Latest / The Iconic Midlife with Roxy Manning / What the Menopause Creator and Nutritionist Jessica Barac Talks Hot Flashes, Hormones & What Actually Works: Midlife Nutrition That Changes Everything

Transcript

What the Menopause Creator and Nutritionist Jessica Barac Talks Hot Flashes, Hormones & What Actually Works: Midlife Nutrition That Changes Everything · The Iconic Midlife with Roxy Manning

0:00
Should
0:00
we
0:00
be
0:00
calorie
0:01
counting?
0:01
Count
0:02
colors,
0:03
not
0:03
calories.
0:04
Try
0:05
to
0:05
get
0:06
as
0:06
many
0:06
different
0:07
colorful
0:07
plants
0:08
into
0:08
your
0:09
diet
0:09
as
0:09
possible.
0:10
You
0:10
rather
0:11
be
0:11
strong
0:12
and
0:12
energized
0:13
and
0:13
have
0:14
brain
0:14
clarity
0:15
and,
0:15
you
0:16
know,
0:16
feel
0:16
motivated
0:17
and
0:17
be
0:17
sleeping
0:18
well
0:18
and
0:18
be
0:18
showing
0:19
up
0:19
with
0:19
joy
0:20
than,
0:21
you
0:21
know,
0:21
fitting
0:21
into
0:22
a
0:22
certain
0:22
size
0:22
of
0:22
dress.
0:23
Is
0:23
being
0:24
annoyed
0:24
with
0:24
your
0:24
husband
0:25
and
0:25
being
0:25
irritated
0:26
all
0:27
the
0:27
time,
0:27
like,
0:28
part
0:28
of
0:28
that?
0:29
Yes,
0:29
yes.
0:30
And,
0:30
you
0:30
know,
0:30
like,
0:30
just
0:31
that
0:31
sometimes
0:32
I'll
0:32
look
0:32
at
0:32
and
0:32
like,
0:32
he'll
0:33
just
0:33
be
0:33
breathing
0:34
while
0:34
he.
0:34
He'll
0:35
breathe
0:35
so
0:35
loudly
0:36
while
0:36
he's
0:36
eating.
0:36
And
0:36
I'll
0:37
just
0:37
be
0:37
like,
0:38
we
0:38
don't
0:39
see
0:39
that
0:39
there
0:39
are
0:39
other
0:40
women
0:40
in
0:40
our
0:40
shoes,
0:41
like,
0:41
going
0:41
through
0:42
the
0:42
same
0:42
thing.
0:42
And
0:42
I'm
0:42
just
0:43
so
0:43
happy
0:43
the
0:43
conversation
0:44
is
0:44
opening
0:44
up.
0:44
In
0:45
perimenopause
0:45
and
0:45
menopause,
0:46
we're
0:46
all,
0:46
like,
0:46
forgetting
0:47
why
0:47
we
0:47
walked
0:47
into
0:47
a
0:48
room.
0:48
Oh,
0:48
my
0:48
God.
0:48
Do
0:48
you
0:49
get
0:49
that,
0:49
too?
0:49
Yes,
0:50
all
0:50
the
0:50
time.
0:50
Like,
0:52
what
0:52
am
0:52
I
0:52
looking
0:52
for?
0:53
Even
0:53
feel
0:53
phenomenal.
0:54
Even
0:54
you
0:54
can
0:55
feel
0:55
phenomenal
0:56
in
0:56
your
0:56
body.
0:56
In
0:56
midlife,
0:57
it
0:57
is
0:57
possible.
1:02
All
1:02
right,
1:02
midlife
1:03
icons,
1:04
raise
1:04
your
1:04
green
1:04
juice,
1:05
your
1:05
coffee,
1:06
and
1:06
your
1:06
protein
1:07
packed
1:07
smoothie,
1:08
because
1:08
today
1:09
we're
1:09
digging
1:09
into
1:10
the
1:10
truth
1:10
about
1:10
food
1:11
hormones
1:12
and
1:12
why
1:13
your
1:13
old
1:13
diet
1:13
rules
1:14
do
1:14
not
1:14
apply
1:15
anymore.
1:15
My
1:16
guest
1:16
is
1:16
Jessica
1:17
Baric,
1:17
a
1:17
registered
1:18
nutritionist
1:18
and
1:19
certified
1:19
menopause
1:20
specialist.
1:20
Specialist
1:21
who
1:21
is
1:21
helping
1:21
women
1:22
ditch
1:22
the
1:22
bloat,
1:23
balance
1:23
their
1:23
blood
1:24
sugar,
1:24
and
1:24
eat
1:25
like
1:25
the
1:25
powerful,
1:26
evolving
1:26
humans
1:27
we
1:27
are.
1:28
We're
1:28
talking
1:28
about
1:28
the
1:29
real
1:29
reason
1:29
your
1:29
body's
1:30
changing
1:30
in
1:30
your
1:30
40s
1:31
and
1:31
50s,
1:32
the
1:32
biggest
1:32
nutrition
1:33
mistakes
1:33
midlife
1:34
women
1:34
are
1:34
making,
1:35
and
1:35
how
1:35
to
1:36
support
1:36
your
1:36
hormones
1:37
without
1:38
hating
1:38
your
1:38
meals.
1:39
Oh,
1:39
and
1:39
don't
1:40
forget
1:40
to
1:40
follow
1:40
the
1:40
iconic
1:41
midlife
1:42
on
1:42
Apple,
1:42
Spotify,
1:43
or
1:43
wherever
1:43
you
1:44
get
1:44
your
1:44
podcasts.
1:45
And
1:45
catch
1:45
the
1:46
full
1:46
video
1:46
episode
1:47
on
1:47
YouTube
1:47
tomorrow.
1:48
And
1:48
of
1:49
course,
1:49
follow
1:49
us
1:49
on
1:50
social
1:50
media,
1:50
heconicmidlife
1:52
and
1:52
edcarpetroxy
1:54
for
1:54
more
1:54
smart,
1:55
unapologetic
1:56
midlife
1:57
magic.
1:57
Welcome
1:58
to
1:58
the
1:58
show.
2:00
Welcome,
2:00
Jessica,
2:01
to
2:01
the
2:01
iconic
2:02
midlife.
2:02
How
2:03
are
2:03
you?
2:03
I
2:03
am
2:04
so
2:04
good
2:04
and
2:05
I'm
2:05
so
2:05
excited
2:05
to
2:06
be
2:06
here
2:06
to
2:06
talk
2:06
to
2:07
you.
2:07
It's
2:07
so
2:07
good
2:08
that
2:08
this
2:08
word
2:08
is
2:08
getting
2:09
out.
2:09
People
2:09
are
2:09
talking
2:09
about
2:10
perimenopause,
2:10
menopause,
2:11
midlife.
2:11
It's
2:12
taking
2:12
center
2:13
stage
2:13
and
2:13
I'm
2:13
just
2:13
so
2:14
happy
2:14
to
2:14
be
2:14
here.
2:15
I'm
2:15
so
2:15
thrilled
2:15
you
2:15
could
2:15
be
2:16
that
2:16
you
2:16
could
2:16
be
2:16
here,
2:17
because
2:17
I
2:17
know
2:17
you're
2:17
coming
2:18
from
2:18
London,
2:18
so
2:19
I
2:20
love
2:20
a
2:20
great
2:20
international
2:21
guest
2:22
like
2:22
you
2:22
and
2:22
you've
2:22
got
2:22
so
2:23
much
2:23
great
2:24
knowledge.
2:24
But
2:25
first,
2:25
how
2:25
has
2:25
your
2:26
trip
2:26
been.
2:26
Here
2:26
in
2:26
Los
2:27
Angeles,
2:27
it's
2:28
been
2:28
so
2:28
nice.
2:29
The
2:29
weather
2:30
is
2:30
so
2:30
good.
2:30
I'm
2:31
just
2:32
taking
2:32
in
2:32
the
2:32
vitamin
2:33
D
2:33
and
2:33
just
2:33
soaking
2:34
it
2:34
up.
2:34
I
2:34
love
2:34
it
2:35
so
2:35
much.
2:35
Okay,
2:35
what
2:36
has
2:36
been
2:36
your
2:36
favorite
2:36
thing
2:36
so
2:37
far
2:37
here
2:37
in
2:37
la?
2:38
I
2:38
love.
2:39
There's
2:40
just
2:40
these
2:40
purple
2:41
flowers
2:41
on
2:41
the
2:41
trees
2:42
all
2:42
the
2:42
way
2:42
down
2:42
the
2:42
street.
2:43
So
2:43
what,
2:43
like
2:44
what
2:44
flower
2:44
is
2:44
that?
2:45
Oh,
2:45
maybe
2:45
a
2:45
bougainvillea,
2:46
but
2:46
I'm
2:46
not,
2:47
not
2:47
sure
2:47
because
2:47
I'm,
2:47
I
2:47
don't
2:47
have
2:48
a
2:48
green
2:48
thumb,
2:48
but
2:48
I
2:48
know
2:49
what
2:49
you're
2:49
talking
2:49
about.
2:50
Yeah,
2:50
they're
2:50
gorgeous,
2:51
right?
2:51
I
2:51
mean
2:51
it's
2:52
so
2:52
iconic
2:52
with
2:52
palm
2:53
trees
2:53
obviously,
2:53
but
2:54
I
2:54
was
2:54
so
2:54
surprised
2:54
to
2:55
just
2:55
see
2:55
these
2:55
tree
2:55
lined
2:56
streets
2:56
with
2:56
these
2:56
just
2:57
amazing,
2:57
beautiful
2:57
purple
2:58
flowers.
2:58
And
2:58
I'm
2:58
like,
2:59
oh,
2:59
perfect.
3:00
With
3:00
a
3:00
rooftop
3:00
rose.
3:01
You
3:01
know,
3:02
do
3:03
you
3:03
know
3:03
what?
3:03
I
3:03
actually
3:03
gave
3:04
up
3:04
drinking.
3:05
So
3:05
I'll
3:06
have
3:06
a
3:06
rooftop
3:06
sparkling
3:07
water.
3:07
But
3:07
that's
3:08
perfect.
3:09
That
3:09
is
3:09
perfect.
3:10
That's
3:10
actually
3:11
probably
3:11
very
3:11
helpful
3:12
is
3:12
giving
3:13
up
3:13
the
3:13
drinking.
3:13
What
3:13
prompted
3:14
that?
3:16
I
3:16
think
3:16
being
3:16
in
3:16
the
3:16
thick
3:17
of
3:17
perimenopause
3:18
definitely
3:19
did
3:19
prompt
3:20
that
3:20
and
3:20
just
3:21
I
3:22
see
3:22
this
3:22
time
3:22
as
3:22
such
3:23
a
3:23
time
3:23
to
3:23
re
3:24
evaluate
3:25
and
3:26
reprioritize.
3:27
And
3:27
for
3:27
me
3:28
with
3:29
having
3:29
kids
3:30
and
3:30
just
3:30
working
3:31
and
3:31
it
3:31
just,
3:32
for
3:32
me
3:33
alcohol
3:33
was
3:33
just
3:33
getting
3:34
in
3:34
the
3:34
way
3:34
of
3:35
doing
3:35
the
3:35
things
3:35
that
3:36
I'm
3:36
really
3:36
here
3:36
to
3:37
do.
3:37
And
3:38
so
3:38
for
3:38
me
3:38
it
3:38
was
3:38
just
3:38
easier
3:39
to
3:39
give
3:40
it
3:40
up.
3:40
You
3:40
know,
3:41
it's
3:41
funny
3:41
because
3:41
sober
3:42
curious
3:42
is
3:42
so
3:43
such
3:43
a
3:43
big
3:43
thing
3:43
right
3:43
now,
3:44
especially
3:44
with
3:44
women
3:45
in
3:45
our
3:45
age
3:45
group
3:46
and
3:46
like,
3:46
you
3:47
know,
3:47
talking
3:47
about
3:47
that.
3:48
So
3:48
for
3:48
you
3:48
was
3:48
it
3:49
kind
3:49
of
3:49
a
3:49
gradual
3:50
thing
3:50
where
3:50
you
3:50
sort
3:51
of
3:51
take,
3:51
took
3:52
it
3:52
out
3:52
of
3:52
your
3:52
life
3:52
slowly
3:53
or
3:53
were
3:53
you
3:53
just
3:54
like
3:54
one
3:54
day
3:54
like
3:54
I'm
3:55
done,
3:55
like
3:55
I'm
3:55
not
3:55
doing
3:55
this.
3:56
I
3:56
think
3:56
after
3:56
Covid
3:57
or
3:57
during
3:58
COVID
3:58
I,
3:59
you
3:59
know,
3:59
we
4:00
all
4:00
did,
4:00
we
4:00
all
4:00
drank
4:01
a
4:01
lot.
4:01
It
4:01
was,
4:01
you
4:01
know,
4:02
it
4:02
just
4:02
was
4:03
that
4:03
time.
4:04
And
4:04
after
4:04
that
4:05
I
4:05
was
4:05
like,
4:05
you
4:05
know
4:05
what,
4:06
this
4:06
just
4:07
isn't
4:07
serving
4:07
me.
4:08
And
4:08
so
4:08
I
4:08
had
4:09
just
4:09
this
4:09
voice
4:10
in
4:10
my
4:10
head
4:10
like
4:10
just
4:10
you
4:11
have
4:11
to
4:11
give
4:11
it
4:11
up.
4:12
And
4:12
so
4:12
I
4:12
maybe
4:12
gave
4:13
it
4:13
up
4:13
for
4:13
six
4:13
months
4:13
and
4:14
then
4:14
I
4:14
would
4:14
have
4:14
say
4:15
a
4:15
rose
4:15
on
4:15
a
4:15
sunny
4:16
day.
4:16
And
4:16
then
4:16
I
4:16
was
4:16
like,
4:16
nope,
4:16
I
4:17
have
4:17
to
4:17
give
4:17
it
4:17
up.
4:17
And
4:17
then
4:18
another
4:18
six
4:18
months
4:19
and
4:19
then
4:19
I
4:19
had
4:20
a
4:20
friend's
4:20
wedding.
4:20
So
4:20
it
4:21
was
4:21
gradual
4:21
but
4:22
also
4:23
I
4:23
had
4:23
big
4:23
chunks
4:24
of
4:24
time
4:24
with
4:24
no
4:24
alcohol.
4:25
And
4:26
in
4:26
my
4:26
opinion
4:27
it's,
4:27
it's
4:28
more
4:28
the
4:28
energy
4:29
that
4:29
you
4:29
bring
4:30
to
4:30
a
4:30
situation
4:31
because
4:31
so
4:31
many
4:31
people
4:32
think
4:32
it's
4:32
going
4:33
to
4:33
be
4:33
so
4:33
boring.
4:33
I'm
4:33
not
4:34
drinking
4:35
but
4:35
That's
4:35
a
4:35
choice,
4:36
you
4:36
know,
4:36
it
4:37
is.
4:37
Your
4:38
energy
4:38
is
4:38
enough
4:39
to
4:39
be
4:39
fun
4:39
and
4:40
joyful
4:40
and
4:41
be
4:41
good
4:41
company
4:42
and
4:42
have
4:42
a
4:42
great
4:42
time.
4:43
And
4:44
so
4:44
the
4:44
way
4:44
that
4:44
I
4:44
approach
4:45
it
4:45
is
4:45
I
4:45
just
4:46
choose
4:46
to
4:46
have
4:46
good
4:46
energy
4:47
wherever
4:47
I
4:47
go.
4:48
I
4:48
don't
4:48
need
4:48
the
4:48
alcohol
4:49
to
4:49
help
4:49
me
4:49
do
4:49
that
4:49
and
4:50
I
4:50
actually
4:50
don't
4:50
miss
4:51
it
4:51
at
4:51
all.
4:51
Wow.
4:52
So
4:53
when
4:53
you
4:53
first
4:53
stopped
4:54
drinking,
4:54
like
4:55
how
4:55
quickly
4:55
did
4:56
you
4:56
notice
4:56
a
4:56
change
4:57
in,
4:57
let's
4:57
say
4:58
like
4:58
your
4:58
skin
4:59
and
4:59
sleep
4:59
and
5:00
just
5:00
your
5:00
wellbeing
5:01
in
5:01
general?
5:01
Like
5:01
what
5:01
was
5:02
that?
5:02
What
5:02
did
5:02
that
5:02
look
5:03
like?
5:03
Yeah,
5:04
so
5:04
I,
5:05
I
5:06
guess
5:06
I
5:06
don't
5:06
know
5:07
how
5:07
long
5:07
it
5:07
was
5:07
exactly,
5:08
but
5:08
I
5:08
was,
5:08
I
5:09
was
5:09
doing
5:09
a
5:09
lot
5:09
of
5:10
different
5:10
things.
5:11
I
5:11
mean,
5:11
this
5:11
was
5:11
when
5:12
I
5:12
was
5:12
really
5:12
struggling
5:13
with
5:13
perimenopause
5:14
symptoms
5:14
and
5:14
I
5:15
was
5:15
just,
5:15
it
5:15
felt
5:16
like
5:16
I
5:16
was
5:16
holding
5:17
my
5:17
life
5:17
together
5:18
with
5:18
self
5:18
care
5:19
practices.
5:19
Like,
5:20
I
5:20
don't
5:20
know
5:20
if
5:20
you've
5:20
ever
5:20
felt
5:21
that,
5:21
but
5:21
just
5:22
everything
5:22
feels
5:22
so
5:23
difficult
5:23
that
5:23
you're
5:24
just
5:24
kind
5:24
of
5:24
grasping
5:25
at
5:26
my
5:26
breath
5:26
work
5:27
and
5:27
you
5:27
know,
5:28
not
5:28
drinking
5:28
and
5:29
going
5:29
for
5:29
my
5:29
daily
5:30
walk.
5:30
And
5:30
if
5:30
I
5:30
didn't
5:31
have
5:31
these
5:32
things
5:32
in
5:32
place
5:32
in
5:33
my
5:33
life,
5:34
it
5:34
become,
5:34
it
5:35
just
5:35
felt
5:35
a
5:35
lot
5:36
less
5:36
manageable
5:37
for
5:37
me.
5:37
I
5:38
felt
5:38
less
5:38
resilient.
5:39
I
5:39
felt
5:39
like
5:40
things
5:40
felt
5:40
out
5:40
of
5:41
control.
5:41
I
5:41
would
5:42
catastrophize
5:43
a
5:43
lot.
5:43
And
5:44
so
5:44
just
5:44
these
5:45
tweaks
5:45
and
5:45
shifts
5:46
that
5:46
I
5:46
was
5:46
making
5:47
made
5:47
a
5:47
huge
5:48
difference
5:49
to
5:49
my
5:49
mental
5:50
health
5:50
most
5:50
of
5:51
all
5:51
and
5:52
to
5:52
my
5:52
physical
5:52
health
5:53
as
5:53
well.
5:54
You
5:54
know,
5:54
I
5:54
think
5:54
like
5:55
the
5:55
big
5:55
three,
5:56
like
5:56
alcohol,
5:57
caffeine,
5:58
sugar,
5:59
like
6:00
these
6:00
are
6:00
things,
6:00
you
6:00
know,
6:01
growing
6:01
up
6:01
and
6:01
you
6:02
know,
6:02
in,
6:02
in
6:02
when
6:03
you're
6:03
younger,
6:03
you
6:04
know,
6:04
we
6:04
can
6:04
kind
6:04
of
6:05
maybe
6:05
manage
6:05
a
6:06
bit
6:06
better.
6:07
It's
6:07
one
6:07
of
6:07
those
6:07
things
6:08
where
6:08
your
6:08
body
6:08
can
6:08
sort
6:09
of
6:09
recover
6:09
easier.
6:11
But
6:11
now
6:12
I
6:12
noticed
6:12
after
6:13
being
6:13
in
6:13
perimenopause,
6:14
like
6:15
my
6:15
body
6:15
takes
6:15
a
6:16
long
6:16
time
6:16
to
6:16
recover
6:17
from
6:17
these
6:17
things.
6:18
So
6:19
why
6:19
is
6:19
that?
6:20
A
6:20
and
6:21
B?
6:21
Is
6:21
there
6:21
a
6:22
way
6:22
to
6:22
enjoy
6:23
these
6:23
things
6:23
still?
6:25
Perhaps
6:25
in
6:25
a
6:25
different
6:26
way
6:26
or
6:27
with
6:27
moderation
6:28
or
6:28
maybe
6:28
a
6:28
different
6:29
technique?
6:29
Can
6:29
we
6:30
still
6:30
enjoy
6:30
it
6:30
during
6:31
this
6:31
time
6:31
of.
6:32
Without
6:32
feeling
6:32
so
6:33
bad?
6:33
Yes,
6:34
of
6:34
course
6:34
you
6:35
can.
6:35
Yes.
6:36
I
6:36
think
6:36
you
6:37
have
6:37
to
6:37
become
6:37
more
6:38
discerning.
6:39
So
6:40
if
6:41
instead
6:41
of
6:41
a,
6:42
I
6:42
don't
6:43
know,
6:43
a
6:43
couple
6:43
of
6:43
days
6:43
a
6:44
week
6:44
or
6:44
an
6:44
evening
6:45
drink,
6:46
glass
6:46
of
6:46
wine,
6:46
say,
6:47
could
6:48
you
6:48
save
6:48
it
6:48
for
6:48
the
6:48
more
6:49
special
6:49
occasions,
6:50
like
6:50
if
6:50
you're
6:50
meeting
6:50
your
6:51
friends
6:51
or
6:51
if
6:51
you're
6:51
out
6:52
for
6:52
dinner
6:52
or
6:52
could
6:52
you
6:52
save
6:53
it
6:53
for
6:53
something
6:53
more
6:54
special?
6:55
And
6:56
then,
6:56
you
6:56
know,
6:56
obviously
6:57
the
6:57
normal
6:57
things
6:57
of
6:58
splitting
6:58
it
6:58
up
6:58
with
6:58
a
6:59
glass
6:59
of
6:59
water
6:59
and
6:59
making
7:00
sure,
7:00
you're
7:00
hydrating,
7:01
electrolytes
7:02
can
7:02
help.
7:02
But
7:03
at
7:03
this
7:03
time,
7:04
our
7:04
body
7:04
just
7:05
can't
7:05
process
7:06
alcohol
7:07
in
7:07
particular
7:08
the
7:08
same
7:09
way
7:09
that
7:09
it
7:09
did.
7:09
It
7:09
also
7:10
can't
7:10
process
7:11
sugar
7:11
in
7:12
the
7:12
same
7:12
way.
7:12
You
7:12
know,
7:13
the
7:13
way
7:13
that
7:14
we
7:14
process
7:15
fat
7:15
and
7:15
sugar
7:16
does
7:16
change.
7:16
Our
7:16
metabolism
7:17
changes
7:18
during
7:18
perimenopause
7:19
and
7:19
menopause.
7:20
So
7:20
it
7:20
is
7:20
that
7:21
being
7:21
more
7:22
mindful.
7:23
So
7:23
choosing
7:24
those
7:24
times
7:24
when,
7:25
okay,
7:25
it
7:25
would
7:25
be
7:26
really
7:26
nice
7:26
to
7:26
have
7:26
a
7:26
drink
7:27
right
7:27
now
7:27
and,
7:27
you
7:28
know,
7:28
and
7:28
then
7:28
enjoying
7:29
it,
7:29
like
7:29
being,
7:30
being
7:30
present
7:30
for
7:31
it,
7:31
loving
7:31
it,
7:31
enjoying
7:32
it.
7:32
For
7:32
me,
7:33
that's
7:33
the
7:33
most
7:33
important
7:33
thing.
7:34
And
7:34
that's
7:34
what
7:34
I
7:34
tell
7:34
to
7:34
my
7:35
clients
7:35
with
7:36
caffeine.
7:37
I
7:37
love
7:37
coffee.
7:38
I
7:38
really
7:38
do.
7:38
It's
7:39
not
7:39
something
7:39
that
7:39
I've
7:39
given
7:40
up.
7:40
I
7:40
love
7:40
my
7:41
morning
7:41
flat
7:41
white.
7:43
So
7:43
again,
7:44
if
7:44
you're
7:44
somebody
7:44
that
7:45
struggles
7:45
with
7:45
anxiety
7:46
in
7:46
particular,
7:47
and
7:47
you
7:48
may
7:48
notice
7:48
that
7:49
if
7:49
you
7:49
have
7:49
a
7:49
few
7:49
too
7:50
many
7:50
coffees,
7:51
it
7:51
just
7:51
sends
7:52
you
7:52
into
7:52
that
7:52
more
7:53
anxious
7:53
state.
7:54
And
7:54
so
7:54
then
7:54
it's
7:55
just
7:55
being
7:55
mindful
7:55
of,
7:56
okay,
7:56
could
7:56
I
7:56
switch
7:56
it
7:57
out
7:57
for
7:57
something
7:57
else?
7:58
Because
7:58
the
7:58
hardest
7:59
thing
7:59
for
7:59
many
7:59
people
8:00
is
8:01
going
8:02
cold
8:02
turkey
8:02
on
8:03
something
8:04
of,
8:04
of
8:05
not
8:05
having
8:05
it
8:05
at
8:05
all.
8:06
But
8:06
could
8:07
you
8:07
just
8:07
switch
8:07
it
8:08
for
8:08
something
8:08
else,
8:08
you
8:09
know,
8:09
like
8:09
a
8:09
matcha
8:10
or
8:10
a
8:10
tea
8:10
or
8:11
any
8:11
kind
8:11
of
8:11
other
8:12
drink
8:13
that's
8:13
out
8:13
there
8:13
these
8:14
days.
