Katalin Rodriguez Ogren is a certified badass. She's owned POW Gym in Chicago's West Loop for 25 years, she's a lifelong martial artist who played the female ninjas in Mortal Kombat 2, and she just wrote a book on nutrition for menopause after her GP handed her marriage counseling referrals instead of addressing her hormones.

When Katalin started experiencing severe skin issues during menopause, her GP dismissed her concerns about hormones and instead gave her marriage counseling referrals. That experience led her to write a book about nutrition strategies for menopause.

We discuss functional strength training and why it's different from typical gym workouts, how estrogen decline affects protein synthesis, and why most women aren't getting enough protein. Katalin explains why midlife is a reset rather than a decline, how to support strength training with proper nutrition, and why small wins compound into big wins.

Highlights

• Estrogen decline causes anabolic resistance, making it harder to synthesize protein as you age.
• Pairing protein with every carb helps stabilize blood sugar throughout the day.
• "One plus one equals three" strategic meal combinations compound nutrition benefits.
• Digestion should be invisible; if you can hear it, your meal timing or choices need adjustment.
• Movement is longevity insurance for independence in later life.

Midlife is a reset, not a decline. If you're feeling dismissed by doctors or struggling with where to start, consider prioritizing protein at your meals and finding movement that builds functional strength. Small changes compound over time.

Katalin's book Nutrition for Women Navigating Menopause: The Power of Addition: An Anti-Diet Strategy is available on Amazon if you want practical strategies for reorganizing your nutrition.

Subscribe to the podcast so you don't miss upcoming episodes.

Get in Touch with Katalin:

Website

Instagram

Buy Katalin's Book

Get in Touch with Me:

Website

Instagram

Youtube

Substack

I want to just Talk about whatever you're comfortable talking about with your journey like what brought you You know into the space that you're in, you know, you can tell us a little bit about the the Mortal Kombat years And then if you want to talk about your own pit menopause journey, know, that's fine, too And then I want to talk about you know functional strength like you talked about and do you want to talk about this? Is this going to go public? Okay.

Sure.

Yeah, it's on Amazon and it's got a landing page for digital download and everything.

And we'll put this in our notes and stuff too, so, in the show notes. Okay. All right, we'll start. Hey y'all, it's me, Dr. Smeena Rahman, Gyno Girl. Welcome back to another episode of Gyno Girl Presents, Sex, Drugs, and Hormones. I'm Dr. Smeena Rahman, sex med gynecologist, menopause expert in downtown Chicago. Today I'm thrilled to, oh, you're okay with me saying you're my patient too, right? Right now? Okay. Today I'm thrilled to talk to a dear friend and actually patient of mine who is going to talk to us about

Okay.

Strength and function in midlife and how to get you know, reclaim yourself and all the things And so i'm super excited to talk to katelyn rodriguez ogren Who is the owner of pal gym and as you heard in my intro? but katelyn. Thank you so much for being on today

Thanks for inviting me to talk about this, because it's a piece of the puzzle, right?

Okay.

piece of the puzzle. You know, when we talk about lifestyle modifications, really, we're talking, you know, these are the first steps into navigating your best lifespan, you know, I think longevity is getting a negative connotation this year, but what you're really talking about lifespan and preventative medicine, right? And at the end of the day, like, this is a big component of it. But you know, my tag name is gyno girl. So I like a good origin story because I love comics. So can you tell us a little bit about

Mm-hmm.

Mm-hmm.

you know, what brought you into the exercise space and, now into like the more like focused on midlife women and training.

Yeah, I mean, you know, I did not think when I was in college that, and there wasn't a lot of encouragement for women to go into like the exercise sciences and movement, but it was something I did pretty consistently. It is one of those careers that is a little different than a lot of career paths. There's a lot of ways into it. It's not like becoming a doctor where you really have to track that from the moment you go into college until the next steps.

Mm-hmm.

written.

So I kind of sidestepped into it, working at the East Bank club here in Chicago, which was like the greatest first job after college. And I did that through graduate school and didn't go into my field of study, which was forensics and criminal justice and all this other stuff. And kind of was presented with this cool crossroads of, know, offering, being offered a job in law enforcement versus being offered a job.

