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13 (Easy) Ways to Regulate Your Nervous System to Optimize Your Fertility · Nourished Fertility

0:00
Welcome back to the Nourishing Women Podcast, your go-to podcast to get
0:03
your peer back and get pregnant.
0:04
I'm Victoria Myers, your podcast host, peer recovery specialist,
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fertility, dietician, and owner.
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The virtual coaching practice nourish my nutrition where we work
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together to restore your fertility.
0:17
Now, today we're gonna have such a fun conversation on 13 easy ways
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to regulate your nervous system, and what that has to do with.
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Your fertility first though.
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Before we talk about that, I wanna let you know something that is so exciting
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With that shared, let's get to today's episode.
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So like I said, we're talking about 13 easy ways to regulate your
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nervous system, and I think first and foremost, let's just start with like
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what exactly is the nervous system?
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Because if you've been in the wellness or the holistic space or
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the fertility space for some time.
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You have certainly heard nervous system regulation come up.
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There are multiple types of nervous systems in your body, but when
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we're referencing nervous system regulation, what we're talking about
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is the autonomic nervous system.
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Now, this nervous system is what?
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Controls so much of the systems in our body, and it's unconsciously controlling
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these bodily functions and systems like your breathing, your heartbeat,
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digestion, metabolism, and even plays a role in hormones, which we're gonna
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get into in today's conversation.
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So when it comes to the autonomic nervous system, it controls the
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two types of modes of basically activation of our nervous system.
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That, again, we often think of when we think of the term nervous system,
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and that's your parasympathetic.
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Or your rest and digest and your sympathetic or your
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fight or flight response.
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These two modes are modes, and I'm gonna put a graphic here so that
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you can kind of visualize this.
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You wanna think of it like a balancing act.
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You wanna be appropriately responding between rest and
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digest and fight or flight.
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Consistently regularly throughout the day when appropriate.
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And of course, we wanna be in rest and digest the majority of the time.
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And what you'll hear me say a lot in this episode is my people
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tend to really struggle to ever be in rest and digest mode.
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They're stuck in fight or flight for many different reasons, which,
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we'll, we'll talk about kind of ways to get out of that today.
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Um, but we also do wanna be able to move into fight or flight when appropriate too.
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We don't wanna get stuck in freeze mode, which happens after chronic
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burnout when the adrenal glands have produced so much cortisol that
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they simply cannot keep up anymore.
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And you now have such a low state of cortisol that you're
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now stuck in freeze mode
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again, it's a teetering act between the two.
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So when we think of nervous system.
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You really wanna think of safety.
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We need to help our bodies feel safe enough to turn back on the ovulation
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switch between your brain and your ovaries so that you can create healthy hormones
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and allow your body to not only cycle and ovulate again, but of course get and
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stay pregnant and your nervous system.
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It is such a vital part of helping your body to feel safe again.
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And I think first and foremost, we just need to kind of acknowledge.
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The elephant in the room of why you struggle with nervous system dysregulation
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or dysfunction, and that's because of the way that you live your life.
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And I'm saying that with so much love and compassion because I
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was you like, I get you because I have been in your shoes before.
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Perfectionist.
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Type a overachieving, high stress.
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You live on the go 24 7.
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You live according to your to-do list, don't you?
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You have a very hard time with not being productive.
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You can feel really guilty if you're not productive.
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You cope with your anxiety by doing more.
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You use exercise to cope with your emotions.
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You don't know what's.
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To do with stillness.
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You find yourself even fidgeting when you're trying to be still or
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relaxed and watch TV people pleasing, perfectionist, and they're all a part
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of how you have identified yourself.
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But part of the work of healing your fertility is recognizing that
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parts of that may be serving you.
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And we can use that to our benefit, but other parts of
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that are no longer serving you.
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And we really need to let go and to allow for nervous system regulation and safety
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in the body, trust in yourself, and really allow for stillness and pause and.
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Taking moments throughout the day, which you're gonna hear
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me say a lot today, and listen.
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I know that wired and tired feeling is really hard to escape.
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It's kind of this like how you've done life your entire life.
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I do wanna say here, I don't think it's your.
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I think it's just the way that we have adapted specifically as
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women in a world that applauds hustle and ignoring our bodies.
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But it is something we are going to have to address as we are working
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to get your hormones back online and to restore your fertility.
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Okay, and as speaking as someone who's been in your shoes before, this type of
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way of living with more nervous system and regulation, I am going to give you
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today 13 very easy ways to regulate your nervous system more on a daily basis.
