Eat, Lift, Sync: Real Talk on Hormones & Women’s Health

In this episode, Dr. Millie (your favorite pelvic floor PT) sits down with Dr. Yardena Bauer, an endocrine dietician with a powerhouse background in neuroscience, nutrition, and women’s health. Together, they break down what really happens across the four phases of the menstrual cycle and explore how syncing your nutrition, workouts, and lifestyle to your cycle can transform your health.

They bust myths, share practical tips on food (yes to dark chocolate!), talk hormones, mood, sleep, and why lifting weights is your secret weapon — not just for fitness, but for mental health too.

Whether you have PCOS, endometriosis, or just want to reconnect with your cycle, this episode is packed with expert insight, relatable stories, and actionable advice to help you live in tune with your body.

Links:

Connect with Yardena: @Yardena Instagram
Follow Millie:  @milliedpt
Join the Core to Floor community:  https://millie-schweky.mykajabi.com/intimacy

Chapters

• 0:00 Welcome & Why Hormones Matter
• 0:50 Meet Dr. Yardena Bauer – From Neuroscience to Endocrine Nutrition
• 3:20 Four Phases 101 – Mini Cycle Map
• 6:10 Menstrual Phase – Rest, Iron, & Comfort Foods
• 9:00 Follicular Phase – Rising Energy & Best Workouts
• 12:00 Ovulatory Phase – Peak Libido & Social Superpowers
• 15:05 Luteal Phase – Mood Shifts, Magnesium, & Cravings
• 18:50 Weights vs. Cardio – Strength Training for Hormone Health
• 22:10 PCOS & Endometriosis – Tailored Nutrition Tips
• 24:40 Quick Q&A – Sleep, Stress, Skin Breakouts
• 27:10 Weekly Challenge & Where to Find Dr. Bauer
• 28:10 Final Takeaway & Next‑Episode Teaser

Transcript

 Hey sis, and welcome back to the What they Didn't tell You from Court of Floor. I'm your girl, Dr. Millie, your favorite pelvic floor physical therapist, and I'm here with Dr. Yardena Bauer, a PhD and highly qualified dietician with an impressive academic background and expertise in the fields of psychology, physiology, dietetics, nutrition, neuroscience, and endocrinology.

Her focus is on hormone nutrition, including PCOS, fertility and endometriosis. Yano, welcome to the show. Hi, will. So excited to have you here. Our guests are so lucky to be learning from you, and I can't wait to hear all the wisdom that you have for us. So before we jump in, can you just tell us about yourself?

Hi Mils. So,  I'm what is called,  an endocrine dietician or a hormone nutritionist. So my bachelor's of science is in from University of Cape Town is in physiology and psychology. My master's in nutrition and dietetics from Hebrew University in, and then my PhD's in neuroscience and endocrinology and women's health specifically.

So what I do is I take a multidisciplinary approach to health in that we can't look at it one dimensionally but rather holistically. So I will. See clients, PCOS, gestational diabetes, and other hormonal imbalances. And we will approach it looking at nutrition, looking at the hormones, looking at the brain signs, looking at psychology, and in older to help the client reach her equilibrium that her body requires for her to be her best.

Amazing. And I could just say that I've worked with you before and I know the magic that you know how to work. And everyone here is just gonna be, if everyone could take one thing from what you're gonna share with us, I think everyone's lives will see some sort of positive change. So let's dive into the questions that have been coming at me.

So right now there's a fad of cycle sinking. So can you just break,  the cycle in really simple terms for us, the four different phases. So that we can further understand what cycle sinking is. You know, mills, I love this question because the truth is that cycle sinking is actually very old in practice and very new in the fad of it, and very big that the reason why I actually like this is I don't think most women are learning about menopause before they're learning about their periods.

Menopausal also has become very, uh, trendy at the moment, which is also very good. But no one actually sits down a 12-year-old for some good reason, or maybe when we are 15 and 16. But then we've, we've lost the boat when we, you know, you are used to your period. No one ever explains our periods to us, so I'm gonna break it down very simply.

And I'm gonna, we're gonna attach a little image that I've made to make it sound like even easier, to, for us to understand. So we are gonna, as you said, the menstrual cycle is divided into, can be divided into four stages, and they all correspond with summer, winter, spring, autumn. If we start with the period, the reason we start often with the period is it's easier to track, you know, when your bleeding day started.

