Episode 200: How to Get Comfortable Talking About Menopause with Podcast Host Selene Yeager
It’s high time we talk about periods, perimenopause, and menopause on The improve it! Pod…
And who better to do it with than Selene Yeager: Owner of FitChick, Ink, Content Creator for Feisty Menopause, and Host of Hit Play Not Pause podcast. Selene has made it her mission to live what she writes as a certified personal trainer, USA Cycling certified coach, PN-1 certified nutrition coach, elite bike racer, and former All-American Ironman triathlete.
We know…what does she do in her spare time?!
This episode covers everything from the “mystery” that menopause seems to be in the medical field to why women need to lift weights, like yesterday.
If you’re looking to get comfortable talking about menopause, this is the episode for you.
More about Selene Yeager: As a best-selling professional health and fitness writer Selene has authored, co-authored, and contributed to more than two dozen book titles. Her work has appeared in numerous media including Details, Shape, O, the Oprah Magazine, Men’s Health, Women's Health, Marie Claire, Better Homes & Gardens, Good Housekeeping, Runner’s World, and Cosmopolitan.
Above all, she aims to make the science of training and sports nutrition easily digestible and applicable. She writes to inspire others to do more than they think they can...because they can.
ICYMI – Your Post-Episode Homework: Share this episode with a friend who you know is going through the ‘pause (perimenopause or menopause). Spread that love and awareness!
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Connect with Selene Yeager:
Selene’s podcast, Hit Play Not Pause
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@itserindiehl on Instagram, TikTok, and Twitter
Erin Diehl is the founder and Chief “Yes, And” officer of improve it! and host of the improve it! Podcast. She’s a performer, facilitator and professional risk-taker who lives by the mantra, “get comfortable with the uncomfortable.” Through a series of unrelated dares, Erin has created improve it!, a unique professional development company that pushes others to laugh, learn and grow. Her work with clients such as United Airlines, PepsiCo, Groupon, Deloitte, Motorola, Walgreens, and The Obama Foundation earned her the 2014 Chicago RedEye Big Idea Award and has nominated her for the 2015-2019 Chicago Innovations Award.
This graduate from Clemson University is a former experiential marketing and recruiting professional as well as a veteran improviser from the top improvisational training programs in Chicago, including The Second City, i.O. Theater, and The Annoyance Theatre.
When she is not playing pretend or facilitating, she enjoys running and beach dates with her husband and son, and their eight-pound toy poodle, BIGG Diehl.
You can follow the failed it! podcast on Instagram @learntoimproveit and facebook, and you can follow Erin personally on Instagram @keepinitrealdiehl here. You can also check out improve it! and how we can help your organization at www.learntoimproveit.com. We can’t wait to connect with you online!
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Episode 200 Transcription
Erin (00:01):
Improve it peeps. Okay, today's show, let me just tell you, it's gonna blow your mind. No, for real, I say that a lot, but I mean this with my whole heart. This month on the show in August, we are talking all about health, specifically women's health. And we have the incredible Selene Yeager on the show. Selene is the host of the Hit Play Not Pause podcast. She's the content manager at Feisty Menopause and a bestselling professional health and fitness writer, including the co-author of Roar. And Next level with Dr. Stacy Sends. She lives what she writes as a NAMS certified personal trainer, PN one, certified nutrition coach, off-road racer, and former All American Iron Man.
Erin (00:53):
That's feel I'm tired right there. I'm tired right there, Selene, but crushing it all over the place. Also, her bio is super, super modest. Her show is amazing. She has quite the community and she is such a light and a resource. You're gonna hear all about menopause in this show. And if this is something that you don't know a lot about, you soon will. Let me say this, as part of a professional service who works with corporate America, I am here for these conversations because women go through menopause. It is a fact of life and there's so many transitions that we are dealing with behind the scenes that we can't really talk about or don't feel like we have the opportunity to talk about at work. And I'm here to change that narrative as is Selene. We're gonna talk about menopause on this show. I'm gonna tell you about my own women's health issues, and Selene is going to give us some advice, some hacks, some action steps, debunk, some myths.
