Speaker 2: 0:06

Welcome to the Uncomplicated Perimenopause Podcast. I'm Kate Grosvenor, your friendly perimenopause expert and life coach.

Speaker 1: 0:15

And I'm Gabriella Kate's daughter, representing all the women who are nowhere near perimenopause but want to understand it better.

Speaker 2: 0:23

Whether you're just starting your perimenopause journey deep into it, whether you're just starting your perimenopause journey deep into it or you're a loved one trying to support someone who is we've got you covered.

Speaker 1: 0:32

We'll be answering all of your burning questions, exploring the ups and downs, and sharing expert advice and personal insights.

Speaker 2: 0:39

So grab a cup of tea, get comfy and let's dive into the wonderful. Get comfy and let's dive into the wonderful, sometimes wild, world of perimenopause together.

Speaker 1: 0:47

And remember, no matter where you are on your journey, you are not alone.

Speaker 2: 0:55

Welcome to the Uncomplicated Perimenopause. Hello, my darlings, and welcome to episode 9, season 2 of the Uncomplicated Perimenopause Podcast.

Speaker 1: 1:05

My name is Kate Grosvenor, I'm a perimenopause expert and life coach, and I'm Gabriella Grosvenor, kate's daughter, here to learn with you all.

Speaker 2: 1:12

Has your app finished uploading? Yeah, that's how I opened it. Okay, cool, I love it. We were just discussing when it says oh look, congratulations, all lovely, you've got a new app. Update, as if that's like yay, great news.

Speaker 1: 1:24

Yeah, I'm busy, I don't have time for this.

Speaker 2: 1:27

I hate it as well when they give you an app update and it completely changes everything and you're like what was wrong with the old one, Instagram? What's happened there, Rude? You know why it was? It's because they were hoping Instagram was like that jealous younger sister or that jealous older sister that was no offense because you are the oldest but was hoping secretly that tiktok flopped and actually did ban all americans and they would sneak in there but they're also removing highlights on instagram.

Speaker 1: 1:52

Do you know how much I've built up my highlights and how aesthetic they are? I don't know.

Speaker 2: 1:58

I don't know when, I don't know why or how they might change their mind, though now tiktok's not okay because it's only one. It's one of the only things advantages. They've got over tiktok, to be fair anyway it's such a vibe.

Speaker 2: 2:09

But I'm at that age now and I'm sure many of our listeners can understand this. So I used to handle my heartly take the piss out of old people that said, oh, can they just leave things the way, the way that they are back in the day. You know, like when supermarkets change the layout and old people go, I just can't find anything. I'm thinking it's not bloody hard, just read it, just read where the things are. You know, ask somebody like and I'm at that age now I'm like would they just keep things where they were, martin spencer's food hall? I'm like, why do they keep moving things around? I can't find anything. It's taking me twice as long, and I'm at that age now you start to like.

Speaker 1: 2:41

You start to notice the patterns that, like I hate kids just screaming running around. Now I'm like ugh.

Speaker 2: 2:47

I can't bear it. No, I can't bear it. And other people's children that are just rude and you just think could you not just teach them some discipline please?

Speaker 1: 2:54

I'm at that point there where I'm like and you're at the point where you're starting talking about how we bone to pick. This is a true story if you discipline or lack thereof your children anything like the male cats in this house they're perfect they're not perfect we have two, we have seven cats, but two in particular have just just own my heart and they do no wrong. They actually do no wrong. Is that true? Absolutely. What do they do no wrong? So, lupin, absolutely.

Speaker 2: 3:25

They do no wrong. So Lupin doesn't open doors and lets himself into people's. He's a genius, okay, but they're not supposed to let themselves into people's bedrooms, though, are they, gabby?

Speaker 1: 3:34

He's well behaved in bedrooms. What's the problem?

Speaker 2: 3:36

But he's not supposed to be in there, is he? It's fine, he's well behaved, yeah, but do I want him on my bed, though? What's wrong with it? But do I want him on my bed? I close the door for a reason, but the thing is he opens the door and then the other cat's going with him. It's called a genius.

Speaker 1: 3:49

It's called. Not really supposed to be in there. It's called my parents. Pray that I'm only a girl, Mum.

Speaker 2: 3:55

Oh, dear, lord, yes.

Speaker 1: 3:59

We digress, we'll keep you season seven of the podcast. We'll see what kind of mum I am oh, are you calling it season seven?

