September 9, 2025 • 35 mins
Episode #222
This week, Terri sits down with Coach Amy Medling for a hopeful, no-nonsense conversation about creating hormonal harmony in menopause and post-menopause. You’ll learn how to decode common symptoms, calm the chaos naturally, and build sustainable habits that boost energy, mood, and metabolism.
Amy shares her Six Pillars of Hormone Healing in Menopause and Beyond—a simple, empowering framework you can start using today.
She shares practical tips, mindset shifts, and encouraging stories that remind you: midlife isn’t a cliff, it’s a launchpad.
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Summary Timestamps
00:00 Intro
01:20 Pain points of menopause and 6-pillar framework to help
03:15 What is menopause?
05:57 Pillar #1: Fasting
10:08 Promotion
11:22 Pillar #2: Sleep
13:28 Alcohol and coffee
17:02 Pillar #3: Nervous system and cortisol regulation
20:49 Pillar #4: Movement to build muscle and stability
23:54 Pillar #5: Nourishing nutrition
28:04 Pillar #6: Mindset and identity
30:34 Focus on the micro wins
31:33 Future-self practice
Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
So we're going to be talking about how
to support your body with
the right tools (00:05):
fasting,
sleep, stress care,
movement, nourishment, and mindset.
And these things can really shift
us from a place
of chaos to balance
and hormone harmony.
The really encouraging news is that when we
support our body with the right tools,
(00:27):
this shift can happen quickly.
[music]
Welcome to The Fasting Method podcast.
This is Coach Terri Lance and I am joined
today by Coach Amy Medley.
Amy, how are you doing today?
Hey, Terri, I'm doing great.
It's great to be here.
(00:47):
It's great to have you back.
And I knew when we last spoke we would get
to come back together again
and talk about another step in
this process.
So today we're going to talk about how
to create hormonal harmony for
menopause and beyond.
So buckle in folks, this is going to be
a great one.
(01:08):
So, Amy, where would you like to start
with this? I lean to you as our
in-house expert on this.
And so I'm just curious, what do you think
we need to know first as we get started in
this?
So as a coach here at The
Fasting Method, I work with so
many women in the stages
(01:28):
of menopause and beyond, and
I really hear the same pain points over
and over (01:33):
the stubborn belly fat,
sleepless nights, brain
fog, joint pain and
stiffness, anxiety, sugar
cravings, low libido.
And also this kind of deep feeling
of losing their spark, or
one woman described it as feeling
(01:54):
invisible in her own life.
So it's not just the physical aspects
of menopause, but also the mindset
as well. So we're going to be talking about
how to support your
body with the right tools:
fasting, sleep, stress
care, movement, nourishment
(02:15):
and mindset. And these things can
really shift us from
a place of chaos
to balance and hormone harmony.
The really encouraging news is that, when we
support our body with the right tools,
this shift can happen quickly, as I mentioned.
So what I want to talk about
(02:35):
is a simple framework to help
women at this stage of life
feel strong, clear, and energized again.
Wouldn't that be beautiful?
I love it. I love it.
And I'm guessing many of our listeners
can relate to all of those kind of
symptoms and experiences that you described,
(02:56):
and I think everyone is eager
to find some ways to balance
things out and feel better.
So in the kind of
pillars that you describe,
what's the first one that we should be maybe
exploring and figuring out
how it works for us?
Yeah. Well, I think my first pillar is
(03:18):
fasting. But before we get there,
I want to just give everybody kind of a quick
foundation about what is happening
hormonally at menopause and beyond.
So menopause is really
just that point in time where
you stop cycling.
For the average woman, it's
(03:39):
around age 51.
And at that point estrogen
and progesterone has dropped, and then
they really begin to flatline.
Low estrogen really
leads to more insulin resistance,
more inflammation, more
symptoms like hot flashes, night
sweats, vaginal dryness, and
(04:01):
then changes to mood and cognition.
And when you add in and layer
in the low progesterone that
you're experiencing, progesterone really
removes a calming
GABA supportive influence.
So many women notice an increase
in anxiety and restlessness,
(04:22):
and especially sleeplessness.
That low-progesterone state is really
expressed in like your lower sleep
quality. And then testosterone
often declines as well, and that will
affect libido and muscle maintenance.
But here's the big hormone shift.
Cortisol, our stress hormone, really
(04:44):
tends to take center stage at this
point. And so this whole combination
of this new hormonal
array, that can look like
belly fat, tougher weight loss,
mood shifts, joint pain and
poor sleep.
But the hopeful part of this new
(05:04):
hormonal realignment
is that in post-menopause,
hormones are pretty stable.
You're not getting those big monthly
swings, the wild swings of estrogen,
that you had during perimenopause.
So the good news is women often
respond more predictably to
(05:25):
structured strategies like fasting
and circadian-aligned routines.
What do I mean by circadian-aligned routines?
It just means the light that we're exposed
to, our meals, our movements, and our sleep,
that kind of drives our body clock.
So getting morning light earlier,
eating windows can really help, consistent
(05:47):
bedtime, and dim light in the evenings.
All of those circadian-aligned routines
can really move the needle at this point
as well.
I love it.
So kind of getting back to that idea
of six pillars of hormone harmony.
And because we are here at The Fasting
Method, fasting is my number one pillar.
(06:07):
Fasting is incredibly effective
in this stage of life.
We see it help with insulin
resistance, visceral fat, inflammation,
lipids, energy, and mental
clarity.
Women at this stage can tend
to find that longer
fasts or overnight fasts become easier.
(06:29):
They may not have been so easy at other
stages of life in perimenopause,
but because of this hormonal
array, you can
often do those 36 to 48-hour
fasts, two to three consistent
fasts a week pretty easily.
And then extended fasts
(06:50):
tend to be a little bit easier
to do (with the right support) for
deeper autophagy, which is important
at this stage of life as well.
I think why it works so much better,
again, it's that hormonal flatline,
more predictable fasting response.
I have seen in Community group meetings here
(07:10):
at The Fasting Method that many women
at this stage of life, once they build
up The Fasting Method, you know, starting with
the gentle approach with TRE and
24 hours, but going to that overnight
fast, many women report
steadier energy, smoother
appetite, and clearer thinking at
(07:30):
this stage because I think they can more
quickly become fat adapted.
Is that what you're seeing in your practice
with clients as well, Terri?
Absolutely with my clients, and, as you said,
with Community members.
