Hangry to Healthy: Science Backed Nutrition for Midlife Women

In this inspiring episode of Soma Says, Dr. Soma Mandal sits down with Amy White, board-certified holistic nutritionist, functional nutrition & lifestyle practitioner, and certified life coach. As the founder and CEO of The Simplicity of Wellness, Amy shares her journey from healing her daughter’s gut issues to transforming the health of thousands of midlife women.

Amy unpacks her signature Hangry to Healthy™ program and how it helps women balance hormones, break free from food guilt, and create sustainable, science-backed habits—without restrictive diets. From understanding how food acts as information, to addressing metabolic shifts and hormonal imbalances in perimenopause and menopause, Amy offers empowering insights and tools for lasting wellness.

You’ll also hear about her private AI coaching platform designed to support clients in real time with personalized nutrition guidance. If you're navigating the complexities of midlife health, this episode is for you.

Timestamps: 00:00 – Introduction and Disclaimer 00:52 – Meet Amy White: Transforming Women's Health 02:36 – Amy's Personal Journey into Nutrition 05:39 – Understanding Food as Information 06:33 – Tailored Nutrition Strategies for Midlife Women 07:07 – The Role of Habits in Health 15:50 – Addressing Food Guilt and Collecting Data 21:50 – Innovative Tools for Nutrition Coaching 25:10 – Stress Eating and Awareness 26:32 – Hormonal Imbalances and Gut Health 27:30 – Rebalancing Metabolic Hormones 28:17 – Managing Insulin Resistance 30:51 – Hangry to Healthy Program 33:55 – GLP-1 Medications and Weight Loss 40:49 – Perimenopause, Menopause, and Weight Management 43:33 – Client Success Stories 47:46 – Conclusion and Contact Information

Connect with Amy White: 🌐 Website: https://www.thesimplicityofwellness.com 📸 Instagram: @thesimplicityofwellness 📧 Free Resources & Program Info: https://www.thesimplicityofwellness.com/resources

Episode Transcript

(00:00):
Hi, this is Dr.

(00:01):
Soma.
Just a disclaimer, this podcast is for informational purposes only and isn't intended as medical advice.
Always consult with your doctor before making any changes to your diet, exercise, or health regimen.
Let's go to the show. 6 00:00:52,980.023 --> 00:01:00,30.023 Today, ANMA says, I'm thrilled to welcome Amy White, founder and CEO of the simplicity of wellness. 7 00:01:00,180.023 --> 00:01:12,540.023 Amy is a board certified holistic nutritionist, functional nutrition and lifestyle practitioner and certified life coach dedicated to helping women transform their health with sustainable. 8 00:01:12,540.023 --> 00:01:16,225.023 Science-backed habits over the past 15 plus years. 9 00:01:16,405.023 --> 00:01:29,5.023 She's guided midlife women through her signature, hangry to Healthy Program and weekly podcast, empowering them to balance hormones, shed pounds, and rebuild energy without restrictive diets. 10 00:01:30,275.023 --> 00:01:37,835.023 Amy's warm, practical, and evidence-driven approach has inspired women in their forties and fifties to feel confident in their bodies again. 11 00:01:38,115.023 --> 00:01:38,715.023 No guilt. 12 00:01:38,745.023 --> 00:01:46,815.023 No yo-yo dieting, she's known for translating complex nutrition science into simple, actionable steps that fit real life. 13 00:01:46,975.023 --> 00:01:53,715.023 I can't wait to dive into her mindset shifts, nutrition strategies, and the secrets behind lasting wellness. 14 00:01:53,985.023 --> 00:01:56,610.023 Amy, welcome to Soma Says I. 15 00:02:02,917.71 --> 00:02:07,267.71 we have to respond to our body signals respectfully. 16 00:02:07,672.71 --> 00:02:13,222.71 Because we are all hearing our body telling us what's working and what's not working. 17 00:02:14,887.88 --> 00:02:18,37.88 I wanted to extend an official welcome to my podcast. 18 00:02:18,407.88 --> 00:02:21,477.88 Soma says You have a fascinating story. 19 00:02:21,747.88 --> 00:02:25,737.88 You have your own business, the simplicity of wellness. 20 00:02:26,392.88 --> 00:02:31,32.88 And then you have this from Hangry to healthy, so I wanted to learn about all of that. 21 00:02:31,82.88 --> 00:02:38,452.88 Tell us what you do and what kind of clients do you usually serve? I am 58. 22 00:02:38,762.88 --> 00:02:41,792.88 And I started getting into the nutrition world. 23 00:02:42,92.88 --> 00:02:54,372.88 I entered the nutrition world right around in my early forties, and that was solely because I had a daughter who had gut issues and we conventionally couldn't get that cleared up with medicine. 24 00:02:54,592.88 --> 00:02:56,542.88 It was a really interesting moment because. 25 00:02:57,312.88 --> 00:03:01,122.88 there's a moment where you feel completely helpless. 26 00:03:01,482.88 --> 00:03:06,792.88 Like you don't know the question to ask, you don't know the person that you should be asking the question of. 27 00:03:06,972.88 --> 00:03:08,772.88 You just don't know next step. 28 00:03:09,252.88 --> 00:03:13,962.88 And it becomes paralyzing because you're just like, I don't know what to do, and I think I'm a doer. 29 00:03:13,962.88 --> 00:03:16,482.88 And so for me that was a real problem. 30 00:03:16,482.88 --> 00:03:22,932.88 We had asked the expert, we had the testing done, we had done all of these things. 31 00:03:22,932.88 --> 00:03:24,942.88 I was like, my daughter doesn't feel good. 32 00:03:25,332.88 --> 00:03:27,522.88 And they basically were like, but she's fine. 33 00:03:27,787.88 --> 00:03:29,887.88 And I'm like, but she doesn't feel good. 34 00:03:29,887.88 --> 00:03:32,467.88 And so they did the testing and they're like, oh, she's so fine. 35 00:03:32,467.88 --> 00:03:34,537.88 And I'm like, nothing has changed. 36 00:03:34,537.88 --> 00:03:37,567.88 She still doesn't feel good, and you're telling me she's fine. 37 00:03:37,567.88 --> 00:03:42,367.88 And they're like there's some inflammation and redness in her small intestine, but again, she's fine. 38 00:03:42,667.88 --> 00:03:44,317.88 And it was just kinda no. 39 00:03:44,617.88 --> 00:03:48,217.88 I knew in my gut, especially as a mom, I just knew that wasn't true. 40 00:03:48,577.88 --> 00:03:50,527.88 But I had nowhere else to go. 41 00:03:50,857.88 --> 00:04:00,957.88 And anyway, we did end up talking to a nutritionist who at that time I didn't even know what a nutritionist was, but she did give us some marching orders some things to try. 42 00:04:00,957.88 --> 00:04:07,317.88 It was nothing major, but it was basically stop eating gluten, I think was what she recommended after 20 minutes of talking to her. 43 00:04:07,317.88 --> 00:04:10,327.88 and this was, 15 years ago. 44 00:04:10,687.88 --> 00:04:13,567.88 So it was when gluten was still this like fatty thing and whatever. 45 00:04:14,137.88 --> 00:04:21,187.88 Anyway, we did do that and she miraculously had all kinds of positive changes in just 10 days. 46 00:04:21,337.88 --> 00:04:21,397.88 Wow. 47 00:04:21,397.88 --> 00:04:22,627.88 To the point where I was like. 48 00:04:23,57.88 --> 00:04:25,67.88 Food is magic. 49 00:04:25,307.88 --> 00:04:26,777.88 I had no idea. 50 00:04:26,897.88 --> 00:04:30,287.88 And then I just read and read and finally ran out of things to read. 51 00:04:30,287.88 --> 00:04:34,537.88 And I said to my husband, I need a syllabus because I'm outta things to read and learn. 52 00:04:34,777.88 --> 00:04:37,117.88 And so that's what ended up putting me back into school. 53 00:04:38,47.88 --> 00:04:47,327.88 And so while my daughter did get better, and I also have helped other people with gut issues and all those things, as time has transitioned and moved on. 54 00:04:48,232.88 --> 00:04:54,952.88 It really became clear to me how magical food is, and my problem was that I had. 55 00:04:55,387.88 --> 00:04:58,627.88 Landed in a body I didn't recognize, I didn't feel comfortable in. 56 00:04:58,897.88 --> 00:05:03,517.88 I was overweight, I was super cranky, tons of mood swings, tired. 57 00:05:04,207.88 --> 00:05:07,627.88 My, I walk like a duck when I get outta bed in the morning 'cause my feet hurt. 58 00:05:07,657.88 --> 00:05:10,507.88 That kind of stuff that pit me at 37. 59 00:05:10,747.88 --> 00:05:18,497.88 So prior to me going to nutrition back to school to get my master's degree and while learning what I was learning it, I. 60 00:05:18,737.88 --> 00:05:20,537.88 I wasn't thinking about myself. 61 00:05:20,537.88 --> 00:05:25,7.88 I actually didn't think there was anything I could do, right? I was going into perimenopause. 62 00:05:25,7.88 --> 00:05:28,637.88 It was that time everybody told me it was gonna be horrible and it was never gonna get better. 63 00:05:29,537.88 --> 00:05:35,237.88 But then I started realizing the possibility and started connecting dots and started thinking, hold on. 64 00:05:35,447.88 --> 00:05:49,622.88 If food was magical for my daughter, why wouldn't it be magical for me? And then that's when I started, I think the way I phrase it is I discovered that I was having a communication problem with my body, and food is information. 