Erin (01:58):
So get ready, get yourself a notebook and pin and let's improve it with Selene Jaeger. Hi, new friend. I'm Erin Diehl, business improv Edutainer Fail Flu and, and keynote speaker who is ready to help you improve your it, it being the thing that makes you, you, you. So think of me as you are keeping it real. Professional development bestie who is here to help you develop yourself into the best version of you possible so you can develop your team and lead with intentionality, transparency, and authenticity. Oh, and did I mention we're improving your IT through play? That's right. I'm an improvisational comedy expert who uses experiential learning to help you have your aha haha moments. Those are the moments when the light bulb goes off and you're laughing at the same time. So grab your chicken hat, your notebook, and your inner child because I'm going to take you on a journey that is both fun and transformative. Welcome to the Improve It Podcast. Selene, I am so stoked to have you on the show. Thank you for being here and giving us this time.
Selene (03:21):
Well, thank you Erin. I'm psyched to be here.
Erin (03:24):
I've been thinking a lot about this conversation 'cause I think about this topic a lot, <laugh>, 'cause I'm going through it. So let's talk about, if we could set one intention for today's show that you wanna give our audience, what's an intention that you wanna set for today's show?
Selene (03:45):
I would like them to know that this can be the best time of their lives.
Erin (03:49):
Hmm hmm. I love that. Okay. So we have, as I mentioned to you before, so many gender identifying females on this who listen to this show on this show. And I myself am in my forties and I'm feeling my body transition. And just for a fun fact, I just confirmed my f s h levels are almost in the Perry face. So there's that. But I just going with this theme and topic of women's health, I thought it was so awesome to have you on this show. So I want to plug your show because it's phenomenal. Hit Play, not pause. Thank you. What, what inspired you to create this podcast and also Feisty Menopause?
Selene (04:36):
That was my own, my own journey. I was a semi com semi-professional mountain bike racer for most of my forties. And during that time I had also co-authored a book with Dr. Stacey Sims called Roar, which was all about training and nutrition specific to women's physiology. It was groundbreaking. She's a, not because of me, but because of her, you know, she is a groundbreaking pioneer scientist. And it was super exciting. And we, we had included a chapter on menopause, you know, and this came out in like 2016. Neither of us were really there yet. And I had heard kind of quickly that one chapter wasn't enough and I was like you know, I'm not really, not really sure what else to say. And then in my late forties it became abundantly clear that they were correct. <Laugh>. Yeah. I you know, started like all the things you hear, like, it felt like overnight, right?
Selene (05:33):
My body composition changed. I had anxiety. I was like soaked during the night. I'd wake up, like the world was coming to an end and I was rivers of sweat going down my spine. And ironically Stacy and I were starting to talk about writing that follow-up book, which was for this menopausal audience. And I was like, I am in some trouble, sister, because if I, if I can't get ahold of this, I can't write this book with you. And she's like, calm down, you know? And she gave me a lot of ideas about, you know, some adaptogens that, that that help modulate the stress response and ways to change my training and nutrition. And we just worked with it. And once I felt like it's not like everything magically went, appeared disappeared overnight, right? But like, as I adapted some of these changes, I was like, okay, I get it.
Selene (06:21):
I understand what's going on. I can work with this system. And, you know, it was just, it, it was just that process that was like, why don't more people know this? Like, I learned so much about what estrogen does and progesterone does. And I had spent my whole life writing fitness and health books and co-authoring books with doctors and I was just like, I don't know this. Nobody knows it <laugh>, you know? So I, yeah, I got, I got an opportunity to, to start the podcast and with feisty media 'cause they were looking to get into the menopause space. And I was like, I will a hundred percent, I will do it. And I'll tell you, it's been, it's been the best, most satisfying work of my life. I have women constantly saying I was gonna quit. I thought I was done and everything, you know, I thank you. So yeah, we're here. Here we are.
Erin (07:09):
That is awesome. How long have you had the show?
Selene (07:13):
I started it in October of 2020.
Erin (07:16):
Oh my God. You're crushing it, Selene. You are crushing it. That is awesome. And I will tell you, you know, as a person who was looking for resources, you were one of the quick searches that came to me. Somebody else gave me your name and the podcast, because you're right. It's such, it's such an anomaly. It feels like you don't, it's like, you know, you kind of know when you're younger, you're gonna get your period and then you wait for your period and there's conversations about it, but it's still hush. And then menopause feels like this ominous thing that no one talks about. And then when you go through it, you're like, what is happening to my body? 'cause I have the night sweats, I have panic. I was having like massive pain nocturnal panic attacks. It's crazy.
