Why It May Be Your Thoughts Keeping You Fat, Tired or Injured in Menopause

Real quick, before we dive into this episode, I have a little sleep secret I want to tell you about. Look, sleep is crucial for your fitness, but it's crucial for just plain old everyday life and function. And I find I sleep great unless I have a migraine. And I've had more than my fair share since perimenopause all the way through postmenopause. My secret weapon was Blue Sky CBD sleep gels. Each gel contains 25mg of CBD and 25mg CBN for deep restorative sleep. Something about it helps to reduce inflammation, which I believe for me was key in helping me get to sleep. But the biggest thing is so many of the over-the-counter solutions, whether for sleep or migraines, can ruin gut health, and liver health. Neither one of those did I want to be problematic for me. So this option is recommended by healthcare providers worldwide and backed by thousands of happy customers, many of whom come from our Flipping 50 community. There is zero THC, so it's non-habit-forming. It's made by a trusted family-owned company that we all can feel good about. Third-party tested for purity and potency. And if you're interested, you too can try a sample for just $6. But even better, you can get 30% off forever with discount code FLIPPING50. That's FLIPPING50. Just go to flipping50.com/blueskycbd. We'll put that link in the show notes and you'll find it everywhere on Flipping 50 at My Favorites. What are you waiting for? Good night.

Yes, of course your reduced estrogen levels contribute to your risk of injuries, but look, it could be your thoughts keeping you fat, tired, or injured right now. We've got a way for you to tap into the power of your thoughts in this episode, meaning find out, are they keeping you fat, sick, or exhausted? Or are they helping you get where you want to go?

I'm Debra Atkinson, and you're listening to Flipping 50. I started this podcast over a decade ago to answer questions about fitness and menopause and beyond before you know to ask them. The goal: to help accelerate your results with the science and the practical application of proven protocols. While living your best life. There's no more powerful health influencer in the world than a midlife woman. It's not just you, but it's the 3 generations that you influence. My unique 40-year career, including being a university senior lecturer in kinesiology, an industry subject matter expert, an international speaker, to founder of the first and the only exclusively made for menopause and beyond fitness membership in the world. Every week I interview experts behind the science of optimal hormone balancing, fitness, and longevity, and share answers to our community's questions so you can have the vitality and the energy you want, need, and deserve.

My guest today, Rihanna Malia, is an accomplished transformation coach trained in Evolved neurolinguistic programming, quantum time release, and advanced trauma-aware coaching, who empowers ambitious women to live a confident and trauma-free life. With over 20 years of coaching experience, Rhianna has helped hundreds of women find true love, create personal and professional pivots, and overcome obstacles to help them live their best lives. Using her expertise in quantum biology and neuroscience, she's helping successful, ambitious women tap into their unconscious minds to uncover and heal the root causes of their psychological and emotional blocks through Quantum Pattern Protocol. Rhiana offers a balanced and effective path to healing and growth, and she helps women achieve their goals one step at a time. Rhiana is also the co-founder of the collective Co-Influence Institute, a transformative platform for learning and healing through spiritual awakenings and holistic experiences. She's been featured on the Mama Hood blog, Brilliant Magazine, Women of Influence, and podcasts such as Is Manifesting Bullshit?, Inspire Heard, and the popular radio show Fifty Shades of Bullshit. And those are some great titles, are they not? I can't wait for you to listen to this episode if you're feeling this year didn't quite start off as planned. This wasn't the dream you had in mind, and you feel like you're doing the things, but you're spinning your wheels. This is for you. Welcome, Rihanna Malia. Thank you so much for being here.

Thank you for having me.

All right, so we talked a little bit in the green room. I said, no, no, no, stop, stop, stop. We want to do this organically, and I really want our audience members to hear the story for first time that I did, so I know a little bit. But for somebody to be in this space and be such a helping soul for other women, a lot of times they've gone through their own trauma. How did you end up doing what you're doing?

Absolutely. I think we all have those stories, don't we?

Yeah.

