Hormonal Changes: The Impact of Perimenopause and Menopause on Your Body

Hormonal change is a popular topic among peri-menopausal and menopausal women. Many of us were far less prepared for these changes than we were for the 'younger sister' of hormonal changes - puberty. But in truth, these phases of life, bookending our reproductive years, share a lot of similarities.

Join us for this informative episode as we guide you through these challenging times. We explain which hormones are affected and how, AND how these changes affect your mood, and physical and mental health. Note: There are far more signs and symptoms of menopause than your OB/Gyn may be telling you about.

See below, the time stamps for some of our main topics.

00:02:51 Menopause experiences vary greatly between women.
00:04:20 Hormonal changes cause mood swings, libido loss.
00:07:06 Progesterone nurtures, estrogen strengthens in hormone replacement.
00:12:35 Joke: tampons, hamster pillow, menopause symptoms.
00:14:28 Osteoporosis: Concern for bone health, common fractures.
00:19:17 "I love time cushioning and self-care."
00:22:47 Whole Foods diet supports and nourishes you
00:25:08 Speak to doctor about bioidentical hormone replacement.
00:28:00 Find things that work for you; avoid negativity. Scan for stress, trust gut instincts.

Stay Connected!
Amelia

• Website: https://www.thehelpfulplate.com/
• IG: https://www.instagram.com/thehelpfulplate/

Cam

• Website: https://www.camoyler.com/
• IG: https://www.instagram.com/heymomma_cam/
• TikTok: https://www.tiktok.com/@heymomma_cam

