Part 3: How to Cardio Without Tanking Your Energy & Hormones

Cardio workouts were a part of life in the 1980's and 1990's. Why do our bodies respond differently to it in midlife?? That is a loaded question and one we tackle in this week's episode. So much changes in midlife! But we are here to arm you with the details that will help you maintain your fitness and a healthy weight. 
You can still do Cardio in midlife, but it might look a little different. LISTEN UP to get all the deets!

00:00 Consume calories before workouts to avoid fasting stress.
03:31 Avoid heavy food before a workout.
08:45 Interval training decreases body weight, abdominal fat in menopause.
10:31 Longer rest periods needed for high-intensity training.
13:19 80% effort daily, with meaningful recovery periods.
16:00 Brain stops you when injury feels extreme.
20:52 Pickleball: fun, cardio workout with family.
25:01 Accepting imperfection as part of personal growth.
28:10 Discussing stresses and healthier cardio habits in menopause.

In this episode, you'll hear: 

1. The Power of Fueling Up: Discover why Cam and Amelia insist on eating 100-200 calories before a workout and get inspired with their favorite pre-exercise snacks, from a half banana to peanut butter coffee delights!
2. Interval Training Magic: Learn all about the benefits of High-Intensity Interval Training (HIIT) and High-Intensity Repeat Training (HIRT). Cam shares a 2020 meta-analysis that highlights how interval training can help reduce body weight and belly fat, especially during menopause.
3. Listening to Your Body: Get tips on recognizing when you're pushing too hard and how to adjust your workout intensity to avoid burnout. It's all about maintaining energy and boosting performance!

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Amelia

• Website: https://www.thehelpfulplate.com/
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Cam

• Website: https://www.camoyler.com/
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Transcript

0:06

Oh, my gosh. What what is happening? Hi. I'm Cam, Holistic health coach, mom to 2 humans and 4 pets. Hi. I'm Amelia, Laboratory scientist by day and food scientist 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. Hello, everybody. We are out of breath today on the Midlife Mommas podcast because we've been doing cardio, have we? Today is part 3 of our series, how to do cardio in midlife without tanking your hormones, because I have been there. Have you been there, Amelia? A 100%. And not that long ago, I must admit. So it can sneak up on you, this kind of cardio fatigue slash hormone tanking situation. Yeah. So this is part 3, so check out part 1 and part 2. It's a series, and we're just talking about, you know, how stress plays into our exercise life, and how to avoid that, and but also get the results that you're working towards because isn't that why you do it? No. Exactly. And we've done cardio our whole lives, and being of the generation of, you know, the eighties kids and the nineties kids, we thought that was the only way to maintain fitness and weight loss. So, this is just, you know, another way of teaching you and another set of examples and another set of, like, I guess, keeping the guardrails on with regard to your cardio. Because for me, Cam, I love it so much. I enjoy it. It can quickly get out of control, and I'm overexercising. Yeah. And over exercising looks different from, from other people, but in general, you have, like, this low energy and, like, maybe you notice you're more bloated in your gut, which is so crazy feeling, and you just feel worn out. So, we're gonna talk about, like, the details of that, but it may look different for you. Yeah. Yeah. I mean, I will say sometimes it is a weariness. It's not just it's not just tired. It's like it's not just like I'm sleepy. It's like I feel weary all the way to my soul. Yeah. That's not a good way to feel. We wanna feel alive and vibrant and ready to go and do the things that we wanna do in life and exercise enhances those things, not takes away those things. So let's talk about, you know, how to prepare for exercise. I know that there's a set of guidelines that you teach your people. Tell us about that. Yeah. I've we talked about fasted workouts, so I know you were in the fasted camp for a minute and you've said, nope, no more. Okay. So Having calories in your system before you exercise is the simplest way. So when we exercise, we are stressing our body on intentionally to become healthier and stronger on the other side. But there are other things in life that stress us out also, stresses our body out, and one of them is fasted workouts. So just having, like, 1 to 200 calories onboard before you exercise is super, super helpful to make the most of your workout. So you're not running on fumes, which is what we talked about the other Yeah. Exactly. My favorite pre exercise thing is maybe half a banana, maybe even including a little peanut butter, collagen in my coffee. So those those are my go tos. What do you like? Yeah. Half of a bar is, like, my favorite or a few spoonfuls of yogurt is one of my things. There I tried a protein shake once, and I wanted to tell this story. It was the last time I did