Selene (08:07):
And it's
Erin (08:08):
Crazy. And then like, I would literally wake up, my hair felt like I had washed my hair, like it was soaking wet. My pillow would be soaked. And so I started searching and googling and doing all the things. So I'm so glad you exist. For those who maybe listening today and are still kind of iffy wondering what is menopause? Could you give us like the menopause for Dummies definition? What would, how would you describe menopause to someone?
Selene (08:36):
It's really just when your ovary shut down the reproductive system, right? Yeah. When they're just kind of done. And, and menopause is just, that's what I think gets a little lost is menopause. We know that menopause is when our period stops, right? It's like it's one day in time and most people don't even know it unless you're a very good tracker. I certainly didn't at some point. I'm like, I think it's been a year. And then it becomes clear that it's been a year. But that's, that's menopause. But what happens before that is that things just start going a little, a little haywire, right? You know, you sometimes you ovulate, sometimes you don't. And the, the hormones start just like that lovely rhythm and symphony that is your menstrual cycle just becomes completely haywire. And that's what's causing so many, for many women that transitionary period is the worst of it, honestly. Because they, you know, those hormones, they have receptors on every cell and they dictate things in your brain and your moods. And we could go on and on like these things that we've been talking about. And that period, it's funny because I went to the North American Menopause Society conference last year and you know, they're like, well, you know, we used to tell women it was two to three years and now we see it can be up to 10, you know, <laugh>. I'm like,
Erin (09:46):
I'm
Selene (09:46):
Like, even three is a long time. Let's be but up to 10. Can we talk about this? So yeah, this
Erin (09:51):
Is supposed to be our best time. This supposed to be our prime, our forties and fifties are supposed to be our prime. Why, why a decade? And that brings me to a point too, that I read on your website, which I didn't know you, it says, no two women experience menopause the same way. Why is a hundred percent why is that though? Why can you? Is it, it's the
Selene (10:09):
Same reason you don't experience your period the same. I mean, because there's so many factors. It's like, you know, what are your hormone levels? How sensitive are you to those hormone levels? You know, what, what kind of receptors do you have? Your genes have a lot to do with it. Your ethnicity has a lot to do with it. Your race has a lot to do with it. So there's just no, just as we do not, not every woman gets p m s or not every woman experiences childbirth the same. Like, we are very unique hormonal creatures, you know? Totally. So it, it is a unique journey, but certainly there are very common threads. I mean, 80% of women get some sort of hot flash, but that's what motor symptoms, you know, and that's very common. And other, there's some of the other, like the mood switches, I like, some of them are much more common, but some women can get really bananas kind of symptoms like feeling like their skin is crawling all the time. That's gotta be fun, right? Oh
Erin (10:56):
God, please don't, yeah. Burning tongue. Please don't <laugh> <laugh>, please don't Spares spares. Yeah. That is so interesting to me. And you're so right. Like, you think about it and you sit around with a group of your girlfriends if you're having a conversation about your period, like every single person has a different experience. Yeah. So that makes total sense to me. So why I, so the lens that I sit in, right? I work mostly with corporate America. A lot of people listening are in corporate America. We have a lot of entrepreneurs, small business owners listen to the show. Yep. Why would you say just now even more than ever, it's so important to have a conversation around menopause in the workplace?
Selene (11:39):
Well, it's funny, those conver like that conversation is coming to the forefront. Like UK is actually way ahead of us on that conversation because it is, I can't give you the stats, but there have been many articles written very recently about surveys that it's hugely disruptive. And as, like you were saying, women at this point are at the pinnacle of their career often, you know? Yeah. They're like in this place that they've worked their whole lives for and sacrificed their whole lives for. And you don't want that derailed by symptomology that you actually can do a lot about. Right? So there's just no need to like lock yourself in the room or think you're done. Or I'm, maybe I just need to check out like that. You don't need to happen. And, you know, let's not discount the fact that, you know, midlife and menopause collide.
