September 10, 2024 • 42 mins
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Show Notes:
In this episode, I chat with Rachel Soper Sanders, CEO of Rootine, about how improving your health can enhance productivity and creativity. We dive into the science of cortisol, discuss practical tips for better sleep and stress management, and explore how small changes in routine can have a big impact.
Rachel also shares her personal health journey and offers advice for entrepreneurs looking to optimize their energy and focus. Whether you're dealing with brain fog, sleep troubles, or stress, this episode has practical takeaways that will help you feel more creative and productive!
Connect with Rachel:
https://rootine.co/
https://www.instagram.com/rootine_co/
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to Tried and True with a dash of woo, where
we blend rock-solid tips with alittle bit of magic.
I'm Renee Bowen, your host,life and business coach and
professional photographer atyour service.
We are all about gettingcreative, diving into your
business and playing withmanifestation over here.
So are you ready to getinspired and have some fun?
Let's dive in.
I hope you guys are having aphenomenal week.
(00:26):
It is busy, busy, busy here.
It's fall season, which I love,and it's my birthday month,
which is also always fun.
I'm not one of those people whodoesn't like birthdays.
Yes, I am getting older, butyou know what it's a gift to be
alive.
I am getting older, but youknow what it's a gift to be
alive, even in these crazy times.
(00:47):
So I'm super grateful and supergrateful for you and glad that
I can bring you guys anotherawesome episode of the show.
Today I'm speaking with RachelSoper-Sanders, and she's a
powerhouse.
She's a CEO and the co-founderof Routine.
It's a modern wellness brandoffering science-backed
supplements and at-home labtesting, and I love this
(01:09):
conversation because I've alwaysbeen sort of a holistic girly
and, yes, you know, I'm a bigbeliever in doing what is right
for you when it comes to yourhealth, but I lean more toward
the biohacking and more towardthe holistic side of things, for
sure, and always have.
I was even a massage therapistfor a few years there before I
(01:31):
found my way to photography, wayback when, and I'm a big
believer that we should belistening to our bodies, and so
I love routine.
I think that the science behindit, especially, is super
interesting, so we're going tochat a little bit about that and
her journey and basically howshe sort of came to that right.
She's also a digital creator, apodcast host, an investor, and
(01:56):
she's really, really active onsocial media, especially on
Instagram, so all the links forher are below.
You're going to love thisconversation, though.
She helps us sort of frame somepractical tips for improving
your stress, your weight, sleepand productivity, and she's
really passionate about servingmillennial and Gen X women with
(02:17):
our health concerns, which ispretty awesome.
Her work has been featured inpublications like Forbes and
Entrepreneur, and she holds anMBA from Harvard Business School
, so, yeah, she's pretty cool.
She's also a mom of two and,like I said, a wellness company
founder, so let's just jumpright into this conversation.
I know you guys are going toreally get a lot out of this.
(02:38):
Hey Rachel, thanks for joiningme today.
I'm really excited about thischat.
Speaker 2 (02:41):
Thanks for having me Excited to be here.
Speaker 1 (02:43):
I just want to kind of jump right into this topic.
You are such an expert when itcomes to practical health tips,
so I really want to focus onsome practical health tips to
increase productivity andcreativity, because most of my
audience, as you know, arefemale, mostly female
entrepreneurs who are creativesin some way.
I mean, I believe everybody's acreative at the heart of it,
(03:04):
right.
But I wanna just kind of jumpinto some of the common pitfalls
actually that you see in yourcommunities of female
entrepreneurs, some healthpitfalls that they fall into,
that we fall into, and how wecan avoid them hopefully.
Speaker 2 (03:21):
Yeah, one of the biggest things for productivity
is really looking at youroverall health and specifically
for women, especially in thisdemo.
They're entrepreneurs, they'recreatives, they're probably
perfectionists.
They often have a real issuewith high stress and cortisol
imbalance.
And when you think aboutcortisol, for anyone who doesn't
(03:42):
know what it is, it's yourstress hormone and for the most
part it's good, but it's reallybad to have it elevated all the
time, and elevated cortisolcortisol imbalance really plays
a role in our minds.
It plays a role in howproductive we can be.
It plays a role in that brainfog and that ability to get
stuff done.
(04:02):
If you're dealing with extrastress, trouble sleeping, you're
dealing with brain fog and thatability to get stuff done.
If you're dealing with extrastress, trouble sleeping, you're
dealing with brain fog, you'reprocrastinating in the afternoon
these can all be signs andsymptoms of cortisol imbalance
and so, if you're looking to bemore creative, get stuff done,
really paying attention to yourcortisol is my number one tip,
(04:23):
and there's all sorts of waysthat you can do that.
I'm happy to get into it.
But thinking about your healtha little bit more holistically,
because your mind is soconnected to your body and your
ability to be productive andsolve problems is so connected
to your individual health.
Speaker 1 (04:37):
No, I personally know that one for sure.
I feel like my cortisol wasjust so out of whack for so many
years.
You know I had twins in 2000,.
So they're almost 24, but ittook me forever to like it kind
of threw.
I really feel like that waslike a catalyst for throwing my
(04:59):
body out of whack.
I had one baby and I bouncedright back and then I had these
twins two years later and mybody was just like absolutely
not.
We're not, we're not doinganything that you want us to do
anymore Like cortisol hormones.
Like I was diagnosed withHashimoto's, like all my body
just went haywire, basicallyRight.
And so I know that you dealtwith some stuff after your
(05:22):
postpartum as well.
Talk to us a little bit aboutwhat that was like for you and
kind of.
I think that's what sparkedyour, your health journey, if
I'm not mistaken.
Speaker 2 (05:31):
Yeah, exactly so.
Postpartum is so hard.
Especially I find that there'sso many women with similar
stories to you, and myselfincluded, where you have your
first baby and all's good, likeyou bounce back, you lose the
weight, you get back to work,things are looking good, and
then you have the second, andthen other people have third,
fourth, et cetera.
But after my second I wasstruggling.
(05:54):
I was not feeling my best.
I'm over here building abusiness and really wanting to
get back to work and wanting tobe my most productive self.
I'm not sleeping well,obviously, with a newborn, but
even kind of three, four monthsin when my newborn started
sleeping, I still wasn't.
I was waking up at 2, 3 am inthe morning, having trouble
getting back to sleep, andeveryone knows that feeling
(06:16):
right, where you don't have thebest night's sleep, and then
you're stressed about it, andthen the next day you really
can't get what you want to getdone, done, and then the next
day you really can't get whatyou want to get done, done, and
then it creates this viciouscycle and then, beyond that, I
also, like a lot of moms, wantedto lose my postpartum weight
and I was doing all the things.
I was working out.
I was doing the 8K steps a day,I was eating well and the
(06:36):
weight was coming off a littlebit, but then I plateaued and I
just could not figure out why.
And around the same time Routine, the company that I founded we
were in the process of launchingour own cortisol test, and I
took the test early on andfigured out that my cortisol was
completely imbalanced.
And what's supposed to happenis your cortisol is supposed to
spike in the morning.
It helps you wake up and thenit comes down throughout the day
(06:59):
, being the lowest at night tohelp you fall asleep and allow
that melatonin production.
But what mine was doing is itwas too low in the morning so I
was waking up and I was reallygroggy and I needed a lot of
caffeine and I had troublegetting my day started and I
really didn't want to do muchuntil kind of 9, 10 am type of
thing, and then it was actuallytoo high at night and so I was
(07:20):
having trouble falling asleepeven though I was really tired.
So that tired but wired feelingand some of the dealing with
other symptoms, like a lot ofextra cravings for not so
healthy food I was having thatbrain fog, the really annoying
afternoon slump where it wasreally hard to be productive
during that like small amount oftime that I had to be
productive as a working mom withtwo kids, and so once I really
(07:43):
started focusing on my cortisol,I changed most things about how
I was thinking about health andhow I was thinking about my
workday in general, changed mylifestyle, my nutrition, my
workouts, when and how I wouldwork for the company at night,
and with all of that I wasreally able to transform how I
was feeling from a stressperspective, from a cortisol
(08:03):
perspective, but then alsotransform my body, ended up
losing 52 pounds in 10 months,and so it was a really
transformative experience for meoverall.
Am I perfect when it comes tocortisol right now?
Am I sitting here completelystress-free?
No, of course not.
I have a startup, I'm buildinga business, I have two little
kids and there's stress in mylife, but I have a lot better
tools to handle it and a lotbetter knowledge around what I
(08:28):
should and shouldn't be doing toreally help incorporate them on
a daily basis.
Speaker 1 (08:32):
That's really amazing that you were able to, you know
, get to the bottom of that,figure that out and get it to
work.
I feel like it took me so long,like years, like years and
years and years and earlymenopause and all of that kind
of stuff Like I hit actualmenopause in my early forties so
, like my, my body, I feel like,just was in a very heightened
(08:53):
state of cortisol for way toolong.
So what are the things?
I know that you know yourcompany routine, like that's one
of the things that you guys do.
You do the testing, like youhad mentioned.
So, once you did that testing,what were some of the things
that you incorporated as far as,like, the supplements or things
that you've done and what youguys offer that help and that
(09:15):
you've seen help other women ina similar situation?
Speaker 2 (09:18):
Yeah, so one of the magic things that we offer and I
say magic because they reallyhave helped me across the board
are our functional drink mixes,and they're all combinations of
adaptogens that really workincredibly well together.
They have the synergisticeffect to give you the effect
that you're looking for in areally short period of time.
(09:39):
So most people are feelingbenefits across sleep, stress or
focus, depending on which oneyou're taking within about 20
minutes, and so, from a productperspective, they're all
clinician formulated, built tobe clean ingredients and meant
to work fast in powder sachetsthat you can take on the go.