And I think many are surprised because,
again, they're coming off a period of time,
maybe years, where sleep was
(07:52):
inconsistent and they were struggling.
And suddenly, energy level is better,
sleep feels better, cortisol
is not as intense, causing
some of that interruption in the hormonal
balance.
And so definitely I find them often surprised
because they think, "Once I get to those
longer ones, things are just going to get
(08:14):
harder for me," and they actually find
that they feel better.
Yeah. And I think that
noticing your stress and
sleep and really taking that into
consideration (which we're going to be talking
about next), but when stress and sleep
is high, you have to remember
that your body heals
(08:35):
at this speed of safety.
And fasting should feel like support,
not suffering.
So during those times when stress
and sleep are high, even though it may
be easier to fast
longer, it doesn't mean that you always have
to. So falling back on
good time-restricted eating
(08:56):
during those really stressful times, and as
you say, Coach Terri, turning back the fasting
dial can often be really helpful
as well. So noticing your stress
and sleep.
I talked about the circadian rhythm
and kind of making sure you're living in
accordance with circadian rhythm.
So if you are turning
(09:16):
back the fasting dial and integrating
three meals, two meals, one meal, TRE,
try to match your eating
windows with the daylight.
So possibly turning meals
earlier so that they're eaten
in the daylight can really help to
reset that circadian cycle.
(09:37):
And just a quick safety note
for women at this stage of life and you're
thinking about starting fasting and listening
to us. If you're on glucose
or blood pressure lowering meds, it's
important that you work with your clinician
before doing some of these longer, overnight
fasts that we're talking about.
It's a great safety reminder., just
(09:59):
so that everyone's kind of on a similar page
in how you're navigating this.
That's great.
Yeah. [music]
[promotion] Coach Terri here.
Have you been doing everything you know how
to do - fasting and eating
the right foods - and yet you are still
struggling with truly reaching
your weight-loss or health goals?
(10:22):
TFM has just launched a
three-month immersive coaching experience
with me to help you break through
the mindset and behavioral challenges
that have been holding you back from making
the true progress you have been striving
to reach.
Each week, we will meet for a 90-minute
session where I provide a brief
(10:43):
lesson, and then we all have the opportunity
to process how you can utilize
this insight and implement the necessary
changes to continue your progress.
There will also be journaling or reflection
prompts to keep you steadily integrating
your evolving mindset and behavior
strategies throughout.
(11:05):
To secure your space in this coaching
experience, click on the link in the show
notes or look for
Beyond Knowing (11:12):
Living Your Transformation
under the Programs tab on our website.
I look forward to seeing you there.
[music]
So pillar number two is
sleep restoration and
practicals that can really help
because sleep-- well, let me just preface
(11:33):
this is that poor sleep raises
cortisol.
It destabilizes blood sugar and
makes fasting much harder.
And as I mentioned, you know, at the
top of the podcast, as I was explaining
how hormones are shifting, lower
estrogen and progesterone can make
sleep more difficult, but there
(11:54):
are some strategies that can help.
So I am a big
believer of closing the kitchen down
at least three hours before bed.
I think that can really reduce
any acid reflux issues and
those blood sugar dips that
may wake you up.
Really experimenting with
(12:16):
eating earlier and aligning your
eating meal earlier
in the day. So experiment with that.
Build a wind down ritual.
Dim lights, a warm shower
or Epsom salt baths.
Herbal teas like camomile,
valerian, passionflower -
they're all really calming.
(12:38):
Doing some quiet reading with an actual
book rather than a tablet.
Anything that gives blue light
in your eyes can be really disruptive of
melatonin production.
So really turning down any screens.
And then consider magnesium glycinate
in the evening. It's a very popular
(12:59):
supplement here at The Fasting Method.
Making sure, especially on your fasting
days, that you have plenty of hydration and
electrolytes to prevent any night cramps
or weight gain.
And then at this stage of life, if
daytime sleepiness is
present, you know, really be screened for
sleep apnea.
If you are treated for sleep apnea,
(13:21):
weight loss often improves
and vice versa (13:23):
weight loss often
improves sleep apnea.
So I have a couple of little side bars
that I want to talk about.
It's a little bit off the sleep but kind of
connected.
Alcohol. So a lot of
ladies, you know, including myself, enjoy
a glass of wine every now and then,
(13:44):
but I think it's really important to
understand that post menopause
alcohol hits harder now.
The nervous system is more
reactive, and alcohol,
although it may help you fall asleep,
really fragments sleep.
It suppresses REM.
It can raise, actually raise nighttime
(14:05):
cortisol, which can be an
issue for a lot of folks at this stage
of life. It worsens hot flashes.
It contributes to those blood sugar dips
and impairs fat burning.
If you're wearing a continuous glucose
monitor, just notice your morning blood sugar
when you have that nightly glass of wine.
So I really recommend a short
(14:27):
alcohol holiday.
Take two to four weeks.
It can often be a game changer for
sleep and your weight.
And then you can kind of reassess at that
point.
Many women that I have worked
with over the years, they use
coffee to power through the day
and wine to shut it down.
So if you're using wine to shut it down
(14:48):
and you kind of drink coffee till it's time
for a wine, that is really
a habit to take a look at.
Caffeine spikes cortisol.
It can worsen anxiety, palpitations,
hot flashes, and it really can irritate the
gut. I know a lot of you are probably
using black coffee as a fasting aid, which
is fine, but know that the
(15:10):
half life of the caffeine in
coffee really lengthens with
age, so your afternoon coffee
can still be in your system at bedtime.
So in addition to your alcohol
holiday, think about a one-to-two-week
reset where you might do half caff
coffee or herbal swaps
(15:31):
like rooibos or dandelion
teas.
Set a caffeine curfew
and notice how fasting and
early dinners really naturally
reduce the need for those stimulants
and sedatives.
I think that's really brilliant, Amy, because
I think some of us don't
(15:52):
kind of put that in our conscious
awareness, but we know I'm kind
of keeping myself going with this, and then I
kind of knock myself out with this.
And it's obviously socially acceptable
on both ends, you know?
And to me, it reminds me a lot
of the emotional and mindset
things that I try and help people work on.
(16:12):
It's really about addressing
the actual need, that if
you need energy, let's look at
why you need energy.
How are you fueling your body?
How are other things working in your body?
If you need to be sedated to go to
sleep, let's look at what is kind of creating
that versus let's
(16:33):
get this system going that revs you up
and then knocks you out.
