Do Pilates and Yoga Help With Menopause Symptoms?

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Philippa: This is a fabulous process to go through to feel strong and empowered and healthy and fit for the rest of your life. Who wouldn't want that?

Nikkiey: Hey, everyone. Welcome back to The WarriorBabe Show. Today we're super excited to have Philippa Butler joining us. Philippa is a master of movement, blending physiotherapy with Pilates and yoga to help women feel their best. She's also the brain behind Precizion, where she's all about empowering through exercise. And with over 30 years in the game, right, Philippa?

Philippa: 30 years. Yeah, I'm afraid so.

Nikkiey: Well, she's got some incredible insights to share. So welcome to the show, Philippa. I'm excited that you're here.

Philippa: Thank you, Nikkiey. I'm really excited to be here with you and your listeners today.

Nikkiey: Awesome. Okay, let's dive in. You've mentioned when we've been talking in the weeks prior that menopause hit you like a bus, and you weren't expecting the impact it brought. This led you on a decade-long journey of self-experimentation, through which you've gained a renewed appreciation for the role of movement in managing menopause. Can you dive deeper into this personal experience you went through?

Philippa: Yeah, thank you, Nikkiey. I'm really happy to share the story, because if one woman resonates with this, then my work is done. I actually really didn't realize this is what was happening. I was 45 years old, and I'd just had a big international move. We lived in Colorado Springs for four years, and I was having the time of my life in Colorado Springs.

We had to return to the UK, because it was my husband's job that took us there. I left behind dear friends and a life that I loved. We came back to the United Kingdom, and I had to dive back into work that I hadn't been able to do while I was living in the States. And my children went away to boarding school for 12 months. Absolutely, that time of stress precipitated and kicked off what was my perimenopause journey.

It started fairly surreptitiously, with the occasional feeling of being overheated in the night and thinking you've got the togs wrong on the quilt or something, at first. I was kind of curious about this. But then along came my insomnia, which was the thing that really crippled me. So there was that cycle of insomnia, feeling exhausted, craving all the wrong kinds of foods to try and prop you up in the afternoon.

Then palpitations were something I experienced, dry skin, my hair was thinning. It was just a really terrible time that I navigated. And like I say, I was experiencing these symptoms into my early 50s. Heavy periods, iron deficiency, anemia, mood disturbances. You don't know where to begin with unpicking this, because I wasn't sleeping.

Was that part of why I was low in my mood? I was anxious. Honestly, there are supposed to be 34 symptoms and counting, and I think I had just about every one. I'm not kidding you. And the thing for me is I've always had this path of natural health, because my firstborn son had cancer when he was only one year old.

He's now 23 and he's fit as a fiddle, healthy as healthy can be, thank the Lord. But he was one year old, and at that time I decided that I would do anything in my power to give him the best chance of a healthy life. So at that point we went 100% organic in our foods. We eliminated medication where we could. We used food as medicine, herbal approaches, essential oils, you name it, homeopathy, acupuncture.

I did all those things to facilitate this healthy life. And then, oh, how could I forget? Exercise. Exercise was in with the bricks from when they were tiny little tots: riding bicycles, going on walks with the family, all of this. So I had this preconceived idea that I had to weather this storm somehow naturally.

And it just wasn't working. I have to tell you, it really wasn't. So that set me on this journey of discovering menopause. What is this? What's happening in a woman's body when we're experiencing these symptoms? And what kinds of things can we do to make this transition as smooth as it possibly can be?

Nikkiey: Thank you for sharing that, because I know a lot of women totally resonate with all of those symptoms. 34, that is so many symptoms of menopause. And it's crazy to think that you possibly had all 34 of them.

Philippa: I'm not bragging. But I had the vast majority visit me at some point over those intervening eight to nine years.

Nikkiey: Yes. And you pinpointed exercise. So how did this challenging period you went through inspire your current approach to movement and to wellness?

Philippa: Well, up until this point I'd been a Pilates teacher, and that came out of my physiotherapy career. Pilates specifically to help people with back pain was something I was trained to do, and I incorporated it into my clinical work. Then I had more and more training so that I could work with people in recreational settings, so not just if you were poorly or feeling pain, but to help you to be fit and healthy. So I'd been doing this for quite some time up until this point.

