{"version":"1.0.0","segments":[{"speaker":"Sara Poldmae","startTime":1.8,"endTime":5.1,"body":"Sarah, welcome to"},{"speaker":"Sara Poldmae","startTime":1.8,"endTime":5.1,"body":"menopause. Rise and thrive. I am"},{"speaker":"Sara Poldmae","startTime":5.1,"endTime":9.3,"body":"Dr Sarah pulled May, and this"},{"speaker":"Sara Poldmae","startTime":5.1,"endTime":9.3,"body":"podcast is your go to guide for"},{"speaker":"Sara Poldmae","startTime":9.3,"endTime":13.2,"body":"navigating perimenopause and"},{"speaker":"Sara Poldmae","startTime":9.3,"endTime":13.2,"body":"menopause. If you are feeling a"},{"speaker":"Sara Poldmae","startTime":13.2,"endTime":17.22,"body":"little overwhelmed, trust me,"},{"speaker":"Sara Poldmae","startTime":13.2,"endTime":17.22,"body":"you are in great company each"},{"speaker":"Sara Poldmae","startTime":17.22,"endTime":20.78,"body":"week, I'll bring you expert"},{"speaker":"Sara Poldmae","startTime":17.22,"endTime":20.78,"body":"advice, raw, honest"},{"speaker":"Sara Poldmae","startTime":20.78,"endTime":25.22,"body":"conversations and simple tips to"},{"speaker":"Sara Poldmae","startTime":20.78,"endTime":25.22,"body":"help you stay grounded and maybe"},{"speaker":"Sara Poldmae","startTime":25.22,"endTime":29.6,"body":"even find some humor in the"},{"speaker":"Sara Poldmae","startTime":25.22,"endTime":29.6,"body":"process. Let's rise thrive and"},{"speaker":"Sara Poldmae","startTime":29.6,"endTime":36.2,"body":"tackle this wild ride together."},{"speaker":"Sara Poldmae","startTime":29.6,"endTime":36.2,"body":"Hi there, ladies. Welcome back"},{"speaker":"Sara Poldmae","startTime":36.2,"endTime":40.1,"body":"to menopause. Rise and thrive,"},{"speaker":"Sara Poldmae","startTime":36.2,"endTime":40.1,"body":"where we explore the wisdom, the"},{"speaker":"Sara Poldmae","startTime":40.1,"endTime":44.14,"body":"challenges, the transformation,"},{"speaker":"Sara Poldmae","startTime":40.1,"endTime":44.14,"body":"and basically, like all things"},{"speaker":"Sara Poldmae","startTime":44.5,"endTime":48.4,"body":"midlife, if you're going through"},{"speaker":"Sara Poldmae","startTime":44.5,"endTime":48.4,"body":"perimenopause or menopause, you"},{"speaker":"Sara Poldmae","startTime":48.4,"endTime":52.9,"body":"are in the right place I am. Dr"},{"speaker":"Sara Poldmae","startTime":48.4,"endTime":52.9,"body":"Sarah pulled May, and today is a"},{"speaker":"Sara Poldmae","startTime":52.9,"endTime":57.94,"body":"solo episode, and I wanted to"},{"speaker":"Sara Poldmae","startTime":52.9,"endTime":57.94,"body":"jump on and talk to you about an"},{"speaker":"Sara Poldmae","startTime":58.18,"endTime":62.34,"body":"an issue that so many of my"},{"speaker":"Sara Poldmae","startTime":58.18,"endTime":62.34,"body":"patients bring up in clinic, and"},{"speaker":"Sara Poldmae","startTime":62.34,"endTime":67.2,"body":"that is brain fog during this"},{"speaker":"Sara Poldmae","startTime":62.34,"endTime":67.2,"body":"time of life. You are not"},{"speaker":"Sara Poldmae","startTime":67.2,"endTime":71.58,"body":"imagining it, and know you are"},{"speaker":"Sara Poldmae","startTime":67.2,"endTime":71.58,"body":"not losing your mind. I want to"},{"speaker":"Sara Poldmae","startTime":71.58,"endTime":75.6,"body":"talk about what's really"},{"speaker":"Sara Poldmae","startTime":71.58,"endTime":75.6,"body":"happening, why stress may make"},{"speaker":"Sara Poldmae","startTime":75.6,"endTime":79.74,"body":"it worse, and how your hormones"},{"speaker":"Sara Poldmae","startTime":75.6,"endTime":79.74,"body":"are working behind the scenes,"},{"speaker":"Sara Poldmae","startTime":80.04,"endTime":85.4,"body":"again, to contribute to brain"},{"speaker":"Sara Poldmae","startTime":80.04,"endTime":85.4,"body":"fog. So what is brain fog"},{"speaker":"Sara Poldmae","startTime":85.46,"endTime":90.32,"body":"really? You know, my patients"},{"speaker":"Sara Poldmae","startTime":85.46,"endTime":90.32,"body":"describe the feeling of walking"},{"speaker":"Sara Poldmae","startTime":90.32,"endTime":95.0,"body":"into a room and forgetting why"},{"speaker":"Sara Poldmae","startTime":90.32,"endTime":95.0,"body":"they are there, or losing their"},{"speaker":"Sara Poldmae","startTime":95.0,"endTime":99.2,"body":"train of thought mid sentence."},{"speaker":"Sara Poldmae","startTime":95.0,"endTime":99.2,"body":"And I wish I could say that I"},{"speaker":"Sara Poldmae","startTime":99.2,"endTime":103.9,"body":"had no idea what my patients are"},{"speaker":"Sara Poldmae","startTime":99.2,"endTime":103.9,"body":"talking about, but I definitely"},{"speaker":"Sara Poldmae","startTime":103.9,"endTime":109.66,"body":"feel this, and I feel it in a"},{"speaker":"Sara Poldmae","startTime":103.9,"endTime":109.66,"body":"really strong way. I have"},{"speaker":"Sara Poldmae","startTime":109.66,"endTime":114.58,"body":"actually suffered from ADHD for"},{"speaker":"Sara Poldmae","startTime":109.66,"endTime":114.58,"body":"most of my life. I am now"},{"speaker":"Sara Poldmae","startTime":114.58,"endTime":120.3,"body":"finally coming into my own with"},{"speaker":"Sara Poldmae","startTime":114.58,"endTime":120.3,"body":"this battle with ADHD, because I"},{"speaker":"Sara Poldmae","startTime":120.3,"endTime":126.24,"body":"feel like I'm finally starting"},{"speaker":"Sara Poldmae","startTime":120.3,"endTime":126.24,"body":"to acknowledge the gifts that"},{"speaker":"Sara Poldmae","startTime":126.24,"endTime":130.98,"body":"that has brought me. But a"},{"speaker":"Sara Poldmae","startTime":126.24,"endTime":130.98,"body":"struggle is real, and so we"},{"speaker":"Sara Poldmae","startTime":130.98,"endTime":136.74,"body":"actually see a lot of women,"},{"speaker":"Sara Poldmae","startTime":130.98,"endTime":136.74,"body":"myself included, where ADHD gets"},{"speaker":"Sara Poldmae","startTime":136.74,"endTime":143.78,"body":"worse during this time of our"},{"speaker":"Sara Poldmae","startTime":136.74,"endTime":143.78,"body":"lives, and unfortunately, brain"},{"speaker":"Sara Poldmae","startTime":143.78,"endTime":148.16,"body":"fog can come along with that."