June 13, 2024 • 21 mins
Welcome back to another episode of the Be Well Club! After a brief hiatus, we're diving into a topic that's often considered taboo but is incredibly important: how burnout can impact our sexual health and libido. Have you noticed a decline in your interest in intimacy? You're not alone, and the culprit might be closer than you think.
In this episode, we explore how our hectic, ambitious lives contribute to stress and burnout, particularly through the role of cortisol. We'll discuss eye-opening statistics and share personal stories to illustrate how high cortisol levels can disrupt hormones and affect both men and women. Whether it's lowered sexual desire, irregular menstrual cycles, or even fertility issues, stress plays a significant role.
We'll also provide actionable strategies to manage stress and improve sexual health, including mindfulness techniques, regular exercise, a healthy diet, adequate sleep, and more. Tune in to learn how to prioritize your well-being and combat the negative effects of chronic stress.
Don't forget to connect with us on Instagram for more tips and to join the conversation. Thank you for listening, and we'll catch you in the next episode of the Be Well Club!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello everyone! Welcome back to another episode of the Be Well Club.
I have missed all of you. I know I've been MIA for almost a month or even longer.
It's been a whirlwind of work trips and a rather busy time for me,
hence why I have been MIA.
But I'm back now and I'm excited to be pumping out more episodes for you.
(00:23):
And today it's going to be something kind of exciting, I hope.
I wanted to chat with you about something that's often considered taboo,
but is super important, which is how burnout can actually affect our sexual health and libido.
Have you ever felt like you're just not as interested in sex anymore?
(00:46):
And maybe you thought to yourself, hmm, I am probably just not as sexual as
I used to be because I'm getting older.
Well you know what you're not alone and there's a reason for it and let's dive
into how our hectic ambitious lives might be the root cause of this specifically
(01:09):
through the role of cortisol my,
best friend i would say okay not best friend in that sense but more of like
how um you know i'm always talking about cortisol and how it affects us in terms
of our health so yeah all right so So firstly,
I want to share a little story, okay?
(01:30):
Picture this, you're juggling work deadlines, managing household chores,
and trying to maintain some balance of social life.
It's a lot, right? And amidst all of this, you notice you're not feeling quite yourself.
Yourself less interested in intimacy more
(01:53):
irritable maybe even struggling to sleep what's going on yeah i know i totally
get it i've been there i think you know what i'm gonna be honest sometimes i
still have these moments because for high performers we have to always.
Tell ourselves and I guess be super aware of how what we're doing actually affects
(02:22):
us and actually contributes to our stress levels. So.
Yes, you know, I'm not saying like I'm perfect or anything, but like,
I'm a human myself, and I sometimes do have stress.
Sometimes I do go through burnout, but I notice it more quickly than before,
(02:48):
and I know what to do before it becomes worse.
But anyway this is just you know me being honest with you guys and me being transparent,
it's still a journey for me but i
feel like i've i feel like i'm just
so much better than how i used to be and all of this is because of you know
(03:09):
my experience and my understanding and my knowledge on on stress and burnout
and how it affects high performers and and you know like Like how everything is just interrelated.
But anyway, you know, we're able to relate to everything that I was saying earlier.
It is all because of cortisol, my dear.
(03:30):
Cortisol. Cortisol is important for us, right?
I mean, at the end of the day, you need cortisol in order for you to combat
any sort of fight or flight, right?
Because that's how your body adapts to stress. and that's how.
Your body is going to manage your stress responses by producing cortisol.
(03:55):
And it is produced by the adrenal glands.
And I guess the most important thing to understand and realize is that it only
becomes bad when it becomes chronic.
And when I say it, I mean stress.
When stress becomes chronic, it then leads to consistently high levels of cortisol.
(04:20):
And then that is where the trouble starts.
Now, let's dive into some eye-opening statistics.
Because I know as high performers, as ambitious women and men,
we tend to be more analytical, We tend to be more fact-based and we always want
(04:41):
to learn about, you know, okay, is whatever person A is saying actually true
or are they just making stuff up?
