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Sept. 22, 2024

Stressed About Menopause? This Expert Shares the One Thing You’re Missing!

In our latest episode, we're diving deep into a topic every woman over 50 can relate to: navigating menopause with grace. Meet wellness expert Marjorie Nass, who went from a high-stress corporate career to a life of balance through yoga and Ayurveda. Her journey holds powerful lessons on how prioritizing self-care can transform your menopause experience.

Marjorie’s insights show that simple lifestyle changes can drastically reduce stress and ease the symptoms of perimenopause and menopause. And let’s be honest—when you take care of yourself, you’re not just doing it for you, but for everyone around you.

Sleep, as we all know, is crucial during this stage of life. Marjorie shares practical tips on how to improve your nightly rest, from creating a soothing bedtime routine to knowing what to avoid before bed. These small adjustments can make a big difference in how you feel each day.

We also touch on the often-debated topic of Hormone Replacement Therapy (HRT). While it’s a personal decision, Marjorie emphasizes that lifestyle choices, like embracing mindfulness and self-care, can be just as impactful for many women.

Tune in to this thoughtful conversation on how to find balance, reduce stress, and thrive during menopause with practical, holistic strategies!

Bio
Marjorie has been helping women to feel healthy, vibrant and energized for over two decades. With a background in yoga and yoga's wellness science, Ayurveda, she developed her unique Pericycle Balance Method. She teaches women the specific tools to empower them in midlife, so that they look forward to the decades to come.

Social Media and Website
marjorienass.com

https://www.facebook.com/MarjorieNassThriveThroughMenopause/

https://www.instagram.com/marjorienass/

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Lynnis Woods-Mullins

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Chapters

00:00 - Balancing Hormones and Lifestyle in Midlife

09:56 - Optimizing Health Through Balanced Lifestyle

Transcript

WEBVTT

00:00:00.240 --> 00:00:02.388
What do you mean by staying balanced?

00:00:02.388 --> 00:00:03.886
What's your definition of balance?

00:00:04.540 --> 00:00:08.051
So balance means to me a lot of different things.

00:00:08.051 --> 00:00:12.871
So you know, there's like this thing, like do you have a balanced life?

00:00:12.871 --> 00:00:15.079
That's not what I'm really talking about.

00:00:15.079 --> 00:00:57.384
I'm talking about how can you balance your health with your life so that you are present for the things that you love with your life, so that you are present for the things that you love, and that balancing the idea that taking care of yourself is the best gift that you could give anybody and the more things that seem important, those are the things that put us out of balance hi, I'm glennis woods mullins and I love to help women to vibe, to be more vibrant, intuitive, beautiful and empowered in midlife.

00:00:57.723 --> 00:00:59.085
So come on, let's vibe.

00:00:59.085 --> 00:01:14.585
We've had a lot of talking lately about menopause and there's so many different things that you can do to deal with the symptoms.

00:01:14.585 --> 00:01:17.072
You do not have to be in misery.

00:01:17.072 --> 00:01:27.945
Those days are gone, and I'm so glad that that's the case, and that's why I'm more than happy to introduce you to Marjorie Nass, and she is amazing.

00:01:27.945 --> 00:01:39.185
She has come up with a method that is truly groundbreaking it's paracycle balance method, and she's really committed to helping busy women thrive through perimenopause and beyond.

00:01:39.185 --> 00:01:46.489
And I can't tell you how important that is because so many of us, marjorie, have gone through the throes of menopause.

00:01:46.551 --> 00:01:56.757
And you know, in my generation because I'm pretty sure I'm a little bit younger than you are my mom was raised in the late 30s, 40s, you know, went to college in the 50s.

00:01:56.757 --> 00:02:03.250
There was definitely no discussion going on about menopause back then, okay, and then my mom passed away at 56.

00:02:03.250 --> 00:02:07.427
So we didn't get a chance to have that conversation either, not that I'm sure we would have.

