52
midlife
26:53
to
26:53
kind
26:53
of
26:53
control
26:54
those
26:54
spikes.
26:55
So
26:55
can
26:55
you
26:56
kind
26:56
of
26:56
take
26:56
me
26:56
through
26:56
what
26:57
that
26:57
would
26:57
look
26:57
like,
26:58
let's
26:58
say,
26:58
if
26:58
somebody
26:58
wanted
26:59
to
26:59
lose
26:59
some
26:59
weight,
27:00
like,
27:00
but
27:01
having
27:01
to
27:01
keep
27:01
all
27:01
those
27:02
things
27:02
in
27:02
check.
27:03
Yeah.
27:04
So
27:05
the
27:05
thing
27:05
with
27:06
the
27:06
timing,
27:07
so
27:07
what
27:07
I
27:07
found
27:07
a
27:08
lot
27:08
of
27:08
times
27:08
in
27:09
midlife
27:09
with
27:10
the
27:10
cortisol
27:10
and
27:11
all
27:11
of
27:11
that,
27:11
it
27:11
really
27:11
does
27:12
help
27:12
to
27:12
eat
27:13
before
27:13
you're
27:13
having
27:14
caffeine.
27:14
So
27:15
if
27:15
you're
27:15
having
27:16
coffee,
27:17
even
27:17
if
27:17
you're
27:17
just
27:17
eating
27:18
a
27:18
little
27:18
something
27:18
before
27:19
that,
27:20
it
27:20
is
27:20
very
27:20
helpful.
27:21
I
27:22
am
27:22
not
27:22
against
27:23
fasting.
27:23
I
27:24
think
27:24
it
27:24
has
27:24
a
27:24
lot
27:24
of.
27:26
It
27:26
has
27:26
a
27:26
lot
27:26
of
27:27
benefits
27:27
for
27:28
us.
27:28
Not
27:29
necessarily
27:30
at
27:31
this
27:31
stage
27:32
of
27:32
life
27:33
would
27:33
I
27:33
want
27:33
somebody
27:34
fasting,
27:34
you
27:35
know,
27:35
more
27:35
than
27:35
12,
27:36
14
27:36
hours.
27:37
Some.
27:38
Some
27:38
of
27:38
my
27:38
clients
27:39
will
27:39
do
27:39
like
27:39
16.
27:40
But
27:40
ideally,
27:41
especially
27:41
if
27:41
you're
27:42
having
27:42
coffee,
27:43
you
27:43
are
27:44
eating,
27:44
you
27:45
know,
27:45
hour,
27:46
hour
27:46
and
27:46
a
27:46
half,
27:47
you
27:47
know,
27:48
within
27:48
an
27:48
hour,
27:48
hour
27:49
and
27:49
a
27:49
half
27:49
of
27:49
getting
27:49
up.
27:50
It's.
27:51
It's
27:51
something
27:51
that
27:52
has
27:53
30
27:53
grams
27:53
or
27:54
more
27:54
of
27:54
protein.
27:55
It
27:55
might
27:55
be
27:55
some
27:56
egg
27:56
whites
27:56
with
27:57
eggs
27:57
and
27:57
a.
27:58
And
27:58
a
27:58
smoothie
27:59
and,
28:00
you
28:00
know,
28:00
a
28:00
little
28:01
bit
28:01
of.
28:01
Of
28:02
carbs.
28:02
You
28:03
could
28:03
have
28:03
berries
28:04
or
28:05
fruit
28:05
in
28:05
that
28:05
smoothie.
28:06
And
28:06
then
28:06
if
28:06
you're
28:06
going
28:06
to
28:06
go
28:06
into
28:07
a
28:07
workout,
28:08
after
28:08
your
28:09
workout
28:09
or
28:09
before
28:10
your
28:10
workout
28:10
and
28:11
make
28:11
sure
28:11
that
28:11
we
28:11
have
28:12
some
28:12
protein
28:12
and
28:12
carbs.
28:14
Some
28:14
people
28:14
like
28:14
to
28:14
do
28:15
just
28:15
a
28:15
little
28:15
snack.
28:16
What
28:16
I
28:16
do
28:16
is
28:17
I
28:17
break
28:17
up
28:17
my
28:17
breakfast.
28:18
I
28:18
kind
28:18
of
28:19
have
28:19
like
28:19
a
28:19
little
28:19
bit
28:20
before
28:20
my
28:20
workout,
28:21
and
28:21
then
28:21
after
28:22
my
28:22
workout,
28:22
I'll
28:23
have
28:23
protein
28:23
oats.
28:24
So
28:25
I
28:25
put
28:25
protein
28:26
powder
28:26
in
28:27
oats
28:27
with
28:27
some
28:28
berries.
28:30
So
28:30
I
28:30
kind
28:30
of
28:30
do
28:31
that
28:31
before
28:31
and
28:31
after
28:31
my
28:32
workout
28:32
to
28:32
make
28:33
sure
28:33
we're
28:33
getting,
28:33
you
28:33
know,
28:34
good
28:34
protein
28:34
there.
28:35
And
28:36
then
28:36
lunch,
28:37
I
28:37
do
28:37
eat
28:38
a
28:38
salad,
28:38
but
28:39
it
28:39
is
28:39
a
28:39
big
28:40
salad
28:40
like
28:41
this
28:41
has
28:41
all
28:42
the
28:42
things
28:42
on
28:42
it.
28:43
Anything
28:43
from
28:43
my
28:44
refrigerator
28:44
that
28:44
I
28:44
can
28:45
put
28:45
on
28:45
there,
28:45
it's
28:46
always
28:46
four,
28:46
four
28:47
and
28:47
a
28:47
half
28:47
ounces
28:47
of
28:48
cooked
28:48
chicken
28:49
or
28:50
salmon
28:51
or
28:51
ground
28:51
beef
28:52
even.
28:52
And
28:52
then
28:53
I
28:53
throw
28:53
artichokes
28:54
and
28:54
carrots
28:54
and
28:55
avocado
28:56
and
28:56
some
28:57
olive
28:57
oil
28:58
for
28:58
the
28:58
dressing.
28:59
You
28:59
know,
28:59
I
28:59
make
29:00
a
29:00
little
29:00
dressing
29:00
with
29:00
balsamic
29:01
vinegar.
29:01
But
29:03
I'm
29:03
throwing,
29:03
you
29:04
know,
29:04
that's
29:04
how
29:05
I
29:05
like
29:05
to
29:05
get
29:05
a
29:05
lot
29:05
of
29:06
my
29:06
vegetables
29:07
in,
29:07
you
29:07
know,
29:08
for
29:08
the
29:08
day.
29:08
So
29:09
I'll
29:09
make
29:09
a
29:09
big
29:09
salad
29:10
and
29:11
then
29:11
sometimes
29:12
a
29:12
snack
29:12
between
29:13
lunch
29:13
and
29:13
dinner,
29:14
depending
29:14
on
29:14
the
29:14
timing.
29:16
But
29:17
then
29:17
dinner
29:17
will
29:18
be,
29:18
you
29:18
know,
29:19
we'll
29:19
have.
29:19
We're
29:20
pretty
29:20
simple
29:20
at
29:21
our
29:21
house,
29:21
it
29:21
might
29:21
be.
29:22
The
29:22
kids
29:22
want
29:23
tacos.
29:23
So
29:24
I'M
29:24
making
29:24
ground
29:24
beef
29:25
and,
29:25
you
29:25
know,
29:25
all
29:26
the
29:26
things
29:26
to
29:27
go
29:27
with
29:27
it.
29:27
Maybe
29:27
some
29:27
cauliflower,
29:28
some
29:29
rice
29:30
or
29:30
sweet
29:30
potatoes.
29:32
And
29:32
the
29:32
kids
29:33
will
29:33
have
29:33
it
29:33
on,
29:33
you
29:34
know,
29:34
taco
29:34
shells.
29:35
And
29:35
maybe
29:35
I'll
29:35
make
29:35
it
29:36
on
29:36
a
29:36
salad
29:36
or
29:37
a
29:38
lot
29:38
of
29:38
times
29:38
I'll
29:38
do
29:38
like
29:38
almond
29:39
flour
29:39
tacos.
29:41
We
29:41
keep
29:41
it
29:41
pretty
29:41
simple.
29:42
It'll
29:42
be
29:42
salmon
29:43
with
29:43
a
29:43
veggie
29:44
and
29:44
rice.
29:45
Typically
29:46
I
29:46
always,
29:47
for
29:47
dinner
29:47
will
29:47
cook
29:48
a
29:48
protein,
29:49
a
29:49
veggie
29:50
and
29:50
a
29:50
starchy
29:51
carb
29:51
like
29:52
rice
29:52
or
29:52
potatoes.
29:53
And
29:54
then
29:54
yes,
29:55
after
29:55
the
29:55
meals,
29:56
if
29:56
you
29:56
can
29:57
walk
29:58
around,
29:58
it
29:58
doesn't
29:59
have
29:59
to
29:59
be
29:59
a
30:00
full
30:00
outside
30:01
walk,
30:01
which
30:02
that's
30:02
great
30:02
if
30:03
you
30:03
can
30:03
actually
30:03
do
30:04
that
30:04
and
30:04
time
30:04
it
30:04
that
30:05
way.
30:06
But
30:06
even
30:06
just
30:06
cleaning
30:07
up
30:07
the
30:07
kitchen
30:07
after
30:08
dinner,
30:09
you
30:09
know,
30:09
so
30:10
that
30:10
you
30:10
can
30:11
blunt
30:12
that
30:12
blood
30:12
sugar
30:13
spike.
30:13
Because
30:13
it's
30:14
normal
30:14
to
30:14
have
30:14
blood
30:14
sugar
30:15
spikes.
30:15
Totally
30:16
normal.
30:17
We
30:17
just
30:17
don't
30:17
want
30:17
them
30:18
spiking
30:18
too
30:19
high
30:19
and
30:19
we
30:20
want
30:20
to
30:20
make
30:20
sure
30:20
that
30:20
they
30:21
come
30:21
down
30:22
to
30:22
our
30:23
normal
30:23
level
30:24
within
30:24
a
30:24
couple
30:25
hours.
30:25
And
30:26
walking
30:26
can
30:27
do
30:27
that.
30:27
Actually,
30:28
I
30:28
read
30:28
that
30:29
just
30:29
doing
30:29
some
30:30
calf
30:30
raises
30:31
actually
30:32
helps
30:32
with
30:32
that
30:33
too.
30:33
So
30:34
you
30:34
can
30:34
stand
30:34
there
30:34
and
30:35
just
30:35
go
30:35
up
30:35
on
30:35
your
30:35
tiptoes,
30:37
you
30:37
know,
30:37
do
30:38
that
30:38
like
30:38
20
30:38
times.
30:39
And
30:40
so
30:40
what
30:40
happens
30:41
with
30:41
glucose,
30:41
with
30:42
sugar,
30:42
with
30:43
carbs,
30:44
is
30:44
that
30:45
also
30:45
the
30:46
more
30:46
muscle
30:46
that
30:47
you
30:47
have
30:47
on
30:47
your
30:47
body,
30:48
the
30:48
more
30:49
places
30:49
it
30:49
has
30:50
to
30:50
go?
30:51
So
30:52
building
30:52
muscle
30:53
helps
30:54
with
30:54
blood
30:54
sugar
30:55
regulation
30:56
because
30:56
it
30:56
gives
30:57
that
30:57
glucose
30:58
somewhere
30:58
to
30:59
go
30:59
instead
31:00
of
31:00
storing
31:00
as
31:00
fat.
31:01
So
31:02
that's
31:02
another
31:02
bonus
31:03
of
31:03
having,
31:04
you
31:04
know,
31:04
muscle.
31:05
Oh,
31:05
that's
31:06
so
31:06
interesting.
31:06
Okay,
31:07
so
31:08
like,
31:08
it's
31:09
better
31:09
to
31:09
have
31:09
kind
31:10
of
31:10
three
31:10
separate
31:11
meals
31:11
throughout
31:11
the
31:11
day
31:12
or
31:12
like
31:13
you're
31:13
saying
31:13
you
31:13
kind
31:13
of
31:13
broke
31:14
up
31:14
the
31:14
breakfast.
31:15
So
31:16
is
31:16
it
31:16
better
31:16
to
31:16
have
31:16
those
31:17
little
31:17
meals
31:17
scattered
31:18
throughout
31:18
the
31:18
day
31:18
or
31:19
is
31:19
it
31:19
like,
31:19
better
31:19
to
31:20
have
31:20
those
31:20
three
31:20
square
31:21
meals
31:21
when
31:21
we're
31:21
in
31:22
midlife?
31:23
Yeah,
31:23
so
31:23
I
31:23
think
31:24
we
31:24
were,
31:24
we
31:25
used
31:25
to
31:25
be
31:25
taught
31:26
that
31:26
like,
31:26
oh,
31:26
you
31:27
need
31:27
to
31:27
eat
31:27
like
31:27
six
31:28
times
31:28
a
31:28
day
31:28
to
31:28
rev
31:29
that
31:29
metabolism.
31:30
When
31:31
for
31:31
us,
31:32
I,
31:32
you
31:33
know,
31:33
I
31:33
don't
31:33
want
31:33
to
31:33
hold
31:34
fast
31:34
to
31:34
like,
31:34
rules.
31:36
But
31:37
especially
31:37
with
31:38
that
31:38
blood
31:38
sugar,
31:38
you
31:39
want
31:39
to
31:39
give
31:39
it
31:39
enough
31:39
time
31:40
to
31:40
come
31:40
back
31:41
down.
31:41
So
31:41
a
31:42
couple
31:42
hours
31:43
at
31:43
least.
31:43
And
31:43
if
31:44
you're
31:44
eating,
31:45
you
31:45
know,
31:45
enough
31:46
protein,
31:46
enough
31:47
fiber,
31:48
getting
31:49
a
31:49
good
31:50
sized
31:50
meal,
31:51
you
31:51
shouldn't
31:51
be
31:52
hungry
31:52
for
31:52
another
31:53
three
31:53
to
31:53
four
31:53
hours.
31:55
So
31:55
unless
31:56
you're
31:56
working
31:56
out
31:56
or
31:57
unless
31:57
you're
31:57
doing
31:57
a
31:57
lot
31:58
of
31:58
activity,
32:00
you
32:00
really
32:00
should
32:00
be
32:01
able
32:01
to
32:01
go
32:01
three
32:02
to
32:02
four
32:02
hours
32:02
before
32:03
your
32:03
next
32:03
meal.
32:04
Okay,
32:04
that's
32:05
good
32:05
to
32:05
know.
32:06
You
32:06
know,
32:07
it's
32:08
Intermittent
32:09
fasting
32:09
is
32:09
just
32:09
like,
32:10
blown
32:11
up,
32:11
right?
32:11
It's
32:12
like
32:12
all
32:12
the,
32:12
I
32:12
feel
32:13
like
32:13
all
32:13
the
32:13
Internet
32:14
is
32:14
talking
32:14
about
32:14
is
32:15
Internet
32:15
fasting.
32:16
And,
32:16
you
32:17
know,
32:17
I
32:17
kind
32:17
of
32:17
have
32:18
mixed
32:18
feelings
32:19
about
32:19
it.
32:19
I
32:19
can
32:20
see
32:20
where
32:20
it
32:21
definitely
32:22
could
32:22
be
32:22
helpful,
32:22
but
32:23
then
32:23
I
32:23
think
32:23
there
32:23
possibly
32:24
might
32:24
be
32:24
drawbacks
32:25
as
32:25
well.
32:26
So
32:26
from
32:27
your
32:27
perspective,
32:28
what
32:29
do
32:29
you
32:29
think
32:29
about
32:30
intermittent
32:30
fasting
32:31
for
32:31
midlife
32:31
women?
32:32
Do
32:32
you
32:32
think
32:32
that
32:33
it's
32:33
helpful
32:33
or
32:34
do
32:34
you
32:34
think
32:34
that
32:34
it
32:34
can
32:35
mess
32:35
with
32:35
our
32:35
hormones
32:36
and,
32:36
you
32:36
know,
32:37
our
32:37
different
32:37
levels?
32:38
Like,
32:38
what
32:38
are
32:38
your
32:38
thoughts?
32:39
Like,
32:39
how
32:39
should
32:40
we
32:40
use
32:40
intermittent
32:41
fasting
32:41
if
32:41
we're
32:41
going
32:41
to
32:42
use
32:42
it?
32:43
Yeah,
32:43
so
32:43
I
32:43
think
32:44
it's
32:44
a
32:44
tool.
32:44
And
32:45
like
32:45
any
32:45
other
32:46
tool
32:46
that
32:47
we
32:47
have,
32:48
it
32:48
depends.
32:49
You
32:49
don't
32:49
have
32:49
to
32:50
use
32:50
it
32:50
all
32:50
the
32:50
time.
32:51
You
32:51
could
32:51
use
32:51
it
32:52
sometimes.
32:53
Some
32:53
people
32:54
may
32:54
use
32:55
it,
32:55
some
32:55
others
32:56
may
32:56
not.
32:56
So
32:57
for
32:57
example,
32:57
if
32:57
you
32:57
have
32:58
hypothyroidism,
32:59
you
33:00
might
33:00
not
33:01
want
33:01
to
33:01
fast
33:02
more
33:02
than
33:02
12
33:03
hours
33:04
because
33:04
you
33:04
already
33:05
have
33:05
that
33:06
stressor
33:07
on
33:08
your
33:08
thyroid.
33:09
And
33:09
we
33:09
don't.
33:09
It's
33:10
another
33:10
stressor.
33:11
But,
33:11
you
33:11
know,
33:11
exercise
33:12
is
33:12
a
33:12
stressor.
33:13
There's
33:13
all
33:14
kinds
33:14
of
33:14
different
33:14
stressors
33:15
that
33:15
we
33:15
put
33:16
on
33:16
our
33:16
body
33:16
that
33:17
can
33:17
be
33:17
good.
33:18
Stressors
33:19
are.
33:19
There's,
33:19
you
33:19
know,
33:20
there's
33:20
nothing
33:20
wrong
33:21
with
33:21
stressors.
33:22
They,
33:22
they
33:23
can
33:23
do
33:23
good
33:24
things,
33:25
but
33:25
we
33:26
have
33:26
to
33:26
be
33:26
careful
33:27
how
33:27
many
33:27
stressors
33:28
we
33:28
have
33:28
on
33:28
our
33:28
body.
33:29
So
33:29
I
33:30
always
33:30
take
33:30
this
33:30
on
33:31
an
33:31
individual
33:31
basis.
33:32
I
33:32
don't,
33:32
you
33:32
know,
33:33
I
33:33
don't
33:33
make
33:33
a
33:33
blanket
33:34
statement
33:34
for
33:35
everybody
33:35
because
33:36
everybody's
33:36
in
33:36
a
33:36
different
33:37
place.
33:37
If
33:38
you're
33:38
feeling
33:39
amazing,
33:39
your
33:40
hormones
33:40
are
33:40
really,
33:41
really
33:41
balanced,
33:43
you
33:43
are
33:44
sleeping
33:44
really
33:45
well,
33:46
you
33:46
feel
33:46
good
33:46
in
33:47
your
33:47
workouts,
33:47
you
33:47
have
33:48
a
33:48
lot
33:48
of
33:48
energy,
33:49
you'
33:50
feeling
33:50
stressed,
33:51
you
33:52
know,
33:52
you
33:52
don't
33:52
have
33:52
a
33:52
lot
33:52
of
33:52
stressors
33:53
going
33:53
on.
33:54
Then
33:55
it
33:55
might
33:56
be
33:56
okay
33:56
for
33:57
you
33:57
to
33:57
fast
33:58
12
33:58
to
33:59
16
33:59
hours,
34:01
you
34:01
know,
34:01
on
34:02
kind
34:02
of
34:02
on
34:02
a
34:02
daily
34:02
basis.
34:03
And
34:03
I
34:04
love
34:04
to
34:04
see
34:05
people
34:05
fast
34:06
at
34:07
the
34:07
end
34:07
of
34:07
the
34:07
day
34:08
more
34:08
than
34:08
at
34:08
the
34:09
beginning
34:09
of
34:09
the
34:09
day.
34:10
So
34:11
have
34:11
your
34:11
dinner
34:12
earlier.
34:13
Have
34:13
your.
34:13
If
34:13
you
34:13
want
34:14
to
34:14
fast.
34:14
Because
34:15
there
34:15
are
34:15
a
34:15
lot
34:15
of
34:16
benefits,
34:17
you
34:17
know,
34:18
to
34:18
fasting
34:19
for
34:19
our
34:19
overall
34:20
overall
34:20
health.
34:21
It
34:21
helps
34:21
our
34:22
body
34:22
clean
34:22
out
34:23
those
34:23
old
34:23
dead
34:24
cells,
34:25
and
34:26
that's
34:26
a
34:26
good
34:27
thing.
34:27
Digestive
34:28
rest
34:28
is
34:29
a
34:29
great
34:29
thing
34:30
for
34:30
our
34:30
body
34:31
so
34:31
that
34:31
it
34:31
can
34:31
do
34:32
other
34:32
things,
34:32
it
34:33
can
34:33
do
34:33
other
34:33
processes,
34:34
giving
34:35
yourself
34:35
that,
34:36
that
34:36
rest
34:37
from
34:37
eating
34:38
instead
34:38
of
34:38
constantly
34:39
eating.
34:40
But
34:40
I
34:40
love
34:41
to
34:41
see
34:41
people
34:41
finish
34:42
dinner
34:42
by
34:43
5:30
34:43
or
34:43
6.
34:44
And
34:45
I
34:45
know
34:45
that's
34:45
not
34:46
the
34:46
case,
34:46
you
34:47
know,
34:47
in
34:47
our,
34:47
all
34:47
of
34:47
our
34:48
lives.
34:48
So
34:50
you
34:50
might
34:50
be
34:50
at
34:50
sports
34:51
until
34:51
whatever
34:52
time.
34:52
But
34:52
it
34:52
also
34:53
helps
34:53
you
34:53
sleep
34:53
better
34:54
a
34:54
lot
34:54
of
34:54
times
34:54
if
34:54
you
34:55
aren't
34:55
eating,
34:55
you
34:56
know,
34:56
right
34:56
before
34:56
bed.
34:57
So,
34:58
you
34:58
know,
34:58
finishing
34:59
dinner
34:59
at
35:00
6
35:00
and
35:01
then
35:01
maybe
35:01
you're
35:01
having
35:02
breakfast
35:02
at
35:03
8.