65 00:05:50,12.88 --> 00:05:54,542.88 And so we use food to communicate to our body what we actually need and want. 66 00:05:54,992.88 --> 00:05:56,222.88 And I thought. 67 00:05:56,577.88 --> 00:06:00,537.88 What I was doing was telling my body I wanna lose weight. 68 00:06:00,747.88 --> 00:06:02,187.88 I wanna have good energy. 69 00:06:02,187.88 --> 00:06:03,837.88 I wanna be a happy person. 70 00:06:04,47.88 --> 00:06:06,597.88 I want to sleep really well. 71 00:06:07,307.88 --> 00:06:11,717.88 once I understood food as information, I could look at it and go, oh. 72 00:06:12,17.88 --> 00:06:18,587.88 So while I thought that's what I was telling my body, in reality, I was telling my body, we need to conserve all energy. 73 00:06:18,767.88 --> 00:06:22,427.88 We need to sit very quietly on the couch, no movement. 74 00:06:22,707.88 --> 00:06:24,387.88 we need to eat constantly. 75 00:06:24,537.88 --> 00:06:27,777.88 We're going to be reminded every hour and a half to two hours that we must eat. 76 00:06:27,777.88 --> 00:06:32,487.88 the food I was eating was telling my body the exact opposite of what I wanted. 77 00:06:33,407.88 --> 00:06:43,727.88 So that's now how I approach work with my clients who are generally women 35 and older, but maybe 40 and older women moving into that midlife phase. 78 00:06:43,857.88 --> 00:06:48,177.88 I have clients in their late seventies who know something's not right. 79 00:06:49,77.88 --> 00:07:00,747.88 They can't figure out what exactly it is, but they know they want more, they want better, and they have not given up on the possibility that they can have what they want. 80 00:07:00,777.88 --> 00:07:02,817.88 So they are looking for an active solution. 81 00:07:03,327.88 --> 00:07:06,657.88 Those are my clients, the ones that wanna regain that balance. 82 00:07:07,497.88 --> 00:07:16,497.88 Two thoughts came to me while you were talking more towards what you were saying just recently is that I think a lot of us have this. 83 00:07:17,352.88 --> 00:07:24,882.88 These habits that we've had since we in our twenties and those kind of things may not have been an issue for us. 84 00:07:24,882.88 --> 00:07:26,922.88 'cause obviously our bodies are younger. 85 00:07:27,192.88 --> 00:07:30,732.88 You may have survived on less sleep because again, you're younger. 86 00:07:31,72.88 --> 00:07:37,552.88 But a lot of the caffeine, alcohol not getting enough sleep, whereas it may have been fine before. 87 00:07:37,552.88 --> 00:07:39,472.88 That does catch up to you. 88 00:07:39,952.88 --> 00:07:41,802.88 The problem is that. 89 00:07:42,347.88 --> 00:07:52,677.88 As we get older, our bodies don't metabolize those things and don't process things, and don't doesn't necessarily function as well without the sleep. 90 00:07:53,37.88 --> 00:07:56,757.88 So suddenly you're thinking, oh my God, something is really different. 91 00:07:57,417.88 --> 00:07:58,137.88 Yes. 92 00:07:58,587.88 --> 00:08:08,287.88 Things are different because we're older and our hormones are acting differently, but it's also the habits that we've developed for many decades. 93 00:08:08,767.88 --> 00:08:19,327.88 And that's something that's very difficult for me to not only break for myself, but also break within patience. 94 00:08:19,687.88 --> 00:08:24,997.88 And try to get them to adapt to that healthier lifestyle. 95 00:08:26,587.88 --> 00:08:37,27.88 And then going back when you were talking about your daughter, what I was also thinking, in this country and the us, there's so many genetically modified foods. 96 00:08:37,507.88 --> 00:08:48,107.88 And yes, gluten has become an issue, but from what I understand, it's a lot of it Our body doesn't necessarily recognize the wheat that we're eating. 97 00:08:48,107.88 --> 00:08:53,357.88 It's not the wheat from the 18 hundreds or even from the early 19 hundreds. 98 00:08:53,387.88 --> 00:09:02,567.88 It's a very modified type of wheat, and so our body might not even recognize that, and that's why things like celiac disease are on the rise. 99 00:09:04,237.88 --> 00:09:13,822.88 So what are your thoughts about what I just said How do you encourage them to adapt those healthy lifestyles? Everything you said ran so true. 100 00:09:14,62.88 --> 00:09:20,752.88 And one of the things that was, that hit me hard when I was 37 was up until that point, my body was very obedient. 101 00:09:21,52.88 --> 00:09:25,222.88 It did all the things I wanted it to do without me having to micromanage it at all. 102 00:09:25,252.88 --> 00:09:26,542.88 And then I get to 37. 103 00:09:26,542.88 --> 00:09:26,782.88 I have no. 104 00:09:27,112.88 --> 00:09:27,682.88 Skills. 105 00:09:27,682.88 --> 00:09:29,572.88 I have no idea how I'm supposed to manage it. 106 00:09:29,572.88 --> 00:09:30,802.88 I haven't had to manage it. 107 00:09:31,132.88 --> 00:09:37,882.88 So that was another thing, right? I was at this place, I'm like looking at my mother, who's a professional dieting person, and I'm like, I could never do that. 108 00:09:38,302.88 --> 00:09:41,62.88 I don't like to deny myself restriction. 109 00:09:41,62.88 --> 00:09:42,232.88 Sounds terrible. 110 00:09:42,442.88 --> 00:09:44,992.88 If you tell me I can't have it, of course I'm gonna want it more. 111 00:09:45,492.88 --> 00:09:53,862.88 So that was a hurdle that I was coming over, and I think it speaks to that idea that you just mentioned about these habits that we've developed through life. 112 00:09:53,922.88 --> 00:09:55,902.88 And this is just how we live. 113 00:09:56,82.88 --> 00:10:02,252.88 And then we hit our forties and yes, we are, hitting perimenopause and then we're going into menopause. 114 00:10:02,252.88 --> 00:10:07,82.88 And yes, we have changes in our sex hormones, of course. 115 00:10:07,892.88 --> 00:10:19,982.88 But with those changes in the age, there's a lot of research showing that women do not metabolize food the way that we used to metabolize food, particularly sugary foods. 116 00:10:19,982.88 --> 00:10:21,62.88 We just don't. 117 00:10:21,302.88 --> 00:10:26,282.88 We are more susceptible to metabolic syndrome, to high blood sugar, high insulin resistance. 118 00:10:26,282.88 --> 00:10:29,192.88 There are so many studies showing this. 119 00:10:29,622.88 --> 00:10:31,962.88 So while we wanna thank. 120 00:10:32,212.88 --> 00:10:33,772.88 I can eat whatever I want. 121 00:10:33,832.88 --> 00:10:35,452.88 I always did, and it was fine. 122 00:10:35,452.88 --> 00:10:36,952.88 So now I just have to figure out how to do that. 123 00:10:37,352.88 --> 00:10:40,922.88 I'm gonna say part of that's true, but part of that's not true. 124 00:10:41,222.88 --> 00:10:48,562.88 So what I try to teach clients is you're gonna come to me and we are going to create food freedom. 125 00:10:48,802.88 --> 00:10:52,552.88 Yes, I want my clients to graduate into food freedom. 126 00:10:52,552.88 --> 00:11:01,522.88 I want you to be able to eat whatever you want whenever you want, but I want you to be able to do it in a way that's gonna work for your body. 127 00:11:02,62.88 --> 00:11:05,92.88 And so this is where that idea of a very unique. 128 00:11:05,797.88 --> 00:11:13,387.88 Individual diet comes from because the food I like to eat and the food you like to eat are going to be very different. 129 00:11:13,657.88 --> 00:11:23,757.88 So figuring out how to manage our food so that it blends well with our lifestyle will make sure that, whatever our healthy diet looks will be unique to us. 130 00:11:24,657.88 --> 00:11:31,377.88 Now, having said that, I always say to get here to food freedom, we need to start here. 131 00:11:31,707.88 --> 00:11:38,157.88 So you have to bring the focus in close and recreate or reclaim that body balance. 132 00:11:38,307.88 --> 00:11:45,837.88 And then once we have the balance again, that's when we can start to expand because now we're connected to our body. 133 00:11:46,562.88 --> 00:11:57,332.88 Communication is happening back and forth properly, so our body is going to, instead of counting numbers and tracking this and doing that, which I'm a huge fan of, I love data. 134 00:11:57,332.88 --> 00:12:00,722.88 What you are going to do is use your body as your control panel. 135 00:12:00,902.88 --> 00:12:06,2.88 So your body is gonna start telling you, we want more of this, we don't want more of that. 136 00:12:06,372.88 --> 00:12:15,652.88 here's the part that's so interesting and I think gets overlooked, is but not often are we respectfully then addressing those. 137 00:12:16,222.88 --> 00:12:31,802.88 So when somebody has acid reflux and they have heartburn and they have gas and bloating and they feel exhausted after they eat a meal or they're not sleeping well, their body's giving them so many red flags, This is not good for us, and we're just like, eh, it's fine. 138 00:12:31,802.88 --> 00:12:34,892.88 We just, we refuse to listen respectfully. 139 00:12:35,222.88 --> 00:12:43,82.88 So what I ask my clients to do is be willing to listen, be willing to make some adjustments. 