Selene (12:28):
And literally sometimes that's like wrecking balls on you, right? You've got aging parents, you've got kids that are maybe, you know, going, you're doing the FAFSA and you're trying to like figure out what college they're going to do. There's all this stuff that is enormously stressful in your life and that can exacerbate and c you know, create this loop with menopause because the more stressed you are, you know, and it's harder to manage stress and it just causes this symptomology loop. So it is important that we have these conversations and for many women, and I hear this over and over and over, like, once they understand the catalyst of what they're feeling, they already feel a bit better. You know, like once they know like, oh, that anxiety, I'm not losing my mind. Yeah. That brain fog, I'm not losing my mind. This is hormonal and that that takes the temperature of the water down a little bit. Yeah. And they, that already gives them a sense, a bit more sense of control. Like, okay, I can address this. I at least I have a target.
Erin (13:22):
Totally, totally. It's like, I'm just gonna tell you for free, I was walking around Selene with a concussion for six weeks and didn't know, okay, this is crazy. And I thought I was losing it on top of feeling perimenopausal symptoms. Oh my. And so <laugh>, as soon as I realized that that's what it was, got a CT scan, everything's fine. Good. I was like, oh, thank you. Because now I have an answer. Right. Right. Like, I know, I know what this is. I can manage the, I know the actual output. I know what it's, why this is happening without the answer. I think I'm losing my mind. I think I'm going crazy, I think, and without having resources like your show or books, I just read the book Hot and Bothered by J what is her name? Jany Dunn. Jany Dunn. Yes. I think that's who wrote that.
Erin (14:11):
So good. But just having resources out there to help you understand what you're going through and have answers just helps us feel a less alone and b, normalized because every woman will go through this and it is, I think, very imperative to have this conversation in the workplace so we can support each other so we can be allies for each other. So we can say, Hey, you know what? I'm having a stressful day. I have anxiety today. It's at all time high. Gonna need to check out early and give grace to that person for doing that and being vulnerable and showing up in that way.
Selene (14:46):
Yeah. And it's, it's a, it's a really actually good time to be hitting menopause because you're seeing like all the Title IX women on my end of the world, you know, who are in sport. Like they're still there and they're speaking up and there's, there's critical mass and there's critical mass in the workplace. You've got Oprah, you know, opening up and talking about it and all the celebrities talking ab like, it, it is the time. And you have these women in positions of power and platform who are knocking down those stigmas and taboos and talking about it. And that's not going back. None of those genies are going back in the bottle. So it is actually a very good time to be transparent.
Erin (15:24):
I love that. Okay. And I also, that Oprah article, I read that Oprah article immediately. I'm like, okay, if Oprah went to seven doctors and could not get an answer for menopause.
Selene (15:35):
Right. If
Erin (15:36):
Oprah Winfrey went to Doc. 'cause I mean, I had to push, I love my doctor, I love you, but I will tell you, I had to push to get that answer. I had to push for that information. It wasn't one of the forefronts of the conversation.
Selene (15:50):
Well, and that's, you know, I, that is infuriating and I hear it all the time. And if you dig into the statistics, it's because they're not trained in menopause. Right. And that is infuriating. You know what, when I first started the show, I picked up a Mayo Clinic proceedings article, I think from 2019. So it's not ancient, where only 7% of like resident physicians and we're talking like OB, G Y N and family, you know, like medicine felt qualified. Like they had been trained adequately to talk to a woman about menopause. Like a lot of them got no classes. Zero. Yep. Even in OB G Y N residencies. And, and that's incredible. That's crazy.
Erin (16:28):
It's crazy because I, I mean we all go through it,
Selene (16:31):
So doctors still dunno, they just know, right? They, yeah.
Erin (16:35):
Oh, I know. And that, so I won't go down that rabbit hole because I too was very angry and just upset by that. But I will say being your own advocate is huge and huge. Having a resource like yours is huge. So,
Selene (16:50):
And I will say just before we leave that, yeah. Just because I do think it's a bit of service that if you go to the North American Menopause Societies website, which is nams.org, I think they have a, you can find a menopause trained practitioner. They have a little in your area and that does that, you know, that, that's no guarantee that, you know, I've, I've had some people be like, well I didn't love that doctor. I'm like, well it's not guaranteed that you're gonna love that doctor, but at least they have taken those steps to become NAMM certified. And they know at least they know menopause and they care about menopause.
