WEBVTT 00:00:00.000 --> 00:00:03.080 Welcome to Milestone Moments, the show where 00:00:03.080 --> 00:00:05.960 we explore the journeys that lead to success. 00:00:06.599 --> 00:00:10.220 I'm Sheila Slick, your host and founder of Five 00:00:10.220 --> 00:00:13.859 Milestones. In every episode, we will bring you 00:00:13.859 --> 00:00:17.100 insights from the minds of entrepreneurs, leaders 00:00:17.100 --> 00:00:20.800 and experts who will share not just their expertise, 00:00:20.879 --> 00:00:24.120 but the milestone moments that have reshaped 00:00:24.120 --> 00:00:27.059 their journeys and led to significant achievements. 00:00:27.960 --> 00:00:30.379 So if you're looking for motivation, you're in 00:00:30.379 --> 00:00:33.560 the right place. Subscribe now and discover the 00:00:33.560 --> 00:00:40.799 milestones that mark the path to success. Welcome 00:00:40.799 --> 00:00:44.119 to another episode of Milestone Moments in Business 00:00:44.119 --> 00:00:47.179 and Leadership. I'm Sheila Slick, your host. 00:00:47.439 --> 00:00:51.520 And today my special guest is Michelle Dwyer. 00:00:51.679 --> 00:00:55.359 Michelle helps her clients. create realistic, 00:00:55.420 --> 00:00:59.020 sustainable changes to feel their best. She is 00:00:59.020 --> 00:01:01.960 a board -certified holistic nutritionist and 00:01:01.960 --> 00:01:05.000 a certified nutrition consultant. She holds a 00:01:05.000 --> 00:01:07.819 Master of Science in Health and Nutrition Education 00:01:07.819 --> 00:01:12.780 from Hawthorne University and is a trained hormone 00:01:12.780 --> 00:01:16.500 cure coach. Recognized as a top health coach 00:01:16.500 --> 00:01:20.180 by Coach Foundation, she has also received Best 00:01:20.180 --> 00:01:24.709 of the Bay. and Best of Oakland awards. She integrates 00:01:24.709 --> 00:01:27.549 science -backed strategies with personalized 00:01:27.549 --> 00:01:32.530 support to help her clients achieve lasting wellness. 00:01:33.150 --> 00:01:36.170 Welcome to the show, Michelle. Thank you, Sheila. 00:01:36.189 --> 00:01:38.769 It's so great to be here. And it's great to have 00:01:38.769 --> 00:01:42.230 you. So I'd love to learn a little bit about 00:01:42.230 --> 00:01:45.450 you and how you turned your own health journey 00:01:45.450 --> 00:01:49.370 into a mission to guide others with clarity and 00:01:49.370 --> 00:01:53.219 compassion. What was that defining moment that 00:01:53.219 --> 00:01:56.060 led you to become a holistic nutritionist and 00:01:56.060 --> 00:01:58.780 health coach? Yeah. Thank you so much for asking. 00:01:58.840 --> 00:02:01.849 And it really was. quite the journey and quite 00:02:01.849 --> 00:02:05.349 the huge transition. So the brief version is 00:02:05.349 --> 00:02:07.170 that in my previous life, I was a high school 00:02:07.170 --> 00:02:10.310 English teacher. I loved teaching, but I was 00:02:10.310 --> 00:02:14.629 really burnt out and I got really sick. I can 00:02:14.629 --> 00:02:17.669 tell you the day that I got sick, it was in October, 00:02:17.849 --> 00:02:21.370 about 14 years ago, and I just never got better. 00:02:21.409 --> 00:02:23.669 I had a cough that wouldn't go away. My energy 00:02:23.669 --> 00:02:25.789 kept tanking and month after month after month, 00:02:25.889 --> 00:02:28.189 I just kept getting sicker and sicker and sicker. 00:02:28.370 --> 00:02:30.509 Saw my doctor, they said, you're fine. I'm like, 00:02:30.550 --> 00:02:35.050 I'm not fine. And so through that journey, I 00:02:35.050 --> 00:02:37.949 ended up working with a naturopathic doctor. 00:02:38.090 --> 00:02:41.830 I started to work on healing my immune system, 00:02:41.949 --> 00:02:44.849 healing my gut, changing my eating plan, which 00:02:44.849 --> 00:02:46.770 I thought had been pretty amazing beforehand. 00:02:47.210 --> 00:02:49.689 So it was all very surprising to me. And slowly 00:02:49.689 --> 00:02:51.770 but surely, I started to feel better. And I talked 00:02:51.770 --> 00:02:53.610 about like this idea of the phoenix rising from 00:02:53.610 --> 00:02:57.740 the ashes. I mean, it's really how I felt. what 00:02:57.740 --> 00:03:00.000 turned out to be my last first day of school. 