Episode 6 - Stress and your Cycle

In the 6th episode of Embrace the Change…A Menopause Journey, your host Daria dives deep into the impact of stress on hormonal balance, particularly during menopause. Join Daria as she shares her personal journey through her 40s and 50s, including the challenges she faced with hormonal imbalances, adrenal exhaustion, and the long road to healing. She discusses how stress affects vital hormones like estradiol, progesterone, and testosterone, and provides practical tips on managing stress to maintain overall well-being. Whether you're experiencing similar struggles or just curious, this episode is packed with valuable insights and tools for navigating menopause with grace and strength. Tune in and embrace the change!

HIIT:
https://www.youtube.com/watch?v=RuViEBb1XgE
Yoga and Stress:
https://longevity.stanford.edu/lifestyle/2023/10/03/how-yoga-affects-the-brain-and-body-to-reduce-stress/
Exercise and Stress:
https://www.health.harvard.edu/staying-healthy/exercising-to-relax
Sleep and Stress:
https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep
Supplements:
https://www.sunday.de/meno-balance-kapseln.html
https://www.swedishcollagen.com/de-de

Transcript

[00:00:00] Embrace the change. A menopause journey.

Hello and welcome to today's sixth episode of embrace the change a menopause journey. Thanks for tuning in today as we talk about stress and its effects on our bodies and in particular on our cycle and hormonal balance. I'm your host Daria and my goal today is to provide you with the knowledge around stress and the tools to cope with it and even better to avoid stress altogether by recognizing it before it's too late.

As always, thank you so much for your great feedback. The last episode was very technical and not so easy to follow in one go. [00:01:00] This in turn shows how complex our hormones are and how important it is that we deal with them. I have a transcript for all the episodes except the first one, which you can download.

Hopefully that will help a little. Otherwise, feel free to contact me. I also offer individual consultations. Before I dive into the topic stress, I will share my journey through my fourth decade, age 41, up until now. I turned 53 in January. I had permanently and prematurely the marina coil removed in 2015 when I was 43.

My cortisol was way too high and so was my estradiol. In addition, my body had forgotten how to produce progesterone on its own and it would have been blocked anyway by cortisol. Remember, progesterone steal. The fact that I had always had higher testosterone made the matters again with my back worse as there was no relaxing effect of progesterone for my muscles.

So my [00:02:00] back pain returned, luckily not so long, and so did Weakness, total fatigue, panic attacks, and depression. It got so bad that I had to quit my job and was incapable of working for 15 months. The positive effect of this was that I was forced to slow down and listen to my body. Any tiny exaggeration always hit me the next day, reminding me to be patient.

I remember during my healing, going back to the gym to work out. Well, my body remembered everything and everything felt so easy. But directly after working out, I literally mean directly, I got the payback. I went to the locker rooms to change, hopped into the shower, dried off and wanted to get dressed while my entire body tensed up so harshly that I had to sit down to put on my pants and then still hardly managed.

I sat there crying, scared that I would never ever heal again. I left the gym that day barefoot because I was in [00:03:00] so much pain I couldn't bend down to tie my shoes. From then on, I did what I always did. did with my clients. I wrote a training plan and stuck to it vigorously, luckily making weekly progress.

I got up to my old form around the beginning of 2017 when I was 45. The only thing that was causing me problems was my extreme bleeding, which went on for weeks and only stopped for maybe five to seven days to pick back up. The bleeding was so strong that I could not commute longer than 30 minutes because nothing would stop me from spotting.

To make matters worse, I started having strong spouts of pain in my right abdominal region. They were so severe that when they came, I actually doubled over as someone had punched me. Plus, I suffered from incontinence. Which really surprised me because my pelvic health and strength were always something I worked on myself and with my clients.

I went to my physician to have my [00:04:00] abdomen checked and she said everything was okay in my gut area but she did not like what she saw in my uterus and sent me to my OBGYN. This is when my fibroid was diagnosed. It had become so huge that it was squeezing my bladder causing my incontinence. My fibroid was also a so called penduculated fibroid, meaning it was connected to my uterus by a stalk.

So through movement, the stalk can twist and bend, causing this terrible pain. Well, the fibroid had the size of a baby's head when it alongside my uterus was then removed. I felt great after the operation, not knowing again what my body was doing, or let's say no longer doing. Again, then, as after the pill in my early 20s, I should have received a therapy after the coil to balance out my estradiol.

