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Are you navigating the challenges of perimenopause and menopause? In this episode, Dr. Jan Schroeder, PhD, a fitness expert specializing in women's health, reveals how to manage hormonal changes, maintain fitness, and stay empowered through menopause. Learn how to take control of your symptoms, prioritize bone and heart health, and embrace your body's transition with confidence and grace.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe.In this episode you will learn about:How hormonal changes affect fitness during perimenopause and menopause.Why adjusting cardio workouts can help reduce weight gain and cortisol levels.The critical importance of heart health and bone health for women in menopause.Managing menopause symptoms like hot flashes, brain fog, and sleep issues with exercise.Why strength training and shorter, more focused workouts are key to maintaining fitness.Episode References/Links:Jan Schroeder WebsiteEve By Cat BohannonGuest Bio:Dr. Jan Schroeder is a professor and past Chair of the Department of Kinesiology at Long Beach State University. She coordinates and teaches in the Fitness and Integrated Training Bachelor of Science degree program and has authored over 60+ articles in the area of exercise physiology and fitness. She also owns Garage Girls Fitness, an in-person and online training company focused on group exercise and health and wellness education for women. In 2021, she was named the IDEA Fitness Leader of the Year. Her areas of expertise include older adults, women experiencing the menopausal transition, as well as fitness trends and programming.  If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. DEALS! Check out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox Be in the know with all the workshops at OPCBe It Till You See It Podcast SurveyBe a part of Lesley's Pilates MentorshipFREE Ditching Busy Webinar  Resources:Watch the Be It Till You See It podcast on YouTube!Lesley Logan websiteBe It Till You See It PodcastOnline Pilates Classes by Lesley LoganOnline Pilates Classes by Lesley Logan on YouTubeProfitable Pilates Follow Us on Social Media:InstagramFacebookLinkedIn  Episode Transcript:Jan Schroeder, PhD. 0:00  The media around menopause so oftentimes is negative that it doesn't focus on the positive aspects of menopause, like, thank God I no longer have a freaking period. I mean, that's a huge positive. I just sometimes think that the media focuses on all the big changes that can affect us. But they don't focus on, hey, this is just part of life. This is natural. This is not a big deal. We can make it better. Lesley Logan 0:21  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Ladies, this is the episode you have been asking me for. This is the one I have been hearing from you. I already say this when we get to Jan, but I just want you to know. I want you to be excited. I love this interview. I know I love them all. I do. But I love this interview. Shout out to my friend Michelle Sims, who introduced me to Jan Schroeder, our guest today. We are talking perimenopause, menopause and fitness. And I am so, so excited for this, because in being until we see it, when our hormones change, it can be freaking annoying. It can be very difficult. It's a big change. There's a lot you'll learn about yourself. And so what I love is we are now armed with some information, how to listen to our bodies and what our workouts need to look like. And you are going to love this, and it is positive and exciting, and there's not doom and gloom when it comes to perimenopause in this episode. So I cannot wait for you to get this information in your ears. Here is Jan Schroeder. All right, Be It babe. You asked a lot. I heard you. I told you to be patient. I know patience is not for many of us, but also especially when you want to know about perimenopause. So today's guest is Jan Schroeder. She's amazing. She's a dear friend of one of my friends, and so I'm so glad when the world's collided and we can talk today. Jan, will you tell everyone who you are and what you rock at? Jan Schroeder, PhD. 2:16  Of course. Well, first of all, Lesley, thank you so much for having me on because this is a topic that I love talking about. My name is Dr. Jan Schroeder. I am a professor at Long Beach State University. I am the coordinator for our Bachelor's of Science degree in fitness. We are one of the only universities in the country that has a degree in fitness. So we really focus on training students to go into the fitness industry, which is, I love it, because I developed the degrees.Lesley Logan 2:47  That's a degree I needed, and I went to college down the street. I should have gone there. Jan Schroeder, PhD. 2:51  Yeah, exactly. Yeah. Most of, most universities have an exercise science degree, which is more of a clinical track. You know that students want to go into physical therapy or occupational therapy, but we focus on, let's get them into the industry and teach them how to work with clients, and all of that. The science plus the art of the industry. Lesley Logan 3:12  Yeah, because working with humans is a whole, I've been teaching Pilates for 16 years, and I'm often a client of a personal trainer or something. I was telling this to my, those in my mentorship today, they're complaining. They said one of their clients is like, complain about being uncomfortable. And I said, Well, change is uncomfortable, and sometimes we have to be honest with people. So there's a difference between pain and discomfort. And I said I had a trainer called me out because I had fractured my tibial plateau, non-surgical, but I was off it for eight weeks, and so I'm starting to squat and lunge again, and I was immediately like, ow, can't do it, it hurts. And he, the first couple of times, changed the exercise, and then one day he's like, so Is it painful, or is it hard? I was like, oh, noted, and that's like long story to talk about your thing, like the art of working with people.Jan Schroeder, PhD. 4:06  Exactly. But it's also what makes it fun. You know? Lesley Logan 4:11  Never a dull day. So okay, but that means you've been doing this for like, your whole life? Jan Schroeder, PhD. 4:18  Yeah, yes, yes, and we just won't say how long that's been. It's, yeah, I've been in academia for a very long time, but I'm also in the industry. So I teach group exercise. I have my own business that deals with women who are going through the, you know, menopause and beyond. That's a clientele that I love. I love, love, love working with these women, because it's such a unique transition in our life, not just what's going on physiologically, but what's going on socially and psychologically, that it just is exciting. And I find that these women that I work with, they want to know the education behind it. Instead of just, just tell me what to do so I look better, it's now it moves beyond that, tell me what to do and why to do it so that I feel better.Lesley Logan 5:14  Yeah, I agree. I was telling my team. I was like, OPC is not for the 20-something who needs a burn. This is for the woman who's like she is, she's done on things. She's not, she knows what working out means. She knows she has to do it. She wants to feel seen and supported, and she wants it to make to be amazing in a few minutes she has for the day and like, that is who this is for. But she wants to know how it's working. But I think you know when you're younger, you can get away with, like, not knowing. You could just do anything. Jan Schroeder, PhD. 5:41  Yeah, exactly.Lesley Logan 5:44  You do get to a point especially, it's also very interesting. I think it really, I don't know, maybe doesn't suck because it's not doom and gloom. But it's interesting that at the point that our bodies are changing is also often, for many women, the point when they have time to think about their bodies and why it changed. So then it's almost like they don't have a baseline to kind of go off of. I don't know. Maybe that's just like something I've noticed. Jan Schroeder, PhD. 6:06  Yeah, and I well, and I also think the, I don't want to call it, I don't know, I'll call it the press, the media, around menopause, so oftentimes is negative that it doesn't focus on the positive aspects of menopause, like, thank God I no longer have a freaking period, you know? I mean, that's a huge positive. I can't get pregnant. That's a good thing. I just sometimes think that the media focuses on all the big changes that can affect us, but they don't focus on, you know, hey, this is just part of life. This is natural. This is not a big deal. We can make it better. Lesley Logan 6:49  Yeah, I think you're right. First of all, I rarely heard a, I would call when I was younger, they called like, the change. And like, it was a little hush, and you just see grandma, like, just fanning, you know, and you're freezing. And so just very specific examples, and then it's you're on the other side. But no one actually, like, talked about it and I feel what's really cool for me, I'm 41, and I have most of my friends are over 45 there are in their early 50s, and so they are telling me all the things are going through, and they are also telling me, like, hey, I wish I'd done this in my 40s. It would have made my whole life a whole lot easier. And so since you are in fitness, like, our fitness does change, especially when we're in the change. So can we talk a little bit about perimenopause, fitness versus menopause? Like, what happen? Do we get to work out easier (inaudible)?Jan Schroeder, PhD. 7:41  Well, it's, you know, with what our body's going through. So if you think about our physiology, we really peak for our strength, our cardio, respiratory fitness, our range of motion, so our flexibility. We peak in our 20s, which is pretty young to be. Lesley Logan 8:00  Why do we waste the peak on the 20 year old? She doesn't even know what she wants. She thinks she does, but we all know when we look back.Jan Schroeder, PhD. 8:08  Exactly. So then once we you know, we get past that, late 20s, early 30s, where, okay, now things are a little bit different. And you hear women go, oh yeah, I can't just go run five miles and lose 10 pounds. It's those sorts of things. So what's happening in the body is there's a lot of physiological changes that happen with aging. So just real quickly, my area of expertise, my PhD, is in exercise physiology, with a concentration in gerontology, so with the older adult, so studying how we possibly will decline in our physiology, it's not something that we can stop. We're all aging, but we can make it so we delay it. If you're an elite athlete when you were younger, you're going to see declines. If you didn't exercise, and you start exercising later in life, you may be in the best shape of your entire life because you got stronger, you got fitter, you know. So it's everybody's a little bit different, but with fitness, it does not need to decline, like people think it does, but we also have to take into account, okay, it may be harder to maintain that really elite level of fitness that some people enjoyed, maybe they were an athlete or a fitness competitor or something like that. That's hard to maintain as we get older, to have really good fitness level, not as hard to maintain. So does that make sense? Lesley Logan 9:46  Yeah, I think I'm with you. People have told me, like, oh, after 30 you're not getting any muscle, and there's all this more doom and gloom. It's like, then what's the point? My dad is 72, the time we're recording this, and he deadlifts almost 300 pounds, he back squats almost 300 pounds, and he benches over 200 and he is 72 and yes, he's not having huge gains whenever we do one rep max is like, it's not like 15, 20 pounds difference, but he's actually getting stronger. It's kind of amazing. So, yeah, it's, I see what you're saying. It's very cool. We have to just have expectations. Like I'm I used to run seven-minute miles. I no longer do.Jan Schroeder, PhD. 10:25  And do you want to? Lesley Logan 10:27  You know, I don't. Actually once I, here's the thing I noticed that perimenopause, and we'll get there, ladies,but like once I started working out, based on my cycle, I got this app, but it told me, like today, do higher volumes. This is what it looks like, if it's cardio, this is what it looks like when it's strength training. I feel so much better than when I worked out the exact same every single day of every single week, right? Just but me, you know, I again. I'm older now, so my body needs.Jan Schroeder, PhD. 10:54  Yeah. So it's, you know, with working out, as we go through this change, our hormones change, and that affects how we should work out for whatever particular goal it is. So I always talk to my clients about when they're going through this, we want to hit three areas. We need to worry about the symptoms. Maybe you have hot flashes, or maybe you can't sleep, or maybe you have that brain fog or some cognitive difficulties during this. These are all typical symptoms of menopause. So we need to work out to make sure that we're addressing those symptoms, and that's usually what women focus on. I want the symptoms gone, and especially like weight gain. That's a huge thing, because we tend to gain weight around the middle during this time period. But I also have to explain to them, okay, that's fantastic, and we are going to get there. We are going to do that. We're going to work on providing exercises and exercise routines that hope to minimize the symptoms, but we also have to work on our heart health, because as soon as we go through menopause and we lose our estrogen, our risk of heart disease increases dramatically, about five times. Lesley Logan 12:15  I heard that the other day, and I was like, oh, because you know, like, you're, I'm like, okay, how do we prolong? How do I get menopause (inaudible) I'll have my (inaudible) in my 60s. I'm sorry, I shouldn't beg for it to go away. Jan Schroeder, PhD. 12:28  Yeah, exactly. And the problem is with heart we don't think about it as women. The men have the heart disease. The men have heart attacks. Well, we get right up there with them, the same risk factor, and we do it really quickly. And the scary thing is, is that we don't recognize the signs of heart disease and heart attacks in women, because they're slightly different than men. But not only do we have to worry about heart health, we have to worry about our bones because you break a bone and it's not great. Lesley Logan 12:57  Yeah, I know. Everyone listening, whenever I teach on tour, whenever I can, I teach this one Pilates marching exercise. It's a standing marching thing, and I would make my 80-year-old client do it all the time, and she came twice a week, and she and she hated it. She rolled her eyes, and she's like, why am I doing this? And I'm like, to be honest, it's because if you fall and break a bone, that's kind of it for you. Like, that's the end. I'm just gonna be, it comes with risk, it's just like, it's a downward spiral. And she was like, you know, whatever, that day she went to Rodeo Drive. So I taught in L.A., she went to Rodeo Drive, and she had her phone in one hand and her purse in the other, and she was walking down those rounded Roman type steps, and she missed one, and her body did the marching thing where it picked its legs up, and she basically ran down the stairs. She did not fall, she did not break anything. And she said, do I have to do it every day? I'm like, yeah. And then I was like, thank God it worked. Yeah, but it's true. Like, it really is. It's a bad thing. So okay, we've heard about bones. We've heard about our heart, and that's like, so yes, we, yes, in perimenopause, a lot of women are like, I would like to not have this. My body is changing, my clothes don't fit, but you're saying we need to have, we have other focuses that are more important.Jan Schroeder, PhD. 14:12  Well, and I'm not saying symptom relief is not important, because it really is. If you have one through menopause, those hot flashes are brutal. They are brutal. A friend of mine explained it to me as she said, my body is internally combusting. And I'm like, yes, that is it. Because it's not like you're hot from being out in the sun, you are on fire. And if we can reduce the severity of that through activity, that's fantastic. If we can improve sleep, which is critical in this stage of our lives through exercise, that is important. So all three areas we gotta kind of keep in the back of her mind of I need to work on my heart, I need to work on my bones, but I also want symptom relief. Lesley Logan 15:05  Okay. Yeah. And we can do that through fitness? Because that's, okay, hold on, you have to tell me. Because when I read something, it was like, well, the workouts you can do, it almost seemed like baby workout. I was like, this is not gonna work for me. I already work out like, this is that's great if you've never done it, and I'm glad that there's something out there, but like this, I'm not just going to do a little bridge and hope it helps.Jan Schroeder, PhD. 15:26  Exactly, yeah, it's, you know, for those of us who've worked out all of our lives, one, we're a little bit better off in menopause than somebody who starts later. So, if you're, you know, for your listeners, if they're in their late 30s, early 40s, they gotta get on it. They gotta get that regular exercise program going. Because what the research shows is that women who have been active are better at keeping off the weight gain that we see, especially the weight gain around the belly, our bones are better. Our heart disease risk is lower. Symptoms tend to be less severe if we work out prior. You know, if we've, so, continue to work out. That's a good thing. Lesley Logan 16:13  My ladies who are in that age range, I don't care if you've got kiddos, busy life, this is the time. So yeah.Jan Schroeder, PhD. 16:19  But if we start working out later in life, doesn't mean that, oh well, I'm not going to have those benefits. Yes, you will, I promise you will. Lesley Logan 16:26  Yeah, good, yeah. So that's not that it's ever too late. It's just that there are some signs that, an evidence that it could be easier if, if you have the option to start, do it. Okay. Jan Schroeder, PhD. 16:37  Right. Yeah. And then for those of us who have worked out consistently. I typically work out 14, 15 hours a week. But, I mean, I'm in the industry. I've always been active, those sorts of things. I can't slack off on that. So what we find is that when we go through menopause, we start to reduce our activity level. We reduce our exercise level. We reduce our what we call spontaneous physical activity. You know, where you're up and cleaning the house, or you're up and gardening or whatever, we reduce that by almost 40%. Lesley Logan 17:16  Oh, that's going to be, you're gonna start seeing changes everywhere, inside and out, because that's a huge, that's not a little bit, that's a lot. Jan Schroeder, PhD. 17:25  That is a lot and we might not even realize that we're doing it. So you know, keeping a fitness tracker that is letting you know how many steps you get into the day, or keeping a fitness journal where you're jotting down what did I do today? How often did I sit today becomes really important because, you know, a client sometimes will say to me, Jan, I'm doing all the workouts that you've prescribed, but it's not working. And I say to them, what are you doing in the other 23 hours of the day? You know, and that helps them to go, oh, oh, okay, I understand that. And here's the thing, I don't want to blame women for doing that, because that is dictated by estrogen. When we lose estrogen in our brain, so estrogen affects all different tissues in the body. So when we start to lose estrogen, it affects our brain, specifically the hypothalamus. And the hypothalamus is responsible for how much food you