This podcast episode elucidates the intricate relationship between hormonal changes during menopause and various health factors, particularly emphasizing the role of functional medicine in addressing these challenges. We engage in a profound discussion with Ricky Trigalu, a dedicated expert in functional medicine and nutrition, who shares his transformative journey from a high-tech executive to a practitioner focused on holistic health. Throughout our conversation, we traverse essential topics such as the physiological shifts women experience during menopause, the significance of maintaining hormonal balance, and practical strategies for enhancing overall well-being. Ricky provides invaluable insights on managing symptoms naturally, including the importance of nutrition, lifestyle adjustments, and the impact of stress management on hormonal health. This episode serves as a crucial resource for women navigating the complexities of menopause and seeking to foster a healthier, more vibrant life.

Takeaways:

1. The podcast emphasizes the importance of understanding functional medicine to address chronic health issues and promote overall well-being.
2. Listeners are informed that hormonal imbalances during menopause can significantly affect various bodily functions, including metabolism and mood regulation.
3. The discussion highlights that stress management, adequate sleep, and proper nutrition are essential for maintaining energy and mood during menopause.
4. Ricky Trigalu shares his personal journey into functional medicine, illustrating how life experiences can lead to a significant career transformation.
5. The episode provides insights into the role of vitamins and minerals, particularly vitamin D and magnesium, in supporting women's health during menopausal transitions.
6. The importance of a balanced diet, rich in healthy fats and sufficient hydration, is discussed as a means of combating skin dryness and other menopause-related issues.

Hello everyone.

Welcome back to busy Free Mind your Go to podcast for mental wellness, mindful nutrition and practical tips to thrive in modern life.

We share insights, tools and expert conversations to help you reduce stress, build resilience and care for your mind and body.

Today we are joined by Ricky Trigalu, a passionate functional medicine and nutrition expert work who helps drive in individuals go beyond feeling fine by uncovering roots of fatigue, brain fog and stubborn health issues guiding them toward lasting vitality.

Hi Ricky, how are you?

Hi Cheepana, it's so good to have you.

Thank you, thank you so much for joining us.

Please tell us your journey on this field.

Yes.

So actually I started my career like 30 years ago as an engineer, as a software engineer and I climbed the ladder like everybody else until I became an executive in high tech.

And something happened through my life during this period of life that first of all I was highly stressful.

I was not available in house enough for my kids and I noticed that there is a mental health issues in one of my kids and I decided that I wanted to understand what's going on.

So of course, as every other mom, I took him to traditional doctors and he gave him antidepressant and I saw that actually the antidepressant makes things even worse.

And after six months I started to search, started to try to understand what's really going on.

And I found functional medicine.

This is how I learned about functional medicine.

And through a functional medicine practitioner we actually learned that his thyroid stopped functioning, didn't function well and that came from stress and for other reasons.

And when I went to the traditional doctors, to the endocrinologist, they tell us that we just need to continue monitor it and at some point he will need medication for life.

And I didn't accept this answer.

I said okay, I have to stop the progression, I have to try to reverse the situation.

And traditional medicine just doesn't touch it to just mask the problem.

And this is how I learned about functional medicine.

Of course now he is 17 and he's much better.

He doesn't need any medication, he doesn't have a thyroid issue course, he doesn't have mental issues.

But this is what really brought me into the studying that only for my family, for myself, for my relative.

But after five years of studying I decided that I quit the job, I quit my high tech job and I moved to complete functional medicine and that's what I do today.

Very inspiring, very inspiring.

Thank you.

I'm so happy today because we are going to talk about women and menopause.

We have so many questions for you.

My first question is why do hot flashes and night sweats happen?

Yeah.

And can they be managed naturally?

Yeah.

So this is the number one question I am always asked.

First of all, I start by saying that not all women who go through menopausal phases will experience hot flashes or night sweat.

Some of them not.

Some of them will.

Some of them not.

Some of them will experience other menopause symptoms like sleep issues like weight gain, like high stress, that they cannot cope, that they will.

Some.

Some will experience hair thinning.

There.

There are so many symptoms.

And the reason for that is because the hormones, and I'm talking about the sex hormones, the estrogens, which are.

There are three estrogens.

E1, E2, E3.

There's the progesterone and then.

Then there is the testosterone also in women.

And of course in men, those needs to work in balance with each other.

And when the estrogen drops before the progesterone or the testerone in some cases will drop first before the estrogen, then these hormones are out of balance.

