Podcast appearances and mentions of shelly burns

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.   How many of you are dealing with aches and pains? You aren't sure if it is hormone related, injury injury-related?  Do you feel like the Tinman moving around some days?   Well, in today's episode, we will talk about the science, solutions, and strategies involving joint pain and joint health.   These are easy and simple task to help you knock those aches and pains out of the park.    Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15-minute Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.  We are diving in to meal prepping whether you like to cook or not. Meal prepping can be a crucial step in helping you be consistent and avoid those hunger binges.  Meal Prepping for Wellness: A Guide for Women Over 40 Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.  Today, I am switching up from last weeks episode of What Foods to Avoid if you are Experiencing Hot Flashes, Mood Swings, and Disrupted Sleep and now tackling those "Secret Weapon Foods To Help Battle Those Pesky Perimenopause and Menopause Symptoms"   Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.  Today, I am keeping it short and real regarding foods you should avoid if you are experiencing hot flashes, mood swings or sleep disturbances.    Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.   Today we're delving into the often overlooked subject of perimenopause menopause and its profound impact on emotional health. Have you felt, cranky, snappy, moody, and just all out angry at everyone and everything? Is your mood affecting your family? Your Kids? Your Job? If so then tune in for this week's episode about emotional health and what you can do about it with things you have control over!!   Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets    

Join your host, Shelly Burns, of Maneuvering Obstacles Through Menopause Podcast.  I honestly cannot wait to dive into today's episode because it's all about travel. And you might be asking yourself, what does this have to do with being a woman in perimenopause and menopause? Well, let me tell you....   Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Shelly Burns who is diving deep into a topic that's close to many women in this vibrant phase of life- energy and overcoming the challenges of hormonal fatigue.  The connection between hormone fluctuations, energy levels, and what we can do about it. It's like unlocking the secret to staying energized during perimenopause and menopause. This is my first episode back after taking some time off to refocus and travel. AND...I am excited to be back. I have missed this community of women.  Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Order my Book: Menopause Tsunami: How to Ride the Hormone Waves Like a Badass https://a.co/d/dlKtl1A Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Facebook: https://www.facebook.com/MenopauseSecrets

Shelly Burns, FACET Class of 2023, is a Clinical Assistant Professor, School of Nursing and Health Sciences at IU East. Her current teaching interests include building first-year nursing students classroom and clinical experiences through simulations. She received her Doctorate of Nursing Practice from IUPUI, Master of Science in Nursing Education from Ball State University, and Bachelor of Nursing from IU East.

Join your host, Shelly Burns, and her guest, Anna Araujo. Anna is a nutritionist with over 25 years of experience in clinical practice. She holds two science degrees in nutrition from Michigan State University, and she's also a Menopause Specialist with the International Menopause Society. Anna is the owner of Perimenopause Health, providing coaching and educational services to women over 40 so they can become lean, strong, nourished, and confident during perimenopause and beyond. At age 43, she was caught by the perimenopause "storm" where she suddenly found herself 15 lbs heavier, extremely fatigued, and anxious. Since then, she has dedicated her time and work to researching perimenopause and acquiring training with reputable organizations such as the International Menopause Society (IMS) and the North American Menopause Society (NAMS) and through mentors like Dr. Stacy Sims, who specializes in female physiology. Anna is 50 years old and started lifting heavy weights and rock climbing at age 45. She changed her own nutrition to support her changing physiology, and she believes it's never too late for women to start a healthy, sustainable, balanced lifestyle without restrictive diets and stressful regimens. Her mission is to guide women into achieving their goals by nourishing their bodies appropriately so they can work with their changing physiology, not against it. Anna Araujo's links: Find out with you are in perimenopause: www.annaaraujo.com/perimenopausesymptoms Free 26-page workbook: www.annaaraujo.com Website: www.annaaraujo.com Instagram: @perimenopause_coach email: hello@annaaraujo.com Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets

Join Dr. Shelly Burns and her guest, Julie Daniluk Julie is a Registered Nutritionist and host of Healthy Gourmet, a reality cooking show aired in over 70 countries. A highly-sought-after anti-inflammatory expert and speaker, Julie is an award- winning author of 4 bestselling books. Her latest book Becoming Sugar-free became a #1 National bestseller less than a month after release. Julie's passion is to speak in venues around North America where she blends her skills and experience in fun and positive ways to provide breakthrough results to her audiences. Where to find Julie: https://www.instagram.com/juliedaniluk/  https://www.facebook.com/juliedaniluknutrition/  https://twitter.com/JulieDaniluk   https://www.youtube.com/channel/UC5rDkDBPpg7nCTn64vga7oQ   https://www.tiktok.com/@juliedaniluk   Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Dr. Shelly Burns, and guest, Tracy Seider... Tracy is the go-to coach Audacious Aging coach for peri- and menopausal professionals and businesswomen who want to crush their next-phase life and work goals, but need their tired, achy bodies to get with the program. She helps you to lose the nagging pains and extra inches that have crept on so that you can reclaim a strong, agile, pain-free body to match your strong, agile, youthful mind. And Tracy coaches you to do this WITHOUT doing endless cardio or counting calories, without feeling guilty about skipping workouts, and without having your massage therapist on speed dial just to make it through the week. Having worked for over 20 years as an editor, Tracy knows what it's like to feel achy and old after a long day stuck behind screens; she knows what it's like to feel held back and distracted from focusing on her big personal and professional dreams by a body that won't cooperate, no matter what exercise she did or how hard she tried to stay in shape. But at 52, Tracy is stronger, fitter, pain-free, and happier than she was 10 years ago. After overcoming her own nagging pains and figure-change issues in her mid-40s, Tracy is now passionate about showing other midlife women that they don't have to waste another minute wondering what the heck's happened to their bodies and what they are meant to do about it. Instead, her out-the-box, biomechanics-based movement method will have you feeling wonderful and wanting to make the most of this wondrous life phase – and giving the finger to the ageist patriarchy that tells us it's all downhill from here and time to retreat to the shadows. Tracy's links: Posture & Alignment Quiz for Menopausal Women Stuck Behind Screens: https://resources.tracyseidercoaching.com/posture-and-alignment-quiz-1 Reshape Facebook community – Peri & Menopause Movement and Reshaping Club  https://www.facebook.com/groups/periandmenopauseclub Learn more/Contact Website: www.tracyseidercoaching.com Instagram: @tracyseidercoaching LinkedIn: www.linkedin.com/in/tracy-seider Email: tracy@tracyseidercoaching.com   Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Dr. Shelly Burns, and guest, Tenille Hoogland. Tenille Hoogland is the founder and Head of Integrated Health and Sports Performance Coach of Elements Sports Coaching.  Her company is committed to empowering female athletes to fulfill their athletic goals and play at their best. She does this through one-to-one and group coaching and by providing individual consulting on achieving optimal metabolic health, performance, and nutrition. She also empowers women by hosting free online virtual events with experts in mindset, nutrition, training, and recovery so every female can access evidence-based information and thrive in active health. Before coaching full-time, Tenille both planned and organized IRONMAN, Olympic, and Paralympic events. She also competed as an elite/professional and sponsored triathlete earning titles in both short and long-distance triathlon. Tenille's links: Elements Sports Coaching: https://www.elementsportscoaching.com/ Project 51:  https://www.athleteproject51.com/project-51 Instagram: https://www.instagram.com/elementsportscoaching/ Facebook: https://www.facebook.com/groups/athletesthriving Play To Your Best Summit:  https://summit.perimenopauseathletesummit.com/Fall22ESC Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets

Join your host, Dr. Shelly Burns, and guest, Kathy Cote as they dive into fitness and nutrition.  After struggling with perimenopause symptoms including sudden weight gain in her late 40s I turned to a nutrition coach for help. As a personal trainer and gym owner, she realized exercise was no longer enough.  It was impossible to get help from her doc who just said it was something she had to deal with and offered birth control. She vowed to educate herself and help other women navigate this stage of life.    NASM CPT and group x, Precision Nutrition Level 1 coach, FNMS, (functional nutrition and metabolism specialization) mentee of Sam Miller, certified cat and coffee lover.  Kathy's links: Free 5-Day Menopot Meltdown Challenge: https://www.menopotmeltdown.com Kathy's Social links: https://bit.ly/kathykatalyst.com Follow Shelly Burns, D.C. at: 30 Free Workouts you can do from home or anywhere:  https://menopausesecrets.com/30workouts Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join your host, Dr. Shelly Burns, and one of her favorite topics...workout programming.   Doing the same thing over and over again isn't just mentally boring, but our bodies are also bored. In order to get results, constantly varied workouts are best.   Check out this podcast workout tips for creating exciting and different workouts that keep you motivated.  Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and Lauren Chiren as they discuss how she is transforming organizations to fully support women from menstruation to menopause. Lauren Chiren is an entrepreneur, passionate about supporting people to navigate all things menstruation to menopause successfully. She is a global keynote speaker, trainer & coach on executive wellbeing. She left her senior role in financial services, in her early 40's believing that she was suffering from early-onset dementia. Imagine her surprise when her doctor informed her, that she had 'just' been through menopause?! Today she educates employers on why being from menstruation to menopause is supportive, is business savvy, and supports high-performing people to navigate the changes and challenges of all things hormonal. Lauren has helped thousands of executives, celebrities, and athletes globally as a trusted expert. She is qualified in psychology, mental health, menopause, nutrition, coaching, personal training, and more. Lauren shares her knowledge and stimulates the debate on what being well means, at all stages of life, with insightful directness, commercial pragmatism, and absolute passion for ensuring optimum health and resilience. Lauren's goal is to transform global attitudes to health, specifically menstruation to menopause, helping organizations to support their teams through these menstrual and menopausal transformations successfully, and empower people to retain their vitality, increase their influence and step thoroughly into their personal power through all their life stages. Find all of Lauren's links here: https://linktr.ee/lchiren Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Meet Dr. Shelly Burns, a chiropractor and fellow bad ass that I found on TikTok. We talked about her experience going through perimenopause, how she adjusted her training and her thoughts on HRT. She also has a book coming out this winter called:Menopause Tsunami: How to Ride the Hormone Waves Like a BADASSWebsite: www.DrShellyBurns.comFit 40 Blueprint: https://killerkickstart30.com/optin2Facebook: https://www.facebook.com/MenopauseSecretsInstagram: https://www.instagram.com/menopausesecrets/TikTok: https://www.tiktok.com/@menopausesecretsI am currently accepting clients!To apply for one on one coaching:https://www.menopotmeltdown.com/booknowFree Facebook group: https://www.facebook.com/groups/kathykatalyst/?ref=shareTo contact me: https://bit.ly/kathykatalystFollow me on    YouTube   Instagram   Facebook TikTokcheck out my blogs at https://katalystfitness.net