Erin (17:22):
That is awesome. So the North American Menopause Society is what you
Selene (17:25):
Said? Yeah, nams, N A M S
Erin (17:28):
Nams. Okay. We will put that in our show notes. That is so helpful. And I wish I knew that <laugh>
Selene (17:33):
Yeah, it really does help. Because at least you're gonna know, you know, somebody like they've made the effort to learn about me. Yeah.
Erin (17:41):
That's awesome. So, okay, I wanna talk about your fitness as well because you combined your love of fitness with the podcast, with the feisty menopause. So this was actually a question from one of our listeners, and they wanted to know as we age, what is the best way for women to engage in physical activity in order to stay healthy and strong?
Selene (18:09):
Lift weights, lift weights, lift weights. I if, if you do nothing else, and if you're intimidated by that, get a trainer and go to the gym, the more re the research is, I mean, it's always been good, but now it is like overwhelming for like brain health, bone health, metabolic health moods, you name it. And muscle is your 4 0 1 K period. When you hit the menopause transition, you can lose 10% just in the transition just from the time that you start perimenopause to the time that you finish perimenopause. And you can lose upwards of 20% of bone loss after menopause. So, I mean, strength training is so, so very important. And you know, for people, we all grew up in this time where it's like, oh, if you wanna burn fat and stay fit, you know, get on the treadmill and that, that's just really not true. You know, like the strength training is, it should be your foundation. It really, really should be.
Erin (19:07):
Okay. What's the minimum amount of weight you should use? That is my follow up question. Like what do you feel about a fine pal dumbbell? Are you like, just don't, or
Selene (19:16):
I'm like, just don't. Okay. I mean, so if you're, if you're learning form, okay, yeah. If you are you know, in an assisted living home, okay, but can you lift a bag of dog food? You know what I mean? Like, most of us lift things that are way heavier than 10 pounds even. You know, it's, I'm
Erin (19:39):
Just like sitting there thinking about the three pound weights I just used on my Peloton ride today. Like just, well,
Selene (19:46):
I mean that's, that is a little bit, I mean, I'm not gonna say to get a barbell on your Peloton. Yeah. But you're doing a little bit of a different thing there. Yes. But they have hardcore on the floor, right? The Peloton
Erin (19:55):
Group. Yeah, they do. We have a
Selene (19:56):
Lot of the hardcore of the floor ladies and our hit playing out pause Facebook group. A ton of them.
Erin (20:02):
Yes. And I, I will tell you, I don't go over a 10 pound dumbbell. So you know what this is, this was empowering. So thank you.
Selene (20:08):
I'm going to encourage you to do that because you can lift more than 10 pounds. All I know you can <laugh>.
Erin (20:13):
Okay. I, I do. Because I have a 35 pounds you up. Yes. And I have a 35 pound toddler, so You're right. You're right. That's, you
Selene (20:21):
Are, yes.
Erin (20:22):
50 in each. Okay. Alright. You're right, you're right. I'm gonna do it. Now this is also a question from our audience. Are there any important supplements we should be taking as we continue our journey into menopause that you would recommend
Selene (20:37):
That's such a loaded. Yeah. I mean, because there's, so you have to obviously you know, be careful when you talk about supplements. 'cause There's 10 billion of them and most of 'em are regulated. Right. So, but the ones that come up again and again on the show and that I use personally, you know, creatine is way up there. And it's funny because creatine, I've written for all of the health and fitness magazines for almost 30 years. And creatine was one of those things that you would only see in like, men's health for like getting jacked, right? Yeah. Or bodybuilding. But it's, there's been amazing research done on women. There's actually a paper like creatine across the lifespan. And women are something that, it's good for our brains, it's good for our moods, but less depression. It's good for our muscles. And if you're not taking giant doses of it, 'cause you're not trying to get all big, but it's just, it really supports a lot of our health.