00:03:00.159 --> 00:03:03.379 I didn't know it at the time. It was the end 00:03:03.379 --> 00:03:05.479 of the day. I was checking my email and this 00:03:05.479 --> 00:03:07.819 little ad popped up. This is back when ads popped 00:03:07.819 --> 00:03:11.060 up and it said, do you want to transform people's 00:03:11.060 --> 00:03:14.000 lives through holistic nutrition? And I thought, 00:03:14.060 --> 00:03:17.120 I do. I do want to transport people's lives through 00:03:17.120 --> 00:03:19.639 holistic nutrition because it had been so healing 00:03:19.639 --> 00:03:22.319 and transformative for me. So I never click on 00:03:22.319 --> 00:03:24.759 those ads, but I clicked on it and it was like. 00:03:25.340 --> 00:03:27.740 Alice in Wonderland. By the time I sat down to 00:03:27.740 --> 00:03:30.060 dinner with my husband, I was like, this is what 00:03:30.060 --> 00:03:32.060 I want to do. This is how I want to serve. This 00:03:32.060 --> 00:03:35.319 is how I'm meant to be. This is the transition 00:03:35.319 --> 00:03:37.620 that I've been looking for, that I still get 00:03:37.620 --> 00:03:40.680 to be an educator by heart, but I'm educating 00:03:40.680 --> 00:03:43.599 about people tapping into their own wellness, 00:03:43.719 --> 00:03:45.699 their own transformation, their own health journey. 00:03:45.860 --> 00:03:50.639 And so began. And I decided to go back to school, 00:03:50.699 --> 00:03:52.439 got my master's of science and health and nutrition 00:03:52.439 --> 00:03:55.810 education. And then decided to open my own practice. 00:03:55.870 --> 00:04:00.789 And so it's been such, I have to say that even 00:04:00.789 --> 00:04:03.650 though it was so hard to go through that initial 00:04:03.650 --> 00:04:08.629 illness, it was very scary. It was very lonely. 00:04:09.050 --> 00:04:11.669 It was very isolating. It was very confusing. 00:04:13.250 --> 00:04:17.629 However, it has given me the true empathy to 00:04:17.629 --> 00:04:20.129 be supportive to my clients when they're in that 00:04:20.129 --> 00:04:22.750 place and space, right? To really, you know, 00:04:22.790 --> 00:04:25.629 I can stay with authenticity. I hear you. I get 00:04:25.629 --> 00:04:27.689 you. I understand you. Your story is different. 00:04:27.810 --> 00:04:30.089 Your experience is different. And I've been there. 00:04:30.189 --> 00:04:32.709 And let's figure out how to move you to the next 00:04:32.709 --> 00:04:35.189 step so that you're feeling as good as possible 00:04:35.189 --> 00:04:39.350 as quickly as possible. And so here I am. 12 00:04:39.350 --> 00:04:42.089 years later in, in practice. And it's, it's, 00:04:42.089 --> 00:04:44.029 it's been, it's been a beautiful journey and 00:04:44.029 --> 00:04:46.689 I'm, I'm very grateful for it. All right. I can 00:04:46.689 --> 00:04:49.930 just feel your energy. When we began the podcast, 00:04:50.050 --> 00:04:53.209 I was like, wow, you're so energetic. Thank you. 00:04:54.629 --> 00:04:57.290 Wonderful hearing from how you are feeling now, 00:04:57.310 --> 00:05:00.170 how that's quite a transformation, not just, 00:05:00.250 --> 00:05:03.769 you know, career path, but yep. You're in general. 00:05:04.009 --> 00:05:07.069 So yes to you. Thank you. Thank you. And I will 00:05:07.069 --> 00:05:10.990 say, I mean, It has helped me shape my practice 00:05:10.990 --> 00:05:13.129 and shape my business. When I made my business 00:05:13.129 --> 00:05:15.629 plan, the number one thing on my business plan 00:05:15.629 --> 00:05:18.230 and has remained is my own health and well -being. 00:05:18.529 --> 00:05:21.870 Because if I'm not healthy, I'm not strong, I'm 00:05:21.870 --> 00:05:24.470 not vibrant. I mean, I'm a human. I get to fluctuate 00:05:24.470 --> 00:05:27.269 just like everybody else. But if I'm not prioritizing 00:05:27.269 --> 00:05:30.889 my health and well -being in my business. none 00:05:30.889 --> 00:05:33.329 of this matters, right? None of this matters. 00:05:33.569 --> 00:05:35.730 So it's not just about being authentic and walking 00:05:35.730 --> 00:05:39.930 the walk. It's truly that this is, my health 00:05:39.930 --> 00:05:41.470 and well -being is the most important part of 00:05:41.470 --> 00:05:43.050 my business and practice. And then everything 00:05:43.050 --> 00:05:46.970 kind of follows from there. So health is really 00:05:46.970 --> 00:05:50.110 general. If we were to niche down a bit, right, 00:05:50.230 --> 00:05:54.810 to what specific health issues people come and 00:05:54.810 --> 00:05:58.680 seek your guidance. Yeah, no, that's a great 00:05:58.680 --> 00:06:01.040 question. Well, it's funny that you even say 00:06:01.040 --> 00:06:03.399 the word niche. I've been in practice for 12 00:06:03.399 --> 00:06:08.399 years and I have avoided niching so much. However, 00:06:08.779 --> 00:06:11.100 there is a certain type of client that I love 00:06:11.100 --> 00:06:15.040 to serve. So I work with things around digestive 00:06:15.040 --> 00:06:18.639 wellness. I work around supporting people with 00:06:18.639 --> 00:06:21.199 their blood sugar balance. I'm really passionate 00:06:21.199 --> 00:06:23.420 right now about using continuous glucose monitors 00:06:23.420 --> 00:06:26.480 with my clients to help them visualize and regulate 00:06:26.480 --> 00:06:28.019 what's going on. going on with their blood sugar. 