The Stress Paradox: Why a Little Discomfort Might Be Exactly What You Need with Dr. Sharon Bergquist

What if the very thing you’ve been avoiding—stress—is actually the key to your healthiest, most vibrant life?

In this eye-opening episode of Glass Ceilings and Sticky Floors, I sit down with Dr. Sharon Bergquist, physician, research scientist, and founder of Emory Lifestyle Medicine & Wellness. Dr. Sharon reveals a powerful reframe: that certain kinds of stress—when used in microdoses—can actually help you live longer, feel better, and thrive in your everyday life.

We dive into: 

🔥 Why you don’t need a cold plunge to get the benefits of hot/cold therapy
🔥 The five stressors your body needs to function at its best
🔥 How syncing your sleep and eating habits can transform your energy
🔥 Why women especially must rethink their relationship with aging
🔥 The mindset shift that’s more powerful than any workout or diet

This episode is a must-listen for any high-achiever who’s tired of burnout culture and ready for a sustainable, science-backed path to feeling amazing. Let’s ditch the all-or-nothing thinking, sprinkle in some stress, and grow into the strongest version of ourselves.

🎧 Hit play now to learn how small, intentional discomforts can unlock your full potential.

📘 Grab Dr. Sharon’s new book: The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier
💡 Learn more about her work: Emory Lifestyle Medicine & Wellness

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Transcript

Sharon - 00:00:01:

Welcome to the Glass Ceilings and Sticky Floor podcast, the podcast where we get real about the challenges women face in work, life, and leadership. I'm your host, Erica Rooney, HR exec, keynote speaker, and executive coach, and I'm on a mission to get more women into positions of power and keep them there. This is the space where we call out the paradoxes, being told to lean in, but not too far, to speak up, but not too loudly, to be ambitious, but not too ambitious. Does that sound familiar? Yeah, we are over all that. Here, we break down the sticky floors that keep us stuck, from imposter syndrome and perfectionism to burnout and fear, and give you real strategies to shatter those glass ceilings once and for all. So if you're ready to rewrite the rules, own your power, and take your career to the next level, you're in the right place. Today's guest is a trailblazer in the field of lifestyle medicine, a physician, research scientist, and innovator dedicated to helping people take control of their health with science-backed solutions. She is the founder of Emory Lifestyle Medicine & Wellness, where she integrates preventative care with cutting-edge research on healthy aging and disease prevention. But her work isn't just about treating illness. It's about empowering people with the tools to thrive. From leading groundbreaking clinical trials in longevity and brain health to designing award-winning wellness programs, she is redefining what it means to live vibrantly. Please welcome Dr. Sharon Horesh Bergquist to the show. How are you?

Erica - 00:01:35:

I am wonderful, and thank you for that lovely introduction.

Sharon - 00:01:40:

Oh, my. Well, you are also an author, so we are going to get to that. But let's start with your story. What led you, Sharon, to dedicating your career to lifestyle medicine and healthy aging?

Erica - 00:01:52:

Yeah. So really, it's because early in my career, I had brought everything I had learned from residency, and I was fortunate enough to be mentored by incredible people. But everything I was taught was how to treat disease. And like most physicians, I felt really comfortable doing that. But over time, I'm an internal medicine physician. And one of the advantages of the type of work I do is I get to follow the same patients over time. So you get to see what happens throughout their life course, not just one episode of an encounter in a doctor's office. And over time, their disease process was escalating. I was just adding more medication. And their numbers look good. And by many measures in health care, we were doing what we were supposed to be doing. But I felt like I should be offering more. There was still so much suffering, so much struggle. And I started to rethink medicine, to reimagine how we could be doing this. And that led me down a path of how to use lifestyle, but in a very evidence-based way, right? Like what's really research? What do we know about what to eat, how to manage stress, how to exercise to reach the goals that we want? And since that time, really, I've invested my entire career, to really understanding that and doing it in a way that I think changes lives.

Sharon - 00:03:23:

Oh my goodness. I am so excited about that. Preventative medicine is always my favorite. I grew up in health and wellness, so this is going to be an incredible episode. But I want to ask you this, because you have spent almost three decades in clinical care, research, wellness. Was there a pivotal moment that really made you realize that this traditional way of doing healthcare was missing something critical?