eat, how much energy you expend, and when we take estrogen away through menopause, what the brain does is that hypothalamus can't regulate that anymore. We tend to eat more. We tend to move less. Lesley Logan 18:44  Okay, this is, so it's not a willpower thing. It's like biological and so we have to be conscious about getting up then having that spontaneous movement or tracking things to make sure that whatever, not whatever you were doing before it, but like, just that so you're not doing a 40% drop like you're, Jan Schroeder, PhD. 19:02  Correct. Lesley Logan 19:02  That's so huge, you know.Jan Schroeder, PhD. 19:04  It is. And I find that women all the time, they just go, it's my fault. It is not your fault. It is physiology. It is biological that your brain is putting you into this pattern. And so we just have to be extra aware of what we're doing. Lesley Logan 19:25  Yeah, yeah, intentional. So, okay, so if we are in the perimenopause, so the women who have not had that one year, no cycle, you know? And that's, it's like, it's like a moment that you're menopause, it's so confusing. One day and that's it. And you can be in perimenopause for years. Jan Schroeder, PhD. 19:48  Yeah, years. You can be in perimenopause for up to a decade. Lesley Logan 19:53  Yeah. Fun. One of my girlfriend says, I'm having hot flashes for her birthday. So enter these inserts that go in your bra. They're from the freezer, and you can stick them in your bra. And she loves them. I was like, I think that would be so hard to put in my bra one day, but I don't have hot flashes. So how should they be thinking about their working out in the perimenopause years? Jan Schroeder, PhD. 20:17  Okay, so a big thing with this working out is a lot of us who are going through menopause right now, we grew up in the 70s and the 80s, and cardio was king. You did high intensity cardio. You did tons of cardio. Lesley Logan 20:34  I did step classes as a teenager. I was, my mom, I would have step class, Jazzercise. Hello. Jan Schroeder, PhD. 20:41  Exactly. So cardio is, I should say cardio is queen, type of thing, but with it, a lot of times during this stage of our life, we need to actually back off on cardio. And the reason for it is because of our cortisol levels. So cortisol, they call it the stress hormone, and it can lead to weight gain. So cortisol is really, really important in the body, and it gets a lot of bad press, but it's a good hormone. It's that fight or flight hormone, and we naturally have a high and a low during our day with cortisol. We are naturally high in the morning, so that promotes alertness, and it helps us wake up and get our day going. And then throughout the day, cortisol is going to drop. So at night, we want our cortisol low so that we can sleep, otherwise it interferes with our melatonin and a bunch of other hormones. So that's what we want to have happen. But during this phase of our life, a lot of us are working, children, aging parents, you know, maybe financial stress, whatever it is, we have a lot of stressors going on. And when we have stress, cortisol comes up high, and it stays high. That's not good for our body. We are in this constant state of what do I do, where do I go? How do I solve this? As opposed to having a natural high and a natural low. So when we hold on to that cortisol, what it does is it increases our food cravings and it increases belly fat. So exercise is a stress. It is a stressor, but it's a oh, we peak and then we come down. So cortisol comes up while we're exercising, comes down. But if we are stressed, hot flashes are killing us, you know, I'm forgetful, I'm not sleeping, our cortisol level is high, and if we do a lot of cardio on top of that, we're going to really spike, which then can lead to additional issues. So a big thing in this phase is, if you are feeling those symptoms and you're feeling episodic stress or chronic stress, then we need to take that cardio down short bursts. So like a hit training, where you have a high and then a rest period, high and a rest period, but that activity is short, as opposed to doing these long duration exercises that maybe you know you've been used to you might do an hour, hour and a half. We need to cut those down to less than 40 minutes, to help control the cortisol levels. And that is probably the biggest thing I can suggest to women, because they say I gotta do cardio to lose weight, but the cardio could be making you gain weight. Lesley Logan 23:40  Oh, thank you for sharing this, because it is something that I've been really trying to help because I was a runner. I was a professional, so I ran all the time. And, you know, definitely in my 20s, like I was my leanest when I was running, I still run. I run very differently now, because it's not actually the same, because I run my own business. So there are stressful moments, and then, you know, I can tell, like, if I've run during certain times of my month, because I still have my cycle, it actually makes me feel worse, because I'm, you know, like I got, like it's a whole thing. So I have, I definitely have been trying to change how I see cardio, but also I've been trying to help people and women say, like, you don't have to do these hour-long like, kill yourself at the gym workouts to get results, you can do a lot in a little bit of time. I love that you're saying this. Like, that's hard for the hour-long session people, but like, we've it's because we pay people by the hour. I'm convinced that's why hour-long classes exist. But you know, like, we can give ourselves permission to stretch. You know, take some time to bring that down, instead of being at the gym doing cardio for an hour or some sort of like jazzercise class for 50 minutes. Jan Schroeder, PhD. 24:51  Yeah. So I own a website where I have in-person clients. I have on-demand classes, and most of my classes are 30 to 40 minutes, and I would get the question, why don't you have hour classes? And I'm like, Well, let's talk about hormones. And once you educate women and you give them the permission that it doesn't need to be an hour, then it just is like, oh. Because of all those stresses, you gotta get the kids to baseball practice or or gymnastics, or whatever it may be. And we're tide crunched, and you're, you may be working as well. Half an hour. Awesome. Beautiful. You know? Yeah, and the other important one on especially cardio and resistance training is the timing of them becomes important as well, that ideally, during this time period, we would love to see you working out in the morning, and that's challenging. I get it because I'm teaching at the university in the morning, but when we work out at night, our cortisol levels are going to spike because the exercise this is exact opposite of what we want to have happen, because we want the cortisol levels to drop so that we can have restful sleep. And that's a challenge. Lesley Logan 26:14  It is a challenge. My husband's going to listen to this. We're going to talk about it, and we work out from 6pm to like five and sometimes 4:30 and I am like, I wish you were a morning workout (inaudible). So just see, hear this babe. He wouldn't, when I say morning, my morning is like 6am but I would love 10. Okay, so we talked about the workouts for before peri, then peri, and once we're there, we obviously worry about our heart, but like, what are some working outs that? Is the workout still 40 minutes or? Jan Schroeder, PhD. 26:51  Yeah, because as we grow older, both men and women, our cortisol levels tend to rise. It's just natural. It's not something you can stop. So ideally, yeah, we still want to keep those workouts to 40 minutes or less, but now, if you're not stressed and you don't have any of the you're sleeping like a baby, you can go and do your two-hour workout. That's fine. If you start to see changes in your body or that's not working for you anymore, then you need to modify. So I don't want to discourage anyone from working those longer endurance sessions, but if you're not seeing what you expect to see, then we can modify and maybe take it down. Lesley Logan 27:38  Yeah, that's cool. So often people will then blame the food or the other things. And we're not often looking at the thing if they were doing the gym, that could actually be causing not the results we're looking for. Yeah.Jan Schroeder, PhD. 27:51  Yeah, as we say in menopause, and I use that as, from peri to post, we have to focus on three things, the exercise, the nutritional environment. What are we doing? We might not be able to do the same thing that we did when we were in our 20s. And then our hormonal environment. Those three work together to protect the heart. They work together for symptom management, and they work together for our bones. So if you just do one, if you only do exercise, it's not going to work. If you only watch what you eat, it's not going to work. If you ignore your hormonal environment, it's not going to work.Lesley Logan 28:31  Good luck. We had on a female telemedicine, and I was like, you know, I've had years of low testosterone, and everyone is just like, you need to lift heavy weights. And I'm like, I do. I lift as heavy as I could hold on to in this moment, I am aware I bought it. I'm not the girl who doesn't pick up the big weight like I am bought in. It is not going up. And so I finally had someone listen to me, and holy freaking moly, guys, find someone. I am loving life. This is amazing. Just a little bit of, a little bit, I'm like, I actually, like, I have, I have awareness. And my point is, like, we don't have to suffer with the hormones because we're changing. There are ways of helping your hormonal environment. And one way I heard about hormone therapy, that was a really great way of thinking about it is, it's so you don't feel like you dropped off a cliff. Yep, you're not replacing what you're losing. It's making it so that it's not, it's a slower, it's a slow downhill. Jan Schroeder, PhD. 29:31  Yeah, exactly, yeah. And I am all for bio-identical hormones. They make a big difference. Now some women cannot take them. I took them for probably four or five years. I was diagnosed with breast cancer, so I had to come off everything except testosterone. I was allowed to stay on testosterone, and I agree with you, it is, it makes a world of difference, the brain fog lifts, the belly fat decreases, sexual desire goes up, there's all these benefits. Your bone density can even improve, but it's definitely a personal decision that that female has to talk with about, you know, with their clinician. But I mean, science has come a long way. It's not like it was back when our moms were going through menopause, and they were taking hormone replacement therapy that might not have been the best for them. Lesley Logan 30:28  I know. Have you? Have you read the book Eve? Jan Schroeder, PhD. 30:31  No. Lesley Logan 30:31  Okay, all right, I just keep asking any amazing woman if they have because maybe they know her. It's me trying to get Cat Bohannon on this show. So, she talked about in her book, you would nerd out about it, by the way, it's about the evolution of female mammalian bodies, and each chapter is a different Eve on different body parts, and one of them's perception. It's a very cool chapter about how we can hear better than men and all these things. But it's true, the dosing on medicines are not usually tested on women ever, and so Ambien is like, the reason why women are, like, wandering around. (inaudible) So it is true, like we are very lucky to be in today's world of, like, what they are doing, and it's only going to get better. But I think what's really cool, and why I wanted to have someone like you on the show is that women are actually talking about perimenopause and menopause now, and we're talking about it in a way so that everyone around us can understand it. Because it's not just for us ladies to understand who are listening, but also the people in your lives, men and women and children, because you are going to be different. Jan Schroeder, PhD. 31:35  Yeah, yeah, absolutely. Lesley Logan 31:38  And so it's important for them to, they, I feel like the more educated everyone is on the topic, the better circumstances and environments we can put into place for ourselves. You know? Jan Schroeder, PhD. 31:49  Yeah, I 100% agree, because we need the support of those around us. And I get where it's hard for a male to understand what you're going through, but we need to be able to help them understand, so that they can be supportive. Lesley Logan 32:05  Yeah, yeah. And I think not just in perimenopause, but that's kind of like all things like, the more that everyone is on understanding what your goals are, the easier it is for you to get where those are. You're so cool. Okay, so what are you most excited about right now, Jan? Jan Schroeder, PhD. 32:19  I'm really, again, a nerd out here, I am so excited about all the new research that's coming through, because, as you said, medications are tested on men. Well, exercise programs are tested on men in research, and now we are finally getting the research on women in perimenopause, on women in menopause with exercise programs in the different formats. And I am just, as opposed to just walking programs. And so, you know, heavy lifting, which we know is, I mean, that is just key to, one, esthetically look good. Two, to be able to perform all your activities of daily living, and it's the thing that's going to protect your bones. So we are now getting that research, and that, to me, is just like, oh, thank God, you know, because I've lectured for years and presented around the world on this type of things, and when it comes to the exercise programs, it's like, well, this is what was done with men. Well, this is done with college-age women, because they're the easiest people to get as subjects. And now we can actually say, okay, you know what those high intensity, long duration cardio sessions not working. We can say that now and that, I just love that, because it gives us a place to go. Lesley Logan 33:45  Yeah, yeah. It's not just, like, a feeling or like, oh, I've noticed in my own experiences, like, actually, there's research. And now it's not just, like, in this one example. I'm excited about that too, because it's yeah, it's, you know, every workout program I've ever done, I'm like, how, who is this is for? Like, how do we how are we doing that? And then you're like, okay, now I gotta find the female trainer over 40, and I'm gonna do her workout, which is great for her. But like, how do we know, you know what, it's, I want more information. We can have that we can arm people with information, and they can make the best decision for what their life is and what's wrong with them. And I think that we're not guessing, and that's really cool. Jan Schroeder, PhD. 34:20  Yeah, because with menopause in general, you know every client is unique of what their past experiences are, in activity, in their nutritional behavior. Every woman is unique when they go through menopause, some glide through with like they're just sailing through. Others are having some pretty severe symptoms. And so the exercise design can't be the same. You have to look at what is going on, you know, if I'm really stressed, then maybe I should be doing some more mind-body type activities to bring my stress level down. If I'm sailing through I can keep doing what I've been doing for years until something changes.Lesley Logan 35:03  Yeah, yeah. I think it's, I just love that so much. I really, really do, and this is really exciting. I will have to keep talking with you as more research comes out, as you're willing to share. But it's been great. We're gonna take a brief break, and then we're gonna find out where people can find you, follow you, work with you. All right, Jan, where do you hang out? Where can people stalk you? Because I have a feeling we've got some ladies who are like, I want to work out with this lady. She gets me. Jan Schroeder, PhD. 35:29  Well, I am in California. I'm in Southern California, and I'm in the Huntington Beach area, but I do have a website where it is education in this area, as well as on-demand workouts that can be put together. So that's at garagegirlsfit.com. I'm not a big social media person. It drives me. I just think it's a time waste, and I'm like, I'm too busy. I got other things I got to do, so I'm not really on social media that much. Just for my mom and dad to see their grandson.Lesley Logan 36:04  So many people, so jealous of you, including me, like I said before we hit record, like, amazing that you can if it's proof that you can do what you love, and you can do it without having to be on social. So I love that. You've given us so much already, but before I let you go for my perfectionist overachievers, my hold on, I love you so much, but what do I do right now? The bold, executable, intrinsic or targeted steps people can take to be it till they see it. What do you have for us? Jan Schroeder, PhD. 36:28  I think one of the things is, is you need to give yourself permission to back down, to, you know, when we're thinking about our workouts, it doesn't need to be here. We can be here and actually get greater benefits, but you gotta give yourself permission that that's okay, and you need to possibly try new things in exercise. So maybe you were a runner, but that's too intense right now, so maybe you back it down to walking with a weight vest. Those sorts of things. We don't always have to be at our highest level to be at our best self. So a lot of times we need to drop things down. And believe me, I am type A, all the way. Lesley Logan 37:13  I have a fitness instructor who isn't.Jan Schroeder, PhD. 37:16  Exactly and even you know, I have to remind myself, I need to back down because of what I'm feeling, and we have to be in tune with what we're feeling and be honest that I don't like to say when I'm stressed, but I occasionally, or either myself or my husband, go, Jan, you gotta bring it down. And that's when I go, okay, I need to drop down my workouts, and it's okay. And what I find is that I actually feel better at that particular moment. We just have to give ourselves permission to say, I don't have to be high-intensity, excelling at everything all the time.Lesley Logan 37:58  I really love what you said. You guys have to rewind. It has to be a quote. It needs to be knitted on a, stitched on a pillow. My knitters, you gotta put this in. I don't have to be up here to be my best self, whatever you sound like. That is, oh, I'm gonna repeat that to myself every day until this comes out so I can hear it again. Beautiful and brilliant. And thank you for the permission, and thank you for the education. And I hope our paths cross so soon, because I would just love to meet you. You're so great, Jan. Everyone, how are you going to use the tips in your life? Do yourself a favor and send it to every female because no matter what stage in life, Jan gave her amazing education. The more we're armed with information, ladies, the better decision we can make about ourselves and our lives, and we get to make them for ourselves. And I think that is so cool. We don't have to do what our friends are doing because it works for them. We can actually go, this is what works for me, and I just love this so much. So Jan, thank you so much and everyone until next time, Be It Till You See It.Lesley Logan 38:51  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod. Brad Crowell 39:34  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 39:39  It is transcribed, produced and edited by the epic team at Disenyo.co. Brad Crowell 39:43  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi. Lesley Logan 39:50  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 39:53  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time. Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