8:14
So
8:14
that
8:14
can
8:15
be
8:15
a
8:15
much
8:15
easier
8:15
way
8:16
to
8:16
do
8:16
it.
8:16
And
8:17
what
8:17
about
8:17
sugar?
8:18
Sugar.
8:20
I
8:20
know.
8:21
You
8:21
know,
8:21
it's
8:21
so
8:21
obvious.
8:22
We
8:22
all
8:22
know
8:23
we
8:23
should
8:23
eat
8:23
less
8:24
sugar
8:24
and
8:25
the
8:25
research
8:26
around,
8:27
and
8:27
we
8:27
don't
8:27
even
8:27
need
8:28
the
8:28
research
8:28
because
8:28
we
8:28
can
8:29
feel
8:29
it
8:29
when
8:30
we
8:30
eat
8:30
too
8:30
much
8:30
sugar,
8:31
we
8:31
feel
8:31
worse,
8:32
we
8:32
have
8:32
more
8:32
brain
8:33
fog,
8:33
we
8:33
feel
8:34
more
8:34
bloated,
8:34
we
8:35
feel
8:35
more
8:35
tired,
8:36
we
8:36
don't
8:36
sleep
8:36
as
8:37
well.
8:37
We,
8:37
we
8:37
can
8:38
feel
8:38
it
8:38
in
8:38
our
8:38
body.
8:39
And
8:39
so
8:40
it,
8:40
we
8:41
do
8:41
need
8:41
to
8:41
reduce
8:42
our,
8:42
our
8:42
sugar
8:43
intake.
8:43
That
8:44
being
8:44
said,
8:44
if
8:45
you
8:45
are
8:45
out
8:45
for
8:45
a
8:46
lovely
8:46
dinner
8:46
and
8:47
you
8:47
would
8:47
love
8:47
to
8:47
have
8:47
desserts,
8:48
then
8:49
having
8:49
your
8:50
dessert
8:50
at
8:50
the
8:51
end
8:51
of
8:51
a
8:51
meal,
8:51
when
8:51
you've
8:52
had
8:52
some
8:52
protein,
8:52
you've
8:53
had
8:53
some
8:53
fiber,
8:54
it's
8:54
actually
8:54
not
8:54
going
8:54
to
8:55
have
8:55
as
8:55
much
8:55
of
8:55
a,
8:56
an
8:56
impact
8:56
on
8:56
your
8:57
blood
8:57
sugar
8:58
as
8:58
if
8:58
you
8:59
just
8:59
went
8:59
and
8:59
ate
9:00
a
9:00
cake
9:00
by
9:00
itself.
9:02
So
9:02
that
9:02
would
9:02
be
9:02
the
9:02
thing
9:03
to
9:03
think
9:03
about,
9:03
is,
9:03
okay,
9:04
try
9:04
to
9:04
reduce
9:05
it
9:05
overall.
9:05
Obviously,
9:06
try
9:07
to
9:07
stick
9:07
to
9:07
whole
9:07
foods,
9:08
as
9:09
many
9:09
as
9:09
possible,
9:10
as
9:10
much
9:10
as
9:10
possible.
9:11
But
9:11
then
9:11
if
9:11
you
9:11
are
9:11
going
9:12
to
9:12
have
9:12
something
9:12
with
9:13
sugar,
9:13
then
9:14
try
9:14
to
9:14
have
9:14
it
9:14
with
9:15
protein,
9:15
with
9:16
fiber.
9:16
Okay,
9:17
that's
9:17
a
9:17
good,
9:17
that's
9:18
good.
9:18
Is
9:19
there
9:19
an
9:19
alcohol?
9:20
I
9:20
mean,
9:20
I
9:20
keep
9:20
hearing
9:21
these
9:21
myths
9:21
about
9:21
tequila
9:22
has
9:22
the
9:22
least
9:23
amount
9:23
of
9:23
sugar,
9:24
if
9:24
you're
9:24
gonna
9:24
drink
9:25
one,
9:25
that's
9:25
the
9:26
best
9:26
one,
9:27
versus
9:27
maybe
9:27
wine
9:28
or
9:28
something
9:28
else.
9:29
Is
9:29
that
9:29
true?
9:30
Yeah.
9:30
So
9:31
something
9:31
like
9:31
vodka
9:32
or
9:32
tequila,
9:33
they
9:33
have
9:33
less
9:33
sugar
9:34
than
9:34
wine.
9:35
Because
9:35
think
9:35
about
9:36
it,
9:36
wine
9:36
is
9:36
grapes.
9:37
Grapes
9:38
contain
9:39
sugar.
9:39
And
9:39
then
9:39
obviously,
9:40
as
9:40
they're
9:41
dried
9:41
or
9:41
as
9:42
they're
9:42
processed,
9:42
they
9:43
contain
9:43
more
9:44
sugar.
9:44
And
9:45
so,
9:45
yes,
9:46
spirits
9:46
are
9:46
better.
9:47
But
9:48
then
9:48
again,
9:48
you
9:49
know,
9:50
if
9:50
you're
9:50
having
9:51
it
9:51
to
9:51
enjoy
9:51
it,
9:52
then
9:54
have
9:54
what
9:54
you
9:54
enjoy.
9:55
Just
9:55
have
9:55
less
9:55
of
9:55
it.
9:56
Yeah.
9:56
And
9:56
have
9:57
it
9:57
with
9:57
some
9:57
protein.
9:58
Some
9:58
protein
9:59
and
9:59
fiber.
9:59
Yeah,
10:00
that's
10:00
a
10:00
good
10:00
point.
10:00
That's
10:01
a
10:01
good
10:01
point.
10:01
You
10:01
know,
10:02
and
10:02
it's
10:02
funny
10:02
because
10:02
I
10:02
know
10:03
you
10:03
have
10:03
so
10:03
much
10:03
experience
10:04
speaking
10:04
to
10:04
women
10:05
in
10:05
perimenopause,
10:06
menopause,
10:07
going
10:07
through
10:08
these
10:08
stages.
10:08
And
10:08
I
10:09
don't
10:09
know
10:09
about
10:09
you,
10:09
but
10:10
I
10:10
feel
10:10
like
10:10
my
10:11
experience,
10:12
like
10:12
going
10:13
into
10:13
perimenopause
10:14
is.
10:14
It's
10:15
kind
10:15
of
10:15
like
10:15
this
10:15
black
10:16
hole
10:16
vortex.
10:17
Like,
10:17
are
10:18
you
10:18
in
10:18
it
10:18
or
10:19
am
10:19
I
10:19
in
10:19
it?
10:19
Am
10:19
I
10:19
not
10:20
in
10:20
it?
10:20
Like,
10:20
what.
10:21
What's
10:21
supposed
10:21
to
10:22
happen?
10:22
And
10:22
it's
10:22
like,
10:22
what?
10:23
Little
10:23
by
10:23
little,
10:23
I
10:24
sort
10:24
of
10:24
wake
10:24
up
10:24
each
10:24
day
10:25
and
10:25
I'm
10:25
like,
10:25
wait,
10:26
was
10:26
that
10:26
a
10:26
symptom?
10:26
Is
10:27
this
10:27
a
10:27
sign?
10:28
So
10:28
how
10:28
do
10:29
we
10:29
even
10:29
know
10:30
if
10:30
we
10:30
are
10:30
in
10:31
perimenopause?
10:32
Yes,
10:32
this
10:33
is
10:33
the
10:33
really
10:33
confusing
10:34
thing.
10:34
And
10:35
I
10:35
think
10:36
one
10:36
of
10:36
the
10:36
greatest
10:37
things
10:37
about
10:38
word
10:39
getting
10:39
out
10:39
there
10:39
now,
10:40
people
10:40
talking
10:40
about
10:41
perimenopause
10:41
and
10:42
menopause,
10:42
is
10:42
for
10:42
so
10:43
many
10:43
of
10:43
us,
10:43
those
10:44
initial
10:44
symptoms
10:45
that
10:45
we
10:45
feel
10:46
are
10:46
not
10:46
the
10:46
typical
10:47
hot
10:47
flashes,
10:48
night
10:48
sweats.
10:49
It's
10:49
more
10:50
sudden
10:51
anxiety,
10:52
feeling
10:52
more
10:52
panicked,
10:53
catastrophizing
10:54
things,
10:55
just
10:55
that
10:56
low
10:56
mood,
10:56
feelings
10:57
of
10:57
sadness,
10:59
disrupted
11:00
sleep,
11:00
so
11:00
not
11:01
sleeping
11:01
very
11:01
well,
11:02
some
11:02
weight
11:02
gain,
11:03
these
11:03
kind
11:03
of
11:03
things
11:04
that
11:04
could
11:05
be
11:05
brushed
11:05
off
11:06
as
11:06
stress
11:06
or
11:07
could
11:07
be
11:07
brushed
11:08
off
11:08
as,
11:08
oh,
11:08
well,
11:09
I
11:09
could
11:10
have
11:10
just
11:10
not
11:10
been
11:11
exercising
11:11
as
11:11
much
11:12
as
11:12
I
11:12
would
11:12
like
11:13
to
11:13
or
11:13
not
11:13
been
11:14
as
11:14
healthy
11:14
as
11:14
I
11:15
always
11:15
like
11:15
to
11:15
say.
11:16
But
11:16
they
11:17
are
11:17
the
11:17
first
11:17
signs
11:18
of
11:18
perimenopause.
11:19
And
11:20
for
11:20
me,
11:20
this
11:20
started
11:21
at
11:21
30,
11:22
so.
11:23
Which
11:23
was
11:23
just.
11:24
I'd
11:25
gone
11:25
from
11:25
being
11:25
a
11:25
very
11:26
joyful,
11:26
ambitious,
11:27
motivated
11:28
person
11:29
to
11:29
just
11:29
completely
11:30
losing
11:30
my
11:31
motivation,
11:31
losing
11:32
my
11:32
confidence,
11:33
feeling
11:33
really
11:34
apathetic
11:35
about
11:35
life.
11:36
I
11:36
would
11:37
love,
11:37
like,
11:37
I
11:37
love
11:38
going
11:38
out,
11:38
love
11:38
socializing,
11:39
love
11:39
parties.
11:40
And
11:40
I
11:40
remember
11:40
sitting
11:41
in
11:41
the
11:41
car,
11:41
like,
11:42
having
11:42
to
11:42
go
11:43
into
11:43
an
11:43
event
11:44
and
11:44
just
11:44
being
11:45
like,
11:45
oh,
11:45
my
11:46
God,
11:46
I
11:46
don't
11:46
know
11:46
if
11:46
I
11:46
can
11:47
talk
11:47
to
11:47
anyone,
11:48
which
11:48
was
11:49
just
11:49
not
11:49
me.
11:50
Just
11:50
I
11:50
felt
11:51
like
11:51
a
11:51
completely
11:51
different
11:51
person.
11:52
And
11:52
there
11:52
was
11:52
just
11:53
this
11:53
fear
11:54
of,
11:55
what
11:55
if
11:55
this
11:55
is
11:56
my
11:56
life
11:56
from
11:56
now
11:56
on,
11:57
like,
11:57
what's
11:57
happened
11:58
to
11:58
me.
11:59
And
11:59
it
11:59
got
11:59
so
12:00
bad
12:00
for
12:00
me
12:00
to
12:00
the
12:01
point
12:01
where
12:01
my
12:01
husband
12:01
said,
12:02
like,
12:02
you
12:03
have
12:03
to
12:03
do
12:03
something
12:03
about
12:04
this.
12:04
Something
12:04
is
12:04
very
12:04
wrong.
12:05
It's
12:05
impacting
12:06
the
12:06
whole
12:06
family,
12:07
because
12:07
I
12:07
was
12:08
just
12:08
crying
12:08
and
12:09
depressed
12:10
and
12:10
all
12:10
of
12:11
these
12:11
things.
12:12
And
12:12
so
12:12
it's
12:13
very
12:13
hard
12:13
to
12:14
tell
12:14
in
12:14
perimenopause
12:15
with
12:15
a
12:16
single
12:16
blood
12:16
test
12:17
whether
12:17
it's
12:17
perimenopause
12:18
or
12:18
not,
12:18
because
12:18
our
12:18
hormones
12:19
are
12:19
fluctuating
12:20
so
12:20
much.
12:21
So
12:21
what
12:21
they
12:21
say
12:21
is
12:22
that
12:22
we
12:22
have
12:22
to
12:22
track
12:23
our
12:23
symptoms
12:24
so
12:24
you
12:24
can
12:25
get
12:25
a
12:25
simple
12:25
symptom
12:26
tracker.
12:26
And
12:26
if
12:27
you're
12:27
tracking
12:27
your
12:27
cycle
12:28
number
12:28
one,
12:29
and
12:29
if
12:29
you're
12:29
tracking
12:30
the
12:30
symptoms
12:31
and
12:31
you're
12:31
tracking
12:31
them
12:32
through
12:32
the
12:32
cycle
12:33
so
12:33
you
12:33
can
12:33
identify,
12:34
you
12:34
know,
12:35
in
12:35
the
12:35
last
12:35
two
12:35
weeks
12:35
of
12:36
my
12:36
cycle,
12:36
I
12:37
feel
12:37
more
12:37
anxious,
12:38
or
12:38
in
12:38
the
12:38
last
12:39
two
12:39
or
12:39
one,
12:40
you
12:40
know,
12:40
around
12:40
my
12:40
period,
12:41
I'm
12:41
getting
12:41
more
12:41
migraines,
12:42
things
12:42
like
12:42
that,
12:43
or
12:43
getting
12:43
headaches.
12:44
So
12:45
if
12:45
we
12:45
can
12:45
track
12:46
the
12:46
symptoms
12:46
and
12:47
then
12:47
we're
12:47
taking
12:47
that
12:47
to
12:48
our
12:48
healthcare
12:49
provider
12:49
and
12:49
saying,
12:50
look,
12:50
you
12:51
know,
12:51
these
12:51
are
12:51
the
12:51
symptoms
12:52
that
12:52
I'm
12:52
experiencing.
12:53
My
12:53
cycle
12:54
is
12:54
25
12:55
days.
12:55
It
12:56
used
12:56
to
12:56
be
12:56
31
12:57
days.
12:57
You
12:58
know,
12:58
a
12:58
shortened
12:58
cycle
12:59
is
12:59
one
12:59
of
12:59
the
12:59
first
12:59
things
13:00
that
13:00
we.
13:01
We
13:01
see.
13:02
Then,
13:03
you
13:03
know,
13:03
it's.
13:04
It's
13:04
perimenopause.
13:06
Like,
13:06
we
13:06
are.
13:07
Our
13:07
hormones
13:07
are
13:08
changing,
13:08
and
13:08
so
13:09
it's
13:09
not
13:10
something
13:10
to
13:10
be
13:10
ashamed
13:11
about.
13:11
It's
13:11
not
13:11
something
13:12
that
13:13
is
13:13
bad.
13:14
It's
13:14
just.
13:14
It's
13:14
good
13:15
to
13:15
have
13:15
an
13:15
understanding
13:16
of
13:16
where
13:16
we
13:16
are
13:17
and
13:17
what.
13:17
What's
13:18
up
13:18
so
13:18
we
13:18
can
13:18
actually
13:19
do
13:19
something
13:19
for
13:20
ourself
13:20
and
13:20
take
13:20
agency
13:21
over
13:21
our
13:21
health.
13:22
That
13:22
is
13:22
so
13:22
true,
13:23
and
13:23
I'm
13:23
so
13:23
glad
13:23
you
13:23
brought
13:24
up,
13:24
like,
13:24
kind
13:24
of
13:24
like
13:24
a
13:25
symptom
13:25
tracker.
13:26
Is
13:26
being
13:26
annoyed
13:27
with
13:27
your
13:27
husband
13:28
and
13:28
being
13:28
irritated
13:29
all
13:29
the
13:30
time,
13:30
like,
13:30
part
13:31
of
13:31
that.
13:31
Yes,
13:32
yes.
13:32
And,
13:33
you
13:33
know,
13:33
like,
13:33
just
13:33
that
13:34
sometimes
13:34
I'll
13:35
look
13:35
at
13:35
and,
13:35
like,
13:35
he'll
13:35
just
13:35
be
13:36
breathing
13:36
while
13:37
he.
13:37
He'll
13:37
breathe
13:38
so
13:38
loudly
13:38
while
13:39
he's
13:39
eating,
13:39
and
13:39
I'll
13:39
just
13:39
be
13:40
like,
13:41
the
13:41
slurps
13:42
of
13:42
the
13:42
cereal,
13:43
I'm
13:43
sending
13:44
daggers
13:44
across
13:44
the
13:45
table.
13:45
Are
13:45
you?
13:47
Yes,
13:47
it
13:47
is.
13:47
Yes.
13:48
Irritability
13:48
is
13:49
a
13:49
huge
13:49
symptom
13:50
where
13:50
just
13:50
things
13:51
grate
13:51
on
13:51
our
13:51
nervous
13:52
system.
13:52
We're
13:53
just
13:53
like,
13:53
why
13:53
are
13:53
you
13:54
so
13:54
annoying?
13:54
Yes.
13:55
It's
13:55
so
13:56
true.
13:56
I
13:56
mean,
13:56
it's
13:57
like
13:57
one
13:57
of
13:57
those
13:57
things.
13:58
And,
13:58
you
13:59
know,
13:59
it's
13:59
sort
14:00
of
14:00
like
14:01
I
14:01
feel
14:01
like
14:02
our
14:02
metabolism
14:03
is
14:03
almost
14:03
slowing
14:04
down,
14:04
too.
14:05
Yes.
14:06
Is
14:06
that
14:06
just,
14:06
like,
14:07
oversimplified
14:08
to
14:08
say
14:08
that,
14:09
or
14:09
is
14:09
that
14:09
really
14:09
true?
14:10
Yeah.
14:10
So
14:11
Great
14:11
question.
14:11
So
14:13
according
14:13
to
14:14
the
14:14
research,
14:14
it
14:15
doesn't
14:15
technically
14:16
slow
14:16
down,
14:17
but
14:17
what
14:18
happens
14:18
is
14:18
it
14:19
does
14:19
change.
14:20
That's
14:20
not
14:21
due
14:21
to
14:21
just
14:21
estrogen
14:22
and
14:22
progesterone
14:23
loss.
14:24
It's
14:24
actually
14:24
due
14:25
to
14:25
a
14:25
whole
14:26
constellation
14:27
of
14:27
things
14:27
that
14:27
are
14:27
happening.
14:28
So
14:29
as
14:29
estrogen
14:29
and
14:30
progesterone
14:30
decline,
14:31
we
14:31
become
14:32
more
14:32
insulin
14:33
resistant.
14:34
Our
14:34
metabolism
14:35
for
14:35
fat
14:35
and
14:36
sugar,
14:36
as
14:36
I
14:36
said,
14:37
changes.
14:38
We
14:38
see
14:39
a
14:39
change
14:39
in
14:39
our
14:39
gut
14:40
microbiome,
14:41
so
14:41
we
14:42
can
14:42
get
14:42
more
14:43
dysbiosis.
14:44
There's
14:45
research
14:45
to
14:45
show
14:46
also
14:46
that
14:46
women
14:46
in
14:47
midlife,
14:47
as
14:48
estrogen
14:48
declines,
14:49
we
14:49
actually
14:49
move
14:50
less
14:51
so
14:51
we
14:52
can
14:52
become
14:52
more
14:53
sedentary.
14:54
And
14:54
this
14:54
could
14:54
be
14:54
because
14:55
we're
14:55
so
14:55
tired,
14:57
but
14:57
also
14:57
we're
14:58
just
14:58
so
14:58
busy.
14:59
So
14:59
there's
14:59
this
14:59
lack
15:00
of
15:00
movement.
15:01
We're
15:01
losing
15:01
muscle
15:02
mass
15:02
as
15:02
we
15:03
age
15:03
as
15:03
well,
15:03
so
15:04
that
15:04
comes
15:04
into
15:04
the
15:04
mix.
15:05
Our
15:06
hunger
15:06
and
15:06
satiety
15:07
hormones
15:08
also
15:08
change,
15:09
so
15:09
we
15:09
become
15:10
more
15:10
hungry
15:11
and
15:11
less
15:12
satisfied
15:13
as
15:13
estrogen
15:14
and
15:14
progesterone
15:14
decline,
15:15
meaning
15:16
that
15:16
we
15:16
crave
15:17
more,
15:17
eat
15:17
more.
15:18
And
15:18
so
15:19
there's
15:19
just
15:19
all
15:19
these
15:20
things
15:20
happening
15:20
at
15:20
once
15:21
that
15:21
actually
15:22
contribute
15:22
to
15:23
the
15:23
weight
15:23
gain,
15:23
to
15:24
the
15:24
feeling
15:24
like
15:25
our
15:25
metabolism's
15:26
slowing
15:26
down.
15:26
But
15:27
it's
15:27
technically
15:28
not
15:28
your
15:28
metabolism
15:29
slowing
15:29
down.
15:29
It's
15:29
just
15:30
this
15:30
whole
15:30
constellation
15:31
of
15:31
things
15:32
that
15:32
are
15:32
happening
15:33
during
15:33
this
15:34
time
15:34
of
15:34
life.
15:35
That's
15:35
really
15:35
interesting.
15:36
That's
15:36
a
15:36
good
15:36
point,
15:36
too,
15:36
about
15:37
becoming
15:37
a
15:37
little
15:37
more
15:38
sedentary,
15:38
because
15:39
you
15:39
just.
15:39
It
15:39
feels
15:40
like
15:40
your
15:40
energy
15:40
is
15:41
almost
15:41
being
15:41
robbed
15:42
of
15:42
you,
15:42
too.
15:43
And
15:43
also
15:43
symptoms
15:44
like
15:44
joint
15:45
pain,
15:45
muscle
15:46
pain.
15:46
You
15:46
know,
15:47
these
15:47
are
15:47
symptoms
15:47
of
15:47
perimenopause
15:48
and
15:48
menopause.
15:49
So
15:49
it
15:49
can
15:50
be
15:50
painful
15:50
for
15:51
women.
15:51
You
15:51
know,
15:51
you
15:51
wake
15:52
up
15:52
in
15:52
the
15:52
morning,
15:53
your
15:53
hips
15:53
hurt,
15:54
your
15:54
shoulders
15:54
hurt.
15:55
The
15:55
last
15:55
thing
15:55
you
15:56
feel
15:56
like
15:56
doing
15:56
is
15:56
getting
15:57
up
15:57
and
15:57
going
15:57
for
15:57
a
15:58
walk
15:58
or
15:58
doing
15:58
a
15:58
workout.
15:59
But
16:00
actually
16:01
motion
16:01
is
16:01
lotion,
16:02
and
16:03
it
16:03
can.
16:03
It
16:03
can
16:04
be
16:04
really
16:04
helpful
16:05
to
16:05
just
16:05
continue
16:06
moving
16:06
your
16:06
body,
16:07
even
16:07
if
16:07
it's
16:08
some
16:08
yoga
16:08
stretches,
16:09
but
16:09
just
16:09
moving
16:10
your
16:10
body,
16:11
the
16:11
body
16:11
is
16:12
designed
16:12
to.
16:12
To.
16:13
To
16:13
move.
16:14
And
16:14
so
16:14
as
16:15
we
16:15
become
16:15
more
16:15
sedentary,
16:16
things
16:17
feel
16:17
worse.
16:18
And
16:18
so
16:18
if
16:18
we
16:18
can
16:18
just
16:18
continue
16:19
moving
16:19
our
16:19
body,
16:20
it
16:20
helps
16:21
a
16:21
lot.
16:22
Yeah,
16:22
that's
16:23
really
16:23
good
16:23
to
16:23
know,
16:23
too,
16:24
because
16:24
I
16:25
feel
16:25
like,
16:25
especially
16:25
women
16:26
in
16:26
their
16:26
40s
16:26
and
16:27
50s,
16:27
like,
16:28
sometimes
16:28
it
16:28
feels
16:28
like
16:29
you
16:29
are
16:29
doing
16:29
everything
16:30
under
16:30
the
16:30
sun.
16:31
You're
16:31
eating
16:32
well,
16:32
you're
16:32
working
16:33
out,
16:33
you're
16:33
trying
16:34
to
16:34
get
16:34
as
16:34
best
16:35
sleep
16:35
as
16:35
you
16:35
can,
16:35
you
16:35
know,
16:36
doing
16:36
all
16:37
of
16:37
these
16:37
things.
16:37
And
16:37
it
16:38
feels
16:38
like
16:38
sometimes
16:38
the
16:39
needle
16:39
doesn't
16:39
move
16:39
at
16:39
all.
16:40
You
16:40
know,
16:40
like,
16:41
you
16:41
can't.
16:41
You're
16:42
actually
16:42
gaining
16:42
weight
16:43
at
16:43
this
16:43
Point.
16:43
Yes.
16:44
So
16:44
what
16:45
do
16:45
you
16:45
say
16:45
to
16:45
women
16:46
like
16:46
that
16:46
who
16:46
are
16:46
sort
16:46
of
16:47
struggling
16:47
and
16:47
feeling
16:47
like,
16:48
you
16:48
know,
16:48
I'm
16:48
doing
16:48
all
16:49
the
16:49
things,
16:49
but
16:49
I'm
16:50
not
16:50
seeing
16:50
the
16:50
results.