Midlife Mommas IG: https://www.instagram.com/midlife.mommas/

Please share, rate, and review the podcast. We appreciate you! ❤️

Transcript

0:00

Welcome to midlife. Please fasten your seat belt. You can expect mood swings every 10 minutes. We'll be arriving in menopause soon. Hi. I'm Cam holistic health coach, mom, the 2 humans, and 4 pets. Hi. I'm Amelia, laboratory scientists by day, and food scientists by night. Welcome to our show. Join us as we share our holistic approach to life after 50. You can expect real life stories with a dash of humor and a ton of truth If it happens in midlife, we're going to talk about it. So hit that subscribe button and follow along. We're the Midlife Mommas. Girl, welcome to this flight of menopause and navigating hormonal changes. I am so excited about this topic. Yeah. Me too. So today, we're break it down, the impact of perimenopause, and menopause on your body, on your mind, all the things. Absolutely. This is kind of a core subject, belief, whatever, of the Midlife Momma's podcast, but this may be the first time came in a while at least that we've really distilled all this down to really talk about what is perimenopause, How do you know if you're in it? What is what is the transition to menopause like? And talk about the things that happen to your body and your mind and your emotional system during this time. Yeah. And honestly, when we were getting ready, I had no clue what I was in for. Did you remember what to expect? I mean, I I asked my mother when I thought I was approaching this time, and she was like, well, I don't remember, like, so innocent. I'm thinking, how could you forget? So this is this can be quite the roller coaster ride. Yeah. It totally and I had no I had no idea. I know my mom also went into surgical menopause, but, I mean, I don't know. I we didn't talk about it. It was one of those things you what your mama didn't tell you. And this is what it was for me. Yeah. A throwback for sure. But let's start a little bit before the menopause time and talk about menopause. What exactly is perimenopause? Okay. So that the definition of the period before, the time period before, your ovaries shut down. So it's it's like a retirement party for your ovaries. And it can take the average person 10 to 15 years. Did you know it was that long? I did not, and I honestly find this to be such a discouraging fact sometimes because I'm like, how do you ever know? I mean, I've definitely known women that have been in this face for many, many years, and it can be quite the challenge. Perry means Perimenopause literally means around menopause or around this transition. you know, and we we try to stay positive here on the podcast. So we're gonna look at it as a time for opportunity. Yeah. Absolutely. And this can begin as early as a 35. I just wanted to throw that in there. And so it kinda sneaks up on you. I would say most women are going through this retirement party of their ovaries for 10 to 15 years, and you're like, well, what's that? Oh, that's weird. And then all of a sudden, you're like, woah. I guess it's happening. My experience, on the other hand, I've shared before. I had one humongous hot flash in the kitchen with my daughter standing there, and then and then I went into surgical menopause afterwards. So it my experience was, like, on and off. It wasn't the retirement party. How about you? No. Mine was not like that at all. So this makes us a great team to discuss this. Mine was the very much more typical, if you will, because there wasn't any surgical, like, end to my fertile phase if you will. So I did experience some of these top 5 symptoms of this era. A regular menstrual cycle. I gotta say I was fairly regular with my menstrual cycle up until it was basically over. But that is one of the hallmark signs if you're having an irregular menstrual cycle, it may be heavier, lighter, or sporadic. And one of the biggest ones for me, which, sadly, I continue to have, are hot flashes. And sometimes these can be enough to call soaking of bedclothes if they happen at night. In other words, night sweats. Mood changes, I definitely have had that and sleep disturbances. So I guess, Cam, for you, did you experience any of these things before or after your surgical intervention? Well, before I had the 1 hot flower, And then after the 6 months after, the 1st 6 months of being 50, I was put on oral estrogen, which was not bioidentical, and I was crazy lady. I was so emotional. My mood was all over the place. I could cry at a bucket. And the other thing that is also on there, your libido changes. and -- Mhmm. -- your your private area ladies also changes. Mine personally, I have, like, no libido. I could cry at the drop of a back it. I didn't know if I was coming or going. So I had all of them instantly, which I didn't have the slow retirement party. It was all instant overnight the next day, what the hack happened to my body. Yeah. So -- Yeah. And you do like, I definitely felt like the most challenging one was the mood swings because I thought I was crazy. I thought, who is this person? I would mine wasn't really crying as much as anxiety and bordering on paranoia. I'd see people in the grocery store, and I turned the cart around so I didn't have to deal with them. And that was scary because I'm super social and love people. So all of these things, it may feel a little bit like anxiety or like depression. And and hence, some doctors will want to prescribe you either birth control pills or a depression or anxiety medicine, which I'm not saying those are wrong. I am not a doctor. I'm just saying that if it's perimenopause and menopause related, there may be other options. Absolutely. And that is not addressing the root cause in many cases. Your hormones are changing. And, like, you're changing chemically on the inside. And the outside effects are all these things that we're talking about. So you're not going crazy. You know, if these things are happening to you, maybe get your hormones checked you know, understanding this fluctuation during this pyramid of pause stage is important. I did not know this stuff. I did not know this stuff until I was forty. No. 50. Sorry. 