Let me tell you, whatever I put out on my podcast, whatever I put on my social media,
they are always either science-backed or, you know, it's fact-based and I always
(05:02):
have everything backed up by studies. these.
Anyway, so fun fact for you guys, according to a study in the Journal of Sexual Medicine,
women experiencing high levels of stress actually reported to have lower sexual
desire and an increase in sexual dysfunction.
(05:25):
And then there was another survey by the American Psychological Association,
and they found that 50% of women said stress had negatively affected their sexual relationships.
And then out of the 50%, 40% indicated that they had a lower libido due to stress.
(05:48):
But if you're wondering how exactly does cortisol affect our libido,
that's a great question.
And let me elaborate more on this.
So when cortisol levels are high, what happens is that it disrupts the balance
of other hormones like estrogen and testosterone, which are crucial for sexual drive.
(06:11):
Right? I mean, we all know that estrogen is for women and then testosterone
is for men in the sense where, you know, these are like each gender's sexual hormones.
So in women, apart from cortisol disrupting our sexual desire,
it can also lead to irregular menstrual cycles and then also further lower estrogen levels.
(06:34):
So that makes it harder for us to feel aroused.
For me personally, I've noticed that during times of intense stress,
my sex drive just goes all the way down.
And you know what? Even during my ovulation period, when I'm actually supposed
to feel more aroused, I find it difficult to turn off the stress and actually
(06:56):
be in the mood. I know it's horrible.
I hate it. That's why I'm always super, super aware of how my body is feeling.
And I'm always, doing my best to prioritize myself and regulate my HPA axis,
making sure that I don't go into that chronic stress level.
(07:21):
And then in men, high cortisol, like we said earlier, can reduce testosterone
levels, which then leads to decreased sexual desire and even erectile dysfunction.
Function so in other words it's not just something that affects women it also affects men because,
biologically we are all kind of created in the
(07:42):
same way where you know we both genders
react to stress in the same
way because we both have the same type of adrenal glands and they function the
same way right so if you're thinking that's just something that happens to women
no it also so it affects men and yeah so let me tell you about someone i know and and let's call her.
(08:09):
Alicia alicia maybe not alicia it's let's find something that's like two syllables
so it's like easier for me um let's call her you know what one syllable will
be better so let's call her sam sam yeah sam sam sounds awesome anyway sam is
an ambitious project manager and she loves her job up,
but she often finds herself overwhelmed.
(08:31):
She starts noticing that she is less interested in spending intimate time with
a partner and has been consistently feeling exhausted and anxious.
After some digging, Sam found out her cortisol levels were through the roof.
I guess the whole point of me telling you this is that what Sam was experiencing
(08:51):
isn't unique because many ambitious women, many high performers,
both women and men actually go through this without even realizing the root cause.
But here is where it gets even more concerning.
High cortisol levels don't just affect libido, they can also impact fertility.
(09:12):
So here is another fun fact that I'm going to throw in that is fact-based.
So there was a study that was published in Fertility and Sterility and.
The study showed that women with high cortisol levels actually had significantly
lower probability of consumption. I know, right? That sucks.
(09:36):
But that's how stress can also affect or, I guess, impact fertility.
This is because cortisol interferes with the production of reproductive hormones
that are necessary for ovulation and healthy menstrual cycles.
I am pretty sure we have all experienced this.
I have as well. I remember that was one particularly stressful period in my
(10:00):
life and it caused my menstrual cycle to be extended to 37 days,
but my regular cycle is usually between 27 and 30.
But anyway, that delay was sort of like a wake-up call for me about the impact
of stress on my body and I just don't want to go through it again.
(10:22):
I mean, it's just that feeling, You know, like when you're just not sure what's
going on with your body, and I just don't like that feeling.
And then also with the PMS and stuff. But yeah, so for men, the impact of cortisol
and testosterone is pretty significant too,
because high cortisol levels actually suppresses testosterone production.
(10:46):
Production and we all know testosterone is required to reduce,
I mean, to produce your sperm, right?
So when your testosterone production is suppressed, your sperm count and motility
of your sperm actually reduces and then obviously it's going to affect your fertility.