You don't, everyone is not, sometimes you're not sure which day we finished on because it's like, oh, was that a bleed or was it just a spot? But it's easy to say, I know when my, my bleeding started exactly. So bleeding is on average, and we're talking about that on average. So for the listeners, if you feel like yours is different, like pop us a message and we gotta, you know, we'll work out if yours is normal for you, which I will just say is why, the trackers, you know, we can have so many, uh, period trackers at the moment really are helpful.

Okay, so zero to five is the average day of bleeding that is known as winter. In the seasonal time. That's the, the bleeding time. It is the shedding of the lining and all our hormones drop. Then from day five to about day 14 is the follicular phase, and we remember it by follicular comes first.

Follicular phase is preparing the body for ovulation. Estrogen is high. This is known as the spring. This is our rock star. Time we have high estrogen and we are in our best. Then it accommodates in summer, which is ovulation around day 1415, depending on your cycle, when the egg is released from the follicle.

Then we, that is followed by what is known as autumn, which is the luteal phase, luteal L being lost, and the luteal phase is characterized by high progesterone. And the progesterone counters a lot of the effects of estrogen. And that is often when people experience P-M-S-P-M-D-D and those who have endometriosis or PCOS, they often experience it worse.

So those would be the four stages of the cycle. So then now that we understand the cycle and its four phases, very distinct differences, what is cycle sinking in terms of food? Like what? What does it mean to sink your cycle? Okay, so when we talk about cycle sinking, we are saying living our life according to our bodies changes.

So women are different to men and there's very little research done on women in particular because women are expensive to study. Because of our, the amount of control groups you need and the amount of, hormone assessments need to be done, which doesn't mean we shouldn't be researched, it just means it's the reason why we, there isn't a lot of research on women.

Actually women are only started to be researched in 1993. Shockingly. Okay, so what if we are looking at the same thing? The idea is saying, because women's hormones fluctuate. Along this, along, along the cycle, along the month, is aligning our lifestyle according to the change in hormone. So what we are saying is when we talk about lifestyle, we're talking about what we eat, how we sleep, and how we exercise according to the change in hormones across the.

Isn't it crazy how men live basically the same life every single day? Like they wake up every single day and their energy rises in the morning and dips in the afternoon and comes back up at night and whenever it is, and men live on a 24 hour cycle. And I think it's actually a bit more like on a calendar year, like they become more, they, I've heard this more aggressive in the winter, more light in the summer, like it's a.

Sun calendar, it works on a yearly cycle, and women work on a daily cycle, no, sorry. Women work on a monthly cycle, and so we're different every single day of the month. Every single day, you're, you don't know what to expect, like anything can happen. And so tuning into all these things is really going to help us listen better, see what we need.

And then give it exactly what it needs. So let's jump into menstrual phase. What are we eating? What are we eating in the menstrual phase? So I wanna say like what the women's power is that men don't have is that if we tune into our body's rhythm, we can live a deeper enhanced life. That is, that is our power.

So what we are trying to do here and what your podcast is doing is to empower women to know what's going on inside our bodies in order to optimize what's going on, what's what we can do with it. What are we eating during the menstrual cycle? The menstrual phase? What are we eating? Menstrual phase, we bleeding all our hormones, drop.

A lot of women have similar PMS experiences while we bleeding due to the drop of hormones corresponding to a drop in estrogen and progesterone. We have an increase in prostaglandins and cytokines. You don't need to know that. What those words represent is that there is an anti-inflammatory response, which means we need to eat more anti-inflammatory foods.

Amazing. So foods that we need to be eating when we are bleeding. Omega threes, which are salmons, sardines don't pull a face. They, like, they're like the power food because they also have zinc. And so we also have a drop in immune system. So we actually needing zinc also then, so we got. Salmon, zinc, flax seeds and chia seeds.

Those are great foods to have during your, when you are bleeding. What about like temperature wise? Should we be eating hot foods, cold foods? That's like more Chinese medicine-y right? So it's more comfort food. It's the idea that we now in the winter. You just want a bit of comfort, like a soup. Okay, cool.

Or you know, anything that's a little bit like astute, you could think about what you would wanna eat in the winter and that's probably what's gonna Exactly. Line up. Exactly. And it's like you don't even, in a way it's like funny, like, I don't have to ask you this, because most people, if they intuitively listened, they would actually maybe crave those foods, perhaps if they knew exactly what it is that their body needed.