So they also fit within thatbusy lifestyle that so many of
us are leading and really givethe benefits that people are
(10:01):
wanting and the problems thatthey're dealing with, and so
those have been extremelyhelpful.
I take all of them almost everyday for a different time during
the day, and it's been acomplete game changer there and
really supporting the overalleverything else that I'm doing
on the nutrition side.
A couple of the key changes thatI've made that are I always
recommend others are eating moreprotein.
(10:21):
So trying to hit uh, theresearch recommends about one
gram per your body weight I'vealso heard per your ideal body
weight.
If you're looking to um dropweight and so I'm hitting over a
hundred hopefully like morethan that per day um, starting
with 30 to 40 grams at breakfast.
(10:43):
And that's another thing that Ichanged is I used to
intermittent fast.
That was one of the things thatI was doing postpartum to just
overall improve my health andtry to lose weight.
But what I learned is thatintermittent fasting and just
fasting in general can addexcess stress to your body.
It's a physical stressor, andso if we're someone who was
(11:03):
dealing with cortisol imbalancein the way that I was, it was
suggested to me to try to starteating breakfast again, and that
really made a big difference.
And so for anyone out there whois, especially women who are
fasting that have cortisolissues, consider if that is the
right thing for your body.
(11:23):
It wasn't the right thing formine.
There are still some reasons todo it versus not.
But those are the two kind ofnutrition things.
And then, on top of that, eatingwhole foods, the lean proteins,
the vegetables, the fruits ofthe world and avoiding the
processed foods and the sugar isreally important, because what
happens is when you eat a bunchof processed foods or sugary
(11:46):
foods.
It spikes your blood sugar andthen insulin comes in to try to
lower it.
More insulin increases yourcortisol levels and you enter
into this really vicious cycle.
So the more whole, healthyfoods that you can eat, uh, the
better it's going to be from aphysical stressor perspective on
your body and then from aworkout, because a lot of people
(12:08):
ask this um, yes, highintensity cardio can spike your
cortisol.
Is it okay?
For some people?
Yes, Does it have benefitsacross other, like mental health
, et cetera?
Yes, but I was doing it likethree to four to five days a
week and that was not the bestfor my cortisol levels.
It was also not best for mybody comp changes and the weight
(12:30):
loss that I wanted to hit, andso I moved that to one to two
days a week.
I'm doing much more strengthtraining and then I'm walking a
lot.
So those are the kind of corebuckets.
There's other a bunch oflifestyle changes too.
Whether it's putting my phonedown 30 minutes before bed, I'm
even trying an hour now, whichis a big stretch.
Don't look at your phone for anhour, Not looking at it right
(12:51):
when you wake up.
It often will spike yourcortisol.
Maybe you're seeing the news.
Maybe you're seeing somethingon social you don't want to see.
Those are a couple easy habitsthat you can adopt fairly fast.
Speaker 1 (13:01):
Those are all really great pieces of advice.
I try and do all those too.
There's definitely some majorchanges that I implemented
within the last two or threeyears, I would say, and I feel
like they've made a hugedifference, especially not
looking at my phone, notconsuming, right off the bat.
I have a very and I've spokenabout this a lot on the podcast.
(13:22):
I mean, I've always had a veryhigh level of anxiety.
I'm just an anxiety girly.
I'm a Virgo.
I think it goes along with it,like it's just one of those
things.
My whole life I've dealt with adecent amount of anxiety, and I
know that.
You know, looking at the phone,no matter what it is, it
doesn't have to be anything,even scary, it's just like it it
hits you kind of like in yourface.
(13:45):
It's like a slap in the face,like right as you wake up, and I
really don't want to start myday like that.
So I've noticed a really bigdifference with that.
I do need to get better aboutdoing that at night, though,
because, like, I will put myphone away at night, but then
I'll look at it again before Igo to sleep.
That's my thing.
It's like oh, I'll just checkand make sure my alarms are set
(14:05):
you know, and then I get suckedinto whatever else and so I need
to be a lot more disciplinedwith myself.
I know about that.
I try and do journaling atnight too.
Like, for some reason I preferto journal at night than in the
morning, and I've also talkedabout that here on the podcast.
For some, you know, mindsettips for people is that if you
have a hard time doing that inthe morning, like some people
(14:28):
are more prone to that.
They prefer to journal in themorning.
They like to have like a slowersort of start to their day.
I'm one of those people that Iwant to get up and get at it.
Like I get up, get in theshower or go for a walk or vice
versa, like whatever I havegoing on that day, and then I
just like to kind of dive intomy work.
I don't know, there's justsomething about it that I feel
(14:50):
really productive and energeticin the morning.
So I want to like get most ofmy busy work my podcast,
whatever I've got going on thatday before like one or two
o'clock, and I find that thatworks really well because then I
can do some other stuff afterthat, but not necessarily like
high focus work if that makessense and intuitively, just
(15:11):
knowing that about myself andlike leaning into like what my
body actually feels good to do.
And another thing is walking inthe afternoon, like I'd always
been one of those people whojust walked, you know, and I
love to walk.
I like it's meditative for me.
I wish I could run, but myknees are not having it anymore,
but so I love to walk and Ifeel like, you know, it used to
(15:32):
be one of those things where Iwould just do it in the morning,
but I found in the last likecouple years that I feel better
in general and mentally if I dolike a late afternoon walk, like
right after dinner, is actuallyperfect because it's actually
good for you.
I think as well to walk afteryou eat, because it helps the
glucose and all of those things.
(15:53):
So that actually has beenworking really well for me.
And I think that it's justreally important for people to
kind of experiment, probably,and find out like what feels
good to you as well.
Right, and don't try and fityourself into, uh, you know, the
square peg and the the roundhole sort of thing, cause, like
(16:14):
you said, that intermittentfasting we've been hearing for a
while.
That that's the thing.
That's the thing.
But that didn't work for meeither, like that made me feel
awful.
So it's really important tolisten to that.
But I want to kind of dig inreally fast to the science
behind, because you know, I lovethis whole idea of the aptogens
(16:34):
, like what you were speakingabout with the supplements and
the drinks.
Let's talk a little bit aboutthe science behind those,
because I don't know if a lot ofpeople know what the aptogens
are and kind of what they are,and I know that there's, like
you said, sleep, focus andremind me again, stress, stress,
(16:55):
yes.
So talk to me a little bitabout what is in that, in each
of one of those, and why theytend to work for us.
Speaker 2 (17:05):
Yeah.
So let's start with stress,because that's what we've been
talking about a lot here.
So our stress mix is fouradaptogens, and the ones that
you're most likely going to haveheard of before are ashwagandha
and rhodiola.
We also have ginseng andastragalus in our stress blend
and, specifically, adaptogensare mostly herbals.
There's some, there areadaptogenic mushrooms.
(17:28):
We do not use adaptogenicmushrooms, but they're really.
They have a lot of differentproperties, the ones that we
have in our stress.
So ashwagandha, rhodiola areproven to help your body handle
stress better.
So boosting stress resiliency,helping bring your body back to
balance faster and so supportingall these other lifestyle
(17:48):
nutrition habits that we'redoing.
And our blend specifically, wecreated to make you feel that
calm, that relaxation, and soyou're actually going to feel
something.
Maybe you're a low or no thatrelaxation, and so you're
actually going to feel something.
Maybe you're a low or noalcohol girly.
Maybe you're trying to cut downon your alcohol use, because
we've all heard all the thingsabout how bad it is for our
health and our productivity.
I actually will take this everysingle night instead of
(18:12):
grabbing that glass of wine.
So I put my kids to bed.
I have a four and a half yearold and a one and a half year
old by the time they're in bed.
I'm like my day is over, like Ineed something, and this is
that something.
The sleep is similar.
It's five adaptogens in there.
A couple of the key ones aremagnesium, l-theanine and
phosphatidylserine, and togetherwith all of the ingredients,
(18:35):
they really have this effect ofrelaxing your body and your mind
.
So you're putting a brake pedalto your mind.
You're also relaxing your bodyand you're relaxing your muscles
with that magnesium and justhelping your body fall into
sleep.
So you're going to fall asleepfaster and then you're going to
stay asleep and wake up rested.
So for a lot of women, they'rewaking up at 2, 3 am and not
(18:55):
being able to fall back asleep,and that's both a these products
are really meant to help that.
They are melatonin.
So sleep is melatonin free,which allows it to be a lot
better for daily use, andthere's a lot of research coming
out that maybe melatonin dailyuse isn't the best for us.
It is good for certain healthconditions, certain scenarios,
(19:17):
but for me personally, melatoninmakes me insane.
I have the weirdest dreams.
I wake up feeling super drugged.
Same thing with a lot of thesleep aids where, if you're
taking like a NyQuil or a Z-Quilis what they call it now, you
might fall asleep and I fallasleep fast, but I wake up and
I'm very groggy the next day andit's really hard to get stuff
done.
And when you're a mom andyou're working and you're
(19:38):
building business, it's veryhard to give up a day.
Speaker 1 (19:49):
Chances are, if you're a high school senior
photographer, you have triedyour hand at the senior rep
program or running an ambassadorteam or an influencer team or
whatever you want to call it.
Back in the day, we used tocall it a model team, and while
it is 100% true that this isactually the best way to build a
senior business and get afoothold in your market,
unfortunately I see a lot ofsenior photographers running
their teams in a veryinefficient and not profitable
kind of way, and if you don'thave a really good, solid
(20:11):
program, it's really easy forthis to consume all of your life
.
Take up all your time and soonyou're just exhausted.
A good senior rep program isgoing to keep you booked year
round effortlessly, as well asmake you money.
