Latest / The Iconic Midlife with Roxy Manning / Game Episode: Midlife Myths—Busted (with Sara Preston)

Transcript

Game Episode: Midlife Myths—Busted (with Sara Preston) · The Iconic Midlife with Roxy Manning

• 0:00
  Intermittent
• 0:01
  fasting
• 0:01
  works
• 0:02
  the
• 0:02
  same
• 0:02
  for
• 0:02
  women
• 0:03
  as
• 0:03
  it
• 0:03
  does
• 0:04
  for
• 0:04
  men.
• 0:05
  I'm
• 0:05
  not
• 0:05
  against
• 0:06
  intermittent
• 0:06
  fasting
• 0:07
  for
• 0:07
  women,
• 0:08
  but
• 0:09
  men
• 0:09
  see
• 0:09
  amazing
• 0:10
  results
• 0:10
  with
• 0:11
  it.
• 0:11
  If
• 0:11
  the
• 0:12
  scale
• 0:12
  isn't
• 0:12
  moving,
• 0:13
  your
• 0:13
  program
• 0:14
  isn't
• 0:14
  working.
• 0:15
  Five
• 0:15
  pounds
• 0:16
  of
• 0:16
  fat
• 0:17
  can
• 0:17
  look
• 0:17
  like
• 0:17
  this,
• 0:18
  and
• 0:18
  five
• 0:19
  pounds
• 0:19
  of
• 0:19
  muscle
• 0:20
  can
• 0:20
  look
• 0:20
  like
• 0:20
  this.
• 0:21
  You
• 0:21
  could
• 0:22
  weigh
• 0:22
  the
• 0:22
  same,
• 0:22
  and
• 0:23
  you
• 0:23
  could
• 0:23
  look
• 0:24
  completely
• 0:24
  different.
• 0:26
  Consistency
• 0:26
  beats
• 0:27
  intensity
• 0:28
  for
• 0:28
  women
• 0:28
  over
• 0:29
  40.
• 0:30
  So
• 0:30
  many
• 0:30
  people
• 0:30
  give
• 0:31
  up
• 0:31
  before
• 0:32
  the
• 0:32
  real
• 0:32
  magic
• 0:33
  happens.
• 0:34
  This
• 0:34
  is
• 0:34
  a
• 0:34
  marathon.
• 0:35
  We
• 0:35
  are
• 0:36
  in
• 0:36
  it
• 0:36
  for
• 0:36
  the
• 0:36
  long
• 0:37
  haul.
• 0:37
  So
• 0:37
  instead
• 0:38
  of
• 0:38
  putting
• 0:38
  a
• 0:38
  deadline
• 0:39
  on,
• 0:40
  you
• 0:40
  know,
• 0:40
  losing
• 0:41
  weight,
• 0:41
  you
• 0:41
  know,
• 0:42
  look
• 0:42
  at
• 0:42
  this
• 0:42
  as
• 0:43
  your
• 0:43
  new
• 0:43
  lifestyle.
• 0:48
  Okay,
• 0:49
  Sarah,
• 0:49
  welcome
• 0:50
  back.
• 0:50
  We
• 0:50
  are
• 0:51
  playing
• 0:51
  a
• 0:51
  little
• 0:52
  fun
• 0:52
  game.
• 0:53
  If
• 0:53
  you
• 0:53
  are
• 0:53
  up
• 0:53
  for
• 0:54
  it,
• 0:55
  love
• 0:55
  to.
• 0:56
  This
• 0:56
  game,
• 0:56
  which
• 0:57
  I'm
• 0:57
  sure
• 0:57
  you
• 0:57
  will
• 0:58
  pass
• 0:58
  with
• 0:58
  flying
• 0:59
  colors,
• 0:59
  is
• 0:59
  called
• 1:00
  that's
• 1:01
  a
• 1:01
  myth
• 1:01
  or
• 1:01
  that's
• 1:02
  method.
• 1:03
  So
• 1:04
  basically,
• 1:04
  I
• 1:05
  will
• 1:05
  read
• 1:05
  a
• 1:05
  prompt
• 1:06
  to
• 1:06
  you,
• 1:07
  and
• 1:07
  you
• 1:07
  let
• 1:07
  me
• 1:08
  know
• 1:08
  if
• 1:09
  you
• 1:10
  think
• 1:10
  it's
• 1:10
  a
• 1:10
  myth,
• 1:11
  which
• 1:11
  we
• 1:11
  should
• 1:12
  not
• 1:12
  believe,
• 1:13
  or
• 1:13
  if
• 1:13
  it's
• 1:14
  method,
• 1:14
  and
• 1:14
  you
• 1:15
  think
• 1:15
  if
• 1:15
  it's
• 1:15
  done
• 1:15
  correctly,
• 1:16
  we
• 1:16
  should
• 1:17
  definitely
• 1:17
  implement
• 1:18
  this
• 1:19
  tool
• 1:19
  into
• 1:19
  our
• 1:19
  life.
• 1:20
  So.
• 1:20
  So
• 1:21
  are
• 1:21
  you
• 1:21
  ready?
• 1:23
  Sure.
• 1:24
  Okay.
• 1:27
  The
• 1:28
  first
• 1:28
  one
• 1:28
  is,
• 1:29
  if
• 1:29
  you're
• 1:29
  gaining
• 1:30
  weight
• 1:30
  in
• 1:30
  midlife,
• 1:31
  you're
• 1:31
  probably
• 1:32
  just
• 1:32
  eating
• 1:33
  too
• 1:33
  much.
• 1:34
  Is
• 1:34
  that
• 1:34
  a
• 1:34
  myth
• 1:35
  or
• 1:35
  is
• 1:35
  that
• 1:35
  method?
• 1:37
  Myth.
• 1:39
  There's
• 1:40
  so
• 1:40
  much
• 1:40
  that
• 1:40
  goes
• 1:41
  into
• 1:42
  why
• 1:42
  you
• 1:42
  might
• 1:42
  be
• 1:42
  gaining
• 1:43
  weight.
• 1:43
  I
• 1:43
  never
• 1:44
  think
• 1:44
  that
• 1:44
  it's
• 1:45
  just
• 1:45
  one
• 1:46
  thing.
• 1:47
  It
• 1:47
  could
• 1:47
  be.
• 1:48
  It
• 1:48
  could
• 1:49
  be
• 1:49
  that
• 1:49
  you're
• 1:50
  eating
• 1:50
  too
• 1:50
  much,
• 1:51
  but
• 1:51
  it
• 1:51
  could
• 1:51
  also
• 1:52
  be
• 1:52
  that
• 1:52
  your
• 1:52
  blood
• 1:53
  sugar
• 1:53
  is
• 1:54
  dysregulated
• 1:55
  or
• 1:55
  your
• 1:55
  cortisol
• 1:55
  is
• 1:56
  too
• 1:56
  high
• 1:56
  or
• 1:56
  your
• 1:56
  hormones
• 1:57
  are
• 1:57
  going
• 1:57
  crazy
• 1:58
  or
• 1:59
  you're
• 1:59
  not
• 1:59
  moving
• 2:00
  enough
• 2:00
  or
• 2:01
  there's
• 2:02
  so
• 2:02
  many
• 2:02
  things
• 2:02
  that
• 2:03
  go
• 2:03
  into
• 2:03
  it.
• 2:03
  I
• 2:03
  would
• 2:04
  never
• 2:04
  just
• 2:04
  say
• 2:05
  that
• 2:05
  it's
• 2:05
  that
• 2:05
  one
• 2:06
  thing.
• 2:06
  Okay.
• 2:07
  And
• 2:07
  we
• 2:07
  should
• 2:07
  always
• 2:08
  get
• 2:08
  our
• 2:08
  hormones
• 2:08
  checked
• 2:09
  by
• 2:09
  the
• 2:09
  doctor,
• 2:10
  too,
• 2:10
  right?