140 00:12:43,362.88 --> 00:12:46,122.88 food freedom, the way I describe it is. 141 00:12:47,127.88 --> 00:12:50,97.88 I want you to start thinking about food as your most of the time. 142 00:12:50,97.88 --> 00:12:50,607.88 Food. 143 00:12:50,817.88 --> 00:12:53,967.88 You're some of the time food, and then you're rarely foods. 144 00:12:53,967.88 --> 00:12:56,487.88 Okay? All foods are in those buckets. 145 00:12:57,492.88 --> 00:13:03,522.88 The question is most of the time foods will probably be pretty similar for most people. 146 00:13:03,552.88 --> 00:13:12,792.88 These are gonna be your protein sources and your non-starchy vegetables, the fibers foods, the volumous foods, that those foods, some healthy fats, those foods there. 147 00:13:13,182.88 --> 00:13:17,982.88 Now your sometimes foods are going to be the things that when eaten. 148 00:13:18,957.88 --> 00:13:21,27.88 Are pretty neutral for your body. 149 00:13:21,57.88 --> 00:13:24,87.88 They're not gonna make you great and they're not gonna make you horrible. 150 00:13:24,507.88 --> 00:13:27,297.88 However, dose in frequency is a factor. 151 00:13:27,297.88 --> 00:13:35,337.88 So the more often you eat those foods and the amount that you eat when you eat them could push the balance toward worse. 152 00:13:35,587.88 --> 00:13:45,147.88 I look at depending on if somebody is in a weight loss phase, I would put cheese, I'd put nuts in the sometimes category. 153 00:13:45,567.88 --> 00:13:47,997.88 I put grains in the sometimes category. 154 00:13:48,357.88 --> 00:13:50,247.88 Even fruit in the sometimes category. 155 00:13:50,787.88 --> 00:13:52,497.88 And then again, it's gonna be bio individual. 156 00:13:52,947.88 --> 00:13:55,677.88 So when you have successfully. 157 00:13:57,222.88 --> 00:14:01,92.88 Moved to that body balance that feels good to you. 158 00:14:01,92.88 --> 00:14:04,692.88 So you've lost the weight, the inches, the fat, your energy's way up. 159 00:14:04,692.88 --> 00:14:05,922.88 You're sleeping amazing. 160 00:14:05,922.88 --> 00:14:07,272.88 Your appetite's under control. 161 00:14:07,272.88 --> 00:14:08,442.88 You're not craving sugar. 162 00:14:08,442.88 --> 00:14:09,972.88 You know all the good things are happening. 163 00:14:10,512.88 --> 00:14:28,742.88 That's when now you can decide, am I at a place where I wanna maintain? Is this where I wanna live? Is this where I feel good? And that's when you can start shifting around your sometimes and mostly in rarely foods Maybe some of those, sometimes foods can scoot over into your mostly food category, you'll see, because that's how you create that maintenance. 164 00:14:28,742.88 --> 00:14:30,572.88 So maintenance is a learned skill. 165 00:14:30,722.88 --> 00:14:37,82.88 You have to understand how to create that balance between high energy foods and super nutrient dense foods. 166 00:14:37,292.88 --> 00:14:39,122.88 So maintenance is in the middle. 167 00:14:39,182.88 --> 00:14:41,372.88 It's a balance between the two. 168 00:14:41,872.88 --> 00:14:56,262.88 And I can see how that, obviously that can be a more of an individual tailored approach and what's working for one person who may not need to lose weight versus another person, that, that's going to look different. 169 00:14:56,662.88 --> 00:14:58,132.88 It's very different than. 170 00:14:58,492.88 --> 00:15:09,92.88 When I've consulted with nutritionists before, I've often found, and no insult to your profession this is just being objective as a patient reporting my experience. 171 00:15:09,452.88 --> 00:15:13,92.88 It was very scripted okay, you can have this, but don't eat this. 172 00:15:13,362.88 --> 00:15:19,712.88 And I came back okay, this is not, I get all those things and that's how my patients feel as well. 173 00:15:20,582.88 --> 00:15:30,442.88 Whereas this sounds like it's much more of a tailored approach and people can go in between and figure out what is working for them. 174 00:15:30,562.88 --> 00:15:41,472.88 How did you come to establish this as part of your practice? I've been doing it for a long time, and I, like I said before, I am not somebody who. 175 00:15:42,312.88 --> 00:15:47,432.88 So for me it's no, I have to make sure that my brain is oh, everything is fine. 176 00:15:47,702.88 --> 00:15:50,12.88 So we also work on this idea of food guilt. 177 00:15:50,72.88 --> 00:15:51,92.88 There is no guilt. 178 00:15:51,662.88 --> 00:15:54,452.88 All we're doing is collecting data and information. 179 00:15:54,602.88 --> 00:15:59,822.88 So one of my clients come to me and say, oh, I had a terrible day on whatever day I eat, blah, blah, blah, blah, blah. 180 00:15:59,822.88 --> 00:16:00,62.88 I'm like. 181 00:16:00,107.88 --> 00:16:01,67.88 Ooh, tell me more. 182 00:16:01,277.88 --> 00:16:12,587.88 What did you learn? How did your body feel? What did you think about that? What happened next? Because that all they did was collect this new data about this situation they were in and the food they ate and how their body responded. 183 00:16:12,767.88 --> 00:16:16,217.88 And they're like, yeah, no, I probably don't wanna eat that again for a while. 184 00:16:16,217.88 --> 00:16:17,507.88 I don't, it didn't make me feel so good. 185 00:16:17,507.88 --> 00:16:18,887.88 I'm like, so good. 186 00:16:18,947.88 --> 00:16:19,727.88 This is brilliant. 187 00:16:19,777.88 --> 00:16:22,57.88 So it's, there's no guilt at all. 188 00:16:22,57.88 --> 00:16:25,827.88 Just let the guilt go and I want you to be able to yeah. 189 00:16:25,827.88 --> 00:16:27,387.88 So for my clients, for example. 190 00:16:28,2.88 --> 00:16:37,782.88 Hi a client, and I guess the reason I said that is 'cause we're collecting data, we're evaluating what happened, and then we're going to course correct as needed. 191 00:16:38,142.88 --> 00:16:42,222.88 And with my clients it's always, we're course correcting for seven days. 192 00:16:42,432.88 --> 00:16:45,702.88 We're not looking at three months, we're not looking at seven days. 193 00:16:45,702.88 --> 00:16:49,62.88 We're just gonna come up with this strategy for the next seven days. 194 00:16:49,362.88 --> 00:16:54,562.88 Here are some things you can try this week, then come back, tell me what happened. 195 00:16:54,862.88 --> 00:16:56,692.88 Let's see what went well. 196 00:16:57,52.88 --> 00:17:04,612.88 What didn't go so well? And then let's evaluate and strategize on the things that didn't go well to see what we can do next for the next seven days. 197 00:17:04,822.88 --> 00:17:06,982.88 But we are always gonna start with, tell me what went well. 198 00:17:06,982.88 --> 00:17:08,842.88 Because something always went well. 199 00:17:09,52.88 --> 00:17:21,972.88 And of course our brain wants to jump right to what didn't go well, right? You have to start training our brain to look for those positive things because you are making progress and you are succeeding, and it's really hard. 200 00:17:22,437.88 --> 00:17:30,547.88 So I always tell my clients, one of the reasons I like to meet weekly is because often your brain can't go unattended for more than seven days You need that reminder. 201 00:17:30,647.88 --> 00:17:31,617.88 Oh, I'm amazing. 202 00:17:31,617.88 --> 00:17:31,947.88 Yes. 203 00:17:31,947.88 --> 00:17:32,997.88 I totally am doing this. 204 00:17:33,27.88 --> 00:17:34,617.88 Oh, I see where I'm making progress. 205 00:17:34,767.88 --> 00:17:36,507.88 Oh, I remember my goal. 206 00:17:36,567.88 --> 00:17:37,347.88 Exactly. 207 00:17:37,557.88 --> 00:17:42,717.88 So that's what a coach does, is they hold that space for you and that vision until you feel. 208 00:17:43,312.88 --> 00:17:50,362.88 Confident in holding it yourself? Once their brain is with it, then we can start spreading the calls out a little bit more. 209 00:17:50,762.88 --> 00:17:58,742.88 But, so one of my clients, she was, she goes to this fall festival, they had these apple cider donuts and she just loves those donuts. 210 00:17:58,742.88 --> 00:18:00,962.88 And she lost 30 pounds. 211 00:18:01,2.88 --> 00:18:02,982.88 she got on the call, she's I went to the festival. 212 00:18:03,162.88 --> 00:18:04,392.88 I had the donuts. 213 00:18:04,502.88 --> 00:18:08,12.88 She didn't bring a box of donuts home, which is what she always used to do. 214 00:18:08,492.88 --> 00:18:13,772.88 So she enjoyed herself in the moment, but then she didn't have to carry it home with her. 215 00:18:14,492.88 --> 00:18:18,212.88 And that was, for me, it was a great example of. 216 00:18:19,52.88 --> 00:18:19,802.88 Yes. 217 00:18:19,832.88 --> 00:18:24,512.88 Yeah, if you need to have a donut here or there, it's, again, it's not an all the time food. 218 00:18:24,512.88 --> 00:18:25,742.88 It's not your mostly food. 219 00:18:25,982.88 --> 00:18:30,722.88 It's the donut might even be in the rarely food category, but it's okay. 220 00:18:30,722.88 --> 00:18:34,652.88 There's no guilt there, and she figured out how to make that work for her. 221 00:18:35,552.88 --> 00:18:37,562.88 And so everybody's gonna be a little bit different. 