Some of the students inside ofthe creative team method are
making $45,000 in the month ofJanuary alone just from signing
(20:33):
up their team, which is amazingbecause January and February are
typically pretty slower monthfor senior photographers.
Inside of the creative teammethod, I teach you every single
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so that it attracts Gen Z andsoon to be Gen Alpha clients
year round effortlessly, becauseteens today want something more
and different from a senior repprogram, and if you're not
(20:55):
offering that, you're going tobe looked over.
Let's face it there's a lot ofsenior photographers now and you
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other senior photographers and Idon't want you to either.
Right now you can grab thisprogram for $700 off, but not
for long, so you need to head toreneebowencom slash senior rep
(21:19):
team and grab it while you can.
On that page, you're going tosee a lot of testimonials from a
lot of photographers who haveused this program and are
absolutely killing it, and youcan be too.
The link is also in the shownotes, so head over and I will
see you inside.
Speaker 2 (21:35):
And that brings us to focus.
So focus is our, it's both.
It helps with cognition, mentalclarity and energy.
So a couple of the keyingredients here are CDB,
choline, which really helps withcognitive function, and fun
fact 90% of women are deficientin choline, and so adding more
choline really helps bring theblood flow to the brain, as I
(21:57):
call it, kind of nature'sAdderall.
There is also ginseng, bacopaand a little bit of caffeine, so
it's about 25 milligrams, aboutthe same as a cup of green tea.
So you're getting thatalertness and it's really
helping you get all your stuffdone, whether you're at home on
the weekends trying to likeclean your house or like do all
the tasks that you never haveenough time for, or you're
(22:18):
trying to get through theafternoon slump, or I'm similar
to you.
I love to do a lot of my deepwork in the morning, and I'll
take this in the morning andjust like sit down and like
crank out stuff, which is reallyfun.
Speaker 1 (22:29):
Definitely going to have to be trying some of these
because and also my husband likeI know we've been talking about
like women and our issues andstuff, but my husband is one of
those people.
Sleep is just his.
That is his crux, his wholelife.
You know he definitely has ADHD, so that there there's that
he's neurodiverse and his brainnever really stops.
And a lot of my audience I findlike especially the female
(22:53):
entrepreneurs that I work withhave that issue where you know
the brain just like it mightstop and then it just starts
back up in the middle, like inthe middle of the night or
whatever.
I personally like that's the oneissue thank God that I never
have, even through menopause andthe night sweats and all that
stuff, like I could just fallright back to sleep, like I fall
(23:14):
asleep quickly and I stayasleep.
Sleep is, I call it, mysuperpower.
I feel like that might be theone reason why I'm able to like
still have my sanity is becauseI can actually still sleep.
But I know so many people whostruggle with this and my
husband's one of them.
When I tell you he has triedeverything, I mean like pretty
much everything.
(23:35):
So there've been some nightswhere he's like okay, here's the
list of things that I took, incase you need to call the
emergency room and I'm like uh,if I took even like a, like a
small portion of what you'retaking, I would be in the
hospital because he just he'slike putting down an elephant, I
swear to God, and it's like soscary.
So also I wanted to ask you isthere a difference?
(23:56):
Because I know there there'slike gummies and then there's
supplements and then yours arelike drinks, so what?
Speaker 2 (24:02):
is that.
Speaker 1 (24:03):
Yeah, they're powders , and so is it because they
absorb faster, like what's sortof like the logic behind that,
yeah, the why.
Speaker 2 (24:11):
There's a lot of whys behind the powders.
One, it definitely helps withabsorption.
Two, we are able to put moreactive ingredients in the
powders per dose than you reallycan in a pill or a gummy, and
what we really cared about ishelping our customers get that
effect that they need andsolving that problem, and so we
really wanted to make sure thatwe were putting therapeutic
(24:33):
dosages in a way that also hadthat synergistic effect into a
drink mix and it allows her areally fun routine.
So you get to have this likefun drink.
It's kind of like a experienceversus just taking a pill or a
gummy, which people are gettingreally sick of and they're
really easy to take on the go.
(24:53):
so they're in little packets,which allows for you to put them
in your purse, throw them, takethem to work, travel with them,
and all of us here most likelyyour audience are living this
crazy on the go lifestyle and sohaving something that you can
take, put in a water bottle,shake it up and have versus a
tub or like you're not going totake a container of gummies
(25:14):
everywhere with you, it reallyallows for that flexibility that
a lot of other options don't.
Speaker 1 (25:19):
Yeah, that does make a lot of sense and I know that.
You know like for me,especially like that, the on the
go thing is kind of a bigfactor for sure, because you
know I do travel a ton, but adecent amount, and you know I
want to be able to like easilypack stuff.
I wanted to ask you real quicktoo.
You mentioned a little bitabout testing at home, lab
(25:40):
testing.
Is that specifically aboutcortisol, but what are some of
the other?
Because I know routine offersthat and I don't know if a lot
of people sort of get kind ofwhy you would want to do that.
Like, what are you testing forspecifically?
Are there different ones?
And is it something that yourecommend, like people do often?
(26:02):
Is it just like a one-timething?
Is it once a year?
Like, what do you see mostpeople using that for?
Speaker 2 (26:08):
Yeah, at-home lab testing is a really great way to
understand what your baselineis and where your body is,
regardless of what you'retesting.
So with the cortisol test, thebest way to understand if your
cortisol is imbalanced and theonly way to really know is to
test it, and there's a lot ofdifferent types of cortisol
tests out there.
The one type that I like, whichis what we offer, is one that
looks at your cortisolthroughout the day, and the
(26:29):
reason that's important isbecause, as we talked about
earlier, your cortisol issupposed to follow a rhythm and
if it is off at any point inthat rhythm you're going to have
slightly different symptoms.
You might be imbalanced, but ifyou only test at one point in
the day so a lot of people talkabout getting their blood work
done to test their cortisollevels that is only testing your
(26:49):
cortisol level at one point,and so you're really not seeing
the rest of the picture, and youcould be missing something
pretty critical there.
But in terms of what you getlike, what are the results look
like?
So we've looked at over 144,000data points in literature to
craft what an optimal cortisolcurve range looks like, and so
(27:10):
we take your results, we plot itagainst that optimal curve and
then, based on your results,give you recommendations across
nutrition, supplementation,lifestyle, sleep habits, et
cetera that can really help you,whether it's increase your
cortisol or decrease yourcortisol or change it during
different times.
It's all built in there.
And then we do have addition tosome other lab tests as well.
We look at vitamin and minerallevels and we also have a
(27:33):
genetics specifically fornutrition test and those are
really targeted more aroundwhere your levels are from a
vitamin and mineral perspectiveand if there's things that maybe
you need to be taking or thatyou're you have deficiencies or
you're over optimal in some ofyour categories.
Speaker 1 (27:49):
Okay, yeah, that makes sense.
And so is this stuff that youcan do at home and you send off
Yep, exactly, get it back,exactly.
Yeah, I love that and I'm, youknow, I know that there's a lot
out there, you know.
So you know it can kind of behard sometimes to kind of
decipher all of that and riflethrough everything.
But you guys have been aroundfor a while, like, talk to me a
(28:10):
little bit about routine andwhat brought you to this company
, like why, why did you feellike okay, now, this is where I
kind of want to go, becausewe've worn other hats, you know
what I mean, and so I wanted tojust kind of figure out a little
bit about.
I know that we talked aboutyour postpartum and that sort of
led you to it.
But where do you see routine asfar as, like you know, fitting
(28:34):
in like the next few years, likewhere you guys are going what
you hope for this to look like.
I'm always interested to alsohear the other side of that
entrepreneurial journey too.
Speaker 2 (28:50):
Yeah, happy to share a little bit more.
So in terms of kind of the whybehind a lot of this, I grew up
in a household where holistichealth was really part of my
everyday life.
It was ingrained in me from anearly age and so when I was
struggling with my health in myearly twenties, early in my
career mostly due to excessstress and lack of sleep because
I was working in finance with alot of added stressors and
working more than I should Iwent back to the supplement
aisle and saw very littleinnovation and I saw this
(29:11):
massive gap around morescience-backed, effective
products that were actuallyaccessible in the market.
And we launched Routine, reallywith this idea to build smarter
health solutions for your mostvibrant health, starting with
supplements and lab testing.
And, yeah, so we launchedoriginally with our smart
multivitam, which is custom doseto your individual biology and
(29:32):
what we learned through thatexperience, both personally I
became a mom and then a mom oftwo and went through this
postpartum journey and then alsothrough our customers, both
what their tests were saying,what their feedback was saying,
what they were telling us aroundwhere their needs were, and we
really discovered this likemental wellness crisis for women
in their thirties, forties andfifties, where millennial and
(29:52):
Gen X women are beingunderserved and at the same time
, in the last few years, they'remore stressed, they're more
overwhelmed, they're more burntout and they're sleeping worse
than they've ever slept before.
Women are fatigued at a rate of4x to men and despite the fact
that mood and mind healthsupplements are a massive
business they do $24 billionmarket no one is serving
(30:13):
millennial and genic women, andI'm am.
I'm a millennial mom who issuffering from a lot of these or
was suffering from a lot ofthese issues, and we were
hearing from our customers thesame thing, and so that's really
how the drink mixes came aboutis we wanted to help them even
further level up theirsupplement routines and get
products that were efficient,that were effective, that were
(30:38):
really science backed but werealso accessible from a messaging
, from a price point, from alocation standpoint and then
where we're going to your point.
So we launched these productsthis year, which we're really
excited about, and we'recontinuing to scale them.
So we recently launched onAmazon.
We're scaling that, we'vescaled that quite quickly.
We're now on TikTok shop andworking on that, and then we're
(30:59):
entering into retail as well.