• 2:10
  Yeah.
• 2:11
  And
• 2:11
  you
• 2:11
  can
• 2:11
  go
• 2:11
  by
• 2:12
  symptoms,
• 2:13
  too.
• 2:13
  There's,
• 2:14
  you
• 2:14
  know,
• 2:14
  there's.
• 2:15
  There's
• 2:15
  a
• 2:15
  lot
• 2:16
  to
• 2:16
  how
• 2:16
  you
• 2:16
  are
• 2:17
  personally
• 2:17
  feeling,
• 2:18
  but
• 2:18
  it
• 2:19
  does
• 2:19
  help
• 2:19
  also
• 2:20
  to
• 2:20
  get
• 2:20
  blood
• 2:20
  work.
• 2:21
  Oh,
• 2:21
  what
• 2:21
  about
• 2:22
  for
• 2:22
  that
• 2:22
  menopause
• 2:23
  belly?
• 2:23
  You
• 2:23
  know,
• 2:24
  that
• 2:24
  we.
• 2:24
  The.
• 2:24
  The
• 2:25
  belly
• 2:25
  that
• 2:25
  comes.
• 2:26
  I
• 2:26
  feel
• 2:26
  like
• 2:27
  for
• 2:27
  everybody,
• 2:28
  90%
• 2:29
  of
• 2:29
  the
• 2:29
  people
• 2:29
  out
• 2:29
  there,
• 2:30
  how
• 2:30
  do
• 2:30
  we
• 2:30
  get
• 2:31
  rid
• 2:31
  of
• 2:31
  that
• 2:31
  belly?
• 2:32
  Yeah.
• 2:32
  So
• 2:33
  nutrition
• 2:33
  is
• 2:34
  going
• 2:34
  to
• 2:34
  be
• 2:34
  number
• 2:34
  one.
• 2:35
  You're
• 2:35
  going
• 2:35
  to
• 2:35
  want
• 2:35
  to
• 2:35
  focus
• 2:36
  on
• 2:36
  your
• 2:36
  proteins,
• 2:37
  fats,
• 2:37
  and
• 2:37
  carbs.
• 2:38
  Getting.
• 2:38
  Getting
• 2:38
  the
• 2:39
  right
• 2:39
  amount
• 2:39
  of
• 2:40
  each
• 2:40
  of
• 2:40
  those.
• 2:41
  And
• 2:41
  then.
• 2:42
  And
• 2:43
  then
• 2:43
  workouts
• 2:43
  would
• 2:43
  be
• 2:43
  second.
• 2:44
  You
• 2:44
  want
• 2:44
  to
• 2:45
  build
• 2:45
  muscle
• 2:46
  and
• 2:46
  do
• 2:46
  short
• 2:47
  hit
• 2:48
  and.
• 2:48
  And
• 2:48
  then
• 2:49
  do
• 2:50
  some
• 2:50
  walking
• 2:50
  and
• 2:51
  really
• 2:52
  work
• 2:52
  on
• 2:52
  your
• 2:53
  cortisol,
• 2:53
  because,
• 2:54
  believe
• 2:54
  it
• 2:54
  or
• 2:54
  not,
• 2:55
  cortisol
• 2:55
  can
• 2:56
  also
• 2:56
  cause
• 2:56
  you
• 2:57
  to
• 2:57
  store
• 2:58
  belly
• 2:58
  fat.
• 2:59
  Oof.
• 2:59
  We
• 3:00
  do
• 3:00
  not
• 3:00
  like
• 3:00
  that.
• 3:02
  So
• 3:02
  those
• 3:02
  are
• 3:02
  some
• 3:02
  good
• 3:03
  tips.
• 3:04
  Okay,
• 3:05
  the
• 3:05
  next
• 3:06
  one.
• 3:06
  Carbs,
• 3:07
  after
• 3:07
  40
• 3:08
  years
• 3:08
  old,
• 3:08
  automatically
• 3:09
  turn
• 3:10
  into
• 3:10
  fat.
• 3:12
  Myth.
• 3:12
  Oh,
• 3:13
  my
• 3:13
  gosh.
• 3:13
  We
• 3:13
  need
• 3:13
  carbs.
• 3:14
  We
• 3:14
  need
• 3:14
  carbs
• 3:15
  for
• 3:15
  thyroid
• 3:16
  support.
• 3:17
  We
• 3:17
  need
• 3:17
  them
• 3:17
  for
• 3:18
  energy
• 3:18
  building
• 3:19
  muscle.
• 3:20
  Especially
• 3:21
  if
• 3:21
  you
• 3:21
  are
• 3:21
  working
• 3:22
  out,
• 3:22
  you
• 3:23
  need
• 3:23
  probably
• 3:23
  more
• 3:24
  carbs
• 3:24
  than
• 3:24
  if
• 3:25
  you're
• 3:25
  not
• 3:25
  working
• 3:25
  out.
• 3:25
  But
• 3:27
  that
• 3:27
  doesn't
• 3:27
  mean
• 3:27
  you
• 3:27
  need
• 3:28
  to
• 3:28
  go
• 3:28
  and
• 3:28
  eat
• 3:28
  a
• 3:28
  bunch
• 3:28
  of
• 3:28
  donuts.
• 3:29
  But
• 3:30
  when
• 3:30
  I
• 3:30
  think
• 3:30
  of
• 3:30
  carbs,
• 3:31
  I
• 3:31
  think
• 3:31
  of
• 3:33
  sweet
• 3:33
  potatoes.
• 3:34
  Potatoes,
• 3:34
  rice,
• 3:35
  oatmeal,
• 3:36
  fruit,
• 3:36
  veggies.
• 3:37
  Those
• 3:38
  things
• 3:38
  are
• 3:39
  super
• 3:39
  healthy
• 3:40
  for
• 3:40
  us.
• 3:40
  And,
• 3:41
  yes,
• 3:41
  you
• 3:41
  have
• 3:42
  to
• 3:42
  pay
• 3:42
  attention
• 3:42
  to
• 3:42
  the
• 3:43
  amounts,
• 3:44
  but
• 3:44
  carbs
• 3:45
  are
• 3:45
  not
• 3:45
  the
• 3:45
  enemy.
• 3:46
  Good
• 3:46
  point.
• 3:48
  You
• 3:48
  need
• 3:48
  to
• 3:49
  work
• 3:49
  out
• 3:49
  harder
• 3:50
  as
• 3:50
  you
• 3:50
  age
• 3:51
  to
• 3:51
  stay
• 3:51
  lean.
• 3:52
  Oh.
• 3:53
  Myth.
• 3:53
  I
• 3:53
  think
• 3:54
  it's
• 3:54
  the
• 3:54
  opposite.
• 3:55
  I
• 3:55
  think
• 3:55
  we
• 3:56
  have
• 3:56
  to
• 3:56
  really
• 3:57
  care
• 3:57
  for
• 3:57
  our
• 3:57
  bodies,
• 3:59
  and
• 3:59
  I
• 3:59
  think
• 3:59
  we
• 4:00
  have
• 4:00
  to
• 4:00
  work
• 4:00
  smarter
• 4:01
  rather
• 4:01
  than
• 4:01
  harder.
• 4:02
  So
• 4:02
  doing
• 4:03
  the
• 4:03
  right
• 4:04
  exercise,
• 4:05
  you
• 4:05
  know,
• 4:05
  it
• 4:06
  doesn't
• 4:06
  have
• 4:06
  to
• 4:06
  take
• 4:06
  a
• 4:06
  lot
• 4:06
  of
• 4:07
  time.