16:51
Yeah,
16:52
I
16:52
think
16:52
a
16:52
lot
16:52
of
16:53
the
16:53
times,
16:53
women,
16:55
sometimes
16:56
you
16:56
think
16:56
you're
16:56
doing
16:57
the
16:57
right
16:57
thing,
16:57
but
16:58
if
16:58
you
16:58
really
16:59
lay
16:59
everything
16:59
out,
17:00
I
17:00
mean,
17:00
sometimes
17:01
you
17:01
are
17:01
doing
17:01
the
17:01
right
17:01
things
17:02
and
17:02
you
17:02
just
17:02
need
17:02
to
17:02
add
17:03
a
17:03
couple
17:03
of
17:03
tweaks
17:03
that
17:03
can
17:04
help.
17:04
But
17:04
sometimes
17:05
actually
17:06
you're
17:06
restricting
17:07
so
17:07
much
17:07
you're
17:08
not
17:08
eating
17:08
enough.
17:09
So
17:09
that
17:09
by
17:09
the
17:10
time,
17:11
say
17:11
3
17:11
o'
17:11
clock,
17:12
4
17:12
o'
17:12
clock,
17:12
5
17:12
o'
17:13
clock
17:13
comes
17:13
around,
17:13
you're
17:13
like,
17:14
I'm
17:14
so
17:14
hungry.
17:15
You
17:15
can't
17:15
ignore
17:16
the
17:16
cravings
17:16
and
17:16
the
17:17
hunger.
17:17
And
17:17
so
17:17
you're
17:17
like,
17:17
okay,
17:18
I'll
17:18
just
17:18
have
17:18
a
17:18
couple
17:18
of
17:18
this.
17:19
Just
17:19
have
17:19
some
17:20
snacks
17:20
from
17:20
the
17:20
cupboard
17:21
or
17:21
whatever.
17:22
And
17:22
so
17:23
without
17:23
intentionally
17:24
doing
17:24
it,
17:25
we
17:25
can
17:25
be
17:25
over
17:25
consuming
17:26
calories
17:27
just
17:28
because
17:28
we've
17:29
restricted
17:29
too
17:30
early
17:30
in
17:30
the
17:31
day.
17:31
And
17:31
then
17:32
either
17:32
later
17:33
that
17:33
day
17:33
in
17:33
the
17:33
afternoon
17:34
or
17:34
in
17:34
the
17:34
evening,
17:34
we
17:35
overeat.
17:36
Not
17:36
intentionally.
17:37
Or
17:37
it
17:37
could
17:38
be
17:38
on
17:38
the
17:38
weekend.
17:38
We
17:39
overindulge
17:39
on
17:40
the
17:40
weekend.
17:40
So
17:40
it
17:40
could
17:41
be
17:41
that.
17:42
Otherwise
17:42
it
17:43
could
17:43
just
17:43
also
17:43
be
17:44
consistency.
17:45
Or
17:45
you
17:45
may
17:45
need
17:46
to
17:46
add
17:47
in
17:47
the
17:47
strength
17:47
training.
17:48
But
17:48
with
17:49
strength
17:49
training,
17:49
not
17:50
just
17:50
lifting
17:50
the
17:50
weights,
17:51
but
17:51
progressively
17:52
getting
17:52
heavier
17:52
and
17:53
heavier.
17:53
So
17:53
we
17:53
need
17:53
to
17:54
be
17:54
building
17:54
muscle
17:55
at
17:55
the
17:55
same
17:55
time.
17:56
And
17:56
then
17:57
also
17:57
there's
17:57
other
17:57
forms
17:58
of
17:58
training
17:58
that
17:58
we
17:58
can
17:59
do
17:59
that
17:59
also
17:59
help
18:00
with
18:00
fat
18:00
loss.
18:01
Okay,
18:01
so
18:01
when
18:02
you
18:02
say
18:02
building,
18:02
you
18:03
know,
18:03
progressively
18:04
building
18:04
more
18:04
weight,
18:05
is
18:05
that
18:05
literally,
18:06
like
18:06
you
18:06
do
18:07
a
18:07
first
18:07
set
18:07
of
18:08
10
18:08
with
18:08
maybe
18:09
like
18:09
5
18:09
pounds,
18:10
and
18:10
then
18:10
you
18:10
gradually
18:11
move
18:11
up
18:11
like
18:11
to
18:11
10
18:12
pounds,
18:12
15
18:12
pounds
18:13
within
18:13
the
18:14
same
18:14
day
18:14
of
18:14
working
18:15
out.
18:15
Good
18:15
question.
18:16
Okay,
18:16
good
18:16
question.
18:17
Because
18:17
I
18:17
think
18:17
that's
18:17
confusing.
18:18
It
18:18
is.
18:19
So
18:20
if
18:20
you
18:21
think
18:21
about
18:21
it,
18:21
I
18:21
mean,
18:22
building
18:22
muscle
18:22
does
18:22
take
18:23
time.
18:23
Okay,
18:24
so
18:24
we
18:25
would
18:25
be
18:25
looking
18:25
for
18:26
around
18:27
8
18:27
to
18:27
10
18:28
reps
18:29
of
18:29
the
18:30
exercise,
18:30
whatever
18:31
it
18:31
is,
18:31
and
18:32
the
18:32
last
18:32
two
18:33
reps
18:33
should
18:34
feel
18:35
like
18:35
really
18:35
difficult.
18:36
So
18:36
we
18:36
call
18:36
this
18:37
going
18:37
to
18:37
failure.
18:38
Okay,
18:39
so
18:39
you
18:39
should
18:39
be
18:40
within
18:40
about
18:40
two
18:41
reps
18:41
of
18:41
failure.
18:42
And
18:42
failure
18:43
looks
18:43
like
18:44
you're
18:44
slowing.
18:45
It's
18:45
not
18:45
just
18:45
muscle
18:46
burn,
18:46
because
18:46
sometimes
18:47
you
18:47
can
18:47
use
18:47
these
18:47
tiny
18:48
weights
18:48
and
18:48
like
18:48
you
18:48
move
18:49
them
18:49
so
18:49
much
18:49
you
18:49
get
18:50
fatigue.
18:50
Right.
18:51
So
18:51
that
18:51
burns.
18:52
But
18:52
when
18:52
you
18:53
have
18:53
a
18:53
slowdown
18:53
of
18:53
the
18:54
velocity
18:54
of
18:54
your
18:54
movement,
18:55
so
18:55
you're
18:55
like,
18:57
that
18:57
is,
18:58
that's
18:58
when
18:59
it's
18:59
failure.
19:00
That's
19:00
the
19:00
slow
19:01
movement,
19:01
right?
19:01
Yes,
19:02
exactly.
19:02
So
19:03
then
19:03
you
19:03
would
19:03
take
19:03
a
19:04
note,
19:04
okay,
19:04
today
19:04
I
19:05
lifted
19:05
X
19:05
amount,
19:06
and
19:06
then
19:07
the
19:07
next
19:07
week,
19:07
or
19:08
you
19:08
know,
19:09
you
19:09
would
19:09
look
19:09
to
19:10
shift
19:11
up
19:11
to
19:11
the
19:11
next,
19:11
you
19:12
know,
19:12
try
19:12
the
19:12
next
19:12
weight
19:13
and
19:13
you
19:13
would
19:14
try
19:14
to
19:14
get
19:14
to
19:15
between
19:16
8
19:16
to
19:16
10
19:16
with
19:17
the
19:17
last
19:17
two
19:17
being
19:17
to
19:18
failure.
19:18
So
19:18
yeah,
19:19
it's.
19:19
So
19:19
it
19:19
changes,
19:20
but
19:20
you
19:20
want
19:20
to
19:20
always
19:21
be
19:21
within
19:21
two
19:22
reps
19:22
of
19:22
failure.
19:22
That's
19:23
kind
19:23
of
19:23
the,
19:24
the
19:24
way
19:24
to
19:24
measure
19:25
it.
19:25
And
19:25
what
19:25
are,
19:26
what
19:26
do
19:26
you
19:26
think
19:26
are
19:26
the
19:27
target
19:27
workouts
19:28
we
19:28
should
19:28
be
19:28
doing
19:28
at
19:28
this
19:29
stage
19:29
of
19:29
life?
19:29
Like,
19:30
because
19:30
I
19:30
remember
19:30
being
19:31
in
19:31
my
19:31
20s
19:31
and
19:31
30s
19:32
and
19:32
doing
19:32
like
19:32
Pilates
19:33
and
19:33
then
19:34
like
19:34
maybe
19:34
doing
19:35
a
19:35
little
19:35
elliptical
19:36
machine,
19:36
you
19:36
know,
19:36
and
19:37
kind
19:37
of
19:37
like
19:37
bouncing
19:38
around
19:38
the
19:38
gym
19:38
about
19:39
kind
19:39
of
19:39
doing
19:39
a
19:40
class,
19:40
you
19:40
know,
19:40
maybe
19:41
here
19:41
and
19:41
there.
19:42
But
19:42
like,
19:42
is
19:42
that
19:42
going
19:43
to
19:43
sustain,
19:43
sustain
19:44
me
19:44
now
19:44
that
19:44
I'm
19:44
in
19:44
perimenopause,
19:45
you
19:46
know?
19:46
Great
19:47
question.
19:47
So
19:47
Pilates
19:48
is
19:48
so
19:49
good
19:49
for
19:49
our
19:49
core.
19:50
Like
19:50
it's,
19:50
it's
19:51
amazing
19:51
in
19:51
so
19:51
many
19:52
ways,
19:52
but
19:52
it's
19:52
not
19:52
going
19:53
to
19:53
build
19:53
muscle
19:54
mass
19:55
in
19:55
the
19:55
way
19:55
that
19:55
we
19:55
want
19:56
to.
19:56
So
19:56
it's
19:56
great
19:56
to
19:57
do
19:57
it,
19:57
but
19:58
we
19:58
want
19:58
to
19:58
intersperse
19:59
that
19:59
with,
20:00
with
20:01
actual
20:01
strength
20:01
training.
20:02
I'm
20:03
the
20:03
same.
20:03
I
20:03
used
20:03
to
20:04
just
20:04
love
20:04
hit
20:05
training,
20:05
you
20:05
know,
20:05
go
20:06
just
20:06
going
20:06
like,
20:06
you
20:07
know,
20:07
and
20:08
it
20:08
was
20:08
so
20:08
good
20:09
and
20:09
I,
20:09
it
20:10
served
20:10
me
20:10
so
20:10
well.
20:11
But
20:11
now
20:12
the
20:12
focus
20:12
must
20:13
be
20:13
on,
20:13
you
20:14
know,
20:14
good
20:15
three
20:15
to
20:15
four
20:15
sessions
20:16
of
20:16
strength
20:17
training
20:17
per
20:18
week.
20:18
That's
20:18
really
20:19
target.
20:20
Yes.
20:20
Okay.
20:20
Yeah.
20:21
And
20:21
then
20:21
you
20:22
can
20:22
also
20:22
intersperse
20:23
some
20:23
kind
20:24
of
20:24
sprint,
20:25
sprint
20:25
interval
20:26
training,
20:26
which
20:27
is
20:27
like
20:28
20
20:28
seconds
20:28
of
20:29
an
20:29
all
20:29
out
20:29
effort.
20:30
So
20:30
that
20:30
could
20:30
be
20:30
on
20:30
a
20:30
bike,
20:31
it
20:31
could
20:31
be
20:31
actual
20:32
sprinting,
20:32
like
20:33
on
20:33
a
20:33
treadmill.
20:33
It
20:34
could
20:34
be
20:34
just
20:34
a
20:34
kettlebell
20:35
that
20:35
you're
20:36
just
20:36
an
20:36
all
20:36
out
20:36
effort
20:37
for
20:37
20
20:37
seconds,
20:38
10
20:38
seconds
20:39
rest,
20:39
working
20:40
for
20:40
20,
20:41
off
20:41
for
20:41
10.
20:42
And
20:43
these
20:43
short
20:43
sprints
20:44
are
20:45
incredible
20:46
for
20:47
burning
20:47
visceral
20:48
fat,
20:48
which
20:49
is
20:49
that
20:49
inflammatory
20:50
kind
20:50
of
20:50
fat
20:51
that
20:51
sits
20:52
underneath
20:52
the
20:52
abdominals,
20:53
that
20:53
surrounds
20:54
the
20:54
organs,
20:54
the
20:55
kind
20:55
of
20:55
more
20:56
dangerous
20:57
kind
20:57
of
20:57
fat.
20:58
But
20:58
also
20:59
it
20:59
increases
21:00
our
21:00
brain
21:00
derived
21:01
neutrophic
21:02
factor,
21:02
which
21:02
is
21:03
what
21:03
helps
21:04
with
21:04
our
21:04
clarity
21:05
and
21:05
memory.
21:06
And
21:07
in
21:07
perimenopause
21:07
and
21:08
menopause,
21:08
we're
21:08
all
21:08
like
21:08
forgetting
21:09
why
21:09
we
21:09
walked
21:09
into
21:10
a
21:10
room.
21:10
Oh
21:10
my
21:10
God.
21:10
Do
21:11
you
21:11
get
21:11
that
21:11
too?
21:11
Yes.
21:12
All
21:12
the
21:12
time
21:13
I'm
21:13
like,
21:14
what
21:14
am
21:14
I
21:14
looking
21:14
for?
21:15
Do
21:15
you
21:15
know,
21:15
I
21:15
was
21:15
in
21:16
an
21:16
argument
21:16
with
21:16
my
21:17
husband
21:17
once
21:17
and
21:18
I
21:18
was
21:18
like,
21:18
yeah,
21:19
you
21:19
know,
21:19
going
21:19
for
21:20
it.
21:20
And
21:20
then
21:20
all
21:20
of
21:20
a
21:20
sudden
21:21
I
21:21
was
21:21
like,
21:21
what
21:22
are
21:22
we
21:22
arguing
21:22
about?
21:23
You're
21:24
like,
21:24
I
21:24
forgot
21:24
my,
21:24
I
21:25
forgot.
21:25
What
21:25
we
21:25
were
21:25
arguing
21:26
about.
21:26
And
21:26
I
21:26
was
21:26
like,
21:27
oh
21:27
God.
21:28
So
21:28
I'm
21:29
like,
21:29
is
21:29
this
21:29
early
21:29
onset
21:30
Alzheimer's
21:30
disease.
21:31
That's
21:31
what
21:31
we
21:31
think
21:31
we
21:32
have
21:32
half
21:32
the
21:32
time,
21:33
right?
21:33
Yeah.
21:33
It's
21:33
scary,
21:34
though.
21:34
I
21:34
was
21:34
like,
21:34
oh,
21:35
my
21:35
God,
21:35
what
21:35
is
21:36
this?
21:37
So
21:37
I
21:37
lost
21:37
that
21:37
argument.
21:39
You're
21:39
like,
21:39
that
21:40
point
21:40
is
21:40
going
21:40
to.
21:41
Come
21:41
to
21:41
me
21:41
later
21:42
in
21:42
the
21:42
shower.
21:42
I
21:42
was
21:42
like,
21:42
oh,
21:43
I
21:43
should
21:43
have
21:43
said
21:43
that.
21:45
Oh,
21:45
my
21:46
gosh.
21:46
So
21:46
that's
21:46
good.
21:46
Okay,
21:47
so
21:47
we
21:47
need
21:47
to
21:47
do
21:47
that.
21:48
So.
21:48
Okay,
21:48
then
21:49
it
21:49
is
21:49
true,
21:49
because
21:49
I
21:50
was
21:50
going
21:50
to
21:50
ask
21:50
you
21:50
about
21:50
that
21:51
because
21:51
I've
21:51
been
21:51
hearing
21:52
that
21:52
these
21:52
short
21:53
spurts
21:53
of
21:53
cardio,
21:55
if
21:55
you
21:55
do
21:55
them
21:55
in
21:55
little
21:56
increments
21:56
like
21:57
that,
21:57
they're
21:57
more
21:58
effective
21:58
than
21:58
doing,
21:58
let's
21:59
say,
21:59
45
22:00
minutes
22:00
on
22:00
the
22:01
treadmill
22:01
or
22:01
something.
22:02
Right?
22:03
Yeah.
22:03
Okay.
22:03
So
22:03
there.
22:04
So.
22:05
And
22:05
I
22:05
think
22:05
here's
22:06
the
22:06
confusion,
22:06
so
22:07
we
22:07
should
22:07
talk
22:07
about
22:07
it.
22:08
So
22:08
some
22:08
people
22:09
are
22:09
saying,
22:09
like,
22:09
don't
22:10
do
22:10
any
22:10
cardio.
22:11
Cardio
22:11
is
22:11
bad,
22:12
blah,
22:12
blah,
22:12
blah.
22:13
It's
22:13
not
22:13
like,
22:14
of
22:14
course
22:14
it's
22:15
good
22:15
for
22:15
your
22:15
heart,
22:16
it's
22:16
good
22:16
for
22:16
your
22:16
body.
22:17
Any
22:17
movement
22:18
is
22:18
good.
22:19
So
22:19
if
22:19
all
22:20
you
22:20
can
22:20
do
22:20
is
22:20
a
22:20
hiit
22:20
workout,
22:21
do
22:22
the
22:22
hiit
22:22
workout
22:22
over
22:23
doing
22:23
nothing.
22:24
Okay.
22:25
It's
22:25
just
22:25
that
22:25
at
22:26
this
22:26
stage
22:26
of
22:26
life
22:27
with.
22:27
With
22:27
our
22:28
cortisol
22:28
and
22:28
without
22:29
the
22:29
body
22:29
the
22:29
way
22:29
that
22:30
it
22:30
is,
22:31
it
22:31
can
22:31
be
22:31
better
22:31
to
22:32
do
22:32
these
22:32
shorter
22:33
spurts.
22:34
It
22:34
doesn't
22:35
keep
22:35
cortisol
22:37
raised
22:37
over
22:37
an
22:38
extended
22:38
period
22:38
of
22:39
time,
22:39
which
22:39
is
22:39
kind
22:39
of
22:39
what
22:40
we're
22:40
looking
22:40
for.
22:40
So
22:41
we
22:41
do
22:41
need
22:41
to
22:41
do
22:42
cardio,
22:42
but
22:42
we
22:42
can
22:42
do
22:43
this
22:43
in
22:43
the
22:43
way
22:44
of
22:44
daily
22:44
walks.
22:45
So
22:46
if
22:46
you're
22:46
outside,
22:46
you
22:47
could
22:47
put
22:47
on
22:47
a
22:47
weighted
22:48
vest,
22:48
or
22:48
you
22:48
could
22:49
just
22:49
walk
22:49
like
22:50
you're
22:50
late
22:50
for
22:50
something,
22:51
so
22:51
you're
22:51
kind
22:51
of
22:52
walking
22:52
fast.
22:54
And
22:55
that
22:55
can
22:55
be
22:55
very
22:55
helpful.
22:55
Good
22:56
for
22:56
heart
22:56
health,
22:56
just
22:57
good
22:57
for
22:57
general
22:57
movement.
22:58
And
22:58
then.
22:59
So
22:59
that
22:59
would
23:00
be
23:00
counted
23:00
as
23:00
zone
23:01
two
23:01
cardio.
23:02
And
23:02
then
23:02
we
23:02
have
23:02
this
23:03
zone
23:03
five
23:03
cardio,
23:04
which
23:04
is
23:04
the
23:04
more
23:04
sprint
23:05
interval.
23:05
So
23:05
it's
23:06
like
23:06
heart
23:06
racing
23:07
as
23:07
hard
23:08
as
23:08
you
23:08
can.
23:09
So
23:09
we
23:09
need
23:09
a
23:10
good
23:10
variety,
23:11
plus
23:11
the
23:12
strength
23:12
training.
23:12
Okay,
23:13
that's
23:13
good
23:13
to
23:13
know.
23:13
Let's
23:14
say
23:14
you
23:14
have
23:15
a
23:15
treadmill,
23:16
you've
23:16
got
23:16
a
23:16
weighted
23:16
vest.
23:17
Maybe
23:18
you've
23:18
got
23:18
some
23:18
hand
23:18
weights.
23:19
Could
23:19
you
23:19
do
23:19
those
23:19
things
23:20
all
23:20
together
23:20
at
23:20
the
23:21
same
23:21
time?
23:21
Would
23:21
that
23:22
be.
23:23
No.
23:24
I
23:24
mean,
23:24
of
23:25
course
23:25
you
23:25
could,
23:25
but
23:25
no.
23:26
I
23:26
would
23:27
say
23:27
if
23:27
you've
23:27
got
23:27
a
23:27
treadmill,
23:28
I
23:28
would
23:28
put
23:28
it
23:28
on
23:28
an
23:29
incline.
23:29
Okay.
23:30
You
23:30
could
23:30
have
23:31
your.
23:31
Your
23:31
weighted
23:31
vest
23:32
on
23:32
if
23:32
you
23:32
wanted
23:33
to.
23:34
And
23:34
then
23:34
you
23:34
just
23:35
want
23:35
to
23:35
basically
23:36
be
23:36
breathless
23:37
but
23:37
able
23:37
to
23:37
talk,
23:38
but
23:38
breathless.
23:39
Yeah.
23:40
So
23:40
that's
23:40
the
23:40
key.
23:41
Yes.
23:41
Okay,
23:42
exactly.
23:42
So
23:42
you
23:42
kind
23:43
of
23:43
want
23:43
to
23:43
go
23:43
on
23:43
maybe
23:43
like
23:44
a
23:44
13
23:44
to
23:44
15
23:45
incline
23:45
with
23:46
like
23:46
a.
23:46
Maybe
23:47
a
23:47
4
23:47
or
23:48
a
23:48
4.
23:48
Is
23:49
it
23:49
4?
23:50
Speed?
23:50
Yeah,
23:51
yeah,
23:51
yeah,
23:51
exactly.
23:52
Speed.
23:52
Okay.
23:53
Exactly.
23:53
Okay,
23:54
that's
23:54
good
23:54
to
23:54
know.
23:54
Yeah.
23:55
Now,
23:55
you
23:55
know,
23:55
you.
23:55
I
23:56
love
23:56
when
23:56
you
23:56
talk
23:56
about,
23:57
like,
23:58
hormones
23:58
and,
23:58
you
23:59
know,
23:59
how
23:59
food
24:00
can
24:00
actually
24:00
be
24:01
helpful
24:02
with,
24:02
you
24:02
know,
24:02
supporting
24:03
your
24:03
hormones.
24:04
So
24:04
what
24:04
are
24:04
like
24:05
three
24:05
key
24:05
foods
24:06
that
24:06
you
24:06
think
24:06
are
24:07
like,
24:07
just.
24:08
That
24:08
should
24:08
be
24:08
in
24:08
every
24:09
one
24:09
of
24:09
our
24:09
diets
24:10
at
24:10
this
24:10
point.
24:10
Yes.
24:11
When
24:11
dealing
24:11
with
24:12
hormones
24:12
especially.
24:13
So
24:13
would
24:13
you
24:13
like
24:13
to
24:14
get
24:14
really
24:14
specific
24:15
about
24:15
actual
24:16
foods
24:16
or
24:17
more
24:17
macro?
24:17
Okay,
24:18
sure.
24:18
So.
24:19
Okay,
24:19
I'm
24:19
gonna
24:19
do
24:19
both.
24:20
So
24:20
we
24:21
want
24:21
to
24:21
make
24:21
sure
24:21
that
24:22
every
24:22
plate
24:23
is
24:23
based
24:24
around
24:24
protein.
24:25
So
24:26
protein
24:26
could
24:27
be
24:28
salmon
24:28
fish,
24:29
which,
24:29
you
24:30
know,
24:30
those
24:30
are
24:30
really,
24:31
really
24:31
amazing
24:32
forms
24:33
of
24:33
protein.
24:33
Anti
24:34
inflammatory,
24:35
nice
24:35
and
24:36
oily.
24:36
That's
24:36
good
24:36
for
24:36
our
24:37
skin,
24:37
good
24:37
for
24:37
the
24:37
lubrication
24:38
and
24:38
dryness
24:39
that
24:39
we
24:39
experience
24:39
during
24:40
perimenopause
24:40
and
24:40
menopause,
24:41
but
24:41
also
24:41
anti
24:42
inflammatory.
24:43
Okay,
24:44
so
24:45
omega
24:45
3
24:45
fatty
24:45
acids.
24:46
Protein.
24:47
That's
24:48
obviously
24:48
number
24:49
one.
24:49
Fiber.
24:51
So
24:52
colorful
24:52
fiber.
24:54
So
24:54
when
24:54
it
24:54
comes
24:55
to
24:55
symptoms
24:56
like
24:56
mood,
24:58
weight
24:58
gain,
24:59
brain
24:59
fog,
25:00
we,
25:01
a
25:01
lot
25:01
of
25:01
people
25:01
talk
25:01
about
25:02
protein,
25:02
but
25:03
fiber
25:03
is
25:03
kind
25:03
of
25:04
like
25:04
protein's
25:04
best
25:05
friend.
25:05
So
25:05
we
25:06
want
25:06
to
25:06
have
25:06
them
25:06
together.
25:07
And
25:07
the
25:07
way
25:07
that
25:07
we
25:08
do
25:08
this
25:08
is
25:08
through
25:09
colorful
25:10
plants.
25:10
Like
25:10
a
25:10
diverse
25:11
range
25:11
of
25:11
colorful
25:12
plants.
25:12
So
25:12
this
25:12
could
25:13
look
25:13
like,
25:13
you
25:14
know,
25:14
legumes,
25:15
it
25:15
could
25:16
look
25:16
like
25:16
sweet
25:16
potatoes.
25:17
It
25:17
could
25:18
look
25:18
like,
25:19
you
25:19
know,
25:20
chia
25:21
seeds
25:21
or
25:21
flaxseeds.
