Many women enter their 40’s with little or no knowledge about menopause. You might have been trying to ignore it and hoping it will go away or maybe you couldn’t find anybody to give you the information you wanted. Even your Mum probably didn’t want to talk about it – or you didn’t want to listen!
But the decisions you make about your health and lifestyle at this stage will provide the foundations for your wellbeing for the next forty or fifty years. It might decide the quality of your relationships and your financial security in the future too.
This week I will be answering the most frequently asked questions about perimenopause and menopause. And no, it’s not all hot flushes!
You can pick up bonuses to help you with your menopause symptoms at www.hotwomencoolsolutions.com
Pat starts off the show with articles in the media about menopause. She briefly talks about different articles from publications like Boston Herald and Bloomberg. They cover topics like benefits of chocolate for a woman after menopause and women leaving the workplace due to lack of support from employers. Pat also mentions a section of an article that spoke on the overlap of mental health disorders and reproductive transitions in a woman’s life. During this overwhelming time, a woman goes through immense physical, mental, and emotional change. Pat went on to talk about celebrity women like Zoe Ball, who spoke candidly about their first encounter with menopause. Before the break, Pat shared some insight on the menopause market. It is a surprisingly big market that is anticipated to only get bigger. Pat then jumps into a discussion about communication between daughters and mothers about menopause. She shares her concerns on why young women don’t talk to their mothers and why they should. She also shares a personal story of when she first heard the word “menopause.”
After the break, Pat jumps into the basics of menopause. She defines the word menopause, which marks the end of your menstrual cycle. It is diagnosed one year and a day after your last period. Pat says the average age a woman goes through menopause is 55— in the UK and the US. She adds that you can experience it earlier or later. Women can experience perimenopause in their 40’s. Some women go through menopause much earlier. Pat then talks about symptoms of perimenopause which she adds is not an illness, but a natural stage in life.
Some physical symptoms include change in periods (heavier or lighter), weight gain, change in body shape, poor sleep, increased headaches, dry and itchy skin, hair loss
Anxiety, loss of confidence, and decrease in labito. Pat mentions that not every woman will experience this stage the same. It can be reassuring to get a test done to know what is going on with your body, if you think you are having symptoms.Before the break, Pat talks about three main medical treatments including hormone therapy, antidepressants, or sleep medications.
Back from the break, Pat continues her discussion on treatment for menopause symptoms. She goes into more detail on how lack of sleep can affect your body during this stage. She mentions some other options like hypnotherapy, herbal remedies like red clover, which is a plant base that can help support your system, Aromatherapy and reflexology. She then talks about how nutrition and unbalanced lifestyles can affect your hormones. Pat advises women to support their body through these changes. She also adds that not all women will experience symptoms but ways to reduce common triggers can be to exercise, staying emotionally and physically healthy, and to regulate stress levels. Stress hormones can inflame your system which will make symptoms worse. Pat talks about the importance of having supportive friends and family during this time and being capable of talking about your experience. Before the break, Pat reinstates the significance of having a balanced diet and changing your mindset on aging. Instead of focusing on the negatives of getting older, focus on how you’re experienced and knowledgeable.
In the final segment, Pat discusses tips of what to do in this next stage. She also shares ways to reach her for a more in depth personal discussion. Pat tells us some of the positives of menopause. One thing you don’t have to worry about is your menstrual cycle. Women don't have to worry about reproductive issues like unexpected pregnancies. Pat also mentions that women can get more energy when menopause is over. Women have the energy to take on projects they probably couldn't before. She ends the podcast reminding women that this stage in life doesn’t mean it’s the end.
00:00:34.020 --> 00:00:49.860 Pat Duckworth: Good morning, if you're in the United States good afternoon if you're in the UK and welcome to hot women rock radio show empowering women leaders at multiples and today i'm talking about what your mother didn't tell you about menopause.
00:00:50.970 --> 00:00:57.210 Pat Duckworth: And I don't have a guest today because there's so much that I want to share with you to help you understand about menopause.
00:00:57.840 --> 00:01:03.150 Pat Duckworth: Over the last 11 years i've worked with women one to one and i've talked to.
00:01:04.020 --> 00:01:09.750 Pat Duckworth: Many groups all around the world about this subject and there's one common theme that comes back.
00:01:10.200 --> 00:01:16.200 Pat Duckworth: Most women head into their 40s knowing very little about what's happening to their bodies that medicals.
00:01:16.620 --> 00:01:27.960 Pat Duckworth: And what they can do to stay happy and healthy it kind of creeps up on them so i'm on a mission to change their, which is why i've now written five books on the subject i'm going to pause and.
00:01:28.440 --> 00:01:40.230 Pat Duckworth: there's another one on the way I can tell you more about that another week, but first let's have a look at what's in the news this week what's in the media about men apples.
00:01:40.650 --> 00:01:50.400 Pat Duckworth: And i'm going to start with what I think is some really good use the Boston herald has reporting but eating milk chocolate may help burn fat.
00:01:51.390 --> 00:01:55.080 Pat Duckworth: In a study of postman of postmenopausal women.
00:01:55.710 --> 00:02:11.160 Pat Duckworth: And in the study which was conducted in Spain postmenopausal women eight 100 grams of milk chocolate, either in the morning within an hour of waking up or night within an hour going to sleep and they did that for two weeks, and they couldn't have chocolate any other time.
00:02:12.390 --> 00:02:24.330 Pat Duckworth: So, even though the chocolate bar was 500 calories none of the women gained weight and the researchers found that eating the chocolate in the morning, could help burn fat and reduce blood glucose levels.
00:02:25.110 --> 00:02:32.430 Pat Duckworth: Now i'm a bit of a chocolate fan that's why I think this is good news, although I generally say it's women you're better off eating dark chocolate.
00:02:32.700 --> 00:02:39.780 Pat Duckworth: Because you know, without high cocoa far dark chocolate it's you get a lot of benefits from it, but this is milk chocolate.
00:02:40.680 --> 00:02:50.790 Pat Duckworth: It also helps reduce hunger and the desire for sweets later in the day, they were not craving chocolate anymore all looking for sweets so researcher master Gary.
00:02:51.390 --> 00:03:09.900 Pat Duckworth: eating the chocolate bar at night, they found in improve sleep increased exercise metabolism and reduced calorie intake the next day, the key thing here is that they have the chocolate only in a narrow window of time, so it couldn't be the same if they had chocolate throughout the day.
