1 00:00:18,160 --> 00:00:22,599 Speaker 1: Hey, everyone, Emily here, you're listening to five Minute Friday 2 00:00:23,640 --> 00:00:24,280 Speaker 1: on the show. 3 00:00:25,920 --> 00:00:28,120 Speaker 2: This week has been an emotional week for me. 4 00:00:28,520 --> 00:00:31,720 Speaker 1: I won't even front I did something on Wednesday that 5 00:00:31,720 --> 00:00:34,000 Speaker 1: I've been putting off for a very long time, and 6 00:00:34,000 --> 00:00:37,479 Speaker 1: that is that I went to Spring Fertility here in 7 00:00:37,560 --> 00:00:40,960 Speaker 1: New York to sum up my stance on where I'm 8 00:00:41,120 --> 00:00:43,600 Speaker 1: at with whether or not I want to freeze my eggs. 9 00:00:44,080 --> 00:00:49,000 Speaker 1: Until basically the last few months, I was pretty steadfast 10 00:00:49,080 --> 00:00:50,800 Speaker 1: on whatever is meant to happen in my life is 11 00:00:50,840 --> 00:00:51,800 Speaker 1: going to happen in my life. 12 00:00:52,360 --> 00:00:54,120 Speaker 2: I am in my late thirties. 13 00:00:53,800 --> 00:00:59,120 Speaker 1: Now, and I had made the decision for a number 14 00:00:59,160 --> 00:01:02,240 Speaker 1: of years that eggs reasoning wasn't in my future. And 15 00:01:02,480 --> 00:01:05,080 Speaker 1: when I was unpacking that with a friend, I kept 16 00:01:05,120 --> 00:01:08,280 Speaker 1: coming back to, aside from I believe what is meant 17 00:01:08,319 --> 00:01:09,920 Speaker 1: to happen in my life will happen, and I don't 18 00:01:09,959 --> 00:01:16,119 Speaker 1: want to necessarily mess with that, I kept talking about 19 00:01:16,160 --> 00:01:18,080 Speaker 1: the cost of it, and she looked at me and 20 00:01:18,080 --> 00:01:20,800 Speaker 1: she said, I know that the cost isn't the thing 21 00:01:20,800 --> 00:01:23,000 Speaker 1: that's going to hold you back from doing this. What's 22 00:01:23,080 --> 00:01:26,160 Speaker 1: really going on here? And the answer was it was fear. 23 00:01:26,360 --> 00:01:28,640 Speaker 1: It's a lot of fear of the unknown. It's fear 24 00:01:28,680 --> 00:01:34,440 Speaker 1: of this thought confronting that I'm at this place now 25 00:01:34,600 --> 00:01:36,959 Speaker 1: that I never expected to be in my life, and 26 00:01:37,160 --> 00:01:42,560 Speaker 1: that's a difficult thing to do. I don't talk openly 27 00:01:42,640 --> 00:01:48,000 Speaker 1: about my personal life very often on here, and I 28 00:01:48,040 --> 00:01:52,120 Speaker 1: feel so content ninety nine percent of the time doing 29 00:01:52,160 --> 00:01:52,840 Speaker 1: things on my own. 30 00:01:52,920 --> 00:01:54,960 Speaker 2: I love being an independent person. 31 00:01:55,000 --> 00:01:57,720 Speaker 1: I feel very empowered with what I've been able to 32 00:01:57,800 --> 00:02:00,880 Speaker 1: do on my own, from my personal life to building 33 00:02:01,560 --> 00:02:06,360 Speaker 1: a business, and all of that is great. And I 34 00:02:06,440 --> 00:02:10,200 Speaker 1: find myself in this place a lot lately where I 35 00:02:10,360 --> 00:02:13,480 Speaker 1: just want to share these things with somebody else, and 36 00:02:13,560 --> 00:02:17,720 Speaker 1: so I know that going through this egg freezing process 37 00:02:17,840 --> 00:02:20,959 Speaker 1: is going to remind me of those feelings. It's going 38 00:02:20,960 --> 00:02:22,919 Speaker 1: to remind me that I'm doing this on my own 39 00:02:23,040 --> 00:02:26,080 Speaker 1: right now. To be clear, I'm not interested in having 40 00:02:26,280 --> 00:02:29,840 Speaker 1: a child on my own. I do know other women 41 00:02:29,880 --> 00:02:32,320 Speaker 1: that have made that decision, and I think that is 42 00:02:32,400 --> 00:02:36,120 Speaker 