00:06:29.160 --> 00:06:31.860 I have a lot of clients. It's just really lovely 00:06:31.860 --> 00:06:33.980 that they're doing a lot of good things and they 00:06:33.980 --> 00:06:35.870 want to just make sure they're. being in an optimal 00:06:35.870 --> 00:06:38.490 state of health. They want to be strong when 00:06:38.490 --> 00:06:41.089 they're 70, 80, 90 years old. And so they're 00:06:41.089 --> 00:06:42.689 realizing the choices that they're making when 00:06:42.689 --> 00:06:45.649 they're 40, 50, 60. And then the other area that 00:06:45.649 --> 00:06:48.689 I'm super passionate about is supporting women 00:06:48.689 --> 00:06:51.870 in perimenopause and menopause with that transition. 00:06:52.189 --> 00:06:54.490 A, just like validating their experience, validating 00:06:54.490 --> 00:06:56.730 their symptoms, giving them the support that 00:06:56.730 --> 00:06:59.870 they need, whether it's through nutrition, sleep 00:06:59.870 --> 00:07:03.529 support, stress management, mindset, strength 00:07:03.529 --> 00:07:06.470 training. but also just listening and being like, 00:07:06.610 --> 00:07:09.750 you know, we will get through this transition 00:07:09.750 --> 00:07:13.670 together. And because I'm a holistic health coach 00:07:13.670 --> 00:07:15.970 and certified nutrition consultant, yes, I get 00:07:15.970 --> 00:07:17.949 to talk about food and nutrition, and I love 00:07:17.949 --> 00:07:21.589 that. And also, are we connecting with people 00:07:21.589 --> 00:07:23.490 that we love? Are we spending time in nature? 00:07:23.569 --> 00:07:26.149 Are we getting good sleep and rest? You know, 00:07:26.209 --> 00:07:31.430 are we doing the mindset work or the, you know? 00:07:32.720 --> 00:07:35.259 the perspective shifts that we need. So that's 00:07:35.259 --> 00:07:37.420 why I love it because I kind of do get to talk 00:07:37.420 --> 00:07:41.339 about a lot of different things. So that's almost 00:07:41.339 --> 00:07:43.920 tied into the second question that I had for 00:07:43.920 --> 00:07:47.420 you. A lot of people do struggle with energy 00:07:47.420 --> 00:07:52.360 dips, with stress, burnout. What would be that 00:07:52.360 --> 00:07:56.040 one most important foundational shift, whether 00:07:56.040 --> 00:07:59.620 it be food, mindset, lifestyle, that can help 00:07:59.620 --> 00:08:03.360 them feel more balanced and energized? Yeah, 00:08:03.459 --> 00:08:06.769 that's a great question. I mean, that's funny. 00:08:06.949 --> 00:08:09.050 I was about, I have a million things in my mind 00:08:09.050 --> 00:08:11.389 and one of them is also just like, are you hydrated? 00:08:12.170 --> 00:08:14.670 Are you drinking your water? But, but we can 00:08:14.670 --> 00:08:16.689 talk about hydration another day. You know, I 00:08:16.689 --> 00:08:19.750 do really think when we are stressed and overwhelmed, 00:08:19.970 --> 00:08:22.329 the last thing we need is a list of 12 things 00:08:22.329 --> 00:08:26.170 to do. Right. And so many people can feel. like 00:08:26.170 --> 00:08:28.029 their self -care and their wellness is another 00:08:28.029 --> 00:08:31.430 thing on the to -do list. So number one, what 00:08:31.430 --> 00:08:33.850 I would say is don't think of supporting your 00:08:33.850 --> 00:08:35.909 health and wellness as something on your to -do 00:08:35.909 --> 00:08:39.330 list, that it is the foundation. I know for a 00:08:39.330 --> 00:08:41.629 lot of people, how they start the day sets the 00:08:41.629 --> 00:08:44.070 tone for the rest of their day. So that's often 00:08:44.070 --> 00:08:47.230 a great place to start, you know, waking up and 00:08:47.230 --> 00:08:49.549 drinking a big glass of water, waking up and 00:08:49.549 --> 00:08:52.470 brushing your teeth, waking up and doing a quick 00:08:52.470 --> 00:08:55.000 mindfulness. It doesn't even have to be. for 00:08:55.000 --> 00:08:56.960 20 minutes, doing some journaling. If you're 00:08:56.960 --> 00:08:58.600 like, oh my gosh, I have no time for that. I've 00:08:58.600 --> 00:09:00.419 got like four kids and we got to get out the 00:09:00.419 --> 00:09:03.059 door. Taking a moment to make your tea, to make 00:09:03.059 --> 00:09:04.799 your coffee and just take a deep breath before 00:09:04.799 --> 00:09:08.220 you drink your morning beverage. I will also 00:09:08.220 --> 00:09:11.879 say eating a good breakfast, right? Is there 00:09:11.879 --> 00:09:13.919 a lot of protein in your breakfast? Are you not 00:09:13.919 --> 00:09:16.679 having all the sugary things? Because then we're 00:09:16.679 --> 00:09:18.220 just setting a tone for the rest of the day. 00:09:18.279 --> 00:09:21.399 But I think if we can acknowledge like one thing, 00:09:21.519 --> 00:09:24.960 especially in the morning. I think this is a 00:09:24.960 --> 00:09:27.600 great way to start the day because then we think, 00:09:27.740 --> 00:09:29.759 okay, no matter else what happens today, I've 00:09:29.759 --> 00:09:32.580 done this for myself. I've done this for myself. 