The Importance of Quality Sleep for Working Moms with Karese Laguerre

[00:00:09] Hey, moms. Welcome to the Virtual Six figure Mom Podcast, a show for moms who want to achieve their definition of success while making managing their day to day responsibilities and maintaining some sense of sanity along the way. Let's jump into today's episode. [00:00:34] Hey, good morning, good afternoon. Good evening, mom friends. Today's episode is super special. For me, it's personal, but I know so many of us in this mom friend community are going to benefit, right? Like, no doubt in my mind, this topic is something that so many of us struggle with, and I'll say for so many reasons, we have the one and only Karese Laguerre here who is. [00:01:09] Just. There'S a word she's into myofunctional therapy. Am I saying that right? Okay, good. So pediatric dentist at one point shifted her trajectory and realized there was a need to talk about sleep, not just in children, but also in adults. [00:01:32] And so her focus has been on really transforming, I guess, the connection between sleep and how it impacts the household overall. And there's so many pieces to that. So we're going to dive into all that today. Welcome. Thank you so much for joining us. [00:01:49] Thank you for having me. I'm super excited to be here and to share. Yay. So I talked high level, I guess. Tell us who you are and what you do. [00:02:01] I am a registered dental hygienist by licensure and initial trade. However, I don't practice clinically anymore. I do my functional therapy now, full time. And so my functional therapy, I'm sure we will dive into it deep, but a broad overview is it's kind of like personal training, but for all the muscles below the eyes but above the shoulders, all those muscles to help strengthen, coordinate, and really facilitate better and optimal function. Okay, so what led to this transition? [00:02:33] Right? So you can still do the dental work, right? What led to the focus on myofunctional therapy? My children and I think children always lead us onto different strange paths that we wouldn't have otherwise gone on to. But I have four kids, and I like to say that as a mom, I feel like we all kind of give the highlight reel when somebody asks, how is everything? [00:03:00] How is a little Timmy? Or whatever. And I did that too. For a long time. I was saying everything's good. [00:03:07] This one's in soccer or that one's doing a dance recital or whatever. But really I had a whole lot of things going on in my home that I wasn't talking about because there's some internal shame with that that I think we all bear as parents. But my son, he had ADHD, a lot of behavioral and impulse control issues. Like, if I saw the principal one more time, it was a problem. My daughter, so I have one son, he's the oldest, and then three girls. [00:03:33] Then my daughter, she had every sleep issue under the sun. My oldest daughter, I mean, you name it, we went through it every single night for ten years. It was bed, wedding, it was sleepwalking, it was night terrors. I mean, blood curdling screens in the middle of the night. It was a nightmare just trying to get through one night with her without any events. [00:03:54] My youngest two daughters had a lot of upper respiratory issues. So frequent ear infections, congestion, rhinos, sore throat, like the whole gambit of what could go on went wrong with every type of infection with them. And so it was really a pediatric dentist that put all that together for me that a lot of what was going on with them really stemmed from the same thing. How they were breathing, how they were using their oral facial muscles and like the importance of breathing. And so that pediatric dentist really changed my life because once I saw a lot of what I was able to uncover in my children and how I phrase it is I really started to meet them for the first time and not avail of who they were behind all of that illness. [00:04:39] It was the thing that really pushed me forward into wanting to help as many other people as possible. Wow. I'm sitting here nodding because I can relate. Not only have two, but my oldest daughter ADHD for sure, the behavioral issues. Like if the school calls me one more time, like I don't know how to fix this. [00:05:02] Right. So in and out of doctor's offices and therapists, there was just a long list. And I love her to pieces, but even to this day, there's still some struggles. Right. But she's grown, right? [00:05:17] She's in her twenty s at this point. And then my 16 year old, she is a young one, did the whole sleepwalking thing. And it was so terrifying for me because there were times where she would literally set off the alarm in the house and then come back upstairs. And I was a single parent, so, like, it was just like there was no sleep for me or anyone else in the house at that point. So I was sitting here relating to everything you said. [00:05:48] There's something about knowing you're not alone in this journey that I think is so important and comforting. Absolutely. That's why I wish more people would share. Because it wasn't until I started sharing my story that I realized that other people are going through this too. I was not alone. [00:06:04] Yeah. Let me ask you this. How much. Sleep do we really need? Right? [00:06:11] Like how much sleep? I've heard the 8 hours. It sounds great. I know sometimes I can function on seven if I'm in the five, four or