Join Dr. Shelly Burns and Kath Berry as they discuss Chinese medicine, and her research in her new medical textbook, Menopause: A Comprehensive Guide for Practitioners. Katherine (Kath) Berry, BHSc, MSc, is an acupuncture author and educator with over 25 years of clinical experience. Having completed a bachelor's degree in TCM in Australia in 2000, Kath worked in several hospitals in China. She then returned to Australia and completed a Master of Science Research degree (MSc) in addiction medicine, in 2006. Kath moved to London in 2009 and later to Ibiza in Spain in 2015 where she set up a women's health practice. She founded the Treating Women Academy which hosts online courses for health professionals. In 2018 she ran a Menopause Masterclass with ten international traditional Chinese and East Asian medicine (TCEAM) experts. They also talk about F*ck it certificates and Sexercise :) Instagram: https://www.instagram.com/kathbberry/ Facebook: https://www.facebook.com/KatherineBerryEducation LinkedIn: https://www.linkedin.com/in/kath-berry Treating Women Academy: TreatingWomen.com Online Course Coaching: KathBerry.com Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns as she talks with Dr. Ashley Alexis about cardiovascular, bone, and brain health for women over 40! Dr. Ashley Alexis is the owner and founder of Golden Leaf Health Center located in San Diego, CA. She is a Naturopathic Medical Doctor and menopause specialist. She educates women on the life-saving benefits of bioidentical hormone replacement therapy for not only reducing unwanted symptoms of menopause but also protecting of longevity.  You can find her quiz and more information on her website: www.goldenleafhc.com Schedule your 10 min phone consultation below: https://goldenleafhc.com/schedule/ Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns as she talks about why HIIT (high-intensity interval training) is the best style of workout for women over 40! Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com Book a Free 15 min Consult: https://calendly.com/drshellyburns/15min Fit 40 Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns as she talks about gym intimidation and tips to walk into the gym like a badass with a plan! Follow Shelly Burns, D.C. at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and her guest, Dr. LaKeischa Webb McMillan Dr. LaKeischa was born and raised in Huntsville, Alabama. She earned her undergraduate degree in Biology (cum laude) from Oakwood College, now Oakwood University, and continued her studies at Loma Linda University School of Medicine. In addition to her academic degrees, Dr. LaKeischa is certified in the use of the DiVinci Robotic System for Minimally Invasive Laparoscopic Surgery. Her ability to reach and teach women has expanded through her Best Seller, The Other PMS: Your Survival Guide for Perimenopause and Menopause. Her passion for helping women in perimenopause and menopause included her contribution to being on the advisory board of the only FDA Approved physician-designed vaginal lube line, Momentum Intimacy. A gifted speaker, Integrative OB- GYN, hormone specialist, and Amazon Best-Selling Author; Dr. LaKeischa helps women in perimenopause and menopause who are struggling with depleting hormones get their hormones balanced, regain mental sharpness, and have the energy to last the entire day. If you want to become a Hormone Hottie follow Dr. LaKeischa on all social media @drlakeischamd Book: The Other PMS: Your Survival Guide for Perimenopause and Menopause. Quiz: https://bit.ly/3QyzFay Follow Shelly Burns at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and her guest, Bonnie Wisener Bonnie Wisener is a nutritionist and well-known digestive health expert. She has helped hundreds of people worldwide get to the bottom of their chronic digestive issues so they can live their lives without the discomfort, embarrassment, and inconvenience of persistent symptoms like chronic constipation, gas, bloating, and heartburn. In her clinical practice, she helps clients to discover a healthy balance that is right for them. She believes in the power of food to help optimize our health and improve the symptoms of disease and illness by addressing the root cause. She helps clients by developing sustainable, realistic nutrition and lifestyle plans based on their individual needs. Bonnie offers various complimentary education and support resources: You are invited to register for Bonnie's free guided email series “5 Tips To Improve Digestion”. You can register here: https://shiftnutritionandwellness.activehosted.com/f/1 Join her free and private facebook support group “Shift into Healthy Habits for Digestive Health” by clicking here; https://www.facebook.com/groups/shiftintohealthyhabits If you would like to learn more about the ‘Shift Your Gut Therapy Method' Bonnie's signature online group digestive health program, which combines a personalized approach to gut health within an educational and supportive group environment - schedule your complimentary 30 minute discovery session here: https://calendly.com/shiftnutritionandwellness/shiftnutrition?mon th=2022-01 Follow Shift Nutrition and Wellness on Instagram for more tips, recipes, and inspiration: https://www.instagram.com/shiftnutritionandwellness/   Follow Shelly Burns at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and her guest, Julie Daniluk Julie is a Registered Nutritionist and host of Healthy Gourmet, a reality cooking show aired in over 70 countries. A highly-sought-after anti-inflammatory expert and speaker, Julie is an award- winning author of 4 bestselling books. Her latest book Becoming Sugar-free became a #1 National bestseller less than a month after release. Julie's passion is to speak in venues around North America where she blends her skills and experience in fun and positive ways to provide breakthrough results to her audiences. Where to find Julie: https://www.instagram.com/juliedaniluk/  https://www.facebook.com/juliedaniluknutrition/  https://twitter.com/JulieDaniluk   https://www.youtube.com/channel/UC5rDkDBPpg7nCTn64vga7oQ   https://www.tiktok.com/@juliedaniluk Follow Shelly Burns at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and her guest Kim Schlag Kim is a personal trainer and nutrition coach who came to fitness later in life. She spent the better part of 2 decades yo-yo dieting, ending up obese and utterly confused. In her early 40s, she finally discovered that the secret hack she'd been looking for all those years wasn't so secret.  She totally transformed her body & mind through proper nutrition and strength training and now helps women all over the world get strong, lose weight and heal their relationship with food and their bodies. Where to find Kim: Website: www.Kimschlagfitness.com  IG: @kimschlagfitness Podcast: The Fitness Simplified Podcast YouTube: Kim Schlag Fitness Tik Tok: kimschlagfitness Fitter After 40 Coaching Program:  https://kim-schlag-fitness.mykajabi.com/fitter-after-40-waitlist Follow Shelly Burns at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Join Dr. Shelly Burns and her guest Clarissa kristjansson. Clarissa is over in Sweden and her journey from corporate leader to helping others began when she suffered anxiety and burnout during her menopause and had to reassess how she was living her life in today's world. Women are increasingly seeking holistic ways to address not only the physical, but the mental, emotional, and spiritual aspects of this life. Transition. Clarissa's approach is founded on neuroscience, mindfulness, and women's health coaching to help women transform the peri to post-menopause journey. She is a neuroscientist certified, menopause and mindfulness practitioner and bestselling author, and the host of the Thriving Through Menopause podcast. Find Clarissa at:  www.clarissakristjansson.com Follow Shelly Burns at: Website: www.DrShellyBurns.com 30-Day Killer Kickstart Blueprint: https://killerkickstart30.com/optin2 Facebook: https://www.facebook.com/MenopauseSecrets Instagram: https://www.instagram.com/menopausesecrets/ TikTok: https://www.tiktok.com/@menopausesecrets Download the Top 12 Perimenopause and Menopause Secrets Revealed https://ebook.menopausesecrets.com