},{"speaker":"Sara Poldmae","startTime":143.78,"endTime":148.16,"body":"Brain fog can be coexisting with"},{"speaker":"Sara Poldmae","startTime":148.16,"endTime":153.2,"body":"ADHD or can be its own thing. So"},{"speaker":"Sara Poldmae","startTime":148.16,"endTime":153.2,"body":"you don't have to have ADHD to"},{"speaker":"Sara Poldmae","startTime":153.2,"endTime":157.4,"body":"experience brain brain fog. But"},{"speaker":"Sara Poldmae","startTime":153.2,"endTime":157.4,"body":"side note, your brain fog could"},{"speaker":"Sara Poldmae","startTime":157.4,"endTime":162.88,"body":"be even more debilitating if you"},{"speaker":"Sara Poldmae","startTime":157.4,"endTime":162.88,"body":"do have ADHD. So again, what"},{"speaker":"Sara Poldmae","startTime":162.88,"endTime":165.88,"body":"this looks like is we can be"},{"speaker":"Sara Poldmae","startTime":162.88,"endTime":165.88,"body":"struggling to find the right"},{"speaker":"Sara Poldmae","startTime":165.88,"endTime":170.32,"body":"words. We can forget what we"},{"speaker":"Sara Poldmae","startTime":165.88,"endTime":170.32,"body":"were talking about, lose our"},{"speaker":"Sara Poldmae","startTime":170.32,"endTime":174.22,"body":"train of thought. We can forget"},{"speaker":"Sara Poldmae","startTime":170.32,"endTime":174.22,"body":"why we're in a room. Or we can"},{"speaker":"Sara Poldmae","startTime":174.22,"endTime":177.58,"body":"just simply not be able to"},{"speaker":"Sara Poldmae","startTime":174.22,"endTime":177.58,"body":"concentrate on tasks that are in"},{"speaker":"Sara Poldmae","startTime":177.58,"endTime":181.62,"body":"front of us and that can cause"},{"speaker":"Sara Poldmae","startTime":177.58,"endTime":181.62,"body":"real issues, both in family"},{"speaker":"Sara Poldmae","startTime":181.62,"endTime":186.24,"body":"life, personal life, being able"},{"speaker":"Sara Poldmae","startTime":181.62,"endTime":186.24,"body":"to enjoy ourselves and it can"},{"speaker":"Sara Poldmae","startTime":186.24,"endTime":190.08,"body":"also obviously cause problems in"},{"speaker":"Sara Poldmae","startTime":186.24,"endTime":190.08,"body":"our professional lives. So"},{"speaker":"Sara Poldmae","startTime":190.08,"endTime":194.46,"body":"that's what we call brain fog."},{"speaker":"Sara Poldmae","startTime":190.08,"endTime":194.46,"body":"And brain fog is not a medical"},{"speaker":"Sara Poldmae","startTime":194.46,"endTime":199.38,"body":"diagnosis. It's it's a symptom,"},{"speaker":"Sara Poldmae","startTime":194.46,"endTime":199.38,"body":"just like their cluster of lots"},{"speaker":"Sara Poldmae","startTime":199.38,"endTime":202.7,"body":"of different symptoms in"},{"speaker":"Sara Poldmae","startTime":199.38,"endTime":202.7,"body":"menopause, perimenopause"},{"speaker":"Sara Poldmae","startTime":203.06,"endTime":208.04,"body":"cognitive changes are incredibly"},{"speaker":"Sara Poldmae","startTime":203.06,"endTime":208.04,"body":"common during this time during"},{"speaker":"Sara Poldmae","startTime":208.04,"endTime":212.96,"body":"perimenopause and menopause. So"},{"speaker":"Sara Poldmae","startTime":208.04,"endTime":212.96,"body":"what is behind it? One of the"},{"speaker":"Sara Poldmae","startTime":212.96,"endTime":219.5,"body":"major players in perimenopausal"},{"speaker":"Sara Poldmae","startTime":212.96,"endTime":219.5,"body":"or menopausal brain fog is, of"},{"speaker":"Sara Poldmae","startTime":219.5,"endTime":224.38,"body":"course, your hormones, estrogen"},{"speaker":"Sara Poldmae","startTime":219.5,"endTime":224.38,"body":"in particular, estrogen isn't"},{"speaker":"Sara Poldmae","startTime":224.38,"endTime":229.12,"body":"just a reproductive hormone, it"},{"speaker":"Sara Poldmae","startTime":224.38,"endTime":229.12,"body":"is a reproductive hormone, but"},{"speaker":"Sara Poldmae","startTime":229.12,"endTime":233.98,"body":"it's actually a neuro protective"},{"speaker":"Sara Poldmae","startTime":229.12,"endTime":233.98,"body":"hormone, which means that it"},{"speaker":"Sara Poldmae","startTime":233.98,"endTime":239.02,"body":"plays a critical role in brain"},{"speaker":"Sara Poldmae","startTime":233.98,"endTime":239.02,"body":"function. Estrogen helps to"},{"speaker":"Sara Poldmae","startTime":239.02,"endTime":244.08,"body":"regulate neurotransmitters like"},{"speaker":"Sara Poldmae","startTime":239.02,"endTime":244.08,"body":"serotonin, dopamine,"},{"speaker":"Sara Poldmae","startTime":244.38,"endTime":249.54,"body":"acetylcholine, these chemicals"},{"speaker":"Sara Poldmae","startTime":244.38,"endTime":249.54,"body":"are involved in mood. They are"},{"speaker":"Sara