five range, which is far too often for me, I'm no good. Some people are super productive and they only had five and a half hours of sleep. [00:06:30] Is there a standard, is there a target we should all aim for? So there's no standard and I know it's a common misconception and everybody hears that research shows seven to 8 hours is that wonderful window. But unfortunately, a lot of that research was done in the 1950s. Since then, we've had a whole bunch of changes. Our diets have changed, our encounters with technology have changed. [00:06:55] Like, people are exposed to a lot more light and we have more stimulants that are around us that we didn't have in the so I would say that really the focus shouldn't be on how long you should sleep. It should really be on the quality of that sleep. So instead of the quantity of time that you're in the bed, it should be the quality. Because you'll find that sometimes if you do certain sleep tests or even if you have certain sleep apps like Snorlabs or wonderful sleep apps and that one when you're sleeping and you're in bed let's say you're in bed for 9 hours. And you think that you've gotten 9 hours of sleep. [00:07:29] You'll wake up, you'll check your sleep test, and it'll tell you that you only got, like, three or four quality hours of sleep. And so that's why you still don't feel well afterwards because it's not really the duration of time that you're in bed. It's what's going on while you are in that sleep. We need all the restorative processes. Otherwise you wake up and you still feel equally unrested. [00:07:51] You mentioned restorative processes and I want to dig into that a little bit more. So what does that mean in my head? As someone who has struggled with insomnia for so many years, what is this sort of process? What happens when we're asleep that makes it so critical? So much happens when we're sleeping, when we're young. [00:08:16] Like for children, it's incredibly important because growth the only time we get the human growth hormone to be secreted is during stage three sleep. It doesn't happen any other time. Like your kids don't have growth spurts in the morning or during the day. It's only at night, but throughout the lifetime outside of the growth window. You need it for cell regeneration. [00:08:37] We need it for our immune system and the brain. The only time the brain is going to actually drain or cleanse itself is going to be during sleep. So sleep is the most vital time for our bodies to really get that brain health and restore everything. So we're implanting memories. The brain is draining. [00:08:58] We're really learning anything that we got out of the day. If you learn something new during the day, the only time that's going to be really implanted into your brain is when you're sleeping. That is actually digesting in the sleep process. But what happens is that if something is altered and let's take breathing, because breathing is something we don't talk about enough during sleep. If we are mouth breathing or if we're struggling with breathing, like you're Snoring or you have obstructive sleep apnea or upper airway resistance syndrome, where you're not getting adequate breath in, then your body goes into a lower tone of oxygen. [00:09:38] So now we've got to prioritize because oxygen is our main thing. We can go for weeks without food, days without water, but like mere minutes, minutes without oxygen, we need that. And so once your body is in a lower state of oxygen, your body is going to now prioritize breathing. Now, breathing has got to be the thing. We don't have time for cell regeneration. [00:10:01] We don't have time for the brain to implant any memories. We don't have time for any of that. We're just trying to keep you alive. That way you can wake up and we can just try to get by another day. And so you'll miss all those processes and all of those vital things that we really need to happen at night if something is going on, like you're not breathing adequately and the body now has to shift what it's doing while you are sleeping. [00:10:26] This is so good. And I'll tell you, as someone who has gone through rounds of medication, some of the tough drugs with the horrible side effects, nothing against anyone who takes them, but I just know my experiences. I was doing things in my sleep, things you hear about on the news. That was my life. I'm texting people, I have no recollection of it. [00:10:49] It was not healthy. And then this past year and a halfish, give or take, I was diagnosed with sleep apnea. And I didn't have anyone have this thorough of a conversation with me about the importance of sleep or the, I guess, severity, depending on how bad your sleep apnea is, of that lack of oxygen getting to the brain and how that contributes to my ability to mom and work and take care of home. Like, I see you nodding and I'm like, so this stuff isn't in my head. And again, for this community of moms who are dealing with it sometimes in silence, because I know for me, people like, oh, we'll just put the phone down, or just this. [00:11:40] But I'm like, there's something else to this. Right? It's not just me. Absolutely, it's not just you by far. I mean, 80% of people go without being diagnosed ever. [00:11:52] Most people don't ever get to the point where they're taking a sleep study and they're being diagnosed with whatever sleep disorder it is because sleep disorders, especially breathing related