Latest / Spacious Success / 016 | Why You Feel Exhausted Even When You're Doing Everything Right, with Amelia Phillips

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016 | Why You Feel Exhausted Even When You're Doing Everything Right, with Amelia Phillips · Spacious Success

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Hi, I'm Dr. Christi Goodwin, a neuroperformance scientist, speaker and executive coach who
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learned the hard way the chasing success can come at a cost.
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After burnout landed me in hospital, I made it my mission to help ambitious women who
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are done trading their health and happiness for high performance.
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On spacious success, I share science-backed strategies and real stories to help you flourish
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as a female at work and beyond so you can stop paying the success tax.
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Before we dive into this conversation with Amelia Phillips today, I wanted to share
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something personal.
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I first met Amelia when I joined one of her programs, and I can't remember when.
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It was back when it was in a vitality, I don't know if you remember when that was.
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And then I joined her vitality 360 program, and since then we've actually got to know each
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other a little bit better.
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You see, we are very lucky to be part of an awesome group, we're a mastermind group, and
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we get together with other female entrepreneurs, and she has been, Amelia has been a mentor,
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a coach, a friend, a colleague, and a colleague who really constantly stretches my thinking.
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I don't know if I've ever said that to you, Amelia.
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You haven't.
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I hope you're in a good way.
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It is, it really, I love friends that champion you that cheer you on and also challenge you
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because I think we need that.
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We need those cheerleaders, but the challenges and the expanders in our lives.
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I think we would agree that we both share a love of science.
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We both love, I might say, have an infatuation with making data-driven decisions,
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and yes, we do often compare our notes on wearables and dissecting our blood biometric data.
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We are fun, I promise, that doesn't sound fun, does it?
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We are sounding like a nerd first already.
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Oh my goodness, stay with us guys.
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Yeah, hang in there.
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I promise, hang in there.
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Whether it's heart rate variability, sleep cycles, or cortisol management,
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Amelia is one of those people who brings evidence and elegance to everything that she teaches
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and that she lives.
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She is the epitome of health, I'm not just in her body, but I also think in her values.
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She's generous, she's deeply grounded, and she's always encouraging me, and I don't know
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she knows this, and the others around her to think better, to think bigger, to dream bolder,
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and to want more.
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And I love that.
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You are one of the expanders in my life, and I'm genuinely grateful that I have the privilege
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of sitting in your orbit.
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And I want this to be a reminder to you listeners, we all need wise women in our lives.
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We need collaboration, we need connection, and I think we've lost our villages, that's for sure.
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And so I want to remind you, who are the women in your life that guide you, that inspire you,
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and reflect back to you the next version of yourself?
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And for me, that is Amelia.
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So I am thrilled that you have joined me, and I would like to say welcome to Special Success.
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Christy, thank you so much, darling.
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That was just such beautiful touching words, and you haven't shared that with me before.
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So I will admit, sometimes in our mastermind sessions, I'm like,
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oh, Amelia's going to give me really direct feedback, and I know it's going to stretch me,
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but I can hand on heart, say, that I have walked away from those conversations,
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a better person, and with a bigger bolder version of where I was thinking before I came.
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So thank you.
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Well, it always comes from a place of love, and from an absolute place of knowing that you are so
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worthy, and I am so in awe of what you do every week with your amazing community,
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and the women that you inspire.
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And I love that you're in a great position where some days you're up in front of
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stages with thousands of people in the audience.
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But then you're also working on that very intimate level with people as well,
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and I think that's a really unique position that you get to be in.
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So I'm glad that in some small, tiny way, I am in some way helping you do the amazing work
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that you do.
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Thank you, you are indeed a name factor, I overheard my middle son the other day.
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I had left a model of the brain in the back of the car, and I picked one of his mates up,
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and he's made said, what is that?
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And he's like, oh, it's my mum's thing, it's a brain.
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She uses it for work, and he's made said, what does your mum do for work?
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And my 12-year-old son said, my mum plays video games all day, and looks inside human brains.
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His friend said, that is goat.
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I don't do that.
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I do a little bit more than that, but I do feel lucky.
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And I think you'd agree, and maybe we can start there to find work that you genuinely love,
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like that is just innately part of your DNA, work that is a true passion.
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How tells a bit about what you do, how you got here, the journey?
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Because I think many of us look around at a lot of accomplished women,
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and think that it was a clear trajectory, a very linear path,
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and from what I've learned from listening to you and other really wise women,
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is that it's not always the case.
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Can you tell us how you got to where you are?
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No, you're so right, you're so right.
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I always feel like there is some kind of red thread that goes through someone's journey,
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that when you start to connect the dots, it starts to make a bit of sense,
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but often to the person in it at the time, they're like, oh my gosh, it's chaos.
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I'm going here, I'm going there.
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For me, definitely health and women have been my red thread.
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And I discovered a passion for the human body at a very young age.
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I've got some really strong memories.
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It's so funny, listening to you tell that story about your son with the brain.
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I have a really, really strong memory, one of my core memories in primary school
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of being in year three, and the teacher bringing a lamb's heart into the classroom.
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And she had one of those plastic bowls,
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those kind of bigger, almost looks like a newborn baby bath tub filled with water.
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And we're all standing around half the class, squealing, and you and that's disgusting.
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And then the other half, including me,
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are just mesmerized by this fleshy thing in her hand.
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And she submerges this heart and she shows us how a heart works and how the human she starts
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squeezing it and pumping it and showing us the ventricles and the atrium.
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And I just remember being absolutely blown away
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that I have this thing in my chest that started beating
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when I was six weeks in gestation and won't stop beating till I die.
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And so I think from that moment onwards, I just bought all the books
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around the human body and then started a career as a personal trainer
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when I was 17 years old and really just got so invested in behavior change
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and using the physical body to shift someone's state.
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And then yeah, over my career, it's morphed in many different ways.
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So 13 years as a trainer in Australia and London,
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then I bought a gym in Pitt Street in Sydney and I ran that gym for six years.
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One of the hardest things I've ever done.
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I always say it taught me more than an MBA ever would,
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but kind of shifted off the gym floor into ownership and management.
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Sold that and then I moved into digital fitness.
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And that was when I partnered with Michelle Bridges,
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who's the trainer from the biggest loser.
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And we launched the Michelle Bridges 12-week body transformation.
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And so that was an incredible ride, 10 amazing years.
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It was such a successful business.
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We sort of grew from the four of us co-founders all the way through to staff of 56.
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You know, we transformed so many lives.
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And I got to really see behavior change on a mass level.
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And so similar to you and what I was saying a moment ago about
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your shifting between big audiences and then working one-on-one,
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you know, as someone that is so invested in other people's health,
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as a trainer, you would fall in love with your client
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and when they have a little win, you'd just go to bed so happy.
