Episode Transcript
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(00:00):
And what I see a lot-- because we're talking
about foundations. What I see a lot is people
disregard TRE as being important.
I don't know how many episodes we've done
about how it's the Beyoncé of the
show, how it's the foundation of fasting,
but people are still missing it.
[music]
(00:23):
Welcome back to another episode of The
Fasting Method podcast.
This is Coach Terri, and I'm very
excited to be joined this week
with Coach Heather Shuker.
Heather, it has been a hot minute since we've
both been here together.
How are you?
I am doing great as usual, Terri.
How are you?
I'm good, I'm good.
(00:43):
I'm very excited for this opportunity.
And we're going to touch on some things kind
of happening in TFMland.
So I think lots of good stuff in
here for people to
connect with in this episode.
Oftentimes, summer
becomes a time when
we flounder around a little
(01:05):
bit. We get off track, or busy,
or we're not as busy.
We have more social gatherings.
We have more time in a lake or somewhere
fun.
And then comes August
and September, and we really want to get
back on track.
So today, we are going to talk
about what does that look like?
(01:25):
What does getting on track,
focusing on the basics,
getting back to the beginning.
Because the worst thing someone can do is
kind of be floundering around a little
bit and then flop back in and try
and do the biggest fast possible,
or make everything super strict.
So, Heather, I know you have
(01:47):
a particular way of talking about these
basics that you and I are going to address.
Could you share that with us?
Absolutely. And let's be clear, I stole
it from you. So
I can't claim... [laughs]
But you've enhanced it.
Okay, fine. I'll accept the enhancement.
So I like to think not just about
the Fasting Dial, which you have talked about
(02:09):
before, and I love, but
I actually think of there being three
dials.
And so when we think about foundations,
we can think about all three of those
dials, and where we are, and
what we need to do as far as turning them up.
What are they? Okay, fair question.
First of all, the fasting dial, second
(02:29):
is going to be the food or nutrition dial,
and third is going to be the support dial.
You know where I'm coming from with all of
these, but I think we can start with fasting
and talk about what that dial looks like
when it's on zero and when it's on ten,
and each of the following dials.
And I think that if you do a self-assessment
at home, dear listener, and see
(02:50):
where you are now, you can see, okay,
maybe I'm okay with the food dial,
but maybe the fasting dial needs to be
adjusted, or the support dial needs
to be adjusted, as the case may be.
And as we describe that, you can give
yourself a little kind of check
as to where you are and what you think you
might need to get yourself a little bit back
(03:12):
on line.
I love looking at this as a three-part
mechanism, and I think of a stool
that has three legs, and if
one leg of the stool is broken
or missing, you're not going to be able to
sit on that stool.
You know, you're not going to be able to sit
on that stool and be stable.
So, as we go through each
(03:33):
of these, I think people can, like you said,
kind of evaluate, ooh, I'm doing well on
this leg of the stool,
ooh, but I really need to work on this
one. This is where I need to
strengthen things and get better foundations.
So let's start first with the fasting
dial, the fasting leg of this
(03:54):
stool.
When I think of a zero on this,
I think of I eat whatever I want,
I snack, I graze, I
kind of don't even have any mindfulness
about how frequently in the day
I'm eating. So to me, that's zero:
the dial has not even really been turned
(04:14):
on yet.
And then if we then-- you kind of mentioned
the, well, what does a ten on that dial,
what does the dial look like when it gets
turned all the way up to the other end?
When I picture that, the
'all the way up' dial, the ten is going
to be different for different people.
For some people, that's going to be maybe
an extended fast.
(04:36):
For me, dialled all the way up might
be the three 42s or two
48s, somewhere in there.
So all the way from having turned
the dial on (eating whenever I want,
snacking, grazing, no real
mind to it) all the way up to
my highest level kind of of therapeutic
fasting. That's what I picture
(04:57):
when I picture that dial that we're
talking about for the fasting dial.
And that's how I see it too, but I'll say
this. I know you've talked about this before
in Community meetings and on the podcast,
but sometimes when people start
fasting, they tend to think if some
is good, more is better.
And so they hear that dial and they're like,
(05:19):
"Well, I want a ten.
I want everything that I can get out of this
fast." And what they might
be missing is that, when we
crank up the dial beyond
what we are ready for, we
are asking for trouble.
We are so much more likely to get ourselves
burnt out and overwhelmed and
(05:39):
basically lose our ability to use this
beautiful tool.
