5: Why Nothing is Working Anymore: The Truth About Movement, Nutrition, Sleep, Stress, & Metabolism

Why does your body suddenly feel different in your 30's, 40s, and 50s? 

Why does the weight feel harder to lose… your energy harder to maintain… your sleep more disrupted… and your recovery slower than it used to be? 

In this powerful episode of the My Venus Club Podcast, Cindy Grow is joined by Lead Movement & Wellness Specialist Lauren Lindsay and Registered Dietitian Brianna Liles to break down what’s really happening inside the female body during midlife and aging. 

This conversation goes far beyond calories, workouts, and “trying harder.” 

Together, they unpack: 

•  The hidden drivers of fatigue, inflammation, and metabolic dysfunction 
•  Why movement is about far more than burning calories 
•  The critical role of muscle, mitochondria, and metabolic resilience 
•  How stress chemistry impacts hormones, sleep, recovery, and aging 
•  Why women often feel “wired but exhausted” 
•  The truth about melatonin and why it’s much more than a sleep hormone 
•  How sleep affects brain health, inflammation, metabolism, and long-term disease risk 
•  Why personalized nutrition and movement matter more than restrictive plans 
•  How advanced testing like DUTCH, Boston Heart, and epigenetic testing help identify dysfunction before disease develops 
•  And why optimizing healthspan starts with building the strongest possible foundation for your body 

This episode is an empowering reminder that your body is not broken, it’s communicating.
 
And understanding those signals may completely change the way you approach your health, hormones, aging, and longevity.
 
If you’ve been feeling exhausted, inflamed, disconnected, or frustrated because “nothing is working anymore,” this episode is for you.
 
 Learn more about personalized longevity-focused women’s health at:
 👉 www.MyVenusClub.com
 

Transcript

SPEAKER_02 0:20

Welcome to the Ageless Women Podcast, where modern science meets timeless self-care for limitless vitality. I'm Dr. Cindy Grow, a board certified nurse practitioner and the founder of My Venus Club. This is a space for women who are ready to understand what's actually happening in their bodies and finally get real answers. If you've been told your labs are normal that this is just a part of aging, or that you just need to try harder, and if you've sat through those 15-minute appointments, left with just another prescription to manage symptoms, or maybe feel like you've lost a part of yourself, you're in the right place. Before we begin, just a quick note this podcast is for educational and informational purposes only and is not intended to replace personalized medical advice, diagnosis, or treatment. Always consult with your healthcare provider regarding your individual health needs. Here we go deeper. We connect the dots between your hormones, your metabolism, your genetics, and your lifestyle so you can stop guessing and start feeling like yourself again. So let's get started. Over the last few episodes, we've talked about what's happening inside your body, how aging actually works, and what influences it. And in the last episode, we broke down what matters most movement, sleep, nutrition, stress. But now we take it to the next level because knowing what matters is one thing, but knowing how to apply it in a way that actually works for your body, that's where most women get stuck. So today we're going to make this practical. And I brought in two people who do this work every day who I trust deeply and who are an integral part of how we support women inside MyVenus Club. First, Miss Lauren Lindsay, our lead movement medicine specialist. Lauren has nearly a decade of experience in Pilates, strength training, and corrective exercise. And she specializes in helping women build strength, restore functional movement, and move their bodies in a way that feels supportive, not punishing. Her entire approach is built around meeting women where they are and helping them create movement in a sustainable way for their life. And also with us is Brianna Lyles, our lead registered dietitian. Brianna has nearly 25 years of experience in women's wellness and metabolic health, including 15 years in ICU-level clinical nutrition. She has a deep understanding of how the body functions under stress and how to rebuild strength and protect metabolism, especially through hormonal transitions and midlife changes. She also leads GLP1 therapy research in her practice, 8020 wellness, and focuses on helping women create nutritional strategies that are both effective and sustainable. And what I love about both of you is that it's not about rigid plans or extremes. It's about understanding the body and supporting it in a way that actually works. Thank you so much for being here with me today, Bree and Lauren.

SPEAKER_00 3:12

It's such an honor to be here with both of you.

