Nutrition Advice for Walkers from a Registered Dietitian - From First Steps to Menopause

 What should walkers eat to support their energy, health, and long-term goals? In this episode I sit down with registered dietitian Carol Nocella to discuss the science of nutrition, fueling your walks, healthy aging, and nutrition strategies for perimenopause and menopause. Carol also shares her personal walking story and how movement has influenced her own health journey.

Connect with Carol
pivotnutritioncoaching.com 

www.nourish.com 

hereandnowyoga.com

@coachcarolrd 

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Transcript

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SPEAKER_00 0:06

Hello, and welcome back to Why Walking Matters, The Science Explained, the podcast where we explore the science behind one of the simplest and most powerful things we can do for our health: walk. I'm your host, Tatiana, and thank you for joining me. Last week, we tackled an interesting question: Is it possible to walk too much? We looked at what happens when a healthy habit gets pushed too far, the warning signs your body may be sending, and how to find that sweet spot where walking supports your health rather than detract from it. Today's episode builds on that conversation because movement is only one part of the health equation. The other part is what we put on our plates. And if you've been listening to the podcast for a while, you may remember our nutrition series back in January, where we explored how food choices can affect energy, performance, and overall well-being. We've also discussed the unique challenges women face during perimenopause and menopause, including how hormonal changes can influence weight, energy levels, and motivation to stay active. Today's guest brings all of those topics together. We're talking about the science of nutrition, what new walkers should know about fueling their bodies, how nutritional needs may change as your walks get longer or more challenging, and whether men and women have different nutritional considerations. We'll also spend some time discussing menopause and how nutrition can help women navigate this important stage of life. Whether you're taking your first walk around the block, training for a long-distance hike, or simply looking for practical ways to support your health as you age, I think you'll find something valuable in today's conversation. So lace up your walking shoes or settle in wherever you're listening, and let's get started. Hi, Carol Nosella. Welcome to the podcast.

SPEAKER_01 2:51

Thank you, Tatiana. It's great meeting with you today.

SPEAKER_00 2:56

Yes, and I am so excited for today's conversation. But before we dive into today's topic, could you introduce yourself to our listeners and tell us a little about your background, what led you into the field of nutrition and the work you do today?

SPEAKER_01 3:16

Yes. So hello everyone. My name is Carol Nocella. I am a registered dietitian, nutrition coach. I have been a dietitian close to 30 years now, and I've worked in a variety of clinical settings. And super interesting, believe it or not, I started out uh in college going to school for accounting. And somewhere along the way in the first few months, I decided, oh my God, I don't want to do this. Wow. And yeah, so I was in a different place in my life. I was not eating very healthy. Um, I didn't grow up eating healthy. I think a lot of people have that misconception that as dietitians, you know, that's something that comes easy. And it it doesn't. I grew up eating a lot of garbage, drinking a lot of soda, um, not a lot of home-cooked meals. We ate a lot of fast foods. Um, and then somewhere along the line, I started to notice a lot of illness in my family. Both of my parents had heart attacks in their 40s, people were dying young, and that really scared me. And it gave me kind of a pause to think, wow, what do I want my future to look like? And so at the time, I um I started going to the gym, I started reading about nutrition, and then started changing my life. And it's it's been a lifelong process because it's hard to make those changes. And I think that's another misconception, is that people think, oh, you're a dietitian, you know, it comes easy to you. No, we are all on the struggle bus. So, you know, there there's really um, you know, I I always tell clients when I work with them that these meetings are just as important for me as they are for you because they continually reinforce what uh uh what we're all trying to do. And again, it's always not about perfection, it's just about trying to make better choices. You know, nobody's cookie cutter diet, so it has to just be based on your lifestyle and your preferences.

SPEAKER_00 5:44

So yeah, no, you know what? You're still every time I talk to you, you're you're always so interesting, like way beyond just like talking to a nutritionist. You're welcome. Your story really resonates with me, and I'm sure with a lot of people, because it's so real, you know, and honest, and I love that. Um for for me, it was um I grew up in Jamaica in the West Indies, and I found that a lot of not just within my family, just generally in the population, there's a lot of diabetes. And it was one of the things that I, as I, you know, got older and started to like research for myself, I started to look at food. And you know, a lot of times diseases are generational, but you can break the cycle if you start looking at breaking uh the tradition, some of the traditional ways that we cook and eat, like you were saying. So it's it's very, very interesting, yes, for sure. And I'm sure it, you know, a lot of people can can um relate to what you're saying. So I know also that you are passionate about nutrition during menopause. So um before we get deep into walking in nutrition, what sparked your passion for helping women navigate paramenopause and menopause?

