0:00

You're listening to Better Than Before

0:02

Breast Cancer with the Breast Cancer

0:04

Recovery Coach. I'm your host, Laura

0:06

Lummer. I'm a certified life coach

0:08

and I'm a Breast Cancer Thriver.

0:10

In this podcast, I will give

0:12

you the skills on the insights

0:14

and the tools to move past

0:16

the emotional and physical trauma of

0:18

a breast cancer diagnosis. If you're

0:21

looking for a way to create

0:23

a life that's even better than

0:25

before breast cancer, you've come to

0:27

the right place. Let's get started.

0:33

Hey there friends, welcome to episode

0:35

384 Better Than Before Breast

0:37

Cancer. I'm your host Laura

0:39

Lummer. I am happy to

0:41

be here today. This is

0:43

the first podcast of November.

0:45

And honestly, I cannot believe

0:47

how fast this year has

0:49

gone by. It's crazy. But

0:51

this weekend, something's happening here

0:53

in the United States. And

0:55

it's the time change. We fall back

0:57

an hour. And every time we fall

0:59

back an hour. And every time we

1:01

fall back an hour. We get so tired,

1:03

right? Why do we get so tired

1:05

when the time changes for one hour?

1:08

You think about places that you travel

1:10

to, even when I go back east

1:12

to visit my stepdaughter, three hour time

1:14

difference. It doesn't knock me out as

1:16

much as the one hour time change

1:18

that happens twice a year. And I want

1:20

to talk about that for a couple

1:23

of reasons. One, because there are things

1:25

we can do to support ourselves so

1:27

that if you are one of those

1:30

people like me who gets... a lot

1:32

of impact from the time change. There

1:34

are things you can do to support

1:36

yourself, so it's less miserable and a

1:39

smoother transition. And two, because throughout

1:41

our lives, we tend to have

1:43

a pattern of pushing ourselves too

1:45

hard. When our body is saying,

1:47

I need rest, when your body

1:49

is saying, I'm tired, we, I

1:51

don't know, we have this mentality,

1:54

push, push, push, keep going. And

1:56

I want to continually encourage you,

1:58

whether it's because of daily. time

2:01

or cancer treatments or busy seasons

2:03

or anything at all to be

2:05

more tuned in with our bodies.

2:07

It's so important and it's something

2:09

that I talk with my clients

2:11

about all the time, all the

2:13

time. I ask them, are you

2:15

listening? You know, they'll tell me

2:17

I'm tired or my body felt

2:19

drained, but I'm committed to this

2:22

many workouts or this many obligations

2:24

and I had to do them.

2:26

And I asked you to think

2:28

about that when you tell yourself

2:30

that story. Do we really have

2:32

to do all those things? And

2:34

especially when it comes to exercise,

2:36

I always find this fascinating and

2:38

I'm totally guilty of it. I

2:40

did it most of my life.

2:42

I don't do it most of

2:44

my life. your body is fatigued.

2:46

You know, there's a difference when

2:49

you wake up and you're going

2:51

to go exercise. Let's say you're

2:53

a morning exercise or you wake

2:55

up, you're going to go exercise,

2:57

you're like, I just want to

2:59

stay here in bed and be

3:01

cozy, versus my body's really tired. And

3:03

in fact, there's something I'm super excited

3:06

about that I'll be offering all of

3:08

my clients that I do metabolic health

3:10

coaching with is those who have done

3:12

the 3X4 genetics nutrition assessment or nutrition

3:15

genomic report. 3X4 has come out with

3:17

an app that's called Gene Fit and

3:19

I'm currently working on an educational video

3:21

on that to send out to my

3:24

clients because it's so cool. And it

3:26

actually imports your genetics and you can

3:28

record your workouts in it and it

3:31

tells you. if you're working out too

3:33

hard. And so I share the story

3:35

with you, and now I'm going to

3:37

eat my words. I'm going to sound

3:40

hypocritical here because it recently, in the

3:42

last couple of weeks, the app was

3:44

telling me that I was overloading my

3:46

body. But my body felt fine to

3:49

me. And so the app, it uses

3:51

different metrics. And like I said, it

3:53

imports your SNPS that your genetic variants

3:56

that have an impact on your recovery,

3:58

on your power, on your endurance, on

4:00

several different things. that are part of

4:02

the whole system of exercise. And it

4:05

was giving me this warning, and it

4:07

was saying overload. But it was a

4:09

mixed message because it's kind of color

4:11

coded, and so the score I was

4:14

getting from my workouts was green, which

4:16

meant optimal, but I was getting this

4:18

red indicator that said, you're risking injury.