So any women or men out there, if you're wondering, you know,
(11:10):
why you're having some issues, you're,
It might be worth it to actually go get your hormone levels checked just to
make sure that, you know, or I guess rule out one of the root causes.
Because stress actually does play a huge role, not just in our like,
you know, just health, health, but also sexual health.
(11:32):
So what can we do about it and how can we actually manage stress and burnout.
In order to avoid having lesser sexual
desire and improve our
sexual health and obviously as always i
will share with you guys some of the strategies that has
(11:53):
helped me as well as my client as
well as my partner because I'm such a
huge advocate I'm always like finding you
know new studies publications you know catching up on all these things and then
like implementing them myself so yeah so the first one that I always love talking
(12:18):
about and I know it has a lot lot, crazy,
super crazy benefits for us.
And yet a lot of people don't do this is mindfulness and relaxation techniques.
When you practice meditation or deep breathing exercises or even yoga,
(12:40):
what it does is it helps reduce stress and then it lowers cortisol levels in your body.
They promote realization and also
improve mental health which can positively
impact your libido and it's not just libido
tune into my other podcast episodes
(13:01):
and you know like i have talked about you know
mindfulness and how it affects even your
skin for example right and then
second thing is regular exercise regular exercise
is so important guys i'm not kidding when
i don't go to gym often or i just don't go
do any sort of exercise i'm just at home and
(13:23):
i'm just like working i can feel the
difference when i go out there and do activities and get my cardio pumped up
i feel the difference why because there's a whole lot of science going on behind
it right and i did explain in my previous episode so i believe it was the last
episode so just go back and listen to my.
(13:45):
Previous episode and you'll learn about the science of how
regular exercise actually helps but anyway in in short exercise helps regulate
hormones increases energy levels and also boosts your mood which can then enhance
sexual desire so that's how it helps in terms of sexual desire so.
(14:06):
Put exercise as part of like your top to-do list.
You know, if you can't do it every day, that's fine. Do it every two days.
Make sure you're doing at least 30 minutes.
You know, it doesn't have to be high intensity. As long as you're keeping your
heart pumping, that's what you want.
You want to enjoy what you're doing, no matter what kind of exercise it is.
(14:28):
And at the same time, you know, keeping your heart rate up.
And then thirdly, healthy diet. it
healthy diet is i feel like this is
something where a lot of people feel like if they
don't really understand for example why oysters are
always like you know very much very much what do you call it popular in when
(14:50):
anyone is talking about oh how to you know get more sexually active right like
i'm pretty sure you've heard about how people say that if you want to boost your your
stamina or your libido go eat oyster.
It's true. Why? Because oysters, they have zinc and zinc is good for increasing your sexual drive.
(15:15):
And it's the same thing for foods rich in omega-3 fatty acids as well.
So eat more salmon, eat more flax seeds.
They can help reduce inflammation.
They support brain health. And they also help with sexual drive and libido.
Also, incorporate plenty of fruits, incorporate vegetables, eat more whole grains,
(15:38):
because they all provide essential nutrients that your body requires to help
combat stress. And then when you have lower stress levels, what happens?
Your libido goes up and that's what we want. And then fourthly, adequate sleep.
We all want to aim for that seven to nine hours because seven to nine hours
(16:00):
is what our body needs to recover and maintain hormonal balance.
And then the next tip that I have is social support.
Always take the time, whatever time that you can, to connect with your friends,
your family, or even a therapist because they can provide you emotional support
and help you manage stress.
Us especially for women right we need
(16:21):
to talk about our feelings we are talking creatures we
always vent we love venting it
helps us find someone that you can trust
and you know spend time with
them talk to them express your
feelings because they all can help alleviate the
burden and improve your mental health also setting
(16:45):
boundaries is super important learn to say
no start doing it now if you've always been that yes person you've always been
that yes ma'am then it's time to say no even if it's something that you can't
do but if you can't do it say no don't be afraid because Because if you set limits now,
(17:07):
you're going to enjoy your life better and you're not going to overburden yourself by overcommitting.