Erica - 00:03:46:

Yeah, you know, it really was, there was a patient of mine in particular who had diabetes. We had her well-controlled and over time, you know, she went on to develop breast cancer and she was, you know, she had come to this country, her daughter was the first generation and her only wish was to live long enough to see her daughter graduate. And she barely did. I mean, her cancer had metastasized. She was incredibly frail, but she was able to fulfill that wish. And I couldn't help but think, could we have prevented this? Could we have viewed the metabolic disease in a different way? And what I know now is that the hyperinsulin state that comes from the metabolic disease, from the diabetes, is a contributor to the increased risk of cancer. I wish I knew that before. I feel like I could have changed the life course of people. So yeah, I think it's seeing this incredible human suffering, but also human resilience. And that just piqued my interest.

Sharon - 00:04:59:

I love that. Thank you. And then let's dive into the book because, spoiler alert, she gave me a sneak peek read, and it is so interesting. But y'all, she believes that we need stress to live longer, healthier, and happier lives. So please tell me, because I'm always trying to reduce my stress levels, Dr. Sharon, why do I need more stress right now?

Erica - 00:05:21:

Well, it comes back to your lovely intro. Well, you love paradoxes and I've got one for you. So it's, you know, the type of stress that we think of when we think of stress is chronic stress. You know, like financial hardship, job situations where we feel stuck, just poor relationships. These are the types that our bodies aren't well adapted, and that's why they're so harmful. There are stressors that our bodies are adapted for, and those are the type that help us thrive. They expand our potential. They do everything that you just mentioned that we are here for, to step into our power. And the difference is that these types of stressors, the good kinds, are brief, they're intermittent, and they're the kind that align with our belief system. They're meaningful. They're part of something bigger than us. When we lean into those stressors, the biochemistry of our stress response is not just a simple fight or flight, right? It's not the same as running from a saber-toothed tiger. It has a completely different chemical milieu. You know, of course, there's the adrenaline, but there's also oxytocin, which is a bonding hormone. There's also dopamine, which is energizing. There's serotonin, which is the happy hormone. And interestingly enough, those hormones reduce our cortisol level. They mitigate our stress, and they're actually protective and helpful while they help us, reach a higher level of capability.

Sharon - 00:06:58:

And in your book, you talk through different ones, right? We talk through fasting, hot and cold. Walk me through the ones that you have in the book, and then let's pick your favorite and dive into it.

Erica - 00:07:10:

Of course. Yeah. So I think of stress more broadly than psychological and stresses in a technical sense, anything that challenges your body. It could be physical, emotional, mental. And in the book, I mentioned five key ones. They're plant chemicals or phytochemicals, exercising in a vigorous or high intensity way, at least in intervals of doing that. Heat and cold, which are underutilized. Fasting, but in a time-restricted way that is kind of moderate and also in a circadian pattern, which we can explain. And also mental and emotional challenges. And of course, there are certain types of those because not all of those are good. But the common thread in all of those is they are perceived by our body as stress. And these are the types of stress that we're inherent in the lives of our ancestors until about maybe 200 years ago. So over millions of years, our bodies have adapted to these types of stressors. And for the first time in human history, we have removed those stressors from our lives. And because so much of our genes and how we optimally express them have come to depend on these types of stressors, the lack of these stressors is actually making us more vulnerable to mental illnesses like anxiety and depression, more vulnerable to physical illnesses like the epidemics of diabetes, heart disease, dementia, cancer. And what I really hope that people get from the need of these stressors is that they align with the natural rhythm of our body. We are really just restoring what our bodies have come to need and we are reconnecting ourselves with our environment into each other in a way that helps us thrive.

Sharon - 00:09:12:

Oh, my goodness. So talk to me about the hot and cold thing, because this one really piqued my interest. And maybe it's because all over my TikTok and Instagram, I'm seeing cold plunges and saunas. Like, do I have to take a freezing cold shower or jump in a cold plunge every morning to make this work for me?

Erica - 00:09:27:

No.

Sharon - 00:09:28:

Oh, thank God.