But I think these days a lot of us are disconnected. So just learning how to reconnect by getting the information from an outside source, such as this podcast. Can be helpful. Exactly, the other thing is, of course we are bleeding, so we are losing blood. Mm-hmm. Women lose about 80 milliliters of blood.

So I'm assuming our iron's a bit lower. Exactly. So iron, we needing, obviously red meat, chicken, liver has the most amount of iron. Then we have, then there's obviously there is Len lentils, uh, that it's really not so well absorbed from the animal, from the non-animal sources. So we, interesting. So we add vitamin C to help absorption.

So like a red pepper. I mean, like, I mean a red pepper and chicken liver would be your best, you know, way of absorbing the eye. And, those who take supplements also to take your supple your eye in supplements every second day, not every day, that's also new research coming out. But, so if I were to summarize, I'd say omega threes, omega threes for the anti-inflammatory.

The zinc for the immune system. Mm-hmm. And the iron. Okay. What about follicular? So your period's over, now you're in this follicular phase. What are we eating? So I'm also just gonna say during the menstrual menstrual while we breathe, are we bleeding? We wanna also be exercising, you know, we, I, I don't know about you, but like, when I, I was growing up, I was always like, oh, just put your legs up.

Yeah, Or like, oh, shame. We can't, you can't do PE today at school. I'm, I'm, I'm, you know, I can't do it. I'm like, you know, I'm, I'm up. Period. And then you got out of pe basically, but they, then they're saying we should be exercising throughout the whole cycle. But there is some research that if you wanted to sink your exercise to the cycle, yoga, Pilates, a little bit softer, but not the whole period.

Right. Just day one. We only have so many days of the month, like we need to build our bone intensity. We need to be doing resistance training to grow muscle, to fight all the negative effects of aging. So if we're taking a week out of the month or five days outta the month even to not do that, we're wasting time.

I'm so anti this big online movement of like just working out less during your cycle. I think like one day totally makes sense. Like day before your period, first day of your period, choose one. Go lighter, maybe lift a little heavier, you know? But we only have so many days of the month, like how are we gonna get everything in if we're taking off 25% of the time?

Absolutely. Absolutely. And this is a chance to do like just the heavyweights, don't do the cardio, but the, you know, if someone says to you, you don't have to exercise and like you get permission to not exercise, most people are gonna say, well, I'm not allowed to exercise and take that. Mm-hmm. The most, the research that's coming out is saying, we meant to exercise.

Continuously period. No, period. Just keep going. I've maxed out on lifts, meaning like I've hit personal high records of the amount of leaf, amount of weight I could lift on my period. For sure. There's your body can do it. Yeah, you can totally do it. You can indulge yourself. It's very easy to say, oh, I can't work out today.

I need to stay at home. But we can't. If you want, if you are wanting to sink your exercise, this is the time for yoga, this is the time for Pilates or to lift some weights, but doesn't have to be high impact and doesn't have to be cardio focused around the time of our periods. Totally. Okay, so what are we eating in the funicular phase?

Okay, so as we come out of winter, what comes next? Spring. Spring, okay. So spring is when we all suddenly like, oh, I can wear, you know, open shoes. I can like, you know, I need a little jersey. It's with the flowers are out. You've gotta just think of this. When the flowers are out and the sun is out, everyone feels a little bit happier.

So this is spring and we are not yet in the summer of like, oh my God, it's so hot. It's just spring. It's just happiness. This is particular, estrogen is high. Estrogen is our power woman hormone. We need to love estrogen. It is our. And we're like feeling ourselves in the follicular phase. So this is when I cross everything off that to-do list.

Oh, you get everything done. This is the time for, accomplishing. This is the time for, I mean, it's a long time. It's about two weeks. We've gone just under, but this is the time for saying I'm rocking, rocking lap. What do you wanna get done? This is the time when our libido goes up. So we have a little bit more.

We got a little bit more of a drive, but we have more motivation. Serotonin goes up, so we are feeling happier. Dopamine goes up. So that's the motivation, we also are, have more ins, greater insulin sensitivity so we can digest carbs better. Mm-hmm. This is the time to be focusing exercise-wise. We wanna be focusing on, cardio.