Ladies, it's time to take control of your hormones and ride the waves. In this episode, we're joined by Dr. Shelly Burns, a doctor of chiropractic, a gym owner, a fitness expert for 20 years, a life coach, and creator of The FIT Menopause Blueprint™ who shares her insights on how to manage menopause and keep your cool during the hormone tsunami.  So whether you're in the thick of menopause or just starting to feel the effects, this episode is for you.    You'll learn:  Four pillars of hormone health Lifestyle changes to make to manage your menopause symptoms The best foods to eat during menopause Working out during menopause Top mindset strategies to remove menopause roadblocks And so much more!    If you're struggling with menopause or know someone who is, this episode is a must-listen. Share it with a friend and let's get through this transition together!    (00:00): All energy is only borrowed. And one day you have to give it all back. That's a quote from the avatar movie. What does this have to do with perimenopause and menopause and riding the hormone waves like a badass? stay tuned. And you'll find out with my guest, Dr. Shelly Burns.   (00:20): So the big question is how do women over 40, like us, keep weight off, have great energy balance. Our hormones and our moods feel sexy and confident and master midlife. If you're like most of us, you are not getting the answers you need and remain confused and pretty hopeless to ever feel like yourself. Again. As an OB GYN, I had to discover for myself the truth about what creates a rock, solid metabolism, lasting weight loss, and supercharged energy. After 40 in order to lose a hundred pounds and fix my fatigue. Now I'm on a mission. This podcast is designed to share the natural tools you need for impactful results. And to give you clarity on the answers to your midlife metabolism challenges, join me for tangible natural strategies to crush the hormone imbalances you are facing and help you get unstuck from the sidelines of life. My name is Dr. Kyrin Dunston welcome to the hormone prescription podcast.   (01:13): Hey everybody. And welcome back to another episode of the hormone prescription podcast with Dr. Kyrin. I'm so grateful that you decided to join us today. You're gonna love my guest. She and I have been in the mastermind together for quite a bit of time. And we share a passion for women's health hormones, all things menopause and perimenopause, and she has helped so many women. She had an amazing summit around menopause recently that you might have attended. And she's got a lot of other great resources, and she's very inspirational. So you're gonna love her. I'm gonna tell you a little bit about her and then we'll get started. And we'll even dive into that quote that I shared with you from the avatar movie. I mean, I saw the movie, but I didn't remember this quote till Shelly brought it to my attention and I love it.   (02:02): And I'll tell you why in the episode. So Shelly Burns is a doctor of chiropractic. She's also a gym owner, CrossFit and a fitness expert, and she's been doing that for over 20 years. She's also a life coach and creator of the Fit, Menopause Blueprint. She has always been passionate about health, fitness, and wellness. And she's gonna tell you why she's particularly passionate about women's health and the perimenopause and menopause in the episode. And she strives to be a guide for women battling hormonal obstacles, which is like just about every one of us over 40. She feels no woman should be staring at themselves in the mirror wondering who is looking back at them. Has that happened to you or feeling alone in their struggles? I know that's happened to me. Women need to be helping women. So welcome Dr. Shelly Burns.   (02:56): Thank you, Dr. Kyrin for having me today.   (02:59): Really excited to have you and talk about hormones and menopause. Two of my favorite topics. And I know everybody is gonna be curious as to why are you so passionate about menopause and about hormones? How did that happen?   (03:18): Well, right now I'm 45 currently. And when I was 43, I've always been really in shape, taking care of my body. I race these international races. I travel. And then within, I'm gonna say three months, I gained 20 pounds. I started out with mild anxiety that grew to major anxiety and panic attacks within eight months and slowly over this period of time, I went from feeling like a badass to not even being able to look at myself in the mirror. I wasn't sleeping. I was exhausted day and night. I, even if I tried to take a nap during the day, I couldn't take a nap. So I would go to my, went to my primary doctor and, and he prescribed me an anti-anxiety med. And then two months later I was even more anxious and I was confused. Because I'm like, well, now I'm taking this stuff because cause I'm not a big, uh, prescription.   (04:11): I don't really like to take things if I can help it. So the fact that I couldn't control my anxiety really bothered me. So then I went back, he increased the dose. I started having major panic attacks. He increased the dose again and added something else. And finally, my relationship was not doing very well cause I could not even communicate what I was feeling or what I was going through. And I'm a big communicator. So the fact that I couldn't even pinpoint what was going on or why I was feeling so terrible, I decided to go to another doctor because I felt like I was maybe just going crazy. So she did a blood test and did all that stuff. Not, I didn't know what she was testing for. I was just like, yeah, sure. When she came back, she started asking me things like, well, do you sweat at night?   (04:53): And like wake up. I'm like, yeah, but you know, I sleep in bed with five dogs and a person. And she, I said, so it was either that or I kept thinking I had COVID, and she's like, no, no. How many times a week? And I said, well, at least two or three. And so she started asking those questions that I didn't really know what she was trying to ask. And she's like, well you're in perimenopause and this could be why the anxiety you're, you're increasing cortisol. You're you're not sleeping. You're having night sweats. And the weight gain was another big one. And then I started breaking out, which I still kind of have a problem with that, but that's kind of how it all started. My, because when she told me you're in peri menopause, I think my reaction was like, what? Like I'm not 50 I'm 43. And she goes, oh no, no. So I learned a lot just in that one sentence, like you're in per menopause, cuz I almost was appalled that she said I was in menopause, but that was just my, that was my education and ignorance at that point, I didn't, I've never had never heard of it. I knew what menopause was, but that was about it. That's kind of what started it.   (05:51): Yeah. You know, it's, you're not unique in that. I mean here I was OB GYN. My health was a show in my forties and it never occurred to me. This is the menopause transition. It never once occurred to me. So we have this kind of dialogue going on, that, oh no. Menopause is, you know, for women in their fifties when the period stops completely and everything else before it has nothing to do with it. I think we should change the whole transition to make it call it the menopause transition. And it starts really at 40 so that we can include our sisters in the forties. Cuz then they won't think, like you said, you thought you were crazy. I thought I was crazy too. And here I had the credentials to know I should've known better, but you know, we're not taught that. So we don't know what we're not taught. So you're very passionate about it. And you come from a fitness background, right?   (06:47): Yeah. I I've owned a gym for 20 years. Well one was in LA and then I moved to North Carolina and had another gym. But in that time, I became a personal trainer while I was in chiropractic school. So for about 20 years, I've done both. So really into doing the things we can to con you know, to help ourselves live longer. Um, I, I wanna be 80 and be able to be out doing what I wanna do. I don't wanna be, you know, stuck in a wheelchair on a cane. So I'm very passionate about just longevity through taking care of our bodies.   (07:19): Yes, absolutely. I love this quote that you shared with me before we started from the avatar movie. All energy is only borrowed and one day you have to give it back. What does that mean?   (07:32): From my perspective, cuz when I first read that or saw that it was, I loved it because I do feel like we are, we are in this temporary space, our bodies are in this temporary space and we, if, if your spiritual in any way, you know, our energy is coming from a higher power. And to me, it's just, that we're using it while we're here. It's not ours, but we're given this opportunity to live this life in our own, in our best way. And so to give it back means like, you appreciate what you have at the momentin the moment. Like I have another quote. I like to say at the end of my podcast, I am trying to enjoy every moment of every movement because in my head we're like, we're not guaranteed another movement. I've met people that are in wheelchairs and all sorts of situations that they didn't see coming. So I'm always like we have these bodies, like let's use 'em and enjoy 'em and, and have that freedom that we like to do, like go hiking or ride a bike or go swimming. It's just a powerful thing that we have that we should use this energy that we're given.   (08:30): Yeah. I love this concept because it, it really speaks to something that I talk with people about the fact that we kind of are this soul, this energy being, and we come to earth, but that every particle that physically makes up our body is given to us by the plants and animals and resources first that when we're in the womb that our mother consumes and transmutes that literally organize around the energy that we are and create our bodies. And then when we're born, we continue to take the external environment, you know, fruits, vegetables, animal proteins, into our body  and change it. So we're taking that energy from their bodies, plant bodies, animal bodies, and we're changing it into our flesh and blood. And then when we're done with it, we discard the body, and we're still the energy. And so I love, I know I saw avatar, but I don't remember this quote, but I love that you pulled this out.   (09:31): All energy is only borrowed. And one day you have to give it back. And I love the concept. Like, are we being good stewards of it? Because it's not just for us. It's given to us on loan and I don't know about you, but if a friend loans me a pair of shoes, I take better care of it than I do my own shoes. And so I love this concept of it's just ours to borrow, and we have to give it back. Okay. So let's dive into how we can be good stewards of this energy that is ours to use in this lifetime. I wanna talk a little bit, I know you have the new book coming out, menopause, tsunami, how to ride the hormone waves, like a bad. Who wants that? Y'all I know each one of you so what are some principles behind that? I think it gets to your four-step system, is that right?   (10:25): Yeah. So basically when I found out I was in para menopause, being a chiropractor and fitness and in the whole, the body, I really dove into research, which I know you and I have talked about this before. Like I really dove into the research and, and how to approach being in this period differently. Like why wasn't my workout six days a week, sometimes two days, why weren't they working anymore? Why wasn't my nutrition working anymore? I was doing the same thing I did in my thirties, but I could barely lose a pound. So I really like diving into life over 40. And like, what are the best workouts were the best nutrition, things like that. And I put together this thing called the fit menopause blueprint, which is where I developed the four pillars, which are fitness, nutrition, mindset, and self-care. So in the book I break down kind of my journey and how I found these four pillars.   (11:12): And then what I do within the four pillars. So like fitness, for example, uh, that pillar, I do own a CrossFit gym. Now I love the competitiveness of CrossFit, but I've also learned over time that I can't put that much stress on my body anymore and expect to get the results. So it was almost when I decreased the strain I was putting on my body and still got in really good workouts, like hit type workouts. I was getting, I started getting results. So I almost stopped doing what I was doing and looked at it differently. Even though I wasn't torturing my body. Like you do in CrossFit, I still was getting in workouts, but I wasn't taking my body to that high cortisol level where I wasn't gonna recover or get the effects and the benefits of the exercise. So that's like, that is, is the fitness when I go more in depth than there and talk about like exactly what the benefits of HIIT and things like that, and then nutrition and then self-care and mindset.    (12:05): Can we talk about a little more in depth about the fitness, cuz I think what you're mentioning, women listening are experiencing and they're like, wait a minute, wait a minute, Shelly, tell me more about that. Because you know, there are different groups of women who really are in my community and one of the groups is those are those women who do CrossFit and they're real fitness fanatics and they get into their forties. And then all of a sudden exactly what you said, I'm working out like crazy and I can't even lose a pound. So can you speak a little bit more in detail about what's happening, why that's happening and do we need to work out differently? So...   (12:50): What in my own journey and then my clients, cuz now I, now I help other people with this. I have found that I still do CrossFit, but I do two to three days a week of CrossFit. And what I stop doing is the really heavy lifting. So I like to lift, but I don't need to take my body to that extreme of really straining underneath really heavy weights. Some women can do that, but as I got older, I realized I can't do that. So with that two to three times a week of CrossFit, and then I do the other two to three times a week of HIIT. Now HIIT is the high intensity interval training, but a lot of women do hit wrong. You'll see boutique gyms where they're like HIIT workouts, and they're 45 minutes to an hour long, but hit workouts. If you do them correctly, you're not gonna last 45 minutes to an hour.   (13:33): HIIT workouts tend to be, I've seen all different stats, but seven minutes to like 20 minutes. But the idea is when you are doing that work period, let's say 45 seconds on and 15 seconds off that 45 seconds, you are supposed to be hitting 90% of your max capacity of what you have to give. So that 90%, you're not gonna be able to keep a 90% capacity over45-minuteute period. That's not gonna happen. So those people that are doing those hit long, long workouts are not quite doing hit. And that's why sometimes hit is not getting people the results that they want. You wanna do shorter workouts, shorter bursts, where you get that rest period. So you're getting the heart rate up down your body's getting recovery. You're not taking it to that threshold of extreme stress like you do in, in some workouts.   (14:19): So we do have to work out differently and from what, what I've changed and from, from what the lady, my clients changed, it's made a huge difference because I also had people in my gym that when they found out I was doing this over 40 fitness, they signed up even, they were already members at the gym. And one of their biggest things they said to me is I've been doing CrossFit with you now for a year, two years. And my body hasn't changed at all. Like I still have this, you know, a little bit of weight in my waist. And a lot of the women had maybe 10, 15 pounds of lose, not anything major like 50 pounds or a hundred pounds. So, they were frustrated cuz they've been doing it for so long. They were working out four or five days a week.   (14:54): They weren't getting any results. And I said, listen, how about we change it up a little bit. Let's do two to three days of CrossFit. I will write up two to three days of hit workouts, and we'll try to decrease the strain on your body. And all of a sudden, within four weeks they could tell they, their energy was higher. They were, were covering, up, they were sleeping better. So then I was like, okay, fitness, you know is on it, but it's not the whole thing. Cuz obviously nutrition is 90% of somebody's journey and health. So I do feel like with the hit workouts, people just are doing them wrong. Mm-hmm , it's been taken too far where in order to get the most benefits from hit workout, it's 90%. I mean, you're at a sprint for 30, 45 seconds. Mm-hmm you get that rest period to bring it down. So that is the fitness part. And it's just, we as women think we have to do six, seven days a week, cuz that's what we did before. But our, we are not in our thirties anymore and that's not going to get us the results. There might be a small handful of women that get results doing that. But I mean, ideally we're fighting against our own bodies when we do that.   (15:54): Got it. All right. So number one, we've gotta change our output with our fitness, but you just said nutrition is 90% of the results we're getting. So explain that to us, Shelly.   (16:05): So with nutrition and owning a gym, everybody likes to just think it's all about working out, but it does matter what we put in our bodies, and I'm not one that's of strict nutrition. I'm not a nutritionist, but I just have been doing nutrition challenges and have a lot of certs of nutrition. And in my chiropractic degree, we Studi a lot of pharmacology and nutrition and things like that too. So I always feel like we're fueling our bodies. So I'm one that I don't like to drink my calories. I like to eat them. So if I'm gonna have something, I prefer it to be something that I would enjoy eating. But with nutrition, it can be hard because you want to have, you want it to be part of your lifestyle. You wanna enjoy what you're eating. A lot of people go on vacation, and they have this thing where they feel like they're torturing themselves.   (16:48): So it's really this uncomfortable and unhealthy relationship with food because we should still be able to go out and have a good meal or, you know, have a drink here and there. And which is a lot of people I realized women's hold up as they're like, can I drink alcohol? And maybe it's just cuz we're all over 40 now. And we need to drink, drink more often. But yeah, a lot of, a lot of women struggle with even when they hear the word nutrition, they think they have to cut all a bunch of stuff out and starve themselves. But what I try to get women to do is just eat whole foods, try to stop eating the processed foods, you know, eat more fruits and vegetables, vegans, you know, they have to find their own source of protein because two, one of the most important things, which I'm sure you'll agree is we have to increase our protein in this time. That's the number one thing I learned in nutrition for women over 40 and impairing menopause, we have to increase our protein. We're decreasing muscle mass and bone density over time. We're fighting against that. So we have to fuel our bodies with what it needs to stay strong.   (17:44): Yes we are protein deficient y'all so you got to up your protein. So definitely we've got fitness changes we need to make in our regimens. We've got nutritional input changes. And then you talked about mindset. I know that's one of your favorite topics. Let's dive into that a bit. What, you know, I think people hear about mindset so often when they hear it, they kind of just tune out and go. Yeah, yeah, yeah, yeah. Stress management. Yeah, yeah, yeah. Mindset. Yeah. Yeah. Yeah. So what does that mean to you? How can you help them get it so that it really has impact for them?   (18:18): Yes. Mindset was one of those. I always say, I always said it was woo. Woo. I'm like, yeah. Okay. Whatever. Just like you said, but the more I started reading, I was reading a lot of women that were in their fifties and postmenopausal, and they were talking about looking back and how they were struggling at the time. But now that they're through it, they're trying to like to give the, the younger people hope like, listen, it's, it's a period of time, but they were like living life. They were like, this is the best, best they've ever felt and they're in their fifties. So it kind of made me think about it a little differently. I started like researching like, well, why are they feeling better? You know, what are they doing? And, and how are they, why do they think this is their best life at 50?   (18:58): So I really started diving into that. And then I came across a ton of limiting beliefs. Like I'm not good enough. I'm never gonna lose this weight. All those things that women struggle with, I could have the healthiest girl in the gym here. Who's everybody would want to be, if you put her in a lineup of 10 people, everybody would pick this girl to be, and she is so negative, but that's like what women do. Like we are so hard on ourselves and she's like perfect to everybody else. But then she's still has things bad to say about ourselves. So as women, it's a battle constantly with how we talk to ourselves. Um, how people maybe have talked to us in our past. So with mindset, I first try to get women to look at this period of life differently. Yeah. It's hard. We're struggling to get up during the day.   (19:40): Maybe you're, you're one that is really struggling at your job. You know, things like that, where we just are facing all this stress from the outside, which is increasing our cortisol, which we don't want. So it's about wrapping our head around like, yes, this is where we're at, but I know if I take care of myself, if I'm taking care of myself, there are good things going on inside my body. Even if I'm not quite benefiting from all of it, like we are, we still need to increase our muscle mass and bone density or, or try to keep what we have. So mindset is just important to embrace where you're at. Even if you're struggling, like you're having a bad day. Sometimes the best thing to do is go out and go for a walk, like getting that in nature and that freedom and just knowing and being appreciative of where you're at. Like we talked about, like we have these bodies, like why are we gonna waste them sitting around on a, on a couch or not really doing things we wanna do. Mm-hmm skydive and stuff when I'm 60. So I'm trying to like preserve as much as I can just so that I can live life. Like why retire and, and not be able to do much cuz you haven't taken   (20:40): Care. Wait, have you been skydiving?   (20:43): No, but it's on my bucket list.   (20:44): Is it on your bucket list? Okay. So let's dive into this and I agree with you, you know, I think mindset is everything. It's everything at every age. But particularly at midlife, if we buy into the BS that society says who we are over 50 or even over 40 as women we're doomed. Right? Cause we're basically told by society that we are old undesirable, sexless over the hill, like we're done. And I think nothing could be further from the truth. So what are your top strategies? Like you mentioned using your body, going for a walk, like what are your top strategies for people who are in that negativity? Like it's not possible for me, it's too late for me, all these negative beliefs that we have, I'll never lose the weight. I'll never right. So 75% of us at the age of 60 are overweight or oh obese. In my opinion, it's because we believe that that's what's normal quote, unquote normal because seven 75% of us have it. It's not what's possible. Right? We can be a healthy, we can be the best weight we've ever been. We can have the highest muscle mass we've ever had, but we have to make up before it can happen in our bodies. It has to happen in our minds. We have to make up our minds first. And so what are your top strategies for people to stop believing the BS and change their mindset and their beliefs.   (22:16): So I almost have to come at it from a different angle with clients in that I have to start getting them small wins from the beginning. So one of my top things I try to do first is increase somebody's energy, help them increase their energy so that they then have energy to a lot of 'em are like, I have no energy to do that. I have five kids and a husband and you know, whatever. So it's increased energy. So these small wins and then getting them to be like, I feel better. And then as a coach and as a trainer and as a professional, then it's trying to get them to almost embrace that on their own, like a life coach being a life coach too. Like you're trying to get them to figure out what is making them feel better. So I have to come at it like a different angle.   (22:59): But before we talk about that, you mentioned the whole, I was going to this therapist during this time. I didn't know I was in perimenopause and he was a man in his forties and he was said to me, cuz I was like, I'm really frustrated. Like I can't run. I'm not racing. Like I've gained weight. And he's like, well, you know, you just, you know, you're over 40 now. Sometimes you just have to accept where you're at. And he said multiple of these comments over a period of like a month. And then another time he said, I said, I have this anxiety. I just don't, it's getting worse. And he's like, well maybe you just need to learn to, to live with the anxiety. Cause that's not gonna go away. He said so many things like that, that it like in my brain, I, I don't have the ethics of that or the morality of that.   (23:39): Like I feel like there's gotta be something I can do. I'm not just gonna roll over. Which is what I felt like he was telling me to do. I'm like, no, I'm active. I see women in my races that are sixties and 65 and they're ripped and they're, they're in really good shape. I said, I can see myself doing that. And that's where I wanna be. So that alone is like, well, I just wanted to say that before cuz I was really fighting a, the, a therapist that was, I was going to for help. And that's what he was putting in my brain was that this is just, I just need to accept where I'm at. And if I never, if I would've listened to him, I never, would've gone to this other doctor. And then obviously I let that guy go. That therapist go, cuz he was, he almost was holding me back from where I thought I could be.   (24:19): Oh I think it's so true. And I wanna reiterate what you're saying, Shelly, to everybody listening, you know, medical professionals are some of the worst when it comes to negative mindset, beliefs about women over 40 and they will, we are be it's because what we're, it's what we're taught. We are taught that women it's normal for their age to be overweight, tired, have no sex drive, lose hair, just all the things and be anxious, right? And that it's only gonna get worse. You can only use medications to try to control it. And there's nothing else. And, and that's a bunch of BS. So I would reiterate that you cannot go to traditionally trained practitioners, not MDs deals, therapists, all of them. They're not trained in that. So if you go to the hardware store for milk, you're not gonna get it. So you need to go to a different store. So what are some practices you found personally that have been helpful beyond disbelieving your practitioner?   (25:23): Beyond my therapist. So as far as the mindset, which was probably the hardest for me, because for eight months I had been beating myself up, like I'm a trainer and I gained weight. So I had to get outta the mindset that everybody was looking at me like, how am I, how am I coaching and treating and training people. When I, when I'm unhealthy, I look unhealthy. But when I talk to people, they're like, it doesn't look like you gained that much. You gained some weight. But, but in my head I was so hard on myself. I mean, I would look in the mirror and be like, who the heck are you? Like? You know, I just didn't even like myself. So what I had to do with mindset wise is I spent a lot of time really trying to dive into why I believe these things as far as what other people thought of me, like it should have mattered, right?   (26:09): Like all these other people's opinions shouldn't shouldn't matter. But I had to be kinder to myself and more gentler I spent, I gave myself and this is where the self care comes in. I just spent more time with myself. I started doing things like I'm not a big pedicure manicure person, but I started like going and getting a pedicure or I would go for a 20-minute walk or I started just doing acupuncture and not a lot of people do that stuff cuz they're in pain. I would go just to help balance out my hormones naturally. Or I would do massage. Like I really started trying to take care of my body. And with that, and with the small changes, like we talked about strategies with the women, these small wins, I just had to give myself the small lens. I had to just start feeling better about myself and building up like the fitness, changing the fitness, the nutrition, different things like that to where I, I started believing that or reading about other people that were so happy in their fifties. And I thought, you know what? This is just a time period. And I'm not gonna let, I'm very stubborn. I'm like, I'm not gonna let this beat me. If somebody tells me I need to do this, I'm gonna do it. Just like that therapist was like, no, you're not ever gonna be able to run and stuff again. And I'm like,   (27:15): Yeah, I'm like,   (27:19): And every woman is different. A lot of women, if they have a lot of weight to lose, let's say 50 plus pounds, it's their mindset is gonna be different coming in. They need to be more nutrition geared. I feel like because for someone that's coming in with 10, 15 pounds, their nutrition just needs to be cleaned up a little bit. They're probably already eating pretty healthy. They're just not getting enough protein. Let's say, but for somebody has a lot more weight to lose it's they have a lot more depth to their, their pain points. They're they're struggling a lot more mentally. So each client I get, I look at differently and I really try to work that with that client individually. So that's kind of where I start. I just try to feel where they're at. And I wanna know those deep things that they're feeling that they won't tell anyone else.   (28:04): Cuz like all those things I was telling myself, I wasn't, I couldn't put a word on it to express to my partner what I was feeling and like we were not doing good. So it's just being able to talk to somebody too, the support in the community, which I know you have your own huge support and community system. And that during this time I feel like has been the most beneficial for a lot of my clients. They like knowing that somebody else is going through what they're going through. Maybe not the exact same, but that mm-hmm , we're all gonna get through this. We're just gonna go through some ups and downs or like my books has the waves, the hormonal waves, but it's not beating yourself up in the meantime, but enjoying that we still have these bodies that we are, we get the pleasure and you know, the time to take advantage of using. So let's use 'em   (28:44): Yeah. Let's use 'em until we lose 'em for sure. So what other things, anything else you'd like to share on your fit, menopause blueprint or your menopause tsunami? How to ride the hormone waves like a badass. I know you mentioned the four pillars. We talked a little bit about each one, any last words or most impactful things that you'd like to leave everyone with Shelly?   (29:08): Well, I mean the biggest thing for me is, is really slowing myself down to appreciate what I, what I do have. Like a lot of times we get so busy in our lives that we forget, we forget those things. We forget like how far we've come, even as a person or as a human being and all the hurt we've been through and the negativity and, and that we ultimately are in control of how we feel like we, you can, you can start talking better to yourself. But what I like to do is I just like to enjoy fitness. I, there is a way to enjoy it. If you find something that you like to do, it doesn't have to be torture all the time. Um, and then I really do try to find that 20 minutes a day of self care time, whether it be reading, I have a client who her family just refused to give her 20 minutes a day.   (29:51): Like she had kids. And so we came up with something where she was like, I want 20 minutes, you know, to her husband, I need you to take care of the kids. I'm gonna go in the bedroom and I just need 20 minutes and I'll come out when I'm done. Well at first they were like, Ugh. But they started realizing when, when she came out of the bathroom, how much better or out of the bath bathroom, out of the bedroom, how much better she was feeling like she was less stressed and more at peace. And so they started like, go take your 20 minutes. Like so just little things that can make a big impact. Something you gotta communicate to your loved ones too. Like they don't, maybe they don't realize like how draining, how much you have on you. And if you're holding it all in, you're gonna explode, which is not healthy at all. Cuz we already are fighting the mood swings and the irritability. So you don't wanna make that stuff worse.   (30:36): Yes, absolutely. Well, thank you so much for your passion about this premenopausal menopausal time of life and for the work that you do. I think that together we can really make this the best time of life. In my opinion, it should be the best time of your life. And if it's not, you are doing it wrong. So , you've gotta get some information and inspiration so that you can move past what society says this time of life should be for us into what is possible. So you've gotta get skills, knowledge, tools, support is always what I say. Three pronged approach. And Shelly, thank you for that, that you provide, you have a great download free download for everyone. The top 12 per menopause, menopause secrets revealed. We will have the link in the show notes. Do you wanna tell everybody a little bit about that?   (31:31): So the ebook is just a little bit more trying to educate women. So it was more geared towards some like me that has no clue coming to it. So it goes over like even what hormones are symptoms of, uh, perimenopause and menopause and even the stages of menopause. So it's more of an educational tool where I don't go in depth in the four pillars in that it's more of a, this is what's gonna happen to you. Every woman's gonna go through it, just set yourself up for, you know, being aware that it's coming or share it with someone who like my mom, I asked my mom why she didn't share, uh, why she didn't tell me this was coming. And she said, when she was younger, they just were told they were moody and cranky. Like there was no, there was no she's like, so I didn't even really know what perimenopause and she's been through it and still didn't even know how to explain it. So yeah. So the ebook is just, and then I have other things on my, my website that can be downloaded free habit, stacking guides and things like that. So that's just Shelly burns. Uh, Dr. Shelly burns.com.   (32:30): Okay. We will have that in the show notes too. Dr. Shelly burns.com. We will have the link to download the top 12 perimenopausal menopause secrets revealed. It's interesting. What you just mentioned. One of my colleagues just texted us, texted us in a group thread that we all belong to. That she's at a small business development seminar sitting next to a 40 something woman who said, do you remember that mandatory mother-daughter tea? We had to all go to in about fifth grade where they told us how our bodies were about to change and what to expect with a little tool kit to go. She says, we need to do the same thing for women approaching Perry menopause. What a brilliant idea we for sure do survival kit perimenopause, tee time or something like we'll have to come up with a catchy name, but anyway, thank you so much for joining me today, Shelly.   (33:15): I hope everyone will check out Shelly on Facebook, Instagram, check out our website and go download the guide. Thank you so much for joining me today, Shelly. Thank you Dr. Kyrin, and thank you all for joining me for another episode of the hormone prescription podcast with Dr. Kyrin. Hopefully you have gotten some knowledge, tools and inspiration that you can use to move towards what is possible for you at this time of life. Because like I said, if you're not thinking this is the best time of my life, you're doing it wrong. So join those of us who really are having the best times of our life and figure out what it is that you need. Get the knowledge, tools, and support that you need. Thanks for joining me. I'll see you next week until then peace, love and hormones. Y'all   (34:05): Thank you so much for listening. I know that incredible vitality occurs for women over 40. When we learn to speak hormone and balance these vital regulators to create the health and the life that we deserve. If you're enjoying this podcast, I'd love it. If you give me a review and subscribe, it really does help this podcast out so much. You can visit the hormone prescription.com, where we have some free gifts for you, and you can sign up to have a hormone evaluation with me on the podcast to gain clarity into your personal situation until next time, remember, take small steps each day to balance your hormones and watch the wonderful changes in your health that begin to unfold for you. Talk to you soon.     Get Dr. Shelly Burns's “The Top 12 Perimenopause and Menopause Secrets Revealed” ebook for FREE. CLICK HERE: https://ebook.menopausesecrets.com/   Feeling tired? Can't seem to lose weight, no matter how hard you try? It might be time to check your hormones.   Most people don't even know that their hormones could be the culprit behind their problems. But at Her Hormone Club, we specialize in hormone testing and treatment. We can help you figure out what's going on with your hormones and get you back on track.   We offer advanced hormone testing and treatment from Board Certified Practitioners, so you can feel confident that you're getting the best possible care. Plus, our convenient online consultation process makes it easy to get started.   Try Her Hormone Club for 30 days and see how it can help you feel better than before.   CLICK HERE to sign up: https://www.thehormoneclub.com/home-page-essential