disorders, have a spectrum. It goes from Snoring, which is a Parasomia, and a type of a breathing disorder all the way through to obstructive sleep apnea. So there's lots of stuff in between there with restless sleep, tossing and turning. I mean, you'll have a lot of different things, restless like syndrome that could be occurring. And so you're not alone by far. [00:12:27] What are your thoughts on the medicines? Right? And some of my really good friends, I love you all, have been taking this stuff for a long time. I did and then I stopped. Some of the drugs are more harsh than others and I know this from experience. [00:12:45] So what are your thoughts on prescription over the counter? Is it unique to everyone? And then I want to dive headfirst into myofunctional therapy because that's kind of where I'm going with my sleep issues right now. Absolutely. Okay, so the medication is not necessarily to put you to sleep. [00:13:08] It's more like a sedative. And so that's where we really lose that connection there because, yes, you can be sedated. Just like if you were put under anesthesia for a surgical procedure, you're sedated, you're not sleeping. It's a misnomer to call it sleep because you're not actually sleeping. None of those restorative processes are happening. [00:13:28] You don't have the cycles because we cycle through when we are sleeping. We cycle through all the sleep stages. We dream your body is going through an active process of restoration while you're sleeping. When you're sedated, you're just kind of in a light coma is what we can call it because it's not happening in the same way. Asleep where you are restoring the brain, where you're getting any vital function. [00:13:51] So I really don't have a positive view or take on prescription medication made. Some people need it because otherwise they might not be able to ever get into any type of sleep or body resting in a different state. Probably for the long run it's not good because it's going to alter your circadian rhythm. You won't be able to naturally cycle into sleep. That's how people become addicted or wind up needing these things because it's hard to wind down off of them. [00:14:22] When we talk about over the counter, we're talking about melatonin a lot, whole lot of things that we could say about melatonin. First of all, these over the counter supplements, we never know 100% what's in them. We know what's written on the label. But without proper regulation, we're never going to know if we're getting the adequate dose that we need of the melatonin, number one. Number two, it's something that our body naturally produces. [00:14:46] And you can actually manipulate your melatonin and your circadian rhythm by just creating a better schedule for yourself with your sleep. And that, I think, is something we don't talk enough about as adults. So for moms, we'll talk to each other all day long about the importance of routine and structure for children. That's not just for children, it's for all of us. We need that too. [00:15:10] We need that as adults. Even more so because if we're not in a structured routine, we won't be able to adequately cycle down into sleep, get that melanin naturally produced and then wake up adequately. We've got to build up sleep pressure and we can't build up sleep pressure unless our circadian rhythm is out, it's all going to be thrown off. So I am not a fan of the prescriptions or the supplements. So you touched on something and I am a work in progress. [00:15:43] I know so many of us are. I've got a pretty good morning routine when I can wake up at a reasonable time and that all depends on how well I sleep the night before I don't have a really good evening routine. And so talk to us a little bit about your recommendations for good bedtime practices, good window practices, good sleep hygiene, right, all of that because there's so much I'm doing wrong and I'm not alone because you already told me I'm not alone. You are not alone. Yes, I sleep with my phone in the bed, like full disclosure. [00:16:25] So I know, talk to us, talk to us. Let's get rid of that. First and foremost, we've got to get rid of the phones. It shouldn't be like in the bed with you for sure. We have to move it and shift it. [00:16:40] I wanted at least 4ft away from your body and why is not the same reason. You might be thinking, you might be thinking it's all about the blue light and so forth. But for me it's really about the energy or electromagnetic field and that you don't want anything because that cell phone is giving out a signal and it's bringing in a signal, especially with the WiFi and the cellular it's pulling in electric magnetic frequencies and it is putting out electromagnetic frequencies. You have to regulate how much of that is around you. Because our bodies are electric, we know that it's just simple biology. [00:17:16] The neurons and how we transmit information throughout our body, it's electrical currents and signals and so that throws off your body just as a whole. So I want it at least 4ft away from your body. That way you can regulate your own electromagnetic thing. Second, I want consistency. So anything that you think you can commit to. [00:17:35] A lot of us are busy working people. We cannot commit to getting to bed when we get our kids to bed at 08:00 P.m. You've got to get yourself an actual schedule that you can consistently maintain. So if that's 10:00 P.m. For you then that's 