Thriving through Menopause Podcast
Welcome to the Thriving through Menopause Podcast. We are dedicated to helping you navigate the transformative journey of menopause and perimenopause with grace, confidence, and empowerment.
Together, we'll explore a wide range of topics aimed at supporting your physical and emotional well-being during this significant life stage.
Each episode, we'll provide practical tips and strategies that you can adopt and implement.
Listen in and join me on this empowering journey.
Thriving through Menopause Podcast
38. Hormones, Weight Loss and Belly Fat Loss - Let's Discuss!
Unlock the secrets of managing weight and health during menopause with our latest episode of Thriving Through Menopause!
Join us as we shed light on the pivotal role hormones play in weight management, especially as estrogen levels decline starting around age 35.
Understand how these hormonal shifts can slow down metabolism, reduce muscle mass, and lead to increased belly fat and insulin resistance. Armed with this knowledge, you can tailor your nutrition and habits to effectively manage weight and maintain health through menopause.
Discover practical ways to manage insulin levels and incorporate resistance exercises into your routine without stepping into a gym.
Today, we debunk common misconceptions about workout duration, proving that even a 15 to 30-minute session can make a substantial difference.
Learn how to make smarter food choices to prevent insulin spikes that hinder fat burning and promote fat storage.
Say goodbye to endless hours at the gym and hello to efficient, manageable fitness routines that fit into your busy schedule.
Leptin, ghrelin, and cortisol are not just jargon—these hormones significantly influence hunger, satiety, and stress. we go into how lack of sleep can increase ghrelin, making you hungrier, while chronic stress can elevate cortisol, leading to weight gain and metabolic issues.
Get actionable tips on improving sleep habits and managing stress to keep these hormones in check. Empower your menopause journey with support, resources, and a fresh perspective that embraces this life stage as an opportunity for growth and renewal.
Don’t miss this empowering episode packed with valuable insights and practical advice!
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Hello my friends, welcome, welcome to my channel. I have just a few minutes here and I wanted to bring you some information about hormones and weight loss and belly fat loss. So today we'll be talking about hormones and one of the reasons why these hormones play a huge role in weight loss. Now, when I was in my medical training, this is what we were taught Teach your patient to work out and eat less and they lose weight. Yes, I mean, that's part of the story. A caloric deficit helps. However, there are so many hormonal changes that we cannot ignore, so I'll talk about four hormones today. One of them really is particular to women mostly. The other three is for everyone. So I want you to listen very carefully, because you can change your nutrition and your habits so that your weight loss efforts are actually more successful.
Speaker 2:Welcome to the Thriving Through Menopause podcast. Dr Inaka Yembe, your host, is dedicated to helping you navigate the transformative journey of menopause and perimenopause, particularly focused on achieving menopausal weight loss and reducing belly fat. As a postmenopausal physician herself who has helped thousands of women experiencing the significant life stage, she understands the unique challenges you face. Listen in as we explore a wide range of topics aimed at supporting you in your health and wellness journey. Hopefully, the practical tips and strategies offered potentially help you adopt an empowering approach towards menopausal weight loss and belly fat reduction. And now here's your host, dr Inaka Yembe.
Speaker 1:First hormone, estrogen. Now, this is the female hormone. It is responsible for our metabolism. Estrogen is that power hormone, so it's responsible also for your female characteristics. So you know, when you get into your teens, or sometimes in the preteen age, you start to develop your breasts and your hips. All of that is determined by estrogen. You get into your reproductive age. Your hormone levels will fluctuate depending on the day of the month. However, when you start getting to the age of 35, your hormone level, of the hormone estrogen, its level starts to decline naturally. That's what nature tells us. So when you're younger and your metabolism is up and you are storing fat in a gynoid fashion, more in your hips and your breasts because you're younger, when you get older, past the age of 35, and that process of the estrogen decline actually takes about seven, eight years for most people. We don't feel it, but it's happening. So that period is called perimenopause. From 35 to when you actually go into menopause, your estrogen level is declining.