00:03:11.040 --> 00:03:16.740 Pat Duckworth: I wanted to start with good news, and there is the second piece of news follows on from the Bloomberg.
00:03:17.310 --> 00:03:28.710 Pat Duckworth: Article about women, leaving the workplace, because of medical symptoms and not feeling supported so forbes ran an opinion piece about why we need to talk about menopause and mental health.
00:03:29.100 --> 00:03:38.220 Pat Duckworth: And they quoted from Dr jenn gunter who's an obstetrician gynecologist and she's the author of a new book called the menopause manifesto.
00:03:38.610 --> 00:03:45.900 Pat Duckworth: she's also if you're interested if you like, a good Ted talk she's done a Ted talk on the subject of menopause certainly a short one really good.
00:03:46.590 --> 00:04:01.320 Pat Duckworth: So she says like who wants to admit they're no longer culturally relevant, which is all for if you feel like your last menstrual period is your graduation to sort of being irrelevant in society that's going to change how you feel about it.
00:04:02.430 --> 00:04:10.170 Pat Duckworth: absolutely the right mindset at menopause is just so important and there's so many negative words around it.
00:04:11.610 --> 00:04:14.580 Pat Duckworth: and Dr Lucy whatnot in the same.
00:04:15.690 --> 00:04:27.600 Pat Duckworth: Article says mental health disorders tend to overlap with reproductive transitions in women's lives in part because those are times of immense physical, mental and emotional change.
00:04:27.930 --> 00:04:32.550 Pat Duckworth: So you know justice at puberty life was a bit of a roller coaster.
00:04:32.970 --> 00:04:42.030 Pat Duckworth: But you kind of got through it, because you were young and all your friends were going it through it and talking about it multiples you need to be talking to your friends about it.
00:04:42.720 --> 00:04:49.200 Pat Duckworth: And she also talks about brain fog and i'll talk a bit more about that, when i'm talking about what your mother didn't tell you.
00:04:50.790 --> 00:05:06.870 Pat Duckworth: And she says, this can lead to distress that feeling of brain for finding difficulty remembering words or walking into a room and not remembering why you're there, I know I can get to the top of the stairs and then think what did I come up for but anyway.
00:05:08.160 --> 00:05:14.730 Pat Duckworth: And it can lead to distress, because it can be different from your normal baseline of brain activity.
00:05:15.270 --> 00:05:22.320 Pat Duckworth: And women off maury they're developing outsiders disease i've come across women who've been so worried that they're getting dimension.
00:05:23.130 --> 00:05:30.390 Pat Duckworth: However, that what you're experiencing is mostly temporary and the experience is really common.
00:05:31.110 --> 00:05:36.840 Pat Duckworth: Dr guns are explains I tell people it's like a new operating system getting uploaded.
00:05:37.320 --> 00:05:48.120 Pat Duckworth: it's a bit glitchy and that happens, sometimes, and then you kick started, and it seems to settle out so you know when you get a new windows, update and you think, oh no.
00:05:48.360 --> 00:05:59.370 Pat Duckworth: This isn't as good as it was before, and then you settle into it and it turns out there's some benefits from it so as long as you're not phobic about windows that's a good analogy.
00:06:00.720 --> 00:06:06.990 Pat Duckworth: So the next article comes from history extra, which is a UK based.
00:06:08.070 --> 00:06:23.880 Pat Duckworth: website and it's called a time of change history of our understanding of the menopause and apparently the word menopause was invented as recently as 1821 and it was a French Dr scholl's Pierre louie the data and.
00:06:24.600 --> 00:06:31.020 Pat Duckworth: Around 1700 doctors began to write about condition they called the end of menstruation.
00:06:31.830 --> 00:06:41.220 Pat Duckworth: As the time of the beginning of various diseases and the cessation of menstruation and the problem is that it may cause so all the way back in the 1700s.
00:06:41.910 --> 00:06:55.110 Pat Duckworth: And the cessation of the periodical discharge in the decline of life well in the 1700s I think you'll probably lucky to get to 50 and to actually get some apples and then you probably didn't have much longer.
00:06:57.030 --> 00:06:59.460 Pat Duckworth: So a little bit of historical context there.
00:07:00.210 --> 00:07:12.810 Pat Duckworth: The Washington Post again following on from the Bloomberg articles talking about it's menopause really driving winning women out of the workforce and they start off appearing a bit skeptical and then seem to go yeah.
00:07:13.410 --> 00:07:20.640 Pat Duckworth: And it says it talks about the additional challenges faced by women in the workplace at midlife and age discrimination.
00:07:21.180 --> 00:07:32.130 Pat Duckworth: Now I find women here in the UK and the United States, talking about that age discrimination discrimination is one of the reasons why they don't want to talk about multiples.
00:07:33.360 --> 00:07:39.600 Pat Duckworth: As always, there are some celebrities women's celebrities in the media, talking about their experience.
00:07:40.200 --> 00:07:57.870 Pat Duckworth: Salma Hayek she was talking to Sunday Times style she's a 54 year old actor and she explained that it was her idea was her suggestion to make her character menopausal in the actual fill the hip man's wife also they hit man's wife bodyguards.
00:07:58.890 --> 00:08:00.840 Pat Duckworth: And she says that people wrongly thing.
00:08:02.040 --> 00:08:06.870 Pat Duckworth: Is when a woman stops being sexy sorry about the phone.
00:08:09.060 --> 00:08:24.030 Pat Duckworth: So yeah that's what they wrongly think another celebrity so we ball here in the UK, she says she had her first hot flash meet interview with Robert de niro and our patina.
00:08:25.080 --> 00:08:33.450 Pat Duckworth: that's got to be some hot flushes and she said she struggled with feeling hot damp and red and she could see, but they were really concerned about her.
00:08:35.130 --> 00:08:49.050 Pat Duckworth: Something else I find really interesting and I see this every month is about a reports about how big the menopause wellness mark market is and how it is set to grow at an amazing rate.
00:08:49.380 --> 00:08:56.520 Pat Duckworth: So this month, it says the compound annual growth rate for the menopause wellness market is 10%.
00:08:57.090 --> 00:09:15.540 Pat Duckworth: And it's anticipated to grow by three times the value by 2031, and this is all sorts of things it's hrt hormone replacement therapy, but it's also supplements and vitamins and other things that.
00:09:16.530 --> 00:09:26.460 Pat Duckworth: All add to that market so that's some of what's in the media and the press this month, so moving on.
