July 21, 2025 • 38 mins
Midlife Mayhem Podcast – Episode Title: "Midlife Thermostat: Why You're Sweating, Freezing, and Waking Up at 3 A.M."
Hosted by: Joanne Lee Cornish
🎙️ Episode Summary:In this packed episode, Joanne tackles one of the most frustrating but misunderstood midlife symptoms: temperature dysregulation. Whether you're a woman waking up drenched in sweat or a man with freezing hands and sleepless nights, your body's thermostat might be working against you. Joanne breaks down how hormonal shifts during perimenopause and andropause disrupt thermoregulation—and what you can do to reset the balance.
She also shares the latest on red light therapy, the impact of stress on your nervous system, and how both men and women can support better sleep and energy by working with—not against—their biology.
🧠 Key Topics Covered:-
What the hypothalamus does and how it controls your internal thermostat
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Why women experience hot flashes and sudden chills during perimenopause
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How declining testosterone affects men's ability to regulate temperature
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The narrowing thermoneutral zone in midlife and why that matters
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Blood sugar crashes, cortisol spikes, and 2–4 a.m. wakeups
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How estrogen, progesterone, and testosterone influence your sleep architecture
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The nervous system’s role: sympathetic vs. parasympathetic dominance
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Breathwork to calm the nervous system and aid sleep
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Red light therapy for increasing melatonin and promoting restful sleep
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Small protein-fat bedtime snacks to reduce blood sugar crashes
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Supplements that support hormonal balance:
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Women: DIM, calcium D-glucarate, magnesium (watch for B6 sensitivity)
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Men: Citrulline, beet powder, magnesium, zinc
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Why warm socks + cooling bedding may be your best bedtime combo
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Grounding sheets, sleep hygiene, and stress management techniques
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How resistance training and lowering belly fat helps support testosterone
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5-Amino-1MQ – Learn more or order at: www.5amino.com
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Shrink Shop Sleep Formula – Natural, effective, non-habit forming sleep support: www.shrinkshopsleep.com
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Peak Personalized Healthcare is offering DEXA scans for $75 through the end of July. This includes body composition and bone density. Great value!
Joanne teases the upcoming release of SLU-PP-332, a compound known for mimicking muscle contraction and supporting fat oxidation. She's working to offer this at a reasonable price—watch this space.
🔔 Stay Connected:-
Email Joanne at jo@theshrinkshop.com to join the mailing list and stay informed about upcoming programs like Mastering Midlife.
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Follow Joanne on YouTube (Joanne Lee Cornish) for detailed videos on 5-Amino-1MQ, SLU-PP-332, and more.
Sleep quality, body temperature, and hormone health are deeply connected. Midlife is not the time to ignore these cues—it’s the time to understand them and respond with strategy. Whether you're burning up or freezing out, your body is speaking to you.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:10):
Hey there, listeners.
I am Joanne Lee Cornish, your Truth Bomb Dropper in the world of weight loss, body composition, and mastering the art of rocking the body you've always deserved and dreamed of in midlife and beyond.
Let's cut through the noise.
Society tells us it's downhill from now on.
We're told to embrace the middle age weight gain, embrace the muscle loss, and poor health.
(00:36):
If that's your vibe, then cool.
But if you're ready to defy the narrative, then I am your gal.
This podcast is.
Is a No Fluff podcast where we break down the essential truths of body composition, toss around some practical tips, and dissect the latest trends.
I'm not here to sugarcoat.
I'm here to show you what's not just possible, but down route probable for you.
(01:02):
If you enjoy this content, be sure to click the link in the show notes to explore how we can team up and kick Medioc to the curb.
I offer one-on-one coaching my ever popular group coaching programs and my corporate Educate to Elevate program.
Okay, let's get on with the podcast.
Enjoy.
(01:26):
Hello everybody.
It is July the 21st.
And I, if you follow me, I apologize.
I've been missing for a couple of weeks and my dad died so.
Everything that goes with that.
So apologies for the absence.
Just needed a second.
But today I want to talk about your body's thermostat.
(01:49):
So I wanna talk about the ladies and the hot flashes, but I don't wanna leave you guys out.
So I want to talk about the men as well, because the guys have a few issues themselves.
But first off, I know a few of you, quite a few of you are actually local to me in Boise, Idaho.
And I wanted to share with you if interested, I don't even know this anything about this, it's just something my client sent to me and I thought it, it might be useful that personalized healthcare, which is, sorry, peak Personalized Healthcare.
(02:22):
They're doing DEXA scans for the rest of July for only $75.
Guys, that's a pretty good deal.
So I have, I don't even know where they are.
Somebody just sent it to me and I wanna pass that on because that is a good deal.
So peak personalized healthcare.
If you know them, maybe tell 'em that I mentioned them, but that's a good deal.
(02:43):
Not just body composition, but it's your bone density and all that.
Super good information as we.
Get older.
Also, on a side note, now you probably know that I sell the five amino one mq, fabulous product.
Put the link in the show notes.
Love, love that product.
(03:04):
And the reason that I sourced it myself was because it was so expensive.
And don't get me wrong, it is an expensive product.
Believe me.
Believe me, it's an expensive product.
But anyway, I.
I can make a lot more affordable.
Long story short.
Anyway, there's another compound that I've been thinking about sourcing for a while, and that is SLU PPP 3 32.
(03:30):
I know, right? No, but SLU pp 3, 3 2.
Long story short when you take it, the muscle mimic exercise, so we, in the muscle exercise it maintains itself, so muscle preservation and it also, that is where fat is burned.
Fat ox oxidation.
So this this compound has the muscle mimic exercise.
(03:51):
Pretty cool.
And, I've looked at it and I've used it, and I like it.
It and there was no point.
I thought it was very fairly priced.
It was about $67 or something and I'm like, it's a great product.
Love it.
That's fantastic.
Then I saw it was getting a lot of publicity and then I see it's oh, stack five Amino with S-L-U-P-P 3 3 2, which is what I do.
(04:11):
And then I saw some other articles come out on it and I saw some, I see a lot of influences for want of a better word.
Telling us their stacks, their peptide stacks, and S-L-U-P-P is always in there.
And so I go back to.
So I peptide science is where I got, was getting my other stuff from, and the product that used to cost $67 is now 125 and I've seen it for a hundred and eighty five, a hundred and fifty five.
(04:44):
And that kind of annoys me because this product was like 68 bucks.
All day, every day from everybody just a few months ago.
And just because it got popular, the prices doubled and in some case tripled.
And I don't like that.
Watch your space because I've already got the wheels in motion and I'll be I will have that available as well.
(05:07):
If you don't what I'm talking about, then definitely go to my YouTube channel.
It's just my name Joan Lee Cornish.
I have a lot of videos on five amino one mq.
Believe me, I'll start filming some on SLU PP 3 32, but do a little bit of homework.
It's fascinating stuff.
Absolutely fascinating.
And for me, anything that sharpens our pathways with regards to muscle preservation and fat oxidation, I am all over that.
(05:36):
But I do get a little peeved.
When I see that, when I see people just being taken advantage of, and that price jump was ridiculous.
I couldn't believe it when I looked.
So I got a little B in my bonnet and I'm got the label made and we're almost ready to go anyway.
Alright, back to the podcast.
(05:56):
So today I wanna talk about male and female.
Thermostat and body temperature and why it's, why it can change his way with age and why we can think that, I dunno.
One minute you're sweating, the next minute you're pulling on a hoodie, you wake up freezing, then you're drenched.
(06:16):
Maybe your partner's the opposite and neither of you're sleeping well.
So lady, you might be sweating and.
Just trying to sleep in a pool of your own sweat, which I've done.
That's not nice.
But meanwhile, you might not realize that your husband or partner was up pacing the house between, two and 4:00 AM in the morning.