• 4:08
  It
• 4:08
  doesn't
• 4:08
  have
• 4:09
  to
• 4:09
  be
• 4:09
  this
• 4:10
  really
• 4:10
  hard
• 4:10
  class
• 4:11
  where
• 4:11
  you're
• 4:12
  just
• 4:13
  depleting
• 4:13
  yourself,
• 4:14
  because
• 4:14
  that's
• 4:14
  only
• 4:15
  going
• 4:15
  to
• 4:15
  backfire.
• 4:17
  Intermittent
• 4:18
  fasting
• 4:18
  works
• 4:19
  the
• 4:19
  same
• 4:19
  for
• 4:20
  women
• 4:20
  as
• 4:20
  it
• 4:21
  does
• 4:21
  for
• 4:21
  men.
• 4:23
  Ooh.
• 4:23
  Myth.
• 4:24
  I'm
• 4:25
  not
• 4:25
  against
• 4:25
  intermittent
• 4:26
  fasting
• 4:26
  for
• 4:27
  women,
• 4:28
  but
• 4:28
  men
• 4:29
  see
• 4:29
  amazing
• 4:30
  results
• 4:30
  with
• 4:30
  it.
• 4:31
  I
• 4:31
  mean,
• 4:31
  I
• 4:32
  have
• 4:32
  men,
• 4:33
  men
• 4:33
  or
• 4:33
  husbands
• 4:34
  of
• 4:34
  my
• 4:34
  clients
• 4:34
  who
• 4:35
  they
• 4:35
  will
• 4:35
  start
• 4:35
  fasting,
• 4:36
  and
• 4:36
  they
• 4:36
  just,
• 4:36
  like,
• 4:36
  drop
• 4:37
  weight
• 4:37
  like
• 4:38
  it's
• 4:38
  nothing.
• 4:38
  So.
• 4:40
  But
• 4:40
  we
• 4:40
  have
• 4:41
  very
• 4:41
  complicated
• 4:42
  bodies
• 4:43
  as
• 4:43
  you,
• 4:44
  and
• 4:44
  there's
• 4:45
  a
• 4:45
  lot
• 4:45
  going
• 4:45
  on
• 4:45
  with
• 4:46
  us,
• 4:46
  whether
• 4:46
  it's
• 4:46
  hormone
• 4:47
  fluctuations
• 4:48
  or
• 4:49
  stress
• 4:50
  on
• 4:50
  our
• 4:50
  body
• 4:51
  or,
• 4:51
  you
• 4:52
  know,
• 4:52
  not
• 4:52
  sleeping
• 4:53
  well.
• 4:54
  Thyroid
• 4:55
  issue.
• 4:56
  These
• 4:56
  are
• 4:56
  all
• 4:56
  things
• 4:57
  that
• 4:57
  we
• 4:57
  have
• 4:57
  to
• 4:57
  take
• 4:57
  into
• 4:58
  consideration
• 4:58
  when
• 4:59
  we're
• 4:59
  talking
• 4:59
  about
• 4:59
  fasting.
• 5:01
  Okay,
• 5:01
  good
• 5:01
  point.
• 5:02
  If
• 5:03
  the
• 5:03
  scale
• 5:03
  isn't
• 5:04
  moving,
• 5:04
  your
• 5:05
  program
• 5:05
  isn't
• 5:05
  working.
• 5:07
  Myth
• 5:08
  for
• 5:08
  sure.
• 5:09
  If
• 5:09
  you
• 5:09
  think
• 5:09
  about
• 5:10
  it,
• 5:11
  5
• 5:11
  pounds
• 5:11
  of
• 5:12
  fat
• 5:12
  can
• 5:12
  look
• 5:13
  like
• 5:13
  this,
• 5:13
  and
• 5:14
  5
• 5:14
  pounds
• 5:14
  of
• 5:14
  muscle
• 5:15
  can
• 5:15
  look
• 5:16
  like
• 5:16
  this.
• 5:17
  So
• 5:17
  you
• 5:17
  could
• 5:18
  weigh
• 5:18
  the
• 5:18
  same
• 5:19
  and
• 5:19
  you
• 5:19
  could
• 5:19
  look
• 5:20
  completely
• 5:21
  different.
• 5:21
  You
• 5:21
  could
• 5:22
  fit
• 5:22
  into
• 5:22
  your
• 5:22
  clothes
• 5:23
  differently.
• 5:24
  You
• 5:24
  could
• 5:25
  look
• 5:25
  different,
• 5:26
  feel
• 5:26
  different.
• 5:27
  So
• 5:28
  I
• 5:28
  always
• 5:28
  like
• 5:29
  to
• 5:29
  go
• 5:29
  by
• 5:30
  pictures
• 5:30
  and
• 5:31
  how
• 5:31
  you
• 5:32
  look
• 5:32
  and
• 5:32
  how
• 5:32
  you're
• 5:33
  fitting
• 5:33
  in
• 5:33
  clothes
• 5:33
  and
• 5:34
  even
• 5:34
  more
• 5:34
  importantly,
• 5:35
  how
• 5:35
  you're
• 5:35
  feeling.
• 5:37
  Yes.
• 5:37
  Oh,
• 5:37
  my
• 5:37
  gosh.
• 5:38
  That's
• 5:38
  so
• 5:39
  key.
• 5:39
  Because
• 5:39
  if
• 5:39
  you
• 5:39
  don't
• 5:40
  feel
• 5:40
  good,
• 5:41
  it
• 5:41
  doesn't
• 5:41
  matter
• 5:42
  how
• 5:42
  you
• 5:42
  look.
• 5:42
  You
• 5:43
  know,
• 5:43
  it's
• 5:43
  like
• 5:43
  you
• 5:43
  have
• 5:43
  to
• 5:44
  actually
• 5:44
  feel
• 5:44
  good
• 5:45
  to
• 5:45
  really
• 5:46
  make
• 5:46
  it
• 5:46
  count,
• 5:47
  you
• 5:47
  know?
• 5:49
  So,
• 5:49
  okay,
• 5:50
  the
• 5:50
  next
• 5:50
  one.
• 5:51
  Strength
• 5:51
  training
• 5:52
  is
• 5:52
  optional
• 5:53
  if
• 5:53
  you
• 5:53
  walk
• 5:54
  a
• 5:54
  lot.
• 5:55
  Myth.
• 5:57
  Because
• 5:58
  you
• 5:58
  need
• 5:59
  muscle.
• 5:59
  Muscle
• 5:59
  is
• 6:00
  your,
• 6:00
  what
• 6:00
  they
• 6:01
  call,
• 6:01
  organ
• 6:02
  of
• 6:02
  longevity.
• 6:03
  If
• 6:03
  you
• 6:03
  want
• 6:03
  to
• 6:03
  be
• 6:04
  able
• 6:04
  to
• 6:04
  get
• 6:04
  up
• 6:04
  off
• 6:04
  of
• 6:05
  the
• 6:05
  toilet
• 6:05
  when
• 6:05
  you're
• 6:06
  older,
• 6:06
  if
• 6:07
  you
• 6:07
  want
• 6:07
  to
• 6:07
  be
• 6:07
  able
• 6:08
  to
• 6:08
  fight
• 6:08
  diseases
• 6:09
  that
• 6:09
  might
• 6:09
  come
• 6:09
  along,
• 6:11
  you
• 6:11
  need
• 6:11
  to
• 6:11
  have
• 6:11
  muscle
• 6:12
  on
• 6:12
  your
• 6:12
  body.
• 6:13
  And
• 6:13
  I
• 6:13
  really
• 6:13
  think
• 6:13
  it's
• 6:14
  a
• 6:14
  non
• 6:14
  negotiable
• 6:15
  as
• 6:15
  we
• 6:15
  age.
• 6:16
  Plus,
• 6:16
  it
• 6:17
  helps
• 6:17
  you
• 6:17
  burn
• 6:18
  fat
• 6:18
  easier.
• 6:19
  Right.