00:09:27.900 --> 00:09:39.990 Pat Duckworth: And i'm i'm really curious about whether you've had that conversation with your mother or whether your mother has told you anything about menopause.
00:09:40.560 --> 00:09:52.290 Pat Duckworth: Because you know I didn't have that conversation with my mother, partly because she was a real catastrophizing about anything to do with health anything medical.
00:09:52.980 --> 00:10:02.820 Pat Duckworth: In those pre Internet days most homes had a medical encyclopedia a great big book that had every illness that was currently known to man in it.
00:10:03.450 --> 00:10:22.950 Pat Duckworth: And my dad threw hours away because my mom was working her way through it from A to zed and it was driving him mad so yeah I didn't want to talk to her about it in case she would just tell me, it was most awful experience, but actually she had a hysterectomy in her late 30s.
00:10:24.030 --> 00:10:29.850 Pat Duckworth: and her consultant told her that, after the operation, she would feel like an 18 year old.
00:10:30.930 --> 00:10:36.060 Pat Duckworth: Honestly, I don't think any 40 year old woman who's had a hysterectomy.
00:10:36.720 --> 00:10:48.300 Pat Duckworth: feels like an 18 year old and back then I don't know but I don't think she was offered any hormone replacement therapy now normally if you have a hysterectomy.
00:10:48.630 --> 00:10:59.580 Pat Duckworth: Before you go into menopause you get offered hormone replacement therapy, to help to support your general health during the rest of your life.
00:10:59.850 --> 00:11:08.220 Pat Duckworth: Because going into menopause early might make you more vulnerable to heart issues, it might make you more vulnerable to.
00:11:08.580 --> 00:11:21.750 Pat Duckworth: osteoporosis, and even thyroid issues, so my poor mom I don't think she was given anything like that I think she had the operation and then she had some sort of.
00:11:22.290 --> 00:11:36.660 Pat Duckworth: convalescence for a few weeks, and then she was left to get on with it, and when you think that around 60,000 women a year in the UK and 600,000 in the United States have hysterectomy is.
00:11:37.410 --> 00:11:44.520 Pat Duckworth: it's something that you know you need to be taken care of, but these days, mostly women will be offered hormone replacement therapy.
00:11:44.970 --> 00:11:56.760 Pat Duckworth: So it was pretty pointless for me to ask my mom what my experience would be, and one of the things that women say to me is you know will my menopause be like my mom's.
00:11:57.210 --> 00:12:15.420 Pat Duckworth: You know, because they might have noticed that mom got a bit more tired or a bit angrier or a bit more unpredictable because she was going through menopause they might not even have realized, she was going through menopause so yeah do you have that conversation.
00:12:16.680 --> 00:12:28.680 Pat Duckworth: it's weird that women don't talk to their mothers about it, but I come across very few who do, and you know i'm not leaving don't talk to their friends about it, their sisters.
00:12:29.640 --> 00:12:38.160 Pat Duckworth: But will your menopause be like your mum's probably it will be a good indicator of what age, you will be when you go through menopause.
00:12:38.790 --> 00:12:50.100 Pat Duckworth: But it is not an indicator of what your experience will be like because your mom is eating different foods if she's had on say she said, children because she's had you.
00:12:51.000 --> 00:12:59.190 Pat Duckworth: But she might have had children at different times she's exercise differently she's worked differently, she said, all sorts of different lifestyle.
00:13:00.240 --> 00:13:06.660 Pat Duckworth: challenges that you haven't had so all of those things will affect your metaphors.
00:13:07.830 --> 00:13:14.550 Pat Duckworth: So it's worth asking your mom what age was she when she went through it as a bit of an indication of when yours might be.
00:13:15.300 --> 00:13:27.870 Pat Duckworth: And you might ask her about her experience of it, and what she did and how it was, but that doesn't mean that's how yours will be so that's, the first thing I can tell you about talking to your mother about menopause.
00:13:29.760 --> 00:13:47.310 Pat Duckworth: And you know, the first time I heard that word menopause I was probably I think about 12 or 13 and honestly I didn't know that much about sex nevermind menopause but my brother who was four years older than me said to me.
00:13:48.510 --> 00:13:58.470 Pat Duckworth: i'm going to make sure i'm out of here before mom goes through menopause I had no idea what he was talking about, but it was obviously important.
00:13:59.310 --> 00:14:11.190 Pat Duckworth: This was obviously something that was big and I needed to know more about it, and that was really the start of my journey to educating myself about menopause I didn't start 13.
00:14:11.670 --> 00:14:16.080 Pat Duckworth: But his comments stayed in my mind, he was obviously concerned.
00:14:16.830 --> 00:14:26.700 Pat Duckworth: about how it would affect our mom and how it would affect us, and he was gone before she went through menopause he left for university and hardly lived at home after that.
00:14:27.210 --> 00:14:33.030 Pat Duckworth: So that was the first time I heard about it, and a lot of women when they think about menopause.
00:14:33.450 --> 00:14:40.560 Pat Duckworth: They walk in the opposite direction, but I decided to walk towards it and find out more about it.
00:14:40.920 --> 00:14:54.210 Pat Duckworth: So, after the break i'm going to be talking a lot more about that i'm going to be answering some of the questions that women asked me so for now we're off to the break and i'll see you afterwards, for more about men appalls.
00:17:22.890 --> 00:17:32.010 Pat Duckworth: Welcome back so we're talking about what your mother didn't tell you about menopause, of course, you may not have ever asked her so we're not blaming her.
00:17:32.610 --> 00:17:46.020 Pat Duckworth: let's get started with the basics, because, in my experience of working with women clients and speaking to groups there's a lot of misunderstanding and a lack of knowledge around the terms associated with multiples.
00:17:46.740 --> 00:17:59.070 Pat Duckworth: let's start really simply What do I mean by men apples, so I told you, the first time I heard it was from my brother and I had no idea what he was talking about, but it sounded serious.
00:17:59.520 --> 00:18:07.110 Pat Duckworth: And I made it my job to find out what that word meant, and it was the start of my journey to becoming a menopause specialist.
00:18:07.710 --> 00:18:26.430 Pat Duckworth: So, strictly speaking, menopause is defined as a day, a year after your last menstrual period in a way it's the day of your last menstrual period, but you don't know that it was your last one until at least 12 months later, because you can just suddenly have another period.
00:18:27.450 --> 00:18:38.160 Pat Duckworth: I had a period almost exactly here after I thought it was my last one, so we have to be careful so it's gonna be at least a year after your last period.
