Best Of The Body Pod - Mastering Menopause & Strength Training: Expert Insights with Selene Yeager

23:28Selene Yeager:Yes. I mean, I would always tell them, look high level. Like what are the main points that you're saying, you know, that these people are saying that you need? And then what do you need to fit in your life? I've seen people who upend everything they're doing, even though what they're doing is working. And that makes no sense. So if what you're doing is working, yeah, wait, yay, keep doing it. Do do not need to change it. This advice is really there for you. When your physiology starts to change. And I see this a lot. And what you have always done is like we just talked about, isn't yielding those same results, then you do have to pull back and think, okay, what is happening?

24:16Selene Yeager:I need more stimulation for my muscles, I need to lift heavier, maybe I'm drowning in volume, I don't want to do all that volume, I need to bring that back. And then experiment with that, as you need to for what fits your goals and be open to trial and error for a while. People do and I understand that I understand they want someone just to lay out, tell me what to do every day. Just tell me. And you could start there. And if it's not working for you, then you, then you need to adjust. Okay. That's why working with people like yourselves is useful because you have somebody to bounce that off of.

24:52Yeah. And I mean, again, if we pull back because the nuances and the controversy and debate online between 30 grams and 40 grams, just freaking eat protein at every meal. It depends on the age. It depends on the, the, you know, the goal. Are you in a weight fat loss phase? Are you building muscle? What's your age? Like what's your height? What's your weight? All of those, like everything comes in context. But what I think is it's like what we always say, and nobody wants to majoring in the minors, like these little minute details that I'm like, I think it comes. And I would love your opinion as well.

25:35For me, I see it as women are desperate because all of a sudden they don't recognize their body. So they're just like hanging and clinging on to everything to try to do. And I'm like, if you are just consistent and you try, try this. And if it doesn't work, and I know everyone's impatient because they don't like necessarily what they see. And while I don't always like the body composition conversation because everyone's like, well, we should be worried about being strong and independent and all this. That's true. But behind that, it's still a hell of a lot of women that are like, but I want help and I don't need to look 19, but I want help because I just want to feel good right now.

26:21So body composition has to be part of the conversation because it's what, at least you just said it was the number one thing you get asked. It's by far the number one thing that I get asked as well. What's your opinion on that?

26:32Selene Yeager:It's a hundred percent true. And I, I struggle with this mightily because there are a lot of women in my group. I am among them who have struggled with eating disordered and disordered eating over their lives. And athletes get a lot of, you know, we've come up with race weight and you can't be thin enough. It's very, very treacherous territory for a lot of women. And I see more under eating than I see overeating in our population, quite frankly. And I had Dr. Bill Campbell on last week because I really, I wanted everyone to hear. He is a fat loss researcher who said, when my wife gained weight, I could not help her.

27:14Selene Yeager:And this is why I'm on this menopause because a lot of women are resistant. And if you look around the planet, women gain weight all over the world at this time of life. And some of it is your body protecting you. It is what it is. Now, that said, I do think that there is a conversation to be had and that you can change what you're doing to optimize your body composition as best you can, while there are still people who will be resistant to fat loss. And we know that's true. And I am very hesitant to make them feel like failures because they feel like failures. So it's a really hard – I mean, you know it.

28:01Selene Yeager:it's a really hard place to be. It is. And it's, you know, it, I I've never, I always say that there there's outliers and those are the outliers you're speaking to. I've never had a course that's been a hundred percent. Everyone has lost weight. I've never had all one-on-one clients where every single person, there have been a couple where I'm scratching my head and I'm like, I don't, I'm out of tools, like I'm out of tools here. And that is where this part of, I mean, bless Bill Campbell, bless, um, that someone that at his level that is a fat loss researcher is, is taking into account this menopause space because there are some that, um, you know, and it's really, it's such an emotional topic that a woman doesn't even want to come into a course.

28:50Cause they're like, well, what's the point? It just, it doesn't like, I'm going to fail.

28:53Selene Yeager:Yeah. So much needed research and more education on this. And I'm super excited to see where the next decade lies with what we learn because holy cow i mean over the last decade we weren't even talking about menopause no one was yeah maybe stacy on that first stage yeah but it is definitely in the conversation now and and we'll we'll see research on it and we it's much needed what products do you think are helpful and what do you specifically use and recommend for your clients during this time? I mean, it really, that's a very, very individual conversation. I will say that a lot of people in my audience, and maybe you see it too, struggle with joint issues and that kind of like joint pain, joint health issues.