Speaker 1:A few things happen and this is the reason why, if you're a female and you didn't change anything, didn't change your nutrition, did not change the way you work out you will slowly gain weight during this period, up to 5 to 10 pounds for some people in 10 years, even if you changed nothing. This is the reason why females have to change their habits naturally because of the decline in estrogen. Why is that their habits? Naturally because of the decline in estrogen. Why is that? Number one there's a phenomenon called sarcopenia, so that means that your muscle fibers are fewer as you get older. That's going to drop your basal metabolic rate. Then you start having some symptoms like hot flashes, mood swings and things like that that make you unmotivated and you don't feel like doing too much. Another thing that happens, though, is that you have a redistribution of your fat body fat storage. That's where things can start to impact your medical health, because if you store fat in your hips and your thighs I mean, if you store enough maybe you start to worry about it. However, when you get older and the estrogen level drops, then you start to store fat more.
Speaker 1:In the mid section. You start to develop belly fat. There's two kinds of belly fat. One of them is in between your vital organs your kidney, your liver, your bowel. That one is dangerous. It's inflammatory. It puts you at risk of hypertension and diabetes. The other kind of belly fat is more superficial, subcutaneous, it's not really dangerous. I mean, if you have a lot of subcutaneous fat and you're carrying that around, yes, you can have some joint pain and things like that, but it doesn't really affect your metabolic health. So estrogen, remember its decline reduces your muscle mass, decreases your basal metabolic rate, will cause you to store or prioritize fat storage now in the belly area, and it's also going to make you somewhat more insulin resistant. When you're insulin resistant, you just store more body fat overall.
Speaker 1:There is a biofeedback mechanism. This is why, when you go to the doctor, they can do a blood test. There's a hormone that's produced, called FSH, follicular stimulating hormone. That hormone is produced and it tells your ovaries yes, produce the estrogen now. However, because of nature, nature is retiring your ovaries and say lady, you're now past the age of 45, 50. When most women go into menopause 52, your ovaries are retired. So FSH is trying to overstimulate those ovaries and its levels are going high. That's why your doctor can do an FSH level and say, well, yes, you're in menopause now. That's not really really necessary, however, it can be done for documentation. So bottom line if you're a female past the age of 35, or if you had your ovaries removed because of some reason or if you had your ovaries retired early because you had treatment like chemotherapy.
Speaker 1:You need to pay attention to your nutrition, because this is where nutrition can change things. So you age in a healthy way. So you're not older and sicker. Statistics do show that most women, as they get older, they change weight. Because we just don't know that we need to change the habits. What are the habits that we need to change? Of course I'm going to go there. Number one is the way you eat the quality of your food. You can't run around anymore eating chips and Cheetos and cookies like you were and think you can get away with it. We cannot. We're now in menopause or perimenopause. We're older now. Our estrogen level is low, we're more insulin resistant. We are going to be storing that belly fat. So change the quality of your food first.
Speaker 1:Number one go for unprocessed foods. I'm going to give you a very simple example of processing versus unprocessed. This is an example If I have corn on the cob that comes from the farm, it's still the corn on the cob that's unprocessed or lightly processed. However, the same corn in corn flakes I mean really I don't even know how much corn. There truly is in corn flakes. It's overly processed. The manufacturer has added so many things to it. Now they have taken away the good stuff. So eat your food in its most natural state every single time. That's the very first thing you want to do as a female past the age of 35. And really for everyone, unprocessed foods first.
Speaker 1:So I had this argument with a patient in the clinic and she was eating these sausage links because you know she didn't want too much on her stomach all the time. So she was just eating these little sausage links and I said there is no, no, no nutrition value in that, because it has taken I don't know meat or pork or something over processed. It added too much fat, too much salt, too many preservatives that are dangerous for you. Now, however, you could have just gone to the store and purchased some meat or some turkey or some pork or whatever it is, and prep it so it's tasty for you. Number one go for unprocessed foods.
Speaker 1:Now I'm going to tell you how often. How often? 80% of the time. So don't shoot for perfection. This journey can never, ever be perfect. It cannot be perfect. So if you do the correct things 80% of the time, you're good. So how about the days for birthday? It's Christmas, it's a holiday. You went out for a date night. Yes, you can have something that's unprocessed. You will be fine if you had something that was not processed. Once every week, once every other week, you'll be okay. I'm talking about your daily nutrition. What you eat three, four times a day should be unprocessed. This gives you room to go out and enjoy yourself, because truth is, we need those things in our lives. Okay, so back to the hormones.