222 00:18:37,992.88 --> 00:18:47,872.88 Depending on, I think often people get nervous about the idea of making dietary changes because they're afraid they're not gonna feel good. 223 00:18:48,232.88 --> 00:18:49,432.88 They're gonna be hungry. 224 00:18:49,792.88 --> 00:18:50,992.88 It's gonna be hard. 225 00:18:51,262.88 --> 00:18:53,697.88 So if we can take those things out of the equation. 226 00:18:54,352.88 --> 00:19:17,142.88 What's stopping you from wanting to make changes? If we can make sure that you're feeling full and satisfied that your sugar cravings are going away, that you're not thinking about snacking in between meals and that your energy's way up, if those are the things that we're trying to insist happen, where are you pushing I think it all comes back to habits again. 227 00:19:17,442.88 --> 00:19:17,443.88 Okay. 228 00:19:19,317.88 --> 00:19:27,817.88 What we've been familiar with and, some of those foods or perhaps alcohol serve as a comfort measure. 229 00:19:29,167.88 --> 00:19:33,817.88 So we use food to avoid sense sensations or thoughts of discomfort. 230 00:19:34,147.88 --> 00:19:41,167.88 So the other piece of my puzzle is I'm also a life coach, and so I combine the mat. 231 00:19:41,217.88 --> 00:19:44,187.88 I'm a board certified nutritionist, but I'm also a certified life coach. 232 00:19:44,187.88 --> 00:19:46,107.88 So I combine those two modalities. 233 00:19:46,317.88 --> 00:19:52,707.88 Because you're right, having all the information and all the tangibles, right? I know what to buy at the grocery store. 234 00:19:52,707.88 --> 00:19:54,417.88 I have a recipe I'm supposed to cook. 235 00:19:54,657.88 --> 00:19:56,277.88 I know I'm not supposed to snack. 236 00:19:56,327.88 --> 00:20:04,287.88 You have all the tangibles, you can find them on the internet, but connecting the tangibles to the emotional, There's usually a disconnect there. 237 00:20:04,557.88 --> 00:20:08,967.88 So while we know what we're supposed to do, implementation becomes the problem. 238 00:20:08,967.88 --> 00:20:11,937.88 And a lot of it is 'cause we'll fall back on old habits. 239 00:20:12,177.88 --> 00:20:17,367.88 So we have to identify the habits, we have to identify the good habits. 240 00:20:17,367.88 --> 00:20:20,337.88 'cause you may have some bad habits, but you also have good habits. 241 00:20:20,517.88 --> 00:20:25,707.88 So we're gonna push the good habits forward and then we're gonna start detangling the bad habits. 242 00:20:26,7.88 --> 00:20:36,942.88 What are the thoughts? What are the feelings that are being created by the thoughts, and then what's the behavior that's happening because of that? So we start to have to detangle and back ourselves out of it. 243 00:20:38,22.88 --> 00:20:44,532.88 The other big thing is often I'll see, like for example, the nutritionist, my daughter met with 17, 15 years ago. 244 00:20:44,602.88 --> 00:20:45,922.88 She said, stop eating gluten. 245 00:20:46,822.88 --> 00:20:49,342.88 She didn't tell us what to eat in place of gluten. 246 00:20:49,372.88 --> 00:20:51,82.88 She just removed something. 247 00:20:51,532.88 --> 00:20:54,322.88 And so in reality, that happens all the time. 248 00:20:54,322.88 --> 00:20:57,322.88 And what's happened is there's a void that's now created. 249 00:20:57,682.88 --> 00:21:01,972.88 If you don't fill the void, of course you're gonna fall back into old habits. 250 00:21:02,212.88 --> 00:21:08,932.88 And so that's part of my process is I have this entire 12 years worth of material, but. 251 00:21:09,227.88 --> 00:21:17,587.88 Also this huge recipe database, because I'm gonna ask my clients, especially in phase one, to, bring it down a little bit. 252 00:21:17,587.88 --> 00:21:22,807.88 So we're going to be a little more tailored to metabolic balance. 253 00:21:22,807.88 --> 00:21:29,97.88 We're calming your blood sugar, we're bringing your insulin down, we're bringing down your inflammation markers. 254 00:21:29,307.88 --> 00:21:34,17.88 So those things are happening, and I am gonna ask you to eat in a specific way. 255 00:21:34,412.88 --> 00:21:35,942.88 As we bring in the balance. 256 00:21:36,92.88 --> 00:21:42,982.88 But in doing so, I'm also gonna give you all of these recipes and you're gonna feel so good because I have gotten a lot of feedback. 257 00:21:43,192.88 --> 00:21:50,212.88 They're delicious and they realize they have to cook way more than they thought they would because their whole family is eating their food. 258 00:21:50,612.88 --> 00:21:52,352.88 one of the things I just introduced. 259 00:21:53,87.88 --> 00:22:03,127.88 To my clients is I created a private ai that has all of my materials, but my entire recipe database. 260 00:22:03,397.88 --> 00:22:06,757.88 And so this ai, you can go in and tell it. 261 00:22:06,757.88 --> 00:22:09,907.88 It knows the nutritional parameters of every phase of my program. 262 00:22:10,357.88 --> 00:22:12,727.88 You go in and tell it and say, I'm in phase one. 263 00:22:13,297.88 --> 00:22:15,817.88 I'm at Panera Bread with my girlfriends for lunch. 264 00:22:16,522.88 --> 00:22:22,522.88 What can I eat? And you can drop the menu in there and it'll spit out exactly what you should order. 265 00:22:22,582.88 --> 00:22:25,372.88 Here are some ideas here or here are options. 266 00:22:25,522.88 --> 00:22:31,102.88 And it'll tell you why and it'll tell you how to adapt or adjust something on the menu so that it works for you. 267 00:22:31,532.88 --> 00:22:34,532.88 But it will also, you can say, I'm in phase one. 268 00:22:34,532.88 --> 00:22:36,782.88 I have 15 minutes, I need to make dinner. 269 00:22:37,167.88 --> 00:22:41,877.88 can you gimme three recipes that I could whip up? I have shrimp, I have chicken, whatever. 270 00:22:41,877.88 --> 00:22:43,167.88 You can tell it what you have in your fridge. 271 00:22:43,377.88 --> 00:22:43,857.88 Boom. 272 00:22:44,37.88 --> 00:22:50,397.88 And it'll give you the recipes right out of our database that match the nutritional parameters of your phase. 273 00:22:50,787.88 --> 00:22:51,837.88 And off you go. 274 00:22:52,77.88 --> 00:22:54,807.88 So most people don't wanna track their food. 275 00:22:54,867.88 --> 00:22:56,187.88 They don't wanna count calories. 276 00:22:56,187.88 --> 00:23:12,987.88 Then don't, if you're going to eat, if you eat within the parameters of the program and you use the recipes that I have given you, or you find a recipe that you love, you drop it in the AI and say, will this work for phase one? And if it will, the AI will tell you yes. 277 00:23:12,987.88 --> 00:23:16,17.88 And if it won't, it'll say it won't, but let's make these adjustments. 278 00:23:16,97.88 --> 00:23:17,807.88 So that is fascinating. 279 00:23:17,877.88 --> 00:23:24,112.88 I've just started beta testing it last week with my group clients and I am just like, it's just killing me. 280 00:23:24,112.88 --> 00:23:24,832.88 It's so funny. 281 00:23:24,902.88 --> 00:23:27,22.88 It does not search the internet. 282 00:23:27,142.88 --> 00:23:28,522.88 Only use my material. 283 00:23:28,602.88 --> 00:23:30,252.88 it also gives coaching tips. 284 00:23:30,432.88 --> 00:23:33,852.88 You can say, oh my God, I have already finished dinner. 285 00:23:34,62.88 --> 00:23:41,302.88 It's two hours later, I'm watching TV and I just want a snack, and what should I do? And it'll give you motivation. 286 00:23:41,302.88 --> 00:23:42,382.88 It'll give you coaching tips. 287 00:23:42,867.88 --> 00:23:43,857.88 It'll give you ideas. 288 00:23:43,887.88 --> 00:23:44,727.88 It's hilarious. 289 00:23:44,727.88 --> 00:23:49,887.88 I think it's hilarious to me because it's me, it's my word, and I'll read it and I'll be like, cracking up. 290 00:23:49,887.88 --> 00:23:54,867.88 It's so funny, but it's such a nice, I call it your pocket coach, right? So you can, okay. 291 00:23:55,167.88 --> 00:24:09,327.88 In between our live coaching calls, and also you can message me between calls, but this is just that in the moment I'm at the grocery store, I wanted to, and you can take a picture of the nutrition label, drop it in there and be like, is this, should I buy this? And it'll be like, yes or no, and here's why. 292 00:24:09,407.88 --> 00:24:11,357.88 I think that's great, honestly. 293 00:24:11,357.88 --> 00:24:22,237.88 so it's in beta right now, but is it an app that you are developing or? it's, I call it beta only because I'm just, I guess it will always be beta 'cause I'm always tweaking it. 294 00:24:22,297.88 --> 00:24:31,567.88 Like it's, I asked the question today and it gave me something and I was like, so when you answer a question like this, I really want you to, you phrase it this way, so I'm always tweaking it. 295 00:24:31,897.88 --> 00:24:34,707.88 But yeah and curious, just, we'll see how it goes. 296 00:24:34,707.88 --> 00:24:40,647.88 It's very interesting and it's pretty fun and I'm always just trying to figure out how to make food easy. 297 00:24:40,857.88 --> 00:24:41,187.88 Yeah. 298 00:24:41,487.88 --> 00:24:41,997.88 Clients. 