💡 WIN / LESSONS LEARNED This week I am not only finishing off the 90-day roadmap of movement, fueling, sleep, and recovery, but I am also transitioning from the second trimester of pregnancy into the third. I want to reflect not only on the last 3 weeks that I did not pause to reflect in the community, but also on the last 90 days of shift commitments and pregnancy. The last 90 days were filled with grief, trauma work, profound medical advocacy and learning, incredible personal growth, and learning to be present in moments when survival seems like the only option. As I reflect on the impact of all this meaningful personal transformation, I cannot simply focus on the pure metrics I used to measure how I slept in the last 3 weeks. My Apple Health tells me that in the last month I slept 7 hours and 7 minutes on average. What the data doesn't capture is the many nights where I did somatic and trauma work with myself to calm the parts of me that were deeply grieving for the son that I lost due to the illness I could not detect, and parts of me that are desperately trying to keep my daughter alive while handling limited and inaccurate data to keep her safe. The data does not capture how my brain activity trying to process all the medical data and write the scripts to make me a "perfect patient who is reasonable and should be heard," and the nervous system that was fired up by perceived dismissiveness and by sitting in front of the computer for a full work day doing research. The data also does not capture the dysregulation of the nervous system that is trying to process a whole day spent at the hospital trying to make sure I am ok and the baby is ok. What I am trying to say is thank you to my body that operated on the average of the 7 hours and 17 minutes of sleep like a whole team of highly qualified trauma therapists, medical researchers, and advocacy specialists. I have learned to see inflammation and stored cholesterol as a way my body prepares to fight for my needs in light of a history of trauma and navigating a difficult medical system. I am so grateful that in this season I have an opportunity to shift from creating structure that held me through one of the most painful and stressful seasons into cultivating rest, lightheartedness, and healing before our little girl arrives in July.

For years I've said pcos is a misnomer. You don't have cysts on your ovaries despite the name 🤪 The way pcos/pmos ovaries look like in ultrasound is because of the egg follicules! So what does PMOS stand for: Polyendocrine Metabolic Ovarian Syndrome 👏👏👏👏👏 so much better. So much more accurate "New name to improve diagnosis and care of condition affecting 170 million women worldwide" This day will forever be a special one. Research progress and advocacy at play! Now to update all my things in all the places .... websites etc. How do you feel about this?

*"I would rather be a bad feminist than no feminist at all."* ​ *Roxane Gay, Bad Feminist* ​ Bad cook. Really bad at not googling symptoms at midnight. A mentor of mine once said: "You're only a beginner once." And when you're learning anything... really learning it... there are going to be some rough, embarrassing, start-over-from-scratch versions along the way. 🫤 ​ Being bad at it is the only way through to better. ​ What are you giving yourself permission to be a beginner at right now? 🙋 Raise your hand below.

💡 WIN / LESSONS LEARNED Wins: My sleep average jumped by a full hour this week to 8h 35m, hitting my "Good" goal and proving that my body is effectively utilizing this extra restoration. Lessons: I’ve learned that the 7 PM Work-Stop doesn't need to be a rigid wall to be successful; its power lies in being a systemic anchor that pivots my focus toward rest. My body is clearly signaling a higher need for sleep as I reach 24 weeks and continue processing a heavy season of grief—honoring that need is my primary act of self-care right now. A: Focus: Sleep & Restoration (Phase 2: The Squeeze for earlier bedtime by 30 more min) B: DEFINE IT -> This week is about Optimization. I am aiming to shift my bedtime from 11:30 PM toward 11:00 PM to sustain that 8–9 hour sleep window. I will continue to protect the 7 PM Work-Stop as the lead domino for my evening, ensuring I have the mental and physical space to "land" softly. C: GOOD / BETTER / BEST VERSION - GOOD: Laptop closed by 7:30 PM + Bedtime at 11:30 PM. - BETTER: Laptop closed by 7:00 PM + Bedtime at 11:15 PM. - BEST: Laptop closed by 7:00 PM + Bedtime at 11:00 PM. ONE SMALL STEP TO MAKE IT EASIER: Grounding ritual - Once the work cycle ends, I will recount ways I have shown up for myself instead of what I accomplished today, perform a Somatic Pause by placing my hands on my heart and belly, take three deep breaths. On the exhale, I will mentally say, "I am handing the 'Doing' back to the world; I am keeping the 'Being' for my home." I will then apply hand lotion as a special reward for my hands, which worked all day for myself and my family. I will take a moment to savour the smell and breathe, mentally handing off the "Doing" and stepping into "Being". Other things I am tracking: - Weight: 79.5 kg (24-week milestone, 9.3 kg total gain).

✨ Sunday Shift & Group Challenge Commit to Your Self-Led Shift Welcome to the Sunday Shift, which I'm posting on Tuesday this week. I've always been transparent that the goal is a review that happens once a week... it doesn't actually matter if it's Sunday or not. Due to my own illness recovery, I'm sharing this today. 🌟 1) I read something from a PhD in behavioral change this week who said their weekly review is one of the most important things they do for their own behavior change ✨. I'm a bit of a nerd on the research side and have done a lot of continuing education on this topic in particular. That's why I built a Sunday Shift momentum check-in and accountability check-in into this group. 🌟 2) It's natural for there to be a little resistance. I don't want to underestimate the vulnerability required to show up for yourself, say, "Hey, this is important for me," and have the real opportunity to either nail it or not the following week. Many of us are ambitious, and that feeling of coming back to it can sometimes bring shame or feelings of failure. If you relate to that, you may have a bit of perfectionism holding you back from being vulnerable with yourself and others. That same resistance can block clarity. It isn't about whether you got all the check marks the following week. It's about setting an intention and starting to build trust with yourself. Most of the time you can achieve a version of that goal. Just start. It can be small. It can be one word. The Sunday Shift is designed to break down perfectionistic thinking. That why we have good, better, best versions of our goals. In my one-on-one practice I often hear: "I'm done, tired, putting myself last." This might sound bold, but the Sunday Shift and a weekly review is how it starts. If you don't want to put yourself last, it's not about a naked statement. It's about asking... listening... deciciding. ──────────────────────────── ✅ OPTION 1: Self-Led Sunday Shift Your own weekly goal, broken into Good / Better / Best