Poldmae","startTime":249.54,"endTime":253.98,"body":"involved in memory, and they are"},{"speaker":"Sara Poldmae","startTime":249.54,"endTime":253.98,"body":"involved in focus. So if"},{"speaker":"Sara Poldmae","startTime":253.98,"endTime":258.96,"body":"estrogen levels, when estrogen"},{"speaker":"Sara Poldmae","startTime":253.98,"endTime":258.96,"body":"levels start to fluctuate and"},{"speaker":"Sara Poldmae","startTime":258.96,"endTime":264.08,"body":"eventually drop, your brain is"},{"speaker":"Sara Poldmae","startTime":258.96,"endTime":264.08,"body":"going to feel it. This may be"},{"speaker":"Sara Poldmae","startTime":264.08,"endTime":268.46,"body":"barely noticeable, but for some"},{"speaker":"Sara Poldmae","startTime":264.08,"endTime":268.46,"body":"women, it is one of the major"},{"speaker":"Sara Poldmae","startTime":268.46,"endTime":272.72,"body":"disrupting symptoms that you can"},{"speaker":"Sara Poldmae","startTime":268.46,"endTime":272.72,"body":"have during this time of life,"},{"speaker":"Sara Poldmae","startTime":273.02,"endTime":276.8,"body":"and that's why, why you may feel"},{"speaker":"Sara Poldmae","startTime":273.02,"endTime":276.8,"body":"foggy, forgetful, or just"},{"speaker":"Sara Poldmae","startTime":276.8,"endTime":281.44,"body":"mentally not as sharp as you"},{"speaker":"Sara Poldmae","startTime":276.8,"endTime":281.44,"body":"used to be. And again, this can"},{"speaker":"Sara Poldmae","startTime":281.44,"endTime":284.32,"body":"be a minor disruption, but"},{"speaker":"Sara Poldmae","startTime":281.44,"endTime":284.32,"body":"oftentimes it can be really"},{"speaker":"Sara Poldmae","startTime":284.32,"endTime":289.06,"body":"scary. So it can be scary when"},{"speaker":"Sara Poldmae","startTime":284.32,"endTime":289.06,"body":"you start to walk into rooms and"},{"speaker":"Sara Poldmae","startTime":289.06,"endTime":293.44,"body":"forget what you came into the"},{"speaker":"Sara Poldmae","startTime":289.06,"endTime":293.44,"body":"room for, especially if it's if"},{"speaker":"Sara Poldmae","startTime":293.44,"endTime":297.94,"body":"it's happening more frequently"},{"speaker":"Sara Poldmae","startTime":293.44,"endTime":297.94,"body":"or really frequently, and you"},{"speaker":"Sara Poldmae","startTime":297.94,"endTime":302.04,"body":"haven't had this particular."},{"speaker":"Sara Poldmae","startTime":297.94,"endTime":302.04,"body":"Done before, so it can seem"},{"speaker":"Sara Poldmae","startTime":302.04,"endTime":307.74,"body":"super sudden, it can seem super"},{"speaker":"Sara Poldmae","startTime":302.04,"endTime":307.74,"body":"problematic. And then when we"},{"speaker":"Sara Poldmae","startTime":307.74,"endTime":310.44,"body":"think about dementia and"},{"speaker":"Sara Poldmae","startTime":307.74,"endTime":310.44,"body":"Alzheimer's, we can really start"},{"speaker":"Sara Poldmae","startTime":310.44,"endTime":313.26,"body":"to get into our head. And we"},{"speaker":"Sara Poldmae","startTime":310.44,"endTime":313.26,"body":"definitely don't want to"},{"speaker":"Sara Poldmae","startTime":313.26,"endTime":317.94,"body":"discount these things, if it is"},{"speaker":"Sara Poldmae","startTime":313.26,"endTime":317.94,"body":"a radical shift in the way that"},{"speaker":"Sara Poldmae","startTime":317.94,"endTime":323.9,"body":"your brain works. But oftentimes"},{"speaker":"Sara Poldmae","startTime":317.94,"endTime":323.9,"body":"this can just definitely be part"},{"speaker":"Sara Poldmae","startTime":323.9,"endTime":329.06,"body":"of midlife. Unfortunately,"},{"speaker":"Sara Poldmae","startTime":323.9,"endTime":329.06,"body":"progesterone also plays a role."},{"speaker":"Sara Poldmae","startTime":329.06,"endTime":333.02,"body":"Progesterone is a calming"},{"speaker":"Sara Poldmae","startTime":329.06,"endTime":333.02,"body":"hormone, so when it drops, many"},{"speaker":"Sara Poldmae","startTime":333.02,"endTime":338.72,"body":"women experience more anxiety or"},{"speaker":"Sara Poldmae","startTime":333.02,"endTime":338.72,"body":"difficulty sleeping, both of"},{"speaker":"Sara Poldmae","startTime":338.72,"endTime":343.12,"body":"which can affect your ability to"},{"speaker":"Sara Poldmae","startTime":338.72,"endTime":343.12,"body":"think clearly. So if you aren't"},{"speaker":"Sara Poldmae","startTime":343.12,"endTime":347.62,"body":"sleeping, if you aren't sleeping"},{"speaker":"Sara Poldmae","startTime":343.12,"endTime":347.62,"body":"well, or if you're anxious all"},{"speaker":"Sara Poldmae","startTime":347.62,"endTime":352.72,"body":"the time, you're not going to be"},{"speaker":"Sara Poldmae","startTime":347.62,"endTime":352.72,"body":"of clear mind. You're not going"},{"speaker":"Sara Poldmae","startTime":352.72,"endTime":359.14,"body":"to be able to stay task focused."},{"speaker":"Sara Poldmae","startTime":352.72,"endTime":359.14,"body":"There's so many reasons why you"},{"speaker":"Sara Poldmae","startTime":359.14,"endTime":363.18,"body":"know these hormone fluctuations"},{"speaker":"Sara Poldmae","startTime":359.14,"endTime":363.18,"body":"really can, can play with your"},{"speaker":"Sara Poldmae","startTime":363.18,"endTime":366.84,"body":"mind. So I'd like to say it's"},{"speaker":"Sara Poldmae","startTime":363.18,"endTime":366.84,"body":"certainly not in your head."