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And then I was seeing this on such a large scale.
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It was really just honestly such a career highlight.
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And then I thought after we sold that business in 2020,
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I kind of thought I don't know if I can top that
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because it was just such an amazing wild ride.
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But I also had four kids in five years during that second five years of 12 WBT
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from years five to 10.
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So I needed a bit of a reset and a bit of a break after such a wild ride.
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And we moved up to Avalon.
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And that was when I started tinkering with biotech.
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And I'd done a little bit of work with Apple and their Apple Watch.
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And I started to see this incredible behavior change
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unlock using data and data driven, you know,
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really small microdata inputs throughout the day.
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And something in me just ignited a little bit like the Lam's heart.
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I just went, oh my goodness.
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This is unlocking behavior change.
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It started with me and drinking.
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And you know, I loved a good tip.
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But when I started seeing what it was doing to my sleep,
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when I started tracking my sleep,
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I just didn't want to drink anymore.
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But you know, three months prior to that,
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if someone had just said, oh, stop drinking,
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I would have found it really hard.
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So yeah, so then I've shifted and I partnered with the most amazing
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integrative GP, so functional medicine GP
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to bring some of this really incredible data
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that we have access to now.
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Thanks to technology and biotech in blood biomarkers,
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in a whole bunch of functional health ways.
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And so that was, yeah, when we got together and you've
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you started on in a vitality, which is our flagship program
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and eight week program using 55 key blood biomarkers.
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And then that has evolved into our vitality 360 membership platform.
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So women often come on on our
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in a vitality program.
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And then they move on to our membership platform,
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where we then offer a whole bunch of other functional tests.
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And it's just, I never thought 12 WBT would,
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I never thought I would top that.
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But the work I'm doing with these ladies,
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the results we're getting is just absolutely blowing my mind.
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And it's real results.
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It's not about transforming your bikini body.
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We're talking longevity metrics that I can see are adding
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not only decades to these women's lives,
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but quality, healthy, happy years to their life.
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So I'm pretty pumped.
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And I love that you can in on high and at the isn't
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hindsight a wonderful thing to be able to look back and see
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those common through lines in your life.
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Like what have you derived pleasure from?
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Look, I love making data driven decisions.
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Hence why I'm a huge advocate for wearables.
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But can you explain a little bit more about when you use the word biotech?
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And you know, some of the blood markers,
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how does that, how do you think seeing really tangible metrics?
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I often say to people, we cannot outperform our biological blueprint.
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We have some harsh constraints as humans.
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And I think many of us are living and working in ways that are
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completely incompatible with how we were designed to function
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and flourish as humans.
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That's why I think stress, burn out and exhaustion
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are, you know, really epic chronic levels of all time high.
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So what does seen your own data?
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Well, you know, just explain a little bit more about biotech
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and how seeing some of these things
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can spur us on to make more healthier habits and choices.
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Yeah, look, I'm definitely of the mindset
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that you've got to measure it to manage it.
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If you are wanting to improve in some way,
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shape or form, you need to have those data points.
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And up until recently, if we're talking about our physical health,
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it basically had a set of scales and a tape measure.
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And maybe if you were one of those poor unlucky people,
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you got pulled into a dinky little room in the gym
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and someone came at you with some fat calipers.
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I was going to say also the jeans test.
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That's a really key one for me, like your jeans.
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Yeah, yeah, I'll hang on, are we talking J-E-A-N-S?
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I'm very well done.
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Because, yeah, the jeans test is in, can I do up my body?
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We get onto the jeans test is in the G-E-N-E-S test a little later.
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But certainly, we've moved on from that.
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And what a lot of people may not realize
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or just have not yet been exposed to is the amount of technology
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that is now available to us outside of just the doctor's clinic.
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That can be super helpful.
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So, say, for example, the evolution from the scales,
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you know, would now have got dexascans
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for those that are really into their physical body
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where you can measure your body fat, your muscle mass,
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your bone density, that's an example.
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But then when we look at biomarkers,
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let's face it, we're in midlife now.
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It's not about getting a bikini body.
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We want to make sure that we're A, avoiding chronic disease,
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and B, we're nourishing our body in a way for optimal health.
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And there is a whole set of amazing biomarkers through.
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Blood tests is the main one that we can use to track these.
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Now, at their very basic, when we go to a doctor,
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a doctor is looking for disease.
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So, you go, you say to the doctor, I feel like crap.
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Yeah.
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Not losing any weight.
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I've, you know, piled on a few kilos.
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I feel terrible.
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I'm exhausted all the time.
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And the doctor goes, all right, let's run a bunch of tests.
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And one of two things is going to happen.
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They're going to come back and say, oh, my goodness,
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your cholesterol is sky high.
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And, you know, with peak something up,
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you've got type two diabetes, okay,
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they've diagnosed some form of a condition or disease.
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And then, you know, let's take some medication
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off we go down that path.
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And that's wonderful.
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And that's why, you know, we're living long lives.
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And the medical world is fantastic at diagnosing
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and then treating that disease.
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But then you might be on the other side of the fence,
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where the doctor says, I've looked at everything
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and everything looks fine.
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But fine never means fine.
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Even when your partner asks how you are
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and you say fine, we also, fine does not mean fine.
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Yeah.
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And, Dr. Yasmina, my business partner taught me
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that the body whispers before it draws.
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And you don't just wake up one day with a disease or a condition.
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Your body has been whispering to you for a very long time.
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And so in functional medicine, we look at biomarkers
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through a different light.
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We don't use the reference ranges.
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So the reference ranges when you get your blood test back
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and everything's in the greens, so to speak,
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that's just populational norm.
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So it's basically the 80% of the population.
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However, it's not an optimal range.
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So in functional medicine, we look at what's more optimal for you.
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And we also look for patterns that might be appearing.
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It says, wow, you're starting to show some autoimmune
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triggering patterns.
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Early stages, you haven't been diagnosed
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with an autoimmune condition.
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But we can see that.
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So, okay, let's go and either do further testing
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to get to the bottom of it,
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or we can actually support through lifestyle medicine,
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which means let's take nutrition,
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let's take exercise, lifestyle,
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like stress management, supplements,
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and we take a really targeted approach.
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And so that's what we mean by it's not meant to be overwhelming.
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And certainly that's why we love inner vitality,
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because we've just got this snapshot of markers.
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You get this test done, everything comes back in the green
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or in the optimal range.
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Fantastic.
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We explain what these key out of the 55,
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they sort of tend to 15 really important ones.
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And you might only test that.
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That might be a baseline.
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You test that once a year,
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and you watch, you start to see any patterns developing.
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Or if you've got a few things that are out of that optimal range,
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you get targeted.
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What blows my mind, Chris,
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you asked me earlier about kind of what I'm seeing out there,
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is so many women that come to us and say,
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my doctor said everything was fine.