Um, so I grew up in Minnesota. My mom was a single mom, spent all my summers at my grandparents' house in a tiny town in southern Minnesota in a horse barn. And my dad wasn't really around here and there. He had another family in California, didn't really help my mom. I went off to college. He said, "Okay, great. I'm going to help pay for your dorm." I got there, 2 months in, I got the call. The bill was never paid and you're maxed on loans. And so I had a choice. So I could either leave school or figure it out. So one of my superpowers is I'm incredibly resourceful. So I got 3 jobs. I filled a 5-bedroom house. Who rents a 5-bedroom house to an 18-year-old? Beyond me. College town. But there was that piece, like that dad piece, right, of constantly being disappointed and broken promises. Fast forward a couple of years, met my very— we were very young— met my future husband, got married, kind of knew. Something was not quite right, but you're young and you just want to believe that it'll all work out. Had a very lonely marriage. We had a lot of stuff, and then we had our beautiful miracle baby, Maddie, and then we divorced. And when we divorced, it's not like it was a surprise. It was a long time coming, but then it turned from pretty amicable to pretty crazy and volatile and awful. So After that, I mean, when you have that experience, right, you have to heal, you have to figure it out. So you do all the things you're told to do. You talk about it in therapy, you talk about with your girlfriends, you read all the books, you listen to the podcasts, you give it time. And while beneficial, it was kind of temporary. And so I found myself making some progress and doing the things, but that internal peace, like, it just— the anger, the sadness, resentment, the fear, all of that was pretty, pretty present. So I kept going in my journey, and in this time I was both working in the personal development space and heading up the practice development for the largest independent oncology group in the Midwest. And then my father kind of came back into the picture and was like, you know, this is a perfect time for you to come take over the family business. And Maddie was about to turn 9, and my mom had just had this surgery. My parents had been divorced since I was 2. And everything in me said, don't do it, don't do it, don't do it. But I so desperately wanted a break to breathe. So I moved my mom, my daughter, 2 horses, and 3 cats across the country. Didn't know anyone in California except him, really. Got here and very quickly also had that like gnawing gut feeling that something was very, very wrong. Ignored it because I just made this massive thing and the most important piece in that choice was I made a promise to Maddie that I would only disrupt her life once. Like, I was taking her away from her friends and her school and everything she knew, and I was only going to do it once. So now I'm here and it feels like something's very wrong. And I'm going, what did I just do? Right? What did I just do? And come to find out, and we won't get into it all, but I ended up being in the studio one afternoon and all of a sudden was in handcuffs with a gun to my head, surrounded by federal agents. And this business, um, there was a whole bunch of stuff going on that wasn't quite legal that I was not aware of. So now here I was again, massive betrayal. Like, who does this? What father? Like, from my— like, putting not only me in danger but my little girl and my mom.

Yeah.

And now I'm in California with no family, no job, no income, and I have to make a choice. We can go back to Minnesota in a heartbeat and back into our loving community, or I can keep my promise to Maddie. So I went back to school, I got a real estate license, threw a couple hundred thousand dollars on credit cards to keep us going, started building up practice, and then started coaching realtors in that space to help them build their business. In that aftermath of that massive betrayal and loss and like how like I'm living in a bad lifetime movie. How am I going to get through this? Went back to therapy and then again talking about it, writing the letters that I never sent, you know, all of those things and realizing again, staying in the story and the anger and the how could this happen and how could he do this to me? It just again kept it all very much like front and center and alive, right? And when we're focused on all of that, negativity and the yucky, then that's what keeps showing up in our life. And this is where like that forgiveness piece becomes so important and alchemical forgiveness specifically, because I don't know about you, but a lot of my clients get very tripped up on forgiveness. They're like, I don't want to let that person off the hook. And I realized in that moment, I was— all of my joy and all of my ability to be present was just stolen because I was so upset and sad and angry and just destroyed. By these circumstances. And so I fully forgave my father. But that does not mean he gets a seat at the table, right? So, but it doesn't, that doesn't like, it's not present for me. But in that process, someone had introduced some of this quantum healing technique to me. And I thought, well, you know, what the, what the heck, it can't hurt. And in a matter of weeks, there were parts of me that I didn't recognize in all the best way. And finally, like, this massive shift and the release and the, you know, installing new neurology and new behavior, new strategy. And so for me, that became really, really clear that this was the work that I was meant to do in this world. So then I went and dove deep and spent some years then doing massive master training to become a practitioner of evolved neurolinguistic programming, quantum time release, and, and really master trained as a trauma unconscious coach for ambitious women who are looking to live the life they're meant to live.