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I promise it will make you feel better in your body.
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It'll make you feel stronger, more energized.
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It'll make you feel safer and feel trust in your body.
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The act of trying to conceive, you know, the intimacy component of getting pregnant
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will fulfill so much easier for you, and you will also be more productive.
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I promise you.
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When you can actually allow for regulation of your nervous system throughout
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your day, you can actually do so much more in the time that you are on.
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So let's get into it.
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We're now gonna go through these 13 easy ways to regulate your nervous
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system so that your body can know, it can move appropriately, again, between
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sympathetic and and parasympathetic, or that fight and flight and rest and digest.
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So, number one, the first thing we wanna prioritize is.
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Time outside an appropriate sun and light exposure for circadian rhythm.
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Now next episode on our podcast, we're gonna have expert Jillian Greaves on the
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podcast to discuss everything you need to know about circadian rhythm, so that if
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this is a new topic for you, get excited knowing that we're gonna dive deep into
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the conversation in two weeks time.
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But for now, what I want you to know is that we all have a 24 hour
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clock in our bodies, and it is.
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Affected by light exposure.
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Our cells have sensors that tell them when it's a good time for processes,
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including hormone release, think your sex hormones, your stress hormones, your
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thyroid, your melatonin, and it's all told to your body via light exposure.
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So what we wanna do as.
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Best as possible.
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Something Jillian says in the episode, and I'll just reference here 'cause
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it's so good, is tools not rules.
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So we want to use these tools of sun exposure as best as we can,
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and of course not beat ourselves up when we can't do it perfectly.
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But the idea with circadian rhythm support is to mimic the sun.
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When this, when you wake up in the morning, and if the sun is down, we
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want to block blue light exposure.
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Blue light specifically tells your body it's afternoon, and that can be
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very dysregulating to your circadian rhythm, therefore, dysregulating to
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your nervous system if you wake up.
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You know, four or 5:00 AM and you're immediately have all this artificial light
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at you through your phone, through tv, through, uh, the lights in your house.
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So we wanna keep things dark when it's dark outside in the early
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mornings and in the evenings.
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And then once the sun rises, we wanna get morning sun exposure as best as
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we can, even two to three minutes.
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Counts personally, I eat my breakfast outside now and it makes a very easy
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way just to get some downtime, to give myself rest and pause to eat, but
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also to get that morning sun exposure.
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And then we also wanna get afternoon sun exposure if possible.
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My favorite way personally to do this is to go for an afternoon
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walk after lunchtime or around the time of the day when I'm like
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desperately needing a break from work.
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So again, we wanna mimic the sun.
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If the sun is down when you wake up and in the evening, we wanna
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do that in our household as well.
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And then we wanna get morning sun exposure, afternoon
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exposure, um, to the sun.
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And when we can.
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And to add to that, what do we do if the sun is down, you know, in the morning or
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evening when we are awake, we just want to block blue light as much as possible.
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So that might be wearing those amber colored blue light blocking glasses.
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I just got like a $10 pair off of Amazon.
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That'd be putting red light bulbs in your house where appropriate.
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We just added that in.
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That's like one of the things I did after talking with Jillian on the podcast.
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They're downstairs in the lamps in our living room, as well
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as upstairs in our bedrooms.
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Not everywhere in the house, but just the places that like we're
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really hanging out the most.
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Um, and also salt rock lamps would be a great thing to do.
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Maybe candles to set, you know, a fun mood.
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And yes, it did take a second to get used to the red light bulbs.
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I'll be perfectly honest, but it's honestly.
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Super vibey and I'm, I'm totally enjoying it.
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Now it's just a little bit darker and you just have to get used to that.
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But again, you will notice a difference.
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One of the things I've noticed the most, especially from more morning sun
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exposure, is how good I sleep at night.
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It has made that big of a difference.
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Again, number one, what we're gonna first do to regulate our nervous
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system is circadian rhythm support.
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Okay?
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Up next, number two, no noise.
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Naked walks, walking is okay to do in period recovery.
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This is probably the main thing.
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I have my clients.
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To about 30 to 60 minutes a day, or no more than 10,000 steps a day
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is appropriate in period recovery.
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And especially when we're doing slow intentional walks, this can really help
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you mentally, but also physically to metabolize your stress levels and kind
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of like discharge that stress energy.
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Um, I love specifically no noise naked walks, because naked implies like
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that you're not wearing sunglasses.
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And again, that helps with the appropriate sun exposure that we wanna get.