00:09:32.779 --> 00:09:35.320 So I always like thinking about one tiny morning 00:09:35.320 --> 00:09:37.600 routine and it really can be, it really can be 00:09:37.600 --> 00:09:39.259 anything, right? It doesn't have to be something 00:09:39.259 --> 00:09:42.940 like, I have to, you know, do 12 exercises and 00:09:42.940 --> 00:09:46.320 do it like keep it simple and, and then really 00:09:46.320 --> 00:09:48.379 honor that and then build, build from there. 00:09:51.120 --> 00:09:53.620 So I feel like you're almost talking to me because 00:09:53.620 --> 00:09:57.600 that's exactly me. I want to do so much self 00:09:57.600 --> 00:10:00.500 -care. It becomes this huge list that ends up 00:10:00.500 --> 00:10:04.320 on my to -do list. And then when I break it down, 00:10:04.480 --> 00:10:08.779 okay, just make it a point to do this one. smaller 00:10:08.779 --> 00:10:11.659 task. And lately it's in breathing because I've 00:10:11.659 --> 00:10:14.879 had other guests that have explained the importance 00:10:14.879 --> 00:10:17.059 of breathing. And, you know, we breathe every 00:10:17.059 --> 00:10:20.100 day. We breathe every day. It's the most important 00:10:20.100 --> 00:10:22.480 thing. We can go a couple days without water. 00:10:22.519 --> 00:10:25.580 We can go longer without food. Sleep is hard. 00:10:25.779 --> 00:10:27.940 We can't go more than a few minutes without breathing 00:10:27.940 --> 00:10:31.980 and it's free and it's always with us. So I'll 00:10:31.980 --> 00:10:34.580 need to incorporate number two or number three. 00:10:35.450 --> 00:10:38.649 Rather than seeing it as that huge to -do list 00:10:38.649 --> 00:10:41.820 to be like... you know, am I perfectly balanced 00:10:41.820 --> 00:10:44.940 and as healthy as I could be? Absolutely. And 00:10:44.940 --> 00:10:46.820 I think, you know, in this world of influencers 00:10:46.820 --> 00:10:49.580 or people talking about self -care, there can 00:10:49.580 --> 00:10:52.059 be this feeling like, oh my God, I'm like failing 00:10:52.059 --> 00:10:54.019 at self -care. I'm failing at taking care of 00:10:54.019 --> 00:10:56.919 myself, which is like adds to all of it. So it 00:10:56.919 --> 00:10:58.960 really is, it's bringing it back to something 00:10:58.960 --> 00:11:01.240 very simple, drinking a glass of water, taking 00:11:01.240 --> 00:11:03.559 a deep breath, making a good breakfast for yourself, 00:11:03.779 --> 00:11:07.100 packing your lunch, do one small, simple thing. 00:11:07.279 --> 00:11:10.340 And I think the other thing, Besides the 12 things 00:11:10.340 --> 00:11:14.220 is people will overshoot. So again, making it 00:11:14.220 --> 00:11:17.279 tiny. So like the breathing, someone might want 00:11:17.279 --> 00:11:19.379 to say, well, I should meditate for 60 minutes 00:11:19.379 --> 00:11:22.639 a day every day. Sure, you can if you want to 00:11:22.639 --> 00:11:24.620 and you have space for that. How about start 00:11:24.620 --> 00:11:28.700 with three slow, deep breaths, right? It takes 00:11:28.700 --> 00:11:32.139 one minute to do that. So I also say start, take 00:11:32.139 --> 00:11:33.879 all the things off the list, put them in the 00:11:33.879 --> 00:11:36.539 bonus category and then shrink it down as small 00:11:36.539 --> 00:11:39.919 as possible. So I love that. So now I do have 00:11:39.919 --> 00:11:41.419 another question. I know you said, no, I don't 00:11:41.419 --> 00:11:43.120 like Tanisha, but the subject we're going to 00:11:43.120 --> 00:11:46.759 just focus right now on midlife women, right? 00:11:46.799 --> 00:11:49.620 Perhaps they're going through perimenopause or 00:11:49.620 --> 00:11:52.840 through menopause. Would any of that change? 00:11:52.919 --> 00:11:55.440 Like would breathing still be optimal or is there 00:11:55.440 --> 00:12:01.590 a specific change that could help with? this 00:12:01.590 --> 00:12:05.509 stage of life. Yeah. I mean, I really love supporting 00:12:05.509 --> 00:12:07.769 midlife women. And I will say this is a big part 00:12:07.769 --> 00:12:11.970 of my own milestone. I'm 51. I'm in perimenopause. 