00:02:07.427 --> 00:02:12.167
We definitely had the conversation about the period, but not necessarily I never heard her talk about menopause.

00:02:12.167 --> 00:02:22.371
Now people are beginning to talk about thanks to the Internet, probably thanks to COVID, because people were sitting around talking about stuff, but now it's a thing that people want to know more about.

00:02:22.371 --> 00:02:30.997
So tell us how you come to the point that you wanted to create a special program to deal with this, and why have you become?

00:02:31.016 --> 00:02:31.459
so passionate about it.

00:02:31.459 --> 00:02:33.968
Yeah, so thank you for having me first of all.

00:02:33.968 --> 00:02:43.883
So my stories started when I was in my 30s and I had a super busy corporate job and I really wasn't well Emotionally, physically.

00:02:43.883 --> 00:02:51.592
So many things were going on and I was fortunate enough to find yoga, and yoga helped me heal in so many ways.

00:02:51.592 --> 00:02:59.204
And yoga's wellness branch called Ayurveda and I know there was recently an Ayurveda practitioner on, which is fantastic.

00:02:59.204 --> 00:03:00.889
That's yoga's wellness science.

00:03:00.889 --> 00:03:05.526
So I healed so much that I wanted to share that with everybody else.

00:03:05.728 --> 00:03:15.687
So I became a yoga and a wellness teacher and left corporate and became an entrepreneur and basically I sailed through perimenopause and menopause.

00:03:15.687 --> 00:03:18.411
It was like a non-issue at all.

00:03:18.411 --> 00:03:25.349
And when I when the women that I was working with were having so many issues themselves.

00:03:25.349 --> 00:03:36.044
So what I recognized was that what I had been doing for the previous 10 years really set me up in a way that my body was balanced.

00:03:36.044 --> 00:03:38.409
Of course, everybody's hormones change.

00:03:38.409 --> 00:03:46.466
That's what happens, just like our hormones change in puberty and then they change in perimenopause and menopause as the sex hormones change.

00:03:47.181 --> 00:03:50.110
So I knew that what I was doing was working.

00:03:50.110 --> 00:04:05.330
It was working for me, so I started bringing that into my practice, my wellness practice and retreats and classes and private lessons and the women that I worked with started having amazing results, and also the women that weren't yet having symptoms.

00:04:05.330 --> 00:04:11.883
They didn't get symptoms over the years, like whether it was two years, five years they didn't have symptoms.

00:04:11.883 --> 00:04:21.045
So I knew that these lifestyle, if you will, these adaptations to the body, are really what make the difference.

00:04:21.507 --> 00:04:45.351
And this is a time in our life that things are changing the difference, and this is a time in our life that things are changing and so adapting how we live in this next cycle of our life is really what's going to help us, because if we're suffering from all the symptoms perimenopause, menopause it's hard to be happy, it's hard to look at the big picture of your life and what you want and we can get, you know just very sucked into that.

00:04:45.351 --> 00:04:57.716
So that's why I love working with women in perimenopause and menopause and I am like eight years post menopause, so I've been through the whole, the whole cycle myself.

00:04:57.716 --> 00:05:10.447
So I feel like I'm really a person that can relate to women who've been through it and I know what that person that can relate to women who've been through it and I know what that, what that period of time is like period no, no pun intended, and you're right.

00:05:10.526 --> 00:05:13.148
You know that stage of life is all full of transition.

00:05:13.148 --> 00:05:19.132
You know you become an empty nester, maybe your marriage has been recommitted or the marriage is gone.

00:05:19.132 --> 00:05:23.935
You were maybe climbing the corporate ladder, but now you're wondering do you want to do this anymore?

00:05:23.935 --> 00:05:25.576
There's just a lot of questions.

00:05:25.576 --> 00:05:35.406
We ask ourselves, a lot of things that we go through in transition and you also take a look at maybe some of your lifestyle habits.