Erica - 00:09:29:

So, you know, there's a lot of interest in this now, and it is more than a trend. You know, there is definitely science behind it. At a cellular level, we know that when our body is exposed to these types of stressors, even though they're, you know, physical stressors, very different than the emotional stressors, they still release stress hormones. And that activates a process where we do a lot of housekeeping, we repair our cells. We also can regenerate them. We recycle them. We increase energy in our cells through increasing our mitochondria. So there's a lot of cellular benefit. And because our cells are the most fundamental units in our body, and we're made of 30 trillion plus cells. When our cells are healthier, every part of us is healthier. Our brain's healthier, our muscles, our heart. So there is science behind doing these, but do you need to buy a cold plunge and a sauna in your home? Well, no. You know, the whole idea is to just push a little bit past your comfort zone, but not to the point where it's overwhelming. So for a lot of people, just 30 seconds of cold at the end of a shower, whatever temperature the shower is, but those 30 seconds are enough to trigger our stress response. A hot bath between 102 to 104 degrees can trigger a lot of the same benefits by raising our heat shock proteins, which help repair our proteins. So it doesn't have to be fancy. It doesn't have to be expensive. I feel so strongly that health is simple. Health should be accessible to all of us. It does not come with a healthy price tag. It comes to just these foundational and fundamental principles of health, which are what we eat, when we eat, how much we move. If we get these foundations right, I mean, every one of us could be doing this. We could all be living healthier lives. So I really hope that people realize these are just small everyday things that are accessible to all of us.

Sharon - 00:11:40:

Well, I'm very glad that you have given me permission to not have to jump into a bathtub filled with ice first thing in the morning because I was never going to do that. But I do want to talk a little bit more about this idea of just giving our bodies a little bit of stress. And we've got these five different areas. Are we supposed to make sure that we're stressing ourselves in all five areas every day or do we just pick and choose? How does this work?

Erica - 00:12:04:

Yeah, it's all about micro doses of stress. And it's microdose recovery. And over time, you are shape-shifting your body to this higher state. So a little bit every day. But what we're talking about here is adding a little bit more plant chemicals. So that's a fruit or a vegetable added to your plate. It's doing a little bit more intervals of high intensity. Run up a flight of stairs. You know, run to catch a bus. Like these short, brief intervals is what adds up to a lot. In fact, there was one study looking at vigorous and intensive lifestyle physical activity. These short bursts of a minute or two of getting your heart rate up to that vigorous range. And over time, they found that the risk of heart disease was reduced by 50% and all-cause mortality by 40%. So the idea is to do these little things, but to keep doing them. No health habit works if you do it one time. But these are simple enough and everyday accessible that they can be a part of a healthy lifestyle. And what we're really looking for is the long game here. I mean, there's no quick fix to anything.

Sharon - 00:13:21:

Oh, if only, if only. Oh my gosh, Dr. Sharon, the next thing I want to talk about, which I think is huge, especially for women, is sleep. Because number one, I don't think the majority of us feel like we have it down. And I think the moment that maybe these little babies of ours quit, you know, waking us up in the middle of the night, we're all hitting menopause and we're getting hot flashes and then we can't sleep because of that. So what can we do about this whole sleep thing?

Erica - 00:13:48:

Sleep is a huge part of recovery. And the reason you need sleep in the recovery is everything that we just said about the benefits of stress, a lot of that benefit happens in recovery, right? In stress mode, our bodies set us up to benefit. Our body kind of rewires so that we can perform more efficiently. It does these housekeeping functions of repairing damage. It kind of recycles abnormal parts, but it's in recovery. That we actually remodel and our body prepares to handle future stress better. So the benefits really come in that recovery phase and stress without recovery. Stacks up to be chronic stress. So I think the sleep is huge. The things that we can do to help our sleep is aligning with our circadian biology. Now, our bodies are made to do certain functions in the daytime, things like we're optimized to eat, we're optimized to do our cognitive thinking in the daytime, and our bodies are optimized to do different functions at nighttime. That's a lot of that healing and repair. And some of the cues that help us do that is sunlight is a huge part of it. So we have a central clock in our brain in the suprachiasmic nucleus. There are about 20,000 neurons that when sunlight hits our retina, they tell us to wake up and they raise our cortisol level. And in the evening when it's dark, our pineal gland secretes melatonin. So one thing that helps us sleep better is in the morning or even some early part of day. You may not be realistic to do this first thing in the morning if you've got kids and you've got places to go. But get sunlight, natural light. I think that we are spending 93% of our day indoors right now. And again, we've lost some of that connection to how we need our natural world to function best. And in the evening, try to dim the lights like an hour before bed. Just try and bring them down to like 50%. If you have a dimmer switch, instead of overhead lights, try and use like desk lamps. The type of energy that comes through the light is very different for our retina by doing that. That helps, but another really key thing that we have at our disposal is the timing of our meals because we don't just have one clock in our body. We have peripheral clocks. Every part of us, our digestive system, our gut bacteria, every part has a clock, and these peripheral clocks are set by our eating pattern. When we eat really late at night and right now in America, 45% of our calories are being eaten at dinner or later. But when we're eating late, these clocks throughout our body, these peripheral clocks are getting the signal, hey, wake up, turn on, while the central clock, the day and night one that's cued by light and darkness is saying, hey, it's time to shut down. And our body's operating in two different time zones. And you're essentially interfering with your body's ability to start to shut down and go to sleep. So the things we have at our disposal that are underutilized to help us sleep better. Are getting the sunlight, so the light and dark. It's the timing of our meals. I mean, I think that's a really critical part as well. And trying to also regulate the timing of our bedtime because you generally want to end eating about two to three hours before bed and start about an hour after you wake up. And I think if you can work on those three variables, your sleep quality will be better because you'll synchronize all your body clocks. And that helps the kind of oscillations, the ups and downs of your circadian rhythm become stronger. You're reinforcing the natural rhythm of your body and every part of your body functions more efficiently. You know, your brain thinks more clearly, your metabolism functions better. You know, when you eat late at night, the insulin level is actually lower because the melatonin opposes insulin. So you get bigger spikes of sugar when you are eating late at night. So again, by synchronizing your circadian rhythm. You're helping your metabolism, you're helping your risk of disease go down. I mean, there's so many studies now that show women who eat late at night or a large dinner over time are three times more likely to have obesity.

Sharon - 00:18:43:

Hmm. Interesting. So I love this. It's all about getting these different clocks that we all have going on, all of those peripheral clocks and kind of syncing them up into one. That's incredible. I've actually never heard that before. And it makes complete sense. And so it's like, if we can get those things all lined up. But here's my question. What about when it's like you've got someone who's a super early bird, they're up at 4 a.m., the sun doesn't come up till 7. Or on the flip side, you've got the person who doesn't wake up till 10, but goes to bed at 11. Like, what do we do about those people?

Erica - 00:19:19:

You know, I think you could have some variation to this common theme. I think, you know, I get up when it's dark as well because I have to get to work. Later in the morning or even sometimes at lunchtime, if I get a minute, I just go outside, even if it's five minutes and try and get that natural daylight. I think, again, the key here is if you're a 10 o'clock person, try and be consistent. Get up at 10 every day and then go to bed at whatever time every day. That consistency is what's key. And then tell your body, okay, if I'm going to eat after I wake up. You can create that consistency in your meal pattern because the circadian rhythm, the reason we have it is it's an anticipatory system. Your body wants to know when to open up shop, when to start to digest. And if you're doing it at a different time every day, you're just confusing your body and reducing its efficiency. So whatever your routine is, focus on consistency.

Sharon - 00:20:20:

I love that. And since we have you here, Dr. Sharon, what are some of the biggest levers that we can pull to slow down aging and improve our health span, not just our lifespan?

Erica - 00:20:32:

Yeah, what's really incredible to me is that this biology of stress that we're talking about, which is the signs of good stress, these are all hormetic stressors, there is incredible overlap with the health benefits of the stress and with what causes aging. Our aging biology and our stress biology. Are unbelievably similar. And what I mean by that is we have known since the 1990s, really, that about 25% of how we age is genetic and 75% is in our control. And it was in 2013, this landmark study was published called the Hallmarks of aging. And it really broke down the processes, the pathways that are happening in our body that are leading to aging, right? So what's happening in our body that's causing gray hair and skin sagging? Et cetera. And they were things like instability in our genes, telomere attrition, epigenetic changes, mitochondrial dysfunction, which is a really big part of the process, loss of proteostasis. I mean, these are all cellular mechanisms, but it helped us understand what is happening, what's contributing to the process. And what's fascinating is when you look at what we are doing when we go through these brief intermittent hormetic stressors, is that they're countering every one of these pathways. They're helping the balance of our healthy proteins. They're helping our telomeres. They're helping our epigenetics. And so it's incredible to me that by doing these short bursts of stress followed by recovery, we are actually slowing the aging process. And what's even cooler is that these same processes that we're talking about lead to all the illnesses that we're seeing. I mean, at the end of the day, the symptoms that are in modern day, like fatigue, all the mental fog, the digestive problems, they're happening because our cells are getting harmed. And when we don't pay attention, that leads to diseases like diabetes and heart disease, these chronic diseases. And if we don't pay attention to that, it leads to premature death. It all comes down to cellular health. And it's beautiful because we're really getting at the very root of all the symptoms, the disease and aging when we're tackling them through just restoring this natural rhythm of stress recovery that our bodies have come to depend on for us to be our best.