Murph, which is a hero workout from CrossFit, and it's always done around Memorial Day. And it starts with a 1 mile run, and it ends with a 1 mile run. So this particular the last time I did Murph, I decided to drink a protein shake before the mile run, and I couldn't hear my stomach sloshing. And I was like, my friend was like, what is that? I'm like, that's my belly. So you wanna find something that gives you energy to go, but not, like, slosh in your belly or feel like a rock because then you're not gonna do your best. Yeah. And that may, take on, like, what what is easily digestible. I mean, some people do well with a little bit of fat, like a little bit of peanut butter. Some people may not. So I love what you said earlier about it may feel like, fatigue may feel different, and this pre workout snack, if you will, may feel different. And you kinda gotta play with it. Half a banana works really well for me. And it also for me depends on what I'm actually doing. I usually do that when I do, lifting early in the morning before work. I usually do that half a banana thing and then the other half after I finish with some yogurt and some other things. So, again, I think it's a great thing to kind of experiment, but the half a bar is a really good idea as well. Yeah. Because it has some fruit in it. The one I like is RX just because I can get it easily and it's affordable, but it has dates in it, which, by the way, frozen dates are amazing. It's like a ball of it feels like caramel. So that's another idea. I used to do cuties, a few cuties, the you know, something that gives you energy to actually show up and do well in your workout instead of suffer. We don't wanna suffer. Right. I mean, in addition to, like, the fasted workout being stressful, I mean, I think it's good to have like, I think I could see the quality of my workouts improving once I got back on the eating before. I mean, what's, I shouldn't say what's the use, but you don't wanna work out to get benefit knowing that you're fasted and it's even not gonna even give the benefit. So I don't know. I did. You're right. I did try it for a minute when I was really struggling not struggling. I was actually thought I was and now I know I was struggling. But when I was trying the true intermittent fasting, craze, and now I just feel so much better with normal, you know, not eating after dark sort of fasting and then having having some calories before working out. Just follow the sunlight. The sunlight shows you the way to fast. Right? Yeah. And then after you work out, you can take advantage of what's going on because you're actually your body needs energy to repair and all the things. So after exercise, all exercise, I would say eat a protein forward real food thing that has, like, 30 grams of protein. So that's where you could do the shake, that's where you could do the Greek yogurt with the banana and, like, really get in and maybe a little bit more coffee with collagen or whatever it is to make sure you're hitting that goal to really, like, nourish yourself. Yeah. A lot of times I like maybe a couple of scrambled eggs with some veggies or something like that. So especially on my work from home days, my after workout usually involves eggs. I know you recently did something with savory breakfast, and somehow after that workout, like, something savory really satisfies me. A 100%. And then make sure there's fat because you need that, that savory get in your mouth. Coats your mouth. It's so yummy. I love the idea of using leftover veggies in your food and then eggs. That's an easy thing. Egg scramble, add some cheese to get the fat in there. You're good to go. Yeah. And it's really my my favorite time of year to do egg scrambles, Cam, because, like, winter squash is coming in. I don't know that I'd actually put beets in the eggs, but that's one of my other favorite vegetables. But those rich, leafy greens, you know, leafy greens like spinaches and and even broccoli and kale. Those are cool weather vegetables, so we're coming into some really good time of year, for those good hearty vegetables to eat with your eggs or whatever you choose, for your after workout. Beets beets and the eggs. I don't know about beets and eggs, though. That's what I think. I wouldn't I wouldn't put them in there, but I would eat beets at any time of day, with anything. So Yeah. I've seen supplements, and Dan actually had one when we first started dating years ago, but it was like a beet powder thing that he would drink before he would work out. And I have a friend too that she's a runner, and so that was her favorite to get that energy before she actually did a long run. So, you know, there are supplements out there for Yeah. Yeah. Organifi has a really good one. I love Organifi. They have a green juice and a red. I did the red. It's been years, but I did used to do the red for that exact same reason. So, yeah, beets have a lot of really good detox properties as well, but just like in all other ways, I'd rather eat the beet than have the supplement. Yeah. Yeah. And I always think red, so that red is like liver. It's for your liver health. It helps you detox. So colors of the food help you indicate or help lead to, like, what does this