00:18:40.290 --> 00:18:57.720 Pat Duckworth: So perimenopause is the term used to describe the years either side of menopause when you might experience symptoms so it's in the years leading up to your metaphors when your period stop and the time after that, when you could still be getting symptoms.
00:18:58.890 --> 00:19:08.760 Pat Duckworth: So the average age of menopause, that is, you know, the average age of when your periods actually stop is 51 in the UK and in the USA.
00:19:09.210 --> 00:19:19.890 Pat Duckworth: And that age hasn't changed a lot in hundreds of years and it's an average so you could experience it years earlier, or a few years later.
00:19:20.400 --> 00:19:33.270 Pat Duckworth: You can start experiencing symptoms in perimenopause from your early 40s all the way into your early 60s about 75% of women experience symptoms.
00:19:33.780 --> 00:19:55.620 Pat Duckworth: So when women find out i'm a medical specialist sometimes they say Oh, I had no problems at all i'm throwing i'm great fantastic 25% of women that will be their experience but 75% of women will experience something 25% of that 75% will experience frequent and intense symptoms.
00:19:56.700 --> 00:20:09.420 Pat Duckworth: now before you start shouting at your computer or wherever you're listening Yes, some people do go through menopause much earlier, in fact, you can go through menopause or anytime after your period stop.
00:20:10.980 --> 00:20:24.930 Pat Duckworth: Between one and 4% of people go through menopause before age 40 even naturally or due to medical interventions such as hysterectomy hormone treatment for cancer radiotherapy.
00:20:25.980 --> 00:20:31.440 Pat Duckworth: Trends men may go through menopause depending on what route they take to transition.
00:20:33.540 --> 00:20:43.410 Pat Duckworth: And some women just naturally go through menopause much earlier and I will be interviewing somebody for something that happened in only a couple of weeks time.
00:20:45.840 --> 00:20:54.900 Pat Duckworth: And that's called is got lovely name is premature ovarian failure or premature or primary ovarian insufficiency POs or poi.
00:20:56.280 --> 00:21:12.510 Pat Duckworth: What are the symptoms so let's start by saying menopause is not an illness it's a natural stage of life, just like puberty just as a teenager lots of changes happening to your body and your hormones it's the same thing at menopause.
00:21:13.020 --> 00:21:23.970 Pat Duckworth: But those changes in the hormone levels do come up with symptoms, because it knocks on into your reproductive system but also into your major hormones as well.
00:21:24.420 --> 00:21:38.100 Pat Duckworth: And everyone thinks of menopause as being about the hot flashes or the hot flashes, as you say, in America, but it can be so much more than that, when I started to go through perimenopause in my late 40s.
00:21:38.640 --> 00:21:57.180 Pat Duckworth: I was working at a senior level in a big government department, I was commuting to London at least three hours a day, and I was studying for an MBA and I felt like I needed a new pair of glasses I just couldn't see clearly it was like the world has gone out of focus.
00:21:58.260 --> 00:22:02.640 Pat Duckworth: I haven't heard about brain fog van and that's the second time I mentioning it today.
00:22:03.360 --> 00:22:20.070 Pat Duckworth: But that was what I was experiencing and it's something that many women experience that feeling of just a complete fog where they brain used to be and something they're heading into dementia, but don't worry, it does pass.
00:22:21.090 --> 00:22:34.410 Pat Duckworth: So the physical symptoms of menopause can include but don't worry, you know you're not looking at all of these changes to your menstrual periods, they might get heavier or lighter they might become more or less frequent.
00:22:35.790 --> 00:22:43.440 Pat Duckworth: it's not just that based gradually get lighter and more intermittent and then disappear, it can go any which way.
00:22:44.370 --> 00:22:50.010 Pat Duckworth: You might get weight gain changing body shape, so you might get a few pounds going on around the waist.
00:22:50.610 --> 00:23:02.430 Pat Duckworth: Poor sleep is often an early indicator headaches and migraines if you've been prone to those before you might get more of them at menopause loss of bone density or osteoporosis.
00:23:03.000 --> 00:23:20.490 Pat Duckworth: dry and itchy skin and hair loss I know it sounds awful there will be better news trust me then there's the emotional symptoms anxiety low mood mood swings loss of confidence and anger some women get really angry.
00:23:21.600 --> 00:23:31.380 Pat Duckworth: And a decrease in libido or you can imagine if you're having hot flushes you're not sleeping well you're feeling anxious it's not going to do a lot for your libido.
00:23:32.700 --> 00:23:39.120 Pat Duckworth: And finally there's the cognitive symptoms, the brain fog the memory issues and the lack of concentration.
00:23:39.750 --> 00:23:45.150 Pat Duckworth: That all sounds a bit overwhelming but not everyone experiences all of it, I just wanted.
00:23:45.450 --> 00:23:59.370 Pat Duckworth: To give you a fairly comprehensive list so that you don't think you're the only one who's experiencing those things that can be quite reassuring to know it's not just you some of my clients have told me that they just.
00:24:00.120 --> 00:24:13.470 Pat Duckworth: They just take a breath when they realize they're not alone with those symptoms, so do come in, if you're on Facebook live and tell me about what you're experiencing or what you think might be metaphors.
00:24:14.460 --> 00:24:18.480 Pat Duckworth: Are their tests for menopause and how do you know you're in perimenopause.
00:24:19.110 --> 00:24:29.220 Pat Duckworth: I often get asked that question, obviously the symptoms your experience are a good clue as to what's going on and, of course, your age if you're 50 and you're getting these symptoms.
00:24:29.760 --> 00:24:40.380 Pat Duckworth: you're probably in perimenopause and you can have blood tests or saliva test to measure your levels of estrogen or fsh which is follicle stimulating hormone.
00:24:40.710 --> 00:24:59.250 Pat Duckworth: You can even buy basic tests from pharmacies or drugstores, the problem is that your hormone levels vary from day to day, so one day, you might be in what's thought of as a normal range and then the next day, the levels just suggest that you're empowering multiples it's complicated.
00:25:01.620 --> 00:25:02.760 Pat Duckworth: And so.
00:25:03.960 --> 00:25:12.540 Pat Duckworth: You can get those tests done and some women find it reassuring to have a test on site they know for sure what's going on for them.
00:25:13.350 --> 00:25:21.840 Pat Duckworth: i'm one of those people who are just think well i'll probably know, but you know some of these symptoms can be indicators of other things and that's why.