4:21

And I thought, well, how am I

4:23

risking injury? I'm doing the same stuff.

4:25

I'm walking, I'm doing yoga, I'm doing

4:27

my Pilates, and I do spin classes

4:30

twice a week. But for me, I

4:32

did not feel fatigued, right? So I

4:34

was looking at this app and I

4:36

was thinking there's a glitch and I

4:39

actually even had a call with one

4:41

of the woman who actually designs and

4:43

kind of manages the whole gene fit

4:46

app and we reviewed my app and

4:48

the findings because it just didn't make

4:50

sense to me. But anyway, long story

4:52

short is that it was giving me

4:55

this message that I was overdoing, but

4:57

I didn't think I was over doing

4:59

it. And then I woke up this

5:01

one morning and I swear my entire

5:04

body felt inflamed. I did cancel my

5:06

work out that day. I did relax

5:08

that day. I did honor what I

5:10

was feeling. But it was interesting that

5:13

the app kind of read my genes.

5:15

mixed with my heart rate and the

5:17

load that I was putting on my

5:20

body and gave me a red light

5:22

before my body actually gave me the

5:24

red light, right? So I thought that

5:26

was really interesting. And of course, once

5:29

I felt it, I did honor it,

5:31

but now I will be more aware

5:33

of the results the app is showing

5:35

me and maybe honor it before I

5:38

actually am suffering the symptoms from overdoing

5:40

it. So again, I just want to

5:42

encourage you, like, really listen to your

5:45

body. We exercise to support our well-being.

5:47

Exercise is medicine that supports our health

5:49

in so many ways. but it can

5:51

also break down a body. You know,

5:54

when there are people that are out

5:56

there running marathons and literally just destroying

5:58

their bodies, is that supporting health and

6:00

wellness? And it's not only marason or

6:03

so if you're a marathon runner, don't

6:05

take offense that we can do that

6:07

in so many ways as I just

6:10

shared with you in my own experience.

6:12

So learning to listen to our body,

6:14

when I'm working with my clients, we

6:16

look at labs, we look at nutrition

6:19

genome, we look at their terrain 10,

6:21

and I try to communicate, this is

6:23

the language of your body. This is

6:25

your body telling you what's going on.

6:28

If it's giving signs of malnourishment, of

6:30

nutrient efficiencies, of fatigue, of inflammation, if

6:32

it's giving you signs that there's something

6:35

going on, this is the way that

6:37

it talks to you. And now I

6:39

think it's wonderful that science is coming

6:41

up with more and more ways that

6:44

we can listen to the language of

6:46

our body. But during this time of

6:48

year... As we move into the fall

6:50

and the winter, as the time changes

6:53

and the days get shorter, will you

6:55

be open to listening to what your

6:57

body is telling you and to honor

7:00

that with changes in your lifestyle? So

7:02

let's talk a little bit about why

7:04

we go through this, what is actually

7:06

happening when we feel so tired from

7:09

the time change? So like I said,

7:11

it's a one-hour time change, and yet

7:13

our body just seems to have this

7:15

big impact from it. And an hour

7:18

doesn't seem like that much, but even

7:20

a small shift in time can throw

7:22

up your body's internal clock, or what

7:25

we refer to as the circadian rhythm.

7:27

So we feel off balance. And the

7:29

rhythm isn't just about when we sleep

7:31

or wake. But it influences our circadian

7:34

rhythm influences our mood, our energy levels,

7:36

our digestion, our immune function. And when

7:38

we disrupt that circadian rhythm, like with

7:40

a time change, our body needs some

7:43

time to readjust. Now, most people feel

7:45

the effects of the time change for

7:47

a couple of days, but for some

7:50

it can last up to a week

7:52

or even longer before they feel normal

7:54

again. I feel like it lasts for

7:56

two to three weeks for me. I

7:59

was talking with the client the other

8:01

day who says it takes her up

8:03

for the entire month. And during that

8:05

time, I think what we all noticed

8:08

is that we feel more tired than

8:10

usual. You may find it harder to

8:12

focus and you might even feel a

8:14

little down like depressed. In fact, it

8:17

reminds me when I went to... Iceland

8:19

with my sister, my niece, my nephew,

8:21

my granddaughter. We all went to Iceland

8:24

in for New Year's Eve. And while

8:26

we were there, the sun didn't come

8:28

up until after 11, 1130. I mean,

8:30

it was dark outside. And I remember

8:33

looking out the window. It is freezing

8:35

cold out there. It's covered with snow

8:37

and we had this really cool Airbnb.

