72 -Stress in Midlife: How Women 35+ Can Take Back Control of Energy, Sleep, and Workouts

In this episode of MilesFromHerView, host Kat from KatFit Strength discusses how stress affects women differently in midlife, particularly hitting harder due to hormonal changes around perimenopause. Kat, an experienced strength trainer and ultra-marathon runner, shares insights into how stress impacts workouts, sleep, and mood, and provides science-backed strategies to manage and thrive. Listeners will hear real-life examples of clients overcoming these challenges, and receive actionable tips on balancing strength training, cardio, nutrition, sleep, and mindfulness. The episode highlights the importance of understanding one's biology and adjusting routines for improved health and well-being during midlife.

00:00 Introduction: The Changing Face of Stress

00:24 Welcome to MilesFromHerView

01:12 Understanding Midlife Stress

02:52 The Science Behind Stress

05:47 Client Stories: Real-Life Examples

09:27 Exercise and Stress Management

12:10 The Importance of Sleep

20:08 Mindfulness and Mental Resilience

26:29 Recognizing and Addressing Stress Signals

28:45 Personal Story: Listening to Your Body

35:47 Practical Takeaways for Managing Stress

38:28 Conclusion: Thriving in Midlife

39:12 Closing Remarks and Call to Action

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Transcript

Kat: 0:01

Have you noticed that stress feels different now than it did 10 years ago? Maybe your work deadlines pile up faster, your kids' schedules feel impossible, or your body just reacts to the small annoyances more strongly. You're not imagining it. Stress does hit harder and your body does respond differently than it used to. Welcome to MilesFromHerView, the podcast powered by KatFit Strength, where busy women like you find practical solutions to fuel your fitness journey with authenticity and resilience. I'm Kat, your host, a mom of two active boys, a business owner, and an ultra marathon runner and a strength trainer in her forties with nearly two decades of experience. I'm here to help you cut through the noise of fads, hacks, and quick fixes. This is a space where we celebrate womanhood and motherhood. All while building strength and resilience and reconnecting with you from a place of self-compassion and worthiness. Whether you're lacing up your running shoes to go out for a run, driving your kids to practice or squeezing in a moment for yourself, I'm right here in the trenches with you. Let's dive in. Today we're unpacking why stress feels more intense during midlife, what it's doing to your workouts, your sleep, your mood, and most importantly, what you can do to manage it and actually thrive. Welcome back to MilesFromHerView. I'm Kat, your coach, fellow runner, and guide through this messy middle of motherhood, midlife and movement because I am right there with you in the trenches. It's mid-September and it is that shift from the summertime chill schedules where the schedules now ramp up with school, sports work and everything in between. And with that change often comes. Stress, which for women 35 and older can feel stronger than it used to. Today we are gonna be breaking down. Stress and why it hits harder in midlife and how it affects your body. Workouts, sleep and mood and science backed ways to respond. I'll also share real examples of women who I have worked with who are navigating these challenges, so you can see what's normal, what's manageable, and when it's time to adjust. All names have been changed, and if you have any questions with this podcast. Message the podcast. I am here to help you and respond to your questions. And my goal is by the end of this episode that you understand stress, manage it better, and feel confident moving your body without fear. So let's break down the science of stress and in a way that hopefully it makes sense. So around age 35. Women start to move into that perimenopause stage. This transition isn't just about reproductive health. It also affects mood, sleep, energy, and how your body reacts to stress. So estrogen and progesterone, the hormones that we've heard a lot and associated with cycles in fertility, also act as regulators for your stress response. So when those hormones fluctuate or are in decline, your body's HPA access, which is the hypothalmic pituitary adrenal access, become more sensitive. So the HPA access is basically your stress command center. So it signals your adrenal glands to release cortisol. Cortisol is your main stress hormone. Sure you've heard that term before. And cortisol itself isn't bad. We need cortisol. Cortisol helps us wake up in the morning. It helps you mobilize the energy for a run, a workout, or it helps you focus in in a big meeting. Those things are what we all call good stress or eustress. It's the challenge that helps you adapt and grow stronger. So that's the good stress. But however, when stress becomes chronic with the pressure of unrelenting deadlines, constant rushing around lack of sleep, that's bad stress or de-stress. And the thing is, your body doesn't know the difference between the two. All it knows is stress. So there's not two. Buckets that they get separated in, it gets poured into one bucket that runs through the HPA access. So now in midlife, as estrogen and progesterone fluctuate, the HPA access becomes more sensitive. So that means small stressors that you could brush off in your twenties might suddenly feel overwhelming. Your system is literally wired differently in this stage of