do for my body? And that's one of them for sure, that dark red. So kinda we've covered the food portion. Let's talk about some, cardio or just training itself. What's your tell us how you do how you treat your cardio workouts. Yeah. So it's not long steady state long runs anymore. I know you came from that field as well. It's more interval training. So interval training is where you have an intense period of work and you have a period of rest and I like to say you rest until you can go again so don't worry about the clock so much. And I found this really great study there's several, but this one's from September of 2020 and it's a meta analysis, and so a meta analysis when you're looking at science is actually the best form of research because they're looking at all the research studies out there. So it's not just one that could be biased and only had 5 people in it. This is looking at all the studies and what they found is that high intensity interval training for women in menopause decreases their body weight, their abdominal fat. That is what we're looking for. That is why I like interval training because it targets those things that we don't like. No. I love that, and I agree with you about the meta analysis. Coming from a science background, you know, I I love those kinds of studies, and I'm really grateful for the people that actually put all of that data together. So, yeah, so high intensity we used to call it high intensity interval training, but I think you have a different acronym now that you like. Yeah. I add the r, so it's high intensity repeat training. And so, like, you repeat it until you can't repeat it because that's like the menopause out, if you will. We don't wanna be running on empty. We wanna stress ourselves in a healthy way just enough to get the benefits without the negative downside. So Right. And there's also SIT. You you may you may see SIT on the Internet. Yeah. And I can't think what it stands for right now. I'll look it up while you say what you're gonna say. No. And I was gonna say, one of the other things, if I understand well about the high intensity training in midlife, is the recovery period. So, you know, in our younger years, we talked about you may have heard of Tabata intervals, which have designated, I think, normally the time of work and the time of rest are equal, so if you do 20 seconds of work, then you would do 20 seconds of rest. But generally, when I do it, CAM, I do longer. The my rest period is longer. So my recovery between these intervals is more. And so, you know, interval training is hard. I'm not gonna lie. When I was a triathlete, I didn't love it, but it had a different purpose back then. So I do embrace my actual recovery states now. Sometimes, it could be like I do 10 to 15 seconds of the burst of energy or of the interval and up to a minute of recovery, maybe even more. Yeah. It just depends on how you're feeling that day. I looked it up, sit, I can't believe I forgot, stands for sprint interval training. So they're all kind of the same thing. But when you were talking, I we could have the r mean recovery. Like, in a That's what I would say. For recovery. Yeah. I like recovery better than repeat, actually, so maybe we should just change it. High intensity recovery training. Recovery until you can go again. So for me, Cam, I I don't really run anymore, although I clearly I mean, I can. But these are things I actually do on the bike. I actually have a bike trainer, and I can put my bike on the trainer because it's a controlled environment. And these are super easy for me to do on my bicycle. So are there other I mean, do you advise people about how about what form this should take? Yeah. The anything body weight, like, so in honor of this episode, I did jumping squats on the power plate today. So the power plate is this vibrating plate. So it was like, bang for your buck. Yeah. It was great. And, like, round 8, I was like, I don't wanna do this, and but I did. So today, I did 8 rounds. You know, I say anywhere from 4 to 12 rounds depending on your energy and effort and all the things. And there for me today, I did. I think it was 15 seconds on and I did 25 seconds of rest, but my rest was just standing on the vibrating plate. So it wasn't like true rest, if you will. It was it was really good. I got sweaty and breathless and I was done in like 6 minutes, come on. Oh my gosh, that's amazing. And so that's I think such a big point Cam is that to, you know, we used to think of, oh, I need an hour of cardio, you don't need that now. Like running for 5 miles for me is too much. Like, I haven't done 5 miles in years, let's be real. But even when I was running just like 3 miles, even that does leave me with that weary feeling a couple of days later. So we're talking about really short periods of time. Like, really intense, like 80% of your effort of the day, which allows you to check-in with yourself because 80% today may feel way different than tomorrow. So, you know yeah. And and here's the thing that becoming from the Tabata world and the CrossFit world, it was 20 sec 20 seconds on 10 seconds of rest. That was it. So Tabata's were designed for, like, young college men, not for women. And I just remember