Speaker 2: 4:06

yeah, you heard it first I'm not mentioning any names, but okay, five more seats, four more seasons yeah, I got this. Now I'll be pregnant. How many? How many times are we doing it? A year, two? How many seasons do we do a year? It's not four years, four seasons, five seasons so oh, actually no yeah yeah no forget what you wish for I have another yeah, few seasons six years seven years ahead of me. Yeah, please, yeah right, moving on quickly before anybody gets the wrong idea. What is the question?

Speaker 1: 4:40

for today.

Speaker 2: 4:41

So it's from rachel hi, rachel, and she's from manchester good because we, we, we thought we might have annoyed everyone from manchester last time.

Speaker 1: 4:48

Hi rachel we love it. So rachel says yep, I've always managed to keep my weight steady, oh gosh right, here we go.

Speaker 2: 4:56

We haven't had a weight one yet, have we?

Speaker 1: 4:57

I'm, I'm. I was quite pleased with this one okay, um I have. I've always managed to keep my weight steady, yeah, but since entering perimenopause it feels like everything I eat just sticks, especially in my middle area. Yeah, yeah, yeah okay, I'm eating the same and exercising regularly, and yet nothing seems to work anymore. It's so frustrating as it's starting to affect how I feel about myself oh, bless you is this a normal part of perimenopause?

Speaker 1: 5:20

yes, it is and if so, how can I manage my weight without feeling like I have to deprive myself or work twice as hard, just to say the same?

Speaker 2: 5:27

good question. Good question and also not an easy question to answer, because it's not about calories in, calories out anymore at all, actually. Um. So first of all, rachel, thank you so much for this question. It's a really, really common frustration that I hear from so many women. Actually, I'm surprised we haven't had this question before. To be fair, um, it's very, very common frustration for women going through perimenopause.

Speaker 2: 5:50

So, first of all, yeah, never been a weak one as I always say, you're absolutely not alone going through this, and I completely understand how disheartening it feels, how frustrating it feels. So let's break this down. Why does it happen during perimenopause? What's really going on with your body and, most importantly, what can you do to manage it, and in a way that feels sustainable but also really, really feels good, because I'm not a big believer in the traditional diet type of culture. Um, so let me explain what's happening with hormones first, because it's we are going back to our good old friend Progesterone, close Oestrogen. To start with, you had a 50-50 chance of nailing it.

Speaker 2: 6:30

But oestrogen is more of the problem in this one. So during perimenopause oestrogen levels start to fluctuate Really. I may have mentioned this, I may have on one or two episodes, I may have just kind of like hinted at it. I may have on one or two episodes I may have just kind of like hinted at it, but anyway, yeah, every single episode that's ever been but estrogen level.

Speaker 1: 6:50

Get the message guys.

Speaker 2: 6:51

Yes, because it's like get with the program. So estrogen levels fluctuate and then they eventually decline and your ovaries reduce the production of this very key hormone. Okay, but estrogen isn't just involved in your reproductive system, it's also, um, involves. It's also involved in fat distribution as well. So before perimenopause, estrogen encourages fat to be stored in areas like the hips and thighs, but as the levels drop, your body shifts to where it stores fat. Okay, so it it does change the the dynamics of where you store fat. Okay, um. So what? Most?

Speaker 2: 7:29

What many women not most women, what many women don't realize, is the fat tissue, particularly around your middle, can actually produce estrogen as well. So as your ovaries produce less, your body may begin to store fat, more fat around this area to compensate. So it's a secondary source of oestrogen. So before perimenopause, your oestrogen is produced from your ovaries and as you go through perimenopause, your body is just trying to give you that extra chance, that one last boost, just in case you wanted another baby. So it's trying to maintain some level of oestrogen, to give you that one bit more oestrogen production, and so it produces oestrogen from the fat cells around your middle.

Speaker 2: 8:15

Unfortunately, this isn't ideal for your health, but it's your body's way of adapting to the hormonal changes, so it's trying really hard to give you that little bit more fertility, that little bit more estrogen, so it's actually not trying to work against you. We all get really annoyed, like, oh, my body's just like giving me this muffin top, yeah, and it's just like really annoying and I become a tori suddenly yeah, things like that um, but, but it just really like we get really upset about it and really annoyed about it.

Speaker 2: 8:45

But it's actually your body's trying to be kind and trying to give you that last chance. Um, and I'm kind, so kind, but it but it. But it's true, it's, it's trying to be kind. Um, at the same time, your metabolism naturally slows down with age. That's an age thing. When does it start to slow down, actually?

