May 5, 2022 • 28 mins
Amy's guest today is Brooke Rozzie, an expert in Cycle Syncing and understanding how hormones fluctuate throughout the different seasons of our monthly cycle. If women can understand their cycle and why we feel the way we do during different times of the month, everything makes so much more sense! (It is NOT in our head and we aren't going crazy!) - This is literally our very own superpower that is completely underutilized! Brooke likes to relate a woman's cycle to seasons of the year:
WINTER = Period (end of luteal, start of follicular)
*Hormones are low. Wanting to go internal. Need more rest than usual.
SPRING = Post Period (follicular stage)
*Estrogen on the rise. Energy + Libido increasing. Handling stress well.
SUMMER = Ovulation (end of follicular, start of luteal)
*Estrogen at peak. Libido + Energy is high. More spontaneous! This is the time when you "can" get pregnant and also the time you are most "in the mood".
FALL = Pre-Period (luteal stage)
*Progesterone on the rise. May notice an increase in hunger + sleep. May feel more creative and want to organize.
Brooke breaks all of this down with Amy and they end with Brooke doing '4 Things Gratitude' (sharing 4 things she is currently thankful for!!)
WHERE TO FIND BROOKE:
Instagram: @brookerozzie
Website: www.brookerozzie.com
Podcast: The Power of a Woman
Best places to find more about Amy: RadioAmy.com + @RadioAmy
See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:08):
Okay, a little food for your so life. Oh it's
pretty Bay, it's pretty beautiful than that, A little moth
(00:29):
kicking with four. My four Things guest today is Brooke Rosie,
and I gotta say, Brooke, I am so excited for
this conversation about our cycle, my cycle, your cycle, everyone's
cycle listening will except for my male listeners. But maybe
you are in a relationship some way, somehow with someone
that has a cycle, like everyone around you has cycles.
(00:52):
And I think the more we can understand our bodies
and what's really happening, the better we can show up
not only for ourselves but for others and kind understand
what's really happening with us. So, Brook, I'm gonna hand
you the mic if you want to introduce yourself, talk
about why this is important to you, what your work is,
where you're coming to us from, and then we can
get into what is very fitting the four different seasons
(01:16):
of our cycle here on four Things. Yeah, thank you,
I am so excited to be here. Seasons of cycles
as a woman is something I'm thirty five. I didn't
understand until I was twenty nine and my husband and
I decided that we wanted to start trying for kids,
and it's something that I kept saying. I was like,
why aren't we taught this growing up? For so long,
I have been in the industry for over fourteen years
(01:37):
and fitness in some way, shape or form, and I
started as a personal trainer, and about five years into
my career, I lost my dad to cancer, and it
was kind of a rude awakening to me of this
whole wellness side of the industry. For so long, I
thought health was you know, what diet I was doing,
what workout I was doing, and that's a lot what
(01:58):
a lot of us think, because that's what was talked
about the most. And I really started to dive into
the worldness aspect after I lost him, and really started
to see that there was this whole other part of wellness,
especially as a woman, of how I was feeling in
my skin and how my body was functioning. And I
really wanted to understand that a lot more and more
so as I started to deal with the impacts of
(02:18):
the stress of losing him and then meeting my husband
and wanting to get pregnant, I really started to dive
into my hormonal health a lot more, and I started
seeing that there were so many things that we weren't taught.
It's not talked about very often. I was seeing it
with a lot of my clients that were women that
were struggling in their body. They've done the diet and exercise,
they weren't getting the results that they wanted to, they
(02:39):
were not feeling good at certain times of the month,
they were running out of energy, and just overall not
feeling how they wanted to or they thought they should
be feeling. And then we're going to our physician and
we're asking for things, and you know, we're really only
being taught that, like birth controls really our option, which
is not always a bad thing, but we're not really
taught how good we could feel at the same time.
(03:00):
And so I really started to dive into UM and
I went back to school to learn more about how
our hormones are playing a role. And I started to
dive in with a lot of my clients on our
cycles and how they play a role in our body
and how we feel. And I'm in Metro Detroit area,
so I started to do a lot of that with
my clients around here and just started posting more about
it on social media, and I was saying how many
(03:22):
questions there were about well, how do I know where
I am in my cycle and how should I be feeling?
And so I've just started to talk a lot about
that more with people that I'm working with, and just
in general. Well let's start there, the monthly seasons that
we have as women, those different parts of our cycle
that yeah, I really am with you. We should have
been taught this somewhere. So I'm sitting here with you, Brooke,
(03:44):
as someone that's forty one, and I feel like I'm
getting my introduction into this. I feel like I picked
up a few books here and there, especially same with you.
When I was trying to get pregnant and my husband
and I had fertility issues, I wasn't able to get
pregnant myself. No one could really tell me why. But
that's literally the age in which I learned that certain
(04:04):
things that were happening to my body. I would start
to pay attention, like, oh, I must be ovulating right now.
I was probably late twenties at this point, but I
used to think what my ovulation phase was that I
was having period cramps, but really it was ovulation cramps,
And I'm like, well, that's weird, I'm not really on
my period, and then what's this this other stuff that's
(04:26):
going on with my body? And it was because I
was trying to get pregnant that I started to become
more in tune. So I think some people listening might
have a certain life experience where then they can relate.
But still we were never taught properly what are these
different things that are happening each month? And apparently there's
four cycles that happen every month. Yeah, medically speaking, we
(04:47):
have two big cycles, or two big stages in our cycle.
We have your follicular and you have your luvial stage.
But within that, we really have four phases of our cycle.
And I really I like to relate it to the seasons.
If you live in the Midwest, or in Tennessee area
or in some way where you're getting seasons, you kind
of know how how that feels. But if you think
of if we start with your period being the most
(05:08):
prevalent one that women notice because we're bleeding, and we
know that that stage of our cycle, think of your
period more is like your winter stage, where you're hibernating
a lot more. You're probably resting a little bit more
you don't really feel like being out doing as much.
Think of that as your period, and what's happening in
your period is all your hormones are down at their
(05:29):
lowest point, and that can be why we get into
our period and we maybe don't feel like doing that
high intensity work out or waking up early in the
morning like we normally would, or just kind of feel
like vegging out, or we want the chocolate, or we
just kind of feel like chilling is really what we need.
We want to go internal, and a lot of that
is due to the fact that our hormones are at
their lowest point, so energetically we're going to be a
(05:50):
little bit lower. But a lot of times what happens
is we get to that point as women and we think,
what's wrong with me? Why do I feel this way?