So much there to unpack. That was so good. And one thing I want to come back to before we, for everybody, define. So I think a lot of people have heard of NLP. I think a lot of people could not say what that is. You know, if they had to describe it to their best friend or their daughter, they would be at a loss, right? I can't tell you what it is, right? They just know they've heard of it. And so I want to come back and define that. But first, the forgiveness piece, I think the biggest aha moment for most people is that's not for them, that's for me, because otherwise I'm dragging that ball and chain around and you're wasting your time and your energy. And as you said, the letters and the continuing to write and think and the I think the ruminating that women are so good at, you know, like a guy can get over things like that or forget it, you know, but we love to like get in there, lay around, roll in it. And, you know, and what that means is that's our present. We're dragging it with us. And so we can't possibly have something different if we're focused on our anger, bitterness, or whatever for, for the thing. So I think forgiving a lot of times, even when there's another person involved, you're forgiving yourself too, because there's some level, some bit of, if I had done something different, you know, or said something different in that moment. And so there are so many layers to that. I really love it. And this is so timely. We're doing this at a time when Mel Robbins has just written a book. She's starting to talk all over it. If you right now, if you probably Google it and stay with us here, but, you know, she talks about Let Them and she talks about the possibility that there's two right answers. There's two ways of believing. And I think the most important thing there is what you believe or what you feel is right. You know, it's not necessarily a 'your feelings are wrong' kind of thing. It's, you know, you felt the way you felt and just allowing that to be and that there could be two sides of the same story, I think, is just— we can be so much more peaceful when we realize that's true.

Yes.

So good. And this is really, I think, at the crux for a lot of people. You may be wondering if you're listening, did I actually tune into Flipping 50? Fitness podcast. So here's how this is related, everyone. This is, you know, at the core of what it is you're doing, the actions you're taking, and your belief that maybe something is in your way. Sometimes it's not a physical thing. It's not the actual time or lack of it on the calendar. It's, it's weight and energy that you're dragging around. And there's a What is a really good country music song that said it's the weight of the things you think you want, right? And so tell us a little bit more about NLP. First of all, define that for someone like, and let's pretend you're AI and I'm saying define that like you're talking to a 5-year-old right now.