SPEAKER_01 7:27

Going through the hell of myself. Um, no, on in all honesty, um at you know, I'm I'm gonna be 60 years old next year. So um my my journey through menopause was uh horrible for me, but that doesn't mean it's going to happen to everyone. So I don't want to scare anybody into thinking, oh my God, you know, everybody's journey is different, and I think knowledge is power. Yeah. So I want women to kind of have a heads up on some changes that they may experience and things I wish I knew at the time that I was going through it that you know can maybe be helpful with that transition. Yeah. And when I went through it, nobody was talking about it. And yeah, it really, you know, was something I felt really alone and not realizing some of the things I was feeling were related to menopause. So one of the things I was feeling was I couldn't sleep. And of course, what did they do? They they prescribe you a sleeping pill. Yeah. And another thing I experienced was a lot of mood swings. So first thing is like, oh, here's your antidepressant and your anti-anxiety medication. So very often doctors will just kind of hear something and treat it with medication, but you know, and then another thing I experienced was some like a frozen shoulder and some joint pain. So I ended up getting shoulder surgery, which, you know, a lot of yeah. So, you know, there's a lot of things that women are kind of expected to just deal with it and go through it. And it became a period of time where I just didn't feel like myself anymore. And I was experiencing all these symptoms and just feeling isolated, and it can really hurt relationships because people don't understand what you're going through. Yeah, and they could take it personal, and it's like it's you know, yeah, yeah. And there are things that can help women that are out there now, and I'm so happy that it's being talked about more and that you don't have to just suck it up and go through it because generations before us did, and we don't have to. Now, now, you know, women are able to speak out a little bit more and be like, no, we don't have to.

SPEAKER_00 10:02

Yeah, I'm glad you said that. It's exactly what I was thinking when you said, you know, as you were going through it, it wasn't something that people talked about. I think my generation in particular has been very chatty, and we've we've raised some chatty kids.

SPEAKER_01 10:16

Exactly. And I'm so glad for that because I wish I had that because it can be a really lonely experience and and something that you don't even know is happening to you. Yeah, and it can happen at at different ages for different people. Yeah, it's something that you just assume, oh, it's gonna be my no, it could start happening in your in your 30s, yeah, yeah.

SPEAKER_00 10:40

You know, and I think sometimes doctors also don't have the answers or respond in the way that you hope they would.

SPEAKER_01 10:50

Agreed, and that's the one thing also with doctors, they also I think they're given like one course in nutrition. So a lot of it is by the book, and and here's the disease, here's the medication that goes with it. So a lot of times the root causes are not treated, it's just here's here's the band-aid. And it's the same when it comes with hormones. Uh, there's a lot of old information out there regarding like hormone replacement and and things like that, that it became a fear. And it doesn't need to be because a lot of doctors are not educated in menopause and what happens. And boy, until you go through that yourself, it's a wake-up call.

SPEAKER_00 11:35

We're gonna come back to menopause. I know that's your passion, and I do have questions about menopause and nutrition later on, but first I wanted to just really start off the conversation. Um, you know, we talk a lot about the science of walking on the podcast, and so I kind of wanted to uh address it from that angle, that perspective. When people hear the word nutrition, what is actually happening inside the body when we eat food?

SPEAKER_01 12:14

So I think the easiest way to explain nutrition is that food is providing the body with energy and building materials. So when we eat, things like, and these are this is what a lot of you hear that buzzword macros, and everyone's like, What is a macro? It's short, it's short for macronutrients, and basically that is carbohydrates, fats, and proteins, and they are all broken down and used in different ways. So carbohydrates, which has become the biggest fear, um, they're what we need to provide energy. What fats do is they're important for energy storage, they help, they actually help hormone-related processes. We actually need fat to for our hormones and for our vitamin D, and they're important for cell membranes, and proteins will provide what's called amino acids that our bodies use to build and repair tissues. So we're also getting vitamins, minerals, and other compounds that help our metabolic processes work properly. So I really don't want people to think about food simply as calories. We're giving ourselves like raw materials they need to function. So food is fuel and it's also information and building material for the body. So it's important when we talk about walking or any other type of physical activity because movement creates a demand on the body. So nutrition is what is going to help provide energy and nutrients to perform and recover.