I should be able to push through or we will
put to ourselves through and we just kind of ignore
it because we are just thinking that we have to
keep up with all the different things versus taking that
couple of days to just restore and rest a little bit.
(06:10):
And then when we're coming out of our period, we're
coming into our follicular stage of our cycle or I
related a lot to spring. This is where your estrogen
is really on the rise. And estrogen to you as
a woman, I always say it's like your superpower hormone.
It's like to you as a woman like testosterone is
to a guy. It can be one of your most
energetic hormones that can make you feel really good. You
(06:31):
can feel the most in alignment as you're coming into
the stage. You can be the most focused, more driven,
more task oriented when you're in this stage, and you
overall just start to feel really good. In the stage
of your cycle. Spring feels great, and then we're leading
up from spring into summer, which is our ovulation and
a lot of our hormones, especially our estrogen and our
(06:52):
testosterone does a little peak here too, are at a peak.
This is usually around that time where you know, we
can notice a little bit of cramping, like you said,
because we're noticing the egg being released. That can be
a part of it. But also what can happen around
this time is physically and mood energetically. As a woman,
if we're thinking primarily your body around ovulation is when
(07:13):
you would want to get pregnant. Nobody wants to get
pregnant or be busy around that time, just like you
would like are feeling like you would in your menstrual stage.
So when win our ovulation, your body is smart, you're
gonna feel really good. Your hormones are to your benefit.
At this stage. You're usually going to feel better in
that outfit that you're putting on. You're probably going to
want to be intimate with your partner a little bit
(07:35):
more around this time of the month because you feel
great here. And then we're coming out of summer and
we're kind of peeking into fall, which is your luteal stage,
and in your looteal stage, your hormones, your estrogen and
progesterone actually start to do a little shift with each other.
Estrogen is still there, but progesterone starts to take a
little bit more of the reins and be more of
your power hormone in this stage of the cycle, and
(07:56):
progesterone does a few things. It can be a natural seditive,
so we can actually need a little bit more of
an increase in sleep around the stage of our cycle.
And where I see that transfer women a lot, especially
if you're someone who's sets an alarm and you wake
up at the same time every morning. Sometimes in this
stage of our cycle, we can feel more tired, and
we can feel a little bit more run down because
(08:17):
we're not getting that additional sleep that we need. Progesterone
is also a pro thyroid hormone, so we get a
little boost metabolically, so we can feel hungrier, especially leading
up to our cycle, so we start to feel insatiable
and we start to want to eat a little bit more,
and especially if you're a woman who's following a diet
or any way shape or form, you start to like
(08:37):
wonder what's wrong and why you're feeling so much more
hungry for certain things, and sometimes it's usually chocolate. There's
a reason to that we can get into. And then
we're in that lootal stage where that estrogen is coming
down a little bit, that progesterone is up, and our
neural transmitters are actually doing a little bit of a
shift to so you're saro tonin, which is a feel
good neural transmitter, can actually be a little bit lower,
(09:00):
so we can notice more anxiety, we can respond to
stress differently, and then that's all kind of leading up
to our period where our hormones start to calm down
and we need a little bit more of that rest
So if you notice those big transitions between those, we've
got one side of the cycle where our body is
a little bit more like power mode, I say, and
then one side of our cycle we're a little bit
(09:21):
more of that rest mode. And if you're not aware
of that in your body, we can get into that
rest mode is usually where I see it the most.
We start to get into that, n ask ourselves what's
wrong with me? Why do I feel this way? Why
am I craving these things? I mean, we try to
push through because we try to keep up with how
we were feeling in that power mode stage of our cycle.
It's fascinating to have this broken down and it really
(09:44):
understand the four phases and know that, like, oh, when
I'm in the fall time my pre period mode, obviously
that makes sense if I'm have increased hunger and I
am feeling a little more anxious and and then boom,
it's like I feel crazy crazy town, and then I'll
suddenly start my period the next day and something in
(10:06):
me just relaxes and I'm like, ah, I'm not crazy?
Is my period? But if we could just have that
in our head all along, this is normal. This is
how my body was created. It's doing what it needs
to do. How can we best listen to that? What
do we need to do in each of these phases
so that we're really taking care of ourselves in the
(10:28):
quote unquote winter, summer, spring, fall. I like that you
gave them the names of the seasons, but just to
recap for people, the winter is the period, the spring
is the post period, your follicular stage. Yeah, and then
summer's ovulation and fall is yeah. So let's dive into
each phase a little bit more and how we can
(10:49):
best serve ourselves in each one. So many of us
sometimes get into those stages, lad into your period where
you feel like you're crazy, or your cursor hormones or
(11:09):
you know, we've all probably done it at some point.
I know I have. I was sitting in church once
and my husband put his arm around me and I
was at my loneal stage and I was like, I
just don't want to be touched right now, just leave
me alone. And then in my mind, I'm like, why
am I being so mean? But you know, you get
into those stages and just being aware makes a huge impact.
So when you're in that, let's start to go back
to that winter when you're in that period stage, because
(11:30):
your hormones are lower, because your body needs more restoration.
I always try to explain to him, and this is
not the time to be waking up and doing your
hit style workouts. This is not the time to be
trying to crush it and everything. This is the time,
especially the first couple of days of your cycle. You know,
medically speaking, technically, the first day of your period is
the start of that follicular stage, so your estrogen is
(11:52):
starting to come up a little bit through the end
of your period. So the first two to three days,
I say it's really really important to maybe like prior
tis your yoga or pilates or just walking outside, maybe
take a napp rest as much as you can, try
to sleep in a little bit if it's possible for you,
but try to go inward a little bit more and
do more restorative things as far as your exercise, as
(12:15):
far as your nutrition. Because your hormones are a little
bit lower, it can impact your digestive health. So one
of the things that I say around that stage is
try to prioritize more warming cooked foods versus like raw
salads type things maybe switch it over to like a
stew or soup or instead of a smoothie in the morning,
like oatmeal or eggs or something along those lines, and
(12:36):
things that can be higher and iron that can help
support you as well. Just quick side question here about tracking.
Do you have an app that you particularly like or
do encourage people to just journal? Because that's what I
need to start doing. I was using the Clue app
to not really do this detailed. Honestly, this type of
(12:57):
detail was overwhelming to me for a long time. That's
why I just didn't take the time. But I'm here
now and I'm ready for it. That's why I was
pumped to have you on brook. So I'm I'm ready
to start figuring this out. And the best time to
do it is now because then a few months from now,
I'll be so glad that I started to track it.
