Why You Struggle with Sleep in Midlife - And How to Fix It, with Carin Luna-Ostaseski (Ep. 18)

WEBVTT

00:00:00.017 --> 00:00:07.317
Maybe this is true for you. Maybe it's not. When I am out to brunch or happy hour with my friends,

00:00:08.217 --> 00:00:15.837
I always end up in a conversation at some point about sleep and hot flashes

00:00:15.837 --> 00:00:20.337
and waking up in the middle of the night, always.

00:00:20.697 --> 00:00:24.117
And we're trying to help each other. We're trying to give each other advice.

00:00:24.397 --> 00:00:25.857
We're trying to figure out what to do.

00:00:26.157 --> 00:00:33.757
And so I really wanted to be able to make an episode about sleep and some advice

00:00:33.757 --> 00:00:38.497
that might be helpful, because I do think that we get very stressed about this.

00:00:38.617 --> 00:00:41.697
And that, of course, is kind of making the problem worse.

00:00:41.897 --> 00:00:44.537
So let's talk sleep. Stick with me.

00:00:45.677 --> 00:00:53.297
Welcome to Mind Your Midlife, your go-to resource for confidence and success, one thought at a time.

00:00:53.477 --> 00:00:58.317
Unlike most advice out there, we believe that simply telling you to believe

00:00:58.317 --> 00:01:03.737
in yourself or change your habits isn't enough to wake up excited about life

00:01:03.737 --> 00:01:06.097
or feel truly confident in your body.

00:01:06.217 --> 00:01:10.537
Each week, you'll gain actionable strategies and, oh my goodness,

00:01:10.797 --> 00:01:15.357
powerful insights to stop feeling stuck and start loving your midlife.

00:01:15.537 --> 00:01:18.097
This is the Mind Your Midlife podcast.

00:01:20.677 --> 00:01:26.137
It is right now, Friday, March 7th, that this episode is dropping.

00:01:26.397 --> 00:01:32.837
And that means that in two days or a day in something, we're going to spring forward.

00:01:33.157 --> 00:01:39.277
And I always find the spring time change to be more challenging than the fall.

00:01:39.497 --> 00:01:42.717
We tell ourselves that we're losing an hour.

00:01:42.977 --> 00:01:46.917
And even though I'm so excited always for it to be light later in the evening,

00:01:46.917 --> 00:01:49.397
you may or may not agree with me, but I bet you do.

00:01:49.657 --> 00:01:52.777
I struggle with this. I've lost an hour.

00:01:52.997 --> 00:01:58.237
And isn't it funny how it affects us so much, this one hour time change.

00:01:58.377 --> 00:02:03.277
And maybe you've traveled around the world in different time zones the way I have.

00:02:04.397 --> 00:02:09.137
I'm convinced that this one hour time change affects me more sometimes than

00:02:09.137 --> 00:02:12.057
a three or a four hour time change. So...

00:02:12.732 --> 00:02:17.512
On this auspicious occasion of we're about to change time for spring.

00:02:17.972 --> 00:02:24.812
I have a guest with me to help us figure out, are there some tips,

00:02:25.052 --> 00:02:32.692
are there some solutions that we can use to improve our sleep during this midlife period of time?

00:02:32.692 --> 00:02:39.912
And what I really want to help you with is just minimizing the stress that we

00:02:39.912 --> 00:02:45.552
have about it, because I think sometimes we get way caught up in our heads telling ourselves,

00:02:45.852 --> 00:02:49.692
I'm not sleeping well, it's going to affect my health, it's going to affect

00:02:49.692 --> 00:02:51.572
my work, it's going to affect my attitude.

00:02:51.572 --> 00:02:57.712
And the problem with that is, if in your head all day is running,

00:02:57.712 --> 00:03:03.512
I'm not sleeping well and this is creating a big problem, then it kind of reemphasizes

00:03:03.512 --> 00:03:05.412
the problem, if that makes sense.

00:03:05.412 --> 00:03:12.652
So the very first piece of advice before our guest joins us is always pay attention

00:03:12.652 --> 00:03:15.232
to those thoughts that are running around in your mind.

00:03:15.412 --> 00:03:17.752
They're not bad. They're not wrong.

00:03:17.972 --> 00:03:25.132
We just want to recognize them and ask ourselves, as we've talked about before, is that really true?

00:03:25.432 --> 00:03:30.472
Is it true, factual, or is it something that I'm worried might be true but hasn't

00:03:30.472 --> 00:03:34.792
happened yet or I'm not sure? because if it hasn't happened yet or I'm not sure,

00:03:34.932 --> 00:03:37.492
then maybe I want to think about something else.

00:03:37.652 --> 00:03:39.832
Maybe I want to see if I can shift that thought a little bit.

00:03:40.092 --> 00:03:44.932
And maybe it helps in this particular case with regard to sleep to be able to

00:03:44.932 --> 00:03:48.692
do some actionable tips as well to make our sleep better.

00:03:49.152 --> 00:03:54.252
Joining me today is Karine Luna Ostaseski,

00:03:54.492 --> 00:04:01.892
and she is the founder of Hot or Just Me, which is an online shop and a resource

00:04:01.892 --> 00:04:06.392
for information for managing perimenopause and menopause.

00:04:06.472 --> 00:04:10.372
And I was so excited to discover Hot or Just Me.

00:04:10.612 --> 00:04:15.212
It's products, it's advice, it's a bookstore, a supportive community,

00:04:15.212 --> 00:04:17.912
all of that together in one place.

00:04:18.012 --> 00:04:21.772
So you'll definitely want to check that out with the link in the show notes.

00:04:22.012 --> 00:04:26.012
She is a serial entrepreneur as well.

00:04:26.232 --> 00:04:32.312
She's the first American woman and Hispanic person to create a Scotch whiskey,

00:04:32.312 --> 00:04:35.472
and it's an award-winning blend.

00:04:35.732 --> 00:04:42.152
She also took that business and ran with it to support other entrepreneurs with

00:04:42.152 --> 00:04:46.352
grants and with mentorship. Her story is really very cool.

00:04:46.612 --> 00:04:49.972
And Corrine, I am so glad you can join us today. Welcome.

00:04:50.252 --> 00:04:54.532
Hi, Cheryl. Thanks for having me. Thanks for joining us. Let's just start at

00:04:54.532 --> 00:04:57.012
the beginning is maybe how I'm going to say it.

00:04:57.592 --> 00:05:02.292
How did you end up doing what you're doing and that is providing solutions and

00:05:02.292 --> 00:05:03.932
products for women in midlife?