Now, we're familiar with these hormones in relates to libido and fertility.

But these main hormones, sex hormones, they're also responsible for body temperature, they're also responsible for cholesterol regulation, they're also responsible for metabolism, they're also responsible for health.

They're responsible for so many functions.

And that's why when they are out of balance, we expose our body to so many health risks.

And some people will experience that through hot flashes and night sweat, which are related to palate and blotter.

And that's the reason.

Okay, so how can women maintain energy and mood during menopause without hormone replacement?

Yes.

So like we said, many functions are related to these hormones.

And these are basically the adrenal function, mood, and also brain fog.

And also energy levels are derived from adrenal function.

So when these hormones are out of balance, also the adrenaline doesn't function well.

So this is first of all, why now, how we do that?

Few things first of all, stress management, stress coping.

And you probably familiar more than many others before, like how to cope stress through breath control and through walking, through meditations.

But besides that, there is a very, very important vitamin, which is actually hormones, which is vitamin D. Vitamin D we get mostly from the sun.

Yeah, we can get it a little bit from the food, like egg yolks, but majority of the vitamin D will.

We will get mostly from the sun.

And many people unfortunately will cover the body or will cover the skin.

To avoid skin issues, but they will not get enough vitamin D. Now the reason I'm saying that it's vitamin D is actually it's a hormone more than a vitamin because it carries other elements in the body.

So it actually helps to absorb and other hormones and other elements, other nutrients in the body.

It's also been converted by the liver.

So we get one vitamin and the body actually use another vitamin.

And this is the, this is the hormone function.

So vitamin D is one.

Of course, physical activity is second sleep super important.

And we don't get enough sleep when we are going through changes in hormones, hormone changes.

So managing sleep, managing stress, doing enough physical activity, exposing ourselves to sunlight, these are all energy production techniques that it's not only the diet but it's also the lifestyle that we need to adjust.

And yeah, there are some changes that we need to adjust to as we age, as we go through hormones changes.

Thank you.

Beautiful answer.

What supplements actually help during menopause and which ones are just hype?

Yeah.

Yes.

So I know people are like social media really put out everything and everybody takes everything.

And I see people who are like on probiotics for life, which is awful.

So first of all, it's super important to understand that taking the wrong supplements can make things worse.

So don't follow your sister, your neighbor, your social media influencer, whoever tells you check first before you take any supplements.

Now there are also supplements which are not high quality.

So in the good case they may not affect you, in the worst case they will affect you even they will make things worse.

Some supplements that I do recommend to take is first of all, I mentioned the vitamin D. So if you know that you work many hours in a building, you don't get enough exposure to the sun, or you have lupus for, for example, which is a skin condition, it's an autoimmune which relates to a skin condition.

And you cannot expose yourself from health reasons to the sun.

So take vitamin D. But vitamin D, first of all, take it in the right quality, right amount.

And I prefer people to take vitamin D with vitamin K because the vitamin K helps new vitamin D absorption.

This is one.

Second thing is magnesium.

There are five different types of magnesium.

So don't take magnesium just because someone else take it.

Maybe they take it from a different reason.

I'm talking about magnesium glycinate, which can help with sleep.

The reason I like magnesium is because it's very unfortunate to say that our soil today, our land, doesn't have enough minerals.

And magnesium comes from the soil and we don't get enough magnesium in the soil today in the, in the modern life.

Yeah, if you live in South America, if you live in the jungle, probably the soil has enough magnesium and other minerals.

But in United States it's very unfortunate, we don't get enough magnesium and I see that all the time.

So magnesium glycinate you want to take in the evening, by the way.

Vitamin D you want to take in the morning.

So follow the sun.

So this is the second one, another one that I sometimes recommend people.

It really depends on their health conditions.

It's also related to their inflammation activity in the body.

Is omega 3, omega 3 again, omega 3.

It has to be the right quality.

The right quality comes.

You want to make sure that Omega 3 comes from a fish, which is a small fish.

I like anchovy based Omega 3 which is the highest quality.

And Omega 3 you want to store in the refrigerator.

So now Omega 3 when it's, it doesn't come when, when it's not enough in terms of the EPA and dha, then you won't feel the difference.

But, but when you get enough quality and enough amount of omega 3, then you see, you feel it right away.

Especially for people with arthritis, which they feel the inflammation in their joint.

So Omega 3, there are some herbs and I'm very cautious and I want to say that don't take, if you have any health conditions, don't take just because I said.