Watch the Screenplay Reading: https://www.youtube.com/watch?v=buP7_6XCNEg Summary: After Nefret goes missing, it puts Mazim's place in the war in doubt, but despite his family's safety, he won't leave without Nefret, which leads him to face horrifying consequences. Get to know the writer: My screenplay is about, thematically, the struggle of reconciliation. The protagonist, Mazim Al-Farouq, chooses to have he and his family (wife and son) remain in their home village of Zareda, despite the encroaching invaders. His extraordinary super power is also his vice as he cannot emotionally live without his steppe eagle, Nefret. In reality, he should leave and put his human family members first, but he refuses to abandon his avian companion. This decision indirectly results in the death of son, Mezut. The remainder of the script explores the fallout from this tragedy. Mazim and his wife, Layla, along with Mazim's close friend, Firadh, escape the village upon the invasion, but Mezut falls to the sword by the Sojan warlord. Mazim and Layla must now emotionally reconcile the damage done by their beloved son's demise. And Mazim, alone, must reconcile the fact that he could have saved his son from death and himself from unbearable guilt. As Layla grows increasingly resentful of Mazim, blaming him for Mezut's death, the couple grows emotionally apart. However, despite this falling out of love, they must pick themselves up and return to the village to bury their son so that his soul may find peace in the Field of Reeds, for only those buried can find their way out of the Underworld and into Paradise. Subscribe to the podcast: https://twitter.com/wildsoundpod https://www.instagram.com/wildsoundpod/ https://www.facebook.com/wildsoundpod