8:39

And I would look out my window

8:42

of this Airbnb and these little kids

8:44

are out there and their beanies and

8:46

their parkas and they've got their backpacks

8:49

on and their parents are walking them

8:51

to school and it's pitch dark out

8:53

there. And I was just having such

8:55

a hard time adjusting to that. I

8:58

really did feel down. And I think,

9:00

you know, I'm a sunshine person and

9:02

I have genetic snips because our genes

9:04

can also affect some of our hormone,

9:07

a lot of our home production. And

9:09

I have some genetic snips that affect

9:11

the way I produce melatonin. And so

9:14

just genetically, it takes me a little

9:16

longer to burn through that melatonin in

9:18

the morning. And so that can lend

9:20

to having groggier morning times, especially when

9:23

it's dark outside. So oftentimes we think

9:25

about melatonin as a sleep hormone, but

9:27

it's not exactly a sleep hormone. I

9:29

would say, think of melatonin more as

9:32

a darkness hormone. It's released by the

9:34

pinyogland in your brain when it gets

9:36

dark outside. And it helps to start

9:39

signaling your body that it's time to

9:41

wind down. that melatonin doesn't work alone.

9:43

So a lot of people will stay

9:45

away from melatonin supplements or think that

9:48

taking a melatonin supplement is what makes

9:50

them sleepy. And it's definitely integrated, but

9:52

it doesn't work alone. Melatonin is part

9:54

of a bigger cascade of changes that

9:57

happen in your body in response to

9:59

the absence of light. So along with

10:01

melatonin production in our bodies. Cortisol levels,

10:04

cortisol is the hormone that makes us

10:06

alert in the morning, the hormone that

10:08

we make when we're under stress also,

10:10

but cortisol levels drop, your body temperature.

10:13

starts to decrease and our body starts

10:15

to produce calming neurotransmitters like Gaba. A

10:17

lot of people take a supplement called

10:19

Calm, which is Gaba basically, but we

10:22

make Gaba in our brain and in

10:24

our body. So melatonin sets the stage

10:26

for this, but it's the combination of

10:29

lowering cortisol, increasing calming hormones, lowering body

10:31

temperature, and the production of melatonin that

10:33

makes us sleepy. And it is... triggered

10:35

by darkness. So when we mess with

10:38

our natural light exposure as we do

10:40

with daylight saving times, our whole sleep

10:42

system needs to recalibrate. And this is

10:44

where a good sleep routine becomes so

10:47

valuable. So a strong consistent sleep routine

10:49

can help keep you grounded, even when

10:51

you're dealing with a time change or

10:54

any other kind of disruption. So I

10:56

want to give you some tips to

10:58

help to create... an evening routine that

11:00

supports restful, high-quality sleep. And one of

11:03

the most important things is consistency. So

11:05

consistency is so key when it comes

11:07

to honoring your circadian rhythm and your

11:09

energy cycles. Going to bed and waking

11:12

up at the same time every day,

11:14

even on the weekends. Regularity helps to

11:16

strengthen your circadian rhythms. And you know,

11:18

I like to get up around 5,

11:21

5.30 every day. When I do my

11:23

5.45 workouts, I like to get up

11:25

at 4.30, and a lot of people

11:28

hear that I'm like, I don't want

11:30

to get up that early, but I

11:32

get up that early because as I

11:34

said, it takes me a while to

11:37

wake up that early, not so I

11:39

can get up, jump out of bed,

11:41

and start doing things. I get up

11:43

that early so that I can wake

11:46

up that early so that I can

11:48

wake up slowly so that I can

11:50

wake up slowly so that I can

11:53

wake up slowly, slowly, slowly, My morning

11:55

routine always consists of at least an

11:57

hour of wake-up time. So on the

11:59

weekends, I still wake up early, but

12:02

I may not be out of bed

12:04

early and running around doing things early,

12:06

right? I may schedule my work. a

12:08

little later on the weekends because I'm

12:11

not starting with clients so early in

12:13

the day. But I still try to

12:15

wake up at the same time because

12:18

I know that that regularity of sleep

12:20

and sleep patterns is really important. So

12:22

getting morning sunlight. can be super helpful.