10:00 P.m. [00:17:50] For you. But prior to that, give yourself about an hour before around 09:00 P.m. To start winding yourself down in to that 10:00 P.m.. So I always recommend that you start with some sort of airway management. Airway management just means that you're going to be very aware that breathing is going to be the number one thing that can throw you off when you are sleeping. [00:18:11] And so you're going to optimize that as best you can. Have a nasal hygiene routine. Nasal hygiene routine can consist of saline or just rinsing out the nose with a nasal spray or a nasal pot that you would use to clean. So you clean out your nose and then use something to help you open it and keep it open. So whether it be a nasal dilator, which looks like some little cones that you just put in your nose, or a strip but on top of your nose, either way, it's either holding it open from the inside or holding it open from the outside. [00:18:44] I want you to make sure that you're adequately allowing your body to take in an optimal amount of air. Then from there, after you've done your nasal hygiene routine, I want you to have a routine that you would use to relax your way into bed. So whether that's you taking some time to meditate, whether that's you taking a bath and really just enjoying and luxuriating in the ability to have a bath, because what a luxury that is. I can't remember the last time I've taken one of those. Yes, have a bath, have a book that you read and that you wind down in. [00:19:21] Take some time to relax your way into sleep because the first few stages of sleep, stage one and stage two is your body starting to relax, it's starting to unwind, and your vitals are starting to drop a bit because you're starting to fall into those lighter stages of sleep. And so allow your body to prep its way into there. So be consistent. Get an airway management routine, make sure that you are allowing your body the ability to breathe and giving yourself your best shot at good, adequate sleep. And then relax your way into those first few stages. [00:19:55] That way you actually consistently would be able to fall asleep by 10:00 p.m.. This is so good. All of this will be in the show notes. There's so much here that I'm like making mental notes, but I need to actually write it down, maybe on a sticky and put it on the bathroom mirror because these are things I'm not doing right at all. [00:20:24] Let's talk about the book. [00:20:28] Talk to me a little bit about what kind of prompted you to write it. Talk about a few of the highlights because there's so much in there. I saw the copy you sent and read through it. There's so much meat in there on how we can change our lives, change our sleep, change our breathing, and how all of this impacts our success, impacts our productivity, impacts just life, right? Absolutely. [00:20:59] Dive into that. Why did you write the book? Right? I know why it's beneficial to me, but why did you write it and then talk to us a little bit about it? Sneak peek for those who haven't read it. [00:21:09] Absolutely. So the book is called Accomplished how to Sleep Better eliminate, Burnout and Execute goals. And essentially it's a labor of love because I am one person I can only reach with so many people. There's not enough my functional therapist. I've got to get the word out. [00:21:25] And so the book really came as just a labor of love, where it's just me expressing as much of my knowledge as possible onto paper so that we can really get the word out. And it's a step by step playbook. One as to why traditional sleep hacks tips, techniques, whatever you may have found on the internet aren't working for you, and how you can naturally optimize your sleep so that you can take all that you would get out. Of these restorative processes, particularly of the brain, so that you can wake up and you can be your most productive, your most focused self, and then use that. Now take that peak productivity onto the next level and get to wherever your next goals are. [00:22:13] We all have goals and they take little microsteps in order to get to those goals. So sometimes the first step is really to start with your sleep, optimize your sleep, really get that going well, you'll find yourself more productive and you'll really find yourself able to achieve significantly more. And so in there, I have my four step plan. It's the care plan. Care. [00:22:38] And in that care plan, you're going to find out how you can exactly take yourself to that next level. And it's really simple. I really walk you through it step by step. Yeah, it's definitely simple. [00:22:54] It's going to require effort. Right? So I think part of the struggle sometimes is just our commitment to shifting so much of what's become a habit, poor habit, but a habit for many of us. And so I think for me, I need an accountability partner. I haven't found one yet who struggles the way I struggle with sleep. [00:23:20] And I think part of it is the phone. Part of it is just the struggle with turning my brain off and not being consistent with evening meditation. And so, yes, the tips are simple, but like, the execution for me is like, why is this a hurdle? Why is this change in behavior that I think can be lifesaving? Why is that such a hurdle for some of us? [00:23:50] We know what we're supposed to do, right? Completely. Oh, we all do. I mean, shouldn't we all have wonderful bodies and beautiful model like