life. So we're gonna walk through some client examples and. How we adapted things so that the client could thrive, and then we, I'm gonna provide you with actionable tips to help you One of my clients, Sarah, started noticing she was just completely wiped out by 7:00 PM Her schedule hadn't changed. She was irritable, she couldn't focus, and her workouts just felt like a lost cause. So when she shared this with me, the first thing that I was like, okay, let's look at your sleep patterns. Let's look at your stress patterns. And what we saw was. Based off of her feedback on her 24 hours a day, seven days a week, of how her sleep patterns are, her demands in her work schedule. And what we saw was that her cortisol, her stress was staying higher. Throughout the evenings where it is supposed to be the highest in the morning. That's what gets you out of bed, starts you to wake up in that morning when you are fully rested and your, your circadian rhythms are there and thriving, and then your corsol levels start to decrease as the day progresses. Well, for my client, Sarah, she. Was not having that effect of decrease. So she was staying wired as well as exhausted in the evening. So what we did, and with her schedule is we flipped her workouts to the morning, and especially on the days where she had the harder workouts we put it in the morning and adding a short mindfulness practice before bed. This helped her reset her system, to provide her with more energy and focus as well as be able to. Relax in the evening. So let's go a little deeper as to what that cortisol actually does in your body. So the hormone high cortisol interferes with estrogen and progesterone and even the thyroid hormone. So that's why you might feel more mood swings, cycle irregularity, and stubborn weight gain. And then with your central nervous system, your CNS, the brain and spinal cord becomes more hyperreactive. So small things feel bigger than they are, and then you have a parasympathetic nervous system, and that's your rest and digest mode. That's the party part of your body that's designed to help you calm down. And chronic stress keeps it offline. So when you lie in bed tired, but you're wired and you're unable to drop into a deep rest. These were things that she was feeling. When we tweaked and just made a small change, and there was a moment where we downregulated some of her workouts so she could get that parasympathetic nervous system back online and get her body out of fight or flight. In that chronic stress where your cortisol levels stay up high, she was able to get. Better sleep, relax in the evening more get that rest into that digest mode. And her central nervous system wasn't as hyper reactive. The takeaway here with this is there was nothing wrong with Sarah. She wasn't lazy. She wasn't, needing to push harder or organize herself better or find different workouts. It was really tapping into understanding where her biology was at, and then we were able to proactively work with her whole system instead of feeling this fear or broken mindset. We're gonna kind of shift into the applications of understanding like what you can do to help with stress. So exercise. And a movement capacity is a stressor, but it's also a powerful tool to regulate stress. But the trick is understanding. The right dose of it, in a perfect situation where, looking at, let's keep Sarah in mind here, where we had to tweak some things, and you'll hear different case studies that go into this, but your cortisol is high in the morning and then it starts to decrease through,, the day you're sleeping well, you're feeling good. We wanna be strength training two to three total body sessions per week. Not only just to build muscle, but you're gonna help regulate that cortisol. That resistance training does improve recovery from stress and stabilizing the mood, especially in midlife. Cardio, whether it's running, cycling, a brisk walk, lowers that blood pressure and helps improve your body to clear the stress hormones. It's going to help with that regulation of stress. But if you're running on empty scale, the intensity down. Okay? So we want to bring down that intensity. So maybe swap an all out interval workout to an easy zone to run, or even a walk. It's the same thing with strength training. If you have a really hard lift where you're lifting heavy, you want to maybe lower the rep, the the weight, reduce the reps you're doing, drop a set. Mobility and recovery. These things often get skipped, but they're so very important as we're in this midlife season. Short mobility sessions and restorative yoga, just really get back to that parasympathetic system and it's a chance for it to turn back on. So it's a way that we're flipping that switch from fight or flight to rest and digest. This is why I love when clients on their busiest days, I don't schedule a workout for them, like a hard cardio workout or a hard strength workout. If they wanna do something and I don't discourage them, I say, Hey, okay, let's do a zone two easy walk. Or, they have that extra revved up energy to burn off where they're fired up from a meeting or maybe frustrated from a meeting. They're pushing weight, but it's not a, we're gonna really go hard. And then I want them to round it off with a good mobility recovery aspect on the tail end of that to get them prepped, get them, into that rest and digest sleep. Sleep is where the magic happens. It is the number one recovery tool. You can have all the flashy gizmos and gadgets out there, but sleep is where the magic