35:04
I
35:04
mean
35:04
that's
35:04
pretty,
35:05
that's,
35:05
that's
35:06
still
35:06
14
35:06
hours
35:07
of
35:07
fasting
35:07
and
35:08
you're
35:08
still
35:08
seeing
35:08
the
35:08
benefits
35:09
and,
35:09
and
35:11
that,
35:11
you
35:11
know,
35:11
there's
35:12
been
35:12
studies
35:12
that
35:12
said
35:13
even
35:13
12
35:13
hours
35:14
of
35:14
fasting
35:15
are
35:15
still,
35:16
it's
35:16
still
35:16
giving
35:17
you,
35:17
you
35:18
know,
35:18
all
35:18
of
35:18
those
35:18
great
35:19
benefits
35:19
that,
35:20
that
35:20
you
35:20
want
35:20
to
35:20
see.
35:21
So
35:22
I
35:22
don't
35:22
think
35:23
that
35:23
we
35:23
have
35:23
to
35:24
push
35:25
it.
35:25
I
35:25
don't
35:26
think
35:26
we
35:26
need
35:26
to,
35:26
you
35:27
know,
35:27
stress
35:28
ourselves
35:28
to,
35:29
to
35:29
16
35:30
all
35:30
the
35:30
time.
35:31
But
35:31
again,
35:31
it's
35:32
really
35:32
individual.
35:33
And
35:34
how,
35:34
you
35:34
know,
35:34
how
35:35
is
35:35
your
35:35
body
35:35
at
35:36
this
35:36
moment
35:36
and
35:37
how
35:37
do
35:37
you
35:37
feel?
35:39
Because
35:39
yeah,
35:39
I
35:40
mean
35:40
a
35:40
lot
35:40
of
35:40
us
35:40
right
35:41
now
35:41
with
35:41
our
35:42
hormones
35:42
up
35:42
and
35:42
down
35:43
and
35:43
you
35:44
know,
35:44
thyroid
35:45
suboptimal
35:46
and
35:46
stressors,
35:47
it's
35:48
just
35:48
not
35:49
another
35:49
thing
35:50
that
35:50
we
35:50
need
35:50
to
35:51
add.
35:51
We'd
35:52
be
35:52
much
35:52
better
35:52
served
35:53
to
35:54
focus
35:54
on
35:54
the
35:54
nutrition
35:55
that
35:55
I
35:55
talked
35:56
about
35:56
and
35:56
the
35:57
workouts
35:57
and
35:58
then,
35:58
you
35:58
know,
35:59
really
35:59
regulating
35:59
your
36:00
nervous
36:00
system
36:00
and
36:00
your
36:01
cortisol.
36:02
Good
36:02
point.
36:03
Yeah.
36:03
I've
36:03
heard
36:04
that
36:04
you
36:04
really
36:05
shouldn't
36:05
eat
36:05
within
36:06
four
36:06
hours
36:06
of
36:07
going
36:07
to
36:07
bed
36:07
just
36:08
to
36:08
like
36:08
give
36:09
your
36:09
body
36:09
that
36:09
time
36:10
to
36:10
digest.
36:11
And
36:11
then
36:11
when
36:11
you're
36:11
sleeping,
36:12
I've
36:13
also
36:14
read
36:14
that,
36:15
you
36:15
know,
36:15
that's
36:15
the
36:15
time
36:16
obviously
36:16
our
36:17
body
36:17
is
36:17
like
36:17
detoxing
36:18
and
36:19
removing
36:19
all
36:20
of
36:20
the
36:20
things
36:20
out
36:21
of
36:21
our
36:21
body
36:21
that
36:21
we
36:21
don't
36:22
want
36:22
the
36:22
damaging
36:23
the
36:23
things
36:23
that
36:24
damage
36:24
our
36:24
cells
36:25
and
36:25
can
36:25
lead
36:25
to
36:26
disease
36:26
later
36:26
on.
36:27
So
36:28
that
36:28
is
36:28
very
36:28
important,
36:29
you
36:29
know.
36:30
Absolutely.
36:31
Sleep
36:31
is
36:31
huge
36:32
and
36:32
unfortunately
36:33
in
36:33
midlife
36:34
it
36:34
becomes
36:34
harder.
36:35
There's
36:35
not
36:35
a
36:36
woman
36:36
out
36:36
there
36:36
that
36:36
I've
36:37
talked
36:37
to
36:37
that
36:38
says
36:38
they're
36:38
sleeping
36:39
amazing.
36:41
There's
36:41
just,
36:42
yeah,
36:42
there's
36:42
just,
36:43
it's
36:43
harder
36:43
to
36:44
sleep.
36:44
It's
36:44
a
36:45
lot
36:45
of
36:45
times
36:45
the
36:45
hormones,
36:46
again,
36:46
the
36:46
nervous
36:47
system
36:47
and
36:48
I
36:48
also
36:48
just
36:48
think
36:49
we
36:49
are,
36:51
we're
36:51
living
36:51
in
36:51
this
36:52
fast
36:52
paced
36:52
world
36:53
where
36:53
we're
36:53
not
36:53
getting
36:54
outside
36:54
and,
36:55
and
36:55
we're
36:55
not,
36:56
you
36:56
know,
36:56
we're
36:56
seeing
36:57
so
36:57
much
36:57
blue
36:58
light,
36:58
we're
36:59
not
36:59
seeing
36:59
the
36:59
sun
37:00
as
37:00
much.
37:00
And
37:01
that
37:01
messes
37:01
with
37:01
your
37:02
circadian
37:02
rhythm.
37:03
So
37:06
sleep
37:06
can
37:06
really
37:06
be
37:07
an
37:07
issue.
37:07
Yes,
37:08
it's
37:08
really
37:08
important
37:09
too.
37:09
When
37:09
you
37:10
wake
37:10
to
37:10
go
37:10
outside,
37:11
get
37:12
some
37:12
sunlight
37:12
for
37:13
like
37:13
10
37:13
minutes
37:14
even
37:14
just
37:15
to
37:15
go
37:15
out,
37:15
get
37:16
your
37:16
sunlight.
37:16
Because
37:17
that
37:17
actually
37:18
doesn't
37:19
it,
37:19
it
37:19
kind
37:19
of
37:19
levels
37:20
the
37:20
melatonin
37:21
out
37:21
and
37:21
allows
37:22
you
37:22
to
37:23
wake
37:23
up
37:24
like
37:24
because
37:24
we're
37:25
inside
37:25
so
37:25
much.
37:26
It's
37:26
like
37:26
your
37:26
body
37:27
almost
37:27
needs
37:27
that
37:28
separation
37:29
of
37:29
like
37:29
day
37:30
and
37:30
night
37:31
in
37:31
that
37:31
way.
37:32
Yes.
37:33
And
37:33
if
37:33
you
37:34
can.
37:34
And
37:34
what
37:34
I
37:35
will
37:35
do
37:35
if
37:35
you
37:35
have
37:36
to
37:36
drive
37:36
to
37:36
work,
37:36
just
37:37
open
37:37
your
37:37
window.
37:38
If
37:38
you're
37:39
at
37:39
home
37:39
and
37:40
it's.
37:40
I'm
37:40
in
37:40
Michigan,
37:41
so
37:41
it's
37:41
freezing
37:42
cold
37:42
at,
37:43
you
37:43
know,
37:43
and
37:43
sun
37:44
doesn't
37:44
rise
37:44
to
37:44
like
37:44
8
37:45
o',
37:45
clock,
37:45
I
37:46
just
37:46
open
37:46
my
37:46
slider
37:47
door
37:47
and
37:47
stick
37:48
my
37:48
head
37:48
out
37:48
for
37:49
five
37:49
minutes.
37:49
Just
37:50
getting
37:50
that
37:50
light
37:51
on
37:52
your
37:52
eyeballs,
37:53
you
37:53
know,
37:54
this
37:54
is
37:54
another
37:54
reason
37:55
why
37:55
they
37:55
say,
37:56
like,
37:56
when
37:56
it's
37:57
safe
37:57
to
37:57
do
37:58
so,
37:58
not
37:58
wearing
37:59
sunglasses,
38:01
we
38:01
want
38:01
to
38:02
get
38:02
those.
38:03
Even
38:03
if
38:03
it's
38:03
cloudy,
38:04
we
38:04
want
38:04
to
38:04
get
38:04
that
38:05
light
38:05
into
38:06
our
38:06
eyes
38:07
because
38:07
that
38:07
helps
38:08
to
38:08
produce
38:08
melatonin
38:09
and
38:10
it
38:10
sets
38:10
that
38:10
circadian
38:11
rhythm.
38:11
Even
38:11
if
38:12
you
38:12
can
38:12
get
38:12
out
38:12
at,
38:13
at
38:13
sunset
38:14
to
38:15
just
38:15
to
38:16
signal
38:16
to
38:16
your
38:16
body
38:17
that
38:18
you
38:18
know
38:18
it,
38:19
that
38:19
is
38:19
nighttime.
38:20
And
38:20
then
38:20
what
38:20
I
38:21
do
38:21
also
38:21
is
38:21
kind
38:22
of
38:22
turn
38:22
the
38:22
lights
38:22
down
38:23
in
38:23
the
38:23
evening.
38:24
I,
38:25
you
38:25
know,
38:25
wear
38:25
blue
38:26
blocker
38:26
glasses
38:28
in
38:28
the
38:28
evening
38:29
to
38:29
try
38:29
to
38:29
really
38:30
signal
38:30
to
38:31
your
38:31
body
38:31
that
38:32
it's
38:32
getting
38:32
time
38:32
for
38:33
bed.
38:34
And
38:35
I
38:35
sleep
38:35
pretty
38:36
well.
38:36
And
38:36
progesterone
38:37
really
38:37
helped
38:38
me
38:38
with
38:38
that.
38:39
I
38:40
really
38:40
wish
38:40
I
38:40
would
38:40
have
38:41
started
38:41
that
38:41
a
38:42
lot
38:42
earlier
38:42
than
38:42
I
38:43
did.
38:43
Like,
38:43
why
38:44
didn't
38:44
anybody
38:44
tell
38:44
me
38:45
me
38:45
that
38:45
all
38:45
I
38:46
needed
38:46
was
38:46
some
38:46
progesterone?
38:47
Right.
38:48
Oh,
38:48
my
38:48
gosh,
38:49
I
38:49
love
38:49
that
38:49
you're
38:49
bringing
38:49
that
38:50
up
38:50
because
38:50
I
38:50
recently
38:51
started
38:51
my
38:51
own
38:52
HRT
38:53
journey
38:54
because,
38:54
you
38:55
know,
38:55
my
38:55
hormones
38:56
were
38:56
all
38:56
over
38:56
the
38:56
place.
38:57
And
38:57
I
38:57
will
38:57
say
38:58
because
38:58
of
38:59
the
38:59
misinformation
39:00
that
39:00
was
39:00
out
39:00
there,
39:01
you
39:01
know,
39:01
I
39:01
really
39:01
waited
39:02
a
39:02
long
39:02
time
39:03
to
39:03
start
39:04
it.
39:04
But
39:04
now
39:05
that
39:05
I've
39:05
been
39:05
on
39:05
it,
39:06
it's
39:06
been
39:06
about
39:07
a
39:07
couple
39:07
of
39:08
months
39:08
now.
39:09
My
39:09
sleep
39:09
has
39:10
gotten
39:10
so
39:10
much
39:10
better.
39:11
The
39:11
progesterone
39:11
has
39:12
helped
39:13
so
39:13
much
39:13
with
39:13
that.
39:14
And
39:14
then
39:14
also
39:15
the.
39:15
The
39:16
estrogen
39:16
has
39:16
really
39:17
helped
39:17
with
39:17
like,
39:18
clarity
39:19
and,
39:19
you
39:19
know,
39:20
energy
39:20
and.
39:20
And,
39:21
you
39:21
know,
39:22
it
39:22
just.
39:22
It's
39:23
really
39:23
starting
39:23
to
39:24
become
39:24
a
39:24
game
39:24
changer
39:25
for
39:25
me.
39:25
How
39:26
about
39:26
you?
39:26
Have
39:26
you
39:27
gone
39:27
through
39:28
that
39:28
whole
39:28
path
39:28
yourself?
39:29
Yep.
39:29
So
39:30
I'm
39:30
still
39:30
kind
39:30
of
39:30
on
39:31
it.
39:31
Same
39:31
thing.
39:31
So
39:32
I
39:32
started
39:32
progesterone
39:33
almost
39:34
two
39:34
years
39:34
ago.
39:35
I
39:35
started
39:35
with
39:35
just
39:36
like
39:36
a
39:36
cream
39:37
that
39:37
you
39:37
can
39:37
get
39:38
over
39:38
the
39:38
counter
39:39
that
39:40
goes
39:40
on
39:40
your
39:41
arm
39:41
or
39:41
whatever.
39:42
And
39:42
then
39:43
I
39:43
changed
39:44
to
39:44
the
39:44
micronized.
39:45
The
39:45
pill,
39:46
not
39:47
the
39:47
birth
39:47
control
39:48
pill,
39:48
the
39:48
micronized
39:49
progesterone,
39:49
which
39:50
is
39:50
the
39:50
bioidentical.
39:52
And
39:52
that
39:52
was
39:53
great
39:53
for
39:54
anxiety
39:55
and
39:56
sleep.
39:57
I
39:57
also
39:57
take
39:59
sleep.
39:59
Breakthrough
40:00
is
40:00
this
40:01
little
40:01
powder
40:02
that
40:02
I
40:02
Do
40:02
before
40:03
bed.
40:03
It
40:03
has
40:03
some
40:03
L
40:04
Theanine
40:04
in
40:04
it
40:05
and
40:05
some
40:05
other
40:06
things,
40:06
and
40:06
I
40:06
think
40:06
that
40:07
really
40:07
helps.
40:07
Helps,
40:07
too.
40:07
But.
40:08
And
40:09
then
40:09
I
40:09
also
40:10
just
40:10
started
40:10
the
40:10
estrogen
40:11
patch
40:11
in
40:12
October,
40:13
so
40:13
I'm
40:14
still
40:14
kind
40:14
of
40:15
getting
40:15
the
40:16
dosages
40:16
right.
40:17
And
40:18
I
40:18
feel
40:18
like
40:19
it
40:19
does
40:19
take
40:19
some
40:20
time.
40:20
I
40:21
think
40:21
you
40:21
have
40:21
to
40:21
be
40:22
patient
40:22
with
40:22
it
40:23
and
40:24
do,
40:24
you
40:25
know,
40:25
do
40:25
blood
40:25
work,
40:26
see
40:26
where
40:26
your,
40:27
you
40:27
know,
40:27
your
40:28
estrogen
40:28
is
40:29
at
40:29
your
40:29
progesterone,
40:30
and
40:31
also,
40:31
of
40:32
course,
40:32
go
40:32
by
40:33
how
40:33
you're
40:33
feeling.
40:34
I.
40:34
When
40:34
I
40:34
first
40:35
started
40:35
it,
40:35
I
40:35
had
40:36
some
40:36
kind
40:36
of
40:36
weird
40:37
symptoms.
40:37
And.
40:38
But
40:39
now
40:39
that
40:39
I've
40:39
been
40:40
a
40:40
few
40:40
months
40:40
on
40:41
it,
40:41
I,
40:41
you
40:41
know,
40:42
I
40:42
do
40:42
think
40:42
that
40:43
it
40:43
is
40:43
helping
40:43
with
40:44
that
40:44
motivation,
40:45
you
40:45
know,
40:45
because
40:46
that
40:46
motivation
40:46
tends
40:47
to,
40:47
like,
40:47
go
40:47
out
40:47
the
40:48
window.
40:48
Yes,
40:50
it
40:50
does.
40:51
And
40:52
it
40:52
does.
40:52
Yeah.
40:53
And
40:53
then,
40:53
like,
40:54
I
40:54
had
40:54
achy
40:54
joints,
40:55
which
40:56
are
40:56
feeling
40:56
better,
40:57
like,
40:57
itchy
40:58
ears,
40:58
which
40:58
is
40:59
really
40:59
weird.
40:59
Oh,
41:00
you
41:00
got
41:00
the
41:00
itchy
41:00
ears?
41:01
Because
41:01
I've
41:01
heard
41:01
about
41:02
that.
41:02
I've
41:02
heard
41:02
about
41:02
the.
41:03
Okay,
41:03
okay.
41:04
That's
41:04
the
41:04
thing.
41:05
Yeah.
41:06
There's.
41:07
There's
41:07
so
41:07
many
41:08
things,
41:08
and
41:08
you
41:09
don't.
41:09
You
41:10
don't
41:10
realize
41:11
that
41:11
there
41:11
are.
41:12
There
41:12
is
41:12
support.
41:13
You
41:14
know,
41:14
you
41:14
just
41:14
really.
41:15
You
41:15
really.
41:15
I
41:15
do
41:16
think
41:16
it
41:16
helps
41:16
if
41:16
you
41:16
can
41:17
work
41:17
with
41:17
somebody
41:18
who,
41:19
you
41:20
know,
41:20
kind
41:20
of
41:20
knows
41:20
what
41:20
they're
41:21
doing
41:21
with
41:21
this
41:22
kind
41:22
of
41:22
stuff
41:22
and
41:23
also
41:23
be
41:23
an
41:23
advocate
41:24
for
41:24
yourself.
41:25
So,
41:26
you
41:26
know,
41:28
there's.
41:29
Even
41:29
the
41:30
doctors
41:30
sometimes
41:31
don't
41:31
really
41:31
understand
41:33
HRT
41:33
quite
41:34
yet.
41:34
So
41:36
I
41:36
think
41:36
you
41:36
have
41:37
to
41:37
do
41:37
your
41:37
research
41:37
and
41:38
understand,
41:39
you
41:39
know,
41:40
and
41:40
be
41:40
an
41:40
advocate.
41:41
And
41:41
just.
41:41
Because
41:42
a
41:42
lot
41:42
of
41:42
times,
41:42
if
41:43
you're
41:43
not
41:43
having
41:43
hot
41:43
flashes,
41:44
which
41:44
I
41:45
never
41:45
really
41:45
had
41:45
hot
41:45
flashes,
41:46
I
41:46
would
41:46
get
41:46
warm.
41:47
I
41:47
definitely
41:48
ran
41:48
warm.
41:49
Like,
41:49
couldn't
41:50
wear
41:50
sweaters,
41:51
got
41:51
a
41:51
little
41:51
bit
41:52
warm
41:52
at
41:52
night.
41:52
Never
41:53
really
41:53
had
41:53
the
41:53
hot
41:54
flashes.
41:54
But
41:54
a
41:55
lot
41:55
of
41:55
times
41:55
if
41:55
you
41:55
don't
41:56
have
41:56
hot
41:56
flashes,
41:57
doctors
41:57
will
41:57
be
41:57
like,
41:58
well,
41:58
you
41:58
don't
41:58
need
41:58
it.
41:59
But
42:00
if
42:00
you
42:00
make
42:00
a
42:00
list
42:01
of
42:01
all
42:01
the
42:01
things
42:02
that
42:02
are
42:02
going
42:03
on
42:03
with
42:03
you,
42:04
there's,
42:04
you
42:04
know,
42:05
there's
42:05
a
42:05
chance
42:05
that
42:05
progesterone,
42:06
estrogen,
42:06
even
42:07
testosterone
42:07
may.
42:08
May
42:09
help.
42:09
Yeah,
42:10
absolutely.
42:10
I
42:11
think
42:11
it's
42:11
so
42:11
important
42:12
to
42:12
do
42:12
the
42:12
research.
42:13
Like,
42:13
you
42:13
really
42:13
have
42:14
to
42:14
figure
42:15
out,
42:15
talk
42:15
to
42:15
doctors
42:16
who
42:16
are
42:16
knowledgeable
42:17
about,
42:18
you
42:18
know,
42:19
HRTs
42:20
and
42:20
who
42:20
are
42:20
menopause
42:21
certified,
42:21
essentially,
42:22
which
42:22
I
42:23
know
42:23
that
42:23
in
42:23
med
42:23
school,
42:24
they
42:24
don't
42:24
really,
42:24
really
42:25
teach,
42:25
you
42:26
know,
42:26
a
42:26
lot
42:26
about
42:27
menopause
42:27
and
42:27
perimenopause
42:28
especially.
42:29
So
42:29
it
42:29
is
42:30
important
42:30
to
42:30
find
42:31
practitioners
42:32
that
42:32
know
42:33
their
42:33
way
42:33
around
42:34
that,
42:34
you
42:34
know,
42:34
and
42:34
that.
42:35
That
42:35
aren't
42:36
Afraid
42:36
to
42:36
talk
42:36
about
42:37
it,
42:37
you
42:37
know,
42:37
And
42:37
I
42:38
think,
42:38
you
42:38
know,
42:38
you
42:39
just
42:39
have
42:39
to
42:39
do
42:39
your.
42:40
Your
42:40
research
42:41
on
42:41
that
42:41
and
42:42
figure
42:42
out
42:42
if
42:42
it's
42:42
right
42:42
for
42:43
you,
42:43
you
42:43
know.
42:44
And
42:44
unfortunately,
42:45
that
42:45
a
42:45
lot
42:46
of
42:46
the
42:46
doctors
42:46
just
42:46
want
42:47
to
42:47
give
42:47
the
42:47
pill,
42:48
the
42:48
birth
42:48
control
42:49
pill,
42:49
you
42:50
know,
42:50
and
42:50
that.
42:51
That's,
42:51
like,
42:51
all
42:51
they
42:52
know.
42:53
You
42:53
know,
42:53
that's
42:53
all
42:53
they
42:53
know
42:54
to
42:54
do.
42:54
They're
42:54
like,
42:55
oh,
42:55
you're
42:55
having
42:55
irregular
42:56
periods.
42:57
This
42:57
is
42:57
normal
42:58
in
42:58
perimenopause.
42:59
I
42:59
had
42:59
super
42:59
heavy
43:00
periods.
43:00
I
43:01
couldn't
43:01
leave
43:01
the
43:02
house
43:02
some
43:02
days.
43:03
Like,
43:04
you
43:04
know,
43:04
the.
43:05
The
43:05
pill.
43:05
The
43:06
birth
43:06
control
43:06
pill
43:07
is
43:07
not
43:07
the
43:07
answer,
43:08
so.
43:09
Right.
43:10
But
43:10
that's
43:10
all
43:10
they
43:11
know
43:11
because
43:11
that's
43:11
what
43:12
they've
43:12
done
43:12
their
43:12
whole
43:13
career,
43:13
you
43:14
know,
43:14
so.
43:15
Right.
43:15
And
43:15
the.
43:16
The
43:16
pill
43:16
is
43:16
a
43:16
synthetic
43:17
hormone.
43:17
Those
43:18
are
43:18
synthetic
43:18
hormones.
43:19
Yeah.
43:19
You
43:19
know,
43:20
they're
43:20
not
43:20
bioidentical.
43:21
Like,
43:21
HRTs
43:22
nowadays,
43:23
you
43:23
know,
43:23
are
43:24
usually
43:24
bioidentical.
43:25
I
43:25
mean,
43:25
obviously,
43:26
do
43:26
your
43:26
research
43:27
and
43:27
make
43:27
sure.