NLP has been around for a million years, right? It's been around for forever. And really, what an evolved NLP just adds, another level of like the energetics and the reverse engineering and some of the intuitive pieces. But NLP really, at its most basic thing, is a mastery of communication in a way that becomes seamless. And I loved what you just said. You started talking about there can be two sides and having a bit of a compassionate, a different perspective. And in using NLP in the work with my clients, there's a lot of things that I teach around frames and different things that actually change your model of the world. One of which being an NLP model of communication, which we talk about, like, if you think about any external event, so you and I could be sitting together watching a sunset. And we're watching it. And once we experience that sunset and the external event kind of comes in and then we filter it through all of our senses, right? What we hear, what we see, what we feel, what we can smell, touch, think. And then it comes into our brain and we have to delete and distort and organize because the brain can't handle the amount of bits of information coming in every second. We have to categorize it. So it's just impossible. So when we do that and it runs through all of our filters and all of our stories and all of our beliefs and all of our experiences and mixes with our physiology, that becomes our state, which creates our behavior. But the thing is, is that once something happens, it's no longer real because you and I watched the same sunset together, having a glass of wine, and we were going to paint it and we would be painting two different paintings because it's our perceptions. And so Part of that understanding of like, we probably missed something, right? We could have missed something in something that someone else said. And also really teaching something that's one of the most powerful transformation philosophies is perception is projection. And in understanding that we can't see in others what isn't present in ourselves, and it's not necessarily an equal equal But it's the reason why we often end up in trouble in relationships, because we meet someone and, oh my gosh, you're amazing. Oh my gosh, you're amazing. I love you. Okay, let's be together. And then all of a sudden that person looks at you and says, oh my gosh, Deb, that baggage looks heavy, right? Because we all have baggage. If you've been on this planet longer than 15 minutes, you have baggage. And that person says, let me take some of that for you and let me carry it. And you're like, oh my gosh, this is amazing, this person really loves me. And so we hand over our baggage to them, and then all of a sudden we find ourselves in a situation a couple years later going, looking at that person and going, I don't know who you are, you're not the person I fell in love with, because they're just projecting back to us all of our unhealed stuff. And so NLP, part of the magic of NLP is getting to tap into the unconscious mind where all the magic happens, but also really getting to take back all of that stuff, have a master in mastery of communication, and heal what needs to be healed without again going back into the story that caused all the pain and the trauma in the first place, and getting to powerfully make clean yes and clean no decisions that are values-driven so that you get out of that place of maybe in the indecision and the drama and the noise and the decision fatigue that comes from not trusting yourself, which we often find ourselves in those positions. So it gives you the ability to fall in love with yourself again, to trust yourself, to confidently hold boundaries, expertly communicate your needs, and to really deepen the richness in every single one of your relationships.

I want to, I want to give you a bit of a case study. I'm having maybe unpack it a little bit. So this is, you know, and I want to do this with respect and enough confidentiality here. So we're not actually revealing anybody's name or any instance that could tie them to or tie me to them or them to me. But, you know, there's an instance I know where I've experienced clients who are— and it's notorious that we're women in your 50s and your 60s, your 70s. We were taught to work hard and we were taught that if we worked hard, we would get better results and we got praise for working hard. And so sometimes in certain areas where now today we want to work a little smarter and the harder we work, the more we may actually throw our hormones and ourselves under the bus. You know, it's a hard concept that actually doing less but of the right thing might get you better results. So I sometimes bump into this with clients who are hard workers and, and have the belief that we need to work a little bit harder. But I've unpacked this with different people and in different ways. So it's been said many ways, but the summary of it is at one time somebody either rewarded them and only praised them if they worked hard or told them at some point they weren't very smart. And so of course they had to work harder or that they were literally dumb, you know, and use those words. And we're talking often this was when women were young. Very young, and now they're in their 50s, 60s, or beyond having a hard time because they're still carrying that around.

Yes.

Talk a little bit about if we were talking to that woman who essentially maybe is that little girl, what would you do or say or where would you start?

Hey, this is Debra Atkinson. I love creating the Flipping 50 podcast for you, and I have for over a decade. I also love helping midlife women shift not only their physical energy but their beliefs about what effective exercise looks like and how much it can positively and powerfully impact your life, how you menopause, and exercise in menopause determines how you will live, not just now, but decades from now. If you're not exercising right now, you're getting tired, not stronger, or you think you don't have time or the energy to exercise, do a 5-day Flip with me. I'll send you one short video a day for 5 days. It's just 15 to 20 minutes long. So you can see exactly how I plan out a fitness plan for myself and for thousands of clients I've worked with. You can get this at flipping50.com/flip. Right now.

What are you waiting for?

Let's start flipping 50 together.