},{"speaker":"Sara Poldmae","startTime":367.5,"endTime":371.82,"body":"Well, it actually is, but it's"},{"speaker":"Sara Poldmae","startTime":367.5,"endTime":371.82,"body":"not your imagination. It is in"},{"speaker":"Sara Poldmae","startTime":371.82,"endTime":375.84,"body":"your head. It's your brain,"},{"speaker":"Sara Poldmae","startTime":371.82,"endTime":375.84,"body":"right? But we really want to pay"},{"speaker":"Sara Poldmae","startTime":375.84,"endTime":380.22,"body":"close attention, and perhaps, if"},{"speaker":"Sara Poldmae","startTime":375.84,"endTime":380.22,"body":"this is becoming a major issue"},{"speaker":"Sara Poldmae","startTime":380.22,"endTime":384.5,"body":"in your life, because we can't"},{"speaker":"Sara Poldmae","startTime":380.22,"endTime":384.5,"body":"maybe rely on our memory all the"},{"speaker":"Sara Poldmae","startTime":384.5,"endTime":387.56,"body":"time at this time of life, it"},{"speaker":"Sara Poldmae","startTime":384.5,"endTime":387.56,"body":"might be a great idea to start"},{"speaker":"Sara Poldmae","startTime":387.56,"endTime":391.52,"body":"that journal and add in. You"},{"speaker":"Sara Poldmae","startTime":387.56,"endTime":391.52,"body":"know, did you feel brain fog"},{"speaker":"Sara Poldmae","startTime":391.52,"endTime":395.54,"body":"today? What are some examples of"},{"speaker":"Sara Poldmae","startTime":391.52,"endTime":395.54,"body":"the brain fog that you felt? How"},{"speaker":"Sara Poldmae","startTime":395.54,"endTime":399.98,"body":"often are you walking into a"},{"speaker":"Sara Poldmae","startTime":395.54,"endTime":399.98,"body":"room and feeling like you can't"},{"speaker":"Sara Poldmae","startTime":399.98,"endTime":403.06,"body":"remember why you're there."},{"speaker":"Sara Poldmae","startTime":399.98,"endTime":403.06,"body":"Starting to track things is"},{"speaker":"Sara Poldmae","startTime":403.06,"endTime":407.38,"body":"always a good idea when these"},{"speaker":"Sara Poldmae","startTime":403.06,"endTime":407.38,"body":"symptoms start to get scary. So"},{"speaker":"Sara Poldmae","startTime":407.44,"endTime":412.78,"body":"let's, let's add another layer."},{"speaker":"Sara Poldmae","startTime":407.44,"endTime":412.78,"body":"It's not just hormones, it's"},{"speaker":"Sara Poldmae","startTime":412.78,"endTime":416.08,"body":"stress, right? So clearly, this"},{"speaker":"Sara Poldmae","startTime":412.78,"endTime":416.08,"body":"time of our lives can be"},{"speaker":"Sara Poldmae","startTime":416.08,"endTime":420.42,"body":"stressful. Maybe you're caring"},{"speaker":"Sara Poldmae","startTime":416.08,"endTime":420.42,"body":"for aging parents. Maybe you're"},{"speaker":"Sara Poldmae","startTime":420.42,"endTime":425.34,"body":"raising teens, dealing with your"},{"speaker":"Sara Poldmae","startTime":420.42,"endTime":425.34,"body":"husband or marital issues,"},{"speaker":"Sara Poldmae","startTime":425.76,"endTime":429.96,"body":"managing a career, just in"},{"speaker":"Sara Poldmae","startTime":425.76,"endTime":429.96,"body":"general, rethinking life. Your"},{"speaker":"Sara Poldmae","startTime":429.96,"endTime":433.8,"body":"body is changing, and that can"},{"speaker":"Sara Poldmae","startTime":429.96,"endTime":433.8,"body":"feel overwhelming. When we're"},{"speaker":"Sara Poldmae","startTime":433.8,"endTime":438.54,"body":"under chronic stress, we produce"},{"speaker":"Sara Poldmae","startTime":433.8,"endTime":438.54,"body":"more cortisol, that's your"},{"speaker":"Sara Poldmae","startTime":438.54,"endTime":442.22,"body":"body's main stress hormone, and"},{"speaker":"Sara Poldmae","startTime":438.54,"endTime":442.22,"body":"when cortisol stays high, when"},{"speaker":"Sara Poldmae","startTime":442.22,"endTime":446.3,"body":"we keep pumping it out for"},{"speaker":"Sara Poldmae","startTime":442.22,"endTime":446.3,"body":"longer and longer periods, it"},{"speaker":"Sara Poldmae","startTime":446.3,"endTime":449.48,"body":"disrupts the region of your"},{"speaker":"Sara Poldmae","startTime":446.3,"endTime":449.48,"body":"brain known as the hippocampus,"},{"speaker":"Sara Poldmae","startTime":449.48,"endTime":454.46,"body":"and this part of your brain is"},{"speaker":"Sara Poldmae","startTime":449.48,"endTime":454.46,"body":"responsible for memory. So now"},{"speaker":"Sara Poldmae","startTime":454.46,"endTime":457.64,"body":"in the Imagine that your brain"},{"speaker":"Sara Poldmae","startTime":454.46,"endTime":457.64,"body":"is trying to function with less"},{"speaker":"Sara Poldmae","startTime":457.64,"endTime":463.36,"body":"estrogen or fluctuating levels"},{"speaker":"Sara Poldmae","startTime":457.64,"endTime":463.36,"body":"of estrogen. And I challenge"},{"speaker":"Sara Poldmae","startTime":463.36,"endTime":468.52,"body":"this, this concept that we think"},{"speaker":"Sara Poldmae","startTime":463.36,"endTime":468.52,"body":"of menopause as less estrogen,"},{"speaker":"Sara Poldmae","startTime":468.52,"endTime":471.64,"body":"because there's a great period"},{"speaker":"Sara Poldmae","startTime":468.52,"endTime":471.64,"body":"of time during perimenopause"},{"speaker":"Sara Poldmae","startTime":471.64,"endTime":476.38,"body":"where it's actually fluctuating"},{"speaker":"Sara Poldmae","startTime":471.64,"endTime":476.38,"body":"levels of estrogen. And that can"},{"speaker":"Sara Poldmae","startTime":476.38,"endTime":481.32,"body":"be really, really confusing,"},{"speaker":"Sara Poldmae","startTime":476.38,"endTime":481.32,"body":"because some days you may feel"},{"speaker":"Sara Poldmae","startTime":481.74,"endTime":484.74,"body":"perfectly sharp and mentally"},{"speaker":"Sara Poldmae","startTime":481.74,"endTime":484.74,"body":"focused, and then some days"},{"speaker":"Sara Poldmae","startTime":484.74,"endTime":488.7,"body":"you're like, who am I? Why can't"},{"speaker":"Sara Poldmae","startTime":484.74,"endTime":488.7,"body":"I think that can be the"},{"speaker":"Sara Poldmae","startTime":488.7,"endTime":492.96,"body":"fluctuating levels of estrogen,"},{"speaker":"Sara Poldmae","startTime":488.7,"endTime":492.96,"body":"not just the lack of estrogen."