എട്ടുനോമ്പ് പെരുന്നാൾ - Fr. Sojan Pattasseril

Mitä tapahtuu, kun kutsumustyö ajaa loppuun? Kuinka töihin paluu onnistuu vuosien uupumus- ja sairauslomakierteen jälkeen? Entä mikä rooli työyhteisöllä voi olla matkalla kohti toipumista?  Jaksossa alakoulun opettaja Soja Männistö jakaa kokemuksensa työuupumuksesta ja siitä toipumisesta Mielenturvaa-verkostoa koordinoivan Soilikki Viljasen haastattelemana. Sojan kertomus haastaa perinteiset työelämän selviytymistarinat ja on rohkaiseva esimerkki siitä, kuinka suunta kohti parempaa hyvinvointia ei aina vaadi täydellistä alanvaihtoa. Soja ja Soilikki pohtivat niin työyhteisön merkitystä osana toipumista kuin opettajien työssäjaksamista: kuinka 2020-luvun koulumaailmassa voitaisiin tukea paremmin opettajien mielen hyvinvointia? Herättikö jakso kysymyksiä? Haluaisitko, että Soja jakaisi tarinansa työpaikallanne? Soja toimii opetustyönsä ohella vierailevana kokemusasiantuntijana erilaisissa työyhteisöissä ja asiantuntijaorganisaatioissa. Ota yhteyttä, kysy lisää tai laita palautetta: hyvinvoinnintulevaisuus@kukunori.fi tai Facebookissa Kukunori Ry Mielenturvaa-verkoston tavoite on tehdä mielenterveyden vahvistamisesta osa jokapäiväistä arkea kaikilla työpaikoilla. Lue lisää ja haasta työhteisösi mukaan: https://mielenturvaa.fi/