50. So, Nana, we're talking about the hormone fluctuations. Tell us a little bit about what that means. What it what are the hormones that fluctuate? Well, progesterone is the first thing to drop in perimenopause. And I get I would guess that people, like, blame it on estrogen. And estrogen has a role, but progesterone is made when you ovulate. And so if your periods are all over the place, And even if you have a period, you might not be ovulating because your ovaries are, like, shutting down production. And so that's when you make progress roan. So if you are not ovulating, you are not making progesterone. And progesterone is, like, your calm, nurturing kind of hormone, and maybe that's part of the mood. I'm not sure. But estrogen, on the other hand, is on this roller coaster ride. Sometimes it's high. Sometimes it's low. You know, sometimes your periods may be long. Sometimes they may be short. It's just all over the place. Yeah. I think when when I first started some hormone replacement, I was put on progesterone first for the 2nd phase of my cycle. Whatever that means, it was a arbitrary, like, here's the beginning and here's the middle and here's the end. But I have heard, and we've talked about progesterone being the nurturing and estrogen being like the warrior, your your -- Mhmm. -- kind of your strengthen. I don't know. I know we've talked about it being the warrior. So, yeah, I think that these sorts of things, there's no outward sign per se. But I read an article recently where it talked about a mom who was, like, screaming at her teenage daughter and they were, like, going through the exact same thing. The daughter was, like, you know, ramping up hormones, and the mom is, like, she's hers are shutting down. I thought that was so interesting that we kind of go through a little bit of the same emotional roller coaster that we do when we're in puberty. So it's a reverse, I guess, almost. Yeah. That is ironic. That timing is very, very interesting. Yeah. Interesting. In fact, I just wanna say, many women, the progesterone prescription you were given, that is a very common very helpful thing. A bio identical progesterone when you're in perimenopause can be very helpful to, like, level things out for you. because if your progesterone's dropping, it's all about ratio. I wanted to explain that too. It's the ratio between the estrogen and progesterone and also testosterone. But we're just talking about estrogen and progesterone at the moment. So if you're not making progesterone because you're not ovulating, but the the gap between estrogen and is too large. So by supplementing with progesterone, it kind of like eases it, if you will. So That's really good, Cam. I really love that. And I know we've done a couple of estrogen related episodes a while ago, which were super helpful when we talked about metabolizing estrogen, But this time for me was probably, I don't know, mid forties through maybe 51, I'm guessing, if I had to, like, put a time frame on it. And I did feel a little bit crazy. Yeah. It kinda sneaks in. Did it sneak up on you? Like, you're like, and then all and all of a sudden, you're like, okay. Something's happening. Absolutely. Right. And did you find relief from the progesterone? Just curious. You know what? It's been a while ago, so I think the answer is yes. I I feel so much. Yeah. Yeah. Brain fog, for sure. I feel so much better now, and I continue to take that progesterone in addition to some bio identical estrogen and estrogen and testosterone. So that's a little bit further down the road, but I do believe You know what? I think the progester and help with was my sleep because I did have some some irregular sleep starting in the around that time frame. Yeah. Usually, progesterone is prescribed. Mine's a pill, but you take it at night, and it does help with sleep. And I also well, we're gonna get into menopause here. I just wanna say, like, I don't have a uterus. And, like, a traditionally trained doctor would say, you don't need progesterone. progesterone is only to prepare the uterus for a baby if you don't have a uterus. So when I had my hysterectomy, they gave me oral estrogen. She gave me oral estrogen, and told me I did not need progesterone. And that was the first alarm because I knew I did. I knew enough. I knew that I did. Right. Anyway so, yeah, keep asking questions. And if your doctor is not listening to you or says something crazy, like, you don't have a uterus, you don't need progesterone, Please find a new doctor. Please. Yeah. And, I mean, there's so much information at our fingertips. Not that doctor Google is the end all be all of medical information, but I agree We know our body's better than anybody else. And if given the information you hear from us or from an another friend or at a trusted Internet resource, it's okay to question the doctor. I mean, I know they went to medical school, but dang. I mean, you know, there's a zillion of them out there, find someone who actually