},{"speaker":"Sara Poldmae","startTime":493.32,"endTime":498.06,"body":"So imagine your brain trying to"},{"speaker":"Sara Poldmae","startTime":493.32,"endTime":498.06,"body":"function with less estrogen, and"},{"speaker":"Sara Poldmae","startTime":498.06,"endTime":502.82,"body":"you're also pumping out a ton of"},{"speaker":"Sara Poldmae","startTime":498.06,"endTime":502.82,"body":"cortisol, but no wonder you feel"},{"speaker":"Sara Poldmae","startTime":502.82,"endTime":506.18,"body":"foggy. So this isn't just about"},{"speaker":"Sara Poldmae","startTime":502.82,"endTime":506.18,"body":"like inconvenience. This is"},{"speaker":"Sara Poldmae","startTime":506.18,"endTime":510.32,"body":"about the fact that all systems,"},{"speaker":"Sara Poldmae","startTime":506.18,"endTime":510.32,"body":"all of our systems, our stress"},{"speaker":"Sara Poldmae","startTime":510.32,"endTime":514.16,"body":"hormones, our reproductive"},{"speaker":"Sara Poldmae","startTime":510.32,"endTime":514.16,"body":"hormones, our blood sugar"},{"speaker":"Sara Poldmae","startTime":514.16,"endTime":518.3,"body":"levels, our insulin, which is a"},{"speaker":"Sara Poldmae","startTime":514.16,"endTime":518.3,"body":"blood sugar hormone, all of"},{"speaker":"Sara Poldmae","startTime":518.3,"endTime":522.04,"body":"these systems are"},{"speaker":"Sara Poldmae","startTime":518.3,"endTime":522.04,"body":"interconnected, and hormonal"},{"speaker":"Sara Poldmae","startTime":522.04,"endTime":524.8,"body":"shifts can make you more"},{"speaker":"Sara Poldmae","startTime":522.04,"endTime":524.8,"body":"sensitive to stress, and stress"},{"speaker":"Sara Poldmae","startTime":524.8,"endTime":530.02,"body":"can make hormonal imbalances"},{"speaker":"Sara Poldmae","startTime":524.8,"endTime":530.02,"body":"worse. And it's just this loop."},{"speaker":"Sara Poldmae","startTime":530.02,"endTime":533.26,"body":"It's the cycle that you you"},{"speaker":"Sara Poldmae","startTime":530.02,"endTime":533.26,"body":"know, it's a hamster wheel, and"},{"speaker":"Sara Poldmae","startTime":533.26,"endTime":539.86,"body":"it can feel really relentless."},{"speaker":"Sara Poldmae","startTime":533.26,"endTime":539.86,"body":"So what can we do? What? What"},{"speaker":"Sara Poldmae","startTime":539.86,"endTime":541.32,"body":"can we do to"},{"speaker":"Sara Poldmae","startTime":541.32,"endTime":545.64,"body":"combat brain fog? Well, there's"},{"speaker":"Sara Poldmae","startTime":541.32,"endTime":545.64,"body":"a ton of solutions. And, you"},{"speaker":"Sara Poldmae","startTime":545.64,"endTime":549.78,"body":"know, as a clinician, when I sit"},{"speaker":"Sara Poldmae","startTime":545.64,"endTime":549.78,"body":"down with patients in clinic,"},{"speaker":"Sara Poldmae","startTime":549.78,"endTime":552.78,"body":"there's, you know, I I tell my"},{"speaker":"Sara Poldmae","startTime":549.78,"endTime":552.78,"body":"patients, and I'm going to tell"},{"speaker":"Sara Poldmae","startTime":552.78,"endTime":556.98,"body":"you now that there's good news,"},{"speaker":"Sara Poldmae","startTime":552.78,"endTime":556.98,"body":"brain fog is not permanent, and"},{"speaker":"Sara Poldmae","startTime":556.98,"endTime":560.3,"body":"there are a lot of things that"},{"speaker":"Sara Poldmae","startTime":556.98,"endTime":560.3,"body":"you can do to support your brain"},{"speaker":"Sara Poldmae","startTime":560.3,"endTime":564.26,"body":"during this time, and maybe I'll"},{"speaker":"Sara Poldmae","startTime":560.3,"endTime":564.26,"body":"go off on a tangent here for a"},{"speaker":"Sara Poldmae","startTime":564.26,"endTime":568.76,"body":"second. But even if you aren't"},{"speaker":"Sara Poldmae","startTime":564.26,"endTime":568.76,"body":"having brain fog, there are a"},{"speaker":"Sara Poldmae","startTime":568.76,"endTime":572.6,"body":"lot of things that you you can"},{"speaker":"Sara Poldmae","startTime":568.76,"endTime":572.6,"body":"and should do during this time"},{"speaker":"Sara Poldmae","startTime":572.6,"endTime":577.52,"body":"to support brain health, because"},{"speaker":"Sara Poldmae","startTime":572.6,"endTime":577.52,"body":"brain fog is not super"},{"speaker":"Sara Poldmae","startTime":577.52,"endTime":582.52,"body":"concerning. It's just annoying,"},{"speaker":"Sara Poldmae","startTime":577.52,"endTime":582.52,"body":"but at some point, you know, we"},{"speaker":"Sara Poldmae","startTime":582.52,"endTime":587.26,"body":"could be looking at Alzheimer's"},{"speaker":"Sara Poldmae","startTime":582.52,"endTime":587.26,"body":"or dementia. So we should be,"},{"speaker":"Sara