Both male and females have sleep issues as they get older.
(06:40):
And this isn't just aging, this is a normal, sorry, not it's hormonal thermal regulation, and it is chaotic.
So today we're gonna break down exactly why it happens and some ways to make the situation a little bit better.
So start, let's start with the basics here.
(07:01):
So the basics is your hypothalamus is part of your brain that functions like a thermostat.
Just remember what a thermostat is.
If the room gets too cold, the thermostat kicks in and heats it up.
If the room gets too hot, the thermostat kicks in and brings the temperature down.
So it regulates body temperature, but the hypothalamus also not just regulating.
(07:24):
Body temperature, but it regulates hunger, sleep, hormone release.
And these are all this beautifully coordinated rhythmic dance that goes on.
So the hypothalamus, it keeps your core temperature stable, and that's usually between 97 and 99 degrees Fahrenheit.
(07:48):
It goes through a process called thermo regulation.
Which involves sweating to cool you down, shivering to warm you up, adjusting blood flow to your skin and extremities, releasing or reducing hormones based on the.
(08:08):
Based on cues, they can be internal, they can also be external.
So in your twenties and thirties, that system is pretty efficient and it's largely automatic.
You sleep well, you regulate your heat easily, and you are rarely aware of your internal temperature and at night, but then it ships and it throws.
(08:33):
Everything off.
And again, for all of us, nobody escapes the circus.
If you follow me, I call midlife the circus because you can't make it up.
It's an absolute riot, and some people have more of a circus experience in others.
Let's start with the ladies.
(08:54):
Hot, cold, and everything in between, and it's usually between four 30 in the afternoon and nine o'clock at night.
So let's talk about the midlife female exper experience first.
So during.
Perimenopause, estrogen and progesterone don't just decline.
They fluctuate wildly, and it's this fluctuation that wrecks havoc with your hypothalamus.
(09:22):
Estrogen helps regulate body temperature.
Estrogen helps regulate blood flow and neurotransmitters like serotonin, epinephrine.
So when we get that estrogen drop.
Your body becomes more sensitive to temperature shifts, your hypothalamus overreacts to tiny changes.
(09:42):
So a slight increase in core temperature triggers a full-blown hot flash, a slight drop you shiver like you in the arctic.
So what I'm saying here is your thermo neutral zone narrows, which means you can go from comfortable to sweaty or freezing very quickly.
So think of this your thermostat.
Usually if the room, if a room gets too cold, the heat comes on to bring, to warm it up.
(10:05):
If the room gets too hot, the DAC comes on to, to cool things down.
But imagine if that thermostat was so crazy sensitive that the second that temperature dropped.
Even a degree.
It just put on the heat.
It puts the heat on like crazy and heat it up and vice versa.
(10:28):
So the body gets just a little bit too hot, just a minuscule warmer than it was before, and it just.
Freezes shivering, cold reduces body temperature like crazy.
That's what I mean by thermo neutral zone, that the narrows, the zone that we work in gets very narrow and we become super sensitive.
(10:50):
And the hypothalamus just really overweight acts to even the smallest change in body temperature.
And here's the kicker.
So your core body temperature naturally drops at night to help you fall asleep.
So one of the things that helps us go to sleep is when our body temperature cools down.
So that's why we might have our bedroom cooler.
(11:11):
Some people like to sleep with a fan, some like people like cooling sheets.
It's also the irony of people taking hot baths.
'cause you think, that's heating them up.
But then the body cools itself after a hot bath.
You see what I mean? So it cools itself and that, so again, it's this cooling process and we need to get, you know how hard it is to sleep when it's hot.
(11:34):
You're just restless.
The body needs to be cool to sleep.
It prefers to be cool, I should say, to sleep, and it's another reason why drinking like alcohol are having big meals.
They'll all cause your body to run a bit hot, hotter, which makes sleep more difficult.
As our core body temperature naturally drops at night to help you fall asleep.
(11:55):
But if you are perimenopausal this drop tiny little drop, your body just want to be a bit cooler, can actually trigger a hot flash because this, this hypersensitive brain is gonna overcorrect, overreact, react.
So now you are hot, when you should be sleeping.
(12:16):
Sweating during the cold down phase.
'cause then you're, you get, you have a hot flash, you get really hot.
So then course the body goes in the opposite direction oh, it's too hot, I'm gonna freeze you down.
And now you are just sitting in your own sweat and you are freezing, you are cold immediately afterwards.
And you, and as you panic, your body's panic and dumps heat.
(12:38):
I know I'm preaching to the choir here and any of you ladies that haven't got to this stage yet, very few people avoid this.
Yeah, so this heart and sweaty burning up and then suddenly freezing cold.
This is your body simply overreacting.
Yeah, your body wants to core temperature drops when you go to sleep or you go to sleep.
(13:02):
Body overreacts, you get really hot.
You body get really hot, the body overreacts and chills you down.
So this has gone on and, the, probably the biggest complaint when it comes to ladies in the forties and fifties, we con, we concerned about our energy and our skin and, we, our body composition, but.
We just can't sleep.
And when you can't sleep, nothing is good, right? You eat differently, you exercise differently.
(13:27):
If at all.
Your relationship different.
Everything changes when you just can't sleep.
But ladies, while you are sitting there burning up and then sitting in the pool of your own sweat the guys have something going on as well.
So cold extremities, early wake up and si and a silent decline.
Now this is more like b between nine o'clock at night and let's say one or two o'clock in the morning.
(13:49):
So for men the mid light hormone shift is a little bit more gradual, but just as impactful and what's happening there.
Is testosterone begins to decline, and that has some, pretty serious consequences for circulation and energy metabolism and thermo regulation.
So testosterone supports blood flow to the extremities.
(14:15):
Testosterone support, mitochondrial function for heat production.
So your mitochondria are the batteries in your cell.
Think of them like that.
The batteries that give your cells energy and then needed for heat production.
So testosterone is needed for that.
And testosterone also supports nitric oxide levels for vasodilation.
(14:37):
So when we're talking about vasodilation, we're talking about.
Opening up the blood vessels, dilating the blood vessels, and nitric oxide does that.
And testosterone is one of the things that supports our nitric oxide.
So then we have the guy and his testosterone is dropping, and we just said that testosterone supports blood flow to the extremities.
(15:01):
So we often see cold hands and feet, especially at night.
That's always causes some drama, doesn't it? When somebody's cold foot touches you in the middle of the night like, oh my god.
Or cold hands.
And it's funny, except it's not funny.
I'm only laughing 'cause it's usually me that I do it to Kevin.
Not the other way around.
But yes, so the guys with when the testosterone drops can get cold hands and cold feet, especially at night and there's a reduction in their ability to generate heat from muscle activity or food.
(15:31):
So it's just like less of.
Less efficient energy metabolism overall.
Also, what you might notice, guys, is you're waking up between say, 2:00 AM and 4:00 AM in the morning, wide awake, restless, maybe a bit anxious.
I know Kevin went through that.
He's real good right now, but for a long time, he would be up pacing the house, 1, 2, 3 o'clock in the morning.
(15:58):
So a lot of guys go through this.
And this is often due to blood sugar drops and cortisol spikes and cortisol spikes especially, are worsened by lower, lower testosterone and dis disruptive circadian rhythms.
And if the guy has belly fat drinks, alcohol at night, skips meals, or lives in the.
(16:20):
Some state of chronic stress, that thermostat becomes even more unreliable.
So Kevin does not have a body, does not have a body fat, he does not drink.
He does skip meals.
He doesn't really eat much in the evening or even late afternoon state of chronic stress.
I hope he's not, but a lot of guys don't.
(16:43):
That belly fat, that, that adult beverage at night.
Maybe, not eating much.
Which, we always think of, we always think of oh, don't eat at night.
But for some people that not eating at night can cause some blood sugar drops, which can cause cause disrupted sleep.