Tip of the day…Batch record!  Today I am supposedly going to talk about batch recording and Challenges.  Can I do a potent 5-7 minute episode.  No matter where you go there you are.  Some of my sales history and how the power of visualization  lands me where I am today.  Me getting laid off from tech and the book “What Color Is Your Parachute” lay the foundation for amazingness.  Ok, back on track!  Create a challenge to get your customers micro wins and create momentum in their life.  Check Cheryl Spencer's 5 day get 1000 followers TikTok challenge.  Our friend got 11,000 followers in that 5 days!  I was to stubborn to follow her model.  I'm creating a “get your podcast of the ground” challenge.Administrative: (See episode transcript below)  The people I mentioned in the episode.See See Cheryl Spencer's TikTok @monetizesocialclub See Dr. Shelly Burns @menopausesecrets See Pedro Adeo and his challenge workshop here: https://www.digitalmarketer.com/lp/pedro-adao-workshop/ and his design your challenge workshop. WATCH this episode here: Table Rush Talk Show.Check out the Tools For A Good Life Summit here: Virtually and FOR FREE https://bit.ly/ToolsForAGoodLifeSummitStart podcasting!  These are the best mobile mic's for IOS and Android phones.  You can literally take them anywhere on the fly.Get the Shure MV88 mobile mic for IOS,  https://amzn.to/3z2NrIJGet the Shure MV88+ for  mobile mic for Android  https://amzn.to/3ly8SNjSee more resources at https://belove.media/resourcesEmail me: contact@belove.mediaFor social Media:      https://www.instagram.com/mrmischaz/https://www.facebook.com/MischaZvegintzovSubscribe and share to help spread the love for a better world!As an Amazon Associate I earn from qualifying purchases.Transcript: Mischa Zvegintzov Tip of the Day batch record when the momentum strikes, batch record. That's what we'll talk about a little bit on this episode. But really what I want to talk about is challenges on the front end of creating some challenges. So very excited about that. But also batch recording. So, watch that glorious intro, I believe it's running in about three to four seconds on YouTube and about 20 to 30 seconds on podcast land. But enjoy the table rush talk show. I'll be right back. Subscribe, Like follow.Mischa Zvegintzov And I'm back. Batch record. Anybody savvy enough to see the episode right before this? We'll probably see that, hey, wait a minute. Your hair's the same. You're on the you're still on the uphill part of the walk. You know, when I like to keep my episodes between eight and 15 minutes. And I think growth for me, and 2022. As I record this, we're in February. growth for me is going to be getting less than eight minute episodes. Can I do a potent five or seven minute episode?Mischa Zvegintzov Real quick enough, you can see the ridiculous view. But I live in a magical part of the magical part of the world. Lots of magical parts of the world. I do believe this too. No matter where you go. There you are. So ultimately, if where you live, if your happiness is dependent on that. You may never be happy. I just happen to have landed. Encinitas, California. Cute little cottage. I'd say beach college but I don't want to give the impression that I'm on the beach. I can walk to the beach takes me five, seven minutes to Swamis beach. And I'm on the slope of a hill so I get some cool ocean breezes, breezes. And some, you know, little ocean view here and there. Not not not Whitewater. But yes, the ocean. So it's cool, whatever. It's quiet. It's about as quiet as it can be in a noisy part of Encinitas. Thanks for listening to that.Mischa Zvegintzov I think what's fun about that is that I back I was exiting the tech industry in 2001. And I'd had a good little run tech sales I lived in the San Francisco Bay Area. And that industry was collapsing. It's doing everything I could to stay in it. But the universe was like you don't get to stay in this industry. So I was reading what color is your parachute? I believe is what it's called. It's like find your next job or find your next career book. But what it had you do was a lot of visualizations, visualizations of where you wanted to live. What's your house look like? What's your neighborhood look like? You know, what's the weather like? All these things? Okay. And this is really funny. It's really funny telling you this story as well. Because I did that I took it very seriously the What color is your parachute if you talk to my wife at the time everything that I was the work I was doing was manifesting i I shit you not sorry I just for any parents out there that has their kids watching this or their their teenagers whatever I apologize for this relatively benign that was yes, so I I get a job coming up out of that in the home loan business and all my skill set comes together this is tail end to 2021 and I'm fighting it actually I'm doing all this work all this you know deep soul searching stuff as recommended by what color's your parachute? And of course I end up in the job of my dreams at the time, which I've since now pivoted out of sugar cane the job of my dreams, but I had to get 15 year run.Mischa Zvegintzov Sorry, I end up today The purpose of this whole story is in the killer little beach house in the neighborhood walking walkable tents and walking as I visualized in that book and how crazy is that? How crazy is that? So I love meditation I love visualization I love you know trying to talk to that source that source that higher power that creative intelligence God, people have all sorts ofMischa Zvegintzov I'm back, I had to hit stop. What's the beginning of the video, it's talking about batch recording and challenging and challenges. Fast forward, currently, and literally in the house of my dreams, which is not going to be the house of many other people's dreams. Tiny, sold 1949. But I literally have landed in what is perfect for my ideal. What a gift that is.Mischa Zvegintzov So challenges, I did a summit awesome. Challenge Challenge is a five day. Next on the list, create a challenge, your creative challenge to bring somebody into your ecosystem of what you have to offer, can do it free or paid. But you create a three day five days seven day some people do longer day challenges. But what you're trying to do is create micro wins. To give help people end up with a result at the end. And then you can make an offer at the end of the challenge. So what's an example I did this, I have this friend and she created a tic tock challenge. It's awesome. Cheryl Spencer, you can find her on Facebook, Cheryl a Spencer, you can look her up on the TIC tock as well. What's it like? So, gosh, I wish I could remember what I'll drop the link in the show notes. Subscribe, and look in the show notes. I'll have Cheryl's handle in there.Mischa Zvegintzov But Oh, one last thing I met on visualizing. This is the thing about visualizing like I ended up in the house. But how I got there. I could not have predicted that at all. Did the visualization. How I ended up there? Oh my gosh, the set of circumstances. Crazy.Mischa Zvegintzov Anyhow, back to Cheryl Spencer's tic toc challenge. So at the her goal with her tic tock challenge is to have somebody take their brand new tic tock account and get it to oopsie get it to 1000 followers, you start a non business, tic tock account, by the way and non business account, get to 1000 followers. And then when you have 1000 followers, you can put your links in there and things like that. And she's got this great model of creating content. So that's her challenge. It's a five day challenge. Zero to 1000. And she gets you on path for that. Awesome challenge. Check it out. I'll have that link in the show notes as well. But this 111 woman, friend of mine in the TCC X actually, her name's escaping me. Of course, damn it, it's one of those days. If you watch the Lisa Randall episode, though, it's no big deal. forgetfulness, we always have forgetting forgetfulness, no matter how old we are, check out our interview Lisa Randall. But that as we get older, we attach a story to it. And that story, if it gets heavy enough, it creates fear in us. And then we have serotonin release, which actually degrades hip hippopotamus know the hypothalamus gland or something, whatever it is, that gland in your brain. So it can be a self fulfilling prophecy. You're getting older and forgetting stuff. Don't trip on it. You're always forgetting stuff you always have. It's just when you were 30. You could laugh at off. Or when you were 20. You could laugh it off.Mischa Zvegintzov But my friend, the menopause lady. I'll have her link in the show notes as well. She followed as following Cheryl's method. Exactly. And is already at she went from zero to 11,000 followers, one of her tiktoks got like 450,000 views. Like it's crazy. She's done maybe eight episodes. She was crazy. She literally hit that 1000 followers in that five days. I mean, I don't know I'm stubborn, and so doing my own thing. So at some point, I'll follow her method. But right now I'm like, I'm following my stubborn method. I'm just trying to repurpose my, my interview clips and get him out on the social media to create awareness. It's all I'm doing repurposing content. So the challenge. So my challenge is going to be more along the lines of, you know, five day podcast. Challenge. Mischa Zvegintzov Judas Priest. Love the old Judas Priest. Skateboard Park. Great neighborhood. Yeah, five day, and I'm still mulling it over, I'm just about to dive into this Pedro de owes challenge. He's got a challenge, create a challenge course, perhaps I'll throw that link in there as well. But the challenge is awesome, it's a great way to generate leads, build your email list. Get people in your ecosystem for free. They're joining your email list, so you can email them and sell them stuff later. As well as, as you get your challenges going. Free challenge you can sell them a service coming out of the challenge. So me for example, let's say hi to at the end of the five days, you'll have the name of your podcast, you'll have the theme of your podcast, you'll have the art together, you'll have your intro and outro put together, just loose framework might be a little different. But at the end of the five days, you'll have all the pieces together so that you can then go to one of the you know, one of the distributors and create what's called your RSS feed. Now, at the end of the challenge, I'm thinking, I'll have the RSS feed. So I'll have the list of everything you need to do to get your podcast live. And it'll be free. Make it to the end, you're going to get this here's everything you need to do to put those pieces of the puzzle together. And people still run stop signs. Skelly. My little when my boys were a little scary. Anyway. Hey, if you're new, welcome to the table rush talk show. Welcome to The Table rush. Talk Show. How fun is this? What I could do is offer at the end to help you get your show live and charge a fee for that. And perhaps coach you moving forward. So that is an idea of a challenge. Probably realistically going to do something like that it's coming your way.Mischa Zvegintzov Take away from this value packed episode. Batch record baby. when inspiration strikes. Create episodes eight to 10 minutes long, eight to 15 minutes long. As soon as you get to your 10 minute mark, wrap it up, hit stop. Start on your next episode. Batch record challenges are really cool right now. You should look into it. Challenges. Number three, do a little visualization. Do a little visualization. You could very well end up in the house of your dreams with a business of your dreams with a woman of your dreams. The man of your dreams what else free in the mind. Think I covered all the bases Love you all. Have a great day. Thank you for listening subscribe, comment. Bye different names for it. But Hello Oh my gosh, to Jose talking about and I'm gonna have to edit this section out

