Why You’re Doing Everything Right and Still Feel Exhausted (Cortisol, Hormones & Burnout Explained) with Polina Beregova

Discover how to transform your health and mindset holistically with wellness coach Polina Beregova. This episode explores movement, nutrition, mindset, and cycle tracking for a balanced, nourishing lifestyle that truly works.

In this episode:

• The importance of integrating movement, mindset, and nutrition for optimal health
• Polina’s personal journey from high-intensity workouts to balanced wellness
• The pitfalls of high-stress lifestyles and cortisol’s impact on hormones
• Practical tips for meal planning and supplement choices for women
• The significance of cycle syncing and listening to your body's signals
• How stress and sleep quality influence overall wellbeing and hormonal health
• Simple habits for lasting lifestyle changes and mental resilience

Whether you're looking to improve your energy, support your hormones, achieve sustainable weight loss, or create healthier habits, this conversation offers practical tools to help you build a lifestyle that feels balanced, realistic, and sustainable. Tune in for an honest conversation about what it really takes to feel your best from the inside out.

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Polina Beregova: https://www.instagram.com/pbbunny97yt/?hl=en

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Transcript

SPEAKER_00 0:03

Welcome to the Happy Go Lifestyle Podcast with Sarah Faruz, your destination for all things health, wellness, and mindset. Each week, we explore ways to elevate your life through holistic living, self-growth, relationships, motherhood, divorce, and reinventing yourself after life changes. My goal is that you leave every episode feeling inspired, empowered, and ready to embrace life with purpose, joy, and confidence in living your best life. Paulina Baragova is a woman's wellness coach and content creator who guides women to live a life of femininity, wellness, and inspired purpose. Her work weaves embodiment, movement, and holistic wellness to support women in regulating their nervous system, cultivating self-trust, and creating a life that feels aligned and deeply nourishing. In this episode, we discuss the importance of a holistic approach to health, emphasizing the integration of movement, mindset, and nutrition. Paulina shares her personal journey of transformation, highlighting how she shifted from high-intensity workouts and undernourishment to a more balanced lifestyle. The conversation also touches on the significance of cycle tracking and the impact of stress, hormones, and sleep on overall well-being. Paulina offers practical tips for meal planning and maintaining a healthy lifestyle while also exploring the role of supplements and the importance of mindset in achieving wellness goals. This episode is packed with practical tips to help guide you through living a holistic, healthy lifestyle. Paulina, welcome to the Happy Go Lifestyle Podcast. Yay, I'm so happy. Thank you for having me on today. I'm so happy you're here. So you are a wellness coach and you focus on holistic health. And I love this idea about living a holistic lifestyle because it's not just about how many times a week you're working out or your diet and what you're eating, but it's really a three-pronged approach. It's about what you're putting in your body, how you're moving your body. And I think the last part is what a lot of people forget, and that's your mindset and your emotional and mental well-being. So I would love for you to take us through your personal story of transformation and how you got to a place where you're living at your optimal level, because I know that wasn't always the case. And you thought you were doing all the right things, you were working out, and you thought you were eating healthy, but you still didn't feel good. So take us through that journey on how you got here and now you're able to help tons of other women achieve the same success.

SPEAKER_01 2:35

Yeah, 100%. I think, you know, I think the wellness industry can be very overwhelming. We get sold that one thing is the solution, like just do these boot camp classes, or just get this membership, or just eat this way. Whereas you said, I really believe it's holistic in that oftentimes, you know, when I work with clients, I find that even if they're tracking everything in their life, going to bed at the right time, there's different things in their mindset of narratives or stories they tell themselves from childhood or from just life experience or not feeling like you're living in your purpose. You can't like out-eat that or outwork out that. So I started having a passion for wellness kind of young. My parents are always into working out and eating healthy. And I think my first kind of exposure was just really focusing on workouts. Big mistake for me was thinking the higher intensity the workout, the better. Like I really love boot camp classes, HIIT classes. Like, I unless I'm dripping in sweat and out of breath, that like that is what fit means. I think a lot of women think the same way. They think that I'm doing a lighter workout, I'm not gonna get results. So I need to be pushing myself. My cortisol was much more spiked, my body was stressed, it was like waking up instantly not eating.

SPEAKER_00 3:40

Your cortisol is high in the morning anyway, right?