It's not that it wasn't working. It's just that I clearly needed something more. And that was really when I started to explore the power of combining breath practices, meditation practices and movement. And that's what we call yoga, isn't it?

Nikkiey: Yes. And speaking of that, you spoke a little bit there to Pilates and now to yoga. Can you explain the benefits of Pilates and yoga for women going through menopause?

Philippa: Yeah, definitely. I think each discipline has its own unique benefits, and I actually like to put them together in a recipe, really, both of those approaches. But for some people, one might appeal more than the other. What I generally would say is if core strength is on your agenda, then Pilates speaks to that very well.

People also say, oh, I feel more supple because of doing Pilates, and you definitely will experience a stretching type of sensation when you do Pilates. It's also a very mindful movement practice. So the idea is that you spend an hour, if you do it with me anyway, doing Pilates, and you can't think about anything else. You're so immersed in this mind-body practice, making these mind-body connections so deep, that you just can't think of anything else.

So it can really help women manage stressful experiences. Pilates does have a lot to offer in a holistic sense. And breathing is in with Pilates, but yoga has a slightly more expanded repertoire, shall we say, of breathing practices that we can use to different ends. The Pilates breath is breathe in through the nostrils, breathe out like you're blowing through a straw.

And that speaks to the core. That exhaling against a little bit of resistance can help to power up the core, so it makes perfect sense. And we're breathing into the bases of the lungs, the bilateral expansion of the rib cage. So that's all good. But in yoga, we've got a lot more approaches that we can use to really address the central nervous system in different ways.

You've got invigorating breath practices, you've got deeply relaxing breath practices, and just breathing. If you'd said to me before the menopause that just breathing was an exercise, I might have pooh-poohed it, actually.

Nikkiey: Thank you for your honesty.

Philippa: Yeah, but not anymore. Not anymore. I'm a complete convert to the power of engaging with different breath practices for different moments in your day. We've all got time to take three deep breaths just to reset the central nervous system, if anxiety is something you struggle with, for instance.

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That's WarriorBabe.com/apply. All right, let's get back to the show.

I want to go back really quick to what you just mentioned about Pilates and stretches. I shared with you, when we just got wrapped up doing your podcast, that I had tried Pilates for the first time. I can't believe this. It's been nine years of my journey, and I'm just entering into the Pilates world. I don't know how that is, but I'm glad it happened.

I'm excited to keep incorporating it. This past weekend was my first class. And Philippa, I kid you not, when you just said that about the stretches, I remembered doing my one leg. My right leg was in the sling, and my left leg was pushing off of the foot bar, and we were doing the hamstring stretches. My hamstring was burning, burning. That's definitely one area of my body that needs some TLC, some tender love and care, on a regular basis.

I'm very tight in my hamstrings. So we did that whole movement, and then we put it out to the side and continued on stretching it. And then, this is what got me, Philippa. I crossed it over. Oh my goodness. I've never felt my hamstring in the areas that I did that day. And to what you're speaking to, the stretching, the flexibility and the mindfulness: I really had to pay attention to make sure that I was creating the connection to my hamstring. I learned it in just one class.

It was a beautiful experience, and I'm excited to continue on. So that was one thing I wanted to pin there. And then to the yoga. There are so many women in the WarriorBabe community, and one person I'm thinking about in particular is one of my clients that I still coach. She shared with me this statistic about how we use our lung capacity, and we only really breathe into the middle of our lungs.

Philippa: More the top.

Nikkiey: Yeah, more the top. Thank you for correcting me. And we never get to the depths of the lungs.

So what you were just sharing, that was what popped into my brain: the deep breathing, the yoga experience, the breath work. It's important for everyone, but especially as you age and go through your later years, to really get into the depths of the lungs.

Philippa: Yeah. They talk about the fact that so many people have dysfunctional breathing. And it's not even that we're not making the most of this.

It's that some of the breathing patterns we adopt, probably because of our sedentary lifestyles, like the breath holding we do when we sit concentrating at computers, can really be counterproductive for our health. And we're talking about exercise. You need oxygen, and if we're not breathing properly, deeply and fully, then we're not going to be getting the oxygen into the lungs, are we? And the thing is, I was a singer when I was younger.

It's something I've done. So this idea of using the whole of your lung is not new to me, but it's surprising how unfamiliar it can be for people to explore controlling the breath, because breathing is something we do subconsciously. We don't have to think about breathing. It just happens. But on the other hand, we can control our breath.