1: such a beautiful, beautiful choice. It's just not the choice 43 00:02:36,120 --> 00:02:39,600 Speaker 1: that I'm interested in making. And so I'm just feeling 44 00:02:40,800 --> 00:02:44,480 Speaker 1: I'm feeling a bit overwhelmed. The holidays also bring about 45 00:02:44,480 --> 00:02:48,880 Speaker 1: so many thoughts and feelings as well. I decided that 46 00:02:49,720 --> 00:02:53,239 Speaker 1: my best way to deal with all of these things 47 00:02:53,680 --> 00:02:56,880 Speaker 1: is twofold one. Whenever I'm feeling overwhelmed, which is kind 48 00:02:56,880 --> 00:03:00,000 Speaker 1: of how I feel right now, I always make plans 49 00:03:00,280 --> 00:03:02,440 Speaker 1: with people that I know really care about me and 50 00:03:02,440 --> 00:03:04,440 Speaker 1: have my best interest in mind and like love me 51 00:03:04,560 --> 00:03:06,640 Speaker 1: and I love them, and so I have some of 52 00:03:06,680 --> 00:03:09,440 Speaker 1: those on the horizon which make me really excited. And 53 00:03:09,480 --> 00:03:15,120 Speaker 1: then I made the decision to get warm because that 54 00:03:15,240 --> 00:03:17,360 Speaker 1: was something that was in my wheelhouse. So I'm heading 55 00:03:17,400 --> 00:03:22,160 Speaker 1: down to Miami next weekend, which should be really lovely 56 00:03:22,800 --> 00:03:24,720 Speaker 1: to have some time. I'll be able to see a 57 00:03:24,760 --> 00:03:27,559 Speaker 1: couple of friends while I'm down there, get some sunshine, 58 00:03:27,760 --> 00:03:30,080 Speaker 1: hopefully come back with a little. 59 00:03:29,840 --> 00:03:30,480 Speaker 2: Bit of a tan. 60 00:03:30,760 --> 00:03:33,160 Speaker 1: If me and the weather gods can be in kahoots 61 00:03:33,200 --> 00:03:35,840 Speaker 1: on that, I would really appreciate it. I think the 62 00:03:35,880 --> 00:03:39,240 Speaker 1: takeaway that I want to share from this is that oftentimes, 63 00:03:39,280 --> 00:03:43,880 Speaker 1: when we're going through experiences that feel very overwhelming, it 64 00:03:43,920 --> 00:03:48,400 Speaker 1: can be a mistake when you think I am alone 65 00:03:48,440 --> 00:03:51,280 Speaker 1: in this, and I know that I am not alone 66 00:03:51,320 --> 00:03:53,160 Speaker 1: in what it is that I'm going through. I know 67 00:03:53,280 --> 00:03:55,240 Speaker 1: that I'm not the only woman in her late thirties 68 00:03:55,240 --> 00:03:56,760 Speaker 1: who's like what's going on here? 69 00:03:57,840 --> 00:04:00,480 Speaker 2: What you go an I'm saying. 70 00:04:01,280 --> 00:04:05,080 Speaker 1: I also know that it's really important to have the 71 00:04:05,080 --> 00:04:07,920 Speaker 1: tools in the toolbox, Like I mentioned, knowing that surrounding 72 00:04:07,960 --> 00:04:10,880 Speaker 1: myself with people that care about me is really important movement, 73 00:04:11,000 --> 00:04:12,280 Speaker 1: a massive tool for me. 74 00:04:12,360 --> 00:04:14,640 Speaker 2: I woke up this morning, sat down. 75 00:04:14,720 --> 00:04:17,000 Speaker 1: Journaled, like, got the thoughts out of my head, really 76 00:04:17,000 --> 00:04:19,320 Speaker 1: felt like I had a really great fresh start from 77 00:04:19,320 --> 00:04:21,720 Speaker 1: some of the things that were frustrating me yesterday. And 78 00:04:21,760 --> 00:04:24,920 Speaker 1: I recognize that every day I get the chance to 79 00:04:25,000 --> 00:04:27,279 Speaker 1: do that. Every second I get the chance to do that, 80 00:04:27,440 --> 00:04:30,800 Speaker 1: Every second is an opportunity to start fresh. I saw 81 00:04:30,800 --> 00:04:34,040 Speaker 1: something recently that really resonated with me, and it's framing 82 00:04:34,080 --> 00:04:37,440 Speaker 1: the day as