Transcript
WEBVTT
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This is the.
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I think, well, live well podcast.
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I'm Lisa Salsbury, and this is episode 72.
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Navigating your menstrual cycle and weight loss with Ashley Sorenson.
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I find one of the biggest factors for my clients.
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When they report to me that it was a tough week was because they were on their period.
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I wanted to really dive into this issue since the vast majority of my clients and listeners are women and understand from an expert how the cycle affects our weight loss and hunger levels and appetite.
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Ashley Sorenson is a certified menstrual and hormone coach and is here with me on today's episode.
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Uh, to give us an overview of our cycles.
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It's way more than your period week and all the rest of the weeks.
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You'll understand much more about your emotions and honestly, just yourself.
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After listening to this episode, women are cyclical in nature and getting in tune with that is going to help you, even if you've been menstruating for decades and thinking you're probably about done with it.
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Stay tuned to the end because I will also let you know about a bonus clip that Ashley and I recorded.
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Just about your teen daughters.
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So get that information at the end of the episode.
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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.
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I'm your host, Lisa Salsbury.
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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.
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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.
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I am thrilled to have Ashley Sorenson here she is a certified.
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menstrual and hormone coach.
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So I am delighted to finally be talking about the menstrual cycle with my listeners with such a qualified professional.
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So Ashley, welcome, please introduce yourself and let us know a little bit about what you do.
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Thank you.
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Okay.
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Thank you so much, Lisa.
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Thanks so much for inviting me to talk about my favorite subject.
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And that is the menstrual cycle and hormones.
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So yes, I am a, a menstrual and hormone coach.
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I, has certified in, functional nutrition.
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So really using our nutrition, to help our bodies heal.
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And in this case, Particularly we're, we're using nutrition to support our hormones.
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I have always had problems with my hormones.
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You know, I struggled with painful periods, really bad PMS.
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And so it's always been kind of like the forefront of my life.
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And, I just found that, you know, I'm 43 years old and I've never, Really had the support that I have longed for throughout my life.
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it's always been like, here's the birth control pill, take that, it'll regulate, it'll fix things.
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And it wasn't until I got well into my 30s that I realized that that isn't the case.
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And I started doing my own research.
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And studying, on the topic of, women's hormones.
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And that's really led me to my schooling and now here.
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So, I love what I do.
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I love helping women, guiding women, through.
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Understanding their hormones and, really learning to kind of decipher or, interpret their symptoms, because we look at symptoms as a big problem, as an inconvenience, when really they are there for a reason, and that's to let us know that something is off and that something needs attention,
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Well, in so many times, especially with all this women's health stuff, we just figure, well, it happens to everyone.
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And I I've said this a thousand times on the podcast, just because it's common, doesn't make it normal.
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right?
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Yep.
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Amen to that.
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Like, yeah, everybody is suffering.
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How sad is that?
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Right?
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It's terrible.
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Yeah.
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And it's like, I just feel very passionate that God did not create women to suffer.
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And when we are suffering, then we're not able to really fulfill our purpose.
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And be instruments in God's hands and, and do the work that we're here to do.
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And so I want to help women feel their very best so that they can do whatever they feel called to do.
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Perfect.
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I love that.
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Okay.
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Well, let's jump right in.
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First of all, let's get a little educated About the menstrual cycle.
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I think most.
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Women are fairly familiar with, okay, like, I know that like week one is when I bleed, but past that, I don't think we're as educated on the four exact cycles.
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It's just like the cycle week.
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And then the non cycle weeks is how most women I think kind of measure it.
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So tell us about those four phases.
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Okay.
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So yes, there are four phases to the menstrual cycle and I love to compare them to seasons.
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Like nature seasons, and I'll explain a little bit more about that as I kind of move through the cycle here.
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So, yeah, it kind of starts and ends with the bleed.
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You know, we begin bleeding this it the first day that we experience full flow.
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This is day one of our cycle.
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Okay.
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And so I compare this to winter.
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So I call it inner winter because our hormones are low.
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There's not a lot going on as far as like hormones go, right?
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Like it's, as far as our sex hormones go, everything is at its lowest point.
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And so because of that, because estrogen namely is low and testosterone is low, we experience lower energy levels.
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We feel more of this introverted energy.
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We want to be alone.
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We want to do quiet things.
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We, you know, want to stay home and be by ourselves or read a book.
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We don't feel like going out and doing all the things.
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And so, that is inner winter.
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And I, I like to call it inner winter because that's kind of what winter is like, at least here in Utah, just not a lot going on, right?
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Like it's, it's pretty quiet.
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and we feel like more desire to stay home.