Most likely, this would have prevented the growth of the fibroid. I don't know, because I can't turn back time. And I don't regret the hysterectomy, because it [00:05:00] was unbearable living with the circumstances. but I do believe any removal of any organ should be prevented as much as possible. Due to the missing uterus, my ovaries stopped producing the normal amounts of estradiol and progesterone.

My testosterone was at my, for me, normal but higher level, which for a while was actually beneficial. I was full of energy, I was never tired, had a great mood, and I was always happy. Again, a little nudge of bioidentical hormones could have supported me in my case of an artificial menopause after the removal of my uterus.

Well, the next thing that happened about three years after the hysterectomy is that my breast increased in size. And I'm not talking about the monthly increase of maybe a half a cup size, which always reversed each month, but I went from D to, or double D to E. And this is a typical symptom of low estradiol levels.

Well, because of my mystophathy, the growth was [00:06:00] merely tissue and hardly fat, causing them also to become very heavy. Now, imagine me at 5'4 weighing 125 pounds and holding a body fat of 21 percent with cup size E. Well, I kept up my strength training, but the weight was slowly aggravating my neck vertebrae and shoulders, and I was again a regular at my therapist's office.

I then decided to do something I had always been wanting to do ever since I was 17 when I starved myself in the hope my breasts wouldn't shrink. would get smaller. I had a breast reduction in March 2022. They removed approximately 500 grams of tissue. I know this doesn't sound like a lot, but an iPhone 11 Pro, for example, weighs 188 gram.

Now imagine two and a half of those hanging around your shoulders and or neck continuously. Day in, day out, 24 seven. Well, after the recuperation of the operation, my shoulder tension and neck pain completely vanished. [00:07:00] And in the meantime, my estradiol production had returned, but my progesterone was again, As always the problem.

I had a saliva test done in May 2021 and I actually just recently found the results already then showing an estradiol dominance due to very low levels of progesterone and I was again starting to show similar symptoms to my premature menopause now then flourishing due to the artificial menopause due to the hysterectomy.

The only difference was that I was mentally mentally. I knew my worth and I took really good care of myself. But those physical symptoms of fatigue, insomnia, and muscle and joint pain, well, they were there full force. I put it off as getting older, as the results may be of the Corona vaccination, or the result of the really long break in sports after my breast reduction, where I couldn't practice any sports for four entire months.

And then, three years ago, I was so scared of hormones that I put it off and [00:08:00] tried various other things. Thanks. that I must admit were really good and still are but did not help with my estradiol dominance and did not relieve my terrible symptoms of fatigue and insomnia. I tried interval fasting which was very good for for me for a while.

Well since I've been journaling now for 12 years I quickly noticed that the fasting was causing my body stress as my hormones again changed and this is something I saw because I was tracking my symptoms. So I stopped interval fasting. I now eat three meals a day and I feel really great with that.

Having said that, fasting is a great way to heal the body, but it's not for everyone, and for some people, it should only be done for a certain time length. Please educate yourself if you want to fast or if you decide to fast. I also supplemented with mushrooms like the lion's mane and reishi as an amazing three month cure that was really, really good.

But also again, this is very individual. Find out with a homeopath which mushrooms you really need. [00:09:00] I do coffee enemas. So I've been suffering from constipation actually as long as I can remember. It has improved because I supplement with magnesium, but it still does occur. So if I feel low on energy and I'm having trouble with my bowels, I'll do two to three rounds of enema with water and then one round with green coffee.

This is for me a true energizer. It is important to know that too many and too often can cause the peristaltic of your gut to slow down and you don't want this to happen. By too often, I would say a couple of times a month, but again, this is individual. I do mine maybe twice a year max. I practice yoga, face yoga, relaxation techniques, meditation.

And I go for really long walks by myself. I love the effects of sauna and infrared baths and the effects they have on my mental health and how they relax my muscles and alternating showers. So between hot and cold is a daily practice. Um, for me and really, um, is [00:10:00] a great way to ease hot flashes.

Currently I supplement magnesium and I use menobalance from a company called Sunday Naturals and Swedish collagen. This contains vitamin D. B complex, zinc, selenium, vitamin C, and of course, collagen and hyaluronic acid. I'll add these into the show notes. In June of this year, I had my blood tested and it showed up with an almost complete depletion of progesterone, very high estradiol and still great levels of testosterone.

Now remember blood, Results don't differentiate between inactive and active. It shows the performance of your organs. So I'm still not producing enough progesterone. Well, actually, none at all. I do assume that my good testosterone levels were, or are partially due to my physical activity my entire life, and partially genetic.