Roy L Hales/ Cortes Currents - George Sirk explained some of the history and wildlife that he and Kim and their friend Janet Gemmel recently explored during a walk to Carrington Lagoon and Grandmother's Grove. 
“Janet Gemmel came to visit us for a week. Her husband, Jim Palmer, died last December. He had a very rare lung cancer.” 
“Jim and Jan lived out in Carrington, at the Reversing Rapids, in the 80's.  So Jan wanted to take the ashes back and release them there, but she forgot to bring them from Courtenay.” 
“She brought me my little box, which I have. It's a very cute little box and it's just part of him that is in there. Jim is my oldest friend, 60 years I knew him. We did a lot of stuff together. We lived in the Charlottes (Haida Gwaii) together. We went to Panama together when we were 20 years old and then came to Cortes.” 
“Jan wanted to take the ashes back, but then she just wanted to go back anyway. So Kim, Jan and I went in July. Jan said she and her daughters will bring the ashes another time.” 
“People used to come to Carrington because Jim and Jan ran a boat repair shop. People would bring all kinds of equipment out there. Robbie Graham ran this welding operation while they were building the house for about 10 years. Jan wanted to see it.”  
“Now, of course, it's just got the rave stage. Jim and Jan cleaned it all up when they left about 30 years ago.”  
“They have been in Courtenay for 25 years. Jan and Jim were really involved with salmon enhancement and the creation of the Morrison Creek headwaters. They basically got the money and got all kinds of agencies involved  in buying up the Morrison Creek Headwaters. Jan's a super salmon expert.”  
“Anyway, that's why we went for the walk and did the whole giant loop.”  
“When one goes out to Carrington, one either bicycles or you take your car or whatever, but there's no sign that says Carrington Bay.”  
“It's one of those great places where there are no signs. I love places where there's no signs. It makes it quite interesting. Like, is this the right place?”  
“It's just a little track going off to the right on the last bend before you drop down to Coulter Bay.  You pass the turn off to the ferry and drive almost a couple of kilometres. The track is on your right.”  
“We leave cars at the road itself. In the winter, the ruts in that track are mud - 18 inches deep.  People like to take their 4x4's in.  Everything in July, of course, was like cement, completely dry.”  
“We walked in and then passed some old cars.  It's this old car graveyard. I want to do a calendar for Cortes, ‘the cars of Cortes' - the ones that have been abandoned deep in the bush, trees growing through them and all that.” 
“You pass the cars and  get to a clearing on your left after about 15 minutes. It's called the orchard.  I'm trying to remember the name of that orchard, is it Cowan's Orchard? Anyways, a baby was born there in about 1983, to a young couple from Quebec, in a teepee tarp thing over an old log house. It's all collapsed because back in the 1920s people had homesteads out there. There are apple trees, a Transparent and everything. There were quite a few people living at the orchard. A lot of French Canadians came and it was actually quite a community.”  
“The closest human habitation would be Blue Jay Lake Farm, that's close to where Peter Police's place was. The chestnut tree  grows there.  I remember  it was an orchard.  He eventually moved to the western end of the Gorge. He was quite a famous character in his day. I think that was in the 1930s and 40s.”  More in the podcast

Hollywood is still on strike and so are the Holobois…but wait! Star Trek is so much more than just a TV show! So Jan, Darius, and Marc do some READING this week, to see what Mariner, Boimler, and the rest of the Cerritos Crew are up to in issue 1 of Ryan North and Chris Fenoglio's Lower Decks Comics Series. The holodeck may not have as many failsafes as we hoped, IMAX isn't worth it if your in the front row, and Lopek, Tom, and Micaal experiment with life in 2D on…THE HOLODECK!!!! WGA and SAG-AFTRA Strike Support: https://www.wgacontract2023.org https://www.sagaftrastrike.org https://entertainmentcommunity.org/am-i-eligible-help Hosted by Marc Cooper, Darius Hamilton-Smith, Dylan Hamilton-Smith and Jan Lefrancois-Gijzen Computer Voice provided by Verona Blue Music by b o d y l i n e available on Bandcamp We're a fan podcast! You can help us keep the podcast running by donating at ko-fi.com/holodeck Join the Trek to the Holodeck Discord! https://discord.gg/YzxfCU5

Let's talk about what happened to Jan Broberg and how she was abducted twice by the same man... On Thursday October 17th, 1974 - 12 year old Jan was supposed to go horse back riding with a family friend named Robert Berchtold. Now this was a bit odd because it was just supposed to be Jan and Robert alone. Jan is 12 years old and Robert is almost 40... However, Jan's parents didn't think too much about this because he was a family friend and they trusted him. So Jan left for the day with Robert but she never made it home later that night... So what happened to Jan Broberg? Jackie: IG / TikTok Learn more about your ad choices. Visit megaphone.fm/adchoices