This is a time to bring in high intensity training. And there's actually research that, Olympians like to do. If they could choose any time in the month to work out, they would wanna be doing their, they, their, their race, like in the follicular phase, just before ovulation. Totally makes sense. I actually seen that study.

It's very cool, okay, so ovulatory phase, that's like what, 24 to 48 hours where like you're ovulating? Anything specific that we should be eating? Yes, well, it depends if you are wanting. If you are wanting to. Make a baby or not, if you, so what, what happens during ovulation is the body actually goes through, oxidative stress.

So free, there's a free radicals are released because as the egg comes out of the follicle, there is a little bit of disruption. So we need to have a lot of antioxidants. So lots of berries like mix it up or the berry colors. Also, if we are looking for healthy eggs, we wanna have Q enzyme. Q enzyme Q coq 10.

Thank you. Coq 1, and that, that will be the main thing around ovulation. Okay. And ltil, which is where we're like dropping. We're starting to be like, uh, I don't wanna do it. Exactly. Want the chocolate. So, so exactly. So ovulation, we are at like, top of the peak, top of our game, accomplished everything. We are like.

Getting all those weights up high in the air. We've done all the high intensity in interval training, and we are very happy eating all our berries. And then comes autumn. Autumn being the luteal phase. And our estrogen actually, interestingly, isn't as low as it is, in follicular phase. It stays quite high.

In lute phase, but progesterone is higher and progesterone come dampens the effect of the estrogen. So we don't actually feel the rocking estrogen anymore. We feel the progesterone. Can you quickly just walk me through what it would look like if someone's progesterone and estrogen ratio is not optimal?

Meaning if someone's progesterone is low. Their estrogen is dominating. Okay. So you are asking me about estrogen dominance. Yes. So that isn't really a thing. Okay. Okay. It, the, where it's become a thing is it's normally estrogen dominance is normally a term that is relating to, a phase in menopause.

Where estrogen is, is, is, is fluctuating. It's going up and down and up and down. Mm-hmm. Sometimes. It's higher than the progesterone, which it would normally be in follicular phase and when we like love it there. So estrogen dominance is one of those. I, I don't know if you've seen lately, there's this whole, things I don't believe in going around propaganda.

I'm not falling for Yes. Propaganda. I'm not falling for, and this is one of them, estrogen dominance. Because estrogen, we want high estrogen and we, uh, which we have in follicular phase. And when progesterone is higher than estrogen, that is normal. That is normal, what about in the luteal phase? In the luteal phase, progesterone is higher than estrogen.

Right? Exactly. But what happens in menopause or perimenopause to be accurate, is estrogen is sometimes a little bit higher than progesterone, but it's fluctuating going up and down and up and down. So it's not really a thing. It's not a thing. Okay. I'm gonna leave the question out then. Let's go back to Ltil.

Okay. Okay. So in Ltil, what's happening is progesterone is higher, okay? Mm-hmm. So we are in the autumn. What is progesterone doing? Progesterone is technically preparing the body to house a baby, to make a baby, even if the egg was not fertilized, even if the egg isn't. Fertilizer, body is still. Maybe it'll become fertilizer.

And also you, maybe you're gonna have, there's still an egg, there's still an optimal egg, and the lining is thickened from, you know, getting ready. It could happen any day now. So it's gotta get ready. The progesterone's going, it's increasing. So progesterone is the hormone of, of carrying a baby. It is the one that increases our appetite, our metabolic rate actually goes up, which makes us hungrier.During ltil phase. I think we could all relate to that. Oh yeah. And our insulin resistance goes down in insulin resistance goes. And our insulin sensitivity goes down. So this is when we actually, people with PCOS have a lot harder time. Also endometriosis have a harder time during this phase.

Uh, what also happens is our body temperature goes up, so it impacts our sleep. A lot of women will have a hard time sleeping. Mm. And we have less REM sleep. So what's of that deeper sleep? That's, so there's deep sleep and then that's followed by REM sleep. REM sleep is when we, when we dream, and it's actually the emotional cleansing.

So we'll wake up. That's one of the reasons why our mood. During the ltil phase, often they're just a bit more down. We have a little bit more like we're just feeling a bit like because we're not getting enough restorative, emotionally cleansing sleep. So go to sleep early is basically excellent. When I worked with you as a client, my first homework was go to sleep.