Hmm. So 90% of who we are is determined between the ages of 0 and 7. So the little girl who was 5, who did something and then made a decision that said, oh, if I want to be loved, I can't be too much. Or if I want to be loved, I should be quiet or make myself small. Or if I don't want to be in trouble, I should blah blah blah. Or if I want to receive love and attention and affection, I need to like get all A's and win every game. All, all of those things, right? We all have stuff like that. And those decisions and those beliefs then we hold for the rest of our life. So if you think about everything, if you think about your body for just for a second, physically, everything from the neck up is your conscious mind. It is your critical faculties. It's everything we know we know. It's our goal setter. We use it all day long. So who makes it, makes us successful and effective? It's 10%. Everything from the neck down, then the rest of our body, the other 90%, is the unconscious mind. So if the conscious mind is our goal setter, the unconscious mind is our goal getter. It's the operating system, it's the general, but it is the literal library of everything you've ever experienced in your entire life. Everything that's ever been said to you, done to you, everything you've ever said to another human being, and it is stored at a cellular level. So most people think of memory as being in the brain. We know that not to be true, right? Memory is cellular. And when it's not released properly, we see things like anxiety and depression and overwhelm and autoimmune disorders and injury and illness and disease and the physical part of the weight that can't be released and cycles and patterns of behaviors that continue to show up and never, ever, ever get broken. So I do something in my practice called Quantum Time Release, where we get to release the built-up charge of that weight, of that negative energy from anger, sadness, fear, guilt, and shame, and all of those limiting beliefs and decisions that we've carried around in a painless, peaceful way without going back into any of the memory of anything that was traumatic or painful. So you get to have a clean slate and you get to get the learnings, and then you get to future pace and have it create a new relationship and new neural pathways around those emotions going forward so that you can actually get to then receive what's meant for you and then actually create and live the life that's meant for you instead of just continuing to wish for it.

So good. Okay, so I want to— I'm going to play devil's advocate just a little bit. So there is a little bit of, you know, I'm caught up in this because my— this is my personality. This is who I am. Like, I work hard and I'm known for that. And people say, well, keep doing you. You do you. Well, that's who I am. So without that struggle, it's almost as if it's their crack, even though it's not serving them. So to anybody who's listening, if you can identify with this, you know, it's if we suddenly said, you're not going to have to work hard to get it. Some of us wouldn't know what to do with ourselves if we weren't working hard. What do we, what do we do with that, Brianna?

Well, again, it's, it's part of a bigger conversation. So I use a framework that I've developed called the Quantum Pattern Protocol. And what I love about this and why it's my life's work is because we start where we start and we go all the way through. So in that initial piece where we really kind of figure out where you are and very specifically what you want, and then what's underneath it all and what's driving it. So the uns and the less, right? The powerless, the unworthy, the hopeless, the unloved, the abandonment stuff, like all of that stuff so that we can excavate those core stories that you're really, really committed to, whether you're aware of them or not, that are keeping you stuck. Like, I have to work hard or it's not worth it, or I won't be appreciated or valued or whatever it is. But we have to have the clarity and awareness first, which is great, right? That's the kind of the foundation for any growth or transformation. But most work, or a lot of the work in this, in the world, in this space, in my opinion, it's really that leans on the awareness and clarity. Like, great, now I know this. Well, what the heck do I do with it? It doesn't actually replace the behavior. So the conscious mind can't fill in the blanks. It's why most people who start therapy or coaching or any kind of help resolution work, they start something, they make some progress, that feels really good, and then life comes at you because it always will. And rather than staying where they were in that progress, it's like rubber band, bam, they just revert back to all the old stuff. And then they say, I don't know what's wrong with me. It's just not meant for me. I've done the therapy, I've read the books, I did all this stuff, and I just— it all happens to be the same. Because you have to replace all— if we're going to blow out strategy and programming and thoughts and beliefs and all this stuff, you have to replace it with something else, or else of course you're going to revert back to what you used to do because that's all that your, your brain knows. And so once we can do that dysfunctional detox and actually like clear out everything that's no longer serving you, then we can replace it and create what's next.

Very cool. So before we got you here and got you on, you know, I, we were talking about this collectively. I had just talked about this. We repeat, you know what, we have 60 to 70,000 thoughts a day. 90% of them are the same as yesterday. So we give a lot of lip service to, like, wanting to change. Like, I want to change. I want to change my habits. I want to change my behavior. I want to become somebody who exercises on a regular basis or whatever it might be. It's going to be awful hard to do that if we're repeating those. But something that you made me aware of is that 75% of those thoughts are also negative.

Yes, ma'am.

Why do you think that is? And, and is that the same statistic for women as for men?