29:47And they are, I will

29:49Selene Yeager:say it, they are a sponsor of my podcast and they're a sponsor of our show, but they are a sponsor because their products work so great for me that I couldn't stop talking about them. There's Joint Health Plus is something that I recommend a lot in my audience. It's got eggshell membrane and boswellia and collagen. And I was having such pain in my big toes. They were getting rigid after I did Ironman. I had like bone spurs and stuff. And I went to the doctors and like, well, we can't do anything with surgery. I don't really want that. So I tried a bunch of stuff and some things worked okay. And then I found this product and they stopped.

30:24Selene Yeager:I was waking up in the middle of the night with pain. And within two weeks, I wasn't waking up anymore. And now I'm running an ultra in two weeks. So it is made a huge joint health plus from Prevanex. It has made a huge difference in my life. So that kind of thing, I'll shout from the mountain top. Like I find it extremely, extremely useful. I will say that women are still, they'll be on the show or I'll be talking to them. And I hear over and over, they'll say, oh, I don't want to go on hormone therapy. or I gave in and I've decided to try it. And I'm like, don't, this language is not right. If you are not feeling like yourself and you have these hormonally driven signs and symptoms like hot flashes or sleep disturbances or all the things, brain fog, even the joint pain for some people, go and talk to a menopause-informed practitioner and see about using some hormone therapy.

31:20Please do not be afraid or hesitant

31:23Selene Yeager:or think that it's some sort of like failure or there's some trophy at the end of the line And if you get through without it, there's not like it is a tool that is there for you. And it's very underutilized still. Yeah, it's I feel like the conversation around hormones, it's spicy as well. Oh, boy. So controversial, which I wish it wasn't. It shouldn't be. There's no need for it to be. But I think what has happened to your point is that it's this pendulum thing. So women went from being afraid to use it. And there's still some people in that camp. And then I hear all these people who are afraid not to use it because there's people who make them feel like they're going to end up in an old age home and turn to dust if they don't.

32:04Selene Yeager:And I'm like, that's not really it either. I'm like, again, there's many ways we can help you. But the reality is lying in the middle. And it is a very personalized thing. But the benefits for most women 100 % outweigh the risks. How do you feel about testosterone? Now that's the one that I feel like is kind of the darling of the hour where it's getting a lot of press. It's getting a lot of, but, but it's also the one that's like, but we don't have a lot of research in this and it's really hard to get. I'm curious your thoughts about, is this like the, you know, the, the, the one that is kind of the shining star of, of all of the different hormones that we would take?

32:53Yeah, I don't actually think so. From the experience, and as a competitive athlete, I have seen illicit testosterone use in my day and I've seen other things. you need pretty high levels um to get real performance gains and i'm talking from from

33:20Selene Yeager:my end of the thing like i i know athletes who have permanent voice changes their voices are deep forever because they went high on the testosterone i do think that we are going to see it become more of the accepted cocktail of hormone therapy options for women i'll put it that way. Susan Davis, who I had on the show, is doing quite a bit of research on bone health and muscle health and testosterone to see where it fits in that. And I think we do need to include it in the broader conversation of what women need as opposed to just estradiol and progesterone. But it's never just one thing, right?

34:00Selene Yeager:There's so many different hormones. It's never, in my opinion, I think what we're going to see, it's not just estradiol either. Estradiol is just one form of estrogen, right? There's a number of them and we make about three or whatever. I believe as this research evolves, we are going to see far more nuanced care and precision medicine around hormones. Because everyone's different. We all have different receptors. I've had my hormones checked and they are low, but I don't have any hot flashes. My bones are great. My arteries are great. And when I tried to take something a little higher, I felt nauseous and woozy and not good.

34:44Selene Yeager:So everyone is very different here. Well, I'm feeling super, uh, space cadet every time I've done a podcast or, or have my group calls because the brain, like out of nowhere, I'll be talking and I'm like, sorry, guys, it's gone. Now, luckily to this group of women, everyone gets it. But I mean, I'm just like, what? What is happening? That's the biggest symptom that I see that out of nowhere, I'm just like, I can't think of the word. I can't think of the word. I forgot what I was saying. Have you seen Dr. Lisa Moscone's work on this? Not as much as I need to, because I love her from the little things I have seen.