SPEAKER_01 3:43

Exactly. So not eating, and then after I would get an iced coffee. So I think on the outside it looks so productive. Oh, you're waking up early, you're going to a tense workout, you're fasting. Uh, it looked great. But that was something that actually over time left me feeling depleted, like something else is off. At the time I thought I was eating fine, but looking back, I was really under-eating. It wasn't intentional, which I wasn't giving myself enough protein, you know.

SPEAKER_00 4:04

You were probably working out so hard that you were burning so many calories that you weren't making up for it.

SPEAKER_01 4:08

Yeah, I just would have an avocado toast in the morning with, you know, no protein after this hardcore workout, you know, coffee, so you know, caffeine. And on the outset it looked like it was eating healthy, but I was just not giving myself enough fiber, enough protein that I that I needed. And at that time, I also would, you know, drink alcohol, which, you know, nothing against that. But if you're already undernourishing yourself and doing those things, created more inflammation. And then in terms of the mindset piece, I was not really letting myself process feelings. Now I ask why am I feeling upset? Like, is it a part of my cycle? Is it am I disappointed about something? So I think those three pillars that I now really focus on movement, mindset, and nutrition, I just started peeling back those layers over the years, transitioning into lower intensities to high impact movement, uh, starting to really nourish my body and then shift into a more holistic approach. I think a lot of women also, if they're working a high stress job, then that on that just exacerbates things.

SPEAKER_00 5:01

Yeah, because a lot of people they'll be working out and they'll be eating good, but then they have so much stress and so much anxiety, and they're not fulfilling that third pillar. So are you seeing a reoccurring theme in your practice with concerns that women are having?

SPEAKER_01 5:14

I I often see it as this two-way split. So I have a lot of people come to me who are eating very healthy, very type A, up early, doing all the things, but deeper things perhaps need some reflection. Things around like worthiness. Because these things, unless we look at them, it just keeps going and the same pattern will repeat over and over. And a lot of it's just around, um, I guess you could say their orientation to life through whether it's child experiences or just experiences later in life. That's a big piece of it. I think for a lot of people, purpose is a really big one. And then there's another sector of people who maybe do feel really great, do feel aligned in their purpose, but they don't really know how to eat for their hormonal well-being. They just think, should I just make salads and bowls? Like how much protein should I be eating? What should I do for movement? And so I think it's really important to personalize everything.

SPEAKER_00 5:57

Yeah, it's really just a balance. And I want to break it down to the different components. So let's just break it down to like the nutrition part. I think one of the challenges to maintaining a healthy lifestyle is sustaining it. And the nutrition part really requires planning ahead, thinking ahead. I know for me, I try to the start of the week, I buy all my vegetables, I wash them, I chop them up, I bake them, and I just have them throughout the week. I juice once a week and I that'll last me like five to six days. I also know that I'm always in a rush in the mornings and that I don't have time to make a healthy breakfast. So I make these gluten-free high protein muffins, which if anyone wants the recipe, you can be on me. I want it to actually. They're so good. So I put in like protein powder and hemp seeds and chia seeds and walnuts, and I just grab them and I'm on the go and it's great. I think a lot of it has to do with meal planning. What are some tips that you have for women to think ahead and to line up themselves for success in terms of the nutrition part?

SPEAKER_01 7:00

I love what you said. I think you're very much on the money there with the planning part. If someone's not used to meal prepping and taking the time to do that, there's an initial resistance. They're like, no, I just want to go into my week. And I try to tell people like, you're gonna be so grateful on like a Tuesday when you're in a rush that you have that chia seed pudding that you took you like five minutes to make, or the sweet potatoes, or the veggies. So selecting a day where you're gonna do your planning, it's always great to have a few go-to meals or meal structures. And you can make that really simple, like cooking a few of your favorite proteins. For us on a Sunday, husband will meal prep his beef in containers, I'll meal prep my chicken or ground turkey, whatever your protein of choice is, right? Having that prepped. I also always tell clients have easy access proteins. I'll have sliced turkey. Smoked salmon is a great example. Sardines, easy to sardines.

SPEAKER_00 7:45

That's like my new favorite food. As gross as it sounds, I love it. I know.

SPEAKER_01 7:49

I think people have a resistance to them. So there's a brand, epic brand. They have um salmon shoes and they have beef too. Like if I'm really in a rush, I just like grab two sticks. So I would say trying to prep those proteins.