Yeah.

that had full-time status in the fitness field and I was kind of same earning. I was like the same salary. And I was like, wow, this is a lot cooler. you know, it really kind of allowed me to be an athlete as well as make a money. And at the end of the day, I got to get paid doing the things I enjoy doing. So I was very fortunate to be there at that time, but more importantly, I was really good.

I won.

Yeah.

It's amazing,

at always recognizing great opportunity. And I've always been really good at walking through doors when they open. That's kind of probably my superpower is walking through those doors and not really being afraid. you know, fast forward 30 something years later, now I've had this career and then just dove into it full time and as comprehensively as I could.

Amazing. I mean, I love also like your history in March. I mean you're a badass right like you're a little you're a certified badass like it's a martial artist ninja for life I mean, you know, I joke about being a path ninja because I'm in and out so fast But like, know, you're an actual like, you know, ninja like sort of I love the ninja warriors by the way

Yes. Hashtag ninja for life. Yeah.

Yeah, you know, the martial arts world. Yeah, more, yeah, the martial arts has given back tenfold to me. So my whole life is somewhat grounded in the fact that that was like the structure and the framework of how I did everything. So I feel pretty fortunate that I've been able to do this my whole life, basically since nine, you know, I don't really remember life before.

to

If that makes sense. The good thing is it's a layer building. And I think that, as you know, which I would imagine from what I understand in your career, it's like, you can evolve and become more things in your career. It doesn't mean you don't still do the other things that set your foundation up. So for me, it's all about like skill acquisition. You know, how can I use my existing interests, my existing education and experience to acquire the next set of skills?

Right.

you

to evolve in nutrition and fitness and training and performance. And they don't have to be in separate lanes. They can constantly kind of cross over each other, which I think is my favorite thing about my career, that I can walk from working with youth athletes to now working with women in med life, and then go back into my office and do a nutrition coaching session, and then go back on the floor.

You know, that's the coolest part. Your career does that as well. And that's the cool thing about midlife. You know, and the book says that like, yeah, it's not a decline, it's a reset. You can constantly reset, you know?

Yes. Yeah, you can transform yourself. Yeah. This is a book that, okay, Catalin just wrote, Power and, no, Nutrition for Women, Navigating the Manipause, The Power of Addiction and Anti-Diet Strategy. Yeah, so available on Amazon. You'll see it in the show notes. But yeah, well, talk to me about what inspired the book then. Like, I guess all the things you're talking about, but.

Yeah, yeah, absolutely.

Yeah, you know, I got a little pissed off with, you know, what was being presented to me as solutions. I was, yeah, exactly. I tell you, you know, I was really trying to figure out some really big like skin related changes in my menopause.

Don't piss off a ninja, guys.

Mm-hmm.

process and to be honest, I wasn't really being given a lot of guidance from GPs and even dermatologists. They weren't even like factoring in my age at the time that this could have been something that was a byproduct of something hormonal changing that, you know, it did take me some time to figure that out. Really kind of, I think walking through your office was more of that clarity because you only think of things like hot flashes.

Mm-hmm.

and these traditional things that like your parent, your mother shared with you, right? So if she shared anything, exactly. And the truth was that this skin thing was so time consuming because I was getting this, what was finally, it took me 18 months to actually get like what was happening, not why it was happening, but what was happening. And that was the delayed onset allergy.

If she cured anything. Right? Right.

to a chemical fragrance compound that's in everything with a fragrance. And it was causing a chemical burn on my skin, on my eyes, back to like weird and then weird and then weirder, like really only my eyes. So without kind of getting into that, most of my like very disruptive symptoms other than the traditional.

Hmm.

Crazy. Yeah.

Batigue and hot flashes, that kind of stuff, was stemmed to this chemical burn that was manifesting on my eyelids and under my eye. And people just were like, oh, you're back to sparring again. Like they thought I just got hit in the face again, because it would look like a black eye and it would mouse up. Yeah. So it was really, really weird. you know, trying to get everybody to like, hey, can we like figure what this is at this time? So I did go free and clear in my house, which really did help obviously with the outcome.