00:05:04.132 --> 00:05:07.412
And maybe this is also your perimenopause story.

00:05:07.655 --> 00:05:13.275
Absolutely. So I'm 47 years old and my hot flashes started in my early 40s.

00:05:13.355 --> 00:05:17.595
And there was this question that I asked myself and pretty much everyone around

00:05:17.595 --> 00:05:20.275
me was, hey, is it hot or is it just me?

00:05:21.095 --> 00:05:25.855
And that led me to realize first that it was mostly just me and also that I

00:05:25.855 --> 00:05:27.715
was well into perimenopause.

00:05:27.715 --> 00:05:32.075
I had other symptoms that followed like brain fog, anxiety, low libido,

00:05:32.235 --> 00:05:36.255
hair loss, and started reaching out to doctors that weren't much help until

00:05:36.255 --> 00:05:37.735
I finally found a doctor that was great.

00:05:37.915 --> 00:05:42.095
We started having conversations around HRT and when it's the right time for me to start.

00:05:42.255 --> 00:05:46.235
But along the way, I did find some really amazing products and services that

00:05:46.235 --> 00:05:51.335
made a huge impact and difference in my life and realized that they could help a lot of women as well.

00:05:51.515 --> 00:05:55.895
So that's how I created Hotter Just Me, which is a platform with resources,

00:05:56.315 --> 00:06:01.795
articles, personalized quiz, and products that can help support women through their symptoms.

00:06:02.115 --> 00:06:06.235
I love that. I love it. And this is something that a lot of people I've had

00:06:06.235 --> 00:06:11.195
on the podcast do, but I love it when we have an issue and we figure out how

00:06:11.195 --> 00:06:15.235
to solve the issue and then we create a business out of that and we help other people.

00:06:15.635 --> 00:06:19.535
Yeah, it's fun. In entrepreneurial circles, we call it scratching your own itch.

00:06:20.455 --> 00:06:23.635
So yeah, you've got something that's like bothering you and you're like,

00:06:23.715 --> 00:06:26.975
hey, this needs a solution. And so you go out and create one when you don't

00:06:26.975 --> 00:06:28.155
see one out there for yourself.

00:06:28.558 --> 00:06:32.938
Yeah. And usually it is the case. Somebody needs what it was that you needed.

00:06:32.938 --> 00:06:34.718
So why not? Yeah, exactly.

00:06:35.078 --> 00:06:39.618
I love it. Okay. So today we're going to talk about sleep. And I think it's

00:06:39.618 --> 00:06:43.698
going to weave into a lot of the other symptoms that you mentioned as we talk.

00:06:43.938 --> 00:06:50.858
But this is absolutely the number one concern that comes up whenever I talk

00:06:50.858 --> 00:06:53.638
to women about what they're facing in midlife.

00:06:53.638 --> 00:06:59.738
And it's interesting because I typically am talking to women about mindset and

00:06:59.738 --> 00:07:05.158
maybe burnout and more mental and emotional challenges that they might be having,

00:07:05.398 --> 00:07:07.258
but still sleep is involved.

00:07:07.858 --> 00:07:12.018
Yeah, I mean, it goes hand in hand, right? We're career women,

00:07:12.018 --> 00:07:15.458
we're entrepreneurs, we're taking care of children, we're taking care of our

00:07:15.458 --> 00:07:18.238
parents, we're dealing with so much at the same time.

00:07:18.398 --> 00:07:21.238
And so it 100% has everything to do with mindset.

00:07:21.618 --> 00:07:25.418
Absolutely. And if you don't get enough sleep, it's a little hard to have a

00:07:25.418 --> 00:07:30.398
healthy mindset and control your emotions in a constructive way.

00:07:30.898 --> 00:07:34.198
Yeah. I mean, perimenopausal or not, right? Yeah, exactly.

00:07:34.738 --> 00:07:41.678
Anytime. Yeah. If you have a bad night of sleep, it affects so many aspects of your life, right?

00:07:41.778 --> 00:07:46.878
You wake up and you're kind of like a little groggy, a little moody, maybe irritable.

00:07:46.878 --> 00:07:49.598
You you feel like oh okay maybe i

00:07:49.598 --> 00:07:52.458
need to have more caffeine than usual and that's

00:07:52.458 --> 00:07:55.458
going to make you jittery and anxious you might make bad

00:07:55.458 --> 00:07:58.638
food decisions you might skip the gym and so

00:07:58.638 --> 00:08:02.538
that affects so much as well right there you think about your day at work you're

00:08:02.538 --> 00:08:07.378
going to have problems concentrating or some more brain fog issues than usual

00:08:07.378 --> 00:08:10.758
and then you know when it comes time to be with your partner you might not just

00:08:10.758 --> 00:08:14.438
be in the mood right so it impacts low libido So if you kind of go back in your

00:08:14.438 --> 00:08:15.738
way back machine and, you know,

00:08:16.258 --> 00:08:17.918
like redo these dominoes that

00:08:17.918 --> 00:08:21.178
just fell and it all kind of started with having a bad night of sleep.

00:08:21.338 --> 00:08:25.218
And so if you could optimize for a good night of sleep, it can just have a massive

00:08:25.218 --> 00:08:27.238
impact on your day and your outcomes.

00:08:27.798 --> 00:08:34.258
Absolutely. So how much sleep would be ideal to be getting at this time of life? Yeah.

00:08:34.538 --> 00:08:39.038
So let's call this time of life somewhere like late 30s up until mid 50s, right? Right.

00:08:39.858 --> 00:08:44.218
Perimenopause can be the three to 10 years leading up to the day of menopause.

00:08:44.358 --> 00:08:46.758
So that's when you don't have your period for 12 months.

00:08:46.958 --> 00:08:51.878
And on average, it's about seven years for women with the average age of menopause

00:08:51.878 --> 00:08:54.798
being 51. But this could just, it could vary greatly.

00:08:55.238 --> 00:08:58.478
And recommended is somewhere between seven and eight hours of sleep.

00:08:58.658 --> 00:09:00.478
And, you know, easier said than done, right?

00:09:01.118 --> 00:09:05.038
When you just think about, you know, what your day is like, stress levels,

00:09:05.458 --> 00:09:08.538
your cortisol, everything that you're dealing with and then you know coupled

00:09:08.538 --> 00:09:13.358
with anxiety or insomnia you know how to how to get back to sleep and have that

00:09:13.358 --> 00:09:17.158
continuous sleep so it's not just hours but it's quality of sleep as well.

00:09:17.684 --> 00:09:24.144
Yeah. And for me personally, and I'm in my almost mid 50s, I have always been a good sleeper.