299 00:24:42,57.88 --> 00:24:42,327.88 Yeah. 300 00:24:42,777.88 --> 00:24:45,657.88 I just want them to feel, I want food to feel easy. 301 00:24:45,657.88 --> 00:24:47,907.88 I want those habits that we were talking about. 302 00:24:48,312.88 --> 00:24:54,642.88 When they feel like they need a snack, I want them to just be like, oh, I have leftover hard boiled eggs. 303 00:24:54,642.88 --> 00:24:57,162.88 Or I have, I, we have something called trit tip. 304 00:24:57,162.88 --> 00:25:00,72.88 Depending on where you are in the country, it's a roast. 305 00:25:00,72.88 --> 00:25:01,752.88 It's basically roast beef or, okay. 306 00:25:02,142.88 --> 00:25:07,462.88 So we always have that cut up in the fridge, so to grab some tri-tip as a snack, to do something like that. 307 00:25:07,942.88 --> 00:25:09,382.88 We will stress eat. 308 00:25:09,622.88 --> 00:25:10,762.88 We all do it. 309 00:25:10,792.88 --> 00:25:12,82.88 Yes I do it. 310 00:25:12,82.88 --> 00:25:14,632.88 So my dogs went after the cats. 311 00:25:14,632.88 --> 00:25:15,592.88 Everyone's fine. 312 00:25:15,592.88 --> 00:25:17,662.88 But it just completely freaks me out. 313 00:25:17,662.88 --> 00:25:19,42.88 And I was like, oh my gosh. 314 00:25:19,102.88 --> 00:25:23,542.88 And I knew I was gonna stress eat and I immediately opened the refrigerator. 315 00:25:23,542.88 --> 00:25:25,492.88 So step one, I didn't go to the pantry. 316 00:25:25,762.88 --> 00:25:29,272.88 I opened the refrigerator and I knew exactly what I was looking for. 317 00:25:29,272.88 --> 00:25:31,822.88 We had made some barbecue baby back ribs. 318 00:25:32,22.88 --> 00:25:34,122.88 With my sauce, so was sugar free sauce. 319 00:25:34,542.88 --> 00:25:38,112.88 And I'm like, where are those ribs? I'm gonna eat them right now. 320 00:25:39,787.88 --> 00:25:45,717.88 But I, the other thing that happens is you create this awareness around what you're thinking and how you're behaving. 321 00:25:45,807.88 --> 00:25:51,657.88 And I tell my clients all the time, I'm like, listen, once that door of awareness opens, it never closes. 322 00:25:51,867.88 --> 00:25:59,7.88 So while I realized I was going to be stress eating, I also was aware that I was trying to make a dec a, a pretty good choice. 323 00:25:59,37.88 --> 00:26:01,407.88 I was like, this is not gonna bother my body. 324 00:26:01,407.88 --> 00:26:03,657.88 If I eat these leftover ribs, it's gonna be fine. 325 00:26:04,942.88 --> 00:26:11,692.88 I find that women, especially, we're always faulting ourselves for not being perfect. 326 00:26:11,902.88 --> 00:26:23,562.88 So I always tell my patients we're, you're going to be, if you wanna use this word messing up here and there, but that doesn't mean you just, abandon the whole concept altogether. 327 00:26:23,872.88 --> 00:26:25,762.88 with everyone is nothing has gone wrong. 328 00:26:25,912.88 --> 00:26:27,232.88 Nothing has gone wrong. 329 00:26:27,232.88 --> 00:26:29,332.88 It's all, it's totally normal. 330 00:26:29,552.88 --> 00:26:30,272.88 It's just life. 331 00:26:30,322.88 --> 00:26:30,892.88 gone wrong. 332 00:26:32,77.88 --> 00:26:50,577.88 The other part about women and their midwives, and I'm right, right there along with you, is that we often have a lot of, not just hormonal imbalances when it comes to estrogen and progesterone, but a lot of us are working moms. 333 00:26:50,577.88 --> 00:26:59,597.88 We have the stress Of work, of home balance, of maybe even taking care of aging parents and it all adds up to a lot. 334 00:26:59,597.88 --> 00:27:04,277.88 So there are a lot of gut imbalances that can happen. 335 00:27:04,337.88 --> 00:27:18,967.88 Can you talk to us about what those kind of imbalances do and how it makes women feel and how it adds to things like belly fat and things like that? So what do you mean by, so of course we're talking about stress. 336 00:27:18,967.88 --> 00:27:19,57.88 Yes. 337 00:27:19,57.88 --> 00:27:19,762.88 So cortisol. 338 00:27:19,822.88 --> 00:27:20,42.88 Yes. 339 00:27:20,177.88 --> 00:27:23,927.88 and when you say gut imbalances, I guess I'm not totally understanding. 340 00:27:23,977.88 --> 00:27:24,217.88 Yeah. 341 00:27:24,217.88 --> 00:27:27,587.88 So a lot of it, you were mentioning, the insulin resistance yeah. 342 00:27:27,627.88 --> 00:27:30,117.88 focus on is metabolic imbalance. 343 00:27:30,172.88 --> 00:27:30,442.88 Yeah. 344 00:27:30,622.88 --> 00:27:35,302.88 Honestly, when you can rebalance your metabolic hormones. 345 00:27:36,97.88 --> 00:27:41,377.88 Everything gets easier, perimenopause gets easier, menopause gets easier. 346 00:27:41,527.88 --> 00:27:43,957.88 Your anxiety quiets down. 347 00:27:43,957.88 --> 00:27:52,287.88 That's one of the biggest things I hear clients say all the time is I'm just so much calmer and like I just don't, I'll ask, I always ask, how's your stress? And they're like, yeah, it's good. 348 00:27:52,567.88 --> 00:28:01,897.88 And the things like that thing that used to like just push me over the edge, I kind, they're like, yeah, I saw, yeah, it just, now I see it and I'm like, yeah, that thing. 349 00:28:02,77.88 --> 00:28:03,577.88 But it doesn't freak them out. 350 00:28:03,707.88 --> 00:28:10,367.88 This is why the nutrition part's so important because the way you rebalance your metabolic hormones is through food. 351 00:28:10,577.88 --> 00:28:12,197.88 It's food and lifestyle. 352 00:28:12,197.88 --> 00:28:14,867.88 So it's going to be what you choose to eat. 353 00:28:14,897.88 --> 00:28:17,297.88 Again, it's that communication with your body. 354 00:28:17,537.88 --> 00:28:29,537.88 The typical American diet is causing you to have very high fluctuating blood sugar, which is then causing you to have very high insulin, which is then driving you toward insulin resistance. 355 00:28:29,797.88 --> 00:28:32,197.88 Pre-diabetes and then type two diabetes. 356 00:28:32,467.88 --> 00:28:37,657.88 This is not, once you're on that track, you can absolutely hop off. 357 00:28:37,867.88 --> 00:28:42,97.88 People, I think, get this impression that once they're on track, that's it. 358 00:28:42,127.88 --> 00:28:43,177.88 That's where they're going. 359 00:28:43,177.88 --> 00:28:47,827.88 That they're, they have to, and one of the things that I've done with many clients is. 360 00:28:47,912.88 --> 00:29:01,132.88 Pulled them out of pre-diabetes and it's happened, I thought, I always think of it as taking about 12 weeks, but I had this couple in their late seventies of all people and they actually got their blood work done early. 361 00:29:01,132.88 --> 00:29:05,812.88 So they had their blood work done at eight weeks and it came back completely normal that was a nice thing to see. 362 00:29:06,142.88 --> 00:29:08,2.88 But that's all they did was start to. 363 00:29:09,7.88 --> 00:29:15,577.88 Evaluate their diet, evaluate their eating habits, make some of the changes that I suggested. 364 00:29:16,87.88 --> 00:29:21,677.88 And that's when they saw these huge changes and they saw their markers reverse the. 365 00:29:22,487.88 --> 00:29:23,87.88 Male. 366 00:29:23,87.88 --> 00:29:30,777.88 Part of that partnership was, he was more in that type two diabetes zone, based on his hba one C. 367 00:29:30,777.88 --> 00:29:32,67.88 It was very high. 368 00:29:32,307.88 --> 00:29:32,637.88 Okay. 369 00:29:32,777.88 --> 00:29:34,727.88 Higher than typically what I work with. 370 00:29:34,727.88 --> 00:29:38,597.88 So I was thrilled to see that he was able to reverse that. 371 00:29:38,987.88 --> 00:29:42,407.88 But it does come down again to those, most of the time, Foods. 372 00:29:42,587.88 --> 00:29:45,917.88 So we're really gonna focus on those most of the time foods which. 373 00:29:46,227.88 --> 00:29:55,857.88 Are the same foods that cause you to feel full and satisfied, and then also because of that eat less without the restriction. 374 00:29:56,67.88 --> 00:29:58,227.88 So remember I said I'm not good at restriction. 375 00:29:58,767.88 --> 00:30:04,737.88 The idea is let's eat the foods that make me feel like I'm not hungry so that I don't need to eat as much. 376 00:30:04,827.88 --> 00:30:05,307.88 And now. 377 00:30:05,697.88 --> 00:30:06,297.88 Don't get me wrong. 378 00:30:06,297.88 --> 00:30:08,847.88 When I have a plate of food in front of me, it's massive. 379 00:30:08,907.88 --> 00:30:12,387.88 I have a huge meal, but I only do that twice a day. 380 00:30:12,567.88 --> 00:30:19,617.88 And then I have a mini meal somewhere in the middle, which is about 30 grams of protein in my mini meal. 381 00:30:19,927.88 --> 00:30:23,527.88 I used to eat every hour and a half to two hours like clockwork. 382 00:30:23,527.88 --> 00:30:27,427.88 And my mood would, people would know when it was time for me to eat. 383 00:30:27,427.88 --> 00:30:29,197.88 I was not a nice person to be around. 384 00:30:30,557.88 --> 00:30:34,997.88 So you were a prime example of what you were saying from hangry to healthy. 385 00:30:35,147.88 --> 00:30:37,997.88 Oh, I was so hangry. 386 00:30:38,97.88 --> 00:30:40,587.88 I am, I've been married for 34 years. 