• 6:19
  I
• 6:20
  mean,
• 6:20
  it's,
• 6:20
  it's
• 6:20
  got
• 6:21
  a
• 6:21
  lot
• 6:21
  of
• 6:22
  great
• 6:22
  uses.
• 6:23
  Yeah.
• 6:24
  So
• 6:25
  eating
• 6:25
  too
• 6:26
  little
• 6:26
  can
• 6:26
  actually
• 6:27
  stall
• 6:28
  fat
• 6:28
  loss
• 6:29
  in
• 6:29
  midlife.
• 6:31
  Method.
• 6:32
  Yes,
• 6:32
  I
• 6:33
  do
• 6:33
  believe
• 6:33
  that
• 6:34
  because
• 6:34
  it
• 6:34
  can
• 6:34
  put
• 6:35
  a,
• 6:35
  a
• 6:35
  real
• 6:35
  stressor
• 6:36
  on
• 6:36
  your
• 6:36
  body.
• 6:36
  If
• 6:37
  your
• 6:37
  body's
• 6:37
  not
• 6:37
  getting
• 6:37
  the
• 6:38
  nutrients
• 6:39
  that
• 6:39
  it
• 6:39
  needs,
• 6:40
  you're
• 6:40
  not
• 6:40
  getting
• 6:40
  enough
• 6:41
  protein,
• 6:42
  you're
• 6:42
  not
• 6:42
  getting
• 6:43
  enough
• 6:43
  fiber,
• 6:43
  you're
• 6:44
  not
• 6:44
  getting
• 6:44
  micronutrients
• 6:45
  that
• 6:46
  really,
• 6:47
  really
• 6:47
  help
• 6:48
  you,
• 6:48
  your
• 6:48
  whole
• 6:49
  body,
• 6:49
  to
• 6:49
  work
• 6:49
  in
• 6:50
  the
• 6:50
  way
• 6:50
  that
• 6:50
  it's
• 6:50
  meant
• 6:50
  to
• 6:51
  work.
• 6:51
  And
• 6:52
  then
• 6:52
  it
• 6:52
  can
• 6:52
  also
• 6:53
  be
• 6:53
  a
• 6:53
  stressor
• 6:54
  on
• 6:54
  your.
• 6:54
  Another
• 6:55
  stressor
• 6:55
  that
• 6:56
  can
• 6:56
  cause
• 6:56
  that
• 6:56
  cortisol,
• 6:57
  that
• 6:57
  blood
• 6:58
  sugar
• 6:58
  to
• 6:58
  be
• 6:58
  dysregulated.
• 7:00
  So
• 7:00
  there's
• 7:01
  really
• 7:01
  a
• 7:01
  fine
• 7:01
  line.
• 7:02
  And
• 7:02
  even,
• 7:03
  you
• 7:03
  know,
• 7:03
  when
• 7:03
  it
• 7:03
  comes
• 7:04
  to
• 7:04
  fat
• 7:04
  loss,
• 7:04
  you,
• 7:05
  you
• 7:05
  don't
• 7:05
  want
• 7:05
  to
• 7:05
  be
• 7:05
  eating
• 7:06
  too
• 7:06
  much,
• 7:06
  but
• 7:06
  you
• 7:07
  certainly
• 7:07
  don't
• 7:07
  want
• 7:07
  to
• 7:07
  be
• 7:07
  eating
• 7:08
  too
• 7:08
  little.
• 7:09
  Mm,
• 7:09
  absolutely.
• 7:10
  And,
• 7:11
  oh,
• 7:11
  I
• 7:11
  forgot
• 7:11
  to
• 7:12
  ask
• 7:12
  you
• 7:12
  this.
• 7:12
  Like,
• 7:12
  with
• 7:12
  cortisol,
• 7:13
  if
• 7:13
  it's
• 7:13
  spiking,
• 7:14
  does
• 7:15
  that
• 7:15
  cause
• 7:16
  inflammation
• 7:16
  in
• 7:17
  your
• 7:17
  body?
• 7:18
  Okay,
• 7:18
  so
• 7:19
  cortisol
• 7:19
  isn't
• 7:20
  all
• 7:20
  bad.
• 7:20
  We
• 7:21
  do
• 7:21
  need
• 7:21
  cortisol.
• 7:22
  It's
• 7:22
  what
• 7:23
  wakes
• 7:23
  us
• 7:23
  up
• 7:23
  in
• 7:24
  the
• 7:24
  morning.
• 7:24
  It
• 7:25
  gives
• 7:25
  you
• 7:25
  that
• 7:25
  drive.
• 7:26
  It
• 7:27
  has,
• 7:27
  it
• 7:27
  has
• 7:27
  a
• 7:27
  purpose
• 7:28
  in
• 7:28
  our
• 7:28
  body.
• 7:29
  It's
• 7:29
  just,
• 7:29
  we
• 7:29
  don't
• 7:29
  want
• 7:30
  it
• 7:30
  to
• 7:30
  be
• 7:30
  chronically
• 7:31
  elevated
• 7:32
  because
• 7:33
  when
• 7:33
  that
• 7:33
  happens,
• 7:34
  it
• 7:34
  can,
• 7:35
  it
• 7:36
  can
• 7:36
  really
• 7:36
  mess
• 7:36
  with
• 7:36
  your
• 7:37
  blood
• 7:37
  sugar,
• 7:37
  which
• 7:38
  in
• 7:38
  turn
• 7:39
  can
• 7:39
  make
• 7:39
  you
• 7:40
  store
• 7:40
  fat.
• 7:41
  Oh,
• 7:41
  yeah,
• 7:41
  that's
• 7:41
  a
• 7:42
  good
• 7:42
  point.
• 7:42
  So
• 7:43
  with
• 7:43
  cortisol,
• 7:43
  you
• 7:44
  want,
• 7:44
  you
• 7:44
  start
• 7:44
  like
• 7:45
  this
• 7:45
  in
• 7:45
  the
• 7:45
  morning,
• 7:45
  so
• 7:46
  it
• 7:46
  kind
• 7:46
  of
• 7:47
  goes
• 7:47
  in
• 7:47
  a
• 7:47
  bell
• 7:47
  curve
• 7:48
  and
• 7:48
  it's
• 7:48
  on
• 7:48
  its
• 7:48
  way
• 7:48
  up
• 7:49
  in
• 7:49
  the
• 7:49
  morning
• 7:50
  as
• 7:50
  you're
• 7:50
  waking
• 7:51
  up,
• 7:51
  it
• 7:51
  gets
• 7:52
  you
• 7:52
  up,
• 7:52
  it
• 7:52
  kind
• 7:52
  of
• 7:52
  peaks,
• 7:53
  and
• 7:53
  then
• 7:53
  it
• 7:53
  should
• 7:54
  be
• 7:54
  going
• 7:54
  back
• 7:54
  down
• 7:55
  as
• 7:55
  you
• 7:55
  get
• 7:55
  ready
• 7:56
  to
• 7:56
  go
• 7:56
  to
• 7:56
  sleep.
• 7:57
  Okay.
• 7:57
  And
• 7:57
  that's
• 7:58
  when
• 7:58
  the
• 7:58
  melatonin
• 7:58
  then
• 7:59
  kicks
• 7:59
  in
• 8:00
  for
• 8:00
  nighttime.
• 8:01
  Okay.
• 8:01
  Yeah.
• 8:02
  Okay.
• 8:03
  Perimenopause
• 8:04
  changes
• 8:04
  how
• 8:04
  your
• 8:05
  body
• 8:05
  responds
• 8:06
  to
• 8:06
  stress,
• 8:07
  even
• 8:07
  from
• 8:08
  workouts.
• 8:09
  Method.
• 8:10
  Yeah,
• 8:11
  for
• 8:11
  sure,
• 8:12
  for
• 8:12
  sure.