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And then we measure their markers,
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and particularly their markers around energy.
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So ferritin, vitamin D, thyroid markers,
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a whole bunch of minerals as well.
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And they're all absolutely suboptimal.
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And for a lot of these ladies,
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it's not just one that's out of range, it's four or five.
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And I'm like, no wonder you're exhausted.
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So to me, that makes the journey easier because you get clarity.
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And you're like, okay, I'm not going mad.
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I can see, and a lot of the time when you get really targeted
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and you can identify what area is insufficient,
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then you're really targeted in your approach
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to restore balance so you have more success
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because you're not just trying to stick jelly to the wall.
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You're making a targeted approach.
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It makes you feel more in control, you're not overwhelmed.
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And it works.
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We see the results come through.
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So that's what gives me so much hope
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and our ladies feel so much better for it.
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I love hearing that.
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And I think you said a couple of things there
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that really resonated for me.
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And what I see with the clients,
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I work with who use wearables.
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So we're not necessarily tracking blood by metrics
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although with your webstrap you can now import your blood work
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that you have had done any sort of blood test
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you've had with your GP.
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Now it's not necessarily calling in functional ranges.
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It's calling in those standardized ranges.
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But I think the really key thing
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with any sort of tracking that you do
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is it's precision medicine.
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Like you're getting bespoke, customized,
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personalized insights into what your physiology really needs.
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What it's low in, what it's high in.
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So you're getting very unique specific information.
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The other thing that I really love
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about any sort of tracking that we can do,
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especially as it pertains to our health
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is that I think you'd agree
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habit change is often very incremental
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and it's often invisible.
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And how many of us are making these improvements
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especially with our physical health
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but we may not see the numbers drop on the scales
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or our genes might still be that one button
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that's struggling to close over.
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And I think that when you can start to,
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like what you said, what gets measured gets managed.
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And when you can start to track,
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you will start to see very quickly
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if you make some of these changes
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that you and Dr. Yezz need to recommend.
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Or if you start to implement the clients I work with,
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microhabits, you can start to see
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some of those improvements
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that we may not otherwise externally see.
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I often think of that.
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I don't know if you've seen Amelia
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that me on social media of the minor
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and he's just about to give up
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before he hits gold.
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He's really close to hitting gold,
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but he's turned around
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and he's got his pickaxe on his back
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and he's walking away.
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And I see that with a lot of people
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that are making improvements, changing habits
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but because they don't get necessarily
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tangible concrete metrics to confirm that,
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we often give up.
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And so I love, do you see that with the clients?
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Oh my gosh, hearing you say that
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reminds me how often I want to pick up a set of scales
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and throw them out in the middle.
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Because to your minor analogy,
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the amount of times I've had a woman come to me and go,
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it's just so frustrating.
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I haven't lost any weight
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and I don't know what's right.
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And they just want to throw in the towel,
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but then when we retest their markers,
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see their insulin resistance score has come right down.
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The inflammation markers have come right down.
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Their nutrient markers have gone up.
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And then they're like, oh wow, that is awesome.
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And it gives them that impotence on me.
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Yeah, because you realize that also
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when you start an exercise program
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and when you are changing your body shape,
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you do have things like your hydration levels shift
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might be improving your muscle, lean muscle mass.
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If you're taking creatine,
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you might be adding very healthy water weight on there.
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So it's just, I feel like it's the difference
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between kind of hacking around with a giant mallet
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or David, you know, Da Vinci working on David
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with his tiny little instruments,
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like you're just going to get so much more precision.
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If you want to be a high performer
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and you want to have that beautiful,
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spacious success that I love what this podcast is about,
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you've got to start to use precision instruments
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and it's not designed to be overwhelming.
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In fact, quite the opposite.
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It's designed to be empowering and calming
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and making you feel in a sense of control
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because you're like, yeah, tick, tick, tick, I've done that.
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Okay, I know what my focus is and off I go.
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Yeah, and it's that targeted.
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I think you alluded to it before.
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It's not about throwing spaghetti at the wall
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and seeing what sticks.
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It's not, you know, I have a, I really deplore the word hacks.
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Like, you know, so many hacks online,
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you're getting customized bespoke advice about what your body,
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what your physiology needs for optimal wellbeing.
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So I love that.
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And if anything, it saves you time
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because you're not wasting time on strategies
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and protocols and practices or vitamins
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that are completely, you know, redundant.
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The amount of disease, the amount of urine.
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Yes, 100% targeted supplementing is very, very different
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to just sort of grabbing a few things
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that off the shelf that you, you know,
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heard about on the Instagram, that doesn't work
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and there's such a different camp around supplements or lock
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but I can tell you that targeted supplements absolutely do work
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and I see the difference day in and day out
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in the thousands of members that have come through our program.
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So yeah, I'm an advocate.
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Targeted supplementation.
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Absolutely.
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And I can vouch for that.
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One of the key things I got out of the very first round
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of inner fatality that I did was introducing,
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is it a nozzatil?
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Did I say that?
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Yeah, myo nozzatil.
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And that's still in sensitizer.
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Huge difference to my insulin measures
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within, I think it was in, I've retested,
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because I liked that.
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I think I retested about four months later.
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So within four months,
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simply adding that particular targeted supplement in
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and my markers changed substantially.
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Now, had I never tested that, I never would have known
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and chances are I could have tried a whole lot of other practices
22:53
and protocols that never would have worked anyway.
22:55
And you look, you're a great example of someone
22:58
who was feeling frustrated because you were like,
23:02
I was fine.
23:03
My GP said you were fine and you were not feeling fine.
23:08
And also you felt like you had this stubborn weight.
23:11
And if we'd have just focused on the scales with you
23:14
and just said, let's just use the scales
23:17
as your measure of success,
23:18
then you might have been disappointed
23:21
and there would have been absolutely no point focusing
23:24
on the scales when you're showing some signs
23:27
of metabolic inflexibility,
23:29
which you were in signs of insulin resistance.
23:32
Trying to have someone that's showing signs
23:34
of insulin resistance trying to lose weight
23:37
is like running up hill
23:40
and trying to beat your flat score.
23:44
It just isn't going to happen.
23:45
Let's fix that metabolic inflexibility first.
23:49
And there was a whole bunch of strategies
23:51
that we put together,
23:52
including supplementing with myonositol,
23:54
which improves your insulin sensitivity.
23:57
And then you fix that
23:58
and then you'll see the scales improving at a later stage.
24:02
Now, absolutely, I can attest to that.
24:04
So you very discreetly mentioned before
24:06
that you're a mum or a parent, I should say,
24:09
of four children, four.
24:12
You're a very accomplished person in your field.
24:14
You work in the media tech, you have your own business.