SPEAKER_00 7:59

And how much protein do we need? It's one gram of protein per pound of ideal weight, right?

SPEAKER_01 8:04

Yeah, that's like a really a good way to measure it. So, like whatever yet your body weight is, essentially, put in grams of protein. And what I tell clients to do is just one time get a little kitchen weight. You know, you can get them for relatively uh inexpensive on Amazon and just weigh so you can visually see. Okay, how much chicken is this? Cook one time just weighing 40 grams, for example, just so you can visually see, I think is really helpful. I also love eggs because I think it's relatively quick. I love hard-boiled eggs.

SPEAKER_00 8:28

I I eat egg almost every day. I have this little egg maker and it hard boils or medium boils my eggs in like seven minutes, and it's just the easiest thing. It's it's it's the best kitchen tool that I have. I can imagine someone's listening to this and thinking, oh my God, this is so overwhelming. I have so much planning to do, but you just have to invest the time, maybe an hour on a Sunday, and then you're good to go for the rest of the week, and you will be so grateful that you did. Um, I want to touch on something. You mentioned cortisol earlier, and I have been more in tune with my cortisol lately. It's something that I never really thought about before, but I was doing these high-intensity workouts and I was doing high cardio and I found myself just getting overexerted and I would come home and just crash. And I knew that I was spiking my cortisol, and I realized that that wasn't serving me. And so I've kind of scaled back my workouts. I do either a power walk or an incline walk. And so, how does cortisol affect our bodies and what can we do to keep that at bay?

SPEAKER_01 9:28

It's a really amazing question. And I um what people forget is that cortisol is a hormone, right? So we're so focused on like what supplement can I take? What can I do to balance my hormones when I think if if someone were to lower the stress in their life, they would see the biggest result, which it feels so intangible, so it feels not exciting. A good example of this. So my car got broken into, and that so I had high stress for probably three days because I wanted to get it fixed. But that cycle, I've had very smooth periods and I had the worst cramps. I was in so much pain. I was crying, I wasn't sleeping well those days, I just felt this adrenaline in my body. And so just how much it can affect you affect your hormonal well-being is really, really unbelievable. If you start tracking what your month was like and then what your cycle is like, you'll very much be able to see the correlation. And so, of course, they'll interact with your other primary hormones, you know, estrogen and progesterone. It signals to them a lack of safety. And so when there's a lack of safety, then that stress hormone is going to signal estrogen to drop a bit. Estrogen makes us feel really good, it lubricates our joints, mood, all of those things, regulates our body temperature. That's why often when women hit menopause or perimenopause, right? You get night sweats, mood irritability, other methods too. But just that's just how much estrogen affects us. Like, like when estrogen, you'll notice it drop after you ovulate. So if you notice your mood is a little lower if you track your ovulation, you feel a little bit off. So what cortisol does is it signals to estrogen basically, it's not safe. And so estrogen will naturally begin to drop. So I totally agree that stress feels like this kind of mystical thing to reduce, but thinking about small ways you can reduce stress. So if I know I have like a stressful day, I ask myself, okay, can I wake up a little bit earlier to give myself more time? Or if I have admins tasks or things I really don't want to do, can I like light a candle or make the environment better? It sounds silly. It sounds like these tiny changes, but like these changes add up.

SPEAKER_00 11:15

I love that idea of just pause because I I sometimes overschedule myself and I'll schedule something like on the hour every hour, and I feel guilty for like 30 minutes in the day. And then the days that I do actually leave that little buffer, I'm like not rushing, I'm not driving like a maniac, I'm just peaceful. And I'm like, why do I do this to myself? Like it's so nice to just hit pause and give ourselves that time. You mentioned cycle tracking, and that's this is something that I've actually never done, and I'm really fascinated by it. This idea of tracking your cycle and eating according to your menstrual cycle. Can you touch on that a little?