SPEAKER_00 14:03

Okay, great. That that is a good bit of information. I think is going to be helpful to play that back a few times and really process and understand and maybe do further research. Um yeah, to just learn more. So I mean, I I guess you kind of like answered some of this, but why is nutrition such a fundamental part of overall health, even for people who aren't trying to lose weight?

SPEAKER_01 14:35

Yeah, this is one of the biggest misconceptions I see. We tend to equate nutrition with dieting and weight loss, but it's so much bigger than that. I mean, we need adequate nutrition to support muscle and bone and heart health and brain function, immune function, healthy aging, energy, all of those. And many people I work with aren't always trying to lose weight. They want more energy, they want to improve their blood sugars, their digestion, their cholesterol, or simply want to maintain their health as they get older. So I want people to stop thinking about nutrition as something we do to make our body smaller. It's the goal is to make the body stronger and healthier. So it isn't about weight, it's about what your body can do. Okay, yeah.

SPEAKER_00 15:28

I mean, often we don't consider the essential needs of our bodies until it starts to break down, or until we're, you know, looking to make some sort of change, which is usually diet related.

SPEAKER_01 15:43

Exactly. Like we wait until we get sick.

SPEAKER_00 15:46

Yeah, exactly. Yeah. Turning to walking and walkers and nutrition for walkers, what are some simple, sustainable nutrition habits that can help new walkers feel more successful?

SPEAKER_01 16:02

Yeah, I think I would just make it really simple. If someone is starting to walk, I don't want them thinking they suddenly need a special diet. I would start with four things like protein at meals, fiber, rich carbs, fruits and veggies, and just adequate hydration. So building a balanced plate rather than counting every calorie. Okay.

SPEAKER_00 16:30

That seems like good practical advice that's pretty simple to follow, um, not too difficult to accomplish. Um, thank you for that. Sometimes you get advice, or even if you try to research or Google something, it might just seem so complicated that you can't follow through.

SPEAKER_01 16:52

I think there's so much food noise out there, and so many different, you know, keto and carnivore and so much information like plant-based, stony carbs. There's there's a hundred different things out there. And I think we need to just focus back to the basics. Just a balanced plate. That's it. Just a balanced plate.

SPEAKER_00 17:16

We don't want to, you know, overcomplicate it. It's almost like just using your common sense. Yeah, just old school. Yeah. You want a protein, add a veggie, you know, just yeah, keep it simple. Yeah. What about signs? Someone, let's say there's, you know, someone's walking, they haven't walked in a long time. Are there signs that might indicate that they aren't eating enough to support their new activity level?

SPEAKER_01 17:45

Yeah, I think it's important because I see people do the opposite of what their bodies need. They start walking because they want to lose weight, and then at the same time, they can dramatically reduce their food intake. So some morning signs can be like feeling tired all the time, feeling weak or dizzy or irritable, or they may have poor sleep or just poor recovery? So if you're becoming weaker rather than stronger, it's something to pay attention to.

SPEAKER_00 18:17

Okay. All right. That's a that's a good one. And what about if someone is um progressing from like shorter walks to longer walks or to hiking? Do nutritional needs change then?

SPEAKER_01 18:32

Yeah, I think it really depends on things like duration, the intensity, um, the kind of you know, surface you're walking on. So if you're doing like a 20 or 30-minute comfortable walk, you don't really need any special exercise. Fueling a normal, balanced diet and hydration are good. But when we're talking about, like, say, a two-hour hike and it's could be going steep, or there's there's it's very hot out, or prolonged exercise, then the the change, you know, the nutritional demands can change. So that's where we want to fuel our bodies with carbohydrates. We want to um for prolonged exercise, it could be like bananas or peanut butter, you know, something like, you know, nothing super crazy like this giant meal, but you want to kind of fill yourself with like a banana and peanut butter or half a sandwich or you know, a like a granola bar or something like that, like keeping it simple, but you know, just having some fuel.

SPEAKER_00 19:37

And do you do you think it's okay like during a two-hour, three-hour hike to stop and and eat something?

SPEAKER_01 19:47

I think I think that really depends on how you have what you ate before and if you're feeling hungry. I think if you're feeling during the hike that you're getting a little hungry, or you're feeling your energy is getting low, you know, that's where it's good to kind of keep a little snack, a couple of nuts or something to get you through the rest of the walk.

unknown 20:10

Okay.