Well, since I've been studying the female body, menopause and [00:11:00] hormones for some time, I finally decided to opt for bioidentical progesterone. The only thing I regret is that I didn't start in 2021, but hey, everything happens for a reason and the reason is that I'm sharing my knowledge and hoping to help many women out there.

I'm a totally new person now, no more joint or muscle pain. Great night's sleep and no more fatigue, and I've only been taking progesterone now for 10 weeks. Actually, I had a great night's sleep from day one when I started taking it. I take Utrogest 200 milligrams of progesterone. Okay, let's hop into the topic of stress.

So what does stress have to do with the adrenal glands and what is adrenal exhaustion? And what does that have to do with our hormones? Well, Adrenal Exhaustion, also known as Adrenal Fatigue, is a term used to describe a condition where the adrenal glands, which are responsible for producing hormones like cortisol, become overworked.

and unable to [00:12:00] function optimally. This condition is thought to result from prolonged or chronic stress, which continuously activates the adrenal glands to produce cortisol. So the body's primary stress hormone, the adrenal glands are small triangular shaped glands located on top of each kidney. They play a crucial role in the body's response to stress.

Through the production of hormones, including, like I just mentioned, cortisol. Cortisol helps regulate metabolism, reduces inflammation and controls the body's sleep wake cycle. So it plays a really key role in helping the body respond to stress. Aldosterone helps control blood pressure by managing the balance of sodium and potassium in the blood.

And adrenaline increases the heart rate, elevates blood pressure, and boosts energy supplies as part of the fight against heart disease. or flight response. [00:13:00] So adrenal exhaustion is, like I said, believed to occur when the adrenal glands are overstimulated due to chronic stress, leading them then to produce cortisol continuously.

Well, over time, the glands may become fatigued and unable to maintain the adequate cortisol production, then leading to a variety of symptoms. These symptoms are associated with adrenal exhaustion. They can be very broad and, unfortunately, unspecific or nonspecific, making it really challenging to diagnose.

Some of the symptoms, um, that can occur are fatigue, so persistent tiredness that doesn't improve even after rest. Difficulty waking up, so struggling to get out of bed in the morning even after a full night's sleep because you're simply not producing enough cortisol anymore. Cravings, especially for salty or sugary foods because your body really needs quick energy.

Low energy, so you feel sluggish all day and you have a really low stamina. [00:14:00] Mood swings, so increases irritability, anxiety, or depression. Brain fog, you have difficulty concentrating or remembering things. It can weaken the immune function, so it can increase infections or it can prolong recovery times.

Sleep disturbances. You might have difficulty falling asleep or staying asleep, and this is often then accompanied by waking up and feeling completely unrefreshed. And weight gain, particularly around the abdomen, which can be linked to cortisol imbalances. It's important to note that while adrenal exhaustion is a very popular concept in alternative and holistic medicine, it's not widely recognized as a medical diagnosis.

Let's say bye. mainstream endocrinologist or the broader medical community. Critics actually argue that the symptoms attributed to adrenal and fatigue are often nonspecific [00:15:00] and can overlap with those of other conditions like depression, hypothyroidism, or chronic fatigue syndrome. Even though adrenal exhaustion itself may not be universally recognized, while the symptoms are real and they can have a significant impact on your daily quality of life.

Managing these symptoms typically involve a couple of things. One would be stress management. So practice meditation, deep breathing, yoga, and adequate rest would be a start. Dietary changes. So try eating a balanced diet with regular meals, avoiding processed food, and ensuring that you have an adequate intake of essential nutrients like vitamin C, magnesium, and B vitamins.

Your sleep hygiene. So prioritizing consistent high quality sleep. to support your overall health and recovery. Physical activity. So engaging in regular, moderate exercise to help maintain stress and support overall well being. [00:16:00] What do I mean by moderate? Of course that's individual. A professional marathon runner will have a different definition of moderate exercise than somebody that runs, um, a marathon.

maybe five miles every two weeks, as an example. And then important to consult a health care provider. Because if symptoms persist, it's really important to consult with someone. So you can really rule out underlying conditions and provide appropriate treatment options. And then from there, going to a therapist or hormone coach to help you, um, with your further steps.

What's important is that you don't get yourself talked into that you're imagining things and this is something not to worry about because your blood values seem to be normal. Because like I said, the adrenal exhaustion may not be officially recognized as a medical condition, but the approach to managing the symptoms associated with it can still be beneficial for improving your overall health and well [00:17:00] being.