12:24

Exposing yourself to natural light within an

12:27

hour of waking up tells your body

12:29

to stop producing melatonin and it boosts

12:31

alertness. Now, as I just gave the

12:33

example of Iceland, for instance, the sun

12:36

didn't come up till 1130. So when

12:38

I get up early, I didn't even

12:40

have the opportunity to expose myself to

12:43

light. And so it was really challenging

12:45

for me. I gotta tell you that.

12:47

Sometimes we can use red light and

12:49

I know some people who live in

12:52

areas of the country or areas of

12:54

the world where you experience that that

12:56

the sun doesn't come up until much

12:58

later. You can use UV lights in

13:01

the house or that kind of exposure.

13:03

It's not natural lights, not as wonderful,

13:05

but it might help to wake you

13:08

up and get you going in the

13:10

morning. And just as Exposing ourselves to

13:12

light in the morning is important to

13:14

get us awake and to slow that

13:17

melatonin production and the rest of the

13:19

hormone cascade that it's involved with. Reducing

13:21

our evening light exposure is also very

13:23

important. So dimming the lights limiting blue

13:26

lights from screens using blue light blocking

13:28

glasses and that way you don't interrupt

13:30

your melatonin production as much with artificial

13:33

light. And I will often deal with

13:35

clients who, you know, getting your circadian

13:37

rhythm aligned, getting your sleep routine, I've

13:39

talked about this so many times, it

13:42

is absolutely vital for a healthy lifestyle.

13:44

And science is seeing this more and

13:46

more, we talk about it more and

13:48

more, you hear more and more about

13:51

people looking for sleep disruption, sleep apnea,

13:53

sleep obstructions, things like that, to prevent

13:55

them from going into deep sleep, because

13:58

it's so important. cancer survivors because when

14:00

we're not getting good sleep or we

14:02

have obstructions in the way that we

14:04

breathe and so we lower our oxygen

14:07

levels when we sleep, that creates another

14:09

chemical cascade in our body that can

14:11

support what's called angiogenesis or the supply

14:13

of blood to cancer cells and we

14:16

want to avoid that all costs. So

14:18

good... consistent, solid sleep

14:20

routines are so important. So thinking

14:22

about, and let me, before I

14:24

go on to that, I'll often

14:26

talk with clients and they tell

14:28

me, well, I scroll my phone

14:30

until 1 o'clock in the morning,

14:33

or I sleep with the TV

14:35

on. Oh my goodness. Please go sleep

14:37

with the TV on. Like your brain

14:39

is still engaged. You may think you're

14:41

asleep, but your brain is listening to

14:44

everything that is going on. And so

14:46

you're not really getting good quality calming

14:48

sleep. And if you've created a habit

14:50

out of sleeping with this TV going

14:53

and these conversations happening around you, then

14:55

maybe try to slowly wean yourself out

14:57

of that. Maybe by turning off the

14:59

TV, but using some white noise that's

15:02

on a timer on your phone or

15:04

something. So it shuts. at a certain

15:06

time after you've fallen asleep,

15:08

but really retraining your brain

15:10

so that you are in

15:12

a quiet, dark, cool room.

15:15

This is so important. So

15:17

a pre-bed routine. Whether it is

15:19

turning off blue light things at a

15:21

certain period of time getting actual book

15:23

light So you're reading an actual book

15:26

taking a warm bath doing some stretching

15:28

or even some breathwork activities or meditation

15:30

Whatever you find calming to tell your

15:33

brain. It's time to unwind it's time

15:35

to call to calm down Right and

15:37

we can notice the natural circadian rhythm

15:39

of the earth right the earth is

15:42

calming down in the darkness things are

15:44

quieter things are calmer and we want

15:46

to align our body with that even

15:48

if it's changing and we still have this routine

15:51

and we think well I want to stay up

15:53

how many times are we here for the first

15:55

couple weeks of a time change we'll look at

15:57

the clock and it'll be eight o'clock at night.

16:00

and we'll say, but it's really

16:02

nine o'clock, right? And so we have

16:04

to get used to alighting ourselves with

16:06

the cycles of light and dark

16:08

rather than getting stuck in our

16:10

heads and looking at the clock and

16:13

thinking, this is what time it actually

16:15

is, because we're thinking, where's the light

16:17

cycle right now and how is

16:19

that affecting you? So something else

16:21

that you can do here is you

16:24

can really support your health and your

16:26

adjustment to the time change with food.