SPEAKER_01 20:10

But I think that that's something you kind of have to navigate with how your body is feeling. Depends, did I did I eat a breakfast before I went walking, or did I have a meal? Um, how how soon before the walk you had the meal? Um, and then again, if it's becoming over an hour and you're feeling, oof, you know, I'm getting a little hungry or weak, or you know, so it's always good to have a little snap along the way.

SPEAKER_00 20:38

Yeah, so it's really again just paying attention to your body. Just exactly realizing what you might need. What about after a long hike or a challenging, challenging walk? Is there are are there certain foods that are good for recovery?

SPEAKER_01 20:56

Yeah, that that's where I do want people to think about recovery. So after like a really challenging activity, you you do want to think of like definitely hydrating yourself. So think of fluids. Um, it doesn't mean you have to run and have a Gatorade, but just make sure you're hydrated. Uh, and then carbs will help kind of replenish the fuel and then protein. So it could be like as simple as like a Greek yogurt and fruit, or you know, like a turkey sandwich or you know, eggs and toast. It it doesn't have to be an expensive like recovery product. Um, you know, I don't I I think you just want to fuel the activity and fuel the recovery. But you also depending on what you did, I don't want people to think, oh, I did this walk, now I have to eat, you know. Right, right.

SPEAKER_00 21:47

Again, just listening, feeling, seeing what your body feels is feeling for. Exactly. Exactly. And when you say hydrate, I know you mentioned it doesn't have to be a Gatorade, but it probably Also, shouldn't it be like soda.

SPEAKER_01 22:03

Agreed. I I mean, I think water is always the number one. I think it's something that people underestimate our bodies are made up of mostly water, so it's good to replenish water. And it doesn't have to be a fancy drink again. It just, you know, really depending on if you sweat, or you know, if it's if it's a regular walk and it's not something where it's like 90 degrees out, and you need to replenish like electrolytes, then water is perfectly fine. If you're doing some extensive two-hour hike and it's summer and it's really hot out, then that's where you may need to have something like an electrolyte to replace what is lost. But that could also be like, hey, I'm having water and a banana for potassium and something like that. So it doesn't have to be super fancy.

SPEAKER_00 22:52

Okay. And electrolytes are wet exactly, and how do we lose them?

SPEAKER_01 22:58

So that's yeah, so that's like sodium and potassium. Um, and you you lose that through your through sweat, through like heavy, you know, heavy activity and sweating. So that's kind of if you look at a label on Gatorade, you'll see like potassium and sodium and okay. Yeah.

SPEAKER_00 23:18

Okay, super helpful. Okay, and what about men and women? Do men and women have different nutritional needs? Uh, do you find that um they tend to struggle with different challenges?

SPEAKER_01 23:32

I mean, I think the basic principles are similar. Both men and women are going to need the protein fiber, the carbs, but I think what changes is body size, activity level, age and life stage. So for women, I think we need to have, you know, that's that's where it depends. Like, are they going through menopause or perimenopause? Um, because now we're dealing with changes that can affect muscle and bone and heart health and and metabolism. So I don't know if women need a completely different diet, but I think depending on what stage of life a woman is in, they may need more focus.

SPEAKER_00 24:18

Okay, perfect segue into the next question, Carol. So um, are there new nutrients women should prioritize prioritize during menopause? Or perimenopause?

SPEAKER_01 24:34

Yeah, I think it deserves a bigger seat at the nutrition table, so to speak. So it's not simply just about like hot flashes, you know, it's menopause transition is like changes in your metabolic health, your heart health, your bones, your muscles. It's all and it it's it varies considerably from woman to woman, but we do see that like there's a lot of research looking at nutrition during this life stage. And I would say some of the biggest priorities is ensuring that you're getting protein to preserve your muscle, because we do, you know, after age 30, every year we start to lose a percentage of bone and muscle. So a lot of times women will be like, I'm not eating any differently, but this, you know, what worked before, uh, say to lose weight or or to maintain our weight is suddenly no longer working. Yeah, I hear that on that. Yeah. And then, you know, so we're losing muscle. So if we're not, you know, walking is super important, but also building muscle is important too. Um, so thinking, you know, protein for muscle preservation, we want to think about our bone health, having like, you know, vitamin D, calcium, the sun. I always say the sun is our best friend too. Um, getting fiber for our gut health, um, thinking about like um healthy fats, you know, like healthy oils like olive oil, avocado, you know, fish, things like that. Um, but but menopause is like physiological transition, not sort of like a failure of willpower.

unknown 26:16

Yeah.