But there are two herbs that sometimes I give people if I feel that they, if I see that their nervous system is activated and they have high cortisol or adrenal fatigue.

One of them is ashwagandha and the second one is radiola.

Those both can help with energy production, can help with the nervous system regulation and can help with high sleep quality.

So but again, don't take those, don't take herbs just because you heard someone else say that.

Check test it first and make sure that your, your body can adjust to them and your body can really benefit them first.

Wow, detailed answer.

Thank you so much, Ricky for that.

You're welcome.

And my next question is why do women often struggle with hair loss during the hormonal shifts?

Yeah, it's a question that I'm also many times asked in my clinic.

So I start with that, that the body needs energy to function.

All our body needs energy to function.

They are like the, as the system is more like in the middle of the body, like nervous system, cardiovascular system, they need more energy and the body will go when we lose energy.

The Body will prioritize those systems first, because without them we cannot leave hair, also nails, also skins, those are peripherals.

So when we don't get enough nutrients, when we cannot absorb the nutrients that we eat, even if we eat healthy, when we don't get enough sleep, when we are not exposed ourselves enough to the cell light, when we don't do enough physical activity for our body, and as we age, we need to adjust these based on our circadian rhythm, based on our hormones changes.

Then we will first lose energy in our peripherals.

And that's why hell people lose hair.

Now you see me, I have long hair and I have pretty thick hair.

If you see my sister, who doesn't keep healthy lifestyle, who doesn't sleep enough, who has very high stressful lifestyle, her hair is completely different.

And we are coming from the same genetic.

So yes, of course there is a factor.

I mean, genetic is a factor, but it doesn't need to be like that.

You can adjust it your lifestyle, you can adjust your diet and you want to make sure that you get enough protein, you get enough iron, you get enough sleep, you get enough sunlight in order to adjust your body to the hormone nutritus.

And of course you will have a beautiful health.

Great.

Why does weight often become harder to manage during menopause?

Yes, so like I said, hormones, these three hormones, they affect all kind of systems and organs in the whole body.

Metabolism is one of them.

It's not only the metabolism, it's also the thyroid function.

So sometimes when we go through menopause phases, our thyroid will not function the same, our adrenal will not function the same, and that's it.

So everything will cascade to from one place to another in the body.

So when the thyroid doesn't function in the optimal way, the thyroid is also part of the metabolism.

So that's the reason why our metabolism will slow down.

Also our liver, which is also part of the metabolism, will not function well.

If it doesn't function in the optimal way, then basically we will not absorb the nutrients that we eat.

Yeah.

I'm sorry, no.

So if our liver doesn't function well, we will not absorb the nutrients properly.

So we will lose energy.

So again, food is the source of energy.

And if the body doesn't get enough food, then it will crave more food.

So we will eat more.

But also the body will store the energy more.

So it will be harder to to lose weight.

Not only that, we add sometimes more calories.

Some people will try very hard not to add more calories.

But if our Sleep is not very well, is not very high quality.

And since our thyroid is function lows, since our liver doesn't absorb the nutrients properly, then we don't get enough energy and the body will not want to lose this energy.

And that's what why it's really hard to lose weight and we can win.

Why does hair thinning or loss often accelerate during menopause?

Yes.

So like we said, there is one thing of the energy.

Another thing is the ratio between the hormones.

So when the estrogen drops in women, then the testerone is becoming more dominant in.

In some cases.

So now imagine like when the testosterone is high, is higher, I mean, is more dominant than if our dad, for example, loses weight, loses his hair, then we are at the risk to lose hair or at least have a thin, thinner hair.

So this is one reason.

Another reason is iron absorption.

If we don't get enough iron, or if even if we get enough iron but our liver doesn't absorb it properly, then we are also at risk for heal, killing.

Okay, can we correct that with top handed out?

Yeah.

So absolutely.

The very first thing is to balance the ratio between the estrogen and estrogen.

Estrogen in some cases I will give estrogen phytoestrogens diets.

And there are many phytoestrogens, herbs out there, even tofu, even soy.

Soy is considered phytoestrogens.

Now I know that some people think of the risk of the breast cancer.

This research was done, done 15 years ago and it was proof that it was wrong a few years ago.

And actually, if you're looking into Japan, for example, women in Japan, there is very, very low percentage of breast cancer in Japan, even though their entire diet is based on soy.

So this by itself can prove that this research was wrong in their finding.