if it was dollars. So, if you 83 00:04:37,560 --> 00:04:39,680 Speaker 1: have one thousand, four hundred and forty minutes in a 84 00:04:39,760 --> 00:04:44,080 Speaker 1: day and you have a bad two minutes, are you 85 00:04:44,160 --> 00:04:48,279 Speaker 1: going to let those two minutes ruin the other one thousand, 86 00:04:48,320 --> 00:04:51,400 Speaker 1: three hundred and thirty eight minutes. Are you going to 87 00:04:51,560 --> 00:04:53,919 Speaker 1: if you had one thousand, four hundred and forty dollars, 88 00:04:54,200 --> 00:04:57,480 Speaker 1: throw away one three hundred and thirty eight dollars because 89 00:04:57,760 --> 00:05:01,440 Speaker 1: you lost two dollars. No, you're not going to do 90 00:05:01,520 --> 00:05:03,560 Speaker 1: that you're going to do the best you can with 91 00:05:03,760 --> 00:05:09,320 Speaker 1: the remaining balance. And so when I have these days, weeks, hours, 92 00:05:09,440 --> 00:05:14,479 Speaker 1: minutes that feel heavy, I come back to this concept 93 00:05:14,520 --> 00:05:17,200 Speaker 1: that it doesn't need to make for a bad day. 94 00:05:17,320 --> 00:05:19,760 Speaker 1: A bad minute doesn't need to make for a bad day, 95 00:05:19,800 --> 00:05:23,160 Speaker 1: a frustrating week doesn't need to make for a bad year. 96 00:05:23,200 --> 00:05:24,680 Speaker 2: But it's up to you. 97 00:05:24,760 --> 00:05:28,120 Speaker 1: It's up to me to make the choice to do 98 00:05:28,160 --> 00:05:31,479 Speaker 1: the best that I can moving forward. 99 00:05:32,440 --> 00:05:34,320 Speaker 2: Heavy episode this week, a little vulnerable for me. 100 00:05:34,920 --> 00:05:37,400 Speaker 1: I again know that I'm not going through this on 101 00:05:37,440 --> 00:05:39,520 Speaker 1: my own, and so if you have experience, if you 102 00:05:39,520 --> 00:05:41,400 Speaker 1: want a yap, if you want to chat, always feel 103 00:05:41,400 --> 00:05:44,280 Speaker 1: free to shoot me and email over at Hello at 104 00:05:44,320 --> 00:05:47,320 Speaker 1: hurdle dot us or drop the Hurdle account a dm 105 00:05:48,040 --> 00:05:51,039 Speaker 1: over at Hurdle podcast. I'm really loving what's going on 106 00:05:51,200 --> 00:05:53,320 Speaker 1: in the Daily Hurdle channel. I hope that you're in there. 107 00:05:53,320 --> 00:05:56,120 Speaker 1: It's a subscriber channel over on at Hurdle podcast on 108 00:05:56,200 --> 00:05:59,000 Speaker 1: Instagram right now. In there, we're going back and forth 109 00:05:59,040 --> 00:06:02,640 Speaker 1: on a journaling channel that we are writing through one 110 00:06:02,680 --> 00:06:05,760 Speaker 1: prompt day for the rest of December, thinking of continuing 111 00:06:05,800 --> 00:06:08,920 Speaker 1: this to some sort of an extent in January. If 112 00:06:08,960 --> 00:06:12,080 Speaker 1: that's something that would excite you as a New Year's challenge, 113 00:06:12,480 --> 00:06:15,240 Speaker 1: shoot us a DM or tag hurdle in your story 114 00:06:15,279 --> 00:06:19,400 Speaker 1: and share five Minute Friday with your friends your followers. 115 00:06:19,480 --> 00:06:24,080 Speaker 1: No matter how big the following, the love is always appreciated. 116 00:06:24,640 --> 00:06:26,799 Speaker 2: And now a listener question. 