00:05:35.406 --> 00:05:39.040
And I wanted to ask you in particular, because we live in a very stress-oriented society Stress is a lifestyle.

00:05:39.040 --> 00:05:40.521
It's a part of our lifestyle.

00:05:40.521 --> 00:05:42.526
Unfortunately it is so.

00:05:42.526 --> 00:05:49.925
Why do lifestyle habits make a difference and how does stress impact us when it comes to perimenopause?

00:05:50.987 --> 00:05:55.242
These are such great questions and stress as a lifestyle.

00:05:55.242 --> 00:05:57.627
I've never heard that before.

00:05:57.887 --> 00:05:59.732
It pretty much is when you think about it.

00:05:59.771 --> 00:06:02.622
Yeah, so we all have stress.

00:06:02.622 --> 00:06:05.985
Right, we all have stress in our life.

00:06:05.985 --> 00:06:07.125
Life happens.

00:06:07.125 --> 00:06:13.331
There are going to be busy times, people that we care for, busy times at work, things with our families.

00:06:14.252 --> 00:06:18.536
It's how we respond to the stress that matters.

00:06:18.536 --> 00:06:29.242
We're going and going and going and you could call it type A if you want.

00:06:29.242 --> 00:06:30.947
When we are constantly in that mode, that is the stress response.

00:06:30.947 --> 00:06:39.413
We're living in that stress response and when we're stressed we cannot be in the rest and relaxation mode at the same time.

00:06:39.413 --> 00:06:51.750
So from a perspective, it's called the parasympathetic system rest and digest, rest and respond and then the sympathetic nervous system which is fight, flight or flee.

00:06:52.519 --> 00:07:07.255
So if you're running to a meeting and eating on the go and staying up till 11 o'clock on your computer, your body never really has a chance to go in that deep sense of rest and repair.

00:07:07.755 --> 00:07:11.766
So our sleep, no matter how many hours is, it's not going to be as restful.

00:07:11.766 --> 00:07:24.843
Our digestion isn't going to be as good, our skin is going to change and when we're not sleeping, that clarity of mind, that focus, that's not going to be good and we're going to be more irritable.

00:07:24.843 --> 00:07:35.620
So the more the less we are able to manage our stress through lifestyle factors, and we can go into that.

00:07:35.620 --> 00:07:51.788
And if we haven't adapted our life in our forties and fifts, if we're still living like we were in our 20s and 30s the same pace, the same food, the same exercise it doesn't work.

00:07:51.788 --> 00:07:53.651
It doesn't work anymore.

00:07:53.651 --> 00:07:57.906
Our bodies are different than they were and we've got to keep up with that.

00:07:57.906 --> 00:08:05.110
We've got to adapt in order to future-proof our health, because all of this is not about just getting rid of our symptoms.

00:08:05.110 --> 00:08:16.028
It's about setting ourselves up for the greatest health that we can, the most optimal health that we can, and what we do every day matters.

00:08:17.170 --> 00:08:18.735
So you mentioned setting yourself up.

00:08:18.735 --> 00:08:22.963
It made me think of setting yourself up for success, but what are some of the setups?

00:08:22.963 --> 00:08:29.334
What are some of the things that we can do to have a better outcome, as we're going through perimenopause?

00:08:29.800 --> 00:08:30.221
Yeah.

00:08:30.221 --> 00:08:40.703
So the sooner and I think some of this is hopefully getting better but the sooner we can start to make these shifts, these adaptations, the better.

00:08:40.703 --> 00:09:00.160
So what I mean by that is women's hormones are changing, sometimes as early as the late 30s into the 40s, and a lot of women don't realize that they're in perimenopause until they have a hot flash, because that's like the one thing, that's like the typical or most common symptom.

00:09:00.160 --> 00:09:03.892
But there are already changes that are happening.

00:09:03.892 --> 00:09:14.115
So one of the first things that women can do is recognize that that's what this is and to start shifting, to prioritize themselves more.