43:28
But,
43:28
you
43:29
know,
43:29
I
43:29
think
43:29
that,
43:30
you
43:30
know,
43:31
it
43:31
really.
43:32
Because
43:32
there's
43:32
been
43:32
so
43:33
much
43:33
misinformation
43:34
and
43:35
people
43:35
not
43:36
knowing
43:36
what
43:36
they're
43:36
really,
43:37
you
43:37
know,
43:37
putting
43:38
in
43:38
their
43:38
bodies.
43:38
I
43:38
mean,
43:39
I
43:39
took
43:39
the
43:39
birth
43:40
control
43:40
pill
43:40
for,
43:40
like,
43:40
15
43:41
years
43:41
when
43:41
I
43:41
was
43:42
young.
43:42
Oh,
43:42
yeah,
43:43
Yeah.
43:44
I
43:44
know.
43:45
We
43:45
didn't
43:45
think
43:45
anything
43:46
of
43:46
it.
43:46
We
43:47
didn't,
43:47
you
43:47
know,
43:47
we
43:48
didn't
43:48
know
43:48
any
43:48
better.
43:48
I
43:49
mean,
43:49
that's
43:49
just
43:49
what
43:49
they
43:49
told
43:49
you
43:50
to
43:50
do.
43:50
So
43:50
right
43:51
then
43:51
you
43:51
did
43:52
it.
43:52
You're
43:52
like,
43:52
okay,
43:52
I
43:53
don't
43:53
want
43:53
to
43:53
get
43:53
pregnant
43:54
early,
43:54
you
43:54
know,
43:55
like,
43:55
and
43:55
I
43:56
want
43:56
to
43:56
have
43:56
regular
43:57
periods.
43:57
I
43:57
mean,
43:57
those
43:58
are
43:58
two
43:58
of
43:58
the
43:58
big
43:58
things,
43:59
you
43:59
know,
44:00
especially
44:00
when
44:00
you're
44:00
young
44:01
like
44:01
that.
44:01
It's.
44:02
I
44:02
think
44:02
it's
44:03
a
44:03
good
44:03
thing,
44:03
though,
44:04
that
44:04
there
44:04
is
44:04
a
44:05
lot
44:05
more
44:05
information
44:05
coming
44:06
out
44:06
on
44:06
it.
44:06
You
44:06
know,
44:06
they
44:07
took
44:07
that
44:07
black
44:07
box
44:08
warning
44:08
off
44:09
of
44:09
the
44:10
estrogen,
44:11
you
44:11
know,
44:12
just
44:12
starting
44:12
to.
44:13
To,
44:14
you
44:15
know,
44:15
have
44:15
the
44:16
conversation
44:17
again.
44:18
Whereas
44:18
for
44:18
so
44:19
long
44:19
it
44:19
was
44:19
like
44:20
nobody
44:21
was
44:21
talking
44:21
about
44:21
it
44:22
because,
44:22
you
44:22
know,
44:23
that's
44:23
the
44:23
Women's
44:24
Health
44:24
Initiative
44:25
study
44:25
that
44:26
was.
44:26
They're
44:27
now
44:27
kind
44:27
of
44:27
rolling
44:28
back,
44:28
saying
44:29
that
44:30
they
44:30
didn't
44:30
even
44:30
use
44:31
bioidentical
44:32
anyway.
44:32
So
44:33
this
44:33
is
44:33
a
44:34
different,
44:34
you
44:34
know,
44:34
a
44:34
totally
44:35
different
44:35
conversation.
44:36
Yeah.
44:37
Yes.
44:37
Very
44:38
faulty
44:38
study.
44:38
Which
44:39
is
44:39
unfortunate
44:40
because
44:40
I
44:40
think
44:40
about
44:41
the
44:41
generation
44:41
before
44:41
us,
44:42
like
44:42
our
44:42
moms,
44:43
you
44:43
know,
44:43
and
44:43
aunts
44:44
and
44:44
things
44:44
like
44:45
that,
44:45
who
44:45
suffered
44:46
in
44:46
the
44:46
silence
44:47
because
44:48
they
44:48
did
44:48
not
44:48
have
44:48
the
44:49
information.
44:49
The
44:50
correct
44:50
information.
44:50
Yeah.
44:51
You
44:51
know,
44:52
which
44:52
is
44:52
a
44:52
shame.
44:53
Which
44:53
is
44:53
a
44:53
shame.
44:55
Switching
44:55
gears
44:56
just
44:56
a
44:56
little
44:56
bit,
44:56
because
44:56
I
44:57
definitely
44:57
want
44:57
us
44:57
to
44:57
talk
44:58
about
44:58
this
44:58
is
44:58
strength
44:59
training,
45:00
which
45:00
is
45:01
kind
45:01
of
45:01
the
45:01
other
45:02
flip
45:02
side
45:03
of
45:03
the
45:03
nutrition.
45:04
Right.
45:04
Because
45:05
in
45:05
midlife,
45:06
I
45:06
mean,
45:06
we
45:06
really
45:06
have
45:06
to
45:07
be
45:07
cognizant
45:07
of
45:08
both
45:08
of
45:08
those
45:09
things.
45:09
So,
45:10
you
45:10
know,
45:11
with,
45:11
with
45:11
strength
45:12
training
45:12
because,
45:12
you
45:12
know,
45:13
we
45:13
hear
45:13
it
45:13
all
45:13
the
45:13
time,
45:13
it's
45:14
like
45:14
lift
45:14
heavy
45:14
weights,
45:15
you
45:15
know,
45:15
gotta
45:16
be
45:16
in
45:16
the
45:16
gym,
45:16
gotta
45:17
be
45:17
working
45:17
out,
45:17
you
45:17
know,
45:18
doing
45:18
all
45:18
the
45:18
things.
45:18
And
45:19
I
45:19
know
45:19
we
45:19
definitely
45:20
do.
45:21
But
45:21
so
45:21
many
45:21
of
45:22
us,
45:22
like
45:22
we
45:22
were
45:22
saying
45:23
at
45:23
the
45:23
top
45:23
of
45:23
the
45:23
episode,
45:24
are
45:24
so
45:24
busy.
45:25
You
45:25
know,
45:25
we're
45:25
taking
45:26
care
45:26
of
45:26
kids
45:27
or
45:27
taking
45:27
care
45:27
of
45:27
aging
45:28
parents,
45:28
working,
45:29
you
45:29
know,
45:30
just
45:30
we
45:30
have
45:31
so
45:31
many
45:31
responsibilities
45:32
on
45:33
our
45:33
shoulders.
45:33
So
45:34
for
45:34
strength
45:35
training,
45:35
I
45:35
really
45:35
want
45:36
to
45:36
break
45:36
it
45:36
down
45:36
for
45:36
our
45:37
audience
45:37
because,
45:38
you
45:38
know,
45:38
because
45:39
we
45:39
are
45:39
so
45:39
busy,
45:40
what
45:40
is
45:40
kind
45:41
of
45:41
the
45:42
minimum
45:42
of
45:42
what
45:43
women
45:44
in
45:44
midlife
45:44
should
45:45
be
45:45
doing
45:45
without
45:46
becoming
45:47
overwhelmed
45:48
and
45:48
like
45:48
feel
45:49
like
45:49
they
45:49
don't
45:49
have
45:50
time
45:50
to
45:50
do
45:50
these
45:50
things
45:51
because
45:51
that's,
45:52
that's
45:52
half
45:52
the
45:52
battle
45:53
anyway,
45:53
you
45:53
know,
45:53
you
45:53
feel
45:54
like
45:54
you
45:54
don't
45:54
have
45:54
time,
45:54
so
45:54
I'm
45:55
just
45:55
not
45:55
going
45:55
to
45:55
do
45:55
it,
45:55
you
45:56
know.
45:56
So
45:56
what
45:57
is
45:57
like
45:57
the
45:57
kind
45:57
of
45:58
minimum
45:58
that
45:58
we
45:58
should
45:58
be
45:59
doing?
46:00
Yeah,
46:00
so
46:01
again,
46:01
it's
46:01
that
46:01
whole
46:02
let's
46:02
work
46:02
smarter
46:03
rather
46:03
than
46:03
harder.
46:04
We
46:04
don't
46:04
have
46:04
to
46:05
go
46:05
to,
46:05
you
46:06
know,
46:06
hour
46:06
long
46:06
class
46:07
classes.
46:07
We
46:07
don't
46:07
have
46:08
to
46:08
spend
46:08
two
46:08
hours
46:08
at
46:09
the
46:09
gym.
46:09
You
46:10
can
46:10
do
46:11
a
46:11
really
46:11
great
46:12
workout
46:13
in
46:13
less
46:13
than
46:13
30
46:14
minutes
46:14
at
46:15
your
46:15
own
46:15
home.
46:16
And
46:16
that
46:16
would
46:17
include
46:17
a
46:17
warm
46:17
up
46:18
and
46:18
a
46:18
cool
46:18
down.
46:18
You
46:19
know,
46:19
it
46:19
can
46:19
be,
46:20
it
46:20
can
46:21
be
46:21
25
46:22
minutes,
46:22
20
46:23
minutes
46:23
of
46:23
strength
46:24
training
46:24
two
46:25
to
46:25
three
46:25
times
46:25
a
46:26
week.
46:26
And
46:26
you're
46:27
going
46:27
to
46:27
build
46:27
muscle.
46:29
Of
46:29
course
46:29
you
46:29
can
46:29
do
46:30
more
46:30
than
46:30
that.
46:30
You
46:31
know,
46:31
I,
46:32
at
46:32
this
46:32
age,
46:34
I
46:34
don't
46:34
see
46:34
too
46:35
many
46:35
people
46:36
who
46:36
want
46:37
or
46:37
can
46:38
do
46:38
more
46:39
than
46:40
five
46:40
times
46:40
a
46:41
week.
46:41
I
46:41
always
46:41
recommend
46:42
at
46:42
least
46:43
two
46:43
days
46:43
of
46:44
rest
46:44
because
46:45
for
46:45
injury
46:45
prevention
46:46
we
46:46
really
46:46
need
46:47
that
46:47
mobility
46:48
work
46:49
and
46:49
the
46:49
stretching
46:50
and
46:51
just,
46:52
just
46:52
resting
46:52
our
46:53
muscles.
46:53
So
46:54
I'd
46:54
say
46:55
anywhere
46:55
from,
46:56
you
46:56
know,
46:56
when
46:57
it
46:57
comes
46:57
to
46:57
strength
46:58
training,
46:58
two
46:58
to
46:59
three,
47:00
maybe
47:00
four
47:01
strength
47:01
training
47:02
sessions
47:03
a
47:03
week.
47:04
And
47:04
then
47:05
if
47:05
you
47:06
are
47:06
feeling
47:06
good
47:07
and
47:07
you're
47:07
not
47:07
too
47:08
stressed
47:08
or
47:09
you
47:09
have
47:09
the
47:09
time
47:10
doing
47:10
one
47:11
to
47:11
two
47:11
short
47:12
hit
47:12
sessions
47:13
or
47:13
sprint
47:14
interval
47:15
training
47:16
sessions
47:17
in
47:17
the
47:17
week
47:17
that
47:18
are
47:18
just
47:18
like
47:18
10
47:18
minutes
47:20
can
47:20
be
47:20
really
47:21
beneficial
47:21
for,
47:22
you
47:22
know,
47:22
for
47:22
many
47:23
things,
47:23
for
47:23
blood
47:23
sugar,
47:24
for
47:24
belly
47:24
fat,
47:25
for
47:25
visceral
47:26
fat.
47:27
But
47:27
again,
47:28
everybody's
47:29
going
47:29
to
47:29
be
47:29
individual
47:30
as
47:30
to
47:31
how
47:31
much
47:31
time
47:31
you
47:31
have,
47:32
how
47:32
your
47:33
body
47:33
recovers,
47:35
how
47:35
much,
47:35
you
47:36
know,
47:36
and
47:36
that
47:36
depends
47:36
on
47:36
how
47:37
much
47:37
sleep
47:37
you're
47:37
getting
47:37
or
47:38
how
47:38
much
47:38
stress
47:38
you're
47:38
under.
47:40
So.
47:40
But
47:40
at
47:41
a
47:41
minimum,
47:42
two
47:42
to
47:43
three
47:43
days
47:44
of
47:44
strength
47:44
training
47:46
is
47:47
really,
47:47
is
47:47
really
47:48
going
47:48
to
47:48
be
47:48
great.
47:48
Especially
47:49
if
47:49
you're
47:49
a
47:50
beginner.
47:50
You're
47:51
going
47:51
to
47:52
see
47:52
great,
47:53
great
47:54
progress
47:55
with
47:55
just
47:55
that.
47:56
Okay,
47:57
how
47:57
heavy
47:58
should
47:58
we
47:58
be
47:58
lifting?
47:59
Because
48:00
that's
48:00
another
48:00
thing,
48:01
you
48:01
know,
48:01
it's
48:01
like
48:01
lift
48:02
heavy
48:02
weights.
48:02
Okay,
48:03
what
48:03
does
48:03
that
48:03
look
48:04
like?
48:04
How
48:04
heavy
48:05
should
48:05
we,
48:06
should
48:06
we
48:07
be
48:07
lifting
48:07
and
48:08
how
48:08
many
48:08
repetitions?
48:09
You
48:09
know,
48:10
like,
48:10
really
48:11
break
48:11
that
48:11
down
48:11
too,
48:12
because
48:12
I
48:12
feel
48:12
like
48:12
there's
48:13
so
48:13
much
48:13
confusion
48:13
out
48:13
there
48:14
with
48:14
that.
48:14
Yeah.
48:15
And
48:15
a
48:15
lot
48:15
of
48:15
times
48:16
if
48:16
you're
48:16
like
48:16
on
48:16
Instagram,
48:17
you're
48:17
seeing
48:17
these
48:18
women
48:18
who
48:18
are
48:18
in
48:18
the
48:19
gym
48:19
and
48:19
they've
48:19
got
48:19
this
48:20
big
48:20
barbell
48:20
that
48:20
they're
48:21
like
48:21
deadlifting
48:21
and
48:22
you're,
48:22
that's
48:22
what
48:22
you
48:23
think
48:23
of
48:23
when
48:23
you
48:23
think
48:24
of
48:24
lifting
48:24
heavy.
48:25
And
48:25
that
48:25
doesn't
48:26
appeal
48:26
to
48:26
a
48:26
lot
48:26
of
48:27
people.
48:27
So
48:28
if
48:29
you're
48:29
just
48:29
starting
48:30
out,
48:31
you
48:31
could
48:31
probably
48:32
get
48:32
two
48:33
sets
48:33
of
48:33
dumbbells.
48:34
It
48:34
could
48:34
be
48:36
maybe
48:37
tens
48:38
and
48:38
15
48:39
pounds,
48:40
10
48:40
pounds
48:40
and
48:40
15
48:41
pound
48:41
weights.
48:42
And
48:42
you
48:43
could
48:43
start
48:43
there
48:44
and
48:44
you
48:45
can
48:45
do
48:47
three
48:47
sets
48:47
of
48:48
ten
48:49
of
48:50
four
48:50
moves
48:51
a
48:52
day.
48:52
And
48:53
you
48:53
know,
48:53
you
48:53
may
48:54
want
48:54
to
48:54
work
48:54
your
48:54
legs
48:55
one
48:55
day.
48:55
Or
48:55
if
48:56
you
48:56
like
48:56
full
48:56
body,
48:56
if
48:56
you
48:57
like
48:57
a
48:57
full
48:57
body
48:57
workout,
48:58
you
48:58
do
48:58
two
48:59
arm
49:00
moves
49:00
and
49:00
two
49:01
leg
49:01
moves,
49:02
do
49:02
three
49:02
sets
49:03
of
49:03
10
49:05
and
49:05
do
49:05
that,
49:05
you
49:06
know,
49:06
three
49:06
times
49:06
a
49:07
week.
49:07
And
49:07
that's
49:07
going
49:08
to
49:08
be
49:08
great.
49:09
But
49:09
what
49:09
is
49:10
considered
49:10
what
49:11
I
49:11
consider
49:12
heavy
49:12
lifting
49:13
is
49:14
you
49:14
feel,
49:15
you
49:16
feel
49:16
challenged.
49:16
Number
49:17
one,
49:17
we
49:17
don't
49:17
want
49:18
to
49:18
go
49:18
to
49:18
these
49:18
classes
49:19
where
49:19
you're
49:19
lifting
49:19
five
49:20
pounds
49:20
and
49:20
you're
49:20
just
49:21
going
49:21
through
49:21
the
49:21
motions
49:21
and
49:22
you're
49:22
going
49:22
as
49:22
fast
49:22
as
49:23
you
49:23
can
49:23
and
49:24
you
49:24
know,
49:24
it's
49:25
like,
49:25
oh,
49:25
I'm
49:25
lifting
49:25
weights.
49:26
Okay,
49:26
well
49:26
let's,
49:27
again,
49:27
let's
49:28
get
49:28
smarter
49:29
and
49:29
more
49:29
intentional
49:30
and
49:30
really
49:31
have
49:31
that
49:31
mind
49:31
to
49:32
muscle
49:32
connection
49:33
where
49:33
we're
49:33
thinking
49:34
about,
49:34
okay,
49:34
am
49:35
I
49:35
challenging
49:35
this
49:36
muscle?
49:37
So
49:37
your
49:38
last
49:38
couple
49:39
reps
49:39
should
49:40
feel
49:40
hard.
49:41
It
49:41
shouldn't
49:41
be
49:42
easy.
49:42
It
49:42
shouldn't
49:43
be
49:43
like,
49:43
oh,
49:43
I
49:43
could
49:44
do
49:44
this
49:44
for
49:44
another
49:45
10
49:45
reps.
49:46
You
49:46
want
49:46
to
49:46
think,
49:47
okay,
49:47
I
49:47
could
49:47
probably
49:48
only
49:48
do
49:48
maybe
49:49
like
49:49
three
49:49
more
49:49
reps.
49:50
So,
49:51
you
49:51
know
49:51
that
49:51
means
49:51
I'm
49:52
lifting
49:52
heavy.
49:53
So.
49:53
So
49:53
really
49:54
focus
49:54
on
49:54
those
49:54
last
49:55
couple
49:55
reps.
49:56
If
49:56
you
49:56
feel
49:56
like
49:56
you
49:57
could
49:57
keep
49:57
going
49:58
for
49:59
five,
49:59
six,
50:00
seven
50:00
more
50:00
reps,
50:01
you
50:02
probably
50:02
need
50:02
to
50:02
up
50:03
your
50:03
weight.
50:03
So
50:04
don't
50:04
be
50:04
afraid
50:04
to
50:04
challenge
50:05
yourself.
50:05
That's
50:05
how
50:05
the
50:06
muscle
50:06
grows.
50:07
But
50:07
that
50:07
doesn't
50:07
mean
50:08
that
50:08
you're
50:08
going
50:08
to
50:08
start
50:09
out
50:09
lifting
50:10
40
50:10
pound
50:11
dumbbells.
50:11
Like,
50:12
please
50:12
don't
50:12
do
50:12
that
50:13
because
50:13
you're
50:13
going
50:13
to
50:14
injure
50:14
yourself.
50:16
Totally.
50:16
So
50:16
is
50:17
it
50:17
more
50:17
important
50:17
to
50:17
have
50:18
a.
50:18
Like
50:18
the.
50:18
The
50:19
size
50:19
of
50:19
the
50:19
weight,
50:19
like
50:20
the
50:20
heaviness
50:20
of
50:20
the
50:20
weight
50:21
or
50:21
the
50:21
repetition
50:22
number?
50:23
Okay,
50:23
so
50:23
both,
50:24
really.
50:25
It
50:25
depends.
50:26
It
50:26
could
50:26
be
50:27
either
50:27
you
50:27
want
50:28
to.
50:29
You
50:29
want
50:29
to
50:29
just
50:30
tire
50:30
out
50:31
that
50:31
muscle.
50:32
So
50:32
you
50:32
want,
50:33
you
50:33
know,
50:33
and
50:33
if
50:33
that's
50:34
by
50:34
doing
50:34
more
50:35
reps
50:35
with
50:35
a
50:35
lighter
50:36
weight,
50:36
say
50:36
you
50:36
don't
50:37
have
50:37
heavier
50:37
weights
50:38
at
50:38
home,
50:38
then,
50:39
you
50:39
know,
50:39
if
50:39
you
50:40
only
50:40
have
50:40
10
50:40
pounds
50:42
is
50:42
your
50:42
max,
50:42
or
50:43
let's
50:43
say
50:43
you
50:43
have
50:43
15
50:43
pounds
50:44
is
50:44
your
50:44
max,
50:44
and
50:44
you're
50:44
doing
50:45
like
50:45
a,
50:45
whatever,
50:46
a
50:46
leg,
50:47
you
50:47
know,
50:47
deadlift
50:48
or
50:48
a
50:49
bicep
50:49
curl,
50:49
and
50:50
you're
50:50
feeling
50:50
like,
50:51
I
50:51
could
50:51
do
50:52
five
50:52
more.
50:52
Okay,
50:53
well,
50:53
instead
50:53
of
50:53
10,
50:54
maybe
50:54
you're
50:54
doing
50:54
15.
50:55
If
50:56
you
50:56
don't
50:56
have
50:57
a
50:57
weight
50:57
where
50:58
you
50:58
could
50:58
increase.
50:59
If
50:59
you
50:59
do
51:00
have
51:00
a
51:00
weight
51:00
where
51:00
you
51:00
could
51:01
increase,
51:02
then
51:02
you
51:03
might
51:03
start
51:03
out
51:03
even
51:03
just
51:04
doing
51:04
like
51:04
eight
51:04
reps
51:05
while
51:05
you're
51:05
working
51:05
with
51:06
that
51:06
new
51:07
heavier
51:07
weight
51:08
and
51:08
then
51:08
increase
51:09
as
51:09
it
51:09
starts
51:10
to
51:10
get
51:11
easier.
51:12
Oh,
51:12
okay.
51:12
That's
51:13
a
51:13
good
51:13
point.
51:14
I
51:14
know
51:14
for
51:15
me
51:15
personally,
51:16
and
51:17
I
51:17
love
51:17
strength
51:17
training,
51:18
and
51:18
I
51:18
know
51:18
we
51:19
talk
51:19
a
51:19
lot
51:19
about
51:20
strength
51:20
training
51:20
in
51:21
midlife,
51:21
and
51:21
it
51:21
is
51:22
so,
51:22
so,
51:22
so
51:22
very
51:23
important.
51:24
But
51:24
for
51:24
me,
51:24
I
51:25
also
51:25
need
51:25
the
51:25
cardio
51:27
aspect
51:27
as
51:28
well
51:28
in
51:28
order
51:29
for.