00:12:11.990 --> 00:12:14.909 I call it late stage perimenopause. Like I'm 00:12:14.909 --> 00:12:18.309 in the chaotic stage and I'm very vocal about 00:12:18.309 --> 00:12:20.110 it. I will talk, you know, at the grocery store 00:12:20.110 --> 00:12:22.309 about this because I want to destigmatize. I 00:12:22.309 --> 00:12:25.250 want us to be having these conversations. I think 00:12:25.250 --> 00:12:27.610 breathing is a great place to start. I think 00:12:27.610 --> 00:12:33.049 really like. And allowing ourselves to have space 00:12:33.049 --> 00:12:36.549 to just be quiet and connected to our bodies, 00:12:36.610 --> 00:12:39.710 even if it's just for a minute, wow, that it 00:12:39.710 --> 00:12:43.649 can be revolutionary, right? Especially for midlife 00:12:43.649 --> 00:12:45.570 women when if we're serving, serving, serving, 00:12:45.730 --> 00:12:47.929 going, going, going, doing, doing, doing, doing, 00:12:47.929 --> 00:12:50.929 to take just literally one moment where you're 00:12:50.929 --> 00:12:55.039 only... job to do is to breathe and be present 00:12:55.039 --> 00:12:57.600 with yourself. So I think there's so much even 00:12:57.600 --> 00:13:00.200 just in the power of the breath. Other things 00:13:00.200 --> 00:13:03.120 that I talk to my women a lot about is making 00:13:03.120 --> 00:13:05.460 sure you're getting enough protein. It's so boring. 00:13:05.539 --> 00:13:08.340 It's so like over trendy, but are you eating 00:13:08.340 --> 00:13:10.460 enough protein throughout the day? Because our 00:13:10.460 --> 00:13:13.080 protein needs really do change. It keeps us balanced. 00:13:13.240 --> 00:13:16.100 It keeps us stable. It keeps us satisfied. And 00:13:16.100 --> 00:13:17.539 then the other really boring thing that I talk 00:13:17.539 --> 00:13:19.600 about all the time is fiber. Oh my gosh, you 00:13:19.600 --> 00:13:21.200 thought I would spend all my days talking about, 00:13:21.220 --> 00:13:23.659 are you getting enough fiber? So there are these 00:13:23.659 --> 00:13:26.120 very practical things. I'm also a big fan of 00:13:26.120 --> 00:13:28.600 like. adding positive things rather than saying 00:13:28.600 --> 00:13:30.500 like don't do this and don't do that and shouldn't 00:13:30.500 --> 00:13:32.820 do this and shouldn't do that and then the third 00:13:32.820 --> 00:13:37.169 one is prioritizing sleep i think um I know that 00:13:37.169 --> 00:13:41.250 I cannot function well if I'm not getting the 00:13:41.250 --> 00:13:43.710 sleep that my body needs. And even if sleep is 00:13:43.710 --> 00:13:46.110 challenging, getting the best sleep that you 00:13:46.110 --> 00:13:48.169 can, because that can start to happen in perimenopause 00:13:48.169 --> 00:13:50.750 and menopause. So it really is coming back to 00:13:50.750 --> 00:13:52.870 these basics. What do you need to do every day? 00:13:53.029 --> 00:13:55.549 Are you breathing? Are you drinking your water? 00:13:55.710 --> 00:13:57.490 Are you eating food that keeps you balanced and 00:13:57.490 --> 00:14:00.149 stable and happy and grounded? Are you sleeping? 00:14:00.529 --> 00:14:03.870 Because without those basic things, all the supplements 00:14:03.870 --> 00:14:07.120 in the world, all the... hacks in the world all 00:14:07.120 --> 00:14:10.500 the devices in the world is not going to make 00:14:10.500 --> 00:14:16.820 up for any of that paying attention fiber fiber 00:14:16.820 --> 00:14:21.340 protein water and sleep and then of course breathing 00:14:21.340 --> 00:14:25.899 so what about The hot flashes, which is, I think, 00:14:25.899 --> 00:14:29.019 one of the biggest complaints I've I could be 00:14:29.019 --> 00:14:31.620 with friends at a restaurant right now or a son. 00:14:31.659 --> 00:14:34.000 They're like turning red and putting the fan 00:14:34.000 --> 00:14:36.720 up and the head up or it'll wake people up at 00:14:36.720 --> 00:14:40.750 night. Yep. Yep. And I also want to say hot flashes, 00:14:40.830 --> 00:14:43.230 yes. And there's some things we can do. And also, 00:14:43.269 --> 00:14:46.710 if someone never experiences hot flash, you can 00:14:46.710 --> 00:14:48.830 still be in perimenopause and menopause, right? 