Well how does stress impact now our steroid hormones? Stress can significantly impact the balance of hormones like estradiol, progesterone, and testosterone, which are crucial for our reproductive health and overall well being. For example, the impact on estradiol. Estradiol is one form of estrogen. So you remember estradiol is really important for the reproduction.

It's our primary female sex hormone. Then estra, um, sorry, estriol has its prime time during a pregnancy. And estron is something we still produce in our adrenal glands in postmenopause. So estradiol, like I said, it regulates the menstrual cycle, supports the reproductive tissues, and it influences mood and energy levels.

So when you're stressed, the body prioritizes the production of cortisol, so the primary stress hormone. This can lead to a phenomenon known as either pregnenolone, um, pregnenolone steel, so the [00:18:00] mother hormone, or cortisol. the precursor hormone progesterone steel, which also is used to produce estradiol.

And this then goes more over to cortisol. So cortisol takes over because it's much more important to survive than to be reproductive. So lower estradiol levels can lead to irregular menstrual cycles, lighter or missed periods. and other reproductive issues. Estradiol dominance, on the other hand, can cause insomnia, breast tenderness, mood swings, weight gain, and hot flashes.

Just to repeat what we've heard in other episodes. Estradiol also plays a role in maintaining bone density and cardiovascular health. So chronic stress and reduced estradiol levels may increase the risk of osteoporosis and heart disease over time. The impact on progesterone. Progesterone is another key [00:19:00] hormone in the female reproductive system, so it's involved in preparing the uterus for pregnancy, maintaining pregnancy, and regulating the menstrual cycle, just to name a few.

Similar to estradiol, Progesterone production can be compromised when pregnenolone is redirected to support the synthesis of cortisol. So we have the pregnenolone or the progesterone steel. Stress can also lead to a shortened luteal phase, so this is the second half of the menstrual cycle, which again reduces the production of progesterone.

And this can result in difficulties with um, the implantation of a fertilized egg. and also contributing to fertility issues. Lower progesterone levels can exacerbate PMS, such as mood swings, anxiety, irritability, also gallbladder issues, heavy bleeding, weight gain, and insomnia. [00:20:00] The impact on testosterone.

Well, testosterone is while it's primarily known as a male hormone, it's also important for us women. It contributes to libido, energy levels, and muscle strength. Chronic stress can also lower testosterone levels in both us men, uh, sorry, us women and men. In women this may lead to reduced libido, fatigue, and muscle weakness, but obviously also in men.

Elevated cortisol levels due to chronic stress can also contribute to insulin resistance, which can further disrupt the testosterone balance. This then can lead to conditions such as the so called polycystic ovary syndrome, so PCOS, where testosterone levels may become abnormally high in women. Now this is a situation where after trying everything from supplementing to bioidentical hormones, if they don't help, um, synthetic hormones might be the [00:21:00] cure.

So I'm not saying that synthetic hormones are something you should never consider, but I'm also the friend of trying more of the natural bioidentical version, but obviously there will be extreme situations where, um, synthetic hormones are probably the only possibility. Just want to note that. So, testosterone is also linked to feelings of drive and motivation.

So, lower levels due to stress can contribute in feelings of depression and a general lack of enthusiasm. So, I want to sum it up. So, when stress disrupts the balance of estradiol, progesterone, and testosterone, it can lead to these symptoms. Irregular periods, missed periods, or heavy bleeding, difficulty conceiving or maintaining a pregnancy, increased anxiety, depression, irritability, or mood swings, reduced sexual desire and arousal, persistent tiredness that isn't alleviated by rest, [00:22:00] weight gain, particularly around the abdomen, which is associated with cortisol, and insulin resistance.

So adrenal exhaustion can also significant significantly interfere with thyroid function and the production of thyroid hormones. So the adrenal glands and the thyroid are both part of the so called endocrine system, which means they are closely connected and can influence each other's health. The adrenal exhaustion also involves an imbalance in cortisol levels, as we just learned.

So it's either too high or too low. Cortisol plays a role in the conversion of inactive thyroid hormones, or the T4, into its active form, T3. If cortisol levels are too high, or too low, this conversion process can be impaired, leading to lower levels of T3, which is the hormone that is actively influencing our metabolism.