Yeah, I you have those pictures, yeah.

Mm-hmm.

of what was happening with the delayed response, but more importantly, I didn't really know the why. At the same time, I was experiencing a bunch of other things, know, fatigue. And I think the best summary I can say, obviously waking up with like a chemical burn look on your face does not make a woman feel pretty good about anything. But like my spirit was just kind of broken. Like I had kind of lost my mojo. That's the best way I could put it. It wasn't like one particular thing.

Mm-hmm.

Mm-hmm.

So nutrition was in place, training was in place, sleep was a little disrupted as we know, that's kind of a big detriment to different phases of the whole menopause experience. And GPs, man, they just were not helpful and they were insulting and really marginalizing.

Mm-hmm.

Back in 24, finally made my way into the GP.

I would say like that doesn't mean we don't think it's not like every GP is like this. I think obviously you had some bad, you know, but I do think I always say like our system is set up to fail doctors and patients because you have 10 minutes of the visit and you know, you're supposed to be in and out and doctors are really being over like they're getting burnt out because of the 40 patients a day. But I do think there's probably some humility that should happen when we don't know what's happening.

No.

Mm-hmm.

and that we should be okay when patients are wanting to go to a second opinion or whatever the case may be because it might not be in our capacity as a practice that sees 40 patients a day to do anything that's positive.

Yeah.

And I try to be sensitive to that. Like I get it. But like when you're bringing up and you're, don't mean by any means saying all GPs. I, is not my intention, but in my experience, this GP was not listening. It's like I brought up hormones. I said, these are the things that I'm feeling. And she gave me two prescriptions to see two different mental health therapists, one for my husband and I to seek marriage counseling and another for me.

Mm-hmm. Sure.

that that was what she thought would help me get on the other side, despite the fact that I was mentioning like, hey, I just kind of feel like this is hormone related. Now, mind you, in my profile, it says, know, tamoxifen, five years, radiation, lumpectomy, know, breast cancer, all this kind of stuff. And then like my ages should be a pretty, forward facing fact, in my opinion. So that just kind of was frustrating and you know,

I obviously then found you and fast forward that was just now acceleration for me. So I took the information, I felt validated more importantly, and just kind of accelerated my next pursuit of knowledge. Yep, then really just kind of put it all together and just literally woke up and was like, you know what, I'm going to write this book and then just knocked it out. that's kind of where sometimes you have to be in the right head space.

shared decision making we did together.

Yeah.

Sure, absolutely. No, no,

to put it all together.

So that's where the book came from. And it was really focused on navigating menopause and how nutrition really can be this piece with strength training. It does focus on nutrition for women going through a midlife transition. And there are these things that are related to food. know, estrogen is, as it drops in the body, it's pretty destructive to even how you receive food.

your serotonin, your insulin levels, protein, since there's all these things that go on. And if you kind of can figure that out, you can use food to assist, not prevent, but it will help with brain fog and it will help with all these other things. And then the goal is to get all the columns in check, you know, that you are working harmoniously through all these different parts of the body that really.

All right.

need support, strength, nutrition, hormones.

Absolutely. Let's talk a little bit about your gym and the opening of that and what kind of brought you into that and functional strengthening. So I you're a big proponent of that as well. So talk to us about your gym and when you started with that and some of the things you believe.

and

Yeah.

Yeah, happy to say celebrating 25 years next month. Yeah, first boutique gym to open up in the city of Chicago and still open. Yeah, POW Gym Chicago in the West Loop, exactly. So, you know, that was more like a culmination of all the things I wanted to do back to like, what can I do to go to work, make money and love what I do? And I really do feel pretty lucky that that was.

Amazing.

from town.

an opportunity that I had and it is evolved through a lot of different things. It originally opened as just strength training and mixed martial arts. And that was kind of the vision at the time, but you you also grow and evolve and the industry changes and we've become obviously less of the combat world and the strength programming and the performance training has grown over the, over decades. And just like I'm sure for you, like when

You had your children, you you evolved your, you know, insight into your practice. And then you're on the other side of that and you're like, wow, there's kind of a void here. And, you know, I'm fortunate that I've always been in an owner operated role where I get to really invest in relationships. And that was kind of always the vision is, you know, to invest in relationships so that you can provide just better overall.

training to people. like the whole emotional deposit strategy is what I still believe in, which is part of why you're working with people to begin with is to actually listen to them, not to ignore them. And that's just always been kind of my strategy.