Speaker 2: 9:04

Well, it's it's difficult to say your muscle mass declines. Okay, so as your muscle mass declines, your metabolism actually declines, because muscle burns more fuel than fat does. Okay, yeah, so the the less muscly you are, the less your body's going to burn. That's number one. And and you're you're less, you tend to be less active as well. Plus, your metabolism slows down. So less muscle means your body obviously burns fewer calories at rest, and so when your body burns less calories at rest, you're more likely it's easier for you to gain weight. That's basically the equation, even if you're eating the same amount of calories as before. That's why I'm saying it's not. It is no longer calories in, calories out, yeah, just just isn't okay. So you can't just eat this, you know. You can't just put everything into myFitnessPal and expect it to be able to tell you how many calories to eat anymore, because we lose muscle mass. Women at our age lose muscle mass.

Speaker 1: 10:06

What's your opinion on these, like Weight Watchers and these kind of ways to lose weight?

Speaker 2: 10:12

Okay, that is a podcast, or 20. Oh right.

Speaker 1: 10:17

Someone ask please.

Speaker 2: 10:19

In a brief nutshell, I struggle very much with the shame culture around these where you all get weighed in in a group and they call and it depends how well they're run. I'm going to say because I went to one Slimming World once where she was promoting Diet Coke and telling us we should drink Diet Coke because it's zero calories and you can drink as much as you want because it's I don't know if it was sins zero sins or something Diet Coke is one of the worst things you could possibly drink. I'm not going to go into a massive lecture on the fact that your body thinks it's going to receive sugar and then it doesn't receive sugar and then it causes it's like a chemical shit storm, um in your body and the detriment it has to all kinds of different systems in your body, because that's a, a medical podcast almost, um, but it's really really unhealthy for you. And they were actively promoting it. And then the other half of the day was all about kind of reading out who had lost what amount of weight and who had gained weight and who was struggling and who wasn't, and I just these women were being kind of like actively shamed, and we don't shame people about their weight. And so it was like, oh, oh, what happened to you? You didn't lose any weight this week, but you're doing ever so well last week, weren't you? What happened? And then being asked they were being asked to discuss what they've done and I just was like I couldn't. I actually left. That's so negative. Yeah, I, I left, I couldn't, I couldn't deal with it. Um, incredibly negative environment for me.

Speaker 2: 11:54

Um, and I never quite understood the system of why some foods were considered to be negative foods and some things were considered to be positive foods.

Speaker 2: 12:02

Now, the reality is that, um, fats are healthy and there's a lot of healthy fats, and I didn't understand why some foods were considered to be negatives even though they were healthy, and some foods just because they had more fats in them.

Speaker 2: 12:14

Therefore they had more calories in there. So it's not that simple a system and I'm not knocking the whole system of it, that's what I'm saying. It depends how it's, yeah, led the the systems, because accountability is great and not feeling like you're on your own is great, but I, as I said that I think the, the way that they're held is, varies massively. Yeah, um, so the community, I love if it's done well, but, yeah, it's a huge topic for me because I hate the shame of, because obviously you know, I was very obese back in the day or I was very overweight and I had a massive sugar addiction, and so for me shame around food is actually quite a big deal. So shame around food is a big deal for me and it's not a topic I take very lightly which is exactly why it's a good thing that rachel asked us.

Speaker 2: 13:04

Yeah, absolutely, absolutely okay. So, um, there's also cortisol's impact on belly fat as well. That was a lot, sorry, you just you said that really quick. Cortisol's impact. So cortisol is your stress hormone. Okay, and cortisol stress during perimenopause massively impacts cortisol levels. Cortisol encourages fat storage around the middle. Okay, there's no two ways about it.

Speaker 2: 13:28

Your progesterone goes down, which makes you feel more stressed because progesterone. So your progesterone goes down. Progesterone is your relaxed, more relaxed hormone. It makes you feel more chilled. It helps the soporific, it helps you to sleep better, yeah, helps you to feel more relaxed. That goes down and you feel more stressed. You feel more ragged, you feel more, you know um, uptight. And when cortisol goes down, when, when progesterone goes down, you feel more stress and cortisol always gives you that. We call it the cortisol belly. You get that ring around your tummy, um, which makes sense from an evolutionary point of view. The reason that cortisol makes you gain weight around your tummy is it's trying to store energy. If, in case, you are going into be trapped in a cave in case of famine because, true story, in case you're going to be you're being chased by monsters, beasties and the fat will help and you're, that's your, that's your um food storage.