Prioritize self-care and make time for activities that
bring you joy and relaxation and for me that is
you know what i have been enjoying a warm bath a
lot lately i also love to just you know take the time go for a drive or just
(17:32):
go for a walk in the nature with my dog i super love it so whatever that helps
you to relax do that okay and then lastly nervous system regulation.
So this one can get a little bit tricky, but if you learn it,
it's going to be really awesome.
(17:53):
So what I mean by that is techniques like vagus nerve stimulation.
Which can be achieved through activities like singing, humming,
or using a weighted blanket.
All of these activities can help regulate your nervous system and reduce stress.
All right, Right. So these are my seven tips.
(18:13):
And I hope you can at least implement three of these tips into your daily life
to start with and then keep adding on to it, right?
Because all of this will help you manage stress better and then not lead it to burnout.
And what's going to happen is it's also going to improve your sexual health
(18:37):
and then help you have a healthier libido.
Another thing that I feel like a lot of high performers often,
often do, it's so easy for us to just neglect ourselves.
It's easy for us to just not prioritize ourselves because we're always so,
I guess, engrossed in whatever that we're doing.
(18:58):
But that's not going to help us be that high performer all the time.
So we need to remember that we need to remember that it is crucial for us to
listen to our body and prioritize ourself being grossed with yourself first
and then do whatever work,
that you're you need to do and keep going.
(19:22):
Because burnout is a serious issue, and if we don't address it,
it can have profound effects on our overall well-being, including our sexual
health and fertility, and we don't want that, right?
And before we wrap up, I want to emphasize that if you are experiencing significant
issues with your libido or sexual health,
it is important to consult with a healthcare professional, because they can
(19:46):
provide personal advice and treatment options tailored to your needs, alright? All right.
Okay. So I hope this episode has been rather eye-opening for you and that you
found it to be super, how do I say, helpful and beneficial.
And thank you so much for joining me today on the Be Well Club podcast.
(20:09):
And if you have any questions or topics you'd like
us to cover in future episodes feel free to
reach out i'm very much active on
instagram so go right ahead slide into my
dms also i'm still giving out my free science backed tips to help you combat
(20:30):
burnout so to get that guide just dm me on my instagram or just comment on my
latest episode with the the word stress,
and I will reach out. Okay.
Anyway, don't forget to subscribe or okay. Well, no podcast is not subscribed.
Podcast is more of, I guess, download. But anyway, whatever it is,
(20:54):
I thank you so much for, you know, tuning into my podcast and I will talk to you next time.
Hello everyone! Welcome back to another episode of the Be Well Club.
I have missed all of you. I know I've been MIA for almost a month or even longer.
It's been a whirlwind of work trips and a rather busy time for me,
hence why I have been MIA.
But I'm back now and I'm excited to be pumping out more episodes for you.
(00:23):
And today it's going to be something kind of exciting, I hope.
I wanted to chat with you about something that's often considered taboo,
but is super important, which is how burnout can actually affect our sexual health and libido.
Have you ever felt like you're just not as interested in sex anymore?
(00:46):
And maybe you thought to yourself, hmm, I am probably just not as sexual as
I used to be because I'm getting older.
Well you know what you're not alone and there's a reason for it and let's dive
into how our hectic ambitious lives might be the root cause of this specifically
(01:09):
through the role of cortisol my,
best friend i would say okay not best friend in that sense but more of like
how um you know i'm always talking about cortisol and how it affects us in terms
of our health so yeah all right so So firstly,
I want to share a little story, okay?
(01:30):
Picture this, you're juggling work deadlines, managing household chores,
and trying to maintain some balance of social life.
It's a lot, right? And amidst all of this, you notice you're not feeling quite yourself.
Yourself less interested in intimacy more
(01:53):
irritable maybe even struggling to sleep what's going on yeah i know i totally
get it i've been there i think you know what i'm gonna be honest sometimes i
still have these moments because for high performers we have to always.
Tell ourselves and I guess be super aware of how what we're doing actually affects
(02:22):
us and actually contributes to our stress levels. So.