117 00:06:27,480 --> 00:06:31,280 Speaker 1: Hey, Emily, love the show and your guests recently have 118 00:06:31,640 --> 00:06:32,520 Speaker 1: been fire. 119 00:06:32,800 --> 00:06:33,200 Speaker 2: Thank you. 120 00:06:34,200 --> 00:06:36,800 Speaker 1: My current hurdle is consistency with sleep. I've heard you 121 00:06:36,839 --> 00:06:39,680 Speaker 1: and your guests talk about the importance of recovery for performance, 122 00:06:39,960 --> 00:06:43,200 Speaker 1: but I often struggle with getting high quality restorative sleep, 123 00:06:43,320 --> 00:06:46,760 Speaker 1: even when I do prioritize the time in bed. I 124 00:06:46,880 --> 00:06:50,600 Speaker 1: do things like avoiding screens before bed and keeping my 125 00:06:50,720 --> 00:06:53,560 Speaker 1: room cool. But for someone who is already active and 126 00:06:53,600 --> 00:06:57,279 Speaker 1: fairly disciplined with training and nutrition, what would you say 127 00:06:57,279 --> 00:07:01,359 Speaker 1: has made the best impact on your overall sleep and 128 00:07:01,440 --> 00:07:05,240 Speaker 1: how do you get better sleep quality over just quantity. 129 00:07:05,640 --> 00:07:11,120 Speaker 1: Thanks so much, Tricia, that was a really well formed question. 130 00:07:11,280 --> 00:07:15,640 Speaker 1: Hig Trisia sleep is I love sleep, and I've done 131 00:07:15,640 --> 00:07:19,800 Speaker 1: a lot of things to really impact the overall quality, 132 00:07:19,840 --> 00:07:23,840 Speaker 1: which is what you're asking about specifically. Just so we're clear, 133 00:07:24,000 --> 00:07:26,560 Speaker 1: there's a difference between getting a lot of sleep and 134 00:07:26,600 --> 00:07:29,080 Speaker 1: getting a lot of good sleep just because you're someone 135 00:07:29,160 --> 00:07:32,000 Speaker 1: that can get eight to ten hours of sleep, If 136 00:07:32,040 --> 00:07:35,440 Speaker 1: that sleep is all light sleep and you're waking up often, 137 00:07:35,640 --> 00:07:39,960 Speaker 1: that won't serve you as well as say, seven hours 138 00:07:40,040 --> 00:07:44,200 Speaker 1: of high quality sleep that has higher concentrations of both 139 00:07:44,280 --> 00:07:47,720 Speaker 1: deep and rem sleep. I do have some episodes on 140 00:07:47,800 --> 00:07:50,680 Speaker 1: sleep in the Hurdle catalog, and I'll link one of 141 00:07:50,720 --> 00:07:54,480 Speaker 1: those in the show notes in this episode. When we 142 00:07:54,480 --> 00:07:56,520 Speaker 1: talk about sleep quality, there are a few things that 143 00:07:56,600 --> 00:08:01,520 Speaker 1: are non negotiables for me. I am all about blackout curtains. 144 00:08:01,560 --> 00:08:05,320 Speaker 1: I'm all about sleeping in a consistently dark room, whether 145 00:08:05,360 --> 00:08:09,800 Speaker 1: I'm here at home or I'm traveling, and so sometimes 146 00:08:10,080 --> 00:08:13,080 Speaker 1: when I have the opportunity to pick my own accommodations, 147 00:08:13,200 --> 00:08:16,560 Speaker 1: I'm looking to see what's on the windows. I know 148 00:08:16,600 --> 00:08:19,600 Speaker 1: that can be silly, but it really makes a major difference, 149 00:08:19,720 --> 00:08:23,240 Speaker 1: especially if you are traveling across time zones, to do 150 00:08:23,320 --> 00:08:26,760 Speaker 1: the best you can with setting up your circadian rhythm 151 00:08:26,960 --> 00:08:30,040 Speaker 1: in a new place. The other thing that I'm really 152 00:08:30,040 --> 00:08:34,120 Speaker 1: big on is a cool room. I would say that 153 00:08:34,760 --> 00:08:38,040 Speaker 1: I'm not sleeping in a room that's warmer than sixty 154 00:08:38,120 --> 00:08:41,480 Speaker 1: five degrees, give or take, and I'm the kind of 155 00:08:41,520 --> 00:08:45,680 Speaker 1: person that I do love being cozy. I do love 156 00:08:45,760 --> 00:08:47,920 Speaker 1: being warm, but I do not like to be warm 157 00:08:47,960 --> 00:08:50,200 Speaker 1: to sleep. So I'm the kind of person that I 158 00:08:50,280 --> 00:08:53,880 Speaker 1: might not even turn my heat on some nights. I do, however, 159 00:08:54,520 --> 00:08:58,120 Speaker 1: have the eight sleep pod pro the mattress topper, and 160 00:08:58,160 --> 00:09:01,040 