will listen to you and give you an answer that makes sense. Well, in medical school, they don't study this menopause thing. So -- Yeah. Even even though they're a doctor and they have that, you know, a title, just I just want you to know the training for menopause is very low. Just like science studies on women in this state are very low. So, yeah, ask questions. And if your gut says, nope, then move on. That's what I did. Thank goodness. Yeah. Exactly. So menopause is the next chapter or a rebirth. And I know you say that all the time. You know, we talk about it being the awakening. So tell us the difference between menopause and perimenopause. Like, what is that what is that transition? So menopause is that 12 month period where your periods are all over, but you're still having a cycle. And then you enter post menopause at 12 months. So you've gone 12 months without a period. So I say menopause, but, really, you and I are both in post menopause because we're no longer cycling. So Yeah. So I use that term interchangeably, but the scientific definition is you're in postmenopause after 12 months of no period. So Yeah. Exactly. And I don't know the last time I had a cycle. I go when I go see my children who are in their late twenties and I see, you know, feminine goods. I'm like, oh, I remember you. Like, I don't know if you've seen it, Cam. It seems like there's a movie where somebody uses a tampon to, like, stop a nosebleed. I'm like, oh, that's what I would use those for. I don't think the joke at the cross with Jim with younger moms would be, like, he would be in the bathroom and opening a tampon, and it sounded like you're opening a wrapper and all your kids were trying to come in because you got food in there. And they're like, nope. What the funniest story I have to tell about tampons is somebody used it for their hamster as like a pillow. Oh, my god. That's hilarious. I have never heard such a thing. I mean, it's creative. The kid was very creative with the tampon. Anyway, What's happening hormonally is what at menopause, your progesterone and your estrogen drop to their lowest levels. And that's you know, we're gonna talk about the symptoms, but we already mentioned many of the symptoms in perimenopause. Then it becomes like a way of life pretty much all the time. It's that's your baseline. And in comparison, the ratio, your testosterone actually might be appear to be higher compared to the other hormones because they've dropped so low. Yeah. Exactly. And one of the things I have seen or complaints I've heard from other women around this time period is because of the loss of estrogen is the increase of belly fat. And so because we don't have that hormone to help us, our metabolisms modulate quite as easily, And I might be kind of misstating this, so please correct me, Kim. But a lot of women I talked to, that's one of their complaints behind the hot flashes and the mood swings is the deposition of more belly fat. Well, sure. Because estrogen does a lot of things. It protects our bones. It protects our muscles. against stress. It protects our brain. estrogen does all these amazing things when it's in the right ratio. But as when we get to menopause and it's at its lowest level. then we lose the protective of effects, I guess, of estrogen. So, yes, that's correct. I would say a belly is more cortisol, but it's related to the estrogen loss. So -- Okay. Gotcha. Gotcha. Right on there. Yeah. And, you know, one of the things I think you just mentioned it that is of particular concern that a lot of people don't think about because it's not as visible as your belly fat is osteoporosis in your bone health. And, you know, that's one of the things we talk about this, at least every other episode, if not, is every episode when we talk about strength training. But bone health is of of a definite concern. I bet you virtually every woman listening to our pod cast has had an aunt, a grandmother, a parent that has fallen or had some sort of bone break or fracture because of this. It's so common, and it worries me so much because somehow, old ladies tend to trip over their own feet, and then all of a sudden, we got a broken hip. Yeah. And that's not good because recovery from that is very challenging. So for health, you know, strength training, obviously, is great putting weight on your bones. but also things like jumping jacks or rebounding or any kind of jumping. Now I'm not saying you don't have to do 24 inch box jumps like my past self did. You don't have to do that. But some kind of weight bearing exercise is very helpful. Even like playing tennis, think about how you're moving when you're playing tennis. so you're putting pressure on your bones to keep them strong, for example. No. Those are great activities, and I know several of my friends that have done all of that I mean, I've definitely upped my strength training game because of the not just the protection against osteoporosis and loss of bone density, but also muscle loss. Mhmm. I don't you might have a statistic about the percent of muscles that are lost if you don't do anything. I mean, it's pretty profound. Yeah. I I can't recall the stat right off my head, but it accelerates again at 60. And so at menopause and then again at sixties, So, yeah, we wanna make sure that we're doing something on purpose to maintain and or build and keep strong because that The more muscle you have on the better, in my opinion, the better you're going to age, your experience, your health, all of the things seem to be related somehow to muscle. And, like, even your muscles