00:09:24.304 --> 00:09:29.164
My family kind of laughs at me like my head hits the pillow and I'm out. Lucky you.

00:09:30.524 --> 00:09:36.164
I know. However, in the past couple of years, I'm like flipping flopping all night,

00:09:36.344 --> 00:09:40.284
can't get comfortable and waking up at like three or four in the morning and

00:09:40.284 --> 00:09:44.784
thinking through every possible problem that my mind can conjure up,

00:09:44.864 --> 00:09:46.604
even though I know I'm not supposed to do that.

00:09:46.604 --> 00:09:49.684
So where is it coming from when we have these issues?

00:09:50.264 --> 00:09:56.864
Yeah, so the National Sleep Foundation actually found that 61% of women in perimenopause

00:09:56.864 --> 00:09:59.224
or menopause will experience insomnia.

00:09:59.404 --> 00:10:05.604
This is due to a drop in hormones as we age and end our reproductive cycle.

00:10:06.544 --> 00:10:11.164
We'll experience some kind of factors, including hot flashes and night sweats, which I get a lot of.

00:10:11.544 --> 00:10:15.504
And it's about 40% of perimenopausal women that will have these hot flashes.

00:10:15.504 --> 00:10:19.424
As you said, there's, you know, mental issues that like resemble anxiety,

00:10:19.784 --> 00:10:23.344
depression, memory issues. And these are all just, again, associated with the

00:10:23.344 --> 00:10:24.804
change in hormones during this time.

00:10:24.944 --> 00:10:27.924
There could be some underlying medical conditions, sleep apnea,

00:10:28.144 --> 00:10:31.284
mood disorders, a thyroid disorder, cardiac issues.

00:10:31.504 --> 00:10:35.864
So, you know, I definitely advise people to consult your physician if you have

00:10:35.864 --> 00:10:39.384
trouble sleeping because it might be related to more than menopause.

00:10:39.544 --> 00:10:42.364
It could be, you know, sleep apnea, adrenal fatigue or something else.

00:10:42.524 --> 00:10:47.804
So definitely rule out those factors. and it could be medications that we're taking as well.

00:10:48.024 --> 00:10:51.944
So a lot of factors can go into having a poor night's sleep.

00:10:52.124 --> 00:10:57.324
So it's definitely important to kind of go through the tests to rule out anything major or serious.

00:10:57.744 --> 00:11:01.164
Yeah, that's a great point. And I always want to make sure we say something

00:11:01.164 --> 00:11:04.504
like that when we start talking about things that potentially could be medical.

00:11:04.764 --> 00:11:09.064
Yes, see your doctor. And maybe it's also think about what you've changed,

00:11:09.064 --> 00:11:12.644
because what I hear you saying is it could be medications, it could be a medical

00:11:12.644 --> 00:11:15.344
problem, it could just be your hormone levels dropping.

00:11:15.344 --> 00:11:20.084
So if nothing else has changed, then maybe that's the likely culprit. it.

00:11:20.464 --> 00:11:22.844
Yeah. And that's why also it's important to have the right doctor.

00:11:23.004 --> 00:11:27.444
So I had to go through a couple of doctors as the doctors that I had.

00:11:27.604 --> 00:11:29.184
This is kind of an interesting fact.

00:11:29.364 --> 00:11:33.304
Most doctors in the U.S. only get three hours of training in menopause during

00:11:33.304 --> 00:11:35.104
their career, during their residency.

00:11:35.464 --> 00:11:40.744
So unless a doctor has, say, aged and hasn't retired or has their own personal

00:11:40.744 --> 00:11:44.864
issue with menopause or someone that they know, they probably haven't gone through

00:11:44.864 --> 00:11:49.464
that extra level of certification to become, you know, menopause specialist.

00:11:49.744 --> 00:11:54.684
And so I encourage people to go to menopause.org, which is a wonderful resource

00:11:54.684 --> 00:11:57.284
that has a find your clinician section.

00:11:57.624 --> 00:12:00.804
There you'll find doctors who have gone through the extra level of certification.

00:12:00.804 --> 00:12:03.724
There are about 2,500 on the directory there.

00:12:03.864 --> 00:12:07.704
And if you can't find someone in your own geography, you can also look to telehealth

00:12:07.704 --> 00:12:14.544
options now, like EverNow, Alloy, MidiHealth, all great resources for finding a doctor virtually.

00:12:15.024 --> 00:12:18.784
And most of these are covered by insurance. That's an excellent tip.

00:12:19.024 --> 00:12:25.384
And for me to find an OBGYN who knew menopause, I just kind of asked around

00:12:25.384 --> 00:12:28.064
my friends, who do you like? Who do you know? Girlfriend medicine.

00:12:28.744 --> 00:12:33.784
But I love that. Menopause.org. Well, there's a good tip already.

00:12:34.004 --> 00:12:37.624
So there's so many ways we could go with talking about sleep.

00:12:37.764 --> 00:12:44.244
Let's just start with I have a podcast group for fans of the podcast on Facebook.

00:12:44.524 --> 00:12:50.544
And I asked them, what would you want to ask if you got to interview our sleep person on the podcast?

00:12:50.764 --> 00:12:53.364
Okay, let's start with Becky. She wants to know,

00:12:53.864 --> 00:12:58.144
She's heard it's better to sleep in a cooler room, and I've heard that too.

00:12:58.384 --> 00:13:01.004
And she wonders, is that true and why is that?

00:13:01.444 --> 00:13:03.884
Yeah. So hi, Becky. Thank you for your question.

00:13:04.444 --> 00:13:08.604
Absolutely. It's recommended to keep your temperature in your room somewhere

00:13:08.604 --> 00:13:11.464
between 60 and 67 degrees Fahrenheit.

00:13:11.784 --> 00:13:15.784
Personally, I like to kind of start at the higher end and schedule the drop

00:13:15.784 --> 00:13:18.204
in temperature somewhere around 1, 2 a.m.

00:13:18.304 --> 00:13:22.464
And then have the temperature kind of increase as the morning comes so I'm not

00:13:22.464 --> 00:13:23.644
freezing my whole family.

00:13:24.284 --> 00:13:27.824
And making them wear sweaters for breakfast. So I think it's important to just

00:13:27.824 --> 00:13:31.664
kind of think about more sleep hygiene in unison, right?

00:13:31.764 --> 00:13:35.484
So you think about what you're putting into your body, the environment you're

00:13:35.484 --> 00:13:38.024
sleeping in, and what you're wearing on your person.