So it is important to not
see that dial as something to ramp up.
I don't know if we've got some Back to the
Future fans out there, but, at the beginning
of that movie, what does Marty McFly do?
He cranks up that amp and it blows him across
the room. That's what I see when people
try to ramp up their fast before they're
(06:01):
ready. It blows them up and they
end up bailing.
Which made me visualize someone coming
along and kicking that leg of the stool
out from under you.
Even though you're doing great stuff,
if you're doing it beyond what you're ready
to do and what your body and brain can really
manage, it's going to blow up in
your face. It's going to-- the stool
(06:23):
is going to be kicked out from under you.
Yeah. And let's think about-- and so
people'll be like, "I don't know.
I don't know where I should be.
Where should I be on that dial?" Guess where
everyone can be.
Everyone can be at TRE.
Time-restricted eating, TRE,
is always a correct answer when it
comes to the fasting dial.
And what I see a lot-- because we're talking
(06:44):
about foundations. What I see a lot is people
disregard TRE as being important.
I don't know how many episodes we've done
about how it's the Beyoncé of the show,
how it's the foundation of fasting,
but people are still missing it.
I recently did a weight-loss workshop,
and one of the things I said was, "TRE
(07:05):
is never wrong." If you are struggling,
if fasting is not online for you,
if your food is off point, if you
can get yourself to TRE, it is such
a beautiful way to hold the line.
But it's not just that.
It's not only a good holding pattern
during therapeutic fasting and
weight loss and working on your blood sugar,
(07:26):
it's also what maintenance looks like.
So if you can conquer TRE
and you can conquer that level of fasting,
then you're like 80% there when it comes
to what you need to do to get
yourself to a healthier lifestyle.
Absolutely.
All right, Heather, I think it's time to move
on to dial number two.
(07:49):
And that is the nutrition dial.
And it's funny that you bring up that you
have three. I used to have two, but I often--
when I try to describe it, I look kind
of strange as I'm adjusting two dials; it
almost becomes obscene. [laughter] But this
idea of the nutrition dial,
to me is really important.
(08:09):
Those of you who have followed the
podcast at all, ever come to
one of my meetings, ever watched me on
social media, I put a lot
of stock in this one because
it's as important as
that fasting dial.
That leg of the stool
can't hold you up if your nutrition
(08:31):
leg isn't well-built as well.
One can't be longer than the other one
because you're going to tilt over on your
stool. So for me, when I
think of the nutrition dial, I think it's
very important.
And I often have clients that
for the first, I don't even know, month
to six weeks, depending on where they are
with things, we spend solely
(08:53):
focused on their nutrition.
We don't even get into fasting yet.
Yes, we do TRE (as you said,
foundation), but we don't even get into
any more fasting than that until
this food dial is tuned
in better, because it's going to make fasting
work better, it's going to help them feel
better, it's going to bring down the insulin
(09:14):
beast, it's going to help them not have so
many cravings and so much hunger.
So if I think of that dial as a zero,
I haven't turned it on yet.
I'm eating whatever I want.
I'm eating things that I know don't
do well for my body, but I don't care.
I'm just eating whatever sounds good and
(09:34):
whatever tastes good.
That's a zero on the nutrition
dial, in my mind.
And a ten might be
every single aspect of my nutrition
is spot on.
There's no added this, there's nothing
here, there's nothing there.
So for me, that might be there's no
sweetener.
But do I hang out at a ten all the time?
(09:57):
No.
Sometimes my nutrition dial is
at an eight, and maybe
that's the one thing that I *do* have in
there; I have a little sweetener once in a
while.
Or someone might say, you know, "I
do better with some occasional
higher-carb days, whole-food,
higher-carb days." Great.
(10:19):
Maybe that's not what you would have called a
ten, but is that a seven or an eight?
And what if you're a little bit newer to
this, or you're just coming back from summer
being off track?
Maybe you need to get to a one first,
and then to a two.
I talked with a client the other day about
approaching it in different ways.
(10:39):
So, for example, if the
challenge that you're kind of accepting is, I
want to work on decreasing
or maybe even eliminating sugar.
Do you do it all at once?
Or maybe you do it bit by bit.
Maybe you do it one meal at a time.
Maybe you do it one day at a time.
So in my mind, that's the going
(11:00):
up on that dial.