387 00:30:40,617.88 --> 00:30:41,997.88 My husband is a saint. 388 00:30:42,57.88 --> 00:30:48,897.88 I honestly don't know how he put up with me during that phase when I just, it was ugly, not good. 389 00:30:48,897.88 --> 00:30:50,187.88 I was not a nice person. 390 00:30:51,267.88 --> 00:30:53,127.88 So tell us about hangry to healthy. 391 00:30:53,367.88 --> 00:30:56,577.88 How did you come about trademarking that and, yeah. 392 00:30:57,22.88 --> 00:30:58,402.88 is my signature program. 393 00:30:58,432.88 --> 00:30:58,762.88 Okay. 394 00:30:58,972.88 --> 00:31:08,542.88 And it is I came up with it many years ago because I really felt like that was the progression, that it was just people were hangry and they couldn't understand. 395 00:31:08,702.88 --> 00:31:09,992.88 I also work with. 396 00:31:10,702.88 --> 00:31:12,772.88 Local doctors that refer patients to me. 397 00:31:13,12.88 --> 00:31:23,642.88 And I would sit down with a new patient and I'd ask them how do you eat? Are, do you feel hangry? Do you get anxious and moody and frustrated and have brain frog and, crave sugar. 398 00:31:23,852.88 --> 00:31:27,332.88 And they're like, no, but I saw their diet journal. 399 00:31:27,362.88 --> 00:31:29,552.88 And so based on their diet journal, I'm like, wow. 400 00:31:30,212.88 --> 00:31:31,292.88 That's so interesting. 401 00:31:31,292.88 --> 00:31:37,772.88 I wonder how come they're not hangry? Because based on what they're eating, I really would've thought that they would be on this blood sugar rollercoaster. 402 00:31:37,872.88 --> 00:31:40,92.88 And so I said, wow, okay. 403 00:31:40,182.88 --> 00:31:45,342.88 And I said, and then I said something about you're snacking, so you're eating meals and you're snacking. 404 00:31:45,342.88 --> 00:31:52,162.88 And I said why are you snacking? And they're like because if I don't snack, then I just, I get overly hungry and I get really angry and I get mean. 405 00:31:52,162.88 --> 00:31:55,432.88 And all the things I had just asked them about that, they said, no, that doesn't bother me. 406 00:31:56,592.88 --> 00:31:59,917.88 And I said, oh, it's because you eat every two hours. 407 00:31:59,977.88 --> 00:32:02,267.88 Yeah yes, I have to eat every two hours. 408 00:32:02,267.88 --> 00:32:03,527.88 And I'm like, okay. 409 00:32:03,677.88 --> 00:32:10,277.88 I clearly asked the wrong question, but that's when I was like, okay, so this is a, this hangry thing is happening. 410 00:32:10,277.88 --> 00:32:12,587.88 But people don't recognize that they're hangry. 411 00:32:12,587.88 --> 00:32:13,507.88 Like they don't. 412 00:32:13,722.88 --> 00:32:16,452.88 They're not putting two and two together, so hangry to healthy. 413 00:32:16,452.88 --> 00:32:18,882.88 That was just the silly phrase that I came up with. 414 00:32:18,882.88 --> 00:32:34,32.88 So it's taking those people from this blood sugar rollercoaster that's causing them to feel very uncomfortable, have terrible energy, ups and downs, mood swings, brain fog, all of it, extra weight, and get them off the rollercoaster. 415 00:32:34,32.88 --> 00:32:37,602.88 So get them to a place where everything's feeling very. 416 00:32:38,272.88 --> 00:32:39,442.88 Manageable. 417 00:32:39,742.88 --> 00:32:45,652.88 I like to, when you're on the rollercoaster, you go from you, you ate, so you're good. 418 00:32:45,742.88 --> 00:32:46,882.88 I'm not hungry at all. 419 00:32:46,942.88 --> 00:32:51,442.88 And then boom, you're starving and you have to eat right now or Yeah, go badly. 420 00:32:51,442.88 --> 00:32:51,502.88 Yeah. 421 00:32:51,712.88 --> 00:32:53,212.88 So you go from red light. 422 00:32:53,242.88 --> 00:32:54,982.88 I don't need it to green light. 423 00:32:55,12.88 --> 00:32:56,452.88 It has to happen immediately. 424 00:32:56,572.88 --> 00:32:59,92.88 And when you are balanced. 425 00:32:59,857.88 --> 00:33:01,837.88 There's no more green lights. 426 00:33:01,837.88 --> 00:33:02,947.88 You get yellow lights. 427 00:33:03,247.88 --> 00:33:16,937.88 So instead of having these, I have to eat right now, you'll be busy doing something and then maybe you'll have a thought, some thought about food, and you'll look at your watch and you'll be like, oh my gosh, it's been, I totally missed lunch. 428 00:33:16,937.88 --> 00:33:18,587.88 It's been four and a half hours. 429 00:33:19,472.88 --> 00:33:22,202.88 Again, it's not an emergency, it's a yellow light. 430 00:33:22,202.88 --> 00:33:27,722.88 Your body's just Hey, we should think about maybe eating something in the next 30 to 45 minutes. 431 00:33:27,882.88 --> 00:33:51,452.88 not only is it not an emergency, you actually now have time to go, what am I going to eat? What would be good right now? So you're not just running to grab a bag of potato chips You actually can think about what are you gonna have maybe you're at work and you're gonna go out to get lunch, but what are you gonna get? If you have time to think, oh, you know what my body really wants or what's gonna be perfect for me? Or if you use my ai, you drop your favorite restaurant in there and go, I love it. 432 00:33:52,107.88 --> 00:33:54,357.88 that's the healthy end of the hangry to healthy. 433 00:33:55,242.88 --> 00:34:10,187.88 Do a lot of your clients come in on GLP ones or are they asking you, what are your thoughts about GLP ones? For our listening audience, I'm referring to Ozempic, wegovy, Manjaro and ze bound. 434 00:34:10,737.88 --> 00:34:17,387.88 So what are your thoughts about the GLP ones? A lot of people are like, it, you were talking about food noise. 435 00:34:17,937.88 --> 00:34:21,537.88 That's the claim to fame that it stops their food noise. 436 00:34:21,542.88 --> 00:34:23,602.88 And they're able to make better choices. 437 00:34:23,602.88 --> 00:34:32,722.88 What are your thoughts about all of that? Nine years ago, people were coming to me because their doctor said they were pre-diabetic and they needed to go on medication. 438 00:34:32,992.88 --> 00:34:35,752.88 So not a weight loss drug at that time, it was an oral medication. 439 00:34:36,82.88 --> 00:34:38,422.88 They didn't wanna be on medication for the rest of their life. 440 00:34:38,422.88 --> 00:34:41,32.88 So they would say to their doctor, I'm gonna try and work this out. 441 00:34:41,332.88 --> 00:34:45,622.88 So they would come see me and then three months later they'd go back and do their labs and everything would be fine. 442 00:34:45,622.88 --> 00:34:50,722.88 And their doctor would say we don't actually need to have a conversation 'cause there's nothing to talk about 'cause you're no longer pre-diabetic. 443 00:34:51,112.88 --> 00:34:54,292.88 Now I'm getting people calling me because they're like. 444 00:34:54,802.88 --> 00:34:57,232.88 I don't wanna go on a GLP one. 445 00:34:57,232.88 --> 00:35:05,632.88 I don't wanna go on weight loss medication, but that's what I keep asking my doctor, what can I do? And all they keep saying is here, why don't we get write you a prescription? You can start whatever. 446 00:35:05,632.88 --> 00:35:07,102.88 And they're like, but I don't wanna do that. 447 00:35:07,312.88 --> 00:35:08,212.88 So it's interesting. 448 00:35:08,212.88 --> 00:35:12,322.88 It's the same thing, but it's shifted on, why I am, people are coming. 449 00:35:12,532.88 --> 00:35:16,192.88 They're like, can I do this without the weight loss drug? And I'm like, absolutely you can. 450 00:35:16,662.88 --> 00:35:21,672.88 a lot of my women are actually in menopause and they lose the weight. 451 00:35:21,702.88 --> 00:35:26,232.88 So the thought that I'm in perimenopause or I'm in menopause, I don't have any control. 452 00:35:26,232.88 --> 00:35:27,372.88 That's totally not true. 453 00:35:27,422.88 --> 00:35:28,892.88 But it's a different topic. 454 00:35:28,952.88 --> 00:35:30,842.88 So as far as the GLP ones go. 455 00:35:32,12.88 --> 00:35:42,962.88 I have met people who I thought a GLP one would be such a great option for you, depending on who they are, what their health concerns are, where they are in their journey. 456 00:35:43,172.88 --> 00:35:45,662.88 Yeah, I think it can be an amazing tool. 457 00:35:46,202.88 --> 00:35:57,632.88 I think there are a lot of people jumping in that don't need to jump in and not realizing, so one of the things you hear about the GLP ones is that you're gonna lose muscle mass. 458 00:35:58,547.88 --> 00:36:03,197.88 Now they counter that with saying no, you're not gonna lose muscle mass because you're gonna work out. 459 00:36:03,377.88 --> 00:36:05,987.88 You're gonna lift weights, you're gonna manage it, you're gonna be fine. 460 00:36:06,287.88 --> 00:36:07,247.88 And this is true. 461 00:36:07,607.88 --> 00:36:11,897.88 However, everybody that I know that's on a GLP one is eating. 462 00:36:12,422.88 --> 00:36:14,102.88 Less than a thousand calories a day. 463 00:36:14,152.88 --> 00:36:16,462.88 They do not feel good. 464 00:36:16,732.88 --> 00:36:19,702.88 They food is a little bit nauseating. 