00:13:38.264 --> 00:13:42.264
So some of that includes, you know, you would think about your room, right?

00:13:42.424 --> 00:13:46.944
So we have a collection on our website at HotterJustMe of cooling blankets.

00:13:47.124 --> 00:13:49.604
We have temperature regulating pillowcases.

00:13:50.104 --> 00:13:53.604
We have cooling performance sheets. And these have natural fabrics,

00:13:53.744 --> 00:13:58.224
but also cooling technology that helps to kind of regulate your temperature as you sleep.

00:13:58.344 --> 00:14:01.384
And then you think about, okay, well, your room's set up. I used to be somebody

00:14:01.384 --> 00:14:04.244
that slept on one side of the bed, but in this time in life,

00:14:04.324 --> 00:14:07.404
I've now switched to the side of the bed where the air vent is so that I can

00:14:07.404 --> 00:14:09.644
be as close to the air as possible.

00:14:09.924 --> 00:14:13.144
And then, you know, added in some blackout curtains to the room.

00:14:13.644 --> 00:14:17.204
Sometimes I'll wear a blackout eye mask, like what we have on the site as well.

00:14:17.204 --> 00:14:21.064
And then, you know, about the room itself, just making sure that,

00:14:21.184 --> 00:14:22.984
you know, it's conducive to a sleep environment.

00:14:22.984 --> 00:14:26.464
So that means, you know, that you aren't looking at blue light before bedtime,

00:14:26.784 --> 00:14:30.524
maybe ideally two hours before you go to sleep, which is easier said than done,

00:14:30.824 --> 00:14:34.204
especially in this day and age, but just making sure that the room is optimized

00:14:34.204 --> 00:14:36.404
for sleep. And then what you put in your body, right?

00:14:36.804 --> 00:14:41.184
So staying away from eating a heavy meal when it's bedtime, something light

00:14:41.184 --> 00:14:45.884
and healthy for bedtime, and then staying away from caffeine late at night or

00:14:45.884 --> 00:14:48.284
even in the afternoon. So maybe like a 1 p.m.

00:14:48.424 --> 00:14:50.404
Or 2 p.m. cutoff on your caffeine.

00:14:50.684 --> 00:14:55.784
And same thing for alcohol. Try to avoid drinking heavily at the end of the night.

00:14:55.884 --> 00:15:00.084
For someone who used to work in the liquor industry, it's fun to kind of change

00:15:00.084 --> 00:15:02.464
tunes and say, now I've become a bit of a day drinker.

00:15:03.124 --> 00:15:08.124
That's what works for me. And then same thing about having earlier exercise routine versus later.

00:15:08.364 --> 00:15:12.524
And then, you know, what you take at night. So I'll take a magnesium supplement

00:15:12.524 --> 00:15:16.084
in the evening because if I take it in the morning, my body has absorbed it

00:15:16.084 --> 00:15:17.324
by the time it's bedtime.

00:15:17.664 --> 00:15:21.724
And then I think about also, you know, if I wake up in the middle of the night, what do I do?

00:15:21.924 --> 00:15:26.184
So I like to keep a glass of cold water by the bed or, you know, ice water.

00:15:26.404 --> 00:15:31.924
I'll also listen to a yoga nidra meditation to help me get back to sleep.

00:15:31.924 --> 00:15:33.564
It's on YouTube and it's free.

00:15:33.744 --> 00:15:38.464
It's just a really simple one. Or even if there's an app on Calm or Headspace

00:15:38.464 --> 00:15:40.664
that has some good meditations to get back to sleep.

00:15:41.217 --> 00:15:47.537
Great, great tips. Let me see if I can go back and maybe emphasize some of those.

00:15:48.017 --> 00:15:53.857
The blackout curtains is interesting because I don't have blackout curtains

00:15:53.857 --> 00:15:59.757
in my bedroom, but I had heard it's really important that it be totally dark,

00:15:59.957 --> 00:16:01.277
pitch dark, totally dark.

00:16:01.277 --> 00:16:05.817
And I have an old-fashioned alarm clock next to my bed and so does my husband

00:16:05.817 --> 00:16:09.717
and we don't have blackout curtains and there's light coming from the outside

00:16:09.717 --> 00:16:13.037
and there's light coming from down the hall and I would get frustrated.

00:16:13.197 --> 00:16:16.057
Like, how am I ever gonna get rid of all this? And then I realized if I used

00:16:16.057 --> 00:16:18.897
a sleep mask, that would solve the problem.

00:16:19.617 --> 00:16:23.497
Yeah, that's a big one. And to your point, I'm someone who, when I travel,

00:16:24.017 --> 00:16:27.937
hotels seem to have all these tiny little lights everywhere, right, all the devices.

00:16:27.937 --> 00:16:32.377
And so I'm notorious for just unplugging everything and putting like, you know,

00:16:32.557 --> 00:16:35.737
either tape like black tape that I'll travel with or just like,

00:16:35.837 --> 00:16:39.177
you know, some clothing on top of any of these little lights that seem to,

00:16:39.297 --> 00:16:43.197
you know, really get brighter when you're trying to have a good night's sleep in a new environment.

00:16:43.517 --> 00:16:49.217
Yeah. And I know it has something to do with telling your body that it's really

00:16:49.217 --> 00:16:50.717
night and it's time to sleep.

00:16:51.617 --> 00:16:57.117
Yeah, your circadian rhythms. Yeah. To kind of get your body knowing like now it's time for rest.

00:16:57.117 --> 00:17:00.197
And that's, I think, where the blue light comes in as well, not only because

00:17:00.197 --> 00:17:03.457
of the light, but it also activates your brain and gets you thinking about something

00:17:03.457 --> 00:17:08.037
in your to-do list versus just having that peaceful moment to just start to wind down.

00:17:08.517 --> 00:17:12.437
You know, if you get those moments, I have a little journal and a pen by the bed as well.

00:17:12.497 --> 00:17:15.957
I'll just write down the thing instead of having to turn on my phone and make

00:17:15.957 --> 00:17:19.137
a note or something to myself and just say like, OK, it's out of my brain.

00:17:19.397 --> 00:17:23.077
It's in this paper and it'll get done when I wake up. That's a great tip,

00:17:23.117 --> 00:17:26.737
because sometimes if you think of something when you're falling asleep or when

00:17:26.737 --> 00:17:29.137
you're just waking up, it might be a good idea.

00:17:29.417 --> 00:17:34.097
Legitimately, I often think of good ideas at that point, but then you worry you're going to forget.

00:17:34.517 --> 00:17:36.497
So you write it down and you can honor it.