00:09:14.115 --> 00:09:20.173
And I hear, you know, I've worked with thousands of women and it's really hard.

00:09:20.173 --> 00:09:21.535
It's really hard.

00:09:21.535 --> 00:09:34.529
They're used to doing everything for everybody else and not putting themselves first, because they feel, understandably, that when they do something for somebody else that's going to be better for that person.

00:09:34.529 --> 00:09:45.528
But ultimately, them taking the time for themselves, they're going to be a better person, they're going to be a better mother, they're going to be happier, they're going to be a better partner, they're going to show up more at work.

00:09:45.528 --> 00:09:52.027
So it's like, even if it's only 15 minutes more to yourself, just to be and not to do.

00:09:52.027 --> 00:09:56.354
That is one of the very first things that we can do.

00:09:56.934 --> 00:09:59.860
So I always start with sleep.

00:09:59.860 --> 00:10:12.033
I always start with sleep, because without sleep, without quality sleep again, it's not about quantity, it's about quality sleep Everything the body just goes off kilter.

00:10:12.033 --> 00:10:17.673
And it's very interesting because I have a new puppy and so my sleep is very, very good.

00:10:17.673 --> 00:10:21.255
But the first few nights the puppy was up in the middle of the night.

00:10:21.255 --> 00:10:22.931
The first two nights it was twice.

00:10:22.931 --> 00:10:24.570
And I'm such a good sleeper.

00:10:24.570 --> 00:10:25.879
I noticed it like my body didn a good sleeper.

00:10:25.879 --> 00:10:28.730
I noticed it Like my body didn't feel as good.

00:10:28.730 --> 00:10:29.715
I was hungry.

00:10:29.715 --> 00:10:47.038
I was so hungry because I hadn't slept well and I was, you know, just kind of like dragging a little bit and he's got his little cute face, so that lifted me up, but I was a little more achy, like I was achy in a way, and so everything is harder when we haven't had a good night's sleep.

00:10:47.804 --> 00:10:57.057
So prioritizing sleep means like having a cutoff, so you could say whatever time it is, make it a little bit earlier than what you're doing now.

00:10:57.057 --> 00:11:00.910
I never say to somebody who's going to sleep at midnight to go to sleep at 10.

00:11:00.910 --> 00:11:04.038
That's like that's just way too big a jump.

00:11:04.038 --> 00:11:08.035
So very, very small shifts, like by 10 minutes.

00:11:08.035 --> 00:11:10.474
So okay, so you have 10 minutes to yourself.

00:11:11.086 --> 00:11:12.793
What can you do to get rid of the day?

00:11:12.793 --> 00:11:29.471
How can you allow yourself to feel gratitude for the day and start your evening of sleep in a more relaxed state, whether it's from breathing there are all kinds of breathing techniques and definitely putting the phone away.

00:11:29.471 --> 00:11:37.219
So it's not, it's not just about what you're, what you're getting on your phone, it's that stress response.

00:11:37.219 --> 00:11:43.476
So you get the ding I'm reaching because my phone is you get the ding and it's like and it's like this stress response.

00:11:43.476 --> 00:11:44.285
What is it?

00:11:44.285 --> 00:11:48.616
You know it used to be and you know also I'm dating myself.

00:11:49.105 --> 00:12:02.765
It used to be that the only thing that you would find out is if somebody came to the door or the phone rang and somebody could only call if they were somewhere where there was a phone Right, right, exactly.

00:12:02.765 --> 00:12:10.211
So now it's like every little thing that could be like a jump, like is something wrong or who needs me now?

00:12:10.211 --> 00:12:12.032
And so putting that away.

00:12:12.032 --> 00:12:21.259
So the few minutes before you go to sleep, your body starts to go in that rest and relaxation mode, whether it's gratitude or writing or breathing.

00:12:21.259 --> 00:12:22.740
Teach all of these things.

00:12:22.740 --> 00:12:28.427
It puts the body in a state that's more receptive to that deep, deep rest.