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Be cozy and do the introverted activities.
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So then we move into the follicular phase, which I refer to as inner spring.
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And, this is when the egg is maturing and getting ready for fertilization.
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And we start, and estrogen is starting to climb, so we start to feel more energy.
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We want to get out more.
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you may have noticed that like you start to feel more desire to create or you're having a lot of ideas come to you.
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And sorry, let me interrupt for a Okay.
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it depends on how long your cycle is.
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So usually it's days six through 11.
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If you have like a 28 ish day cycle, but this is why one of the reasons why it's so important to track Lisa, because if you don't know, like, if you're not tracking your symptoms, you're not going to know what phase of the cycle you're really in.
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The only 1 that's really telling is the menstrual phase, because you get the bleed, right?
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right.
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Okay.
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so, so yeah, so we're talking here about like these seven ish through 13, somewhere around there for inner spring and estrogen is climbing, it's rising and so we feel that rising energy come up for us as well.
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And like I said, the creativity, the motivation, this is a great time.
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Like if you want to start a new goal, this is a great time to do it because your energy and your motivation are kind of supporting that.
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And then we come into the ovulation phase.
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So this is where most women experience the most energy, because testosterone peaks during this time as well.
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And that gives us a lot of energy, a lot of drive, Our libido, usually we get a spike in libido.
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So we have more desire for intimacy.
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we have more of that extroverted energy.
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We want to get out and do stuff, be seen, have fun.
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It's kind of feels like the natural thing to do.
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So this is inner summer.
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Everything is like carefree, easygoing, super fun.
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You wonder why there was ever a problem at all.
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Then after ovulation, you come into inner autumn.
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So this is the luteal phase.
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And this is You know, usually a danger zone for a lot of women because so many women deal with PMS and
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before
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this is the week before.
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Yeah, the week before the bleed, and we come into this phase shortly after we ovulate.
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I like to think of ovulation like a full moon.
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And as soon as ovulation occurs, that moon starts to get smaller.
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So when we experience a full moon in nature, like, it's not like it's full one day, and then it goes to a dark moon the next day, right?
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Like, it's a gradual waning process.
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And that's kind of how our energy is going to be after ovulation.
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It's going to slow down.
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We are going to slow down.
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Our mood is going to change.
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Our energy level is going to change.
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The, the things that sound fun to do are going to change.
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And that's all because progesterone, the hormone progesterone comes on the scene in the luteal phase and estrogen dips down low.
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And so we feel more of that introverted energy.
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And then we start right back again with interwinter.
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Okay, so I thought progesterone was our kind of more of our calming feel good hormone.
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Is that correct?
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So you're saying when it comes on, we're still not, what did you say about
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the problem with, so yes, progesterone is the calming hormone.
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It is calming, but the problem arises because We are not living in a way that complements that hormone.
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So because we have this progesterone that's like calming and it's also a little bit, more introverted, kind of like the stay at home type of vibe going on, we don't really honor that.
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We don't live in a world that honors that.
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So we keep going on business as usual, doing all the things, having a full schedule, and that's when we run into a problem.
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We're not slowing down our schedule.
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To accommodate for this decline in estrogen, this peak in progesterone.
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So if a woman comes to me with really bad PMS symptoms, that's the first place we look at is her schedule during the luteal phase, because it's usually some tweaking that needs to happen there that really solves the majority of the problem.
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Okay, so here's like where my mind is going.
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Well, how does this even work?
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Because most people do have a job that's the same every single day.
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How do we support our minds, our bodies and all of this in each phase?
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And Still be a mom every single day and still be, you know, whatever your work is every single day, whether that's in the home or out of the home.
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In addition to children, if you don't have children, you're still going to have these phases.
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Like there's just so many things that we do that are expected, that are the same every single day, that it feels hard to me.
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Every time I've looked at Ashley's content, I'm like, I don't know how
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Yeah.
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I don't know how to change my things based on the cycle.
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How do you do that?
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yeah.
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And I think that that's a very fair and valid question because like I said, we're not living in a world that supports.
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A woman's cyclical nature.
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We're living in a man's world for lack of a better term.
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Like we are this, this schedule that we have, it runs on the circadian rhythm, which is perfect for a man.
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It doesn't honor a woman's fluctuating hormones because that's way too quote unquote complex.
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And so as women, it becomes.
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Then our kind of responsibility to decide or figure that out, like, how, how do we do that?
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And so that's what I love to help women figure out.
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if I could offer one piece of advice, a good place to start.
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Is if you can just find a way to slow things down during days one, two, and three of your bleed.
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I'm not saying go to bed for three days.
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I'm not saying cancel all your plans.