And there are a lot of health benefits in doing that. So in yoga we incorporate breath holds, which in Pilates isn't something we would encourage at all. In yoga, we incorporate breath holds and different cycles of breathing. So you breathe in, you hold your breath, you breathe out, you hold your breath. This is essentially training for those respiratory muscles that are sorely underutilized these days, unless you're an athlete, really.

I don't even know where I'm going with this conversation anymore.

Nikkiey: It's so good. Such valuable information, because I'm sitting here bringing awareness to my breath and making sure that I'm breathing, and I hope the listeners are too. I challenge you right now, as you're listening to this podcast, just take three deep breaths. Get really deep with them. It's such a powerful thing, and I'm glad this space is bringing it more attention. When you do deep breathing, when you do breath work, when you do yoga, it can really lessen anxiety and depression, just being able to fully breathe.

It's a beautiful art that everyone should do more of. So, Philippa, bringing us back here. I know you recently wrote an article, as you mentioned before we hopped on this podcast, on the difference between Pilates and yoga. What is the difference? And how do they relate to helping women through menopause?

Philippa: Well, Joseph Pilates was a person, and he studied all different kinds of movement approaches.

He did boxing. He did martial arts. He also took some inspiration from yoga. So there are a lot of parallels between yoga and Pilates. If you've done yoga in the past, you'll see some yoga in the Pilates, and if you've done Pilates and you do yoga, you'll see some Pilates in the yoga. So there is quite a lot of crossover, in actual fact, in the movements that we make. But I think the approach can be quite different.

With Pilates, we're talking about movement with precision, with control and with focus, a deep inward focus. I'm not saying you don't do that in yoga. But what we're focusing on is the way we harness the muscles as we move. And I think you said something about that in your Pilates experience, that you found you were focusing, probably because the teacher was cueing you or directing you to do that.

That's something I do a lot with the people I work with, because we know from science that if we think about a muscle, then you can actually generate... what am I thinking of, Nikkiey?

Nikkiey: Building muscle fibers.

Philippa: Yes, exactly that. You got it. There you go. So we can build muscle fibers only by thinking about bending a finger. This is what they were doing in the research.

It might not be very useful to bend your finger particularly, but the principle applies that if we concentrate on a particular muscle as we're moving it, then we're going to get more bang for our buck. We're going to get more for our money as we do these movements. Joseph was really onto something when he came up with this idea. And when I think about the Pilates principles, breath is one of them: the bibasal expansion of the rib cage that he advocates.

And then this core connection is really what defines Pilates above other things: the notion that we engage those deep abdominal muscles with our mind-muscle connection as we go through the Pilates repertoire. And of course the repertoire is designed to speak to the core in every movement we make. I say, oh, today we're focusing on the upper body, or this week we're focusing on the lower part of the body.

But the core is in everything. I say that every week, because it is. So that's Pilates, I think, in a nutshell. And when it comes to yoga, this is centuries-old wisdom that we share when we teach yoga. I'm really only scratching the surface, because like I said to you, I came to yoga much later in my fitness journey, in my mid to late 40s. I've only been a yoga teacher for about three years now, and practicing for a little bit longer.

There's so much for me to still be learning. The tradition and the wisdom have been passed down through the centuries, and the writings are ancient, if you want to delve into the writings about yoga. But as a physiotherapist, what I really speak to is the movement, more than the underlying philosophy, if you like.

I appreciate the power of the mind piece of the puzzle, which is meditation, and I appreciate the different breath practices. But for me, as much as anything, it's about harnessing the power of the body to connect with energy channels in the body through the movements we make. So that's something we talk about in yoga.

The idea is that we can do a movement that gives us an uplifting sensation in our psyche. Movements where we open the chest are inevitably going to make us feel uplifted. So you can really shift the mind with these movements, and that's something I use in the yoga that I teach.

Nikkiey: Oh, I love that. That's very insightful. I didn't think about the difference between the two like that before.

Now, I know people are listening to this right now who are looking to start incorporating Pilates and/or yoga into their routine, especially if they're experiencing symptoms, going through menopause or even postmenopause. What's some foundational advice you can give the listeners for getting started and incorporating it into a routine?

