In this episode, I discuss why traditional New Year's resolutions often fail and present a more effective approach to creating lasting change through micro-goals and habit stacking. Perfect for anyone looking to make meaningful changes in 2025 without the pressure of traditional resolutions.

Key Statistics

- Approximately 80% of New Year's resolutions fail by February

- Most people abandon their resolutions within the first two months

Why Traditional New Year's Resolutions Often Don't Work

- Create unrealistic expectations

- Timing is arbitrary

- Lack proper support systems

- Don't account for lifestyle sustainability

- Put too much pressure on January 1st as a start date

- Often too ambitious without proper planning

Better Alternatives to New Year's Resolutions

SMART Goal Setting

- Specific

- Measurable

- Achievable

- Relevant

- Time-bound

Micro-Goals Approach

- Start with small, manageable changes

- Examples:

- 10-minute walks, 3 times per week

- Adding one vegetable to dinner

- Getting to bed 30 minutes earlier

- Writing for 30 minutes each day

Habit Stacking

- Build one small habit at a time

- Add new habits only after mastering previous ones

- Focus on sustainability over quick results

- Create systems rather than focusing solely on outcomes

Tips for Success

• Regular Check-ins

• Celebration Strategies

• Support Systems

• The Importance of Self-Reflection

• Alternative Timing Approaches

Resources Mentioned

- Book: "Wintering" by Katherine May

- Women Mastering Midlife community

Connect with Me:

Learn more about the Women Mastering Midlife Community: www.msvictoriabyrd.com/community

Free 1:1 Coaching Consult Call with Victoria: www.msvictoriabyrd.com/booknow

Connect with Victoria: msvictoriabyrd

Have questions you'd like answered in an "Ask Me Anything" episode? Send them in here: Ask Me Anything Form

In this episode, I sit down with Melody Swehla, a former nurse turned CBD advocate and wellness entrepreneur, to discuss how CBD can help manage stress, particularly during the holiday season and in midlife.

Episode Highlights

About Melody's Journey

• Former nurse who became a certified personal trainer after the pandemic

• Started using CBD to manage her own anxiety and stress

• Found significant improvement in mood regulation and stress management

• Now helps others, particularly midlife women, with CBD education and wellness

Understanding CBD vs. THC

• CBD and THC are different compounds from the cannabis plant

• CBD focuses on wellness without psychoactive effects

• CBD works with the body's endocannabinoid system

• The endocannabinoid system was discovered in the 1990s

• All mammals have this system, which helps maintain bodily balance

Benefits of CBD for Holiday Stress

• Helps manage social anxiety at holiday gatherings

• Improves sleep quality

• Reduces stress-related emotional eating

• Strengthens immune system

• Helps with stress-induced physical symptoms

• Provides a healthier alternative to alcohol at social events

Quality Matters in CBD Products

• Important factors for choosing CBD:

• • Must be USDA certified organic

  • Third-party tested

  • Certificate of Analysis (COA) available

  • CO2 extraction method

  • Transparent company practices

• Warning signs:

• • Avoid CBD products on Amazon (not authorized)

  • Avoid gas station CBD

  • Be wary of products from China (80% of U.S. CBD)

CBD for Children

• Safe for children when using quality products

• Helps with:

• • School-related anxiety

  • Sleep issues

  • Mood regulation

  • Allergies

  • ADHD symptoms

Getting Started with CBD

• Recommended starter products:

• • Nano jellies (90-95% bioavailable)

  • Oil tinctures

  • Balance and Restore bundle options

• Importance of working with an advocate for personalized recommendations

• No "one size fits all" approach

Safety Considerations

• Consult healthcare provider if on blood thinners

• Discuss with doctor if on multiple medications

• Many users have successfully reduced other medication usage

• No impairment for driving

• No significant side effects reported

Connect with Melody

https://www.instagram.com/ftsfitness/

For More Information on Green Compass Products: https://Msvictoriabyrd.greencompassglobal.com

Connect with Me:

Learn more about the Women Mastering Midlife Community: www.msvictoriabyrd.com/community

Free 1:1 Coaching Consult Call with Victoria: www.msvictoriabyrd.com/booknow

Connect with Victoria: msvictoriabyrd

Have questions you'd like answered in an "Ask Me Anything" episode? Send them in here: Ask Me Anything Form

Have you been noticing a “sober curious” or sober lifestyle grabbing social media attention? In this essential episode, we dive deep into the complex relationship between alcohol consumption and women's health during midlife and menopause. From holiday celebrations to stress management, we explore why women might increase their alcohol intake during this life stage and the surprising health implications that come with it. I also offer my suggestions for sans-alcohol options during this holiday season.

Important Statistics & Research Findings

- More than one drink disrupts sleep in 39.2% of cases

- One drink reduces sleep quality by 24%

- Even less than one drink disrupts sleep quality by 9.3%

- Women who drink three alcoholic drinks per week have a 15% higher risk of breast cancer

- Risk increases by 10% for each additional daily drink

- 66% of alcohol-attributable cancers in women were breast cancers

- Approximately 144,000 new cases of breast cancer annually are linked to alcohol consumption

- 8.6% of all breast cancer cases and 7.3% of breast cancer deaths are attributed to alcohol consumption

Impact on Menopausal Symptoms

- Increases frequency of vasomotor symptoms (hot flashes and night sweats)

- Disrupts sleep architecture:

- Increases sleep latency

- Decreases REM sleep

- Alters deep sleep patterns

- Exacerbates brain fog and cognitive issues

- May increase risk of depression and anxiety

Resources Mentioned

- Mocktail guide with recipes (available in show notes)

-Oura app for tracking sleep and alcohol consumption

- Book reference: "Upgrade" (discussing brain changes during life transitions)

-https://www.breastcancer.org/risk/risk-factors/drinking-alcohol

-https://www.sleepfoundation.org/nutrition/alcohol-and-sleep#references-78452

Connect with Me:

Learn more about the Women Mastering Midlife Community: www.msvictoriabyrd.com/community

Free 1:1 Coaching Consult Call with Victoria: www.msvictoriabyrd.com/booknow

Connect with Victoria: msvictoriabyrd

Have questions you'd like answered in an "Ask Me Anything" episode? Send them in here: Ask Me Anything Form