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

If this episode hit home, please take 30 seconds to rate and review the B.Real Podcast on Apple Podcasts, Spotify, or wherever you listen. Reviews help more people find the show — and let Brittany know she's not the only one navigating the real stuff. Hit subscribe so you never miss an episode.

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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In this raw and emotional episode, Brittany opens up about her family's life-changing decision to leave Santa Barbara and move to Spain. She traces her lifelong nomadic spirit back to a childhood spent bouncing between homes, shares the logistical chaos of relocating a family of five (plus two dogs) overseas, and gets vulnerable about the emotional toll — from her teenagers' resistance to the gut-wrenching goodbyes with her closest friends. It's a candid look at chasing a long-held dream while grappling with fear, grief, and growth.

Key Takeaways:

• (0:55) - Brittany reveals the family made the decision to move to Spain back in March, after years of talking about a big life shift.

• (5:40) - The tipping point was realizing their almost-17-year-old would be starting his junior year — wait any longer, and moving would become nearly impossible.

• (9:10) - The stress of relocating was so intense that Brittany didn't get her period for almost three months.

• (11:16) - Brittany opens up about how "change is fucking scary," even when you know it's the right move.

(12:37) - The hardest part of the move has been saying goodbye to the close friends who've become chosen family.

• (17:47) - Despite the move, Brittany confirms the podcast will continue — just recorded from Spain going forward.

Quote:

"It's a lot of goodbyes, but also knowing I'm gonna see them again, yes, but also knowing that the distance will make that more difficult."

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Celebrating 20 episodes of B.Real, host Brittany Bijan gets real about the self-doubt she faced before ever hitting record, why she started the podcast, and the roadmap of topics — trauma, strength, hormones, sleep, boundaries, and grief — that have shaped the show. She reflects on rewriting her own story after a chaotic childhood and reminds listeners that there's never a "perfect time" to start.

Key Takeaways:

• (0:27) - Brittany opens up about the self-doubt and jitters she felt right before recording episode one.

• (1:35) - She started the podcast to help women heal and to give herself a wider platform to do it.

• (5:13) - Brittany breaks her own generational cycle instead of repeating her chaotic upbringing.

• (5:14) - She shares the roadmap of topics covered on the show: strength, nutrition, stress, sleep, and nervous system health.

• (7:47) - The two-part episode with her daughter on grief remains one of her proudest and most emotional moments.

Quote:

"You just have to start. Whatever it is that you're thinking about, whatever it is that you've been holding off, you need to start and just fucking do it." — Brittany Bijan

Enjoyed this episode?

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In this episode, Brittany dives into why we're all running on "borrowed time," the power of putting a goal on your calendar, and why fueling your body right—starting the moment you wake up—changes everything. From marathon training to protein tracking to why sleep is non-negotiable, this is real talk on building a stronger, healthier life.

Key Takeaways:

• (0:00) - Focus on what you can control today — we're all running on borrowed time.

• (1:08) - Working out is the single most valuable investment you can make in your own health.

• (2:54) - Putting a goal on your calendar gives you structure — and structure gives you freedom.

• (4:22) - There's no finish line: keep moving, and don't be afraid to switch up your training.

• (11:28) - Eat protein within the first hour of waking to fuel your hormones and energy for the day.

Quote:

"You have to be stronger than the biggest excuse you can toss your way." — Brittany Bijan

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In this first half of a two-part episode, host Brittany Bijan sits down with Nike coach and Her Sports founder Bec Taylor for a real conversation about strength training, motivation, and making fitness work amid the chaos of motherhood and busy careers. They break down why strength training matters at every life stage, how to build a "support team" to stay accountable, and the mindset shifts that turn workouts into non-negotiables.

5 Key Takeaways:

• (0:13) - Success in fitness starts with planning and structure, not motivation alone.

• (5:32) - Everyone needs both a friend and a professional trainer as their accountability "support team."

• (11:17) - The fear of getting "bulky" from lifting weights is a myth — it's actually very hard to achieve.

• (13:46) - Strength training acts as your body's armor, protecting bone density and hormone health as you age.

• (20:58) - Non-negotiable workouts (5 days a week, 45 minutes) work best when locked into a consistent schedule.

Quote:

"Strength training, it's got that name for the reason. It's building that armor for everything."

Call to Action:

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In Part 2 of this two-part episode, host Brittany Bijan sits down with Dr. Talina Herman to dig into the real conversation around women's hormonal health in their 40s and beyond. They cover how declining estrogen and progesterone affect sleep, stress tolerance, and nervous system capacity — and why that's not a death sentence, but actually a powerful recalibration. From blood sugar regulation and magnesium to community, mindset, and self-advocacy, this episode is packed with actionable insight for women navigating perimenopause and menopause.

5 Key Takeaways:

• (2:07) - Protect sleep above all else — it's the first domino that affects everything in your body.

• (3:16) - Declining estrogen and progesterone reduce your nervous system's ability to buffer stress, so you simply need more recovery time now.

• (4:47) - As a woman in your 40s, people-pleasing gives way to owning your identity and knowing what you won't tolerate — and that's power.

• (4:47) - We hold so much space for others; learning to vocalize your own needs is non-negotiable.

• (9:35) - Find your people — a community that screams inspiration back at you is essential at this stage.

Quote of the Episode:

"Sleep is the first domino that goes — and then everything in your body gets affected."

— Dr. Talina Hermann

Enjoyed this episode?

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