SPEAKER_02 3:14

Yes, we're really excited. Okay, girls. So let's start with movement because we talked about how powerful it is, but I want to take a minute to explain why in a way that actually connects to what you're feeling. Because this is not just about exercise. This is about how your body functions at the cellular level. And when we look at the signs of aging, movement is one of the most powerful and effective ways to influence multiple hallmarks of aging at once, which means it's impacting several of the systems that determine how you feel every single day. So let's break it down. Previously, we talked about mitochondrial function. And remember, your mitochondria is responsible for producing all the energy inside your cells and how you feel every single day. Your focus, your ability to recover, it depends on how well those systems are working. And over time, especially in midlife, those systems naturally become less efficient, which is why so many women say, I'm feeling tired, I don't bounce back the way I used to. And what movement does, it sends signals to your body to build stronger, more efficient powerhouses. So you're not just using energy, you're improving your ability to produce it, and that's a very different outcome. Next is metabolic regulation, and this is how your body uses and stores fuel. When movement is inconsistent or when muscle mass starts to decline, your body becomes less sensitive to insulin, which means blood sugar becomes more unstable, body stores more energy as fat, and energy becomes more unpredictable. This is where women often feel sugar cravings, weight gain that doesn't make any sense. Movement, especially strength training, is and daily movement really improves how your body responds to insulin. So instead of constantly cycling between spikes, crashes, your system becomes more stable, and that directly impacts your energy and your ability to maintain body composition. Chronic inflammation, this is also another big driver of how we age. And it often goes unnoticed at first, but over time it really affects your hormones, your metabolism, your mental clarity, your cardiovascular help. And exercise really helps to regulate that system. It improves circulation, it supports immune balance. So your body's not constantly on a heightened inflammatory state. So instead of your body staying in that on state where inflammation slowly builds over time, your body becomes more efficient at turning that response on and then bringing it back down. And that's what we want, not to eliminate stress, but to improve how your body responds to it over time. When your body is under a state of stress all the time, it's difficult for your body to move forward. And this is where I want the conversation to take a change. So, Lauren, when you're working with women and you're looking at that full picture, what are you seeing most often when it comes to movement?

SPEAKER_00 6:08

Well, Cindy, most people are putting in effort, but the way they're moving, it's not actually supporting the systems that you described. So instead of improving energy, supporting metabolism, or helping the body recover, they're often creating more stress on the body. I see this all the time in women. I have one particular person in mind, but this happens, has happened several times over my working career, that women um get overwhelmed and they see their body like quote unquote failing them. And they think, okay, I need to work harder. I need to do more cardio. I need to sweat more, I need to eat less because I need to um get this fat off of my body. And maybe they've been through high stress or whatever it is going on in their life. But what's actually happening is they've been in such a stressful situation that their cortisol is high, and that's causing them to hold on to fat and it's causing inflammation in their body. And so what they actually need to do is slow down and just take a walk for the sake of taking a walk. And sometimes, yeah.

SPEAKER_01 7:23

That's like the hardest part for us as women.

SPEAKER_00 7:26

Yeah.

SPEAKER_01 7:26

Because it's the slowing down. Like we have been told for our whole adult lives that we have to do do do and multitask and be juggling like a lot of balls in the air at one time. And so I think a lot of times, and this I feel like this goes for both of us when we tell people that it's really hard for women to accept that.

SPEAKER_00 7:45

Yes, they they think that they're not doing enough. And it is true. As women, you know, we often have we have children and marriages and jobs and all of these things that we prioritize over ourselves. And just to fit in that little bit of workout time to get it in, you know, we will compromise our sleep or we will eat less and try to get that workout in. But really, what we need to do is maybe work out less, but smarter. Take a walk for a walk. Um make our movement more intentional and heal ourselves from the inside so that those cortisol levels can go down and the body can heal.

SPEAKER_01 8:30

It's not always about the number of calories that you burn. It doesn't matter what your watch says all the time.

SPEAKER_00 8:35

No, take the watch off.

SPEAKER_02 8:37

Take the watch off. And I hear from some women too. Some of them do this intense exercise to get that endorphin rush rush that we often hear about, the runner's high. Yeah. And because they have such stressful lives and so many things going on, they want that euphoric feeling that we get from all those neurotransmitters.