Let's try and work on how do you get more
consistent energy at the right times,
like you said, with that circadian alignment.
Yeah, it's really looking at that root cause
rather than slapping a bandaid on the problem.
And it's so important to just test
(16:54):
removing it for a little bit and notice how
you feel. And knowing that when sleep
improves everything else is going to
click.
So my pillar number three is
nervous system and cortisol regulation.
As I mentioned, at this stage of life,
cortisol is often running the show and
(17:14):
the body won't release fat
easily, so we really have to create
safety in the system.
And there's some really simple habits
that will help with our nervous system
regulation, and they're simple and
enjoyable and easy and free.
Going out in the morning light just
(17:34):
for a few minutes first thing
in your day, whether it's to go
take a walk to the mailbox,
or just go outside and maybeyou sip your--
I always like warm water and lemon
with a little salt to start my day.
So now that the weather is nice,
I will sit outside on my deck for
(17:55):
those first few morning and kind of sun gaze.
Taking a few breaths before
bites. So this is where you kind of-- you
know, you're going to be eating on your eating
days anyway, so stack a habit
of taking three to four slow
breaths before meals, this is
really turning your vagus nerve on.
(18:15):
Grounding.
Barefoot on the grass when the weather
is nice.
Doing one of Coach Jamie's
meditations here in the Community.
Doing some journaling.
And then I love the word
warmth for this stage
of life. So really think about how
can you warm things up?
(18:36):
Whether, you know, you put on a pair of fuzzy
socks, take a blanket, maybe
put on a weighted blanket.
These are all signals to our
nervous system that it's safe to rest.
I tell my clients that-- you know,
they're always asking, "What's the best
fasting aid?" But sometimes
the best fasting aid is just
(19:00):
a 4/7/8 breath. You know, inhale for four,
hold for seven, and then that
long exhale of eight counts
really helps to put us into
that parasympathetic nervous system.
So sometimes the best fasting aid
is just that eight second exhale.
I think especially, Amy, because--
(19:21):
and I know sometimes it's hunger driven, but
for a lot of us that desire to
have something while we're fasting
isn't a physiological need for
food, it's a physiological
need for calm.
And so this is an example of going
for the calm, not for the fasting
(19:43):
aid or the food or whatever it is,
but recognize, yes, your mind needs,
your body needs a calming right now.
What are the various mechanisms you can
use to do that? I love that you highlighted
that.
Yeah, and really think about it being a
toolbox. You know, having those tools in
your toolbox to calm you down.
One of my other favorite ways to do that
(20:05):
is just to make a really wonderful
cup of tea.
Actually, I was a little nervous before this
podcast, so I made this
beautiful tea.
It's called A Quiet Mind from Saratoga
Tea Company and it has ashwagandha
and camomile.
It's just a beautiful loose tea.
I have a pretty teapot, and
(20:26):
it really gives me an opportunity to
pause because the tea has to steep,
the water has to boil.
And just that little ritual
in my day really provides a
lot of calm, and is
better for me overall than reaching
for some carbage to try to calm
my nerves.
(20:47):
I love that.
Very cool.
Yeah, so pillar number four is
movement to build muscle
and stability.
I really think that building muscle
is the fountain of youth, especially
for women after menopause.
Sarcopenia, which
is kind of the medical term for
(21:08):
muscle loss as we age,
sarcopenia accelerates, but we
can rebuild, and muscle is
truly our metabolic ally.
I was saying this in one of my Community
meetings where we were talking about
postmenopausal health, that I just don't
think that you can get
(21:28):
around strength training if
your body is able to, even
if it's just using your own body weights
or some resistance bands.
You know, you don't have to use free
weights or go to the gym, but some type
of strength training two or three times a
week, combined with daily walking
and mobility, whether that's
(21:50):
yoga or just some gentle stretching
for our joints and to maintain
balance.
And I think you're really getting yourself
moving to build that muscle and stability.
It equals better insulin sensitivity,
bone density, posture,
but also adds to that mindset
(22:12):
piece that I had mentioned, that
spark and that feeling strong again
in your body.
We talk a lot at The Fasting Method about
fat loss. And fat loss is great,
but muscle preservation
with fat loss is really the long-term
win.
I also find that doing things
(22:32):
with body weight or resistance
bands or whatever, it's kind of surprising
how much that can get the heart
rate moving a little bit, get the respiration
moving. And so it's also-- it's breathwork.
Now, obviously it's not the same breathwork
that you were just describing, but it's got so
many benefits to it.
And I love that you mentioned too, based
(22:54):
on what people can do.
Like I have clients who do chair
yoga or they
use resistance bands because they're waiting
to have surgery on their knees.
So they're using resistance bands
from a seated position.
They're still using muscles,
and again, helping with that insulin
(23:14):
sensitivity, and cortisol,
and all of these things.
So I just want to really encourage people to
look at this pillar number four,
not as something that they scratch out
if they currently have some
type of a mobility challenge
that might make you think, "Yeah,
I can't be a runner." We're not asking you to
(23:36):
be a runner.
So many ways to get movement,
and, as you said, building muscle, using
muscles.
Yeah. And find something that you enjoy,
that brings you pleasure, because that's
what's going to make adding movement into
your day more sustainable.
So pillar number five is
(23:56):
nourishing nutrition.
If you think about food as information,
post-menopausal biology
is like alcohol.
It's less forgiving with sugar
and refined carbs and seed
oils.
What you were able to eat and
live well with when you were 35,
(24:18):
probably you're going to have to change some
things.
I really like to tell my clients
to keep it simple.
Protein-forward meals, add
lots of colorful, anti-inflammatory
vegetables, fibrous vegetables,
you know, if your gut can tolerate them.
Healthy fats like ghee
(24:39):
and avocado and
olive oil.
If you eat meat, tallow
and duck fat. You know, those can be really
satiating fats.
Butter.
They're wonderful again for satiation
and hormone production.
Our hormones need cholesterol, it's the
building blocks, so do not shy
(25:00):
away from healthy fats.
And then keep carbs really
strategic.
Leafy greens, fibrous vegetables,
and avocado are your friends.
And depending on your
carb tolerance, you can experiment
with adding other types of complex
carbohydrates like root vegetables
(25:21):
or low-glycemic fruits.
But, you know, really keeping simple,
whole foods as kind of the mainstay
of your meals.
And then fiber for estrogen clearance.