35:25But now I'm gonna, did she just have a book

35:28Selene Yeager:or she has she has she has a couple books but she has the men i think it's called the menopause brain yeah i have it behind me it's because she did research you're like your brain during perimenopause physically changes like oh my gosh it physically changes it well our brains actually change every menstrual cycle which we did like who knew that like there's a little adaptions that goes every menstrual cycle but during perimenopause particularly it has a change in the volume and a change in the glucose metabolism. And then it adjusts and reconfigures and finds other pathways of other energy systems.

36:06Selene Yeager:It's fascinating. But yeah, we definitely experience it. Some women more than others, but probably about a quarter of women go through some of that. I have seen in my group, a lot of women, even if they're on hormone therapy, they find it doesn't always help. You must be on creatine, right? Kaylee, are you? Like some women find creatine helps, branch chain amino acids. Somebody just told me they find that that is helping, but it is, it's real. And there's no one thing that flicks that lever for everybody. I wish I could tell you there was. The more information that we find and hear, it really is validating.

36:44You're like, okay, so I'm not crazy. I'm not losing my mind. It's helpful. Totally.

36:52Selene Yeager:Totally. Because if you didn't know what was happening, you would think you were just coming undone. At least like when you know what it is, it takes the anxiety about it down a little bit because you're like, okay, this is a hormonal thing. I'm just going to do what I can and cope as best I can. It does get better. That's what I was going to ask, but please feel any better. So that's part of the mental shift in menopause. I feel like there's mental, physical, emotional shifts. There's a few mental shifts. I mean, the positive one is that you lose all those nurturing hormones, you know, and you just step into yourself more, for lack of a better way to say it.

37:42Selene Yeager:That's one of the big benefits across the board. Women I talk to on the other side are just like, this is kind of great. I don't care what anyone thinks anymore. like a amen this is like two years ago had you asked me if somebody were to write something mean on my social media I would just be like it would ruin my day and now I'm just like I can't be bothered whatever this is a positive for sure yeah that's great so how do you feel about adaptogens and did you use them yourself or did you or do you um i don't right now because i don't feel like i need them um well i shouldn't say that like sometimes in training like ashwagandha is also good for uh training stress so sometimes i will bring that in if i'm doing a lot of heavy training i used that one and i used sashandra early on like i used the ashwagandha for like the anxiety and the stress that i was experiencing and i felt like it helped quite a bit for that And then I used the Sassandra just because Stacy had recommended it as something when you were talking about the brain fog.

38:52Selene Yeager:I didn't have a ton of it. So I thought it was like it did give me a little bit of a mental lift, but I didn't need that at that point anymore. I used that for just a short while. Wow. Okay. And do you think that in your opinion, have you heard from your community that women, can they take adaptogens and hormone therapy? Yes. That's a question that I get a lot. Yeah. Yeah, that's fine. The thing that you run into with adaptogens is thyroid. And a lot of women do have thyroid medication or thyroid issues. That is something that is usually a contraindication for using. Yeah. Okay. So in your, in your groups, we talked about the, the, the number one question or, or issue being the body composition that you get asked, but what, where is the confusion where are most people confused is it about the nutrition is it about the fitness um it's about everything i don't know if there's any i don't know if there's anyone i don't know if there's anyone um you know yeah because they are already most of them are already doing something right so then the confusion becomes often the confusion is how how do i How do I put all these pieces together?

40:11Because they understand that there is this increased need to maintain that resistance training.

40:19Selene Yeager:And if they've never done that, how do you work it into endurance training? Because those two things can feel like they're competing with each other sometimes. And then there's mobility. Where does that, you know, how do I fit this all into a schedule? So I think their biggest, the biggest confusion that I see is honestly on the programming side. side of like what does this really look like in real life so what do you do yourself personally yeah oh yeah um so it kind of it varies a little bit around around the seasonality of it because come summertime you'll find me on my bike an awful lot you know i i ride almost every day very long on the weekends right now like let's take right now i'm training for this 30k ultra trail run, which is coming up on March 1st.

41:06Selene Yeager:And I did that intentionally to get through the winter without having to be on my bike outside. Like I've always had to, when I was practicing professionally, I trained outside in the freezing cold on my bike and I was like, done. So I, right now I lift five mornings, four or five mornings a week, not always heavy, just something, just moving my body, you know, maybe twice a week doing something heavy. I do a long run on Saturday and then during the week I'll do like one day where I'm doing hills. I'll do another day while I'm doing some form work, like some cadence drills, that kind of thing.