point on your bones, you know, like, when we're when we're lifting weights. It's all it's all connected. It helps with blood sugar too. Might as well throw that one in there. Absolutely. Absolutely. Why not? And, you know, their their the emotional and psychological aspects of menopause are very similar and may not feel any different or at least they didn't to me from the ceremony perimenopause phase. with mood swings, irritability, and anxiety. But the other thing is memory loss or lapse is that brain fog That, I think, really did become more of an issue after age fifty than it was in my forties. Yeah. And I feel like I have strategies like I put my keys in the same place every time. I like I don't know. Do you have strategies like that to help? For yeah. For sure. And one of the things this is not really the subject of particular talk, but I have pretty much cut out alcohol for other reasons, but it's really helped my mental acuity as well. So, yeah, you know, We've talked about it in other episodes around other subjects, but habit stacking helps, making sure that you remember one thing based on another private, which is an awesome thing to do. And another thing I just like to mention is sometimes when we go through these changes, because it feels different and maybe not good. It can affect our self esteem in the way we feel about ourselves. So some of what I do personally, Cam, is to help me feel good about myself. I totally agree. And I I'll go back to strength training because I think that's a way to boost your confidence and, like, understand how capable and strong you are, what your body can do versus going down the rabbit hole of what in the world happening? Why am I why am I having hot flashes all night, all the things? So, you know, what can you do to help yourself feel better is what I would say. And I would say, strength training Even though it's a physical activity, it definitely helps your self esteem. They're connected, in my opinion. I 100% agree. And that kinda brings us to our next kind of topic about navigating hormonal changes is what are the coping strategies to combat some of this or come to terms with it as it were and self care? Yeah. Self care is not selfish, and I feel like I grew up thinking self care was selfish. How about you? Yeah. A little bit. And I definitely mistook self care for some sort of pampering. And they they they can be similar, but in my opinion, they're not exactly the same. No. Self care is about a health benefit to yourself. Right. And and also, we're here we are in midlife, and we've been taking care of other people in our life all this this all this time. And it's like, wait a minute. It's time for me. I don't have the bandwidth that I used to have, and I have to take care of myself better. That's how I view it. I love that. And one of my most favorite things that I've learned from you in this regard is time cushioning, is just learning how like you said, we've been taking care of other people and not having quite the bandwidth and being okay with that. And, you know, this is just an example. When I go to my office to work, which is 3 days a week, I know that I can do one extra thing. Now on days that I don't have a workout plan, I might be able to do to. But for instance, what I would do is if I go to work at the office, I might work out in the morning, and I might have time to swing by the Whole Foods or the dry cleaners or the bank, but I know not to stack a whole lot of errands because it stresses me out. And so I plan ahead and and don't do that. So that's an example of of a self care thing, but, you know, it's pretty easy to plan that way. I I agree with you. Like, I can feel my cortisol rising. My poor little kit kidneys, your adrenals are above your kidneys are like, what's happening? I can feel it rise in myself now, and I've been practicing breath work. That's my latest thing is learning how to breathe, not for my shoulder because I think I had my shoulder hiked to my shoulder to my ear all through my forties. But breathing through my diaphragm, and letting my belly go out when I inhale instead of sucking it in like we were taught. I don't know. It's my new greatest thought. You were You are not the only person. In fact, a really good friend of mine who's actually quite a bit younger, but then we are, but very astute and into self care. She's a really big follower. I don't know who the author or authors are, but she's really into breathwork. So I agree. And that also leads me into, like, meditation. I love meditation. some sort of devotional or quiet time in the morning, which I think is a great way to center your day. I agree with you. I'm a fan of the insight timer. It's a free app. And, like, you can pick how much time you have, and I don't know. The guided meditations are better for me. If someone's talking and I'm breathing and I'm you know, it's that's easier. So that's a free resource for you. Excellent. If you wore wear an ora ring, they also have some breathwork and meditation inside the app if you have one of those rings. So you're, you know, you already paid for the ring. You might as well see what else is in the app. So I've recently discovered that. So -- Super cool. And and besides those things, you know, I like to walk outside. Nature really gives me a a boost. I love that. But there's other lifestyle modifications or changes that we can make to support the hormonal balance. You know me, Cam, I go to bed with chicken. So regular bedtime is a bigger is a really big deal for me. So what about you? Yeah. I I'm regular time. Mine's between