And I know it's kind of funny that I'm
mentioning estrogen because, well,
at this point of life, estrogen is low.
But even after menopause, you're
(25:42):
still making estrogen from
your adrenals and peripheral tissues
like fat tissue.
You want to metabolize
estrogen and clear it well so it doesn't
recirculate. So you really
need to aim for a good bit of fiber.
I'm going to say, you know, 25 to
(26:03):
35g a day of fiber, but you don't
want to eat that all at once.
It's something that you want to work your way
up to, increase it gradually.
Include flax seed.
Flax seed is great for estrogen
metabolism.
Chia seed, which is a fasting aid
here at The Fasting Method, is a great source
of fiber.
Cruciferous vegetables, leafy
(26:25):
greens, avocado.
And consider a gentle psyllium
if you need that.
When you're adding all of that fiber, stay
on top of hydration and electrolytes.
Fiber without water can
constipate you, but low carb and low
fiber can too.
So really be mindful of the hydration
(26:46):
as well.
I love the way you address the nutrition,
because I think oftentimes people think
that they're going to have to do something
that's really rigid.
And the way you talk about it is just so
nurturing and, like you described
it as, nourishing.
Finding the foods that really nourish your
body, nourish you
mentally, physically, but also help
(27:08):
with these things, like that don't cause
inflammation and help with that
hormonal balancing.
Yeah. And you know, I'm not here to
really talk about any specific dietary
approach. You know, we support lots of dietary
approaches here at The Fasting Method.
But, you know, if you've been eating
like a carnivore diet for a long time
(27:30):
and you're just not feeling well-- carnivore
is great. It's a great elimination
diet, and it works well
for many people until it doesn't work anymore,
and you may have to switch things up.
And so experimenting with your diet,
really being in touch with how food
makes you feel emotionally and physically,
(27:52):
is such an important part of this process.
Absolutely.
And pillar number six...
[laughs]
This has to be your favorite one.
It is! [laughs]
So, you know, mindset and
identity work.
I hear this a lot - "I don't
recognize myself anymore," and, "Nothing works
(28:12):
anymore," "I just feel invisible."
This isn't about white-knuckling
and willpower.
It's about identity and
belonging to yourself again.
And what we explore in
coaching and our coaching programs
is really reclaiming your WHY.
(28:33):
You know, why is it that you
want to increase that spark
and that vitality?
Do you want energy to travel, play with your
grandkids?
There's a wonderful Community member
that loves to hike, and she wants
to hike pain free.
She's well into post-menopause
and really an inspiration to me.
(28:55):
Do you want to be able to move
more? Do you want to feel confident
at work or is it to protect brain health?
Or maybe it's a combination of
many of those, but really knowing
that you, at this point in life,
can absolutely reclaim your
WHY.
And I love that your focus is on what's
(29:15):
important to you.
You know, this is a values driven
thing to be geared toward.
It's not just, "I want to follow someone's set
of rules." I want to follow what's
important to me.
I'm going to do things that are going to
require me to change things in my
habits and things.
It has to be because you value
(29:37):
what it provides in your life, or
what it removes for you from
your life. So I love that you've really
focused on that values part of that.
I think it's also an opportunity
in life where you can really rewrite the
story.
I hear a lot of women feel
like they're broken, that
(29:57):
they don't have a lot more to give
because they just-- their cup is so empty,
they don't feel well, and,
you know, although that you're probably not
going to feel or get back to
who you were at 35, but it's
about becoming the healthiest version
of who you are now and
replacing that idea of, "I'm
(30:19):
broken," and rewriting that story
to something like, "I'm in a new chapter
and I can learn what works
for me now." It's an important
shift that I think you need to make in
your mindset.
Absolutely.
And then I think it can be overwhelming.
We've kind of gone through the six pillars
(30:40):
and it can feel like, oh gosh, I don't
know if I can really tackle all of this
right now with just feeling so
crummy and having such low energy.
I want you to focus on this idea of
a micro wins mindset.
You just focus on one or two
things that you've taken away that you feel
like you can put into play from
(31:02):
this podcast.
You know, maybe it's the earlier dinner,
or one set of
bodyweight squats, or
your lights out on time and reading
a book instead of watching TV at night.
And then, as those habits stack,
you'll start really seeing some
progress and build momentum.
(31:25):
And that stackable proof that
you can do it, you can really begin
to trust yourself that you can make it happen
for yourself.
The other thing that I really encourage
clients to do, too, is to do
a little work around your future-self
practice.
You know, what would you look
like, what would life look like six months
(31:46):
from now if you
choose to do some of
these little micro habits?
What could be different for you?
And it needs to be more than just, you know,
lose weight.
I encourage you to identify some new metrics
beyond the scale.
You know, maybe you use an Oura ring and
you are going to start tracking your sleep
(32:08):
score, or you might track,
you know, how many reps of an exercise
that you can do, or your energy by
the afternoon, or your joint comfort,
or maybe your mood steadiness, or brain
clarity.
So, you know, I really encourage you to
think of this journey beyond the number
on the scale and look for,
(32:29):
as we say at The Fasting Method,
your non-scale victories or your
NSVs.
I think that's so important because,
unfortunately, we have all
often been trained to kind of really focus on
that number as being the important factor,
and there's so much more to this journey.
I always try to reiterate to people
(32:50):
in this healing journey, in this
weight-loss journey, getting to
the number does nothing
for keeping you at the number.
But everything you've been talking about in
this whole episode is
what gets you there and keeps
you there, and that you feel
good while you're there.
(33:11):
It's not just, "I'm going to do whatever it
takes to get to this magical, mythical
number," but, "I want to feel good."
And I think you have such a nice approach to
this, Amy, and that it really is all about
quality of life, not just
that number, not just reaching goal, but
enhancing the quality of your life.
So thinking of that future self,
(33:32):
instead of thinking the old way.
I think people used to think, "As I age,
how will life get harder and worse?
What abilities will I lose?
What will I start to miss out on?" The
way you just framed it is, "What's going to
keep feeling better?
What am I going to open myself up to?
What things will I get to enjoy?"
And I think that's such a winning mindset
(33:55):
to be in in this journey.
Yeah. And know that you haven't missed your
chance.
And when you align these pillars
- the fasting, the sleep, the self-care,
the movement, the nourishment,
the mindset - with this
new season of life, the body
really is resilient and it remembers
how to heal, and life starts
(34:17):
to feel like yours again.
Very good.