ChatGPT is the artificial intelligence talk of the town, and Jan and Jim have experimented with it for a few months and share the questions they asked it, and the responses ChatGPT provided. They discuss how ChatGPT can be a game-changer for leaders to spend more time doing what they do best - develop relationships and exercise judgment. Listen in for how AI can be a new tool in your toolbox, and its potential as a leadership enhancer.  https://bit.ly/TLP-348   Key Takeaways   [1:38] Jan and Jim give a big shoutout to their friend Greg Hinc of County Cork, Ireland. He wrote that he started listening to The Leadership Podcast at about Episode 150, then he went back and listened to them all. He comments on their social media posts. He's talked a lot about how much he's learned and gained from it, which means a lot to Jan and Jim. There's a little gift coming to Greg. [2:34] If you have listened to every episode like Greg, then Jan and Jim would love to hear from you, as well. [4:07] Jim's friend, Jim Mirochnik of Halock Security Labs, introduced him three months ago to ChatGPT, an artificial intelligence chatbot. After five minutes of interaction, Jim was as excited as when he first learned of the world wide web in 1992. Jim asked ChatGPT a variety of questions and he got back usually well-written answers. [5:33] To test ChatGPT on a task a human probably couldn't do quickly, Jim asked it, “Write a Java computer program that will take the input of two people's names and an adjective describing their relationship and create a poem written in Iambic Pentameter.” Within seconds, it wrote a Java program that was pretty close to being exactly what Jim had asked for. [6:17] Jim clarified his question and ChatGPT gave him a better result. Then Jim asked it to write the program in Python and it instantly supplied the Python code on half a sheet. It gave a more concise answer than a human coder might have given and it was good code. [7:01] Jim and Jan share some questions he asked and the answers from ChatGPT from about three months ago. [7:14] Q. Write a 500-word essay on leadership. The answer came in about 35 seconds and it was amazing. Then Jim asked, “How many words is that essay?” It said 532. Jim asked why it went over. It said leadership is a complex topic and hard to explain. [7:54] This morning Jim asked it the same question: Write a 500-word essay on leadership. ChatGPT has gotten a lot busier, with more users. The response today took six minutes. It was very well written again and similar to the first response but it was much more concise at 372 words. ChatGPT is having a deep impact on university students and the way they study. It is a fantastically useful and powerful tool. [8:53] Jan hears people afraid that ChatGPT will take their job. He recently demoed ChatGPT to a CEO. When the CEO asked, Why are there silos developing in my organization? It gave these answers: Lack of communication/collaboration, competition for resources, different goals and priorities, silos created by structure, or resistance to change. That gave Jan and his client five things to explore together. [10:56] If you only had pliers before, now you have a vice grip. What sticks out for Jan is that he has to ask it very good questions and then, exercise his judgment and decide what to look at. [11:27] What Jan did with his CEO client was look at different goals and priorities. They have a retreat planned where each attendee will bring a list of five important priorities and will make sure everyone is clear on roles and responsibilities and where there is overlap. Jan — not ChatGPT — will facilitate the discussion. Jan sees it as an awesome tool. [12:03] Some people get better and quicker responses than others when searching on Google because they know how to ask questions the right way for good search results. That skill is super important with ChatGPT. You get better by practicing and using it. [12:45] There are some things that it can do quickly that might take weeks for a human to do. Jim asked, What are the top five themes articulated in The Leadership Podcast? [13:41] ChatGPT answered, “As an AI language model, I don't have personal opinions but I can provide you with an overview of some of the most commonly discussed themes on The Leadership Podcast, based on the content available on their website and podcast. Here are five possible themes: Leadership …, personal development, team dynamics, innovation and disruption, business and industry insights.” [14:27] ChatGPT took about a minute to make that analysis. It had indexed and searched the entire site for The Leadership Podcast, so it knows about it. Jim had asked it the same question two months ago before it was able to search websites. Now it can. Its functionality is increasing at a geometric pace. [15:16] ChatGPT is a fun, powerful tool, and its answers are exceptionally well done. Another question was, Can you measure leadership? It came up with a similar answer to a discussion with guest Sarah Wirth - The Leadership Podcast Episode 351. [16:28] Jan asked ChatGPT When I interview Jim Vaselopulos from Rafti Advisors for my podcast, what should I ask him? ChatGPT responded, “As a business strategist and leaders consultant, Jim is able to provide valuable insights on various topics related to business management leadership. Here are some questions to ask during the interview. …” [16:51] “ … How has the COVID-19 pandemic impacted business strategies in leadership and how can organizations adapt to these changes?”, “Can you share a memorable experience from your career that taught you an important lesson about leadership?”, “What inspired you to become a strategist and leadership consultant?” [17:22] “Can you share a particularly successful project you had with a client and what made it successful?” These are good generic questions. They provide a good starting point. Jim cites Atomic Habits, by James Clear. If you want to run, start by putting your shoes on. Then you generally follow through. ChatGPT is a tool to help you jumpstart a report or analysis. It can help you get moving. [18:53] Jan is working with an organization with five good values that has not articulated its values into observable behaviors. One of the values is accountability. Jan asked ChatGPT, What three observable behaviors would you assign to the value of accountability? ChatGPT's response was, “Honesty and transparency, reliability and follow through, adaptability and continuous improvement.” [19:26] Under “continuous improvement,” ChatGPT added, “They take feedback constructively, they recognize mistakes or failures can be opportunities for growth and learning, they're willing to adjust their approach …” Jan asked if you, the listeners, know what the values mean in your organization? Don't follow a robot blindly, but ChatGPT gives a great starting point for a discussion on values. [20:25] Jan says, oftentimes, those [company] values are ambiguous, the culture is by default, and the values and standards cannot be upheld because there's no agreement on what they mean. There's no common vocabulary. That's something every organization could do today. Look at your values and agree on behaviors to associate with them. Can we be more clear on what we want our folks to do? [21:12] Three years ago, Jim and Jan were asked to go out to the Air University in Montgomery, Alabama. They gave a speech summarizing The Leadership Podcast and the guests they had interviewed and the overarching theme they could find. One of the themes that still continues since then was curiosity. The most successful leaders had the trait of being curious. ChatGPT didn't come up with that! [21:59] The Leadership Podcast is about curiosity. Learning to use a tool like ChatGPT is about being curious. What are you curious about? [22:28] Jan asked When I interview Jan Rutherford from Self-reliant Leadership for my podcast, what should I ask him? ChatGPT responded “Can you tell us a bit about your background, how you became interested in self-reliant leadership?” and “What are the key traits and characteristics of self-reliant leaders?” It didn't ask a single COVID-19 question, ask about stories or mention entrepreneurs. [23:06] ChatGPT had picked up on those topics on Jim's website, not on Jan's. There were relevant questions for each Jan and Jim from their websites. [23:18] Another question for Jan was “Are there any common misconceptions or misunderstandings about self-reliant leadership that you would like to clear up?” That's a good question. During this episode, Jan and Jim were curious, tested their assumptions, and learned something! [23:40] Curiosity is such an important theme. ChatGPT is a vehicle to supercharge your curiosity and enlighten yourself in ways that you couldn't without reading books that you may not have time to read. [24:27] Simon Sinek was a guest on the show and they asked him, “Where does personal responsibility and a sense of real duty to each other start to play a role, especially now (during the pandemic)?” So Jan asked ChatGPT that question. [24:42] ChatGPT had interesting answers, ending with “To foster a sense of personal responsibility and a duty to each other, it's important to prioritize empathy, compassion, and kindness. We can start by listening to and understanding the needs and concerns of others, being willing to make personal sacrifices for the greater good, and taking action to support our communities in meaningful ways.” [25:09] Jan plays Simon's answer: “Trust is a two-way street. Just think of any relationship: friendship, marriage, or anything. Trust is always two ways. In a business context, where there's formal hierarchy, it is the leader's responsibility to create the environment in which trust can exist.” [25:41] (Simon continues) “To build a circle of safety and create an environment in which people feel safe to raise their hand and say, ‘I made a mistake,' or ‘I need help,' or ‘I don't understand,' without any fear of humiliation or retribution. Without any fear that they'll be on some shortlist by the end of the year. However, it's everyone's responsibility to step into that circle of safety.” [25:59] (Simon continues) “Compare it to a personal relationship. It's very important for at least one person in the relationship to start to create an environment in which the other person feels safe to express themselves or be themselves. But it's still the responsibility of the other person to take that risk to express themselves or be themselves.” [26:16] (Simon concludes) “It's the same in business. It's all fine and good for us to create the environment but people have to take the risk and say, ‘Hey boss, I need help,' or ‘I made a mistake,' and to realize that there's no humiliation or blowback if you do that. In fact, you get his support.” [26:36] The ChatGPT is not about to replace Simon Sinek. He's wonderful to listen to, he's articulate. He hit on a lot of the same themes that were in ChatGPT's answer. Jan finds that interesting. We know this AI today is going to be exponentially better. In less than a year, it may use a voice and cadence to come close to Simon Sinek. Leaders and business people now have another tool in their toolbox. [27:39] We're still going to need to build relationships; we're still going to need to be able to exercise judgment. If curiosity is a value in your organization, what does that mean? Are we teaching people to ask better questions and to listen better? Or are we saying go to Toastmasters to learn to be a great speaker and articulate? The emphasis has been on using our mouths instead of our ears! [28:10] To do a school term paper, you come up with an outline and then flesh it out. In practical business, people don't start with an outline. Powerpoint is the closest thing to an outline for presentations. Make one good point instead of five average points. Two good points and seven bad ones ruin a presentation. ChatGPT can help you sharpen your point and get at it. [29:38] What are the keys to having difficult conversations? ChatGPT answered with seven bullet points taking up three-quarters of a page. Jim lists the bullet points: “Prepare, choose, listen actively, be clear and direct, focus on the issue, offer solutions and options, and follow up.” The supporting information is spot-on. It doesn't have too many extra words or fluff statements. [30:23] What are the most common mistakes people make when delegating? “Not delegating at all, over-delegating, poor communication, micro-managing, lack of follow-up, not providing sufficient resources, and taking credit.” You have to recognize the efforts and achievements of the person you delegated to. [31:27] For as scary as this new technology can be, we need to adopt it, embrace it, and understand that it's going to affect all of us in some way, shape, or form. Whether you realize it or not, your employees are using it! Jim shares a client story about it. [32:14] Jan just had a conversation about trust. He cites past guest Margaret Heffernan: Social capital is what happens between people; that relationship. You want to work with people you like, people you respect, and people you trust. Trust takes time and everybody's busy. [33:28] Jan refers to Lisa McLeod, a sales thought leader, who says “If you can't understand how you're making people's lives better, you can't sell anything.” It would be so sad to go to work, with whatever tools you use, and not think at the end, “How am I making people's lives better?” See the interview here: https://selfreliantleadership.com/blog/2021/05/06/lisa-mcleod-on-selling-with-noble-purpose/.  [34:10] Jim asked a young salesman what his value proposition was. The salesman listed the product features but Jim wanted to know how the salesman was making his customer's life better. Jim tells a friend's story about the pressure-washing cheerleader who lifted his low spirit with kindness and joy. [36:55] Past guest Barry Schwartz told about cancer-ward janitors who weren't there to clean messes but to provide a better experience for patients. That floor had the best cancer-survival rates because of the janitors who brought them kindness and preserved their dignity. [37:39] Jan recalls how past guest Christophe Morin of SalesBrain uses props. As a prop, Jan holds up an insulated mug his wife got him for Valentine's Day. Jan asks ChatGPT How does a coffee mug that stays warm improve someone's life? “A mug that stays warm can be a convenient addition to a person's daily routine. They can take their time enjoying their drink without having to worry about it getting cold.” [38:53] ChatGPT also says that drinking a hot beverage has been linked to various health benefits, such as improving digestion, boosting metabolism, and reducing the risk of certain diseases. “With a mug that stays warm, one can ensure they're consuming their hot beverage at the optimal temperature to reap these benefits.” Our business is selling something. Do we understand how it improves someone's life? [39:20] Is ChatGPT a menace? It might be. Is it something that can improve our life? Jan thinks it will be able to speed up things. It will get us to a point where creating an outline or coming up with some ideas, we'll let somebody else do that and we'll focus on the things that only we can do; exercise judgment, cut and paste, modify, edit, or think, and step back. It will help us get better at asking questions. [40:11] What Jan hopes ChatGPT does is allow us to spend more time with each other and improve the relationships we have between people, not on a computer all the time. [40:54] Jim asked ChatGPT to write the Darley ad, and it did! Jim reads the ad. [41:37] Microsoft is incorporating ChatGPT into Bing. [41:51] Jan and Jim would love to hear your feedback on this episode and on ChatGPT. How are you using it? This is a game-changer. Comment on LinkedIn or on Facebook or comment on the episode page. Jan and Jim will respond. [42:28] Closing quote: Remember, “Talent hits a target no one else can hit; Genius hits a target no one else can see.” — Arthur Schopenhauer   Quotable Quotes from ChatGPT “As an AI language model, I don't have personal opinions but I can provide you with an overview of some of the most commonly discussed themes on The Leadership Podcast, based on the content available on their website and podcast. Here are five possible themes: Leadership … , personal development, team dynamics, innovation and disruption, business and industry insights.” “As a business strategist and leaders consultant, Jim is able to provide valuable insights on various topics related to business management leadership. Here are some questions to ask during the interview.” “To foster a sense of personal responsibility and a duty to each other, it's important to prioritize empathy, compassion, and kindness. We can start by listening to and understanding the needs and concerns of others, being willing to make personal sacrifices for the greater good, and taking action to support our communities in meaningful ways.” “[Before a difficult conversation], prepare, choose, listen actively, be clear and direct, focus on the issue, offer solutions and options, and follow up..” “[Mistakes when delegating are] not delegating at all, over-delegating, poor communication, micro-managing, lack of follow-up, not providing sufficient resources, and taking credit.” Resources Mentioned Theleadershippodcast.com Sponsored by: Darley.com Rafti Advisors. LLC Self-Reliant Leadership. LLC ChatGPT Jim Mirochnik Halock Security Labs Skynet Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones, by James Clear Air University, Maxwell AFB, Montgomery, Alabama Sara Wirth Simon Sinek Toastmasters Margaret Heffernan Lisa McLeod Barry Schwartz Christophe Morin SalesBrain Microsoft