So we're in some independencenow and then having a lot of
great retail conversations toscale more national over the
next few years.
Speaker 1 (31:09):
Sweet yeah, oh, that's so exciting.
That's real.
I love hearing like that sideof it as well.
You know, and yeah, I've beenin the holistic.
I didn't grow I would not gonnasay I grew up with it, because
I am Gen X and I'm from the deepSouth and you know it's not
something that was ingrained inme as a kid, it's not something
that was in my house, right, butdefinitely in my early twenties
(31:32):
.
You know, I moved to LA in myearly twenties and went to
massage therapy school, likewent to a very hippie, dippy
massage therapy school.
That's kind of how I got notintroduced, because I kind of
had been introduced before, butreally ingrained in sort of the
holistic healthcare andwellbeing.
So yeah, ever since then I'vekind of been on that journey.
(31:52):
I was diagnosed withendometriosis when I was, I
think, 16.
And it was in my early twentiesthat I decided I'm going to
figure this out holistically,I'm going to stop doing all of
this other stuff that was notreally making me feel great.
I mean, you know, thankfully mydoctors at the time were at
(32:13):
least preserving my fertility by, you know, going in and doing
some laparoscopy surgeries andthings like that.
But being on the pill and beingon hormones and all that stuff
was not a great fit for me.
So I went the other route anddid my research.
I went to, you know, chinesemedicine and acupuncture and a
lot of different modalities thatreally helped.
(32:34):
And then, you know, I ended upbeing I had three of those
surgeries by the time I was like21.
And I, my doctor at the time,he, he told me he said you know,
we're doing this to preserveyour fertility but you may not,
you know, be able to have kids,like we don't know.
Uh, because my endometriosiswas so bad and then I was
(32:57):
incredibly fertile, like youknow, like who knew I would be.
I would have three kids underthe age of two and twins.
You know it was like one ofthose like whoa Okay.
So I'm really thankful for that.
But I really do think likefocusing on the holistic part of
it was a really, really, reallybig part of that.
And do you find, too, it is ahealth thing and, yes, it's
(33:19):
nutrition, and we've talked alittle bit about the exercising,
the supplementation, the diet,but the mental game as well
right, that connection withhaving a calm nervous system
really kind of working from theinside out.
Is that something you also tryand implement into your daily
(33:40):
routine and something that?
What advice, basically, wouldyou give those millennial and
Gen X female entrepreneurs likeus who are super busy running
businesses, moms who arestruggling to find time for
self-care?
Speaker 2 (33:57):
This is not my best in terms of where I am today,
but I'm going to share what Ihave learned so far and that's
what's been working recently.
So I I don't journal, but I dohave a gratitude practice that I
started, where the first thingI do when I wake up I think of
three things that I'm gratefulfor that day and that has
completely transformed myoverall mindset is now I see
myself on a walk in theafternoon where like, oh, it's
(34:18):
so nice that it's so beautifulout, I'm so lucky that I can
take a walk in the middle of theday, and that's really helpful.
And then some other mindsetthings.
I don't really know if thisfalls into mindset, but setting
boundaries around your owncalendar and your own time and
giving yourself the permissionto do it has made a really big
difference for me.
So one of the things that Ihave shifted and this is more of
(34:39):
a productivity and working ismaybe three mornings out of the
week there's a couple ofmornings I can't do this where I
actually don't look at my emailor my Slack.
I'll look at my phone, but Idon't look at my email or my
Slack until I get like one totwo to three things that I know
that I really need to get donedone that day.
And that helps me with myoverwhelm, it helps me with
(35:00):
feeling burned out, it helps mefrom just getting on that roller
coaster of constantly answeringother people.
Because I am a CEO, I do have ateam, I have other people that
are relying on me for things,that need things.
And the more you have to give,give, give all day that creates
a mental stressor, at least forme.
Give all day that creates likea mental stressor, at least for
(35:24):
me.
And so carving out that timeand saying actually like I'm
going to be a better CEO, thiscompany is going to be better if
I do this, that's been reallyhelpful.
And then the other boundarypiece of that is to your point
about figuring out when you workbest.
A lot of us have been given thegift of working from home.
We're a little bit moreflexible with office work, but
(35:44):
even if you're in an office,this works too.
Figure out when your flow stateis.
A lot of times it follows yourcircadian rhythm, it follows
your cortisol levels, but somepeople your flow state is in the
afternoon.
Some people it's at night.
Some people it's in the morning.
(36:05):
For me, like you, it sounds likeit's in the morning, so I do my
deepest work during that timeand then do my calls, try to do
all the things and then by likethree, 30, my brain just kind of
shuts up and that's when I workout.
So I walk and I work out.
I do about a 30 minute, 30 to40 minute strength training most
days and that just completelyshifts everything.
It clears out my brain, itgives me kind of a mental boost,
(36:27):
it gives me more energy, I sitback down and I'm way more
productive, way more creative.
And I used to feel bad aboutthat.
It's like it's 3.30 in theafternoon.
I should be working right now.
But you know what?
It doesn't serve anyone if Ijust push through, because I
just sit there like maybe I endup scrolling my phone, I'll like
scroll through my email.
It's just like I'm notproductive at all.
So why don't I use that time,go work out, reset myself and
(36:51):
come back?
But it was giving myself thatpermission and allowing myself
to have that mindset that mademe figure it out.
And then I became a better teammember, a better CEO, a better
mom, just because I was able todo all of that.
Speaker 1 (37:04):
That's really great advice and I feel like we just
try and push ourselves so muchand, you know, like I said,
maybe hold ourselves to otherpeople's standards and all of
these things.
You know, we kind of get lostin like the oh, I should be, I
should be, I should be.
And it's really important tojust really tune in and stop,
you know the noise, and listento, like what your body's trying
(37:25):
to tell you, what reallyactually feels good to you.
And that has just been thebiggest, you know, shift for me
is when I'm more intentionalabout noticing those things and
just stopping and going wait,wait, wait.
That that doesn't, that doesn'tfeel right, like is this a yes
or a no?
And really listening and andtrusting and following that
(37:50):
intuitively has been really bigfor me because I am more
productive, I am more creativeand I'm more calm, my nervous
system is relaxed and morethings come to me Like I can
receive.
You know what the universewants from me.
It's really kind of impactfuland it does feel very different
than what we've been taught,especially those of us who are
(38:11):
very type A and do, do, do, do,do and want to do all the things
.
It can be hard, but once yousort of like start doing that,
it kind of really does make abig difference.
Huh, yeah, definitely.
Well, this has been such a greatconversation.
I am really excited to trythese drinks because, like I
said, I feel like especially thestress, especially the stress,
(38:35):
especially this last few monthshave just been a lot.
So I'm always looking for waysto support that for myself and
also for a lot of the people inmy coaching community.
Like I said, a lot of us aredealing with the same sort of
you know issues, so this hasbeen really great.
Thank you so much for beinghere and I'm going to put all
the links below for people tofind you.
But where do people like if youwant to?
(38:56):
They want to connect with you.
What's the best place for them?
Speaker 2 (38:59):
Yeah, this has been such a great conversation.
Thanks for having me.
So, in terms of where you canfind me, my main channel is on
Instagram it's Rachel Soap S-O-PSanders, and then through that
you can figure out how to signup for my newsletter or go to my
website, learn all the thingsand then Routine.
You can find us on socials atroutine underscore co.
At our website at routine,which is spelled R-O-O-T-I-N-E
(39:22):
dot C-O, and then you can alsofind our products on Amazon and
TikTok shop.
Speaker 1 (39:26):
Yeah, awesome, yeah, and I'm going to talk to you a
little bit about TikTok shop too, when we, after we, sign off,
because I have been doing a lotof affiliate work there and so I
didn't know that you guys wereon TikTok shop and I'm really
excited to you know, like I said, try it and also share about it
on TikTok, because I feel likethat whole wellness community
(39:46):
there is just really like on topof it, so that's probably going
to do really well for you guys.
That's really exciting.
Well, thank you so much.
It was awesome chatting andhave a great rest of your day,
thank you.
So that was a really awesomeepisode, right, and I know that
you guys are walking away withsome really great reminders,
probably some things that youmaybe already know you might
(40:09):
want to try and do to optimizeyour health and your wellness,
but maybe has been a little toofar down on your to-do list.
So I hope that thisconversation with Rachel
prompted you to remember howimportant all of those pieces of
the puzzle are and for those ofus especially who struggle with
(40:30):
stress and want to find natural, effective ways to deal with it
that don't feel, you know, likeyou're checking out of life.
Sometimes it's nice to checkout of life, but on the daily,
it's much better to see how wecan integrate that a little bit
(40:50):
better, and I hope that some ofthese tips really, you know
shine to light on those pieces,those parts of your life that
you might have been neglectinglately.
So I'm really excited, though,to hear your feedback about this
episode.
Again, all the links that youneed are below.
If you guys want to check outroutine and go ahead and follow
(41:15):
Rachel over on Instagram, shareabout the episode on Instagram,
make sure you tag us so that wecan reshare that and, yeah, I'm
really excited to hear what youguys think about it.
I'm always looking for ways tomanage my stress more
effectively, and getting bettersleep is always good.
Even for those of us who sleepwell, I feel like there are
(41:38):
still some nights where I youknow, especially when you have
to get up to pee five times likehello, thank you, menopause.
You know, it's always a littlebit nice to be able to fall
right back into that deep sleep,and, as a creative entrepreneur
, you want to make sure you areoptimizing that creativity and
you're able to access it, andthe best way to do that is to
make sure that you areoptimizing your mental
(42:02):
well-being, your physicalwell-being.