SPEAKER_00 8:57

Yes, but you get that feeling from resting, yes, you from lying down and just breathing and being intentional about, you know, letting whatever it is go through the mind and then just letting it go. You know, you can sit in a restorative class for 30 to 40 minutes and leave with an even better feeling than you got from running.

SPEAKER_02 9:19

Absolutely.

SPEAKER_00 9:20

Um, a much more peaceful feeling. So it just depends on what your goals are and where you are in life. So we start to ask the different questions, and that's where we ask, you know, what should I do? What does my body need right now? And um, if someone is feeling fatigued and they're not sleeping well, then we're seeing the hinds of signs of the high stress load. And that tells us their recovery system are already under pressure. And in that case, their movement prescription would be, you know, slowing down, enjoying your walk, all of the things I just stated. Um, adding more high-intensity workouts, it's not going to improve the mitochondrial function or reduce inflammation. It's just gonna keep them tired. So we have to shift the shift the focus. We prioritize lower intensity movement like walking to support metabolic stability and to reduce stress. We layer in the strength training carefully to begin rebuilding muscle. And this will directly support metabolism and insulin sensitivity. And remembering the muscle is one of the most powerful drivers of the metabolic health, and it helps your body use the sugar more efficiently. So when we stabilize the sugar, the blood sugar, that supports the energy over time. And then we look at recovery. Stronger, not skinnier. Yes. Yeah, because stronger will get you skinnier. Right. Yes, strength is key. Uh, but if the body doesn't have the capacity to recover, none of the systems improve. So that's when we include the mobility work, the restorative movement, and the breath. And that will help you regulate your nervous system. It will turn it from the constant on state. And what's interesting is when you start aligning movement this way, you will see the changes quickly. Energy improves. Because the mitochondrial function is being supported, the blood sugar becomes more stable, the muscle is being used effectively. Inflammation starts to come down, and because the body isn't constantly being pushed beyond what it can recover from. This is where most women have that moment of realization they don't need to do more. They need to do it smarter. They need to do what their body can actually respond to. Not with intensity, but alignment. Those are such important points, Lauren. Thank you.

SPEAKER_01 11:47

What I love the fact that you look at it as like an individual, where I mean, like with nutrition, we do that all the time. Like, not one diet fits everybody, not one meal plan fits everybody, everybody needs different nutrients. But I don't feel like exercise has always been looked at like that. So it's nice that you look at it like that. Like, what is this individual going through personally? And then what is their prescription?

SPEAKER_00 12:10

Yes, very important. Yes, my work is no one size fits all. I connect a lot with my clients or students. Um, so it I work on a much deeper level than I would say the mainstream movement coach. Right. And I really connect to what they're going through in their life, and I think that it's important, and maybe we should start bridging the gap that way across the board.

SPEAKER_01 12:37

I agree. Yeah. Because it's all it's all connected. And like that's one thing I feel like um the history of of medicine and health and fitness hasn't really looked at that we the you might only look at food and exercise. And I feel like the the focus is shifting more toward sleep and stress as well. So, how did those affect how you metabolize things? How did those affect your workout? And if you had a poor night's sleep before, you're not gonna want to get off the couch and go work out because you're tired, and then you get into this cycle of, oh, I'm gonna have, you know, hot tamales for lunch.

SPEAKER_00 13:14

Because it's a lot about the mindset. I mean, if somebody's in the mindset of um, you know, maybe their life has been really rough and they've never tried to have a healthy diet, or if they've never done any kind of exercise program, you're gonna treat that person with a different plan than you would treat a person that, you know, has been strength training their whole life, they've always had a clean diet. Like their mindsets are gonna be totally different. So I always take that in into consideration based on like how I start them, what level. And I think that that is where this uh work has missed the point.

SPEAKER_01 13:56

Yeah.

SPEAKER_00 13:57

Absolutely.

SPEAKER_02 13:58

Yeah, it's it's something that we're we're lacking. Um, and it's so important to pull it all together, mind-body connection, and then incorporating nutrition.

SPEAKER_01 14:07

Yeah.

SPEAKER_02 14:08

So we are what we eat.

SPEAKER_01 14:09

Yep.

SPEAKER_02 14:10

We are what we eat. And that's so what are you seeing, Brie, similar to what Lauren's just told us?