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I'm not saying, you know, give your kids away to the neighbors for three days.
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Like that's like life goes on.
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Like we have, like, we've got to go to work and do all the things.
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And so how do we do that?
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We just slow it down a little bit.
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just allow more white space in your calendar on days one through three, because your body is calling for rest during that time.
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And I think it's so beautiful, Lisa, because it's like, we are given this perfect container of time during the cycle where we can rest, like our body, our hormones are supporting that rest.
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But we over.
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Rule it because we think, Oh, we can't like the world's going to fall apart.
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If I slow down
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Well, then we wonder why we're so tired in the
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exactly like this
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Why am I so tired?
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right.
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This is why so many of us feel exhausted, burnt out, overwhelmed.
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Like we're not enough.
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We can't, we don't do enough.
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We'll never catch up.
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It's, it's honestly, because we, we haven't been taught how to live in a cyclical way to honor our, our menstrual cycle.
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Nobody ever taught us that.
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And I think it's so unfortunate.
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So if you can just decide, and every woman is different.
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Everyone woman has to decide what that looks like for her.
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How can you slow things down just a little bit?
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Is it a half an hour in your bedroom, reading a book, laying on the bed?
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Is it an hour to go for a walk?
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Like what is it?
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And and then deciding what that looks like for you, and then delegating if needed, asking for help if needed, but it's not completely wiping your schedule clean.
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You know, it's not going to bed for three days.
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Like I said, it's just slowing down to allow your energy storage to replenish I compare it to like an arrow, like you pull back like a bow and arrow when you pull or a slingshot, when you pull back, it's that slow, steady pull that allows for momentum going forward.
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And so.
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You know, it propels the the arrow further, faster, and that's what we're doing for ourselves is we're slowing down so that we can preserve energy for the rest of the cycle so that we could have a really awesome inner summer.
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You know, if we're rushing, rushing, rushing and not honoring inner winter and inner spring, we aren't going to experience an inner summer.
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We're going to be robbed of really like the most fun part of the cycle for a lot of women.
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And so that would be my first advice is just how can I slow things down?
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I'm thinking for like a working woman looking at your calendar and just kind of blocking off like these aren't the days for heavy, big meetings.
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These aren't, if, if at all possible, you know, reschedule those things just Be like, I'm, I'm not available for those types of meetings.
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And in these days, I can really see how, like, for me, for example, I shouldn't be doing podcast interviews where I need to be like high energy, you know, interacting.
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I should block those off on my calendar and plan for more quiet activities.
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in my work.
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So I don't know what that looks like for, you know, nurses or teachers other than is there some amount of like, okay, if we can pre-plan, like for those days, you know, for teachers, like, okay, let's get lesson plans done ahead for those days, or just anything you can do to pre-plan.
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Would that be helpful?
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So yes, absolutely.
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I mean, like you said, you and I have flexibility with our business, right?
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We can kind of plan it how we want to do it.
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when I used to do consultations, I just did not do consultations during certain times of my, cycle.
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Like it, it didn't feel good.
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It wasn't fun.
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I didn't enjoy it.
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There are times in my cycle when I don't record podcast episodes, because again, it feels really hard.
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It takes me twice as long, but before I had this business, I worked as a nurse.
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And when I started to practice menstrual cycle awareness, I was like, what does that look like for me?
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Because, you know, a day in the life of a nurse is nonstop.
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Like, you barely have time to go to the bathroom or eat your lunch.
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So what does slowing down look like for me working as a nurse, working 10 hour days?
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And what I found through some trial and error was it was usually a walk around the block.
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I could usually find time in my day to do that.
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If it wasn't a walk around the block, I would just go outside, like just step outside of the building and breathe the fresh air I needed to have that disconnect.
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From the hustle of the clinic from my patients from my coworkers, all of these things that were taking so much energy from me.
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I needed to put some separation between myself and them so that I could kind of replenish my energy storage.
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And so for me, that's what it looked like.
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and because during my premenstrum, I felt very irritated.
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My coworkers drove me nuts, you know, and I wanted to, I wanted to just break down and cry sometimes.
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I felt so overwhelmed.
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And so if I just decided, you know, if I can get around the block or I can get outside for a minute, that will do wonders for me.
00:17:35.317 --> 00:17:37.548
And so that would be my..
00:17:37.587 --> 00:17:38.637
advice there.
00:17:39.038 --> 00:17:43.028
I would also offer that, like you said, you know, preparing ahead of time.
00:17:43.637 --> 00:17:49.548
That's 1 of the gifts of the luteal phase or our inner autumn is we know our period is coming, right?
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Like, we know winter is coming.