I love it, And you offer a lot of different services. I know what you talk a lot about, sort of functional strength training. Can you talk about what you mean by that and why it's important for midlife women?

Mm-hmm.

Yeah.

Yeah. So functional strength training is really your ability to get stronger through the ranges of motion that the body has to move. So if we're talking about longevity and independence in later life, we can't just be working and moving our body through one plane of motion. So there's nothing wrong with the big box gyms, like a planet fitness where you go in and you do fitness training or strength training. but

There's not a lot of things in life where laying on a flatbed leg press are really going to translate into getting, being stronger for a life of movement. Yeah. So I'm very movement forward. know, I mean, moving in the second half of your life is literally going to give you insurance in your older years. It's you're a longevity insurance. Well, there's a couple layers to that.

you have do, right?

That's right.

the stronger you are. mean, there's all sorts of studies on like the size of the femur, the bone density within the femur really determines like how much calcium is in the bone. And you can't really build that if you're not gaining more strength training. So you have to progressively load the body. You can't just walk on a treadmill with five pound weights. Now that's not to say no one should start with walking on a treadmill with five pound weights. But if you're doing that for a month,

it's time to progress if you want to now hit the next level of overload and strength for the body. And then the biggest part of it is supporting that strength training with nutrition that will actually help you gain muscle. So functional strength training is moving through ranges of motion. always try to use the example of like you're driving in the car, whether you have young children. So maybe you're not in the menopause phases of life or you're

driving in the car with your bag and you rotate into the back seat of the car and you lift your big bag up and you put it into the front seat of the car. That is a highly functional movement pattern that we do on a pretty regular basis where we're rotating pretty deeply and we're now using all this strength. And the goal is to be able to do that without pulling your back, straining your shoulder, hurting your neck.

So that would be like an example or just, you know, now you're the soccer mom and you got to go get the cases of Costco beverages and you're just like loading one after the other. It it's important to have that strength profile and it have the ability to improve your overall movement pattern. So it's also being strong through ranges of motion, which is functional as well. And the cool thing is fitness.

Mm-hmm. Yep.

is a byproduct of functional strength training. Not really the other way around.

Right, right, okay. And just like when you're on an airplane and you're trying to lift your bag above your, you know, and then, you you always see the women that aren't able to or, you know, sometimes men, they always get the additional help. But like, you know, to me, it feels good to now be like, okay, when someone tries, now I got it, thanks. You know, all good. Yeah.

Hmm.

Mm-hmm. Yeah.

Mm-hmm.

Yeah, I think that the biggest message that I really want women in midlife to understand is that muscle is magical. Muscle is not magic, but it is magical. It's magical in that it completely can change how your body gains and receives the calories that you put in the body. So when estrogen is kind of dropping in your body, we have these like...

insulin sensitivity, we become kind of resistant to the protein synthesis process. It's that like anabolic resistance is what it happens. And I don't really talk to clients and use words like anabolic resistance, but more that you don't efficiently synthesize protein as well as you did when you were potentially younger. So if you want to increase muscle mass, it's really important to increase protein intake.

protein intake is going to help with all these other things that we get affected by. Like if our serotonin levels are being affected by the drop in our estrogen levels, we tend to crave a little bit more of those like not so good carbs, which then fluctuates our blood sugar levels. So if we want to kind of look at it from that perspective, increasing your protein now is going to actually help.

to mitigate a little bit of that, maybe not in one day, but over time, if you're at the protein intake levels that you're supposed to be at for your age at this point of life, then you are gonna have better reaction to food and maintaining your blood sugar levels are going to actually help you with a day when maybe your hormones are messing with like your energy levels. Food can support those changes.

along with some of the things that we can't see coming. And then I think that's really the biggest message with the book is that nutrition is one of the few things in life we really can control. We can't control hormonal changes. We can respond to changes, but we're constantly discovering what those changes are doing to us. Whereas food can be an underlying support system.