sometimes the Tabata, I'm like, what are we doing here? Like, this is not I can't even breathe, and that's not what we're doing. We are getting breathless during the work, but we are resting enough. So our effort is awesome, our form is dialed in, and we're giving it the most we can give it for sure. So allow your rest to fluctuate, really. Mhmm. Yeah. I love that. This past week, I was traveling in the Pacific Northwest, and I actually went on this hike recommended by a coworker. And it was it was not long, but it was really strenuous. So there would be period it wasn't like hand to foot climbing, like, where I was having to, you know, climb my way up, but it was really steep. And I actually wondered if that would be one of these types workouts, like, for A 100%. Yeah. Yeah. Like like, it wasn't each climb wasn't like a 100 yards because that's really a long way. So I don't know how long, but it left me breathless. Like and then I you know, there'd be a little flat section or whatever. So, you know, just think about what you do on a daily basis because you could probably convert almost anything to this sort of workout. Yeah. Even walking your dog because I've done that before too. Like, you walk faster and then you walk slower. Right. Yeah. Anything body weight. You could do jumping jacks. Like today, I did jumping squats to, you know, for bone density. Any little hop is always great. You could do, like, toe taps, have an object in front of you and tap like soccer players do it. I think of my daughter. So they you just tap it. It's kinda like running in place, but not really anything, rowing, biking, walking, running, anything. You know, when I go to when I'm traveling and I go to, like, a gym associated with the hotel, very occasionally, they'll have a rowing machine, and I love doing these workouts on a rower. I don't get to use that very frequently, so that's really cool. So I love that you mentioned that. But there are some warning signs around this. Tell us about that. Your brain is gonna tell you to quit. So that is just how our brain is wired to keep us safe, and your brain may perceive this as dangerous, and it's gonna talk you out of it, and then, like, you should really stop. You've done enough. And so we're balancing, like, doing too much and not doing enough, and, like, figuring out your, like, sweet spot. Has your brain ever told you to stop? Oh, gosh. A 100%. And this is not completely it's not related to high intensity recovery or repeat workouts, but when I did Ironman Lake Placid, I think, in 2009, I swore, Cam, that my my small toe, the littlest toe on my right foot had just been blown off. It hurt so bad that I was sure it was just gone. And clearly, when I took my sock off, I had a big blister, but it was by no means like carnage in there. So, your brain does have a way of trying to preserve you. Like, when it starts to be painful, your brain will say, stop. Stop. Stop. I don't know. Anyone that's ever been through natural childbirth, this may be the case for you. You may understand what this feels like just based on that childbirth experience. But, you know, I think that's amnesia and then had another kid. That's probably what happened, right? That's so true. But I think that balance is so important, you know, going until you can't or until, you know, the the workout to give the workout benefit, but not so hard that you're on the couch the next day. Yeah. And what I do to keep myself accountable, and I did it today, is I count my reps during the work session. So for today, it was, you know, 10 or 11 of these jumping squats on the plate and the you know, there were sometimes it was 11, sometimes it was 10. Round 7, I was like, this is horrible. Yeah. And I'm like, you've got this. Like, I had to talk myself off the ledge, and then I'm like, round 8, and then I that was all I had planned today, and it was perfect. But and now I feel amazing. But during the middle of that, you're like, I should really quit. So counting helps me. Yeah. Do you think one of the hallmarks of that you're doing it right is if you've planned 8, 10, 12 rounds? And if it starts getting super hard at 5 or 6, do you think that's the hallmark that you're doing it right because it starts to get hard in the middle and then you need to push a little bit to get to the end? Like, I don't know. That's happened to me. Yeah. It's like a it's a slippery slope. Like, how hard do you push it? You know? Your goal is to get breathless and to get sweaty and have an elevated heart rate and then also do enough to get results. So if I had quit around 5, I'm not I don't know. Like, was that enough? No. It would have been, like, 3 minutes. Like, I'm working out. Yeah. I mean, I have one of the hardest ones I've done I think I I think I might have got it from you, but I'm not sure. It was actually, like, weighted step ups, and I don't remember, like, the height of the step. Those were hard. I mean, the first, like, round of it, I don't remember how many on each leg. I was like, okay. I could do this. I'm telling you, by round 4, I was dying. And that was one of the toughest ones I did was I think I was holding, like, 8 or £10. And, of course, this varies depending on how much weight you're