Just all these things make the thermostat become even more unreliable.
(17:04):
So while the ladies are overheating, the men are freezing.
One is tossing up the covers, the other is adding socks.
And both are pretty miserable.
But often, we don't appreciate what the other purse is doing.
One overlooked layer here that I should have mentioned it is the nervous system.
(17:26):
Both estrogen and progesterone in women and testosterone in men support the parasympathetic tone, the rest and digest state.
So let me just do a little segue here and talk about the parasympathetic tone.
We have our nervous system.
It has two parts.
It has the sympathetic side, the sympathetic nervous system, s and S, and it has the parasympathetic nervous system.
(17:53):
P and S.
They can't be on at the same time.
Okay, so this sympathetic nervous system fight or flight.
Your eyes are wide, your dilated eyes are dilated.
Maybe your your hair's standing on a and the blood goes away from your skin.
This is running in a stress state, and this is what people do all the time, and I will just stress that the blood goes from the skin, so you look pale.
(18:20):
Your skin almost looks gray.
The skin, the, sorry the blood goes away from the surface and goes more to organs.
So you look like death.
Your hair can be on end.
Your eyes are bugging out.
This is the sympathetic nervous system of fight or flight, a state that a lot of people live in all the time Now, the paray para parasympathetic nervous system of the parasympathetic tone as I, I'm standing here is the other side.
(18:47):
So this is the.
Rest and digest state.
This is the relaxed side of your nervous system.
They cannot be on at the same time.
Now, the reason that I just said it was the rest and digest state is because digestion is run by the parasympathetic nervous system, the calming side of the nervous system.
(19:10):
Now, I'm this segue has gone way off track, but here we go.
The digestive system is run by the parasympathetic nervous system, the calming side.
So if somebody is constantly.
A sympathetic nervous system that's constantly off fight and flight.
No wonder they have digestive issues, constipation, everything they eat, feel bloated.
(19:35):
They have that food baby thing going on.
No wonder because things aren't moving as well as they should be.
They're not digesting as well as they should be because.
The sympathetic nervous system is always on and we have to shut it off and we have to go into engage the parasympathetic nervous system.
Now, one time, the parasympathetic nerve nervous system is turned on, and for some people it's the only time it's turned on is when we sleep.
(20:02):
This is also children cover your ears, but this is also why guys will get morning wood.
Don't mean to, don't mean to be crude.
But think about that.
I've just said the blood with a sympathetic nervous system.
The flight or fight or flight, then the blood goes away from the surface, so your skin goes gray.
(20:23):
It also won't go to a guy's genitalia, right? So they're unable to have an erection.
But when do guys do have that in the morning? Morning would affectionate term.
But that is because that the parasympathetic nervous system was turned on whilst they slept, allowing for blood flow.
So that's why guys often wake up prepared.
(20:47):
Totally off topic, but I know.
Maybe a lot of you're going, aha.
Oh, okay.
So back into, back to the subject.
Both estrogen, progesterone, and women testosterone, women support the parasympathetic tone.
The rest and digest state, the part of the nervous system.
The rest and digest state, they support that.
(21:09):
So when hormones decline, the nervous system becomes more.
At the more sympathetic dominant now.
With society the way it is, most people are sympathetic dominant as they are, but when their hormones come down or decline, it become, come even worse.
And how that shows up is more cortisol, more adrenaline, m more light, dis light sleep, disrupted sleep less deep sleep, less REM sleep and less body temperature regulation.
(21:40):
Now, if any of you have any trackers, like I wear the AA ring.
And that shows me my deep sleep and my REM sleep.
And I definitely get less, as we get older, we definitely get less and that, that is part of it.
And it is a lot of it is to do with hormonal decline.
So also when you get declining hormones, that reduces melatonin production.
(22:03):
And melatonin is crucial for sleep quality and temperature regulation.
And at that point I'd be really amiss if I didn't mention.
I do also have a sleep supplement.
I had it for years.
It's fantastic.
Solid on Amazon or off my website.
If you guys are having sleep issues please try it on, I'll put a discount code in the show notes, but it.
(22:27):
Awesome.
No hangover.
It's awesome.
Anyway, and I actually developed that product because so many of my clients back in Los Angeles were having trouble sleeping.
Anyway, where was I? I was saying that declining hormones reduced melatonin production now.
So even if you're in bed for eight hours, you might not be getting the right kind of sleep.
(22:49):
Now also what helps with melatonin is if you.
If you have access to or if you're in a splurge, it's definitely the best investment we ever made.
But red light therapy we have a red light bed.
The one we have is by platinum, and we got the five, six foot it looks like a tanning bed horizontal over a massage table.
(23:10):
Kevin, I, that's funny because as I'm recording this, I can hear it.
Kevin is actually under it right now because I can hear the bulbs.
That's funny.
And I probably use it four times a week, something like that.
When I go under that, I am out.
It is drool time.
I am unconscious.
I have clients that inference use it as well, and that is because the red light actually increases melatonin.
(23:36):
So if sleep really is an issue for you, and you're so inclined and are able to do I would definitely look into getting a red light bed, I cannot even tell you.
So even if you don't sleep at night, you could hop in under that thing during the day for a nap.
And you are like, I cannot nap.
I'm not a napping person.
That's just not me.
I'm gonna just be tired all day.
(23:56):
But if I go into the bed light, I am out like a light.
So got my sleep formula.
But also Red Life Bed.
The one we got was, it is the big one.
It is a big one, but I believe it was like 2,500 bucks and it is the best thing we ever got.
It is fantastic.
(24:17):
We originally got it because Kevin had a massive abdominal surgery and they, he was in emergency surgery, so they just sliced him down the middle and he had this, pretty awesome scar going on.
We got it to help with the scar and you can't see the scar.
So it was absolutely fantastic for that.
But then the added benefits, anyway it's one of the best things we ever did buying that, that thing.
(24:43):
So also did I mention that, did I mention also with the ladies that the drop in estrogen, so our hormones are declining.
Estrogen does naturally decline in the evening for every woman at every age.
If we've all got elderly, get lower levels of estrogen and it declines at night.
(25:05):
So you've got the body temperature dropping and you've got estrogen declining.
And remember that estrogen is one of those that supports the immunoregulation.
Then that's also why we can have this crazy erratic temperature issue going on at night.
What can we do about it? The obvious, dress accordingly.
(25:26):
So layers, so you can adjust you can use the cooling bedding.
But wear warm socks.
I know that sounds ridiculous, but there's some research that shows that warming the feet helps trigger sleep by pulling heat from the core.
So that's pretty cool, right? So you can use cooling bedding, but wear the warm socks because it's gonna help you get to sleep.
(25:48):
You can try that chill pad.
The bamboo sheets.
Linen bedding.
Funny story.
I think it was last year we were, we wanted to buy a new mattress and so we went and we bought this cooling mattress.
So Kevin runs hot.
I wasn't too excited about the idea 'cause I run cold, but I got outvoted I guess.
(26:10):
So we bought this cooling mattress.
And we got it home and it was freezing.
I could, I was on that thing and it was so cold.
The dogs wouldn't even step on the mattress.
They would only, they wouldn't come under the covers at all.
They hated it.
They and even Kevin who was running hot at the time it was too cold for him, so that thing went back.
(26:34):
So yeah, you can use the cooling bedding now.
Wow.
I'm going off topic a lot here, but what we also just got were those grounding sheets.
Now I'm not there.
I don't know about grounding, right? But we did get the grounding sheets.
Ken wanted to get the grounding sheets and that, I do have to say whether it's the technology of the sheet or just the fact that they feel really nice.
(27:02):
We're both sleeping better and I'm a pretty good sleeper, but I'm sleeping well.