happens. Stress makes sleep worse and poor sleep makes stress worse. It is a vicious cycle here. Simple practices to allow your body to get ready for sleep. Like dimming lights in the evening, setting phone boundaries or doing deep breathing before bed can make a real difference. Doing mobility or quiet restorative yoga before bed. Help here. Simple practices. We do not have to make it an 18 step routine. Very simple. Practices to help prepare your body for bed. With clients who have had infants to toddlers, we talk about, we put in a bedtime routine for our kids. Now, I will say this, and maybe this is like this in your household, if you reflect or if you are currently in that toddler timeframe. I was really great at starting the bedtime routine, getting my kids in that chill state, dimming the lights. We would read the story and then in walks dad, dad comes in and he fires up the kids and gets'em all wound up again. So think about that., We want. Ourselves to get into that calm, quiet state. We don't wanna be watching a very aggressive TV show or doom scrolling on our phone, answering work emails, or checking our work email just before bed, knowing it's gonna fire ourselves up. We want to have boundaries, get ourselves calm and have that rest and digest tapping into that parasympathetic nervous system to get ourselves ready for bed. Nutrition is also vital here elevated stress pushes you towards quick carbs and comfort food and cortisol drives up food cravings, so building meals that are rich with protein and fiber are gonna help stabilize that blood sugar and keep the cortisol in check. This is where planning meals will help, especially when you have high weeks. So this week it was a very high stress week. In my family. We have a lot of moving parts. It is inevitable. It doesn't matter how disciplined you are. Your brain works the same way. I know when I'm in high levels of stress, it doesn't matter if I have food ingredients in the kitchen to make something, I am going to choose the quick carbs, the comfort foods, any day of the week because it's quick grab and go. I am making decisions left and right, and I am on point from the time my feet hit the floor to the time I go to bed. So. A practice that I've put in is doing some meal prep within the constraints of my weekend schedule. So this week I meal prepped a lot of protein and fiber, nutrient-dense foods to have on hand. And it helps set you up for success. Let's go to my client Megan. Megan wasn't getting enough recovery time when she came to me. She was doing daily intense runs. She was just needed to get out, go for run and she went as hard as possible and. What happened was she found herself crashing, midday. She would get up early. She was amazing at just every morning, like clockwork. She would get up out of bed, she would go, she would run, and then it would be inevitable. She would crash midday, couldn't function, barely make it through the night. And she was getting sick often. She also found that she was starting to get soft tissue injuries in her body. They would come up, which would then would sideline her from running, and it really made her upset. So she loves running. It's an outlet for her. She's like, this is how I handle my stress. I get it. I'm a runner. It helps me de-stress, but. What we had to do was her body wasn't getting enough recovery time. She was staying in a heightened stress state and it was causing her immune system to be suppressed and just tanking her energy. Okay? So the solution was we had to add structure to her runs. So we cut back on some of the running and as a runner, I knew that paint her, but I said, Hey, trust me, we will get you more runs, but we need to get that quality running there. We also added strength training to help build that resilience in, not only in her runs, but also it's going to help hormonal balance. It's going to help with blood sugar balance. And by, with the runs adding structure to steady state to having interval runs, it allowed her body to start to get that recovery. We were able to train another podcast here, but the different energy systems for her cardio base so that she could continue to train for her races. We also looked at her nutrition. When she would go out and run, she would jump back into the morning routine to get the kids off to school, and then it was a rush to get herself to her career and she'd grab something small, as she walked out the door or pick something quick up on the way. And she wasn't getting the fuel. The caloric intake that she needed to sustain that intense output, which is gonna keep that cortisol level going up because our body is just in that fight or flight state. You're in that go, go, go, go. So we had to work in getting quick nutrient dense breakfasts that she could grab on the go in her busy morning routine, and this is the part I really want you to hear. Stress doesn't mean stop moving. It means we need to adjust. We need to understand what's going on in the full picture. So this is why when I train clients, I need to know. With respect to privacy, your daily life, what is going on in your 24 hours? For some clients, it does take a couple weeks of decoding. We look at how your workouts set you up for success in everyday life? How can we get better quality of sleep so that we are showing up more present and in the way we want to? How can we honor ourselves where we're at and go from there? I'm gonna take a quick pause if any of this is resonating with you. I want you to know I am currently taking on new clients