Sharon - 00:23:13:

All right, I'm going to take you on a little bit of a left turn because on this podcast, we talk about the sticky floors, those limiting beliefs and toxic behaviors that keep you stuck. And one thing that I have seen in so many of the women that I work with, that I'm friends with, that are just in my community is we are all terrified of aging, right? Because as women, we just get old, right? But men, they're more distinguished. You know, the gray hair gives them that salt and pepper look. And I wanted to ask you, when you are treating your patients, do you notice this disparity between men and women?

Erica - 00:23:46:

In terms of how they perceive aging or literally in how they're aging?

Sharon - 00:23:53:

Well, I think in how does it impact their mental health and how willing they are to really like dive into what you're suggesting? And are they doing it for the right reasons or are they doing it because it's more intrinsic to their worth? Just kind of spitballing, what are your thoughts there?

Erica - 00:24:08:

Yeah, you know, I think that for a lot of women, I mean, one of our, we have multiple goals, right? We want to be there for our grandchildren. We want to be there to even, you know, help our kids as much as we can and hopefully into our later years. And at the same time, however, I think we as women kind of struggle with focusing on ourselves. You know, we're so busy taking care of everyone around us that sometimes we even have a sense of guilt when we do take that time for ourselves. So I think the key for us is to really recognize that when we invest this time, we are helping everyone around us. You know, I actually don't like the term self-care because it's not really about us. One of the most powerful things about what we're doing when we make these investments is that we are becoming a positive force in the life of those around us. When we are more resilient, we emit a different energy from our heart. And from quantum physics, what's really mind-boggling to me is this energy field, this electromagnetic field that we have around our heart. And our heart knows when we are aligned, when we are doing this work to build resilience. And we emit this energy that attracts instead of repels, that invites creativity instead of fear, that it's really a magnet that pulls people towards us instead of repels. And we influence our family and really up to three degrees of separation. Without even one word, like it's this energy we admit. So I think one of the reasons I emphasize to my patients to really do this work of focusing on themselves, expanding and reaching their own power is because it creates this positive virtuous cycle of being a positive force and people around you and the people you love and far beyond that. It's a beautiful win-win, right? Like it helps us age better and be healthier and it helps those around us, but the path to it begins with us. It doesn't always begin with doing for our kids and everyone else.

Sharon - 00:26:29:

I know, and I know we always hear, put your own oxygen mask on first, but it is so hard to do sometimes, especially if you've got little ones running around in a high-powered job. And so with all that being said, if a woman walked into your office and she laid all that out there, what would be the one piece of health advice that you would be like, hey, girl, start here?

Erica - 00:26:50:

Going to say it's the mindset piece because Adding stress, this kind of good stress, it's deliberate. It's a choice. And it's a different mindset because it's a mindset of wanting to grow. You know, so much of health advice is centered around what to avoid. And it creates a mindset of restriction. It's like avoid processed food, avoid sedentary time, avoid chronic stress. But it's very fear-based. Like if you do not do this, something bad will happen. And we're on the other side of this equation. We're saying, okay, what can you do to build resilience? And it's a mindset of growth. It's a mindset of taking control. And ultimately. That is where the power is. And it's really a mindset of playing offense. We're not playing defense here with our health. So I think it all begins with, it's a mindset. It all begins with the mind. And I would start there. And what's beautiful is that simply just recognizing that stress can be beneficial instead of having a stress is always harmful mindset. Just that mindset switch alone reduces the cortisol reactivity in your body when you encounter stress. Mm, incredible,

Sharon - 00:28:09:

incredible. Now. When I think about your book, I mean, there's so much good stuff in there, right? Like I, I'm through 98% of it. I still got a little bit left if I'm honest, but I want to know, like, what is the biggest takeaway you want readers to get from your book?