Selene (21:27):
So as women go through menopause, that is a hundred percent one. I suggest magnesium is coming up quite a bit is, you know, is one that's important for sleep and for Yeah. Metabolic health. So, you know, that would be, vitamin D is another one that pretty much everybody I interview comes up because it's a, it's a, it it's a steroid really. I mean it's good for, it's good for muscle health and bone health and those things are so precious. I'm gonna keep saying that, but it's true. No. So I think that like, you know, those, those kind of supplements I fully would endorse.
Erin (21:59):
I love it. I take magnesium actually, not vitamin D Gotta get on the vitamin D.
Selene (22:04):
Yeah. I got mine tested. And even though I spend like so much time outside Yeah. Like it's still, it's still on the low end and like it's, and I can see like, it'll go right back up when I, when I take it and then I don't, and it goes right back down. And it does, it's very cheap. It doesn't hurt you. It's got great research. There's really no reason not to.
Erin (22:21):
Yeah. And I'll tell you, the magnesium at night has changed everything. It really helps everything for me. It really helps. It really does. It just is like, ah, it's just, yeah. Totally. Ah, so, okay, I wanna ask you this too, because just even thinking about this conversation and knowing every, every person experiences it differently, there's so many conversations around it, thankfully that are happening now, but is there anything that you personally wish people knew about menopause that is not currently being discussed?
Selene (22:55):
So many thoughts come to mind. I mean, I think I worry about the conversations that are starting to emerge because menopause is becoming a multi-billion dollar business. And with that comes a lot of predatory marketing and fear-based marketing and fear-based conversations. And there's becoming this conversation that is, that is framing, menopause almost like a deficiency or a disease state. And it, it isn't, you know, I mean, yes, there can be a lot of these symptoms that we're talking about as the hormones fluctuate and decline and hormone therapy is largely safe. That has been shown. And it can be very helpful for many women, but also not everybody needs it. You know? And you, it's, it's your individual journey. And don't let anybody tell you that that it is, that it is a disease and you must take all these things or you're gonna turn to dust.
Selene (23:49):
It's just not, you know, you know how you feel, work with a doctor to get yourself feeling good and then trust that process. And I, you know, it's a transition and it, it doesn't have to be negative. I, I have found it. It's a really good time to take stock, right? Yeah. Just to, to take stock of like, what do I, who do I wanna be on the other side of this? And you lose a lot of giving an F's about anything, right? Yeah. Yeah. I mean, you become a much more empowered person and you, you, you take stock, take care of yourself. And I think it can be a really empowering part of life, actually.
Erin (24:29):
Oh, I love that. And I, and that sets with your intention that we talked about at the top of the show. Can we dig into that a little bit more? Because I have, you're right with this fear-based idea. Some of it, you know, even if you Google it <laugh>, it seems terrifying. Google
Selene (24:47):
Is always terrible. <Laugh>. Google
Erin (24:49):
Is the my best and worst friend. I actually hate it. But I, it's my freto me. So when you think about this being the most empowering time in your life and this re this sort of, you know, restocking of yourself, this, and I feel like I'm currently going through that actually, which is really resonating with me. I feel like I am reassessing, like I'm halfway through life. So how do I live the next half of my life in a healthier way? How do I do less? How do I not drink in excess? How do I not drink coffee in excess? How do I put more healthy things in my body versus in my, you know, basically in my twenties, I literally, like, it was, I basically was a garbage can, a human walking garbage
Selene (25:31):
Can. Many of us. Let's be, I'm living on vodka and peanut butter chips, peanut, and everything's fine. Fine. And maybe some ramen noodle noodles.
Erin (25:38):
Fine. <Laugh>. Yes. Oh man, ramen so good. Okay. Because that is actually, you know, a i this actually came up in a, in a question from our audience member too. It's how do we set ourselves up for success? How do we empower ourselves as we go through this journey? And one of the questions that actually came up was, how do we not drink as much socially, which I think is, is drinking impacts menopause and infects anxiety. So can you talk to me about empowerment and, and action plans for success?
Selene (26:13):
It's, it is really that taking stock, right? Yeah. And, and with that I got myself this little aura ring. Yeah. You know, that I wear and that has actually helped me take better care of myself because I can see, you know, after I have that third glass of wine or whatever, you know, I'm like that you can see that your readiness and your sleep score just don't, don't react. You know, it, it's a visual indicator. And most of us like to get crowns and gold stars and all this, you know, get rewarded, high scores. And it just, it has just helped me take better care of myself and, and setting those intentions for yourself, like what, what do you want to be on the other side of this and set, you know, setting some goals outside of that? Like, whether it is, you know, in my, again, in my world it is, you know, I, I see women who have never I just had a woman on before.