I know that it can feel like achore, I know it can feel like
just like one more thing thatyou have to do, but these are
the things that actually giveyou so much more empowerment and
energy to do all the otherthings that you have on that
list.
So don't forget to take care ofyou.
(42:22):
Have a wonderful rest of yourday and your week and I'll see
you guys next time.
Love you, bye.
Welcome to Tried and True with a dash of woo, where
we blend rock-solid tips with alittle bit of magic.
I'm Renee Bowen, your host,life and business coach and
professional photographer atyour service.
We are all about gettingcreative, diving into your
business and playing withmanifestation over here.
So are you ready to getinspired and have some fun?
Let's dive in.
I hope you guys are having aphenomenal week.
(00:26):
It is busy, busy, busy here.
It's fall season, which I love,and it's my birthday month,
which is also always fun.
I'm not one of those people whodoesn't like birthdays.
Yes, I am getting older, butyou know what it's a gift to be
alive.
I am getting older, but youknow what it's a gift to be
alive, even in these crazy times.
(00:47):
So I'm super grateful and supergrateful for you and glad that
I can bring you guys anotherawesome episode of the show.
Today I'm speaking with RachelSoper-Sanders, and she's a
powerhouse.
She's a CEO and the co-founderof Routine.
It's a modern wellness brandoffering science-backed
supplements and at-home labtesting, and I love this
(01:09):
conversation because I've alwaysbeen sort of a holistic girly
and, yes, you know, I'm a bigbeliever in doing what is right
for you when it comes to yourhealth, but I lean more toward
the biohacking and more towardthe holistic side of things, for
sure, and always have.
I was even a massage therapistfor a few years there before I
(01:31):
found my way to photography, wayback when, and I'm a big
believer that we should belistening to our bodies, and so
I love routine.
I think that the science behindit, especially, is super
interesting, so we're going tochat a little bit about that and
her journey and basically howshe sort of came to that right.
She's also a digital creator, apodcast host, an investor, and
(01:56):
she's really, really active onsocial media, especially on
Instagram, so all the links forher are below.
You're going to love thisconversation, though.
She helps us sort of frame somepractical tips for improving
your stress, your weight, sleepand productivity, and she's
really passionate about servingmillennial and Gen X women with
(02:17):
our health concerns, which ispretty awesome.
Her work has been featured inpublications like Forbes and
Entrepreneur, and she holds anMBA from Harvard Business School
, so, yeah, she's pretty cool.
She's also a mom of two and,like I said, a wellness company
founder, so let's just jumpright into this conversation.
I know you guys are going toreally get a lot out of this.
(02:38):
Hey Rachel, thanks for joiningme today.
I'm really excited about thischat.
Speaker 2 (02:41):
Thanks for having me Excited to be here.
Speaker 1 (02:43):
I just want to kind of jump right into this topic.
You are such an expert when itcomes to practical health tips,
so I really want to focus onsome practical health tips to
increase productivity andcreativity, because most of my
audience, as you know, arefemale, mostly female
entrepreneurs who are creativesin some way.
I mean, I believe everybody's acreative at the heart of it,
(03:04):
right.
But I wanna just kind of jumpinto some of the common pitfalls
actually that you see in yourcommunities of female
entrepreneurs, some healthpitfalls that they fall into,
that we fall into, and how wecan avoid them hopefully.
Speaker 2 (03:21):
Yeah, one of the biggest things for productivity
is really looking at youroverall health and specifically
for women, especially in thisdemo.
They're entrepreneurs, they'recreatives, they're probably
perfectionists.
They often have a real issuewith high stress and cortisol
imbalance.
And when you think aboutcortisol, for anyone who doesn't
(03:42):
know what it is, it's yourstress hormone and for the most
part it's good, but it's reallybad to have it elevated all the
time, and elevated cortisolcortisol imbalance really plays
a role in our minds.
It plays a role in howproductive we can be.
It plays a role in that brainfog and that ability to get
stuff done.
(04:02):
If you're dealing with extrastress, trouble sleeping, you're
dealing with brain fog and thatability to get stuff done.
If you're dealing with extrastress, trouble sleeping, you're
dealing with brain fog, you'reprocrastinating in the afternoon
these can all be signs andsymptoms of cortisol imbalance
and so, if you're looking to bemore creative, get stuff done,
really paying attention to yourcortisol is my number one tip,
(04:23):
and there's all sorts of waysthat you can do that.
I'm happy to get into it.
But thinking about your healtha little bit more holistically,
because your mind is soconnected to your body and your
ability to be productive andsolve problems is so connected
to your individual health.
Speaker 1 (04:37):
No, I personally know that one for sure.
I feel like my cortisol wasjust so out of whack for so many
years.
You know I had twins in 2000,.
So they're almost 24, but ittook me forever to like it kind
of threw.
I really feel like that waslike a catalyst for throwing my
(04:59):
body out of whack.
I had one baby and I bouncedright back and then I had these
twins two years later and mybody was just like absolutely
not.
We're not, we're not doinganything that you want us to do
anymore Like cortisol hormones.
Like I was diagnosed withHashimoto's, like all my body
just went haywire, basicallyRight.
And so I know that you dealtwith some stuff after your
(05:22):
postpartum as well.
Talk to us a little bit aboutwhat that was like for you and
kind of.
I think that's what sparkedyour, your health journey, if
I'm not mistaken.
Speaker 2 (05:31):
Yeah, exactly so.
Postpartum is so hard.
Especially I find that there'sso many women with similar
stories to you, and myselfincluded, where you have your
first baby and all's good, likeyou bounce back, you lose the
weight, you get back to work,things are looking good, and
then you have the second, andthen other people have third,
fourth, et cetera.
But after my second I wasstruggling.
(05:54):
I was not feeling my best.
I'm over here building abusiness and really wanting to
get back to work and wanting tobe my most productive self.
I'm not sleeping well,obviously, with a newborn, but
even kind of three, four monthsin when my newborn started
sleeping, I still wasn't.
I was waking up at 2, 3 am inthe morning, having trouble
getting back to sleep, andeveryone knows that feeling
(06:16):
right, where you don't have thebest night's sleep, and then
you're stressed about it, andthen the next day you really
can't get what you want to getdone, done, and then the next
day you really can't get whatyou want to get done, done, and
then it creates this viciouscycle and then, beyond that, I
also, like a lot of moms, wantedto lose my postpartum weight
and I was doing all the things.
I was working out.
I was doing the 8K steps a day,I was eating well and the
(06:36):
weight was coming off a littlebit, but then I plateaued and I
just could not figure out why.
And around the same time Routine, the company that I founded we
were in the process of launchingour own cortisol test, and I
took the test early on andfigured out that my cortisol was
completely imbalanced.
And what's supposed to happenis your cortisol is supposed to
spike in the morning.
It helps you wake up and thenit comes down throughout the day
(06:59):
, being the lowest at night tohelp you fall asleep and allow
that melatonin production.
But what mine was doing is itwas too low in the morning so I
was waking up and I was reallygroggy and I needed a lot of
caffeine and I had troublegetting my day started and I
really didn't want to do muchuntil kind of 9, 10 am type of
thing, and then it was actuallytoo high at night and so I was
(07:20):
having trouble falling asleepeven though I was really tired.
So that tired but wired feelingand some of the dealing with
other symptoms, like a lot ofextra cravings for not so
healthy food I was having thatbrain fog, the really annoying
afternoon slump where it wasreally hard to be productive
during that like small amount oftime that I had to be
productive as a working mom withtwo kids, and so once I really
(07:43):
started focusing on my cortisol,I changed most things about how
I was thinking about health andhow I was thinking about my
workday in general, changed mylifestyle, my nutrition, my
workouts, when and how I wouldwork for the company at night,
and with all of that I wasreally able to transform how I
was feeling from a stressperspective, from a cortisol
(08:03):
perspective, but then alsotransform my body, ended up
losing 52 pounds in 10 months,and so it was a really
transformative experience for meoverall.
Am I perfect when it comes tocortisol right now?
Am I sitting here completelystress-free?
No, of course not.
I have a startup, I'm buildinga business, I have two little
kids and there's stress in mylife, but I have a lot better
tools to handle it and a lotbetter knowledge around what I
(08:28):
should and shouldn't be doing toreally help incorporate them on
a daily basis.
Speaker 1 (08:32):
That's really amazing that you were able to, you know
, get to the bottom of that,figure that out and get it to
work.
I feel like it took me so long,like years, like years and
years and years and earlymenopause and all of that kind
of stuff Like I hit actualmenopause in my early forties so
, like my, my body, I feel like,just was in a very heightened
(08:53):
state of cortisol for way toolong.
So what are the things?
I know that you know yourcompany routine, like that's one
of the things that you guys do.
You do the testing, like youhad mentioned.
So, once you did that testing,what were some of the things
that you incorporated as far as,like, the supplements or things
that you've done and what youguys offer that help and that
(09:15):
you've seen help other women ina similar situation?
Speaker 2 (09:18):
Yeah, so one of the magic things that we offer and I
say magic because they reallyhave helped me across the board
are our functional drink mixes,and they're all combinations of
adaptogens that really workincredibly well together.
They have the synergisticeffect to give you the effect
that you're looking for in areally short period of time.
(09:39):
So most people are feelingbenefits across sleep, stress or
focus, depending on which oneyou're taking within about 20
minutes, and so, from a productperspective, they're all
clinician formulated, built tobe clean ingredients and meant
to work fast in powder sachetsthat you can take on the go.
So they also fit within thatbusy lifestyle that so many of
us are leading and really givethe benefits that people are
(10:01):
wanting and the problems thatthey're dealing with, and so
those have been extremelyhelpful.
I take all of them almost everyday for a different time during
the day, and it's been acomplete game changer there and
really supporting the overalleverything else that I'm doing
on the nutrition side.
