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You already know stress wrecks your cortisol and your energy. We talked about it in the last newsletter.
But here's what most people miss. Your mind can't fix stress alone.
Your body has to be part of the solution. That's not new age nonsense. It's neuroscience.
Read below!
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IN LESS THAN 10 MINUTES WE WILL COVER:
Weekly Insights:
Why your brain needs your body to handle stress
Article Explained Simple: Menopause Hormone Therapy Outcomes Study
Top 3 Biohacking Habits for Women Over Forty
Healthy Beef Pho Noodle Soup Recipe
Why Your Brain Needs Your Body to Handle Stress
I want to continue from the previous post (can read it HERE) and double click on how to fix every day stress so burnout doesn’t happen.
Modern stress is wired into everything.
Your job. Your phone. Your sleep. Your relationships.
You already know stress messes with your cortisol, your mood, and your energy. But here's the thing most people miss.
Your mind can't fix stress on its own.
Your body has to be part of the solution. That's not new age nonsense. It's neuroscience.
The idea is called mind body resilience. And it's the reason some people bounce back from pressure while others burn out.
Let's break it down.
Stress doesn't just live in your head.
When you're overwhelmed, your amygdala fires up. Your prefrontal cortex shuts down. Your cortisol spikes.
That's the biology of burnout.
But there's a way to rewire this loop. And it involves your breath, your posture, and how you move.
Mind body medicine targets the nervous system from both directions at once.
That means using physical inputs like breathing, movement, and body awareness to change your mental state.
Not just meditation. Not just therapy. Both together.
How It Actually Works
Mind body interventions include things like mindfulness meditation, Qigong, and group programs that combine breathing with social connection.
Here's what happens when you practice them regularly.
Your cortisol drops. Your perceived stress goes down. Anxiety and depression symptoms improve.
But the real magic is in the brain changes.
Studies show these practices light up your medial prefrontal cortex. That's the area responsible for emotional regulation and decision making.
At the same time, they calm your amygdala. That's your brain's alarm system.
You're literally training your brain to stay calm under pressure.
In one study of 117 medical students, a mind body program reduced perceived stress and boosted self efficacy, mindfulness, and empathy.
Another study with 69 students showed gains in self compassion and mindfulness scores on validated scales like the Freiburg Mindfulness Inventory.
These aren't small effects. They're measurable, repeatable, and backed by physiology.
Which stressor hits you hardest?
The Social Component
Here's where it gets interesting.
Mind body resilience isn't just about what happens inside your skull.
It's about how you relate to other people.
A study in older adults found that mind body exercises increased perceived social support by 46%. That social support then boosted psychological resilience by 20%.
Together, these effects created a chain reaction that improved quality of life by 39%.
Social connection is part of the stress buffer.
When you practice in groups, you're not just moving or breathing. You're building a network that helps you adapt to pressure.
That's why group meditation and movement classes work so well. They combine nervous system regulation with human connection.
What to Actually Do
You don't need a complicated protocol.
Start with sufficiently long and regular practice. That's the phrase researchers use.
It means consistency matters more than perfection.
Qigong combines movement, breathing, and meditation. It reduces anxiety, depression, and fatigue. You can learn the basics in 10 minutes on YouTube.
Mindfulness meditation works too. Even single sessions in adolescents aged 12 to 19 years showed immediate improvements in subjective stress and physiological markers.
If you want structure, look into multimodal group programs. These combine breathing exercises, body awareness, and social support over 8 to 12 weeks.
New research is testing web based mind body programs for chronic pain and substance use. These let you practice at your own pace.
The point is to involve your body in the solution. Not just your thoughts.
Conclusion
Modern stress won't disappear.
But your response to it can change.
Mind body resilience isn't about avoiding pressure. It's about teaching your nervous system to handle it without breaking down.
You do that by moving, breathing, and connecting. Regularly.
Your brain adapts. Your cortisol drops. Your resilience grows.
That's the loop closed.
Start with one practice. Stick with it for two weeks. Watch how your body teaches your mind to stay steady.
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Article of the Week
Article Explained Simple: Menopause Hormone Therapy Outcomes Study
Scientists reviewed evidence on menopause hormone therapy to see if it helps women manage symptoms and stay healthy during midlife.
Researchers looked at studies on women taking hormone therapy for hot flashes, night sweats and bone loss. They checked how well the treatment worked and whether it was safe. The team found that hormone therapy relieves menopause symptoms very well and supports bone health when doctors match the treatment to each woman's needs.