• 8:12
  And
• 8:13
  that's
• 8:13
  why
• 8:13
  we're
• 8:13
  all
• 8:13
  so
• 8:14
  different
• 8:14
  when
• 8:14
  it
• 8:15
  comes
• 8:15
  to
• 8:15
  these
• 8:15
  things.
• 8:15
  And
• 8:16
  you
• 8:16
  have
• 8:16
  to
• 8:16
  really
• 8:16
  pay
• 8:16
  attention
• 8:17
  to
• 8:18
  how,
• 8:18
  you
• 8:19
  know,
• 8:19
  it's
• 8:19
  affecting
• 8:20
  your
• 8:20
  body.
• 8:20
  Not
• 8:20
  everybody
• 8:21
  can
• 8:22
  do,
• 8:22
  you
• 8:23
  know,
• 8:23
  even
• 8:23
  the,
• 8:24
  the
• 8:24
  clients
• 8:25
  that
• 8:25
  I
• 8:25
  have
• 8:25
  and
• 8:26
  I
• 8:26
  I'll
• 8:26
  prescribe,
• 8:27
  you
• 8:27
  know,
• 8:27
  I'll
• 8:28
  say
• 8:28
  two
• 8:28
  hiit
• 8:28
  workouts
• 8:29
  a
• 8:29
  week.
• 8:29
  And
• 8:29
  not
• 8:29
  everybody
• 8:30
  can
• 8:30
  even
• 8:30
  do.
• 8:32
  Everybody
• 8:32
  is
• 8:32
  unique
• 8:33
  in
• 8:34
  how
• 8:34
  they
• 8:34
  can
• 8:35
  handle
• 8:35
  the
• 8:35
  stressors.
• 8:37
  You
• 8:37
  know,
• 8:37
  we
• 8:37
  want
• 8:37
  to
• 8:37
  be.
• 8:38
  We
• 8:38
  want
• 8:38
  to
• 8:38
  be
• 8:38
  preventing
• 8:39
  injury,
• 8:40
  too.
• 8:40
  So
• 8:41
  we
• 8:41
  don't
• 8:41
  want,
• 8:41
  you
• 8:42
  know,
• 8:42
  we
• 8:42
  want
• 8:42
  to
• 8:42
  make
• 8:42
  sure
• 8:42
  we're
• 8:43
  doing
• 8:43
  that
• 8:43
  mobility,
• 8:45
  stretching,
• 8:46
  really
• 8:46
  warming
• 8:47
  up
• 8:47
  before
• 8:47
  workouts
• 8:48
  because
• 8:49
  our
• 8:50
  bodies
• 8:50
  have
• 8:50
  changed
• 8:51
  and
• 8:51
  we're
• 8:52
  more
• 8:52
  prone
• 8:52
  to
• 8:53
  injury.
• 8:54
  And
• 8:55
  it
• 8:56
  can
• 8:56
  be
• 8:56
  too
• 8:56
  much
• 8:56
  of
• 8:57
  a
• 8:57
  stressor
• 8:57
  if
• 8:58
  you're
• 8:58
  doing,
• 8:59
  you
• 8:59
  know,
• 8:59
  if
• 8:59
  you're
• 9:00
  doing
• 9:00
  too
• 9:00
  much,
• 9:00
  if
• 9:01
  you're
• 9:01
  going
• 9:01
  overboard
• 9:02
  and
• 9:03
  even
• 9:03
  doing
• 9:03
  what
• 9:03
  you
• 9:04
  were
• 9:04
  doing
• 9:04
  in
• 9:04
  your
• 9:04
  30s.
• 9:05
  You
• 9:05
  know,
• 9:06
  I'm
• 9:06
  so
• 9:06
  glad
• 9:06
  you're
• 9:06
  bringing
• 9:06
  up
• 9:07
  stretching,
• 9:07
  too,
• 9:07
  because
• 9:07
  I
• 9:08
  think
• 9:08
  it's
• 9:08
  important,
• 9:08
  like
• 9:08
  you're
• 9:09
  saying,
• 9:09
  to
• 9:09
  stretch
• 9:10
  before
• 9:10
  and
• 9:10
  after
• 9:11
  your
• 9:11
  workout.
• 9:11
  You
• 9:12
  have
• 9:12
  to
• 9:12
  do
• 9:12
  both.
• 9:12
  Yes.
• 9:13
  Yeah,
• 9:14
  it's
• 9:14
  so
• 9:14
  important
• 9:15
  because
• 9:15
  we're
• 9:16
  so
• 9:16
  much
• 9:16
  more
• 9:16
  prone
• 9:17
  to
• 9:17
  those
• 9:18
  joints
• 9:18
  and
• 9:18
  ligaments
• 9:20
  that
• 9:20
  we
• 9:21
  want
• 9:21
  to
• 9:21
  be
• 9:21
  careful.
• 9:22
  So
• 9:23
  100%
• 9:25
  protein
• 9:26
  matters
• 9:26
  more
• 9:27
  in
• 9:27
  midlife
• 9:28
  than
• 9:28
  it
• 9:28
  did
• 9:28
  in
• 9:29
  your
• 9:29
  30s.
• 9:30
  I
• 9:30
  say
• 9:31
  method,
• 9:31
  I
• 9:32
  say
• 9:32
  yes
• 9:32
  because
• 9:33
  it's
• 9:33
  harder
• 9:33
  to
• 9:33
  build
• 9:34
  muscle
• 9:35
  the
• 9:35
  older
• 9:35
  that
• 9:36
  you
• 9:36
  get.
• 9:36
  So
• 9:37
  we
• 9:37
  don't
• 9:37
  have
• 9:37
  the
• 9:38
  estrogen
• 9:38
  that
• 9:38
  we
• 9:39
  had
• 9:39
  in
• 9:39
  our
• 9:39
  20s
• 9:40
  and
• 9:40
  30s
• 9:41
  to
• 9:41
  help
• 9:41
  us
• 9:41
  build
• 9:42
  that
• 9:42
  muscle.
• 9:43
  And
• 9:43
  so
• 9:43
  we
• 9:44
  need
• 9:44
  protein
• 9:45
  in
• 9:45
  order
• 9:45
  to
• 9:46
  build
• 9:46
  muscle.
• 9:47
  And
• 9:47
  it's
• 9:47
  also
• 9:48
  going
• 9:48
  to
• 9:48
  keep
• 9:48
  you
• 9:49
  full
• 9:49
  and
• 9:49
  keep
• 9:50
  you
• 9:50
  from
• 9:51
  snacking
• 9:51
  and
• 9:52
  a
• 9:52
  whole
• 9:52
  bunch
• 9:52
  of
• 9:52
  other
• 9:53
  great
• 9:53
  things
• 9:53
  that
• 9:53
  it
• 9:54
  does
• 9:54
  for
• 9:54
  us.
• 9:54
  But
• 9:55
  really,
• 9:55
  with
• 9:55
  that
• 9:55
  muscle
• 9:56
  building
• 9:57
  and
• 9:58
  helps
• 9:58
  with
• 9:58
  the
• 9:59
  blood
• 9:59
  sugar,
• 9:59
  too,
• 9:59
  that
• 10:00
  can
• 10:00
  become
• 10:00
  an
• 10:00
  issue.
• 10:01
  The
• 10:01
  insulin
• 10:01
  resistance,
• 10:02
  that
• 10:02
  can
• 10:03
  become
• 10:03
  an
• 10:03
  issue,
• 10:03
  too.
• 10:04
  I
• 10:04
  think
• 10:04
  you
• 10:04
  bring
• 10:05
  up
• 10:05
  an
• 10:05
  important
• 10:05
  point
• 10:05
  too,
• 10:06
  with
• 10:06
  estrogen
• 10:07
  and
• 10:07
  muscle
• 10:07
  building,
• 10:08
  because
• 10:08
  they
• 10:08
  do
• 10:09
  go
• 10:09
  hand
• 10:09
  in
• 10:09
  hand.