And it's not about dieting. And I think that's the other thing with women our age is, you know, they were raised in the diet culture and it's really been destructive to kind of their awareness of what they're supposed to eat to get to the body that they want. They equate it automatically with keto and the grapefruit diet and the South beat diet and all these other diets where it's really not about.

Yes.

dieting as much as it's about reorganizing food. But protein is probably the biggest thing I see women making the biggest mistake about. They just are not prioritizing protein. And really, that's what the book does is it's like, you got to prioritize protein and you got to prioritize plants. And it's not as hard as you think it is once you kind of discover that.

next time.

I mean, I think that's what most of my patients, they feel like it's really hard to get 30 grams of protein for every meal or whatever. They feel like that equation for them worked out to be. But think on average for most midlife women getting that 30 grams per meal. But it can be challenging. have to say, sometimes it's hard to get, like, wait, how many? man. I to add some more stuff to it.

Bye

Yeah. Same.

The book kind of like organizes it for you a little bit. And the other thing is it's not very sciencey. It's just like, let's just talk about it in terms of who we are. I try to get women to really leverage the existing skills that they have as like the CEOs of their household and like the family's life, right? They really are the CEO of decision-making. And when it comes to like their own decision-making skill sets, they have this like fatigue that just sets in place. And then they just like default to.

you know, the macaroni and cheese that's left over on the plate from their kids. So any type of positive change you make for yourself does require having a moment to plan for it, just like you do when you get frustrated and you're like, I'm going to prioritize seeing a doctor. I am blocking that out. I am going to go see someone for my hormones. And then you prioritize that time no differently than anything else. So it's kind of also encouraging women that you've got people on their team.

Yes.

that are gonna help cheer them into saying like, hey, you know, it's time to prioritize you. And I think, you know, we all go through that where we place someone else's needs in front of our own. Yeah, that's kind of your typical female MO. Yeah, midlife thing. and then forget about it if you're sandwiched, you know, like back to you had to help your dad today and.

All the time, yeah.

midlife.

You know, a lot of us are in this sandwich generation where like we have still kids, of course, that we're raising. and then you have your parents that really need you, for a lot of different reasons. so. Trying to learn from that myself. Like I want to be pretty capable as the decades, you know, I enter new decades.

Mm-hmm.

Yeah.

Cause it's probably more like, especially, you my parents are immigrated here. And so it's, that's not something that ever was, you know, they were just in survival mode most of the time, like trying to figure out how to adjust to life in America, whatever the case may be. It wasn't like they're forward thinking, like, let me figure out how I can age in such a way that it's not, you know, that I'm, I'm mobile and I'm not, you know, having to do, you know, having to depend on different things or variables. And so I don't.

Mm-hmm.

That wasn't in the equation for most, probably most boomers or whatever generation your parents might be from. But also if you're a product of immigrants, for sure you're just trying to survive in a new country and try to adapt to new culture, right?

Mm-hmm. Yeah. Yeah. And I think, you know, I have a little section in the book that says, this is not your mother's menopause. So get over it. Just kind of like suck it up, butter cut. It's not her menopause. So whatever she you're not, you're not doomed to have that menopause experience. know, women just in our parents generation, they didn't have the support systems that we have here, even just like from a liberated

Mm-hmm. Right.

you know, point of view, they didn't have a voice. And while they may have had careers, society didn't really set them up to feel like they could speak very openly about basically everything that's on your show. I mean, you talk about that a ton on your show that, you know, women didn't have that voice, even if they were immigrants that migrated here and then went on to law school or went on to become a doctor, which a lot of immigrants have done.

Absolutely. Absolutely. Right.

they still really kind of secretly handled things like, you know, sex hormones, lifestyle, just everything was really, really not an open topic. You know? So I try to acknowledge that as well in the book. And, you know, when I do talk to my clients, I ask them like, is, do you have fears about things you witnessed your mom experience that that's going to be like your

Not at all. Yeah.