SPEAKER_01 26:16

Yeah. Um it's not our fault. It's it's one of those things that I want women to think, you know, what it what's happening is is normal and validated, and it's not something you're doing wrong. It's just that our bodies are changing, and what works before just doesn't work anymore, and we just need to prioritize uh things in different ways.

SPEAKER_00 26:43

Yeah, you mentioned uh a few different uh things like uh olive oil and avocado. Can you pair specific uh foods with uh specific symptoms like what might be good for hot flashes or sleep disturbances, mood changes, brain fog? Or uh would you approach it in a general way and say just eat these kinds of food and expect that they should address uh uh menopause symptoms generally?

SPEAKER_01 27:16

Yeah, I mean, I it's hard because it's there aren't like any specific. I don't want women to think that there's one food or a supplement that's gonna cure all their like perimenopause or menopause symptoms. I think the research is more nuanced. So I think it's one piece of a bigger picture, and I think it includes like yes, physical activity, getting good sleep, 100% stress management, because I think women very often when they're going through that stage, there's a lot going on, and women often are with the role of the caretakers. Um, so we're taking care of everybody else, but very often we leave ourselves last with that. So I think stress management and knowing that self-care is not selfish is something I want to really, really repeat and repeat and repeat because women feel guilty if they are not, if they're taking time for themselves. But it's it's important because we can't pour from an empty cup. So you know, like if you've ever been on an airplane and they say, put the oxygen mask on you first. So it doesn't mean you're being selfish, it just means like I need to take care of me before I can take care of everybody else, because if you don't, that's how you get sick. So definitely sleep, stress management. Alcohol is huge. And I know I get a lot of kickback from this because women are like, I love my wine, and that's you know, women love their their drink. Can you can you elaborate on that, please? So alcohol is something that's really a and I hate to put it in this word, but it is there's no room in the body for it, there's no storage for it. It's it's kind of a toxin for the body. So the body just needs to get rid of it because it doesn't have a place. Not to say you can't have it or you can't enjoy it, but just being mindful about alcohol. Um and it does, it can interfere with sleep. Like sometimes it's like, oh, but it helps me fall asleep. But very often you're waking up in the middle of the night. Um and the same, I want to think about caffeine too. So many women I work with start their day off with that big cup of coffee and they're not eating and they're not eating breakfast with it. And it's important, you know, we we already wake up with a little bit of an elevated cortisol level, which is normal. We we, you know, it it does have its purpose, it's not all bad. Cortisol has gotten this negative um reputation, but we do need it to give ourselves, you know, some energy in the morning. Um, but then having like caffeine with it and not fueling our body can also just raise our cortisol levels. So being mindful of watching our caffeine, watching how late we're drinking caffeine. Um, you know, and it just like in general, oh overall diet quality, um, you know, we want balance. We want to start thinking about what we're putting in our bodies and um being mindful of these marketing labels where, oh, you know, this has high protein, we should eat it. And you know, if if you were to put on a Snickers bar high protein, I'm sure people will grab it because, you know, oh, it's that's high protein. I can eat the Snickers bar. So be mindful of some marketing gimmicks out there. Yeah, I think we want to really focus on whole foods and cleaner foods and with less processed and less ingredients, but it also doesn't mean it has to be complicated, it can be super simple. I think people are overcomplicating meals, and I don't know what to cook and I don't know what to make, just keep it simple. What's your protein, what's your vegetable, you know, just super simple.

SPEAKER_00 31:17

Yeah, yeah. I appreciate your advice about the um alcohol. I actually have found and can attest to the fact that as I age, I have much less tolerance for alcohol. Um, there are times that I'm watching movies and the um character is drinking a glass of wine like every night, and I'm thinking to myself, my body would not be able to handle that.