• 10:10
  Estrogen
• 10:11
  is
• 10:11
  helpful
• 10:12
  for
• 10:12
  building
• 10:12
  muscle.
• 10:13
  Yes.
• 10:14
  And
• 10:14
  if
• 10:14
  we're
• 10:14
  not
• 10:15
  actively
• 10:15
  building
• 10:16
  muscle,
• 10:16
  we're
• 10:16
  losing
• 10:17
  it.
• 10:17
  You're
• 10:18
  losing
• 10:18
  5
• 10:18
  to
• 10:19
  8%
• 10:19
  every
• 10:19
  decade
• 10:20
  after
• 10:21
  it's
• 10:22
  like
• 10:22
  35.
• 10:23
  So
• 10:24
  we
• 10:24
  want
• 10:24
  to
• 10:24
  be
• 10:25
  actively
• 10:25
  building.
• 10:25
  It
• 10:26
  and
• 10:27
  with
• 10:27
  the
• 10:27
  GLPs,
• 10:27
  too,
• 10:28
  because
• 10:28
  I
• 10:28
  know
• 10:28
  a
• 10:28
  lot
• 10:28
  of
• 10:28
  people
• 10:29
  are
• 10:29
  taking
• 10:29
  the
• 10:29
  GLP1s.
• 10:30
  It's
• 10:31
  important
• 10:31
  to
• 10:31
  continually
• 10:32
  build
• 10:32
  muscle
• 10:33
  while
• 10:33
  you're
• 10:33
  taking
• 10:34
  those.
• 10:34
  Right.
• 10:35
  Even
• 10:35
  more
• 10:35
  important
• 10:36
  for
• 10:36
  those
• 10:36
  people
• 10:36
  who
• 10:36
  are
• 10:37
  on
• 10:37
  GLP1s
• 10:38
  because
• 10:38
  they
• 10:39
  are
• 10:39
  losing
• 10:39
  so
• 10:40
  much
• 10:40
  weight
• 10:40
  that
• 10:40
  when
• 10:41
  you
• 10:41
  lose
• 10:41
  weight,
• 10:41
  you
• 10:42
  do
• 10:42
  lose
• 10:42
  muscle,
• 10:43
  too.
• 10:44
  So
• 10:44
  you
• 10:44
  want
• 10:44
  to.
• 10:44
  And
• 10:45
  if
• 10:45
  you're
• 10:45
  losing
• 10:45
  a
• 10:45
  lot
• 10:46
  of
• 10:46
  weight,
• 10:46
  you're
• 10:47
  going
• 10:47
  to
• 10:47
  lose
• 10:47
  a
• 10:47
  lot
• 10:47
  of
• 10:47
  muscle
• 10:48
  if
• 10:48
  you're
• 10:48
  not
• 10:48
  actively
• 10:50
  trying
• 10:50
  to
• 10:50
  build
• 10:50
  it.
• 10:51
  And
• 10:51
  you
• 10:51
  do
• 10:51
  that
• 10:51
  through
• 10:52
  strength
• 10:52
  training
• 10:53
  and
• 10:53
  eating
• 10:54
  enough
• 10:54
  protein.
• 10:55
  Consistency
• 10:56
  beats
• 10:56
  intensity
• 10:57
  for
• 10:57
  women
• 10:58
  over
• 10:58
  40.
• 11:00
  Method
• 11:00
  100%.
• 11:02
  Yeah.
• 11:02
  I
• 11:02
  think
• 11:03
  you
• 11:03
  know,
• 11:03
  you
• 11:03
  don't.
• 11:04
  You
• 11:04
  don't
• 11:04
  have
• 11:04
  to
• 11:04
  be
• 11:04
  perfect.
• 11:05
  You
• 11:05
  don't
• 11:06
  have
• 11:06
  to
• 11:06
  go
• 11:07
  all
• 11:07
  out
• 11:07
  and
• 11:08
  kill
• 11:08
  yourself
• 11:09
  in
• 11:09
  your
• 11:09
  workouts
• 11:10
  or
• 11:10
  go
• 11:11
  super
• 11:11
  low
• 11:11
  carb,
• 11:12
  no
• 11:12
  calorie,
• 11:13
  you
• 11:13
  know,
• 11:13
  restrictive,
• 11:15
  hardcore.
• 11:16
  You
• 11:16
  don't
• 11:16
  have
• 11:16
  to
• 11:17
  be
• 11:17
  hardcore.
• 11:18
  You
• 11:18
  just
• 11:18
  have
• 11:19
  to.
• 11:19
  You
• 11:19
  just
• 11:19
  have
• 11:20
  to
• 11:20
  be
• 11:20
  consistent.
• 11:20
  And
• 11:21
  that's.
• 11:21
  That
• 11:21
  is
• 11:22
  really
• 11:22
  what
• 11:22
  works.
• 11:23
  Yeah,
• 11:23
  you
• 11:23
  just
• 11:23
  have
• 11:23
  to
• 11:24
  be
• 11:24
  consistent
• 11:24
  in
• 11:24
  showing
• 11:25
  up.
• 11:25
  So
• 11:25
  if
• 11:25
  you
• 11:25
  can
• 11:25
  squeeze
• 11:26
  in,
• 11:27
  what,
• 11:27
  10
• 11:27
  minutes
• 11:28
  here
• 11:28
  even,
• 11:29
  you
• 11:29
  know,
• 11:29
  however
• 11:30
  long,
• 11:30
  just
• 11:30
  to,
• 11:31
  like,
• 11:31
  do
• 11:31
  it
• 11:32
  repetitively.
• 11:32
  Because
• 11:33
  that
• 11:33
  builds
• 11:33
  the
• 11:33
  momentum.
• 11:34
  Exactly.
• 11:35
  Yes.
• 11:36
  And
• 11:36
  then
• 11:36
  the
• 11:36
  more
• 11:36
  you
• 11:37
  show
• 11:37
  up
• 11:37
  and
• 11:38
  the
• 11:38
  more
• 11:38
  you
• 11:38
  do
• 11:38
  it,
• 11:38
  the
• 11:38
  more
• 11:39
  you
• 11:39
  crave
• 11:39
  it.
• 11:40
  It
• 11:40
  becomes
• 11:40
  something
• 11:41
  that
• 11:41
  same
• 11:42
  with,
• 11:42
  you
• 11:42
  know,
• 11:42
  whether
• 11:42
  it's
• 11:43
  workouts
• 11:43
  or
• 11:43
  nutrition
• 11:44
  or
• 11:44
  anything,
• 11:45
  you
• 11:45
  know,
• 11:45
  the
• 11:46
  more
• 11:46
  you
• 11:46
  do
• 11:46
  it,
• 11:47
  the
• 11:47
  more
• 11:47
  it
• 11:48
  just
• 11:48
  becomes
• 11:48
  part
• 11:48
  of
• 11:48
  who
• 11:49
  you
• 11:49
  are
• 11:50
  instead
• 11:50
  of.
• 11:51
  Instead
• 11:51
  of,
• 11:51
  like,
• 11:52
  this
• 11:52
  thing
• 11:52
  you
• 11:52
  have
• 11:52
  to
• 11:53
  do.
• 11:53
  So.
• 11:54
  And
• 11:55
  that's.
• 11:55
  That's.
• 11:56
  So
• 11:56
  many
• 11:56
  people
• 11:56
  give
• 11:57
  up
• 11:57
  before
• 11:58
  the
• 11:58
  real
• 11:58
  magic
• 11:59
  happens.