Hmm, it's a good question. I can't answer that, so I'm not going to make it up. But the reason is this. So when I share that same thing with my clients, and I'll say, look, we— because it's that 65,000 to 85,000 thoughts a day, 90% of those are the same thoughts you thought yesterday and the day before and the night before and the week before, and for sure in the middle of the night when we're ruminating of all the what-ifs. And 75% of those thoughts are negative. And I get so much pushback because I have, you know, again, ambitious, successful women doing all the things. They're like, no, I'm a pretty positive thinker. But I do something with my clients and we do an analysis and they're like, oh. So we very quickly realize that, uh-oh, how our brains are wired. Really what you're thinking about is all the things you don't want, right? I don't want this. I don't want to feel this way anymore. I don't want to be alone. I don't want to be in a relationship where I'm not cherished and valued and adored. And I don't want to be, you know, just unhappy and surviving my life. And I don't want to have this extra weight anymore. And I don't want to be in this financial position. And the universe, just like the unconscious mind, can't— doesn't hear the clarifying don't, right? It just knows what you're really focused on. And so Universal law says it's just going to keep giving it to you. And this is why people end up in the same relationships over and over again, in the same physical health situations over and over again, in the same conflicts with co-workers or siblings. And they're like, I don't know, I don't know, I— how am I here again? I don't know. So I always tell people, like, very, very early on, I'm going to equip you with a very swift and precise process to flip the focus of that. And we do something in my practice called away and toward, and it's, it's one of the fastest ways to change your physical reality. And I love it because people are like, really, this is it? Pretty simple, pretty magical.

Oh, and you're just teasing us with that. You're not going to help us.

All right, you want a little— you want to walk through it? Okay, here's what we would do if we were together. And first, so I would have you think about— if you're sitting in a room, I'd have you think about like that you have walls, and you and I are both in rooms right now with walls. So I want you to think about a wall to your left or to your right, and one of those walls is your away wall. And on that wall is everything you don't want. You don't want more of, ever again, you don't want, period, whatever. So that's your away wall. Would that be to your left or to your right? Left. Okay, so then to your right is your toward wall. Now on your toward wall is everything you want, all your wishes, dreams, goals, desires, all of it. So what we would do is we would actually make two— we take two clean pieces of paper and I'd have you write down an exhaustive list of all of those things. So if you want to play around right now, play along as long as you're not driving. Just write 5. Take 2 pieces of paper. On one, I want you to write away, and on the other, I want you to write toward. 5 things you don't want, 5 things you do. So just pretend then that that list is exhaustive, right? It's everything you can think of. And then what I'm going to have you do is for the next 3 days, I'm going to have you wear a rubber band and not like a smushy scrunchie, like like the office kind, so that when you, when you snap it, it hurts like a son of a gun. And for the next 3 days, every time you find yourself either like recognizing that you're in a, like a downward kind of low vibrational, low frequency energy thought pattern, or you recognize after the fact because you kind of feel off or pissy or sad or whatever, that, oh, I was probably thinking about something or you just don't feel good in your body, I want you to snap that rubber band hard enough so it stings. And then I want you to choose a better feeling thought. But I want you to pick something. First of all, I want 99% of the time you were thinking about something on that away wall list, I promise you. So the, the easiest way is I'll have people keep just a screenshot of their toward list on their phone so they can always access it. Pick something on that list and flip the focus and just the energy and the attention goes to that. And if you don't have access to it, I want you to think about something that you are really grateful for. Could be the tiniest thing, like the sun is shining on my face or there's a cute puppy or whatever it is. Like, obviously we know gratitude is one of the fastest ways out of those low vibe situations. And then to take it a step further, if you're still kind of there, ask yourself in this moment, who can I serve? And it doesn't have to be a big gesture. It could be an intention or a text to a girlfriend or bringing the can up from the driveway for your neighbor who didn't bring their trash up, but like doing something or thinking about someone else. And over the course of 3 days, a few things happen. Number 1, people go, oh my gosh, I can't believe how many times my wrist is out. Photos, there's like welts, like they're like snapping, snapping. And the point is to not be like, you know, stepping over emotion or some idea of toxic positivity. The faster you can recognize it, the faster you can pull yourself out of it, and all of a sudden it starts shifting. So when people are constantly talking about— I'm going to use relationships for an example— all the men I meet are fill in the blank. They're all emotionally unavailable. They're all, you know, this. None of them are who they say they are. They're all, you know, just want younger women. So that's the world as we speak. If those are the thoughts we're having and the things that we're saying and the things we're saying to our girlfriends, that's what we get to see and that's what shows up. So when we flip that focus and we start speaking other things into reality, and the focus is on what we want, it's amazing how quickly those things start to show up. So then after 3 days, right, so I have them check in with me every day by whatever means, a voice note or text or whatever. The amount of times that they're snapping is like reduced significantly, but the whole point is, is the, the, they can recognize it and flip the switch. So they go from spending 75% of their day in thinking about things they don't want and all the stress and all of that to focusing on the things that they do. And almost immediately things start to shift energetically. And, you know, in, in the physical world that we live in, because you— once you stop focusing on all the negative and all the things that you don't want, then the other stuff gets to show up. So That is kind of an in real time example of something you guys can do right now.