00:17:37.577 --> 00:17:41.637
So here you exist. You're now on paper. I will take care of you in the morning.

00:17:42.945 --> 00:17:47.525
That's a great idea. Absolutely. The other thing you mentioned is what to do

00:17:47.525 --> 00:17:49.545
when waking up during the night.

00:17:49.685 --> 00:17:52.445
And that's something that Amy in the group was asking.

00:17:52.705 --> 00:17:57.105
So she said she wakes up in the middle of the night, but she doesn't feel like

00:17:57.105 --> 00:17:58.545
she needs to go to the bathroom.

00:17:58.705 --> 00:18:01.625
She doesn't feel hungry or thirsty, but she gets frustrated,

00:18:01.625 --> 00:18:05.265
of course. So what do you kind of advise on that?

00:18:05.565 --> 00:18:09.185
Yeah. So magnesium is a big one. That one definitely helped me.

00:18:09.525 --> 00:18:12.765
I mean, you know, as I've read in books, I like to recommend this wonderful book by Dr.

00:18:13.145 --> 00:18:16.685
Mary Claire Haver called The New Menopause that has a lot of these resources

00:18:16.685 --> 00:18:19.145
as well. But I think, yeah, just sleep hygiene.

00:18:19.685 --> 00:18:23.505
So it's almost preventative, right? So what can you do to optimize for a good night of sleep?

00:18:23.665 --> 00:18:27.865
That said, sometimes we do wake up, right? It could be hormone fluctuations. It could be a hot flash.

00:18:27.985 --> 00:18:31.905
It could be having to go to the bathroom or like you maybe drank too much water before bed.

00:18:32.025 --> 00:18:35.385
So, so many things can contribute to that, that wake up, but you know,

00:18:35.465 --> 00:18:37.005
how do you get settled, right?

00:18:37.245 --> 00:18:40.945
So, you know, just calming your body, you know, making sure that you have some

00:18:40.945 --> 00:18:44.085
kind of routine around, okay, if I wake up, this is what I like to do.

00:18:44.305 --> 00:18:46.805
I'll listen to a sleep story. I'll listen to a meditation.

00:18:47.145 --> 00:18:50.865
You know, I'll just maybe have a sip of water if I'm thirsty and then just do

00:18:50.865 --> 00:18:54.165
a sleep scan or body scan to kind of calm your body down slowly.

00:18:54.365 --> 00:18:57.105
And then there are moments where you just might not go back to sleep,

00:18:57.265 --> 00:19:00.245
right? And so sometimes fighting it adds more stress.

00:19:01.005 --> 00:19:04.205
And so in some moments you might just need to succumb to like,

00:19:04.305 --> 00:19:07.625
okay, Maybe today's the night that I'm not going to get like that full night's sleep.

00:19:07.825 --> 00:19:10.505
And am I able to wake up? Am I able to be productive?

00:19:10.785 --> 00:19:15.085
And, you know, what impact will that have on my day? And so some days I think

00:19:15.085 --> 00:19:17.365
like, okay, well, you know what? It's not a high stress day.

00:19:17.585 --> 00:19:20.325
Didn't have a great night of sleep. But I remember times when,

00:19:20.545 --> 00:19:25.105
you know, after my daughter was born, I was not sleeping well, but somehow I survived.

00:19:25.305 --> 00:19:28.185
And just, you know, not to be too hard on yourself, right? And just kind of

00:19:28.185 --> 00:19:30.965
power through it, do your best that you can and make sure that that night you

00:19:30.965 --> 00:19:31.645
get a good night's sleep.

00:19:31.905 --> 00:19:36.025
Yeah, that's a great point. sometimes fighting it is more stressful. Yeah.

00:19:36.770 --> 00:19:40.130
I want to come back to something you said, and that was a body scan.

00:19:40.330 --> 00:19:45.230
So I feel like maybe people would have heard that before, but maybe they wouldn't have.

00:19:45.390 --> 00:19:49.690
So tell us more what you mean by that. So it's basically, I like a specific

00:19:49.690 --> 00:19:53.090
YouTube video called Yoga Nidra by Ali.

00:19:53.250 --> 00:19:57.350
And it's basically just checking in with your body, right? Like relaxing.

00:19:57.790 --> 00:20:00.570
You can start bottom up, top down. But as you're laying down,

00:20:00.710 --> 00:20:04.830
just think about relaxing your feet, relaxing your calves, relaxing the upper

00:20:04.830 --> 00:20:10.370
legs, your hips, your stomach, your shoulders, your arms. Your jaw is a big one.

00:20:10.490 --> 00:20:12.810
I tend to hold a lot of tension in my jaw.

00:20:13.110 --> 00:20:16.330
You're relaxing your eyes, relaxing your tongue, and then, you know,

00:20:16.410 --> 00:20:19.610
your forehead or your brow lines, like places where you feel like where you

00:20:19.610 --> 00:20:23.550
kind of naturally will hold your attention and just being aware that you might

00:20:23.550 --> 00:20:26.890
be from letting your body loosen up and just have that moment of relaxation.

00:20:27.170 --> 00:20:30.370
So sometimes just calling attention to it, like, am I, you know,

00:20:30.450 --> 00:20:34.430
clenching my fists or am I holding, you know, tension in my jaw right now?

00:20:34.570 --> 00:20:37.410
And just having someone asks you if you are or remind you

00:20:37.410 --> 00:20:40.430
to do so helps helps bring that concentration and that

00:20:40.430 --> 00:20:43.630
relaxation versus just you telling yourself relax relax

00:20:43.630 --> 00:20:46.750
it's like

00:20:46.750 --> 00:20:49.850
calm down so yeah

00:20:49.850 --> 00:20:54.350
just having having a very peaceful soothing third person tell you is a really

00:20:54.350 --> 00:20:58.010
beautiful way to do it that's what I thought you meant by body scan and I think

00:20:58.010 --> 00:21:02.550
that's really powerful and I actually do that pretty regularly I think I was

00:21:02.550 --> 00:21:06.750
in like third or fourth grade in a gym class, a PE class.

00:21:06.870 --> 00:21:11.670
And we learned how to do that. And this was in the 70s.

00:21:12.730 --> 00:21:16.450
I know. It took me like 40 years to get there.

00:21:19.910 --> 00:21:22.910
Most of the class fell asleep while we were doing it too.

00:21:23.030 --> 00:21:26.630
We were like in the gym laying on mats and it was like, relax your feet,

00:21:26.990 --> 00:21:30.250
you know, let them feel like they're kind of, you can't even move them.