Speaker 1:The second thing remember estrogen. Its declining levels will cause you to lose some muscle mass. Your muscle mass declines enough. It's actually dangerous. Your bones get weak. You can actually fracture a bone when you fall. When you're older, that happens a lot. I'm working in an emergency room now. This is my shift. I just have no patience, so I'm waiting. But we see quite a few fractures coming in and they happen just so fast. You weren't ready, weren't even thinking about it. We're walking. You fell on your arm. You fractured your wrist. You fell on your hip. You fractured your hip. We need this muscle mass to make us stronger, to give us good posture and to protect our bones and our joints. You get a fracture when you're older, I mean, life really truly changes Now. You're just no longer independent yet than you were. Change the habits so that you can age gracefully, live the life that you want to live as a healthy person and not as a sick person. So what can we do to protect our muscle mass?
Speaker 1:Back to nutrition. This is the formula One gram of unprocessed protein per pound of your ideal body weight on a BMI chart, per day. So if my current weight is 300 pounds, I cannot eat 300 grams of protein per day. I need to go to a BMI chart. Yes, those charts are not accurate, but I need a place to start. So I'm going to go to a BMI chart and I'm going to look for my ideal body weight. There's going to be a range. I'm going to pick one number somewhere to start. Maybe I'm five, seven, for example, the ideal body weight that I pick could be 150 pounds. I need to consume 150 grams of protein per day. So how do I figure that out? I need to be looking at labels. If I buy one large egg, it's going to have 70 calories, that's okay, and it has six grams of protein. That's how you figure out your protein If I'm eating, say, 99% lean ground turkey, I know that four ounces are going to contain 28 grams of protein.
Speaker 1:So very important for you to figure out what food you need to eat to give you enough protein throughout the day. The way I personally do it is just like I do my steps. I start early and make sure that that breakfast has enough protein. We need to move away from what our parents did, or my parents did Wake up in the morning, eat a grapefruit and a bowl of cereal did, or my parents did wake up in the morning, eat a grapefruit and a bowl of cereal. Can't do that when we are older. Now we're going to build up belly fat. We're going to increase and have more total body fat if we continue to do that.
Speaker 1:Don't just move away from cereal every day. Don't do it every day. No, instead I'm going to go for, say, a couple of boiled eggs and add four ounces of egg whites, for example, and maybe a slice of Ezekiel bread toast. That already gives me about 29 grams of protein and that's pretty good enough for me for my breakfast, and then that's how I add the protein through the day. I could even beef that up by adding some cottage cheese to my eggs when I make an omelet, and I could easily reach 40 grams of protein for breakfast.
Speaker 1:I like to have a big load of protein in the morning. Why? Because I am 56 now, so I know my estrogen level is pretty much inexistent. Doesn't exist, doesn't exist. So I'm going to have a big load of protein first thing in the morning. Start early so that through the day you know you're really banking up your protein and adding it up. Don't wait till about 12 noon and then you start thinking, oh no, oh no, oh no. Well, I mean, all is not lost, you can still catch up, but it's just going to be a little bit harder.
Speaker 1:The second thing that I want to do to protect my muscles, yes, ma'am, is exercise. You guessed it right, it's the exercise. Yes, I am doing 10,000 steps per day. That gives me a good cardiovascular exercise, helps me with blood flow, keeps me overall healthy and, yes, I burn some calories, and I do that through the day because, listen, being sedentary is another disease, just like hypertension we have sedentary. That's another disease. So I don't want to be sedentary. However, if I'm in menopause, I know that my muscle mass is declining.
Speaker 1:I do want to put the effort in into doing some resistance exercises at least three times a week. What are these? These are things like pushups, squats, other things like working with dumbbells, barbells. And when I say that, don't panic. If you have bottles of water, gallons of water at home, you can use those.
Speaker 1:I had a client in Africa. This was genius. She took her pillowcase and loaded it with books tied up the tub, and she used that like a kettle bell. I said that is so, so, so smart. Do this. You have these things at home around the house that you can use as weights. So there's no excuse. I had another lady who lives by the beach somewhere in another country. She just went out and found some big rocks. I don't know how much they weighed. She didn't know how much they weighed, but she was using those for her upper body exercises and her lower body exercises Beautiful. So put some effort into learning and doing some resistance exercises.
Speaker 1:And no, you don't have to exercise for a whole hour. That's a misconception. Some of us don't have an hour. So if you can exercise, if you can walk 15 minutes, it's better than walking no minutes. If you can do your resistance exercises for 30 minutes, that's good, and I don't mean 30 minutes texting and working out. I mean 30 minutes where you're doing the exercises and you have about 30 seconds to one minute in between exercises. Those are the kind of things your nutrition and your activity level, cardiovascular exercises and resistance exercises that will help you counteract some of those effects of declining estrogen.