So good.

And play with that. Like, play full out for the next 3 days. See what happens in your world and what do you notice?

Yeah. So good. And so applicable to everything. But here's where we see this the most here is women are talking about weight that they don't want. They're talking about the belly fat that they don't want. And or I will hear someone after getting sick and then having to take time off, they would say, that's exactly what I didn't want to happen. That's exactly what I was worried about. And it was like, oh, geez, here we go. So this is so good. And I think even though you think you're at an intellectual level where you think you're super positive, you pointed out, any of us can do it. We can do it by default. We can do it without thinking, without knowing we're doing it. And you've really shared some great nuggets here. Where can everybody follow you?

Yes. So Facebook and Instagram is @Riannamalia. My website is riannamalia.com. YouTube, TikTok, LinkedIn. It's all there. And then I would love to offer your incredible listeners on my website, if you can go to the gifts page. So gifts are my love language. I love giving gifts. I also love getting them. But I've, I've prepared a few things so that you can go and just, just take advantage of that. One is a journal that you probably all would love, which is called Falling in Love with Myself Again. So I'd love for you to go grab that. And also feel free to book a complimentary call. Any of your listeners that would like to have a conversation, I'm happy to do that. Where we would— we could just really get some clarity around where you are and what it is that you do want and make some recommendations to help kind of move you in the direction of that.

So good. And there you have it, everybody. Such a generous offer. So, Rihanna, thank you. It's been such a pleasure to have you here.

Thank you.

For any of you, you know, who are— you're looking under every rock, you're looking at gluten and dairy, and you're looking at the amount of protein and carbs, and you're looking at the squats and the lunges and the walking, you know, sometimes it's hiding in places where you least expect it. And that's why what Rihanna has said here today is so very important. So if you are walking, you know, this was about a 30-minute walk right now. I encourage you to go do an another loop and listen to it again, if not today, another day, because some of this will sink in and some of it might take a second pass to really resonate. And, you know, I highly encourage you if you're walking or you're lifting, you know, I love that. If you're driving, you didn't actually do the activity, but sit down with pen and paper because there's something magical that happens then and do this for yourself. And we will have all the places to connect with Rihanna in the show notes. So be sure that you come over flipping50.com/podcast where you'll see them all. Thank you again for being here.

Thank you so much.

Thank you so much for listening. To listen and access a decade of episodes and the show notes, visit flipping50.com where you. You'll be able to find all of our prior episodes, and I made it easy for you to make the most of your listening time by selecting 5 specific areas most commonly high priorities for our community and giving you top 10 lists if you let me know you'd love them. If you know a midlife woman or a soon-to-be one who wants to optimize her midlife energy energy and time with the right exercise and lifestyle changes and a mindset shift about just what is possible. Share this podcast with her and I thank you. There is no more powerful health influencer in the world than you, midlife woman.