Well, Amy, I think you have
gotten through all six of the pillars, so that
was great. And I think they all fit together
so well. And you've really given a nice
roadmap for people to be exploring
in this phase of their journey.
So I will look forward to seeing you again,
(34:38):
and we'll come back in a month
or so with another hormonal-based
topic that we get to talk about.
Or maybe there's something else that we'll
talk about, but I look forward to getting to
talk with you again soon.
Thanks, Coach Terri.
Absolutely.
All right, everyone.
Well, we'll be back again with another episode
next week. So everyone, take good care
(34:59):
and we will see you soon.
Bye bye.
So we're going to be talking about how
to support your body with
the right tools (00:05):
fasting,
sleep, stress care,
movement, nourishment, and mindset.
And these things can really shift
us from a place
of chaos to balance
and hormone harmony.
The really encouraging news is that when we
support our body with the right tools,
(00:27):
this shift can happen quickly.
[music]
Welcome to The Fasting Method podcast.
This is Coach Terri Lance and I am joined
today by Coach Amy Medley.
Amy, how are you doing today?
Hey, Terri, I'm doing great.
It's great to be here.
(00:47):
It's great to have you back.
And I knew when we last spoke we would get
to come back together again
and talk about another step in
this process.
So today we're going to talk about how
to create hormonal harmony for
menopause and beyond.
So buckle in folks, this is going to be
a great one.
(01:08):
So, Amy, where would you like to start
with this? I lean to you as our
in-house expert on this.
And so I'm just curious, what do you think
we need to know first as we get started in
this?
So as a coach here at The
Fasting Method, I work with so
many women in the stages
(01:28):
of menopause and beyond, and
I really hear the same pain points over
and over (01:33):
the stubborn belly fat,
sleepless nights, brain
fog, joint pain and
stiffness, anxiety, sugar
cravings, low libido.
And also this kind of deep feeling
of losing their spark, or
one woman described it as feeling
(01:54):
invisible in her own life.
So it's not just the physical aspects
of menopause, but also the mindset
as well. So we're going to be talking about
how to support your
body with the right tools:
fasting, sleep, stress
care, movement, nourishment
(02:15):
and mindset. And these things can
really shift us from
a place of chaos
to balance and hormone harmony.
The really encouraging news is that, when we
support our body with the right tools,
this shift can happen quickly, as I mentioned.
So what I want to talk about
(02:35):
is a simple framework to help
women at this stage of life
feel strong, clear, and energized again.
Wouldn't that be beautiful?
I love it. I love it.
And I'm guessing many of our listeners
can relate to all of those kind of
symptoms and experiences that you described,
(02:56):
and I think everyone is eager
to find some ways to balance
things out and feel better.
So in the kind of
pillars that you describe,
what's the first one that we should be maybe
exploring and figuring out
how it works for us?
Yeah. Well, I think my first pillar is
(03:18):
fasting. But before we get there,
I want to just give everybody kind of a quick
foundation about what is happening
hormonally at menopause and beyond.
So menopause is really
just that point in time where
you stop cycling.
For the average woman, it's
(03:39):
around age 51.
And at that point estrogen
and progesterone has dropped, and then
they really begin to flatline.
Low estrogen really
leads to more insulin resistance,
more inflammation, more
symptoms like hot flashes, night
sweats, vaginal dryness, and
(04:01):
then changes to mood and cognition.
And when you add in and layer
in the low progesterone that
you're experiencing, progesterone really
removes a calming
GABA supportive influence.
So many women notice an increase
in anxiety and restlessness,
(04:22):
and especially sleeplessness.
That low-progesterone state is really
expressed in like your lower sleep
quality. And then testosterone
often declines as well, and that will
affect libido and muscle maintenance.
But here's the big hormone shift.
Cortisol, our stress hormone, really
(04:44):
tends to take center stage at this
point. And so this whole combination
of this new hormonal
array, that can look like
belly fat, tougher weight loss,
mood shifts, joint pain and
poor sleep.
But the hopeful part of this new
(05:04):
hormonal realignment
is that in post-menopause,
hormones are pretty stable.
You're not getting those big monthly
swings, the wild swings of estrogen,
that you had during perimenopause.
So the good news is women often
respond more predictably to
(05:25):
structured strategies like fasting
and circadian-aligned routines.
What do I mean by circadian-aligned routines?
It just means the light that we're exposed
to, our meals, our movements, and our sleep,
that kind of drives our body clock.
So getting morning light earlier,
eating windows can really help, consistent
(05:47):
bedtime, and dim light in the evenings.
All of those circadian-aligned routines
can really move the needle at this point
as well.
I love it.
So kind of getting back to that idea
of six pillars of hormone harmony.
And because we are here at The Fasting
Method, fasting is my number one pillar.
(06:07):
Fasting is incredibly effective
in this stage of life.
We see it help with insulin
resistance, visceral fat, inflammation,
lipids, energy, and mental
clarity.
Women at this stage can tend
to find that longer
fasts or overnight fasts become easier.
(06:29):
They may not have been so easy at other
stages of life in perimenopause,
but because of this hormonal
array, you can
often do those 36 to 48-hour
fasts, two to three consistent
fasts a week pretty easily.
And then extended fasts
(06:50):
tend to be a little bit easier
to do (with the right support) for
deeper autophagy, which is important
at this stage of life as well.
I think why it works so much better,
again, it's that hormonal flatline,
more predictable fasting response.
I have seen in Community group meetings here
(07:10):
at The Fasting Method that many women
at this stage of life, once they build
up The Fasting Method, you know, starting with
the gentle approach with TRE and
24 hours, but going to that overnight
fast, many women report
steadier energy, smoother
appetite, and clearer thinking at
(07:30):
this stage because I think they can more
quickly become fat adapted.
Is that what you're seeing in your practice
with clients as well, Terri?
Absolutely with my clients, and, as you said,
with Community members.
And I think many are surprised because,
again, they're coming off a period of time,
maybe years, where sleep was
(07:52):
inconsistent and they were struggling.
And suddenly, energy level is better,
sleep feels better, cortisol
is not as intense, causing
some of that interruption in the hormonal
balance.
And so definitely I find them often surprised
because they think, "Once I get to those
longer ones, things are just going to get
(08:14):
harder for me," and they actually find
that they feel better.
Yeah. And I think that
noticing your stress and
sleep and really taking that into
consideration (which we're going to be talking
about next), but when stress and sleep
is high, you have to remember
that your body heals
(08:35):
at this speed of safety.