00:25:22.290 --> 00:25:39.870 Pat Duckworth: If you're getting symptoms and you're really not sure it's a good idea to go and speak to your GP or medical practitioner, or you know if you've got a guy knee that you go and visit it's a good idea to talk to them, because things like heavy bleeding can be a sign of fibroids.
00:25:40.890 --> 00:25:49.320 Pat Duckworth: or it could be that the hot flushes are associated with your thyroid or if you're putting on voice, it might be a thyroid issue.
00:25:49.800 --> 00:25:56.130 Pat Duckworth: And if you're getting a lot of palpitations perhaps there's something that needs looking out with your heart so.
00:25:57.060 --> 00:26:13.530 Pat Duckworth: I say it's not straightforward and if you're getting symptoms and you feel like when i'm only in my early 40s I don't think this is me yet then it's a good idea to go and take advice about it and to make sure there's nothing else going on.
00:26:15.240 --> 00:26:20.970 Pat Duckworth: haha moving on So what are the medical treatment options.
00:26:22.650 --> 00:26:39.180 Pat Duckworth: If you go to see a medical practitioner, there are three main medical treatments that are open The first one is hormone replacement therapy or hey hrt or ht or just hormone therapy and.
00:26:40.260 --> 00:26:52.410 Pat Duckworth: So and bio identical hormone replacement therapy i'll talk a bit more about that in a minute antidepressants are another common medical option.
00:26:52.950 --> 00:27:02.910 Pat Duckworth: And sleeping tablets if you're really having problems with your sleep here in the UK, you might also get offered cognitive behavioral therapy.
00:27:03.570 --> 00:27:17.070 Pat Duckworth: If you're experiencing anxiety around gentlemen, a pause i'm just going to talk a bit about hrt because there's a lot of confusion around it, concerning the risks and the potential benefits.
00:27:17.610 --> 00:27:28.500 Pat Duckworth: I don't have time to go into much detail today and i'm not a medical practitioner it's something you need to discuss with your doctor or your company or obstetrician.
00:27:29.220 --> 00:27:35.430 Pat Duckworth: I did record a very helpful interview with a menopause specialist in the states, Dr mesh seibel.
00:27:36.240 --> 00:27:44.580 Pat Duckworth: He is a hormone specialist he previously used to work in the area of fertility and then due to issues, his wife was having.
00:27:44.880 --> 00:28:00.720 Pat Duckworth: He switched into looking at hormone therapy or menopause and he's written several books on the subject, if you'd like a link to that video please contact me either by putting a comment on Facebook or i'll give you my email address at the end.
00:28:01.860 --> 00:28:06.180 Pat Duckworth: I hope to speak to him again soon on this show, because I think it's really helpful.
00:28:07.050 --> 00:28:19.710 Pat Duckworth: there's lots of different formulations of hrt and they have different portions of Eastern and progesterone depending on what your levels are and what you're experiencing and there are lots of delivery options.
00:28:20.250 --> 00:28:30.270 Pat Duckworth: Such as tablets patches creams pessary's rings coils lots of different ways that you can get the hormones into your system.
00:28:30.600 --> 00:28:43.020 Pat Duckworth: And it really all depends what stage of your perimenopause your ass and what your symptoms are what the doctor or medical practitioner will think will work best for you.
00:28:43.650 --> 00:28:57.780 Pat Duckworth: And then there's bio identical hrt I definitely lead to have automation has showed so explain all of that bioidentical may be more suitable for you, particularly if you're a vegetarian.
00:28:58.800 --> 00:29:16.470 Pat Duckworth: I know, anyway, so after the break i'll be talking about the other medical options the complimentary options and how you can do some self care with your nutrition and lifestyle so join me on the after the break for more solutions to your menopause issues.
00:32:04.050 --> 00:32:11.280 Pat Duckworth: and welcome back to hot women rock radio empowering women leaders at menopause with me pat duckworth.
00:32:12.060 --> 00:32:23.310 Pat Duckworth: Of women's health strategist and menopause specialist so I was just touched on bio identical hrt just before we went to the break just a little bit more about it.
00:32:23.760 --> 00:32:33.300 Pat Duckworth: It is formulated from plant estrogens so that's why I said it was more suitable for vegetarians and practitioners of bi hrt.
00:32:33.660 --> 00:32:48.960 Pat Duckworth: will normally take blood samples saliva samples to measure your current levels of hormones and formulates a prescription for you, that will supplement in the right ratios for those hormones.
00:32:50.310 --> 00:32:58.290 Pat Duckworth: it's not something you want to buy over the Internet without going to see a practitioner, because our hormones are incredibly powerful.
00:32:58.830 --> 00:33:17.370 Pat Duckworth: At you know if you get it wrong and sometimes even with normal hrt the formulation isn't right for you, and it can make you feel not all together world so it's really important see a specialist on that if I say we will have automation on the show and asking more about it.
00:33:19.050 --> 00:33:23.670 Pat Duckworth: antidepressants may be appropriate if you're feeling depressed.
00:33:24.720 --> 00:33:39.270 Pat Duckworth: Make sure you're not to test whether you're depressed before prescribing them some women when they present with menopausal symptoms they're presenting with I don't feel well i'm not sleeping well i'm feeling anxious.
00:33:39.750 --> 00:33:47.340 Pat Duckworth: And they end up with antidepressants rather than being tested for whether they're in menopause and what they actually need.
00:33:47.640 --> 00:34:06.180 Pat Duckworth: Is some additional hormones, or some advice about menopause so if you're prescribed hrt or if you're sorry if you're prescribed antidepressants or your doctor talks about NTT persons do make sure that you're getting the right sorts of medication of you.
00:34:07.800 --> 00:34:17.220 Pat Duckworth: sleep can be a major issue during parent perimenopause due to the night sweats or because you're feeling anxious or stressed.
00:34:17.790 --> 00:34:25.290 Pat Duckworth: and doctors generally will not prescribe sleeping tablets unless your sleep has been seriously disrupted for at least a month.
00:34:25.680 --> 00:34:37.680 Pat Duckworth: there's lots of other things you can do to help yourself with your sleep in fact I think at the beginning of next month i'll do a whole show about sleep because it's so important, and it can be such an issue.
00:34:38.880 --> 00:34:44.610 Pat Duckworth: I mentioned cognitive behavioral therapy here in the UK doctors May.