16:28

and good habits. Some of them

16:30

I just referred to for sleep

16:32

habits, but there are foods that actually

16:35

affect melatonin production. So let's talk about

16:37

what we eat and more about

16:39

what we do in the evening

16:41

and what we put in our bodies

16:43

and how it makes a difference in

16:46

how well melatonin can do its job

16:48

at night. So let's first talk

16:50

about some foods that increase melatonin

16:52

production. There are foods that are naturally

16:54

high in melatonin or contain nutrients that

16:57

support melatonin production. Some of those nutrients

16:59

are tryptophan, magnesium, vitamin B6, and

17:01

here are some of the foods

17:03

that contain these. Tart cherries are actually

17:05

a natural source of melatonin and so

17:08

they can help boost melatonin levels in

17:10

the body. Tomatoes, although they contain

17:12

less melatonin, they do provide a

17:14

small natural boost. So maybe think about

17:16

some tomato sauces or caprice salad or

17:19

something like that that include tomatoes for

17:21

your evening meal. almonds and walnuts

17:23

also contain melatonin and magnesium. Magnesium

17:25

is a mineral that helps to calm

17:27

the nervous system and support the creation

17:30

in our bodies, the synthesis of melatonin.

17:32

Other foods, like we hear about

17:34

turkey, right, and people say because

17:36

after Thanksgiving everybody gets so sleepy, foods

17:38

that are rich in tryptophan, like turkeys

17:41

or bananas, and I don't want you

17:43

eating bananas before bedtime, way too

17:45

much sugar, also those contribute indirectly

17:47

to melatonin production because they provide the

17:49

body with what it needs to make

17:52

melatonin. So when you're thinking about

17:54

an evening dessert, maybe you could

17:56

consider some lovely organic dark cherries that

17:58

are cut in half, sprinkled with cinnamon,

18:01

and drizzled with a little organic cream,

18:03

or even whipped that cream up,

18:05

and put it on the cherries.

18:07

Lovely, little bit of sweetness, and helped

18:09

to boost some melatonin production, and cherries

18:12

have a lot of antioxidant qualities as

18:14

well. So let's talk about foods

18:16

that decrease melatonin production. I'm sure

18:18

this is not going to be a

18:20

surprise to you. There are definitely foods

18:23

and habits that work against melatonin production

18:25

and make it harder for us

18:27

to fall asleep. Sugar and high

18:29

carb foods. So eating sugary high carb

18:31

foods at night causes our blood sugar

18:34

and insulin levels to spike and then

18:36

crash. And then this cycle can

18:38

interfere with melatonin production and leave

18:40

you feeling more awake or even wake

18:42

you up. Sometimes people will use alcohol.

18:45

And even though alcohol may initially make

18:47

you feel relaxed and you think

18:49

I'm going to have a little

18:51

alcohol to wind down and go to

18:53

bed, it actually disrupts melatonin production and

18:56

it prevents you from reaching deeper

18:58

stages of sleep like REM sleep,

19:00

which is... essential for restoration. I know

19:02

for myself personally and I have heard

19:04

from so many clients about this that

19:07

when they cut alcohol out of

19:09

their evening routine or if they

19:11

notice that they have glasses of wine

19:13

at night I will hear a hundred

19:15

percent of the time I don't sleep

19:18

as well if I have alcohol

19:20

at night and I know that

19:22

is absolutely true for me as well.

19:24

So if you do try to have

19:26

an evening snack, try to keep it

19:29

simple and balanced, maybe add some

19:31

nuts or if you're gonna do

19:33

some cherries, maybe some slivered almonds in

19:35

there too, so you can appease that

19:37

craving you may have for something sweet,

19:40

but you're actually doing yourself a

19:42

favor. And if you do wanna

19:44

have a glass of wine with your

19:46

dinner or you have something like that

19:48

now and then in the evenings, try

19:51

to make sure that's three hours

19:53

at least three hours. from when

19:55

you go to bed. Okay? I know,

19:57

as I just said, this story that

19:59

if we notice that we don't get

20:02

good sleep, if we consume something

20:04

like alcohol before bed, let's listen

20:06

to the body because the body is

20:08

saying, this is not working for me,

20:11

right? I think we have a

20:13

tendency to want to live a

20:15

certain way, want to feel a certain

20:17

way, and then our body doesn't support

20:19

that. And so then we blame our

20:22

body for being broken or not

20:24

working right or something like that,

20:26

rather than embracing and listening to our

20:28

body and supporting what its needs are

20:30

by noticing when I do this, when

20:33

I eat that, when I don't

20:35

do this, when I don't eat

20:37

that, this is how my body is

20:39

affected, right? And so then you can

20:41

support your body by listening to it,

20:44

by not pushing it, and by

20:46

honoring what its needs are. So

20:48

sometimes there's this pressure that we feel.