I have the amazing opportunity to connect with individuals who are spreading their wings and achieving goals. Shelly is one of those women. She's a teacher who has found purpose and passion while living along side her farm.I feel it's important to share stories of individuals who are relatable so that you can see that dreams can be done. Shelly Burns is on social media as @shelburn

The New Year is here and we're ready for a fresh start. What better way to welcome in 2022 than speaking with Dr. Shelly Burns about how to best align your body, mind and be healthy in the new year. She isn't your “normal” chiropractor. Dr. Shelly believes in treating the whole body, not just the spine. She's also a personal trainer so she can read a person's body very differently than most. She gives us tips on how to get into shape, keep your muscles, and bones aligned. 

Today I am excited to be speaking with Dr. Shelly Burns, a Chiropractor with over 20 years of experience as well as a fitness expert, life coach, and creator of the FIT Menopause Blueprint. Her new book called “Menopause Tsunami: How to Ride the Hormone Waves like a BADASS” will be coming out next month. We talk about her personal journey as an athlete suffering with perimenopause, and how she created her 4 pillars for success for women to regain their ideal weight and confidence in midlife. You can follow the links below to join her community through social media or one of her customized fitness programs. Website: DrShellyBurns.com Private FB Group Maneuvering Menopause Community and the Meno-poss: https://www.facebook.com/groups/527410538362882 "I'm Over This Hormone Sh*t" 6 Week Blueprint starting Jan 3rd: https://perimenopausesurvivalchallenge.com/6weekblueprint

In this episode, I'm joined by someone from the UK, Emily Barclay.  Emily is a perimenopausal woman who after over three years of getting no answers from doctors finally realized she was in perimenopause.  Emily set about bringing together experts from around the world who helped women in this stage, and the perimenopause hub was born, she lives in the UK with her partner and their five dogs. Emily simply wants every woman to get to the point where she feels epic. And I very specifically use the word epic, because it has no judgment to it. Dr. Shelly Burns

You can control a lot of symptoms with fitness, nutrition, mindset, and self care. Are you going to cure menopause? No, we're all going to go through it, but you can feel better while going through menopause.  –Shelly Burns On this episode of the PlanSimple Podcast, I'm so excited to talk with Shelly Burns, a chiropractor and 20-year veteran of the fitness and health industry, about something we don't talk about enough—menopause and perimenopause. It's really important for us to understand what's going on with our bodies and to learn how to navigate this time in our lives.  Shelly shares her own story of gaining weight, having increased anxiety, and having a doctor who didn't help her. She found a new doctor and did some bloodwork and learned that her hormone levels were super low. Her doctor recommended a low dose of HRT, which made a huge difference in her daily life, from her relationship to her work and even not feeling like she was having a nervous breakdown. She had no idea what she was going through was perimenopause. Once she knew, she made changes to her workout and nutrition. She adjusted her mindset and worked on self-care. Twelve weeks later, she had lost the weight she gained and people noticed not just that but how she was showing up. They wanted what she had, so she created a blueprint to help people change. Because the first step is knowing what you are going through, and the second is accepting that you have to change your approach to your body.  We talk about:  Working with people (doctors, trainers, other wellness providers) who understand perimenopause Shifting workout focus to mobility and weights and ow weight gain in menopause can cause a spiral of other problems Changing how you eat (different thing work for different people, but it's probably different from what you've done)  Working on mindset and not giving up Acupuncture and massage as tools to support you through menopause What we don't know and how important it is to talk about and have a community of women during this transition BIO Shelly Burns is a 20-year veteran in the Health and Fitness industry. She wants to help empower women with her experience, personal coaching, training style,and advice on how to maneuver perimenopause and menopause. Her stories and struggle during this difficult time has led to the creation of The FIT Menopause Blueprint™.  Over the past few years, Shelly has helped 100's of women get their desired results in weight loss, energy level improvement, hormone balancing & sleep quality improvement with her online program. She is very passionate about helping women with their journey physically, mentally and emotionally.   LINKS Maneuvering Menopause Summit https://drshellyburns.com/ https://www.menopause.org/ Doable Changes from this episode: NOTICE WHAT'S HAPPENING. It's easy to brush off symptoms of menopause on COVID or stress or life being too busy. It doesn't help that we may have healthcare providers who dismiss what we are going through. Start by getting really clear on what you notice in your body. Pay attention to things like weight, energy levels, hot flashes, night sweats, anxiety, discomfort, changes in your cycle. It can be hard to remember accurately, so try tracking for a month (or more). TRY ACUPUNCTURE. We talked about acupuncture as one specific tool to help alleviate symptoms and help you feel better. If you have never tried it, give it a try. Shelly and I both find it makes a world of difference. Like acupuncture, massage can be supportive in this transition. Or simply give yourself more self-care. If you're currently not including self-care in your days, start with 20 minutes. It can make a world of difference. CHANGE YOUR MOVEMENT. More or harder isn't necessarily the answer when it comes to movement or working out. Shelly has most perimenopausal clients work on mobility and weights. Working with a trainer who is experienced with perimenopause and menopause can help you make changes that reflect what your body needs in this time in your life.

Are you tired of dealing with the pains of menopause? Dr. Shelly Burns is a doctor of chiropractic, gym owner, and menopause specialist and today, she is going to teach us how to overcome hormonal obstacles. I love this conversation and I know you will too so click play! If you enjoyed this episode, then you will LOVE Shelly's Maneuvering Menopause Summit. Claim your free ticket at https://maneuveringmenopausesummit.com/maneuvering-menopause-summit-2021n7sszym6?affiliate_id=3365507

Perimenopause and menopause can sneak up on women. Perimenopause symptoms such as anxiety, fatigue, and weight gain can affect their mood, confidence, and relationships. Losing weight during perimenopause and after menopause is certainly harder than before due to hormonal changes, sleep issues, and an overall increased stress load.Losing weight after 40 or 50 does not have to be a walk in the dark. Perimenopause and menopause resources, such as the Maneuvering Menopause Summit with Shelly Burns, exist to help you navigate this season that is often unanticipated by women. Arming yourself with knowledge about perimenopause and menopause, and tools to combat these completely normal changes, can help improve your mental and physical health, weight loss, and relationships. To sign up for the FREE Maneuvering Menopause Summit, go to https://maneuveringmenopausesummit.com/registration?affiliate_id=3366116. CoachingIf you're ready to lose the weight for good, you've come to the right place!Join my online course, Weight Loss for Health, to learn the science behind weight loss and habit change so you can lose weight, get healthy, and prevent disease. Also included with the program are weekly office hours with me and a membership site for encouragement, accountability, and support from other members. To learn more, go to https://www.weightlossforhealth.com/join.Free Weight Loss ResourcesWeight Loss Masterclass to Lower Insulin Resistance & InflammationThe 5% Mindset | How to Win at Weight LossThe Ultimate Food Guide | What to Eat to Burn FatConnect on Social>> Subscribe to My YouTube Channel>> Like My Facebook Page>> Follow Me on Instagram>> Connect on LinkedIn>> View My WebsiteConnect with Shelly Burns>> Register for the FREE Maneuvering Menopause Summit at https://maneuveringmenopausesummit.com/registration?affiliate_id=3366116 >> View Shelly's Website >> Connect on Instagram>> Connect on FacebookSubscribe & Review in Apple PodcastsAre you subscribed to my podcast? If you're not, I want to encourage you to do that today. I don't want you to miss an episode. Click here to subscribe in Apple Podcasts.Now if you're feeling extra loving, I would be really grateful if you left me a review over on Apple Podcasts, too. Those reviews help other people find my podcast and they're also fun for me to go in and read. Just click here to review, select “Ratings and Reviews” and “Write a Review” and let me know what your favorite part of the podcast is. Thank you!