SPEAKER_01 11:50

Yeah. Cycle seeking is getting really big, both with workouts, with food, and essentially trying to understand what your body needs at each part of the cycle. When you start with menstruation, right? If we start at the beginning of the cycle, that's when your body's really, because it's losing blood, is really where it needs a lot more nourishment, a lot more iron, a lot more protein, a lot of minerals. I would even like take real electrolytes. Essentially, that's like when you want to focus on replenishing the body. Your body's losing a lot, so it's really important to give yourself a lot. Also, cruciferous vegetables are really great throughout the entire cycle, but that's also another thing that's really great to focus on to help your body flush out any excess estrogen and any excess hormones. But think about nourishment. Where I think sometimes we're in pain during that time, and naturally we have less energy, so we undernourish. You know, the ovulation phase, technically it's only a 24-hour window, but I would just group it almost together with the follicular phase. High energy, great time for socialization, great time to put yourself out there. And then the luteal phase, we just need additional nourishment. I think healthy fats are great during the entire time, but healthy fats are gonna be even more helpful during this time because it's gonna really support our brain health. Because estrogen drops, our mental clarity can go down a little bit, going back to ideally lower intensity workouts, so you can kind of still maybe do your normal workout regimen, but that week before your period, it's really good to just wind down the cortisol. I think a good way to think about it is what is my body doing now? So, what would be beneficial to help my body in this phase?

SPEAKER_00 13:12

Yeah, I think the overall picture is that you're so in sync with your body. It's so amazing just having this awareness. I this concept never even occurred to me. I never ate according to my menstrual cycle, but it's really being in sync and listening to your body. I it's I think that's fascinating.

SPEAKER_01 13:28

Good example of this. I don't know if you if you're the same way, but sometimes the house is a little bit messy. I'm fine, I'm not bothered. This is usually like the follicle phase. And then some days I wake up and I have such anger. I'm like, why is everything out of place? And it's because in the lateal phase, your risk tolerance goes down, disgust goes up, and so you start to look for threats, you start to look for danger.

SPEAKER_00 13:49

T-shirts that say I'm in my late phase, don't talk to me.

SPEAKER_01 13:52

You can understand why the first half of my cycle, my body's looking for the posity and everything. Everything is safe, everyone's great. And the second part of your cycle, someone cuts me off while I'm driving. I'm like, that is it. I am done for the day. You know, it's so important to be connected with ourselves. You know, if we have a connection with our body, we really are in tune with what's going on, we'll be able to advocate for ourselves better.

SPEAKER_00 14:14

We know our bodies best. No one can tell you, oh, this is normal, that's not normal. You know what's normal for your body. Yeah. So I want to talk about supplements. I I know supplements can be so overwhelming because there's this sea of supplements out there. Do we really need supplements or is food enough? And if we do, what are the top three to five supplements you think most women should be on?

SPEAKER_01 14:35

I think if we were eating the most perfect diet at every meal and having like beef liver and like having all the things, maybe they would be very minimally needed. But because of our modern lifestyle, I don't think most people are having the bone broth and all the beef liver and like all these nutrients. That's just not the case. For example, someone who's like in their 60s, there's supplements that could be life-changing for that person. I'll start with like I think general supplements that are helpful for almost anyone. Think of fish oil for your brain, for your skin, for your hair. It's just going to be super beneficial unless, again, you're eating a wild caught many times a week, especially if you suffer with like brain fog or mental clarity, just in general hydration for the skin. I also love evening primrose oil personally for women. It helps so much with hormones and really has great skin benefits. It's a supplement. Yes, you can, it's just called evening primrose oil. Okay. And my recommendation is to take um like a thousand milligrams. You could start with like 500, but you know, it's real people notice like their skin um is more hydrated. Um, it's also like helps with supports hormonal balance. I love a probiotic. I know this is kind of controversial. I notice a huge difference. So if someone else takes it and they don't notice a huge difference, then stop taking it. But I'm not not sponsored by them. I literally bought it myself so many years. But the garden of life, 50 billion women's ones, the ones that are shelf stable, I noticed a difference right away. Magnesium glycinate, I think, is very, very helpful. For me, I notice a big difference if I take a magnesium glycinate, just even 100 milligrams. I like the pure encapsulations when before bed, I sleep through the night. I even know that if I had a later night and I come home a little stimulated, if I take two of like 200 milligrams, I know that I will have a great sleep. And like I've test tested this. If you're someone who has a very tactic job or you're very stimulated throughout the day and you just need a little bit of extra relaxation, I love a magnesium glycinate. And then I personally recently I've been loving creatine.

SPEAKER_00 16:21

I just started creatine in the last six months myself. As I've upped my weight training too, because I know that weight training really helps propel it even further and really makes it more beneficial.

SPEAKER_01 16:31

Yeah, 100%.

SPEAKER_00 16:32

It's not just about muscle, it's about brain health too.