20:50

to keep pushing through this fatigue, like

20:52

I talked about earlier. And we ignore

20:55

these gentle cues that our body

20:57

gives us that it's time to

20:59

rest. So learning to listen to those

21:01

cues is actually an act of self-love.

21:03

It's truly a gift to yourself. So

21:06

as you think about how the

21:08

time change affects you, let's not

21:10

resist it. Can we entertain the idea

21:12

of not fighting it? of looking at

21:14

it and thinking about where your energy

21:17

is out, how your energy flows

21:19

during this time, so that you

21:21

don't feel like the whole month of

21:23

November is just wasted, right? But you're

21:25

supporting yourself and you're thinking ahead

21:27

of it, you're thinking ahead of

21:29

time, and you're thinking this is how

21:32

I normally react. So these are some

21:34

things I can do in my schedule

21:36

and things I can do with

21:38

my nutrition to support that sleep

21:40

cycle. So you just feel better. Okay,

21:43

so asking yourself, am I honoring my

21:45

body's needs or am I pushing past

21:47

fatigue because I tell myself the

21:49

story of all the to-does on

21:51

the list, right? This, I think that

21:54

the fall in the winter, you know,

21:56

we use the words cozy and sweater.

21:58

and we want soups and we

22:00

want stews and you know it's

22:02

holiday season, we're connecting, we're getting together

22:05

with family and friends. So let's connect

22:07

to our body too. Can we think

22:10

about cozy and nurturing when it

22:12

comes to the body? Can we

22:14

commit to earlier bedtimes if that's what

22:16

your body is feeling? Can you embrace

22:18

this season by just shifting your mindset

22:21

to this is a season of

22:23

rest and recovery and grounding? Grounding

22:25

and nurturing. And so just as we

22:27

talk about the daily circadian rhythm, this

22:29

is also a seasonal circadian rhythm.

22:31

And our body aligns with that.

22:33

So all year long, things are changing.

22:36

We think about the foods, the pumpkins,

22:38

the gourds, the squash and all of

22:40

these things that grow from the

22:42

ground and have this. thick onchua's

22:44

grounding energy in the foods. So let's

22:47

embrace that grounding energy and honor in

22:49

our bodies to support feeling as good

22:51

as you can through the fall

22:53

of winter, but definitely getting through

22:55

this time change in a way that's

22:58

better than you ever have before. Because

23:00

sleep and self-care aren't just about feeling

23:02

good today. They are a foundation

23:04

of health of resilience and longevity.

23:06

And by listening to your body's needs

23:09

with good habits, by creating a lifestyle

23:11

that serves you and honoring who you

23:13

are and what you need, you

23:15

can experience that escalation into that

23:17

zone of optimal health and whatever it

23:20

means for you today and for this

23:22

season. Right? So I hope these. tips

23:24

help you kind of navigate this

23:26

upcoming time change embrace restfulness embrace

23:28

the word restorative I love the word

23:31

restorative restoring yourself all right so take

23:33

care don't forget to change your clocks

23:35

I don't think we have to

23:37

think about that anymore because most

23:39

people use their phones and those change

23:42

automatically but if you do have to

23:44

remember like the stove clock or

23:46

something don't forget changes this weekend

23:48

and and I will

23:50

talk to you

23:53

again next week, my

23:55

friends. Take good

23:57

care. Take the

23:59

voices in your

24:01

head. You've put your

24:04

courage to the

24:06

test. Laid all

24:08

your doubts to

24:10

rest. Your

24:13

mind is clearer than

24:15

before. Your heart is full

24:17

and wanting more. Your

24:19

future's at the door. Give

24:23

it all you got. No

24:27

hesitating. You've

24:29

been waiting all

24:31

your life. This

24:35

is your moment. This

24:40

is your moment

24:43

in time. This

24:46

is your moment. This

24:51

is your moment. To

24:54

shine, to shine,

24:56

to shine.