SPEAKER_01 14:17

So most of the women I work with are like post-baby stage. So they're looking more a little bit like um I'm having these symptoms of hormone changes, but being told that this is just a part of getting older and not really being able to like dive deeper into um how their nutrition affects their strength, their balance, their fatigue, bloating, sleep, all of that. Um so it's one of those like what used to work for me whenever I was, you know, 25 years old no longer works for me. And not to say that a 25-year-old doesn't need to focus on their nutrition either. Um, but like I said, just most of the patients that I see are a little bit older. Um, so this actually personal story, you know, happened to me. I was so worried about turning 40, so nervous about it. I had like watched my aunts, you know, turn 40 and kind of monitored what that what happened to them after like thinking what was gonna happen to me. But surprise, it happened to me at 39, so a whole year earlier than I expected. And I went to go put on a pair of pants one day and they just did not go over my hips the way that they used to. And um, I thought, what is going on with my body? My body is betraying me and um all hope is lost. So after visiting with doctors and trying to get some sort of idea of what was going on and not really going anywhere, I started doing some dieting on my own and figuring out that my body was trying to tell me something. And so trying to stop and stop the breath, take a breath, stop moving so much. Um, I realized that you know, I just need to listen to what my body's telling me. Um so not do not cut carbs, do not, you know, restrict your eating, do not, you know, try to do two workouts a day. Like me personally, like these were the things that were going through my head being in this field for so long and really looking at maybe I need to change my movement, maybe I just need to change the way I eat or when I eat. I often didn't eat breakfast, you know, I would not eat until 11:30. So changing that pattern in my meal or in my day, um, changing how late I eat or uh the mindful eating, you know, raising kids, I very often would eat the crust of a peanut butter sandwich or a handful of goldfish up here on the plate. So just be more mindful about what I put in my mouth. And the thing about it is that with nutrition, you can't always see what's happening on the inside of your body with nutrition until a lot of those external symptoms start to happen, like the bloating, the gas, the fatigue, um even some, you know, the mood changes, the cravings, the salty craving, sugar craving, late night craving, all of that. Um, so really trying to help women to see that their body is not failing them, there's nothing wrong with them. It's just you just have to adapt to a new stage in what you're going through.

SPEAKER_00 17:25

And truly, though, these are things that you should be adapting, you know, in your early 20s. Yes. Because if you had already adapted them at an earlier age, you wouldn't have to be adapting to them now. Right. It's just that your body was what's the word I'm lacking.

SPEAKER_02 17:44

Shifting, we go through different shifts.

SPEAKER_00 17:45

Yes, but before in your early 20s, you're just like bouncing back. Nothing is affecting resilient. Yes, you're resilient. Thank you. And so if we could just establish these kind of habits in women at a younger age, I think that um maybe the transition would be a lot lighter.

SPEAKER_01 18:03

And the knowledge. Yes, yes. The knowledge that this is going to happen to you too. Yes, you're not immune to hormone changes.

SPEAKER_02 18:10

And I talk about it with my daughter all the time. I'm like, Were you conversations? Yes. I think I don't remember having conversations like that with my mom.

SPEAKER_01 18:19

Because there weren't conversations. Like it was such a scary topic. I even talked to people like talk to people too or listened to podcasts, and some people, I just didn't think I was gonna go through menopause. I thought I was gonna skip it.

SPEAKER_00 18:30

And it's like nobody didn't skip it. Nobody skips it. They didn't talk about perimenopause. Like that is like just a new thing that's yes, yes. Um it's hitting women even more, like even younger.

SPEAKER_02 18:46

Yes.

SPEAKER_01 18:46

Right. So well, and how the stars in your third hormones affect inflammation, afflict affect the way you digest.

SPEAKER_02 18:53

And inflammation affects your hormones. So it's they're both everything's interconnected.

SPEAKER_00 18:58

And if you're not practicing these habits at an early age, it's gonna maybe affect you sooner than later.