Yes, you know, I'm not saying like I'm perfect or anything, but like,
I'm a human myself, and I sometimes do have stress.
Sometimes I do go through burnout, but I notice it more quickly than before,
(02:48):
and I know what to do before it becomes worse.
But anyway this is just you know me being honest with you guys and me being transparent,
it's still a journey for me but i
feel like i've i feel like i'm just
so much better than how i used to be and all of this is because of you know
(03:09):
my experience and my understanding and my knowledge on on stress and burnout
and how it affects high performers and and you know like Like how everything is just interrelated.
But anyway, you know, we're able to relate to everything that I was saying earlier.
It is all because of cortisol, my dear.
(03:30):
Cortisol. Cortisol is important for us, right?
I mean, at the end of the day, you need cortisol in order for you to combat
any sort of fight or flight, right?
Because that's how your body adapts to stress. and that's how.
Your body is going to manage your stress responses by producing cortisol.
(03:55):
And it is produced by the adrenal glands.
And I guess the most important thing to understand and realize is that it only
becomes bad when it becomes chronic.
And when I say it, I mean stress.
When stress becomes chronic, it then leads to consistently high levels of cortisol.
(04:20):
And then that is where the trouble starts.
Now, let's dive into some eye-opening statistics.
Because I know as high performers, as ambitious women and men,
we tend to be more analytical, We tend to be more fact-based and we always want
(04:41):
to learn about, you know, okay, is whatever person A is saying actually true
or are they just making stuff up?
Let me tell you, whatever I put out on my podcast, whatever I put on my social media,
they are always either science-backed or, you know, it's fact-based and I always
(05:02):
have everything backed up by studies. these.
Anyway, so fun fact for you guys, according to a study in the Journal of Sexual Medicine,
women experiencing high levels of stress actually reported to have lower sexual
desire and an increase in sexual dysfunction.
(05:25):
And then there was another survey by the American Psychological Association,
and they found that 50% of women said stress had negatively affected their sexual relationships.
And then out of the 50%, 40% indicated that they had a lower libido due to stress.
(05:48):
But if you're wondering how exactly does cortisol affect our libido,
that's a great question.
And let me elaborate more on this.
So when cortisol levels are high, what happens is that it disrupts the balance
of other hormones like estrogen and testosterone, which are crucial for sexual drive.
(06:11):
Right? I mean, we all know that estrogen is for women and then testosterone
is for men in the sense where, you know, these are like each gender's sexual hormones.
So in women, apart from cortisol disrupting our sexual desire,
it can also lead to irregular menstrual cycles and then also further lower estrogen levels.
(06:34):
So that makes it harder for us to feel aroused.
For me personally, I've noticed that during times of intense stress,
my sex drive just goes all the way down.
And you know what? Even during my ovulation period, when I'm actually supposed
to feel more aroused, I find it difficult to turn off the stress and actually
(06:56):
be in the mood. I know it's horrible.
I hate it. That's why I'm always super, super aware of how my body is feeling.
And I'm always, doing my best to prioritize myself and regulate my HPA axis,
making sure that I don't go into that chronic stress level.
(07:21):
And then in men, high cortisol, like we said earlier, can reduce testosterone
levels, which then leads to decreased sexual desire and even erectile dysfunction.
Function so in other words it's not just something that affects women it also affects men because,
biologically we are all kind of created in the
(07:42):
same way where you know we both genders
react to stress in the same
way because we both have the same type of adrenal glands and they function the
same way right so if you're thinking that's just something that happens to women
no it also so it affects men and yeah so let me tell you about someone i know and and let's call her.
(08:09):
Alicia alicia maybe not alicia it's let's find something that's like two syllables
so it's like easier for me um let's call her you know what one syllable will
be better so let's call her sam sam yeah sam sam sounds awesome anyway sam is
an ambitious project manager and she loves her job up,
but she often finds herself overwhelmed.
(08:31):
She starts noticing that she is less interested in spending intimate time with
a partner and has been consistently feeling exhausted and anxious.
After some digging, Sam found out her cortisol levels were through the roof.