A couple of the key changes thatI've made that are I always
recommend others are eating moreprotein.
(10:21):
So trying to hit uh, theresearch recommends about one
gram per your body weight I'vealso heard per your ideal body
weight.
If you're looking to um dropweight and so I'm hitting over a
hundred hopefully like morethan that per day um, starting
with 30 to 40 grams at breakfast.
(10:43):
And that's another thing that Ichanged is I used to
intermittent fast.
That was one of the things thatI was doing postpartum to just
overall improve my health andtry to lose weight.
But what I learned is thatintermittent fasting and just
fasting in general can addexcess stress to your body.
It's a physical stressor, andso if we're someone who was
(11:03):
dealing with cortisol imbalancein the way that I was, it was
suggested to me to try to starteating breakfast again, and that
really made a big difference.
And so for anyone out there whois, especially women who are
fasting that have cortisolissues, consider if that is the
right thing for your body.
(11:23):
It wasn't the right thing formine.
There are still some reasons todo it versus not.
But those are the two kind ofnutrition things.
And then, on top of that, eatingwhole foods, the lean proteins,
the vegetables, the fruits ofthe world and avoiding the
processed foods and the sugar isreally important, because what
happens is when you eat a bunchof processed foods or sugary
(11:46):
foods.
It spikes your blood sugar andthen insulin comes in to try to
lower it.
More insulin increases yourcortisol levels and you enter
into this really vicious cycle.
So the more whole, healthyfoods that you can eat, uh, the
better it's going to be from aphysical stressor perspective on
your body and then from aworkout, because a lot of people
(12:08):
ask this um, yes, highintensity cardio can spike your
cortisol.
Is it okay?
For some people?
Yes, Does it have benefitsacross other, like mental health
, et cetera?
Yes, but I was doing it likethree to four to five days a
week and that was not the bestfor my cortisol levels.
It was also not best for mybody comp changes and the weight
(12:30):
loss that I wanted to hit, andso I moved that to one to two
days a week.
I'm doing much more strengthtraining and then I'm walking a
lot.
So those are the kind of corebuckets.
There's other a bunch oflifestyle changes too.
Whether it's putting my phonedown 30 minutes before bed, I'm
even trying an hour now, whichis a big stretch.
Don't look at your phone for anhour, Not looking at it right
(12:51):
when you wake up.
It often will spike yourcortisol.
Maybe you're seeing the news.
Maybe you're seeing somethingon social you don't want to see.
Those are a couple easy habitsthat you can adopt fairly fast.
Speaker 1 (13:01):
Those are all really great pieces of advice.
I try and do all those too.
There's definitely some majorchanges that I implemented
within the last two or threeyears, I would say, and I feel
like they've made a hugedifference, especially not
looking at my phone, notconsuming, right off the bat.
I have a very and I've spokenabout this a lot on the podcast.
(13:22):
I mean, I've always had a veryhigh level of anxiety.
I'm just an anxiety girly.
I'm a Virgo.
I think it goes along with it,like it's just one of those
things.
My whole life I've dealt with adecent amount of anxiety, and I
know that.
You know, looking at the phone,no matter what it is, it
doesn't have to be anything,even scary, it's just like it it
hits you kind of like in yourface.
(13:45):
It's like a slap in the face,like right as you wake up, and I
really don't want to start myday like that.
So I've noticed a really bigdifference with that.
I do need to get better aboutdoing that at night, though,
because, like, I will put myphone away at night, but then
I'll look at it again before Igo to sleep.
That's my thing.
It's like oh, I'll just checkand make sure my alarms are set
(14:05):
you know, and then I get suckedinto whatever else and so I need
to be a lot more disciplinedwith myself.
I know about that.
I try and do journaling atnight too.
Like, for some reason I preferto journal at night than in the
morning, and I've also talkedabout that here on the podcast.
For some, you know, mindsettips for people is that if you
have a hard time doing that inthe morning, like some people
(14:28):
are more prone to that.
They prefer to journal in themorning.
They like to have like a slowersort of start to their day.
I'm one of those people that Iwant to get up and get at it.
Like I get up, get in theshower or go for a walk or vice
versa, like whatever I havegoing on that day, and then I
just like to kind of dive intomy work.
I don't know, there's justsomething about it that I feel
(14:50):
really productive and energeticin the morning.
So I want to like get most ofmy busy work my podcast,
whatever I've got going on thatday before like one or two
o'clock, and I find that thatworks really well because then I
can do some other stuff afterthat, but not necessarily like
high focus work if that makessense and intuitively, just
(15:11):
knowing that about myself andlike leaning into like what my
body actually feels good to do.
And another thing is walking inthe afternoon, like I'd always
been one of those people whojust walked, you know, and I
love to walk.
I like it's meditative for me.
I wish I could run, but myknees are not having it anymore,
but so I love to walk and Ifeel like, you know, it used to
(15:32):
be one of those things where Iwould just do it in the morning,
but I found in the last likecouple years that I feel better
in general and mentally if I dolike a late afternoon walk, like
right after dinner, is actuallyperfect because it's actually
good for you.
I think as well to walk afteryou eat, because it helps the
glucose and all of those things.
(15:53):
So that actually has beenworking really well for me.
And I think that it's justreally important for people to
kind of experiment, probably,and find out like what feels
good to you as well.
Right, and don't try and fityourself into, uh, you know, the
square peg and the the roundhole sort of thing, cause, like
(16:14):
you said, that intermittentfasting we've been hearing for a
while.
That that's the thing.
That's the thing.
But that didn't work for meeither, like that made me feel
awful.
So it's really important tolisten to that.
But I want to kind of dig inreally fast to the science
behind, because you know, I lovethis whole idea of the aptogens
(16:34):
, like what you were speakingabout with the supplements and
the drinks.
Let's talk a little bit aboutthe science behind those,
because I don't know if a lot ofpeople know what the aptogens
are and kind of what they are,and I know that there's, like
you said, sleep, focus andremind me again, stress, stress,
(16:55):
yes.
So talk to me a little bitabout what is in that, in each
of one of those, and why theytend to work for us.
Speaker 2 (17:05):
Yeah.
So let's start with stress,because that's what we've been
talking about a lot here.
So our stress mix is fouradaptogens, and the ones that
you're most likely going to haveheard of before are ashwagandha
and rhodiola.
We also have ginseng andastragalus in our stress blend
and, specifically, adaptogensare mostly herbals.
There's some, there areadaptogenic mushrooms.
(17:28):
We do not use adaptogenicmushrooms, but they're really.
They have a lot of differentproperties, the ones that we
have in our stress.
So ashwagandha, rhodiola areproven to help your body handle
stress better.
So boosting stress resiliency,helping bring your body back to
balance faster and so supportingall these other lifestyle
(17:48):
nutrition habits that we'redoing.
And our blend specifically, wecreated to make you feel that
calm, that relaxation, and soyou're actually going to feel
something.
Maybe you're a low or no thatrelaxation, and so you're
actually going to feel something.
Maybe you're a low or noalcohol girly.
Maybe you're trying to cut downon your alcohol use, because
we've all heard all the thingsabout how bad it is for our
health and our productivity.
I actually will take this everysingle night instead of
(18:12):
grabbing that glass of wine.
So I put my kids to bed.
I have a four and a half yearold and a one and a half year
old by the time they're in bed.
I'm like my day is over, like Ineed something, and this is
that something.
The sleep is similar.
It's five adaptogens in there.
A couple of the key ones aremagnesium, l-theanine and
phosphatidylserine, and togetherwith all of the ingredients,
(18:35):
they really have this effect ofrelaxing your body and your mind
.
So you're putting a brake pedalto your mind.
You're also relaxing your bodyand you're relaxing your muscles
with that magnesium and justhelping your body fall into
sleep.
So you're going to fall asleepfaster and then you're going to
stay asleep and wake up rested.
So for a lot of women, they'rewaking up at 2, 3 am and not
(18:55):
being able to fall back asleep,and that's both a these products
are really meant to help that.
They are melatonin.
So sleep is melatonin free,which allows it to be a lot
better for daily use, andthere's a lot of research coming
out that maybe melatonin dailyuse isn't the best for us.
It is good for certain healthconditions, certain scenarios,
(19:17):
but for me personally, melatoninmakes me insane.
I have the weirdest dreams.
I wake up feeling super drugged.
Same thing with a lot of thesleep aids where, if you're
taking like a NyQuil or a Z-Quilis what they call it now, you
might fall asleep and I fallasleep fast, but I wake up and
I'm very groggy the next day andit's really hard to get stuff
done.
And when you're a mom andyou're working and you're
(19:38):
building business, it's veryhard to give up a day.
Speaker 1 (19:49):
Chances are, if you're a high school senior
photographer, you have triedyour hand at the senior rep
program or running an ambassadorteam or an influencer team or
whatever you want to call it.
Back in the day, we used tocall it a model team, and while
it is 100% true that this isactually the best way to build a
senior business and get afoothold in your market,
unfortunately I see a lot ofsenior photographers running
their teams in a veryinefficient and not profitable
kind of way, and if you don'thave a really good, solid
(20:11):
program, it's really easy forthis to consume all of your life
.
Take up all your time and soonyou're just exhausted.
A good senior rep program isgoing to keep you booked year
round effortlessly, as well asmake you money.
Some of the students inside ofthe creative team method are
making $45,000 in the month ofJanuary alone just from signing
(20:33):
up their team, which is amazingbecause January and February are
typically pretty slower monthfor senior photographers.
Inside of the creative teammethod, I teach you every single
thing you need to know abouthow to build a revamp your team
so that it attracts Gen Z andsoon to be Gen Alpha clients
year round effortlessly, becauseteens today want something more
and different from a senior repprogram, and if you're not
(20:55):
offering that, you're going tobe looked over.