for this fall. This is a season where schedules ramp up, and it's also the perfect time to set the foundation for your workouts before the new year. If you are ready for individualized strength and conditioning that actually fits your life, plus accountability and coaching support, I'd love to connect. You can find the link in the show notes to book a call with me. All right, let's get back into it. So we covered the science and some case studies here. And we've really explored what goes on so we understand strength and cardio and nutrition and sleep, all of those things. But there's one other aspect about stress, and it's the mental side, stress is as much about perception as it is about biology. So mindfulness gets tossed around a lot. But really what does it actually mean? At its core, mindfulness is a practice of noticing your thoughts, feelings, and sensations without automatically reacting to them. It's giving your brain a chance to pause before hitting the panic button. Here's the science. Studies show that mindful practices, whether that's meditation, yoga, or an even a mindful walk, reduce cortisol levels, improved sleep and decreased anxiety in women during perimenopause. So mindfulness isn't just sitting in silence. It's also about how you talk to yourself, and research shows that using your own name and self-talk helps create distance from overwhelming emotions. So instead of saying, I should be able to handle this, try and say, I'm gonna use my name, Kat, you are handling a lot right now. Take one thing at a time. That tiny shift pulls you out of guilt and taps into guidance. So think of it like parenting. If you are a toddler or your teen was melting down, you wouldn't yell at them just to get over it or yell at them that you should know how to handle this. You acknowledge their feelings, you're helping them regulate, and then you guide them back to the center. Your self-talk should work in the same way, be the calm, guiding parent voice in your head. I understand that is hard. How this looks is we gain this awareness and for my clients, we talk about mindfulness and I always stress, I'm not asking you to spend hours in a meditative state because you are busy. My clients are busy, but if we can bring awareness on how we react in situations, this doesn't mean we are not allowed to have emotions, but how are we talking to ourselves? How are we feeling around this? We can help get ahead of some of the stress So when clients share with me that a day might be really stressful, we may. Change their workout to mobility. But I also be like, Hey, if you have tasks during your day that maybe you need your cortisol to be up, you need to be hyper-focused and then after that, you feel drained, but you have to jump into something else. Take a moment, one minute. Do some box breathing. Inhale for four, hold for four. Exhale for four. Hold for four. And repeat. For a minute, two minutes. If you have a very intense thing, add that transitional period in. Go for a mindful walk. Leave the podcast and music behind if you're on a walk, and it's your mindful walk. Now, please turn off this podcast, pick it up at another time, and I want you to notice your breath and your steps and your surroundings. And when you're doing self-talk, use your name when stress spirals. Use your name to ground yourself. Sarah, you're safe. This is a lot, but you can take it step by step. When you call yourself out by name, it redirects your mind. It pulls you out of that spiral. Over time, these practices do build resilience. You're able to become more aware when the stress is getting higher so that you can. Help yourself regulate. They help flip that parasympathetic switch back on, calm that cortisol, and give you more control over how stress shows up in your body. And when you pair that with movement, strength training two to three times per week. It builds resilience. Bone density metabolic health, and you're pairing it with that cardio routine, whether it's walking, spinning, cycling, swimming, dancing, whatnot. It improves blood pressure, mood, heart recovery, and that helps reduce stress. Now I wanna tell you about my client, Linda. She's 42 years old. She was feeling frazzled and worn out and just unmotivated to move. Her stress levels were high. Sleep was inconsistent, and her workouts felt like a chore rather than helping her recharge. So when she came to me, she was in a workout pattern and she's like, I don't know what's going on. I need help. I'm not sleeping well and nothing's working, and I just, I need a change here. Well, she. Didn't have an intentional program, so I had to look at her programming of everything that she was doing and make it more intentional. By intentional, there's a flow. She's getting progressive strength training with the varying intensity, the cardio training she was doing yoga and a Pilates and we had to. Structure that balance for her weekly plan. So it was two strength training sessions, two cardio workouts, and then one Pilate session that sometimes she subbed in with a yoga session. And this combination provided enough stimulus to improve her fitness while supporting recovery and activating that parasympathetic nervous system so that rest and digest mode, and it helped calm that cortisol so she could improve her sleep quality. So after about eight weeks, she noticeably felt calmer, she slept better, and most importantly, she really started looking forward to her workouts again instead of dreading them. And her body was responding positively and the movement