SPEAKER_01 31:51

I agree. And it it's interesting with some people that that's a thing, and they're like, Oh, but you know, because there's there's some information out there that like, oh, wine can be good, you know, the grapes are good, and but it again in moderation, I'm not saying have alcohol, but just be mindful. You know, a lot of people are like, but I like a glass of wine with dinner, or it's my relaxation when I get home from work, or and not to say it's bad, but just be mindful of how much, right, how often, and kind of think, how is this affecting my body? Yeah, yeah, you know, and it's always good to kind of I I know some people their New Year's resolutions are like a dry January. Yeah, maybe maybe try a a week without alcohol and see if you feel any different. And then when you return to drinking, see, oh wow, now I'm noticing because sometimes we don't even realize how it's affecting our bodies or what we're feeling until we stop.

SPEAKER_00 32:50

Yeah. Okay, thank you for that. So you mentioned stress management, and I wonder if walking could be considered a form of stress management along with good nutrition to help support women during menopause.

SPEAKER_01 33:11

Oh god, I I found it so amazing for stress management. Um and it's such a simple thing to do. You don't it doesn't require any special equipment, and it doesn't mean you have to walk for an hour or even just a little five-minute just you know, walk outside. Yeah, it doesn't have to be an all or nothing. I call it like a little, it can be like what I call a little exercise snack, where it could just be, hey, I'm just gonna take five minutes to walk. Yeah, a little exercise snack. So I think a lot of people complicate exercise and complicate like I don't have time for that. And it's you know, we tend to spend a lot of time, I'm guilty, scrolling on my phone, but instead just put the phone down, take a nice little walk around the block, and it's peaceful. It takes put some good, you know, uh music on and just you know, get some air and get out and some sun. But uh it it can be definitely a great stress relief. It releases some good, happy, happy hormones and yeah, good dopamine.

SPEAKER_00 34:31

Yeah, I yes, that's I'm going for an exercise back right now. Exactly. So, Carol, we spend a lot of time on this podcast talking about the science of walking, but I also really love personal stories. And as a guest on our podcast, I would love to ask what role has walking played in your own life?

SPEAKER_01 35:00

Yes, so I think walking has become more meaningful to me as I've gotten older. I think when you're younger, exercise can sometimes feel very goal-oriented, like calories and workouts and how much you weigh and how fast are you going. But I've come to appreciate walking for something very different. And it's exactly what we were just saying: it's movement, it's getting outside, it's mental space, it's it can be ways to connect with with friends. Um, I I often have friends that always, you know, let's go out to eat. Let's, you know, always revolved around food and eating. And I'm like, let's go, let's let's get together and you know, Sunday morning, let's go for a walk. You know, let's it's um so I think it's it's something that you can continue to be part of your life through different stages, and that's kind of the beauty of walking. You don't have to be training for a marathon. I think 10 minutes counts, 20 minutes with something you love counts, it doesn't have to be extreme to matter. Yeah, well, I love that very much. Yeah, yeah.

SPEAKER_00 36:06

So, Carol, thanks so much for sharing your expertise with us today. Um, you're welcome. I truly appreciate it. It was a wonderful conversation. Um, before you go, do you have a website or a social media handle that you'd like to share?

SPEAKER_01 36:24

Yes, um, I am on Instagram. You can find me at coach CarolRD on Instagram. Um and that's it. It's been thank you so much for having me. This has been a real pleasure.

SPEAKER_00 36:41

Oh, thank you. As we wrap up today's episode, I'd like to extend a huge thank you to Carol for joining us and sharing her knowledge and expertise. We covered a lot of ground today, from the science of nutrition and fueling our walks to the unique nutritional considerations for women during perimenopause and menopause. Carol, thank you for helping us better understand how nutrition and movement work together to support our health. If you'd like to learn more about Carol and her work, be sure to check out the links and social media handles in the show notes. I'd also like to thank the first sponsor of White Walking Matters, Vic'S Soup Spot. If you're in the mood for delicious homemade soups or you have an event that you need catered, you can contact Vic'S SoupSpot Catering. They cater authentic Jamaican cuisine. They're located in the Mount Vernon area in New York, and they cater to all five boroughs. Book now 929-554-3624. Be sure to support this local business. Thank you, VicSoup Spot, for supporting the podcast and helping me to continue bringing these conversations to you each week. And before I go, a quick reminder about Dr. Sandra Hamilton's immersive menopause retreat taking place this October. If you're navigating paramenopause or menopause and looking for expert guidance, community, and practical tools to help you thrive during this stage of life, check out her website, drh theconfidencebuilder.com. Again, thank you for spending part of your day with me. If you enjoyed this episode, please be kind, share with a friend. Until next time, keep moving, keep exploring, and remember, every step matters. Take care and happy walking.