SPEAKER_01 16:34

Yeah, and sleep and recovery. And then I think finally, BCAAs for me have also been life-changing. I love perfect amino. I just think it's just again extra branch chain amino acids, just help your muscles repair. Yes, BCAAs. Okay. So they just help your muscles repair, essentially it's like giving it the foundations, the building blocks of proteins, the best way to think about it. You're someone who's active, it really helps with recovery. Oh, and a multivitamin, I completely forgot to say. But a a great, a great multivitamin. I like I've taken the one multivitamin from pure encapsulation. I've also taken the um multivitamin from body health. They're great. You just you take four and they're pretty big capsules, they're loaded with great things. So they're a little bit of a harder pill to swallow, literally, but they're really wonderful.

SPEAKER_00 17:17

And what about sleep? Because I think sleep is so underrated. And I know you said you take magnesium and it helps with your sleep. It's funny, I did a little Instagram poll asking my followers how many hours of sleep they get per night. And so the options were six or less, seven to eight, and nine or more. And I was shocked that about 80% responded six or less. And for me personally, I usually get about seven to eight, but eight is my optimal nine, I'm golden. But if I'm getting six hours of sleep, I'm just a wreck. Like I cannot function. And it really amazed me how many people are going about their day, probably really chronically sleep deprived. Yeah. How does that affect our bodies? Because I know that sleep is also really tied to our gut health. And if you're not sleeping well, you probably aren't giving your microbiome time to heal and to repair itself. And also when you have gut issues, you're probably not sleeping well. So it's this vicious cycle. So talk to us about the importance of sleep and why we really need to prioritize that.

SPEAKER_01 18:22

Yeah, 100%. I mean, sleep is foundational. If you have the ability to get more sleep, it'll be the biggest return on your investment. If you're just scrolling in bed, please just do an experiment for one month. Instead, it's just like it's so soothing. First of all, it affects your food cravings significantly the next day. So if you have a lack of sleep, your body will start really craving fats and sugars because fats are for the brain. Your brain feels lack of clear cognition. You're gonna notice that you just want fatty foods and sugar. Why? Because your brain knows that sugars are gonna give you that energy spike. So when you don't sleep well, you'll if you observe yourself, you'll notice you are not gonna crave the same kind of healthy foods. The second layer to that is while our body is sleeping, especially in deep sleep, it's flushing out everything. It's like literally cleaning our brain. That's a very uh simplified way to put it. But essentially there's a kind of a clearing process that goes on, also just to help uh memory storage and processing. So what happens when you don't sleep, there's this lack of processing, which makes us feel makes us feel more emotionally vulnerable. So we feel maybe a little bit more on edge. So it can create this kind of negative feedback loop that on top of that makes it harder to eat healthy because our cravings are gonna be so strong. You generally will have less energy. If I take electrolytes, if I don't sleep, well I got a ton of water to try to like rehydrate, remineralize, um, getting sunlight, trying to help your circadian rhythm get back on track. If I look at like a larger scale, and if you are in a position to get more sleep, is the best supplement that you could have right there in front of you. I think and it's free, yeah. Also, sleep before uh 11 p.m. is much more restorative for our brain. So not all sleep is the same. So sleeping in later is actually not as beneficial as if you went to bed earlier. So trying to have a time for yourself where you get in bed, or at least um, this time I start my window.

SPEAKER_00 20:08

So I think being strict with yourself, but you raised a really important concept that I don't think a lot of people realize. All eight hours of sleep or seven hours of sleep are not created equal. So sleeping 10 to 6 is very different than sleeping midnight to eight. So you want to try to go to sleep before 11. That's that's key.

SPEAKER_01 20:27

Yeah, don't make your sleep a hardcore routine.

SPEAKER_00 20:30

Like tell yourself this time I'm gonna start winding down. But it goes back to what we were saying. You're planning. Everything is intentional. And I think that's the bigger picture. I hope that people take away from listening to this, is that it's not just doing one thing, eating well, or exercising, or it's creating this lifestyle and creating the good habits because the good habits become a domino effect. You sleep well, then you're high functioning, then you get a good workout, you're eating well, you feel good, and it it's all goes hand in hand. So everything is tied together.

SPEAKER_01 21:01

A lot of people have the assumption that like planning is restricted when iPound planning gives you more freedom. I when you have things planned out, you're able to be more present because you know, oh, I already know I'm gonna work out today. I have it scheduled at five o'clock. IPOund planning for me lets me feel more in flow throughout the week. Instead of making how can I control the outcome? Like I'm just like pointing my arrow at the outcome.