51:29
For
51:29
my
51:29
body
51:30
to
51:30
lean
51:30
out.
51:30
I
51:31
notice,
51:31
because
51:32
I
51:32
tend
51:32
to
51:32
carry
51:33
weight
51:33
more
51:33
in
51:33
my
51:34
middle
51:35
even
51:35
before,
51:36
you
51:36
know,
51:36
midlife
51:37
and
51:37
perimenopause,
51:39
that
51:39
was
51:39
always
51:39
my
51:40
kind
51:40
of
51:40
like,
51:40
problematic
51:41
quote
51:41
unquote
51:42
area.
51:43
So
51:43
I
51:43
know
51:43
for
51:43
me,
51:44
like,
51:44
cardio
51:45
is
51:45
really
51:45
important
51:46
as
51:46
well.
51:47
So
51:48
what
51:48
would
51:48
you
51:49
say
51:49
about
51:49
that?
51:49
Like,
51:50
how.
51:50
How
51:50
much
51:51
cardio
51:51
should
51:51
we
51:51
be
51:52
getting?
51:52
Like,
51:52
what
51:53
should
51:53
we
51:53
be
51:53
doing
51:54
for
51:54
cardio?
51:55
I
51:55
mean,
51:55
I
51:55
know
51:55
for
51:55
me,
51:56
I
51:56
do
51:56
you.
51:56
Typically,
51:57
I
51:58
walk
51:58
an
51:58
incline
51:59
on
51:59
the
51:59
treadmill
52:00
with
52:01
a
52:01
weighted
52:01
vest
52:02
to
52:02
kind
52:02
of
52:03
try
52:03
to
52:03
hit
52:04
all
52:04
those
52:04
areas
52:05
because,
52:05
oh,
52:05
my
52:06
God,
52:06
the
52:06
weighted
52:06
vest
52:07
has
52:07
taken
52:08
a
52:08
lot
52:08
of
52:08
its
52:09
own
52:09
in
52:09
midlife.
52:10
Right?
52:11
Should
52:11
have,
52:11
like,
52:12
its
52:12
own,
52:13
like,
52:13
Instagram.
52:15
Yes.
52:15
Yeah.
52:16
And
52:16
it's
52:16
crazy
52:16
because
52:17
it's
52:17
only
52:17
like
52:17
$30
52:18
or
52:18
something.
52:19
It's
52:19
like
52:19
one
52:19
of
52:20
the
52:20
cheaper.
52:20
It's
52:20
like
52:21
everybody
52:21
can
52:22
get
52:22
one.
52:23
So
52:24
two
52:24
things
52:24
for
52:25
that
52:25
belly
52:26
fan,
52:26
for
52:27
losing
52:27
weight.
52:27
First
52:28
of
52:28
all,
52:28
when
52:28
you
52:28
put
52:28
on
52:29
muscle,
52:29
that's
52:30
going
52:30
to
52:30
help
52:30
you
52:31
to
52:31
burn
52:31
more
52:32
calories
52:32
at
52:32
rest.
52:33
So
52:34
you
52:34
want
52:34
muscle
52:34
on
52:35
your
52:35
body.
52:35
It's
52:35
going
52:35
to
52:35
help
52:35
your
52:36
metabolism.
52:37
It's
52:37
going
52:37
to
52:37
help
52:37
you
52:38
also
52:38
to
52:38
burn
52:39
fat.
52:39
But.
52:40
And
52:41
as
52:41
far
52:41
as
52:41
cardio
52:42
goes,
52:43
walking,
52:44
number
52:44
one,
52:45
walking
52:46
is
52:46
amazing.
52:46
Get
52:47
more
52:47
steps
52:47
add
52:48
2,000
52:48
steps
52:49
to
52:49
whatever
52:49
you're
52:50
doing
52:50
right
52:50
now,
52:51
and
52:51
that's
52:51
going
52:51
to
52:51
help
52:52
you
52:52
tremendously.
52:53
Doesn't
52:53
have
52:54
to
52:54
be
52:54
any
52:54
specific,
52:55
like,
52:55
zone
52:56
or
52:56
of
52:57
heart
52:57
rate.
52:57
Just
52:57
like,
52:58
enjoy.
52:58
Just
52:58
like,
52:59
enjoy
52:59
it.
53:00
Yes,
53:00
Just
53:01
enjoy
53:02
it.
53:02
Like,
53:02
we
53:02
don't
53:03
have
53:03
to,
53:03
we
53:03
don't
53:04
have
53:04
to
53:04
measure
53:04
every
53:05
single
53:05
thing
53:05
in
53:05
our
53:05
life.
53:05
Go
53:06
outside
53:06
and
53:07
enjoy
53:07
a
53:07
beautiful
53:08
walk
53:08
outside.
53:11
Okay,
53:11
so
53:11
walking
53:12
number
53:12
one,
53:13
and
53:13
then
53:14
short
53:15
hit.
53:16
So
53:16
short,
53:17
meaning
53:17
we're
53:18
not
53:18
going
53:18
to
53:19
an
53:19
orange
53:19
theory
53:20
class.
53:21
That's
53:21
45
53:22
minutes
53:22
of
53:23
cardio.
53:25
You
53:25
know,
53:25
hard
53:26
running,
53:27
sprinting,
53:28
that
53:28
kind
53:28
of
53:28
thing.
53:29
The
53:29
thing
53:29
that
53:29
works
53:30
best
53:31
is
53:32
either
53:32
sprint
53:33
interval
53:33
training
53:34
or
53:34
hit.
53:34
Which
53:34
hit
53:35
would
53:35
be
53:35
like
53:35
a,
53:36
you
53:37
know,
53:37
you,
53:37
you
53:37
could
53:37
be
53:38
doing
53:38
jump
53:38
squats
53:39
or
53:40
box
53:41
jumps
53:41
or
53:42
burpees
53:42
or,
53:43
you
53:43
know,
53:43
anything
53:44
that's
53:44
like
53:44
getting
53:45
your
53:45
heart
53:45
rate
53:46
up
53:46
to
53:46
that,
53:47
you
53:47
know,
53:47
80%
53:49
of
53:49
Max,
53:50
but
53:50
for
53:51
a
53:51
short
53:51
time.
53:52
So
53:52
you're
53:52
going
53:53
to
53:53
do
53:53
it.
53:53
Let's,
53:53
let's
53:54
just
53:54
talk
53:54
about
53:54
how
53:54
you
53:54
would
53:54
do
53:55
this
53:55
if
53:55
you
53:55
were
53:56
sprinting.
53:56
If
53:56
you're
53:57
able
53:57
to
53:57
sprint,
53:58
you
53:58
may
53:59
be
53:59
a
53:59
treadmill
53:59
or
53:59
outside.
54:01
First
54:01
of
54:01
all,
54:01
warm
54:01
up.
54:02
And
54:02
then
54:04
you're
54:04
going
54:05
to
54:05
run
54:06
as
54:06
fast
54:07
as
54:07
you
54:07
can
54:08
for
54:08
20
54:09
seconds.
54:10
So
54:10
it's
54:10
not
54:10
very
54:11
long.
54:12
It's
54:12
just
54:13
20
54:13
seconds.
54:14
And
54:14
then
54:14
you're
54:15
going
54:15
to
54:15
recover
54:15
for
54:16
a
54:16
minute
54:16
or
54:16
two
54:17
and,
54:18
you
54:18
know,
54:18
walking
54:19
or
54:19
whatever.
54:19
And
54:20
then
54:20
you're
54:20
going
54:20
to
54:20
run
54:21
as
54:21
fast
54:21
as
54:21
you
54:21
can
54:22
again
54:22
for
54:22
20,
54:23
25
54:23
seconds.
54:25
Then
54:25
you're
54:25
going
54:25
to
54:25
recover
54:26
and
54:26
you'll
54:27
do
54:27
that
54:28
maybe
54:28
six
54:29
to
54:30
eight
54:30
times.
54:31
It
54:31
doesn't
54:32
have
54:32
to
54:32
take
54:32
a
54:32
long
54:33
time.
54:33
It
54:34
can
54:34
be
54:34
very
54:35
short.
54:36
So
54:36
you
54:36
want.
54:37
But
54:37
you
54:37
want
54:37
it,
54:38
you
54:38
want
54:38
to
54:38
get
54:39
that.
54:39
You've
54:39
got
54:40
to
54:40
get
54:40
to
54:40
that
54:40
point
54:41
where
54:41
you're
54:41
really
54:42
pushing
54:42
yourself
54:43
hard,
54:44
but
54:44
only
54:44
for
54:45
a
54:45
short
54:45
time.
54:46
So
54:46
it's
54:47
kind
54:47
of
54:47
like,
54:47
you
54:48
know,
54:48
there's
54:48
a
54:48
diminishing
54:49
rate
54:49
of
54:50
returns.
54:50
When
54:51
you're
54:51
doing
54:51
this
54:51
kind
54:51
of
54:52
stuff.
54:52
You
54:52
want
54:52
to
54:52
do
54:53
a
54:53
little
54:53
bit
54:53
of
54:53
it,
54:54
but
54:54
not
54:54
too
54:54
much
54:55
that
54:55
you're
54:56
really
54:57
stressing
54:57
your
54:57
body
54:58
or,
54:59
you
54:59
know,
54:59
causing
55:00
any,
55:00
any
55:01
issues.
55:01
But
55:02
this,
55:02
this
55:02
can
55:03
really
55:03
help
55:03
with.
55:03
It
55:03
helps
55:04
with
55:04
blood
55:04
sugar.
55:04
It
55:04
really
55:05
helps
55:05
with
55:05
that
55:05
belly
55:06
fat.
55:07
But
55:07
only
55:09
maybe
55:10
two
55:10
times
55:10
a
55:10
week.
55:11
You
55:11
don't
55:11
need
55:11
to
55:12
do
55:12
it
55:12
daily
55:12
or
55:13
anything
55:13
like
55:13
that.
55:14
So
55:14
you
55:14
could
55:15
add
55:15
it
55:15
to
55:15
another
55:15
workout
55:16
day.
55:17
It
55:17
could
55:17
be
55:17
one
55:18
of
55:18
your
55:18
workout
55:18
days,
55:19
you
55:19
know,
55:19
where
55:19
you're
55:20
just
55:20
on
55:20
the
55:20
treadmill,
55:21
you're
55:21
getting
55:21
your
55:21
steps,
55:22
you
55:22
add
55:22
in
55:22
a
55:22
few
55:23
sprints,
55:24
but
55:24
they're
55:24
super
55:24
helpful.
55:25
Or
55:26
a
55:26
hit
55:26
workout.
55:27
You
55:27
know,
55:28
some
55:28
people
55:28
like
55:28
to
55:28
do
55:28
a
55:28
peloton
55:29
or,
55:30
you
55:30
know,
55:30
or
55:31
a,
55:31
or
55:32
a
55:32
on
55:32
the
55:33
floor
55:33
hit
55:33
like
55:33
I
55:34
was
55:34
talking
55:34
about
55:34
before,
55:34
before
55:34
that
55:35
type
55:35
of
55:35
workout.
55:35
But
55:36
again,
55:37
in
55:37
those,
55:37
you
55:38
can't,
55:38
it's
55:38
harder
55:38
to
55:39
get
55:39
your
55:39
heart
55:39
rate
55:40
up.
55:40
So
55:41
you
55:41
might
55:41
go
55:41
like
55:42
40
55:42
seconds
55:43
on
55:43
those
55:43
to
55:44
really
55:44
get
55:44
your
55:44
heart
55:44
rate
55:44
up.
55:45
But
55:45
then
55:45
you're
55:46
resting
55:46
for
55:46
a
55:46
good,
55:47
you
55:47
know,
55:47
30,
55:48
40
55:48
seconds
55:49
after
55:49
that.
55:49
And
55:50
that
55:50
rest
55:50
is
55:50
important
55:51
in
55:51
between
55:51
the,
55:52
the
55:52
intervals
55:53
correct
55:54
because
55:54
it
55:54
lowers
55:55
your
55:55
heart
55:55
rate
55:56
again
55:56
and
55:56
then
55:57
allows
55:58
you
55:58
to
55:58
raise
55:59
it
55:59
quickly
55:59
again.
55:59
Is
56:00
that
56:00
like
56:00
kind
56:00
of,
56:01
it'll,
56:01
it.
56:01
Allows
56:01
you
56:01
to
56:02
go
56:02
hard
56:02
again?
56:03
Yeah.
56:03
So
56:03
it's,
56:04
it's
56:04
hard
56:04
to
56:04
do
56:05
that.
56:05
Go,
56:05
go
56:06
all
56:06
out
56:07
if
56:07
you
56:07
haven't
56:08
recovered
56:08
and
56:08
let
56:09
your
56:09
heart
56:09
rate
56:09
come
56:09
down.
56:10
So,
56:11
and
56:11
it
56:11
doesn't
56:11
have
56:11
to
56:11
be
56:12
if
56:12
you're
56:12
sprinting,
56:13
you
56:13
know,
56:13
you,
56:14
you
56:14
could
56:15
rest
56:15
40
56:15
seconds,
56:16
a
56:16
minute,
56:17
two
56:17
minutes.
56:17
Just
56:17
see
56:18
how,
56:18
you
56:18
know,
56:19
how
56:19
you're,
56:19
how
56:19
breathless
56:20
you
56:20
are.
56:21
And
56:21
if
56:21
you
56:21
need,
56:21
you
56:22
know,
56:22
it
56:22
doesn't
56:22
really
56:22
matter
56:23
how
56:23
long
56:23
you
56:23
rest,
56:25
you
56:26
know,
56:26
a
56:26
minute,
56:26
two
56:26
minutes,
56:27
whatever.
56:28
Kind
56:28
of
56:28
feels
56:29
like
56:29
you're
56:29
ready
56:29
to
56:30
go
56:30
hard
56:30
again.
56:31
And
56:31
what
56:31
about
56:32
time
56:32
of
56:32
day?
56:32
Does,
56:33
does
56:33
time
56:33
of
56:34
day
56:34
matter
56:35
when
56:35
we're
56:35
in
56:35
midlife
56:36
when
56:36
it
56:36
comes
56:36
to
56:37
working
56:37
out?
56:37
Because
56:37
I
56:37
find
56:38
for
56:38
me,
56:39
I
56:39
like
56:39
to
56:39
work
56:39
out
56:40
early
56:40
in
56:40
the
56:40
morning
56:40
and
56:41
just
56:41
like,
56:41
not
56:42
only
56:42
just
56:42
get
56:42
it
56:42
over
56:43
with,
56:43
but
56:43
like,
56:44
you
56:44
know,
56:44
I
56:44
feel
56:45
like
56:45
that's
56:46
like
56:46
when
56:46
my
56:47
energy
56:47
is
56:47
maybe
56:48
higher
56:48
too.
56:49
Like
56:49
I
56:49
feel
56:49
like
56:50
it's
56:50
a
56:50
better
56:50
pace
56:51
and
56:51
I
56:51
feel
56:51
like
56:52
it
56:52
kind
56:52
of
56:52
sets
56:52
me
56:53
for
56:53
the
56:53
day.
56:53
But
56:53
is
56:54
there
56:54
a
56:54
better
56:55
time
56:55
to
56:55
work
56:55
out
56:55
or
56:55
does
56:56
it
56:56
really
56:56
matter
56:57
as
56:57
it
56:57
relates
56:58
to
56:58
like,
56:58
you
56:58
know,
56:58
our
56:59
cortisol,
56:59
our
56:59
hormones,
57:00
all
57:00
that
57:00
kind
57:00
of
57:01
thing.
57:01
So
57:02
the
57:02
best
57:02
time
57:02
to
57:02
work
57:02
out
57:03
is
57:03
when
57:03
you
57:03
can
57:03
do
57:03
it
57:03
consistently
57:04
number
57:05
one.
57:05
So
57:06
it,
57:06
you
57:06
know,
57:07
pick
57:07
a
57:07
time.
57:08
What
57:08
can
57:08
you
57:09
commit
57:09
to
57:09
most
57:10
days
57:10
of
57:10
the
57:10
week
57:11
or
57:11
three
57:11
to
57:12
four
57:12
times,
57:12
five
57:12
times
57:13
a
57:13
week?
57:13
Pick
57:14
a
57:14
time
57:14
that,
57:15
you
57:15
know,
57:15
is
57:15
it
57:15
right
57:15
after
57:16
work?
57:16
Is
57:16
it
57:16
before
57:17
work?
57:17
Is
57:17
it,
57:18
you
57:18
know,
57:18
lunchtime?
57:20
What
57:20
is,
57:20
is,
57:21
is
57:21
where
57:21
you
57:22
can
57:22
be
57:22
most
57:22
consistent.
57:23
And
57:24
then
57:24
I
57:24
always
57:24
suggest
57:25
like,
57:25
don't
57:25
work
57:26
out
57:26
too
57:26
late.
57:26
It's
57:27
going
57:27
to
57:27
be
57:27
hard
57:27
to
57:27
sleep.
57:28
If
57:28
you're
57:28
working
57:29
out
57:29
at,
57:29
you
57:30
know,
57:30
8
57:30
o'
57:30
clock
57:31
at
57:31
night,
57:31
you're
57:31
really
57:32
getting
57:32
your
57:33
adrenaline
57:33
going.
57:35
And
57:35
then
57:36
early,
57:36
early
57:37
morning
57:37
workouts,
57:38
like
57:38
if
57:39
you're
57:39
sacrificing
57:40
sleep
57:41
to
57:41
get
57:42
up
57:42
at
57:42
4:30
57:42
in
57:43
the
57:43
morning
57:43
to
57:43
work
57:43
out,
57:44
really
57:44
think
57:45
about
57:45
that,
57:45
maybe
57:46
you
57:46
can
57:46
do
57:46
your
57:46
workouts
57:47
on
57:47
the
57:47
weekend
57:49
so
57:49
that
57:49
you
57:49
don't
57:49
have
57:50
to
57:50
do
57:50
that
57:50
quite
57:50
as
57:50
much
57:51
during
57:51
the
57:51
week
57:51
because
57:52
we
57:52
really
57:52
don't
57:53
want
57:53
to
57:53
sacrifice
57:54
our
57:54
sleep.
57:55
And
57:56
if
57:56
you
57:56
are,
57:56
you
57:56
know,
57:57
let's
57:57
say
57:57
you're
57:57
just
57:57
going
57:57
to
57:58
work
57:58
out
57:58
at
57:58
like
57:58
5:36
58:00
I
58:01
the
58:01
thing
58:01
about
58:02
that
58:02
for
58:02
me
58:02
is
58:03
I
58:03
want
58:03
to
58:04
see
58:04
you
58:04
eating
58:05
around
58:06
your
58:06
workout.
58:07
So
58:07
whether
58:07
it's
58:08
before
58:08
or
58:09
right
58:09
after
58:10
you
58:10
put,
58:11
you
58:11
need
58:11
to
58:11
be
58:11
getting
58:12
some
58:12
protein
58:12
and
58:12
carbs.
58:13
And
58:14
I
58:14
know
58:14
a
58:14
lot
58:14
of
58:14
people
58:15
who
58:15
wake
58:15
up
58:15
and
58:16
work
58:16
out
58:16
at
58:16
5am
58:17
they're
58:17
like
58:17
I
58:17
do
58:17
not
58:18
feel
58:18
like
58:18
working
58:18
out.
58:19
So
58:19
essential
58:20
amino
58:20
acids
58:20
are
58:21
really
58:21
good
58:21
to
58:21
put
58:21
in
58:22
your
58:22
water.
58:23
They
58:23
have
58:23
the
58:24
essential
58:24
amino
58:25
acids
58:25
to
58:25
help
58:25
you
58:25
build
58:26
muscle.
58:27
So
58:27
if
58:27
you
58:27
are
58:28
working
58:28
out
58:28
fasted,
58:30
those
58:31
are
58:31
good
58:31
to
58:31
put
58:32
in
58:32
your
58:32
water.
58:32
But
58:33
really
58:33
optimally
58:34
we're
58:35
trying
58:35
to
58:36
eat
58:36
something,
58:37
you
58:38
know,
58:38
within,
58:40
either
58:41
before
58:41
or
58:41
maybe
58:42
within
58:42
an
58:42
hour
58:43
of
58:43
finishing.
58:45
And
58:45
it
58:45
should
58:45
be
58:45
like
58:45
a
58:45
protein
58:46
based,
58:46
right,
58:47
Something
58:47
that'll
58:47
kind
58:47
of,
58:48
you
58:48
know,
58:48
help
58:49
the
58:49
not
58:50
spike
58:50
the
58:50
glucose
58:51
and
58:51
kind
58:51
of
58:51
keep
58:51
the
58:51
cortisol
58:52
at
58:53
bay
58:53
a
58:53
bit,
58:53
right?
58:54
Yes,
58:55
protein
58:55
for
58:56
sure.
58:56
Protein
58:56
is
58:57
going
58:57
to
58:57
help
58:57
you
58:57
build
58:57
muscle.
58:58
It's
58:58
gonna
58:59
again,
58:59
if
59:00
you're,
59:00
especially
59:00
if
59:00
you're
59:00
doing
59:01
those
59:01
hiit
59:01
workouts,
59:02
you
59:02
want
59:02
to
59:02
bring
59:02
that
59:02
cortisol
59:03
back
59:03
down
59:03
right
59:04
afterwards
59:04
and
59:05
food
59:05
can
59:05
help
59:05
you
59:06
do
59:06
that.
59:06
You
59:07
know,
59:07
I
59:07
think
59:07
too
59:07
we
59:08
feel
59:08
so
59:08
much
59:08
pressure
59:09
to
59:09
kind
59:09
of
59:09
do
59:09
more,
59:10
more,
59:10
more,
59:10
more,
59:10
more,
59:11
like
59:11
more
59:12
workouts,
59:13
you
59:13
know,
59:13
more
59:14
better,
59:14
you
59:14
know,
59:15
having
59:15
a
59:15
better
59:15
diet,
59:16
like
59:16
just
59:17
all
59:17
these
59:17
things.
59:17
So
59:18
when
59:18
you're
59:18
coaching
59:18
your
59:19
clients,
59:20
when
59:20
do
59:20
you
59:21
tell
59:21
them
59:21
that
59:21
like
59:22
less
59:22
is
59:22
more,
59:23
you
59:23
know,
59:23
it's
59:23
not
59:24
just
59:24
hitting
59:25
the
59:25
wall
59:25
hard
59:26
every
59:26
single
59:26
minute
59:27
of
59:27
every
59:27
day.
59:29
Yeah,
59:29
I
59:29
talk
59:30
about
59:30
this
59:30
all
59:30
the
59:31
time
59:31
because
59:31
again,
59:32
if
59:33
you
59:33
are
59:33
too
59:34
stressed
59:35
to,
59:36
you
59:36
know,
59:37
in
59:37
your
59:37
life,
59:38
you're
59:38
not
59:38
going
59:38
to
59:39
see
59:39
results.