Poldmae","startTime":587.98,"endTime":590.74,"body":"you know, preparing ourselves"},{"speaker":"Sara Poldmae","startTime":587.98,"endTime":590.74,"body":"and making sure that we're"},{"speaker":"Sara Poldmae","startTime":590.74,"endTime":595.12,"body":"protecting our brain in any way,"},{"speaker":"Sara Poldmae","startTime":590.74,"endTime":595.12,"body":"shape or form that we can so but"},{"speaker":"Sara Poldmae","startTime":595.12,"endTime":600.12,"body":"to combat brain fog and to"},{"speaker":"Sara Poldmae","startTime":595.12,"endTime":600.12,"body":"combat many, many different. Um,"},{"speaker":"Sara Poldmae","startTime":601.02,"endTime":605.7,"body":"long term health concerns, sleep"},{"speaker":"Sara Poldmae","startTime":601.02,"endTime":605.7,"body":"is your superpower, protecting"},{"speaker":"Sara Poldmae","startTime":605.7,"endTime":609.3,"body":"your sleep. Protecting your"},{"speaker":"Sara Poldmae","startTime":605.7,"endTime":609.3,"body":"sleep equals protecting your"},{"speaker":"Sara Poldmae","startTime":609.3,"endTime":614.16,"body":"brain. So trying to get seven to"},{"speaker":"Sara Poldmae","startTime":609.3,"endTime":614.16,"body":"nine hours of restful sleep each"},{"speaker":"Sara Poldmae","startTime":614.16,"endTime":619.38,"body":"night is certainly easier said"},{"speaker":"Sara Poldmae","startTime":614.16,"endTime":619.38,"body":"than done, but it's important,"},{"speaker":"Sara Poldmae","startTime":619.74,"endTime":624.74,"body":"and there's actually research"},{"speaker":"Sara Poldmae","startTime":619.74,"endTime":624.74,"body":"coming out that it's not the the"},{"speaker":"Sara Poldmae","startTime":624.74,"endTime":627.74,"body":"amount or total hours of sleep"},{"speaker":"Sara Poldmae","startTime":624.74,"endTime":627.74,"body":"that you get, but the"},{"speaker":"Sara Poldmae","startTime":627.74,"endTime":634.1,"body":"consistency of your going to bed"},{"speaker":"Sara Poldmae","startTime":627.74,"endTime":634.1,"body":"and waking times. So maybe"},{"speaker":"Sara Poldmae","startTime":634.1,"endTime":638.54,"body":"focusing more on the consistency"},{"speaker":"Sara Poldmae","startTime":634.1,"endTime":638.54,"body":"of your bedtime and your waking"},{"speaker":"Sara Poldmae","startTime":638.54,"endTime":642.52,"body":"time and really working on your"},{"speaker":"Sara Poldmae","startTime":638.54,"endTime":642.52,"body":"circadian rhythm. So easier said"},{"speaker":"Sara Poldmae","startTime":642.52,"endTime":646.66,"body":"than done, but considering you"},{"speaker":"Sara Poldmae","startTime":642.52,"endTime":646.66,"body":"know, wind down routines, any"},{"speaker":"Sara Poldmae","startTime":646.72,"endTime":651.46,"body":"herbal support, and working with"},{"speaker":"Sara Poldmae","startTime":646.72,"endTime":651.46,"body":"a practitioner for supporting"},{"speaker":"Sara Poldmae","startTime":651.46,"endTime":655.48,"body":"your sleep could be a value or"},{"speaker":"Sara Poldmae","startTime":651.46,"endTime":655.48,"body":"is of value regardless of"},{"speaker":"Sara Poldmae","startTime":655.48,"endTime":658.3,"body":"whether you have sleep issues,"},{"speaker":"Sara Poldmae","startTime":655.48,"endTime":658.3,"body":"regardless of whether you have"},{"speaker":"Sara Poldmae","startTime":658.3,"endTime":662.7,"body":"brain fog. Sleep is your"},{"speaker":"Sara Poldmae","startTime":658.3,"endTime":662.7,"body":"superpower and support your body"},{"speaker":"Sara Poldmae","startTime":662.7,"endTime":667.14,"body":"in so many different ways."},{"speaker":"Sara Poldmae","startTime":662.7,"endTime":667.14,"body":"Another thing that you can do"},{"speaker":"Sara Poldmae","startTime":667.14,"endTime":673.26,"body":"for brain fog is to move your"},{"speaker":"Sara Poldmae","startTime":667.14,"endTime":673.26,"body":"body so exercise, especially"},{"speaker":"Sara Poldmae","startTime":673.26,"endTime":677.46,"body":"getting your heart rate up, can"},{"speaker":"Sara Poldmae","startTime":673.26,"endTime":677.46,"body":"really help to improve memory"},{"speaker":"Sara Poldmae","startTime":677.46,"endTime":682.88,"body":"and focus. And exercise can help"},{"speaker":"Sara Poldmae","startTime":677.46,"endTime":682.88,"body":"with brain fog from the angle of"},{"speaker":"Sara Poldmae","startTime":682.88,"endTime":686.66,"body":"stress management. So obviously,"},{"speaker":"Sara Poldmae","startTime":682.88,"endTime":686.66,"body":"exercise helps with managing"},{"speaker":"Sara Poldmae","startTime":686.66,"endTime":691.52,"body":"stress levels. And just, you"},{"speaker":"Sara Poldmae","startTime":686.66,"endTime":691.52,"body":"know, moving your body every day"},{"speaker":"Sara Poldmae","startTime":691.52,"endTime":696.68,"body":"can be a great way to support"},{"speaker":"Sara Poldmae","startTime":691.52,"endTime":696.68,"body":"not only your brain, but also"},{"speaker":"Sara Poldmae","startTime":696.68,"endTime":700.6,"body":"your stress levels. Eating to"},{"speaker":"Sara Poldmae","startTime":696.68,"endTime":700.6,"body":"support your brain. There are so"},{"speaker":"Sara Poldmae","startTime":700.6,"endTime":704.38,"body":"many good brain healthy foods,"},{"speaker":"Sara Poldmae","startTime":700.6,"endTime":704.38,"body":"but healthy fats are one of the"},{"speaker":"Sara Poldmae","startTime":704.38,"endTime":708.4,"body":"big ones. Your