Speaker 2: 14:31

So if you were going to, if you were being chased, if you say stress, modern day stress is the equivalent of being chased by by wildebeest or boogie monsters back in the day right so, back in the day, if you were going to be chased by big beasts, you might run into a cave to escape them, at which point you might go into a state of famine because you were waiting it out, and your food storage would be your fat around your middle, so you wouldn't start.

Speaker 2: 14:57

However, in modern times, it's just stubborn belly fat, unfortunately, which adds to the frustration that many women feel, because it's another thing adding to the to the weight around the tummy. Um, what is really really important to understand is this is not you failing, um, it's. It's not you doing something wrong. It's a natural biological response to the changes that are happening in your body during perimenopause. But there's good news. But there's good news, um, but there are ways to work with your body rather than against your body, um, which is why, um, there's certain things that you can do that will help you yeah um, number one is protein.

Speaker 2: 15:38

If you focus on protein and this is where people always I've seen tiktoks of women going, yeah, just eat protein, just eat more protein and I know it's a the ball a, quite frankly, but but focusing on protein does help you, because protein supports your muscle mass and it helps you to feel fuller for longer. It also helps to stabilize your blood sugar, which is also helps you to hormone, helps you to balance your hormones, which also helps you to balance your mood swings, which also helps you to balance. Protein is your best friend because it helps. No talk, daft cups and fats are the best, because we all want to eat donuts.

Speaker 2: 16:15

Don't lie to me, oh, donuts, but okay, you got me there you know q protein is the one that will help us the most in perimenopause. Protein and fiber really our best friends, because they'll stabilize our blood sugar, help us with our hormones, help us and help us build lean muscle mass, which is what we really, really need. Um balancing your plate as well, it should be filled with non-starchy veg, protein, healthy fats I mean think avocado here, olive oils, olives, all these kind of like really really healthy fats. Don't forget your, your, your knees, your brain always. I'm always talking about omega-3s. Yeah, omega-3s are really, really important, but other fats as well, like avocado, I mean. I know you're not a massive fan of avocado avocado face when you said that oh no, I don't like that.

Speaker 2: 17:04

Oh no, we don't like that. But avocado is really really good for you and just you know these kind of oils in general. But complex carbs, quinoa, sweet potato oh God, the Moroccan one just disappeared off my head the Moroccan couscous yeah, all these are really good. The balance is the thing that will help your body burn fat efficiently. So if your plate's balanced, your body will make good use of everything, and don't deprive yourself of anything. Don't go on these really, really strict diets.

Speaker 1: 17:40

Your body will hate you. You did ask, should I? How do I feel like I'm not going to deprive?

Speaker 2: 17:42

don't, don't. It's not about deprivation. It's about moderation, portion sizes rather than depriving yourself. So some women find that you know, um, maybe reduce on the snacking rather than depriving yourself. So some women find that you know, maybe reduce on the snacking rather than reducing things that you can't eat. So have more meals. Have more meals and substantial meals that keep you full rather than grazing throughout the day. I think will help you keep an eye on the amount that you're eating.

Speaker 1: 18:10

You know they say like breakfast is the most important meal of the day. But if you actually have a really good breakfast, it doesn't keep you full for a while.

Speaker 2: 18:16

The thing is, if you have a really, really good breakfast, you set your intentions for the day, you don't have that sugar low and then you don't make silly decisions later on. If I don't eat breakfast by 11 o'clock, I'm an idiot. My willpower and my just I just become an idiot in the kitchen. I'll go in there and I'll just think I'm really hungry and by that time I'm already immersed in work and I just become. I just lose all track of kind of common sense and just willpower and I will just eat toast with whatever's next to the toaster. So whoever went in there before me, I'm following their pattern.

Speaker 1: 18:50

Usually butter.

Speaker 2: 18:51

It's either butter or Nutella, or jam or peanut butter. Whoever was there before me, I'm repeating their pattern. Let's just hope it wasn't Rowan.

Speaker 1: 19:00

It's always Nutella, then, then it's always Nutella If it was Jenna, it's peanut butter and I'm pretty much okay.

Speaker 2: 19:05

If it was you, it would be butter Also. Not too bad If it I'm screwed, let's face it. I'm going to send her this episode. But for me, you know, my favourite breakfast is always going to be Greek yoghurt, blueberries and granola or muesli or porridge every morning. But there's some days where you just go ugh, a bit of white bread, just a bit of dripping crumpets crumpets.