25:22
So
25:22
any
25:22
kinds
25:23
of,
25:23
like,
25:23
high
25:24
fiber
25:24
fruits,
25:25
vegetables.
25:26
So
25:26
they
25:27
would
25:27
be
25:27
the
25:27
two
25:28
main
25:28
ones
25:29
that
25:29
I
25:29
would
25:29
say.
25:29
And
25:29
then
25:30
essential
25:30
fatty
25:31
acids
25:31
would
25:32
be
25:32
the
25:32
next.
25:33
And
25:33
how
25:33
do
25:33
we
25:34
like
25:34
carbs
25:34
at
25:35
this
25:35
point
25:35
in
25:35
life?
25:36
Like,
25:36
is
25:36
it.
25:36
Should
25:37
we
25:37
try
25:37
to
25:37
steer
25:38
away
25:38
from
25:38
carbs
25:38
or
25:39
should
25:39
we
25:39
kind
25:39
of
25:40
embrace
25:40
carbs
25:41
to
25:41
some
25:41
degree?
25:42
Like,
25:42
what
25:42
is
25:43
the
25:43
best
25:43
way?
25:43
Yeah,
25:44
so
25:44
we
25:44
want
25:44
to.
25:44
We
25:45
want
25:45
to
25:45
go
25:45
for
25:45
nutrient
25:46
dense
25:46
carbs.
25:47
So
25:48
we
25:48
do
25:48
need
25:49
some
25:49
carbohydrates.
25:50
Because
25:51
for
25:51
our
25:52
brain,
25:52
all
25:52
the
25:52
research
25:53
around
25:53
brain
25:54
health,
25:54
it
25:55
just,
25:55
we
25:55
do
25:55
need
25:56
it.
25:56
So
25:56
going
25:57
keto
25:58
or
25:58
low,
25:58
very
25:59
low
25:59
carb
25:59
at
25:59
this
25:59
point
26:00
is
26:00
not
26:01
optimal
26:01
for
26:01
our
26:02
health.
26:02
So
26:02
we
26:03
shouldn't
26:03
be
26:03
scared
26:03
of
26:03
carbs,
26:04
but
26:04
we
26:04
need
26:05
to
26:05
be
26:05
very
26:05
discerning
26:06
about
26:06
the
26:06
types
26:07
of
26:07
carbs
26:07
that
26:08
we
26:08
have.
26:08
So
26:08
we
26:08
want
26:08
to
26:09
look
26:09
for
26:09
very
26:09
nutrient
26:10
dense.
26:10
Those
26:11
ones
26:11
that
26:11
I
26:11
just
26:12
mentioned,
26:12
sweet
26:12
potatoes,
26:14
black
26:14
beans,
26:14
any
26:15
kind
26:15
of
26:15
legumes.
26:16
These
26:16
are
26:16
beautiful
26:17
types
26:17
of
26:18
carbs
26:18
that
26:18
are
26:18
just
26:18
packed
26:19
with
26:19
so
26:19
many
26:20
different
26:20
types
26:20
of
26:21
vitamins
26:21
and
26:21
minerals
26:22
and
26:22
nutrients
26:22
and
26:22
fiber
26:23
that
26:24
it
26:24
hits
26:24
many
26:25
Birds
26:25
with
26:25
one
26:25
stone.
26:26
Yeah,
26:27
absolutely.
26:27
And
26:28
you
26:28
know,
26:28
we
26:28
talked,
26:28
you
26:29
know,
26:29
in
26:29
the,
26:29
in
26:29
this
26:30
conversation
26:30
I've
26:31
been
26:31
hearing
26:31
a
26:31
lot
26:31
about
26:32
blood
26:32
sugar.
26:33
So
26:33
it's
26:33
like
26:34
balancing
26:34
your
26:34
blood
26:35
sugar,
26:35
making
26:35
sure,
26:36
especially
26:36
at
26:36
this
26:37
time
26:37
of
26:37
life,
26:37
like
26:38
that
26:38
things
26:38
are
26:39
all,
26:39
you
26:39
know,
26:40
well
26:40
with
26:40
that.
26:41
So
26:41
how
26:41
do
26:41
we,
26:42
I
26:42
mean,
26:42
short
26:42
of
26:43
not
26:43
wearing
26:43
like
26:43
a
26:43
glucose
26:44
monitor.
26:44
Yes.
26:45
Know
26:45
if
26:46
our
26:46
blood
26:46
sugar
26:46
is
26:47
good
26:47
or
26:47
not
26:47
or
26:48
what
26:48
is
26:48
the
26:49
way
26:49
to
26:49
kind
26:49
of
26:49
see
26:49
about
26:50
that?
26:50
Yeah.
26:50
So
26:51
the
26:51
body
26:51
loves
26:52
to
26:52
be
26:52
in
26:52
a
26:52
state
26:53
of
26:53
balance.
26:53
Okay.
26:54
And
26:54
what's
26:54
happening
26:55
in
26:55
perimenopause
26:56
and
26:56
menopause
26:56
is
26:57
it's
26:57
just
26:57
like,
26:57
it's
26:58
a,
26:58
such
26:58
a
26:58
seismic
26:59
change
26:59
that
26:59
the
27:00
body's
27:00
like
27:00
all
27:00
over
27:00
the
27:01
place.
27:01
And
27:02
so
27:02
the
27:02
way
27:03
to
27:03
keep
27:03
your
27:03
blood
27:03
sugar
27:04
imbalance
27:04
is
27:05
the
27:05
way
27:05
that
27:06
I
27:06
teach
27:06
my
27:06
clients
27:06
is
27:07
really
27:07
to
27:07
build
27:07
each
27:08
meal
27:08
around
27:08
protein,
27:09
fiber,
27:10
or
27:10
colorful
27:10
plants
27:11
and
27:11
fat
27:12
and
27:12
eating
27:12
in
27:12
this
27:13
kind
27:13
of
27:13
way,
27:13
it
27:14
just
27:14
keeps
27:14
blood
27:15
sugar
27:15
nice
27:16
and
27:16
balanced.
27:17
If
27:17
you're
27:17
eating
27:17
something
27:18
like
27:19
something
27:19
high
27:20
carb,
27:20
which
27:20
so
27:21
many
27:21
people
27:21
do
27:21
for
27:21
breakfast,
27:22
say
27:22
you
27:22
wake
27:23
up
27:23
and
27:23
you
27:23
have
27:23
a
27:23
bagel
27:24
for
27:24
breakfast,
27:25
then
27:25
your
27:26
blood
27:26
sugar
27:26
is
27:27
going
27:27
to
27:27
spike,
27:27
Insulin
27:28
is
27:28
going
27:28
to
27:28
be
27:28
released,
27:29
it's
27:29
going
27:29
to
27:29
drop.
27:30
You're
27:30
going
27:30
to
27:30
feel
27:31
anxious,
27:31
irritated,
27:32
and
27:32
you're
27:32
on
27:32
this
27:32
roller
27:33
coaster
27:33
throughout
27:33
the
27:34
day
27:34
where
27:34
you're
27:34
craving,
27:35
foggy,
27:35
you
27:36
just
27:36
feel
27:36
worse.
27:37
It
27:37
makes
27:37
your,
27:38
your
27:38
perimenopause
27:39
and
27:39
menopause
27:39
symptoms
27:39
worse.
27:40
It
27:40
messes
27:40
with
27:40
your
27:40
sleep.
27:41
So
27:42
instead
27:43
of
27:43
suffering
27:44
with
27:44
that
27:44
blood
27:45
sugar
27:45
roller
27:46
coaster,
27:46
we
27:46
want
27:47
to
27:47
stop
27:48
it
27:48
from
27:48
happening
27:49
in
27:49
the
27:49
first
27:49
place.
27:50
And
27:50
so
27:50
a
27:50
high
27:51
protein,
27:51
high
27:51
fiber
27:52
breakfast
27:53
is
27:53
the
27:53
key
27:54
to
27:54
start
27:54
the
27:55
day.
27:55
You
27:56
will
27:56
feel
27:56
so
27:57
much
27:57
more
27:57
energized.
27:58
Because
27:58
energy
27:59
is
27:59
such
27:59
a
27:59
big
27:59
issue.
28:00
We're
28:00
all
28:01
walking
28:01
around
28:01
exhausted
28:02
in
28:02
midlife.
28:03
And
28:04
so
28:04
starting
28:04
the
28:04
day
28:04
with
28:05
a
28:05
beautiful
28:06
high
28:06
protein,
28:07
high
28:07
fiber
28:08
breakfast
28:08
can
28:09
be
28:09
so
28:10
helpful
28:10
and
28:11
just
28:11
the
28:11
best
28:11
way
28:11
to
28:12
start
28:12
the
28:12
day.
28:13
Okay,
28:13
that's
28:13
good
28:13
to
28:13
know.
28:14
And
28:14
I
28:14
know,
28:14
you
28:14
know,
28:15
a
28:15
lot
28:15
of
28:15
people
28:16
are
28:16
sort
28:16
of
28:16
figuring
28:16
out,
28:17
oh,
28:17
maybe
28:17
I'm
28:18
going
28:18
to
28:18
be
28:18
vegan,
28:18
maybe
28:19
I'll
28:19
be
28:19
keto,
28:20
like
28:20
pescatarian.
28:21
You
28:21
know,
28:22
there's
28:22
all
28:22
these
28:22
different
28:23
ways
28:23
of
28:23
eating.
28:24
I
28:24
mean,
28:25
what
28:25
is
28:25
your
28:25
thought
28:25
on
28:26
that?
28:26
Is
28:26
it
28:26
smart
28:26
to
28:27
kind
28:27
of,
28:27
you
28:27
know,
28:28
remove
28:28
things
28:29
perhaps
28:29
or,
28:30
you
28:30
know,
28:30
kind
28:30
of
28:31
change
28:31
the
28:31
way
28:31
you
28:32
eat?
28:33
I
28:33
think
28:33
that
28:34
you
28:34
can,
28:35
you
28:36
can
28:36
really
28:37
adapt
28:38
this
28:38
way
28:38
of
28:38
eating
28:39
to
28:41
definitely
28:41
any
28:42
cultural
28:42
differences
28:43
or
28:43
dairy.
28:44
Sorry.
28:44
Like,
28:44
if
28:44
you
28:44
have
28:44
a
28:45
dairy
28:45
intolerance
28:45
or
28:45
gluten
28:46
intolerance,
28:46
you
28:47
can
28:47
definitely
28:47
shape
28:48
this
28:48
way
28:48
of
28:48
eating
28:48
towards
28:49
that.
28:49
When
28:50
it
28:50
comes
28:50
to
28:50
keto
28:51
and
28:51
that
28:51
kind
28:51
of
28:52
thing.
28:53
It
28:54
just
28:54
doesn't
28:54
support
28:54
our
28:55
hormones
28:55
in
28:55
the
28:56
way
28:56
that
28:56
we
28:56
need
28:56
to
28:56
be
28:57
supported
28:57
in
28:57
this
28:57
way.
28:58
And
28:58
it's
28:58
not
28:59
sustainable
28:59
over
28:59
the
29:00
long
29:00
run.
29:01
And
29:01
so
29:01
for
29:02
women
29:02
in
29:02
midlife
29:03
vegan,
29:05
you
29:05
can,
29:06
that's
29:06
obviously,
29:07
you
29:07
know,
29:07
the
29:08
more
29:08
plants
29:08
you
29:08
eat,
29:08
the
29:09
better.
29:09
If
29:10
you're
29:10
somebody
29:10
who's
29:10
vegan,
29:11
but
29:11
it's
29:11
like
29:11
highly
29:12
processed
29:12
vegan
29:13
food,
29:13
then
29:14
you're
29:14
still
29:14
going
29:14
to
29:15
suffer
29:15
because
29:16
we
29:16
want
29:16
to
29:16
try
29:17
and
29:17
look
29:17
for
29:17
whole
29:17
foods.
29:18
But
29:19
you
29:19
know,
29:19
as
29:20
long
29:20
as
29:20
you're
29:20
hitting
29:20
those
29:21
protein
29:21
goals,
29:21
those
29:22
fiber
29:22
goals,
29:22
that's
29:23
really
29:23
the
29:23
main,
29:24
the
29:24
main
29:24
thing.
29:25
Okay.
29:25
And
29:26
that
29:26
I
29:26
would
29:26
assume
29:27
also
29:27
would
29:27
play
29:27
into
29:27
the
29:28
gut
29:28
health
29:28
because,
29:29
you
29:29
know,
29:30
here
29:30
we
29:30
are
29:30
talking
29:30
about
29:31
gut
29:31
health.
29:31
It's,
29:31
you
29:32
know,
29:32
people
29:32
are
29:32
like,
29:32
you
29:32
need
29:33
to
29:33
take
29:33
your
29:33
probiotics,
29:34
you
29:34
need
29:34
to
29:34
like,
29:35
so
29:35
how
29:35
do
29:36
we
29:36
know
29:36
that
29:36
we're
29:37
a
29:38
taking
29:38
in
29:38
the
29:38
right
29:38
amount
29:39
of
29:39
probiotics,
29:40
the
29:40
type
29:40
of
29:41
probiotics,
29:42
like,
29:42
and
29:42
is
29:42
that
29:43
the
29:43
most
29:43
important
29:43
thing
29:44
when
29:44
it
29:44
comes
29:44
to
29:44
balancing
29:45
our
29:45
gut?
29:45
Yeah,
29:46
so
29:46
it's
29:47
a
29:47
great
29:47
question.
29:47
And
29:48
there
29:48
are
29:48
so
29:48
many
29:49
symptoms
29:49
that
29:49
are
29:49
gut
29:50
health
29:50
related,
29:51
like
29:51
bloating,
29:52
you
29:52
know,
29:52
some
29:53
people
29:53
are
29:53
constipated.
29:54
It's
29:54
like
29:54
there
29:54
are
29:55
so
29:55
many
29:55
gut
29:55
related
29:56
symptoms
29:57
of
29:57
perimenopause
29:58
and
29:58
menopause.
30:00
Before
30:00
we
30:00
do
30:01
probiotics,
30:02
Fiber,
30:03
again
30:03
is
30:04
really,
30:04
really
30:04
important.
30:05
And
30:05
this
30:05
gut
30:06
brain
30:06
axis
30:07
is
30:08
really
30:08
key.
30:08
And
30:09
so
30:09
if
30:09
we're
30:10
eating
30:10
high
30:10
fiber,
30:11
lots
30:11
of
30:11
plants,
30:12
lots
30:12
of,
30:13
lots
30:13
of
30:13
vegetables,
30:15
it
30:16
helps
30:16
with
30:16
the
30:17
gut
30:17
producing
30:18
neurotransmitters.
30:19
So
30:19
these
30:20
feel
30:20
good
30:20
hormones
30:21
like
30:21
serotonin
30:22
and
30:22
gaba,
30:23
these
30:23
hormones
30:24
that
30:24
are,
30:24
you
30:24
know,
30:25
make
30:25
us
30:25
feel
30:25
good.
30:26
So
30:26
the
30:26
more
30:26
fiber
30:27
we
30:27
have,
30:27
there's
30:27
research
30:28
too
30:28
around
30:29
more
30:29
fat
30:29
loss,
30:30
more
30:30
fiber
30:30
you
30:31
have.
30:31
So
30:31
better
30:31
moods,
30:32
the
30:32
more
30:32
fiber
30:32
you
30:33
have,
30:33
less
30:33
anxiety.
30:34
So
30:34
it's
30:35
it.
30:35
Before
30:35
we
30:36
get
30:36
to
30:36
probiotics,
30:37
we
30:37
want
30:37
to
30:37
start
30:38
with
30:38
our,
30:38
with
30:38
our
30:39
food
30:39
first
30:39
approach.
30:40
And
30:41
then,
30:41
you
30:41
know,
30:42
we
30:42
want
30:42
to
30:42
add
30:42
in
30:42
fermented
30:43
foods.
30:44
So
30:44
it
30:44
could
30:44
be,
30:45
you
30:45
know,
30:45
Greek
30:46
yogurt
30:46
and
30:46
it
30:47
could
30:47
also
30:47
be
30:48
kimchi,
30:49
sauerkraut.
30:50
These
30:50
fermented
30:50
foods
30:51
that
30:51
are
30:51
just
30:51
so
30:51
good
30:52
for
30:52
the
30:52
diversity
30:53
in
30:53
our
30:53
guts
30:55
and
30:55
things
30:55
like
30:55
kefir
30:56
is
30:57
also
30:57
really,
30:57
really
30:57
good.
30:58
And
30:58
then
30:58
following
30:59
that,
31:00
you
31:00
know,
31:00
if
31:01
you
31:01
need
31:01
a
31:02
probiotic,
31:03
I
31:03
actually
31:04
don't
31:04
recommend
31:04
really
31:05
probiotics
31:05
to
31:05
my
31:06
clients
31:06
unless
31:06
they've
31:07
been
31:07
on
31:08
antibiotics,
31:08
in
31:09
all
31:09
honesty.
31:09
Right.
31:10
Because
31:10
you
31:10
just
31:10
kind
31:10
of
31:10
have
31:10
to
31:11
counterbalance
31:11
it.
31:11
Yeah.
31:13
So.
31:13
Well,
31:13
let's
31:14
talk
31:14
supplements.
31:15
Yes.
31:15
What
31:15
does
31:15
your
31:16
supplement
31:16
intake
31:17
look
31:17
like?
31:17
Because
31:18
you
31:18
know,
31:18
I
31:18
mean,
31:19
we
31:19
could
31:19
open
31:19
up
31:19
Instagram
31:20
or
31:20
TikTok
31:20
or
31:21
any
31:21
of
31:21
those
31:21
and
31:21
be
31:21
marketed
31:22
to
31:22
all
31:22
day
31:23
long,
31:23
right?
31:23
Yeah.
31:24
And
31:24
then
31:24
you
31:24
have
31:24
so
31:24
many
31:24
people
31:25
coming
31:25
on
31:25
saying
31:25
you
31:25
should
31:26
take
31:26
this,
31:26
you
31:26
should
31:26
do
31:26
that.
31:27
And
31:27
it's
31:27
like
31:27
something
31:28
new
31:28
every
31:28
day.
31:28
So
31:29
what
31:29
should
31:29
our
31:30
supplement
31:30
lineup
31:31
look
31:31
like?
31:31
Yes,
31:32
great
31:32
question.
31:33
So
31:34
generally
31:34
for
31:34
most
31:35
women
31:35
we're
31:36
not
31:36
getting
31:36
enough
31:36
magnesium.
31:37
And
31:38
so
31:38
magnesium
31:39
is
31:39
generally
31:40
the
31:40
first
31:41
place,
31:41
especially
31:41
if
31:41
you're
31:42
struggling
31:42
with
31:42
sleep,
31:43
if
31:43
you're
31:43
struggling
31:43
with
31:43
anxiety,
31:44
if
31:44
you've
31:44
got
31:44
joint
31:45
and
31:45
muscle
31:45
pain.
31:46
You
31:46
know,
31:47
magnesium
31:47
can
31:47
be
31:48
very,
31:48
very,
31:48
very
31:48
helpful.
31:49
So
31:49
that
31:49
would
31:49
be
31:50
the
31:50
first.
31:50
I
31:50
like
31:51
magnesium
31:51
threonate
31:52
or
31:52
magnesium
31:53
glycinate.
31:54
The
31:55
next
31:55
thing
31:55
is
31:56
creatine,
31:57
which,
31:57
you
31:58
know,
31:58
it's
31:58
so
31:58
buzzy.
31:59
Yes.
32:00
So
32:00
creatine
32:01
is
32:01
great
32:01
for
32:02
building
32:02
muscle
32:03
and
32:03
at
32:03
the
32:03
same
32:04
time
32:04
there's
32:04
a
32:04
lot
32:04
of
32:04
great
32:05
research
32:05
around
32:05
brain
32:06
health.
32:06
So
32:07
it's
32:07
great
32:07
for,
32:07
there's
32:08
some
32:08
research
32:08
about
32:09
women
32:10
who
32:10
had
32:10
really
32:11
poor
32:11
sleep.
32:11
But
32:12
taking,
32:13
I
32:13
think
32:13
it
32:13
was
32:13
5
32:13
to
32:14
10
32:14
grams
32:14
of
32:14
creatine,
32:15
you
32:16
know,
32:16
lessened
32:17
their
32:17
brain
32:17
fog
32:18
significantly.
32:19
So
32:19
it
32:19
is
32:20
amazing
32:20
for
32:20
brain
32:21
health,
32:21
amazing
32:21
for
32:21
muscle
32:22
health.
32:22
And
32:22
it's
32:23
so
32:23
well
32:23
researched,
32:24
it's
32:24
very
32:24
safe
32:25
for
32:25
most
32:25
people.
32:26
And
32:26
so
32:26
creatine
32:27
would
32:27
be
32:27
the
32:27
next
32:28
one,
32:28
omega
32:29
3
32:29
fatty
32:29
acids.
32:30
Again,
32:30
most
32:30
of
32:31
us
32:31
aren't
32:31
eating
32:31
enough
32:32
fish
32:32
and
32:33
it's
32:33
very
32:34
anti
32:34
inflammatory.
32:35
It's
32:36
very
32:36
good
32:36
for
32:37
all
32:37
of
32:37
the
32:37
dryness
32:38
and
32:39
the
32:39
joint
32:39
pain,
32:40
a
32:40
lot
32:40
of
32:40
those
32:40
symptoms
32:41
that
32:41
we
32:41
have.
32:41
So
32:41
that
32:42
would
32:42
be
32:42
the
32:42
next
32:42
one,
32:43
vitamin
32:43
D.
32:44
Most
32:44
people
32:44
aren't
32:45
getting
32:45
enough,
32:46
whether
32:46
it's
32:46
from
32:46
the
32:46
sun
32:47
and
32:47
we're
32:48
just,
32:48
you
32:48
know,
32:48
we
32:48
don't
32:49
convert
32:49
it
32:49
as
32:49
well
32:50
from
32:50
our
32:50
skin
32:50
as
32:50
we
32:51
age.
32:51
So
32:51
we
32:51
supplementing
32:52
can
32:52
be
32:53
very
32:53
helpful.
32:54
And
32:55
then
32:55
it
32:56
depends
32:56
on
32:56
the
32:56
symptoms
32:57
really.
32:58
Some
32:58
people
32:59
need
32:59
more
32:59
B
32:59
vitamins
33:00
and
33:01
the
33:01
more
33:01
stressed
33:01
you
33:02
are,
33:02
the
33:02
more
33:02
we
33:02
burn
33:03
through
33:03
B
33:03
vitamins.
33:04
So
33:04
things
33:04
like
33:04
B6,
33:05
B12.
33:06
So
33:06
supplementing
33:07
can
33:07
be
33:07
helpful,
33:08
but
33:08
also
33:08
you
33:08
can
33:09
get
33:09
it
33:09
from
33:09
food.
33:10
So
33:10
any
33:10
animal
33:11
based
33:11
products
33:11
would
33:12
be
33:12
high
33:12
in
33:12
B
33:12
vitamins.
33:13
And
33:14
then,
33:14
you
33:14
know,
33:15
specifically
33:15
for
33:17
perimenopause
33:17
and
33:17
menopause
33:18
symptoms
33:18
like
33:18
hot
33:18
flashes
33:19
and
33:19
night
33:19
sweats.
33:20
Even
33:20
flax
33:21
seeds
33:21
are
33:22
amazing.
33:22
Two
33:23
tablespoons
33:24
of
33:24
flax
33:24
seeds
33:24
a
33:24
day.
33:25
So
33:25
I
33:25
add
33:25
this
33:25
to
33:26
my
33:26
morning
33:26
smoothie
33:26
every
33:27
morning
33:27
has
33:27
been
33:28
shown
33:28
to
33:28
reduce
33:29
hot
33:29
flashes
33:30
and
33:30
night
33:30
sweats.
33:31
And
33:31
it's
33:32
obviously
33:32
just
33:32
a
33:32
great
33:32
form
33:33
of
33:33
fiber
33:34
as
33:34
well
33:34
as
33:34
omega
33:35
3
33:35
fatty
33:35
acids.
33:36
So
33:36
that's
33:36
another
33:37
great
33:37
one.
33:38
And
33:38
then
33:38
if
33:38
you're
33:38
struggling
33:39
with
33:40
something
33:40
like
33:40
sleep,
33:41
then
33:42
Something
33:43
like
33:43
inositol
33:44
is
33:44
really
33:44
good.
33:45
Glycine
33:46
is
33:46
really
33:47
good.
33:47
So
33:47
it
33:48
really
33:48
just
33:48
depends
33:48
on
33:49
what
33:49
your
33:49
symptoms
33:49
are.
33:50
And
33:50
also,
33:50
everybody's
33:51
so
33:51
different.
33:52
And
33:52
so
33:53
there
33:53
are
33:53
so
33:53
many
33:54
different
33:54
supplements
33:55
out
33:55
there.
33:55
And
33:55
some
33:56
people
33:56
try
33:56
one
33:57
and
33:57
they're
33:57
like,
33:57
this
33:57
was
33:57
the
33:58
best
33:58
thing
33:58
I've
33:58
ever
33:58
used.
33:59
Some
33:59
people
33:59
try
34:00
a
34:00
different
34:00
one,
34:01
the
34:01
same
34:01
one,
34:01
and
34:01
it
34:02
doesn't
34:02
do
34:02
anything.
35:09
And
35:09
it's
35:09
because
35:09
we're
35:10
all
35:10
biologically
35:11
so
34:04
different.