Let's face it there's a lot ofsenior photographers now and you
need to be standing out, andthe creative team method is a
fantastic way to do that,because I don't do things like
other senior photographers and Idon't want you to either.
Right now you can grab thisprogram for $700 off, but not
for long, so you need to head toreneebowencom slash senior rep
(21:19):
team and grab it while you can.
On that page, you're going tosee a lot of testimonials from a
lot of photographers who haveused this program and are
absolutely killing it, and youcan be too.
The link is also in the shownotes, so head over and I will
see you inside.
Speaker 2 (21:35):
And that brings us to focus.
So focus is our, it's both.
It helps with cognition, mentalclarity and energy.
So a couple of the keyingredients here are CDB,
choline, which really helps withcognitive function, and fun
fact 90% of women are deficientin choline, and so adding more
choline really helps bring theblood flow to the brain, as I
(21:57):
call it, kind of nature'sAdderall.
There is also ginseng, bacopaand a little bit of caffeine, so
it's about 25 milligrams, aboutthe same as a cup of green tea.
So you're getting thatalertness and it's really
helping you get all your stuffdone, whether you're at home on
the weekends trying to likeclean your house or like do all
the tasks that you never haveenough time for, or you're
(22:18):
trying to get through theafternoon slump, or I'm similar
to you.
I love to do a lot of my deepwork in the morning, and I'll
take this in the morning andjust like sit down and like
crank out stuff, which is reallyfun.
Speaker 1 (22:29):
Definitely going to have to be trying some of these
because and also my husband likeI know we've been talking about
like women and our issues andstuff, but my husband is one of
those people.
Sleep is just his.
That is his crux, his wholelife.
You know he definitely has ADHD, so that there there's that
he's neurodiverse and his brainnever really stops.
And a lot of my audience I findlike especially the female
(22:53):
entrepreneurs that I work withhave that issue where you know
the brain just like it mightstop and then it just starts
back up in the middle, like inthe middle of the night or
whatever.
I personally like that's the oneissue thank God that I never
have, even through menopause andthe night sweats and all that
stuff, like I could just fallright back to sleep, like I fall
(23:14):
asleep quickly and I stayasleep.
Sleep is, I call it, mysuperpower.
I feel like that might be theone reason why I'm able to like
still have my sanity is becauseI can actually still sleep.
But I know so many people whostruggle with this and my
husband's one of them.
When I tell you he has triedeverything, I mean like pretty
much everything.
(23:35):
So there've been some nightswhere he's like okay, here's the
list of things that I took, incase you need to call the
emergency room and I'm like uh,if I took even like a, like a
small portion of what you'retaking, I would be in the
hospital because he just he'slike putting down an elephant, I
swear to God, and it's like soscary.
So also I wanted to ask you isthere a difference?
(23:56):
Because I know there there'slike gummies and then there's
supplements and then yours arelike drinks, so what?
Speaker 2 (24:02):
is that.
Speaker 1 (24:03):
Yeah, they're powders , and so is it because they
absorb faster, like what's sortof like the logic behind that,
yeah, the why.
Speaker 2 (24:11):
There's a lot of whys behind the powders.
One, it definitely helps withabsorption.
Two, we are able to put moreactive ingredients in the
powders per dose than you reallycan in a pill or a gummy, and
what we really cared about ishelping our customers get that
effect that they need andsolving that problem, and so we
really wanted to make sure thatwe were putting therapeutic
(24:33):
dosages in a way that also hadthat synergistic effect into a
drink mix and it allows her areally fun routine.
So you get to have this likefun drink.
It's kind of like a experienceversus just taking a pill or a
gummy, which people are gettingreally sick of and they're
really easy to take on the go.
(24:53):
so they're in little packets,which allows for you to put them
in your purse, throw them, takethem to work, travel with them,
and all of us here most likelyyour audience are living this
crazy on the go lifestyle and sohaving something that you can
take, put in a water bottle,shake it up and have versus a
tub or like you're not going totake a container of gummies
(25:14):
everywhere with you, it reallyallows for that flexibility that
a lot of other options don't.
Speaker 1 (25:19):
Yeah, that does make a lot of sense and I know that.
You know like for me,especially like that, the on the
go thing is kind of a bigfactor for sure, because you
know I do travel a ton, but adecent amount, and you know I
want to be able to like easilypack stuff.
I wanted to ask you real quicktoo.
You mentioned a little bitabout testing at home, lab
(25:40):
testing.
Is that specifically aboutcortisol, but what are some of
the other?
Because I know routine offersthat and I don't know if a lot
of people sort of get kind ofwhy you would want to do that.
Like, what are you testing forspecifically?
Are there different ones?
And is it something that yourecommend, like people do often?
(26:02):
Is it just like a one-timething?
Is it once a year?
Like, what do you see mostpeople using that for?
Speaker 2 (26:08):
Yeah, at-home lab testing is a really great way to
understand what your baselineis and where your body is,
regardless of what you'retesting.
So with the cortisol test, thebest way to understand if your
cortisol is imbalanced and theonly way to really know is to
test it, and there's a lot ofdifferent types of cortisol
tests out there.
The one type that I like, whichis what we offer, is one that
looks at your cortisolthroughout the day, and the
(26:29):
reason that's important isbecause, as we talked about
earlier, your cortisol issupposed to follow a rhythm and
if it is off at any point inthat rhythm you're going to have
slightly different symptoms.
You might be imbalanced, but ifyou only test at one point in
the day so a lot of people talkabout getting their blood work
done to test their cortisollevels that is only testing your
(26:49):
cortisol level at one point,and so you're really not seeing
the rest of the picture, and youcould be missing something
pretty critical there.
But in terms of what you getlike, what are the results look
like?
So we've looked at over 144,000data points in literature to
craft what an optimal cortisolcurve range looks like, and so
(27:10):
we take your results, we plot itagainst that optimal curve and
then, based on your results,give you recommendations across
nutrition, supplementation,lifestyle, sleep habits, et
cetera that can really help you,whether it's increase your
cortisol or decrease yourcortisol or change it during
different times.
It's all built in there.
And then we do have addition tosome other lab tests as well.
We look at vitamin and minerallevels and we also have a
(27:33):
genetics specifically fornutrition test and those are
really targeted more aroundwhere your levels are from a
vitamin and mineral perspectiveand if there's things that maybe
you need to be taking or thatyou're you have deficiencies or
you're over optimal in some ofyour categories.
Speaker 1 (27:49):
Okay, yeah, that makes sense.
And so is this stuff that youcan do at home and you send off
Yep, exactly, get it back,exactly.
Yeah, I love that and I'm, youknow, I know that there's a lot
out there, you know.
So you know it can kind of behard sometimes to kind of
decipher all of that and riflethrough everything.
But you guys have been aroundfor a while, like, talk to me a
(28:10):
little bit about routine andwhat brought you to this company
, like why, why did you feellike okay, now, this is where I
kind of want to go, becausewe've worn other hats, you know
what I mean, and so I wanted tojust kind of figure out a little
bit about.
I know that we talked aboutyour postpartum and that sort of
led you to it.
But where do you see routine asfar as, like you know, fitting
(28:34):
in like the next few years, likewhere you guys are going what
you hope for this to look like.
I'm always interested to alsohear the other side of that
entrepreneurial journey too.
Speaker 2 (28:50):
Yeah, happy to share a little bit more.
So in terms of kind of the whybehind a lot of this, I grew up
in a household where holistichealth was really part of my
everyday life.
It was ingrained in me from anearly age and so when I was
struggling with my health in myearly twenties, early in my
career mostly due to excessstress and lack of sleep because
I was working in finance with alot of added stressors and
working more than I should Iwent back to the supplement
aisle and saw very littleinnovation and I saw this
(29:11):
massive gap around morescience-backed, effective
products that were actuallyaccessible in the market.
And we launched Routine, reallywith this idea to build smarter
health solutions for your mostvibrant health, starting with
supplements and lab testing.
And, yeah, so we launchedoriginally with our smart
multivitam, which is custom doseto your individual biology and
(29:32):
what we learned through thatexperience, both personally I
became a mom and then a mom oftwo and went through this
postpartum journey and then alsothrough our customers, both
what their tests were saying,what their feedback was saying,
what they were telling us aroundwhere their needs were, and we
really discovered this likemental wellness crisis for women
in their thirties, forties andfifties, where millennial and
(29:52):
Gen X women are beingunderserved and at the same time
, in the last few years, they'remore stressed, they're more
overwhelmed, they're more burntout and they're sleeping worse
than they've ever slept before.
Women are fatigued at a rate of4x to men and despite the fact
that mood and mind healthsupplements are a massive
business they do $24 billionmarket no one is serving
(30:13):
millennial and genic women, andI'm am.
I'm a millennial mom who issuffering from a lot of these or
was suffering from a lot ofthese issues, and we were
hearing from our customers thesame thing, and so that's really
how the drink mixes came aboutis we wanted to help them even
further level up theirsupplement routines and get
products that were efficient,that were effective, that were
(30:38):
really science backed but werealso accessible from a messaging
, from a price point, from alocation standpoint and then
where we're going to your point.
So we launched these productsthis year, which we're really
excited about, and we'recontinuing to scale them.
So we recently launched onAmazon.
We're scaling that, we'vescaled that quite quickly.
We're now on TikTok shop andworking on that, and then we're
(30:59):
entering into retail as well.
So we're in some independencenow and then having a lot of
great retail conversations toscale more national over the
next few years.
Speaker 1 (31:09):
Sweet yeah, oh, that's so exciting.
That's real.
I love hearing like that sideof it as well.