figures? Because we all know that we should diet and exercise, right? [00:24:03] It's really difficult to implement any sort of change because change is us now having to accept that something that we were doing, it wasn't the right way. And our brain is very protective of our ego. Our brain is like, look, you're right all the time in everything. If you wanted to eat that pizza, you were right to eat that entire pie, that's fine. But we know that we've got to accept certainty. [00:24:30] It's my brain. All right, sorry. It is your brain. It's very protective, our brain. Okay, two jobs. [00:24:40] Make sure that we stay alive and that we are never proven to be wrong because we're always right about whatever it is that won't here. But change is very difficult. But it's simple steps that you start to take day by day that can help you with that change. An accountability partner, I think, is incredibly important, and I talk about it in the book, too. But an accountability partner doesn't necessarily have to be someone who has the same struggle as you. [00:25:08] The accountability partner can just be someone who you know will hold you to the fire. We'll keep your feet on the fire and we'll say, look, did you do your routine last? You didn't do your routine. Come on, you've got to get that going. Somebody who's going to push you, motivate, you not the push over person or the yes person in your life who be like, oh, you know, that's okay, don't worry about it. [00:25:32] Maybe you'll start again next week. We need the person who is going to push you. I even did it myself when I was writing the book, had an accountability partner to say, okay, how many pages did you get done? Did you finish that chapter you said you were going to finish? Where is the progress? [00:25:50] Why is it not done? Yeah. And it's got to hold you just accountable to that particular thing. Otherwise you won't get the change. You won't get the change if there's no pressure and the change is needed. [00:26:01] Right. Like we've already talked about essentially the connection between sleep and productivity, sleep and your brain functions, right. Which then lead to an impact on productivity. And as a mom, for me, as a working mom, as someone who wants some sort of balance, I've got to be productive and I'm not my best self if I haven't rested. Well, you mentioned one app, Snorlab, I think is what you said, right? [00:26:35] Yeah. Okay. I just heard about another app called Rise, and it focuses, it seems, on sleep debt. Talk to us about what sleep debt is. [00:26:51] It's exactly what it sounds like from my perspective. Right. And then how to be, I guess, more aware of it. Are there other apps we need to is it even possible to catch up on sleep? Right? [00:27:04] Because I've heard mixed messages on that. So do we care about our sleep debt? Dive into that for me for a second. We care very much about our sleep debt. It is not something that you can catch up on sleep. [00:27:18] I would say, if you're going to take an analogy of it, it's kind of like if you were to put clothes in a washing machine and you run that load and you know that everything sort of like sticks to the side. Or if you have one of those just top loading ones, everything kind of falls down to the bottom. Okay. Now if you want to visualize that as space, you would put more clothes in there and just run another load. But that first load is pretty much awash like you can't really regain that, right? [00:27:51] And that second load isn't going to be optimally washed. None of that is even going to fit into your dryer now. Okay, so let's imagine the brain having that kind of backup now. So like I said, those restorative processes, if you're not sleeping and you're not getting that stuff done, well, now we're putting our brain into that deficit where now it's building up a backlog of all of that information. Yes, that it's not going to implant, but two more importantly is that we have our lymph nodes and lymphatic system to drain things. [00:28:22] Like we have our whole process throughout our body. Our kidneys will cleanse and we will go through those processes when we're awake. The brain is not cleansing and so you're going to build up some fluid that is waste fluid that needs to be drained from that brain and you're just going to be putting another load into that washing machine. Another load and another load and another load and eventually you're going to find yourself at an overall deficit. So when we find that we have sleep, that is when we find that we have sleep debt that is increased right now. [00:28:55] You haven't slept for a while now and you've really had a crunch or timeline to hit with some certain thing. And so now it's been a few days. Now you're not cognitively functioning in any sort of way like you normally would or like you optimally should. Now you've got more of a drunk in mind. Okay, balance is going to be off with our brain and our balance very well aligned. [00:29:22] Your memory function is going to be off. You won't be able to concentrate as well. You won't be able to articulate different ideas or thoughts. These thoughts won't go from the brain to the mouth the same way that they would. So you're really functioning as if you were inebriated but you maybe didn't have a drink at all. [00:29:43] So it's going to really build up for you and you don't want that sleep set because you can't catch up on that now. This is now