00:34:45.120 --> 00:34:57.840 Pat Duckworth: Set up for you to have a package of cvt sessions that can be really effective in helping with issues around those emotional symptoms like stress and anxiety low mood anger.
00:34:58.530 --> 00:35:18.930 Pat Duckworth: And it can help you to improve your mindset around what you're experiencing now, you might think it's not about my mindset it's about my hormones well your mindset, will have a massive influence on your hormones our bodies and our minds are not disconnected So yes, cvt can be very effective.
00:35:20.400 --> 00:35:24.360 Pat Duckworth: What if I don't want medication what are my options.
00:35:25.440 --> 00:35:33.240 Pat Duckworth: When I was writing my first book hot women call solutions, it was initially going to be solely a mind body approach.
00:35:33.720 --> 00:35:46.950 Pat Duckworth: I am a trained hypnotherapist nlp master practitioner and coach and I wanted to use all the tools that i'd learned in that field to help women, but then I realized women don't know.
00:35:47.550 --> 00:36:00.780 Pat Duckworth: any of the other options, so I included them all in that book at least briefly to say if you're not sure about this, how about trying this because there are a whole bunch of options so.
00:36:01.620 --> 00:36:10.950 Pat Duckworth: Just briefly, and this would include hypnotherapy well i've already said, you know I do work with a lot of my clients with hypnotherapy and nlp.
00:36:11.670 --> 00:36:28.890 Pat Duckworth: homeopathy now, you need to find a practitioner because homeopathy supports your system where it needs supporting so it's going to be the remedy that you would need and the strength of that remedy remedy will very, very much from woman to woman.
00:36:29.910 --> 00:36:41.430 Pat Duckworth: herbal remedies lots of herbal herbal remedies, you can buy over the counter things like Agnes casters black cohosh red clover, most of these are.
00:36:41.940 --> 00:36:48.720 Pat Duckworth: Well, they are plant based and they contain things, called fighter Eastern journals which are plant estrogens.
00:36:49.140 --> 00:37:06.810 Pat Duckworth: And they help to support your system again good idea to go and see somebody who is our herbal therapy practitioner traditional Chinese medicine so Chinese herbs acupuncture shiatsu all about balancing up the energy in your body.
00:37:08.190 --> 00:37:16.950 Pat Duckworth: aroma therapy some of those aroma therapy pot oils can be excellent pause again it's testing whether you have any sensitivity to them.
00:37:17.640 --> 00:37:29.580 Pat Duckworth: I like lavender oil because it's very calming it's very cooling, however i've come across people who are very allergic to it, you can't even open a bottle of it in their presence, because they get to.
00:37:30.600 --> 00:37:38.400 Pat Duckworth: They actually get sick with it, so if you're going to use the Roma therapy oils check whether you have any sensitivity to them.
00:37:38.970 --> 00:37:50.610 Pat Duckworth: reflexology lovely again balancing out the energy in your body and can be very relaxing so it's important with all of those options to find.
00:37:51.150 --> 00:37:58.560 Pat Duckworth: A regulated practitioner somebody who is qualified is insured who's knowledgeable.
00:37:58.830 --> 00:38:09.690 Pat Duckworth: so that you know that you're in good hands, you can research, the regulating bodies on the Internet for each type of therapy find their registered Members find somebody who's in your area.
00:38:10.020 --> 00:38:23.010 Pat Duckworth: And then you know that that person is going to be safe for you and normally they'll offer you a free half an hour, as I do, to my new clients, just so you can talk to them chat through what you're experiencing and make sure they can help you.
00:38:24.510 --> 00:38:34.560 Pat Duckworth: So then, how come my nutrition and lifestyle affect my menopause symptoms now I talked about nutrition, rather than diet, because the word diet, you know.
00:38:36.060 --> 00:38:47.670 Pat Duckworth: You don't really want to be dieting at this stage of your life because your body needs support and nutrition and what you eat provides the building blocks for your body to make hormones with.
00:38:48.150 --> 00:38:56.340 Pat Duckworth: What you eat is critical, it can either trigger you into symptoms or be part of the solution and support your body through the changes.
00:38:57.150 --> 00:39:06.390 Pat Duckworth: So, keeping some kind of food diary can be really good just so you notice if there's any pattern between what you're eating and the symptoms that you're having every.
00:39:06.990 --> 00:39:20.400 Pat Duckworth: person is different, but there are some common triggers that you can reduce or avoid and some foods that can be easily incorporated into your daily diet that will reduce or eliminate your symptoms.
00:39:22.110 --> 00:39:31.350 Pat Duckworth: exercise is helpful to staying healthy physically and emotionally, I think, during the past 18 months we've all realized how.
00:39:31.680 --> 00:39:41.190 Pat Duckworth: Exercising helps to keep our mood in a good place but obviously keeping our body in a good place to managing your stress levels is really important.
00:39:41.730 --> 00:39:54.360 Pat Duckworth: This is a really busy stage of life for most women it's busy at home it's busy in the office it's busy in your relationships and so that can be really stressful.
00:39:55.230 --> 00:40:10.080 Pat Duckworth: And the stress isn't helping your hormones symptoms those stress hormones inflame your system, and they can steal some of the ingredients that your body needs in order to make the hormones that are gradually reducing.
00:40:10.890 --> 00:40:22.350 Pat Duckworth: i'm going to talk about that next week, in particular with my guests Sarah Ross who's going to be talking about how she experienced burnout and why that is an important subject at this stage of life.
00:40:24.870 --> 00:40:33.570 Pat Duckworth: I know this is going to be unpopular my next thing, but you may find that you don't handle alcohol so well during perimenopause.
00:40:34.470 --> 00:40:51.870 Pat Duckworth: That little glass of wine, a cheeky gin and tonic you might find that they're leading to you not sleeping as well, because they give me mice hot flushes they're putting a strain on your liver and on your pancreas to get it in increasing its production of insulin.
00:40:53.250 --> 00:41:05.430 Pat Duckworth: So yeah That is something to notice if you're doing a food journal make a note of your alcohol intake as well i'm not saying never drink again i'm saying just notice.
00:41:05.730 --> 00:41:20.040 Pat Duckworth: What effect the alcohol has on you, whether it's making your symptoms worse or not, because there's lots of reasons why would, and you know if you're not sleeping well if you're feeling anxious if you're getting hot flushes.
00:41:21.300 --> 00:41:30.870 Pat Duckworth: Just ruling one thing rolling out one thing can be really helpful, it could also be leading to weight gain which you don't mom.