SPEAKER_00 21:21

So the last thing that I want to talk about is the mindset piece and how if someone is just starting out and they're listening to this and maybe they feel overwhelmed by all the new things and all the new habits that they need to implement. What is the mindset that they can get get into and how can they help themselves work on the mental part of this to start on this trajectory of living a healthy lifestyle?

SPEAKER_01 21:43

This is a really good question. My approach to this is to try to find a version of yourself that you feel connected to, even if it's a month from now. Studies have shown that the more you feel connected to your future self, the better decisions you'll make. Think about this when you someone's 18, they're not thinking about themselves maybe at 30, so maybe they're not making. The health decisions, financial decisions that would be beneficial. But usually as people get older, you feel connected to yourself. And so you start making better decisions. And I think it's the same for mindset. Try to think about where do I want to be just in a month? What do you want to accomplish? How do you want to feel in one month? Where do you want to be in one month? 12 baby steps and little triumphs. Yeah. And the people who focus on just doing little positive things in their life, maybe eating well every day, working out consistently, taking a chance to put themselves out there, maybe doing something new. And you feel pretty empowered and just anchored into that vision.

SPEAKER_00 22:29

Yeah. And the the takeaway here is to just set little baby goals. And I always try to tell myself this actually with everything in life is just do better today than you did yesterday. If you can just be like 3% better today, fine in any aspect of life. But you'll see by the end of the week that you've incrementally improved. And by the end of the month, it will be even more. So that is just so much amazing information. I think there's a lot there for people to dissect. And I think it'll really help women to at least have somewhere to start if they want to start this journey of feeling really good about themselves holistically. So I like to end with three questions. First one is what habit do you think everyone should try for 30 days?

SPEAKER_01 23:14

At least 15 minutes of movement. And I think it's like similar to what you said of baby steps, because we also want to build our self-esteem. When we set too big of goals and don't accomplish it, you don't feel good about yourself. Like yoga, Pilates, go for a walk, dancing for 15 minutes. You see just how much more in tune with yourself you feel, how much better life is through movement. I think that that will be such positive data to keep going. What is one belief you let go of that completely changed your life? I think that that the belief that I have to know how something will happen. I think like my mind's very logical. And I used to, whenever I had set a goal or desire, I would only use my previous experience to try to understand how it would happen. And I realized I believe God can make anything happen that just helps you take the pressure off yourself and kind of move forward more confidently.

SPEAKER_00 23:57

And what is one thing you want to do that you haven't done yet? Um I like to have something in there that is for the guests themselves to have them reflect on what they want for themselves, like setting a little goal or kind of tapping into what you want to try.

SPEAKER_01 24:14

I think it would be create some kind of product, like wellness product that I'm really passionate about. Of course, it'd have to be super intentional, super needed. That's something I haven't done, like a physical, tangible product that's very wellness related. I'd love to. I totally see that by the way.

SPEAKER_00 24:28

I feel like you you're so young and you've you you've already accomplished so much. So that's like the next natural thing. Okay, well, we have it out there. So now hopefully it'll it'll happen. Uh Paulina, tell us where people can find you.

SPEAKER_01 24:39

Oh, thank you so much. Yeah, you can find me on Instagram. Um, you can just look up Paulina Bergova. I should be on there on Instagram. That's primarily where all my links are. You can check out my link in my bio. I run a woman's wellness group program every so often called Revive. And I also do a lot of one-to-one coaching as well. So you can send me a message if that's something that you're interested in.

SPEAKER_00 24:59

Amazing. Thank you so much. This was so informative.

SPEAKER_01 25:02

Thank you so much for having me. Yeah, I'm so excited to be on this podcast. And I just really love connecting with people who are like-minded and who have an appreciation for these kinds of things. Thank you so much.

SPEAKER_00 25:11

I appreciate your time. Thank you. Thank you so much for listening to the Happy Go Lifestyle podcast. If you enjoyed this episode, please share it with your friends, and I would be so grateful if you could rate and review it on your podcast app. You can watch the full video version of this episode on Spotify or YouTube. You can also follow me on Instagram at Sarah Faruz for more wellness, mindset, and lifestyle inspiration. And I'll see you next time.