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But the no noise I think is.
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So helpful because think about your day each day.
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How much time do we spend listening to podcasts, listening to music, uh, you
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know, watching tv, getting social media, like listening to things on social media,
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like we are just constantly inundated with so much information and so much noise.
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Just time outside with listening to nothing.
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Maybe spending some time with your thoughts.
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It can be transformational, I promise you, and again, I personally do this walk
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most in the afternoons when I'm kind of at that point in the workday where I'm like,
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oh my God, I've done a million things.
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My mind is spinning.
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I just need 20 minutes just to like not think about anything
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and not have any noise, nothing.
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It's so enjoyable.
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I cannot wait for you to start doing that.
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Okay, so, so far we've talked about circ rhythm support, no noise, naked Walks.
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Number three, reduce multitasking and take time in between each task.
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Now this one, I know it seems so basic, but that's the thing
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with nervous system regulation.
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Oftentimes the most basic, mundane task are both the things that
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we avoid, but they're the most.
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Beneficial.
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I want you to become more aware of how often you are so stressed when you're
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multitasking and you get in that like frazzled state, you know what I mean?
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Where you're just like, I gotta do this and this.
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And honestly, we know multitasking is super unproductive, but
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more specifically we know it's.
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Very dysregulating to our nervous systems.
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And trust me as a mom of two, I get that this isn't like a hundred percent
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avoidable, but as best as we can, try to just do one task at a time,
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and even orienting between each task,
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Spending one to two minutes, noticing your surroundings, letting yourself mentally
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prepare for the next task, again, without all these multitasking thoughts in your
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head will be so incredibly helpful.
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So number three again, is reduce multitasking and take time
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orienting in between each task.
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Number four is deep breathing.
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Again, another powerful, natural, helpful, free tool that we can all
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do, but we all tend to, um, not prioritize it in our day-to-day lives.
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Like I, again, in similar way that I want you to bring awareness to
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how often you multitask and kind of get in that frazzled, anxious state.
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How often are you doing very shallow chest breathing on a day-to-day basis?
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Instead, we really wanna focus on deep.
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Belly breaths and giving yourself periodic times throughout the day
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where you are just simply sitting and breathing and allowing for
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really deep breaths to happen.
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This is especially so incredibly helpful not only in regulating your nervous
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system, but boost boosting oxygen flow, recentering your mind and body.
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And improves vagal tone, which further supports your body's ability to get
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into rest and digest when appropriate.
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And even more deep breathing is going to help to lower cortisol.
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My favorite place to put deep breathing into my day is before meals.
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So just taking a couple minutes before I start eating to really
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do some deep belly breaths.
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Just get centered, grounded to regulate myself, get myself actively
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in rest and digest before eating.
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When I talk about deep breathing with clients, my two favorite forms
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recommend if they're looking for specific types of breathing, because
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if you're new to deep breathing, that can be really helpful to have.
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Kinda like a way that you go about doing the deep breathing is that box
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breathing and alternate breathing.
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Box breathing is inhaling for the count of five, holding for the count
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of five, exhaling for the count of five, and then holding for five.
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You can kind of see the box method of it, and then alternate nostril breathing is.
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Holding your kn your nose like this.
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If you're watching this on YouTube, this will make a lot more sense, but you're
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gonna inhale, hold in, then exhale.
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And those can be two easy ways to get started with deep breathing.
14:35
Let's clear something up right here, right now.
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You were not broken, you were not behind, and you were not the exception.
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Number one reason I see women stuck without ovulation periods
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the root cause of what is causing their missing or irregular period.
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When we test for it and we give your body everything that's
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1st, or until all spots are filled.
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Now let's get back to today's episode.
15:24
Okay, up next in our 13 easy ways that we are going to regulate
15:28
our nervous system is tapping.
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Tapping, also known as, uh, emotional freedom technique is a way of healing
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that basically combines gentle tapping.
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Specific meridian points in the body is actually the same points that you
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would use for acupuncture or acupressure and speaking out loud emotional or
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physical challenges you're facing.
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And the idea is that basically unresolved emotions or stressors can
15:50
disrupt the body's energy system, therefore affecting your nervous system.
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If you're new to this idea of like your emotions get.
15:58
Can get stuck in your tissues.
15:59
You definitely need to read the book.
16:01
The body keeps the score.
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There's tons of research to support this, I promise.
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It is not woowoo.
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It is real.
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And what you do when you are tapping is you are stating
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something that you are facing.