So how do you recommend we track? An app is
(13:17):
an amazing place to track, so I like Flow It's
f l oh, that's what it's called. I think it
gives good insights and it's pretty on point as far
as prediction of where your cycle is. Now. The biggest
thing I say with tracking is you need to track
for a good ninety days to start to notice trends
in your cycle. A lot of times people be like, well,
my cycle did this this month, and I'm like, well,
(13:39):
that's that's good. We can pay attention to that, but
what did it do the month before that? And what
did it do the month before that? We want to
pay attention to the trends because it takes your follicles
about days and simplest terms to kind of catch up
to what's going on. So if you can notice a
trend in your cycle for at least ninety days up
to a hundred and twenty would be good because then
you can start to you and into all, right, last month,
(14:01):
I felt the same way around this time. And in
the apps you can keep notes too, so you can notice,
like today, I was moodier today, my stomach was upset
or I felt cramping or whatever it is, and then
you can go to next month and you can see like, oh,
last month, I felt the same thing around this time,
So you can start to notice those trends in yourself too. Okay, perfect,
So I'm gonna look at that app fl It's a
(14:23):
great one. There is a book that comes with it too.
If you want to learn more in detail too, so
wintertime rest yoga, more restorative. Comforting foods are called comforting
food for reasons, and more those warming cooked foods are great.
As we come into springs, so as your estrogen is
to your benefit, you can start to kick up more
of the intensity as far as the movement and things
that you're doing. So maybe if you like those hit
(14:45):
style workouts, you can add that in once to twice
a week strength training. I always say prioritize for women
in general, but you can start to maybe turn that
walk into a run and start to kick that up
and just small little things. You usually will notice around
this stage of your cycle you don't need as much sleep,
so usually you wake up easier to that alarm. Usually
in this stage of our cycle, you can handle stress
(15:07):
a little bit better, So drinking caffeine during the day
you may not impact you as much, so you can
wake up and have that caffeinated cup of coffee versus
needing to go for something different. We'll get into that
in the luteal stage. And then usually in this stage
of your cycle, I say task oriented. So if you
have like a project that you're working on, or you
want to like organize a part of your home or
(15:28):
something like that. This is a really good stage for
you to do that. And because you're going to be
focused on doing that, I love that. I remember in
college telling one of my boyfriends, I just feel so good,
like the last day of my period and the two
days after that. But of course I didn't know any
of this stuff. But as we're talking, I'm recalling a
(15:49):
conversation from who knows, over twenty years ago. That's the
best version of me. This is where it's at the
last about three days. So it's so good at while
it's hot, you know. Yeah, I'm in mind right now,
and we just organized our house this last weekend. So yeah.
And then you're coming into that ovulation when you feel
really good in your follicular and your ovulation stage that
(16:11):
spring and summer. This is also the time that I
you know, you're going to feel more social. You're going
to feel more apt to like go to that social
event and be excited about it and want to be
out and and get dealed up and have fun or
go out and have a drink with your girlfriends. Your
body is going to handle these things better in this
stage of your cycle. Okay. Something I've said on a
previous episode is I wish there was some sort of
(16:32):
case study done with me and Instagram and the desire
to be on it and posting and how I feel.
And there's some days where I'm not overwhelmed by it
at all, post I post with ease and it's all good.
It's like, oh, this is fun. And other times I'm
just completely overwhelmed. I don't know what to say, and
I'm like, why am I even on here? And I
have to take a break. So I think if I
(16:55):
were to be tracking, it would likely line up with
these different phases. Yeah, I plan out my like content
and things in this stage in my cycle, because then
when I get into that loo real stage, I don't
want to do it. I don't want to look at it.
I am probably more emotional. I just don't want to
think through that. So you can strategically kind of use
(17:15):
that to your advantage, and then when you get into
your ovulation stage, this is when you usually feel your best.
I actually make my husband track my cycle. So for
the guys that are listening, this might go to your
benefit if you track your partner cycle on there on
your phone, because then I tell him, I'm like, listen,
you're going to know when I'm more in the mood.
So if you track my cycle, you're gonna know when
I'm more in the ovulation stage. That's gonna be a
(17:37):
lot easier for you if you tried and that stage
of the month versus other stages in the month. But
also it just makes him more aware of where my
mood is and how I'm feeling and how he can
support me too. So ovulation stage primarily, obviously, this is
probably gonna be the time that you're going to be
a little bit more apt to be intimate with your partner.
You're gonna be more in the mood for it. It
will come a little bit easier because your hormones are
(17:59):
there to ben fit you. You have estrogen to help
support you as far as what's going on down there.
So the stage of the month is probably your most
social probably where you're feeling like most like yourself through
the entire month. And then when we leave that stage
of the cycle, we come into our loodeal stage. And
this is where I focus a lot of supporting women
(18:19):
most because we usually don't need as much help, and
the follicular and ovulation stage of our cycle. But when
we get into our loodeal stage, when we start to
feel like we're crazy, when we start to feel like
things are not like they were before, this is where
we probably need to support our body the most. And
like I mentioned earlier, your serotonin is a little bit lower,
so we can notice anxiety a little bit more. In
the stage of our cycle, our hormones are shifting. So
(18:41):
when we're in this stage in that fall time leading
into that winter, I usually say try to get at
least thirty minutes more of sleep at night, if you
can go to bed a little bit earlier, or sleep
in a thirty minutes later. Try to switch that high
intensity work out maybe for a walk. Maybe you're turning
one of those into a yoga or a pilates shon
or something a little bit more restorative in nature for
(19:02):
your body. Actually, try to maybe scale away from the
caffeine as much if you're not sing as you know.
I know, I know every time I tell that to
a woman, they're like, no, I promise you'll actually feel
really good. And I'm not saying none, but maybe look
at how much you take in and maybe cut it
in half and just see how you feel. You might
notice that you sleep a little bit easier and you
wake up feeling more restored the next day from it.
(19:25):
And when you're in the stage of the cycle, I
usually will say, try to, like maybe at night journal
a little bit more. This is the time to maybe
kind of go in with your feelings a little bit more.