41:42Selene Yeager:So I'm doing pretty much something every day, except Monday is always a rejuvenation day for me. I love that. So I need to work on mobility because I always scrap that one. If I don't include it in my strength training, I don't do it either I will not like I will never carve out a special time mobility but I have a do you guys know what a tonal is I love it I love it I love it so I have been following Christina Centenari's program she does the strength training for runners and she does all those controlled articular rotations she does mobility like three minutes of mobility before and after and it is amazing it is it's the only way i'll do it if somebody is like we're gonna do this yeah okay yes we are and then but we're not gonna do it too long or i'll stop and then we do our strength and because i really do feel the difference but i'm like you it's so hard to make myself actually do it separately i won't do it have you become have you become a better runner or cyclist the older you get uh no the reason why i asked when i was you were saying something and it reminded me of a a woman that i worked with years ago and she was a huge runner and she loved to cycle and i remember her saying the older i get the faster runner i am and i'm actually a better runner and cyclist now that I'm older.

43:16Selene Yeager:How old is older? Well, I was like 21 at the time. So I mean, I feel like she was maybe 49, 50. So she's wasn't old, but yeah. So let me, let me preface that. Like I started, I, I got, I started racing semi-professionally on my mountain bike when I was 40. And I raced pretty much from 40 to 48 or so at that level. And I felt bionic. I mean, I felt like, yes, I was way stronger than I was when I was in my 20s or 30s, 100%. And could race for days. I was a stage racer. So I do think women do become, we peak later, definitely. Yeah, I wondered if you saw that. Okay. Yeah, I definitely see that. And I just in a post about this, I've been very pleasantly surprised because I'm an on again and off again runner for sure.

44:10Selene Yeager:But my times are not really different now. I am going to be 56 on Friday and they're not really different from when I was 36, honestly. I probably need more recovery, but they're actually just not that different. I love that. And the strength training helps a ton. There's no question that that has been a really essential piece for me to be doing that at this point. No question. Do you think that there's room for different rep ranges for lifting? Yes, yes, I do. Yes, yes, I do. I do. I do think here's what I think happened. If I if I if I can say this. So I think that when we were putting out the message to lift heavy shit and to lift heavier and to get in those lower rep ranges, we were saying things that had never hit women's ears before in a large way, in a mainstream way.

45:14Selene Yeager:Most women had never heard that. I had written for those shape, self, Marie Claire, glamour, all of them. We never told anyone to lift less than six reps ever. like it was always eight to 12 or you know like like it was always eight pound dumbbells for a hundred whatever so telling women to get into especially to build strength and even like endurance athletes never lifted heavy to build strength this is all pretty new in all of these spaces and it's just an evolution of our understanding of how strength training works and how it was, you know, all of that in with resistance training and with women, but it's not like that's all you need to do.

45:58Selene Yeager:You know, like you can do your, your heavier lifting and also do your, especially for accessory lifts. Like I'll do a heavier lift for say a deadlift and do five reps or six reps, but then eight to 10 of goblet lunges or something. Right. You know, So, I mean, there's, these things can work together and there's, you still want to like give your muscles variety and they're different stimulation and they're still foundational work. So that's a long way of saying yes. Yes. I love it. Okay. So do you run any groups where you talk about nutrition and fitness for women? We have a course called Navigate Menopause, and we talk about all of that.

46:49Selene Yeager:I actually have a dietician who is part of that, a strength training coach who is part of that, a hormone endocrinology doctor who is part of that. And we have eight modules where we talk specifically about all of these things for active women and how they can approach it. yeah that's great and then is that that's something that you run on your own that's through feisty that's through feisty media okay natural natural navigate menopause navigate menopause and is that year-round or do you have like open closed cart or is it it's open closed we do it a couple times two or three times a year and we actually have um March coming up, we'll do another session.

47:37Awesome. Okay, so we know that everyone is jumping on the Meno train, for good or for bad. But I think we're both in agreeance that the majority of the experts that are getting a lot of the, having a lot of the noise that are the ones that everyone's following have all like good intentions and kind of the same. There's differences, but there's similarities. But do you see this space targeting these women, you know, all of us that are insecure already about this transition and that products are coming in and, you know, magic supplements or magic workouts or whatever that that are we in danger of getting?

48:26I mean, we're always sold to already there.