24:18
How has your relationship with your own body
24:21
and your energy changed over the seasons of your life?
24:23
And what are some basic habits?
24:26
What are the, I often call them ignition habits,
24:28
like what are the cornerstone foundational habits
24:31
that have really enabled you to continue parenting
24:34
and running the work that you do?
24:37
Yeah, gosh.
24:39
It's a hard question to answer without saying
24:42
the generic stuff around, you know, sleep.
24:45
Say it first, yes.
24:47
You know, the core, the levers that I pull,
24:52
first and foremost are the cornerstone habits.
24:56
So sleep, for example,
24:58
I absolutely prioritize sleep, exercise.
25:03
You know, I'm five days a week.
25:04
I'm not, you know, I'm not a insane marathon runner
25:07
or an athlete or anything like that.
25:09
But I, and getting those five sessions in a week
25:12
is really challenging as far as I have to work hard.
25:16
I have to say no to a lot of people.
25:18
I have to fight with my hobby.
25:20
You know, I have to overcome, you know, scheduling issues,
25:25
but that is my not negotiable.
25:27
And managing my, my nutrition in a way that nourishes me
25:33
but doesn't over nourish me, especially as I'm 47
25:37
and I'm going through perimenopause as well.
25:40
But interestingly, what I've been reflecting on recently
25:44
is kind of underpinning all of this.
25:48
I would never have called myself a disciplined person,
25:51
but I've really been reflecting a lot
25:54
on that word discipline lately.
25:56
And I realize that it actually is not the dirty word
26:01
that a lot of people associate.
26:04
And I've been quizzing a few people lately going,
26:06
when I say the word discipline, what comes up for you?
26:09
And for a lot of people, it's hard work,
26:15
it's stress, it's pressure,
26:17
but actually I am reframing the word discipline.
26:22
And I'm realizing that discipline has actually done the opposite
26:25
for me and it's given me space.
26:27
And it's given me, I guess, a framework
26:31
in which to run my life.
26:34
And I guess I think it a little bit,
26:37
like first of all, managing my schedule.
26:39
I think one of the winning formulas I've learned over the years
26:43
is the discipline of running a schedule
26:46
as kind of tightly as you need to
26:48
when you've got four kids in a business
26:50
and all that sort of, those kinds of pressures.
26:54
So for me, I've realized that when I'm really disciplined
26:59
with what I say yes to
27:01
and more importantly, what I say no to,
27:04
it then gives me this space where I have the space
27:08
to do the things that really matter.
27:10
And that might be going to my kids,
27:14
one of my kids is finishing year six.
27:15
So there's been so many years six
27:19
end of important assemblies and awards
27:22
and ringing of the bells and dinners and all of that.
27:24
And so I have learned that discipline
27:28
has actually offered me space and freedom.
27:32
And I think a lot of people don't tie,
27:35
you would never think discipline and freedom,
27:37
but that I think has underpinned,
27:40
if I said, oh, what's my winning formula?
27:42
Yes, it's sleep, yes, it's exercise,
27:44
yes, it's nutrition, targeted supplementing
27:47
and emotional health,
27:48
but underpinning all of that has probably been learning
27:52
to be disciplined in what I say yes to,
27:55
what I say no to my schedule.
27:57
Does that make sense?
27:58
It does.
27:59
And it's really interesting you say that.
28:00
So the other week I went out with some friends
28:01
and there was a new lady that came along
28:03
and my friend introduced me
28:05
and she did the very generic introduction
28:08
and then she started saying Christie
28:09
is one of the most disciplined people you will meet.
28:12
And I will admit, I was offended at first
28:14
with like your reaction, like,
28:16
oh my goodness, it has connotations of being boring
28:19
and monotonous and dull and serious,
28:24
but on reflection, I started to see that it is a compliment
28:28
because there's no way I could have the freedom
28:31
to like exactly what you said,
28:33
experience what I call spacious success,
28:36
having an abundance of time, energy,
28:38
I think that's a really key thing and attention
28:42
to do the things that mean I often say success
28:45
is living in close proximity to your values.
28:48
And if you can create structures
28:50
and have the discipline to adhere to it
28:53
because there's one thing to write up your weekly plan,
28:55
it's another thing to stick to it, come Monday morning
28:57
when sleep looks like a better alternative,
29:00
but to have the, I think the discipline is key,
29:03
so I really like that.
29:04
And it's a word, I don't know if I've used the same word
29:06
with my sons, but we talk about consistency
29:11
and honoring your commitments.
29:12
And I think that's such a really key thing.
29:15
I also love that you, like I often say the basics work
29:19
if you work the basics.
29:21
And I think a mistake so many of us are making
29:23
and I will raise my hand to say guilty
29:25
of having tried this before.
29:27
I think we're all looking for silver bullets,
29:29
we're looking for expedited processes,
29:31
we're buying into the hacks we see on social media,
29:34
thinking that there's a fast cut,
29:35
like a shortcut to success,
29:37
or that there's one thing that's the silver bullet
29:40
that's going to solve all of our problems.
29:42
And I often think that we bypassed all the basics,
29:46
like you cannot green smoothie or ice bath
29:49
and you're way out of getting enough sleep.
29:52
Like you can't, or mouth's taping, for example.
29:55
All we do have that in common, I share my deans blew up
29:58
as I think I shared in one of our mastermind groups
30:00
when I shared something about that,
30:02
for the love of God, like please stop taping your man.
30:05
I know, I know.
30:08
Yeah, I just go and I've gone.
30:10
Oh, I was just going to say,
30:13
you know, I think for a lot of us
30:16
getting those basics right can be really challenging.
30:20
And so again, I'm all about this targeted approach.
30:25
So for example, me and sleep,
30:27
I have up until recently been that,
30:29
you know, you can sleep when you're dead
30:31
and let's just burn the candle and it wasn't until
30:35
I started tracking my sleep
30:38
that I realized how important it was
30:41
and also how different I felt
30:43
and also how much I could influence the quality of my sleep.
30:47
But did I suddenly start getting eight hours of sleep
30:51
seven days a week?
30:52
No, it took me bloody 18 months of testing and failing
30:57
and trying things out.
30:59
And so for me, for example,
31:01
what really worked with my sleep,
31:03
because there's one thing to, you know,
31:05
there's what we like to call can't sleep versus won't sleep.
31:09
Okay, so can't sleep is you poor people out there
31:12
that are doing everything right.
31:13
And then for whatever reason you wake up,
31:15
being at three in the morning,
31:16
you can't get back to sleep.
31:17
That's one camp can't sleep.
31:19
The other is the won't sleep,
31:20
which is all the factors that are within your control,
31:23
you know, the sleep hygiene,
31:25
how late you stay up, the doom scrolling,
31:27
all that kind of thing.
31:28
And so I'm focusing on the won't sleep.