This is more of your feminine side. If you're aware
of like masculine and feminine energy. This is a little
bit more of that feminine side of your body. Just
be in tune with where you're at and when you
(19:45):
might need a little bit more rest than others in
this stage of the cycle. And then one big thing
I usually stay for women in this real stage is
when you are feeling that hunger increase, you actually need
to honor it because your progester is boost your thyroid
a little bit in your metabolic function. You actually need
about a five to ten percent caloric increase in this
(20:06):
stage of your cycle. A really, really good way to
do that is have a couple scores of dark chocolate
every day leaning up to when you're period is starting,
because it's going to be high in magnesium. It's going
to give you that little bit of a cleric increase
that you probably need unless you're tracking food, and it
will give you that little bit of a boost versus
when you get close to that period. If we don't
honor that, that's usually when I find women wanting to
(20:28):
make love to a pan of brownies because we're starving
at that point and we haven't honored that cloric increase.
And I just want to give a little trigger warning
here because I know a lot of my listeners I'm
saying on the back side, but I don't want it
to be lost here if you are listening because of Outweigh,
which is a disordered eating podcast that I co host
(20:49):
and I'm personally in recovery, that a lot of what
you're saying too is for people that maybe in a
space where they can have a certain meal plan, and
a lot of people in recovery do work with a
die aetitian and have certain meal plans that they're on.
But this isn't like an outline for this is the
type of workout you need to do here, it's just suggestions.
(21:09):
Just know that, and if you're in recovery, you might
need to take a break from working out all together.
And that's good too. But what's beautiful about this is
I love any time that we can understand our bodies
more and give ourselves that permission of like, oh, well, no, wonder,
I haven't wanted to work out here. I don't actually
have to be in my body and it is totally okay.
(21:29):
But you actually can give yourself that permission at any
time of the month, any time of the month, you
have freedom to do that. And then, knowing this too
about your body and your increase in hunger, if you
have any type of restriction going on, this might be
a time where you see even a binge pop up
or something like that. And again I'm not the expert here.
I'm someone I co host out way with a dietitian,
(21:51):
so I can only speak from my experience as a
non expert. But if I look back over times where
I ended up in a binge, and I bet if
I was tracking, I would see that sometimes it would
come on when I was already restricting enough to begin
with throughout the month, but then this you know, time
of the month pops up and I was already restricting,
and then now I'm restricting even more than that might
(22:13):
be where it leads to a possible binge, just speaking
from my experience with you know, my own body and
my binge restrict cycle that I was on. So I
just wanted to interject with that and broke. You're shaking
your head, so I think you feel where I'm going
with that. But I just want people to understand you
and I are just having a blanket conversation. We're not
speaking specifically to someone that is knee deep in and
(22:36):
needing disorder or just now getting into recovery or anything
like that. And I don't know why I keep going
back to college here Brook, but I remember being diagnosed
with pm d D, which is pre minstrual dysphoric disorder,
and I was probably about twenty or twenty one years old,
and I was given this zoloft for pm d D
(22:57):
that I took two weeks out of the month. But
I'm pretty sure looking back now, of course I had
no education on what was really happening with my body,
but it was probably that full time frame, which is
the pre period loutal stage. And I think if I
had given been given the opportunity to really understand. And
(23:20):
I'm I'm not anti medicine, I'm pro meds but I
feel like how quickly I was just given a prescription
for this medication, and years old I just started taking it.
You know, I'm kind of like, oh, forty one year
old self is a little bit mad at that doctor
for not sitting me down and helping me understand, because
I think if I could have maybe given myself the
(23:41):
opportunity to try to get more sleep, switch up how
I'm treating my body during that phase, than maybe I
could self correct and adjust. But I just had a
flashback to these little PMDD bills that I was popping,
and it altered my mood and my personality for sure,
Like I am sensitive to medica shan. That's why I
don't take anything for a d D. I'm doing other
(24:03):
things to work on that. But I remember getting off
of it because I was like, this is altering how
I feel these two weeks, like I don't feel like
myself and that was just me and my story. But again,
I think that's why this is so powerful and stuff
that teenagers should be learning. Yeah, you know, and and
to your point, none of us is rigid, you know,
none of this is like, well, at this stage you
(24:24):
have to do this, and at this stage you have
to do this right. The whole premise of it, when
we're really getting down to the root of it, is
just really as a woman, being more in tune with
how you feel, how your body is feeling, and really
being aware of, Okay, you know what this isn't how
I'm normally feeling, or this is how normally feeling, or
I'm feeling off, and then knowing when to take action
and knowing when it's something to just kind of like
(24:45):
move through and help support your body with. And I
think that's really really important to be aware of. And
absolutely there's nothing wrong with medication, right I take a
syroid medication still, thank God that those are there to
help support us. But I agree with you that wish
that there was more of the conversation around when someone
is struggling with hormones. And they see it a lot
(25:06):
with my clients that they're not being asked about their
stressors and how they're handling those things, are not being
asked about what is your nutrition like? And instead of
focusing on calories and all those things, are you just
focusing and nourishing your body and eating things that make
you feel really good? Are you drinking enough water? In
the day, are you moving your body consistillly in a
way that feels good to you, and and really getting
(25:27):
down to foundational habits that at the root of it
really make the biggest impact on our hormones, more than
anything that we could be prioritizing instead. So if people
want to find out more about your work and find you,
where can they get more of this? Instagram is probably
the easiest, and Brooke Razzie is where you could find me.
I've got a team of other coaches that work with
(25:49):
women as well, So if you want support, one of
us at some point can help support you and whatever
it is that you're looking for. And Rozzi is r
O Z z I E. And then Brooke with any Yes.
And then you also have a podcast right yes, it's
called The Power of a Woman. I just launched it
this year, but a lot of conversations interviews with other
people and women around how they're kind of owning their
(26:12):
own power and whatever way that is for them in
their life. I love that. And one last thing from you, Brooke,
I would love to know four things that you are
thankful for today. Yeah, my kids, We've had like four
weeks of sickness in this house, so they're finally feeling better.
I'm grateful to be able to talk to you today,
and Michigan is finally turning around and we're getting some
(26:34):
spring type weather moving on from winter, and honestly, overall
is just what I'm always grateful for is just my
health and being able to have been in a place
where I felt really bad at my body. To be
able to be in a place where I can feel
really good and be on the other side of it
feels amazing. Well, and I know your health journey has
been years long, and you shared with us on outweigh
(26:56):
You're eating disorder story from your childhood and then how
it some that led to where you are today with this.
