In Part 2 of this two-part episode, host Brittany Bijan breaks down what nervous system dysregulation actually looks like — beyond the panic attacks and anxiety — and shares the practical tools she's personally using to calm her system down while navigating a major life transition abroad. From waking at 2 AM with cortisol spikes to unexpected hair loss and emotional numbness, Brittany gets real about the signals your body sends when it's been in overdrive too long. She covers why strength training beats cardio when cortisol is already elevated, how a 30-second breathing technique can shift your physiology, the cortisol-reducing power of nature, and why real connection with trusted friends is "human medicine." This episode is a grounded, no-BS guide for women who've been strong for everyone else and are ready to rebuild their relationship with their own nervous system.

5 Key Takeaways

• (1:55) — Nervous system dysregulation doesn't always look like a panic attack — it can show up as 2 AM wake-ups, digestive issues, irritability, getting sick repeatedly, hair loss, or feeling emotionally flat.
• (7:43) — When your cortisol is already elevated (perimenopause, major transitions), cardio can raise it further; strength training at moderate intensity is the better move.
• (10:54) — The "physiological sigh" (double inhale through the nose, long slow exhale through the mouth) is the fastest-acting cortisol reduction tool — you can do it anywhere in 30 seconds.
• (11:39) — Just 20 minutes walking in nature can reduce cortisol by up to 21% — and being present without your phone amplifies the effect.
• (13:14) — Real connection with trusted friends is "human medicine" — having people you can be raw with regulates your nervous system in ways that solo tools can't replicate.

"The work is not just to eliminate the stress. We need to rebuild a relationship with your nervous system, and you need to learn how to lock in and calm that shit down."

— Brittany Bijan

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Follow Brittany on Instagram @BrittanyBijan and check out the 40 Fit Blueprint linked in her bio.

Disclaimer: Everything on this show is for educational purposes only. Brittany is not a doctor or therapist. If you need support, please reach out to your doctor or healthcare professional.

In Episode 23 of the B.Real Podcast, Brittany Bijan gets real about something nobody warned her: even a change you chose and dreamt about can dysregulate your nervous system. Fresh off her family's move to Spain, Brittany shares her personal experience of being simultaneously grateful and physically wrecked — missing her period for three months, waking at all hours, and crying on a loop. She dives into the science of the female stress response (thanks to Stacy Sims), Gabor Maté's concept of the "authentic vs. adapted self," and the very real signs your body is running on overdrive. Most importantly, she shares the tools that actually helped her calm her system down — from strength training and breathwork to nature walks and leaning on her closest friends.

Key Takeaways

• (3:47) - Your nervous system can't tell the difference between a good change and a bad one — it just knows something big is happening.

• (7:00) - Women have a unique stress response called "befriend" — you're biologically wired to seek connection and care for others under stress.

• (9:16) - After 40, declining estrogen raises your baseline cortisol, making stress recovery take up to three times longer.

• (13:20) - Nervous system dysregulation shows up as 2 AM wakeups, digestive issues, hair loss, repeated illness, and emotional numbness — not just panic attacks.

• (18:05) - Strength training, breathwork, daily nature walks, proper fueling, and real connection are the tools that actually calm your system.

Quote

— Brittany Bijan, quoting Gabor Maté

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Brittany opens up about her family's life-changing move to Spain — nine people (including her kids, son-in-law, and grandbabies) and four dogs relocating to a country where they don't speak the language. She shares the emotional toll on her teenage sons, the surprising ease of adapting at this stage of life, how she's kept up her fitness routine with minimal equipment, and how she's continuing the podcast amid the chaos of an international move.

Key Takeaways:

• (1:17) - Brittany's family move to Spain includes nine people and four dogs, none of whom speak Spanish yet.

• (3:14) - Jet lag and adjusting hit harder in her 40s, so she prioritized simple at-home strength training and Pilates to reset.

• (7:52) - Reactions to the move varied widely — her daughters were excited, but her teenage sons struggled emotionally for months.

• (13:30) - The move has been harder than expected for her 16-year-old, but overall life abroad has exceeded her family's dream of it.

• (15:16) - Despite the upheaval, Brittany pushed forward with the podcast, bringing on guests from her new time zone in Europe.

Quote:

"Better than expected — I think just our idea of our dream of moving abroad, and what that could look like, and then actually living it, is better than my dream."

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