35:12
And
35:12
so
35:13
sometimes
35:13
it
35:14
can
35:14
be
35:14
done
35:14
to
35:14
trial
35:14
and
35:15
error,
35:15
unfortunately.
35:16
Okay,
35:16
and
35:16
so
35:17
what
35:17
do
35:17
you
35:17
think
35:17
about
35:17
nad?
35:18
Nad?
35:19
I
35:19
actually,
35:19
I
35:20
do
35:20
take
35:20
nad.
35:21
I
35:21
like
35:21
it.
35:21
I
35:22
do,
35:22
like,
35:24
can
35:24
be
35:24
expensive.
35:25
So,
35:25
you
35:26
know,
35:26
it's
35:26
not,
35:27
like,
35:27
on
35:27
my
35:27
essentials
35:28
list.
35:28
But
35:29
if
35:29
you're
35:29
really
35:29
looking
35:30
to
35:30
optimize
35:30
your
35:31
health,
35:31
it
35:31
can
35:31
be
35:32
really
35:32
good
35:32
for,
35:33
you
35:33
know,
35:33
energy
35:34
and
35:35
mitochondrial
35:35
function
35:36
and
35:36
detoxification.
35:37
So.
35:38
Okay.
35:39
Yeah,
35:39
yeah,
35:39
that
35:40
was
35:40
one.
35:40
That
35:40
was,
35:40
you
35:40
know,
35:41
it
35:41
also
35:41
too,
35:41
it
35:41
gets
35:42
so
35:42
buzzy.
35:42
And
35:42
so
35:43
then
35:43
there's
35:43
all
35:44
NAC
35:44
and
35:44
NAD
35:45
and
35:45
all
35:45
these
35:46
different
35:46
types.
35:46
Is
35:47
there
35:47
a
35:47
certain
35:47
type
35:48
we
35:48
should
35:48
be
35:48
getting
35:49
if
35:49
we're
35:49
going
35:49
to
35:49
go
35:49
that
35:50
route?
35:50
What
35:50
it
35:50
is
35:51
is,
35:51
it's.
35:51
It's
35:51
the
35:51
conversion
35:52
into
35:52
nad.
35:53
So
35:53
that
35:53
there
35:54
are
35:54
a
35:54
couple
35:54
of
35:54
different
35:55
forms.
35:57
But
35:57
no,
35:58
generally,
35:58
I
35:59
mean,
35:59
I
35:59
use.
36:01
Just
36:01
trying
36:01
to
36:01
remember
36:01
the
36:02
name.
36:02
I
36:02
can
36:02
see
36:02
the
36:02
bottle.
36:03
It's
36:03
black.
36:04
I
36:04
can't
36:05
remember
36:05
it.
36:05
But
36:06
yes.
36:07
Yeah.
36:07
To
36:08
be
36:08
honest,
36:08
because
36:09
there's
36:09
nmn,
36:09
there's
36:10
nad.
36:10
Exactly.
36:11
So
36:12
it
36:13
doesn't.
36:13
I
36:13
mean,
36:13
they
36:13
all
36:14
really
36:14
do
36:14
the
36:14
same
36:15
thing.
36:15
And
36:16
metformin,
36:17
that's
36:17
also
36:17
one
36:18
that's.
36:18
Yeah,
36:18
Metformin.
36:19
To
36:19
be
36:20
honest,
36:20
I'm
36:20
not
36:20
super
36:21
familiar.
36:21
Familiar
36:21
with
36:22
all
36:22
the
36:22
research,
36:22
but
36:23
I
36:23
do
36:23
know
36:24
it
36:24
can
36:24
be
36:24
very
36:24
beneficial
36:25
to
36:25
metabolic
36:26
health.
36:26
Okay.
36:27
Yeah.
36:27
Because
36:27
I
36:28
know
36:28
a
36:28
lot
36:28
of
36:28
women
36:28
are
36:28
sort
36:29
of
36:29
confronted
36:29
with
36:30
possibly
36:30
being
36:31
pre
36:31
diabetic.
36:31
Yes,
36:32
Right
36:32
at
36:33
this
36:33
time.
36:33
Exactly.
36:34
When
36:34
all
36:34
your
36:35
systems
36:35
kind
36:35
of
36:35
start
36:36
going
36:36
haywire.
36:37
So
36:37
what
36:38
is
36:38
sort
36:38
of
36:38
the
36:39
best
36:39
way
36:39
to
36:39
get
36:39
back
36:40
on
36:40
track,
36:40
especially
36:41
with
36:41
pre
36:42
diabetes
36:42
kind
36:43
of
36:43
lurking,
36:43
you.
36:43
Know,
36:44
so
36:45
insulin
36:45
resistance
36:46
and
36:46
pre
36:46
diabetes
36:47
are
36:47
pretty
36:47
much
36:48
the
36:48
same
36:48
thing.
36:48
Okay.
36:49
So
36:49
the
36:50
main
36:50
things
36:50
would
36:50
be
36:51
just
36:52
trying
36:52
to
36:52
not
36:53
eat
36:53
as
36:53
many
36:53
processed
36:54
foods.
36:55
Sugar
36:55
is
36:56
obviously
36:56
going
36:57
to
36:57
be
36:57
a
36:58
big
36:58
one
36:58
that
36:58
you
36:58
want
36:59
to
36:59
reduce
36:59
and
36:59
take
36:59
out
37:00
of
37:00
your
37:00
diet
37:00
as
37:00
much
37:00
as
37:01
possible.
37:02
You
37:02
would,
37:02
you
37:02
would
37:03
want
37:03
to
37:03
eat
37:03
less
37:04
carbs.
37:04
Okay.
37:05
Than
37:05
somebody
37:05
that's
37:06
metabolically
37:06
healthy,
37:07
but
37:08
you
37:08
can
37:08
still
37:08
eat
37:08
some
37:09
carbs.
37:09
But
37:09
as
37:09
I
37:10
said
37:10
before,
37:10
you
37:10
do
37:11
want
37:11
to
37:11
pair
37:11
it
37:11
with
37:12
protein
37:12
and
37:13
fiber
37:13
because
37:13
this
37:13
just
37:14
helps
37:14
to
37:14
keep
37:14
blood
37:14
sugar
37:15
in
37:15
balance.
37:16
A
37:16
really,
37:16
really
37:17
good
37:17
trick.
37:18
Well,
37:18
not.
37:18
It's
37:18
not
37:18
a
37:18
trick.
37:19
Habit
37:20
for
37:20
reversing
37:21
insulin
37:21
resistance
37:22
is
37:22
walking
37:23
after
37:23
your
37:23
meal.
37:24
Oh.
37:24
Like
37:25
immediately
37:25
after
37:25
your
37:26
meal.
37:26
So.
37:26
So
37:27
within
37:27
half
37:27
an
37:27
hour.
37:28
Okay.
37:28
So
37:28
if
37:28
you
37:29
eat,
37:29
eats,
37:30
eat
37:30
a
37:30
meal,
37:31
then
37:31
you
37:31
do
37:31
some
37:32
exercise.
37:32
This
37:32
could
37:32
even
37:33
be
37:33
10
37:34
squats.
37:34
It's
37:35
like,
37:35
go
37:35
for
37:35
a
37:35
walk
37:36
or
37:36
do
37:36
some
37:36
squats.
37:37
This
37:37
helps
37:38
to
37:39
take
37:39
blood
37:40
sugar.
37:40
Sorry,
37:40
take
37:41
sugar
37:41
out
37:41
of
37:41
the
37:41
bloodstream
37:42
and
37:42
into
37:42
the
37:42
muscles
37:43
without
37:43
the
37:44
need
37:44
for
37:44
insulin.
37:45
So
37:46
it
37:46
activates
37:46
these
37:46
pathways
37:47
that,
37:47
you
37:48
know,
37:48
soak
37:48
up
37:49
the.
37:49
The
37:49
sugar
37:49
into
37:50
the
37:50
muscles
37:50
and
37:50
uses
37:51
it
37:51
for
37:51
energy.
37:51
And
37:52
so
37:52
this
37:52
is
37:52
a
37:52
really
37:53
good
37:53
way
37:53
to,
37:54
you
37:55
know,
37:55
start
37:56
increasing
37:56
your
37:57
insulin
37:57
sensitivity.
37:58
So
37:59
that's
37:59
a
37:59
really
37:59
good
37:59
one.
37:59
Also,
38:00
weight
38:01
training,
38:01
like
38:02
strength
38:02
training.
38:03
The
38:03
more
38:03
muscle
38:03
that
38:04
we
38:04
have,
38:04
the
38:04
more
38:04
metabolically
38:05
healthy
38:05
that
38:05
we
38:05
are.
38:06
So
38:07
those
38:07
would
38:07
be,
38:07
you
38:08
know,
38:08
just
38:08
eating
38:09
that
38:09
protein,
38:10
fiber,
38:11
fats,
38:11
then
38:12
walking
38:12
after
38:13
a
38:13
meal
38:13
and
38:14
strength
38:14
training.
38:14
These
38:15
can
38:15
be
38:15
some
38:15
really,
38:16
really
38:16
helpful
38:17
tools.
38:17
So
38:18
should
38:18
we.
38:18
Let's
38:19
say
38:19
we're
38:19
working
38:19
out
38:19
in
38:19
the
38:19
morning.
38:20
Should
38:20
we
38:20
eat
38:20
first
38:21
or
38:21
should
38:21
we
38:21
do
38:21
it
38:22
fasted?
38:22
Yeah,
38:23
great
38:23
question.
38:24
So
38:24
you
38:24
can
38:25
have
38:25
some
38:25
protein.
38:26
Okay.
38:26
You
38:26
know,
38:28
I.
38:29
There's
38:30
a
38:30
thing
38:30
going
38:30
around
38:30
at
38:30
the
38:31
moment
38:31
that's
38:31
like,
38:32
you
38:32
know,
38:32
protein
38:33
coffee.
38:33
Right.
38:34
So
38:34
it's
38:34
something,
38:35
but
38:35
it's
38:35
not
38:35
a
38:35
whole
38:36
meal,
38:36
so
38:36
you
38:36
don't
38:37
have
38:37
to
38:37
have
38:37
like
38:37
a
38:37
gourmet
38:38
breakfast,
38:38
but
38:39
something
38:39
just
38:40
to
38:40
keep
38:40
your
38:40
blood
38:41
sugar
38:41
balanced.
38:41
Because
38:41
as
38:42
we
38:42
walk
38:42
out
38:42
at
38:43
workout,
38:43
obviously
38:44
that
38:44
increases
38:44
our
38:45
cortisol.
38:45
We
38:45
want
38:45
to
38:46
try
38:46
and,
38:46
you
38:46
know,
38:46
keep
38:47
that,
38:47
you
38:48
know,
38:48
as
38:48
much
38:48
in
38:48
range
38:49
as
38:49
possible.
38:49
And
38:49
having
38:50
some
38:50
food
38:51
protein
38:52
in
38:52
our
38:52
system
38:52
can
38:53
help
38:53
with
38:53
that.
38:53
So.
38:54
Yeah.
38:54
Okay.
38:55
Should
38:55
we
38:55
be
38:55
calorie
38:56
counting
38:56
and
38:57
counting
38:57
macros,
38:58
like,
38:58
because
38:59
that
38:59
is
38:59
a
38:59
whole
38:59
thing
38:59
as
39:00
well.
39:00
What
39:00
do
39:00
you
39:01
think
39:01
about
39:01
that?
39:01
So
39:02
I
39:02
personally
39:03
don't
39:03
count
39:04
calories.
39:05
What
39:05
I
39:05
say
39:05
to
39:06
my
39:06
clients
39:06
is
39:07
count
39:07
colors,
39:09
not
39:09
calories.
39:10
Try
39:10
to
39:11
get
39:11
as
39:12
many
39:12
different
39:12
colorful
39:13
plants
39:13
into
39:14
your
39:14
diet
39:15
as
39:15
possible.
39:17
Having
39:17
said
39:17
that,
39:17
I
39:18
have
39:18
a
39:18
good
39:18
understanding
39:19
of
39:20
the
39:20
calorie
39:20
content
39:21
of,
39:21
you
39:22
know,
39:22
different
39:22
things,
39:23
but
39:23
so
39:24
many
39:24
women
39:24
are
39:24
trapped
39:25
in
39:25
this
39:25
diet,
39:25
culture,
39:26
restriction,
39:27
don't
39:27
eat,
39:28
you
39:28
know,
39:29
and
39:29
so
39:29
for
39:30
some
39:30
women,
39:30
it
39:30
can
39:31
be
39:32
not
39:32
helpful
39:32
to
39:33
count
39:33
calories.
39:34
For
39:34
other
39:35
women,
39:35
it
39:35
can
39:36
really
39:36
be
39:36
very
39:36
helpful.
39:37
So
39:37
again,
39:38
it's.
39:38
It's
39:39
so
39:39
individual.
39:40
I
39:40
like
39:40
to
39:41
count
39:41
protein.
39:42
So
39:42
how
39:42
much
39:43
protein
39:43
I'm
39:44
getting?
39:44
And
39:44
it's
39:45
one
39:45
gram
39:45
per
39:46
ideal
39:46
gram
39:46
of
39:47
body,
39:47
of
39:48
an
39:48
ideal
39:48
pound
39:49
of
39:49
body
39:49
weight.
39:49
Oh.
39:50
And
39:50
so
39:51
not
39:51
actual
39:51
body
39:51
weight,
39:52
but
39:52
ideal.
39:52
Ideal,
39:53
yes.
39:53
Ideal.
39:54
Oh,
39:54
okay.
39:55
Yes.
39:56
So
39:56
know
39:57
how
39:57
much
39:57
protein
39:57
you're
39:58
eating
39:58
and
39:58
have,
39:58
you
39:58
know,
39:59
aim
39:59
to
39:59
hit
39:59
that
40:00
every
40:00
day,
40:00
then
40:01
eat
40:01
as
40:02
many
40:02
colors
40:02
as
40:02
you
40:02
can
40:03
because
40:03
it's
40:03
very
40:03
anti
40:04
inflammatory,
40:05
reduces
40:05
the
40:06
free
40:06
radicals
40:06
in
40:06
the
40:07
body,
40:07
all
40:07
of
40:08
those,
40:08
it
40:08
supports
40:08
your
40:09
symptoms.
40:09
And
40:10
so
40:10
I
40:11
prefer
40:11
that
40:12
over,
40:12
you
40:12
know,
40:13
very
40:13
stringent
40:14
calorie
40:14
counting.
40:14
Calorie
40:15
counting.
40:15
Okay.
40:16
And
40:16
as
40:16
far
40:16
as
40:16
portion
40:17
control
40:17
goes,
40:18
is
40:19
it
40:19
okay
40:19
to
40:19
kind
40:19
of
40:20
let
40:20
ourselves
40:20
run
40:20
wild
40:21
with
40:21
like,
40:21
let's
40:21
say
40:21
vegetables,
40:23
you
40:23
know,
40:23
and
40:23
then
40:24
maybe
40:24
be
40:24
a
40:25
little
40:25
more
40:25
mindful
40:25
when
40:25
it
40:26
comes
40:26
to
40:26
like
40:26
a
40:26
carb
40:27
or
40:27
you
40:27
know,
40:27
a
40:28
high
40:28
fat
40:28
protein
40:29
kind
40:29
of
40:29
a
40:29
thing?
40:29
Yeah.
40:30
So
40:30
what
40:30
I
40:30
encourage
40:31
my
40:31
clients
40:31
to
40:31
do
40:31
is
40:31
it's
40:32
volume
40:32
eating.
40:33
Okay.
40:33
And
40:33
so
40:33
there's
40:34
certain,
40:34
especially,
40:36
especially
40:36
in
40:37
plants,
40:37
you
40:38
can
40:38
get
40:39
high
40:39
volume,
40:40
you
40:40
can
40:40
eat
40:40
more.
40:40
So
40:40
you've
40:41
got
40:41
a
40:41
big
40:41
loaded
40:41
up
40:41
plate
40:42
of
40:42
greens
40:42
and
40:43
say
40:43
cauliflower
40:44
and.
40:45
But
40:46
it's
40:46
less
40:46
calories
40:47
than
40:47
say
40:48
something
40:49
that's
40:49
high
40:49
in
40:49
fats.
40:50
Or
40:50
even
40:50
if
40:50
you
40:50
compare
40:51
chicken
40:52
with
40:52
beef,
40:53
chicken
40:54
has
40:54
less
40:54
calories
40:55
for
40:55
the
40:55
same
40:55
protein.
40:56
So
40:56
if
40:56
you
40:57
are
40:57
trying
40:57
to
40:57
eat
40:58
more,
40:58
then
40:59
you
40:59
could
40:59
eat
40:59
chicken
40:59
or
41:00
you
41:00
could
41:00
eat
41:00
turkey.
41:01
Okay.
41:01
So
41:01
we
41:01
call
41:02
this
41:02
volume
41:02
eating.
41:03
And
41:03
this
41:03
keeps
41:03
you
41:03
satiated
41:04
so
41:04
you
41:04
don't
41:05
feel
41:05
hungry
41:06
and
41:06
you
41:06
don't
41:06
feel
41:06
like
41:07
you're
41:07
on
41:07
this
41:07
diet
41:08
where
41:08
you're
41:08
eating
41:08
like
41:08
a
41:08
tiny
41:09
plate.
41:09
Right.
41:09
And
41:10
you're
41:10
still
41:10
starving
41:10
after.
41:12
Yes,
41:12
exactly.
41:12
You're
41:12
like,
41:13
did
41:13
I
41:13
even
41:13
eat?
41:14
Yes.
41:15
Now
41:15
is
41:15
intermittent
41:16
fasting
41:17
our
41:17
friend
41:17
or
41:17
our
41:18
foe
41:18
at
41:18
this
41:18
time
41:18
in
41:19
life?
41:19
Again,
41:20
so
41:20
individual.
41:21
So
41:21
for
41:22
some
41:22
women,
41:22
it
41:23
works
41:23
beautifully.
41:24
When
41:25
it
41:25
comes
41:25
to
41:25
the
41:25
research
41:26
for
41:27
metabolic
41:27
health,
41:28
intermittent
41:28
fasting
41:29
is
41:29
great.
41:30
So
41:30
it
41:30
increases
41:31
our
41:31
insulin
41:32
sensitivity.
41:33
It's
41:33
good
41:34
for
41:34
our
41:34
cholesterol,
41:35
for
41:35
our
41:35
metabolism.
41:36
It's
41:36
good,
41:37
but
41:37
you
41:38
don't
41:39
have
41:39
to
41:39
do
41:39
it.
41:39
When
41:40
it
41:40
comes
41:40
to
41:40
weight
41:40
loss,
41:41
calorie
41:42
restriction
41:42
versus
41:42
intermittent
41:43
fasting,
41:44
they
41:44
end
41:44
up
41:44
being
41:45
pretty
41:45
even.
41:46
But
41:46
from
41:46
a
41:47
metabolic
41:47
health
41:47
perspective,
41:49
fasting
41:49
can
41:50
be
41:50
better.
41:51
So
41:51
you
41:52
don't
41:52
have
41:52
to,
41:52
but,
41:52
you
41:53
know,
41:53
it
41:53
is
41:53
good.
41:53
But
41:54
when
41:54
we
41:54
talk
41:54
about
41:55
fasting,
41:55
it
41:55
doesn't
41:56
need
41:56
to
41:56
be
41:57
16
41:58
hours
41:58
or
41:59
like
41:59
one
41:59
meal
41:59
a
42:00
day.
42:00
It
42:00
can
42:01
be
42:02
14
42:02
hours.
42:02
Like
42:03
everyone
42:03
should
42:03
be
42:03
fasting
42:04
at
42:04
least
42:04
12
42:05
hours.
42:05
Okay.
42:06
I
42:06
kind
42:06
of
42:06
don't
42:06
even
42:07
consider
42:07
it
42:07
a
42:07
fast
42:08
to
42:08
be
42:08
like,
42:08
it's
42:08
like,
42:08
okay,
42:09
that's
42:09
your
42:09
sleeping
42:09
time.
42:10
Right.
42:10
You
42:10
shouldn't
42:10
be
42:11
eating
42:11
for
42:11
those
42:11
12
42:11
hours.
42:12
But
42:13
if
42:13
you
42:13
can
42:13
push
42:13
it
42:13
to
42:13
14
42:14
hours,
42:14
that's,
42:15
you
42:15
know,
42:15
that's
42:15
good,
42:16
that's
42:16
good.
42:16
So
42:16
it,
42:17
is
42:17
it
42:17
better
42:17
than
42:17
to
42:18
fast
42:18
like
42:19
at
42:19
the
42:19
end
42:19
of
42:19
the
42:19
day
42:19
and
42:19
at
42:20
night?
42:20
Versus
42:20
skipping
42:21
that
42:21
breakfast
42:21
meal.
42:22
Yes.
42:22
Okay.
42:24
Exactly.
42:24
Yeah.
42:25
So
42:25
it
42:25
is
42:25
better
42:25
to
42:26
front
42:26
load
42:26
your
42:26
day
42:27
with
42:27
your.
42:28
With
42:28
your
42:28
calories,
42:29
with
42:29
your
42:29
food.
42:30
So
42:30
it
42:31
would,
42:31
you
42:31
know,
42:31
that
42:31
saying
42:31
of
42:32
like,
42:32
eat
42:32
like
42:32
a
42:33
king
42:33
for
42:33
breakfast,
42:34
prince
42:34
for
42:35
lunch,
42:35
and
42:36
pawpaw
42:36
for
42:36
dinner.
42:37
You
42:37
know,
42:37
the
42:37
science
42:38
shows
42:38
that
42:39
that
42:39
is,
42:39
you
42:39
know,
42:40
that
42:40
that
42:40
is
42:40
a
42:40
better
42:40
way
42:41
to
42:41
eat.
42:41
The
42:41
other
42:41
way
42:42
to
42:42
think
42:42
about
42:42
it.
42:43
And
42:43
Dr.
42:44
Kristen
42:44
Holmes
42:44
talks
42:45
about
42:45
this
42:45
a
42:45
lot
42:45
is
42:46
circadian
42:46
alignment,
42:47
and
42:47
that's
42:47
kind
42:48
of
42:48
eating
42:48
with
42:49
the
42:49
sun.
42:50
So
42:50
when
42:51
it's.
42:51
When
42:51
it
42:52
should
42:52
be.
42:52
So
42:52
it's
42:53
difficult
42:53
because
42:53
in
42:53
some
42:54
places,
42:55
especially
42:55
in
42:55
the
42:55
summertime,
42:56
it's
42:56
dark
42:56
at
42:57
10pm
42:57
and
42:57
so,
42:58
but
42:58
if
42:59
we
42:59
were
42:59
eating
42:59
from
43:00
a
43:00
window
43:00
between,
43:01
say,
43:01
seven
43:02
and,
43:03
you
43:03
know,
43:03
six
43:04
or
43:04
eight
43:05
and
43:05
six
43:05
or
43:05
something
43:06
like
43:06
that,
43:06
and
43:06
we
43:06
ate
43:07
out
43:07
all
43:07
of
43:07
our
43:07
meals
43:08
during
43:08
that
43:08
time,
43:09
and
43:09
then
43:09
we
43:09
fasted
43:10
for
43:10
the
43:10
rest
43:10
of
43:10
our
43:11
time.
43:11
Our
43:12
body
43:12
loves
43:12
that.
43:13
Okay.
43:13
Our
43:13
body
43:14
loves
43:14
kind
43:14
of
43:15
to,
43:15
to
43:15
rest
43:16
and
43:17
to
43:17
have
43:17
that
43:17
time
43:17
overnight.
43:18
It's
43:19
good
43:19
for
43:19
our
43:19
metabolism,
43:20
good
43:20
for
43:20
our
43:20
metabolic
43:21
health.
43:22
So
43:22
that
43:22
can
43:22
be
43:22
another
43:22
way
43:23
to
43:23
think
43:23
about
43:23
it.
43:23
And
43:24
probably
43:24
better
43:24
for
43:24
sleep
43:25
too.
43:25
Right.
43:25
Like
43:26
your
43:26
body's
43:26
not
43:27
working
43:27
so
43:27
hard
43:27
to
43:28
process
43:28
your
43:28
food.
43:29
Yeah,
43:29
Right.
43:30
So
43:30
it's
43:30
a
43:30
little
43:30
more
43:31
restful.
43:31
Exactly.
43:32
And
43:32
there's
43:32
also
43:33
really
43:33
interesting
43:34
studies
43:34
around
43:35
morning
43:35
sunlight.
43:36
I
43:36
mean,
43:36
we've
43:37
heard
43:37
this.
43:37
It's
43:38
like,
43:38
it's,
43:38
you
43:38
know,
43:38
it's
43:39
trendy,
43:39
but
43:39
there
43:40
is
43:40
actually
43:40
research
43:40
to
43:41
back
43:41
it
43:41
up
43:41
in
43:42
that
43:42
if
43:42
you
43:42
can
43:42
get
43:42
morning
43:43
sunlight
43:43
within
43:43
the
43:44
first
43:44
kind
43:44
of
43:44
half
43:44
an
43:45
hour
43:45
of
43:45
waking,
43:46
you
43:46
know,
43:46
this
43:47
sets
43:47
your
43:47
circadian
43:48
clock,
43:49
so
43:49
you're
43:49
in
43:49
a
43:49
good
43:49
circadian
43:50
rhythm.
43:51
But
43:51
also
43:51
there
43:51
was
43:52
research
43:52
about
43:53
women
43:53
who
43:54
got
43:54
morning
43:55
sunlight
43:56
having
43:56
greater
43:56
fat
43:57
loss
43:57
than
43:58
women
43:58
who
43:59
didn't
43:59
get
43:59
morning
43:59
sunlight.