So if you're interested in the grounding sheets, if you wanna know where we got them from, let just send me a, shoot me an email, joe@theshrinkshop.com.
That's jo@theshrinkshop.com.
But all these things can help also, before you go to bed, have a small protein fat snack, before you go to bed.
(27:23):
Like a, some hard boiled eggs or some almond butter.
'cause that can just prevent the overnight drops in blood sugar that can trigger cortisol.
So I know we hear, oh, don't eat three times, three hours before you go to bed.
But for some people that is.
A little problematic because of the blood sugar drop.
And that, again, that will trigger cortisol.
And once you trigger cortisol, cortisol's gonna wake you up.
(27:47):
You can how do you support your hormones? How you can explore HRT or TRT or hormone replacement or testosterone replacement.
I'm, for me, it's helped a lot.
Other people, they have their own journey with it.
It might be worth a conversation.
If the symptoms are disrupting your life and your blood work support to, let's not forget it.
Forget that it can be worth having a bioidentical hormone replacement conversation.
(28:14):
The thermostat's not going to reset unless your, until your hormones do.
So whilst they're fluctuating, it can be a disaster.
Then maybe once you get through menopause andropause and that they're not being so erratic, things can calm down.
But if it's affecting your life greatly, then I think it's worth a conversation.
But.
(28:35):
It's not for everybody.
What else can you do? So to support your own hormonal pathways.
Ladies, you can take dim, DIM calcium, magnesium B six supports estrogen detox.
Although I'm reluctant to.
Say B six because for some people with B six, it ends up giving like a type of neuropathy and it can cause tingling in the, in their arms when they're asleep.
(29:01):
But if you tolerate B six, then that can help with support your estrogen.
Men.
Citraline.
I love citraline.
I wouldn't take it before you go to bed though.
Citraline beet powder.
The reason that I love Citraline and also beet powder is they are vasodilators.
So I take citraline before a workout.
(29:21):
Not every workout.
But it sits there in the gym and Citraline is a vasodilator, so you just get amazing blood flow.
So I can just, I just can train harder and longer and just feel better whilst I train.
Beet powder is a vasodilator as well, so that's how that works.
So you can definitely take a citruline or powder if you take pre-workouts, which I do not.
(29:45):
If you look on the backseat, what they have in them, and if they have citraline, it's probably a pretty good pre-workout because citruline iss expensive.
But it, for middle-aged guys, it's a pretty nice supplement to take.
I do love it.
I love it as a pre-workout, but you can take it just on a daily basis.
I wouldn't, however, take it before, right before bed because it's a vessel dilator and it gets blood flow going.
(30:09):
Might wake you up, but play with that.
But Citruline.
B powder.
Oh, magnesium, zinc.
They all support like nitric oxide and testosterone, so they're great.
What else did I wanna tell you about this? You can actually train your nervous system.
So I was saying how there's a sympathetic and the parasympathetic nervous system well, to trigger the parasympathetic nervous system.
(30:38):
Breath work, and I'm talking about the old adage of like, when you're mad, count to 10, take 10 breaths.
You know why that works? So before you go.
Have some, road rage or something.
The saying always is, oh, I take 10 breaths, count to 10, and just calm down.
It's true because if you do take 10 breaths and you breathe in through your nose, you hold it, you breathe out through your mouth and you do 10 deep breaths like that almost, but you can, you will trigger the parasympathetic nervous system.
(31:13):
Now, when I was going through a super stressful time my hormones were off and I was getting readjusted and I would get to bed and I could not sleep.
And my mind was just racing.
And the one thing that did work was doing intentional breathing.
The breathing, hold it, breathe out.
And I would do it.
(31:34):
I would do it.
And then.
I'd wake up and I'm like, wow, it actually did put me to sleep.
It works.
So you can, if you're really, especially ad if you're going through pre menopause and you've also got very anxious, mind breath work can really help.
It doesn't have to be anything fancy.
That is what what I would do.
The cold exposure.
Cold exposure helps the nervous system.
(31:56):
We've actually been talking about getting a CLO cold plunge.
But live in Idaho, I'm thinking, wow, we only need it for six months of the year.
But also, like I just say, a grounding.
So the, we just bought the grounding sheets.
I must submit, I was a bit of a skeptic, but I dunno, maybe it's working, but these are all different ways that you can retrain your, another system.
But I would definitely start with breath work.
(32:20):
If you can't shut that mind down, 10, 20 deep breaths into your nose.
Hold it all the way out.
It this, it takes five minutes of quiet time and this can really restore your nervous system flexibility.
So the more calm you create, the easier it's, it is for your body to self-regulate.
(32:46):
So that's it in a nutshell.
Whether you're sweating through the sheets or waking up cold at 3:00 AM your body's trying to tell you something.
Hormones have changed.
The regulatory system is a lot more sensitive.
We can make the situation better by our behavior before we go to bed.
(33:12):
Don't drink alcohol.
I did a podcast just a little, I forget now 'cause I missed a couple of weeks, but I did the on histamine.
Do you go back? Maybe two podcasts.
I did the one on histamine and I spoke about that.
How drinking wine can increase histamine and make it really difficult to sleep.
So be careful with your adult beverages.
If you're having trouble sleeping.
(33:32):
It does make things worse.
I know we think it relaxes us, but, the alcohol definitely will alter the body temperature.
Making sure if you are having trouble sleeping, that you do have a little something in your stomach to stop your blood sugar crashing during your sleep.
If you wanna track that, you can use a continuous blood glucose monitor.
The most affordable one that I found is the Stello, S-T-E-L-O.
(33:55):
I think you can try them for a month, like a hundred bucks, which is, I still think that's too expensive, but it's the cheapest one out there.
But that's what's going on.
Ladies, our third year old thermostat is just super, super sensitive.
The second your body temperature changes in either direction, it overreacts estrogen is also dropping and it naturally drops in the evening, which makes the situation even worse.
(34:19):
But if you have, had a cocktail, if you're highly stressed, if your bedroom's too warm, you've got warm sheets, you've got two TROs on you just saying that can make the situation a lot worse.
Cooling sheets with warm socks sounds silly, but the heat will be pulled down to your feet.
So that can help with the hot sweats.
And guys it's the same thing.
So with you guys, it's really triggering that parasympathetic nervous system if you are getting that cortisol spike.
(34:46):
And during the night, that's what's waking you up.
1, 2, 3 o'clock in the morning.
Very common.
So the breath work for you would be excellent and just, support your testosterone.
Now the one thing about testosterone is you guys have, a lot of way to support it.
Resistance training and hip training, you can boost your own testosterone.
You can't salvage it from, aging, but you can protect it.
(35:12):
So there's different ways you can actually protect your testosterone.
The best one is to not have belly fat, or if you've got it, get rid of belly fat, because I think it was the last podcast episode when I said that, belly fat crushes, testosterone crushes it.
So get rid of that belly fat.
It is the most.
(35:34):
Reactive fats to exercise.
Get moving.
And the next, my next program that's coming up, it's not coming up for a hot second because gotta finish the pro, the Type 28 program I'm doing now.
I'm going to England.
I thought I was going to visit my dad.
I'm actually going to put my dad to rest.
And then when I get back, I'll start promoting the next program, which will be the mastering Midlife program.
(35:58):
So if you like this information, if you like this podcast, definitely watch out.
If you would like to be on my mailing list so I can let you know about when I'm doing things, then email me, joe jo@thestringshop.com
and I'll put you on the.
Email list.
Believe me, there's no spam.
I don't, I barely have time to send emails, but I do send them out when I've got a program coming up.
(36:22):
So that's it for now.
Sleep The World is such a better place when we get good sleep, and hopefully that help to explain some of the problems that happen with sleep and a few natural remedies to help you get a good night's sleep.
If let's check the show notes for my sleep formula.
(36:43):
I, oh, I always forget to mention that product.