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Even though I feel terrified to eat more.
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I know my body needs fuel.
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I deeply and completely love and accept myself as an example.
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There's so much information about tapping on the internet that you can
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read more about if you wanna learn more.
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And again, the book The Body Keeps the Score is a great way to learn
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more about how stress and unresolved trauma can affect how we physically
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feel in our bodies and the pain and the disorders and the diseases we develop.
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Okay, number six, time blocks without your phone.
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Again, this seems basic, but how often do we avoid these most basic habits
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that can truly help you feel better and regulate your nervous system?
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Our phones are a constant dopamine hip.
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While this can feel good, it's obviously not regulating to our nervous systems.
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And obviously it goes without saying that like it's impossible
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to be without our phone.
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In today's world, the, the goal wouldn't be to like be a phoneless
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person, but just taking breaks.
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Personally for myself, I have a rule with myself that I don't get on my phone.
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We.
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Four 8:00 AM or after 8:00 PM so that we have 12 hours without it.
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And then also what I'll do is I will put my phone on do Not disturb periodically
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throughout the workday when I'm in deep concentration tasks where I want like
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one to two hours of no distractions at all, I'm trying to concentrate on a very
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specific task, and that also helps just to kind of give myself rules with my
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phone of basically when I can check it.
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Okay, up next.
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Number seven is therapy.
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You know how to put it in there somewhere.
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If you're a client of mine, you know how big of an advocate I am for therapy
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and I started going consistently to therapy about two and a half years.
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I started at like 37 weeks pregnant with Anna because of something that
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happened in our personal lives and.
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I have stayed with it monthly, go once a month, ever since, and it truly, I mean,
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this has changed my life completely.
18:09
Personally for me, I think it's helped the most with nervous system capacities,
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like my stress resiliency, meaning that I don't get in a state of panic
18:15
or overwhelm as quickly as I once did, and also helped me to have the
18:20
ability to sit and be with my internal sensations and kind of noticing like.
18:23
When my hands tingle or my chest feels heavy, or my stomach
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feels like angst, what does that mean and what does that mean?
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I need time to like be with myself and learn what is my body trying to tell me.
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I personally, I'm, I'm sure this is true for so many of us, but personally had so
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many emotions that were never ever dealt with and we're really low key affecting
18:43
every decision I made in my life.
18:44
I'm so grateful.
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I confronted my fear of going to therapy and just started freaking
18:48
going because now I can see so.
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So clearly how a lot of things that happened in my past and kind of how I
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dealt with, you know, past experiences was showing up in my present day-to-day
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life and affecting my future.
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Therapy for me is just a non-negotiable for health, for nervous system
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regulation, for coming back to myself and realizing how I really
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wanna act and respond in situations.
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Again, that stress resiliency of like.
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Like, that's actually my, like 10-year-old self acting out there.
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Like me as the adult, I know how to handle this.
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I can trust myself, I've got my back.
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Um, for myself, I just kind of view it as it's this non-negotiable in my life.
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If I wanna be the person I wanna be for my business, for being a mom,
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for being a wife, for being a friend.
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It is a non-negotiable for being my best self.
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I don't usually look forward to it, but I always, always, always
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feel so much better afterwards.
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Personally, my therapist uses Internal Family Systems IFS, and I love it and
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it's been so incredibly helpful for me.
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Okay.
19:48
Number eight, to get back to things that we can all do on a daily
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basis that are mostly free, is eat first thing in the morning.
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Eating first thing in the morning is one of the most powerful yet underrated
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ways to regulate your nervous system.
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It helps to lower cortisol, your body's main stress hormone, um,
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which is naturally the highest when we wake up in the morning.
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And also helps to, uh, balance our blood sugar levels and again, tells
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your body that it's safe, that there's food, and that your nervous system
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can be in the rest and digest mode.
20:16
If we start our mornings off instead with.
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Know your cortisol is already the highest in the morning, but then
20:21
you're drinking a black coffee and you're going for a HIIT workout and
20:24
you're fasting for as long as possible.
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Can you see how stress activating that could be to your body and how
20:29
much you would be in fight or fight?
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Instead, we really wanna start the day off, calm and grounded eating
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breakfast within 30 60 minutes of waking.
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And if you are someone who drinks coffee before breakfast, I feel you.
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I struggle with this too.
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This is still an area where I need to improve, but I have not yet done it.
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So the way I kind of go about that then is I just make sure I put some type
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of fat or protein source in my coffee
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Just so that it doesn't exacerbate my cortisol levels even more so whether
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that's collagen, whole milk half and half.