44:00
So
44:00
it
44:01
does
44:01
have
44:01
this
44:01
effect
44:02
on
44:02
our
44:02
metabolism,
44:03
on
44:03
fat
44:04
loss.
44:04
And
44:05
so,
44:05
you
44:05
know,
44:05
if
44:05
you
44:05
can
44:05
look
44:06
out
44:06
the
44:06
way,
44:06
it's
44:07
better
44:07
not
44:07
to
44:07
look
44:07
out
44:07
a
44:08
window,
44:08
but
44:08
to
44:08
look
44:08
at
44:08
the
44:08
actual
44:09
sun.
44:09
But
44:09
if
44:09
you
44:09
can
44:09
look
44:09
at
44:10
the
44:10
sun
44:11
a
44:11
little
44:11
bit
44:11
in
44:11
the
44:11
morning,
44:12
that
44:12
can
44:12
be
44:12
very
44:13
helpful.
44:13
So
44:14
what
44:14
do
44:14
you
44:14
think
44:14
is
44:14
the
44:15
biggest
44:15
myth
44:16
for
44:16
women
44:16
in
44:16
perimenopause
44:17
and
44:17
menopause
44:18
about
44:18
food
44:18
and
44:19
eating?
44:19
Is
44:19
there
44:20
something
44:20
we
44:20
should
44:20
just
44:20
throw
44:21
by
44:21
the
44:21
wayside
44:21
and
44:22
never
44:22
look
44:22
at
44:22
again?
44:23
Yes.
44:25
Eat
44:25
less,
44:25
move
44:26
more.
44:27
Okay.
44:28
So.
44:28
Because
44:29
it's
44:29
not
44:29
nuanced
44:30
enough.
44:30
Okay.
44:31
Because
44:31
you
44:32
might
44:32
go
44:32
to
44:32
the
44:32
doctor
44:33
and
44:33
say,
44:33
oh,
44:34
I'm
44:34
struggling
44:34
with
44:34
weight
44:35
gain.
44:35
And
44:35
they'll
44:36
be
44:36
like,
44:36
oh,
44:36
eat
44:37
less
44:37
and
44:37
move
44:37
more.
44:38
Right.
44:38
And
44:38
what
44:39
most
44:39
people
44:39
take
44:39
that
44:40
is,
44:40
is
44:41
restrict
44:41
your
44:41
calories.
44:42
So
44:42
much
44:43
that
44:43
you're
44:43
basically
44:44
starving.
44:44
And
44:45
so
44:45
women
44:45
don't
44:46
eat
44:46
enough,
44:46
and
44:47
they
44:47
find
44:47
themselves
44:47
in
44:48
this
44:48
very
44:49
deprived
44:49
state.
44:50
And
44:50
in
44:50
perimenopause
44:51
and
44:51
menopause,
44:51
we're
44:51
already
44:51
deprived
44:52
of
44:52
estrogen
44:53
and
44:53
progesterone
44:54
compared
44:54
to
44:54
what
44:55
we
44:55
were.
44:55
So
44:55
the
44:55
body's
44:56
like,
44:56
oh,
44:56
I'm
44:57
so
44:57
hungry.
44:57
Please
44:58
give
44:58
me.
44:58
And
44:59
so
44:59
we
44:59
need
44:59
to.
45:00
We
45:00
need
45:00
to
45:00
nurture
45:01
our
45:01
body.
45:02
We
45:02
need
45:02
to
45:02
be
45:03
nourishing
45:03
our
45:04
body.
45:04
And
45:04
if
45:04
we
45:04
could
45:05
shift
45:05
the
45:05
focus
45:06
of
45:06
food
45:07
from
45:08
just
45:08
being
45:08
about
45:08
weight
45:09
loss
45:10
to
45:10
giving
45:11
our
45:11
body
45:11
everything
45:12
she
45:12
needs
45:13
to
45:13
thrive,
45:15
then
45:16
everything
45:16
can
45:16
change.
45:17
Because
45:18
you
45:18
could
45:18
eat
45:19
fewer
45:19
and
45:19
fewer
45:20
and
45:20
fewer
45:20
calories.
45:21
And,
45:21
you
45:21
know,
45:22
our
45:22
metabolism
45:23
adapts
45:23
to
45:23
that,
45:24
so
45:24
you
45:24
have
45:24
to
45:24
keep
45:24
eating
45:25
less
45:25
and
45:25
less
45:25
to
45:25
lose
45:26
weight.
45:26
But
45:26
if
45:26
we
45:27
could
45:27
shift
45:27
from
45:27
that
45:28
to
45:28
nurturing
45:29
our
45:29
body
45:30
and
45:30
nourishing
45:31
our
45:31
body
45:32
so
45:32
that
45:32
we're
45:32
actually
45:33
thriving
45:35
instead
45:35
of
45:35
just
45:35
surviving.
45:36
Okay,
45:36
you
45:37
might
45:37
be
45:37
skinny,
45:37
but
45:38
you
45:38
feel
45:38
like
45:39
rubbish.
45:40
Yeah,
45:40
exactly.
45:41
But
45:41
wouldn't
45:41
you
45:41
rather.
45:42
Wouldn't
45:42
you
45:42
rather
45:42
be
45:43
strong
45:44
and
45:44
energized
45:45
and
45:45
have
45:45
brain
45:46
clarity
45:47
and,
45:47
you
45:47
know,
45:47
feel
45:48
motivated
45:48
and
45:49
be
45:49
sleeping
45:49
well
45:50
and
45:50
be
45:50
showing
45:50
up
45:51
with
45:51
joy
45:51
than,
45:52
you
45:52
know,
45:53
fitting
45:53
into
45:53
a
45:53
certain
45:54
size
45:54
of
45:54
dress?
45:55
Right.
45:56
I
45:56
think
45:56
that's
45:56
something
45:56
we
45:56
have
45:57
to
45:57
let
45:57
go
45:57
of
45:57
because,
45:57
like,
45:58
our
45:58
bodies
45:58
don't.
45:59
Are
45:59
not
45:59
going
45:59
to
45:59
be
45:59
the
45:59
same
46:00
as
46:00
they
46:00
were
46:00
when
46:00
we
46:00
were
46:01
25,
46:02
you
46:02
know,
46:02
and
46:02
it's
46:03
like
46:03
so
46:03
many
46:03
of
46:04
us
46:04
deprive
46:04
ourselves.
46:05
I
46:05
mean,
46:05
and
46:05
I've
46:05
done
46:06
it
46:06
too,
46:06
you
46:06
know,
46:07
for
46:07
some
46:07
reason,
46:07
like,
46:08
nurturing
46:08
ourselves
46:09
is
46:09
a
46:09
very
46:09
hard
46:10
concept.
46:10
It's
46:11
almost
46:11
like
46:11
we're
46:12
riddled
46:12
with
46:12
guilt
46:12
because
46:13
here
46:13
we
46:14
are
46:14
supposed
46:14
to
46:14
be
46:14
taking
46:15
care
46:15
of
46:15
everyone
46:15
else.
46:16
And,
46:16
like,
46:16
why
46:17
are
46:17
we
46:17
not
46:17
taking
46:17
care
46:18
of
46:18
ourselves?
46:18
Yes.
46:19
Right.
46:20
Yes.
46:20
I
46:20
mean,
46:21
and
46:21
it's.
46:22
I
46:22
love.
46:23
I
46:23
think
46:23
that
46:23
perimenopause
46:24
and
46:24
menopause,
46:25
it's
46:25
a.
46:25
It's
46:25
a
46:25
beautiful
46:26
opportunity
46:27
to
46:27
really
46:27
reprioritize
46:29
what's
46:30
important.
46:31
And
46:32
nurturing
46:33
our
46:33
body
46:33
through
46:34
this
46:35
seismic
46:36
change,
46:36
like,
46:36
imagine
46:37
how
46:37
hard
46:37
it
46:37
is
46:37
for
46:38
our
46:38
body.
46:38
We've
46:38
seen.
46:39
We've
46:39
been
46:39
managing
46:40
with
46:40
estrogen
46:41
and
46:41
progesterone
46:42
and
46:42
all
46:42
of
46:42
these
46:42
roles
46:43
that
46:43
estrogen
46:44
plays
46:44
in
46:44
the
46:45
body,
46:45
and
46:45
suddenly
46:46
it's
46:47
not
46:47
there.
46:47
And
46:48
the
46:48
body's
46:48
like,
46:48
oh,
46:48
my
46:48
God,
46:49
how
46:49
am
46:49
I
46:49
gonna
46:49
do
46:49
this?
46:50
How
46:50
am
46:50
I
46:50
gonna
46:50
do
46:50
these
46:51
roles
46:51
that
46:51
I'm
46:51
supposed
46:52
to
46:52
be
46:52
doing?
46:52
And
46:52
then
46:53
on
46:53
top
46:53
of
46:53
that,
46:53
where
46:54
are
46:54
all
46:54
the
46:54
nutrients?
46:55
Because
46:55
my
46:56
body
46:56
is
46:56
not
46:56
eating
46:57
enough.
46:57
And
46:58
so
46:58
trying
46:59
to
46:59
compensate
47:00
for
47:00
that
47:00
loss
47:00
is
47:00
just,
47:01
like.
47:01
Throws
47:01
you
47:02
even
47:02
more
47:02
off.
47:02
So
47:02
if
47:03
we
47:03
can
47:03
be
47:03
Nurturing
47:04
our
47:04
body
47:04
with
47:05
this
47:05
beautiful
47:06
range
47:06
of
47:07
omega
47:07
3
47:07
fatty
47:08
acids
47:08
and
47:08
color
47:09
and
47:09
phytonutrients
47:10
and
47:11
polyphenols
47:11
and
47:11
all
47:12
these
47:12
things
47:12
that
47:12
our
47:12
body
47:13
needs
47:14
to
47:14
feel
47:15
safe
47:15
and
47:16
to
47:16
feel,
47:16
to
47:17
feel
47:17
good,
47:18
then
47:19
we're
47:20
going
47:20
to
47:20
be
47:20
so
47:20
much
47:21
better
47:21
off,
47:21
not
47:21
just
47:21
now,
47:22
but
47:22
later
47:22
on
47:22
in
47:23
life.
47:23
Because
47:23
that's
47:24
what
47:24
we
47:24
also
47:24
haven't
47:24
spoken
47:25
about
47:25
is,
47:25
you
47:25
know,
47:26
perimenopause
47:26
and
47:27
menopause.
47:27
It's
47:28
this
47:28
critical
47:28
window
47:29
where
47:30
our
47:30
risk
47:30
of
47:30
diseases
47:31
like
47:32
osteoporosis,
47:33
Alzheimer's
47:33
disease,
47:34
heart
47:34
disease,
47:34
it
47:35
all
47:35
increases
47:36
with
47:36
the
47:36
loss
47:36
of
47:36
estrogen.
47:37
And
47:38
so
47:39
if
47:39
we
47:39
can
47:40
reprioritize
47:40
this
47:41
time
47:41
to
47:42
really
47:42
pay
47:43
attention
47:44
to
47:45
how
47:45
we're
47:45
treating
47:46
our
47:46
body
47:46
and
47:47
just
47:47
treat
47:47
her
47:47
like
47:47
a,
47:48
you
47:48
know,
47:48
how
47:48
would
47:48
you
47:48
treat
47:48
your
47:49
best
47:49
friend?
47:50
How
47:50
would
47:50
you
47:50
treat
47:50
your
47:50
kids?
47:51
Treat
47:52
your
47:52
body
47:52
like
47:52
that,
47:53
like
47:53
nurturing,
47:53
nourishing,
47:54
giving
47:54
her
47:55
everything
47:55
that
47:55
she
47:56
needs
47:56
to
47:56
really
47:57
do
47:57
her
47:57
best
47:58
through
47:58
this
47:59
time.
47:59
And
48:00
that's
48:00
better
48:01
for
48:01
our
48:01
long
48:02
term
48:02
health
48:02
as
48:02
well.
48:03
Absolutely.
48:04
I
48:04
love
48:04
that
48:04
you
48:04
brought
48:04
that
48:05
up
48:05
because
48:05
it
48:05
is
48:05
an
48:06
opportunity
48:06
to
48:06
take
48:06
control
48:07
and
48:07
really
48:08
be
48:08
our
48:08
own
48:09
best
48:09
advocate.
48:10
And
48:11
especially,
48:11
you
48:11
know,
48:12
with
48:12
the
48:12
window
48:13
that
48:13
we
48:13
have
48:13
and,
48:14
you
48:14
know,
48:14
with
48:14
all
48:14
these
48:15
hormonal
48:15
changes.
48:16
Are
48:16
you,
48:16
how
48:17
do
48:17
you
48:17
feel
48:17
about
48:17
hormone
48:18
replacement
48:19
therapy?
48:19
Is
48:19
that
48:20
something
48:20
you
48:20
support
48:21
or.
48:21
Dr.
48:22
Absolutely.
48:22
Okay.
48:23
Yeah.
48:23
I
48:23
mean,
48:23
it
48:23
can
48:24
be
48:24
life
48:24
changing
48:25
for
48:25
many
48:25
women.
48:26
Can
48:26
be
48:26
life
48:27
changing.
48:28
There
48:28
is
48:29
still
48:29
a
48:29
kind
48:30
of
48:30
hangover
48:30
from
48:31
the
48:31
early
48:31
2000s
48:32
where
48:33
the
48:33
women's
48:33
Health
48:33
Initiative
48:34
study
48:34
came
48:34
out
48:35
and
48:35
said
48:35
estrogen
48:36
therapy,
48:37
you
48:37
know,
48:39
increases
48:39
the
48:39
risk
48:39
of
48:40
breast
48:40
cancer.
48:40
And
48:40
so
48:40
there
48:41
was
48:41
this
48:41
whole
48:41
thing.
48:42
But
48:42
now
48:42
the
48:43
research
48:43
really
48:44
shows
48:44
that
48:44
it
48:45
is
48:45
very
48:45
safe
48:45
for
48:46
most
48:46
people.
48:46
Not
48:47
everyone,
48:48
but
48:48
most
48:48
people.
48:49
It
48:49
is
48:49
very
48:49
safe.
48:50
And
48:50
it
48:50
can
48:51
be
48:52
life
48:52
changing,
48:53
not
48:53
just
48:53
for
48:54
hot
48:54
flashes
48:54
and
48:55
night
48:55
sweats,
48:55
but
48:55
for
48:56
mood,
48:56
for
48:56
joint
48:57
pain,
48:57
for
48:57
sleep.
48:58
So
48:58
it
48:58
is
48:59
definitely
48:59
something
49:00
that
49:00
every
49:00
woman
49:00
should
49:01
have
49:01
a,
49:01
at
49:01
least
49:02
a
49:02
conversation
49:02
about
49:03
with
49:03
their
49:03
healthcare
49:03
provider.
49:04
Definitely.
49:05
And
49:05
I
49:05
think,
49:05
like,
49:06
that's
49:06
a
49:06
great,
49:06
also
49:07
a
49:07
great
49:07
point
49:07
that
49:07
you're
49:07
bringing
49:08
up
49:08
is
49:08
that
49:08
that
49:08
medical
49:09
study
49:09
that
49:09
was
49:09
done,
49:10
you
49:10
know,
49:10
in
49:10
the
49:11
early
49:11
2000s
49:12
had
49:12
many
49:12
issues
49:13
with
49:13
it.
49:13
And
49:13
there
49:13
was,
49:14
there
49:14
was
49:14
problems.
49:15
And
49:15
it's
49:15
amazing
49:16
how
49:16
one
49:16
story
49:16
like
49:17
that
49:17
gets
49:17
bad
49:17
press.
49:18
Yes.
49:18
And
49:19
there
49:19
you
49:19
go.
49:19
And
49:19
here
49:19
we
49:20
are
49:20
20
49:20
years
49:20
later.
49:21
Women
49:21
are
49:21
too
49:21
scared
49:22
to
49:22
take
49:22
it
49:22
or
49:23
like
49:23
to
49:23
really
49:24
do
49:24
it.
49:24
But
49:24
also,
49:24
if
49:25
you
49:25
think
49:25
about
49:25
it,
49:25
the
49:27
alcohol
49:27
actually
49:28
increases
49:29
the
49:29
risk
49:29
of
49:30
breast
49:30
cancer
49:30
more
49:31
than
49:31
estrogen
49:32
therapy.
49:33
So
49:33
it's
49:33
like,
49:33
why
49:33
are
49:34
we
49:34
picking
49:34
and
49:34
choosing?
49:35
What's
49:35
the
49:35
most
49:35
dangerous
49:36
thing
49:36
here?
49:37
It's
49:37
true.
49:37
I
49:38
know
49:38
that's
49:38
true.
49:38
And
49:39
definitely
49:39
as
49:39
our
49:39
bodies
49:40
age,
49:40
we
49:40
have
49:41
less,
49:41
you
49:41
know,
49:43
we
49:43
lose
49:43
the
49:44
ability
49:44
to
49:44
be
49:44
able
49:44
to
49:45
fight
49:45
these
49:45
things
49:45
off
49:46
as
49:46
much.
49:46
Yes.
49:47
So
49:47
I
49:47
think
49:47
that
49:47
it
49:47
is
49:48
so
49:48
important
49:49
to
49:49
really
49:50
prioritize
49:51
ourselves.
49:51
But
49:52
what
49:52
do
49:52
you
49:52
say
49:52
to
49:53
somebody
49:53
who
49:54
might
49:54
be
49:54
raising
49:55
kids
49:55
or
49:55
maybe
49:56
with
49:56
a
49:56
partner
49:57
or
49:57
you
49:57
know,
49:57
has
49:58
a
49:58
big
49:58
job
49:58
or
49:59
is
49:59
a
49:59
stay
49:59
at
49:59
home
50:00
mom
50:00
or
50:00
you
50:01
know,
50:01
is
50:01
retired
50:02
or
50:02
whatever
50:02
the
50:03
life
50:03
situations
50:04
or
50:04
maybe
50:04
taking
50:04
care
50:04
of
50:04
their
50:05
aging
50:05
parents
50:06
who
50:06
feel
50:06
like
50:07
they
50:07
can't
50:07
prioritize
50:08
themselves.
50:08
What
50:08
do
50:09
you
50:09
say
50:09
to
50:09
them?
50:10
I
50:10
say
50:10
give
50:10
yourself
50:11
grace.
50:12
You're
50:12
carrying
50:13
so
50:13
much
50:14
right
50:14
now.
50:15
We're
50:15
everything
50:16
to
50:16
everyone.
50:17
We,
50:17
you
50:18
know,
50:18
as
50:18
women,
50:18
we're
50:19
doing
50:19
so
50:19
much
50:20
and
50:20
our
50:20
body
50:21
is
50:21
going
50:21
through
50:21
so
50:21
much.
50:22
So
50:22
just,
50:22
you
50:23
don't
50:23
have
50:23
to
50:23
be
50:23
perfect.
50:25
I've
50:25
listed
50:25
all
50:26
these
50:26
things
50:26
that
50:26
you
50:27
should
50:27
be
50:27
doing,
50:28
but
50:28
you're,
50:29
we
50:29
live
50:29
in
50:29
the
50:29
real
50:30
world.
50:30
We're
50:30
not
50:30
all
50:30
going
50:31
to
50:31
do
50:31
that
50:31
perfect
50:32
every
50:32
day,
50:32
every
50:33
week
50:33
and
50:33
give
50:34
yourself
50:34
grace
50:35
for
50:35
that.
50:36
Do
50:36
your
50:36
best.
50:37
If
50:37
you
50:37
can't
50:37
do
50:38
better,
50:39
you
50:39
know,
50:39
do
50:39
good.
50:40
It's,
50:40
it's
50:41
just
50:41
give
50:42
yourself
50:42
grace,
50:42
have
50:42
compassion
50:43
for
50:43
yourself.
50:44
Yeah,
50:44
that's
50:44
a
50:44
really
50:44
good
50:45
point.
50:45
What
50:45
are
50:46
like
50:46
the
50:46
three
50:46
most
50:47
important
50:47
things
50:48
that
50:48
you
50:48
think
50:48
a
50:48
woman
50:49
who
50:49
is
50:49
listening
50:50
today
50:50
should
50:51
do
50:51
today,
50:52
tonight,
50:52
like
50:53
should
50:53
really
50:54
do
50:54
for
50:54
themselves?
50:55
What
50:55
are
50:55
like
50:55
the
50:55
top
50:56
three
50:56
things.
50:56
You
50:57
would
50:57
say
50:57
prioritize?
50:58
Protein.
50:59
Okay,
51:00
most
51:00
of
51:00
us
51:00
are
51:00
not
51:01
eating
51:01
enough.
51:01
We
51:02
think
51:02
that
51:02
we
51:02
are,
51:02
but
51:03
when
51:03
you
51:03
really
51:03
look
51:03
at
51:04
it,
51:04
most
51:04
of
51:04
us
51:04
aren't.
51:05
So
51:05
increase
51:06
that.
51:07
Move
51:07
your
51:07
body.
51:08
Just
51:08
get
51:09
out
51:09
a
51:09
move
51:09
however
51:09
it
51:10
is.
51:10
Try
51:11
to
51:11
enjoy
51:11
it,
51:11
find
51:12
joy
51:12
in
51:12
it
51:13
and
51:13
then
51:14
connect
51:14
with
51:15
people,
51:16
connect
51:16
with
51:16
friends,
51:17
talk
51:18
about
51:18
what
51:18
you're
51:19
going
51:19
through.
51:19
Don't
51:20
suffer
51:20
alone
51:20
in
51:21
silence
51:21
because
51:22
the
51:22
mental
51:23
health
51:23
impact
51:24
of
51:24
perimenopause
51:25
and
51:25
menopause
51:25
is,
51:26
it's
51:26
tremendous.
51:27
It
51:27
is
51:28
so
51:28
big.
51:29
This
51:30
45
51:30
to
51:30
54
51:31
is
51:31
the
51:32
biggest
51:32
rate
51:33
of
51:33
suicide
51:33
amongst
51:34
women.
51:35
And
51:35
that
51:35
falls
51:36
directly
51:36
in
51:37
to
51:37
this
51:37
perimenopause
51:38
age.
51:39
We
51:39
need
51:39
to
51:39
be
51:40
connecting
51:40
with
51:40
each
51:40
other.
51:41
We
51:41
need
51:41
to
51:41
be
51:41
talking
51:42
about
51:42
our
51:42
mental
51:42
health
51:43
and
51:43
we
51:43
need
51:43
to
51:43
be
51:43
supporting
51:44
each
51:44
other.
51:45
And
51:45
so
51:46
go
51:46
and
51:46
find
51:46
your
51:47
best
51:47
fun
51:47
girlfriend
51:48
and
51:48
just
51:48
laugh.
51:49
Like
51:49
have
51:49
a
51:49
good
51:49
time,
51:50
have
51:50
a
51:50
laugh,
51:51
find
51:51
joy.
51:52
And
51:55
try
51:55
to
51:55
figure
51:55
out
51:56
what
51:56
your
51:57
biggest
51:57
vision
51:57
for
51:57
your
51:58
life
51:58
is.
51:59
Can
51:59
you
51:59
connect
52:00
to
52:01
what
52:01
you
52:01
want
52:01
for
52:01
your
52:01
life
52:02
going
52:02
forward.
52:03
Because
52:03
so
52:03
many
52:03
of
52:04
us
52:04
and
52:05
you
52:05
know,
52:05
we
52:05
have
52:05
this
52:06
narrative
52:06
of
52:06
it's
52:07
all
52:07
downhill
52:07
from
52:07
here,
52:08
blah,
52:08
blah,
52:09
blah,
52:09
and
52:09
it's
52:10
not.
52:10
This
52:10
is
52:10
a
52:10
beautiful
52:11
opportunity
52:12
to
52:12
create
52:13
something
52:13
new,
52:14
to
52:14
birth
52:15
something
52:15
into
52:15
the
52:16
world,
52:16
to
52:16
find
52:17
our
52:17
new
52:18
purpose
52:19
as
52:19
we
52:20
move
52:20
through
52:20
midlife
52:21
and
52:21
through
52:21
to
52:22
the
52:22
rest
52:22
of
52:22
our
52:22
life.
52:22
Like,
52:22
what
52:23
do
52:23
I
52:23
want
52:23
to
52:23
do
52:23
next?
52:24
What
52:24
are
52:24
those
52:24
deepest
52:25
desires
52:25
that
52:26
I've
52:26
always
52:27
wanted
52:27
to
52:28
do?
52:28
Could
52:28
I
52:29
pay
52:29
some
52:29
attention
52:30
to
52:30
that?
52:31
And
52:31
that
52:31
can
52:31
be
52:31
so
52:32
healing
52:32
for
52:32
us.
52:33
Yes,
52:33
absolutely.
52:34
And
52:34
I
52:34
love
52:35
that
52:35
you
52:35
brought
52:35
up
52:35
socialization,
52:36
because
52:36
that
52:36
truly
52:37
is
52:37
one
52:38
of
52:38
the
52:38
keys
52:38
to
52:38
longevity,
52:39
is
52:39
really
52:40
connecting
52:40
with,
52:41
you
52:41
know,
52:41
your
52:42
loved
52:42
ones,
52:42
your
52:42
friends,
52:43
your
52:43
family,
52:43
those
52:44
around
52:44
you.
