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 

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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

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In this episode, host Brittany Bijan sits down with Dr. Talina Hermann — functional medicine practitioner, East Asian medicine specialist, clinical herbalist, and acupuncturist — for a raw, honest conversation about women's hormonal health. They break down what perimenopause actually is, why so many women in their late 30s and 40s are suffering without knowing why, and what a whole-body approach to healing really looks like. Brittany also gets personal about her own hormonal disruption from chronic stress, and Dr. Herman explains the science behind why your body prioritizes survival over reproduction when life gets hard.

5 Key Takeaways:

• 5:37 — Perimenopause starts in the late 30s and often goes unrecognized because its symptoms mimic burnout and stress.

• 6:46 — Before jumping to HRT, ruling out thyroid issues, nutrient deficiencies, and blood sugar imbalances is essential.

• 8:18 — Progesterone is your natural calm hormone — when it declines, anxiety and sleeplessness are often the first signs.

• 10:07 — The foundation of healing starts with movement, sleep, nutrition, stress management, and community — not a prescription.

• 14:02 — High stress triggers "cortisol steal," diverting hormones away from reproduction and into survival mode — which can stop your cycle entirely.

Episode Quote:

"Suffering is optional. So when you meet with a client that's miserable... we start slow, and whatever lever you can affect right away, we start there."

— Dr. Talina Hermann

Resources:

Connect with Talina through

Instagram: @drtalinahermann

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In this episode of B.Real Podcast, host Brittany Bijan breaks down everything you need to know about cortisol — your body's primary stress hormone. Brittany explains how chronic stress silently wreaks havoc on women's bodies, especially during perimenopause and the 40s, contributing to stubborn belly fat, disrupted sleep, brain fog, anxiety, and hormonal chaos. She shares practical, actionable tools to start lowering cortisol today — from strength training and spending time in nature to sleep, supplements, and simply saying no.

5 Key Takeaways:

• 3:42 - Your body can't tell the difference between a life-threatening threat and your never-ending to-do list — both spike cortisol the same way.

• 5:26 - During perimenopause, your baseline cortisol is already elevated due to declining estrogen, making stress hit harder and recover slower than it did in your 30s.

• 0:00 - Chronic cortisol doesn't just cause belly fat — it shrinks the hippocampus, disrupts serotonin and dopamine, suppresses your immune system, and throws your thyroid off.

• 6:49 - Just 20 minutes outside drops cortisol by 21% — nature is one of the most underrated stress-reduction tools available.

• 7:48 - Under-eating triggers cortisol — fueling your body properly is not optional, it's essential for hormonal balance.

Quote of the Episode:

"Chronically elevated cortisol is directly linked to belly fat, sleep disruption, brain fog, and anxiety — and women are told it's simply part of aging. It doesn't have to be."

— Brittany Bijan

Resources Mentioned:

• Mamush "Sex" tincture (organic cacao, maca root, fenugreek, saffron, damiana leaf) — https://mamooshco.com/products/sex-tincture-female
• Blessed Botanicals Cortisol Control — getblessedbotanicals.com
• Ashwagandha (adaptogen researched specifically for cortisol reduction)
• Magnesium for sleep support

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Share this episode with a woman in your life who needs to hear it. And come say hi on Instagram: @BrittanyBijan

In this episode, Brittany Bijan breaks down the hormone reality every woman needs to hear — but was never taught. From perimenopause starting as early as your mid-30s to the science behind lifting heavy, fueling properly, and protecting your brain, Brittany shares research-backed insights from women's health experts like Stacy Sims to help women stop working against their bodies and start training, eating, and living in alignment with their hormones.

5 Key Takeaways:

• (1:27) - Perimenopause can begin as early as your mid-30s, bringing hormone fluctuations that affect weight, sleep, mood, and brain function.

• (6:11) - Estrogen is women's testosterone — when it declines, everything about how you train and fuel your body must change.

• (6:33) - You can lose up to one-third of your bone density during menopause, making heavy strength training non-negotiable after 40.

• (8:39) - Stop training fasted — cortisol spikes when you wake up, and skipping food before workouts throws your hormones further out of balance.

• (13:31) - Creatine is one of the most important supplements for women over 40, supporting brain health, bone density, and muscle preservation — not just for bodybuilders.

Quote of the Episode:

"Your body's not broken after 40. It's not betraying you — it's changing, and you need to know the right questions to ask."

— Brittany Bijan

Enjoyed this episode?

If this hit home, it would mean the world to leave a rating and review on Apple Podcasts, Spotify, or wherever you're listening — it helps more women find the real talk they deserve. Share this episode with a friend who needs to hear it, and follow Brittany on Instagram @brittneybijan for more. See you next time. 🎙️

In this episode, host Brittany Bijan dives deep into the science and personal side of forgiveness — not as a moral obligation, but as an act of radical self-preservation. Drawing on research from Johns Hopkins, Stanford, and the work of physician Gabor Maté, Brittany breaks down what unprocessed resentment actually does to your nervous system, immune function, heart health, and cortisol levels. She gets personal about watching people she loves carry wounds for years, and shares how she's learning to choose her own health over holding onto pain. This episode is a reminder that forgiveness isn't about letting anyone off the hook — it's about freeing yourself.

5 Key Takeaways:

• (1:39) - Forgiveness isn't about them — it's about what unforgiveness is doing to your body.

• (3:08) - Your body keeps score: every unresolved resentment quietly costs you your health.

• (6:44) - Every time you mentally replay a wound, your body physically relives the stress response.

• (13:22) - Forgiveness doesn't mean reconciling or forgetting — it means releasing your body from the burden of carrying it.

• (17:22) - The hardest forgiveness is often self-forgiveness, especially for choices made in survival mode.

"Forgiveness is not a gift we give to them. It's a gift we give to ourselves — our nervous system, our immune system, our heart, and our soul."

-B

—------------------------

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Connect with B:

Instagram: @brittanybijan