Yeah.

you your detriment. And we can mitigate a lot of that now with access to doctors like you and all the celebrities talking about this does help. You know, I really do appreciate that finally like the power of celebrity dumb has been converted into like, you know, super power for, yeah, of real positive image and like you can do this.

course.

sort of a movement.

Yes.

Even though they acknowledge they have a lot of resources to help them with that process, there's a lot of resources for all of us now to do make steps towards that process.

Yeah. Yeah.

Right, right, absolutely. I think also you do some like performance stuff with people and try to get optimizing, is it like high schoolers and younger kids?

is it?

Yeah. So I have a whole department of sports performance, speed and sports performance training. So the cool thing is, you know, when you're 25 years old in a business, you're kind of, you, finally reached this multi-generational status where you have multiple generations of people within your facility, with parents, you know, like our age and then kids that belong in their family. And I think that's a really cool thing too, that

Right.

whether you can come and train at POW and experience that, you can have this thing that you have in common with your kids that you can talk about. It's another thing that can connect you to your kids that you are working out and that they are also working out. I think that's pretty neat. think also, I mean, lots of studies have shown that when people exercise and they do strength train, they do start to make better decisions about their food.

Yeah.

because they feel absolutely rotten when they don't support their training with the right food. Like walking in with, I always tease teenagers, like do not walk in with Fanta and taquitos into the gym. Yeah. Before we're working out and you know, like we literally walk over and take it out of their hand and like, you can get this on your way out the door. Yeah. So

Yeah, the talkies.

Yeah, look. No taxes. Yeah. Yeah.

Awareness has to happen in small steps with kids. And the only way you're going to do, the only way you'll make a change for them is to give them, like anyone, small wins over and over again that compound to really, really big wins. Same thing with adults. We want small wins that compound into big wins at the end of the day. And we focus so much totally.

Yes.

Absolutely.

And kids learn from example too, right? Like they learn from example.

You think your kids aren't learning from you when they get to a certain age, you know, that age where they start kind of talking back in their teenage years. And I just, don't think that's true at all. I think kids are still pretty observant. If you are positively modeling things, I think they're going to see that. And it does affect them, whether it's that day or in the future. I think it helps a ton.

No, totally. Yeah. Yeah. Whenever I take my kids to the gym with me or when I with training, they're always surprised. They're like, Whoa, mom, you're stronger than I Like, yeah, fuck with me. Okay.

Yeah. Yeah. Yeah. Yeah. So I'm lucky. I get to work with adults and kids. Like I said, back to dream job, you know, doing dream things. And, you know, whether the nutrition coaching, you know, I've got a group of female swimmers that, you know, we reorganize their food for their tournaments and their competitions and

Yes, that's great.

it's been game changing for them. Like game changing in that like one's going to Tulane on a ride and another one's getting offers and can't figure out what to decide. And while their swim coaches are making obviously great gains in their performance and output, their strength training has been very valuable. They've really kind of been honest and said like how they eat on a tournament day has really been the biggest, biggest impact recently.

yeah.

at this time for them because swim is an event where they have multiple events over the course of, you know, let's say four hours. So that's really cool. And then seeing my female clients be like, I can't believe how much more energy I have from just inserting a protein with every single carb. Even if you can't get the 30 grams, don't get caught up in that.

Yeah.

get caught up in finding any form of protein to go with your carbohydrates because back to like it compounds over the day. You know, one of the lessons we do is like this idea that nutrition is one of those things where one plus one actually equals three. And we talk about how many one plus one meals equaling three can we insert into the day?

You have to start somewhere.

Yes.

whether you're vegetarian, vegan, or a meat eater. It's sometimes making people just aware of how to create that one plus one equals three. It's not like everybody has to eat quinoa, tofu, edamame, and ground turkey all day. You are eating things that probably will work for you. You just have to figure out how to eat more of it.

Great.

Yeah.

Right. Right.

Yes, absolutely. And it does, it makes a big difference for people. My husband always jokes that my listeners are like vagilantes. So I always ask my guests what their hot take is or their vagilante verdict is. What is the message that you want the listeners? I have a lot of clinicians that listen. I have a lot of midlife women. have a variety, mean, husbands and spouses.