Diplomaattiurasta haaveillut Minna Eväsoja alkoi opiskella japanin kieltä ja kulttuuria. Pian opinnot veivät hänet Japaniin, teekouluuun, jossa opiskeltiin mm. sitä, miten teetä kuului valmistaa Japanin keisarille, mikäli tämä sattuisi sattumalta pistäytymään juuri samaan teehuoneeseen. Toimittaja Jonni Roos.

മറിയം നമ്മുടെ വിശ്വാസ ജീവിതത്തിൽ വിരുന്നുകാരിയോ വീട്ടുകാരിയോ - Br. Sojan

I'd expected that inflation was coming back for a second bite in January, but Eurozone's Jan CPI was far worse than even I had expected. Headline CPI up 5.1% yoy, with a monthly rise 3.3SDs above historic trends. Energy alone was up 6% mom and 28.6% yoy, but in addition, F&B was up 1.1% mom and 3.6% yoy. Energy and food - even if energy prices calm down, food inflation will stay with us, thanks to the longer-term impact of the jump in fertilizer prices. Strip energy and food out, and core CPI was up 2.3% yoy, but with a monthly movt 2.3SDs above historic seasonal trends. The big problem is that January was the month when the Eurozone base of comparison turned friendly: Jan 2021's monthly rise was no less than 4.1SDs above trend, mainly because of the sharp and encouraged rise in CO2 emission prices. So Jan 2022 ought to have offered relief. That it didn't means we've got to raise likely yoy rates for the rest of the year. The revision is sharp too, pushing the likely yoy up by around 1pp for the whole of the year. That means its now reasonable to expect 1Q CPI to average 5.3%, 2Q 5.8%, 3Q 5.9% and 4Q 5.2%. Core CPI, meanwhile, will can be expected to rise above 3% for most of the year, starting in March. Meanwhile, yesterday 10yr yields were at 0.04%. It's very hard to see how the ECB can keep the pedal to the metal when you've got this scale of inflation. Over in the US, I follow heavy truck sales as a good leading indicator - at least for recession. January's sales were extremely encouraging : not only were Jan's sales up 13.1% mom to the highest monthly total since Sept 2019, but in addition, sales numbers were revised up very sharply - by 27% no less from what was initially claimed. A rebound on this scale over the last two months removes what had been a worrying recession signal. By contrast, the 301k fall in Jan's ADP's private payrolls count looks, on the face of it, grim. But for the time being, I'm suspending judgement. Why? First, remember that in Dec we had a 776k rise. That was exceptionally strong, and the pullback in Jan still leaves jobs up 475k over the last two months - and that's a very strong number indeed, comparing with 273k averaged in this period over the last five years. Second, more than half the fall came from leisure and hospitality - down 154k, which is hardly surprising given that a) holiday season is over and b) omicron is with us.

Writing can be lonely, especially if you're living on your own in a cramped flat, in another country, far away from family and friends. So when I lived in Brighton in the early-1990s, I volunteered to work one afternoon a week at an Oxfam op shop. I needed to get out and meet and mingle with people.Writing Can Be Lonely is a blog post from the Tall And True writers' website, written and narrated by Robert Fairhead.Please note: I dedicate this episode to my dear friends from Brighton, Terry and Jacquie. Life was less lonely chatting and sharing a laugh with you guys and our fellow "Maxim muckers" over a few pints before the last orders bell in a warm English pub.Read Writing Can Be Lonely: https://www.tallandtrue.com.au/blog/writing-can-be-lonelyPodcast website: https://www.tallandtrueshortreads.comSupport the podcast: https://supporter.acast.com/tall-and-true-short-readsBuy Robert's short story collections online:• Amazon Kindle: https://www.amazon.com/Robert-Fairhead/e/B086HZ36NM• Rakuten Kobo: https://www.kobo.com/au/en/author/robert-fairheadPodcast Theme and Sound EffectsRoyalty-free music from Pixabay.com: Beethoven Piano Sonata No. 15 in D major, Op. 28 'Pastorale' – IV. Rondo. Allegro ma non-Troppo, performed by Karine Gilanyan.Sound effects licensed under Creative Commons 0 from FreeSound.org:Shop Doorbell: https://freesound.org/people/775noise/sounds/494565/Last Orders Bell: https://freesound.org/people/Sojan/sounds/353232/Production NotesTall And True Short Reads produced using Audacity. Podcast recorded in Sydney, Australia, on the lands of Gadigal people, traditional custodians of the Eora Nation.Acast Podcast Supporter PageSupport this show http://supporter.acast.com/tall-and-true-short-reads. See acast.com/privacy for privacy and opt-out information.

Yayin wata ziyara da Gwamnan Borno Babagana Zulum ya kai kauyen Jakana da Auno a kan hanyar Maiduguri zuwa Damaturu inda aka sace matafiya 35 karshen mako, Gwamnan ya dora laifin rashin tsaron kan gazawar jamian tsaro wadanda aka zuba a kan hanyoyi. Sai dai kuma wata sanarwa da Sojan kasar suka bayar na cewa Kazafi ne Gwamnan yayi masu cewa suna karban na goro daga matafiya. A makon da ya gabata ne Gwamnan Jihar Barno dake Najeriya Babagana Umara Zulum ya gana da shugaban Chadi Idris Deby lokacin da ya ziyarci kasar domin ganin halin da Yan gudun hijirar Jihar sa ke ciki da kuma shirya yadda za’a mayar da su gida. Garba Aliyu Zaria ya tuntubi Farfesa Khalifa Dikwa don jin yadda yake kallon wannan dambarwa.