59:39
Your
59:40
body
59:40
is
59:40
going
59:40
to
59:41
hold
59:41
on
59:41
to
59:42
all
59:42
of
59:42
that
59:42
fat
59:43
for
59:43
survival.
59:44
If
59:44
you
59:44
are
59:44
under
59:45
eating
59:45
too
59:46
much,
59:46
if
59:46
you're
59:47
working
59:47
out
59:47
too
59:48
hard,
59:49
if
59:49
you're,
59:50
you
59:50
know,
59:51
on
59:51
the
59:51
go,
59:51
you're
59:52
never
59:52
setting
59:52
boundaries,
59:53
you're
59:53
never
59:53
saying
59:54
no
59:54
to
59:54
anything.
59:55
You
59:55
don't
59:55
take,
59:56
you
59:56
know,
59:56
a
59:57
few
59:57
minutes
59:57
every
59:57
day
59:58
to
59:58
just
59:58
like
59:59
slow
59:59
down
59:59
and
1:00:00
do
1:00:00
some
1:00:00
deep
1:00:00
breathing,
1:00:01
it's
1:00:02
going
1:00:02
to,
1:00:02
it's
1:00:02
going
1:00:02
to
1:00:03
backfire
1:00:03
on
1:00:04
you.
1:00:04
It
1:00:04
might
1:00:04
feel
1:00:05
good
1:00:05
when
1:00:05
you
1:00:05
have
1:00:05
that
1:00:06
adrenaline
1:00:06
at
1:00:06
first,
1:00:07
but
1:00:08
your
1:00:08
body's
1:00:09
going
1:00:09
to
1:00:09
have
1:00:09
a
1:00:09
really
1:00:10
hard
1:00:10
time
1:00:10
releasing
1:00:11
fat.
1:00:13
If
1:00:13
your
1:00:13
cortisol
1:00:14
is
1:00:14
always
1:00:14
up
1:00:15
and
1:00:15
you're
1:00:15
always,
1:00:16
you
1:00:16
know,
1:00:16
you're
1:00:17
always
1:00:17
just
1:00:17
on
1:00:18
the
1:00:18
go,
1:00:18
you
1:00:18
never
1:00:18
slow
1:00:19
down,
1:00:19
you're
1:00:19
trying
1:00:20
to
1:00:20
do
1:00:20
it
1:00:20
all
1:00:22
and
1:00:22
that
1:00:22
doesn't
1:00:22
mean
1:00:23
that
1:00:23
we
1:00:23
can't
1:00:23
do
1:00:24
workouts.
1:00:24
I
1:00:24
mean,
1:00:24
I
1:00:25
don't
1:00:25
want
1:00:25
to
1:00:25
also
1:00:25
take
1:00:26
the
1:00:26
other
1:00:26
extreme
1:00:27
that
1:00:27
like,
1:00:28
you
1:00:28
know,
1:00:28
we're
1:00:28
in
1:00:28
midlife,
1:00:29
we
1:00:29
have
1:00:29
to
1:00:29
be
1:00:30
like
1:00:30
fragile
1:00:31
and
1:00:31
just,
1:00:31
just
1:00:31
can't,
1:00:32
you
1:00:32
know,
1:00:32
we
1:00:32
can't
1:00:32
do
1:00:33
anything
1:00:34
because
1:00:34
we
1:00:34
still
1:00:35
need,
1:00:35
there's,
1:00:35
we
1:00:35
still
1:00:36
need
1:00:36
to
1:00:36
be
1:00:36
moving
1:00:37
and,
1:00:37
and
1:00:38
strength
1:00:38
training
1:00:38
and
1:00:39
those
1:00:39
things.
1:00:40
But
1:00:41
again,
1:00:41
it
1:00:42
just
1:00:42
is
1:00:43
working
1:00:43
smarter
1:00:45
rather
1:00:45
than
1:00:45
trying
1:00:46
to
1:00:46
push
1:00:46
and
1:00:47
work
1:00:47
harder
1:00:47
because
1:00:48
you
1:00:49
know,
1:00:49
a
1:00:49
lot
1:00:49
of
1:00:49
times
1:00:49
that's
1:00:50
what
1:00:50
gets
1:00:50
you
1:00:51
in
1:00:51
this
1:00:51
position
1:00:52
in
1:00:52
the
1:00:52
first
1:00:52
place
1:00:52
is
1:00:53
you're
1:00:53
not
1:00:53
nourishing
1:00:54
your
1:00:54
body,
1:00:54
you're
1:00:55
not
1:00:55
taking
1:00:55
care
1:00:55
of
1:00:55
your
1:00:56
body
1:00:58
and,
1:00:58
and
1:00:59
it
1:00:59
shows
1:00:59
because
1:01:00
then
1:01:00
you,
1:01:00
you
1:01:01
know,
1:01:01
you
1:01:01
see
1:01:01
the
1:01:01
weight
1:01:01
gain.
1:01:02
So
1:01:02
I
1:01:03
know
1:01:03
it's
1:01:03
hard
1:01:03
to
1:01:03
believe,
1:01:05
but
1:01:05
when
1:01:05
you
1:01:06
eat
1:01:06
enough
1:01:07
and
1:01:07
you
1:01:07
fuel
1:01:08
your
1:01:08
body
1:01:08
and
1:01:09
you
1:01:09
do,
1:01:10
you
1:01:10
know,
1:01:10
replace
1:01:11
maybe
1:01:11
some
1:01:12
of
1:01:12
those
1:01:12
crazy
1:01:13
cardio
1:01:14
hit
1:01:14
classes
1:01:15
with
1:01:16
some,
1:01:16
you
1:01:16
know,
1:01:17
slower
1:01:17
strength
1:01:18
training
1:01:18
and
1:01:18
build
1:01:19
some
1:01:19
muscle.
1:01:21
And
1:01:21
then
1:01:21
of
1:01:22
course
1:01:22
taking
1:01:22
the
1:01:22
time
1:01:23
for,
1:01:23
for,
1:01:24
you
1:01:24
know,
1:01:25
either
1:01:25
if
1:01:25
you
1:01:25
meditate
1:01:26
or
1:01:26
do
1:01:26
some
1:01:26
deep
1:01:27
breathing
1:01:27
or
1:01:27
just
1:01:28
a
1:01:28
bedtime
1:01:29
routine,
1:01:30
something
1:01:31
to,
1:01:32
to
1:01:32
really
1:01:33
calm
1:01:33
your,
1:01:33
your
1:01:34
body,
1:01:36
you're
1:01:36
going
1:01:36
to
1:01:36
see
1:01:37
better
1:01:37
results.
1:01:38
For
1:01:38
those
1:01:39
of
1:01:39
us
1:01:39
that
1:01:39
might
1:01:40
be
1:01:40
under
1:01:40
eating
1:01:41
or
1:01:41
over
1:01:41
exercising
1:01:43
and
1:01:44
not
1:01:44
controlling
1:01:45
the
1:01:45
cortisol
1:01:46
properly,
1:01:47
what
1:01:47
are
1:01:47
the
1:01:47
signs
1:01:48
that
1:01:48
somebody
1:01:49
like
1:01:49
should
1:01:49
be
1:01:50
looking
1:01:50
for,
1:01:50
for
1:01:51
to
1:01:51
see
1:01:52
those
1:01:52
things
1:01:52
so
1:01:52
that
1:01:53
they
1:01:53
can
1:01:53
change
1:01:53
them,
1:01:54
you
1:01:54
know?
1:01:55
Yes.
1:01:56
So
1:01:56
if
1:01:57
you.
1:01:57
One
1:01:58
real
1:01:58
big
1:01:58
sign
1:01:59
a
1:01:59
lot
1:01:59
of
1:01:59
people
1:01:59
have
1:02:00
is
1:02:00
you
1:02:00
are
1:02:01
tired,
1:02:02
but
1:02:02
you
1:02:03
are
1:02:03
wired
1:02:04
at
1:02:04
night.
1:02:05
So
1:02:05
you
1:02:05
have,
1:02:06
you
1:02:06
know,
1:02:06
you're
1:02:07
tired
1:02:08
but
1:02:08
you
1:02:08
can't
1:02:09
fall
1:02:09
asleep.
1:02:10
Or
1:02:10
your
1:02:11
mind,
1:02:11
you
1:02:11
have
1:02:11
that
1:02:12
monkey
1:02:12
brain
1:02:12
where
1:02:12
their
1:02:13
mind
1:02:13
is
1:02:13
going
1:02:13
a
1:02:13
mile
1:02:14
a
1:02:14
minute
1:02:14
at
1:02:14
night
1:02:15
or
1:02:15
you're
1:02:15
waking
1:02:16
up
1:02:16
at
1:02:16
3am
1:02:17
and
1:02:17
can't
1:02:18
get
1:02:18
back
1:02:18
to
1:02:18
sleep.
1:02:19
The
1:02:19
3am
1:02:21
yeah,
1:02:21
that
1:02:22
could
1:02:22
be
1:02:22
different
1:02:22
things
1:02:23
that
1:02:23
can
1:02:23
be
1:02:23
hormones,
1:02:23
that
1:02:24
can
1:02:24
be
1:02:24
blood
1:02:24
sugar,
1:02:25
but
1:02:25
a
1:02:25
lot
1:02:25
of
1:02:25
times
1:02:26
it's
1:02:26
cortisol.
1:02:27
You
1:02:28
have
1:02:28
puffy,
1:02:29
a
1:02:29
puffier
1:02:30
face.
1:02:30
Like
1:02:30
you
1:02:31
just,
1:02:31
you'll
1:02:32
notice
1:02:32
a
1:02:32
lot
1:02:32
of
1:02:32
people
1:02:33
have
1:02:34
kind
1:02:34
of
1:02:34
that
1:02:34
round
1:02:35
moon
1:02:36
face
1:02:36
type
1:02:37
thing.
1:02:39
You
1:02:39
wake
1:02:39
up
1:02:39
after
1:02:40
a
1:02:40
good
1:02:41
night's
1:02:41
sleep
1:02:41
and
1:02:42
you're
1:02:42
still
1:02:42
tired.
1:02:43
You
1:02:44
have
1:02:44
trouble
1:02:44
getting
1:02:44
through
1:02:45
your
1:02:45
workout.
1:02:47
You
1:02:47
know,
1:02:48
you
1:02:48
can
1:02:48
feel
1:02:49
when
1:02:49
your
1:02:49
body
1:02:49
just
1:02:50
doesn't
1:02:50
feel
1:02:51
at
1:02:51
ease,
1:02:52
it
1:02:52
just
1:02:53
feels
1:02:53
overwhelmed.
1:02:54
You're
1:02:55
constantly
1:02:56
on
1:02:56
edge.
1:02:57
You
1:02:58
know,
1:02:58
little
1:02:59
things
1:02:59
bother
1:03:00
you.
1:03:00
Like
1:03:01
little
1:03:01
things
1:03:01
that
1:03:02
your
1:03:02
husband
1:03:03
says
1:03:03
or
1:03:04
your
1:03:04
kids
1:03:04
do
1:03:05
or
1:03:05
things
1:03:06
set
1:03:06
you
1:03:06
off
1:03:06
just
1:03:07
really
1:03:07
easily.
1:03:07
You're
1:03:08
in
1:03:08
that,
1:03:08
what
1:03:08
we
1:03:08
call
1:03:09
fight
1:03:09
or
1:03:09
flight.
1:03:10
So
1:03:10
you're
1:03:11
always
1:03:11
just
1:03:12
like
1:03:12
trying
1:03:13
to
1:03:13
put
1:03:13
out
1:03:13
different
1:03:14
fires
1:03:16
and
1:03:18
it's
1:03:18
a
1:03:18
hustle
1:03:19
culture
1:03:19
too,
1:03:20
where
1:03:20
you're
1:03:20
just
1:03:21
constantly
1:03:21
hustling,
1:03:22
trying
1:03:23
to
1:03:23
do.
1:03:23
You
1:03:23
know,
1:03:24
you're
1:03:24
always
1:03:24
the
1:03:24
one
1:03:25
signing
1:03:25
up
1:03:25
for
1:03:25
10
1:03:26
different
1:03:26
volunteer
1:03:27
things
1:03:27
or
1:03:28
you
1:03:28
always
1:03:28
say
1:03:29
yes.
1:03:29
You
1:03:29
know,
1:03:31
I
1:03:31
think
1:03:31
that
1:03:32
this,
1:03:33
that's
1:03:33
kind
1:03:33
of
1:03:33
the
1:03:33
stage
1:03:34
that
1:03:34
we're
1:03:34
in
1:03:35
and
1:03:35
we
1:03:35
just
1:03:35
have
1:03:35
to
1:03:35
recognize
1:03:36
it
1:03:36
and
1:03:36
be
1:03:37
okay
1:03:38
with
1:03:38
dialing
1:03:39
back
1:03:39
a
1:03:39
little
1:03:39
bit
1:03:40
on.
1:03:40
On
1:03:41
some
1:03:41
things.
1:03:42
You
1:03:42
know
1:03:42
what
1:03:42
I've
1:03:42
really
1:03:42
noticed
1:03:43
too,
1:03:43
especially
1:03:44
in
1:03:44
midlife,
1:03:44
which
1:03:45
I
1:03:45
think
1:03:45
didn't
1:03:45
affect
1:03:46
me
1:03:46
as
1:03:46
much
1:03:46
before,
1:03:47
is
1:03:48
whatever
1:03:48
I've
1:03:49
eaten
1:03:49
the
1:03:49
night
1:03:49
before
1:03:50
for
1:03:50
dinner
1:03:51
will
1:03:51
affect
1:03:52
me
1:03:52
the
1:03:53
next
1:03:53
morning.
1:03:53
For
1:03:54
example,
1:03:55
two
1:03:55
nights
1:03:56
ago,
1:03:56
I
1:03:57
decided
1:03:57
to
1:03:57
have
1:03:57
a
1:03:57
huge
1:03:58
bowl
1:03:58
of
1:03:58
pasta
1:03:58
because
1:03:59
you
1:03:59
know
1:03:59
what?
1:03:59
I
1:03:59
wanted
1:04:00
a
1:04:00
big
1:04:00
bowl
1:04:00
of
1:04:00
pasta.
1:04:01
So
1:04:01
I
1:04:01
had
1:04:02
that
1:04:02
bowl
1:04:02
of
1:04:02
pasta.
1:04:03
You
1:04:03
know
1:04:03
what?
1:04:03
I
1:04:03
woke
1:04:04
up
1:04:04
yesterday
1:04:04
morning,
1:04:05
morning
1:04:05
with
1:04:06
so
1:04:06
much
1:04:06
more
1:04:07
brain
1:04:07
fog
1:04:07
and
1:04:08
just
1:04:08
like
1:04:09
sluggish
1:04:10
and
1:04:10
just.
1:04:11
And
1:04:11
I,
1:04:11
I
1:04:11
didn't
1:04:11
have
1:04:12
any.
1:04:12
I.
1:04:13
No
1:04:13
alcohol
1:04:13
at
1:04:13
all,
1:04:14
no
1:04:14
wine.
1:04:14
It
1:04:14
was
1:04:15
literally
1:04:15
the
1:04:15
food
1:04:16
that
1:04:16
I
1:04:16
had
1:04:16
eaten.
1:04:17
And
1:04:17
I
1:04:17
find
1:04:18
myself
1:04:18
so
1:04:19
much
1:04:19
more
1:04:19
susceptible
1:04:20
to
1:04:21
what
1:04:21
I
1:04:21
put
1:04:22
food
1:04:22
wise
1:04:22
in
1:04:23
my
1:04:23
body
1:04:23
now.
1:04:23
It
1:04:24
will,
1:04:24
it
1:04:24
will
1:04:24
show
1:04:25
up
1:04:25
like
1:04:25
the
1:04:25
next
1:04:25
day
1:04:26
and
1:04:26
I
1:04:26
will
1:04:26
feel
1:04:27
it.
1:04:27
Oh
1:04:27
my
1:04:27
gosh.
1:04:28
Right?
1:04:28
Yeah.
1:04:29
Sugar.
1:04:29
A
1:04:29
lot
1:04:29
of
1:04:30
times
1:04:30
people
1:04:30
can't
1:04:30
sleep
1:04:31
because
1:04:31
of,
1:04:31
like,
1:04:31
sugar.
1:04:32
Like,
1:04:32
they
1:04:32
had
1:04:32
some
1:04:33
ice
1:04:33
cream
1:04:33
after
1:04:33
dinner
1:04:34
and
1:04:34
then
1:04:35
all
1:04:35
of
1:04:35
a
1:04:35
sudden
1:04:35
their
1:04:35
sleep
1:04:35
is
1:04:36
terrible.
1:04:36
We
1:04:37
know
1:04:37
alcohol
1:04:38
is
1:04:38
like.
1:04:38
And
1:04:39
you
1:04:39
mentioned
1:04:40
alcohol.
1:04:40
It's
1:04:41
like,
1:04:42
it
1:04:42
is
1:04:43
so
1:04:43
much
1:04:43
harder
1:04:43
on
1:04:44
us
1:04:44
in
1:04:44
our
1:04:44
40s
1:04:45
and
1:04:45
50s.
1:04:46
It's
1:04:46
like,
1:04:48
you
1:04:48
know,
1:04:49
I
1:04:49
know
1:04:49
so
1:04:49
many
1:04:49
women
1:04:50
who
1:04:50
can't
1:04:50
even
1:04:50
handle
1:04:51
one
1:04:51
glass
1:04:52
of
1:04:52
wine.
1:04:52
It's
1:04:53
like
1:04:53
they
1:04:53
are,
1:04:54
you
1:04:54
know,
1:04:54
it's
1:04:54
like,
1:04:55
why
1:04:55
is
1:04:55
that
1:04:56
fair?
1:04:56
But,
1:04:59
but,
1:04:59
you
1:04:59
know,
1:04:59
it
1:05:00
disturbs
1:05:00
yourself
1:05:01
sleep.
1:05:01
And
1:05:01
then
1:05:01
you
1:05:02
still
1:05:02
feel
1:05:02
kind
1:05:02
of
1:05:03
like
1:05:03
low
1:05:03
energy
1:05:03
the
1:05:04
next
1:05:04
day.
1:05:05
Liver.
1:05:06
You
1:05:06
know,
1:05:06
our
1:05:06
liver
1:05:07
is
1:05:08
processing
1:05:08
a
1:05:08
lot
1:05:08
of
1:05:09
hormones
1:05:09
too,
1:05:09
at
1:05:10
this
1:05:10
age,
1:05:10
so
1:05:11
it's
1:05:11
a
1:05:11
lot
1:05:11
of
1:05:12
times
1:05:12
a
1:05:12
little
1:05:12
more
1:05:12
sluggish
1:05:13
with
1:05:14
detoxing
1:05:15
things.
1:05:16
So,
1:05:16
yeah,
1:05:16
a
1:05:16
lot
1:05:17
of
1:05:17
just
1:05:17
so
1:05:17
many,
1:05:18
so
1:05:18
many
1:05:19
things
1:05:19
affect
1:05:20
us
1:05:21
these
1:05:21
days.
1:05:21
It's
1:05:21
not
1:05:22
fair.
1:05:22
But,
1:05:23
you
1:05:23
know,
1:05:24
the
1:05:24
good
1:05:24
news
1:05:25
is,
1:05:25
is
1:05:25
that
1:05:25
we
1:05:25
can
1:05:26
figure
1:05:26
out
1:05:26
what
1:05:26
those
1:05:26
are
1:05:27
and
1:05:27
we
1:05:27
can.
1:05:28
And
1:05:29
you
1:05:29
know,
1:05:29
we
1:05:29
do
1:05:30
have
1:05:30
a
1:05:30
little
1:05:30
bit
1:05:30
of
1:05:30
control
1:05:31
over
1:05:31
some
1:05:31
of
1:05:31
it,
1:05:32
so.
1:05:32
Oh,
1:05:33
the
1:05:33
alcohol
1:05:33
of
1:05:34
it
1:05:34
all.
1:05:34
I
1:05:34
mean,
1:05:36
remember
1:05:36
how
1:05:36
nice
1:05:37
it
1:05:37
used
1:05:37
to
1:05:37
be
1:05:37
in
1:05:38
my
1:05:38
20s
1:05:38
and
1:05:39
30s?
1:05:39
Like,
1:05:40
you
1:05:40
know,
1:05:40
my
1:05:40
husband
1:05:41
and
1:05:41
I,
1:05:41
we
1:05:41
would
1:05:42
cook
1:05:42
dinner
1:05:42
or
1:05:43
order
1:05:43
in
1:05:43
or
1:05:43
whatever
1:05:44
and
1:05:44
open
1:05:44
a
1:05:44
bottle
1:05:45
of
1:05:45
wine
1:05:45
and
1:05:46
like,
1:05:46
have
1:05:46
a
1:05:47
couple
1:05:47
glasses
1:05:47
each.
1:05:48
And
1:05:48
it
1:05:48
was
1:05:48
just
1:05:49
so
1:05:49
nice.
1:05:49
I
1:05:50
could
1:05:50
wake
1:05:50
up
1:05:50
the
1:05:50
next
1:05:51
day
1:05:51
feel
1:05:51
fine.
1:05:52
Feel
1:05:52
fine.
1:05:53
The
1:05:53
second
1:05:53
I
1:05:54
crossed
1:05:54
over
1:05:54
into
1:05:55
my
1:05:55
40s.
1:05:55
It,
1:05:56
like
1:05:56
that
1:05:57
all
1:05:57
changed.
1:05:58
It's
1:05:58
like
1:05:59
I
1:05:59
can
1:05:59
literally
1:05:59
have
1:06:00
a
1:06:00
glass
1:06:00
of
1:06:00
wine
1:06:00
and
1:06:01
feel
1:06:01
like
1:06:01
shit
1:06:01
the
1:06:02
next
1:06:02
day.
1:06:03
Yeah.
1:06:03
Or.
1:06:04
And
1:06:04
you
1:06:04
just
1:06:04
don't
1:06:05
sleep,
1:06:05
like.
1:06:05
Or
1:06:06
you
1:06:06
wake
1:06:06
up
1:06:06
and
1:06:06
you've
1:06:06
got
1:06:07
like
1:06:07
this
1:06:07
night
1:06:07
sweats
1:06:08
or
1:06:08
whatever.
1:06:09
And
1:06:10
I
1:06:11
know
1:06:11
it's
1:06:12
crazy.
1:06:12
It's
1:06:12
the
1:06:13
3am
1:06:13
Wake
1:06:13
up
1:06:14
call
1:06:14
after
1:06:14
a
1:06:15
glass
1:06:15
of
1:06:15
wine
1:06:15
and
1:06:16
I'm
1:06:16
like,
1:06:16
what
1:06:16
is
1:06:17
even
1:06:17
happening?