brain is actually"},{"speaker":"Sara Poldmae","startTime":704.38,"endTime":708.4,"body":"the brains. Your brain cells are"},{"speaker":"Sara Poldmae","startTime":708.4,"endTime":712.66,"body":"coated with like a healthy lipid"},{"speaker":"Sara Poldmae","startTime":708.4,"endTime":712.66,"body":"layer, right a fat layer. So by"},{"speaker":"Sara Poldmae","startTime":712.66,"endTime":716.08,"body":"eating really healthy fats, you"},{"speaker":"Sara Poldmae","startTime":712.66,"endTime":716.08,"body":"can nourish your brain. Leafy"},{"speaker":"Sara Poldmae","startTime":716.08,"endTime":721.32,"body":"greens, foods rich in omega"},{"speaker":"Sara Poldmae","startTime":716.08,"endTime":721.32,"body":"three fatty acids, can help fuel"},{"speaker":"Sara Poldmae","startTime":721.32,"endTime":726.0,"body":"your brain. Obviously, reducing"},{"speaker":"Sara Poldmae","startTime":721.32,"endTime":726.0,"body":"sugar and processed foods, which"},{"speaker":"Sara Poldmae","startTime":726.0,"endTime":731.52,"body":"can spike inflammation, will"},{"speaker":"Sara Poldmae","startTime":726.0,"endTime":731.52,"body":"help to combat brain fog."},{"speaker":"Sara Poldmae","startTime":732.6,"endTime":736.5,"body":"Considering herbal or hormonal"},{"speaker":"Sara Poldmae","startTime":732.6,"endTime":736.5,"body":"support, you know, I can throw"},{"speaker":"Sara Poldmae","startTime":736.5,"endTime":740.72,"body":"out adaptogens like Ashwagandha"},{"speaker":"Sara Poldmae","startTime":736.5,"endTime":740.72,"body":"or Rhodiola to help with stress"},{"speaker":"Sara Poldmae","startTime":740.72,"endTime":745.22,"body":"response. But in the ideal"},{"speaker":"Sara Poldmae","startTime":740.72,"endTime":745.22,"body":"world, you could work with a"},{"speaker":"Sara Poldmae","startTime":745.22,"endTime":749.12,"body":"practitioner that can help you"},{"speaker":"Sara Poldmae","startTime":745.22,"endTime":749.12,"body":"to pick out a supplementation"},{"speaker":"Sara Poldmae","startTime":749.12,"endTime":752.54,"body":"that that would be most"},{"speaker":"Sara Poldmae","startTime":749.12,"endTime":752.54,"body":"appropriate for you, not only to"},{"speaker":"Sara Poldmae","startTime":752.54,"endTime":756.5,"body":"address your brain fog, but you"},{"speaker":"Sara Poldmae","startTime":752.54,"endTime":756.5,"body":"as a whole person, bio identical"},{"speaker":"Sara Poldmae","startTime":756.5,"endTime":760.72,"body":"hormone therapy can make a huge"},{"speaker":"Sara Poldmae","startTime":756.5,"endTime":760.72,"body":"difference for brain fog, and I"},{"speaker":"Sara Poldmae","startTime":760.72,"endTime":765.64,"body":"find that women often come in"},{"speaker":"Sara Poldmae","startTime":760.72,"endTime":765.64,"body":"seeking bio identical hormone"},{"speaker":"Sara Poldmae","startTime":765.64,"endTime":768.22,"body":"replacement therapy, and that"},{"speaker":"Sara Poldmae","startTime":765.64,"endTime":768.22,"body":"could be the way to go, but it"},{"speaker":"Sara Poldmae","startTime":768.22,"endTime":770.92,"body":"may not be the first step. We"},{"speaker":"Sara Poldmae","startTime":768.22,"endTime":770.92,"body":"want to make sure that you're"},{"speaker":"Sara Poldmae","startTime":770.92,"endTime":775.66,"body":"supporting your system in a"},{"speaker":"Sara Poldmae","startTime":770.92,"endTime":775.66,"body":"holistic way and not just"},{"speaker":"Sara Poldmae","startTime":775.66,"endTime":779.08,"body":"jumping towards hormones as the"},{"speaker":"Sara Poldmae","startTime":775.66,"endTime":779.08,"body":"first thing. That might be the"},{"speaker":"Sara Poldmae","startTime":779.08,"endTime":782.94,"body":"best thing, but it could be in"},{"speaker":"Sara Poldmae","startTime":779.08,"endTime":782.94,"body":"conjunction with and often in"},{"speaker":"Sara Poldmae","startTime":782.94,"endTime":787.86,"body":"our clinic, it's almost always"},{"speaker":"Sara Poldmae","startTime":782.94,"endTime":787.86,"body":"in conjunction with lifestyle"},{"speaker":"Sara Poldmae","startTime":788.1,"endTime":792.12,"body":"and supplementation and moving"},{"speaker":"Sara Poldmae","startTime":788.1,"endTime":792.12,"body":"your body and getting enough"},{"speaker":"Sara Poldmae","startTime":792.12,"endTime":795.54,"body":"sleep, because we want to look"},{"speaker":"Sara Poldmae","startTime":792.12,"endTime":795.54,"body":"at you holistically, not just"},{"speaker":"Sara Poldmae","startTime":795.54,"endTime":799.38,"body":"put patches on problems,"},{"speaker":"Sara Poldmae","startTime":795.54,"endTime":799.38,"body":"mindfulness, breath work,"},{"speaker":"Sara Poldmae","startTime":799.38,"endTime":803.18,"body":"meditation. They don't just"},{"speaker":"Sara Poldmae","startTime":799.38,"endTime":803.18,"body":"sound good, they are actually"},{"speaker":"Sara Poldmae","startTime":803.18,"endTime":809.12,"body":"great at proving to reduce"},{"speaker":"Sara Poldmae","startTime":803.18,"endTime":809.12,"body":"cortisol spikes and improve"},{"speaker":"Sara Poldmae","startTime":809.12,"endTime":813.92,"body":"cognitive clarity. So just a few"},{"speaker":"Sara Poldmae","startTime":809.12,"endTime":813.92,"body":"things that you can do"},{"speaker":"Sara Poldmae","startTime":813.98,"endTime":819.08,"body":"acupuncture again, can influence"},{"speaker":"Sara