So I just want to encourage people if they want
to know more about that and have another story of
hope from someone else that has made it to the
other side, to know that you you're not alone. A
lot of us grew up in that that snack well era, Um, Brooke,
(27:18):
how old are you? Okay? So yeah, and I'm forty one,
so very similar like slim fasts and just exposed to
diet culture at a very very young age. And so
Brooke joined us on Outweigh and you can go check
out that episode. Just search for Outweigh podcast wherever you
listen to podcasts. And then, yeah, Brooke, thank you so
(27:38):
much for coming on sharing this, this info with us,
the four monthly Seasons of a Woman, and then um
also just doing four things gratitude with us real quick,
and I encourage people to go check you out, Brooke
Rozsie dot com. Thanks Brooke, thank you,
Okay, a little food for your so life. Oh it's
pretty Bay, it's pretty beautiful than that, A little moth
(00:29):
kicking with four. My four Things guest today is Brooke Rosie,
and I gotta say, Brooke, I am so excited for
this conversation about our cycle, my cycle, your cycle, everyone's
cycle listening will except for my male listeners. But maybe
you are in a relationship some way, somehow with someone
that has a cycle, like everyone around you has cycles.
(00:52):
And I think the more we can understand our bodies
and what's really happening, the better we can show up
not only for ourselves but for others and kind understand
what's really happening with us. So, Brook, I'm gonna hand
you the mic if you want to introduce yourself, talk
about why this is important to you, what your work is,
where you're coming to us from, and then we can
get into what is very fitting the four different seasons
(01:16):
of our cycle here on four Things. Yeah, thank you,
I am so excited to be here. Seasons of cycles
as a woman is something I'm thirty five. I didn't
understand until I was twenty nine and my husband and
I decided that we wanted to start trying for kids,
and it's something that I kept saying. I was like,
why aren't we taught this growing up? For so long,
I have been in the industry for over fourteen years
(01:37):
and fitness in some way, shape or form, and I
started as a personal trainer, and about five years into
my career, I lost my dad to cancer, and it
was kind of a rude awakening to me of this
whole wellness side of the industry. For so long, I
thought health was you know, what diet I was doing,
what workout I was doing, and that's a lot what
(01:58):
a lot of us think, because that's what was talked
about the most. And I really started to dive into
the worldness aspect after I lost him, and really started
to see that there was this whole other part of wellness,
especially as a woman, of how I was feeling in
my skin and how my body was functioning. And I
really wanted to understand that a lot more and more
so as I started to deal with the impacts of
(02:18):
the stress of losing him and then meeting my husband
and wanting to get pregnant, I really started to dive
into my hormonal health a lot more, and I started
seeing that there were so many things that we weren't taught.
It's not talked about very often. I was seeing it
with a lot of my clients that were women that
were struggling in their body. They've done the diet and exercise,
they weren't getting the results that they wanted to, they
(02:39):
were not feeling good at certain times of the month,
they were running out of energy, and just overall not
feeling how they wanted to or they thought they should
be feeling. And then we're going to our physician and
we're asking for things, and you know, we're really only
being taught that, like birth controls really our option, which
is not always a bad thing, but we're not really
taught how good we could feel at the same time.
(03:00):
And so I really started to dive into UM and
I went back to school to learn more about how
our hormones are playing a role. And I started to
dive in with a lot of my clients on our
cycles and how they play a role in our body
and how we feel. And I'm in Metro Detroit area,
so I started to do a lot of that with
my clients around here and just started posting more about
it on social media, and I was saying how many
(03:22):
questions there were about well, how do I know where
I am in my cycle and how should I be feeling?
And so I've just started to talk a lot about
that more with people that I'm working with, and just
in general. Well let's start there, the monthly seasons that
we have as women, those different parts of our cycle
that yeah, I really am with you. We should have
been taught this somewhere. So I'm sitting here with you, Brooke,
(03:44):
as someone that's forty one, and I feel like I'm
getting my introduction into this. I feel like I picked
up a few books here and there, especially same with you.
When I was trying to get pregnant and my husband
and I had fertility issues, I wasn't able to get
pregnant myself. No one could really tell me why. But
that's literally the age in which I learned that certain
(04:04):
things that were happening to my body. I would start
to pay attention, like, oh, I must be ovulating right now.
I was probably late twenties at this point, but I
used to think what my ovulation phase was that I
was having period cramps, but really it was ovulation cramps,
And I'm like, well, that's weird, I'm not really on
my period, and then what's this this other stuff that's
(04:26):
going on with my body? And it was because I
was trying to get pregnant that I started to become
more in tune. So I think some people listening might
have a certain life experience where then they can relate.
But still we were never taught properly what are these
different things that are happening each month? And apparently there's
four cycles that happen every month. Yeah, medically speaking, we
(04:47):
have two big cycles, or two big stages in our cycle.
We have your follicular and you have your luvial stage.
But within that, we really have four phases of our cycle.
And I really I like to relate it to the seasons.
If you live in the Midwest, or in Tennessee area
or in some way where you're getting seasons, you kind
of know how how that feels. But if you think
of if we start with your period being the most
(05:08):
prevalent one that women notice because we're bleeding, and we
know that that stage of our cycle, think of your
period more is like your winter stage, where you're hibernating
a lot more. You're probably resting a little bit more
you don't really feel like being out doing as much.
Think of that as your period, and what's happening in
your period is all your hormones are down at their
(05:29):
lowest point, and that can be why we get into
our period and we maybe don't feel like doing that
high intensity work out or waking up early in the
morning like we normally would, or just kind of feel
like vegging out, or we want the chocolate, or we
just kind of feel like chilling is really what we need.
We want to go internal, and a lot of that
is due to the fact that our hormones are at
their lowest point, so energetically we're going to be a
(05:50):
little bit lower. But a lot of times what happens
is we get to that point as women and we think,
what's wrong with me? Why do I feel this way?
I should be able to push through or we will
put to ourselves through and we just kind of ignore
it because we are just thinking that we have to
keep up with all the different things versus taking that
couple of days to just restore and rest a little bit.
(06:10):
And then when we're coming out of our period, we're
coming into our follicular stage of our cycle or I
related a lot to spring. This is where your estrogen
is really on the rise. And estrogen to you as
a woman, I always say it's like your superpower hormone.