became a tool to help her manage stress rather than a stressor itself. So the big takeaway here is a well-balanced plan blends the strength, cardio, and mindful movement, and it helps. Midlife, not just maintain fitness, but also regulate that stress, sleep, and overall mood. We've talked a lot about the stress. We know all of this, but how can you recognize this in your body? Because it's not overnight that the stress just builds up. It's not a switch that's turned on or off. Often the signals are being sent. Well before it gets big, but when we notice it, it's when our sleep is disrupted, our cycle is disrupted. We're starting to develop that bloat, having GI issues. Maybe you are getting sick more often, maybe you are having soft tissue injuries. All these things mean our body has been in a chronic stress state for a long time. So how do we. Know when it's too much and especially, I find this a lot. I say this because I was an individual who pushed through. I have to catch myself. I will push through, and I do find a lot of women we tend to push through, but here are some red flags when we start to feel this persistent fatigue. No matter how much you rest. You just are fatigued. You know, maybe you can make it through the day, but you're just like, Ooh, I feel like if I was given permission, I could take a nap. Anxiety. That just doesn't ease even after any stressful event is over. You're just anxious workouts that just start to feel crushing even when you're like, this should feel easier instead of energizing. Digestive issues or weird aches, you just can't explain. When these signs show up, it's your body starting to wave that red flag saying, Hey, hi, I'm here. I need a reset. Again, the fix does not need to be drastic, but it can be as simple as shortening workouts, adding an extra rest day, or scaling the intensity down for a week. Prioritize sleep, even if this means skipping early morning workouts for a few days. Prioritize that sleep and lean into that compassionate self-talk. So I'm gonna share an example here, if you've been a long time listener to this podcast, you know I run ultra marathons. Ultra marathons are anything over 26.2 miles. I am in the process of getting ready for my third, a hundred mile race. It is in two weeks. Leading up to that, about 11 days ago, I ran a 40 mile race, another ultra marathon in preparation for this. I am a mom. I'm a business owner. I have two kids. We're getting back to school. 40 miles is 40 miles. I am human. I am 43 years old, and I am also in the throes of this midlife as well. Why I am sharing this is stress doesn't matter. Stress happens to everyone. That day I ran the 40 miles. It was an awesome day. Everything was great. The next day. I was happy to wake up feeling good. When I did the race, it was August 31st. The next day was September one, which was Labor Day. We had a chill day. It was so gorgeous outside. I was like, let's go for a walk. So I went with my younger son and it was. A walk of just chillness. It was pet. All the dogs, observe nature, listen to the birds, next day, again, I'm feeling like, man, I nailed that check-in.. This feels really good. I'm gonna go for a walk. My body's feeling good. The soreness is clearing in my muscles. Fantastic. Let's get out and go for a walk. Well, I started in that walk and I was like, Ooh, this is feeling more challenging than it is. I felt sluggish, my legs felt heavy. So I was like, well, we're gonna shut it down. It's time to take a step back and shut it down. So that was on a Tuesday, Wednesday I woke up and I felt even better. The mind was like, we gotta get back out there. Like we are, 24 days from the a hundred miler. We gotta get back to training. We can't take a day off. And it's like, no, no, no, no, no. We need to rest. So I rested all day Wednesday, Thursday, I had a workout on the schedule. Life stress was high. You name it up early, kids had things going on, sports, all these things. And I caught myself in a moment of I could totally cram this spin workout in, but adding, and I had the, I had the mental capacity for it. I was like, let's do this. But life is still happening. I'm still getting up at 5:00 AM with my kids. I'm still training clients all day. I'm still managing a business. All the things are still happening. I was like, Nope. Just because I can do this doesn't mean I should. So I pulled back on that Friday. I had a long run. My goodness, miles flew by. It was 11 miles. They flew by. I was like, man, I feel good. I am nailing my nutrition on this run. I'm feeling really good. The next day on Saturday. I was like, cool. I have a long run. My older son had his first,, high school cross country invitational. I'm like, this is gonna be awesome. I'm gonna get up with him. I can't wait to share that sleepy car ride. Time with him. Send him off to his invitational. Bummed that I won't be able to see his invitational because I have this long run going in. He's all good with it my husband and my other son are gonna go see it, and then we have soccer in the afternoon. I'll be there, I'm like, all right, we are set up for success. Let's go. Body recovering. No soreness. This is epic. This is, I'm living the dream right now. Drop'em off, get to the trail head, do my warmup, my mobility, and I start running. First miles always, especially when it's like six 30 in the morning or for me, maybe you're different, but for me can feel a little tougher. So I was like, cool, no big deal. We're just gonna work through this. Mile two happened and I started