It's phenomenal.
So I take it every night.
I take it when I travel the five amino one MQ back in stock.
I've had a couple of messages this week.
Is it in stock? Yeah, it's in stock.
Got it.
And watch out for S-L-U-P-P 3 3 2.
If you don't know what that is go do a quick AI or Google search on that.
(37:04):
Five amino one mq.
Go look at that.
And S-L-U-P-P 3 3 2.
I do hope you enjoyed this episode of Midlife Mayhem.
Be sure to subscribe and be sure to tell your friends about this wonderful podcast.
If you would like more of me, then on social, it's simple.
(37:25):
Just my name at Joanne Lee Cornish.
Also my website, the shrink shop.com,
where you can see all my coaching programs.
There are many ways we can work together.
Obviously I do private one-on-one coaching.
I do the, all my programs are in a self-study form and all my programs are run as a live program at least once a year.
(37:49):
I try and do twice, but it usually ends up being once I have, mindset program.
I have my awesome five JP creek shred that people love.
I have the signature weight loss program.
I have Type 28, which is advanced weight loss.
I have muscle mastery, and I have midlife mastering midlife.
So six programs that offer a progression to fully understand body composition through the ages.
(38:15):
If you have questions, if you're wondering how I can help you, then simply shoot me an email.
At Jo j@thescreenshot.com,
tell me what's going on and I'll get back to you and let you know the way I can help.
Okay, that's it for now.
Hey there, listeners.
I am Joanne Lee Cornish, your Truth Bomb Dropper in the world of weight loss, body composition, and mastering the art of rocking the body you've always deserved and dreamed of in midlife and beyond.
Let's cut through the noise.
Society tells us it's downhill from now on.
We're told to embrace the middle age weight gain, embrace the muscle loss, and poor health.
(00:36):
If that's your vibe, then cool.
But if you're ready to defy the narrative, then I am your gal.
This podcast is.
Is a No Fluff podcast where we break down the essential truths of body composition, toss around some practical tips, and dissect the latest trends.
I'm not here to sugarcoat.
I'm here to show you what's not just possible, but down route probable for you.
(01:02):
If you enjoy this content, be sure to click the link in the show notes to explore how we can team up and kick Medioc to the curb.
I offer one-on-one coaching my ever popular group coaching programs and my corporate Educate to Elevate program.
Okay, let's get on with the podcast.
Enjoy.
(01:26):
Hello everybody.
It is July the 21st.
And I, if you follow me, I apologize.
I've been missing for a couple of weeks and my dad died so.
Everything that goes with that.
So apologies for the absence.
Just needed a second.
But today I want to talk about your body's thermostat.
(01:49):
So I wanna talk about the ladies and the hot flashes, but I don't wanna leave you guys out.
So I want to talk about the men as well, because the guys have a few issues themselves.
But first off, I know a few of you, quite a few of you are actually local to me in Boise, Idaho.
And I wanted to share with you if interested, I don't even know this anything about this, it's just something my client sent to me and I thought it, it might be useful that personalized healthcare, which is, sorry, peak Personalized Healthcare.
(02:22):
They're doing DEXA scans for the rest of July for only $75.
Guys, that's a pretty good deal.
So I have, I don't even know where they are.
Somebody just sent it to me and I wanna pass that on because that is a good deal.
So peak personalized healthcare.
If you know them, maybe tell 'em that I mentioned them, but that's a good deal.
(02:43):
Not just body composition, but it's your bone density and all that.
Super good information as we.
Get older.
Also, on a side note, now you probably know that I sell the five amino one mq, fabulous product.
Put the link in the show notes.
Love, love that product.
(03:04):
And the reason that I sourced it myself was because it was so expensive.
And don't get me wrong, it is an expensive product.
Believe me.
Believe me, it's an expensive product.
But anyway, I.
I can make a lot more affordable.
Long story short.
Anyway, there's another compound that I've been thinking about sourcing for a while, and that is SLU PPP 3 32.
(03:30):
I know, right? No, but SLU pp 3, 3 2.
Long story short when you take it, the muscle mimic exercise, so we, in the muscle exercise it maintains itself, so muscle preservation and it also, that is where fat is burned.
Fat ox oxidation.
So this this compound has the muscle mimic exercise.
(03:51):
Pretty cool.
And, I've looked at it and I've used it, and I like it.
It and there was no point.
I thought it was very fairly priced.
It was about $67 or something and I'm like, it's a great product.
Love it.
That's fantastic.
Then I saw it was getting a lot of publicity and then I see it's oh, stack five Amino with S-L-U-P-P 3 3 2, which is what I do.
(04:11):
And then I saw some other articles come out on it and I saw some, I see a lot of influences for want of a better word.
Telling us their stacks, their peptide stacks, and S-L-U-P-P is always in there.
And so I go back to.
So I peptide science is where I got, was getting my other stuff from, and the product that used to cost $67 is now 125 and I've seen it for a hundred and eighty five, a hundred and fifty five.
(04:44):
And that kind of annoys me because this product was like 68 bucks.
All day, every day from everybody just a few months ago.
And just because it got popular, the prices doubled and in some case tripled.
And I don't like that.
Watch your space because I've already got the wheels in motion and I'll be I will have that available as well.
(05:07):
If you don't what I'm talking about, then definitely go to my YouTube channel.
It's just my name Joan Lee Cornish.
I have a lot of videos on five amino one mq.
Believe me, I'll start filming some on SLU PP 3 32, but do a little bit of homework.
It's fascinating stuff.
Absolutely fascinating.
And for me, anything that sharpens our pathways with regards to muscle preservation and fat oxidation, I am all over that.
(05:36):
But I do get a little peeved.
When I see that, when I see people just being taken advantage of, and that price jump was ridiculous.
I couldn't believe it when I looked.
So I got a little B in my bonnet and I'm got the label made and we're almost ready to go anyway.
Alright, back to the podcast.
(05:56):
So today I wanna talk about male and female.
Thermostat and body temperature and why it's, why it can change his way with age and why we can think that, I dunno.
One minute you're sweating, the next minute you're pulling on a hoodie, you wake up freezing, then you're drenched.
(06:16):
Maybe your partner's the opposite and neither of you're sleeping well.
So lady, you might be sweating and.
Just trying to sleep in a pool of your own sweat, which I've done.
That's not nice.
But meanwhile, you might not realize that your husband or partner was up pacing the house between, two and 4:00 AM in the morning.
Both male and females have sleep issues as they get older.
(06:40):
And this isn't just aging, this is a normal, sorry, not it's hormonal thermal regulation, and it is chaotic.
So today we're gonna break down exactly why it happens and some ways to make the situation a little bit better.
So start, let's start with the basics here.
(07:01):
So the basics is your hypothalamus is part of your brain that functions like a thermostat.
Just remember what a thermostat is.
If the room gets too cold, the thermostat kicks in and heats it up.
If the room gets too hot, the thermostat kicks in and brings the temperature down.
So it regulates body temperature, but the hypothalamus also not just regulating.
(07:24):
Body temperature, but it regulates hunger, sleep, hormone release.
And these are all this beautifully coordinated rhythmic dance that goes on.
So the hypothalamus, it keeps your core temperature stable, and that's usually between 97 and 99 degrees Fahrenheit.
(07:48):
It goes through a process called thermo regulation.
Which involves sweating to cool you down, shivering to warm you up, adjusting blood flow to your skin and extremities, releasing or reducing hormones based on the.
(08:08):
Based on cues, they can be internal, they can also be external.
So in your twenties and thirties, that system is pretty efficient and it's largely automatic.
You sleep well, you regulate your heat easily, and you are rarely aware of your internal temperature and at night, but then it ships and it throws.
(08:33):
Everything off.
And again, for all of us, nobody escapes the circus.
If you follow me, I call midlife the circus because you can't make it up.