00:41:32.610 --> 00:41:44.670 Pat Duckworth: Getting support from family and friends and in the workplace can powerfully help your mentor pause this topic is not a dirty secret you're not on your own.
00:41:45.120 --> 00:41:53.580 Pat Duckworth: And there were so many research projects now around menopause and some of them actually show that the more support you get.
00:41:54.120 --> 00:42:02.850 Pat Duckworth: The easier it is to deal with your Simpsons now some of you may already know that I do a lot of work around menopause in the workplace.
00:42:03.180 --> 00:42:13.140 Pat Duckworth: and women who are in the workplace, who feel that they can't talk about it that they can't mention it to their line manager they can't even mention it to their colleagues.
00:42:13.950 --> 00:42:21.870 Pat Duckworth: they're going to build up more stress around it and i've already said that stress can be one of those things, or just make your symptoms so much worse.
00:42:22.260 --> 00:42:30.870 Pat Duckworth: So, think about that think about finding the support that you need It may be that your partner needs a bit of educating.
00:42:31.320 --> 00:42:40.320 Pat Duckworth: In order to deal with it, some women feel like they're going crazy and some of the wording around it can be Oh, you know she's just met a pause or like.
00:42:41.130 --> 00:42:51.840 Pat Duckworth: That means that you've got a bit mad know you're just dealing with this stage of life so it's really important to get support talk about it, it will help to build your resilience.
00:42:55.470 --> 00:43:08.130 Pat Duckworth: What else you need to do so, culturally, you know you might live in a culture where youth is the thing you know youth is celebrated and getting older, is an issue in some cultures.
00:43:08.640 --> 00:43:15.660 Pat Duckworth: Women who get older are celebrated as the fountain of knowledge and experience.
00:43:16.620 --> 00:43:25.740 Pat Duckworth: And if you think of yourself in that way, rather than somebody who's heading for you know the trash can that will be much better for you.
00:43:26.010 --> 00:43:30.960 Pat Duckworth: So, think about culturally, whether you get the support you need as well, and if you're reading.
00:43:31.290 --> 00:43:40.560 Pat Duckworth: magazines and I think women's magazines now there's way more about menopause in them, and there are way more examples of older women.
00:43:40.830 --> 00:43:54.660 Pat Duckworth: who look fantastic who are leading good lives, who are doing great work in the world, and I am taking those as your role models I don't mean that you have to look like an 18 year old again, you know that ship has sailed.
00:43:55.050 --> 00:44:04.350 Pat Duckworth: it's about being happy in your own skin at this time of life and just to go back a bit to what I was talking about.
00:44:04.950 --> 00:44:17.250 Pat Duckworth: The foods, because I said, you know it's not a good idea to be dieting at this stage of LIFE it's really about finding balance in your foods so not trying to look like some.
00:44:17.640 --> 00:44:28.050 Pat Duckworth: SLIM movie star, this is about having the healthy body, maintaining a healthy body for who you are at this stage of life.
00:44:28.440 --> 00:44:40.200 Pat Duckworth: By eating a balanced diet, by getting the foods that your brain needs the Omega three oils eating a variety of vegetables and lean proteins and yeah.
00:44:41.130 --> 00:44:47.370 Pat Duckworth: watching what happens with the alcohol as well, so after the break i'll be giving you some of my top tips.
00:44:47.700 --> 00:45:00.900 Pat Duckworth: And just thinking about what's The one thing you bought some one change, you can make today that would positively support your health and well being at this stage of LIFE i'll see you again after the break.
00:47:16.950 --> 00:47:29.340 Pat Duckworth: Welcome back to hot women rock radio and powering women leaders at men couples were into the final sector, so I wanted to talk to you about what should I do next.
00:47:30.570 --> 00:47:40.740 Pat Duckworth: you've taken the first step by listening to this show you're now further forward the most of the women that I speak to you now knows something about menopause.
00:47:41.460 --> 00:47:50.760 Pat Duckworth: Listen back to it take some notes, think about what it is that you want to do share the link with some of your women friends.
00:47:51.270 --> 00:48:05.580 Pat Duckworth: You will find your light the one I giant in the land of the blind, when you go back and talk to your friends, because you will know so much more than they do, and they will be grateful, just to have some of these basic facts about what they're going through.
00:48:07.020 --> 00:48:21.240 Pat Duckworth: If you're in the early stages of perimenopause so you know, maybe you're in your 40s you started to notice you're not sleeping so well or you're feeling a bit more anxious than normal or the patent of your periods has changed.
00:48:21.510 --> 00:48:41.520 Pat Duckworth: Any of the things we've talked about start planning some lifestyle changes to support your body in your wellness is really important, your self care is really important, think about how you want to feel for the next 10 years, all the way through this perimenopause period.
00:48:43.140 --> 00:48:51.030 Pat Duckworth: And what steps are you able to make that will get you there don't start thinking about oh I couldn't do this I couldn't do that okay.
00:48:51.900 --> 00:49:03.420 Pat Duckworth: there's some things that you can't change, perhaps you can't fit in an hour's yoga of week or you know you can't live without your chocolate or your glass of wine at a weekend fine.
00:49:03.780 --> 00:49:21.690 Pat Duckworth: But what could you do what little thing could you do it's going to make a difference, I was talking to a woman client recently and she said well you know monopoles doesn't last that long, and I feel Okay, I can probably tough this out, I i'm not sure I need to do anything.
00:49:22.860 --> 00:49:29.430 Pat Duckworth: So I took a deep breath and I reminded that that she probably has another 40 to 50 years to live.
00:49:30.720 --> 00:49:40.530 Pat Duckworth: And the decisions that she makes now will set the foundations for the rest of our life it's worth making some great decisions.
00:49:41.670 --> 00:50:01.740 Pat Duckworth: As you're going through this transition, you can be setting yourself of setting yourself up for a really good later stage of life, or you can ignore it hope that you get through it and see what happens, I prefer the planning and educating approach that's why I do this work.
00:50:02.820 --> 00:50:09.390 Pat Duckworth: So if you feel like you want to be better informed, I mentioned my book hot women call solutions.
00:50:10.320 --> 00:50:19.230 Pat Duckworth: It gives more details on all the things i've talked about lots more tips and much more, and there are lots of free book bonuses.
00:50:19.620 --> 00:50:25.410 Pat Duckworth: At hot women call solutions.com that's all one word I will put it on the Facebook page.