In another special edition of the Suite Spot, Senior Vice President of Lodging Insights at STR, Jan Freitag returns to the podcast for an insightful conversation. Jan and his team at STR are continuing to closely monitor industry data and trends post-COVID-19. Jan and Ryan discuss changes in the industry since they last spoke in June (You can hear that conversation by listening to Episode 51). In this episode, Jan talks about the health of the US hotel pipeline and predicts what we can expect to see in new build growth moving forward. Jan shares which markets are experiencing an increase in occupancy and which types of travelers are filling rooms right now. Ryan and Jan also talk about the impact that back-to-school will have on travel, and they speculate about what the rest of 2020 could look like for hoteliers. For more information and insights from the STR team, visit their COVID-19 resource center at STR.com. To submit a question for future episodes, call or text 407-984-7455. Suite Spot Podcast · 56 - COVID Hotel Industry Trends With Jan Freitag Pt. II Episode Transcript Our podcast is produced as an audio resource. Transcripts are generated using speech recognition software and human editing and may contain errors. Before republishing quotes, we ask that you reference the audio. Ryan Embree: Welcome to Suite Spot where hoteliers check in and we check out what's trending in hotel marketing. I'm your host, Ryan Embree. Hello everyone, welcome to another episode of the Suite Spot. This is your host Ryan Embree, but you are in for quite a treat. We have once again, a special guest that joined us a couple episodes ago. He has been the calming presence in these turbulent times that we're going through right now and that is Senior Vice President of Lodging Insights at STR, Jan Freitag. So Jan welcome back to the Suite Spot. Jan Freitag: Thank you, Ryan. I appreciate the opportunity to be with you, to be back with you. I'm not sure that I'm such a calming influence. The data that we're putting out, is getting better, I guess, you know, it's not that great, but yeah, it's been quite a ride since the beginning, quite a ride since we last talked. So I'm happy to chat more about what we're seeing in the industry today. Ryan Embree: Absolutely and that's what this episode is completely about. I felt like the last episode was just a couple of days ago, but it also feels like it's been months in between - kind of like our lives are feeling right now in this pandemic. So, you know, speaking of that last time, we were starting to see those early signs of recovery. We were seeing some encouraging signs out there. You and your team were sharing some great information, then all of a sudden, not so fast, the rises in cases in the United States came in the month of July. How has that impacted the industry's recovery and STR future projections? Jan Freitag: Yeah, so it is nice to see that the U S occupancy for the week ending August the 15th actually hit 50%, 50.2%. Now it's true, that that is only for the hotels that are open, you know, and so just under 5% of rooms are still temporarily closed. That is totally skewed towards the upper end, right? Full service, luxury, ana upper upscale hotels are more likely closed than economy properties, where we are basically completely open again. But so occupancy, 50%, half the rooms are occupied, great. Leisure travel continues to dominate, weekend travel, weekend occupancies, you know, 57% continue to be very, very healthy, and extended stay continues to outperform, lower end continues to outperform. All of that, all of those are good signs. And I think we've seen that through July and I think we're probably gonna see that little bit more through August. The big question, the hundred billion dollar question is, "What happens after Labor Day, right?" When kids are back in school virtual or real, whatever, but we're not as eager to get back out on the road,

Here’s to all the Dads out there. And their jokes   Email: tracksidescience@gmail.com Twitter: @TracksideScien1 Instagram: Tracksidescience Patreon: https://www.patreon.com/tracksidescience   Sounds (Freesound.org) Baddum Tish - Comedy Rimshot by rodincoil Cricket Chirp by Sojan musical saw ascending UFO bu JohnsonBrandEditing

LITTLE HEDGEHOG T-SHIRTS are now available! OMG. Big people, don’t worry - I speak in code about this in the actual episode. I’m fairly certain your tiny people will not know the words ‘merchandise’ and ‘protagonist’. If they do, I am super impressed! Go to the new ‘Shop’ tab at http://www.littlestoriestinypeople.com or you can head over to my threadless store at http://littlestoriestinypeople.threadless.com to choose from two adorable designs. Little Hedgehog is BACK for a school’s out episode. Little Hedgehog has big plans for summer break and she leads her dad and Bebe on a ridiculous adventure. Enjoy! Also, Mr. Eric from What If World appears as MR. HEEDGEHOG! Do not even think about confusing him with a hedgehog. He has 2 E’s in his name and he is quite proud. You can hear me on the latest episode of What If World as I help Mr. Eric tell a very wacky story based on listeners’ ‘what if’ questions. Find What If World wherever you get your podcasts. This week there are many school’s out-themed podcast episodes available by fellow Kids Listen members. Take a look at the Kids Listen iOs mobile app or visit http://www.kidslisten.org for more information! Make sure you are subscribed to LSFTP so you never miss an episode! Please show your support by leaving a rating/review wherever you listen to the show. (Thank you to everyone who has done so already! I really have the best listeners ever.) Thank you so much to everyone who has sent me their beautiful artwork and letters!!! I love to hear from my listeners. Please email me (rhea@littlestoriestinypeople.com) with your artwork and photos of how the podcast fits into your child’s life! You can also find the LSFTP page on Facebook, and find me on Instagram @littlestoriestinypeople, and twitter @littletinystory. Check out my social media accounts to see animated videos, updates, and fan art. The first LSFTP PICTURE BOOK is on its way! Take a moment to sign up for the email newsletter at http://www.littlestoriestinypeople.com for updates and to have your child’s name included in the special illustration in the back of the book (yay)!! Music and Sound in today’s episode: “Quirky Dog” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0 “Teddy Bear Waltz” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0 “Doh De Oh” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0 “Royal Banana” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0 “Carpe Diem” Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 License http://creativecommons.org/licenses/by/3.0 “Quick Transition“ by Mike Pechter ”Frog Croak Ambient” by Sojan, https://freesound.org/s/397568/, Creative Commons 0 License “Owl.wav” by AndrewJonesFoto, https://freesound.org/s/361899/, Creative Commons Attribution License “Cricket” by outdoor_recordings, https://freesound.org/s/362404/, Creative Commons Attribution License “Wolf Howl” by NaturesTemper, https://freesound.org/s/398430/, Creative Commons 0 License

Today's show is a conversation on Personal Responsibility with my friend of many years, Jan Mellor. Jan is calling in to the show from Newcastle Upon Tyne, England. Jan has had substantial experience living and working internationally but has called New Mexico home for the past 17 years.  Her many “life incarnations” include recognition as a teacher, coach, mentor, business owner, public relations director and trainer; always with a focus on supporting human potential. Consequently she has been fortunate to have studied with mentors such as Vera Peiffer, Louise Hay, Carolyn Myss, Bradley Nelson, Mary Morrissey, Steven Covey, Natalie Ledwell and Neale Donald Walsh. However, as with all of us, these incarnations, or life, have certainly thrown her many curves and challenges often leading to unexpected changes. So Jan’s current incarnation is to take a look at, and embrace, change and its opportunities for growth while encouraging and inspiring others. Realizing a transformative change in the way she looks at life on all levels, physically, emotionally and more importantly, spiritually, she now lives a metanoic life. This embraces her mission to live an abundant and creative life in gratitude, love and joy, while inspiring others to do the same by her example and leadership. You can visit Steve's website at www.gootgeld.com

Part 2 of our conversation with Sojan. We tackle stats-driven policing, systemic failure, and the good in policing.

"So Jan, ich möchte dieses Thema doch einmal genauer von dir erklärt bekommen." So, oder ähnlich führten wir auch in dieser Woche wieder unsere Gespräche. Wir sprachen über den kommenden Apple-Event am 9. September, über Ashley Madison und über 3D NAND-Speicher, welcher in der nahen Zukunft die Geschwindigkeit unserer Rechner deutlich erhöhen wird. Lehnt euch zurück und lasst euch berichten. 00:00:00.000 Und los 00:00:45.492 Apple bestätigt 9. September 00:10:27.972 PayPal ohne Kennwort 00:17:19.582 Metercast bekommt eine Spotify-Liste 00:20:03.051 Google erkennt Schlaglöcher 00:23:30.706 Das Nachthemd ist immer noch da 00:25:24.547 Fünf Sterne für den Metercast ;-) 00:26:01.333 Whiskey zur ISS 00:28:30.218 Musik im All 00:32:08.103 Wieviel G 00:35:33.364 Troll mit Uhr 00:37:07.179 Phantom-Vibrationssyndrom 00:38:13.786 Samsung stellt Konzept für Satelliteninternet vor 00:46:09.608 Ashley Madison 00:58:47.093 3D NAND-Chips 01:16:15.165 Youtube startet Streaming-Dienst 01:29:32.701 Amazon-Verlauf löschen 01:31:04.557 Der Akku 01:37:27.000 3D Foto mit dem Handy erstellen 01:42:17.151 Wer lüftet 01:44:45.383 Nippel is back 01:47:18.186 Schlußsatz 01:49:19.427 Ende

Hur kan mjölken bli billigare än kranvatten på flaska? I serien Matens pris från 2010 får vi följa spåren från de svenska kornas fodertråg till de brasilianska sojaodlarnas livsfarliga bekämpningsmedel. Det här är del ett av åtta i en serie av Ekots Daniel Öhman och Malin Olofsson

Hur kan mjölken bli billigare än kranvatten på flaska? I Matens pris får vi följa spåren från de svenska kornas fodertråg till de brasilianska sojaodlarnas livsfarliga bekämpningsmedel. Vad är det som gör att en liter mjölk är billigare än kranvattnet som säljs på flaska i butiken? Det handlar bland annat om det proteinrika fodret som korna äter. Men det billiga djurfodret har ett högt pris. Proteinet i djurens mat kommer från sojabönor som odlas i Brasilien och tusentals människor skadas av de livsfarliga bekämpningsmedel som används vid odlingarna. Lantmännen, som är Sveriges största sojaimportör, ställer inga krav på att bekämpningsmedlen ska stoppas, trots att de har varit förbjudna i Sverige i många år. Sveriges Radios Daniel Öhman och Malin Olofsson granskar strukturen bakom den billiga maten.