Speaker 1: that warms my actual bed. So I'll get into the 161 00:09:01,080 --> 00:09:03,360 Speaker 1: bed and the bed is warm and cozy, and then 162 00:09:03,360 --> 00:09:06,240 Speaker 1: the air around me is cooler, and that sets up 163 00:09:06,440 --> 00:09:12,240 Speaker 1: a really nice Goldilock situation for my sleep. So I 164 00:09:12,280 --> 00:09:14,880 Speaker 1: talked about the benefits of making your room dark. I 165 00:09:14,920 --> 00:09:18,760 Speaker 1: talk about the benefits of making your room cool. And 166 00:09:18,800 --> 00:09:22,400 Speaker 1: then you mentioned Tricia not looking at screens before bed. 167 00:09:22,480 --> 00:09:25,680 Speaker 1: That's a really helpful trick to get your body and 168 00:09:25,760 --> 00:09:29,680 Speaker 1: brain ready for the activity that's ahead, which is rest. 169 00:09:30,559 --> 00:09:35,040 Speaker 1: The last tip I will offer you is making it 170 00:09:35,080 --> 00:09:37,640 Speaker 1: a priority to get into bed at a time that 171 00:09:37,679 --> 00:09:39,240 Speaker 1: you feel like supports your schedule. 172 00:09:39,320 --> 00:09:41,480 Speaker 2: So I am a morning person. I talk about it 173 00:09:41,520 --> 00:09:42,200 Speaker 2: all the time. 174 00:09:42,280 --> 00:09:46,200 Speaker 1: I'm naturally waking up between five fifteen and six am 175 00:09:46,320 --> 00:09:49,040 Speaker 1: most days, and that's because I make it a priority 176 00:09:49,080 --> 00:09:51,960 Speaker 1: to get into my bed and sleep before nine point 177 00:09:51,960 --> 00:09:52,320 Speaker 1: thirty eight. 178 00:09:52,600 --> 00:09:54,360 Speaker 2: So I'm getting into my bed. 179 00:09:54,679 --> 00:09:57,120 Speaker 1: I've set up the environment the best way that I 180 00:09:57,160 --> 00:10:00,480 Speaker 1: know that I can, and I'm setting my self up 181 00:10:00,480 --> 00:10:04,560 Speaker 1: for success by making that success a priority. So, just 182 00:10:04,640 --> 00:10:08,400 Speaker 1: like anything when it comes to what's important to you, 183 00:10:08,920 --> 00:10:11,560 Speaker 1: if it's important, you need to make accommodations for it, 184 00:10:11,640 --> 00:10:15,240 Speaker 1: and sleep is no exception. One other thing I know 185 00:10:15,320 --> 00:10:19,360 Speaker 1: I mentioned quality versus quantity. You won't really know that 186 00:10:19,480 --> 00:10:23,080 Speaker 1: much about your sleep quality unless you're wearing some type 187 00:10:23,160 --> 00:10:26,600 Speaker 1: of wearable. I wear an aura ring constantly, but if 188 00:10:26,600 --> 00:10:29,920 Speaker 1: you have an Apple, watch, a garment, a chorus, a whoop. 189 00:10:30,080 --> 00:10:33,360 Speaker 1: So many different devices now can monitor the different sleep 190 00:10:33,400 --> 00:10:36,400 Speaker 1: stages that you're in throughout the night. So it could 191 00:10:36,400 --> 00:10:38,880 Speaker 1: be something to throw on your holiday wish list if 192 00:10:38,920 --> 00:10:43,560 Speaker 1: you are genuinely very serious about trying different approaches to 193 00:10:43,760 --> 00:10:47,400 Speaker 1: better the quality of your sleep. I'm going to link 194 00:10:47,440 --> 00:10:49,559 Speaker 1: some of my favorites, including the aura and the whoop 195 00:10:49,559 --> 00:10:52,040 Speaker 1: in the show notes as well. If that is of 196 00:10:52,120 --> 00:10:55,439 Speaker 1: interest for you, Make sure you're falling along over on 197 00:10:55,440 --> 00:10:58,120 Speaker 1: social It's a hurdle podcast. I'm over at Emily a 198 00:10:58,200 --> 00:11:00,600 Speaker 1: body another hurdle conquered. 199 00:11:00,920 --> 00:11:01,960 Speaker 2: Catch you guys next week. 200 00:11:11,480 --> 00:11:11,600 Speaker 1: Hm