Philippa: Well, the thing for me is I'm a bit of a perfectionist.

I'm afraid. So for me, how we move really matters, and I know it matters never more than when we incorporate load. When we incorporate load, whether it's dumbbells, barbells or body weight, like you say, these things matter. So for people who want to venture into moving more when maybe they haven't done it before,

I think Pilates can be a really great entry point, because we can learn about how the body feels when it moves and the different movement directions. And at the heart of all of that, we've got the core activation. There's the stability that comes from having the core switched on with every movement we make, and moving at a relatively slow, measured pace in the first instance as well,

so that you're not throwing yourself about in a crazy fashion. You're much less likely to hurt yourself doing this. And what I say to people, and maybe I shouldn't, is that these skills I teach you, you can take into every other part of your life, whether it's a sport you play, another hobby, the gym, or just being out and about with family, cycling, walking, hiking, gardening, whatever it is.

These skills give you the ability to really connect with what your body feels like and how it should feel when it's doing it properly. You know what I mean? So I think it's a great entry point to explore movement. If you're thinking, oh golly, this is something I should be doing more of, then I think it's a really great place to start. And it's a great foundation that you can build upon and layer on more challenging maneuvers,

more challenging choreography. And whether you then choose to add load to the movements you make, that's a progression you can choose.

Nikkiey: Amazing. That's a good start for people. Now, how about the flip side? Really, this is a question for me, because I have an expert in front of me, so I want to pick your brain. But I also know there are women listening to this inside of WarriorBabe who have been strength training for years and years, and they're doing our programs.

I want to know the blend, because I want to incorporate Pilates into my routine, but I can't give up strength training. I love it. I'm never going to give it up. I'm doing about four days a week of strength training workouts, and then I want to be able to dedicate a day or two to Pilates. What's your take? How would you blend that ratio?

Philippa: Well, I definitely would do one day of Pilates in a week. And you might spread your week over 10 days, because I know that the idea of something every week can be a bit too much for some people.

I do strength training twice a week, but I always incorporate that strength element into the Pilates and yoga that I teach. And I teach seven hours of Pilates every week, so that's quite a bit of Pilates I'm doing right there.

Nikkiey: You're not doing the actual class, though? You're just the instructor, right?

Philippa: No, no. I do the classes. I actually do the classes.

Nikkiey: Oh, okay.

Philippa: So if you're doing four days of strength training, I like the idea of one day of Pilates and one day of yoga, particularly with the reformer Pilates, which is what you're talking about. Now, I am reformer certified. I've got a reformer here in my house that I work on with people who come to visit me in person. And I know, Nikkiey, you won't be coming to visit me in person, because we're on the other side of the world.

Nikkiey: I would love to come to the UK. That would be an adventure.

Philippa: Well, you'd be very welcome. You'd be very welcome. So I know that reformer Pilates is potentially more strenuous than the mat work, because we've got the spring resistance. We can do stretching on the reformer, but it's not the bulk of the work you do on there, is it? That's usually reserved for the end part of the session.

Whereas with a yoga session, the whole of that session is dedicated to lengthening muscles. So for me, a balanced approach would involve one Pilates session, one yoga session, two or three strength sessions, and then the cardiovascular element, which is just a bit of zone 2 training to keep my heart in shape.

Nikkiey: You hear that, ladies? Zone 2. Say it again, Philippa. Say it again.

Philippa: Zone 2. Zone 2 is the new you, honestly. It's where it's at.

Nikkiey: Yeah, I love that. I want to pin what you just mentioned, because one of the things I'm trying to work on for myself is to be more flexible and mobile. It's definitely something I need to work on. I'm the worst at stretching, I'll say it, and everyone who listens to the podcast knows that. I even purchased stretching classes to hold me accountable, and I couldn't do it.

It's across the street, and I couldn't even get there. It's just something where I'm like, okay, I need more accountability. But with what you just mentioned about the stretching component, where one is going to give that more than the other, it just clicked. I was like, oh wow, I need to incorporate yoga too, because of the stretching component. Pilates will help, but it won't be the...

Philippa: No, exactly.

I say Pilates is stretching for stiff people. So if you feel like you're a stiffy and yoga just feels like it's way too much for your body to cope with, then Pilates will give you that element of lengthening muscle. When we do Pilates, we think about maintaining length through the muscle belly, rather than the shortening cycle you get with barbell work and suchlike.