31:31
I made a pact, I was very intentional
31:35
where I said four nights a week Sunday, Monday, Tuesday,
31:38
and Wednesday, I am going to be fanatical about what time I'm in bed
31:43
and what time I wake up,
31:45
because I wake up really early to train,
31:47
I have to go to bed at stupid early.
31:50
I'm not a clock.
31:51
Oh, yeah, I mean,
31:53
and so if I want to be in bed for eight hours,
31:56
particularly on a Monday and a Tuesday night,
31:58
when the alarm goes off at 4.15,
32:00
I have to be in bed, it's got an eight in front of it.
32:03
I'm embarrassed to say.
32:04
And so it's really hard when you're picking your daughter up
32:07
from gymnastics at 7.30,
32:09
and but I was so intentional,
32:13
I couldn't do it seven days a week,
32:14
but I would try to pick those four days a week
32:17
and look what happened.
32:18
My routine changed.
32:20
I set up a little reward system for myself
32:23
or I'd reward myself with the massage
32:24
if I did four weeks in a row.
32:26
And now it's easy and it's not difficult
32:31
because I set up those kind of those scaffolds
32:34
to help me shift that habit.
32:37
And now here I am,
32:38
and I can, you know,
32:39
hand on heart, say that that sleep lever is well pulled now.
32:42
And I feel so much better for it.
32:44
Yeah, I often say sleep doesn't impact your wellbeing
32:48
and performance, it dictates it.
32:49
Like it is bedrock of our performance and wellbeing.
32:52
And one of the key things that I think's often overlooked,
32:55
and it's the first thing we often give up when we're stressed
32:59
or when we're under the pump.
33:00
So I applaud you.
33:01
And I wonder, given that you work with, you know,
33:05
a demographic that's very similar to I'm assuming
33:07
the listeners of this podcast to the women
33:09
that I have the privilege of coaching
33:11
and speaking to at events,
33:13
I wonder if you've seen a common denominator
33:16
in the data that you see with the participants
33:19
in your programs in terms of what are the,
33:22
I mean, given that we now know we're all talking
33:24
a lot more about perimenopause and menopause, thankfully.
33:28
What are some of the common denominators you see women struggling with?
33:32
Because I think, I don't think we talk about this openly enough.
33:35
I think there's, we've definitely shifted more towards it.
33:37
But what are some of the common things you see women in their 40s and 50s,
33:41
whether they're in peri or in actual menopause,
33:43
struggling with when it comes to their health?
33:46
Yes.
33:47
Because the sleep conversation was the catalyst for that question
33:50
because it had down one of the first things that go with the women that I coach.
33:56
If it's not unmanaged day-time stress that disrupts their sleep,
33:59
what we often see is changes in progesterone
34:01
that cause significant impacts or have significant impacts on their sleep.
34:05
I just want to say.
34:07
I'd probably pop it into a couple of different buckets.
34:11
So I see a lot of insufficient micronutrients.
34:16
So I see a lot of women that are really operating
34:19
at an absolute subpar level.
34:22
They're, they're, you know, some really key micronutrients
34:26
that are important for so many interactions in the body,
34:30
things.
34:30
So the ones I see that are really low and consistently low.
34:34
And I'm just like, what is going on here in Australia is vitamin D?
34:38
That was about to say that.
34:39
That was one that came back for me on my first one week.
34:41
That I was shocked.
34:42
I'm like, I look at Australia, I'm outside.
34:45
How does it, yeah?
34:46
I know.
34:47
And that, a lot of people don't realize that vitamin D directly impacts our energy levels.
34:52
And so when it's and our mood, our emotional health as well.
34:55
So when that's insufficient or deficient,
34:58
we weren't just seeing insufficiencies.
35:00
We see a lot of deficiencies.
35:02
And I do love that one when it comes back low because it's such an easy fix
35:06
as far as, you know, yes, supplementing with vitamin D under the tongue
35:11
or, you know, getting your eight minutes of sunshine, a sun smart per day.
35:16
But I see this, I see this collection of micronutrients
35:19
that are just suboptimal.
35:21
So vitamin D, magnesium, ferritin, which is iron as well.
35:25
We see some important minerals like iodine,
35:28
which is really important for thyroid health.
35:31
So that's one bucket where I see.
35:34
And I just think if you're wanting to be a high performer and operate
35:38
and push your body mentally, physically,
35:41
and you're in such a, you know, busy stage of life,
35:44
you at least need to have those micronutrients
35:46
that are the building blocks for your hormones.
35:49
Yeah.
35:49
For every cell in your body,
35:51
they need to be improved.
35:53
So some of it's through nutritional, targeted nutrition,
35:56
like seaweed for iodine, for example,
35:59
others through supplementation.
36:01
The other bucket, if we're kind of looking at buckets that I see,
36:05
is hugely stress.
36:09
And I know, Chris, you did one of our stress tests.
36:13
So we do a cortisol.
36:14
It's quarter car and diurnal car stands for cortisol awakening response.
36:19
And it's a saliva, six saliva samples over a day.
36:24
And then you get this fantastic report.
36:27
And I remember you came back as, do you mind me talking about your thoughts?
36:30
Go for it.
36:31
Because I was going to say, I do track my stress with my wearables.
36:34
So with my weapon or a ring, I can see what it suggests,
36:38
you know, when it's high stress, when it's low stress,
36:40
what microhabits bring you back to a stress baseline.
36:43
But what that didn't tell me was this pattern of stress,
36:46
like the curves or the architecture.
36:47
So please, feel free to add.
36:50
There's kind of four buckets of stress.
36:52
When we look at this test, not all stress is the same.
36:56
And so number one, we have, you know, women out there that are going,
37:00
I don't know if I'm stressed or not.
37:01
I, you know, I kind of, I feel fine.
37:04
You know, it's this idea of a frog and boiling water.
37:06
Some people don't realize how stressed they are.
37:09
Or other people know their stress,
37:13
but they don't know what type of stress it is.
37:16
And the way we, the way we treat stress is different.
37:20
I'll talk about the four buckets that we saw.
37:22
So, you know, in the cohort we did with you,
37:24
we did 65 ladies.
37:26
They all took this test.
37:27
Five women returned a normal healthy stress response out of 65.
37:33
And that blew my mind.
37:34
I honestly didn't realize the prevalence of stress.
37:39
Yeah.
37:39
And so the three, the four buckets are either healthy,
37:42
the first bucket, five people came back in that.
37:45
Then you have chronic, a chronic stress response
37:49
where the cortisol, there is no cortisol curve.
37:52
Cortisol starts high in the morning,
37:54
which usually means a rubbish sleep
37:57
because melatonin and cortisol work like a sea sore.
37:59
So if cortisol's high, melatonin's low,
38:02
obviously we need melatonin to sleep.