00:12:28.427 --> 00:12:37.778
And when we have that deep, deep rest and it's not about the hours our body can go into a deeper level of repair, which means detoxifying properly.

00:12:37.778 --> 00:12:51.201
And when we're detoxifying properly, our hormone levels are not as are are going to have the best chance to stay balanced without the impact of the symptoms.

00:12:52.366 --> 00:12:54.495
What do you mean by staying balanced?

00:12:54.495 --> 00:12:58.171
What's your definition of balance With respect?

00:12:58.230 --> 00:12:58.552
to.

00:13:00.025 --> 00:13:03.096
Well, the name of your program is called Peri-A-Cycle Balance.

00:13:03.096 --> 00:13:05.852
What does balance mean to you?

00:13:06.004 --> 00:13:09.546
So balance means to me a lot of different things.

00:13:09.546 --> 00:13:14.336
So you know, there's like this thing, like do you have a balanced life?

00:13:14.336 --> 00:13:16.609
That's not what I'm really talking about.

00:13:16.609 --> 00:13:40.719
I'm talking about how can you balance your health with your life so that you are present for the things that you love, and that balancing the idea that taking care of yourself is the best gift that you could give anybody and the more things that seem important those are the things that put us out of balance.

00:13:40.719 --> 00:13:45.177
So when I say out of balance about the body, it's not optimal.

00:13:45.177 --> 00:13:47.049
We're not our body.

00:13:47.049 --> 00:13:54.548
For example, if we have a late dinner and we go to sleep, you know, we've all heard this Don't go to sleep on an empty, on a full stomach.

00:13:54.548 --> 00:14:08.240
Well, it's not just about the heartburn, it's about the fact that our body isn't going to be able to go into a deeper level of rest and repair If our body is busy digesting our food.

00:14:09.666 --> 00:14:17.677
Ah that makes a lot of sense, and so, when the food isn't digested properly, that is going to be stored in a way.

00:14:17.677 --> 00:14:51.440
It can be stored as fat, it can be stored as toxins, which, in Ayurveda, is a big thing that we talked about yeah, your guest talked about doing the detoxes and so balance means making choices that are going to serve us not just for today, but for the next decade, the decades to come, and that's so important too, because I always say that you're either going to pay for it on the front end or the back end, but guaranteed you're going to pay, and the back end, in my way of thinking, is funeral services.

00:14:51.705 --> 00:14:53.472
You don't get a chance to enjoy any of that.

00:14:53.472 --> 00:15:04.129
Why not take the money you would pay for a funeral and apply it to your health, because it's that important, especially as we transition into a midlife wellness journey?

00:15:04.129 --> 00:15:10.514
As you said, things have changed and so you want to change with it and you want to get the tools to compensate for the change.

00:15:10.514 --> 00:15:11.937
What about HRT?

00:15:11.937 --> 00:15:15.231
There was a time where HRT was like a big fat.

00:15:15.231 --> 00:15:17.837
No-no, but I know some things have changed.

00:15:17.837 --> 00:15:21.331
How important is it that we make a decision around HRT?

00:15:22.134 --> 00:15:31.350
Well, it's a personal decision and you're right, there was a study that was based on women in their 60s and it was a very, very small, a very, very small sample, and that's.

00:15:31.350 --> 00:15:35.052
You know, in the early 2000s people went away from that.

00:15:35.052 --> 00:15:54.695
Very big doctors on the internet that they have percentages that the vast majority of symptoms can be managed by lifestyle changes, by habit changes, by routine changes.

00:15:54.695 --> 00:16:11.567
So my attitude is and it's very you know, if somebody wants to go and do something with a quick fix, Okay, but try something first, like try some changes first, because menopause is not a disease.

00:16:12.246 --> 00:16:12.626
Yeah.

00:16:12.927 --> 00:16:14.828
Not something that needs to be fixed.