days of time that the body has built up. You can't now sleep for days. That's not going to help and that's going to bring you now to that level of zero. All you can do is try to optimize and make sure that the next night is decent enough that you can drain a little bit more and then hopefully in the long run you'll be able to regain some of that function. [00:30:14] But wow, not helpful. Wow, this is so good. Like this is one of those episodes that I'll have to listen to for me, like as little nudges and little reminders. We did have a community question come in for you because so many are interested in the sleep conversation and it's about hormones and sleep, specifically menopause or perimenopause and sleep right? And how our hormones impact our sleep or lack thereof. [00:30:55] And any tips for maybe better sleep hygiene as we shift into this amazing time of. Life. Oh, man. The most fun time of life for a womanopause. [00:31:11] This is going to be a time where, yes, your sleep is going to be impacted significantly. It's going to be more difficult for you to produce a little bit more of that metal tone in to get yourself into sleep. So you're going to have to work a little bit harder than you would your younger self. Having to do anything with sleep hygiene and or winding down in your routine. You're going to have to do more. [00:31:33] Okay. Your sleep pressure is going to be a little bit more difficult to build up. And so with those hormones and the changes, it's important that you change your routine and your schedule around sleep too. You're going to want to build up some more sleep pressure. And so you may need to take a shorter nap during the day. [00:31:51] No more than 20 minutes are you allowed, and preferably before 03:00 p.m.. But take a little nap, and that's going to help you significantly. You'll get a little bit of restorative, sleep in there, build up some energy that you might be lacking. Because as we're going through that shift in that change, we know during the day we do have those changes. And so we want to get a little bit of that sleep. [00:32:13] It's going to give you that little microburst, and it's going to allow your body to build up some more pressure because it's only 20 minutes. It's not going to give you enough that you're now going to not be able to sleep later on at night. It's actually going to make you feel more like, oh, yes, okay, I've definitely got to go to sleep. So you're going to build up that sleep pressure, increase that melatonin, and then find yourself winding down easier into your routine whenever your consistent bedtime is, because that's the most important, making sure that you're consistent with a lot of these routines. Okay. [00:32:47] Wow. This has been beyond helpful. Right? And I'll even go ahead and say life changing because sleep is so mission critical. Mission critical. [00:33:02] What I need from you, and I hate to put you on the spot, I want to do it. What I need from you is a part two, and I would need to talk about the kids I mentioned. My youngest is now 16, but her issues with sleep are consistent. Like, she still struggles. She's not sleepwalking, but there's a struggle. [00:33:27] And so I want to talk about how best to help our children. And we'll probably have to COVID the younger children as well as the teenagers, establish better sleep habits and because it's different for them, right. Especially we're talking about toddlers and getting them to rest and naps and bedtimes. Like I was a go to bed at 830 kind of mom. And not every parent is right. [00:33:55] I don't want to see you at 831 now it's different. Now she's up at two 304:00 in the morning. Like PayStay, you know, it's the phone, so I really know the community wants it as well. You to commit to a part two and we could do it podcast style. We could do it. [00:34:13] IG lifestyle. Whatever works best for you. But can I count on you for that? Absolutely. Yes. [00:34:21] What else do I want to share? One lucky listener is going to get a copy of your book and I'll just slide that in there. Now it's going to be on me. So I'm excited. All they have to do is email me because it's something I want them to have again, mission critical, especially for this mom friend community we have here. [00:34:41] So I'm handling that. How can we find you? How can we connect you? How can we get support from you? How can we support you and your efforts? [00:34:53] The very best way to find me is through my website. Because right there, you can schedule a free consultation at any point in time that's convenient for you. It's bmyospot.com themyospot.com. Or you can follow me on social. I am on instagram. [00:35:12] No, not on Twitter. Instagram, Facebook and TikTok. Yay. The mayo spot. Perfect. [00:35:21] Thank you so much for your time. Thank you for your expertise and insight and guidance. And I could go on and on because like I said, this was personal for me and for so many in this community that this is timely, this is real timely and I needed it. So thank you. Thank you. [00:35:44] I enjoyed it so much. Thank you so much. Can't wait for part two. Yes, I'm excited. I'll talk to you soon. [00:36:02] Thank you so much for listening today. Make sure you stay connected with the virtual sixfigure mom community. Hit subscribe for podcast episodes, visit our website at www, dot virtual six figure mom.com and join our growing online community on instagram and LinkedIn.