hello? Hello, this is Caroline Schafer, your host, please help me welcome Shelly Burns. She is a doctor of chiropractic and the owner of active health chiropractic, a gym owner, and a fitness expert for over 20 years at CrossFit, H V L and nomad athletics. She is also a life coach and creator of the Fit Menopause Blueprint. She's always been very passionate about health , fitness and wellness. She strives to be a guide for women battling the hormonal obstacles. She feels no women should be staring at themselves in the. Wondering who was looking back at them or feels alone with their struggles. Women need to help women. Amen to that. Um, I bet you have a ton of friends because who wouldn't want you in their back pocket with an arsenal of information like that. Welcome. Welcome. I'm thankful to have you on the show. Thank you.  It's nice to be here. Finally meet you. I know we've been going back and forth for a little while, but we finally got it together. We do have a ton in common, but, um, tell us a little bit about your story. So as far as getting into the perimenopause and menopause scene, um, I've always been athletic. I've, I've been a trainer, uh, and right before COVID I started getting this mild sense of,  anxiety. And I'm a little high strung, but I never really, it never really consumed me where it stopped me from doing anything. And then kind of COVID. Um, my gym got shut down and everyone's like, oh, you're probably have anxiety because of the gym being shut down. And I was like, you know what? I'm so relaxed. This is the first break I've had since high school. You know, I went right from undergrad to grad school to opening up businesses and I've been never really taken a break. Right. So. I went to the doctor and he's like, oh yeah, here's some anxiety meds. Two months later it had gotten worse. And I was like, okay, it's worse. They gave me more, a higher dose. Then the next time I went in, because I still wasn't feeling good. He said, all right, now we're going to add one and we're going to increase the dose of this one. So by the time it was eight months, I was more anxious than I'd ever been. I was having a hard time focusing, sleeping. I was exhausted. Um, in all aspects of my life, um, my relationship was going down the tubes and I gained 20 pounds. Oh my God. I know. And as a fitness person owning a gym, I was beating myself up mentally. So this was very hard and I started having panic attacks, like shutting down type panic attacks, which I had never had in my life so those were scary.  I went in and I was like, listen, there's gotta be something else, like either I'm going crazy or something, but like the fact that I feel out of control, and when I look in the mirror, I don't recognize who I am like, that scares me. So he was like, oh, just go to a therapist. Well, I was done with that. So I was like, I'm going to find another doctor. So I actually went to a psychiatrist cause I'm like, I'm, I've lost it. I'm losing it. She said, let's, let's do some blood work. So it came back and she's like, oh, you're in peri-menopause. My immediate reaction was  I'm not over 50 and I'm 44 and I'm healthy. And, um, you know, these are things we don't know. Right. Uh, so she she's like, okay, we're going to put you on a very mild dose of HRT, which I was hesitant because you do hear bad things about it, which is from a study done years ago. She's like, I'm worried about you because  your amygdala and cortisol so high that you're, you're burning the candle. You're not getting any rest, and you're not, you're not gonna be able to bring yourself down with mindfulness because I was trying mindfulness and exercising more, even though I was not getting anywhere. So I went on that dose for two weeks, the minimal dose, and I have not had anxiety or a panic attack since, and it's been over probably about a year and a half. It completely changed my life. And then since then I started researching perimenopause and menopause and because I wanted to lose the weight, I was like, why am I not losing this weight? I need to get this off. So CrossFit five times a week, and then also running wasn't working. So I started researching on different ways of working out over 40. So I switched to high intensity training with total body and dumbbells. And not for me, not more than 15, 20 pounds, which for me is light singing and CrossFit, I'm doing 115 pounds over my head, you know, so I went lighter and I started focusing on full body movements and shorter workout. So 15, 20 minutes where I push really hard. And then I was doing yoga and recovery stuff, like mobility and flexibility. And I started dropping the weight and I also switched my diet, um, which I had done research too. So that's kinda how I got into it because I ended up seeing results with, um, me changing everything that I'd ever done from 40 and before that makes such good sense. I'm so happy to hear that hit was included in that. Cause I don't believe in working hard, I believe in working smart. So, you're preaching my kind of words. That's awesome. Well, good for you because I feel like so many people, they go to the doctor for answers and all they do is write out that prescription and it doesn't help. And you were looking for solid answers and they didn't even tell you, Hey, you know, like let's run some blood work and see where some of your numbers are at, and then getting them a lot of times to run the numbers that you want to see too, is another whole chore. I'm sure you have a lot of that from the big sigh. Well, it's hard seeing other women go through this all the time now. Like, because they'll come to, if I post something on my face. Hey ladies, like, do you even know what the symptoms of perimenopause are? Cause I didn't. I was like, I did it. And so many women that are Mike my age, or I graduated high school with started commenting like, Hey, so what is this? I think I'm going through this. And it made me realize like women out there don't know. So that's kind of also where my passion came from. I'm like, listen, I can use what I've learned in my expertise in the last 20 years and come up with something that can help women when they're in this 50, you know, 55 year old range where you can feel lost and not even sure what the heck is going on with you. And, we need to be educated earlier in life that this is going to happen. It's not just pregnancy to menopause. There's an in-between in there. Tony Robbins calls it make your mess, your message. I think you have slam dunk that. Um, so I know you have something called the Fit Menopause Blueprint. Can you talk about that. Yeah.  I basically took what I did and turned it into a 12 week program. Cause it took me about 10 weeks to get back to where I was before all this craziness happened. So, um, women at my gym were like, what are you doing? I want to do what you're doing. Cause they're, they were probably in their 50, 55 area. And they had been at my. Come in three, four times a week working out hard. I could see it, but they were like, I don't, I'm not getting any results. My body's not changing. So I said, well, listen, why don't we put you on this program? I just put myself on like a beta group and put you through it. Sure. So they started dropping weight, sleeping better. Um, and this is without HRT sleeping better digestion stuff changed. All these effects started happening and they were like, this is so good. You need to take it outside. What we're doing here in little Hendersonville North Carolina. So that's kind of when I started expanding and put it online . And it's basically four pillars, fitness, which I kind of went over. I use HIIT training, but it's delivered via an app where there's videos posted. So you don't need to guess, uh, what, what that is that I re written there, there's a video demonstrating awesome trainer who did all that stuff and then with that there's glutes and abs daily, uh, there's a recovery day where, um, You get a foam roller and I'll cross ball and everything in this package with the it's called a FIT package. And then on Sundays, there's like a 20 minute video where you're using things to recover. So fitness is like kind of whole body. We also do yoga for the warmups. So it's kind of a little bit of everything, but it's not like CrossFit where, I mean, you're exhausted every time you're done Cross Fit. Cause if you don't do it that way, It's it almost feels like you're not doing it right. So in my head, it's like, you've got to push to that zone. Well, with this, it's like, you're still pushing hard, you're sweating, you're, tired, but you're not stressing your adrenals and your cortisol levels. So it's, it's a better recovery and it doesn't, you're actually going to get results. So that's the fitness. The nutrition part. I use My Fitness Pal. Oh, the other thing about the fitness part. So at the end of that workout, you have to hit complete. So I get alerted. So it's a ton of accountability each day, I'm looking for that." I've completed it." And if I see like two, three days, cause it'll show me how many they've completed for the week. So if it's a red, like, Hey, where have you been? So if somebody struggles with accountability, this is like a really good way of doing. It's not just going to be workout delivered and I don't ever see again, the other thing is the nutrition. I use My Fitness Pal, cause that's what I like to use. And every night at the end of the day, they have to send me a picture of their macros.  I use macros to help ladies, cause you got to start getting more protein. The older we are, so got to kind of switch that carb protein balance. And then some ladies, we include a little bit of intermittent fasting because the macros aren't quite enough. So, and I've used both and I intermittent both of those actually. I don't ever do like a full day of fasting though. I feel like I'd be an angry woman. So for me, for me, a full day of fasting does it kind of, but I can do like 12 to eight eating and then not eat for that, whatever that is, 16 hours. So. That's kind of how the nutrition works. So a lot of accountability with nutrition, if you're having a struggle and you're like my fats too high, I don't know how to get it down. I can go in your diary and say, Hey, this is what you ate that day. This is really high in fat. Maybe try to find something else that switch out. So it's a lot of back and forth. And then mindset.  We do weekly calls as a group. So as a group, we work through different issues and we start those zoom calls with wins,struggles and goals for next week. So there's a lot of accountability in the group. And with the mindset part, we talk about different things each week. So like one week is menopause and anxiety. Um, another one is menopause and decreased libido, um, things like that, so that we can talk about them. People can talk about their issues and then we work on them. And then the last pillars self care. I'm a big proponent of taking care of your body and not necessarily doing it yourself, massages, acupuncture, anything where you're getting worked on and you get to lay there and relax,  get your nails done. I'm not, I'm not to get your nails done type person, but some people find that relaxing. Creating an environment where you're changing your lifestyle. Everyone thinks that like they have to do endless cardio. That's not true. The more cardio you actually do and less weight training, you're just offsetting any,  any gains you're going to make. So you can't just go and do cardio nonstop. That's not going to get you there as far as eating. You also don't want to do a restrictive calorie diet, right? Like those are not, they've shown that those are not good. You end up getting more weight when you come off of those or you start craving things and then you, you end up cheating and then bingeing. So I have to have a big fan of that. I literally learned this morning they've done a study on that it was about restricting your calories and , that success rate was 0.01% point. Oh, this is what America is preaching. And your success rate people is going to be 0.01. That's so pretty crappyodds. Yeah, and a lot of people do that and doctors tell you to do that. Exactly. They don't have nutrition degrees, and they'll tell you, you got to work out more and eat less. Yeah. That's like the worst advice you could give anybody. That's like setting them up for failure. No wonder why people don't like to diet. That's that's the other mindset part is working on women's nutrition. I like to go out and have a good dinner somewhere once a week but a lot of women torture themselves if they have a bad meal or bad day, and then it ends up turning into a weekend and then a week, and they're like, okay, I'm going to start Monday. I'm gonna start Monday. But so in this, it's very, very important that we teach the mindset around; it's okay to go have a bad meal. It's okay to have some glasses of wine that night, wherever you want. But the next day you need to get in, in a workout. Even if it's a 30 minute walk, whatever it is you want to do. Eat healthy that day, because then you're not gonna, you're not gonna ruin anything you've been working on. Exactly. I tell you your meal, same thing. If you have to have that slice of pizza, it's not the greatest thing for you. I know that, you know what? I always think. I always tell people there's always better options too. You know, like if you, if you make it yourself, you can use organic cheese and things like that, but whatnot. But because. You just, you end up eating 30 things that probably a more caloric than the thing you wanted to eat in first place. And, you know, it's like just eat it and you get that satiety and then you can move on and tomorrow's another day, you know, but it hasn't totally do deprivation. Yeah. Don't be nice. You have a bad meal that day. And then the. Don't beat yourself up and move on because yeah, you're still going to see results that way. I know people won't say that, but you will still see results if you're putting in the time and you're cause you want to enjoy food. I mean, that's the other thing why women quit is they're like, I'm starving myself and I'm only living once and they go on this whole tangent. I've heard, it's like, no, I want you to enjoy something. I want you to enjoy what you like. You just can't enjoy it every day. I mean, it's just exactly. I have a culinary degree, I'm from New York and I'm Italian. So yeah, food's been a major priority in my life. So I understand everything that you're saying,  don't beat yourself up, have something that you enjoy.  If I packed my suitcase, I might cheat , so that's my self-care rule. If I really want something, that's just going to make me feel really good, then I will do it. Um, so what, um, we went through the whole blueprint. I have to ask a question. Purely selfish reasons. I'm curious to know, like with women in menopause, the macros with your proteins and your carbs, what kind of ratio are you at? I found what works with  85% of the people I've put through this 40 protein, 30 cards and 30 Fat. And we start off with just getting those ratios. And then after two, three weeks, we work on cleaning up, what's making up those ratios. So the tricky part is just getting to those ratios and then once you're there, it's cleaning it up and making it more whole foods and, you know, healthier options that are making up your. You know, a carb is not a carb, you know, like a sweet potato sure. As heck isn't, you know, a bag of chips, you know, it's just not, not the same thing. I'm always saying you can always look for better options. What is a question that women often ask with menopause? Maybe there's something maybe that they didn't know about? Like, what is maybe the aha. Cause One that comes to my mind pretty quickly is. Just like I did when she said I was in peri-menopause. All I heard was menopause. And in my head, my mom hit menopause at 56. So I was like, what? I'm 44. So there's actually stages. So like, that's the thing, like there's menopause, which is one year of not having your period. Perimenopause can happen , I've heard numbers anywhere from five  to 10 years before menopause. So that's important though, because if people want a menopause, the average age is 51. So if you go into menopause, peri-menopause at 41, most women are not going to have any idea that a lot of their things going on, lack of sleep restless, exhaustion, night sweats, which it happened to me during COVID. So I would wake up every morning and take my temperature thinking I had COVID cause the bed would be soaking wet. And I thought I had a fever. That'll help your anxiety too. Yeah. So things like that, or decrease in sex or even sometimes painful sex starts happening in your forties to where. They just start not wanting to have sex and they don't really realize why, but there's there is help out there. And again, I'm more on the natural side where, you know, with exercise, nutrition, and mindset, you can actually decrease a lot of these symptoms and live, uh, you know, a healthy, well balanced life with, even though you'll have the symptoms, you can't get rid of them, but they can be managed to be right and make a manageable lesson than not, not so severe. I agree. We are really on the same page.  