1:06:18
Right,
1:06:18
I
1:06:18
understand.
1:06:19
And
1:06:19
I
1:06:19
think
1:06:20
I
1:06:20
was
1:06:20
looking
1:06:20
at
1:06:20
your
1:06:20
social
1:06:21
media.
1:06:21
Is
1:06:22
it
1:06:22
true
1:06:22
that
1:06:22
you're
1:06:22
kind
1:06:22
of
1:06:22
on
1:06:23
a
1:06:23
like,
1:06:23
like
1:06:23
sober
1:06:24
journey
1:06:24
right
1:06:25
now?
1:06:25
You're
1:06:25
not
1:06:25
drinking?
1:06:26
Yeah,
1:06:27
I
1:06:27
was
1:06:27
a
1:06:27
nightly
1:06:28
wine
1:06:28
drinker,
1:06:29
so
1:06:29
nightly,
1:06:30
like
1:06:30
every
1:06:30
night
1:06:31
and
1:06:32
same
1:06:32
thing.
1:06:32
I
1:06:33
just,
1:06:34
it
1:06:34
was.
1:06:34
I
1:06:34
was
1:06:34
fine.
1:06:35
So
1:06:35
I
1:06:35
had
1:06:35
real,
1:06:36
really
1:06:36
no
1:06:36
reason
1:06:37
to
1:06:37
cut
1:06:37
back
1:06:38
because
1:06:39
I
1:06:39
could
1:06:39
have,
1:06:40
let's
1:06:40
be
1:06:40
honest,
1:06:41
it
1:06:41
was
1:06:41
two
1:06:41
glasses
1:06:42
pretty
1:06:42
much
1:06:42
every
1:06:43
night
1:06:43
and
1:06:43
I
1:06:44
could
1:06:45
wake
1:06:45
up
1:06:45
feeling
1:06:46
fine
1:06:46
the
1:06:46
next
1:06:46
day.
1:06:47
But
1:06:47
then
1:06:47
it's
1:06:48
in
1:06:48
my
1:06:48
early
1:06:48
40s.
1:06:49
It
1:06:49
really
1:06:50
hit
1:06:50
me,
1:06:50
like,
1:06:51
it
1:06:51
started
1:06:51
hitting
1:06:51
me
1:06:52
so
1:06:52
hard
1:06:52
that
1:06:54
I
1:06:54
just.
1:06:54
And
1:06:54
I
1:06:55
love
1:06:55
my
1:06:55
sleep.
1:06:56
Like,
1:06:56
I
1:06:56
love
1:06:56
my
1:06:57
sleep.
1:06:57
So
1:06:58
I
1:06:58
try
1:06:58
to
1:06:58
protect
1:06:59
that
1:06:59
as
1:06:59
much
1:07:00
as
1:07:00
I
1:07:00
possibly
1:07:00
can.
1:07:01
And
1:07:01
I
1:07:01
went
1:07:01
through
1:07:01
so
1:07:02
many,
1:07:02
like,
1:07:02
okay,
1:07:03
well
1:07:03
I'm
1:07:03
not
1:07:03
going
1:07:03
to
1:07:03
drink
1:07:03
after
1:07:04
6pm
1:07:05
I'm
1:07:05
not
1:07:05
going
1:07:06
to
1:07:06
like
1:07:06
have
1:07:06
more
1:07:07
than
1:07:07
one.
1:07:07
Okay,
1:07:08
more
1:07:08
than
1:07:08
two,
1:07:08
like,
1:07:09
trying
1:07:09
to
1:07:09
set
1:07:09
all
1:07:09
these
1:07:10
rules
1:07:10
around
1:07:11
it
1:07:11
and
1:07:12
none
1:07:12
of
1:07:12
it
1:07:12
seemed
1:07:13
to
1:07:13
help.
1:07:13
It's.
1:07:14
Yeah,
1:07:14
so.
1:07:15
So
1:07:15
you
1:07:15
kind
1:07:15
of
1:07:16
just.
1:07:16
Did
1:07:16
you
1:07:16
taper
1:07:17
off
1:07:17
of
1:07:17
it
1:07:17
or
1:07:17
was
1:07:18
it
1:07:18
just
1:07:18
like
1:07:18
one
1:07:18
day?
1:07:18
You
1:07:19
were
1:07:19
like,
1:07:19
that's
1:07:20
it?
1:07:20
No,
1:07:20
it
1:07:21
wasn't
1:07:21
one
1:07:21
day.
1:07:22
It
1:07:22
was
1:07:23
years
1:07:23
of,
1:07:24
you
1:07:24
know,
1:07:24
taking
1:07:25
breaks
1:07:25
and
1:07:26
like,
1:07:26
okay,
1:07:27
I'm
1:07:27
gonna
1:07:27
do
1:07:27
like
1:07:28
this
1:07:28
challenge
1:07:29
and
1:07:29
then
1:07:30
that
1:07:30
challenge.
1:07:31
And
1:07:31
you
1:07:31
know,
1:07:31
I
1:07:31
go
1:07:31
three
1:07:32
months
1:07:32
and
1:07:32
then
1:07:33
have,
1:07:33
you
1:07:33
know,
1:07:34
so
1:07:34
it,
1:07:35
it
1:07:35
was
1:07:36
years
1:07:36
of
1:07:36
really
1:07:37
just
1:07:38
trying
1:07:38
and
1:07:39
I
1:07:40
don't
1:07:40
even
1:07:40
want
1:07:40
to
1:07:40
say
1:07:40
failing.
1:07:41
Just
1:07:41
like
1:07:42
going
1:07:42
back
1:07:42
and
1:07:42
forth
1:07:43
like,
1:07:43
oh,
1:07:43
this,
1:07:44
I
1:07:44
cannot
1:07:44
do
1:07:45
this
1:07:45
anymore.
1:07:45
It
1:07:45
drives
1:07:46
me,
1:07:46
you
1:07:47
know,
1:07:47
crazy
1:07:48
how
1:07:48
bad,
1:07:48
how
1:07:49
bad
1:07:49
I
1:07:49
feel.
1:07:50
So,
1:07:51
no,
1:07:51
it
1:07:51
wasn't
1:07:51
like
1:07:51
just
1:07:52
one
1:07:52
day,
1:07:52
but
1:07:53
I
1:07:53
definitely
1:07:54
did
1:07:54
a
1:07:54
lot
1:07:55
of,
1:07:55
you
1:07:55
know,
1:07:55
21
1:07:56
day
1:07:56
reset
1:07:57
things
1:07:57
and
1:07:58
dry
1:07:58
January.
1:08:01
And
1:08:02
then
1:08:02
I
1:08:02
realized
1:08:03
how
1:08:03
good
1:08:03
I
1:08:03
felt.
1:08:04
You
1:08:04
know,
1:08:04
like
1:08:05
when
1:08:05
I
1:08:05
would
1:08:05
do
1:08:05
those,
1:08:06
I'm
1:08:06
like,
1:08:06
oh
1:08:06
my
1:08:06
gosh,
1:08:07
you
1:08:08
know,
1:08:08
the
1:08:08
brain
1:08:08
fog
1:08:09
kind
1:08:09
of
1:08:09
goes
1:08:09
away.
1:08:10
And
1:08:10
I
1:08:10
always
1:08:10
say,
1:08:11
and
1:08:11
this
1:08:11
is
1:08:11
the
1:08:11
same
1:08:11
with
1:08:12
food,
1:08:12
with
1:08:13
getting
1:08:13
on
1:08:13
a
1:08:13
healthy
1:08:14
journey
1:08:14
too,
1:08:14
that
1:08:15
you
1:08:15
don't
1:08:16
realize
1:08:16
how
1:08:16
good
1:08:17
you
1:08:17
can
1:08:17
feel
1:08:18
until
1:08:18
you
1:08:19
start
1:08:19
feeling
1:08:19
good.
1:08:19
I
1:08:20
have
1:08:20
a
1:08:20
lot
1:08:20
of,
1:08:20
you
1:08:21
know,
1:08:21
people
1:08:22
that
1:08:22
will
1:08:22
tell
1:08:22
me,
1:08:23
oh,
1:08:23
my
1:08:23
gosh,
1:08:23
so
1:08:24
this
1:08:24
is
1:08:24
what
1:08:24
it's
1:08:24
like
1:08:25
to
1:08:25
wake
1:08:25
up
1:08:25
with
1:08:26
energy
1:08:26
and
1:08:26
to
1:08:27
be
1:08:27
in
1:08:27
a
1:08:27
good
1:08:28
mood
1:08:28
and,
1:08:29
you
1:08:29
know,
1:08:29
like,
1:08:30
you
1:08:30
don't
1:08:30
realize
1:08:31
how
1:08:31
bad
1:08:32
you
1:08:32
had
1:08:32
it
1:08:32
until
1:08:33
you
1:08:33
start
1:08:33
having
1:08:33
it
1:08:34
really
1:08:34
good.
1:08:35
Yes.
1:08:35
Well,
1:08:36
and
1:08:36
I
1:08:36
think
1:08:36
it's
1:08:36
like
1:08:37
there's
1:08:37
so
1:08:37
many
1:08:38
parts
1:08:38
to
1:08:38
the
1:08:38
puzzle,
1:08:39
too.
1:08:39
In
1:08:39
midlife.
1:08:40
It's
1:08:40
like,
1:08:40
it's
1:08:41
not
1:08:41
just
1:08:41
nutrition,
1:08:42
it's
1:08:42
not
1:08:43
just
1:08:43
strength
1:08:43
training.
1:08:44
It's
1:08:44
not
1:08:45
just
1:08:45
sleep,
1:08:45
but
1:08:46
it
1:08:46
is,
1:08:46
like,
1:08:46
all
1:08:46
of
1:08:47
those
1:08:47
things.
1:08:47
It's
1:08:48
also,
1:08:48
like,
1:08:48
controlling
1:08:49
your
1:08:49
stress
1:08:50
and,
1:08:50
like,
1:08:51
learning
1:08:51
to
1:08:52
take
1:08:52
time
1:08:52
for
1:08:52
yourself
1:08:53
and
1:08:53
not
1:08:53
feel
1:08:54
guilty
1:08:54
about
1:08:54
it.
1:08:55
Like,
1:08:55
take
1:08:56
time
1:08:56
away
1:08:56
from
1:08:57
your
1:08:57
family,
1:08:57
from
1:08:57
your
1:08:58
friends,
1:08:58
from,
1:08:59
you
1:08:59
know,
1:08:59
and
1:08:59
just
1:09:00
have
1:09:00
time
1:09:00
for
1:09:00
yourself.
1:09:01
It's
1:09:01
like
1:09:01
there's
1:09:01
so
1:09:02
many
1:09:02
people
1:09:02
parts.
1:09:02
It's
1:09:03
so
1:09:03
intricate.
1:09:04
Like,
1:09:04
all
1:09:04
these
1:09:05
things
1:09:05
that
1:09:05
we
1:09:05
need
1:09:06
to
1:09:06
do
1:09:06
now
1:09:07
to
1:09:07
stay
1:09:08
healthy
1:09:08
and
1:09:08
to
1:09:08
stay
1:09:09
feeling
1:09:09
good.
1:09:10
Yeah.
1:09:11
And,
1:09:11
you
1:09:11
know,
1:09:12
sometimes
1:09:12
people
1:09:12
will
1:09:13
get
1:09:13
overwhelmed
1:09:14
with
1:09:14
that.
1:09:14
Like,
1:09:15
oh,
1:09:16
my
1:09:16
gosh,
1:09:16
there's
1:09:16
just
1:09:16
so
1:09:17
much.
1:09:17
I
1:09:17
don't
1:09:18
know
1:09:18
where
1:09:18
to
1:09:18
start
1:09:19
or
1:09:19
I
1:09:19
don't
1:09:20
know
1:09:20
what
1:09:20
I
1:09:21
should
1:09:21
prioritize.
1:09:22
And
1:09:23
I
1:09:24
always
1:09:24
like
1:09:24
to
1:09:24
have
1:09:25
it
1:09:25
stack
1:09:25
things
1:09:26
so
1:09:26
you
1:09:27
don't
1:09:27
have
1:09:27
to
1:09:27
do
1:09:27
it
1:09:27
all.
1:09:28
All
1:09:28
but
1:09:28
pick
1:09:29
one
1:09:29
or
1:09:29
two
1:09:29
things
1:09:30
right
1:09:30
now
1:09:30
that
1:09:31
you
1:09:31
want
1:09:31
to
1:09:31
work
1:09:31
on
1:09:32
and
1:09:32
add
1:09:32
it
1:09:32
to
1:09:33
something
1:09:33
that
1:09:33
you're
1:09:33
already
1:09:34
doing.
1:09:35
So
1:09:35
if
1:09:36
you
1:09:36
are,
1:09:36
you
1:09:37
know,
1:09:37
already
1:09:38
brushing
1:09:39
your
1:09:39
teeth,
1:09:40
you
1:09:40
know,
1:09:40
maybe
1:09:41
right
1:09:41
after
1:09:41
you
1:09:41
brush
1:09:42
your
1:09:42
teeth,
1:09:42
you
1:09:43
stand
1:09:43
in
1:09:43
front
1:09:43
of
1:09:43
the
1:09:44
mirror
1:09:44
and
1:09:44
you
1:09:44
do,
1:09:44
you
1:09:44
know,
1:09:45
some
1:09:45
deep
1:09:45
breathing
1:09:45
or,
1:09:46
you
1:09:46
know,
1:09:46
that's
1:09:46
just
1:09:46
an
1:09:46
example.
1:09:47
Whatever.
1:09:48
Maybe
1:09:48
when,
1:09:49
you
1:09:49
know,
1:09:49
maybe
1:09:50
you.
1:09:50
You
1:09:51
always
1:09:51
take
1:09:51
a
1:09:51
walk,
1:09:52
and
1:09:53
so
1:09:53
you
1:09:53
do
1:09:53
some.
1:09:54
Some
1:09:54
meditation
1:09:55
while
1:09:55
you're
1:09:55
walking.
1:09:56
Just,
1:09:56
like,
1:09:56
add
1:09:56
it
1:09:56
to
1:09:57
something
1:09:57
that
1:09:57
you're
1:09:57
already
1:09:58
doing
1:09:59
so
1:09:59
that
1:09:59
it
1:10:00
doesn't
1:10:00
feel
1:10:00
like,
1:10:00
oh,
1:10:01
I
1:10:01
gotta
1:10:01
do
1:10:01
this,
1:10:02
like,
1:10:02
one
1:10:02
more
1:10:02
thing.
1:10:03
But
1:10:03
also
1:10:05
when
1:10:05
you're
1:10:05
doing
1:10:06
it
1:10:06
for
1:10:07
feeling
1:10:08
good,
1:10:08
rather
1:10:09
than
1:10:09
thinking,
1:10:10
this
1:10:10
is
1:10:10
something
1:10:11
I
1:10:11
should
1:10:11
be
1:10:11
doing,
1:10:12
like,
1:10:12
you're
1:10:12
feeling
1:10:13
like,
1:10:13
you
1:10:14
know,
1:10:14
I'm
1:10:14
supposed
1:10:15
to
1:10:15
be
1:10:15
doing
1:10:15
this
1:10:16
instead.
1:10:17
Think
1:10:17
of
1:10:17
it
1:10:17
as
1:10:18
these
1:10:18
things
1:10:19
make
1:10:19
me
1:10:19
feel
1:10:20
good.
1:10:20
You
1:10:20
know,
1:10:21
I
1:10:21
don't
1:10:21
work
1:10:21
out
1:10:22
because
1:10:22
I
1:10:22
feel
1:10:23
like
1:10:23
I
1:10:23
have
1:10:23
to.
1:10:24
I
1:10:24
do
1:10:25
it
1:10:25
because
1:10:25
I
1:10:26
know
1:10:26
it
1:10:26
makes
1:10:26
me
1:10:26
feel
1:10:27
good
1:10:27
and
1:10:27
I
1:10:28
want
1:10:28
that
1:10:28
feeling.
1:10:29
So
1:10:30
think
1:10:30
about
1:10:31
the
1:10:31
things
1:10:31
that
1:10:31
are
1:10:31
gonna
1:10:32
make
1:10:32
you
1:10:32
feel
1:10:32
good.
1:10:33
Yeah,
1:10:33
when
1:10:33
you
1:10:33
feel
1:10:33
good,
1:10:34
that
1:10:34
is
1:10:34
addictive.
1:10:35
Like,
1:10:35
you.
1:10:35
Like,
1:10:36
you
1:10:36
want
1:10:36
that.
1:10:37
You
1:10:37
know,
1:10:37
you
1:10:37
want
1:10:37
that
1:10:37
in
1:10:38
your
1:10:38
life,
1:10:38
and
1:10:39
it's.
1:10:39
It
1:10:39
really
1:10:40
is
1:10:40
so
1:10:40
important.
1:10:40
And
1:10:41
like,
1:10:41
you're
1:10:41
saying
1:10:41
you
1:10:42
can
1:10:42
find
1:10:42
it
1:10:42
in
1:10:42
all
1:10:43
different
1:10:43
ways.
1:10:43
Like,
1:10:44
for
1:10:44
me,
1:10:45
for
1:10:45
example,
1:10:45
I
1:10:45
downloaded
1:10:46
the
1:10:46
Calm
1:10:46
app,
1:10:47
and
1:10:47
I
1:10:47
love
1:10:47
it
1:10:47
because
1:10:48
at
1:10:48
night,
1:10:49
if
1:10:49
I
1:10:49
want
1:10:49
to
1:10:49
just
1:10:50
do
1:10:50
like
1:10:50
a
1:10:50
Short,
1:10:50
even
1:10:51
meditation.
1:10:51
Like,
1:10:52
that's
1:10:52
even
1:10:52
a
1:10:52
time
1:10:53
when
1:10:53
you
1:10:53
can
1:10:53
do
1:10:53
meditation
1:10:54
is
1:10:54
when
1:10:54
you're
1:10:54
trying
1:10:55
to,
1:10:55
like,
1:10:55
fall
1:10:56
asleep,
1:10:56
you
1:10:56
know,
1:10:57
because
1:10:57
you're
1:10:57
already
1:10:57
trying
1:10:58
to
1:10:58
fall
1:10:58
asleep.
1:10:58
So
1:10:59
why
1:10:59
not
1:10:59
do
1:10:59
a
1:10:59
little
1:11:00
meditation
1:11:01
with
1:11:01
that?
1:11:01
It
1:11:02
doesn't
1:11:02
have
1:11:02
to
1:11:02
be
1:11:03
difficult,
1:11:04
you
1:11:04
know,
1:11:04
it
1:11:05
can
1:11:05
just
1:11:05
be
1:11:05
like,
1:11:06
you're
1:11:06
saying,
1:11:06
doing
1:11:07
something
1:11:07
where
1:11:07
you're
1:11:07
already
1:11:08
doing
1:11:08
an
1:11:09
activity
1:11:09
where
1:11:10
they
1:11:10
can
1:11:10
kind
1:11:10
of
1:11:10
dovetail
1:11:11
together.
1:11:12
Yes,
1:11:12
exactly.
1:11:13
And
1:11:13
you
1:11:14
can
1:11:14
build
1:11:14
from
1:11:15
there.
1:11:15
You
1:11:15
can
1:11:15
build,
1:11:16
you
1:11:16
know,
1:11:17
your
1:11:17
habits.
1:11:18
So
1:11:18
it's
1:11:18
important,
1:11:19
important
1:11:19
to
1:11:19
get
1:11:19
habits
1:11:19
in
1:11:20
place
1:11:20
so
1:11:20
that
1:11:20
you
1:11:20
can
1:11:20
be
1:11:21
consistent
1:11:21
and
1:11:21
then
1:11:22
you
1:11:22
can
1:11:22
build
1:11:22
from
1:11:22
there.
1:11:23
You
1:11:23
know,
1:11:23
maybe
1:11:24
you,
1:11:25
for
1:11:25
example,
1:11:25
like,
1:11:25
I
1:11:26
have
1:11:26
a
1:11:26
sauna
1:11:27
that
1:11:27
I
1:11:27
love.
1:11:27
I
1:11:27
love
1:11:28
getting
1:11:28
in
1:11:28
my
1:11:28
sauna.
1:11:29
Have
1:11:29
I
1:11:29
always
1:11:29
had
1:11:29
a
1:11:30
sauna?
1:11:30
No,
1:11:31
but
1:11:31
I.
1:11:31
You
1:11:32
know
1:11:32
that
1:11:32
after
1:11:33
years
1:11:33
of
1:11:34
being
1:11:34
healthy
1:11:34
and
1:11:34
of
1:11:35
hearing
1:11:35
of
1:11:35
the
1:11:35
benefits
1:11:36
of
1:11:36
sauna,
1:11:36
we.
1:11:37
I
1:11:37
got
1:11:37
a
1:11:37
sauna,
1:11:38
and
1:11:39
now
1:11:39
I
1:11:39
add
1:11:39
it
1:11:39
on
1:11:40
to
1:11:40
my
1:11:41
workout.
1:11:41
So
1:11:42
I
1:11:42
work
1:11:42
out
1:11:42
and
1:11:43
then
1:11:43
I
1:11:43
get
1:11:43
in
1:11:43
the
1:11:43
sauna.
1:11:44
Like,
1:11:44
it's
1:11:44
just.
1:11:45
You
1:11:45
can.
1:11:45
You
1:11:45
can
1:11:46
build
1:11:46
onto
1:11:47
those
1:11:47
habits
1:11:47
that
1:11:48
you
1:11:48
already
1:11:48
have
1:11:48
as
1:11:49
you
1:11:49
go
1:11:49
along.
1:11:50
Don't
1:11:50
feel
1:11:50
like
1:11:50
you
1:11:50
have
1:11:51
to
1:11:51
start
1:11:51
out
1:11:52
doing
1:11:52
it
1:11:52
all,
1:11:53
you
1:11:53
know,
1:11:53
doing
1:11:54
all
1:11:54
the
1:11:54
things.
1:11:55
Yeah,
1:11:55
no,
1:11:56
absolutely.
1:11:57
Okay.
1:11:57
So
1:11:57
here
1:11:58
we
1:11:58
are
1:11:58
talking
1:11:58
about
1:11:59
habits,
1:11:59
right?