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Um, right now I've been doing a lot of coconut, like full
20:59
fat coconut in my coffee.
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So just something that helps just to stabilize the blood sugars, lower
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the cortisol, because I love my coffee and I'm not yet ready to not
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have the ever single bone waking.
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Okay.
21:10
Number nine, um, is eating consistently throughout the day.
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Yes.
21:15
This regulates your nervous system so much.
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It also supports your circadian rhythm.
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Again, in two weeks time, when we'll do that episode, you'll learn that
21:23
sleep eating consistently and sun exposure are the three ways that we
21:27
can support our circadian rhythm.
21:29
And mainly what eating consistently throughout the day does is that
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it tells your body it's safe.
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One of the ways it does that is through following your impulses.
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This is actually a good thing.
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And when we follow our impulses, like the need to go to the bathroom or the need to
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eat, that tells your body that it's safe.
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Number 10, in easy ways, we can regulate our nervous system.
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Is eating enough, you know, I had to include this one in here.
21:52
Eating enough, not just eating healthy is the foundation.
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Of hormone healing and fertility.
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When you chronically undereat your body just doesn't feel only hungry.
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It feels unsafe.
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One of the key hormones impacted by this is leptin, which is produced by
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body fat and signals to your brain that you're well fed and have enough energy
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on board for non-essential functions like your hormones and reproduction.
22:16
But when leptin levels are low, your hypothalamus is the message that
22:19
food is scarce and it downshifts everything, including your metabolism.
22:25
Puts your body into fight or fight nervous system, it depletes nutrients.
22:29
It affects your functioning of your hormones and the ability
22:33
for your body to create hormones, therefore ovulation, period.
22:35
And of course, for you personally, that's what's causing your infertility right now.
22:40
But when you consistently eat enough, especially carbs and fat, this raises
22:44
leptin levels, sending a powerful signal to your brain that it's safe to
22:48
ovulate, cycle, get, and stay pregnant.
22:50
And of course, in context to today's conversation, relax and get into
22:54
rest and digest mode., So obviously food just makes a huge difference
22:58
and never underestimate the power.
23:00
Of eating enough and eating consistently and eating first thing upon waking and
23:04
helping you to get your period back, get and stay pregnant, and just live
23:08
a life where your nervous system is regulated consistently on a daily basis.
23:13
Okay, number 11 and 13, easy ways to regulate your nervous system is
23:17
exercise, but not just for you right now.
23:20
High intensity during fertility times.
23:22
I would even argue for anyone who's actively trying to get pregnant, even
23:25
if they don't have pure loss, hypoth mania, or hypothalmic dysfunction.
23:30
I think gentle, restorative or moderate.
23:33
Forms of exercise are best for fertility.
23:36
So that may mean yoga, Pilates bar.
23:39
Maybe you are strength training, but you are taking it a little bit
23:42
slower and easier in between sets and avoiding doing circuit style
23:46
workouts in between your sets.
23:48
Um, a lot of walking, as we've already referenced, is so incredibly
23:51
helpful to your nervous system.
23:52
And then just make sure with exercise, yes it is regulating to
23:56
our nervous system when it's done in an appropriate matter, but make sure
23:59
we wanna take plenty of rest days.
24:01
I'm talking two, if not three, to make sure that you are getting
24:05
the needs of rest and safety for period recovery specifically.
24:09
Okay, up next.
24:10
Number 12 is test your minerals and replenish mineral stores.
24:14
We do this through a hair tissue mineral analysis or an HTMA.
24:18
And the first thing that you see whenever you see an HMA
24:20
test is your metabolic type.
24:22
This addresses the state of your nervous system dominance.
24:25
Are you slow or fast?
24:26
Meaning are you in the rest and digest or potentially even freeze depending on
24:30
where you are slow, 1, 2, 3, or four.
24:32
And then are you in fast or fight or flight?
24:35
And again, there's.
24:36
Fast 1, 2, 3, and four.
24:38
So it allows your body to see kind of what nervous system dominance
24:41
it's in so we can actually test for, for nervous system functioning.
24:46
We actually do this in a few different ways.
24:47
I'll get to that here in a second.
24:48
Right now we're just referencing minerals.
24:50
Um, but again, it allows your body to see what state your body
24:53
prefers and allows us to make appropriate mineral recommendations
24:58
This is calculated specifically by looking at your calcium and
25:01
phosphorus ratios, and I'm just gonna leave it at that and let our HMA
25:05
functional lab expert at the practice.