Don't bring your phone in your room and go the hell to sleep. And you also told me I needed sunlight in the morning. Yes. And we're working on it. We're working on it. So why I love sleep is because it is free. It's free. It works. It is the easiest, quickest way to detox our hormones and be healthy. I think hormones are so trendy right now that people wanna blame everything on their hormones.

And like even I was doing this, I was like, I'm so tired. It must be my hormones. But what time are you going to sleep? Oh, I'm only getting six hours a night. 'cause my baby's like six months old. Okay, so maybe try to get some more sleep. So if we can take a moment to just talk about sleep is, everyone is under the impression that if I, if I get seven hours sleep, you know, and I go to sleep at one and I wake up at eight, well that's fine, but it's not there.

Is it an important part of circadian rhythm That is, which is how our bodies work and being with the sun and we need to sleep before 12 o'clock. We need to be asleep for growth hormone, even earlier. Right? I didn't, didn't anyone tell me that Every hour before. I think it was like nine 30 counts as more or something like that.

I think you told me that I was just going to sleep. We need to put our phones away. We are so addicted, we can't go to sleep at night. We tired throughout the day and then as soon as nighttime comes, we are like, I'm just a night owl. I need to, I do my best at night, obviously, because the lights are on every blue screen in the house.

So we wide awake. Cortisol's high. Adrenaline's high. We are completely productive and nobody wants anything from us because everyone who should be asleep, you know? Yeah. Each kids are away. Don't worry. We're gonna do a sleep episode. I wanna dive into this, okay. On our sleep episode, because there's so much to say.

There's so, so much to say about sleep. So topic. So go. Going back to Ltil. Mm-hmm. Progesterone is high. Progesterone increases our appetite. Progesterone increases our insulin resistance. We don't digest carbs as well, but we crave carbs even more because of the insulin resistance. The most craved food recorded is chocolate.

And it's real,  what's in chocolate that makes people crave it so much? So two things. First of all, it's the sugar. Which is very much craved because our bodies aren't responding to insulin as well. But dark chocolate with no added sugar totally does the trick. Correct. So that's the magnesium. Mm-hmm. So magnesium.

So it's magnesium that we're craving. So the, the magnesium in the, in the dark chocolate. And I love telling people have your dark chocolate. It's great, over 80% ideal, it doesn't, it's not, doesn't have as much sugar in it, it'll give you your fix because you like had the chocolate and the magnesium itself is gonna help you calm because Pete, remembering that progesterone is gonna make us a little bit more anxious.

We're gonna be a little bit more on edge, a little bit more angry, a little bit more irritable, and also the gather and which is one of the brain signs neurons goes up to try to get, get us a little bit more calm. So a little bit of magnesium is, is great, dark chocolate does the trick. So do pumpkin. So you should give into it.

Yeah. Here's a, yeah. So great idea to melt some dark chocolate with pumpkin seeds in it. Love it. Freeze it and make yourself a bark of, there we go. Period. Friendly. Sorry, luteal phase Friendly foods. I saw a really good idea. Someone mentioned to. Meal prep for yourself in the future. Meaning like take care of your luteal and menstrual phase version of yourself when you're in your follicular or ovulatory phase, and prepare foods that you're gonna want to eat then.

'cause when you're there already. You're down, like you're not gonna wanna make stuff. You might not feel that motivation to prepare something. So I thought that was a very good idea to start preparing those foods for that phase from before. Like make that, make the magnesium rich foods, prepare them, put them in your freezer.

Exactly. Love that. Because I, you know, future YA dinner is very lazy. So when we are feeling motivated, we have to, we have to be organized and prepared. So that we can always be knowing that when in the future, when we are lazy, we don't have to derail ourselves because the, we get our, this menstrual cycle comes every month.

So we can't just say, oh, I'm on my period. It's not my fault. Well, it's not your fault, but it is your problem. So let's be empowered to embrace, uh, embrace what we are going through and make changes. And I just, I, I really think it's important to like emphasize that sleep throughout the cycle, eating the Mediterranean diet throughout the cycle.

Those are things that are going to help you because it's also very hard for some people to say, okay, in these five days I'm eating, I'm eating salmon in these, you know, seven days, I'm now eating, Uh, my berries and these in, in this day, I'm now eating it. It, it become very overwhelming to try and like change your diet.