Speaker 2: 19:34

Yeah, um, moving with intention as well, super, duper, important. Strength training is one of the most effective ways to counter out the muscle loss and to counter out the metabolism slow down. We need to still be building that muscle mass. Um, we still need to feel strong, we still need to feel like we've got, even for our posture. We need to still feel like we're upright women. We don't want to shrinkage. Shrinkage is very, you see, those little old ladies that hunched over. We don't want to be like that and we don't have to be like that. You know, we really don't have to get shorter. Even two 30 minute sessions a week can work wonders for your body composition and it can be your own body weight. Resistance, I mean some, you know. You know I love a good yoga session, but even just work out with resistance bands, whatever, and mix, mix it up, you know, um, I love walking you love, walking you love a good walk, um, and for me, horse riding, but not obviously not recent with my neuralgia, but horse riding, I'd rather do that as cardio swimming.

Speaker 2: 20:35

Swimming, yeah, it's really really good for you. I'm not a fan of swimming in england because I've spent so many years swimming, obviously in the middle east swimming I've been to one indoor swimming pool in england in 12 years yeah, it's not the same no, I'm really sorry and that's the thing.

Speaker 2: 20:51

Once you've been, once you've spent a decade or so swimming outdoors, swimming indoors, just it's a bit, it's just not the same is it, but let's not, let's not yeah, for everyone with that one, um, but anything like you just brisk walking. You know swimming is great, tennis is anything that you can do. That just, you know, is gonna mix it up a bit, um, and I you know, shoulder went up and you said that just the thought of just playing tennis again in the sun.

Speaker 2: 21:16

Oh, those were the days, my friend um, and for me, you know, yoga is it's nothing. It's nothing quite like a bit of yoga, um, managing stress. You know, I'm in the middle of a course right now. I'm writing a program. Right now, all about managing stress. Yeah, if you do not manage your stress. I've learned a lot already from from yeah, writing about it.

Speaker 1: 21:33

I know, and I'm writing a program right now all about managing stress.

Speaker 2: 21:35

Yeah, if you do not manage your stress, I've learned a lot already from from yeah, writing about it. I know, and I'm the reason I'm managing I'm writing this program right now is this statistically, seven out of ten of us live in chronic stress yeah, live there live in chronic, chronic stress.

Speaker 2: 21:47

That sounds right 60, 65 to 80 of women go to the doctor and the component, a part of what they're going to the doctor about, contains stress. Okay, so they're talking about anxiety, which is has a component of stress. They're talking about perimenopause symptoms. There's a component of stress ibs component of stress endometriosis component of stress fibromyalgia 65 to 80 percent of women when they go to the doctor. What they're talking about has a component of stress fibromyalgia 65 to 80 of women when they go to the doctor. What they're talking about has a component of stress. Only yeah, only three percent of doctors will talk to their patients about how to manage stress. Percent in this country, or this is just. I mean, this is the statistics. Actually, to be honest, the statistics I'm looking at these have come out of the us, right, but it's similar to the uk. So 65-80% go to the doctors and what they're talking about has a stress component. Only 3% of doctors are talking to the patients about managing stress 70% of us. They're now 10, so 70% of us live in chronic stress and we know that stress exacerbates anything that's inflammatory, exacerbates all of perimenopause symptoms, and when you're dealing with stress or using part of your brain that isn't the prefrontal cortex.

Speaker 2: 23:03

The prefrontal cortex is the front part of your brain. This is the part you know when we talk about this isn't fully developed until you're 25. So it's your thinking center, it's your higher order center, it's your emotional regulation center. It's not fully developed in humans until you're 25. So it's your thinking center, it's your higher order center, it's your emotional regulation center. It's not fully developed in humans until you're 25. And it's the part of your brain where you regulate yourself. You, you check in with yourself. It's, it's the best part of you, lives in here.

Speaker 2: 23:28

Now, when you're really stressed, you make decisions from what? The amygdala, which is deep in in kind of in between your ears type of middle of your brain, and that's your fight or flight, okay, and you don't make good decisions from there. And you also, you're not the best version of yourself. So if you're making decisions from there, I'm going off on track right now. But but you're, you're not the best version of yourself and you're not making wise choices for you. So that's one thing. So you're not being, you're not really managing yourself properly and not looking after yourself properly. And then also it's managing stress in perimenopause.