I guess the whole point of me telling you this is that what Sam was experiencing
(08:51):
isn't unique because many ambitious women, many high performers,
both women and men actually go through this without even realizing the root cause.
But here is where it gets even more concerning.
High cortisol levels don't just affect libido, they can also impact fertility.
(09:12):
So here is another fun fact that I'm going to throw in that is fact-based.
So there was a study that was published in Fertility and Sterility and.
The study showed that women with high cortisol levels actually had significantly
lower probability of consumption. I know, right? That sucks.
(09:36):
But that's how stress can also affect or, I guess, impact fertility.
This is because cortisol interferes with the production of reproductive hormones
that are necessary for ovulation and healthy menstrual cycles.
I am pretty sure we have all experienced this.
I have as well. I remember that was one particularly stressful period in my
(10:00):
life and it caused my menstrual cycle to be extended to 37 days,
but my regular cycle is usually between 27 and 30.
But anyway, that delay was sort of like a wake-up call for me about the impact
of stress on my body and I just don't want to go through it again.
(10:22):
I mean, it's just that feeling, You know, like when you're just not sure what's
going on with your body, and I just don't like that feeling.
And then also with the PMS and stuff. But yeah, so for men, the impact of cortisol
and testosterone is pretty significant too,
because high cortisol levels actually suppresses testosterone production.
(10:46):
Production and we all know testosterone is required to reduce,
I mean, to produce your sperm, right?
So when your testosterone production is suppressed, your sperm count and motility
of your sperm actually reduces and then obviously it's going to affect your fertility.
So any women or men out there, if you're wondering, you know,
(11:10):
why you're having some issues, you're,
It might be worth it to actually go get your hormone levels checked just to
make sure that, you know, or I guess rule out one of the root causes.
Because stress actually does play a huge role, not just in our like,
you know, just health, health, but also sexual health.
(11:32):
So what can we do about it and how can we actually manage stress and burnout.
In order to avoid having lesser sexual
desire and improve our
sexual health and obviously as always i
will share with you guys some of the strategies that has
(11:53):
helped me as well as my client as
well as my partner because I'm such a
huge advocate I'm always like finding you
know new studies publications you know catching up on all these things and then
like implementing them myself so yeah so the first one that I always love talking
(12:18):
about and I know it has a lot lot, crazy,
super crazy benefits for us.
And yet a lot of people don't do this is mindfulness and relaxation techniques.
When you practice meditation or deep breathing exercises or even yoga,
(12:40):
what it does is it helps reduce stress and then it lowers cortisol levels in your body.
They promote realization and also
improve mental health which can positively
impact your libido and it's not just libido
tune into my other podcast episodes
(13:01):
and you know like i have talked about you know
mindfulness and how it affects even your
skin for example right and then
second thing is regular exercise regular exercise
is so important guys i'm not kidding when
i don't go to gym often or i just don't go
do any sort of exercise i'm just at home and
(13:23):
i'm just like working i can feel the
difference when i go out there and do activities and get my cardio pumped up
i feel the difference why because there's a whole lot of science going on behind
it right and i did explain in my previous episode so i believe it was the last
episode so just go back and listen to my.
(13:45):
Previous episode and you'll learn about the science of how
regular exercise actually helps but anyway in in short exercise helps regulate
hormones increases energy levels and also boosts your mood which can then enhance
sexual desire so that's how it helps in terms of sexual desire so.
(14:06):
Put exercise as part of like your top to-do list.
You know, if you can't do it every day, that's fine. Do it every two days.
Make sure you're doing at least 30 minutes.
You know, it doesn't have to be high intensity. As long as you're keeping your
heart pumping, that's what you want.
You want to enjoy what you're doing, no matter what kind of exercise it is.
(14:28):
And at the same time, you know, keeping your heart rate up.
And then thirdly, healthy diet. it
healthy diet is i feel like this is
something where a lot of people feel like if they
don't really understand for example why oysters are
always like you know very much very much what do you call it popular in when
(14:50):
anyone is talking about oh how to you know get more sexually active right like
i'm pretty sure you've heard about how people say that if you want to boost your your
stamina or your libido go eat oyster.