What they learned is that they did a research on a specific group of women in women age one.

And secondly, they didn't do that diverse enough and they didn't check their history, their family history.

So now we know that tofu or soy products, which are phytoestrogens, they are actually healthy for women who go through menopause phases.

So we are balancing the ratio between estrogen and testosterone.

This is one, this is in regards to that, in regards to iron?

Yes, we need to make sure that we get enough iron now.

Iron.

In order to absorb iron properly, we want to pair it with vitamin C. And also we want to avoid taking iron together with coffee, for example.

Coffee, because coffee would inhibitor iron or dairy will inhibitor the iron absorption.

So also make sure that you get enough iron, make sure that you get it with the right, pair it with the right food.

So for example, iron, if I would take beef or spinach, which is very high in iron, and I would pair it together with citrus or pair it together with tomatoes, which is very high in vitamin C, that will ensure that we will absorb the iron properly.

But I need to avoid having iron based food close by to coffee.

So I will not have coffee in my breakfast if I have high iron, if I have for example, spinach omelette, because then I will not get the iron.

I personally don't like when people take ion supplements.

Iron supplements can be very tough, very hard for our liver and will actually worsening the nutrients absorption of overall.

But in some cases I will recommend the person to take iron.

Okay.

And skin dryness accelerated during menopause.

Can it be slowed with dieter supplements?

Yes.

So yes, first of all, hydration.

Hydration, that's the number one.

The number one.

A person who doesn't, you know, it's like when I meet my clients, I can see only from their face what they need without even doing any testing.

And I always run blood tests at the minimum to really see what's going on.

And even in the blood test, I can see if the person is dehydrated.

And so another one is hydration, hydration, hydration.

Making sure that you get enough water.

But with that said, not every person needs to drink enough amount of water.

I always calculate it based on the person weight, the person's gender and the person's physical activity.

And of course the temperature outside.

I don't like when people don't drink the entire day and then will drink like two liters of water.

That's wrong.

The body will not absorb the water.

And also to make sure that you get enough electrolytes, I prefer to have electrolytes from nature rather than from supplements and electrolyte fermented nature.

You can just add some lemon, you can just add some mint, you can just add peels of cucumbers or watermelon.

Those all will add natural electrolytes to your water.

So number one is hydration, number two is fat, healthy fat.

Again, many people try to lose weight, so the very first thing that they will do, they will remove fat from their diet.

But actually fat beyond the skin.

And I can see that in their face, beyond the skin.

It's super important for brain function.

70% of the brain is fat.

So I see people with brain fog and I know that they don't get enough fat.

The third One is the nervous system.

All the connection is based on fat.

The fourth one, the reason we have to have fat is because most vitamins will be soluble, will be absorbed in the body through fat.

So the only two vitamins that will not need fat are is vitamin C and vitamin B12.

All the rest need fat.

So if we don't get enough fat in our body, the body will prioritize the fat that you give it to absorb the vitamins, the nutrients.

So again, going back to the peripherals, the skin is peripheral so the skin will become dry.

Same thing with all the other things that I mentioned.

So healthy fat hydration, collagen is another thing that we are losing.

Our body produce collagen, but as we age we lose collagen.

So sometimes we need to get collagen.

The best way to get collagen is bone broth.

You can either make your own bone broth or that's what I do.

Just make sure that you get it.

You make it with a grass fed beef.

So call again.

Or if you don't get enough collagen, or if you don't make collagen or you don't like the taste of the.

Sorry, bone broth or you don't like the taste of the bone broth.

So get collagen from a high quality supplement.

Blood sugar regulation is another thing.

Our hormones also change the blood glucose regulation.

And I always tend to see, especially I see dry skin in the, in these areas in the health.

So I always, I understand that there is blood sugar regulation that needs to be fixed.

So this is another thing.

Zinc protein.

So yeah, eat a balanced meal, make sure that you get enough protein, you get enough fat.

You don't get in too much of a sugar based diet.

Carb based diet, as your diet is, is balanced.

As your meal is balanced, your skin will enjoy that as well.

Wow.

Aren't there any natural ways to support estrogen and progesterone balance?

Yes.

So there are a few things here.

First of all, the liver function because the liver, the liver is one organ, but actually works function like as a five different organs.

And one of its roles is to metabolize hormones and also convert hormones.

Now some people, because of the lifestyle, the liver is overload.

And the liver will not prioritize hormone conversion and will not prioritize also the extra hormones clearance and also to the hormones absorption.