And fasting should feel like support,
not suffering.
So during those times when stress
and sleep are high, even though it may
be easier to fast
longer, it doesn't mean that you always have
to. So falling back on
good time-restricted eating
(08:56):
during those really stressful times, and as
you say, Coach Terri, turning back the fasting
dial can often be really helpful
as well. So noticing your stress
and sleep.
I talked about the circadian rhythm
and kind of making sure you're living in
accordance with circadian rhythm.
So if you are turning
(09:16):
back the fasting dial and integrating
three meals, two meals, one meal, TRE,
try to match your eating
windows with the daylight.
So possibly turning meals
earlier so that they're eaten
in the daylight can really help to
reset that circadian cycle.
(09:37):
And just a quick safety note
for women at this stage of life and you're
thinking about starting fasting and listening
to us. If you're on glucose
or blood pressure lowering meds, it's
important that you work with your clinician
before doing some of these longer, overnight
fasts that we're talking about.
It's a great safety reminder., just
(09:59):
so that everyone's kind of on a similar page
in how you're navigating this.
That's great.
Yeah. [music]
[promotion] Coach Terri here.
Have you been doing everything you know how
to do - fasting and eating
the right foods - and yet you are still
struggling with truly reaching
your weight-loss or health goals?
(10:22):
TFM has just launched a
three-month immersive coaching experience
with me to help you break through
the mindset and behavioral challenges
that have been holding you back from making
the true progress you have been striving
to reach.
Each week, we will meet for a 90-minute
session where I provide a brief
(10:43):
lesson, and then we all have the opportunity
to process how you can utilize
this insight and implement the necessary
changes to continue your progress.
There will also be journaling or reflection
prompts to keep you steadily integrating
your evolving mindset and behavior
strategies throughout.
(11:05):
To secure your space in this coaching
experience, click on the link in the show
notes or look for
Beyond Knowing (11:12):
Living Your Transformation
under the Programs tab on our website.
I look forward to seeing you there.
[music]
So pillar number two is
sleep restoration and
practicals that can really help
because sleep-- well, let me just preface
(11:33):
this is that poor sleep raises
cortisol.
It destabilizes blood sugar and
makes fasting much harder.
And as I mentioned, you know, at the
top of the podcast, as I was explaining
how hormones are shifting, lower
estrogen and progesterone can make
sleep more difficult, but there
(11:54):
are some strategies that can help.
So I am a big
believer of closing the kitchen down
at least three hours before bed.
I think that can really reduce
any acid reflux issues and
those blood sugar dips that
may wake you up.
Really experimenting with
(12:16):
eating earlier and aligning your
eating meal earlier
in the day. So experiment with that.
Build a wind down ritual.
Dim lights, a warm shower
or Epsom salt baths.
Herbal teas like camomile,
valerian, passionflower -
they're all really calming.
(12:38):
Doing some quiet reading with an actual
book rather than a tablet.
Anything that gives blue light
in your eyes can be really disruptive of
melatonin production.
So really turning down any screens.
And then consider magnesium glycinate
in the evening. It's a very popular
(12:59):
supplement here at The Fasting Method.
Making sure, especially on your fasting
days, that you have plenty of hydration and
electrolytes to prevent any night cramps
or weight gain.
And then at this stage of life, if
daytime sleepiness is
present, you know, really be screened for
sleep apnea.
If you are treated for sleep apnea,
(13:21):
weight loss often improves
and vice versa (13:23):
weight loss often
improves sleep apnea.
So I have a couple of little side bars
that I want to talk about.
It's a little bit off the sleep but kind of
connected.
Alcohol. So a lot of
ladies, you know, including myself, enjoy
a glass of wine every now and then,
(13:44):
but I think it's really important to
understand that post menopause
alcohol hits harder now.
The nervous system is more
reactive, and alcohol,
although it may help you fall asleep,
really fragments sleep.
It suppresses REM.
It can raise, actually raise nighttime
(14:05):
cortisol, which can be an
issue for a lot of folks at this stage
of life. It worsens hot flashes.
It contributes to those blood sugar dips
and impairs fat burning.
If you're wearing a continuous glucose
monitor, just notice your morning blood sugar
when you have that nightly glass of wine.
So I really recommend a short
(14:27):
alcohol holiday.
Take two to four weeks.
It can often be a game changer for
sleep and your weight.
And then you can kind of reassess at that
point.
Many women that I have worked
with over the years, they use
coffee to power through the day
and wine to shut it down.
So if you're using wine to shut it down
(14:48):
and you kind of drink coffee till it's time
for a wine, that is really
a habit to take a look at.
Caffeine spikes cortisol.
It can worsen anxiety, palpitations,
hot flashes, and it really can irritate the
gut. I know a lot of you are probably
using black coffee as a fasting aid, which
is fine, but know that the
(15:10):
half life of the caffeine in
coffee really lengthens with
age, so your afternoon coffee
can still be in your system at bedtime.
So in addition to your alcohol
holiday, think about a one-to-two-week
reset where you might do half caff
coffee or herbal swaps
(15:31):
like rooibos or dandelion
teas.
Set a caffeine curfew
and notice how fasting and
early dinners really naturally
reduce the need for those stimulants
and sedatives.
I think that's really brilliant, Amy, because
I think some of us don't
(15:52):
kind of put that in our conscious
awareness, but we know I'm kind
of keeping myself going with this, and then I
kind of knock myself out with this.
And it's obviously socially acceptable
on both ends, you know?
And to me, it reminds me a lot
of the emotional and mindset
things that I try and help people work on.
(16:12):
It's really about addressing
the actual need, that if
you need energy, let's look at
why you need energy.
How are you fueling your body?
How are other things working in your body?
If you need to be sedated to go to
sleep, let's look at what is kind of creating
that versus let's
(16:33):
get this system going that revs you up
and then knocks you out.
Let's try and work on how do you get more
consistent energy at the right times,
like you said, with that circadian alignment.
Yeah, it's really looking at that root cause
rather than slapping a bandaid on the problem.
And it's so important to just test
(16:54):
removing it for a little bit and notice how
you feel. And knowing that when sleep
improves everything else is going to
click.
So my pillar number three is
nervous system and cortisol regulation.
As I mentioned, at this stage of life,
cortisol is often running the show and
(17:14):
the body won't release fat
easily, so we really have to create
safety in the system.