465 00:36:19,882.88 --> 00:36:24,382.88 They can take a couple of bites and then they're like, Ooh, if I eat more, I just feel sick. 466 00:36:24,562.88 --> 00:36:26,812.88 Like they literally have a little bit of that. 467 00:36:26,812.88 --> 00:36:32,362.88 I don't, it makes me feel sick, which is often why you don't think about food and why you're not hungry. 468 00:36:32,602.88 --> 00:36:46,117.88 'cause who wants to eat when they're nauseous now? I don't know anybody who's getting 800 calories a day and has the energy to now be this incredibly active weightlifter at the gym. 469 00:36:46,837.88 --> 00:36:54,727.88 800 calories a day is enough to get me to maybe sit on a couch, get up and go to the bathroom, maybe, hopefully get some water. 470 00:36:55,57.88 --> 00:37:03,127.88 But I feel like it's very unrealistic to see somebody eating 800 calories a day and then having this very. 471 00:37:04,207.88 --> 00:37:06,997.88 Effective workout routine. 472 00:37:07,537.88 --> 00:37:10,747.88 So yeah, if you can do it, I think that's great. 473 00:37:10,747.88 --> 00:37:12,157.88 But I haven't seen that. 474 00:37:12,337.88 --> 00:37:22,147.88 I've seen a lot of hair loss, I've seen a lot of gauntness, I've seen a lot of muscle loss and muscles are organ of longevity and I also, one of the. 475 00:37:22,927.88 --> 00:37:27,847.88 Lessons in my program is this dieting versus diet. 476 00:37:27,897.88 --> 00:37:34,137.88 Yeah, you know what? When you lose weight and you say, oh my God, I gained it all back and it, and now it's so much harder for me to lose it. 477 00:37:34,137.88 --> 00:37:35,757.88 And it was so easy to gain it back. 478 00:37:35,787.88 --> 00:37:41,967.88 You're not wrong because if you're losing weight and then a way that's not preserving muscle, you're losing muscle. 479 00:37:42,882.88 --> 00:37:46,932.88 When you gain weight, you're just gonna gain body fat that replaces the muscle. 480 00:37:47,82.88 --> 00:37:51,762.88 So not only are you gonna gain what you lost, you're gonna gain more, and now it's gonna be even harder to lose it. 481 00:37:52,92.88 --> 00:38:00,402.88 So my process is all about managing and maintaining muscle mass, regardless of whether you're at the gym. 482 00:38:00,402.88 --> 00:38:03,822.88 I don't, exercise is not at the beginning of my program at all. 483 00:38:03,822.88 --> 00:38:04,32.88 Okay. 484 00:38:04,297.88 --> 00:38:08,487.88 We're balancing out, I want you to get to a point where your body's we need to move. 485 00:38:08,647.88 --> 00:38:12,667.88 I want your energy to force you to feel like I need to do stuff. 486 00:38:12,937.88 --> 00:38:15,427.88 That's when I'm like, oh, now let's talk about exercise. 487 00:38:16,297.88 --> 00:38:18,797.88 But yeah, so that's where I am on the GLP ones. 488 00:38:18,797.88 --> 00:38:19,757.88 I think they can be. 489 00:38:20,867.88 --> 00:38:23,987.88 Used effectively for the right person. 490 00:38:23,987.88 --> 00:38:28,457.88 But I think there's just a lot of people who are like, I need to lose 12 pounds, or I need to lose 30 pounds. 491 00:38:28,457.88 --> 00:38:32,57.88 And their doctor's just very willing to go, yeah, you should do this. 492 00:38:32,267.88 --> 00:38:33,107.88 And it's kinda Ooh. 493 00:38:33,797.88 --> 00:38:36,467.88 Yeah, you can, but it's up to you. 494 00:38:36,537.88 --> 00:38:43,897.88 That's, I think one as a, as an internist and someone who sees a lot of women in her practice, that is one of the things. 495 00:38:43,897.88 --> 00:38:49,357.88 I, of course, I do prescribe GLP ones, but I often get worried about. 496 00:38:50,362.88 --> 00:38:53,242.88 How pa 'cause I can't be with them all the time, obviously. 497 00:38:53,572.88 --> 00:39:03,907.88 So I often worry that they're not getting the right nutrition and not getting enough calories and sometimes they come back and I can tell you're, you look tired. 498 00:39:03,977.88 --> 00:39:08,117.88 How much are you eating? And then they'll tell me, and I'm like, that's even less than 800 calories. 499 00:39:09,222.88 --> 00:39:11,237.88 This is not what we discussed. 500 00:39:11,777.88 --> 00:39:11,987.88 Yeah. 501 00:39:12,37.88 --> 00:39:13,987.88 it becomes a bit worrisome at times. 502 00:39:14,692.88 --> 00:39:15,382.88 Yeah. 503 00:39:15,592.88 --> 00:39:24,267.88 Yeah, it's, and I have worked with some I, honestly, I just have one, one client who's on a GLP one, She goes, I'm not there yet. 504 00:39:24,267.88 --> 00:39:25,737.88 I wanna lose a few more pounds. 505 00:39:26,292.88 --> 00:39:29,892.88 I feel like that seems to be, it's always, I wanna lose a little bit more when they get to them. 506 00:39:29,892.88 --> 00:39:29,952.88 Yeah. 507 00:39:30,232.88 --> 00:39:30,922.88 Maybe a little more. 508 00:39:31,342.88 --> 00:39:38,972.88 And she said, but I wanna know, I wanna be able to eat the right way so that when I come off the drug, I don't gain the weight back. 509 00:39:39,242.88 --> 00:39:41,282.88 So we met a few times and we. 510 00:39:41,482.88 --> 00:39:46,462.88 I gave her, we, I coached her, we explained the food and all the things and she got it. 511 00:39:46,912.88 --> 00:39:50,572.88 And but there wasn't a lot we could do because she couldn't eat. 512 00:39:50,992.88 --> 00:39:54,22.88 She's just, they'd go out to dinner and she'd get like a steak. 513 00:39:54,352.88 --> 00:39:55,702.88 And I'm like, that's fantastic. 514 00:39:55,702.88 --> 00:39:57,592.88 And she's I only had two small bites. 515 00:39:57,662.88 --> 00:39:58,832.88 And I'm like, oh wow. 516 00:39:59,492.88 --> 00:40:13,702.88 I don't know what more I can do, because you're not at a place where we can actually gather the data, evaluate what's going on, and then address, how to make changes because there's no data coming in because she just couldn't, she couldn't eat. 517 00:40:14,822.88 --> 00:40:17,322.88 Yeah, that's exactly what I'm talking about. 518 00:40:17,812.88 --> 00:40:22,452.88 And these are not things that, my practice is very busy, as I'm sure yours is too. 519 00:40:22,452.88 --> 00:40:25,812.88 But the nature of what you do is much more detailed. 520 00:40:25,812.88 --> 00:40:28,2.88 Whereas I'm seeing a gazillion patients. 521 00:40:28,482.88 --> 00:40:32,682.88 Back to back, and it's often very difficult to track these things. 522 00:40:32,952.88 --> 00:40:41,652.88 So what I'm basically suggesting is that you work with me through a Zoom call and actually coach my patients. 523 00:40:42,292.88 --> 00:40:43,336.88 do it with other doctors. 524 00:40:44,236.88 --> 00:41:09,806.88 What are your thoughts about what happens with the gut? During perimenopause and menopause, is it a unique thing that happens to us or is it again, something that's a continuum of what we've been doing all along and now it's not working anymore? there are changes obviously as our estrogen and progesterones and even testosterone levels shift. 525 00:41:09,996.88 --> 00:41:17,976.88 I think women often lean into this idea of perimenopause and menopause as being this thing that's happening to us. 526 00:41:18,86.88 --> 00:41:20,36.88 And we don't have control over it. 527 00:41:20,576.88 --> 00:41:29,601.88 And that's why I have this belly fat, and that's why my body's shifting and that's why I'm carrying all this extra weight when in reality. 528 00:41:30,546.88 --> 00:41:32,106.88 Your sex hormones. 529 00:41:32,436.88 --> 00:41:35,586.88 Don't cause you to gain weight or lose weight. 530 00:41:36,36.88 --> 00:41:44,76.88 What they do is they traffic any excess weight or energy that's coming into your body to specific places. 531 00:41:44,206.88 --> 00:41:54,636.88 when we have those female hormones and we're in a reproductive state, they're gonna traffic our excess weight into our breasts, into our hips, into our thighs, all the places it's supposed to go. 532 00:41:55,126.88 --> 00:42:00,406.88 as we hit perimenopause and menopause and people start complaining about I've never gained weight around my middle before. 533 00:42:01,596.88 --> 00:42:03,846.88 What's happening is we're losing that estrogen. 534 00:42:03,936.88 --> 00:42:07,806.88 We start trafficking that excess weight the way men do. 535 00:42:08,166.88 --> 00:42:12,6.88 So it's going to that abdominal space the way it does in men. 536 00:42:12,6.88 --> 00:42:13,506.88 That's just how they carry their weight. 537 00:42:13,806.88 --> 00:42:19,466.88 So again it's the, those sex hormones are that traffic cop on where that excess weight's going. 538 00:42:19,706.88 --> 00:42:22,436.88 So what I like to do is, let's back away from that. 539 00:42:22,736.88 --> 00:42:26,86.88 What if you didn't have the excess weight? To go anywhere. 540 00:42:26,476.88 --> 00:42:28,846.88 That's where, that's what I'm trying to get to for people. 541 00:42:29,26.88 --> 00:42:36,96.88 I'm like, let's just stop the, at the root cause of the problem with this, the excess that's coming in and needing to be packed off as body fat. 542 00:42:36,841.88 --> 00:42:44,851.88 As we hit 40 women's bodies do shift in terms of metabolically what we do efficiently and effectively. 