52:45
And
52:45
I
52:46
don't
52:46
think
52:46
we
52:46
do
52:46
that
52:46
enough
52:47
because
52:47
we
52:47
feel
52:47
alone
52:48
at
52:48
this
52:48
time,
52:48
you
52:49
know,
52:49
and
52:49
we
52:50
don't
52:50
see
52:50
that
52:50
there
52:50
are
52:50
other
52:51
women
52:51
in
52:51
our
52:52
shoes,
52:52
like,
52:52
going
52:53
through
52:53
the
52:53
same
52:53
thing.
52:53
It
52:53
could
52:54
be
52:54
your
52:54
best
52:54
friend
52:54
that
52:55
you
52:55
haven't,
52:55
you
52:55
know,
52:56
spoken
52:56
to
52:57
about
52:57
all
52:57
these
52:58
things.
52:58
And
52:58
there's
52:59
so
52:59
many
52:59
of
52:59
us
52:59
that
53:00
are
53:00
going
53:00
through
53:00
this.
53:01
And
53:01
I'm
53:01
just
53:01
so
53:01
happy
53:01
the
53:02
conversation
53:02
is
53:02
opening
53:03
up.
53:03
Me,
53:03
too.
53:04
Right?
53:04
Me
53:04
too.
53:05
And
53:05
you
53:05
were
53:05
really
53:05
one
53:05
of
53:06
the
53:06
pioneers
53:06
to
53:07
do
53:07
that,
53:07
Jessica.
53:08
Thank
53:08
you.
53:08
You're
53:08
amazing.
53:09
Like,
53:09
putting
53:09
yourself
53:10
out
53:10
there
53:10
on
53:10
social
53:10
media
53:11
at
53:12
a
53:12
time
53:12
when
53:12
people
53:12
really
53:13
weren't
53:13
talking
53:14
about
53:14
these
53:14
things,
53:15
like,
53:15
what
53:15
was
53:16
your
53:16
drive
53:16
for
53:16
that?
53:17
Like,
53:17
what.
53:17
What
53:17
was
53:18
it
53:18
about
53:18
that?
53:18
Yeah,
53:19
I
53:19
love
53:19
that
53:19
you
53:20
say
53:20
that.
53:20
So
53:21
it
53:21
was
53:21
so
53:21
cathartic
53:22
for
53:22
me
53:22
to
53:22
actually.
53:23
Actually
53:24
navigate
53:25
my
53:25
own
53:25
journey
53:26
through
53:27
just
53:28
sharing,
53:29
laughing,
53:30
you
53:30
know,
53:31
creating
53:31
a
53:31
safe
53:32
space
53:32
for
53:32
women
53:32
in
53:33
midlife
53:33
to
53:33
feel
53:33
seen
53:34
and
53:34
validated
53:35
and
53:35
celebrated.
53:36
Because
53:36
at
53:36
that
53:37
time
53:37
on
53:37
the
53:37
Internet,
53:38
there
53:38
wasn't
53:38
really
53:38
anywhere
53:39
where
53:39
women
53:40
could
53:40
see
53:40
content
53:41
that
53:41
was
53:41
really,
53:42
you
53:42
know,
53:42
not
53:42
being
53:43
sold
53:43
to,
53:43
but
53:43
just,
53:44
you
53:44
know,
53:44
helped
53:45
them
53:45
feel
53:45
like,
53:46
I'm
53:46
not
53:46
alone.
53:47
And
53:47
that
53:47
was
53:47
the
53:48
thing.
53:48
The
53:48
more
53:48
that
53:48
I
53:48
shared
53:49
and
53:49
the
53:49
more
53:50
education
53:50
and
53:50
the
53:51
more,
53:51
you
53:51
know,
53:51
funny
53:52
memes
53:53
and
53:53
where
53:53
people
53:53
just
53:54
feel
53:54
like,
53:54
oh,
53:54
that's
53:55
me.
53:55
I've
53:56
got
53:56
so
53:56
many
53:56
messages
53:57
of
53:57
women
53:57
just
53:58
being
53:58
like,
53:58
oh,
53:58
my
53:59
God,
53:59
you've
53:59
helped
54:00
me
54:00
so
54:00
much.
54:00
I
54:00
feel
54:01
so
54:01
much
54:01
less
54:01
alone
54:02
just
54:02
by
54:02
reading.
54:03
Just
54:04
by
54:04
looking
54:04
at
54:04
this,
54:04
but
54:04
also
54:05
by
54:05
reading
54:05
all
54:05
the
54:05
comments
54:06
of
54:06
the
54:06
women
54:06
that
54:07
leave
54:07
that
54:07
they
54:07
leave
54:08
underneath.
54:09
And
54:09
I
54:09
guess
54:09
at
54:09
the
54:10
beginning,
54:10
because
54:10
I
54:10
was
54:10
younger,
54:11
there
54:11
was
54:11
a
54:12
big,
54:12
you
54:12
know,
54:13
scary
54:13
part
54:14
because
54:14
women
54:14
would
54:15
comment
54:15
like,
54:15
what
54:16
would
54:16
you
54:16
know
54:16
about
54:16
menopause?
54:17
You're
54:17
a
54:17
baby.
54:18
Because,
54:19
you
54:19
know,
54:19
and
54:19
it's.
54:19
It
54:19
was.
54:20
It
54:20
was
54:20
almost
54:20
like,
54:21
you're
54:21
not
54:21
menopausal
54:22
enough.
54:23
And
54:23
it's
54:23
like.
54:24
Like,
54:24
what
54:24
are
54:24
you
54:24
supposed
54:25
to
54:25
look
54:25
like?
54:25
It
54:26
doesn't
54:26
have
54:26
a
54:26
look.
54:27
Okay.
54:27
If
54:28
we
54:28
put
54:28
it
54:28
into
54:28
ChatGPT,
54:29
I'm
54:29
sure
54:29
it
54:29
would
54:29
show
54:30
the
54:30
golden
54:30
Girls,
54:30
it
54:31
doesn't
54:31
have
54:31
a
54:31
look.
54:32
It's
54:32
just
54:33
I'm
54:33
a
54:33
woman
54:33
in
54:33
midlife.
54:34
I'm
54:35
creating
54:35
things
54:35
and
54:35
I'm
54:36
helping
54:36
women.
54:36
So
54:37
let's
54:37
all
54:37
just
54:37
be
54:38
kind
54:38
to
54:38
each
54:38
other.
54:38
We
54:39
don't
54:39
have
54:39
to
54:39
judge
54:39
women
54:40
for
54:40
whatever
54:40
stage
54:41
they're
54:41
at.
54:41
We're
54:41
all
54:42
doing
54:42
our
54:42
best.
54:43
Yes.
54:43
We're
54:43
all
54:43
just
54:44
trying
54:44
to
54:44
keep
54:44
it
54:44
together.
54:44
Right,
54:45
Exactly.
54:46
It's
54:46
already
54:47
hard
54:47
enough,
54:47
you
54:47
know,
54:48
like,
54:48
but,
54:48
but
54:49
I
54:49
think
54:49
it
54:49
is
54:49
really
54:49
important
54:50
to
54:50
rebrand
54:51
this
54:52
time
54:52
of
54:52
our
54:52
lives
54:52
because
54:53
it
54:53
really
54:53
can
54:53
be
54:54
the
54:54
best
54:55
time
54:55
of
54:55
our
54:55
lives.
54:56
You
54:56
know,
54:56
it's
54:56
just,
54:57
it's,
54:57
it's
54:57
all
54:58
about
54:58
how
54:58
we
54:58
look
54:59
at
54:59
it,
54:59
you
54:59
know,
55:00
and
55:00
really
55:01
valuing
55:01
ourselves.
55:02
Right?
55:02
Yes,
55:03
yes,
55:03
we
55:04
do.
55:04
That's.
55:04
For
55:04
me,
55:05
that's
55:05
the
55:05
most
55:05
important
55:05
thing
55:06
is
55:06
that
55:06
I've
55:07
come
55:07
back
55:07
to
55:07
such
55:08
a
55:08
place
55:08
of,
55:09
of
55:09
self
55:10
love.
55:10
And
55:10
it
55:11
sounds
55:11
so
55:11
cliche,
55:12
but
55:12
really
55:12
I
55:13
just,
55:13
I'm
55:13
so
55:14
in
55:14
awe
55:14
of
55:14
my
55:15
body,
55:15
of
55:16
a
55:16
woman's
55:16
body.
55:17
Of
55:17
all
55:17
the
55:17
things
55:18
we
55:18
go
55:18
through,
55:18
like
55:19
how
55:19
amazing.
55:20
And
55:20
yes,
55:20
it
55:21
sucks
55:21
sometimes.
55:22
And
55:22
at
55:23
the
55:23
same
55:23
time,
55:23
we
55:23
have
55:24
so
55:24
much
55:24
power
55:25
to
55:26
feel
55:26
better
55:26
in
55:27
our
55:27
body
55:27
and
55:27
to
55:27
even
55:27
feel
55:28
phenomenal.
55:28
You
55:29
can
55:29
feel
55:29
phenomenal
55:30
in
55:30
your
55:30
body
55:30
in
55:31
midlife.
55:31
It
55:31
is
55:31
possible.
55:32
So
55:33
what
55:33
advice
55:33
would
55:34
you
55:34
give
55:34
to
55:34
your
55:34
25
55:35
year
55:35
old
55:35
self?
55:36
Oh,
55:37
God,
55:38
where
55:38
would
55:38
I
55:38
start
55:38
now?
55:41
It's
55:41
a
55:41
lot,
55:42
right?
55:42
Yeah,
55:42
yeah,
55:42
yeah.
55:43
To
55:43
my
55:43
25
55:45
year
55:45
old
55:45
self,
55:46
I
55:46
would
55:46
probably,
55:47
I'd
55:47
probably
55:47
start
55:48
lifting
55:48
weights
55:49
earlier.
55:50
I
55:50
would.
55:52
I
55:53
mean,
55:53
there's
55:53
a
55:53
lot
55:53
of
55:53
men
55:54
that
55:54
I
55:54
probably
55:54
would
55:54
say,
55:55
don't
55:55
go
55:55
there.
55:56
But
55:56
you
55:57
know,
55:57
every
55:57
experience
55:58
is
55:58
an
55:58
experience.
55:59
Like,
55:59
why
55:59
did
55:59
I
55:59
date
56:00
him?
56:01
What
56:01
were
56:01
you
56:01
thinking?
56:02
Yeah,
56:03
but
56:03
no,
56:03
I
56:03
think
56:03
it
56:04
would
56:04
be
56:04
lift
56:04
weights
56:04
and
56:05
just
56:05
be
56:05
kind
56:05
to
56:05
yourself.
56:05
Don't,
56:06
you
56:06
know,
56:06
just
56:06
be
56:07
kind
56:07
to
56:07
yourself.
56:08
You
56:08
are,
56:08
we're
56:08
all,
56:09
you're
56:09
such
56:09
beautiful
56:10
souls
56:11
and
56:11
let's
56:11
see
56:12
that
56:12
in
56:12
ourselves.
56:13
Absolutely.
56:14
And
56:14
how
56:15
are
56:15
you
56:15
living
56:15
iconically
56:16
at
56:17
this
56:17
point
56:17
stage
56:18
in
56:18
your
56:18
life?
56:19
I'm
56:19
going
56:20
all
56:20
out
56:20
for
56:20
myself.
56:21
You
56:21
know,
56:21
I
56:22
have
56:22
goals
56:22
in
56:22
my
56:22
life
56:22
and
56:23
I'm
56:23
unapologetic
56:24
about
56:24
it.
56:24
And
56:24
I
56:25
am
56:25
just,
56:26
just
56:27
following
56:27
my
56:27
purpose
56:28
and
56:28
my
56:28
mission
56:28
and
56:29
just
56:29
seeing
56:29
where
56:29
that
56:29
takes
56:30
me.
56:30
I
56:31
love
56:31
that.
56:31
How
56:31
did
56:31
you.
56:32
For
56:32
women
56:33
out
56:33
there
56:33
too,
56:33
who
56:33
are
56:34
trying
56:34
to
56:34
discover
56:35
purpose
56:35
and
56:36
their
56:36
mission,
56:36
maybe
56:37
they've,
56:37
you
56:37
know,
56:38
raised
56:38
kids
56:38
this
56:39
whole
56:39
time
56:39
or
56:39
were
56:40
in
56:40
a
56:40
career
56:40
that
56:40
they
56:41
weren't
56:41
happy
56:41
with.
56:42
How
56:42
do
56:42
you
56:43
think,
56:43
what
56:43
is
56:43
the
56:44
best
56:44
way
56:44
for
56:44
them
56:44
to
56:44
find
56:45
their
56:45
purpose
56:45
and
56:45
mission?
56:46
Great
56:47
question.
56:48
So
56:48
I
56:49
think
56:49
there's
56:49
always
56:50
this
56:50
little
56:50
whispering
56:52
in
56:52
your
56:52
heart
56:52
of
56:53
what.
56:53
What
56:54
is
56:54
it
56:54
that
56:54
you
56:54
would
56:55
like
56:55
to
56:55
do?
56:55
And
56:56
you
56:56
don't
56:56
need
56:56
to
56:57
know
56:57
the
56:57
whole
56:58
thing.
56:58
You
56:58
don't
56:58
need
56:58
to
56:59
know
56:59
the
56:59
whole
56:59
picture.
57:00
But
57:00
is
57:00
there
57:00
a
57:01
little
57:01
baby
57:01
step
57:02
that
57:02
you
57:02
could
57:02
take
57:03
each
57:03
day
57:04
that
57:04
you
57:04
could
57:05
to
57:05
work
57:06
towards
57:06
that?
57:07
And
57:07
as
57:07
you
57:07
do
57:08
that,
57:08
day
57:08
after
57:08
day
57:09
after
57:09
day,
57:09
things
57:09
open
57:10
up
57:10
like
57:10
I
57:10
never
57:11
experience.
57:11
I
57:11
never
57:13
could
57:13
have
57:13
thought
57:14
that
57:14
my,
57:15
you
57:15
know,
57:15
reach
57:16
platform
57:16
would
57:17
have
57:17
gone
57:17
how
57:18
it
57:18
has.
57:18
I
57:18
would
57:18
never.
57:19
I
57:19
did
57:19
not
57:19
set
57:20
out
57:20
to
57:20
do
57:20
that,
57:21
but
57:21
it
57:21
happened
57:22
because
57:22
I
57:22
followed
57:23
those
57:23
little
57:23
nudges.
57:24
And
57:24
the
57:25
more
57:25
that
57:25
I've
57:25
done
57:25
that,
57:26
I've
57:26
just.
57:27
When
57:27
I
57:27
coach
57:28
women
57:29
on
57:29
our
57:29
weekly
57:30
call,
57:30
I
57:30
have
57:30
women
57:30
in
57:31
my
57:31
program,
57:32
my
57:32
heart
57:32
is
57:33
on
57:33
fire.
57:33
Like,
57:33
I
57:34
have,
57:34
like,
57:34
you
57:34
know,
57:35
when
57:35
you've
57:35
just
57:35
found
57:35
your
57:35
thing
57:36
and
57:36
you're
57:36
like,
57:36
oh,
57:36
it's
57:37
so
57:37
good.
57:38
I
57:38
love
57:38
working
57:39
with
57:39
these
57:39
women.
57:39
I
57:39
love
57:40
helping
57:40
them
57:40
to
57:41
feel
57:41
change
57:42
and
57:42
feel
57:42
better
57:42
and
57:43
to
57:43
feel
57:43
phenomenal
57:43
in
57:43
their
57:44
body
57:44
and
57:44
to
57:44
help
57:44
them
57:45
lose
57:45
the
57:45
weight
57:46
and
57:46
just
57:46
see
57:46
life
57:47
in
57:47
a
57:47
different
57:47
way.
57:48
And
57:48
it's.
57:48
It's
57:49
so
57:49
gratifying
57:50
for
57:51
me.
57:51
And
57:51
it
57:51
was
57:52
just
57:52
step
57:52
by
57:52
step,
57:53
following
57:53
those
57:54
little
57:54
tiny
57:55
nudges
57:56
and
57:56
whispers
57:56
of
57:56
my
57:57
heart
57:57
and
57:57
just.
57:58
Just
57:58
doing
57:58
it.
57:59
So
57:59
get
57:59
in
58:00
tune
58:00
with
58:00
yourselves,
58:00
ladies.
58:01
Right.
58:01
Like,
58:02
listen
58:02
to
58:02
what
58:02
it's
58:03
saying.
58:03
Yeah,
58:03
yeah,
58:04
exactly.
58:05
On
58:05
the
58:05
iconic
58:06
midlife,
58:06
we
58:06
love
58:07
to
58:07
play
58:07
games.
58:08
Would
58:08
you
58:08
be
58:08
game
58:09
for
58:09
a
58:09
game?
58:09
Of
58:09
course.
58:11
Wonderful.
58:12
Okay,
58:14
this
58:14
one
58:14
is
58:15
called.
58:15
Okay,
58:16
so
58:16
we're
58:16
gonna
58:17
call
58:17
this
58:17
Hot
58:18
Flash
58:18
or
58:19
health
58:19
Hack.
58:19
Okay.
58:22
Okay.
58:22
Basically,
58:23
if
58:23
we
58:23
don't
58:23
like
58:24
it
58:24
and
58:24
it's
58:24
inflammatory
58:25
and
58:25
it's
58:26
not
58:26
ideal
58:26
for
58:26
us,
58:27
Hot
58:27
Flash.
58:27
Okay,
58:28
got
58:28
it.
58:28
And
58:28
okay,
58:29
yeah,
58:29
great.
58:30
Apple
58:30
cider
58:31
vinegar
58:31
shots.
58:32
Health
58:32
hack.
58:33
Okay.
58:34
Good
58:34
for
58:34
blood
58:34
sugar
58:34
regulation.
58:35
Yeah,
58:35
very
58:36
good.
58:36
Yeah.
58:36
Okay.
58:37
Every
58:37
day.
58:37
Yeah,
58:38
you
58:38
can
58:38
have
58:38
it
58:38
before
58:38
a
58:39
meal.
58:39
You
58:39
can
58:39
have
58:39
it
58:39
in
58:39
the
58:40
morning.
58:40
I
58:40
like
58:40
to
58:40
have
58:40
it
58:40
with
58:41
sparkling
58:41
water.
58:42
It
58:42
kind
58:42
of
58:42
tastes
58:43
like
58:43
kombucha,
58:43
but
58:44
without
58:44
the
58:44
sugar.
58:45
Ooh,
58:45
that's
58:46
a
58:46
good
58:46
one.
58:46
Okay,
58:47
so
58:47
before
58:47
meals.
58:48
Yeah,
58:48
right.
58:48
Before.
58:48
Okay.
58:50
Skipping
58:50
breakfast
58:51
entirely.
58:52
Hot
58:52
Flash,
58:54
dark
58:54
chocolate
58:54
every
58:55
day.
58:56
Health
58:56
hack.
58:57
Oh,
58:57
okay.
58:57
So
58:58
there
58:58
is
58:58
truth
58:58
in
58:58
that.
58:59
Oh,
58:59
yeah.
59:00
I
59:00
definitely
59:00
eat
59:01
dark
59:01
chocolate
59:01
every
59:01
day.
59:01
I
59:01
have
59:02
at
59:02
the
59:02
end
59:02
of
59:02
my
59:02
dinner,
59:03
I
59:03
have
59:03
a
59:03
who.
59:03
You
59:03
know
59:03
that
59:03
WHO
59:04
kitchen.
59:04
Yeah.
59:04
Oh,
59:05
I
59:05
love
59:05
who
59:05
Kitchen.
59:06
And
59:07
there's
59:07
not
59:07
a
59:07
lot
59:07
of
59:07
sugar
59:08
in
59:08
it,
59:08
right?
59:09
That
59:09
is
59:09
like.
59:10
That
59:10
is
59:10
it?
59:10
Yes,
59:11
that's
59:11
it.
59:11
And
59:12
that's
59:12
something
59:12
you
59:12
will
59:12
not
59:12
give
59:13
up.
59:13
And
59:13
you
59:13
should
59:13
have
59:13
those
59:14
joys,
59:14
right?
59:14
Absolutely,
59:15
Absolutely.
59:16
Okay,
59:16
Good
59:17
to
59:17
know.
59:18
Almond
59:18
milk
59:19
lattes
59:19
with
59:20
extra
59:20
cinnamon
59:21
oh,
59:23
health
59:23
hack.
59:23
Okay,
59:24
that's
59:24
not
59:24
gonna
59:25
be
59:25
a
59:25
hot
59:25
flash.
59:25
Okay.
59:26
Okay.
59:27
If
59:27
you
59:27
kept
59:27
it
59:27
at
59:27
one,
59:28
don't
59:29
have
59:29
five,
59:31
five
59:31
would
59:31
be
59:31
a
59:32
hot
59:32
flash.
59:33
One
59:33
is
59:33
okay.
59:34
Cinnamon's
59:34
great.
59:35
Obviously
59:35
cinnamon
59:35
is
59:35
very
59:36
anti
59:36
inflammatory,
59:37
good
59:37
for
59:38
blood
59:38
sugar
59:38
balance
59:38
as
59:38
well.
59:39
So
59:40
yeah,
59:40
that's
59:40
a
59:40
health
59:41
hack
59:41
for
59:41
me.
59:41
Okay,
59:41
we
59:42
like
59:42
that.
59:42
Okay.
59:43
Intermittent
59:43
fasting
59:44
until
59:44
1:00pm
59:45
hmm.
59:49
It's
59:49
not
59:49
quite
59:49
a
59:50
hot
59:50
flash,
59:50
but
59:51
it's
59:51
not
59:51
a
59:51
health
59:51
hack
59:52
for
59:52
me
59:52
personally.
59:54
Yeah.
59:54
I
59:54
would
59:55
prefer
59:55
you
59:55
to
59:57
stop
59:57
intermittent
59:58
fasting
59:58
earlier
59:58
in
59:58
the
59:58
day.
59:59
Okay.
1:00:00
Kale
1:00:01
in
1:00:01
smoothies,
1:00:02
salads
1:00:03
and
1:00:03
anything
1:00:04
else
1:00:04
you
1:00:04
eat.
1:00:05
Kale?
1:00:07
Yeah.
1:00:07
How
1:00:07
do
1:00:07
you
1:00:07
feel
1:00:08
about
1:00:08
kale?
1:00:08
Yeah.
1:00:08
Health
1:00:09
hack.
1:00:09
I
1:00:09
think,
1:00:09
I
1:00:10
think,
1:00:11
I
1:00:11
think
1:00:11
kale
1:00:11
is.
1:00:11
You
1:00:12
can
1:00:12
like
1:00:12
mass.
1:00:12
You
1:00:13
know,
1:00:13
there's
1:00:13
all
1:00:13
this
1:00:13
talk
1:00:13
about
1:00:13
oxalates
1:00:14
and
1:00:14
all
1:00:14
that
1:00:14
stuff.
1:00:15
You
1:00:15
can
1:00:15
obviously
1:00:16
massage
1:00:16
it
1:00:16
with
1:00:17
your
1:00:17
olive
1:00:17
oil
1:00:18
and
1:00:18
things
1:00:18
like
1:00:18
that
1:00:18
to
1:00:19
make
1:00:19
it
1:00:19
more
1:00:19
digestible
1:00:20
and
1:00:20
all
1:00:20
of
1:00:21
those
1:00:21
things.
1:00:21
But
1:00:22
I
1:00:22
think
1:00:22
life
1:00:23
is
1:00:23
better
1:00:23
with
1:00:23
kale
1:00:23
than
1:00:24
without.
1:00:24
Okay.
1:00:25
But
1:00:25
again,
1:00:25
don't
1:00:25
have
1:00:26
too
1:00:26
much
1:00:27
everything
1:00:27
in
1:00:27
moderation.
1:00:28
Yeah.
1:00:28
So
1:00:28
oxalates
1:00:29
you
1:00:29
do
1:00:29
like,
1:00:30
because
1:00:30
that
1:00:30
also
1:00:30
is
1:00:31
so
1:00:31
buzzy
1:00:31
right
1:00:31
now.
1:00:32
Do
1:00:33
we
1:00:33
need
1:00:33
to
1:00:33
be
1:00:33
on
1:00:33
the
1:00:33
lookout
1:00:34
for
1:00:34
that
1:00:34
and
1:00:34
kind
1:00:34
of
1:00:35
avoid
1:00:35
that
1:00:35
or.
1:00:35
I
1:00:36
like
1:00:36
to
1:00:36
think
1:00:36
about
1:00:36
things
1:00:37
like
1:00:37
a
1:00:37
hierarchy
1:00:38
of
1:00:39
like
1:00:39
biggest
1:00:39
needle
1:00:40
moving
1:00:40
activities.
1:00:41
And
1:00:41
worrying
1:00:41
about
1:00:42
kale
1:00:42
is
1:00:43
not
1:00:43
a
1:00:43
big
1:00:44
needle
1:00:44
moving
1:00:45
activity.
1:00:45
You're
1:00:45
better
1:00:46
to
1:00:46
focus
1:00:46
on
1:00:47
protein,
1:00:48
fiber,
1:00:49
building
1:00:49
muscle.
1:00:50
And
1:00:50
then
1:00:50
if
1:00:51
you're
1:00:51
doing
1:00:51
everything
1:00:52
and
1:00:52
you
1:00:52
want
1:00:52
to,
1:00:53
you
1:00:53
know,
1:00:53
then
1:00:53
you
1:00:53
might
1:00:54
look
1:00:54
at
1:00:54
kale,
1:00:54
but
1:00:55
you
1:00:55
know.