Maybe today it's that I didn't
have any inflammatory foods
in one of my meals, but I know something
that I was eating in my other meal is
inflammatory for me.
That's a definite step up from I'm eating
whatever I want, whenever I want.
How do you think of the nutrition dial?
(11:21):
Well, I think it's a minefield [laughter]
because, in my experience, talking
to people about what they're eating, how
they eat, is-- it
can be very confronting.
I've run across several people that have come
to The Fasting Method with the understanding,
okay, I'm here to fast, the food is a whole
different thing.
And I just don't see it that way at all.
(11:43):
I truly think that-- you know, I focus on
weight loss. I truly think that the
combination of lowering carbs
and intermittent fasting is the magic
bullet, is the thing that-- for most people
who are struggling with their weight because
of long term insulin resistance, that's
the answer.
And there's a lot of pushback.
And the reason there's pushback is
(12:04):
because, frankly, we don't know exactly
where your 'low carb' falls,
what that number is.
It is so different for each person.
We say n=1 all the time.
And that, you know, is basically in a
research study, the number of
participants is the 'n'.
So if you have 338 participants, n=338.
(12:26):
When it comes to figuring out the
way of eating for you,
n=1. How you come to that
level of carbohydrates that works for you
is usually, what I recommend, a pruning
process.
So you might know out the gates, I
should not be drinking sugar or juice, or
I shouldn't be eating candy, cookies, cakes,
(12:48):
crackers, things like that.
But there might be some other things in the
diet that are problematic for you, you don't
even realize.
And that's, a lot of times, the problem I
see. People have this concept of what is
healthy, and a lot of times those things
are healthy, but for someone
with insulin resistance who is trying
to lower insulin and lose weight
(13:09):
as a result, those healthy foods aren't
as healthy for them anymore because
the carb content is popping their sugar,
it's popping their insulin, and it's keeping
them in trouble.
One of the things that I recommend to so many
clients is using a CGM, for
that reason, putting on a continuous glucose
monitor. You do not have to be diabetic to
use one, but you've got to be willing to pay
(13:29):
for it! But, you know, seeing
what different foods do to you
can really be enlightening.
The most common thing that I hear is, "It's
eye opening. It is so eye opening to see
how what I thought was healthy is affecting
my blood sugar." And so part
of the process of figuring out, "Okay,
what works for me?" As a person
(13:52):
if I'm fasting, am I getting the results
that I want? If not, I probably
am doing either not enough fasting
or too many carbs.
That's what I see.
There are other variables, to be sure, and
there are definitely other things that can be
tweaked, but those two big levers
are so huge that it is very
much worth looking at.
(14:13):
Is there more opportunity to
trim or prune the carbohydrates?
You know, starting with the most egregious
ones, like sugar and grains, and then
pull that back so that I can start to see
the progress that I'm looking for.
So when I talk about that dial, specifically,
I'm like, okay, do we need to turn up the
fast or do we need to turn down
(14:35):
the carbohydrates.
I love it.
I think that really simplifies
that dial.
Although, as you said, for some of us it's
a little more intricate than that.
But for many of us, if we
are even focusing on these bigger
pieces, we're doing great
work, and we're making progress, and we're
(14:56):
really setting our body up well
nutritionally and for better fasting,
and better results from our fasting.
All right, so the third leg of this
stool-- I love that we have two analogies
going here.
[laughter] We have a stool with three
legs but each of the legs has a dial.
[laughter]
(15:17):
It's a very complicated stool.
It's not your basic stool.
That's right. It is something from Back to
the Future, maybe.
So this third leg is support.
And I think this one is a really big
one because it, to me,
involves both your own support for
yourself-- like, how are you talking to
yourself?
(15:37):
How are you thinking about all of this?
Are you setting realistic good expectations
for yourself? Are you setting yourself up to
fail? So part of it is like
our, what some might say, intrapersonal
support, and then support
outside of you.
Are you-- maybe
(15:58):
a zero on this dial is,
yeah, I watch some videos
online once in a while from random
sources.
Okay.
Or have you signed up on
Megan Ramos and Doctor Fung and Heather
Shuker-- have you signed up on their YouTube
pages and are you watching them every time
they post something?
(16:19):
Are you joining the TFM Community?
Part of that is a 12-week program
when you first sign up.
You have three months of a program that kind
of walks you through how to do this.
Are you doing that?
Are you joining the live meetings
involved with that?