543 00:42:44,851.88 --> 00:42:52,261.88 And so managing sugars and carbohydrates and that type of food we just aren't as good at as we were when we were younger. 544 00:42:52,511.88 --> 00:42:57,326.88 So yeah, It's less about restriction and more about macronutrient. 545 00:42:57,326.88 --> 00:42:58,766.88 Redistribution. 546 00:42:58,956.88 --> 00:43:05,636.88 So let's talk about how we're gonna redistribute the macronutrients that are coming in a way that's now gonna work for your body. 547 00:43:05,796.88 --> 00:43:32,946.88 Needs of our changing and aging body, and once we understand how to manage those needs, then that carries with us at every age, which is why my program works for somebody who's 35, or I have people in their twenties, and then 35 and 40 and 55 and 60, but even my 78, 70 9-year-old patients, because it's just, it has to work with your body at whatever stage in life you're at. 548 00:43:33,446.88 --> 00:43:46,511.88 Give us one or two examples of a client maybe in their midwives where you helped them transform themselves and I don't mean from a physical appearance, just from how they were feeling Give us a couple of examples. 549 00:43:46,541.88 --> 00:43:57,101.88 I have, oh, I have two of my favorite, so one of my clients who came to me last year was she called, she's just I, just so you know, my history, I'm a breast cancer survivor. 550 00:43:57,101.88 --> 00:44:04,641.88 I've just finished all my treatments and I have gained weight and I really just wanna stop. 551 00:44:04,881.88 --> 00:44:05,931.88 Gaining weight. 552 00:44:06,321.88 --> 00:44:14,761.88 And I said do you wanna lose the weight that you gained? And she's I really can't because I'm on Tamoxifen, which is the drug they put you on, to manage the cancer risk and all that. 553 00:44:15,241.88 --> 00:44:23,221.88 And I said, why? And she said because Tamoxifen makes it really hard for you to lose weight, and it actually makes gaining weight really easy. 554 00:44:23,221.88 --> 00:44:26,971.88 And so I just really wanna stop the weight gain and not get worse. 555 00:44:27,91.88 --> 00:44:30,501.88 And I'm like, okay, what if you lost weight? And she's that would be great. 556 00:44:31,61.88 --> 00:44:33,281.88 Eight months later, she's down 35 pounds. 557 00:44:33,491.88 --> 00:44:37,571.88 And not only that, she was a runner and she couldn't run because she had a knee injury. 558 00:44:37,811.88 --> 00:44:47,451.88 So in the process, as she started feeling better and as her weight started to stabilize she realized she wanted to exercise she decided she's a local person. 559 00:44:47,451.88 --> 00:44:53,631.88 So she ended up coming and meeting my coach, my strength and conditioning coach, and working out in the mornings with me. 560 00:44:53,761.88 --> 00:44:56,251.88 now her identity is completely shifted. 561 00:44:56,251.88 --> 00:45:10,71.88 She sees herself as a woman who eats a very high protein nutrient rich diet who lifts weights three times a week and still participates in half marathons, but she walks half marathons at sub 16 minute miles. 562 00:45:10,571.88 --> 00:45:16,811.88 But this is my, breast cancer survivor who was pretty sure she was just gonna be puffy and chubby forever because of her condition. 563 00:45:16,811.88 --> 00:45:19,271.88 And I'm like, why? Let's not do that. 564 00:45:19,721.88 --> 00:45:23,691.88 And then my other one is a woman who C-suite. 565 00:45:23,691.88 --> 00:45:28,341.88 So she was a executive in a company and very busy. 566 00:45:28,731.88 --> 00:45:34,921.88 And her basically, she saw self care as make, she could get home and be in bed by midnight. 567 00:45:35,401.88 --> 00:45:39,511.88 She felt like she'd been trying to lose weight forever and nothing worked. 568 00:45:39,511.88 --> 00:45:48,211.88 And she said by the time she met me, she was at a place where she thought, I just don't think I'm meant to lose the weight, and I don't know why, but she decided to give my program. 569 00:45:48,216.88 --> 00:45:51,336.88 Her last ditch effort and she lost 40 pounds. 570 00:45:51,606.88 --> 00:45:57,486.88 But in the process of her transformation, she all of a sudden realized she liked exercising. 571 00:45:57,726.88 --> 00:46:07,526.88 So now all, as she's transitioned through her weight loss and found new things about life that she's enjoying doing, she actually likes to train and. 572 00:46:07,796.88 --> 00:46:16,796.88 Participate in sprint triathlons, and this is the woman who couldn't get to bed before midnight, who's now spends a lot of her time training and participating in sprint triathlons. 573 00:46:16,796.88 --> 00:46:30,991.88 So she became, her identity shifted from a busy executive to an executive who is very fit and athletic, so I love the transformation is something I've recently added to the name of my program because I'm seeing my clients. 574 00:46:31,811.88 --> 00:46:38,771.88 Make these major identity shifts, like they're becoming a person who, they see themselves as a different person. 575 00:46:38,951.88 --> 00:46:39,251.88 Yeah. 576 00:46:39,791.88 --> 00:46:50,21.88 They don't get, there's no finish line for their weight loss, so they lose the weight, but they be, they're transitioning into this different person and so they're, what they see is not a finish line. 577 00:46:50,21.88 --> 00:46:54,621.88 What they see is what's next, what else can I do? So it's just, it's amazing. 578 00:46:54,671.88 --> 00:46:56,681.88 they inspire me every day. 579 00:46:56,741.88 --> 00:46:57,401.88 They're amazing. 580 00:46:58,191.88 --> 00:47:04,791.88 I always said that, perimenopause and menopause, it should be an opportunity to reinvent yourself. 581 00:47:05,301.88 --> 00:47:09,81.88 And it sounds like you and I very much align in that way. 582 00:47:09,81.88 --> 00:47:09,171.88 Yes. 583 00:47:09,601.88 --> 00:47:16,851.88 but with the ultimate goal of helping women to achieve the healthiest and happiest lives that they can. 584 00:47:17,271.88 --> 00:47:17,361.88 Yes. 585 00:47:17,361.88 --> 00:47:21,801.88 I want them to see the possibility because you don't know what. 586 00:47:22,371.88 --> 00:47:25,191.88 To aim for when you don't know what's possible. 587 00:47:25,261.88 --> 00:47:33,631.88 And I feel like I'm creating this army of women that I want all other women to notice and be like, wait, I want that. 588 00:47:33,821.88 --> 00:47:41,941.88 That's my goal is I want women to inspire other women and younger women to go, wait, I wanna be that when I'm that age. 589 00:47:42,131.88 --> 00:47:45,451.88 That's my goal is to inspire a whole generation of women. 590 00:47:46,741.88 --> 00:47:49,261.88 This has been a great podcast. 591 00:47:49,261.88 --> 00:47:53,641.88 I can't wait for it to come out both on Apple Podcasts as well as YouTube. 592 00:47:54,41.88 --> 00:47:59,541.88 tell our audience how we can find you any social media handles where we can look for you. 593 00:47:59,591.88 --> 00:48:05,801.88 Yes, so you can find, my company name is The Simplicity of Wellness, and that is the name on Instagram. 594 00:48:06,101.88 --> 00:48:10,1.88 It's also the name of my website, so the simplicity of wellness.com. 595 00:48:10,421.88 --> 00:48:17,111.88 And if you go to my website in the upper right hand corner of my homepage is a button for free consult. 596 00:48:17,621.88 --> 00:48:20,801.88 And I love the free consult because I tell people. 597 00:48:21,206.88 --> 00:48:22,196.88 This is a win-win. 598 00:48:22,436.88 --> 00:48:26,36.88 There's two things that are gonna happen at the end of this conversation. 599 00:48:26,116.88 --> 00:48:27,706.88 First of all, you're gonna walk away. 600 00:48:27,706.88 --> 00:48:29,776.88 I always say it's gonna be the best 45 minutes of your week. 601 00:48:29,776.88 --> 00:48:38,856.88 You're gonna walk away with at least one strategy that you can implement immediately to better that food body communication. 602 00:48:39,306.88 --> 00:48:44,196.88 But also you're gonna leave the call with clear. 603 00:48:44,931.88 --> 00:48:46,101.88 Next steps. 604 00:48:46,161.88 --> 00:48:52,491.88 So I want you to feel really good about what you're going to do next to further your progress. 605 00:48:52,641.88 --> 00:49:06,531.88 So is that you now got your questions answered and you feel very confident going forward on your own and doing next steps? Or do you feel like, oh, I actually want more coaching? So either way, you're gonna leave the call with clear. 606 00:49:07,56.88 --> 00:49:14,466.88 Next steps, you're gonna know what to do next to move forward, be it either on your own or with more coaching, whatever that is. 607 00:49:15,336.88 --> 00:49:17,706.88 Thank you so much for joining me today. 608 00:49:18,66.88 --> 00:49:18,906.88 Oh, it was my pleasure. 609 00:49:18,906.88 --> 00:49:19,866.88 Thank you so much. 610 00:49:19,866.88 --> 00:49:23,966.88 And don't forget to like, share and review my podcast. 611 00:49:24,516.88 --> 00:49:28,306.88 Remember, it's always ladies first on Soma Says. 612 00:49:28,606.88 --> 00:49:32,266.88 Let's make a difference one conversation at a time.