It's also like a masculine and not leaning into your femininity to follow such a rigid routine. I think these things should be taken as suggestions and then you just ask yourself what kinda like, I know omega threes are good for me during. The follicular phase of my cycle, right? Or what is, what was it menstrual, at, what am I craving?

Omega threes. And you could just like think about it and lean into it. If you're not, and if you're craving the quote unquote different foods that are being suggested at this time, then that's fine. Lean into it. That's great. Exactly. Know your body. But sometimes we can understand, I hear people saying, but I don't know my body.

I don't know what's good for me. And that's when I come in and we try work it out together and we, we ask by asking questions. We can, we can help navigate and find out what's going on and what everyone's individual needs are, because this is also important as our gene. We all have different genes.

We all have different upbringings, we all have different narratives. So what applies to somebody sitting next to you or the person you're following on? TikTok isn't necessarily going to work for you and for your body. Amen. Amen. I think that was a very. Good note to end on. I think it's very easy to be influenced by these social media accounts of these unrealistic expectations and stop comparing yourself.

I'll just tell you a quick story. It happened to me, did I tell you the story about when I was pregnant? Okay. I was pregnant with my daughter. I was, I actually had a wisdom tooth that grew in at the time. And I was sitting in the waiting room waiting to get my tooth extracted, and I was in so much pain I needed to do it while I was pregnant.

Anyway, that's a side point. I found this account, this woman who was showing that she lifted very heavy weights while she was pregnant and she quote unquote did a bulking phase. That's where you lift heavy and eat a little bit more to intentionally put on. Muscle mass. She said, listen, you're gaining weight anyway while you're pregnant.

Why not bulk? Like it's a really good idea. And then she had all these videos of how she was shredded after she gave birth, how the fat just melted off because she was so muscly during pregnancy. You obviously couldn't see it because she was bloated and had a lot of fat. But then when she gave birth, it all melted off and I, her body was like something to be dreamed of.

She looked incredible. She looks incredible. She was like in the back of my mind somewhere like my. Inspiration, like I wanna follow her workout plans and get results like that. And I actually did follow her workout plans while I was pregnant. I didn't do it afterwards though. Fast forward a couple years of me following her and always being like, Ugh.

Her body, she looks so good. She comes out with a statement saying, I'm done tracking what I eat. The only reason why I look like this is because I track every single bite that goes into my body. I get minimum of 10 of 12,000 steps a day, and I have a horrible relationship with food. And she completely changed her lifestyle.

She gained a bunch of weight. She actually looks amazing. She looks super healthy, super full of life, super happy. And the whole time I was just comparing myself to this girl on Instagram who I didn't even know was like hating every single minute of her life. 'cause all she was doing was thinking about.

What her next meal was gonna be and how to calculate enough protein and carbs and fat and just being so specific about it and in such an unhealthy way. So you never know who you're following on social media when it comes to the food. I mean, that is wild. And there's two comments I wanna make on that.

The one is how our. The ideal body is changing, we are not in the 1980s. Kate Moss, nobody. Yeah. Twiggy's over. Wiggy is over, over. Curves are in muscles, are in muscle. Mommy. We need muscles. We need muscles. Go lift weights. Yeah. We need to be lifting weights for women especially. And why I like lifting weights in the luteal phase is because our mood is low.

What they're finding is that research is showing that those who lift heavy weights. It's more effective than SSRIs, so it's gonna make you happy. So because we feeling anxious and irritable and angry and sad and down, and all we wanna do is get into bed and you know, during the ltil phase and not face the world, we have to do the opposite.

We have to say, I know I don't feel good. I know that I'm in the lute tail phase. I know I'm in autumn and I'm gonna go lift weights anyway. We have to acknowledge it. Give the moment to say, I know I don't feel like doing this and I'm just gonna put my shoes on, and then I'm just gonna go to the gym. And then I'm just, and then once you actually at the workout class, it's not your problem anymore, it's the instructor's problem to like make you workout.

But work out not to be skinny. Work out to be healthy. To be happy, work out to sleep well at night. I used to joke that if I didn't work out every day and that I would be on antidepressants, and then after I had my son. Logistically, there was no way for me to get to a gym, so I created a gym in my apartment at the time in New York, and obviously my son would wake up every time I woke up to use the gym, so I never worked out.

And guess who ended up diagnosed with depression and on antidepressants? Me. All right guys. This was a great episode. I hope you enjoyed and stay tuned for next time.