1:12:00
So
1:12:01
for
1:12:01
the
1:12:01
women
1:12:02
listening
1:12:03
in
1:12:03
the
1:12:03
next
1:12:04
30
1:12:04
days,
1:12:04
what
1:12:05
are,
1:12:05
like,
1:12:05
three
1:12:06
of
1:12:06
the
1:12:06
most
1:12:07
effective
1:12:08
things
1:12:09
that
1:12:10
we
1:12:10
can
1:12:10
be
1:12:10
doing
1:12:11
in
1:12:11
midlife
1:12:11
to
1:12:12
really
1:12:12
feel
1:12:13
better,
1:12:13
to
1:12:14
see
1:12:14
results,
1:12:14
you
1:12:15
know,
1:12:15
because
1:12:15
we
1:12:15
do
1:12:16
want
1:12:16
to
1:12:16
see
1:12:16
results,
1:12:16
too,
1:12:17
and
1:12:18
just,
1:12:18
you
1:12:18
know,
1:12:18
put
1:12:19
us
1:12:19
in
1:12:19
a
1:12:19
good
1:12:20
headspace
1:12:21
for
1:12:21
going
1:12:21
forward.
1:12:23
Yeah,
1:12:23
I
1:12:24
would.
1:12:24
The
1:12:25
three
1:12:25
things
1:12:25
I
1:12:25
would
1:12:25
look
1:12:25
at
1:12:26
are,
1:12:26
number
1:12:27
one,
1:12:27
with
1:12:27
nutrition,
1:12:28
I
1:12:28
would
1:12:28
start
1:12:28
with
1:12:29
whole
1:12:30
whole
1:12:30
foods
1:12:31
and
1:12:31
protein
1:12:32
forward.
1:12:33
If
1:12:34
you're
1:12:34
getting
1:12:34
those
1:12:34
whole
1:12:35
foods
1:12:35
and
1:12:35
you're
1:12:36
making
1:12:36
sure
1:12:36
there's
1:12:36
protein
1:12:37
included
1:12:37
in
1:12:37
that,
1:12:37
you're
1:12:38
going
1:12:38
to
1:12:38
feel
1:12:38
really
1:12:39
good.
1:12:40
Strength
1:12:41
training,
1:12:42
so
1:12:42
important,
1:12:43
even
1:12:43
if
1:12:43
it's
1:12:43
just
1:12:43
a
1:12:44
couple
1:12:44
days
1:12:44
a
1:12:44
week,
1:12:46
I
1:12:46
would
1:12:47
say
1:12:48
walking
1:12:48
is
1:12:48
also
1:12:49
very
1:12:49
important.
1:12:50
But
1:12:50
we'll
1:12:50
go
1:12:50
with
1:12:51
strength
1:12:51
training
1:12:52
and
1:12:52
then
1:12:54
just
1:12:55
making
1:12:55
sure
1:12:56
that
1:12:56
you
1:12:56
are
1:12:56
caring
1:12:57
for
1:12:57
your
1:12:57
nervous
1:12:58
system.
1:12:58
So
1:12:59
we
1:12:59
want
1:12:59
our
1:13:00
bodies
1:13:00
to
1:13:00
feel
1:13:00
safe.
1:13:01
We
1:13:01
don't
1:13:02
want
1:13:02
to
1:13:02
be
1:13:02
in
1:13:02
this
1:13:03
fight
1:13:03
or
1:13:03
flight.
1:13:04
We
1:13:04
don't
1:13:04
want
1:13:05
to
1:13:05
be
1:13:05
chasing,
1:13:06
you
1:13:06
know,
1:13:06
all
1:13:06
these
1:13:06
things.
1:13:07
We
1:13:07
want
1:13:08
to
1:13:08
feel
1:13:08
calm.
1:13:09
And
1:13:10
I
1:13:10
know
1:13:11
it's
1:13:11
not
1:13:11
easy.
1:13:12
It's
1:13:13
definitely
1:13:13
something
1:13:14
that
1:13:14
I've
1:13:14
been
1:13:14
working
1:13:15
on
1:13:15
myself.
1:13:16
Then
1:13:16
there's
1:13:17
many
1:13:17
different
1:13:18
ways
1:13:18
that
1:13:18
you
1:13:18
can
1:13:18
do
1:13:19
that.
1:13:19
Like
1:13:19
you
1:13:19
said,
1:13:19
you
1:13:19
have
1:13:20
the
1:13:20
calm
1:13:20
app.
1:13:20
Or
1:13:21
maybe
1:13:21
it's
1:13:21
just
1:13:22
getting
1:13:22
that
1:13:23
morning
1:13:23
sunlight,
1:13:24
or
1:13:24
maybe
1:13:24
it's
1:13:25
doing
1:13:25
some
1:13:26
meditation
1:13:26
or
1:13:27
deep
1:13:27
breathing
1:13:27
or
1:13:27
maybe
1:13:28
just
1:13:28
a
1:13:28
walk.
1:13:28
Outside
1:13:29
in
1:13:29
nature
1:13:29
with
1:13:29
the
1:13:30
no
1:13:30
podcasts
1:13:30
on,
1:13:31
you
1:13:31
know,
1:13:31
just
1:13:31
like
1:13:32
taking,
1:13:33
just
1:13:33
maybe
1:13:34
doing
1:13:34
one
1:13:34
thing
1:13:35
for
1:13:35
your
1:13:35
nervous
1:13:36
system.
1:13:37
Or
1:13:37
maybe
1:13:37
it's
1:13:38
just
1:13:38
saying
1:13:38
no
1:13:39
to
1:13:39
more
1:13:40
to
1:13:40
more
1:13:41
activities
1:13:41
and
1:13:42
more
1:13:42
scheduling
1:13:43
and
1:13:43
all
1:13:44
of
1:13:44
that.
1:13:44
So
1:13:44
I
1:13:45
don't
1:13:45
know
1:13:45
about
1:13:45
you,
1:13:45
but.
1:13:45
I
1:13:46
get
1:13:46
so
1:13:46
excited
1:13:46
when
1:13:47
plans
1:13:47
cancel.
1:13:47
I'm
1:13:48
like,
1:13:48
oh
1:13:49
my
1:13:49
God.
1:13:50
Yeah,
1:13:51
there
1:13:51
was
1:13:51
a,
1:13:52
there
1:13:52
was
1:13:52
a
1:13:52
meme
1:13:53
I
1:13:53
think
1:13:53
I
1:13:53
saw
1:13:53
that
1:13:54
was
1:13:54
like,
1:13:54
don't,
1:13:55
don't
1:13:56
be
1:13:57
sad
1:13:57
about
1:13:57
canceling
1:13:58
plans
1:13:58
with
1:13:58
me
1:13:59
because
1:13:59
I'll
1:13:59
be
1:13:59
back
1:13:59
in
1:14:00
my
1:14:00
pajamas
1:14:00
within
1:14:01
five
1:14:01
minutes
1:14:01
of
1:14:01
your
1:14:02
text.
1:14:04
Totally.
1:14:05
I
1:14:05
know
1:14:05
there
1:14:05
is
1:14:06
something.
1:14:06
Why
1:14:06
do
1:14:06
I
1:14:06
know
1:14:07
all
1:14:07
of
1:14:07
a
1:14:07
sudden
1:14:07
in
1:14:07
midlife?
1:14:08
I
1:14:08
mean,
1:14:08
that's
1:14:09
like
1:14:09
the
1:14:09
thing.
1:14:09
I'm
1:14:10
like,
1:14:10
oh,
1:14:10
yes,
1:14:10
plants
1:14:11
canceled.
1:14:11
Yes,
1:14:13
I
1:14:14
know,
1:14:16
I
1:14:16
know.
1:14:17
Oh,
1:14:18
and
1:14:18
so
1:14:19
those
1:14:19
are
1:14:19
kind
1:14:19
of
1:14:19
the
1:14:20
top
1:14:20
three
1:14:20
things
1:14:21
you
1:14:21
would
1:14:22
do.
1:14:22
I
1:14:22
think
1:14:22
our
1:14:22
nervous
1:14:23
system,
1:14:23
like
1:14:23
you're
1:14:23
saying,
1:14:24
like
1:14:24
we
1:14:25
have
1:14:25
to
1:14:25
pay
1:14:25
attention
1:14:26
to
1:14:26
that,
1:14:26
especially
1:14:27
now
1:14:27
because
1:14:27
our
1:14:28
nervous
1:14:28
systems
1:14:28
are
1:14:28
fried
1:14:29
in
1:14:29
midlife,
1:14:30
you
1:14:30
know?
1:14:31
Yeah,
1:14:32
fried.
1:14:32
And
1:14:33
that's
1:14:33
something
1:14:34
that
1:14:34
people
1:14:35
don't
1:14:35
always
1:14:36
pay
1:14:36
attention
1:14:37
to.
1:14:37
So
1:14:37
I
1:14:37
think
1:14:38
it's
1:14:38
worth
1:14:38
drawing,
1:14:39
drawing
1:14:39
a
1:14:39
little
1:14:40
attention
1:14:40
to
1:14:40
it.
1:14:41
You
1:14:41
know,
1:14:42
it's
1:14:42
going
1:14:42
to
1:14:42
help
1:14:42
your
1:14:42
sleep,
1:14:43
it's
1:14:43
going
1:14:43
to
1:14:43
help
1:14:43
your
1:14:44
mood.
1:14:44
It's
1:14:44
actually
1:14:45
going
1:14:45
to
1:14:45
help
1:14:45
your
1:14:45
fat
1:14:46
loss.
1:14:46
It's
1:14:46
going
1:14:47
to
1:14:47
help,
1:14:48
you
1:14:48
know,
1:14:48
all,
1:14:48
all
1:14:49
of
1:14:49
these
1:14:49
things
1:14:49
that
1:14:49
we've
1:14:50
talked
1:14:50
about
1:14:50
today.
1:14:50
If
1:14:51
you
1:14:51
can
1:14:51
feel
1:14:53
more
1:14:53
calm,
1:14:53
safe
1:14:54
in
1:14:54
your
1:14:54
body,
1:14:55
not
1:14:56
pressure,
1:14:56
you
1:14:57
don't
1:14:57
feel
1:14:57
pressure
1:14:58
or,
1:15:00
you
1:15:00
know,
1:15:00
your
1:15:00
body's
1:15:01
gonna
1:15:01
relax
1:15:02
and
1:15:02
it's
1:15:02
gonna
1:15:03
do
1:15:03
what
1:15:03
it's,
1:15:03
it's
1:15:04
really
1:15:04
designed
1:15:05
to
1:15:05
do.
1:15:06
Yeah.
1:15:06
We
1:15:06
must
1:15:06
reset
1:15:07
our
1:15:07
nervous
1:15:07
systems.
1:15:08
I
1:15:08
mean,
1:15:08
that's
1:15:08
like
1:15:09
imperative.
1:15:10
You
1:15:10
know,
1:15:11
it's
1:15:11
just
1:15:11
as
1:15:11
important,
1:15:11
I
1:15:12
think,
1:15:12
as
1:15:12
like
1:15:13
sleep
1:15:13
and
1:15:13
recovery.
1:15:14
You
1:15:14
know,
1:15:14
I
1:15:14
mean,
1:15:15
we've
1:15:15
got
1:15:15
to.
1:15:16
Right.
1:15:16
If
1:15:17
we
1:15:17
want
1:15:17
all
1:15:17
these
1:15:18
things
1:15:18
to
1:15:18
kind
1:15:18
of
1:15:19
work
1:15:19
together
1:15:19
and
1:15:20
really
1:15:20
be
1:15:21
effective.
1:15:22
I
1:15:22
mean,
1:15:22
you
1:15:22
have
1:15:22
to
1:15:23
kind
1:15:23
of
1:15:23
do
1:15:23
a
1:15:23
little
1:15:23
bit
1:15:24
of
1:15:24
all
1:15:24
of
1:15:24
it.
1:15:25
Yeah,
1:15:25
I
1:15:25
agree.
1:15:26
It's
1:15:27
not
1:15:27
something
1:15:27
that
1:15:27
I,
1:15:28
I
1:15:28
used
1:15:28
to,
1:15:29
to
1:15:29
think
1:15:29
about,
1:15:30
but
1:15:30
especially
1:15:31
in
1:15:31
midlife,
1:15:32
I
1:15:32
think
1:15:32
just
1:15:33
with
1:15:33
all
1:15:34
the
1:15:34
stressors
1:15:35
and,
1:15:35
and
1:15:35
the
1:15:36
lives
1:15:36
that
1:15:36
we,
1:15:37
the
1:15:37
lives
1:15:37
that
1:15:37
we
1:15:37
lead
1:15:38
now
1:15:39
that
1:15:39
are
1:15:40
just
1:15:40
so
1:15:40
over
1:15:41
scheduled
1:15:41
and
1:15:41
busy
1:15:42
and,
1:15:43
and
1:15:44
the
1:15:44
hormones
1:15:44
that
1:15:44
are
1:15:44
going
1:15:45
crazy,
1:15:45
we
1:15:45
really,
1:15:46
we
1:15:46
have
1:15:46
to
1:15:46
nourish
1:15:47
again.
1:15:47
Nourish
1:15:48
our
1:15:48
nervous
1:15:48
system
1:15:49
too.
1:15:49
Just
1:15:51
taking
1:15:51
that
1:15:51
time.
1:15:52
It
1:15:52
doesn't
1:15:52
have
1:15:52
to
1:15:52
be
1:15:52
a
1:15:53
lot
1:15:53
of
1:15:53
time.
1:15:53
It's
1:15:53
just
1:15:54
a
1:15:54
little
1:15:54
bit
1:15:54
of
1:15:55
a
1:15:55
focus
1:15:55
on
1:15:55
that.
1:15:56
Just
1:15:56
prioritizing
1:15:57
yourself
1:15:58
for
1:15:58
a
1:15:58
minute.
1:15:58
Like
1:15:58
that's
1:15:59
huge.
1:15:59
That's
1:16:00
huge.
1:16:01
Okay,
1:16:02
so
1:16:02
what
1:16:02
advice
1:16:03
would
1:16:03
you
1:16:03
give
1:16:03
your
1:16:04
25
1:16:04
year
1:16:04
old
1:16:05
self.
1:16:07
I
1:16:07
would
1:16:08
say
1:16:08
not
1:16:09
to
1:16:09
get
1:16:09
caught
1:16:09
up
1:16:10
in
1:16:10
skinny
1:16:10
culture
1:16:11
because
1:16:12
skinny
1:16:13
culture
1:16:14
is
1:16:15
just,
1:16:16
it's
1:16:17
not
1:16:17
healthy.
1:16:18
It's
1:16:19
not
1:16:19
going
1:16:20
to,
1:16:21
it's
1:16:22
not
1:16:22
going
1:16:22
to
1:16:22
do
1:16:22
anything
1:16:23
for
1:16:23
you.
1:16:23
Now
1:16:23
I
1:16:24
know
1:16:24
we
1:16:24
all
1:16:24
want
1:16:24
to
1:16:25
lose
1:16:25
weight
1:16:25
and
1:16:25
there's
1:16:26
nothing
1:16:26
wrong
1:16:26
with
1:16:27
losing
1:16:27
weight.
1:16:27
There's
1:16:28
nothing
1:16:28
wrong
1:16:28
with
1:16:28
wanting
1:16:29
to
1:16:29
fit
1:16:29
into
1:16:29
your
1:16:29
clothes.
1:16:30
But
1:16:30
I
1:16:30
think
1:16:30
we've
1:16:30
kind
1:16:31
of
1:16:31
gone
1:16:33
the,
1:16:33
a
1:16:34
little
1:16:34
bit
1:16:34
too
1:16:34
far
1:16:35
with
1:16:35
that.
1:16:35
Sometimes
1:16:37
I
1:16:37
would
1:16:37
focus
1:16:38
on
1:16:39
getting
1:16:39
strong
1:16:40
and
1:16:40
nourishing
1:16:41
your
1:16:41
body
1:16:41
because
1:16:42
those
1:16:42
two
1:16:43
things
1:16:43
are,
1:16:45
they're
1:16:46
really
1:16:46
what
1:16:46
are
1:16:46
going
1:16:46
to
1:16:46
serve
1:16:47
you
1:16:47
long
1:16:47
term.
1:16:48
And
1:16:48
you
1:16:48
can
1:16:49
look
1:16:49
good
1:16:50
while
1:16:50
you're
1:16:50
doing
1:16:51
that
1:16:51
too.
1:16:51
So.
1:16:53
Fantastic.
1:16:54
Yes.
1:16:55
What
1:16:56
is
1:16:56
the
1:16:56
biggest
1:16:57
lesson
1:16:57
that
1:16:57
you
1:16:58
have
1:16:58
learned
1:16:58
in
1:16:58
midlife?
1:17:02
Oh,
1:17:02
I'm
1:17:02
learning
1:17:02
new
1:17:03
lessons
1:17:03
every
1:17:03
single
1:17:04
day.
1:17:05
Right?
1:17:06
Yeah.
1:17:07
Well,
1:17:07
you
1:17:08
know,
1:17:08
I
1:17:08
think
1:17:09
just
1:17:09
like
1:17:09
personally
1:17:10
that
1:17:11
it's,
1:17:12
it
1:17:12
is
1:17:13
okay
1:17:13
to
1:17:13
slow
1:17:13
down.
1:17:14
You
1:17:14
don't
1:17:14
have
1:17:14
to
1:17:15
be
1:17:15
hustling
1:17:16
all
1:17:16
the
1:17:16
time
1:17:16
and
1:17:16
you
1:17:17
can
1:17:17
still
1:17:18
lead
1:17:18
a
1:17:18
really
1:17:19
great
1:17:19
life.
1:17:19
You
1:17:20
can
1:17:20
still,
1:17:20
you
1:17:20
know,
1:17:21
being
1:17:21
present,
1:17:22
especially
1:17:22
in
1:17:23
this
1:17:23
world
1:17:23
of
1:17:24
social
1:17:24
media
1:17:25
and
1:17:25
all
1:17:25
the
1:17:25
distractions,
1:17:26
just
1:17:26
like,
1:17:27
like
1:17:27
slowing
1:17:27
down
1:17:28
and
1:17:28
being
1:17:28
present
1:17:28
with
1:17:29
my
1:17:29
family
1:17:29
because
1:17:30
these
1:17:31
days
1:17:31
are
1:17:31
going
1:17:31
so
1:17:32
fast.
1:17:32
Like
1:17:32
I
1:17:33
have
1:17:33
kids
1:17:33
in
1:17:33
college,
1:17:33
kids
1:17:34
in
1:17:34
high
1:17:34
school
1:17:35
and
1:17:35
the
1:17:36
days
1:17:36
are
1:17:36
flying
1:17:36
by
1:17:37
and
1:17:38
you
1:17:38
never
1:17:38
regret
1:17:40
slowing
1:17:40
down
1:17:40
and
1:17:41
being
1:17:41
present
1:17:42
with
1:17:42
the
1:17:42
people
1:17:43
who
1:17:43
are
1:17:43
right
1:17:43
in
1:17:43
front
1:17:43
of
1:17:43
you.
1:17:44
That's
1:17:44
true.
1:17:45
You,
1:17:45
and
1:17:45
you
1:17:45
know,
1:17:45
mortality
1:17:46
kind
1:17:46
of
1:17:46
comes
1:17:47
into
1:17:47
play
1:17:47
with
1:17:47
that
1:17:47
because
1:17:48
you
1:17:48
think
1:17:48
in
1:17:48
the
1:17:48
future
1:17:49
maybe
1:17:49
sometimes
1:17:50
and
1:17:50
say
1:17:51
when
1:17:51
you
1:17:51
look
1:17:51
back,
1:17:52
you're
1:17:52
not
1:17:52
going
1:17:52
to
1:17:53
regret
1:17:54
spending
1:17:55
more
1:17:55
time
1:17:55
with
1:17:55
the
1:17:56
people
1:17:56
that
1:17:56
you
1:17:56
love,
1:17:57
you
1:17:57
know,
1:17:57
and
1:17:57
quality
1:17:58
time,
1:17:58
that's
1:17:59
like
1:17:59
probably
1:17:59
one
1:18:00
of
1:18:00
the
1:18:00
biggest
1:18:00
regrets
1:18:01
when
1:18:01
you
1:18:01
get
1:18:01
that
1:18:01
far
1:18:02
anyway,
1:18:02
you
1:18:03
know,
1:18:03
and
1:18:03
I.
1:18:03
And
1:18:04
the
1:18:04
quality
1:18:04
time,
1:18:05
like
1:18:05
you
1:18:05
said,
1:18:06
like
1:18:06
not
1:18:06
time
1:18:07
and
1:18:07
I'll,
1:18:07
and
1:18:07
I'll
1:18:08
catch
1:18:08
myself,
1:18:08
my
1:18:08
kids
1:18:09
will
1:18:09
say
1:18:09
my
1:18:09
name
1:18:09
three
1:18:10
times
1:18:10
while
1:18:10
I'm
1:18:10
looking
1:18:11
down
1:18:11
at
1:18:11
my
1:18:11
phone
1:18:12
and
1:18:12
then
1:18:13
I'm
1:18:13
like,
1:18:13
oh,
1:18:14
sorry.
1:18:14
You
1:18:15
know,
1:18:16
so
1:18:17
really,
1:18:17
really
1:18:19
that
1:18:19
quality,
1:18:20
you
1:18:20
know,
1:18:20
over
1:18:20
a
1:18:20
quantity
1:18:21
even.
1:18:22
How
1:18:22
are
1:18:22
you
1:18:23
living
1:18:23
iconically
1:18:24
right
1:18:24
now?
1:18:26
Oh
1:18:26
my
1:18:27
gosh,
1:18:27
that's
1:18:28
a
1:18:28
good
1:18:28
question.
1:18:28
Well,
1:18:28
how
1:18:29
do
1:18:29
you
1:18:29
just
1:18:29
define
1:18:30
iconic?
1:18:31
You
1:18:32
know,
1:18:32
for
1:18:32
me,
1:18:33
for
1:18:33
me
1:18:33
personally,
1:18:34
I
1:18:34
feel
1:18:34
like
1:18:35
it's
1:18:35
living
1:18:36
as
1:18:36
authentically
1:18:38
you
1:18:38
as
1:18:39
possible.
1:18:40
Like
1:18:40
to
1:18:41
your
1:18:41
true,
1:18:41
like
1:18:42
being
1:18:43
purpose
1:18:44
who
1:18:45
you
1:18:45
are,
1:18:45
you
1:18:46
know,
1:18:46
and
1:18:46
not
1:18:46
denying
1:18:47
it.
1:18:47
I
1:18:47
think
1:18:48
that
1:18:48
that's
1:18:48
pretty,
1:18:49
pretty
1:18:49
iconic.
1:18:50
Yeah.
1:18:50
You
1:18:51
know.
1:18:51
Yeah.
1:18:51
And
1:18:52
I'm
1:18:52
trying,
1:18:52
I'm
1:18:53
trying.
1:18:53
Yeah,
1:18:54
I'm
1:18:54
trying
1:18:54
just
1:18:55
to
1:18:56
same
1:18:56
thing
1:18:56
I
1:18:57
am.