9: 21:58

10 PM. And if I miss it, I miss my deep sleep because I track my sleep, and I'm darn it. Morning light has been huge. I go to sleep with the sun, and I wake up with the sun. And I love it. I love it. So that's for sure. Lemonine Alcohol, we're both working on that. Yeah. Just being an active human, I think, really helps. And moving your body through time space and gravity makes you feel empowered and capable and a appreciative of your body rather than, like, what the heck's going on, why, you know, all the things, all these negative things that are happening. So Exactly. And, you know, we talk about this a lot too leaning into Whole Foods. I mean, you know, we talk about supplements and there's a place for them, but Whole Foods whole grains, lots of colorful fruits and vegetables, ethically sourced protein, anytime for any stage of life honestly can no matter what you're going through, leaning into a Whole Foods diet is only gonna support you and nourish you in the most positive way. I agree. And, like, being making sure it's diverse and, like, mixing it up. And here's the thing. You you may eat something now in this stage and it doesn't agree with you and you feel bloated and on, you gain £10, not really. But you know what I mean? Like, the score changes. And you maybe used to be able to eat that food or do that thing or whatever it is, and it's just the bandwidth is different now. I've described it as a, like, a one lane little tiny country road versus the Four lane highway we used to be on, and we can just say our performance have changed. So, therefore, we have changed, and we need to change our behaviors as well. Gosh. I love that analogy of the 4 lane and the 2 lane road because, actually, the idea of a 4 lane highway right now makes me feel you know, anxious, but the idea of a little country road with, like, sunflowers on the side of the road and a and a I can just picture myself in a convertible. So That's where I am in life cam. I'm I'm the girl in the convertible watching the Sunflower fields now. Exactly. And that is why this is rebirth because the 4 lane highway, we already did that, judging kids and work and all the things, the house. And now I'm taking an exit. Oh, no. Here you go. Let's take an exit for sure. But, you know, let's talk for a second. There are other things size Whole Foods. There there are supplements that you and I use, and there there is a time to seek medical attention. So let me start with supplements. I'm a huge fan of magnesium in omega threes. In fact, I think you kind of helped me see the value of omega threes. I take a B complex and a vitamin d. And so I think there are some of these things that while they have value in other air other times of life, For me, these supplements have been instrumental in helping even things out. I agree with you. And the b, you can get tested and the d. It's d 3. with this simple blood test, you know about that, but you can get those tested. But the 4 supplements you named are, like, kind of, like, the emergency, midlife pack, in my opinion. Yeah. With it. Yeah. And then we can also add bio identical hormone replacement there in there because it's been a game changer for both of us. And -- Mhmm. -- it's it's not for everybody, but it's for most people. And so that you'll have to talk to your doctor about. Absolutely. And, I mean, make sure that there are someone who's listening about the bioidentical. We talk about this. This has been Eons ago about the old versions of I don't I think it was estrogen cam that was made out of, like, horse urine or some major awful thing. So now we know that the formulations Mine is compounded. It's at a compounded pharmacy, so it's not the easiest thing. It's not mine is a cream. So -- Mhmm. -- you know, and there's patches and all kinds of other things. But I agree with you. It's been a game changer. The and I'm very adamant that it has to be the bioidentical hormone replacement. Yeah. There's no reason to suffer and also These are protective to your health. Like, your your bone, your brain, your muscles, all the things. So yeah. And I know for a minute we talked about, are we, like, cheating nature. Remember that conversation when I had yeah. I'm over that. No. We're not. Me too. Me too. Absolutely. We're not trying to get our hormone levels back to when we are 20 or 30. We're just trying to get it out of our symptoms. That's it. That's all that's all we want. Absolutely. And it's time for us in this rebirth, this awakening time to put self care and prioritize our health, not to be selfish. but because we recognize our value. And it may be that if your children are grown and gone, that was your purpose for a very long time. Whether you worked or not, most of us that are moms put a lot of stock in our roles as moms. And now that we're not moms anymore, it's time to be like, you look in that mirror, ladies, and say you are important. You matter, and you should do the things. You're allowed to do the things, not that you should. get out of that that little mindset. But but you're allowed to and you have the privilege of taking care of your mind and body and just be your beautiful self. Yeah. I it's really key. And I really encourage you to brainstorm what fills you up, what takes the stress away from your life and your body. Is it playing with your animals? Is it coloring? Is it journaling? Like, really, there aren't you take a class. I'm like, that's life, you know, whatever it is, but it's time for you to invest in yourself because it will the ripple effects, you're worthy. Yeah. Absolutely. And just you know, these are just some other things we've talked about this most of these things, but recognize that you're not crazy. And usual yeah. Usual and normal are not the same thing. So a lot of these things were scribing as part of the hormone shift are usual. It doesn't mean they have to be normal. We can do things to combat it. So like you said, you know, what fills you up? You may need to or find it valuable to journal your feelings. or recognize if something does trigger a crying fit or a paranoia attack, what is that? Really be curious about your own feelings in own self so that you can understand and find things that work for you. I love that. And, you know, that's the awesome awful test in a nutshell right there. So If you do eat around people that make you feel awful, take note. You can change your ways. You don't have to eat that or be around that situation. This one's great. Scan your body for stress. You know, where are you tight? Are your is your shoulder up to your ear? Do you have a knot in your stomach? Do your hips feel tight? And it it's interesting that, you know, not in your stomach that was me. I always had gut instincts growing up and I'm learning to trust them again. but a lot of women experience tight hips, and that is also tied to emotions. Did you know that? Yeah. I we hold a lot in a lot of places. Yeah. We yeah. Yeah. And that's one of them. I do my shoulder and my belly. I think I'm more of the hip girl myself. But, you know, remind yourself that you aren't your thoughts too. Like, when you're feeling these ways, that's not who you are it is what you're thinking. And, you know, take your thoughts to court. Is is this feeling I'm having or this this you know, if you're feeling like everyone's looking at you or judging you or whatever, is that true? Probably not. And it's okay to recognize I'm going through this transition, and I'm having these feelings, but I'm not my feelings. I love that. That's so good. Oh, yeah. And then we've mentioned this, but, you know, Matt take, pray, or do some other kind of practice, do nothing. But this is the time, ladies, to take extra care of yourself because you deserve it. Thanks for today, you can find us on instagram@midlife.mommas. For all of our other contact info, check out the show description below. and we will talk to you next week.