Are you utilizing other resources
at TFM?
(16:40):
Are you connecting with other people at TFM
through the forum or through the meetings?
Are you working with a coach?
That's a huge way to have support in
this process.
So again, no support
might mean, yeah, I just kind of wing
it and do whatever (no one near
me gets it, my family's not supportive
(17:02):
of it, my friends don't understand me, they
look at me like I have four heads) versus
all the way up to the ten (I'm in
the community. I listen to the podcast.
I'm working with a coach, and I'm
even going to sign up for this workshop).
You know, that might be, again, the degrees
of support along the way.
(17:22):
Yeah, and interestingly, as a recovering,
'I don't need anybody' type person,
this is an often-missed piece.
When I first discovered
fasting and kind of dove into fasting
and decided to use it as a tool, I
was like, what do I need help for?
You know, I'm a smart cookie; I can read the
(17:44):
books, I can learn the things.
And I did, and I felt like I knew all the
things. And then I tried to implement
all the things, and it worked until it didn't
work anymore.
And then the weight was coming back and I was
flailing, and it just became so
clear that I was missing something.
And that's what I see happen a
(18:05):
lot when people are like, "Gosh," and I
hear this all the time when people come to me
for coaching intakes, "I know
what I need to do, I just can't seem
to make myself do it." And to
me, that means the support dial is too
low.
And just like the other dials, it's
hard to say where you
need to be on the dials.
(18:27):
You might be on the Facebook page and see
somebody's 'before and after' and be like,
"Oh my God, look at them.
They did it.
They didn't need anybody." They're outliers.
There's something called 'survivorship bias'
where you see the winners,
right, you see the ones with the 'before and
afters'. You ain't seeing the
other 95 'before and befores'
(18:48):
that don't have their after picture because
they didn't get anywhere on their own.
And so sometimes we can feel like, "Oh my
gosh, all these other people can do it on
their own," when all we're seeing are the
outliers that did it on their own, and maybe
not as much the ones that
did it with help, or maybe you don't even
know if the one that you're seeing did it
(19:09):
with help or not.
All I can say is
two years I tried to do it on my own,
flailing.
I got help, I got to goal in six
months. That's all the evidence I needed.
And now that I'm working with people and
hearing them say on a regular basis,
"I haven't weighed this in 20 years,"
(19:30):
"I haven't been in this size since high
school." Like, all of these comments
about, "Holy moly,
now that I have the support, I'm
sticking with the things that I already
knew I should be doing and
it's made all the difference." I mean, that's
why I'm here, Terri, right?
[laughs] You were my coach.
(19:51):
I had that experience as a client,
and I was like, "Oh my goodness, is this
a game changer?" And it was.
And so I think that, you know,
if you are out there and you're
listening to this, and you feel like, "I
already know it all, what could I possibly
learn?" Well, you could learn how to stay on
track. [laughs]
(20:13):
And sometimes that requires
more support than you think that
you might need.
And so if you think, "Okay, well,
I'll watch YouTube and I'll ask Doctor Google
or ChatGPT for the answers,"
and it's not getting you where you want to
go, I mean, how long do you want
to wait before you commit to a way that might
actually get you the results you're looking
(20:34):
for?
Absolutely.
Doing a mic drop over here.
I also-- going back to that image
of the stool with the dials.
When I look at that stool, you can develop
really good fasting habits, a
strong fasting muscle,
and you can develop really
sound nutritional planning,
(20:56):
and really stock
your kitchen with the right things for you,
and do this really well, but if you
look at someone trying to sit on
a two-legged stool-- and I
don't know if by saying, "legged," did I
reveal where I'm from or something?
[laughter] Some might say, "a two-legged
stool," but if you try to sit on a two-legged
(21:17):
stool, you're going to fall every time,
even though you're really
smart and you're really competent and
you've worked really hard.
That third leg is there
for a reason.
And I think it is often the one that
is undervalued at
first, because we all think I
(21:38):
should be able to do this on my own.
Again, I'm competent, I'm smart, I've
looked at all the resources.
I can't tell you people how many
YouTube videos, Instagram
videos, Facebook videos I have watched
of people showing you how
to do exercise movements,
lifting weights, or with bands, or whatever.
(21:59):
I am an expert at
knowing what they look like, but it didn't do
me squat for doing them.
Now that I'm working with a personal trainer,
I'm doing them and he's
helping me correct my form.