00:14:49.029 --> 00:14:52.389 I believe it's about 70 % of women experience 00:14:52.389 --> 00:14:54.669 some sort of temperature dysregulation. Sometimes 00:14:54.669 --> 00:14:56.970 people get really, really cold in menopause and 00:14:56.970 --> 00:15:00.679 perimenopause. But for the hot flash. We're coming 00:15:00.679 --> 00:15:02.519 back to the breathing again. There's actually 00:15:02.519 --> 00:15:05.500 been studies done that doing slow, deep breath, 00:15:05.500 --> 00:15:08.059 doing diaphragmatic breathing, actually, because 00:15:08.059 --> 00:15:10.919 your body is sort of in a, you can kind of think 00:15:10.919 --> 00:15:13.259 of it as like a flare state, right? So bringing 00:15:13.259 --> 00:15:15.940 that cortisol levels back down. A lot of women 00:15:15.940 --> 00:15:19.799 will get, if they feel stressed or flustered 00:15:19.799 --> 00:15:22.860 or they're on. you know, they have to like your 00:15:22.860 --> 00:15:25.080 presentation, they'll kind of see that hot flash 00:15:25.080 --> 00:15:28.059 come on alcohol, coffee, some of those can can 00:15:28.059 --> 00:15:30.720 trigger it too. So really, what we're doing is 00:15:30.720 --> 00:15:33.039 trying to bring like re -regulate the system. 00:15:33.600 --> 00:15:38.200 So bringing that breath back down. In terms of 00:15:38.200 --> 00:15:41.200 like non -pharmaceutical and non -supplement 00:15:41.200 --> 00:15:43.460 things and also seeing what your triggers are. 00:15:44.100 --> 00:15:47.299 Because if you're like, oh, every time I do this, 00:15:47.299 --> 00:15:49.320 I get a hot flash. We want to start kind of tracking 00:15:49.320 --> 00:15:51.799 that. And then at night, you know, there's lots 00:15:51.799 --> 00:15:53.659 of things you can do. Keeping the room really, 00:15:53.720 --> 00:15:57.000 really cool. There's cooling sheets. There's 00:15:57.000 --> 00:16:00.139 lots of really great things to just bring your 00:16:00.139 --> 00:16:03.639 core temperature down before bed so that you 00:16:03.639 --> 00:16:05.720 might be less likely to be disrupted by the hot 00:16:05.720 --> 00:16:08.750 flashes. sometimes people don't even get a hot 00:16:08.750 --> 00:16:09.950 flash but they'll just get like night sweats 00:16:09.950 --> 00:16:15.330 and things like that so yeah so for those who 00:16:15.330 --> 00:16:18.190 want to want to either work with you or continue 00:16:18.190 --> 00:16:23.649 learning or perhaps even get inspired by recipes 00:16:23.649 --> 00:16:26.590 what do you offer and where can they find you 00:16:26.909 --> 00:16:29.830 Great. Yes. So I'm at healthcoachmichelle .com. 00:16:29.929 --> 00:16:32.690 Very simple. That's my Instagram. That's my Facebook 00:16:32.690 --> 00:16:35.610 is everything is health coach Michelle. And I 00:16:35.610 --> 00:16:37.350 have a number of different ways I love to work 00:16:37.350 --> 00:16:39.649 with people. So I do one -on -one work where 00:16:39.649 --> 00:16:42.629 we can really get very personalized. It's very. 00:16:44.029 --> 00:16:46.710 thoughtful in terms of timing, meeting you where 00:16:46.710 --> 00:16:48.929 you're at, going at the pace that works for you. 00:16:49.169 --> 00:16:52.690 I do do some testing if that's appropriate. So 00:16:52.690 --> 00:16:54.429 we can really kind of do a deep dive into your 00:16:54.429 --> 00:16:57.370 health and wellbeing. I also have a group program 00:16:57.370 --> 00:17:00.809 that I love. I adore. It fills my cup up so much 00:17:00.809 --> 00:17:03.490 and it's such a beautiful way to serve called 00:17:03.490 --> 00:17:06.230 Whole Life Nourishment. And it's a four month 00:17:06.230 --> 00:17:08.869 group program where we get to talk about all 00:17:08.869 --> 00:17:11.369 of these things, food and nutrition, sleep and 00:17:11.369 --> 00:17:14.500 rest, movement and exercise. our habits and routines, 00:17:14.839 --> 00:17:16.720 but we also get to talk about our connection 00:17:16.720 --> 00:17:19.619 to ourself, our connection to others, our mindset, 00:17:19.740 --> 00:17:21.400 and then also our mission and purpose because 00:17:21.400 --> 00:17:23.680 we've been put here for a really, really positive 00:17:23.680 --> 00:17:27.279 reason. And so I love that. It's all online so 00:17:27.279 --> 00:17:30.640 people can join from anywhere. And then a third 00:17:30.640 --> 00:17:32.839 really fun option, I'm running one right now, 00:17:32.920 --> 00:17:36.900 is I do continuous glucose monitor groups where 00:17:36.900 --> 00:17:38.799 someone puts a little sensor on the back of their 00:17:38.799 --> 00:17:40.880 arm and we wear it for two weeks. It connects 00:17:40.880 --> 00:17:44.160 to your phone and you... get to see in real time 00:17:44.160 --> 00:17:47.000 how food stress, I know it's so much fun, food, 00:17:47.140 --> 00:17:50.460 stress, exercise, sleep, how all these different 00:17:50.460 --> 00:17:53.039 things are affecting your blood sugar. And it's 00:17:53.039 --> 00:17:56.819 a really empowering way to know exactly what's 00:17:56.819 --> 00:18:00.940 going on with you and your body and how food 00:18:00.940 --> 00:18:02.839 and all these other things are affecting you. 00:18:02.839 --> 00:18:04.819 And I love it. I run it as a group program. So 00:18:04.819 --> 00:18:07.500 it's very accessible financially. And again, 00:18:07.700 --> 00:18:09.660 it's all online. So those are a couple of ways 00:18:09.660 --> 00:18:14.660 right now that folks can work with me. So what's 00:18:14.660 --> 00:18:16.900 the biggest finding? People put on these stickers. 