SPEAKER_02 19:06

Because if you don't have these habits established. And we got her results back from her genetic testing, and her one marker that looked really good is her hormone marker. Every other organ system showed her aging in her mid to late 20s. And this is a young girl that's not quite 20 yet. So even her heart, her lungs, musculoskeletal system, her bones, her metabolic system, all of that is showing that she's aging much more rapidly because of her lifestyle and habits. And when we're young, we don't think about those things. We just don't oftentimes. But they can be reversed, right? 100% reverse. These are, you know, you get this information, and yes, you make changes, and these are things that we can reverse and correct very easily. I'm curious, what are her movement? What's her movement plan? So I'm just starting to work with this woman. So this hopefully will be someone you will see soon, Lauren. But um, so she does exercise, she goes to a gym, uh, but what she's doing on a regular basis and in consistency is key with all of this. It's it's not about perfection, it's about consistency. So this is someone that's definitely gonna need some adjustments, talk to about consistency. Obviously, nutrition is a big one. I hate to say diet so much as I use nutrition all the time because it really is nutrition, how we feed our body and don't say the D word. Yes, don't say the D word. So um hopefully it's someone that you'll be seeing very soon. But is she lifting or running or what is she's an athlete? So no, she's not an athlete. She does the basic, goes to the gym, does some of her weight machines, might do a few classes here and there. Um, she's not a known athlete or anything like that. So she's fairly new, I would say, to understanding how important movement is and fairly new to understanding how important nutrition is. I think her nutrition over the years has been something that has been compromising her health. It's the crust off the sandwich. It's the crust off the sandwich.

SPEAKER_01 21:23

Because your kids don't eat the crust. I know.

SPEAKER_02 21:26

I mean, I know. I didn't want to throw it away. I know. Oh my gosh. So important. So, yes, all these really important points. Um anything else that you want to add, Miss Bree?

SPEAKER_01 21:41

Um, so yeah, I would say probably like the things I'm hearing most from clients and patients is um, or the things that I have to educate them on is number one, pushing for protein and muscle mass growth. Huge. Um pushing for protein, um, front loading protein. So not waiting till the end of the day to eat most of your protein. And then a lot of just, and I think we'll do another podcast on this, just like the mislabeling and the marketing of food in the grocery store. It's terrible. So what people believe is quote unquote healthy and good for them, and how it's actually filled with chemicals or pesticides, artificial flavors, or um, just really high in like processed sugars and fats. So uh that's a lot of what we talk about is a just like misconception or misknowledge of things. And not that it's anybody's fault. I mean, the people who run these companies are really smart, they know how to market toward you.

SPEAKER_02 22:41

And so that's a great point. Yeah, because we don't know what we don't know. And I often tell people if you read a label and you don't know how to pronounce a word, it's probably something we shouldn't be putting in our bodies. And it's really terrible because it's definitely something you shouldn't be putting in your body. Absolutely. Absolutely, such a good point. And and without knowing what is right and what fits for us, it's we just we just can't make the right decisions. If we don't know what's what our body really needs, sometimes it's hard to make those right decisions. And I think that's can can be confusing for people. So it's it's once we know what our body needs, we can pay attention to how our body's responding, give it what it's what it needs, and that's a really different place to operate from. Yeah. Once you know better, do better.

SPEAKER_01 23:33

So I think what has um come out in the public in the last couple of years and what's gonna come out in the next five years, as start as far as like you said, the epigenetic stuff.

SPEAKER_02 23:43

Yes, personalized medicine.

SPEAKER_01 23:44

Yes, it's gonna be so amazing for people. And I mean, who knows? We might all live to be 100 and be happy and healthy. And wouldn't that be right?

SPEAKER_02 23:52

Skipping. Yeah. Yeah. So I tell people, yes, it's not about longevity, it's about health span. You want to live long, but you want to be healthy. Right, right. Who wants to live long and be sick with it?

SPEAKER_01 24:01

Yeah, I think there's so much good stuff on the horizon that very much so like we're gonna be able to, like you said, tell people about themselves, that their individual self and give them personalized medicine. Yes, for give them good directions. And by medicine, I don't mean medication, yes, or pharmaceuticals.

SPEAKER_02 24:21

There's a right place for medication, there's a right place for supplements, there's a right place for certain foods, exercise, like we've been talking about, but again, knowing what your body needs is really key. Right. And listening to your body, which is what we've been talking about. And every woman is different. There is no one size.

SPEAKER_00 24:40

And not putting band-aids on things, not which is what we do.