00:50:25.890 --> 00:50:36.060 Pat Duckworth: Hot women cool solutions.com i'd love you to access the free book bonuses, there are some visualizations there's some workbooks.
00:50:36.390 --> 00:50:45.030 Pat Duckworth: there's a whole bunch of stuff that you can just download for free, and I hope that you do it that's The one thing you do after this show that will be good.
00:50:45.990 --> 00:50:59.190 Pat Duckworth: Of course you can work with me one to one or you can ask me about talking to a women's group if you've got a group of friends and you think are we could all do with some help actually we've been talking about this, you know.
00:51:00.210 --> 00:51:02.940 Pat Duckworth: We could all do with understanding it a bit more.
00:51:03.720 --> 00:51:11.490 Pat Duckworth: Why don't you ask me, I could talk to your group over zoom or you know if you're in the UK, maybe I could even come and see you but.
00:51:11.820 --> 00:51:17.490 Pat Duckworth: You know zoom has made it accessible i've worked with a group of women in America.
00:51:17.940 --> 00:51:31.260 Pat Duckworth: A couple of months ago we were talking about sexual health at menopause it wasn't a heavy session, it was humorous by all learned a lot and came away feeling better about what they were experiencing so have a think about that.
00:51:32.520 --> 00:51:45.900 Pat Duckworth: So I just want to end on Oh yes, and if you've got an employer and you think the whole workplace menopause would be a really helpful subject perhaps you're having a wellness day or.
00:51:46.350 --> 00:51:53.880 Pat Duckworth: You know you're planning something for international women's day or menopause awareness month or any of those dates.
00:51:55.050 --> 00:52:01.500 Pat Duckworth: I am always up for talking to those groups about what's happening at menopause so having think about back to.
00:52:02.940 --> 00:52:12.210 Pat Duckworth: I want to finish on a really positive note, I think I started pretty positively just talking about the fact that milk chocolate can be good for you i've definitely made a note of that.
00:52:13.350 --> 00:52:33.750 Pat Duckworth: Are there any positive aspects to menopause Oh yes, and last year, I had to go see a homeopath about a different issue I got something completely different and he met me at networking and he said to me, are you still doing all that work in menopause, and I say yeah absolutely.
00:52:34.800 --> 00:52:38.700 Pat Duckworth: And he said I really envy women they're menopause.
00:52:39.720 --> 00:52:53.460 Pat Duckworth: So great he said no, I said it's like pressing the reset button you get to have another go at mid life, he said men don't really get that they just kind of slide into mid life and midlife crisis.
00:52:53.790 --> 00:53:01.410 Pat Duckworth: And they don't get much chance to reboot that women get and I thought that was an interesting perspective from a man.
00:53:02.820 --> 00:53:07.260 Pat Duckworth: So what's so positive about it i've been talking so much nice cuff.
00:53:09.810 --> 00:53:11.160 Pat Duckworth: I get very enthusiastic.
00:53:12.960 --> 00:53:27.810 Pat Duckworth: So you're free from periods and the roller coaster of monthly cycles you're not carrying around bags of sanitary where you're not having to think about going on holiday and whether you're likely to have a period or not.
00:53:28.920 --> 00:53:41.910 Pat Duckworth: you're not on that constant roller coaster of what are my emotions, going to be like how am I going to be going to that meeting or on that date, or you know all effect is over.
00:53:43.170 --> 00:53:44.040 Pat Duckworth: And that's a good thing.
00:53:45.060 --> 00:53:57.540 Pat Duckworth: You don't have to worry about reproductive issues anymore, if you will, worrying about getting pregnant now I am going to give you another topic here, because this is really important, I know, every now and then I say this is really important, but make a note of this one.
00:53:58.020 --> 00:54:18.360 Pat Duckworth: You have to carry on using contraception, for two years after your last period, you can get pregnant, even if you're not having a period because you don't know if it was your last one, and you know, there have been some quite sad stories about that so carry on using contraception.
00:54:19.680 --> 00:54:33.780 Pat Duckworth: I find that a lot of women get more energy once their mentor pauses over and it's that energy where you can pursue your passions, I know, women who've gone on to become entrepreneurs.
00:54:36.300 --> 00:54:38.310 Pat Duckworth: To work on Community projects.
00:54:39.810 --> 00:54:57.090 Pat Duckworth: To take up causes or charities because suddenly they feel really passionate about something because they're not having to think all the time about periods of family and all of that, so I mean since I went through my inner poser.
00:54:58.200 --> 00:55:08.520 Pat Duckworth: i've written five books i've traveled the world speaking i've now got my radio show i'm having a whole new lease of life, so please don't think that.
00:55:09.030 --> 00:55:16.260 Pat Duckworth: Because you're going through menopause it's the end it's a reboot it's the beginning, and there are lots of positives to take from it.
00:55:16.680 --> 00:55:30.690 Pat Duckworth: And you can finally focus on that thing that you always wanted to do so, I hope that you will join me next week when i'll be talking to Sarah Ross here in the UK who are experienced burnout.
00:55:31.830 --> 00:55:43.650 Pat Duckworth: And it affected her life completely changed her by of life completely and stay tuned now for Dr Tara Lynn talking about and.
00:55:45.330 --> 00:55:53.250 Pat Duckworth: I don't talk to terrapins talking about she's talking about racism and she's talking, today, to a lovely friend emory Schroeder.
00:55:53.610 --> 00:56:00.180 Pat Duckworth: who's talking about being brown in a black and white world so really important subject going on there.
00:56:01.020 --> 00:56:15.120 Pat Duckworth: So I hope you've enjoyed today's show if you've got any comments, please put them on the Facebook page, if you want to connect with me and I mentioned that earlier, the brain fog I just forgot that i've mentioned it, you can connect with me via my.
00:56:15.660 --> 00:56:24.570 Pat Duckworth: website, which is pat duckworth.com and there is a contact form there if you want more information, if you would like.
00:56:24.900 --> 00:56:33.420 Pat Duckworth: links to the books, if you will, like a link to the video that I talked about with the hormone specialist just send me a message.
00:56:34.050 --> 00:56:43.110 Pat Duckworth: i'm very happy to send you all of that, if you want those book bonuses it's hot women core solutions.com so have a brilliant week.
00:56:43.620 --> 00:56:59.460 Pat Duckworth: and join me next week, if you've got any questions about burnout then do put them in the comments and I will make sure that Sarah and I talked about so stay tuned now for Dr Tara Lynn talking to emory Schroeder and i'll see you next week take care now.