38:04
So this was you where you started high
38:08
and you pretty much just stayed high all day.
38:11
There was not this lovely,
38:12
what's meant to happen is cortisol starts low.
38:14
I think of like the profile of a mountain that starts low,
38:17
you wake up, it rises quite steeply for the first 60 minutes
38:23
of awakening.
38:24
And that's when you survey the landscape,
38:26
you go out and hunt for your food and whatnot.
38:28
And then when you realize the world is a safe place,
38:31
then your cortisol comes back down the mountain
38:33
and then it should track nice and low.
38:35
Now yours just started high and it just stayed high.
38:38
There was an amount and it was just high the whole day,
38:40
which is indicative of chronic stress.
38:42
Yeah.
38:43
Then you have the third bucket, which is a blunted car.
38:47
So these, you know, the cortisol starts upon awakening low.
38:52
So you think fantastic, good starting low,
38:55
that's got to be a good thing.
38:56
But then it never rises.
38:58
It stays blunted, it stays low all day.
39:00
And that's a sign of adrenal fatigue.
39:03
That's a sign of someone that is in burnout.
39:06
That person may have slept well or may have slept poorly,
39:10
but they're the person that do not talk to me
39:12
until I get that coffee, or four, or three, or a shot.
39:17
And they're that person that absolutely has no energy.
39:21
And that's where that's quite serious to be honest
39:25
and something that needs to be addressed
39:28
very differently to someone that has chronic stress.
39:30
And the final bucket is what we call a dysregulated car.
39:34
And this is where they're up and down.
39:36
Just all over the shop and it could look very different
39:39
from it's just completely dysregulated.
39:41
And usually late stage perimenopause
39:44
or kind of untreated menopause
39:48
can be where we see that dysregulation
39:51
or if we have severe mental health challenges.
39:54
So where you're either diagnosed with severe anxiety
40:02
or severe depression, we'll see those responses.
40:06
And so I don't know how did you,
40:07
like when you saw that you were chronically stressed,
40:10
was it something that made you go,
40:11
ah, I actually do need to pay attention to this now?
40:14
Yeah, because my strap told me that I just wanted to corroborate
40:18
that there wasn't some normally a mistake in the loop strap.
40:22
So it definitely confirmed, I also felt that.
40:24
I mean, I knew that my sleep was being disrupted
40:27
and we often know that one of the surefire signs
40:30
and I see this consistently with my female clients
40:34
is that when they have elevated or sustained periods
40:37
or chronic stress universally,
40:39
they tend to be the women that are waking up,
40:41
tired and wide between two and four AM.
40:43
And I'm able to go back to sleep
40:44
because their cortisol is beginning to peak as it should,
40:47
you know, those early hours of the morning
40:49
to hit its peak as you said when we wake up.
40:52
But because they're going to bed
40:53
and they want a better description,
40:55
their cortisol cup is already full
40:56
from that elevated level in the day.
40:59
When their cortisol begins, it's increased.
41:01
It's when we wake up because we've got this overflow.
41:04
The other thing that I consistently see
41:06
and this is one of the problems with burnout,
41:08
I often say burnout is a slow, erosive spiral.
41:12
It doesn't happen overnight.
41:13
I feel like it's that panteen ad from the 80s.
41:15
It doesn't happen overnight, but it will happen.
41:17
And so the problem with burnout is as you described,
41:21
often people don't realize,
41:22
I mean, I was one of these people.
41:24
I had no idea I was burnt out
41:25
until I was put on a ventilator in a hospital
41:29
because I was so exhausted.
41:32
And I had a very severe dose of COVID.
41:35
But what I see with a lot of women
41:37
is that because their body is no,
41:39
their adrenals are no longer producing cortisol often,
41:43
they don't feel stressed.
41:44
So when you say to someone, how are you often get,
41:48
they actually say fine and they mean fine
41:50
because they're not getting that surge of stress hormones
41:53
like they once used to,
41:55
or we often see what we call emotional blunting.
41:58
So if you say to someone, how are you
41:59
and they're in the throes of burnout,
42:00
they'll often say, I'm blah.
42:03
It's not a very scientific word, but we've all been there
42:06
when either good nor bad would just blah.
42:08
And so that blunting of emotions
42:10
is another really clear sign.
42:12
I think that someone is in burnout.
42:15
But for us to detect ourselves,
42:17
easier to observe in others.
42:19
I love that you say that and it reminds me,
42:22
I interviewed Oshad Dunsberg on my podcast recently
42:27
and he says he's got a rule that if he says he's fine
42:31
three times to people that are saying,
42:34
how are you, I'm fine, I'm fine.
42:35
If he says it three times when he knows he's not fine,
42:39
that's when he has a checkpoint with himself.
42:41
And I know it isn't that clever
42:43
because I had a tough morning this morning
42:46
for a whole range of reasons as we do.
42:49
And I felt myself like smiling through gritted teeth
42:51
as I saw a couple of mums on the school drop,
42:54
you know, I'm fine, I'm fine, I'm fine.
42:56
And yeah, that's when it's just a moment to check yourself
42:59
and say, well, hang on, I actually am not fine.
43:03
And I think with stress management,
43:06
the other message I want to give is one of hope
43:10
is that it's actually really,
43:12
I'm not going to say easy to improve and to fix
43:16
because easy's not, doesn't give it the respect it deserves.
43:20
But there is so many really small
43:23
and manageable things that we can do.
43:27
And you know, that really makes such a big difference
43:31
to our stress levels.
43:32
And I often use this analogy.
43:35
I call it a daily breath, a weekly pause
43:38
and a seasonal restore.
43:40
And what I mean by that is when you think
43:43
about stress management, there's three kind of levels
43:47
as daily, weekly, and then seasonally.
43:50
And so for stress management,
43:52
like some of us fall in the bucket
43:54
of only focusing on the seasonal fix.
43:56
So I'm going to book a retreat.
43:58
I love Billabong retreats just outside of Sydney.
44:02
I have moved it four times.
44:04
I've had a book since the start of the year.
44:07
I've moved it four times.
44:10
And so for a lot of us, it's like,
44:11
I'm just, if I just get to that retreat
44:13
and I book that big holiday and whereas
44:16
it's important to fill those three categories.
44:18
You might want to have the big reset
44:20
once a season if you're lucky.
44:22
But then the small daily habits of that breath work.
44:26
And I'm a failed meditator.
44:28
I'm the first and all the meditators say,
44:30
Amelia, there's no such thing as a failed meditator.
44:33
I'm like, well, tell me what I am then.
44:35
Give me a label.
44:36
But what I can do is I can box breathe.
44:40
I can, you know, imagine a box in for four breaths.
44:44
Hold for four breaths out for four breaths.