So it does speak somewhat to the lengthening of muscle. But if you're anywhere on the supple side of the house, then yoga does tend to be something that attracts people who are stretchy anyway. And it turns out I didn't know I was as stretchy as I actually am, but I am quite stretchy. So I like yoga because I succeed at it. And this is important: people need to feel that whatever they're doing, a, it's healthy.

Nikkiey: Yes.

Philippa: But also the succeeding. Because with you and your stretching, you couldn't even walk across the street, probably because you felt like you weren't going to be very successful at it. So make it feel like you can succeed. But I have to say, you haven't done yoga with me yet, Nikkiey. So try that.

Nikkiey: I'm curious. Let's talk a little bit about that. How do clients work with you? You have Precizion. What is it? Is it all in person?

Philippa: No, no. I'm online.

Nikkiey: Yes. Worldwide. Let's go. We're going to put all your links in the description below. But talk a little bit about what it looks like when a client wants to work with you.

Philippa: Well, for people who have problems, it's important that I work one-on-one with them. Now, across the pond, I can't call myself a physiotherapist. I just work as a Pilates and yoga instructor, and I have the appropriate insurances for that. But still, I would want to meet with somebody and really evaluate where the strengths and weaknesses are,

and whether they've got any particular goals they're working towards, like you say. And then we just get stuck in with the group sessions online, so you feel supported. You've got a group of people around you doing the same thing. They're in different houses, as it happens. We're not all together in the same room, we're all over. But people actually feel that sense of being together, even though they're on their own at home, working out with me and a few other people in the room.

And I keep my classes small, so I can actually see you. I don't have a room filled with 150 people who are like dots on the screen. I can see you, and I work to correct the movements you make. Honestly, I do physiotherapy work online as well in the UK, and you would be surprised how effective remote coaching can be. And sometimes I think I do myself out of a job, because what I say is you should be able to do this beautifully without me by the time we've spent some time together.

Nikkiey: You know what that is? That's a really good teacher and coach. That's what we say at WarriorBabe too. We want people to be with us for two, three years. That's what it takes to get results and build muscle. We don't expect you to be with us forever. You've got to learn how to do this stuff yourself. I love that. That means you're a great coach.

Philippa: Oh, well, thank you. And then if they choose to stay, I do have people I've been working with for 10 years or more.

Nikkiey: That's incredible. That's amazing. That's a lot of testament to you as a human.

Philippa: Well, thank you.

At the end of the day, I absolutely care. You know, you're a nurse by training, and we've worked with people and seen the sticky end of things, and we know that's not fun at all for people. So for me, this menopause, I was going to say rampage, that's probably the wrong word, this menopause mission that I'm on is to really help people have this quality of life forevermore.

And Pilates for me is a really great foundation that you can build on and grow, and explore new hobbies and new approaches, and be less likely to hurt yourself.

Nikkiey: Love that. Love that. I love everything you've shared with us so far, and I'm glad you brought us back a little bit to the menopause topic. So what's one piece of advice you could give to every woman navigating menopause?

What's one insightful thing you could share with them?

Hey, just want to drop a huge appreciation to you guys listening to the show. It means a lot. I hope you're enjoying it, and there's so much more to come. If you are enjoying it, hit the subscribe button. I'd appreciate that tons, and it would help this podcast reach others who need to hear these messages too.

Philippa: There is not one symptom of menopause that doesn't respond to movement. Not one.

We can talk vaginal atrophy. We can talk muscle, bone. We can talk the psyche. Even your eyes, retinal damage... it's gone out of my head. I did a podcast with an ophthalmologist, and exercising regularly actually decreases our risk of getting macular degeneration and losing our sight as we get older.

So with all of these physical things, the things the biohackers are all trying to hack, there is an answer in exercise for all of them.

Nikkiey: You gave me full body chills just by sharing that. Even the eyes. Exercise and movement can help even the eyes as you age. That gave me full body chills. And with the biohacking, you can do all the red light therapy, the cold plunges, the infrared saunas.

But you've still got to incorporate movement. You've got to incorporate it.

Philippa: It's a shortcut. They're trying to find a shortcut. And okay, there might be shortcuts. But why not do this? This is a fabulous process to go through to feel strong and empowered and healthy and fit for the rest of your life. Who wouldn't want that?