Speaker 1:When we are older Now you get to 56, like me ovaries are retired. Jesus Christ said no more estrogen will be produced by this ovary. This is the reason why 60 year old females, 55 year old females, we can't get any babies. Yes, but my body does not need to change because I'm in menopause. Now you have the power. You have the power to take control. That's just one of the few effects of estrogen.
Speaker 1:There's just so many that I'll talk to you about in different videos, but my point for today is just to tell you some of the nutritional aspects and the things that you can change. So number two hormone that we'll talk about today is just to tell you some of the nutritional aspects and the things that you can change. So number two hormone that we'll talk about today is going to be insulin. This one is universal Men, women, children, the youngest ones in my clinic I have really young ones seven years old, nine years old that are coming in with pre-diabetes. It's not that moms are bad or parents are bad. No, we're all trying to do the right things for our children, but sometimes the availability of some of these foods that are not good for the child are the foods that the child has been eating for too too long, and then it now affects their metabolic health to where you have a seven-year-old, a nine-year-old that is pre-diabetic or actually has type 2 diabetes.
Speaker 1:Now the situation is the same also for men, and even more for those of us women in menopause Insulin. Insulin is a hormone that is produced by your pancreas to break down carbohydrates that you eat. So when you eat a burger, the carbohydrates are broken down by insulin into glucose. That's the form of energy that my muscles and my brain can actually use. Now it's a good thing to have some carbohydrates in, otherwise you'd be passed out. You've got no sugar to live with. But the problem is that we just eat too much, either one time too much or too many times throughout the day. For those of us women in menopause though most of us our problem is that too many times during the day that we are really not so aware of.
Speaker 1:I have women come into the clinic and tell me I'm not eating anything at all. I don't know why I'm gaining weight. So I said let's look at this a little bit closer. What did you eat yesterday? I had just a salad and that's it. What else did you eat? That's it, that's all I didn't eat. So did you have maybe a snack? Oh, yeah, yeah, yeah, I had, I had. I went to work in the morning. They had some muffins and I had just like a little quarter piece and that was it. I didn't have anything. Well, did you have coffee? Yeah, I had some coffee and all I did was just put a little bit of cream in it, a little bit of sugar, but nothing else. And what else did you eat? Did you have meat? Yeah, we had a meeting. They had some little snacks in there. I didn't quite really have a meal, but I had like a few snacks. So you see where I'm going with this.
Speaker 1:We have this little carbohydrate, high on highly processed carbohydrate things that we consume throughout the day, that continuously cause our insulin levels to go up, and if you eat enough carbohydrate in one setting, you have a huge spike of insulin. Anytime that your body produces insulin, a couple of things happen. Insulin tells your body to store fat and it prevents your body from burning fat at that time. So if I am in menopause and I know that my declining estrogen levels have made me insulin resistant, naturally it makes my insulin level tend to be a little bit higher. Last thing I need is to be putting croutons on my salad. Last thing I need is to be putting croutons on my salad. Last thing I need is to be snacking while I'm work. Last thing I need is to be adding creamer and sugar to my coffee and drinking that four or five times a day. Last thing I need is to buy the little pretzels and walk around. Last thing I need is to be eating some sugar-free popsicles all the time because it's hot. Sugar-free popsicles all the time because it's hot. So see, all those things just keep your insulin level completely high, baseline high. So your body is totally in fat storage mode and it doesn't want to release the stored fat.
Speaker 1:So if I'm in menopause, what I want to do? A couple of things. I want to prioritize that protein consumption, why? Proteins keep you full too long and they make you not want to eat. They curb your cravings. That's a good thing. That's why I wake up in the morning. I set myself up for success by having the high protein breakfast, just like today. I had two whole eggs, four ounces of egg whites, 30 grams of protein yeah, and that gave me about 29 grams of protein right off the bat. And if I feel like eating something, say in a couple of hours, I'm going to have plain, non-fat greek yogurt. No, I'm not gonna eat it plain, of course not. I'm going to add some stevia to it. So, yes, I want it to be a little bit sweet. I cannot eat these things that have absolutely no sugar. That's not realistic for me. So by the time I get to 12 noon, honestly I would have consumed at least 50 grams of protein. Eat the proteins. They would help you reduce your cravings and they would help you reduce your snacking.