1:00:55
Okay,
1:00:56
so
1:00:56
that's
1:00:56
on
1:00:57
our
1:00:57
lower
1:00:57
end
1:00:58
of
1:00:58
the
1:00:58
list.
1:00:58
Yes.
1:00:58
Okay,
1:00:59
got
1:00:59
it.
1:01:00
Wine
1:01:01
with
1:01:01
dinner
1:01:02
nightly
1:01:04
hot
1:01:04
flash.
1:01:05
Okay,
1:01:06
so
1:01:06
not
1:01:07
even
1:01:07
red
1:01:07
wine.
1:01:09
So
1:01:10
there.
1:01:11
And
1:01:11
every
1:01:12
woman,
1:01:12
if
1:01:12
this
1:01:13
is
1:01:13
you,
1:01:13
I
1:01:14
want
1:01:14
you
1:01:14
to
1:01:14
start
1:01:14
becoming
1:01:15
aware,
1:01:15
tuning
1:01:16
into
1:01:16
your
1:01:16
body
1:01:16
awareness
1:01:17
of
1:01:17
when
1:01:17
you
1:01:18
do
1:01:18
have
1:01:18
a
1:01:18
glass
1:01:18
of
1:01:19
red
1:01:19
wine
1:01:19
with
1:01:20
dinner.
1:01:21
How
1:01:21
is
1:01:21
your
1:01:21
sleep?
1:01:23
Do
1:01:23
you
1:01:23
wake
1:01:23
up
1:01:24
with
1:01:24
a
1:01:24
night
1:01:24
sweat?
1:01:25
Do
1:01:25
you
1:01:25
wake
1:01:26
up
1:01:26
feeling
1:01:26
more
1:01:26
anxious
1:01:27
in
1:01:27
the
1:01:27
morning?
1:01:28
So
1:01:29
it's
1:01:29
different
1:01:29
for
1:01:30
everyone,
1:01:30
but
1:01:31
if
1:01:31
you
1:01:31
have
1:01:32
a
1:01:32
look
1:01:32
at
1:01:32
yourself
1:01:32
and
1:01:33
you
1:01:33
notice
1:01:33
those
1:01:34
things,
1:01:35
then
1:01:35
it's
1:01:35
not
1:01:35
good
1:01:35
for
1:01:35
you.
1:01:36
So
1:01:36
if
1:01:36
we
1:01:36
see
1:01:37
that
1:01:37
3am
1:01:37
on
1:01:37
the
1:01:38
clock.
1:01:38
Yep.
1:01:39
That's
1:01:39
when
1:01:39
it
1:01:39
hits.
1:01:40
That's.
1:01:40
That's
1:01:41
not
1:01:41
alcohol.
1:01:41
I
1:01:41
drank
1:01:41
for
1:01:42
dinner.
1:01:42
Exactly.
1:01:43
It's
1:01:44
like
1:01:44
that
1:01:44
3am
1:01:45
like
1:01:45
wake
1:01:45
up,
1:01:45
you're
1:01:46
like,
1:01:46
oh
1:01:46
my.
1:01:46
Awake.
1:01:47
Yes.
1:01:47
And
1:01:48
why
1:01:48
is
1:01:48
that?
1:01:48
Why
1:01:48
can
1:01:49
we.
1:01:49
Is
1:01:49
it
1:01:49
that
1:01:49
we're
1:01:50
not
1:01:50
processing
1:01:50
it
1:01:51
properly
1:01:51
or.
1:01:51
So
1:01:52
there's
1:01:52
actually
1:01:52
enough
1:01:53
for
1:01:53
the
1:01:53
alcohol?
1:01:54
Yes.
1:01:54
Yeah.
1:01:55
So
1:01:55
there's
1:01:55
a
1:01:56
couple
1:01:56
of
1:01:56
different
1:01:56
things.
1:01:56
So
1:01:57
it
1:01:57
can
1:01:57
be
1:01:57
blood
1:01:58
sugar,
1:01:58
it
1:01:58
can
1:01:58
Be
1:01:58
the,
1:01:59
you
1:01:59
know,
1:01:59
the
1:01:59
peak
1:02:00
and
1:02:00
the
1:02:00
dip
1:02:00
that
1:02:00
wakes
1:02:01
you
1:02:01
up.
1:02:01
It
1:02:01
can
1:02:02
also
1:02:02
be
1:02:02
cortisol
1:02:03
dysregulation
1:02:04
that
1:02:04
wakes
1:02:04
you
1:02:04
up.
1:02:06
And.
1:02:06
Yeah,
1:02:06
just
1:02:06
the
1:02:07
body
1:02:07
trying
1:02:07
to
1:02:07
process
1:02:08
the
1:02:09
alcohol
1:02:09
that
1:02:09
wakes
1:02:10
you
1:02:10
up.
1:02:10
It's
1:02:10
also
1:02:10
that
1:02:11
it
1:02:11
triggers
1:02:12
hot
1:02:12
flashes
1:02:13
and
1:02:13
night
1:02:13
sweats.
1:02:13
And
1:02:13
so
1:02:14
the
1:02:14
night
1:02:14
sweats
1:02:15
can
1:02:15
wake
1:02:15
you
1:02:15
up.
1:02:15
So
1:02:16
it's.
1:02:16
There's
1:02:16
a.
1:02:16
It's
1:02:17
not
1:02:17
just
1:02:17
one
1:02:17
simple
1:02:17
thing.
1:02:18
Why
1:02:18
is
1:02:18
it
1:02:18
always
1:02:19
seemingly
1:02:19
at
1:02:20
3am?
1:02:20
Why
1:02:21
is
1:02:21
it
1:02:21
that
1:02:21
time?
1:02:22
Yeah.
1:02:23
Well,
1:02:23
that's.
1:02:24
It
1:02:24
is
1:02:24
cortisol.
1:02:25
It's
1:02:25
either
1:02:26
blood
1:02:26
sugar
1:02:26
or
1:02:26
cortisol
1:02:27
dysregulation
1:02:28
generally
1:02:28
in
1:02:29
that
1:02:29
if
1:02:29
you've
1:02:30
had,
1:02:30
say,
1:02:30
a
1:02:30
glass
1:02:31
of
1:02:31
wine
1:02:31
or
1:02:31
if
1:02:31
you've
1:02:31
had
1:02:32
a
1:02:32
high
1:02:32
carbohydrate
1:02:32
dinner,
1:02:33
it's
1:02:34
your
1:02:34
blood
1:02:34
sugar
1:02:34
that
1:02:34
wakes
1:02:35
you
1:02:35
up.
1:02:35
Okay.
1:02:36
Or
1:02:36
it
1:02:36
could
1:02:36
be
1:02:37
also
1:02:37
because
1:02:38
cortisol
1:02:39
is
1:02:39
your
1:02:39
stress
1:02:39
hormone,
1:02:40
but
1:02:40
it's
1:02:40
also
1:02:40
your
1:02:40
wake
1:02:41
up
1:02:41
hormone.
1:02:42
And
1:02:42
so
1:02:42
as
1:02:42
we
1:02:43
finish
1:02:44
sleeping,
1:02:44
melatonin
1:02:45
starts
1:02:45
to
1:02:46
fade
1:02:46
and
1:02:47
cortisol
1:02:47
starts
1:02:47
to
1:02:48
rise
1:02:48
to
1:02:48
wake
1:02:48
our
1:02:49
body
1:02:49
up.
1:02:50
But
1:02:50
it.
1:02:50
But
1:02:50
during
1:02:51
perimenopause,
1:02:52
this
1:02:52
can
1:02:52
happen
1:02:52
at
1:02:52
different
1:02:53
times.
1:02:53
So
1:02:54
it
1:02:54
can
1:02:54
feel
1:02:54
like
1:02:54
you're
1:02:55
in
1:02:55
a
1:02:55
constant
1:02:55
state
1:02:56
of
1:02:56
jet
1:02:56
lag
1:02:56
because
1:02:56
your
1:02:57
body
1:02:57
doesn't
1:02:57
know
1:02:57
when
1:02:58
to
1:02:58
wake
1:02:58
up
1:02:58
up
1:02:59
properly.
1:03:00
Okay.
1:03:00
Yeah.
1:03:01
Okay.
1:03:01
And
1:03:02
so
1:03:02
if
1:03:02
we.
1:03:03
So
1:03:04
high
1:03:04
carbs
1:03:04
with
1:03:05
dinner
1:03:05
can
1:03:05
also
1:03:05
cause
1:03:06
that.
1:03:06
Yes.
1:03:06
So
1:03:07
if
1:03:07
you're
1:03:07
eating
1:03:07
like
1:03:07
a
1:03:07
lot
1:03:07
of
1:03:08
potatoes
1:03:08
or.
1:03:09
Or
1:03:09
starches.
1:03:10
Okay.
1:03:10
Dessert.
1:03:11
Yeah,
1:03:11
yeah,
1:03:12
a
1:03:12
lot
1:03:12
of
1:03:12
potatoes.
1:03:12
Dessert.
1:03:14
Okay.
1:03:14
Okay.
1:03:15
So
1:03:15
that
1:03:15
should
1:03:15
be
1:03:15
maybe
1:03:15
your
1:03:16
least
1:03:16
carby
1:03:16
meal
1:03:17
of
1:03:17
the
1:03:17
day.
1:03:18
Yeah.
1:03:18
Okay.
1:03:19
Okay.
1:03:20
Overnight
1:03:21
oats
1:03:21
with
1:03:21
flax
1:03:22
and
1:03:22
chia.
1:03:23
Oh.
1:03:26
I
1:03:26
would
1:03:26
say.
1:03:26
I
1:03:27
love
1:03:27
that
1:03:27
pause
1:03:27
too.
1:03:28
I
1:03:28
would
1:03:28
say
1:03:28
hot
1:03:29
flash.
1:03:29
Sorry,
1:03:30
a
1:03:30
health
1:03:30
hack,
1:03:31
but
1:03:31
I
1:03:32
would
1:03:32
add
1:03:32
protein.
1:03:33
Oh,
1:03:33
okay.
1:03:34
Because
1:03:34
there's.
1:03:34
Because
1:03:34
overnight
1:03:35
oats
1:03:35
with
1:03:36
flax
1:03:36
and
1:03:36
chia.
1:03:37
There's
1:03:37
no
1:03:37
protein
1:03:38
there.
1:03:39
So
1:03:39
if
1:03:39
you
1:03:39
added
1:03:39
some
1:03:40
cottage
1:03:40
cheese,
1:03:40
Greek
1:03:41
yogurt,
1:03:41
protein
1:03:41
powder,
1:03:42
something
1:03:42
like
1:03:42
that,
1:03:43
then
1:03:43
it's
1:03:43
like
1:03:43
a
1:03:44
brilliant
1:03:44
health
1:03:44
hack.
1:03:45
Okay,
1:03:45
that's
1:03:45
good.
1:03:45
So
1:03:45
not
1:03:46
oats
1:03:46
alone.
1:03:47
No.
1:03:47
Okay.
1:03:47
Okay.
1:03:49
Protein
1:03:49
powders
1:03:50
marketed
1:03:50
to
1:03:51
women
1:03:51
in
1:03:51
pink
1:03:52
packaging.
1:03:52
Ooh,
1:03:54
okay.
1:03:56
Could
1:03:56
be
1:03:56
a
1:03:56
health
1:03:56
hack.
1:03:57
Okay.
1:03:57
It
1:03:57
depends.
1:03:57
You
1:03:58
would
1:03:58
look
1:03:58
at.
1:03:58
Okay.
1:03:59
How
1:03:59
many
1:03:59
ingredients
1:03:59
are
1:03:59
there?
1:04:00
Are
1:04:00
there
1:04:00
artificial
1:04:01
sweeteners
1:04:01
in
1:04:01
it?
1:04:02
Things
1:04:02
like
1:04:02
that.
1:04:03
But
1:04:03
it's
1:04:04
probably
1:04:04
a
1:04:04
health
1:04:04
hack.
1:04:05
Okay.
1:04:05
Probably
1:04:06
health
1:04:06
hack.
1:04:06
Okay.
1:04:07
Eating
1:04:07
carbs
1:04:07
after
1:04:08
7pm
1:04:10
Hot
1:04:10
flash.
1:04:11
Okay.
1:04:11
Yeah.
1:04:12
So
1:04:12
we
1:04:12
should
1:04:12
just
1:04:12
try
1:04:12
to
1:04:13
eliminate
1:04:13
that
1:04:13
after
1:04:13
seven.
1:04:14
Yeah,
1:04:14
I
1:04:14
would.
1:04:15
Just
1:04:15
not
1:04:15
even
1:04:15
just
1:04:15
carbs,
1:04:16
but
1:04:16
just
1:04:16
all
1:04:17
you
1:04:17
just
1:04:17
try
1:04:17
to
1:04:18
stop
1:04:18
eating.
1:04:18
Okay.
1:04:19
Would
1:04:20
that
1:04:20
be
1:04:20
a
1:04:20
good
1:04:20
marker?
1:04:21
7:00pm
1:04:21
yeah.
1:04:22
Okay.
1:04:22
Yeah.
1:04:22
Like
1:04:22
kitchen
1:04:23
closed.
1:04:23
Yes.
1:04:24
7:00Pm
1:04:24
Lights
1:04:25
are
1:04:25
on.
1:04:25
Kitchen's
1:04:26
closed.
1:04:26
Do
1:04:27
not
1:04:27
enter.
1:04:28
Totally.
1:04:28
Yeah.
1:04:29
No
1:04:29
more
1:04:29
snacking.
1:04:30
It's
1:04:30
done.
1:04:33
Okay.
1:04:33
Celery
1:04:34
juice
1:04:34
detoxes.
1:04:35
Oh,
1:04:36
I
1:04:36
went
1:04:36
through
1:04:36
this
1:04:37
stage.
1:04:38
Did
1:04:38
you
1:04:38
go
1:04:38
through
1:04:38
it?
1:04:38
Yeah,
1:04:39
I
1:04:39
did
1:04:39
it.
1:04:39
Yes.
1:04:39
I
1:04:39
remember.
1:04:40
I
1:04:40
don't
1:04:40
know
1:04:40
what
1:04:40
year
1:04:40
that
1:04:41
was.
1:04:41
But
1:04:41
I
1:04:41
did
1:04:41
it
1:04:42
a
1:04:42
few
1:04:42
years
1:04:42
ago.
1:04:42
It
1:04:42
felt
1:04:43
great.
1:04:43
Honestly,
1:04:43
it
1:04:44
felt
1:04:44
great.
1:04:44
I
1:04:44
don't
1:04:44
do
1:04:45
it
1:04:45
anymore
1:04:45
just
1:04:45
because
1:04:45
I
1:04:45
hate
1:04:46
cleaning
1:04:46
the
1:04:46
blender,
1:04:47
the
1:04:47
juicer,
1:04:48
but
1:04:50
I
1:04:50
like
1:04:50
it.
1:04:50
I
1:04:50
mean,
1:04:51
any
1:04:51
kind
1:04:51
of
1:04:51
more
1:04:51
vegetables
1:04:52
that
1:04:52
you
1:04:52
can
1:04:52
get,
1:04:53
great.
1:04:53
Like,
1:04:53
it's.
1:04:54
It's
1:04:54
not
1:04:54
gonna.
1:04:55
Definitely
1:04:55
not
1:04:55
gonna
1:04:55
harm
1:04:56
you.
1:04:56
But,
1:04:56
yeah,
1:04:57
cleaning
1:04:57
that
1:04:57
thing
1:04:58
is.
1:04:58
Cleaning
1:04:58
it
1:04:59
is
1:04:59
a
1:04:59
workout.
1:04:59
So
1:05:00
health
1:05:00
hack.
1:05:03
You
1:05:03
get
1:05:03
a
1:05:03
little
1:05:03
of
1:05:04
both.
1:05:04
You
1:05:04
know,
1:05:06
bone
1:05:06
broth
1:05:07
as
1:05:07
a
1:05:07
daily
1:05:08
ritual.
1:05:08
Oh,
1:05:09
yeah.
1:05:09
Bone
1:05:09
broth
1:05:10
is
1:05:10
great.
1:05:10
You
1:05:11
know,
1:05:11
this
1:05:11
is
1:05:11
so
1:05:11
good
1:05:12
for
1:05:12
your
1:05:12
gut
1:05:12
health.
1:05:12
It's
1:05:13
so
1:05:13
good
1:05:13
for.
1:05:15
It's
1:05:16
got
1:05:16
good
1:05:16
amount
1:05:17
of
1:05:17
protein.
1:05:17
It's
1:05:18
got.
1:05:18
It's.
1:05:18
It
1:05:19
is
1:05:19
very
1:05:19
good.
1:05:19
I
1:05:19
like
1:05:19
it.
1:05:19
It's
1:05:20
a
1:05:20
health
1:05:20
hack.
1:05:20
Is
1:05:20
it
1:05:21
good
1:05:21
to
1:05:21
start
1:05:21
your
1:05:21
day
1:05:21
with
1:05:22
it,
1:05:22
like,
1:05:22
kind
1:05:22
of
1:05:23
before?
1:05:23
Okay,
1:05:23
you
1:05:24
can.
1:05:24
For
1:05:24
sure.
1:05:24
Okay.
1:05:24
So
1:05:25
that's
1:05:25
a
1:05:25
good
1:05:25
way
1:05:25
to
1:05:25
kind
1:05:25
of
1:05:26
start
1:05:26
the
1:05:26
day
1:05:26
and
1:05:27
then
1:05:27
perhaps
1:05:27
work
1:05:27
out
1:05:28
after
1:05:28
that?
1:05:28
Yeah,
1:05:29
absolutely.
1:05:29
Yeah.
1:05:30
You
1:05:30
could.
1:05:30
I'd
1:05:30
probably
1:05:30
add
1:05:31
slightly,
1:05:31
like,
1:05:32
a
1:05:32
little
1:05:32
bit
1:05:32
more
1:05:32
protein,
1:05:32
but.
1:05:33
Yes.
1:05:33
But
1:05:33
it
1:05:34
is
1:05:34
a
1:05:34
good
1:05:34
way
1:05:34
to
1:05:34
start
1:05:34
the
1:05:35
day,
1:05:35
for
1:05:35
sure.
1:05:35
If
1:05:36
you
1:05:36
like
1:05:36
to
1:05:36
start
1:05:36
the
1:05:36
day
1:05:36
in
1:05:37
a
1:05:37
savory
1:05:37
way,
1:05:38
that's
1:05:38
a
1:05:38
good.
1:05:38
Way
1:05:38
to
1:05:38
do
1:05:38
it.
1:05:39
Okay,
1:05:39
what
1:05:40
is
1:05:40
one
1:05:40
underrated
1:05:41
nutrition
1:05:41
move
1:05:42
that
1:05:42
deserves
1:05:42
a
1:05:43
comeback?
1:05:46
Underrated
1:05:46
nutrition
1:05:47
move
1:05:48
that
1:05:48
deserves
1:05:48
a
1:05:49
comeback.
1:05:51
Yeah.
1:05:51
Two
1:05:51
flat.
1:05:52
Two
1:05:52
tablespoons
1:05:53
of
1:05:53
flaxseed
1:05:53
a
1:05:53
day.
1:05:53
Okay.
1:05:54
Yeah.
1:05:54
So
1:05:55
that
1:05:55
should
1:05:55
be
1:05:55
going
1:05:55
in.
1:05:55
Non
1:05:56
negotiable.
1:05:56
Okay.
1:05:56
Non
1:05:57
negotiable.
1:05:57
Must
1:05:58
do.
1:05:58
Yeah.
1:05:59
Oh,
1:05:59
my
1:05:59
gosh,
1:05:59
Jessica,
1:06:00
you
1:06:01
are
1:06:01
amazing.
1:06:02
I
1:06:02
feel
1:06:02
like
1:06:03
I
1:06:03
have
1:06:03
learned
1:06:04
so
1:06:04
much
1:06:04
and
1:06:05
just.
1:06:06
I
1:06:06
mean,
1:06:06
you
1:06:06
are
1:06:06
living
1:06:07
it.
1:06:07
So
1:06:07
I.
1:06:07
I
1:06:08
mean,
1:06:08
I
1:06:08
thank
1:06:08
you
1:06:08
so
1:06:09
much
1:06:09
for
1:06:09
coming
1:06:09
on
1:06:09
and
1:06:10
thank
1:06:10
you
1:06:10
for
1:06:10
having
1:06:10
me
1:06:10
chatting
1:06:11
with
1:06:11
me
1:06:11
today.
1:06:11
Where
1:06:12
can
1:06:12
everybody
1:06:12
find
1:06:13
you?
1:06:13
Tell
1:06:13
them.
1:06:13
Yeah,
1:06:14
so
1:06:14
I'm.
1:06:14
What,
1:06:14
the
1:06:14
menopause
1:06:16
on
1:06:16
Instagram?
1:06:17
That's
1:06:17
my
1:06:17
only
1:06:18
platform,
1:06:18
but
1:06:18
yeah,
1:06:18
come
1:06:19
follow
1:06:19
me
1:06:19
at
1:06:19
what
1:06:19
the
1:06:19
menopause
1:06:20
and
1:06:21
let's
1:06:21
hang
1:06:21
out.
1:06:21
Yes.
1:06:22
Oh,
1:06:22
my
1:06:22
God,
1:06:23
you
1:06:23
guys
1:06:23
will
1:06:23
get
1:06:23
the
1:06:23
best
1:06:24
nutritional
1:06:25
workout.
1:06:26
Just
1:06:26
life
1:06:27
advice.
1:06:27
I
1:06:27
mean,
1:06:27
because
1:06:28
this
1:06:28
really
1:06:28
is
1:06:28
our.
1:06:29
These
1:06:29
are
1:06:29
our
1:06:29
lives
1:06:29
that
1:06:30
we're.
1:06:30
Absolutely.
1:06:31
It's
1:06:31
our
1:06:31
little
1:06:31
safe
1:06:32
haven
1:06:32
on
1:06:32
the
1:06:32
Internet.
1:06:33
You
1:06:33
can
1:06:33
come
1:06:33
and
1:06:34
we
1:06:34
can
1:06:34
laugh
1:06:34
and
1:06:35
we
1:06:35
can
1:06:35
hang
1:06:35
and
1:06:35
we
1:06:35
can.
1:06:36
Yeah,
1:06:36
it's
1:06:37
good.
1:06:37
Oh,
1:06:37
we
1:06:37
love
1:06:38
all
1:06:38
of
1:06:38
it.
1:06:38
Oh,
1:06:39
thank
1:06:39
you
1:06:39
so
1:06:39
much,
1:06:40
Jessica.
1:06:40
You'll
1:06:41
have
1:06:41
to
1:06:41
come
1:06:41
back
1:06:42
next
1:06:42
time
1:06:42
you're
1:06:42
in
1:06:42
la.
1:06:43
I
1:06:43
would
1:06:43
love
1:06:43
to.
1:06:44
That's
1:06:44
wonderful.
1:06:45
Thank
1:06:45
you,
1:06:45
thank
1:06:46
you,
1:06:46
thank
1:06:46
you.
1:06:47
Yay.
1:06:48
If
1:06:49
you've
1:06:49
been
1:06:49
cutting
1:06:49
carbs,
1:06:50
counting
1:06:50
calories,
1:06:51
and
1:06:51
wondering
1:06:52
why
1:06:52
you
1:06:52
still
1:06:53
feel
1:06:53
like
1:06:53
crap,
1:06:54
Jessica
1:06:55
just
1:06:55
dropped
1:06:55
the
1:06:56
nutrition
1:06:56
truth
1:06:56
bomb
1:06:57
you've
1:06:57
been
1:06:57
waiting
1:06:57
for.
1:06:58
Midlife
1:06:59
isn't
1:06:59
about
1:06:59
restriction,
1:07:00
it's
1:07:01
about
1:07:01
recalibration.
1:07:02
And
1:07:03
your
1:07:03
body
1:07:03
deserves
1:07:04
more
1:07:04
support,
1:07:04
not
1:07:05
more
1:07:05
shame.
1:07:06
So
1:07:06
be
1:07:06
sure
1:07:07
to
1:07:07
follow
1:07:07
the
1:07:07
Iconic
1:07:08
Midlife
1:07:08
wherever
1:07:09
you
1:07:09
get
1:07:09
your
1:07:09
podcast
1:07:10
and
1:07:10
head
1:07:11
over
1:07:11
to
1:07:11
YouTube
1:07:11
tomorrow
1:07:12
to
1:07:12
catch
1:07:12
the
1:07:12
full
1:07:13
video
1:07:13
episode.
1:07:14
Don't
1:07:14
forget
1:07:15
to
1:07:15
follow
1:07:15
heconicmedlife
1:07:17
and
1:07:17
me
1:07:17
redcarpetroxy
1:07:19
for
1:07:19
all
1:07:19
the
1:07:19
behind
1:07:20
the
1:07:20
scenes
1:07:20
expert
1:07:21
insights
1:07:21
and
1:07:22
iconic
1:07:22
midlife
1:07:23
energy.
1:07:23
And
1:07:24
don't
1:07:24
forget
1:07:24
to
1:07:24
rate
1:07:24
and
1:07:25
subscribe
1:07:25
the
1:07:25
Iconic
1:07:26
Midlife
1:07:26
on
1:07:27
your
1:07:27
favorite
1:07:27
podcast
1:07:28
app.
1:07:28
Until
1:07:29
next
1:07:29
time,
1:07:29
Eat
1:07:30
smart,
1:07:30
trust
1:07:31
your
1:07:31
guts
1:07:31
and
1:07:32
keep
1:07:32
it
1:07:32
iconic.