While under stress, the body [00:23:00] may even convert more T4 into reverse T3, so RT3 instead of T3. Reverse T3 is an inactive form of the hormone that blocks the T3 receptors. Preventing the active hormone from exerting its effects. So high levels of RT3 can mimic hypothyroidism with symptoms like fatigue, weight gain, and depression.

So chronic stress and adrenal fatigue can also affect the production of the release of thyroid stimulating hormones, so TSH. And this again can lead to suboptimal stimulation of the thyroid gland resulting in lower production of thyroid hormones. T4 and T3. So prolonged stress and adrenal dysfunction can contribute to immune system dysregulation increasing the risk of autoimmune diseases or autoimmune conditions like for example Hashimoto's where the [00:24:00] immune system actually attacks your thyroid gland.

This can further impair thyroid function and hormone production. Both the adrenal fatigue and hypothyroidism share many symptoms, such as fatigue, brain fog, depression, and weight gain. While this overlap can make it challenging to distinguish between the two conditions, But it also means that adrenal exhaustion can exacerbate thyroid symptoms and vice versa.

Well, to mitigate the impact of stress on these hormones, it's really essential to manage stress effectively. So practices like meditation, yoga, deep breathing exercises, and mindfulness can help. to lower your cortisol levels and support hormonal balance. Regular moderate exercise, as I just shared, reduces stress and regulates hormone levels eating a nutrient rich diet that supports hormone production, including healthy [00:25:00] fats, proteins, and complex carbohydrates.

and essential nutrients like selenium, zinc, and iodine. Prioritizing quality sleep, learning to say no, and managing your workload can reduce chronic stress. And things like ashwagandha may support adrenal function while nutrients like vitamin D and selenium support your thyroid function as an example.

While stress often goes unnoticed until it becomes overwhelming, that is because we are often so tied up with daily chores that we forget to pause and listen. We wipe away our unexplained crying spells with excuses like, I've always been easy to cry, and our pains and stiffness with old age. Well, please start being mindful of stress triggers and your body's signals by taking a couple of minutes a day to journal.

Write down what you are grateful for, your mood, your physical state, What had happened the day before, your sleep quality, your training, [00:26:00] your hydration, etc. With this, you will soon see the link between your symptoms and other factors, helping you eliminate them since you can now put a finger on them.

After you've defined your stressor, it is of utter importance to set boundaries and prioritize self care. So communicate this to your family, colleagues, and friends. Not easy? True, but you'll get a hang of it once you see how good it does you. Believe me, I've learned it the hard way. I have really great relationships, new and old, that I've openly communicated my boundaries to.

I still sometimes say yes to things that I might not be too crazy about, but this is the give and take in a good relationship, and that is important. Because I think categorically saying no is not the solution, so try to find your sweet spot. A good practice to saying no, well first, if it's not urgent, give it a night's thought.

No longer though, because then your conscience will kick in, most likely making you say yes, [00:27:00] even if you mean no. Second, tell the person no and explain shortly why you are declining. They deserve it. Let's say at work you have a very important project that has a Tight deadline and you cannot carve out any more time.

Or, you use the coaching method. I use this a lot with my team. Start asking questions. What exactly is the problem? How can you approach it by yourself? Which things are giving you the toughest time? What is the most important and urgent and whatnot? This produces ideas and with that results. I then tell them that if they get really stuck, they can count on me.

This is a win win situation. I gain time for myself, I learn something in the process, and I empower my team to grow. By the way, this technique also works in family life. Say with your children, you take time to really listen. So you understand, and then you lead them to the result by asking open questions.

Next, introduce yoga, Pilates, meditation, and [00:28:00] or Tai Chi as an effective relaxation method into your daily routine. So check out your nearest gym for classes. And some teachers actually offer really great online courses. So once you get a hang of it, Practice at, um, at home on your own is also a very great option.

But please add it to your calendar so that that slot is blocked just for you. I've added a really great article about how yoga reduces stress. It's in the show notes. Exercise can support hormonal health by boosting endorphins and regulating stress hormones. It's just very vital. it. Get adequate rest between each exercise and support it with enough nutrients.

For example, if you lifted weights for your upper body on Monday, you'll need to wait until Wednesday to work those muscles again, so at least 48 hours. Getting enough rest results in the so called super compensation. So here the body adapts to training [00:29:00] during rest because this is when the body responds to the training.

I'll give you an example, your biceps. When lifting to failure, your muscles put under stress. and tiny micro tears occur. During rest, your body responds by healing these tears as it sees it as an inflammation. In addition, your body releases testosterone, not as much for us women, so don't worry, which again enhances protein synthesis and helps the muscle grow and become stronger.