So liver, we want to make sure that the liver function, we support the liver.

The second one, many women, they start to gain weight during menopause.

So they will save in Calories and when we save calories, we are basically that will affect the estrogen balance, that will affect the estrogen overall.

And the third one is stress, managing stress with the adrenaline.

When we go through menopause, what happens is that the ovaries will start producing estrogens, start producing hormones.

So the hormones will be produced mostly by the adrenal function, adrenal gland.

Now if we are in very high stress, then the adrenal will not function properly and the adrenal will not produce estrenol progesterone.

And that's another reason why we can potentially produce more estrogen naturally by the adrenaline if we cope stress properly.

So this is another thing.

Sleep.

I don't think that I talked enough about sleep here.

Sleep is like super important and we lose sleep because of our lifestyle.

We don't get enough sleep or we don't produce enough melatonin because of Thomas Edison created the lamp and we don't follow the sun like we used to.

We don't get enough sleep, high quality sleep because we have high stress, or we don't get enough sleep because we work so hard during the day that we just need more time for ourselves and we take it during night.

So we go to sleep too late and then we lose our cycle of sleep.

And of course there are other reasons.

Caffeine too late, alcohol in the evening, non balanced meals, Hormones changes.

So we don't get enough sleep and we don't get enough high quality sleep.

So sleep is another thing that if we fix the sleep and it's doable to fix the sleep at any age, if we get enough sleep and enough high quality sleep, then basically that will help with the estrogen regulation naturally.

Slow can menopause increase for heart disease and bone loss and what preventive steps can women take for that?

Yes.

So bone density is number one reasons why as we age we lose life quality.

Okay, Osteoporosis, ostopenia.

It's unfortunately that in the United States we test it only when our insurance cover it, only when we are 65.

In Europe, for example, the star tested it like around 50 when women reached 50 years old even earlier.

Because we can prevent osteoporosis if we understand it earlier.

So bone density and also blood vessels, these are all impacted by estrogen changes.

So and we can naturally help those by vitamin D. Vitamin D is super important for calcium absorption.

Of course, high calcium.

Pay attention to your calcium intake and calcium.

I prefer to get it not from supplements.

Again we talked about supplements.

Calcium is super hard to get observed if we take it from supplements but get it from food.

And the best way to get it is from small fish.

We talked about anchovy before, which is healthy, very super healthy for omega 3 because it's anti inflammatory, it's great source of omega 3.

But anchovy is also a great source of calcium.

So some people don't like the taste, some people need to adjust to the smell.

Yeah, I mean it's not very popular here in United States but if you go to Europe you'll see that everybody eats anchovy.

So it's a required test.

I always say it's a required test, but it's super healthy.

So all the small fish.

Yeah.

Dairy is also a great source of calcium.

But dairy is pro inflammatory, it's high in omega 6.

So we want to balance the omega 6 and omega 3.

And also we want to make sure that we are not sensitive to dairy because many people might be sensitive to dairy.

So that just to balance that with omega 3.

So, so dairy and especially small fish and also dark leafy greens, those are all a great source of calcium.

Vitamin D is important to absorb the calcium.

So we want to make sure that we expose ourselves to the sun for another reason which is calcium absorption.

Magnesium is another great way to support heart disease and also bone density.

So these are the main ones.

And of course movement.

Movement.

I'll talk about movement.

It's not only there are different types of movements.

There is the walking the dog which is movement, it's good.

But there is also the cardio which is basically will help with the blood circulation.

So we want to get into a point that we are doing at least zone two movement, which is when I walk fast and when I try to talk, I need to take a breath at least twice during the sentence.

That means that I'm at least in zone two and that's cardio.

And this movement will basically will help with the cardiovascular health.

And also weightlifting will help with the bone density and also cardiovascular.

Based on the.

So when do we start then weightlifting during menopause or do we have to start early?

It's better to start early, of course.

But you know, it's never, never too late to start.

It's always good to start.

And yeah, I mean if you.

It's the same thing with running a marathon, for example.

You know, many, many people like when they get ages, oh, this is something that I always wanted.

Now I will start running.

So yes, it's doable, yes you can, but take it slowly.

Same thing with weightlifting and Cardio and any other new physical activity that you introduce to your body.

Because it's not only the muscles, it's also the tissues that you want to protect, it's also the joint that you want to protect.

So it's also the bones that you want to protect.

So if we start too late or not, there is no such thing too late.