44:47
Hold for, I can do that eight or nine times
44:49
just before I go to sleep.
44:51
When I have a bath at home, I love having a bath.
44:54
Instead of sitting there with my phone in my hand
44:56
and doing scrolling, I can just close my eyes
44:58
and take some deep breaths.
45:00
Every time I put my hand on the steering wheel,
45:02
I love driving, I find driving relaxing.
45:04
So I can take some deep breaths.
45:06
And that's that daily breath.
45:08
And then the weekly pause, you know,
45:10
if you're lucky, you might book a massage
45:12
once a week or once a month
45:13
or it might just be scheduling downtime
45:16
and it might be binge watching your trashiest TV show
45:20
with no guilt, no laptop next to you
45:23
as you're just doing a bit of work on the side.
45:25
So that would be my big takeaway for those
45:28
that are trying to reset their stress
45:31
is that daily breath, that weekly pause
45:35
and then that seasonal restore
45:37
and making sure you're doing something
45:39
in each of those buckets.
45:41
And I will corroborate that when I realized
45:44
I needed to really seriously tackle my stress,
45:46
it was sighing.
45:47
So two to three cycles of sighing.
45:50
It was doing some box breathing.
45:52
And it was literally going for just a stroll
45:55
every now and then.
45:57
The weekly resets for me was trying to fit in.
46:00
I'm a huge, I love reflexology.
46:03
I have a friend who's a reflexologist
46:05
so booking consistent, you know,
46:06
they weren't weekly by any means.
46:08
I would love them to be.
46:09
But and as you said, like scheduling those things in
46:12
because what goes in the calendar, we stick to.
46:14
So just trying to put in those mini pauses
46:17
and then those larger breaks as well
46:19
because we often get anticipatory dopamine
46:21
even when we see the girls' weekend away.
46:24
Oh, you know, in our calendars.
46:25
And so I think the good news is
46:27
and the research, I love that research
46:29
and science corroborates this,
46:31
is that I call them piccolo breaks
46:33
so they don't have to be coffee
46:34
but I like the idea of a coffee analogy.
46:36
So I call micro breaks piccolo breaks.
46:39
They're small but they pack a mighty punch.
46:41
Yeah.
46:42
And so those two to 10 minute breaks
46:44
interspersed throughout our days,
46:45
the breathing, the box breathing,
46:47
the closing of our eyes,
46:48
the standing out in the sun, the laying down.
46:51
I just interviewed someone earlier
46:52
and she said sometimes when she's feeling overloaded
46:54
and she doesn't think she can get through
46:55
to the end of the day and she's a CEO,
46:57
she lays down for 10 minutes, just 10 minutes.
47:00
And she said her output, her mood,
47:03
her energy are exponentially increased
47:05
just by resting for 10 minutes.
47:06
So I call them piccolo tall.
47:09
So some days, you know, a piccolo coffee won't cut it.
47:12
We need the tall so those weekly pauses
47:15
and then the grand day, those big breaks
47:17
that we do have, you know,
47:19
secutive days where we can reset.
47:21
So I love that.
47:23
Yeah.
47:24
It's stress management is up there
47:26
as one of those cornerstone habits
47:29
because it's not about the stress in our life.
47:34
It's about how we respond to that stress
47:37
and it's unique for all of us
47:40
and it's such a wonderful skill set
47:42
to learn how to manage our stress effectively
47:45
and it takes intention, like you said.
47:47
But not complicated.
47:48
And that's, you know, in my keynote,
47:50
I talk about how we have to learn to dance with stress.
47:52
We have to build, I call it stress adaptability.
47:55
And one of those things I'm sure you have had to do
47:58
being a parent of four kids
48:00
is to learn to dance with stress.
48:03
I think we often assume, and correct me if I'm wrong,
48:07
but I think as women, we often assume
48:09
that women who seem to have it all together,
48:11
they don't struggle.
48:13
We often say that a woman has it all.
48:16
She may not just be doing it all.
48:18
Can you unpack?
48:19
I think there's a superwoman myth
48:20
and I don't know you and I've had conversations
48:22
offline prior to today about this.
48:26
Do you think there's a cost of imposing that expectation
48:29
on other women or using that term?
48:31
You're a superwoman.
48:32
I don't know if I have a visceral reaction
48:33
when somebody uses it to describe me.
48:35
Yeah.
48:36
Any advice?
48:39
I think no one feels like a superwoman.
48:43
If someone's ever said it to me,
48:45
it makes me feel a little bit like an imposter or a fraud
48:48
because I'm like, oh, if you're at the scene
48:50
how I yelled at those kids in the car this morning
48:52
or the nutritious lunchbox that I just packed full of
48:57
packet foods, it makes me feel a bit like a fraud,
49:04
but at the same time, I don't want to discount people
49:08
that are saying a lovely comment
49:10
and it's coming from a beautiful place as well.
49:14
But I think that we are inherently really hard on ourselves
49:21
and I think that when someone gives you a compliment,
49:27
even if it's not something that you necessarily agree with,
49:31
I think it's important to sit with that for a moment
49:34
and just have a little moment to say,
49:36
okay, well, there's something about me
49:39
that this person is admiring,
49:42
but just know that none of us bloody have it all together.
49:47
And no one does and we are in the squeeze season.
49:52
I call it the storm season of life
49:54
because just like a storm,
49:56
there's so many weather events happening at the one time
50:00
from thunder to lightning to rain to hail to wind
50:03
and we are in this insane storm season
50:08
where our family pressure is at its peak.
50:12
Often from a career perspective,
50:14
we're really pushing really hard physiologically,
50:17
we're changing, we've got all these moving
50:20
weather patterns happening around us.
50:22
I think that a lot of us are really hard on ourselves
50:27
and I think that I feel so lucky to be surrounded by women
50:32
like you and in our mastermind
50:35
that are so supportive of that.
50:38
And so I think we all have broken the super woman
50:43
members of Gapal.
50:44
We ripped it off.
50:46
Yeah, we ripped our capes off and said,
50:50
I'm the seat.
50:51
I don't like that, you know?
50:53
Yeah, we're just doing the best that we can
50:55
and also, you know, everyone's doing fantastically
50:59
like in awe of what us women accomplish.
51:03
I mean, you only need to look at childbirth.
51:06
That's just the start of this superhuman, incredible talents
51:10
and capabilities that women have.
51:12
So I agree.
51:13
Yeah, and I think for if I look back
51:17
on myself in my younger years,
51:20
I often think I wish I'd celebrated my successes more.
51:24
I used to just be like, yeah, got that tick.
51:26
Okay, moving on to the next thing.
51:27
Oh, but I got that thing but it wasn't quite what I wanted.
51:31
I feel like now I am such a fan of celebrating whatever I can.
51:38
And however, even with my kids,
51:40
I make us all jump around the room and do a happy dance.