00:21:30.430 --> 00:21:33.230
They're so relaxed. And then your legs and then your hips and,

00:21:33.270 --> 00:21:35.350
you know, all the way up. And it really is powerful.

00:21:36.070 --> 00:21:39.110
And even learning like what are the, where do you typically carry your attention?

00:21:39.310 --> 00:21:41.590
Like, you know, when you might go for a massage, they'll say like,

00:21:41.650 --> 00:21:42.550
where do you hold your attention?

00:21:42.790 --> 00:21:46.150
And for some people it's your shoulders or, you know, your lower back.

00:21:46.210 --> 00:21:49.410
For me, it's definitely my jaw. And it's funny because like,

00:21:49.643 --> 00:21:53.483
learning things of just asking for what you want in life. And now when I go

00:21:53.483 --> 00:21:57.083
for a massage, I say, hey, this is going to sound weird, but can you start with my jaw?

00:21:57.543 --> 00:22:01.363
Because if you do that, then my whole body will relax and this will be a lot

00:22:01.363 --> 00:22:04.903
easier for me than if I wait for the end for that moment where I finally get

00:22:04.903 --> 00:22:07.543
that like, you know, head or, you know, face massage part.

00:22:07.743 --> 00:22:11.443
Yeah, just learning what your triggers are, where you hold your attention and

00:22:11.443 --> 00:22:12.843
how to release those first.

00:22:13.163 --> 00:22:18.523
I'm fascinated right now because I actually have had TMJ and I have to sleep

00:22:18.523 --> 00:22:21.643
with a mouth guard and I grind my teeth a lot.

00:22:21.843 --> 00:22:24.243
So that's like tension in the jaw times a hundred.

00:22:24.463 --> 00:22:29.783
And I never thought of a massage being helpful for that at all.

00:22:29.923 --> 00:22:37.683
So I guess to wrap all of that up, if we are waking up, it's partly seeing whether

00:22:37.683 --> 00:22:44.663
we can kind of re-relax ourselves, but also maybe sometimes getting up if we really can't.

00:22:44.743 --> 00:22:47.963
It might be that moment where you're maybe doing more harm than good, right?

00:22:48.063 --> 00:22:52.023
Like causing more anxiety or stress or tension for your day of being like too

00:22:52.023 --> 00:22:54.883
hard on yourself or just saying like, hey, is this a moment that I could be

00:22:54.883 --> 00:22:58.623
productive and just get whatever it is that's keeping you up out of the way.

00:22:58.743 --> 00:23:01.843
And maybe there's a sweet spot there of like, you know, it's the witching hour.

00:23:01.983 --> 00:23:05.303
There's nobody awake in your house and you just have that concentrated moment

00:23:05.303 --> 00:23:06.923
and look at it as maybe a benefit.

00:23:07.003 --> 00:23:11.503
And then know that that evening, just again, to be kind to yourself and go to

00:23:11.503 --> 00:23:14.523
bed a little earlier so you can catch up on some of the sleep that you didn't get.

00:23:14.723 --> 00:23:18.243
Yeah. But just try not to overcompensate with too much caffeine during the day, right?

00:23:18.383 --> 00:23:23.003
Like, because then you're almost like putting yourself up for a second night of poor sleep.

00:23:23.103 --> 00:23:27.403
And I'm guessing that you would not say to grab our phone.

00:23:27.563 --> 00:23:30.563
I mean, if you're committed to saying like, okay, I know I'm going to be awake,

00:23:30.723 --> 00:23:33.063
then, you know, okay, then that's what you've committed to.

00:23:33.383 --> 00:23:37.543
But knowing that if you do, that you're kind of setting yourself up for getting

00:23:37.543 --> 00:23:40.663
your mind activated and putting yourself in work mode. And so,

00:23:40.843 --> 00:23:42.463
you know, it's not going to help you get back to sleep.

00:23:42.563 --> 00:23:46.523
If anything, you know, have some headphones by the bed and maybe listen to a

00:23:46.523 --> 00:23:48.463
sleep story or maybe a meditation.

00:23:48.783 --> 00:23:53.863
Maybe it's an audio book at a really slow speed that can maybe get you back to sleep.

00:23:53.963 --> 00:23:56.983
But once you kind of get that blue light going, you're kind of putting yourself

00:23:56.983 --> 00:23:58.983
in a wake up kind of frame of mind.

00:23:59.143 --> 00:24:04.063
Now, let's go back to something else you mentioned, and that was the sheets,

00:24:04.283 --> 00:24:05.683
the pillowcases, the fabrics.

00:24:05.903 --> 00:24:07.823
That was Karen's question, actually.

00:24:08.183 --> 00:24:12.803
Is there something that is best for night sweats or for feeling comfortable at night?

00:24:13.003 --> 00:24:18.503
So tell us a little bit more about that. So we have a wonderful brand on our website called Lusome.

00:24:18.683 --> 00:24:22.203
It's female-founded brands. I always like to support female founders on the

00:24:22.203 --> 00:24:24.503
website. These are temperature-regulating sheets.

00:24:24.763 --> 00:24:28.643
They are 400 to bed count. They're made of cotton. But they have a dual-action

00:24:28.643 --> 00:24:30.683
cooling technology called Zerotech

00:24:30.683 --> 00:24:33.903
that helps to regulate your body temperature by up to five degrees.

00:24:34.123 --> 00:24:36.843
And so it helps maintain comfort throughout the night. So what that means is

00:24:36.843 --> 00:24:39.043
as your body is overheating, it will.

00:24:39.804 --> 00:24:43.844
Help to bring your body temperature down. The sheets are $300,

00:24:44.044 --> 00:24:47.564
but they do work, right? So you think of it as an investment in your sleep.

00:24:47.704 --> 00:24:51.404
If that's too high, I recommend for people to just start with their pillowcases,

00:24:51.704 --> 00:24:55.444
which are where a lot of people tend to get some of the feelings of the hot

00:24:55.444 --> 00:24:57.204
flashes and the night sweats.

00:24:57.424 --> 00:25:01.244
We also have a cooling blanket that I like to use it just because it's smaller.

00:25:01.244 --> 00:25:02.564
So it's on my side of the bed.

00:25:03.044 --> 00:25:07.004
And so it's just my own blanket as opposed to having to share it with my husband.

00:25:07.364 --> 00:25:10.744
So those are all great options in terms of bedding. But then we also have a

00:25:10.744 --> 00:25:13.004
collection of nighties from a company called Become.