SPEAKER_02 24:45

Yes.

SPEAKER_00 24:46

It's very important. Fixing the source of the issue.

SPEAKER_02 24:50

Yes. And and so when we look at patterns of what women are complaining about, the symptoms that they're talking about, how their body handles stress, how it recovers, how it adapts over time. When we look at tools like epigenetic testing, hormone testing, adrenal patterns, metabolic markers, gut health markers, which are so important. Gut is key, gut health is key. We start to see a much clearer picture, not just what should we should work on, but what is actually working. The labs tell us, the advanced testing tells us what we need to do. And that really changes everything because now we're not guessing anymore, like what we were talking about. We're adjusting, we're fine-tuning, whether it's movement, whether it's nutrition, we're supporting the body based on actually what it needs, not just assuming what it needs. And that's how we create real progress and not by doing more, which we talked about, but by doing the right things and knowing that they're working. And this is where it becomes very personal because no two women have I ever seen any two women respond the same way, have the same labs, results. Even when I think about myself, my sister, or if you guys think about your siblings, I mean, we respond differently, even though we're sisters, we respond different to stress, recovery. We have different goals that we got to think about that too. Everybody has different goals when they come to us. So we have to consider that as well. What are their goals? What are they trying to achieve? And this is really different. This is where we have to tailor things to really fit our our clients, our patients. And that's when things really start to feel different for them too, because we're listening to them, we're getting them the testing that they need. And like you said, Lauren, you're always connecting with your clients, which is so important. We're listening. What's going on in their life? That's a that's really a big part of what we need to be doing to really help personalize things for patients, for clients. Um, this gets them the clarity that they need, and that helps them move with more confidence with whatever they're doing. I think this is a really important place for us to pause for just a second because what we've been talking about today, again, I have to go back to this, and we've all touched on this. It's not about doing more, it's about doing what actually makes sense for your body. For all the listeners out there, let's take time to like give them something that they can take home and consider and really think about. So for women that are listening, they're probably saying, Where do I even start? Because it's so hard. It's overwhelming. It is very overwhelming. So I'd love for each of us to just share one simple thing that we can touch on for someone who's listening that would make a meaningful difference for them. So, Lauren, what would you say?

SPEAKER_00 27:47

I would say just go back to the basics. Um, walking, sleeping, if God didn't make it, don't eat it. Yes. And take a nap.

SPEAKER_02 27:59

Yes. Okay. And that's okay to take a nap. Yeah. That's okay. What about you, Brie?

SPEAKER_01 28:08

One thing. Um I'm sorry, I shared like four.

SPEAKER_02 28:12

It doesn't have to be one thing.

SPEAKER_01 28:13

I would say never eat without eating a protein.

unknown 28:20

Okay.

SPEAKER_01 28:20

So when you think about macronutrients, like I the thing I probably tell people the most, especially with like uh weight loss and things like that, is never eat a carb by itself, never eat a fat by itself, always eat a protein with one of those other macronutrients. And this will help to like stabilize your appetite, stabilize your blood sugar, slow digestion. Overall, you're just gonna feel better if you eat protein every time you eat.

SPEAKER_02 28:47

Girls, those are really good points for me. I think I have to talk about sleep. Sleep is critical, it is foundational, it is non-negotiable, it is something right up there with movement. Like you have to move your body every day. You have to sleep. That's when our body is going through restoration, recovery. It is absolutely critical. More than 90% of the women that come to me, sleep is one of their critical issues. And that's something that we work on immediately right away because it's so foundational. Your body is cleaning up toxins we've been exposed to. And it's it's just critical. If there was something I could tell them to help them sleep better, it would be at night when the sun goes down. Our that triggers our melatonin to start to be produced as the as we get in that night mode. So stop using your phone or put your phone, go to the settings area and put your phone on the the night shift or nightshade mode. So you have those warm colors, get that get that blue light away from you, use blue light blockers, get those soft, warm bulbs for your home. Those are always super helpful. Uh, you want to sleep in a very dark environment. So that's really critical as well. Maybe get cold. Yes, cool, cool and dark. So get yourself an eye mask. Um, make sure you're comfortable and cool, like Lauren just said. That's really important. And you want to go through all those sleep cycles. So a biometric data tracking device like the Hume one that we use at My Venus Club is really important. So you can see am I getting my light sleep, deep sleep, REM sleep? And all of those sleep cycles affect the body differently, but they're all key, very key in part of the cleanup process. So our brain is cleaning up in certain areas of light sleep, rem sleep, deep sleep. Our body is repairing and recovering during all of that, all those different cycles. So really try to focus on sleep restoration. Really key. And you need a good six to eight hours. I hate to say six because it's really short, but more like the seven to eight hours is really critical for people. And you get too much sleep. Sure, you can get too much sleep. Yeah, you can.