51:44
If they come home from school and something happen
51:46
and I'll do the same to my kids,
51:48
I'll be like, guess what, I knocked that project off
51:50
and I just am much more about, let's celebrate
51:54
and look how far we've come.
51:56
Yeah, well done.
51:57
I think you've answered it,
51:58
but feel free to share something else.
51:59
I was going to say what's one thing big or small
52:02
that you do to experience spacious success?
52:04
Is it celebrating the big and the little things?
52:07
Is there something else?
52:09
Yeah, look, it definitely that's been a real theme for me.
52:14
I think and it's a lovely message.
52:16
I think all of us can take a moment to just think about
52:19
in the last couple of weeks,
52:22
what something you could really that maybe you just let slide by
52:25
that you could actually sit and really celebrate.
52:28
And it can be as simple as playing a song
52:31
that's your favorite song and jumping around the room
52:33
like, baby, it's silly about it.
52:35
Or you can reward yourself with the message.
52:39
Because the video said, yeah, I think that's one.
52:44
And then the other one that I do a lot of
52:46
is protecting my energy capital and this idea
52:50
about looking at my days and weeks
52:53
and working out what makes an energy deposit
52:57
and what makes an energy withdrawal.
52:59
And so for example, for me, exercise,
53:02
no, it's not a withdrawal of energy,
53:04
although I can crawl out of the gym sometimes.
53:06
It's definitely a deposit.
53:09
So I another take home message I would have
53:12
over and above, celebrating is also really recognize
53:16
what energy deposits you make
53:19
and what energy withdrawals either other people make
53:22
from you, whatever that might be.
53:26
It's a unique fit for everybody.
53:28
For me, when I'm doing work that isn't kind of my zone
53:32
of genius that I have to work really harder,
53:35
like spreadsheets and things like that,
53:37
that will be a withdrawal.
53:39
So I make sure I balance it out with a deposit.
53:41
So protecting that energy capital
53:43
because we are energetic beings,
53:45
we've got so much to give this world.
53:48
But if we're running, if a tank's on empty,
53:51
it's very, very hard to be there for others around you
53:55
and to, like you say, that subpar operating at that,
54:01
what did you say?
54:02
Was it a low res?
54:03
A low res powered down version of us.
54:05
Yeah, protect that energy capital.
54:07
So you're plugged in, charged up, like that.
54:11
Love that, I encourage my coaching clients
54:12
we do an exercise called an energy audit
54:14
and we print off a random week in their calendar
54:17
that's sort of a typical week.
54:19
And then we color code every single,
54:21
we get them to put everything in their calendar
54:23
for the week, everything from, you know,
54:24
doing the groceries to design meetings.
54:27
And then we go through and we color code
54:29
and we put things that drain our energy as a red,
54:32
things that are neutral, they don't either deplete us
54:35
but they don't, you know, invigorate us as a yellow
54:37
and then green things are the things that give us back.
54:39
And then we score them so you get a negative score
54:43
for your reds and a zero for your things
54:47
that don't give you in the yellows
54:49
and the greens get a positive score.
54:51
And obviously we want to make sure
54:53
we're not having three consecutive days
54:55
where we're in the red as in negative energy.
54:58
And we also look cumulatively at the week
55:00
and start to look at where do we need to add in more green things?
55:02
Are there things that we could turn from a red to a yellow?
55:05
It's a really fun exercise.
55:07
Wow.
55:08
What's the result on average now that you've done that
55:11
with a lot of people?
55:12
Most people coming back in the red as their overall score, yeah.
55:16
And it's interesting for them to see the cadence of their weeks.
55:18
They're like, oh my goodness,
55:19
Monday, Tuesday, Wednesday, I'm in the red.
55:21
No wonder Thursday and Friday,
55:22
there's nothing left in the tank
55:24
and I crawl to the finish line.
55:25
So that's so interesting.
55:27
Just a really simple exercise and it speaks volumes.
55:30
And also it means we can really look,
55:32
well, how can I add some more green in?
55:34
Yeah.
55:35
What can I add source out of the red?
55:38
And then what can I make that?
55:40
I love it.
55:40
Oh, that exercise.
55:41
I want you to do that with me.
55:43
I will do it with you next time.
55:44
I'm going to swap out our wearable device
55:47
to ask for the latest.
55:48
So do you need to say the whoop latest feature
55:51
with the blood work?
55:53
Oh, yeah.
55:54
I'd love to see that.
55:55
That sounds amazing.
55:57
We are going to wrap up Amelia.
55:58
Where can people learn more about you?
55:59
If they've loved this conversation
56:01
and I can say Amelia is like this and so much more
56:04
in her programs, incredibly generous takes convoluted science
56:10
and makes it really simple and palatable.
56:12
If people want to know more about where they can find you
56:14
and the work that you do,
56:15
where are the best places for them to go?
56:17
I love Instagram.
56:18
I'm on Instagram.
56:19
So it's just my name.
56:21
It's underscore Amelia, underscore Philips.
56:23
I got a blue top on in the photo.
56:25
So please follow me on Instagram.
56:27
I put lots of interesting posts out.
56:31
And I'm new to you.
56:32
I mean, too.
56:33
You're pretty good on it.
56:34
That's some funny memes.
56:35
I like it.
56:36
I love a good Friday funny.
56:37
I love a good Friday funny.
56:39
And then yes, I actually do this fantastic vitality score.
56:44
That's a really easy and really affordable starting point.
56:48
If you're sitting there feeling like you don't know
56:50
what the source of your fatigue and you're feeling
56:53
naked and you want to understand, I do this online.
56:56
It's $29.
56:57
It's an online vitality score.
56:58
It's a questionnaire and you'll basically get a report
57:03
that tells you which of the four key health pillars
57:06
is probably causing you the most grief.
57:09
So it's a really good place.
57:10
I see that.
57:11
I remember that.
57:12
Yeah, the 360.
57:14
Yeah, I do.
57:15
That's right.
57:16
So that's really, if you're not quite ready for blood tests
57:18
or ready for my inner vitality program,
57:20
then that's a really good place to start.
57:22
Oh, I can give you the link for that in the show notes.
57:25
In the show notes, yeah.
57:27
And otherwise, yeah, just, yeah, my website
57:29
amilyphilips.com.au.
57:31
And that's got my vitality 360 info on it
57:35
for all the programs that we run with Dr. Asmina.
57:37
So yeah.
57:38
Brilliant.
57:39
Well, thank you for sharing your wise words,
57:41
your wisdom, your personal anecdotes and insights.
57:44
And thank you to those of you who have listened
57:46
or watched on.
57:47
And we'll be back next time with more details and stories
57:50
about how you can experience spacious success.
57:54
Thank you so much for being here.
57:55
That was lots of fun.