He's helping me gauge how much weight
should I have in my hands when I'm doing this
move, maybe it's better for me right now
(22:20):
to do more reps with a little lighter weight,
and work on my form, and work on my
stamina, or whatever.
And so I think this one, for me,
I know has been a big barrier because
I'm maybe a little cocky or maybe
a little cheap, but I just think I
shouldn't need to have help.
(22:41):
I should be able to just do this on my
own. And I have spent so
much of my life struggling with different
things in that stubborn place of,
nope, I got it.
I can just do this myself.
And it changed things for me.
I worked with Megan Ramos as a coach.
I went to conferences to have
support around low carb and
(23:02):
fasting.
I didn't do it on my own.
I didn't do it in isolation.
So I just keep picturing that two-legged
stool that just tips over at some
point without a really
firm support leg.
I came up with another analogy
while you were talking. It's a commonly-used
one.
Awesome, because we need a third on here.
(23:24):
Mm-hmm. What we need is another one.
And it's 'if you should' in
one hand and 'get help' in
the other hand, and see which one fills
up with success first.
I don't know if that analogy works, but I'm
going to stick with it. And I would argue
that one of the key benefits
that you are getting from this personal
trainer is probably not even
(23:45):
all of those nuanced, fine tunings
of the exercise.
I'd lay money, it's that it's
getting your butt to that gym twice a week...
Ding ding ding!
...which, in my experience, you don't gotta
be a perfect faster.
You don't gotta have your nutrition on a ten.
You just gotta be consistent in order
(24:06):
to get you to where you want to go.
So you just being in the
gym, and you are so much more likely
to be there because you have someone holding
you accountable, that, my friend,
is worth its weight.
That is what's going to keep you moving and
get you to goal.
125%
I can say on this part.
(24:26):
Just a real quick example...
We were doing something.
I did 15 of them.
He said, "Oh, on these reps, I want you to do
15." Okay.
So I did 15. And at the end he said, "How do
you feel?" "I'm okay." "Could you do 20?
Do you need 20?" I'm like, "No, that was
good. I kind of taxed myself."
If I were at home, on my next round,
(24:46):
I know I would have gone down to 10,
but, because he said that, I
did 20 on the next one.
He didn't tell me I had to do 20, but he
asked me and I'm like, oh, well,
I think I can do more.
You're right. And then, all of a sudden, I'm
at like 16, 17.
He's like, "Oh, you go girl!" We do
three sets of these 15 reps.
(25:07):
And so I did 20 on
my second two sets.
I never, ever, in a
thousand years would have done that at home.
I would have been looking for how can I do
fewer? How could I do them with a little
less intensity?
How can I be done sooner?
So 125%,
for me, it is mostly all
(25:28):
about the accountability.
And it's great that he's knowledgeable too.
But for me, it's really just showing up,
getting my butt there, and having someone
be there with me, guiding me,
holding me to it.
And the beautiful part there is that
sometimes outside observers
recognize our capabilities even more
(25:49):
than we do.
So he knew you had it in you.
And because of peer pressure and
the social things, which are highly
effective, you know, we want to prove someone
right. Like, oh, maybe I am
more capable than I thought.
And I see that all the time with clients.
You know, they bristle at the idea of the
(26:10):
overnight, and next thing you know, they're
like, "Well, I did it." I'll get an email.
It's so awesome.
Like, "Heather, I did it." And it's like,
yeah, of course you did.
Of course you did.
And so it is, you know, the
help with the nuances and the little
details that are useful, but
I think even more so is having somebody in
your corner that believes in you and
(26:32):
is making sure you show up.
And, like you said, can see what you can do.
You know, sometimes I push a client to do a
fast that's that next stretch up,
and they're like, "Oh, I don't know," and I'm
like, "I do. You've already done the hard
part.
All it takes is this next little one." And
they come back like, "Oh my gosh, I can't
believe it. I did it and that wasn't harder."
(26:53):
But they couldn't see that.
They couldn't see that in themselves.
So I love that you pointed that out.
Coaching is really a way that I think we
get to see ourselves differently because
someone's believing in us and
helping us to stretch to that next level.
Absolutely.
I love what we do, Terri.
(27:13):
[laughs] We have the best job.
It's actually why we do this podcast, because
it just reminds us what a cool thing
that we get to do.
I love it.
All right, Heather, I think we've covered the
three legs of this
stool-- or wait, is this a five-legged stool
now?