to feel like I was running through a fog Mile three happened and I started to walk, And that is when I decided I need to call it now. The day before I had to run, that was amazing. I couldn't believe it. But on Saturday, I fueled, well, I slept well, hydrated, all the things. My body said, no, we need more time to rest. I went back actually super proud of myself because a year ago, two years ago, I would've bulldozed through that run, letting myself, just hammering down, you should be doing this if you trained harder, if you, and all the shoulds and coulds. But I got myself to a point where I was like, Hey. This is okay. We can pull back. It's all good because your body needs rest. The cool thing was I was able to go to the invitational, albeit I will tell you this, I was tired. But I told my husband, I was like, I gotta close my eyes in the car. I rested in the car, I understand that's not a full rest. And reset. Went there, saw him breath, he was pumped. And then I came back and napping is great, napping. Doesn't take the place for a good night's sleep. Came back, laid down, focused on just breathing and getting my body into that. Rest and digest mode. Because with the whole week I was pushing myself, but my body needed more of me to tap into the parasympathetic nervous system. So I focused on that, and I'll tell you. On that Saturday, we had things piling up. There was laundry to do. There was, grocery shops to be had. There was things to get done, but I said, Nope, I need to focus on this. It wasn't everybody else do this. It was, we will get it done. And taking that time now, like I said, I am about, I'm two weeks away. I feel good. My body feels much better. I've gone back out on subsequent runs. We need to really listen in and tune in. It's not that in midlife we are fragile. It's, there are things changing in our biology that we need to be aware of. It's not a can't, it's a. I'm going to listen and befriend myself because I am a resilient being who can do so much and has done so much, but I need to befriend myself to come back stronger. And I wanna leave you with some practical takeaways here so that you have a game plan while all of the, these things are good. Pick one area that is the most accessible for yourself. They're not listed in any order of do these steps. It's different for every person, but strength training with a progressive well written plan two to three times per week. Get 150 minutes of cardio each week, I'm gonna stop there for one moment. I'm gonna preface this when I say these guidelines, this is not a starting area. This is what we wanna build to when we have the resiliency and the capacity. So just keep that in mind here and I'll loop back strength training two to three times per week. Get 150 minutes of cardio each week. Add 10 to 20 minutes of mindfulness, weekly swap shoulds for guiding self-talk. Remember, consistency beats perfection. We want it to be repeatable, not perfection, and small steps repeated daily, add up to big changes. So going back to those things where I stated. Frequencies or durations. Those are recommended guidelines a majority of my clients start with one strength training session, and I'm gonna pull a rough estimate, maybe getting 15 to 20 minutes of cardio per week. We work on building up to that, and then mindfulness might be two to three minutes per week. It is not a hard and fast. If you don't get 150 minutes of cardio each week, well, you failed your health. It isn't if I don't strength train. Three times or two times per week, I have failed. No, we want to be consistent. If you are consistent is one strength training routine for 15 minutes per week, and one walk for 10 minutes per week and one minute of mindfulness per week. Amazing. Repeat that, if that is what you can repeat, repeat it. One thing I forgot to add in there is sleep. Getting that sleep routine to aid yourself, aid that parasympathetic response, so you are recovering is huge. If you focus on these, you're not going to just manage stress, you're gonna be building that resilience. So stress isn't gonna go away. And your body at 35, 40 or 45. Responds differently than it did at 25. Your hormones shift. Your HPA axis is more sensitive and cortisol plays a louder role. But instead of seeing stress as the enemy, see it as information your body is asking you to adjust through strength training, cardio, mobility, nutrition, and sleep, and mindfulness, you can absolutely thrive in midlife instead of feeling like stress is running you over. If this episode struck a chord with you, share it with a friend who needs to hear it. They are not alone in this. And if you're ready for a coaching support, check out the link in the show notes and book a call. I truly appreciate you spending this time with me on MilesFromHerView Until next time, keep moving forward. One step at a time. Thank you for tuning in to MilesFromHerView, powered by KatFit Strength. If this podcast inspires you, don't keep it for yourself. Hit follow or subscribe to stay updated on the new episodes, and leave us a review to help more women and moms discover this space. Your feedback fuels this podcast and I'd love to hear what's working for you or what topics you want to dive into Next. You can connect with me on Instagram at KatFit or share this episode. Road with a friend who is ready to embrace her strength. Remember, fitness isn't about perfection. It's about showing up for yourself and finding strength in every step of your journey. Until next time, keep moving forward one mile at a time.