00:16:14.828 --> 00:16:25.885
It's like I'm not sure I've never used this analogy before, but it's like while we were going through puberty, like puberty is uncomfortable, like people get bone pains in their bones and stuff.

00:16:25.885 --> 00:16:28.294
Like what if there was a hormone that we added?

00:16:28.294 --> 00:16:37.532
Then, like there are things that we can do in the healthier somebody is and the more they're taking care of themselves, the better they're going to feel.

00:16:37.532 --> 00:16:43.563
There are all kinds of studies that overweight women are having more serious symptoms.

00:16:43.563 --> 00:16:52.192
Overweight women have worse hot flashes and night sweats, and so so many of the lifestyle diseases that we have.

00:16:52.192 --> 00:17:00.777
Most of those can be controlled with changes, with changes in diet and sleep and nutrition and movement.

00:17:00.777 --> 00:17:02.620
I don't call it exercise, I call it movement.

00:17:03.181 --> 00:17:10.267
You know, I love that you talk about sleep, because that's something I think that most midlife women are sleep deprived because of all the years of when we weren't sleeping.

00:17:10.267 --> 00:17:13.702
You know, really catch up, really catch up with that.

00:17:13.702 --> 00:17:27.378
But what you can do is to make it a priority, because that's the only time your body gets a chance to break all the way down, and being able to figure out how many hours you need for a deep sleep which is restorative is so important.

00:17:27.378 --> 00:17:32.558
I, I'm one of those people that I need to have six hours of sleep.

00:17:32.558 --> 00:17:36.349
If I have five hours and 55 minutes is not going to be enough.

00:17:36.349 --> 00:17:40.022
It's got to be at least six hours of sleep in order for me to function.

00:17:40.022 --> 00:17:43.452
And you know before, I would just you know before, I would just, you know, push my way through.

00:17:43.452 --> 00:17:48.113
But now I'm like, okay, I didn't sleep that well last night, I'm tired, I'm going to go take a nap.

00:17:48.113 --> 00:17:50.599
I've given myself permission to do that.

00:17:50.619 --> 00:17:53.794
I used to beat up on myself thinking nap, I should be doing this, I should be doing that.

00:17:53.794 --> 00:17:59.560
But in order for me to do this and that might have to take a nap, and studies have shown that.

00:17:59.560 --> 00:18:02.826
You know, 20 minutes, 30 minutes is so refreshing.

00:18:02.826 --> 00:18:06.853
I'm not saying you take a nap and you're gone for the rest of the day, you know, because like where's Mary?

00:18:06.853 --> 00:18:10.566
She went to take a break and now she's in there in the lounge snoring.

00:18:10.605 --> 00:18:18.574
I don't mean that, but giving yourself an opportunity just to close your eyes, disconnect and maybe you're in REM or something.

00:18:18.574 --> 00:18:26.261
But it makes such a huge difference, not just for your overall well-being, but is an integral part of weight loss.

00:18:26.261 --> 00:18:34.200
For those of you who are going through the perimenopause thing and you woke up one morning, it seems like you know, all of a sudden you had an extra butt back there.

00:18:34.200 --> 00:18:35.375
You don't know what's going on.

00:18:35.375 --> 00:18:42.652
There's so many tweaks around what you can do, but one of them is sleep, and you now have permission.

00:18:42.652 --> 00:18:46.240
Everybody, all the women who are listening to this podcast in particular you now have the permission to sleep.

00:18:46.240 --> 00:18:50.757
It's okay for you to sleep in or to take naps.

00:18:51.278 --> 00:18:57.394
Yeah, yeah, and I use the term underslept for so many women.

00:18:57.394 --> 00:19:15.353
They have not been sleeping enough for years, for years, and so we don't remember what it feels like to feel rested because there's just this low bar of how they've been feeling, or tons of coffee or whatever it is.

00:19:15.353 --> 00:19:30.200
So it becomes this sort of a default and once you start sleeping the right time, you know getting without and without a full stomach and all these things you're going to feel amazing.