I think people don't put enough stock into the diet, exercise and mindset. People want the quick fix and  that's a hard thing to work with. It is not going to take a week 10 pounds. It's going to take a week now that we're over 40 to lose a pound, maybe a pound and a half. It's not that three pounds that you, we used to lose know in our thirties. So yeah, we've got to be educated earlier in life, basically. Um, to know that this is time because a lot of women will struggle the whole 10 years and then they'll hit menopause and they'll, there'll be like, oh, Oh, you were facing those symptoms, but you can, 35 year olds can start experiencing perimenopause. It depends on when your menopause data. So, um, and everybody's different. So it's, it helps to know this stuff before you actually get there. Being educated on your body and what it's doing is very important. When I was going through this and I had no idea what was happening to me, I kept forgetting things, I used to be able to read something and then be able to write it down over here. Like really good memory. In the gym. I would walk over to write something down on a post-it and I get over there to like, what was I going to write down? And then I'd walk back over here and I'd remembered. And it was like this weird, I couldn't remember things. Somebody would say something. And I was like, I got to remember that. And I couldn't remember it. And I was like, what is, I was like, I'm getting early onset Alzheimer's. And that happens too, in that 40 to 50, things just slip your mind. And you're like, whoa, like, whoa, it scares me before, you know, they go for it. It scares you before you know that you're in peri menopause cause you're like, what is going on with my brain something's happening? And you're scared that it is something like Alzheimer's or my mom died of, geo blastoma brain cancer, which is a beast. It scares the bejesus out of me,  and I have the thyroid, which is always related to memory. Woe is me with between both of them now. Holy cow. Um, but, um, so like maybe let's pick something. I know that women with the hot flashes, I had a sister who I remember visiting once and I never took off my coat because their house was blooming 50 degrees. It was like, is it cold in here? I was like, can I see my breath? I'm like, geez.  Do you have any hacks that can help women be more comfortable? let me think about this one.  I know about a thing called a chilly pad that they make that goes in your bed. Um, but is there anything else. Is there any food cause more? Oh, there are foods that cause more it's spicy foods can trigger hot flashes. I think caffeine, uh, a lot of caffeine can trigger hot flashes.  I never had a hot flash during the day, mine are always at night and I know some people have them during the day. But, I know it and work places. It's hard cause you can't quite communicate with your employer, but having a fan, having a fan around you during the day, I've heard women talk about that. But a  a lot of women will sleep with like the temperature very low and it, it like freezes their significant other super good for your health and your sleep quality. So I don't think that's a bad thing I also know about they make a fan and it, it is L shaped and it sits between the fitted sheet and the flat sheet and it kinda more on one person, um, than the other. And it kinda get it from the toes up. Um, I, my sister went through the hammers of hell with, with the hot flashes. I mean, to this day, I'm not real sure. Um, it's kind of like when they happen, they they're going to happen, but that's the thing fitness, nutrition, mindset as you can, with incorporating that into your life, you are going to be able to, have decreased amount of those and less debilitating. Um, there'll be shorter, they won't happen as often,  and there are some natural things, which I'm not a big speaker on, but there are some natural supplements which, um, we'll go over my summit in a second. A lot of things mentioned about things that will help with hot flashes and getting better sleep and things like that. I agree with you though that again, I think they're the best hack is the diet, the exercise and the mindset. And if you can reduce  the frequency, the duration, and, any of that. That's awesome. I mean, that, that's a huge hack. So  another kind of personal selfish question here. What are the changes since you're like exercise queen and menopause lady here, um, women over like 40, what needs to change in the gym. A couple things, one, you need to let you need to lift weights. I mean, gone are the days of just cardio because also when you hit 40, your, our bone mass and our muscle mass starts to naturally decrease. So if you're not doing anything, you're going to decrease at a faster rate compared to those of us that are active lifting weights. We are gonna, we are going to offset that degeneration change. I mean, is it going to happen ultimately? Yes, but like, we can slow it down, try to maintain a level where it's at, but you have to lift weights in the gym. It doesn't mean you've got to go out there and lift 500 pounds over your head. Dumbbells, like even any amount of extra weight that you want to use. You can also do body weight, but it's not going to be as good as resistance training and weight training. Plus do weight training increases your metabolism longer? Spending an hour on the treadmill. So that's important. And then,  you don't want to go and spend two hours in the gym and you also don't want to do things like called two-a-days, where you do an hour of cardio in the morning, and then a weight session at night.  Your body's not going to be able to recover. You're going to exhaust it. And your cortisol is going to raise your stress levels are going to raise and your body's not going to get the results that you want it to because it's not having enough time to recover. So you got to look at it as you want to get a good workout in, but you do not want to go out firing on all cylinders. I love that. And you just confirmed, like everything that I believe. It just makes sense if, if you're going to do cardio and then what is your burn last an hour or two, whatever and you can do something that could last six or eight hours. Hello? Like why would it shorter, shorter workout? You can do a 20 minute weight workout compared to endless cardio. And you're still, they're still not going to have the advantage that the person lifting weights. Does.I didn't know that tidbit. That's awesome. But yeah, it just, it's just, it's smarter. It's just smarter and it's its face and it's less boring.  And you don't want to get stuck in a routine that's the other thing. Yes, this is where the CrossFit comes in. Constantly varied. High-intensity interval training. You do not want to do the same workout. So to me, gone are the days of chest and tricep days back in bicep days, and then leg days, like you need to be doing total body every time you work out, not the same exercises though, different exercises and different workouts. So variety is also going to get you better results than doing the same workout. So trainers, there are good trainers out there. There's trainers, you've got to have a certain skillset for my thinking. Like you can't just have a personal training certificate. I feel like my chiropractic degree made me such a better trainer because we worked on cadavers. I got to see the muscles and where they connected, and I have a better understanding . Not every, trainer's going to be a chiropractor, but there are some out there with kinesiology degrees, with sports medicine, all sorts of different degrees, other than just a personal training degree, you want somebody who understands what that exercise is doing to your body, because then if you're doing it wrong, you're not going to get injured where you can't work out or if you're injured, they can rehab you the same time you're working out. So I'm a big proponent of find a trainer that knows what they're doing and it's not just about, 20 years experience. It's what, they've what they've learned in that process. Like what other degrees have they brought to the. Right. Just because you've done it a long time doesn't make you good at what, at that. I've always believed that regardless of the industry. you know, it's funny, sometimes I don't run often, but I do find running really good for my, my mind. I definitely get that runner's high. And if I'm really stressed out, instead of like going to see a counselor, I will run and I'll usually maybe do like twice a month. I don't do it very often. But, um, when I do see other people running their like form is so off, like I just really want to run up to them and I'm like, you are so messing up your hips, you know, it drives me crazy. People don't take the time to like, everything is on like YouTube today. It's just right there.  Don't take one person to. Find like 10 that are consistently saying a very similar thing. Um, but like learn how to do things so that you're not injuring yourself.  It's very important. Yes long-term so that you last really working out as a lifestyle, like there should never be a point in your life where you're like, I'm not working out, like at 90, at 90. I want to be able to be active. That doesn't mean. Slam dunking a basketball or anything, but I want to be able to move around it and enjoy life and, and take a hike if I want without having to be on a Walker and a wheelchair. So it is really important to embrace it. This is just, you got to get out of the mindset of, I hate this or this is torture, it's gotta be something you're enjoying and it's doing so much for you on so many levels. It's, it's just a natural therapist. I agree with you. I take off Sundays and I do this the excess amount of time that I gained in the day, but I don't really like it because I really like working out and knowing that I did that for myself, it's purelyhead game thing. It is.  But regarding getting older and whatnot, I know that you can regenerate muscle growth in through your eighties, which is so cool. People like, oh, I'm 50 it's too late. No, no, no more excuses. That is not true. And I love finding YouTube videos of people who are doing extraordinary things in their later years. Like I saw this lady 101 doing a split. I was like, that's so cool. She did actually, she was like a yoga instructor for years and she could do a backbend that like 101. That is what I want to do. I can't even do a backbend now.  Don't know if I'll ever be able to do that. I just have never been flexible and I've had back surgery, but it was wicked cold to me that if you stay mobile, you know, and they also say about less falls,  when you do walking lunges and things like that, it keeps your balance going and then you'll have less falls later on. But all this is so important to know. Ah, yeah. And don't don't, I don't want people to think. I, I hate running. I actually love running. I love, uh, endurance. I do obstacle course racing, which is anywhere from nine to 15 miles. So I love running, but I, because of, I feel like you can run, you can overrun and again, stress. If I'm running a train for something it's maybe twice a week, I'll do one shorter run during the week because I enjoy it. And then one longer one on the weekend. So I just don't overdo the running but running. Right. It still makes you feel good. It releases your endorphins. So if you like running, go for it, just, you just don't want to do it every day. I agree with, and it is not the best exercise. I am a huge proponent in HIIT.  I just personally think that's where it's at, but I do vary up my routine. One of the principles that I learned in my personal,  certificate class is that your body is a tent pole and they said, you need to stress it from all sides equally. Well, you fall over and that makes really good sense. And it's a really good analogy for people to grasp on because it's true. You need, you need to work out everything. It shouldn't be exclusive of. Oh, I just like leg. Well, yeah, yeah, yeah. Or women that are like, I just need to get rid of my bye-bye arm. I have here. I'm like, I just want to do. That's not going to burn any calories full body is what's going to burn the calories. So yes, absolutely. So tell me about the summit. It looks very interesting. I've been spying. Um, I'm like, this sounds cool. So I interviewed 30 speakers experts in perimenopause, menopause, nutrition, fitness mindset, self care, and intimacy, even which are the we're the fun ones. Um, yeah. So it's October 25th through the 27th, it's free the initial parts free. If you just want to hear the base interviews are free. We do have some bonus interviews that get just a little bit more in depth or one lady had a show and tell I'll just say that.  Which caught me off guard, but like I loved it. The first initial interviews, which are about 20 to 30 minutes are free, and there's 30 speakers.  You can watch it at home at work it's virtual. And not only that, but, um, so that day you have 24 7 access to those videos without the upgrade. Each speaker gives like a free ebook or a free, linked to something that you're really gonna love, like a bonus. And this, is at www.maneuveringmenopausesummit.com. And again, you just sign up, it's a couple of weeks away and invite your friends. You can watch it together, but I feel like this is also good for anybody in their thirties, because you're going to be so much more. Because the fitness and nutrition stuff, you can relate to your life now, no matter what age you are, let's, let's face it. Any of that you can, or even mindset. Yes. Um, we got hormone experts talking about HRT, non HRT, you know, natural things. There's just so much good, good stuff in there in such a wide range of topics that you will get something out of it. And again, you might as well sign up it's free and. Yeah. And like I said, invite your friends, have a glass of wine. Don't tell anybody I said that.  But you can go online or water.   I got so many good speakers on board and they just, they were so fun to interview.  I learned so much and I was the one interviewing. It just made me better at what I'm doing. And I feel like it'll make you better for your own journey that you're on and you'll learn so much. Cause they're really knowledgeable and been doing this for so long. So, right. I just want to add to the audience idea that I think like if you get two glasses of clean wine and you go with your partner to the event, because like they need to know too, because it giving them the insight of like what the heck's going on in my world. They will look at you vastly different, you know what I'm saying? Like you're giving them some clues as to, Hey, why is she acting like that? Why is she sweating all the time? Why is she getting moody? Or why is she forgetful? But to hear it from a professional perspective like that I think is just a game changer, you know? So I think everybody should go. I think I will definitely help you market that because I, I do think that there's a lot of ignorance out there, unfortunately. It's just something people don't talk about. We, and we need to educate ourselves, you know, it's your body. Um, and, and you need to know it's that simple. And again, you can get there, you can get there two ways,  the maneuveringmenopausesummit.com or DrShelleyburns.comnot not spelled out Dr. Shelley burns.com. That's the other way to get there. Um, but again, it's going to be fun. It's going to be fun if you don't want to, if you don't have time to sit there and listen, like I said, you can upgrade to the All Access pass, which just gives you 24 7 access for up to a year. So if you don't have time to sit there and watch 10 interviews in one day, and then there's also notes, um, I'm going through myself and taking notes on each speaker. So I'll be able to, there'll be those too. It sounds really, really cool. So one last question. My signature question.  If you could eliminate one thing in this world, what would it be and why? And it can't be hot flashes. Well, I don't have those. That probably wouldn't be something I'd say. well right now with how crazy I think the world is  me personally I feel like even though it drives my business, social media is, A place that's opened up a place for people to be mean hurtful lower other people's self-esteem and confidence. And bully kids, and not only that, but like pedophiles and stuff. Like they all, they all use social media as a means to hurt people.  If you could get rid of that, I feel like people would start having, connections again and conversations without just sitting on their computer in their rooms, typing all day. I feel like we're starting to lack connected. I agree. I agree. And especially with, with the distance thing , the no hugging, and the no touching.. I  do a lot of social media but I love it because I don't get into any of that. And I have like 5,000 friends. It's very rare when I have to like kick somebody off my list, you know? But, um, it's that when you see like a relative though, right?  I don't engage with, I engage with healthy conversations or just worry about promoting education to people. I don't worry about. What other people say or, or anything like that. But when you see like a relative post something and you're like, okay, I didn't need to know that that was a, your opinion of that, right? Like you're like, yeah, my mother-in-law say  you can only pick your friends, you can't pick your relatives. So what are you going to do, limit your time and your conversation. That was always my answer. Uh, Shelly you it's really great to have you today. Thank you so much for all this information.  And I can't wait for your summit to come out on the 25th of October, maneuveringmenopausesummit.com, maneuvering menopause summit, maneuvering menopause, summit.com. I will put all that in the show notes.

In this very first episode, meet your host and founder of The FIT Menopause Blueprint, Shelly Burns. In this podcast, Shelly will be tackling the tough subjects that women need answers to regarding peri-menopause and menopause, such as hot flashes, weight gain, mood swings, lack of sex drive, poor sleep quality, and much more.  A Doctor of Chiropractic, CrossFit gym owner, and a 44-year-old woman, currently in peri-menopause herself, Shelly created this podcast to reach women in all walks of life and help to support their journey through this sometimes frustrating life stage. So listen in to learn more about Shelly, her background, and what sparked her interest in this topic.  If you are a woman of any age, there's sure to be great information within these upcoming episodes for you, and if you know a woman who is currently struggling with any of these menopause side effects, be sure to invite her to listen along as well!  P.S. be sure to listen to the end for a free gift!