00:18:17.039 --> 00:18:22.170 Is there like a common finding? I think people 00:18:22.170 --> 00:18:25.970 are often surprised at a food that will really 00:18:25.970 --> 00:18:28.529 spike their blood sugar, which is not helpful 00:18:28.529 --> 00:18:30.509 for our body because that is very stressful to 00:18:30.509 --> 00:18:33.210 the body. Ultimately, it can lead to things like 00:18:33.210 --> 00:18:35.730 prediabetes or weight gain. I think what people 00:18:35.730 --> 00:18:38.750 are also surprised about is the crash that sometimes 00:18:38.750 --> 00:18:41.509 comes afterwards. So what goes up must come down. 00:18:41.750 --> 00:18:43.990 So a lot of people don't feel a blood sugar high, 00:18:44.130 --> 00:18:45.829 but they might feel that crash. And that's when 00:18:45.829 --> 00:18:48.220 we're... If you've ever been hangry, if you're 00:18:48.220 --> 00:18:51.680 a person who gets hangry, so people might feel, 00:18:51.859 --> 00:18:54.220 and this is also where cravings come in because 00:18:54.220 --> 00:18:57.500 you start craving sugar then. But the other thing 00:18:57.500 --> 00:19:00.960 that I think people notice a lot is what they 00:19:00.960 --> 00:19:03.720 have for dinner, when they have dinner, and how 00:19:03.720 --> 00:19:05.460 much that affects their blood sugar, and then 00:19:05.460 --> 00:19:07.799 how much that can affect their sleep. So these 00:19:07.799 --> 00:19:10.160 are things that we're not ever tracking, but 00:19:10.160 --> 00:19:11.900 all of a sudden the blood sugar is showing us 00:19:11.900 --> 00:19:14.599 like. wow, I had a really terrible night's sleep 00:19:14.599 --> 00:19:16.400 and my blood sugar was really high all night. 00:19:16.480 --> 00:19:18.579 And then we start to look at these correlations. 00:19:18.700 --> 00:19:20.519 And again, what I love it, I kind of think of 00:19:20.519 --> 00:19:22.599 it as like a star check. Like this is the closest 00:19:22.599 --> 00:19:25.619 thing we have to the future because then I don't 00:19:25.619 --> 00:19:28.039 have to say anything about, I don't like to call 00:19:28.039 --> 00:19:30.460 food a good or bad. I like to think is a food 00:19:30.460 --> 00:19:32.779 working for us? Is it not? Is it nourishing or 00:19:32.779 --> 00:19:35.579 is it depleting? What's working for one person 00:19:35.579 --> 00:19:38.000 may not work for someone else. So in this group 00:19:38.000 --> 00:19:39.720 right now, someone ate, I'll just pick something 00:19:39.720 --> 00:19:42.059 simple, a banana. One person ate the banana. 00:19:42.240 --> 00:19:44.099 No problem. The other person ate the banana. 00:19:44.359 --> 00:19:47.839 It skyrocketed and then came crashing down. So 00:19:47.839 --> 00:19:50.660 now she knows that. I'm not going to tell her 00:19:50.660 --> 00:19:53.180 not to have the banana, but she can see this 00:19:53.180 --> 00:19:55.240 is what it's doing to my blood sugar. So I love 00:19:55.240 --> 00:19:57.940 it because it's also like a target. When we target 00:19:57.940 --> 00:20:00.250 the blood sugar, we get to talk about. all these 00:20:00.250 --> 00:20:02.069 other different things, what we're eating, when 00:20:02.069 --> 00:20:04.589 we're eating, how much we're eating, stress, 00:20:05.190 --> 00:20:08.950 even hydration, all these different, sleep, all 00:20:08.950 --> 00:20:12.230 these different factors that come within that 00:20:12.230 --> 00:20:15.849 beautiful target of blood sugar. Yeah, and you 00:20:15.849 --> 00:20:17.630 don't have to be pricking your finger because 00:20:17.630 --> 00:20:20.380 I've - Oh my gosh. Yes, I will say, I mean, if 00:20:20.380 --> 00:20:22.460 you've ever seen a diabetic and this is for people 00:20:22.460 --> 00:20:25.480 with not. So I only work with in the CGM group, 00:20:25.539 --> 00:20:27.579 people with prediabetes or if it's just been 00:20:27.579 --> 00:20:30.079 creeping up. I don't work with folks with type 00:20:30.079 --> 00:20:31.880 one or type two diabetes. But if you've ever 00:20:31.880 --> 00:20:33.319 been around someone, they have to prick their 00:20:33.319 --> 00:20:35.240 finger multiple times a day to see what their 00:20:35.240 --> 00:20:37.599 blood sugar is. This little sensor sits in the 00:20:37.599 --> 00:20:40.079 back of your arm and it's just monitoring it 00:20:40.079 --> 00:20:42.460 straight all the time for two weeks without ever 00:20:42.460 --> 00:20:45.700 having to prick your finger. So I I love it for 00:20:45.700 --> 00:20:49.240 the. the data and the visual that people get. 00:20:49.420 --> 00:20:52.559 And again, so that they can feel empowered, they 00:20:52.559 --> 00:20:55.200 can make choices. We talk about exercise and 00:20:55.200 --> 00:20:57.299 how that can bring down blood sugar, doing squats. 