And there's some really simple habits
that will help with our nervous system
regulation, and they're simple and
enjoyable and easy and free.
Going out in the morning light just
(17:34):
for a few minutes first thing
in your day, whether it's to go
take a walk to the mailbox,
or just go outside and maybeyou sip your--
I always like warm water and lemon
with a little salt to start my day.
So now that the weather is nice,
I will sit outside on my deck for
(17:55):
those first few morning and kind of sun gaze.
Taking a few breaths before
bites. So this is where you kind of-- you
know, you're going to be eating on your eating
days anyway, so stack a habit
of taking three to four slow
breaths before meals, this is
really turning your vagus nerve on.
(18:15):
Grounding.
Barefoot on the grass when the weather
is nice.
Doing one of Coach Jamie's
meditations here in the Community.
Doing some journaling.
And then I love the word
warmth for this stage
of life. So really think about how
can you warm things up?
(18:36):
Whether, you know, you put on a pair of fuzzy
socks, take a blanket, maybe
put on a weighted blanket.
These are all signals to our
nervous system that it's safe to rest.
I tell my clients that-- you know,
they're always asking, "What's the best
fasting aid?" But sometimes
the best fasting aid is just
(19:00):
a 4/7/8 breath. You know, inhale for four,
hold for seven, and then that
long exhale of eight counts
really helps to put us into
that parasympathetic nervous system.
So sometimes the best fasting aid
is just that eight second exhale.
I think especially, Amy, because--
(19:21):
and I know sometimes it's hunger driven, but
for a lot of us that desire to
have something while we're fasting
isn't a physiological need for
food, it's a physiological
need for calm.
And so this is an example of going
for the calm, not for the fasting
(19:43):
aid or the food or whatever it is,
but recognize, yes, your mind needs,
your body needs a calming right now.
What are the various mechanisms you can
use to do that? I love that you highlighted
that.
Yeah, and really think about it being a
toolbox. You know, having those tools in
your toolbox to calm you down.
One of my other favorite ways to do that
(20:05):
is just to make a really wonderful
cup of tea.
Actually, I was a little nervous before this
podcast, so I made this
beautiful tea.
It's called A Quiet Mind from Saratoga
Tea Company and it has ashwagandha
and camomile.
It's just a beautiful loose tea.
I have a pretty teapot, and
(20:26):
it really gives me an opportunity to
pause because the tea has to steep,
the water has to boil.
And just that little ritual
in my day really provides a
lot of calm, and is
better for me overall than reaching
for some carbage to try to calm
my nerves.
(20:47):
I love that.
Very cool.
Yeah, so pillar number four is
movement to build muscle
and stability.
I really think that building muscle
is the fountain of youth, especially
for women after menopause.
Sarcopenia, which
is kind of the medical term for
(21:08):
muscle loss as we age,
sarcopenia accelerates, but we
can rebuild, and muscle is
truly our metabolic ally.
I was saying this in one of my Community
meetings where we were talking about
postmenopausal health, that I just don't
think that you can get
(21:28):
around strength training if
your body is able to, even
if it's just using your own body weights
or some resistance bands.
You know, you don't have to use free
weights or go to the gym, but some type
of strength training two or three times a
week, combined with daily walking
and mobility, whether that's
(21:50):
yoga or just some gentle stretching
for our joints and to maintain
balance.
And I think you're really getting yourself
moving to build that muscle and stability.
It equals better insulin sensitivity,
bone density, posture,
but also adds to that mindset
(22:12):
piece that I had mentioned, that
spark and that feeling strong again
in your body.
We talk a lot at The Fasting Method about
fat loss. And fat loss is great,
but muscle preservation
with fat loss is really the long-term
win.
I also find that doing things
(22:32):
with body weight or resistance
bands or whatever, it's kind of surprising
how much that can get the heart
rate moving a little bit, get the respiration
moving. And so it's also-- it's breathwork.
Now, obviously it's not the same breathwork
that you were just describing, but it's got so
many benefits to it.
And I love that you mentioned too, based
(22:54):
on what people can do.
Like I have clients who do chair
yoga or they
use resistance bands because they're waiting
to have surgery on their knees.
So they're using resistance bands
from a seated position.
They're still using muscles,
and again, helping with that insulin
(23:14):
sensitivity, and cortisol,
and all of these things.
So I just want to really encourage people to
look at this pillar number four,
not as something that they scratch out
if they currently have some
type of a mobility challenge
that might make you think, "Yeah,
I can't be a runner." We're not asking you to
(23:36):
be a runner.
So many ways to get movement,
and, as you said, building muscle, using
muscles.
Yeah. And find something that you enjoy,
that brings you pleasure, because that's
what's going to make adding movement into
your day more sustainable.
So pillar number five is
(23:56):
nourishing nutrition.
If you think about food as information,
post-menopausal biology
is like alcohol.
It's less forgiving with sugar
and refined carbs and seed
oils.
What you were able to eat and
live well with when you were 35,
(24:18):
probably you're going to have to change some
things.
I really like to tell my clients
to keep it simple.
Protein-forward meals, add
lots of colorful, anti-inflammatory
vegetables, fibrous vegetables,
you know, if your gut can tolerate them.
Healthy fats like ghee
(24:39):
and avocado and
olive oil.
If you eat meat, tallow
and duck fat. You know, those can be really
satiating fats.
Butter.
They're wonderful again for satiation
and hormone production.
Our hormones need cholesterol, it's the
building blocks, so do not shy
(25:00):
away from healthy fats.
And then keep carbs really
strategic.
Leafy greens, fibrous vegetables,
and avocado are your friends.
And depending on your
carb tolerance, you can experiment
with adding other types of complex
carbohydrates like root vegetables
(25:21):
or low-glycemic fruits.
But, you know, really keeping simple,
whole foods as kind of the mainstay
of your meals.
And then fiber for estrogen clearance.
And I know it's kind of funny that I'm
mentioning estrogen because, well,
at this point of life, estrogen is low.
But even after menopause, you're
(25:42):
still making estrogen from
your adrenals and peripheral tissues
like fat tissue.
You want to metabolize
estrogen and clear it well so it doesn't
recirculate. So you really
need to aim for a good bit of fiber.
I'm going to say, you know, 25 to
(26:03):
35g a day of fiber, but you don't
want to eat that all at once.
It's something that you want to work your way
up to, increase it gradually.
Include flax seed.
Flax seed is great for estrogen
metabolism.