Speaker 2: 24:13

If women say to me what are the two things I should do in perimenopause? I would say look after your gut, manage your stress. Yeah, those two things always. If you can do those two things, you will have a much better journey. You know 100 and managing stress is just as important as exercise when it comes to losing weight.

Speaker 2: 24:31

It's one of those things where, if you don't keep controlling your stress, you will not lose weight in perimenopause. You will not. You will not maintain your weight in perimenopause. Your weight will go up because cortisol will run away with you. There's no other way I can say it. So meditation, yoga, deep breathing, carving out time for yourself, what I call feeding your fairy not a euphemism All these things can reduce cortisol levels and make it easier for your body to just let go of that stubborn fat. If you are stressed and you're living in chronic stress and you know when you're living in chronic stress if you lie down at night and your heartbeat just starts off, that's a real sign of chronic stress and perimenopause you cannot lose weight. I'm afraid, rachel, I hope that doesn't apply to you. If it does, let me know, because the course is going to be out, yeah, feb I think, yeah, stay tuned, stay tuned for that one um.

Speaker 2: 25:25

But yeah, managing your stress massively important, prioritizing sleep poor sleep again can can wreak havoc on your hormones, including those that regulate hunger. What does that mean? So we have, we have, a hormone that regulates our hunger and if you, if you don't get enough sleep, those hormones aren't regulated, and they also help with fat storage. So if you don't get an average seven, eight hours of sleep a night, have um and have a lovely calming bedtime routine, what I call um sleep hygiene. Yeah, your body can't do that and you can't shift.

Speaker 1: 26:02

Yeah, I wake up in the middle of the night, hungry, every night. Does that have something to do with it? It might do as well, yeah because I crave just anything, anything, yeah, but that might be.

Speaker 2: 26:12

Yeah, we need. We'll talk about that off camera that's another story that's not perimenopause, baby a mindset shift as well.

Speaker 2: 26:17

Rachel, I just want to touch on something you said about how this is affecting how you feel about yourself. It's so easy to tie our self-worth to the way our bodies look, but your value is really genuinely not determined by the number on the scale or how your clothes fit. You're navigating a change, a change in yourself and a challenging phase of life, and your body is doing the best it can to adjust to those changes. I would say to all the women out there and going through perimenopause just give yourself some grace and focus on what makes you feel good, whether that's moving your body, nourishing it with wholesome food or simply taking time to appreciate everything it does for you. It's not about perfection at this moment in time. It's about finding a balance that supports your health, your happiness, um, your just kindness to yourself, and it really isn't in. I'm not going to sit here and say let yourself go. What I'm saying is, let it go that the quest for perfection, just let it go. It's about finding a balance that makes you feel whole right now.

Speaker 2: 27:26

So quick recap, a few steps you can try increase your protein, take focus on strength training, experiment with meal timing. Maybe eat a bit earlier, start breakfast a bit later, and then you're not supposed to eat a big heavy meal after 5 pm apparently 6 pm, so it's. I mean, just play with it, you know. Maybe eat a bit earlier in the day, um, maybe start breakfast a bit later. See if that helps you at all. Prioritize your stress management and sleep, sleep small, consistent changes can really add up to big results. I don't know if you've ever read the book um atomic habits by james clear rachel. That's a really, really good book to read. About one percent, one percent, one percent, uh, rachel, I hope this helps you and you feel a bit more empowered and less frustrated. As always, you're not alone in this journey, my darling, and with some tweaks, you can absolutely manage your weight in a way that feels good and sustainable.

Speaker 2: 28:15

If you try any of these tips, do let us know, and if anyone else is listening, has a question or experience to share, we'd love to hear from you because, at the end of the day, we're all in this together. Thank you, my darlings, for tuning in, as always. If you have any questions, please feel free to whatsapp us on the number below or reach out to us in our perimenopause group on facebook, which is perimenopause with kate grover. Now. Have a beautiful week, my darlings. Take care and we will speak to you soon. Bye, thanks for joining us today on the uncomplicated perimenopause podcast. We hope you found this episode helpful and inspiring, don't?

Speaker 1: 29:01

forget. If you have any questions or topics you'd like us to cover, you can reach out through our perimenopause group or on whatsapp for more information on my coaching per perimenopause, supplements, books or upcoming events, please visit wwwkategrovernercom. And if you've enjoyed today's episode, please subscribe, rate and review our podcast. It really helps us reach more listeners, just like you. Until next time.

Speaker 2: 29:26

Remember, perimenopause doesn't have to be complicated. We're here to help you every step of the way. Stay uncomplicated.