So if you aim for strength and mass, go for less reps and higher weight. And if you're training for endurance, you want to increase the reps and lower the weight. But note, as I see this too often, lifting a one pound dumbbell for six reps in a biceps curl is not going to get you anywhere. Be really honest to yourself and tune in how the movement feels, especially the last two reps.

Remember, lift to failure. I've also added a really good article on exercise and stress in the show notes. And make sure you [00:30:00] get a balanced diet rich in proteins, carbs, and fats for your hormonal balance. I personally believe that our bodies need all three macros to function properly. So cutting out one altogether can actually lead to a deficiency.

But, like everything, this is individual. And if you track how you're doing, then you will find what is best for you. Plus, add any phytoestrogens. vitamins and or minerals that you, um, and your body needs to support you. There are many good types of diets available giving you the right ratio of proteins, carbs, and fats.

Plus, as already mentioned, interval fasting can be something that might benefit you. I personally, as an Ayurveda nutrition coach, prefer the science of the Ayurvedic diet based on your doshas. So depending where you personally lean more towards, so either Vata, Pitta, or Kapha, you will need a diet to balance out all three.

Determining your dosha is best done with an Ayurvedic healer. [00:31:00] Furthermore, staying properly hydrated with water and let's say unsweetened teas is a great way to keep your body and especially your brain awake and healthy. Plus, drinking enough fluids help release water out of your tissue, reducing swelling and bloating.

Try avoiding too much coffee and try to eliminate ingestible sugar altogether, if possible. And to wrap up today's episode, remember to get enough sleep. I often hear people really brag about how little sleep they need, and I know people that only sleep two to three hours a night. This is nothing to be proud of.

Actually, it's very dangerous. I belong to the generation of powerful performers pushing 60 to 70 hour weeks and still getting enough exercise and social time scrunched into my agenda. Ouch. While poor sleep contributes to adrenal exhaustion and disrupts hormone regulation. Well, while I was still competing, I learned to embrace rest and recuperation.

And I remember one [00:32:00] day a colleague asking me on a Monday what I had done on my weekend. Well, as I said, absolutely nothing but read, sleep, cook, and eat. He was devastated and asked me why I did not use the beautiful weather to go biking, hiking, or running, or all three together. I replied because I was tired and I needed some rest.

Note that the weekend before I had completed a mountain bike marathon of 120 kilometers and 5, 000 meters in altitude, which I did not mention. Well, from that day on, I was a lazy colleague that had no self discipline, which was fun for me then. But 10 years earlier, this would have killed me knowing that somebody thought I was lazy.

As bad as the burnout was for me at the time, It brought me so many good things. I rest when I need to, I don't give a rat's ass what others think of me, and I've learned to say no. Poor sleep quality puts your body under stress, increasing cortisol, which should, um, which takes a dip at night so you can recuperate.

Well, it should. and [00:33:00] digest, heal, and strengthen your immune system. Well, without proper sleep, signs of chronic stress such as weight gain, hormonal imbalances, brain fog, and infections can increase, just to name a few. Please read the fantastic article I've also added in the show notes about sleep and stress.

I encourage you to implement one or two of the discussed strategies in your daily routine. Those that feel best for you in your current situation. Start a journal and track your new routine. How you feel, et cetera. For example, if you decide to hydrate better and cut out sugar, then track your water consumption daily and celebrate each day you've reduced sugar.

Then add things you notice. For example, you might have less headaches and sleep better because your body can relax from the constant production of insulin due to the reduced sugar intake. And your body is getting adequate energy as your blood is more fluid, effectively reaching all your vital organs properly with proper nutrients.

And maybe you've also lost some [00:34:00] weight. Well, how cool is that? Plus, it will motivate you to add some more other new routines to your list. If you, in addition, share your results, and successes with the community, this will empower you to keep going. Because the most vital step to change is talking about it and asking others to hold you accountable and to cheer you on.

If you need any ideas on where to start, you can always reach out to me under www. dariahead. de. From next episode onwards, we'll start looking at closer into symptoms, how they occur, and what we can do to ease them. So on October 1, Episode 7 will be dedicated to hot flashes, heart rhythm disorders, night sweats, and sleep disturbances, and what we can do to deal with these symptoms.

Thank you so much for listening and remember to subscribe and share the episode with others who might benefit. Take care and embrace your journey.

And please always remember, embrace [00:35:00] your journey with love and understanding. Daria.