Nikkiey: Amen to that. I love that. Okay. So as we close down our conversation today, what can you tell us about one habit or practice, since we've talked about many practices today with exercise and movement, that everyone should incorporate into their daily routine for better health and well-being before, during and after menopause?

Philippa: One habit. Well, the thing I really value as a physiotherapist is the idea that we put our joints through their full range of movement at least once every day. This doesn't have to take very long, but think from top to toe, starting with your neck: all the movements your neck should be able to make.

Do them. Do them in the morning.

Nikkiey: Are we talking head circles?

Philippa: Well, we're not talking head circles, as it happens. We're talking pure anatomical movement. So if you think of your neck, the pure anatomical movements are turning your head from side to side, and you'd be surprised how you don't necessarily do that every day.

Nikkiey: Yeah, I was just thinking that. I can't remember the last time I actually just did that.

Philippa: Tipping the ear to the shoulder. So you tip the ear to the shoulder and then go the other way. You're quite good at that. And then nod the chin to the chest, and then look to the ceiling. Now, do you know what, Nikkiey? I'm a bit particular about the way we extend the neck, that is, look towards the ceiling, because cervical neck pain, we'll call it, is very, very common.

It's related to posture and the way we hold our bodies. And that's part of why I love Pilates, because it really does help us to stand up straight. It helps us understand what that feels like and to try and do it without realizing, all day, every day. So with extension of the neck, the temptation is to tilt the skull on the neck, when really we should be thinking about extension coming from the bottom of the neck to the base of the skull.

Each vertebra in turn shares that movement. So you can think of moving from the bottom of your neck to the base of your skull, bone by bone by bone, and not just tipping the head on the neck.

Nikkiey: Wow.

Philippa: So there are a lot of nuances in the movements I speak to and teach people to understand and incorporate into quick, simple routines they can do.

And then we move on to the shoulder girdle, the shoulders, the elbows, the wrists, the hands, the fingers and so on, so that we're giving the body every opportunity to perform at its best. And first of all, we need to be able to move those joints.

Nikkiey: Wow. I just learned something new. Thank you.

Philippa: You're very welcome.

Nikkiey: That's beautiful. I just have to say, I love the work that you're doing, the women you're helping, the people you're helping. I'm sure it's not just women.

Philippa: No, it isn't.

Nikkiey: Keep at it.

Philippa: I work with a lot of couples, actually. There's a saying, isn't there, that couples who work out together stay together.

Nikkiey: Yes. I love it.

Philippa: And my husband, finally, after quite a long time, is now a Pilates and yoga enthusiast. And it's like it was his idea all along, which clearly it wasn't. But anyway, I'll let him have that one.

Nikkiey: Let him have that. Amazing. This has been such a great conversation. For everybody who's nodding along and thinking, okay, I need a little bit of Philippa in my life, where can they find you?

Philippa: Well, online at www.precizion.co.uk, that's precision with a Z. That's my website, and there's everything you could wish to know there: the articles I write and the classes. And you can consult with me online from that platform if you want to.

Nikkiey: Incredible. I'll put all of that information in the description below for you.

Philippa: Thank you.

Nikkiey: This has been so great, so insightful. Chatting with you has been awesome today, even getting a little live demo of some things I should be doing every day, because I struggle with neck pain too. I need to stretch, okay? I'm just putting it out there. I need to stretch. I need to get the joints in alignment with everything I do with strength training. Anyway, thank you so much for diving deep with us into how movement can be a game changer for managing menopause.

Your stories and your tips are gold, and I'm sure they're going to inspire lots of people out there to get moving in new ways. I'm inspired. I knew I had a podcast with you today, and I saw a Pilates class over the weekend, so I was like, let me dive in.

Philippa: I wondered if that was why.

Nikkiey: It's one of the reasons. Yes. I wanted to be able to understand it. One of the many. And to everyone listening, I hope you're walking away with some cool ideas to shake up your routine and make the years you're going through menopause a bit smoother.

So thank you, Philippa, for being here. I appreciate your time.

Philippa: Thank you.

Nikkiey: All right, you guys. Catch everyone in the next episode. See you next time.

Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals and feel insanely confident. And the only way we can do that is if you rate, review and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.