What kind of message do want the listeners to gain from our discussion today?

Midlife is not a decline in your life of who you are or who you want to be. It's really truly the opportunity for a reset. mean, midlife is this cool place to be that you finally kind of know who you are. I think hormone changes makes you doubt that sometimes because of lack of sleep, not having energy and so forth. But if you could do things to regain your energy and you could do things to help with your sleep and you could do things to feel stronger.

Yes.

then it makes you feel like you have ownership over yourself again. You kind of know who you want your friends to be. know how you want to spend your time. You have clarity in how you want to spend your money. You have a clear vision of the things you enjoy in life. So you have this ownership of really some of the most important things that made us very confused in our 20s and 30s. Where you didn't know, did you still want to go out with that one girlfriend who just ends up

Mm-hmm.

drinking till two in the morning. Like, you've got it depleting you. So when you combine that and you apply this knowledge of yourself and you take that confidence that you already have in these other columns, like you know how to guide your kids in school or your kids are finally in a routine that provides you with freedom. That's the other thing. Most women in their forties and fifties, you know, it's not baby changing. It's not diaper changing.

Yeah, we're depleting you. Yeah.

Mm-hmm.

days anymore. It's not that they're not time consuming. They are. But there's a lot of time you get back and it's time to use that. Yeah. Yeah, that's true. But you, you know so much more about yourself and it's not and men the same. Like you can reset yourself, but you have to be willing to listen to yourself. Your, your body speaks to you.

Mm-hmm.

Yeah. I have a lot of foody girls having their first babies.

and you have to know how to hear it and what it's telling you. So we talk about digestion a lot and your digestion is meant to be invisible. If you're waking up and you hear your digestion, need to make a mental note that whatever's causing that, maybe it's not your seven o'clock meal on a Tuesday night anymore. Maybe it needs to be your Sunday 5 p.m. meal.

Mm-hmm.

and you need to figure out what should be a Tuesday night, seven o'clock meal so that your digestion is not interfering with your sleep, right? And then now you are a woman going through hot flashes at the same time. Well, you you can't crush your digestion before going to bed. That's not saying don't eat.

sleep.

Yes, exactly.

So reset, know, reset. It's there. It's there. I swear to you.

It is, it is. And you're a good example of that with all the amazing things that you've done. And we didn't even talk about Mortal Kombat.

I know, I know it's so long ago. I know Mortal Kombat was one of the most fun things I've ever been part of and still good friends with the whole crew from the original cast for Mortal Kombat. still hang out. So I played the female ninjas in Mortal Kombat 2. So the original Kitana, yeah, the original Kitana, Melina and Jade.

So you were the voice behind it or you were?

huh. The video links. Yeah.

That's so cool.

I know in fact I have a Mortal Kombat event in April in Kentucky. Like we still get asked to do big events because the game is...

Dr. Sameena Rahman (35:41.761)

Kind of like the Comic Cons and stuff, right?

Yeah, they're like that or they're gaming events. Yeah, lot of games, mean, retro games are still really popular. And a lot of that has to do with like our generation as kids too, that grew up with games and then they have this thing in common. So it is pretty fun when we all get together. definitely, it's yeah, it's a really good time.

same events.

Mm-hmm.

Yeah.

I have a, yeah, it's a good time. That's awesome. Well, Katelyn, thank you so much for being on today. I really appreciate everything that you're doing and all your wisdom. And I liked doing the event with you last year. We did that cool event on, talking about midlife hormones and quality of life and functional strength training. That was really cool. So hopefully we can do more in the future, but I appreciate you. All your information is going to be in our show notes.

You're welcome.

So everyone will know how to connect with you. You're on Instagram as well. So we'll put all your handles on as well and your information about your book. So thanks again and look forward to seeing you next time in the office. But otherwise, thanks for everyone. Thanks for listening everyone. My name is Dr. Smita Rahman, Gyno Girl. Thanks for joining me for another episode of Gyno Girl Presents, Sex, Drugs and Hormones. Remember, I'm here to educate so you could advocate for yourself.

Great. You're welcome.

You got it.

Please join me next week.