1:18:57
I'm
1:18:57
a
1:18:57
pretty
1:18:58
authentic
1:18:59
person
1:18:59
as
1:19:00
it
1:19:00
is,
1:19:00
but
1:19:01
I'm
1:19:01
trying
1:19:01
to
1:19:02
just
1:19:02
Lean
1:19:02
into,
1:19:03
like,
1:19:04
not
1:19:04
worrying
1:19:05
about
1:19:05
what
1:19:05
other
1:19:05
people
1:19:06
think
1:19:06
so
1:19:06
much
1:19:07
and
1:19:08
living,
1:19:09
you
1:19:10
know,
1:19:10
what.
1:19:11
What
1:19:11
I
1:19:11
feel
1:19:12
comfortable
1:19:12
with,
1:19:12
what
1:19:13
makes
1:19:13
me
1:19:13
feel
1:19:14
comfortable
1:19:14
in
1:19:15
everything
1:19:15
that
1:19:15
I
1:19:16
do.
1:19:16
So
1:19:16
I,
1:19:16
you
1:19:16
know,
1:19:17
I
1:19:17
know
1:19:17
that
1:19:17
I
1:19:17
don't
1:19:17
have
1:19:18
to
1:19:18
answer
1:19:18
to
1:19:18
anybody
1:19:19
else,
1:19:19
that
1:19:19
I'm
1:19:20
ultimately
1:19:20
responsible
1:19:21
for
1:19:21
me.
1:19:22
And
1:19:22
so,
1:19:23
you
1:19:23
know,
1:19:23
I'm
1:19:23
trying
1:19:24
to
1:19:24
live
1:19:24
a
1:19:25
somewhat
1:19:26
natural
1:19:26
lifestyle.
1:19:27
You
1:19:28
know,
1:19:28
I'm
1:19:29
very
1:19:30
non
1:19:30
toxic
1:19:31
at
1:19:31
my
1:19:31
house
1:19:32
and
1:19:32
I
1:19:32
still
1:19:32
color
1:19:33
my
1:19:33
hair.
1:19:33
Yes,
1:19:34
I
1:19:34
know
1:19:34
that's
1:19:34
toxic,
1:19:35
but
1:19:36
I
1:19:36
can't
1:19:37
give
1:19:37
up
1:19:37
the
1:19:37
dye
1:19:38
on
1:19:38
the
1:19:38
hair
1:19:38
yet.
1:19:39
But
1:19:39
I'm
1:19:40
trying
1:19:40
to
1:19:40
live,
1:19:41
you
1:19:41
know,
1:19:41
as
1:19:42
naturally
1:19:42
as
1:19:43
possible
1:19:43
with.
1:19:44
But
1:19:44
without
1:19:44
extremes.
1:19:46
And
1:19:47
that
1:19:47
just
1:19:47
feels
1:19:47
really
1:19:48
good
1:19:48
to
1:19:48
me
1:19:48
and
1:19:49
just
1:19:49
really
1:19:49
balanced.
1:19:50
So
1:19:50
I
1:19:50
guess
1:19:50
I'm
1:19:51
trying
1:19:51
to
1:19:51
be,
1:19:52
you
1:19:52
know,
1:19:53
natural
1:19:54
in
1:19:54
one
1:19:55
sense
1:19:55
without
1:19:56
going.
1:19:56
Going
1:19:57
too
1:19:57
crazy.
1:19:58
Well,
1:19:58
I
1:19:58
like
1:19:58
that
1:19:59
too,
1:19:59
because
1:19:59
I
1:19:59
do
1:20:00
think,
1:20:00
I
1:20:00
do
1:20:01
think
1:20:01
it's
1:20:01
a
1:20:02
scale.
1:20:02
It's
1:20:02
not
1:20:03
like,
1:20:03
all
1:20:03
or
1:20:03
nothing.
1:20:03
Like,
1:20:04
in
1:20:04
other
1:20:04
words,
1:20:05
yeah,
1:20:05
you
1:20:05
can
1:20:06
eat
1:20:06
organic
1:20:06
but
1:20:06
still
1:20:07
get,
1:20:07
you
1:20:07
know,
1:20:07
your
1:20:08
hair
1:20:08
highlighted
1:20:08
and,
1:20:09
like,
1:20:09
you
1:20:09
can
1:20:10
work
1:20:10
out,
1:20:10
but
1:20:10
still
1:20:10
maybe
1:20:11
enjoy
1:20:11
a
1:20:11
glass
1:20:11
of
1:20:12
wine.
1:20:12
Like,
1:20:12
I
1:20:13
think
1:20:13
that
1:20:13
it's
1:20:14
whatever's
1:20:14
right
1:20:15
for
1:20:15
you.
1:20:15
Yeah.
1:20:16
And
1:20:16
we're
1:20:16
not.
1:20:16
You
1:20:17
know,
1:20:17
I
1:20:17
don't
1:20:17
feel.
1:20:17
I
1:20:18
don't
1:20:18
want
1:20:18
to
1:20:18
feel
1:20:18
bad
1:20:19
about
1:20:19
any.
1:20:19
Any
1:20:20
of
1:20:20
it.
1:20:20
I
1:20:20
just
1:20:20
want
1:20:21
to,
1:20:21
you
1:20:21
know,
1:20:21
I
1:20:21
want
1:20:21
to
1:20:22
do
1:20:23
what
1:20:23
feels
1:20:23
good
1:20:24
to
1:20:24
me
1:20:24
and
1:20:25
I
1:20:25
can.
1:20:25
I
1:20:25
can
1:20:26
justify
1:20:26
to
1:20:27
myself
1:20:28
not
1:20:28
what
1:20:28
I
1:20:28
see
1:20:29
on
1:20:29
Instagram,
1:20:30
not
1:20:30
what,
1:20:30
you
1:20:31
know,
1:20:31
I
1:20:32
think
1:20:32
I
1:20:33
should
1:20:33
be
1:20:33
doing.
1:20:34
But
1:20:35
really,
1:20:35
what.
1:20:36
And,
1:20:36
And
1:20:36
I.
1:20:36
And
1:20:37
I
1:20:37
feel
1:20:37
like
1:20:37
we
1:20:37
all
1:20:38
should
1:20:38
be
1:20:38
doing.
1:20:38
I
1:20:38
think
1:20:39
in
1:20:39
your
1:20:39
40s,
1:20:40
like,
1:20:40
you
1:20:41
start
1:20:41
to
1:20:41
give
1:20:42
a
1:20:42
lot
1:20:42
fewer
1:20:43
craps
1:20:43
about
1:20:44
anything.
1:20:44
Yes,
1:20:45
yes,
1:20:45
yes,
1:20:46
exactly.
1:20:48
And
1:20:48
not
1:20:49
that
1:20:49
you
1:20:49
don't
1:20:49
care,
1:20:49
but
1:20:50
just.
1:20:51
I
1:20:52
think
1:20:52
it's
1:20:52
a
1:20:52
really.
1:20:52
Just
1:20:53
a.
1:20:53
I'm
1:20:54
almost.
1:20:54
I'm
1:20:54
almost
1:20:55
49,
1:20:55
so
1:20:56
I'm
1:20:56
almost
1:20:56
through
1:20:56
my
1:20:57
40s,
1:20:57
and
1:20:57
that's
1:20:58
been
1:20:58
what
1:20:58
I
1:20:58
have
1:20:59
really
1:21:00
grown
1:21:00
the
1:21:01
Most
1:21:01
in
1:21:01
my
1:21:02
40s
1:21:02
toward
1:21:03
is,
1:21:05
is
1:21:05
not
1:21:06
caring,
1:21:07
you
1:21:07
know,
1:21:07
what
1:21:07
other
1:21:07
people
1:21:08
think.
1:21:08
Really,
1:21:08
your
1:21:09
bandwidth
1:21:09
gets
1:21:10
so
1:21:10
much
1:21:10
shorter
1:21:10
for
1:21:11
that
1:21:11
kind
1:21:11
of
1:21:11
bs,
1:21:12
you
1:21:12
know,
1:21:12
it's
1:21:12
like
1:21:13
you
1:21:13
just
1:21:13
don't
1:21:14
have
1:21:14
the
1:21:14
energy,
1:21:15
the
1:21:15
time,
1:21:15
like,
1:21:16
the
1:21:16
care
1:21:17
to,
1:21:17
like,
1:21:17
be,
1:21:18
you
1:21:18
know,
1:21:18
as
1:21:19
conscious
1:21:20
of
1:21:20
that
1:21:20
stuff
1:21:20
as
1:21:21
you
1:21:21
did
1:21:21
when
1:21:21
you
1:21:21
were
1:21:21
younger,
1:21:22
you
1:21:22
know,
1:21:22
which
1:21:22
is
1:21:23
a
1:21:23
good
1:21:23
thing,
1:21:23
I
1:21:23
think.
1:21:24
Yeah,
1:21:24
I
1:21:24
do
1:21:25
too.
1:21:25
Yeah,
1:21:26
we
1:21:26
should
1:21:26
all
1:21:26
be.
1:21:26
I
1:21:27
think
1:21:27
we
1:21:27
need
1:21:27
more
1:21:27
authenticity
1:21:28
too.
1:21:29
I
1:21:29
think
1:21:29
we
1:21:29
just,
1:21:30
you
1:21:30
know,
1:21:31
we're
1:21:31
just.
1:21:31
Everybody's
1:21:32
tired
1:21:32
of
1:21:32
seeing,
1:21:33
like,
1:21:33
the
1:21:33
perfect
1:21:34
this
1:21:34
and
1:21:34
that
1:21:35
and
1:21:35
not
1:21:35
feeling
1:21:35
like
1:21:36
you
1:21:36
can
1:21:36
measure
1:21:36
up.
1:21:37
So
1:21:39
I
1:21:39
think
1:21:39
we,
1:21:40
you
1:21:40
know,
1:21:40
and
1:21:40
we
1:21:40
need
1:21:40
to
1:21:40
give
1:21:40
ourselves
1:21:41
grace
1:21:41
which
1:21:42
is
1:21:42
why,
1:21:42
you
1:21:42
know,
1:21:43
I
1:21:43
don't.
1:21:43
I
1:21:43
don't
1:21:43
look
1:21:44
to
1:21:44
be
1:21:44
perfect
1:21:44
either,
1:21:45
because
1:21:45
we
1:21:45
need
1:21:46
a
1:21:46
lot
1:21:46
of
1:21:46
grace
1:21:46
this
1:21:47
time
1:21:47
of
1:21:47
our
1:21:47
life.
1:21:48
We
1:21:48
all
1:21:48
have
1:21:49
good
1:21:49
days
1:21:49
and
1:21:50
shitty
1:21:50
days
1:21:50
and
1:21:51
ups
1:21:51
and
1:21:51
downs,
1:21:52
so
1:21:52
we
1:21:53
gotta
1:21:53
normalize
1:21:53
that,
1:21:54
you
1:21:54
know?
1:21:54
No,
1:21:54
nothing
1:21:55
is
1:21:55
perfect.
1:21:55
Nobody's
1:21:56
perfect.
1:21:56
And
1:21:56
you.
1:21:57
You
1:21:57
do
1:21:57
the
1:21:57
best
1:21:57
you
1:21:57
can.
1:21:58
And
1:21:58
we're
1:21:58
in
1:21:59
this
1:21:59
together,
1:21:59
too.
1:22:00
Like,
1:22:00
we.
1:22:00
We
1:22:01
gotta
1:22:01
stick
1:22:02
together.
1:22:02
You
1:22:02
have
1:22:03
a
1:22:03
great
1:22:03
community
1:22:03
here.
1:22:04
Like,
1:22:04
we've,
1:22:05
you
1:22:05
know.
1:22:06
Yeah.
1:22:06
It's
1:22:06
important
1:22:07
that
1:22:07
we
1:22:07
all
1:22:07
have
1:22:07
each
1:22:07
other
1:22:08
to
1:22:08
kind
1:22:08
of
1:22:09
laugh
1:22:09
about
1:22:09
the
1:22:10
things
1:22:10
that
1:22:10
we're
1:22:10
going
1:22:10
through,
1:22:11
you
1:22:11
know,
1:22:12
and
1:22:12
also,
1:22:12
you
1:22:13
know,
1:22:13
support
1:22:13
each
1:22:13
other
1:22:14
100%.
1:22:15
100%.
1:22:16
And
1:22:16
I'm
1:22:17
just
1:22:17
so
1:22:17
thrilled
1:22:18
that
1:22:18
you
1:22:18
joined
1:22:18
us
1:22:19
here
1:22:19
today
1:22:19
on
1:22:20
the
1:22:20
iconic
1:22:20
Midlife.
1:22:21
Thank
1:22:21
you
1:22:21
so
1:22:21
much,
1:22:22
Sarah.
1:22:23
It's
1:22:23
been
1:22:23
so,
1:22:24
so
1:22:24
eye
1:22:24
opening,
1:22:25
and
1:22:25
I
1:22:25
just,
1:22:25
I
1:22:25
love
1:22:26
all
1:22:26
your
1:22:26
tips,
1:22:26
and
1:22:27
I
1:22:27
always,
1:22:28
you
1:22:28
know,
1:22:28
like,
1:22:29
I
1:22:29
just
1:22:29
love
1:22:30
hearing
1:22:30
from
1:22:30
people
1:22:30
like
1:22:31
you
1:22:31
who
1:22:31
are
1:22:31
passionate
1:22:32
about
1:22:32
what
1:22:33
you
1:22:33
do.
1:22:33
So
1:22:34
thank
1:22:34
you.
1:22:34
Well,
1:22:35
thank
1:22:35
you
1:22:35
so
1:22:35
much.
1:22:36
And
1:22:36
can
1:22:37
you
1:22:37
tell
1:22:37
everybody
1:22:38
where
1:22:38
they
1:22:38
can
1:22:38
find
1:22:39
you?
1:22:40
Yes.
1:22:40
Well,
1:22:40
thank
1:22:41
you.
1:22:41
I'm
1:22:41
so
1:22:41
honored
1:22:42
to
1:22:42
be
1:22:42
on.
1:22:42
I
1:22:43
really
1:22:43
appreciate
1:22:44
you
1:22:44
asking
1:22:44
me.
1:22:45
Sarah
1:22:46
Preston,
1:22:47
Healthy
1:22:47
Living
1:22:48
on
1:22:48
Instagram.
1:22:48
So
1:22:49
S
1:22:49
A
1:22:49
R
1:22:49
A
1:22:51
Preston,
1:22:51
Healthy
1:22:52
Living
1:22:53
on
1:22:53
Instagram.
1:22:54
So
1:22:54
I'd
1:22:55
love
1:22:55
to
1:22:55
chat
1:22:55
with
1:22:56
people
1:22:56
and
1:22:57
really
1:22:58
create.
1:22:58
Create
1:22:59
a
1:22:59
community
1:22:59
of,
1:23:00
you
1:23:00
know,
1:23:01
people
1:23:01
who,
1:23:01
Who
1:23:02
I
1:23:02
can
1:23:02
chat
1:23:02
with
1:23:03
about
1:23:03
all
1:23:03
the.
1:23:04
All
1:23:04
the
1:23:04
fun
1:23:04
midlife
1:23:05
stuff
1:23:06
that's
1:23:06
so
1:23:06
exciting.
1:23:07
And
1:23:07
do
1:23:07
you
1:23:07
have
1:23:07
anything
1:23:07
coming
1:23:08
up
1:23:08
that
1:23:09
everybody
1:23:09
should
1:23:09
know
1:23:10
about?
1:23:11
So
1:23:12
every
1:23:13
month
1:23:13
I
1:23:13
run
1:23:14
a
1:23:14
fitness
1:23:15
and
1:23:15
nutrition
1:23:16
group,
1:23:17
so
1:23:17
you
1:23:17
can
1:23:17
find,
1:23:18
you
1:23:18
know,
1:23:18
information
1:23:18
about
1:23:19
that.
1:23:19
I
1:23:19
also
1:23:19
have
1:23:19
a
1:23:20
website,
1:23:20
Sarah
1:23:20
Preston,
1:23:21
Healthy
1:23:21
Living,
1:23:21
if
1:23:21
you
1:23:22
want
1:23:22
to
1:23:22
check
1:23:22
it
1:23:22
out
1:23:22
for,
1:23:22
like,
1:23:23
recipes
1:23:23
and
1:23:23
all
1:23:24
that
1:23:24
kind
1:23:24
of
1:23:24
stuff.
1:23:24
But
1:23:25
yeah,
1:23:26
I
1:23:27
run
1:23:27
a
1:23:27
group
1:23:27
for
1:23:28
learning
1:23:28
all
1:23:29
about
1:23:29
this.
1:23:30
These
1:23:30
things
1:23:30
that
1:23:31
I
1:23:31
talked
1:23:31
about
1:23:31
today,
1:23:32
whether
1:23:32
it's
1:23:32
macros
1:23:33
or
1:23:33
strength
1:23:34
training
1:23:34
with
1:23:34
hiit
1:23:35
that
1:23:35
you
1:23:36
can
1:23:36
do
1:23:36
at
1:23:36
home
1:23:37
or,
1:23:37
you
1:23:37
know,
1:23:37
some
1:23:38
of
1:23:38
the
1:23:38
cortisol
1:23:38
stuff
1:23:39
too.
1:23:39
So
1:23:40
very,
1:23:40
very
1:23:41
helpful.
1:23:41
And
1:23:43
definitely
1:23:43
go
1:23:44
follow
1:23:44
her
1:23:44
because
1:23:44
she's.
1:23:45
She's
1:23:45
so
1:23:45
knowledgeable
1:23:46
in
1:23:46
what
1:23:46
she
1:23:47
talks
1:23:47
about.
1:23:47
You
1:23:48
will
1:23:48
love
1:23:49
all
1:23:49
the
1:23:49
things,
1:23:49
and
1:23:49
they're
1:23:50
very
1:23:50
easy
1:23:51
to
1:23:51
kind
1:23:51
of
1:23:51
incorporate
1:23:52
into
1:23:52
your
1:23:52
life,
1:23:52
which
1:23:53
I
1:23:53
think
1:23:53
is
1:23:53
so
1:23:53
important
1:23:53
when
1:23:54
it
1:23:54
comes
1:23:54
to
1:23:54
these
1:23:54
kinds
1:23:55
of
1:23:55
things.
1:23:55
Yeah,
1:23:56
absolutely.
1:23:57
And
1:23:57
thank
1:23:57
you
1:23:57
to
1:23:57
the
1:23:58
audience
1:23:58
for
1:23:59
listening
1:23:59
and
1:23:59
watching.
1:24:00
I
1:24:00
so
1:24:01
appreciate
1:24:01
you.
1:24:02
And.
1:24:02
And
1:24:02
if
1:24:02
this
1:24:03
episode
1:24:03
or
1:24:04
the
1:24:04
show
1:24:04
resonates,
1:24:05
please
1:24:05
don't
1:24:05
forget
1:24:06
to
1:24:06
follow
1:24:07
or
1:24:07
subscribe
1:24:07
on
1:24:08
any
1:24:08
podcast
1:24:09
app
1:24:09
or
1:24:09
on
1:24:10
YouTube
1:24:10
and
1:24:11
rate
1:24:11
and
1:24:12
comment,
1:24:12
because
1:24:12
it
1:24:13
truly
1:24:13
helps
1:24:14
other
1:24:14
women
1:24:15
find
1:24:15
this
1:24:16
community.
1:24:16
And
1:24:17
it's
1:24:17
so
1:24:17
important
1:24:17
that
1:24:17
we
1:24:18
stick
1:24:18
together
1:24:18
like
1:24:19
you
1:24:19
were
1:24:19
saying
1:24:19
Sarah
1:24:20
and
1:24:20
just
1:24:21
really
1:24:21
band
1:24:21
together
1:24:22
and
1:24:22
share
1:24:22
all
1:24:22
of
1:24:23
our
1:24:23
knowledge
1:24:23
and
1:24:23
just
1:24:24
create
1:24:24
the
1:24:24
most
1:24:25
badass
1:24:26
midlife
1:24:27
community
1:24:27
possible
1:24:28
because
1:24:28
we
1:24:28
can
1:24:29
do
1:24:29
it.
1:24:30
That's
1:24:30
right.
1:24:31
Absolutely.
1:24:32
Well,
1:24:32
thank
1:24:33
you
1:24:33
so
1:24:33
much.
1:24:34
Thank
1:24:34
you.
1:24:35
This
1:24:36
is
1:24:36
one
1:24:36
of
1:24:36
those
1:24:36
conversations
1:24:37
I
1:24:38
wish
1:24:38
every
1:24:38
woman
1:24:39
heard
1:24:40
before
1:24:40
she
1:24:40
blamed
1:24:41
herself.
1:24:42
If
1:24:42
this
1:24:42
episode
1:24:43
gave
1:24:43
you
1:24:43
clarity
1:24:44
or
1:24:44
made
1:24:44
you
1:24:44
feel
1:24:45
seen,
1:24:45
do
1:24:46
me
1:24:46
a
1:24:46
quick
1:24:46
favor.
1:24:47
Follow
1:24:47
the
1:24:48
show,
1:24:48
rate
1:24:48
it
1:24:49
and
1:24:49
leave
1:24:49
a
1:24:49
comment
1:24:50
or
1:24:50
review
1:24:51
on
1:24:51
your
1:24:51
favorite
1:24:52
podcast
1:24:52
app.
1:24:53
Those
1:24:53
few
1:24:54
seconds
1:24:54
genuinely
1:24:55
help
1:24:55
the
1:24:56
show
1:24:56
reach
1:24:56
more
1:24:56
women
1:24:57
who
1:24:57
need
1:24:58
these
1:24:58
conversations.
1:24:59
And
1:25:00
if
1:25:00
you
1:25:00
want
1:25:00
to
1:25:00
see
1:25:00
this
1:25:01
conversation
1:25:02
because
1:25:02
there
1:25:02
are
1:25:03
so
1:25:03
many
1:25:03
moments
1:25:04
worth
1:25:04
watching,
1:25:05
head
1:25:05
over
1:25:06
to
1:25:06
YouTube
1:25:06
and
1:25:07
subscribe
1:25:07
to
1:25:07
the
1:25:08
Iconic
1:25:08
Midlife
1:25:09
for
1:25:09
full
1:25:10
episodes
1:25:10
and
1:25:10
bonus
1:25:11
clips.
1:25:12
Share
1:25:12
this
1:25:12
episode
1:25:13
with
1:25:13
a
1:25:13
friend
1:25:14
who's
1:25:14
doing
1:25:14
everything
1:25:15
right
1:25:15
and
1:25:15
still
1:25:16
wondering
1:25:16
what's
1:25:17
going
1:25:17
on
1:25:17
with
1:25:17
her
1:25:18
body.
1:25:18
Because
1:25:19
you're
1:25:19
not
1:25:20
broken,
1:25:20
you're
1:25:21
not
1:25:21
failing.
1:25:22
You're
1:25:22
evolving
1:25:23
and
1:25:23
that's
1:25:24
iconic.