In this insightful solo episode, Janell Yule dives deep into a powerful concept that impacts every aspect of our lives—self-talk. The words you say to yourself, the way you talk about yourself to others, and even how you describe your experiences all contribute to shaping your beliefs, actions, and ultimately your results. By shifting the narrative, you can create meaningful transformation in your health, mindset, and overall well-being.

Using her personal journey as a foundation, Janell shares relatable stories from her days as a high school athlete and her experience with the 29029 Everesting challenge to illustrate how self-talk influences performance and resilience. She also discusses how our internal dialogue affects not only physical health but emotional well-being and chronic conditions. Drawing on her extensive work with clients, Janell highlights the connection between what we tell ourselves and the way our bodies respond.

Tune in to discover how to identify negative self-talk patterns and replace them with empowering, neutral narratives that support healing, self-compassion, and optimal health.

Key Takeaways:

• The Power of Words: What you say to yourself and others matters. Your self-talk reflects your beliefs, and those beliefs drive your actions, emotions, and outcomes.
• Self-Talk and Healing: Negative internal dialogue perpetuates chronic symptoms, stress, and fatigue. Shifting to neutral or positive language can open the door to healing and well-being.
• Your Body Follows Your Mind: Janell illustrates how the body responds to your thoughts, sharing stories from her athletic and coaching experiences to highlight the mind-body connection.
• Neutrality Over Positivity: Instead of forcing positivity, focus on getting to a neutral mindset. For example, shifting from “I’m so tired” to “I’m feeling fatigued, how can I support myself?” is more sustainable and effective.
• Supporting Your Body: Practical steps, like hydration, mindfulness, and avoiding energy-draining narratives, can help you align your thoughts and actions for better energy management and overall health.

This episode is a must-listen if you're looking to transform your mindset, break free from self-limiting beliefs, and foster a healthier relationship with your body.

Resources Mentioned:

• Living with a SEAL by Jesse Itzler
• Trevor Moawad’s books: It Takes What It Takes and Getting to Neutral

Next Steps:

• Reach out to Janell for one-on-one coaching to explore how personalized guidance can help you shift your beliefs and support your health journey. Find Janell at www.TheTransformationLife.fitness or on Instagram @janell.yule

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Episode Summary:
In this episode, Justin and Janell dive into the most common and significant mistake people make regarding mindset and personal development—expecting that doing mindset work means never experiencing negative thoughts or emotions again. They share insights on how true transformation involves awareness, managing discomfort, and understanding that growth is not linear.

Key Takeaways:

• The biggest mindset mistake is believing the goal is to never have negative thoughts or emotions again.

• True mindset work involves awareness, acceptance, and learning to manage negative states, not eliminating them completely.

• Growth and transformation often come through discomfort, and avoiding discomfort prevents progress.

• Life experiences will consistently challenge your mindset, and the goal is improvement, not perfection.

Insights from Justin & Janell:

• Janell emphasizes the importance of simply being with your uncomfortable emotions without needing to immediately fix or change them.

• Justin draws parallels between physical fitness training (adaptation through discomfort) and mental/emotional fitness.

• Both highlight how recognizing negative thoughts or emotional patterns earlier and managing them more effectively over time is the real sign of successful mindset work.

Actionable Advice:

• Practice awareness: notice negative thoughts and emotions without immediately trying to avoid or suppress them.

• Use breathing techniques to manage moments of overwhelm or anxiety, helping your nervous system remain calm.

• Regularly expose yourself to small, manageable discomforts (like cold showers) to build resilience and adaptability.

• Embrace setbacks and negative emotions as opportunities to reinforce your mindset skills rather than proof of failure.

Quotes:

• “The biggest mistake that people make around mindset is thinking that you will never have any more negative thoughts.” – Janell Yule

• “Growth occurs because of discomfort. You have to be willing to be uncomfortable.” – Justin Yule

• “Life will give you as many opportunities as needed for you to embody what you’re learning.” – Janell Yule

Call to Action:

• When faced with discomfort, challenge, or negative thinking, pause and practice being present rather than immediately seeking escape. This approach strengthens your ability to thrive despite adversity.

Janell Yule's masterclass offers a comprehensive look at perimenopause, emphasizing holistic health through understanding hormones, digestion, and lifestyle. She encourages women to actively support their bodies rather than resist changes occurring during this natural transition.

Key Phases of Perimenopause:

1. Pre-Transition (35-41 years)

   • Occasional body temperature irregularities

   • Mood fluctuations and irregular cycles

2. Early Transition (41-45 years)

   • Estradiol decline and shorter cycles

   • Sleep disruptions and intermittent hot flashes

3. Mid-Transition (45-48 years)

   • Increased sleep issues, hot flashes, and night sweats

   • Disrupted adrenal regulation

4. Late Transition (49-55 years)

   • Longer gaps between periods

   • Cognitive changes; focus on brain health

Core Symptoms:

• Irregular menstrual cycles

• Hot flashes, night sweats

• Anxiety, depression

• Digestive issues

• Weight gain, fatigue

• Thyroid/adrenal dysfunction

• Low libido, vaginal dryness

Hormonal Insights:

• Estrogen Metabolism: Critical to managing breast and overall health.

• Progesterone: Essential for mood, anxiety control, and sleep.

• Testosterone: Supports muscle mass, energy, libido.

• Cortisol/Adrenals: Vital to managing stress response; cortisol impacts hormone balance significantly.

• Thyroid Health: Must be assessed comprehensively, beyond just TSH.

Gut Health Importance:

• Gut microbiome directly impacts hormonal balance, detoxification, and overall health.

• Constipation and digestive issues significantly exacerbate perimenopausal symptoms.

Nutrition and Lifestyle Recommendations:

• Avoid inflammatory foods (gluten, refined sugars, dairy, alcohol).

• Increase protein intake (90-100g daily), healthy fats, and fiber.

• Balance blood sugar by including protein, fat, and fiber at every meal.

• Strength training is essential (2-3x weekly).

• Sleep hygiene, rest, and stress management are critical for hormone health.

• Regular supplementation: Multivitamins, Omega-3s, Magnesium, Vitamin D (as needed).

Mindset Shifts:

• Develop a supportive, positive relationship with your body.

• Embrace perimenopause as an opportunity for personal growth and self-awareness.

• Create empowering beliefs around health and aging rather than resistance or dread.

Action Steps:

• Track menstrual cycles diligently.

• Focus on gut and liver health (castor oil packs, digestive enzymes, cruciferous veggies).

• Test hormones comprehensively using tools like the DUTCH test to "test, not guess."

• Foster community support and seek guidance from knowledgeable health practitioners.

Final Message: Perimenopause is a natural transition, not a dysfunction. By understanding your body's signals, supporting hormonal balance, prioritizing gut and overall health, and adopting a positive mindset, women can navigate this phase with greater ease and confidence.