00:25:13.344 --> 00:25:15.904
And then Lusame also has a sleep shirt. So different styles,

00:25:16.124 --> 00:25:19.164
you know, depending on, you know, what your comfort level and if you want a

00:25:19.164 --> 00:25:21.344
sleep shirt or if you want more of a nightie with, you know,

00:25:21.564 --> 00:25:25.764
arms free or just something more racerback style so you get as much skin exposure.

00:25:26.104 --> 00:25:30.384
So those are all definitely, you know, sheet and sleepwear options that we carry.

00:25:30.604 --> 00:25:33.644
Okay. Yeah. And I can say every product on the site, when I say like,

00:25:33.724 --> 00:25:36.464
we have a cooling fan, I don't mean like we just have a bunch of cooling fans.

00:25:36.624 --> 00:25:40.264
I mean, I went out and bought 40 different fans and then tried them all out

00:25:40.264 --> 00:25:43.504
and said, okay, this one is too heavy, or this one catches your hair,

00:25:43.704 --> 00:25:46.144
or this one's too loud, or this one runs out of batteries.

00:25:46.584 --> 00:25:49.604
So every single product is very well curated.

00:25:49.864 --> 00:25:52.684
And, you know, there's there are not a lot of different options.

00:25:52.884 --> 00:25:58.024
So it's not analysis paralysis, you can be confident that every product has been very well vetted.

00:25:58.264 --> 00:26:02.964
That's great. Yeah, because there there's so much out there. It's confusing.

00:26:03.424 --> 00:26:06.824
Even as you said, going to the doctor is confusing. They don't always know.

00:26:07.224 --> 00:26:12.964
So yes. So you also mentioned, besides caffeine, you also mentioned alcohol.

00:26:13.144 --> 00:26:16.384
And I know you used to have a liquor business, right?

00:26:17.504 --> 00:26:20.884
I'm the first woman in history to create a brand of Scotch whiskey.

00:26:21.064 --> 00:26:25.504
And I definitely wanted to bring a light and a new perspective to a category

00:26:25.504 --> 00:26:28.184
that was typically dominated by older white men.

00:26:28.424 --> 00:26:33.144
And, you know, as a Hispanic woman, it definitely made a lot of waves in the

00:26:33.144 --> 00:26:35.044
industry and caught a lot of attention.

00:26:35.344 --> 00:26:39.064
And I was really fortunate to be able to use that as a platform to help bring

00:26:39.064 --> 00:26:43.804
light to minority entrepreneurs and how hard it is to fundraise as a minority entrepreneur.

00:26:44.024 --> 00:26:48.784
So I was really fortunate to use my brand as a platform to create a grant program.

00:26:49.044 --> 00:26:55.104
And to date, we've donated $350,000 in the form of $10,000 grants to small business owners.

00:26:55.324 --> 00:26:58.044
That are women and people of color. And it comes with mentorship.

00:26:58.044 --> 00:27:02.924
So I've been able to mentor 35 small businesses and help them grow and scale their businesses.

00:27:03.204 --> 00:27:08.684
And now with Hotter Just Me, I wanted to follow suit in terms of having a social

00:27:08.684 --> 00:27:10.784
cause with the business and North Star, if you will.

00:27:10.924 --> 00:27:15.444
And so we've chosen two kind of pillars, one being period.org,

00:27:15.624 --> 00:27:20.904
which helps bring menstrual products to young girls that might not have access or financial means.

00:27:21.084 --> 00:27:24.324
And this has a huge impact on their schooling, their sports, their lives.

00:27:24.524 --> 00:27:28.284
And then on the same front, on the other end of the spectrum.

00:27:28.664 --> 00:27:29.684
Menopause at the workplace.

00:27:29.744 --> 00:27:34.984
So as we're aging in our workplace, what are employers doing to support women?

00:27:35.204 --> 00:27:38.804
You know, temperature regulating environments or mental health breaks,

00:27:38.864 --> 00:27:42.324
or if it's a uniform job, for example, what are the fabrics that we're wearing?

00:27:42.524 --> 00:27:46.084
You know, is there options for layering or alternatives for us?

00:27:46.164 --> 00:27:47.864
And so a lot to think about there.

00:27:48.064 --> 00:27:51.764
So in terms of alcohol, it's just sort of interesting because I still drink,

00:27:51.904 --> 00:27:55.424
you know, I'm not, it's not something I've cut out of my life.

00:27:55.424 --> 00:27:57.564
It's just more about being a little bit more meaningful.

00:27:57.844 --> 00:28:00.764
You know, I'm not someone that can drink on an empty stomach anymore.

00:28:01.364 --> 00:28:06.324
I definitely need to have a lot of water or, you know, hydration as I'm drinking.

00:28:06.964 --> 00:28:10.604
And, you know, I've learned that, you know, that wine at the end of the night

00:28:10.604 --> 00:28:13.744
will keep me up. Right. So, you know, what is it that I can do.

00:28:14.184 --> 00:28:18.524
Okay, I can start earlier or, you know, just kind of stop drinking at a certain

00:28:18.524 --> 00:28:23.104
point or just limit my alcohol according to if I'm having a lot of other symptoms.

00:28:23.344 --> 00:28:27.604
I always hear that if you have more than one or two drinks, forget the sleep,

00:28:27.744 --> 00:28:29.024
you know, it's going to keep you up.

00:28:29.144 --> 00:28:32.444
And that's probably not true every single time, but it's definitely true sometimes.

00:28:32.444 --> 00:28:37.624
I mean, metabolism changes our tolerance even, right, as we age.

00:28:37.784 --> 00:28:41.624
And so, you know, that's for men and women, but definitely just kind of saying,

00:28:41.744 --> 00:28:45.084
like, if you're already having disrupted sleep, that could definitely be something

00:28:45.084 --> 00:28:47.364
that you can look into and maybe even track it, right?

00:28:47.484 --> 00:28:50.824
It might not have an impact for you, but if you're noticing a pattern,

00:28:51.064 --> 00:28:52.464
just to kind of be aware of that pattern.

00:28:52.824 --> 00:28:56.604
And I'm thinking about sort of a theme to everything that we've been talking

00:28:56.604 --> 00:29:01.724
about today, and maybe that theme is at this stage in life, we need to just

00:29:01.724 --> 00:29:03.884
take care of ourselves more carefully.

00:29:04.424 --> 00:29:08.684
And, you know, like we're just saying, have the appropriate sleeping environment

00:29:08.684 --> 00:29:12.684
and eat and drink the appropriate things at the appropriate time.

00:29:12.864 --> 00:29:15.284
And it's beyond just sleep, right? It's all self-care.