Chia seed, which is a fasting aid
here at The Fasting Method, is a great source
of fiber.
Cruciferous vegetables, leafy
(26:25):
greens, avocado.
And consider a gentle psyllium
if you need that.
When you're adding all of that fiber, stay
on top of hydration and electrolytes.
Fiber without water can
constipate you, but low carb and low
fiber can too.
So really be mindful of the hydration
(26:46):
as well.
I love the way you address the nutrition,
because I think oftentimes people think
that they're going to have to do something
that's really rigid.
And the way you talk about it is just so
nurturing and, like you described
it as, nourishing.
Finding the foods that really nourish your
body, nourish you
mentally, physically, but also help
(27:08):
with these things, like that don't cause
inflammation and help with that
hormonal balancing.
Yeah. And you know, I'm not here to
really talk about any specific dietary
approach. You know, we support lots of dietary
approaches here at The Fasting Method.
But, you know, if you've been eating
like a carnivore diet for a long time
(27:30):
and you're just not feeling well-- carnivore
is great. It's a great elimination
diet, and it works well
for many people until it doesn't work anymore,
and you may have to switch things up.
And so experimenting with your diet,
really being in touch with how food
makes you feel emotionally and physically,
(27:52):
is such an important part of this process.
Absolutely.
And pillar number six...
[laughs]
This has to be your favorite one.
It is! [laughs]
So, you know, mindset and
identity work.
I hear this a lot - "I don't
recognize myself anymore," and, "Nothing works
(28:12):
anymore," "I just feel invisible."
This isn't about white-knuckling
and willpower.
It's about identity and
belonging to yourself again.
And what we explore in
coaching and our coaching programs
is really reclaiming your WHY.
(28:33):
You know, why is it that you
want to increase that spark
and that vitality?
Do you want energy to travel, play with your
grandkids?
There's a wonderful Community member
that loves to hike, and she wants
to hike pain free.
She's well into post-menopause
and really an inspiration to me.
(28:55):
Do you want to be able to move
more? Do you want to feel confident
at work or is it to protect brain health?
Or maybe it's a combination of
many of those, but really knowing
that you, at this point in life,
can absolutely reclaim your
WHY.
And I love that your focus is on what's
(29:15):
important to you.
You know, this is a values driven
thing to be geared toward.
It's not just, "I want to follow someone's set
of rules." I want to follow what's
important to me.
I'm going to do things that are going to
require me to change things in my
habits and things.
It has to be because you value
(29:37):
what it provides in your life, or
what it removes for you from
your life. So I love that you've really
focused on that values part of that.
I think it's also an opportunity
in life where you can really rewrite the
story.
I hear a lot of women feel
like they're broken, that
(29:57):
they don't have a lot more to give
because they just-- their cup is so empty,
they don't feel well, and,
you know, although that you're probably not
going to feel or get back to
who you were at 35, but it's
about becoming the healthiest version
of who you are now and
replacing that idea of, "I'm
(30:19):
broken," and rewriting that story
to something like, "I'm in a new chapter
and I can learn what works
for me now." It's an important
shift that I think you need to make in
your mindset.
Absolutely.
And then I think it can be overwhelming.
We've kind of gone through the six pillars
(30:40):
and it can feel like, oh gosh, I don't
know if I can really tackle all of this
right now with just feeling so
crummy and having such low energy.
I want you to focus on this idea of
a micro wins mindset.
You just focus on one or two
things that you've taken away that you feel
like you can put into play from
(31:02):
this podcast.
You know, maybe it's the earlier dinner,
or one set of
bodyweight squats, or
your lights out on time and reading
a book instead of watching TV at night.
And then, as those habits stack,
you'll start really seeing some
progress and build momentum.
(31:25):
And that stackable proof that
you can do it, you can really begin
to trust yourself that you can make it happen
for yourself.
The other thing that I really encourage
clients to do, too, is to do
a little work around your future-self
practice.
You know, what would you look
like, what would life look like six months
(31:46):
from now if you
choose to do some of
these little micro habits?
What could be different for you?
And it needs to be more than just, you know,
lose weight.
I encourage you to identify some new metrics
beyond the scale.
You know, maybe you use an Oura ring and
you are going to start tracking your sleep
(32:08):
score, or you might track,
you know, how many reps of an exercise
that you can do, or your energy by
the afternoon, or your joint comfort,
or maybe your mood steadiness, or brain
clarity.
So, you know, I really encourage you to
think of this journey beyond the number
on the scale and look for,
(32:29):
as we say at The Fasting Method,
your non-scale victories or your
NSVs.
I think that's so important because,
unfortunately, we have all
often been trained to kind of really focus on
that number as being the important factor,
and there's so much more to this journey.
I always try to reiterate to people
(32:50):
in this healing journey, in this
weight-loss journey, getting to
the number does nothing
for keeping you at the number.
But everything you've been talking about in
this whole episode is
what gets you there and keeps
you there, and that you feel
good while you're there.
(33:11):
It's not just, "I'm going to do whatever it
takes to get to this magical, mythical
number," but, "I want to feel good."
And I think you have such a nice approach to
this, Amy, and that it really is all about
quality of life, not just
that number, not just reaching goal, but
enhancing the quality of your life.
So thinking of that future self,
(33:32):
instead of thinking the old way.
I think people used to think, "As I age,
how will life get harder and worse?
What abilities will I lose?
What will I start to miss out on?" The
way you just framed it is, "What's going to
keep feeling better?
What am I going to open myself up to?
What things will I get to enjoy?"
And I think that's such a winning mindset
(33:55):
to be in in this journey.
Yeah. And know that you haven't missed your
chance.
And when you align these pillars
- the fasting, the sleep, the self-care,
the movement, the nourishment,
the mindset - with this
new season of life, the body
really is resilient and it remembers
how to heal, and life starts
(34:17):
to feel like yours again.
Very good.
Well, Amy, I think you have
gotten through all six of the pillars, so that
was great. And I think they all fit together
so well. And you've really given a nice
roadmap for people to be exploring
in this phase of their journey.
So I will look forward to seeing you again,
(34:38):
and we'll come back in a month
or so with another hormonal-based
topic that we get to talk about.
Or maybe there's something else that we'll
talk about, but I look forward to getting to
talk with you again soon.
Thanks, Coach Terri.
Absolutely.
All right, everyone.
Well, we'll be back again with another episode
next week. So everyone, take good care
(34:59):
and we will see you soon.
Bye bye.
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