Selene (27:05):
She, she's never lifted and she just did her first power lifting competition six months after she started lifting. She just loved it. She's like, I feel amazing. I feel strong. It's improved her body image, it's improved her mood. And she found this whole new thing. And that I think that that is exciting. Like, it's exciting to think that in your forties, in your fifties, I talk to women in their sixties, they can just go like, what, what's next? You know? And, and actually take those steps and set goals and go through the process of trying to accomplish these new things. And, and that's the best way to get away from old habits is to like set some new habits.
Erin (27:42):
Yes. Yes. And I feel, I feel empowered while you said that. And I feel empowered in even, you know, in the new age. I'm in my, I just turned 40, but I'm, I am happy birthday. Thank you. Thank you. But it was, it was literally Selene. I can't, I kid you not, it was like the day after my 40th birthday that I thought I'm in perimenopause. Like it literally all of it just came together. <Laugh>. So, but I will tell you it does feel empowering. At first it felt terrifying if I'm being honest. Mm-Hmm. Mm-Hmm. <affirmative> because it's uncharted territory. But the more I'm sitting here listening to you, the more I've had time to sit with it, I do think it could be this amazing opportunity to reevaluate where we are, it is and where we wanna go. And I do feel that empower, I feel like that zero F's mentality a little bit more than ever. Like, yeah, I don't care. Like I'm gonna, I'm gonna speak my truth and I don't care who ha who disagrees, this is my truth and I'm standing in my power. And that's, that's what it feels like.
Selene (28:46):
Amen. And it wait till 50 <laugh> like you, it only gets better. Like, that was the best thing about 50 was like, oh
Erin (28:56):
Yeah, here it is. Okay, I'm ready. Bring
Selene (28:59):
It. Yeah,
Erin (28:59):
Bring it on. Bring it on. So, okay. Any, if you could give us one hack that you have used through your menopausal journey, health hack Beau, whatever it might be, is there something that you would share with our audience so they could implement in their own lives? Just a, like a morning routine, evening routine fitness hack.
Selene (29:24):
You know, there's nothing super sexy are are different here, but like what, honestly, one of the things that has also come up again and again in the show, and it, you've heard it before, but if you actually do it, it really helps, is taking I do it in the morning and, and I've never really did this before, but I take a moment before I pick up the phone, before I do anything, I lie there and I give thanks and I call my mind because your mind often starts spinning and I think what do I want to accomplish to this day? I give thanks for the day and I just take a moment to just have that time to be calm in my thoughts and be centered in my thoughts before I start the day. And it's actually useful to do that another point in the day if you can, because sleep becomes super disrupted at this time of life. And, and one of the reasons among many is that the only time that we tell our brains to calm down is when we lie down at the end of the day. Mm-Hmm. Yeah. And the brain's like, Uhuh, I got some stuff that we need to go over, you know, <laugh> like, because you got
Erin (30:30):
A full agenda. Yeah,
Selene (30:31):
We have not you know, I had a, a woman tell me because I'm also a catastrophic thinker, so it's easy for my worries to get away. And she's like, give yourself a worry time. She's like, take five minutes at three o'clock in the afternoon, sit down with your espresso and just like, let it rip. And then when it's done, you just tell your brain worry time is done. We'll worry again tomorrow. And it's not perfect. But it's funny that when you train your brain in those ways, it really does have an effect. And over time it works. Like you just, when you, when you get down to, you know, I lay my head down on the pillow, it's easy for, easier for me to say, okay, brain worry, time is done. We can't do anything about anything at this point. So let's just get some rest and rejuvenate and we'll conquer the world tomorrow.
Erin (31:16):
Love it. Oh, I love it. I know I'm working. I have a therapist again, which is great. Which I needed one. So perimenopause brought me back to that. It's a good thing. It's a great thing. I'm, I'm like, I'm like, why did I not for five years? So she talks about containers, so putting the negative things in a beautiful container and having it just be a safe space for those negative thoughts. And you can open and close the container, but once you think the thought, you put it in the container and it sits in that container till you find a time. So I love that same thing.