00:29:15.504 --> 00:29:17.764
You know, what's the food that we're putting in our bodies now?

00:29:17.984 --> 00:29:22.644
This is our vessel, right? This is our car for this drive and this journey in life.

00:29:22.764 --> 00:29:27.104
So are we putting good fuel into it? Are we getting enough sleep and rest?

00:29:27.224 --> 00:29:31.284
Are we, you know, exercising and, you know, getting our endorphins going and

00:29:31.284 --> 00:29:34.864
taking care of, you know, strength training for muscle health and bone health.

00:29:35.286 --> 00:29:38.586
Are we taking the right supplements that we need? So just kind of having a like

00:29:38.586 --> 00:29:41.666
a multi-pronged approach to health and wellness.

00:29:41.866 --> 00:29:45.626
But, you know, self-care is a big one. You know, we might need more therapy

00:29:45.626 --> 00:29:49.806
or more meditation or just more moments of peace, journaling,

00:29:49.966 --> 00:29:54.246
whatever that is for you at this stage in life to be able to refill your tanks

00:29:54.246 --> 00:29:56.026
because, you know, we do so much.

00:29:56.166 --> 00:29:59.126
And so it's important to just kind of take that step and say,

00:29:59.246 --> 00:30:02.106
like, am I getting enough? Am I taking care of myself?

00:30:02.326 --> 00:30:06.146
Because we take care of so many others. And from a mindset perspective.

00:30:06.526 --> 00:30:10.446
I would encourage people to make sure that you're thinking about it in the way

00:30:10.446 --> 00:30:13.986
that we're talking about it right now, as in I want to take really good care

00:30:13.986 --> 00:30:20.886
of my body and I have I'm asking so much of it and not more down into I'm falling apart.

00:30:21.226 --> 00:30:25.006
You know, sometimes I think our self-talk kind of goes in the wrong direction a little bit.

00:30:25.266 --> 00:30:27.466
Yeah, yeah. Yeah. And, you know, just to be kind to ourselves,

00:30:27.566 --> 00:30:30.046
there's going to be, you know, moments where you feel like, you know,

00:30:30.106 --> 00:30:35.326
I'm going crazy or I'm so frustrated or, you know, I'm exhausted and just listening

00:30:35.326 --> 00:30:38.206
to that message and saying, OK, well, like recognize it.

00:30:38.346 --> 00:30:41.246
Don't like, you know, give it the attention that it deserves and then figure

00:30:41.246 --> 00:30:45.466
out, OK, what do I need to to get back to normal and, you know,

00:30:45.546 --> 00:30:47.886
and ask for that and make time for it. Very good point.

00:30:48.106 --> 00:30:52.146
OK, so you have given us a lot of interesting information.

00:30:52.486 --> 00:30:57.326
So tell us how can people find you and find your website?

00:30:57.686 --> 00:31:01.386
Yeah. So the website link, Hot or Just Me, can be found in the show notes.

00:31:01.566 --> 00:31:06.886
And we have discount code 10% of your order if you use the code MindYourMidlife.

00:31:06.986 --> 00:31:11.146
And we can also be found on all socials at Hot or Just Me.

00:31:11.346 --> 00:31:14.406
Hot or Just Me. I love it. I'm sure I have said that before.

00:31:15.946 --> 00:31:19.106
So we've given so many pieces of advice if you

00:31:19.106 --> 00:31:22.026
could kind of wrap that into one i like

00:31:22.026 --> 00:31:24.986
to call it the omg moment one thing that is

00:31:24.986 --> 00:31:29.646
the most important for somebody listening to this to remember what would you

00:31:29.646 --> 00:31:32.966
say i think the biggest thing is that you're not alone you know during this

00:31:32.966 --> 00:31:37.686
time in life you know you're thinking am i going crazy is this normal why is

00:31:37.686 --> 00:31:41.866
this happening and you start to kind of reach out to your girlfriends and it's

00:31:41.866 --> 00:31:44.486
like kind of like check notes or compare notes.

00:31:44.706 --> 00:31:48.706
And then, you know, you talk to your doctor and they might not have the information for you.

00:31:48.826 --> 00:31:52.306
So I think we just spin out in our heads. And the biggest thing is just to realize

00:31:52.306 --> 00:31:53.846
that this is coming for all of us.

00:31:54.346 --> 00:31:58.766
And in some way, shape or form, some, you know, some symptoms higher than others,

00:31:58.886 --> 00:32:01.706
for some people a lot faster than others for different reasons,

00:32:01.706 --> 00:32:06.786
but just realize that this is all happening to us and that it's 100% normal

00:32:06.786 --> 00:32:07.746
and that we're not alone.

00:32:08.726 --> 00:32:13.866
Fantastic. Fantastic way to end. And yeah, I think sometimes we do sort of feel

00:32:13.866 --> 00:32:17.846
like we're a bit isolated and alone, but we are not. Thank you for joining me today.

00:32:18.286 --> 00:32:22.346
It's been such a pleasure. Thank you, Cheryl. Oh, my goodness. You are not alone.

00:32:22.854 --> 00:32:27.894
I love that OMG moment. Save this episode, go back,

00:32:28.234 --> 00:32:32.834
listen to her tips about what we do before we're going to sleep,

00:32:33.174 --> 00:32:37.554
what type of environment we want, and if you're asking yourself why,

00:32:37.554 --> 00:32:39.114
why is this happening to me,

00:32:39.154 --> 00:32:43.174
we talked about that too, about some of the different variables that might be

00:32:43.174 --> 00:32:47.594
going on, and now maybe you have enough information that you feel confident

00:32:47.594 --> 00:32:53.654
to go to a medical professional and talk to them further and really kind of dig into that.

00:32:53.954 --> 00:33:00.834
So grab the link in the show notes for Hotter Just Me and remember your 10% discount code.

00:33:01.094 --> 00:33:06.434
You can also go to CherylPFisher.com slash recommendations and you'll see it there anytime.

00:33:06.854 --> 00:33:12.454
And make sure that you've hit the follow button because in next week's episode,

00:33:12.454 --> 00:33:16.054
I'm going to ask you, how old do you look?

00:33:16.194 --> 00:33:23.254
And we're going to talk about how the number really doesn't have anything to do with anything.

00:33:23.714 --> 00:33:28.794
And you get to decide how you feel, what you do, how you look.

00:33:28.894 --> 00:33:30.094
It's not about the number.

00:33:30.394 --> 00:33:35.594
So I'll see you then. And in the meantime, oh my goodness, let's keep creating confidence.

00:33:35.760 --> 00:33:46.280
Music.