It's an absolute riot, and some people have more of a circus experience in others.
Let's start with the ladies.
(08:54):
Hot, cold, and everything in between, and it's usually between four 30 in the afternoon and nine o'clock at night.
So let's talk about the midlife female exper experience first.
So during.
Perimenopause, estrogen and progesterone don't just decline.
They fluctuate wildly, and it's this fluctuation that wrecks havoc with your hypothalamus.
(09:22):
Estrogen helps regulate body temperature.
Estrogen helps regulate blood flow and neurotransmitters like serotonin, epinephrine.
So when we get that estrogen drop.
Your body becomes more sensitive to temperature shifts, your hypothalamus overreacts to tiny changes.
(09:42):
So a slight increase in core temperature triggers a full-blown hot flash, a slight drop you shiver like you in the arctic.
So what I'm saying here is your thermo neutral zone narrows, which means you can go from comfortable to sweaty or freezing very quickly.
So think of this your thermostat.
Usually if the room, if a room gets too cold, the heat comes on to bring, to warm it up.
(10:05):
If the room gets too hot, the DAC comes on to, to cool things down.
But imagine if that thermostat was so crazy sensitive that the second that temperature dropped.
Even a degree.
It just put on the heat.
It puts the heat on like crazy and heat it up and vice versa.
(10:28):
So the body gets just a little bit too hot, just a minuscule warmer than it was before, and it just.
Freezes shivering, cold reduces body temperature like crazy.
That's what I mean by thermo neutral zone, that the narrows, the zone that we work in gets very narrow and we become super sensitive.
(10:50):
And the hypothalamus just really overweight acts to even the smallest change in body temperature.
And here's the kicker.
So your core body temperature naturally drops at night to help you fall asleep.
So one of the things that helps us go to sleep is when our body temperature cools down.
So that's why we might have our bedroom cooler.
(11:11):
Some people like to sleep with a fan, some like people like cooling sheets.
It's also the irony of people taking hot baths.
'cause you think, that's heating them up.
But then the body cools itself after a hot bath.
You see what I mean? So it cools itself and that, so again, it's this cooling process and we need to get, you know how hard it is to sleep when it's hot.
(11:34):
You're just restless.
The body needs to be cool to sleep.
It prefers to be cool, I should say, to sleep, and it's another reason why drinking like alcohol are having big meals.
They'll all cause your body to run a bit hot, hotter, which makes sleep more difficult.
As our core body temperature naturally drops at night to help you fall asleep.
(11:55):
But if you are perimenopausal this drop tiny little drop, your body just want to be a bit cooler, can actually trigger a hot flash because this, this hypersensitive brain is gonna overcorrect, overreact, react.
So now you are hot, when you should be sleeping.
(12:16):
Sweating during the cold down phase.
'cause then you're, you get, you have a hot flash, you get really hot.
So then course the body goes in the opposite direction oh, it's too hot, I'm gonna freeze you down.
And now you are just sitting in your own sweat and you are freezing, you are cold immediately afterwards.
And you, and as you panic, your body's panic and dumps heat.
(12:38):
I know I'm preaching to the choir here and any of you ladies that haven't got to this stage yet, very few people avoid this.
Yeah, so this heart and sweaty burning up and then suddenly freezing cold.
This is your body simply overreacting.
Yeah, your body wants to core temperature drops when you go to sleep or you go to sleep.
(13:02):
Body overreacts, you get really hot.
You body get really hot, the body overreacts and chills you down.
So this has gone on and, the, probably the biggest complaint when it comes to ladies in the forties and fifties, we con, we concerned about our energy and our skin and, we, our body composition, but.
We just can't sleep.
And when you can't sleep, nothing is good, right? You eat differently, you exercise differently.
(13:27):
If at all.
Your relationship different.
Everything changes when you just can't sleep.
But ladies, while you are sitting there burning up and then sitting in the pool of your own sweat the guys have something going on as well.
So cold extremities, early wake up and si and a silent decline.
Now this is more like b between nine o'clock at night and let's say one or two o'clock in the morning.
(13:49):
So for men the mid light hormone shift is a little bit more gradual, but just as impactful and what's happening there.
Is testosterone begins to decline, and that has some, pretty serious consequences for circulation and energy metabolism and thermo regulation.
So testosterone supports blood flow to the extremities.
(14:15):
Testosterone support, mitochondrial function for heat production.
So your mitochondria are the batteries in your cell.
Think of them like that.
The batteries that give your cells energy and then needed for heat production.
So testosterone is needed for that.
And testosterone also supports nitric oxide levels for vasodilation.
(14:37):
So when we're talking about vasodilation, we're talking about.
Opening up the blood vessels, dilating the blood vessels, and nitric oxide does that.
And testosterone is one of the things that supports our nitric oxide.
So then we have the guy and his testosterone is dropping, and we just said that testosterone supports blood flow to the extremities.
(15:01):
So we often see cold hands and feet, especially at night.
That's always causes some drama, doesn't it? When somebody's cold foot touches you in the middle of the night like, oh my god.
Or cold hands.
And it's funny, except it's not funny.
I'm only laughing 'cause it's usually me that I do it to Kevin.
Not the other way around.
But yes, so the guys with when the testosterone drops can get cold hands and cold feet, especially at night and there's a reduction in their ability to generate heat from muscle activity or food.
(15:31):
So it's just like less of.
Less efficient energy metabolism overall.
Also, what you might notice, guys, is you're waking up between say, 2:00 AM and 4:00 AM in the morning, wide awake, restless, maybe a bit anxious.
I know Kevin went through that.
He's real good right now, but for a long time, he would be up pacing the house, 1, 2, 3 o'clock in the morning.
(15:58):
So a lot of guys go through this.
And this is often due to blood sugar drops and cortisol spikes and cortisol spikes especially, are worsened by lower, lower testosterone and dis disruptive circadian rhythms.
And if the guy has belly fat drinks, alcohol at night, skips meals, or lives in the.
(16:20):
Some state of chronic stress, that thermostat becomes even more unreliable.
So Kevin does not have a body, does not have a body fat, he does not drink.
He does skip meals.
He doesn't really eat much in the evening or even late afternoon state of chronic stress.
I hope he's not, but a lot of guys don't.
(16:43):
That belly fat, that, that adult beverage at night.
Maybe, not eating much.
Which, we always think of, we always think of oh, don't eat at night.
But for some people that not eating at night can cause some blood sugar drops, which can cause cause disrupted sleep.
Just all these things make the thermostat become even more unreliable.
(17:04):
So while the ladies are overheating, the men are freezing.
One is tossing up the covers, the other is adding socks.
And both are pretty miserable.
But often, we don't appreciate what the other purse is doing.
One overlooked layer here that I should have mentioned it is the nervous system.
(17:26):
Both estrogen and progesterone in women and testosterone in men support the parasympathetic tone, the rest and digest state.
So let me just do a little segue here and talk about the parasympathetic tone.
We have our nervous system.
It has two parts.
It has the sympathetic side, the sympathetic nervous system, s and S, and it has the parasympathetic nervous system.
(17:53):
P and S.
They can't be on at the same time.
Okay, so this sympathetic nervous system fight or flight.
Your eyes are wide, your dilated eyes are dilated.
Maybe your your hair's standing on a and the blood goes away from your skin.
This is running in a stress state, and this is what people do all the time, and I will just stress that the blood goes from the skin, so you look pale.
(18:20):
Your skin almost looks gray.
The skin, the, sorry the blood goes away from the surface and goes more to organs.
So you look like death.
Your hair can be on end.
Your eyes are bugging out.
This is the sympathetic nervous system of fight or flight, a state that a lot of people live in all the time Now, the paray para parasympathetic nervous system of the parasympathetic tone as I, I'm standing here is the other side.
(18:47):
So this is the.