48:29Selene Yeager:Like diet culture has followed us, right? A lot of the menopause marketing is just diet culture wrapped up in another bow. I mean, we've been here before. And it's the same insidious, we're going to prey on the things that you're insecure about. I hate the term menopelly. I hate all of that. And that is what they're going for. Skin, fat, this and that. You know, and it's, yeah, there is a lot of predatory marketing towards women because there's billions of dollars to be made. And I'll tell you, like, one of the, I won't name them by name, but there is a major company out there that, you know, for hormone therapy specifically, that in their marketing has, like, do you want to fit in your slim clothes again?

49:23Selene Yeager:You know, and they're talking about hormone therapy, like it's going to help you get into your slim clothes. And it makes me so angry. It makes me really, really angry. That is so bad. Yeah. I actually saw something that there was like a creatine product that was also going to make you lose weight or something. Like, come on. Yeah. I mean. But I mean, it's sad. I mean, every time I run groups, people will send in and be like, what do you think of this? Was it an infomercial? I see it all the time. Probably not. Well, and this is what I tell people. And I say this all the time in the course, in the Navigate Menopause course.

50:01Selene Yeager:I say it in the Hit Play Not Pause group. We got 34 ,000 women in there. I say it all the time. I say, if there was one thing that worked that well, 100 % of us would know about it. Like everybody would know. Such a good point. You know, there's no secrets. Everybody would know. Yeah. Yeah. Good point. Right. So I love the statement that you made on your Instagram that said menopause does not have to be a full time job. Can you dive into that? Yes. Well, I've had people like literally come up to me. Sometimes we have menopause retreats in Lake Nona where we teach heavy lifting and we do all this stuff.

50:41Selene Yeager:And like this woman, almost in tears, it's like this feels like it's going to be a full time job. And I'm like, it doesn't have to be, I promise you. And it's kind of what we just talked about. Like they hear all of these components that will help them. And they feel like there is no way I can do all this in one day, you know, let alone whatever, do a day after day. And that's when I talk about like what I just told you with that mobility. I do need mobility at this point. Like there's no question I do, but I don't need to do 45 minutes of it. I'm not exaggerating when I probably say I do three and a half, maybe four, you know, and it's bookending my strength training.

51:21Selene Yeager:So that's not a full-time job. That's not like, that's not that really, really that much time. So you can, you can, you can work this stuff into your life in a way that is attainable and doable and does not feel overwhelming. It does not have to be this full-time job. And I tell people like hit the big dominoes, you know, So like if you're not sleeping, address your sleep, like get on top of that. If you're having mood issues or you're having have like, get it, get on top of the stuff that's really disruptive. Get on top of the things that are going to make a big difference in your life and take like one little piece at a time.

51:56Selene Yeager:You don't need it. Nobody needs to do everything. Yeah. Well, I mean, and I'm, I'm sure, cause again, I feel like we're the same person in different groups. Totally. You guys are like, but I really want, you know, I really love my life. yoga class or I really love my, you know, my whatever bootcamp. I really love it. Why are you asking me permission to do it? Do it. As long as you have a strength, like some strength training in there and some cardio in there. I mean, there's just, there's like, there's maybe what might be slightly better. And then there's what you're going to do. And that's just like good, good enough.

52:44Selene Yeager:And if you love it, do it. I mean, that that's, if you love it, there's a reason you love it. It's doing something for you that is enhancing your life, and you're probably good at it. Yeah. So that's what people are attracted to. You wouldn't love something that made you feel bad, or that you weren't good at, like, that's not human nature. So yeah, don't you don't need to give up that kind of stuff. I say I hear that too. And it makes me sad. Like that's not, that's not the point here. You'll be more consistent if you love it. A hundred percent, a hundred percent. And these people who are, the cortisol conversation just has me cross-eyed.

53:25There are people who are just afraid, they're afraid to exercise.

53:29Selene Yeager:Like what is happening? Like you need cortisol, you'll be dead. You want to be dead? You need cortisol. I mean, And you just you need your recovery, too. And you probably need to focus on that more than you did when you had more hormonal support and you were younger and you didn't need to concentrate on that recovery piece as much. But that's really the message, not the we need to demonize cortisol. Oh, my gosh. I mean, it's like when we are creating barriers for women to know what to do to even exercise that they don't want to exercise, this is a problem. It's a problem. I agree 100%. How do you feel about continuous glucose monitors?