Erica - 00:28:26:

I hope that people realize that we each have limitless potential. For really reaching a higher state, for having more capability. And I hope that people take away that the path to getting there is experiencing some discomfort. And it's not saying that, oh, you've got to persevere and have grit in situations where you feel stuck. It's not about toughing it out. It's about using stress in a manner that aligns with your beliefs, that helps you increase your capability and your human potential. So it's really in the service of becoming who you want to be. And we can nearly double our human capacity through this process of stress recovery. You know, hormesis or good stress has been tested across different species with different types of stressors. And it's been found that over time, we can increase our potential 60 to 90%, which is huge. So at the end of the day, most of us are just leaving something at the table. We're not utilizing our human capacity. Given gift that we've inherited in our DNA to reach our highest state. And I hope that people just lean into it and realize that it's okay to have doubts. It's okay to have fears, but just know that there are no shortcuts. We've got to lean into them to get to this other side of becoming more capable, becoming the people that we really want to be and that we were made to do hard things. We all have this ability and just trust that you can do it.

Sharon - 00:30:11:

Yes, we are made to do hard things. But what I will say, what I really enjoyed about your book is that it isn't this extreme way of being. I think so often we see these like Whole30 diets where you can't have like one gram of sugar and then you've got 75 hard. That just sets people up for massive failure. And I remember reading these things and I was like, oh my God, I only have to take a 30-second cold shower after I've done the whole hot shower. Like, I could do that. Whereas before it was like, oh no, never going to happen.

Erica - 00:30:44:

Right. It's all about sustainability. Again, we're in this for the long game and it's the microdoses that lead to big gains. So think of your body like a muscle, right? You don't want to just start with doing a curl with a 30 pound weight. You're probably going to injure yourself, right? And that's what a lot of these really intense programs are like. It's like, look, for most people who are starting at zero pounds, going to 30 is not what you want to do. You can maybe do that for a day or two. You're probably going to injure yourself and then you're going to stop. Think of your body as a muscle. And the way you build a muscle is you start with one pound. You start with, then you go to three pounds and five pounds. And that's really the trick. It's micro stress, not stress with a capital S that we're after here. And the body just expands every time, but it takes a bit of time, right? You push with a little bit, then your body adapts and builds these adaptations that literally make you stronger. Then you push a little bit more and then it does the same. And it does this in our brain. In our brain, we call it neuroplasticity, where we grow. We literally grow new brain cells from stem cells and we create stronger connections called synapses between our neurons. We are literally rewiring our brain so we can be more creative, make better decisions, improve our mood. It happens in every part of our body. Our heart becomes stronger, pumps more blood throughout our circulation. But the key here is baby doses. And that is how this whole life-changing process happens.

Sharon - 00:32:22:

Baby doses, baby steps, just sprinkle a little stress on your life. It'll do you wonders. Dr. Sharon, do you have any last like nuggets of advice that you just want them to listen before they go out and grab your book?

Erica - 00:32:37:

You know, my advice for people is that when you are faced with a situation where there's an opportunity, but it's a little bit scary, or that you can ask for something, just pushing yourself a little bit past your comfort zone, that you are made for this. And that type of stress does not harm you. It actually heals you. And lean into it. Do not fear stress. We've been told so long that stress is harmful that we are passing up opportunities for growth out of fear that it's too much stress. And if there's anything that we can learn from the science of new stress is, yes, too much stress is harmful, but not enough is just as harmful. And what you really want in life is this Goldilocks, just right amount. That's when you thrive. So say yes, it's okay to have doubts, but lean into it. And I think that it can change the trajectory of your life.

Sharon - 00:33:40:

Oh my gosh, y'all, grab her book, The Stress Paradox: Why You Need Stress to Live Longer, Healthier, and Happier. Make sure that you get it. It really is an easy and great read. Thank you so much, Dr. Sharon. I really appreciate your time today, your insights. I mean, mind-blowing. And I love that there's just all of these tangible, easy, 30-second things that we can do. So thank you so much.

Erica - 00:34:03:

Oh, thank you so much for having me. It's been a pleasure.

Sharon - 00:34:07:

Now, if today's conversation lit a fire under you, here is your next move. Do not keep it to yourself. Share this episode with a friend, drop a review, and let's keep the conversation going. Remember, your potential is limitless, and the only thing standing in your way are those sticky floors. But guess what? You have the power to break through them. So go out there, take up space, and let's shatter some ceilings together.