• 12:00
  They
• 12:00
  go,
• 12:01
  you
• 12:01
  know,
• 12:01
  three,
• 12:01
  four
• 12:02
  weeks,
• 12:02
  and
• 12:02
  they're
• 12:03
  like,
• 12:03
  oh,
• 12:03
  I
• 12:03
  don't
• 12:03
  see
• 12:03
  anything
• 12:04
  happening.
• 12:05
  And.
• 12:06
  And
• 12:06
  sometimes
• 12:06
  it
• 12:07
  does
• 12:07
  take
• 12:07
  longer
• 12:07
  than
• 12:08
  that,
• 12:08
  especially
• 12:09
  at
• 12:09
  this
• 12:09
  age,
• 12:09
  you
• 12:10
  know,
• 12:10
  and
• 12:10
  depending
• 12:11
  on
• 12:11
  what
• 12:11
  you
• 12:11
  have
• 12:12
  going
• 12:12
  on.
• 12:13
  But
• 12:13
  you
• 12:13
  can't
• 12:14
  look
• 12:14
  at
• 12:14
  your
• 12:15
  health
• 12:15
  and
• 12:15
  fitness
• 12:16
  as
• 12:17
  something
• 12:17
  that
• 12:18
  you're
• 12:18
  just
• 12:18
  doing,
• 12:19
  you
• 12:19
  know,
• 12:19
  like
• 12:19
  a
• 12:19
  rate,
• 12:20
  like
• 12:20
  a
• 12:20
  race.
• 12:21
  It's
• 12:21
  not
• 12:21
  a
• 12:21
  race
• 12:21
  to.
• 12:22
  There's
• 12:22
  no
• 12:22
  finish
• 12:23
  line.
• 12:23
  This
• 12:24
  is
• 12:24
  a
• 12:24
  marathon.
• 12:25
  We
• 12:25
  are
• 12:25
  in
• 12:25
  it
• 12:26
  for
• 12:26
  the
• 12:26
  long
• 12:26
  haul.
• 12:27
  So
• 12:27
  instead
• 12:27
  of
• 12:27
  putting
• 12:28
  a
• 12:28
  deadline
• 12:29
  on,
• 12:30
  you
• 12:30
  know,
• 12:30
  losing
• 12:30
  weight,
• 12:31
  you
• 12:32
  know,
• 12:32
  look
• 12:32
  at
• 12:32
  this
• 12:32
  as.
• 12:33
  As
• 12:33
  your
• 12:33
  new
• 12:33
  lifestyle.
• 12:35
  Yeah.
• 12:35
  What
• 12:35
  do
• 12:35
  you
• 12:35
  say?
• 12:36
  Because
• 12:36
  it
• 12:36
  is
• 12:36
  a
• 12:36
  long
• 12:37
  game,
• 12:37
  like
• 12:37
  you're
• 12:37
  saying,
• 12:38
  because
• 12:38
  so
• 12:39
  many
• 12:39
  people
• 12:39
  are
• 12:39
  making
• 12:39
  their
• 12:40
  New
• 12:40
  Year's
• 12:40
  resolutions
• 12:41
  right
• 12:41
  now.
• 12:42
  You
• 12:42
  know,
• 12:42
  they're,
• 12:42
  like,
• 12:43
  signing
• 12:43
  up
• 12:43
  for
• 12:44
  classes.
• 12:44
  You
• 12:45
  know,
• 12:45
  they're
• 12:45
  doing,
• 12:45
  like,
• 12:45
  the
• 12:46
  home
• 12:46
  delivery,
• 12:46
  meal
• 12:47
  plans.
• 12:47
  They're
• 12:48
  trying
• 12:48
  all
• 12:49
  these
• 12:49
  things,
• 12:49
  but
• 12:50
  a
• 12:50
  lot
• 12:50
  of
• 12:50
  them
• 12:50
  will
• 12:51
  fall
• 12:51
  off
• 12:51
  by
• 12:52
  next
• 12:52
  month.
• 12:52
  You
• 12:53
  know,
• 12:53
  like.
• 12:53
  So
• 12:54
  what
• 12:54
  do
• 12:54
  you
• 12:54
  say
• 12:54
  to
• 12:54
  people
• 12:55
  like
• 12:55
  that
• 12:55
  that
• 12:55
  want
• 12:56
  to
• 12:56
  make
• 12:56
  the
• 12:56
  change
• 12:57
  but
• 12:57
  maybe
• 12:57
  might
• 12:58
  not
• 12:58
  stick
• 12:58
  with
• 12:58
  it?
• 12:59
  Well,
• 12:59
  it
• 13:00
  needs
• 13:00
  to
• 13:00
  be
• 13:00
  something
• 13:00
  you
• 13:01
  can
• 13:01
  sustain.
• 13:02
  Right.
• 13:02
  So
• 13:02
  it
• 13:03
  doesn't
• 13:03
  mean
• 13:03
  that
• 13:03
  whatever
• 13:04
  you're
• 13:04
  doing,
• 13:04
  you
• 13:05
  have
• 13:05
  to
• 13:05
  do
• 13:05
  forever.
• 13:06
  But
• 13:07
  how
• 13:07
  can
• 13:07
  you
• 13:07
  work
• 13:07
  it
• 13:08
  into
• 13:08
  your
• 13:08
  life?
• 13:09
  Like,
• 13:09
  how
• 13:09
  can
• 13:10
  you
• 13:10
  make
• 13:10
  this
• 13:11
  work
• 13:11
  so
• 13:11
  that
• 13:11
  it
• 13:11
  doesn't
• 13:12
  feel
• 13:12
  like
• 13:12
  work,
• 13:13
  it
• 13:13
  doesn't
• 13:13
  feel
• 13:14
  restrictive,
• 13:15
  or,
• 13:16
  you
• 13:16
  know,
• 13:16
  the,
• 13:17
  like,
• 13:17
  something
• 13:18
  that
• 13:18
  you
• 13:18
  like,
• 13:19
  something
• 13:19
  that
• 13:19
  you
• 13:19
  enjoy,
• 13:20
  that
• 13:20
  you
• 13:20
  can
• 13:21
  come
• 13:21
  to
• 13:21
  enjoy
• 13:22
  after
• 13:22
  doing
• 13:23
  it
• 13:23
  for
• 13:23
  a
• 13:23
  little
• 13:23
  while,
• 13:24
  that
• 13:24
  it
• 13:24
  just
• 13:24
  kind
• 13:25
  of
• 13:25
  fits
• 13:25
  into
• 13:25
  what
• 13:26
  you
• 13:26
  do,
• 13:27
  because
• 13:27
  if
• 13:27
  you
• 13:27
  can't
• 13:28
  enjoy
• 13:28
  it
• 13:29
  and
• 13:29
  you
• 13:29
  can't
• 13:30
  you
• 13:30
  know,
• 13:31
  make
• 13:31
  it
• 13:31
  fit.
• 13:32
  You'll
• 13:32
  never
• 13:32
  stay
• 13:32
  consistent.
• 13:33
  So
• 13:34
  I.
• 13:34
  I
• 13:34
  love
• 13:34
  a
• 13:34
  New
• 13:35
  Year's
• 13:35
  resolution
• 13:36
  or
• 13:36
  a
• 13:36
  getting
• 13:37
  started.
• 13:37
  It's.
• 13:38
  There's
• 13:38
  excitement
• 13:39
  around
• 13:39
  it.
• 13:40
  Anything
• 13:40
  that,
• 13:41
  you
• 13:41
  know,
• 13:41
  gets
• 13:41
  you
• 13:41
  kind
• 13:42
  of
• 13:42
  motivated
• 13:42
  to
• 13:42
  start.
• 13:43
  But
• 13:43
  motivation
• 13:44
  goes
• 13:44
  away,
• 13:45
  willpower
• 13:46
  goes
• 13:46
  away.