It's like to you as a woman like testosterone is
to a guy. It can be one of your most
energetic hormones that can make you feel really good. You
(06:31):
can feel the most in alignment as you're coming into
the stage. You can be the most focused, more driven,
more task oriented when you're in this stage, and you
overall just start to feel really good. In the stage
of your cycle. Spring feels great, and then we're leading
up from spring into summer, which is our ovulation and
a lot of our hormones, especially our estrogen and our
(06:52):
testosterone does a little peak here too, are at a peak.
This is usually around that time where you know, we
can notice a little bit of cramping, like you said,
because we're noticing the egg being released. That can be
a part of it. But also what can happen around
this time is physically and mood energetically. As a woman,
if we're thinking primarily your body around ovulation is when
(07:13):
you would want to get pregnant. Nobody wants to get
pregnant or be busy around that time, just like you
would like are feeling like you would in your menstrual stage.
So when win our ovulation, your body is smart, you're
gonna feel really good. Your hormones are to your benefit.
At this stage. You're usually going to feel better in
that outfit that you're putting on. You're probably going to
want to be intimate with your partner a little bit
(07:35):
more around this time of the month because you feel
great here. And then we're coming out of summer and
we're kind of peeking into fall, which is your luteal stage,
and in your looteal stage, your hormones, your estrogen and
progesterone actually start to do a little shift with each other.
Estrogen is still there, but progesterone starts to take a
little bit more of the reins and be more of
your power hormone in this stage of the cycle, and
(07:56):
progesterone does a few things. It can be a natural seditive,
so we can actually need a little bit more of
an increase in sleep around the stage of our cycle.
And where I see that transfer women a lot, especially
if you're someone who's sets an alarm and you wake
up at the same time every morning. Sometimes in this
stage of our cycle, we can feel more tired, and
we can feel a little bit more run down because
(08:17):
we're not getting that additional sleep that we need. Progesterone
is also a pro thyroid hormone, so we get a
little boost metabolically, so we can feel hungrier, especially leading
up to our cycle, so we start to feel insatiable
and we start to want to eat a little bit more,
and especially if you're a woman who's following a diet
or any way shape or form, you start to like
(08:37):
wonder what's wrong and why you're feeling so much more
hungry for certain things, and sometimes it's usually chocolate. There's
a reason to that we can get into. And then
we're in that lootal stage where that estrogen is coming
down a little bit, that progesterone is up, and our
neural transmitters are actually doing a little bit of a
shift to so you're saro tonin, which is a feel
good neural transmitter, can actually be a little bit lower,
(09:00):
so we can notice more anxiety, we can respond to
stress differently, and then that's all kind of leading up
to our period where our hormones start to calm down
and we need a little bit more of that rest
So if you notice those big transitions between those, we've
got one side of the cycle where our body is
a little bit more like power mode, I say, and
then one side of our cycle we're a little bit
(09:21):
more of that rest mode. And if you're not aware
of that in your body, we can get into that
rest mode is usually where I see it the most.
We start to get into that, n ask ourselves what's
wrong with me? Why do I feel this way? Why
am I craving these things? I mean, we try to
push through because we try to keep up with how
we were feeling in that power mode stage of our cycle.
It's fascinating to have this broken down and it really
(09:44):
understand the four phases and know that, like, oh, when
I'm in the fall time my pre period mode, obviously
that makes sense if I'm have increased hunger and I
am feeling a little more anxious and and then boom,
it's like I feel crazy crazy town, and then I'll
suddenly start my period the next day and something in
(10:06):
me just relaxes and I'm like, ah, I'm not crazy?
Is my period? But if we could just have that
in our head all along, this is normal. This is
how my body was created. It's doing what it needs
to do. How can we best listen to that? What
do we need to do in each of these phases
so that we're really taking care of ourselves in the
(10:28):
quote unquote winter, summer, spring, fall. I like that you
gave them the names of the seasons, but just to
recap for people, the winter is the period, the spring
is the post period, your follicular stage. Yeah, and then
summer's ovulation and fall is yeah. So let's dive into
each phase a little bit more and how we can
(10:49):
best serve ourselves in each one. So many of us
sometimes get into those stages, lad into your period where
you feel like you're crazy, or your cursor hormones or
(11:09):
you know, we've all probably done it at some point.
I know I have. I was sitting in church once
and my husband put his arm around me and I
was at my loneal stage and I was like, I
just don't want to be touched right now, just leave
me alone. And then in my mind, I'm like, why
am I being so mean? But you know, you get
into those stages and just being aware makes a huge impact.
So when you're in that, let's start to go back
to that winter when you're in that period stage, because
(11:30):
your hormones are lower, because your body needs more restoration.
I always try to explain to him, and this is
not the time to be waking up and doing your
hit style workouts. This is not the time to be
trying to crush it and everything. This is the time,
especially the first couple of days of your cycle. You know,
medically speaking, technically, the first day of your period is
the start of that follicular stage, so your estrogen is
(11:52):
starting to come up a little bit through the end
of your period. So the first two to three days,
I say it's really really important to maybe like prior
tis your yoga or pilates or just walking outside, maybe
take a napp rest as much as you can, try
to sleep in a little bit if it's possible for you,
but try to go inward a little bit more and
do more restorative things as far as your exercise, as
(12:15):
far as your nutrition. Because your hormones are a little
bit lower, it can impact your digestive health. So one
of the things that I say around that stage is
try to prioritize more warming cooked foods versus like raw
salads type things maybe switch it over to like a
stew or soup or instead of a smoothie in the morning,
like oatmeal or eggs or something along those lines, and
(12:36):
things that can be higher and iron that can help
support you as well. Just quick side question here about tracking.
Do you have an app that you particularly like or
do encourage people to just journal? Because that's what I
need to start doing. I was using the Clue app
to not really do this detailed. Honestly, this type of
(12:57):
detail was overwhelming to me for a long time. That's
why I just didn't take the time. But I'm here
now and I'm ready for it. That's why I was
pumped to have you on brook. So I'm I'm ready
to start figuring this out. And the best time to
do it is now because then a few months from now,
I'll be so glad that I started to track it.