54:11Do you have an opinion? Have you ever used one yourself? I do have an opinion. I do think, as with many things, I think they can be oversold.

54:20Selene Yeager:And I think that I had a very interesting experience with glucose monitors. I tried one of the very early ones. It was called Super Sapiens. they were trying to get into the sports market but having a lot of trouble because of the FDA and everything but I tried it and they had not and this is still part of the problem this is still pretty new to you using this technology in a metabolically healthy population so we we don't really know what all the data means yet even the experts don't know what all the data means yet so I would I would put this thing on I would do a race I would try all these things they had them on world tour pro guys and i was talking to their scientists and they were like we can't believe the numbers were same we don't know what this means we didn't expect them to be having these 200 like the numbers were out of this world and they were just flummox they were like i don't know what this means and and that's like that's just true like nobody had ever put one on a tour de france rider and been like go see what that looks like it it we just don't know so but But what I did, what I think is useful about them and what I did learn, I did some experiments.

55:32Selene Yeager:And what I took home more than anything is that stress is real. And stress really does impact your blood sugar. You think about that. You write about that. But I would be just chilling out. And then I would get like some email that would rile me up. And you could see it spike. You could see it spike. You could see my blood sugar go up. It was really interesting. and I did experiments where I would have pad thai, right? I would have pad thai on like a Tuesday night after whatever and it would be up, it would spike. But if I was chilling, watching a movie with my family on a Friday night, it would be nothing.

56:09Selene Yeager:Like the glucose response to the same meal can be so different depending on your set and setting and state of mind. No question. And last thing I can say about that, the power of a walk is unbelievable. I was just going to ask you that. That whole idea that, you know, like traditionally people would like take stroll after dinner, whatever, do it. Everybody should stroll after dinner. Yeah. It is so good for you. It's crazy what it does to your blood sugar levels. It's amazing. Yeah. So it was, it was very, like I wore one for about six months and I watched things and I did experiments and I, I learned, you know, from it, but I don't think we all need to be walking around with them all the time.

56:50Yeah.

56:51Selene Yeager:Like, I don't, I don't think that's true. And I think that in some people, they're more harmful than they are good because they end up eating in a very unhealthy way because they don't want to move their blood sugar. And that's not wise. You know, I mean, you could sit there and just eat lard all day if you want. You could eat a stick of butter. You could eat a stick of butter with pork rinds and not – like, what are we doing? I actually saw someone on Instagram that was eating, like, butter. Just eating it. And I was like, I'm confused. I'm confused. What are you doing? Okay. And they followed that with a coffee enema, I'm sure, because that's back too.

57:32Selene Yeager:I'm like, what's happening? You know, it works well when you put it in the other hole up here. It works really great. You should just try that. Sorry. This has gone off the rails.

57:47Selene Yeager:Oh, my gosh. Okay. before we wrap up can you it just got exciting can you talk about any projects that you're working on or that you know you're excited about yeah anything you're excited about oh let's see what am I excited about we have a gravel cycling camp is partnering with Thompson Tours and we're going to Girona Spain to have a week-long gravel riding, which will be amazing at the end of April. Because you know what? The magic really happens when women get together in person. Like I find that at the retreats, I find that it's just, man, people really open up and they get clarity and it's just so wonderful.

58:37Selene Yeager:So I'm really looking forward to that. And I'm working on a book with Dr. Vonda Wright. I think I had shared that with you before called Unbreakable. She talks a lot about – I learned a ton about bones and how bones communicate with your brain and the rest of like – we think of them as inert, like just rods, you know, but they're not. They're living organs within our bodies that women really do need to pay more attention to. It's very, very important. So I'm excited for that one too. So those are the two things. Navigate menopause is ongoing and all the stuff with feisty is always exciting. So yeah, life is good.

59:12Selene Yeager:Good. Where can people find you? feistymenopause.com is the best place because then you can find the course the podcast all the stuff i write the blogs it's all there and what's your instagram it's at feisty menopause yep you are amazing celine so thank you thank you thank you for joining us and for your expertise and man one day i want to i want you to write a book for me but i don't know what about so

59:41Selene Yeager:maybe workshop that a little bit thank you so much chalene yeah thank you we will keep catching up with you and uh listening to the hit play not pause podcast thanks so much thanks for listening if you enjoyed this episode please consider giving us a five-star review and sharing the body pod with your friends. Until next time.