Rest and digest state.
This is the relaxed side of your nervous system.
They cannot be on at the same time.
Now, the reason that I just said it was the rest and digest state is because digestion is run by the parasympathetic nervous system, the calming side of the nervous system.
(19:10):
Now, I'm this segue has gone way off track, but here we go.
The digestive system is run by the parasympathetic nervous system, the calming side.
So if somebody is constantly.
A sympathetic nervous system that's constantly off fight and flight.
No wonder they have digestive issues, constipation, everything they eat, feel bloated.
(19:35):
They have that food baby thing going on.
No wonder because things aren't moving as well as they should be.
They're not digesting as well as they should be because.
The sympathetic nervous system is always on and we have to shut it off and we have to go into engage the parasympathetic nervous system.
Now, one time, the parasympathetic nerve nervous system is turned on, and for some people it's the only time it's turned on is when we sleep.
(20:02):
This is also children cover your ears, but this is also why guys will get morning wood.
Don't mean to, don't mean to be crude.
But think about that.
I've just said the blood with a sympathetic nervous system.
The flight or fight or flight, then the blood goes away from the surface, so your skin goes gray.
(20:23):
It also won't go to a guy's genitalia, right? So they're unable to have an erection.
But when do guys do have that in the morning? Morning would affectionate term.
But that is because that the parasympathetic nervous system was turned on whilst they slept, allowing for blood flow.
So that's why guys often wake up prepared.
(20:47):
Totally off topic, but I know.
Maybe a lot of you're going, aha.
Oh, okay.
So back into, back to the subject.
Both estrogen, progesterone, and women testosterone, women support the parasympathetic tone.
The rest and digest state, the part of the nervous system.
The rest and digest state, they support that.
(21:09):
So when hormones decline, the nervous system becomes more.
At the more sympathetic dominant now.
With society the way it is, most people are sympathetic dominant as they are, but when their hormones come down or decline, it become, come even worse.
And how that shows up is more cortisol, more adrenaline, m more light, dis light sleep, disrupted sleep less deep sleep, less REM sleep and less body temperature regulation.
(21:40):
Now, if any of you have any trackers, like I wear the AA ring.
And that shows me my deep sleep and my REM sleep.
And I definitely get less, as we get older, we definitely get less and that, that is part of it.
And it is a lot of it is to do with hormonal decline.
So also when you get declining hormones, that reduces melatonin production.
(22:03):
And melatonin is crucial for sleep quality and temperature regulation.
And at that point I'd be really amiss if I didn't mention.
I do also have a sleep supplement.
I had it for years.
It's fantastic.
Solid on Amazon or off my website.
If you guys are having sleep issues please try it on, I'll put a discount code in the show notes, but it.
(22:27):
Awesome.
No hangover.
It's awesome.
Anyway, and I actually developed that product because so many of my clients back in Los Angeles were having trouble sleeping.
Anyway, where was I? I was saying that declining hormones reduced melatonin production now.
So even if you're in bed for eight hours, you might not be getting the right kind of sleep.
(22:49):
Now also what helps with melatonin is if you.
If you have access to or if you're in a splurge, it's definitely the best investment we ever made.
But red light therapy we have a red light bed.
The one we have is by platinum, and we got the five, six foot it looks like a tanning bed horizontal over a massage table.
(23:10):
Kevin, I, that's funny because as I'm recording this, I can hear it.
Kevin is actually under it right now because I can hear the bulbs.
That's funny.
And I probably use it four times a week, something like that.
When I go under that, I am out.
It is drool time.
I am unconscious.
I have clients that inference use it as well, and that is because the red light actually increases melatonin.
(23:36):
So if sleep really is an issue for you, and you're so inclined and are able to do I would definitely look into getting a red light bed, I cannot even tell you.
So even if you don't sleep at night, you could hop in under that thing during the day for a nap.
And you are like, I cannot nap.
I'm not a napping person.
That's just not me.
I'm gonna just be tired all day.
(23:56):
But if I go into the bed light, I am out like a light.
So got my sleep formula.
But also Red Life Bed.
The one we got was, it is the big one.
It is a big one, but I believe it was like 2,500 bucks and it is the best thing we ever got.
It is fantastic.
(24:17):
We originally got it because Kevin had a massive abdominal surgery and they, he was in emergency surgery, so they just sliced him down the middle and he had this, pretty awesome scar going on.
We got it to help with the scar and you can't see the scar.
So it was absolutely fantastic for that.
But then the added benefits, anyway it's one of the best things we ever did buying that, that thing.
(24:43):
So also did I mention that, did I mention also with the ladies that the drop in estrogen, so our hormones are declining.
Estrogen does naturally decline in the evening for every woman at every age.
If we've all got elderly, get lower levels of estrogen and it declines at night.
(25:05):
So you've got the body temperature dropping and you've got estrogen declining.
And remember that estrogen is one of those that supports the immunoregulation.
Then that's also why we can have this crazy erratic temperature issue going on at night.
What can we do about it? The obvious, dress accordingly.
(25:26):
So layers, so you can adjust you can use the cooling bedding.
But wear warm socks.
I know that sounds ridiculous, but there's some research that shows that warming the feet helps trigger sleep by pulling heat from the core.
So that's pretty cool, right? So you can use cooling bedding, but wear the warm socks because it's gonna help you get to sleep.
(25:48):
You can try that chill pad.
The bamboo sheets.
Linen bedding.
Funny story.
I think it was last year we were, we wanted to buy a new mattress and so we went and we bought this cooling mattress.
So Kevin runs hot.
I wasn't too excited about the idea 'cause I run cold, but I got outvoted I guess.
(26:10):
So we bought this cooling mattress.
And we got it home and it was freezing.
I could, I was on that thing and it was so cold.
The dogs wouldn't even step on the mattress.
They would only, they wouldn't come under the covers at all.
They hated it.
They and even Kevin who was running hot at the time it was too cold for him, so that thing went back.
(26:34):
So yeah, you can use the cooling bedding now.
Wow.
I'm going off topic a lot here, but what we also just got were those grounding sheets.
Now I'm not there.
I don't know about grounding, right? But we did get the grounding sheets.
Ken wanted to get the grounding sheets and that, I do have to say whether it's the technology of the sheet or just the fact that they feel really nice.
(27:02):
We're both sleeping better and I'm a pretty good sleeper, but I'm sleeping well.
So if you're interested in the grounding sheets, if you wanna know where we got them from, let just send me a, shoot me an email, joe@theshrinkshop.com.
That's jo@theshrinkshop.com.
But all these things can help also, before you go to bed, have a small protein fat snack, before you go to bed.
(27:23):
Like a, some hard boiled eggs or some almond butter.
'cause that can just prevent the overnight drops in blood sugar that can trigger cortisol.
So I know we hear, oh, don't eat three times, three hours before you go to bed.
But for some people that is.
A little problematic because of the blood sugar drop.
And that, again, that will trigger cortisol.
And once you trigger cortisol, cortisol's gonna wake you up.
(27:47):
You can how do you support your hormones? How you can explore HRT or TRT or hormone replacement or testosterone replacement.
I'm, for me, it's helped a lot.
Other people, they have their own journey with it.
It might be worth a conversation.
If the symptoms are disrupting your life and your blood work support to, let's not forget it.
Forget that it can be worth having a bioidentical hormone replacement conversation.
(28:14):
The thermostat's not going to reset unless your, until your hormones do.
So whilst they're fluctuating, it can be a disaster.
Then maybe once you get through menopause andropause and that they're not being so erratic, things can calm down.
But if it's affecting your life greatly, then I think it's worth a conversation.
But.
(28:35):
It's not for everybody.
What else can you do? So to support your own hormonal pathways.
Ladies, you can take dim, DIM calcium, magnesium B six supports estrogen detox.