You know, and yeah, I've beenin the holistic.
I didn't grow I would not gonnasay I grew up with it, because
I am Gen X and I'm from the deepSouth and you know it's not
something that was ingrained inme as a kid, it's not something
that was in my house, right, butdefinitely in my early twenties
(31:32):
.
You know, I moved to LA in myearly twenties and went to
massage therapy school, likewent to a very hippie, dippy
massage therapy school.
That's kind of how I got notintroduced, because I kind of
had been introduced before, butreally ingrained in sort of the
holistic healthcare andwellbeing.
So yeah, ever since then I'vekind of been on that journey.
(31:52):
I was diagnosed withendometriosis when I was, I
think, 16.
And it was in my early twentiesthat I decided I'm going to
figure this out holistically,I'm going to stop doing all of
this other stuff that was notreally making me feel great.
I mean, you know, thankfully mydoctors at the time were at
(32:13):
least preserving my fertility by, you know, going in and doing
some laparoscopy surgeries andthings like that.
But being on the pill and beingon hormones and all that stuff
was not a great fit for me.
So I went the other route anddid my research.
I went to, you know, chinesemedicine and acupuncture and a
lot of different modalities thatreally helped.
(32:34):
And then, you know, I ended upbeing I had three of those
surgeries by the time I was like21.
And I, my doctor at the time,he, he told me he said you know,
we're doing this to preserveyour fertility but you may not,
you know, be able to have kids,like we don't know.
Uh, because my endometriosiswas so bad and then I was
(32:57):
incredibly fertile, like youknow, like who knew I would be.
I would have three kids underthe age of two and twins.
You know it was like one ofthose like whoa Okay.
So I'm really thankful for that.
But I really do think likefocusing on the holistic part of
it was a really, really, reallybig part of that.
And do you find, too, it is ahealth thing and, yes, it's
(33:19):
nutrition, and we've talked alittle bit about the exercising,
the supplementation, the diet,but the mental game as well
right, that connection withhaving a calm nervous system
really kind of working from theinside out.
Is that something you also tryand implement into your daily
(33:40):
routine and something that?
What advice, basically, wouldyou give those millennial and
Gen X female entrepreneurs likeus who are super busy running
businesses, moms who arestruggling to find time for
self-care?
Speaker 2 (33:57):
This is not my best in terms of where I am today,
but I'm going to share what Ihave learned so far and that's
what's been working recently.
So I I don't journal, but I dohave a gratitude practice that I
started, where the first thingI do when I wake up I think of
three things that I'm gratefulfor that day and that has
completely transformed myoverall mindset is now I see
myself on a walk in theafternoon where like, oh, it's
(34:18):
so nice that it's so beautifulout, I'm so lucky that I can
take a walk in the middle of theday, and that's really helpful.
And then some other mindsetthings.
I don't really know if thisfalls into mindset, but setting
boundaries around your owncalendar and your own time and
giving yourself the permissionto do it has made a really big
difference for me.
So one of the things that Ihave shifted and this is more of
(34:39):
a productivity and working ismaybe three mornings out of the
week there's a couple ofmornings I can't do this where I
actually don't look at my emailor my Slack.
I'll look at my phone, but Idon't look at my email or my
Slack until I get like one totwo to three things that I know
that I really need to get donedone that day.
And that helps me with myoverwhelm, it helps me with
(35:00):
feeling burned out, it helps mefrom just getting on that roller
coaster of constantly answeringother people.
Because I am a CEO, I do have ateam, I have other people that
are relying on me for things,that need things.
And the more you have to give,give, give all day that creates
a mental stressor, at least forme.
Give all day that creates likea mental stressor, at least for
(35:24):
me.
And so carving out that timeand saying actually like I'm
going to be a better CEO, thiscompany is going to be better if
I do this, that's been reallyhelpful.
And then the other boundarypiece of that is to your point
about figuring out when you workbest.
A lot of us have been given thegift of working from home.
We're a little bit moreflexible with office work, but
(35:44):
even if you're in an office,this works too.
Figure out when your flow stateis.
A lot of times it follows yourcircadian rhythm, it follows
your cortisol levels, but somepeople your flow state is in the
afternoon.
Some people it's at night.
Some people it's in the morning.
(36:05):
For me, like you, it sounds likeit's in the morning, so I do my
deepest work during that timeand then do my calls, try to do
all the things and then by likethree, 30, my brain just kind of
shuts up and that's when I workout.
So I walk and I work out.
I do about a 30 minute, 30 to40 minute strength training most
days and that just completelyshifts everything.
It clears out my brain, itgives me kind of a mental boost,
(36:27):
it gives me more energy, I sitback down and I'm way more
productive, way more creative.
And I used to feel bad aboutthat.
It's like it's 3.30 in theafternoon.
I should be working right now.
But you know what?
It doesn't serve anyone if Ijust push through, because I
just sit there like maybe I endup scrolling my phone, I'll like
scroll through my email.
It's just like I'm notproductive at all.
So why don't I use that time,go work out, reset myself and
(36:51):
come back?
But it was giving myself thatpermission and allowing myself
to have that mindset that mademe figure it out.
And then I became a better teammember, a better CEO, a better
mom, just because I was able todo all of that.
Speaker 1 (37:04):
That's really great advice and I feel like we just
try and push ourselves so muchand, you know, like I said,
maybe hold ourselves to otherpeople's standards and all of
these things.
You know, we kind of get lostin like the oh, I should be, I
should be, I should be.
And it's really important tojust really tune in and stop,
you know the noise, and listento, like what your body's trying
(37:25):
to tell you, what reallyactually feels good to you.
And that has just been thebiggest, you know, shift for me
is when I'm more intentionalabout noticing those things and
just stopping and going wait,wait, wait.
That that doesn't, that doesn'tfeel right, like is this a yes
or a no?
And really listening and andtrusting and following that
(37:50):
intuitively has been really bigfor me because I am more
productive, I am more creativeand I'm more calm, my nervous
system is relaxed and morethings come to me Like I can
receive.
You know what the universewants from me.
It's really kind of impactfuland it does feel very different
than what we've been taught,especially those of us who are
(38:11):
very type A and do, do, do, do,do and want to do all the things
.
It can be hard, but once yousort of like start doing that,
it kind of really does make abig difference.
Huh, yeah, definitely.
Well, this has been such a greatconversation.
I am really excited to trythese drinks because, like I
said, I feel like especially thestress, especially the stress,
(38:35):
especially this last few monthshave just been a lot.
So I'm always looking for waysto support that for myself and
also for a lot of the people inmy coaching community.
Like I said, a lot of us aredealing with the same sort of
you know issues, so this hasbeen really great.
Thank you so much for beinghere and I'm going to put all
the links below for people tofind you.
But where do people like if youwant to?
(38:56):
They want to connect with you.
What's the best place for them?
Speaker 2 (38:59):
Yeah, this has been such a great conversation.
Thanks for having me.
So, in terms of where you canfind me, my main channel is on
Instagram it's Rachel Soap S-O-PSanders, and then through that
you can figure out how to signup for my newsletter or go to my
website, learn all the thingsand then Routine.
You can find us on socials atroutine underscore co.
At our website at routine,which is spelled R-O-O-T-I-N-E
(39:22):
dot C-O, and then you can alsofind our products on Amazon and
TikTok shop.
Speaker 1 (39:26):
Yeah, awesome, yeah, and I'm going to talk to you a
little bit about TikTok shop too, when we, after we, sign off,
because I have been doing a lotof affiliate work there and so I
didn't know that you guys wereon TikTok shop and I'm really
excited to you know, like I said, try it and also share about it
on TikTok, because I feel likethat whole wellness community
(39:46):
there is just really like on topof it, so that's probably going
to do really well for you guys.
That's really exciting.
Well, thank you so much.
It was awesome chatting andhave a great rest of your day,
thank you.
So that was a really awesomeepisode, right, and I know that
you guys are walking away withsome really great reminders,
probably some things that youmaybe already know you might
(40:09):
want to try and do to optimizeyour health and your wellness,
but maybe has been a little toofar down on your to-do list.
So I hope that thisconversation with Rachel
prompted you to remember howimportant all of those pieces of
the puzzle are and for those ofus especially who struggle with
(40:30):
stress and want to find natural, effective ways to deal with it
that don't feel, you know, likeyou're checking out of life.
Sometimes it's nice to checkout of life, but on the daily,
it's much better to see how wecan integrate that a little bit
(40:50):
better, and I hope that some ofthese tips really, you know
shine to light on those pieces,those parts of your life that
you might have been neglectinglately.
So I'm really excited, though,to hear your feedback about this
episode.
Again, all the links that youneed are below.
If you guys want to check outroutine and go ahead and follow
(41:15):
Rachel over on Instagram, shareabout the episode on Instagram,
make sure you tag us so that wecan reshare that and, yeah, I'm
really excited to hear what youguys think about it.
I'm always looking for ways tomanage my stress more
effectively, and getting bettersleep is always good.
Even for those of us who sleepwell, I feel like there are
(41:38):
still some nights where I youknow, especially when you have
to get up to pee five times likehello, thank you, menopause.
You know, it's always a littlebit nice to be able to fall
right back into that deep sleep,and, as a creative entrepreneur
, you want to make sure you areoptimizing that creativity and
you're able to access it, andthe best way to do that is to
make sure that you areoptimizing your mental
(42:02):
well-being, your physicalwell-being.
I know that it can feel like achore, I know it can feel like
just like one more thing thatyou have to do, but these are
the things that actually giveyou so much more empowerment and
energy to do all the otherthings that you have on that
list.
So don't forget to take care ofyou.
(42:22):
Have a wonderful rest of yourday and your week and I'll see
you guys next time.
Love you, bye.
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