00:20:57.539 --> 00:21:00.380 So I give really, really practical tools to, 00:21:00.440 --> 00:21:02.920 because, you know, we're going to eat the things, 00:21:03.059 --> 00:21:04.539 we're going to live our lives, we're going to 00:21:04.539 --> 00:21:07.579 have these fun things. So how do we do so in 00:21:07.579 --> 00:21:10.140 a way that support our health goals and intentions? 00:21:11.380 --> 00:21:14.299 You're a powerhouse between the energy and the... 00:21:14.720 --> 00:21:16.819 teaching experience you've explained everything 00:21:16.819 --> 00:21:20.799 very you know easy to understand and then with 00:21:20.799 --> 00:21:23.099 this extra component in the group coaching it's 00:21:23.099 --> 00:21:25.839 just like the full package so yeah thank you 00:21:25.839 --> 00:21:30.200 thank you and so what is your next milestone 00:21:30.200 --> 00:21:33.799 i love this question i feel like it actually 00:21:33.799 --> 00:21:35.380 brings everything that we've been talking about 00:21:35.380 --> 00:21:41.829 together um you know i really do feel at 51 that 00:21:41.829 --> 00:21:44.690 there there there's a transition happening I 00:21:44.690 --> 00:21:46.490 mean I'm I'm literally going through a physical 00:21:46.490 --> 00:21:48.750 transition and I really want to honor and respect 00:21:48.750 --> 00:21:53.430 that and I can feel what that means for my business 00:21:53.430 --> 00:21:55.670 that it's going to be a shift in how I want to 00:21:55.670 --> 00:21:58.569 show up it's going to be a shift in how I serve 00:21:58.569 --> 00:22:01.269 who I want to serve how I want to support people 00:22:02.680 --> 00:22:05.220 And so I am very excited about these CGM groups 00:22:05.220 --> 00:22:08.180 and reaching more folks there. So that's definitely 00:22:08.180 --> 00:22:12.099 a milestone that I'm looking forward to and really 00:22:12.099 --> 00:22:15.279 partnering with functional medicine doctors and, 00:22:15.299 --> 00:22:17.319 you know, really kind of coming together and 00:22:17.319 --> 00:22:20.240 doing a lot of partnerships and also just being 00:22:20.240 --> 00:22:26.460 very, I'm very curious about how showing up in 00:22:26.460 --> 00:22:28.880 my own practice and my business and as a practitioner 00:22:28.880 --> 00:22:35.769 looks. As I'm making this transition. So I feel 00:22:35.769 --> 00:22:38.789 like it's a little bit, I'm in the tunnel. So 00:22:38.789 --> 00:22:41.890 we will see what the next milestone is with that. 00:22:42.650 --> 00:22:45.029 Yeah, I've been talking a lot about that. And 00:22:45.029 --> 00:22:49.250 since it's in my case, right, with the self -leadership, 00:22:49.250 --> 00:22:52.130 I've broken it down to five. I'm also bringing 00:22:52.130 --> 00:22:54.589 in adaptation. And I'm thinking that's maybe 00:22:54.589 --> 00:22:58.190 the next couple topics, right? How do you adapt 00:22:58.190 --> 00:23:01.140 to changes? Well, absolutely. And I was just 00:23:01.140 --> 00:23:02.859 having this conversation with a friend yesterday 00:23:02.859 --> 00:23:07.039 who's also in business because everything feels 00:23:07.039 --> 00:23:08.619 I don't know if this is true, but everything 00:23:08.619 --> 00:23:12.000 feels like it's changing really quickly. Right. 00:23:12.180 --> 00:23:15.059 I know we've been talking about AI, meaning even 00:23:15.059 --> 00:23:17.160 just, you know, how much that's transformed things 00:23:17.160 --> 00:23:21.740 in just a few years. So I think there's I'm curious 00:23:21.740 --> 00:23:25.220 in terms of like how to bring. grounded wisdom 00:23:25.220 --> 00:23:29.720 to fast paced changes and staying authentic to 00:23:29.720 --> 00:23:33.140 myself and how I want to serve and also embracing 00:23:33.140 --> 00:23:36.640 and like stepping into the flow of all that's 00:23:36.640 --> 00:23:39.180 unfolding. Right. And so kind of holding that 00:23:39.180 --> 00:23:43.240 tension of both of those pieces. Well, thank 00:23:43.240 --> 00:23:46.000 you so much for joining me today. Thank you, 00:23:46.000 --> 00:23:49.589 Sheila. And thank you all for tuning in to another 00:23:49.589 --> 00:23:52.549 episode of Milestone Moments in Business and 00:23:52.549 --> 00:23:54.589 Leadership. Until next time.