But if you start later, I would say go slowly to make sure that you protect your bones, you protect your tissues, you protect your joint while you build the muscles.

But it's always doable just to do that step by step.

Well, that was for the guide.

Thank you.

And how does it menopause affect thyroid function?

And why does it matter?

Yeah, thyroid is another big topic in my clinic because this is how I started.

You know, everything started with my son's health with regards to thyroid.

So, yeah, so there is a link between hormone changes and thyroid function.

And the reason for that is because, like I said, the estrogen progesterone, the testerone, will be starter produced by the adrenaline.

And the adrenal is also part of the HPA axis, which also the thyroid is part of.

So if the adrenaline doesn't function well, over time it will cascade into the thyroid and the thyroid will not function well.

So sometimes what I find is that women who go through menopausal phases face they will the symptoms, the menopause symptoms will unmask thyroid issues entirely responsible to metabolism.

It's also responsible to energy production.

It's also responsible to mood.

So we see the relation between them.

Now, it doesn't mean that every woman, first of all will suffer from that.

And it doesn't mean that every thyroid disorganization related to Hashimoto or related to autoimmunity.

Not at all.

It's most of the time it's part of the hormone production by the thyroid and in many cases it's also related to the hormone conversion by the liver.

So basically the liver is responsible, like I said before, to hormone conversion.

Also the T4 to T3, the thyroid secrete or produce the four hormones and the body uses the T3 hormones and the conversion is being done by the liver.

So if the liver doesn't doesn't function well, it will also affect the thyroid overall function.

So see how everything is connected to our body.

Fascinating.

Wow.

So what is one thing women wish they had known before menopause hit?

And if you could also give one daily tip to all women going through menopause.

Yes.

So I wish that I knew, you know, I wish that I knew is that sometimes eating less is actually the worst thing to do.

Many women, the first sign signal, even sometimes even before hot flashes and night sweat, if they have it in the future, the first signal is gaining weight.

And women are very, very concerned about the weight.

We always want to make sure that we have the right weight.

So the very first thing that we do is starting the diet and eating less, eat less calories, eat less fat, trying to push hard.

But I have an actually example of a client that she came to me, she's 57, and she, no matter what she did, she couldn't lose weight.

And when I worked with her, I actually added calories to her diet.

And only when I added calories to her diet and I fixed her sleep, which is another thing that I want to.

I will mention in a second.

When I fixed her sleep and added more calories to her diet, she lost weight so fast, so fast.

And she couldn't believe it.

She told me, I said, I'm telling my friends that I need to eat more because that's what my functional medicine practitioner told me.

And they didn't understand how I'm going to lose weight.

And I started to lose weight.

But this is the number one tip that I always.

Or number two tip.

Now I always say, fix your sleep, treat your sleep like a medicine.

You know, a person can live without food between three to six weeks.

A person can live without water about a week.

But the person who doesn't sleep, who doesn't sleep at all, after between 48 hours to 72 hours, their body will start to collapse.

So sleep is not a luxury.

It's not like something, oh, yeah, I will sleep in the winter.

You cannot, you know, have more sleep one day for the entire week.

No, it doesn't work like that in the body.

The body has circadian rhythm.

And if we don't follow the circadian rhythm, if we don't get enough sleep, if we don't get enough rest, if we don't get enough deep sleep, and I can talk about sleep for an hour, only about sleep.

If we don't get enough deep sleep, basically, we will not do enough detoxification.

If we don't get enough REM sleep, we will not do all the memory store with the brain processing.

You know, we, we are at the risk for brain fog.

So, so sleep, it's not only about the number of hours that we sleep, the duration.

And it's not only about, like, oh, we will sleep there seven hours during the day, like here and there.

No, we need seven hours during the night following our circadian rhythm because otherwise we are losing the deep sleep or the REM sleep.

We will have some flat sleep, you know, like the flatter stage but it's not the same.

So I always tell my clients treat the sleep like it's a medicine.

So don't look for her supplements, medications, whatever.

You first of all fix your sleep.

So that's like I wish I told it myself, you know, like six years ago.

Thank you.

Thank you so much Ricky for sharing your time, your knowledge and insights with us today.

It was truly a meaningful conversation and we are so, so grateful for everything you brought to this episode.

Thank you for viewers and listeners if this episode resonated with you, please like share and subscribe to visit Free Mind for more thoughtful conversation like this.

Take care of yourself and I'll see you in the next episode.

Thank you.