Although I'm reluctant to.
Say B six because for some people with B six, it ends up giving like a type of neuropathy and it can cause tingling in the, in their arms when they're asleep.
(29:01):
But if you tolerate B six, then that can help with support your estrogen.
Men.
Citraline.
I love citraline.
I wouldn't take it before you go to bed though.
Citraline beet powder.
The reason that I love Citraline and also beet powder is they are vasodilators.
So I take citraline before a workout.
(29:21):
Not every workout.
But it sits there in the gym and Citraline is a vasodilator, so you just get amazing blood flow.
So I can just, I just can train harder and longer and just feel better whilst I train.
Beet powder is a vasodilator as well, so that's how that works.
So you can definitely take a citruline or powder if you take pre-workouts, which I do not.
(29:45):
If you look on the backseat, what they have in them, and if they have citraline, it's probably a pretty good pre-workout because citruline iss expensive.
But it, for middle-aged guys, it's a pretty nice supplement to take.
I do love it.
I love it as a pre-workout, but you can take it just on a daily basis.
I wouldn't, however, take it before, right before bed because it's a vessel dilator and it gets blood flow going.
(30:09):
Might wake you up, but play with that.
But Citruline.
B powder.
Oh, magnesium, zinc.
They all support like nitric oxide and testosterone, so they're great.
What else did I wanna tell you about this? You can actually train your nervous system.
So I was saying how there's a sympathetic and the parasympathetic nervous system well, to trigger the parasympathetic nervous system.
(30:38):
Breath work, and I'm talking about the old adage of like, when you're mad, count to 10, take 10 breaths.
You know why that works? So before you go.
Have some, road rage or something.
The saying always is, oh, I take 10 breaths, count to 10, and just calm down.
It's true because if you do take 10 breaths and you breathe in through your nose, you hold it, you breathe out through your mouth and you do 10 deep breaths like that almost, but you can, you will trigger the parasympathetic nervous system.
(31:13):
Now, when I was going through a super stressful time my hormones were off and I was getting readjusted and I would get to bed and I could not sleep.
And my mind was just racing.
And the one thing that did work was doing intentional breathing.
The breathing, hold it, breathe out.
And I would do it.
(31:34):
I would do it.
And then.
I'd wake up and I'm like, wow, it actually did put me to sleep.
It works.
So you can, if you're really, especially ad if you're going through pre menopause and you've also got very anxious, mind breath work can really help.
It doesn't have to be anything fancy.
That is what what I would do.
The cold exposure.
Cold exposure helps the nervous system.
(31:56):
We've actually been talking about getting a CLO cold plunge.
But live in Idaho, I'm thinking, wow, we only need it for six months of the year.
But also, like I just say, a grounding.
So the, we just bought the grounding sheets.
I must submit, I was a bit of a skeptic, but I dunno, maybe it's working, but these are all different ways that you can retrain your, another system.
But I would definitely start with breath work.
(32:20):
If you can't shut that mind down, 10, 20 deep breaths into your nose.
Hold it all the way out.
It this, it takes five minutes of quiet time and this can really restore your nervous system flexibility.
So the more calm you create, the easier it's, it is for your body to self-regulate.
(32:46):
So that's it in a nutshell.
Whether you're sweating through the sheets or waking up cold at 3:00 AM your body's trying to tell you something.
Hormones have changed.
The regulatory system is a lot more sensitive.
We can make the situation better by our behavior before we go to bed.
(33:12):
Don't drink alcohol.
I did a podcast just a little, I forget now 'cause I missed a couple of weeks, but I did the on histamine.
Do you go back? Maybe two podcasts.
I did the one on histamine and I spoke about that.
How drinking wine can increase histamine and make it really difficult to sleep.
So be careful with your adult beverages.
If you're having trouble sleeping.
(33:32):
It does make things worse.
I know we think it relaxes us, but, the alcohol definitely will alter the body temperature.
Making sure if you are having trouble sleeping, that you do have a little something in your stomach to stop your blood sugar crashing during your sleep.
If you wanna track that, you can use a continuous blood glucose monitor.
The most affordable one that I found is the Stello, S-T-E-L-O.
(33:55):
I think you can try them for a month, like a hundred bucks, which is, I still think that's too expensive, but it's the cheapest one out there.
But that's what's going on.
Ladies, our third year old thermostat is just super, super sensitive.
The second your body temperature changes in either direction, it overreacts estrogen is also dropping and it naturally drops in the evening, which makes the situation even worse.
(34:19):
But if you have, had a cocktail, if you're highly stressed, if your bedroom's too warm, you've got warm sheets, you've got two TROs on you just saying that can make the situation a lot worse.
Cooling sheets with warm socks sounds silly, but the heat will be pulled down to your feet.
So that can help with the hot sweats.
And guys it's the same thing.
So with you guys, it's really triggering that parasympathetic nervous system if you are getting that cortisol spike.
(34:46):
And during the night, that's what's waking you up.
1, 2, 3 o'clock in the morning.
Very common.
So the breath work for you would be excellent and just, support your testosterone.
Now the one thing about testosterone is you guys have, a lot of way to support it.
Resistance training and hip training, you can boost your own testosterone.
You can't salvage it from, aging, but you can protect it.
(35:12):
So there's different ways you can actually protect your testosterone.
The best one is to not have belly fat, or if you've got it, get rid of belly fat, because I think it was the last podcast episode when I said that, belly fat crushes, testosterone crushes it.
So get rid of that belly fat.
It is the most.
(35:34):
Reactive fats to exercise.
Get moving.
And the next, my next program that's coming up, it's not coming up for a hot second because gotta finish the pro, the Type 28 program I'm doing now.
I'm going to England.
I thought I was going to visit my dad.
I'm actually going to put my dad to rest.
And then when I get back, I'll start promoting the next program, which will be the mastering Midlife program.
(35:58):
So if you like this information, if you like this podcast, definitely watch out.
If you would like to be on my mailing list so I can let you know about when I'm doing things, then email me, joe jo@thestringshop.com
and I'll put you on the.
Email list.
Believe me, there's no spam.
I don't, I barely have time to send emails, but I do send them out when I've got a program coming up.
(36:22):
So that's it for now.
Sleep The World is such a better place when we get good sleep, and hopefully that help to explain some of the problems that happen with sleep and a few natural remedies to help you get a good night's sleep.
If let's check the show notes for my sleep formula.
(36:43):
I, oh, I always forget to mention that product.
It's phenomenal.
So I take it every night.
I take it when I travel the five amino one MQ back in stock.
I've had a couple of messages this week.
Is it in stock? Yeah, it's in stock.
Got it.
And watch out for S-L-U-P-P 3 3 2.
If you don't know what that is go do a quick AI or Google search on that.
(37:04):
Five amino one mq.
Go look at that.
And S-L-U-P-P 3 3 2.
I do hope you enjoyed this episode of Midlife Mayhem.
Be sure to subscribe and be sure to tell your friends about this wonderful podcast.
If you would like more of me, then on social, it's simple.
(37:25):
Just my name at Joanne Lee Cornish.
Also my website, the shrink shop.com,
where you can see all my coaching programs.
There are many ways we can work together.
Obviously I do private one-on-one coaching.
I do the, all my programs are in a self-study form and all my programs are run as a live program at least once a year.
(37:49):
I try and do twice, but it usually ends up being once I have, mindset program.
I have my awesome five JP creek shred that people love.
I have the signature weight loss program.
I have Type 28, which is advanced weight loss.
I have muscle mastery, and I have midlife mastering midlife.
So six programs that offer a progression to fully understand body composition through the ages.
(38:15):
If you have questions, if you're wondering how I can help you, then simply shoot me an email.
At Jo j@thescreenshot.com,
tell me what's going on and I'll get back to you and let you know the way I can help.
Okay, that's it for now.
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