SPEAKER_01 31:02

Are you one of those sleepers you like to get your 12 or 14 hours? No, I wish I could. But my body naturally wakes up at like 7:30.

SPEAKER_02 31:10

Oh, that's good. Yeah. That's good. So I think, not I think, I know, as we continue to get more consistent with our sleep cycles, you'll notice that your bodies automatically wake and your circadian rhythm kicks in, your heart rate goes up, uh, our liver starts to give us a little bit of sugar output, and our heart rate, blood pressure, all of that, all those signals start to go on in our body, and and we become consistent. We have consistency is key.

SPEAKER_01 31:40

Yes.

SPEAKER_00 31:40

And often your sleep gets better when your movement gets better.

SPEAKER_02 31:44

Yes, it does. And when your nutrition gets better, your sleep gets better. So it's really important. Yeah, yes, all of that. So important.

SPEAKER_01 31:54

Or cortisol spikes at 3 a.m.

SPEAKER_02 31:56

Yep. Yes, which I see a lot. A lot. And then, of course, over time the cortisol starts to flatten, that curve flattens, and then we become very fatigued. And then they're sleeping all the time, like Yuja had just mentioned. So in the next episode, we're gonna go even deeper into one of the biggest and most misunderstood conversations in women's health right now. It's it's near and dear to my heart. We're gonna talk about hormones. We're gonna talk about the stigma surrounding hormone therapy, the misconceptions women have been taught for decades, and the fear surrounding estrogen, progesterone, and testosterone, and what modern science and what the research is actually showing us. Because for years, women were told hormones are dangerous, avoid estrogen, just suffer through menopause. But now we're seeing a major shift happening in women's medicine, and we're gonna break that down. The difference between bioidentical hormones and synthetic hormones, why timing matters, why metabolism, nutrition matters, environment, movement, why all of that matters and how it influences the hormones and how the hormones influence like brain health, muscles, mitochondria, metabolism, bone, everything. We're also gonna have a very honest conversation about the risks and the benefits, who may benefit, who may be at risk. So we're really gonna look at why personalization is everything when it comes to hormone replacement therapy, and there is no one size fits all. The future of women's medicine is really individualized medicine, which is what we've been talking about. And it's about understanding your biology well enough to make informed decisions that support your long-term health span. So if you've ever wondered, hormones, are they safe? Am I a candidate? What does research actually say? What are the risks? What are the benefits? How do I know if it's actually a right fit for me? That's exactly what we're going to unpack in the next episode. And honestly, it may completely change the way you think about hormones and aging. And if you want to start learning more before the next episode, just visit my blog at myvenusclub.com. There's additional educational information around hormones, metabolism, how to optimize your health span. And we really want to focus on that from the inside out. And we really want to focus on that with movement and nutrition, just as Lauren and Brie has so eloquently told us today. So thank you, Lauren and Brie, for being here with me today and for all you do to help so many women and men optimize their health span. I really appreciate you girls. I couldn't do this without you. You're welcome. I love you both. Thank you, everyone out there for listening today. Be good to yourselves, and I'll see you in the next episode. Thank you for being here with me today. If this episode resonated with you, I invite you to share it with someone who may need to hear it also. And if you're ready to start understanding your body on a deeper level and getting the clarity you deserve, you can learn more about my Venus Club at myvenusclub.com. We offer a limited number of memberships for women who are ready to take a more personalized, in-depth approach to their health. So apply for membership. There's no pressure, just an opportunity to start a different kind of conversation, one that focuses on you, your body, and what you truly need. Because once you understand your body, everything changes. I'll see you in the next episode.