Speaker 1:If you're somebody who has the snacking habit like me, I love to eat. I take my whole meals, the meals that I've prepped for the whole day, with enough protein and enough calories, according to my goals, and I divide that into five or six times. When I say that, some people just scream but how about? You were snacking and some of the things that you're snacking on or drinking because you're thirsty, you don't even know that these are whole meals. It just takes away the room for me to eat snacks and leaves me with the ability or just my food to consume.
Speaker 1:So, very important, we need to reduce refined foods. We also need to cut back not eliminate, but cut back on the amount of carbohydrates that we are eating. So what should I actually eat? Go for the unprocessed carbohydrates, of course. Vegetables number one. We need the fiber in vegetables. If it has a bold color green, yellow, yes, you need those vegetables.
Speaker 1:Consume your vegetables with your protein every single time that you eat, whether it's food or a snack. So my snack, for example, may look like a few cubes of chicken breast that I seasoned, and also delicious, and maybe some roasted vegetables. Look at your snacks like whole meals. Also, don't go for junk food as snacks so you can have some food as as a snack. Do that, but you do want to consume enough fiber. That's going to help you with belly fat. It's going to help you with bowel movements. It's going to help give you the nutrition that you need. That's how you get some carbohydrates into your system. You also need some of the starchy carbohydrates that are natural. So things like rice, things like fruits you need those in your life. So don't go throwing out all everything. There's no bad food that's natural. The problem is just how much you consume.
Speaker 1:So if you're really struggling, my next online bootcamp program starts on July the 29th, which is next Monday. I teach that's the very first thing that we do during orientation for bootcamp is nutrition, nutrition, nutrition. So you need the healthy carbs, not the unprocessed carbs. When you eat a carbohydrate that's covered, that's going to help your insulin level to not spike. A carbohydrate that's covered is one that comes with protein or with fiber. Carbohydrates that are covered with protein things like yogurt has about six or seven grams of carbohydrate per serving, but because it comes with all that protein, your body absorbs it slower. Things like spinach, broccoli they have some carbohydrates, but because they come with a lot of fiber, your body absorbs it slower, so your insulin level doesn't spike too much. So change the way you eat and the quality of your food.
Speaker 1:So let's talk about the next two hormones together, and I'm going to put that in as one. This one is a habit thing. These ones are leptin and ghrelin. These are our satiety hormones. These are the hormones that tell us that we are full or we are hungry.
Speaker 1:So, when you start eating, there's a hormone that's producing your brain. That's how these weight loss drugs were produced. They come mess up your brain and they tell your brain to send the signals to tell you you are full. So leptin is that hormone that does that. It's producing our fat cells, actually. So you accumulate enough fat and you accumulate enough energy. Leptin goes up and it tells your brain you've had enough to eat. So why is it that we're overweight and we're still eating too much? What's going on If you're telling me that it's producing my fat cells and it's telling my brain not to eat? Why is that? Those of us who are overweight, we tend to even just eat anyway? It's really just because you become leptin resistant. Also, the more fat cells your body stores, then the more leptin resistant you are, and then you don't really feel those satiety signals. That's one problem.
Speaker 1:The next one, though, is ghrelin. That's a hunger hormone. That's the one that tells us I'm hungry, I want to eat, I want to snack on something, I need something, I need some food, I want something. Ghrelin is regulated when you are sleeping. That's why habits are very important. You could be doing everything correctly, but you're not sleeping enough, and so you're going to have a hard time just losing weight just because your ghrelin levels now are too high and you feel like snacking all the time.
Speaker 1:We're down to the last hormone, then I'm going to let you go, all right. Last hormone, last hormone, is cortisol. Cortisol is a stress hormone. So have you heard somebody tell you that sleep better and reduce your stress and that's going to help you with weight loss? That's true, very, very true.
Speaker 1:So let's talk about cortisol. What does it do? Cortisol? Is that one of those danger hormones? It's a fight or flight hormone. Now, me, I'm not that curious. If a gun, if I hear a gun fire, I'm running the opposite way fast, as fast as I can, like something's chasing me. That's fast. That's cortisol.