used to to lifting. But weighted step ups and I gotta be honest, I don't have a step up box, but I have a super heavy coffee table clearly that, you know, it has a sturdy top, and I that's what I used. I just cleared it all out. Yeah. So lots of variety of things you can use, things that you have in your own home to do this, high intensity repeat training. Yeah. You can use your steps too if you don't have a certain piece of furniture. You can also use your steps for push ups, by the way. So if you want elevated push ups, that's another thing. Sometimes I'll do this format if I've just been sitting working and I just need to get up, I will use my coffee table for push ups. So it's not exactly because push ups is more I feel more of a strength thing, but I use this timer format to keep myself accountable, and I count the push ups so I don't talk myself out of quitting. No. I love that. I love that. Yeah. There was a time when I was running when I was doing running drills, and this is kind of like a calisthenic, high knees, butt kicks. Those are quite aerobic. So you could do something like that as well, where you did the high knees or the butt kicks, and then across your yard or whatever, and then, you know, of course, walking would be the recovery period if you wanted to do that. So that's kinda cool. Absolutely. Yeah. Like, what about skipping? That is so much fun. You could probably do a skipping workout. You would be smiling. Take you back to your childhood. Yeah. You could do jump roping too. I've done jump rope. Jump rope's also a good one. That'll get your heart going. I am not a great jump roper. Like, I can only do a few before my feet get caught, then I'm kind of afraid I'm gonna trip. But I do own a jump rope, but I had to do it occasionally. Yeah. That's fine. We did something called double unders, and sometimes I'll do which means the rope goes under your feet 2 times for every one jump, and it's a very coordinated thing. So I'll it took me a long time to learn them, so I'll do them on occasion just to make sure I can still do them, but that gets my heart rate more than just regular jump roping for sure. So that's another idea. You literally, any body weight movement, go for it. Cool. But, you know, Cam, there's other ways you can employ cardio, and, we've talked about this on numerous episodes where it's kind of the the the fun part, the the candy sprinkles of your workout routine. And for me most recently, this has been pickleball. I was on vacation. I learned pickleball with my husband and my daughter, and it was a lot of fun. It was somewhat akin to the high intensity repeat because you are you know, depending on how many volleys you can get across the net, you're kind of sprinting across a very small court. And we only did it for about 50 minutes. So it wasn't like it was a long time, but I definitely was sweaty and breathless, you know, during the workout. Yeah. And those that's a stimulus stimulus you're looking for. Like, did that happen? And then, oh, I'm doing enough. So if there's a period of going hard like your hike the other day and a period of not, then then it counts. Count it. I know. I love it. And, I mean, you know, some of my, my friends play tennis. I'm really have mixed feelings about that because just based on what they describe, I've never played tennis. And you could compare it to pickleball, honestly, but the tennis court is so much larger, and these people play for a long time. So I don't know if that's the same thing or not, but, you know, if it's fun for them, I do have some actually, they're they're mostly male acquaintances my age, but they'll be in, like, a neighborhood soccer league or you know, there's tons of things you can do for fun that are that are cardiovascular that have the cardiovascular benefits. So, you know, anything fun, worth a try. A 100%. There's one thing that we didn't talk about, I don't think officially is like, what happens when you push too far, like beyond your threshold? Because that's the other warning. Like, quitting before you really should quit, your brain said, hey. You should stop. And then there's the other one, I gotta push through in that mentality, which I think we've given up. Do you agree that we've kinda given that up, Amelia? Oh, consciously. Mostly. Yeah. Yeah. Mostly. Sometimes it catches me off guard though because I kinda get back, like, into those old thought patterns like, oh, I can I can last x more minutes or whatever? But, yeah, I yes. Consciously totally given that up. Actually, part 1 was running on fumes, and that's where this whole series came from. Right. And so the yeah. Right? So the consequence, it's called it actually has a name, low energy availability. It's actually a term. And you end up on the couch for days, which actually lowers your everyday movement called non exercise activity. And as we've mentioned in the past that your non exercise activity is like 15% of your daily calorie burn. So if you, like, overdo it in the gym and you push so hard and you're like, and then you're on the couch for a day or 2. You're not even moving, so you're lowering your metabolism, basically. You're lowering your calorie burn because you're not moving. No. I agree. And