Selene (31:48):
Yeah,
Erin (31:48):
Same thing, same beautiful thing. And it's like, it is so helpful and so important to give our mind those tips and tricks. So I love that. And I love the gratitude in the morning setting an intention for the day, much like we did at the top of this show. So, which is crazy 'cause our show is about to come to an end. And I have to ask you the question that I ask everyone, which is the name of our show. The name of our company is Improve It. Okay? And that it is that thing, that purpose that you are here to do. So what is Selene's It? What is your why or your it?
Selene (32:23):
My, my big why is a lot, it mirrors the company, feisty Media, who I work for is why it's to, to create an empowering culture for women. So it's not to empower women, women are empowered. They can empower themselves, but it, you want to create this culture like we were talking about, about like, everybody start talking about menopause where they can thrive within it, right? Yeah. And that is, that is really the important piece of that. And I feel like that's sort of been my life's work, you know? So this is, this is really just a part of that.
Erin (32:53):
So cool. So cool. I'm so glad. Like I said, I've, we found your show. I've been devouring the show. We will make sure to put that in the show notes, but if anybody wants to find you to learn more, where can they find you? And all the things.
Selene (33:08):
Feisty menopause.com is home to all of the things they can find the podcast. And I write a blog every week. And that's the easiest way to find us.
Erin (33:16):
Selene, you are awesome. And I gotta tell you, I definitely, it's funny because your intention at first, I'm not gonna lie, it shocked me a little bit. I'm like, okay, 'cause I've been thinking about perimenopause. Menopause is this really scary thing, and now I'm walking away feeling a little bit more empowered and own in my not a little bit. I'm empowered and I'm gonna own my. Okay. Amen. That's it. So thank you so much for coming on this show and for Thank you giving your voice to our audience. We'll make sure to put all the links to all the things feisty media in our feisty menopause in the show notes. Yep. And you have to check out her awesome show. Hit Play, not Pause, wherever you listen to podcasts. Thank you, Selene.
Selene (34:02):
Thank you.
Erin (34:11):
Oh, improve it Peeps. What a show. What a woman. Thank you Selene, for giving us the low down on women's health. I mean, I feel empowered. I literally feel empowered after listening and talking with Selene. I had sort of a negative taste in my mouth about menopause, if I'm being honest. And right now it's feeling like a beautiful Popsicle <laugh>.
Erin (34:38):
That was my metaphor for the negative taste going right. Okay. It's just, it feels good. It feels empowering, like I'm supposed to be going through this change. And it also feels like this conversation needs to happen so we can change the narrative in the workplace. So here's my ask. Here's your homework. There's so many beautiful juicy chicken nuggets from this show. I want you to share this episode with somebody who you know, who is going through the pause or as in the Perry Menopause, send it to 'em, send them some love. It's like sending them a bouquet of flowers because this show packs a serious punch and it also is enlightening and heartwarming at the same time. So send this to a friend. We all have those conversations with our friends, especially women. We talk about what we're going through. This is going to make people feel less alone and it's going to give them some wonderful resources.
Erin (35:39):
So share, share, share, share, share today's show. As always, if you have any questions or want to continue the conversation, you can send me an email at info at Learntoimproveit.com or connect with me on Instagram at Keeping It Real Deal or LinkedIn at Erin Diehl. So much amazing content coming your way in the next few weeks. So stay tuned. Thanks for listening. Pass it on. And you know what I'm gonna say? I want you to keep failing, keep improving because this world needs that special it that only you can drink. I'll see you next time.
Erin (36:21):
Hey friend, did you enjoy today's show? If so, head on over to iTunes to rate and subscribe. So you never miss an episode. Now, did I mention that when you leave a five star review of the Improve It podcast, an actual team of humans does a happy dance? Mm-Hmm. <affirmative>. That's right. So leave a review for us on iTunes, screenshot it, and send me an email at info at learn to improve it.com. I'll send you a personalized video back as a thank you. Thanks so much for listening. Improve It Peeps. I'll see you next Wednesday.