Speaker 1:Adrenaline is produced. It recruits the energy from everywhere. It stops my body from burning fat in different places, recruits glucose quickly, gives me energy to go. That is my hormone that keeps me safe. Adrenaline, cortisol those hormones are produced for safety. So why is it that?
Speaker 1:You know when you're stressed out, you can gain weight and high cortisol is bad. So when high. These levels go high when they spike in the moment that you need to be safe. That's how nature produced us. It's great that helps you fight or flight. However, high levels of chronic high cortisol I said that opposite Chronically high levels of cortisol. They happen when we are stressed because the cortisol goes up in moments of stress. However, if that stress is around too long, your cortisol level goes up here. It produces, it gets the glucose down into the bloodstream. Glucose is here. It causes you to store belly fat, causes you to even be insulin resistant, and so then you have a more difficult time losing weight. Cortisol also increases your heart rate. You know you get some heart palpitations, causes you to retain fluid and just so overall not good because you have cortisol receptors throughout your body. So if you're stressed, especially as a female, and you notice that you're getting a little bit puffy now you're getting some swelling belly fat, but especially swelling, you're having palpitations. It can make your blood pressure go up. Because of that, you start having headaches and it can really impact your metabolic health overall.
Speaker 1:You want to recognize and work on your stress. So let's dive into that just a little bit more. It's just easy for me to sit here and say just work on your stress. What does that mean? Some of us have stress levels that are too, too high, and I cannot work on my stress because I already tried and it didn't help me. So what do you need to do now? Go out and get help.
Speaker 1:I can tell you right off the bat, I have no problem saying it. Listen, there was a time in my life I was too stressed, too stressed, couldn't help myself. I had prayed, I had talked to friends, I had talked to pastor in church, I had talked to elders. I was going nowhere. I was just eating and eating and eating, gaining weight, and at this point I cut things short and I went straight to the therapist. I did have some professional counseling that helped me. They taught me the tools that I didn't even know myself, and I still use some of those tools today.
Speaker 1:So if you're really struggling, you've done everything and not able to get your stress levels under control, please seek help. There's no shame in that. I did not have to take medicines. Fine, some of us do have to take medicines.
Speaker 1:Though and I'm gonna say this to everyone who's listening I do work in the emergency room, and so sometimes your stress level is too high. There's so much going on and you just feel like your life is not worth it. If you ever get to that point, I need you to seek emergency help at that point. No, you're not crazy. Systems are just in overload. They are so imbalanced and this is not a time for you to help yourself. When you feel like your life is not worth it anymore, go to the emergency room or, if you're in the United States, call 911. We are here not to judge you. I tell my patients you coming suicidal is almost like you have an appendix that's ruptured now. It's not your fault. You just need help to get things under control and then hopefully, that can help you to where you have some tools and some resources so you can live a more healthy life later on. But at that time you need help.
Speaker 1:So what have we talked about today? I'm going to summarize Estrogen to counteract the effects of that hormone and its declining levels that cause you to store more belly fat. We need to work on nutrition, nutrition. Nutrition. Eat more proteins and exercise cardiovascular exercises and resistance exercises. Second hormone insulin. Watch your nutrition. Watch your nutrition. Cut back significantly on those refined carbohydrates, the things that you're eating and the things that you are drinking. Juice, fruit juice, is a big one. Energy drinks is another big one. Granola chips just come away from those things, because they keep your insulin levels high.
Speaker 1:Next, two hormones leptin and ghrelin. We need to be sleeping enough. We need to really work on our total body fat, just to work on stabilizing the effects of those hormones. Lastly, cortisol is the last one we talked about. We need to work on our stress levels, either by ourselves or by seeking counseling from a professional. All right, I hope all of this helps you and let's keep on living the healthy life, because when we age, I want to be here for my grandkids in a healthy way. All right, my friends, stay tuned. I'm going to bring you more information. All right, my friends, thank you. Thank you and have a fantastic day. Bye, bye.
Speaker 2:Thank you for tuning in to this episode of Thriving Through Menopause. We hope you found valuable insights and practical advice to support your journey. If you enjoyed today's episode, be sure to subscribe to the podcast, share it and review. Your feedback is greatly appreciated. Remember, menopause doesn't have to be a challenge. It can be an opportunity for growth, renewal and self-care. Connect with us on social media, where we share additional resources, tips and advice to help you along your path. Once again, thanks for listening in and we hope you'll join us again on the next episode of Thriving Through Menopause. Until then,