• 13:47
  That's
• 13:47
  why
• 13:48
  you
• 13:48
  have
• 13:48
  to
• 13:48
  put
• 13:48
  the
• 13:48
  habits
• 13:49
  in
• 13:49
  place
• 13:50
  and
• 13:50
  so
• 13:51
  that
• 13:51
  you
• 13:51
  can.
• 13:51
  You
• 13:52
  can
• 13:52
  really
• 13:52
  fall
• 13:53
  back
• 13:53
  on
• 13:53
  those
• 13:54
  when
• 13:54
  you're
• 13:54
  not
• 13:55
  feeling
• 13:55
  motivated,
• 13:56
  you
• 13:57
  know,
• 13:57
  to
• 13:57
  do
• 13:57
  it
• 13:57
  as
• 13:58
  the
• 13:58
  weeks
• 13:58
  go
• 13:59
  on.
• 13:59
  Yeah.
• 14:00
  And
• 14:00
  it's
• 14:00
  always
• 14:00
  good
• 14:00
  to
• 14:00
  have,
• 14:00
  like,
• 14:01
  a
• 14:01
  workout
• 14:01
  buddy
• 14:01
  or,
• 14:02
  like
• 14:02
  a
• 14:02
  nutrition
• 14:02
  buddy.
• 14:03
  Right.
• 14:03
  A
• 14:04
  friend
• 14:04
  that
• 14:04
  might
• 14:04
  be
• 14:05
  going
• 14:05
  along.
• 14:05
  With
• 14:06
  you
• 14:06
  to
• 14:06
  do
• 14:06
  it,
• 14:07
  or
• 14:07
  accountability,
• 14:08
  you
• 14:08
  know,
• 14:09
  any
• 14:09
  type
• 14:09
  of
• 14:09
  accountability.
• 14:10
  I
• 14:10
  have
• 14:11
  a
• 14:11
  lot
• 14:11
  of
• 14:11
  clients
• 14:12
  who
• 14:12
  will
• 14:12
  come
• 14:13
  back
• 14:13
  to
• 14:13
  me
• 14:13
  because
• 14:13
  they're
• 14:14
  like,
• 14:14
  I
• 14:14
  thought
• 14:15
  I
• 14:15
  could
• 14:15
  do
• 14:15
  this
• 14:15
  on
• 14:16
  my
• 14:16
  own,
• 14:16
  and
• 14:17
  I
• 14:17
  just
• 14:17
  kept
• 14:18
  quitting
• 14:18
  on
• 14:18
  myself.
• 14:19
  But
• 14:19
  if
• 14:19
  you
• 14:20
  have
• 14:20
  that
• 14:20
  accountability,
• 14:21
  you're
• 14:21
  less
• 14:21
  likely
• 14:22
  to
• 14:22
  quit
• 14:22
  on
• 14:22
  somebody
• 14:23
  else.
• 14:23
  It's
• 14:24
  easy
• 14:24
  to
• 14:24
  quit
• 14:24
  on
• 14:24
  yourself,
• 14:25
  but
• 14:26
  when
• 14:26
  somebody,
• 14:26
  you
• 14:26
  know,
• 14:26
  you
• 14:26
  got
• 14:27
  to
• 14:27
  answer
• 14:27
  to
• 14:27
  somebody
• 14:28
  else.
• 14:28
  It's,
• 14:28
  you
• 14:28
  know,
• 14:29
  that
• 14:29
  can
• 14:29
  keep
• 14:29
  you
• 14:29
  going
• 14:30
  to
• 14:31
  100%.
• 14:32
  100%.
• 14:33
  So
• 14:33
  if
• 14:33
  a
• 14:34
  client
• 14:34
  wants
• 14:34
  to
• 14:34
  book
• 14:35
  with
• 14:35
  you,
• 14:35
  is
• 14:35
  it
• 14:36
  just
• 14:36
  as
• 14:36
  simple
• 14:36
  as
• 14:37
  going
• 14:37
  to
• 14:37
  your
• 14:37
  website
• 14:38
  and.
• 14:38
  And
• 14:39
  going
• 14:39
  through
• 14:40
  there?
• 14:40
  Yeah,
• 14:40
  they
• 14:40
  can
• 14:41
  go
• 14:41
  to
• 14:41
  Sarah
• 14:41
  Preston
• 14:41
  Healthy
• 14:42
  Living
• 14:42
  or
• 14:42
  the
• 14:42
  best
• 14:43
  way.
• 14:43
  I
• 14:43
  love
• 14:43
  to
• 14:43
  chat
• 14:44
  with
• 14:44
  you
• 14:44
  before
• 14:45
  you
• 14:45
  would
• 14:45
  sign
• 14:45
  up,
• 14:46
  so
• 14:46
  sending
• 14:46
  me
• 14:46
  a
• 14:46
  DM
• 14:47
  on
• 14:47
  Instagram
• 14:47
  is
• 14:48
  usually
• 14:49
  the
• 14:49
  best
• 14:49
  way.
• 14:50
  Oh,
• 14:50
  great.
• 14:50
  At
• 14:50
  Sarah
• 14:51
  Preston.
• 14:51
  Sarah
• 14:52
  Preston
• 14:52
  Healthy
• 14:53
  Living.
• 14:53
  Sarah
• 14:54
  Preston
• 14:54
  Healthy
• 14:55
  Living.
• 14:55
  Yes,
• 14:56
  guys.
• 14:56
  Sarah
• 14:56
  no
• 14:57
  H.
• 14:57
  Sarah
• 14:58
  no
• 14:58
  H.
• 14:59
  You.
• 15:00
  Like
• 15:00
  it
• 15:00
  just
• 15:00
  with
• 15:01
  Sarah
• 15:01
  with
• 15:01
  the
• 15:01
  a
• 15:01
  at
• 15:02
  the
• 15:02
  end?
• 15:02
  Yes,
• 15:02
  yes,
• 15:04
  guys,
• 15:04
  definitely
• 15:05
  check
• 15:05
  Sarah
• 15:06
  out
• 15:06
  because
• 15:06
  she's
• 15:06
  amazing.
• 15:07
  She
• 15:07
  has
• 15:08
  great
• 15:08
  tips.
• 15:09
  And
• 15:09
  please
• 15:09
  don't
• 15:10
  forget
• 15:10
  to
• 15:10
  rate,
• 15:10
  subscribe,
• 15:11
  and
• 15:11
  comment
• 15:12
  on
• 15:12
  your
• 15:12
  favorite
• 15:13
  podcast
• 15:13
  app
• 15:14
  so
• 15:14
  we
• 15:14
  can
• 15:15
  join
• 15:15
  together.
• 15:16
  We
• 15:16
  can
• 15:16
  get
• 15:16
  more
• 15:16
  women
• 15:17
  in
• 15:17
  this
• 15:17
  community
• 15:18
  and
• 15:19
  just
• 15:19
  be
• 15:19
  there
• 15:19
  for
• 15:20
  one
• 15:20
  another.
• 15:20
  It's
• 15:21
  amazing.
• 15:21
  So
• 15:22
  power
• 15:22
  in
• 15:23
  numbers.
• 15:24
  Absolutely.
• 15:24
  Especially
• 15:25
  at
• 15:25
  this
• 15:25
  age.
• 15:25
  We
• 15:26
  need
• 15:26
  to
• 15:26
  stick
• 15:26
  together.
• 15:27
  Yes,
• 15:28
  100%.
• 15:29
  Well,
• 15:29
  thank
• 15:29
  you
• 15:29
  so
• 15:30
  much,
• 15:30
  Sarah.
• 15:30
  You
• 15:30
  are
• 15:31
  so
• 15:31
  amazing.
• 15:32
  Thank
• 15:32
  you.
• 15:33
  Thanks
• 15:33
  for
• 15:33
  having
• 15:33
  me.