It's true. Why? Because oysters, they have zinc and zinc is good for increasing your sexual drive.
(15:15):
And it's the same thing for foods rich in omega-3 fatty acids as well.
So eat more salmon, eat more flax seeds.
They can help reduce inflammation.
They support brain health. And they also help with sexual drive and libido.
Also, incorporate plenty of fruits, incorporate vegetables, eat more whole grains,
(15:38):
because they all provide essential nutrients that your body requires to help
combat stress. And then when you have lower stress levels, what happens?
Your libido goes up and that's what we want. And then fourthly, adequate sleep.
We all want to aim for that seven to nine hours because seven to nine hours
(16:00):
is what our body needs to recover and maintain hormonal balance.
And then the next tip that I have is social support.
Always take the time, whatever time that you can, to connect with your friends,
your family, or even a therapist because they can provide you emotional support
and help you manage stress.
Us especially for women right we need
(16:21):
to talk about our feelings we are talking creatures we
always vent we love venting it
helps us find someone that you can trust
and you know spend time with
them talk to them express your
feelings because they all can help alleviate the
burden and improve your mental health also setting
(16:45):
boundaries is super important learn to say
no start doing it now if you've always been that yes person you've always been
that yes ma'am then it's time to say no even if it's something that you can't
do but if you can't do it say no don't be afraid because Because if you set limits now,
(17:07):
you're going to enjoy your life better and you're not going to overburden yourself by overcommitting.
Prioritize self-care and make time for activities that
bring you joy and relaxation and for me that is
you know what i have been enjoying a warm bath a
lot lately i also love to just you know take the time go for a drive or just
(17:32):
go for a walk in the nature with my dog i super love it so whatever that helps
you to relax do that okay and then lastly nervous system regulation.
So this one can get a little bit tricky, but if you learn it,
it's going to be really awesome.
(17:53):
So what I mean by that is techniques like vagus nerve stimulation.
Which can be achieved through activities like singing, humming,
or using a weighted blanket.
All of these activities can help regulate your nervous system and reduce stress.
All right, Right. So these are my seven tips.
(18:13):
And I hope you can at least implement three of these tips into your daily life
to start with and then keep adding on to it, right?
Because all of this will help you manage stress better and then not lead it to burnout.
And what's going to happen is it's also going to improve your sexual health
(18:37):
and then help you have a healthier libido.
Another thing that I feel like a lot of high performers often,
often do, it's so easy for us to just neglect ourselves.
It's easy for us to just not prioritize ourselves because we're always so,
I guess, engrossed in whatever that we're doing.
(18:58):
But that's not going to help us be that high performer all the time.
So we need to remember that we need to remember that it is crucial for us to
listen to our body and prioritize ourself being grossed with yourself first
and then do whatever work,
that you're you need to do and keep going.
(19:22):
Because burnout is a serious issue, and if we don't address it,
it can have profound effects on our overall well-being, including our sexual
health and fertility, and we don't want that, right?
And before we wrap up, I want to emphasize that if you are experiencing significant
issues with your libido or sexual health,
it is important to consult with a healthcare professional, because they can
(19:46):
provide personal advice and treatment options tailored to your needs, alright? All right.
Okay. So I hope this episode has been rather eye-opening for you and that you
found it to be super, how do I say, helpful and beneficial.
And thank you so much for joining me today on the Be Well Club podcast.
(20:09):
And if you have any questions or topics you'd like
us to cover in future episodes feel free to
reach out i'm very much active on
instagram so go right ahead slide into my
dms also i'm still giving out my free science backed tips to help you combat
(20:30):
burnout so to get that guide just dm me on my instagram or just comment on my
latest episode with the the word stress,
and I will reach out. Okay.
Anyway, don't forget to subscribe or okay. Well, no podcast is not subscribed.
Podcast is more of, I guess, download. But anyway, whatever it is,
(20:54):
I thank you so much for, you know, tuning into my podcast and I will talk to you next time.
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