I can attest to overdoing it even if I'm not literally on the couch. I'm mentally on the couch. Right? Like, I've overdone it to the point where my work productivity slips. I get more anxious. I allow small things to, like, really affect me. And sometimes that's my sign I've overdone it. And it could be that I've under fueled for said workout. I've done that as well. Or just under fueled for the general activity. So there are some signs, and I'm actually learning how to be a lot more responsible with my movement. Every not every day. Like, it doesn't change every day, but over time, it just feels like I'm really more dialing into what my body needs and what I can tolerate. And that's the whole mission. Like, the whole midlife journey is, like, understanding how your body responds to stimulus, whatever that is. It could be people. It could be exercise. It could be food. And then appropriately adjusting yourself instead of, oh my gosh. I'm horrible. I don't know. And, like, all the negative stuff talk, which does nothing. Like, oh, isn't that interesting? Instead, be curious about what your body is telling you and then adjust as needed. And then also know it's gonna change. It's never gonna be the same. I was talking to my husband and that literally your health is a journey. There is never a destination. Do you ever get there? No. Yeah. And I I think that that's been a mindset change for me in the last 6 months, 8 months, a year, where I was like when I would, quote, go off the rails and either over exercise or overeat or over whatever or under for that matter, exercise or overeat or over whatever or under for that matter. Like, oh, crap. I've messed up. Like, I always kinda felt like, I needed to achieve some amount of, I won't say perfection because that's not really true, but, achievement. And I've gotten so much better at just being like, I'm doing the best I can today, and that's good enough. You know, I was I've just been literally, yesterday was the first day I'd been home in 2 weeks, and, you know, I had to eat out a lot. I ate out of, you know, the grocery store a lot, which was great, but I didn't actually get to cook for myself that much. And I you know, the old me would have been like, oh my gosh. I've got so much damage control to do because of what I ate when I was gone. And now I'm like, it is a journey. So while I'm home, I went to the farmer's market this morning. I'm super excited for some fresh veggies, but I'm going to be traveling again soon, and I'm gonna do the best I can then as well. So it's not about beating myself up. It's about managing the daily stuff. It reminds me of your quote, embrace versus brace, like, about being flexible. We have to be flexible with our health. Yes. We have guidelines for ourselves, and we have our minimums, if you will. But then Yeah. On a given day, if you're traveling, you you know, you have to go with the flow. But, also, don't give yourself a hall pass for, like, weeks on end. It's up to you. Yeah. Yeah. Exactly. We've talked about that with exercise. Don't buy all the clothes and then not do anything. Right? Like, they're not gonna do the work for you. You look good at Costco. Yeah. Well, yeah. You know, it's funny because I I wear workout clothes almost all the time if I'm not in work attire camp. I mean, it's so comfortable. Like, who I don't know. That whole thing, leggings are not pants. I don't know. For me, leggings are pants. Like, I'm sorry. Yeah. Right. Yeah. Didn't we, like, blast that out of the water in 2020 when we're all stuck at home? Well, maybe. I'm sure. I'm sure. But, I mean, I still love exercise. I still love moving my body. It's just not the same way it was 2 to 5 years ago, and I'm really enjoying the new way of exercising and the new way of moving. I won't even exercise, I don't even like to use that word as much anymore because it's all about that balance of movement. Yeah. It's just part of life, right? It's just part of lifestyle. Yeah. And I think there's just there's just ways that we can learn, as we age, how to do it healthfully. You know, I know I talked to my mom this week, and my aunt is 90. Her sister is 90. And she still goes she doesn't exercise at all, like, no, like, formal exercise, but she does things in her community, for her church, for her neighbors, and I just love that. I'm like, I wanna be that way. I wanna live well into my eighties like she is doing. And I think that exercise, formal exercise, like, yes, I'm going to put on my shoes and go, leads to that kind of lifestyle because then you have the energy and the stamina to do the things that you wanna do and give to others fully instead of partially. Yeah. I love it. So, you know, as we are kind of wrapping up this series, we covered in the first one, like running on fumes. Part 2 was sneaky stress about eating less and exercising more and how that's keeping you stuck in menopause. And now we're actually talking about the cardio, all of that, like, crazy cardio we used to do and how that's not serving us and how we're, you know, doing cardio now. And I think putting all of those together just makes you a healthy, happier person. Thanks for listening 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.