So how do you recommend we track? An app is
(13:17):
an amazing place to track, so I like Flow It's
f l oh, that's what it's called. I think it
gives good insights and it's pretty on point as far
as prediction of where your cycle is. Now. The biggest
thing I say with tracking is you need to track
for a good ninety days to start to notice trends
in your cycle. A lot of times people be like, well,
my cycle did this this month, and I'm like, well,
(13:39):
that's that's good. We can pay attention to that, but
what did it do the month before that? And what
did it do the month before that? We want to
pay attention to the trends because it takes your follicles
about days and simplest terms to kind of catch up
to what's going on. So if you can notice a
trend in your cycle for at least ninety days up
to a hundred and twenty would be good because then
you can start to you and into all, right, last month,
(14:01):
I felt the same way around this time. And in
the apps you can keep notes too, so you can notice,
like today, I was moodier today, my stomach was upset
or I felt cramping or whatever it is, and then
you can go to next month and you can see like, oh,
last month, I felt the same thing around this time,
So you can start to notice those trends in yourself too. Okay, perfect,
So I'm gonna look at that app fl It's a
(14:23):
great one. There is a book that comes with it too.
If you want to learn more in detail too, so
wintertime rest yoga, more restorative. Comforting foods are called comforting
food for reasons, and more those warming cooked foods are great.
As we come into springs, so as your estrogen is
to your benefit, you can start to kick up more
of the intensity as far as the movement and things
that you're doing. So maybe if you like those hit
(14:45):
style workouts, you can add that in once to twice
a week strength training. I always say prioritize for women
in general, but you can start to maybe turn that
walk into a run and start to kick that up
and just small little things. You usually will notice around
this stage of your cycle you don't need as much sleep,
so usually you wake up easier to that alarm. Usually
in this stage of our cycle, you can handle stress
(15:07):
a little bit better, So drinking caffeine during the day
you may not impact you as much, so you can
wake up and have that caffeinated cup of coffee versus
needing to go for something different. We'll get into that
in the luteal stage. And then usually in this stage
of your cycle, I say task oriented. So if you
have like a project that you're working on, or you
want to like organize a part of your home or
(15:28):
something like that. This is a really good stage for
you to do that. And because you're going to be
focused on doing that, I love that. I remember in
college telling one of my boyfriends, I just feel so good,
like the last day of my period and the two
days after that. But of course I didn't know any
of this stuff. But as we're talking, I'm recalling a
(15:49):
conversation from who knows, over twenty years ago. That's the
best version of me. This is where it's at the
last about three days. So it's so good at while
it's hot, you know. Yeah, I'm in mind right now,
and we just organized our house this last weekend. So yeah.
And then you're coming into that ovulation when you feel
really good in your follicular and your ovulation stage that
(16:11):
spring and summer. This is also the time that I
you know, you're going to feel more social. You're going
to feel more apt to like go to that social
event and be excited about it and want to be
out and and get dealed up and have fun or
go out and have a drink with your girlfriends. Your
body is going to handle these things better in this
stage of your cycle. Okay. Something I've said on a
previous episode is I wish there was some sort of
(16:32):
case study done with me and Instagram and the desire
to be on it and posting and how I feel.
And there's some days where I'm not overwhelmed by it
at all, post I post with ease and it's all good.
It's like, oh, this is fun. And other times I'm
just completely overwhelmed. I don't know what to say, and
I'm like, why am I even on here? And I
have to take a break. So I think if I
(16:55):
were to be tracking, it would likely line up with
these different phases. Yeah, I plan out my like content
and things in this stage in my cycle, because then
when I get into that loo real stage, I don't
want to do it. I don't want to look at it.
I am probably more emotional. I just don't want to
think through that. So you can strategically kind of use
(17:15):
that to your advantage, and then when you get into
your ovulation stage, this is when you usually feel your best.
I actually make my husband track my cycle. So for
the guys that are listening, this might go to your
benefit if you track your partner cycle on there on
your phone, because then I tell him, I'm like, listen,
you're going to know when I'm more in the mood.
So if you track my cycle, you're gonna know when
I'm more in the ovulation stage. That's gonna be a
(17:37):
lot easier for you if you tried and that stage
of the month versus other stages in the month. But
also it just makes him more aware of where my
mood is and how I'm feeling and how he can
support me too. So ovulation stage primarily, obviously, this is
probably gonna be the time that you're going to be
a little bit more apt to be intimate with your partner.
You're gonna be more in the mood for it. It
will come a little bit easier because your hormones are
(17:59):
there to ben fit you. You have estrogen to help
support you as far as what's going on down there.
So the stage of the month is probably your most
social probably where you're feeling like most like yourself through
the entire month. And then when we leave that stage
of the cycle, we come into our loodeal stage. And
this is where I focus a lot of supporting women
(18:19):
most because we usually don't need as much help, and
the follicular and ovulation stage of our cycle. But when
we get into our loodeal stage, when we start to
feel like we're crazy, when we start to feel like
things are not like they were before, this is where
we probably need to support our body the most. And
like I mentioned earlier, your serotonin is a little bit lower,
so we can notice anxiety a little bit more. In
the stage of our cycle, our hormones are shifting. So
(18:41):
when we're in this stage in that fall time leading
into that winter, I usually say try to get at
least thirty minutes more of sleep at night, if you
can go to bed a little bit earlier, or sleep
in a thirty minutes later. Try to switch that high
intensity work out maybe for a walk. Maybe you're turning
one of those into a yoga or a pilates shon
or something a little bit more restorative in nature for
(19:02):
your body. Actually, try to maybe scale away from the
caffeine as much if you're not sing as you know.
I know, I know every time I tell that to
a woman, they're like, no, I promise you'll actually feel
really good. And I'm not saying none, but maybe look
at how much you take in and maybe cut it
in half and just see how you feel. You might
notice that you sleep a little bit easier and you
wake up feeling more restored the next day from it.
(19:25):
And when you're in the stage of the cycle, I
usually will say, try to, like maybe at night journal
a little bit more. This is the time to maybe
kind of go in with your feelings a little bit more.
This is more of your feminine side. If you're aware
of like masculine and feminine energy. This is a little
bit more of that feminine side of your body. Just
be in tune with where you're at and when you
(19:45):
might need a little bit more rest than others in
this stage of the cycle. And then one big thing
I usually stay for women in this real stage is
when you are feeling that hunger increase, you actually need
to honor it because your progester is boost your thyroid
a little bit in your metabolic function. You actually need
about a five to ten percent caloric increase in this
(20:06):
stage of your cycle. A really, really good way to
do that is have a couple scores of dark chocolate
every day leaning up to when you're period is starting,
because it's going to be high in magnesium. It's going
to give you that little bit of a cleric increase
that you probably need unless you're tracking food, and it
will give you that little bit of a boost versus
when you get close to that period. If we don't
honor that, that's usually when I find women wanting to
(20:28):
make love to a pan of brownies because we're starving
at that point and we haven't honored that cloric increase.