For most women starting therapy early in menopause, the benefits outweigh the risks. The hormones work best when doctors and patients make decisions together. Hot flashes disappear or get much milder. Bones stay stronger, reducing fracture risk later in life.
The review also showed that hormone therapy isn't meant for endless use. Women should talk with their doctors about stopping after symptoms ease or if there's no clear reason to continue. Close monitoring keeps treatment safe and effective.
The findings support hormone therapy as a helpful tool for midlife women when used carefully and stopped at the right time.
Fascinating Fact:
Hot flashes happen because falling oestrogen levels confuse the brain's temperature control centre, making the body think it's overheating even when it's not. This false alarm triggers sudden sweating and flushing that can last from seconds to several minutes.
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Top 3 Biohacking Habits for Women Over Forty
After 40, your body shifts hard. Hormones drop, energy crashes, sleep gets messy. Most advice tells you to accept it.
You don't have to. These three habits target the biology of midlife, helping you feel sharp, strong, and vibrant without extreme protocols.
Cold therapy
Cold showers or ice baths expose your body to cold water for short bursts. It sounds brutal, but it works fast.
The cold triggers a controlled stress response. Blood vessels tighten, then flood with fresh circulation. Inflammation drops and hormonal balance improves, especially during perimenopause.
Start with 30 seconds of cold water at the end of your shower. Build to 2 or 3 minutes daily. If you have access to a cold tub, aim for 5 to 10 minutes, 3 or 4 times weekly. Breathe deeply through the shock.
You'll notice better energy, smoother moods, relief from hot flashes, and a metabolism that actually responds again.
Sauna sessions
Saunas heat your body to promote sweating and detoxification. Infrared or traditional both work.
The heat expands your blood vessels and mimics mild cardio. Your heart rate climbs, recovery improves, and stress tolerance builds. Women can adjust intensity during menstruation by lowering the temperature slightly.
Aim for 15 to 20 minutes at 140 to 160°F, 3 to 5 times per week (I try to do it 6 times a week after gym). Hydrate well before and after. If you're new, start with shorter sessions. Pair it with cold exposure afterward for even better results.
Sauna use improves sleep quality, burns visceral fat, lifts mood through endorphins, and protects your heart long term.
Creatine supplementation
Creatine is a compound that fuels muscle energy and brain function. Women over 40 often run low because of hormonal shifts and ageing.
It works by replenishing the energy stores in your cells. This makes daily tasks feel easier and workouts more effective.
Take 3 to 5 g daily. Mix the powder in water or a smoothie, anytime. No loading phase needed. Pair it with protein for better absorption. Check with your doctor first if you have kidney concerns.
You'll preserve muscle mass, sharpen cognition, recover faster, and slow biological ageing markers that make 40 feel like 50.
Healthy Beef Pho Noodle Soup Recipe (makes 4 servings)
This Vietnamese classic delivers lean protein and aromatic spices in a light broth that supports recovery and digestion.
The rice noodles provide quick energy while fresh herbs and vegetables add fibre and antioxidants.
Macros per Serving
Total Calories: 385 kcal
Protein: 28 g
Carbohydrates: 48 g
Sugars: 4 g
Fat: 9 g
The Ingredients
300 g lean beef sirloin, thinly sliced
200 g dried flat rice noodles (about 4 cups cooked)
1.5 L low sodium beef stock
1 medium onion, halved
5 cm piece fresh ginger, sliced
2 star anise pods
1 cinnamon stick
2 tablespoons fish sauce
150 g bean sprouts (about 1.5 cups)
2 spring onions, sliced
15 g fresh coriander (about 0.5 cup)
15 g fresh basil (about 0.5 cup)
1 lime, cut into wedges
1 red chilli, sliced (optional)
The Instructions
Char the onion halves and ginger slices in a dry pan over high heat for 3 minutes until slightly blackened.
Add the beef stock to a large pot with the charred onion, ginger, star anise, and cinnamon stick.
Bring the broth to a boil, then reduce heat and simmer for 20 minutes to develop flavour.
Strain the broth through a fine mesh sieve and discard the aromatics.
Return the clear broth to the pot and stir in the fish sauce.
Cook the rice noodles according to package directions, then drain and divide between four bowls.
Bring the broth back to a rolling boil.
Place the raw beef slices on top of the noodles in each bowl.
Ladle the boiling broth over the beef and noodles to cook the meat instantly.
Top each bowl with bean sprouts, spring onions, coriander, and basil.
Serve immediately with lime wedges and sliced chilli on the side.
Squeeze lime juice over the soup just before eating for bright flavour.
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