25:06
Rachel, take it from there.
25:08
She's gonna come on the show in December and give us all the
25:11
details about HMA, including this.
25:13
Okay, up next, the 13 easy way that we're going to support regulating our
25:18
nervous system is to get support to reduce food, guilt, and body anxiety.
25:22
For my people.
25:24
This is so much of the dysfunctioning of your nervous system.
25:27
I mean, I really want you to think about how much day-to-day stress you have as a
25:32
result of the constant thinking in your head of, did I just eat too many calories?
25:37
What if I can't exercise all this off?
25:39
I'm scared I'm gonna gain weight.
25:41
Combining this with your constant worry over peer loss and why it's
25:43
happening, how to fix it, and when am I gonna get pregnant?
25:46
Like it's a no wonder you feel dysregulated.
25:49
Our 1 0 1 program focuses on testing expert lab analysis, custom protocols
25:54
for fertility, nutrition, and supplement.
25:56
Patient support, but if you've watched your training, you know that we focus
26:00
on food and body image coaching just as much because for our people, this
26:03
is such a huge component of why your nervous system feels so dysregulated.
26:08
And this has to be part of your customized plan to get your peer
26:12
back and get pregnant because it is a huge part of your day.
26:15
Lead stressor, therefore affecting your nervous system that affects your
26:19
hormone production and fertility.
26:21
Again, if your body doesn't feel safe, it's gonna be very
26:24
difficult to get pregnant.
26:25
Okay.
26:26
I know we've already done 13, but I wanted to include one bonus, one which is test.
26:30
And don't guess, since so much of your daily stress and overwhelm
26:33
is because of your concerns over.
26:36
What's going on in your body, how to get your ovulation back, how to get
26:39
your peer back, how to get pregnant.
26:40
This is gonna be so helpful for you because I know you are
26:42
a data driven kind of person.
26:44
Like you wanna see what's going on in your body.
26:46
Imagine how stress relieving that would be to know, oh, this is
26:49
exactly what's going on in my body.
26:50
I know my metabolism type.
26:52
I know my nervous system dominance.
26:54
I know what key minerals are being lost due to the high stress I know.
26:58
What's going on with my cortisol patterns?
27:00
That's something that we test for in our practice.
27:02
So we assess nervous system function, not only through an H, TM A, but
27:06
also through a stress profile test.
27:08
We also assess adrenal and thyroid function and hormones because again,
27:11
depleted hormones are gonna be a result of a dysfunctioning nervous system too.
27:15
And we put all of this into a customized plan so that we know exactly what
27:20
to do to not only get your period back, but to restore fertility.
27:24
Regulate your nervous system and allow your body to feel safe
27:27
enough to get and stay pregnant.
27:29
So I just wanted to include that because it's not like you have to just kind of
27:32
like wildly guess and DIY, what to do about a dysregulated nervous system.
27:37
If you're someone listening to this episode and like, dang, I don't do
27:40
any of these things, or I know for sure that I'm just in a constant
27:43
state of nervousness and dysfunction.
27:45
Let's not just guess at that.
27:47
Let's test for it and make appropriate recommendations and
27:50
protocols based off of what we find.
27:52
If that sounds like something that you are interested in learning more
27:55
about, one of the ways that we can do that is through our Fertility Clarity
27:59
package, where we offer root cause investigation through comprehensive
28:03
labs and a hair tissue mineral analysis.
28:05
And you can even add on a stress profile test to your fertility
28:08
clarity package, and then we will create a custom roadmap for you.
28:12
Based off of exactly what we find.
28:14
As I announced in the very beginning of this episode, starting next
28:17
Monday, we're opening up our annual only time of the year.
28:20
We ever offer a sell Black Friday sale for our fertility clarity package.
28:24
You can use the code Black Friday for $400 off, but there are only
28:29
10 spots available, and for the first five who purchased, you can
28:33
get a free bonus call with me.
28:35
Thank you so much for listening to this episode.
28:37
I hope you found it so incredibly helpful and informative, and really
28:40
gave you inspired actions that you can start today, literally right now
28:45
in better regulating your nervous system to restore your fertility.
28:48
Moving forward two weeks time, we're gonna have Jillian Grieves expert on
28:53
circadian rhythm on the podcast to get into the nitty-gritty of that.
28:56
That way can support nervous system even more and support
28:59
your hormone health even more.
29:00
Until then, note that a nourished body is a powerful one by all.