And I just want to give a little trigger warning
here because I know a lot of my listeners I'm
saying on the back side, but I don't want it
to be lost here if you are listening because of Outweigh,
which is a disordered eating podcast that I co host
(20:49):
and I'm personally in recovery, that a lot of what
you're saying too is for people that maybe in a
space where they can have a certain meal plan, and
a lot of people in recovery do work with a
die aetitian and have certain meal plans that they're on.
But this isn't like an outline for this is the
type of workout you need to do here, it's just suggestions.
(21:09):
Just know that, and if you're in recovery, you might
need to take a break from working out all together.
And that's good too. But what's beautiful about this is
I love any time that we can understand our bodies
more and give ourselves that permission of like, oh, well, no, wonder,
I haven't wanted to work out here. I don't actually
have to be in my body and it is totally okay.
(21:29):
But you actually can give yourself that permission at any
time of the month, any time of the month, you
have freedom to do that. And then, knowing this too
about your body and your increase in hunger, if you
have any type of restriction going on, this might be
a time where you see even a binge pop up
or something like that. And again I'm not the expert here.
I'm someone I co host out way with a dietitian,
(21:51):
so I can only speak from my experience as a
non expert. But if I look back over times where
I ended up in a binge, and I bet if
I was tracking, I would see that sometimes it would
come on when I was already restricting enough to begin
with throughout the month, but then this you know, time
of the month pops up and I was already restricting,
and then now I'm restricting even more than that might
(22:13):
be where it leads to a possible binge, just speaking
from my experience with you know, my own body and
my binge restrict cycle that I was on. So I
just wanted to interject with that and broke. You're shaking
your head, so I think you feel where I'm going
with that. But I just want people to understand you
and I are just having a blanket conversation. We're not
speaking specifically to someone that is knee deep in and
(22:36):
needing disorder or just now getting into recovery or anything
like that. And I don't know why I keep going
back to college here Brook, but I remember being diagnosed
with pm d D, which is pre minstrual dysphoric disorder,
and I was probably about twenty or twenty one years old,
and I was given this zoloft for pm d D
(22:57):
that I took two weeks out of the month. But
I'm pretty sure looking back now, of course I had
no education on what was really happening with my body,
but it was probably that full time frame, which is
the pre period loutal stage. And I think if I
had given been given the opportunity to really understand. And
(23:20):
I'm I'm not anti medicine, I'm pro meds but I
feel like how quickly I was just given a prescription
for this medication, and years old I just started taking it.
You know, I'm kind of like, oh, forty one year
old self is a little bit mad at that doctor
for not sitting me down and helping me understand, because
I think if I could have maybe given myself the
(23:41):
opportunity to try to get more sleep, switch up how
I'm treating my body during that phase, than maybe I
could self correct and adjust. But I just had a
flashback to these little PMDD bills that I was popping,
and it altered my mood and my personality for sure,
Like I am sensitive to medica shan. That's why I
don't take anything for a d D. I'm doing other
(24:03):
things to work on that. But I remember getting off
of it because I was like, this is altering how
I feel these two weeks, like I don't feel like
myself and that was just me and my story. But again,
I think that's why this is so powerful and stuff
that teenagers should be learning. Yeah, you know, and and
to your point, none of us is rigid, you know,
none of this is like, well, at this stage you
(24:24):
have to do this, and at this stage you have
to do this right. The whole premise of it, when
we're really getting down to the root of it, is
just really as a woman, being more in tune with
how you feel, how your body is feeling, and really
being aware of, Okay, you know what this isn't how
I'm normally feeling, or this is how normally feeling, or
I'm feeling off, and then knowing when to take action
and knowing when it's something to just kind of like
(24:45):
move through and help support your body with. And I
think that's really really important to be aware of. And
absolutely there's nothing wrong with medication, right I take a
syroid medication still, thank God that those are there to
help support us. But I agree with you that wish
that there was more of the conversation around when someone
is struggling with hormones. And they see it a lot
(25:06):
with my clients that they're not being asked about their
stressors and how they're handling those things, are not being
asked about what is your nutrition like? And instead of
focusing on calories and all those things, are you just
focusing and nourishing your body and eating things that make
you feel really good? Are you drinking enough water? In
the day, are you moving your body consistillly in a
way that feels good to you, and and really getting
(25:27):
down to foundational habits that at the root of it
really make the biggest impact on our hormones, more than
anything that we could be prioritizing instead. So if people
want to find out more about your work and find you,
where can they get more of this? Instagram is probably
the easiest, and Brooke Razzie is where you could find me.
I've got a team of other coaches that work with
(25:49):
women as well, So if you want support, one of
us at some point can help support you and whatever
it is that you're looking for. And Rozzi is r
O Z z I E. And then Brooke with any Yes.
And then you also have a podcast right yes, it's
called The Power of a Woman. I just launched it
this year, but a lot of conversations interviews with other
people and women around how they're kind of owning their
(26:12):
own power and whatever way that is for them in
their life. I love that. And one last thing from you, Brooke,
I would love to know four things that you are
thankful for today. Yeah, my kids, We've had like four
weeks of sickness in this house, so they're finally feeling better.
I'm grateful to be able to talk to you today,
and Michigan is finally turning around and we're getting some
(26:34):
spring type weather moving on from winter, and honestly, overall
is just what I'm always grateful for is just my
health and being able to have been in a place
where I felt really bad at my body. To be
able to be in a place where I can feel
really good and be on the other side of it
feels amazing. Well, and I know your health journey has
been years long, and you shared with us on outweigh
(26:56):
You're eating disorder story from your childhood and then how
it some that led to where you are today with this.
So I just want to encourage people if they want
to know more about that and have another story of
hope from someone else that has made it to the
other side, to know that you you're not alone. A
lot of us grew up in that that snack well era, Um, Brooke,
(27:18):
how old are you? Okay? So yeah, and I'm forty one,
so very similar like slim fasts and just exposed to
diet culture at a very very young age. And so
Brooke joined us on Outweigh and you can go check
out that episode. Just search for Outweigh podcast wherever you
listen to podcasts. And then, yeah, Brooke, thank you so
(27:38):
much for coming on sharing this, this info with us,
the four monthly Seasons of a Woman, and then um
also just doing four things gratitude with us real quick,
and I encourage people to go check you out, Brooke
Rozsie dot com. Thanks Brooke, thank you,
Feeling Things with Amy & Kat News
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Amy Brown
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