00:19:30.200 --> 00:19:34.194
My clients tell me I woke up, I don't need an alarm anymore.

00:19:34.194 --> 00:19:35.798
I woke up before my alarm.

00:19:35.798 --> 00:19:38.090
I didn't need that second cup of coffee.

00:19:38.090 --> 00:19:42.961
I had energy all through the day and they never did so.

00:19:42.961 --> 00:19:46.555
It becomes, unfortunately, it becomes a default.

00:19:47.236 --> 00:19:56.400
So one of the things that I teach is about what the messages are your body sending you and what are you ignoring.

00:19:56.400 --> 00:19:59.152
So you have to go to the bathroom.

00:19:59.152 --> 00:20:03.361
Please go to the bathroom Like you wouldn't like hold it for hours, right?

00:20:03.361 --> 00:20:17.220
I hope not, but if you're tired and you're not going to sleep for hours and then another hour, your body gets really confused and then when you try to go to sleep, it's not going to be ready to.

00:20:17.220 --> 00:20:24.045
Yeah, so there are these cycles that we have that are the best with sleeping.

00:20:24.045 --> 00:20:35.596
So not in addition to prioritizing sleep, it's about when we sleep, and this can get, you know, a little controversial, but the, the and going to sleep earlier.

00:20:35.596 --> 00:20:40.094
It's always going to be easier to go to sleep earlier than it is to get up earlier.

00:20:40.715 --> 00:20:41.397
Absolutely.

00:20:41.397 --> 00:20:46.999
But, marjorie, you are a wealth of information and I love the whole idea of the periopsycho method.

00:20:46.999 --> 00:20:57.205
Now, for people who want to get in touch with you, I have put your links in the show page so, everybody, you can go to the show page and go ahead and check out this periomenopause program.

00:20:57.205 --> 00:21:12.951
It's fascinating because she's come up with a way that can help you to basically balance your lifestyle in such a way where you have positive results as you're going through this transition, and she does it with some wonderful modalities that we all know about, but it's the way she's put them together.

00:21:12.951 --> 00:21:14.955
So this is fantastic.

00:21:14.955 --> 00:21:18.731
Marjorie, thank you so much for joining us on the Vibe Living Podcast.

00:21:18.731 --> 00:21:20.295
It's been wonderful having you here today.

00:21:20.675 --> 00:21:21.597
It's been my pleasure.

00:21:21.597 --> 00:21:22.740
I love speaking with you.

00:21:23.342 --> 00:21:27.721
Thank you, thank you and thank you to all of you for tuning in to the Vibe Living Podcast.

00:21:27.721 --> 00:21:32.939
I know there's so many podcasts out there you could be listening to and I really appreciate you taking out the time.

00:21:32.939 --> 00:21:36.633
I am going to ask for a favor, though Make sure you follow me on social media.

00:21:36.633 --> 00:21:45.979
I'm Vibe Wellness Woman on TikTok and on Instagram, and you might want to also join my public group, the Vibe Wellness Woman 40 and Beyond group.

00:21:45.979 --> 00:21:53.098
All that information is on the show page as well, and don't forget to share this podcast with someone that you think really could benefit from the information.

00:21:53.098 --> 00:21:54.192
I would love it.

00:21:54.192 --> 00:22:00.519
If you would like the podcast, make a comment I want to know what you think about it and also subscribe to the podcast.

00:22:00.519 --> 00:22:02.115
Thanks so much for listening.

00:22:02.115 --> 00:22:06.236
Have a fantastic day, everybody, and don't forget to vibe.

00:22:06.236 --> 00:22:07.118
Bye-bye everybody.

00:22:07.118 --> 00:22:28.516
Thanks for listening to the vibe living podcast and don't forget to subscribe, like and comment and share this podcast.

00:22:28.516 --> 00:22:31.547
Have a fantastic day and don't forget the vibe.

00:22:31.547 --> 00:22:32.471
Bye bye, everybody.

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