Poldmae","startTime":813.98,"endTime":819.08,"body":"stress hormones. So I would take"},{"speaker":"Sara Poldmae","startTime":819.08,"endTime":821.08,"body":"a look at that. If you're not"},{"speaker":"Sara Poldmae","startTime":819.08,"endTime":821.08,"body":"under the care of an"},{"speaker":"Sara Poldmae","startTime":821.08,"endTime":826.9,"body":"acupuncturist, find one such a"},{"speaker":"Sara Poldmae","startTime":821.08,"endTime":826.9,"body":"valuable medicine my first love"},{"speaker":"Sara Poldmae","startTime":827.02,"endTime":832.36,"body":"in the medical world. But, you"},{"speaker":"Sara Poldmae","startTime":827.02,"endTime":832.36,"body":"know, moving on, I really want"},{"speaker":"Sara Poldmae","startTime":832.36,"endTime":837.22,"body":"to just, you know, take a moment"},{"speaker":"Sara Poldmae","startTime":832.36,"endTime":837.22,"body":"to share that you're not alone."},{"speaker":"Sara Poldmae","startTime":837.28,"endTime":843.48,"body":"This is such a common concern,"},{"speaker":"Sara Poldmae","startTime":837.28,"endTime":843.48,"body":"it is a documented symptom of"},{"speaker":"Sara Poldmae","startTime":843.48,"endTime":847.8,"body":"perimenopause and menopause, and"},{"speaker":"Sara Poldmae","startTime":843.48,"endTime":847.8,"body":"I want you to hear this loud and"},{"speaker":"Sara Poldmae","startTime":847.8,"endTime":853.38,"body":"clear. You are not broken. This"},{"speaker":"Sara Poldmae","startTime":847.8,"endTime":853.38,"body":"is not permanent. You are"},{"speaker":"Sara Poldmae","startTime":853.38,"endTime":859.44,"body":"transitioning, and your brain is"},{"speaker":"Sara Poldmae","startTime":853.38,"endTime":859.44,"body":"literally rewiring itself, and"},{"speaker":"Sara Poldmae","startTime":859.44,"endTime":863.9,"body":"with the right support, you can"},{"speaker":"Sara Poldmae","startTime":859.44,"endTime":863.9,"body":"feel clear, you can feel feel"},{"speaker":"Sara Poldmae","startTime":863.9,"endTime":869.42,"body":"calm, you can feel focused, and"},{"speaker":"Sara Poldmae","startTime":863.9,"endTime":869.42,"body":"you can be capable again. So"},{"speaker":"Sara Poldmae","startTime":869.42,"endTime":874.58,"body":"just be gentle with yourself."},{"speaker":"Sara Poldmae","startTime":869.42,"endTime":874.58,"body":"You are doing an amazing job in"},{"speaker":"Sara Poldmae","startTime":874.58,"endTime":879.62,"body":"this physically and emotionally"},{"speaker":"Sara Poldmae","startTime":874.58,"endTime":879.62,"body":"demanding phase of your life,"},{"speaker":"Sara Poldmae","startTime":880.16,"endTime":885.88,"body":"and I want to thank you for"},{"speaker":"Sara Poldmae","startTime":880.16,"endTime":885.88,"body":"joining me on my podcast. It's"},{"speaker":"Sara Poldmae","startTime":885.94,"endTime":890.8,"body":"if this episode resonated with"},{"speaker":"Sara Poldmae","startTime":885.94,"endTime":890.8,"body":"you, share it with a friend. I"},{"speaker":"Sara Poldmae","startTime":890.8,"endTime":895.24,"body":"could use the support in growing"},{"speaker":"Sara Poldmae","startTime":890.8,"endTime":895.24,"body":"this podcast. So I thank you for"},{"speaker":"Sara Poldmae","startTime":895.24,"endTime":899.8,"body":"any shares. You know, if your"},{"speaker":"Sara Poldmae","startTime":895.24,"endTime":899.8,"body":"friends are thinking, why can't"},{"speaker":"Sara Poldmae","startTime":899.8,"endTime":904.2,"body":"I. Think straight anymore, or I"},{"speaker":"Sara Poldmae","startTime":899.8,"endTime":904.2,"body":"forget things all the time."},{"speaker":"Sara Poldmae","startTime":904.44,"endTime":907.2,"body":"Please share this episode with"},{"speaker":"Sara Poldmae","startTime":904.44,"endTime":907.2,"body":"them. I think that they would"},{"speaker":"Sara Poldmae","startTime":907.2,"endTime":912.48,"body":"really appreciate it, and don't"},{"speaker":"Sara Poldmae","startTime":907.2,"endTime":912.48,"body":"forget that I do have a resource"},{"speaker":"Sara Poldmae","startTime":912.48,"endTime":918.3,"body":"on my website, rising woman"},{"speaker":"Sara Poldmae","startTime":912.48,"endTime":918.3,"body":"project.com there is a free"},{"speaker":"Sara Poldmae","startTime":918.3,"endTime":922.94,"body":"resource out there for you, if"},{"speaker":"Sara Poldmae","startTime":918.3,"endTime":922.94,"body":"you are looking for ways to get"},{"speaker":"Sara Poldmae","startTime":922.94,"endTime":927.92,"body":"started in managing this journey"},{"speaker":"Sara Poldmae","startTime":922.94,"endTime":927.92,"body":"through midlife and thank you,"},{"speaker":"Sara Poldmae","startTime":927.92,"endTime":930.92,"body":"thank you. Thank you. Thank you"},{"speaker":"Sara Poldmae","startTime":927.92,"endTime":930.92,"body":"for being here. Thank you for"},{"speaker":"Sara Poldmae","startTime":930.92,"endTime":937.4,"body":"sharing and for taking time for"},{"speaker":"Sara Poldmae","startTime":930.92,"endTime":937.4,"body":"yourself. Stay kind to yourself"},{"speaker":"Sara Poldmae","startTime":937.4,"endTime":941.56,"body":"during this time, give yourself"},{"speaker":"Sara Poldmae","startTime":937.4,"endTime":941.56,"body":"praise. And I look forward to"},{"speaker":"Sara Poldmae","startTime":941.56,"endTime":943.48,"body":"having you tune in next week."},{"speaker":"Sara Poldmae","startTime":941.56,"endTime":943.48,"body":"You."}]}