I'm pretty sure it's still a three-legged
stool.
It's a three-legged, very good.
(27:34):
So, just as a kind of recap,
just remember everything that we've talked
about today.
Each leg of this stool -
the fasting, the nutrition, and the support
- are on a dial
from zero to ten.
Zero meaning it hasn't been turned on yet,
hasn't been activated yet.
It's not really doing anything for you.
(27:56):
And then you start turning up the dial
in intensity gradually,
based on how you're doing,
where you are, all the way up to that
highest intensity.
And then the beautiful thing about why I
ever even came up with this whole analogy of
the dial is you get to keep adjusting
it. Today, maybe
(28:18):
my nutrition was at a nine,
but over the weekend, with some plans that I
have, it's going to be at a six.
And my fasting maybe was at a
seven, and it's going to be at a four.
And my support was at a six,
and it's going to be up at a nine.
You know, that we just keep dialing in
(28:38):
and we can keep adjusting these.
So yeah, if you're listening and you
are thinking to yourself, where am I on these
dials? Obviously,
these are metaphorical dials.
However, I think it is worth your
time to sit down and see.
And also, I want you to keep in mind that,
if you are on point with
(28:59):
one of these things-- you know, say you're
at a seven or an eight on your nutrition,
but your fasting is lagging (you're snacking
and grazing, you're having those late-night
snacks, etc.), don't try
to get the seven or eight up to a nine.
Work on the zero, right? [laughs] Work on the
fasting.
And if neither of the other two,
(29:19):
and you just can't find it in you
to get yourself up and going and get things
going, then maybe you need to up that support
a little bit. Maybe you need someone else to
kind of, you know, hold you accountable
and keep you on track, whether it be all
the way up to coaching, joining the
Community, something, to keep
you going, right? Because a lot of times,
(29:40):
especially after a summer of doing this,
that, and the other, being in that vacation
mindset, you know, it takes a little
bit of regrouping.
So do an honest assessment of yourself
and see where you are, and then act
accordingly. Pick the dial that you feel
will have the most leverage to get some
quick, easy, early wins so that you
can get the ball rolling, get that momentum
(30:02):
behind your back, and keep going.
Very good.
All right. Everyone's got those strong
foundations in mind, they've got the
picture of the stool, they're going to work
on all three legs of the stool.
And for each one of them, they're going to
figure out where they are on that dial, and
dial in and out as they need to.
So use these strong foundations to take
(30:23):
you from where you are now, to get you to the
next place you want to be.
And another opportunity to
get maybe to that next place you want to be,
Heather?
Why, thanks for asking if there is maybe
some way I can help you, Terri.
In fact, there is.
Starting on August 28th,
(30:43):
I am launching a beta program.
It is a six-month program
that is meant to help people, step
by step, for weight loss using intermittent
fasting.
I am super excited.
It is kind of a hybrid between a
workshop and a coaching program.
This first go round is limited
(31:03):
to 25 people, and
the way it's structured is, week after
week, I'm going to be giving my participants,
my clients a lesson about
fasting, about mindset,
about nutrition, and a little bit
of movement is going to be thrown in there,
so that, as you are doing
(31:24):
this, you don't feel like you're drinking
from a water hose.
You're getting the information you need as
you need it.
You've got built in accountability, by nature
of having a weekly group to come
to, and you've got a coach to
support you, to help you through those
obstacles that might be throwing you, that
you need an outside perspective to keep
(31:45):
you going.
So that is something that I'm launching.
I'm super excited.
What happened was I did this weight-loss
workshop, and I tried to cram everything
I knew about weight loss into three days.
And I got rave reviews, but I
had a lot of people saying, "Oh my gosh, we
needed more time to digest all
(32:06):
of this information." And I was like, you
know what? As I was building that workshop,
I thought the same thing.
And I thought this could be really spread
out over six months, and
also people could be implementing the thing
as they learned it and hopefully
get themselves at goal or closer to goal
by the end of it. I can't make any promises,
(32:26):
but that is my goal is to help people get
as far as they can go over that time frame.
I love it! This is so exciting!
I can't wait to hear about how it goes
throughout the next six months as you do
this. And I know these people are going to be
very fortunate to have this opportunity to
work with you.
Thanks Terri.
Absolutely.
All right, everyone, take good care and
(32:47):
we'll be back next week with another episode.
Make good choices. [music]