July 29, 2025 • 27 mins
Episode #215
In this episode, Megan chats with Coach Jill McMurrey about her journey from weight-loss surgery to true metabolic healing—and the role fasting played in transforming her health.
Jill shares her experience with gastric band surgery, how it helped her shed pounds initially, but failed to address the deeper metabolic dysfunction beneath the surface. After adopting a ketogenic diet, Jill discovered fasting as a game-changing tool to support her long-term health and weight loss.
Together, Megan and Jill explore:
- Why weight-loss surgery isn’t a complete solution
- How fasting can support metabolic recovery post-surgery
- The mindset shifts and strategies needed for lasting success
- The launch of The Fasting Method’s Accountability Coaching Program—and how it helps clients stay consistent, motivated, and supported
💡 From client to COO and TFM Accountability Coach, Jill’s story is proof that real change happens when you combine the right tools with meaningful support.
👉 Take the first step! Book your free 15-minute intake assessment with Coach Jill to explore how accountability coaching can work for you.
https://www.thefastingmethod.com/coaching/
Book your intake assessment by the 8th of August to take advantage of the 25% DISCOUNT on Accountability Coaching.
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Summary Timestamps
00:00 Intro
03:00 Jill’s journey
04:58 Helping people at TFM who have had weight-loss surgery
10:06 Jill’s top 3 tips for people who have had weight-loss surgery and want to start fasting
14:41 Jill’s approach to coaching
17:34 All-new Accountability Coaching at TFM
21:06 Two of the biggest problems people are facing when fasting
25:06 We can do hard things!
Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem. The use of any other products or services purchased by you as a result of this podcast does not create a healthcare provider-patient relationship between you and any of the experts affiliated with this podcast. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
We have to let go, though, of what we've been
told. And that's what we do.
Regardless if you've had weight-loss surgery
or not, we're letting go of all of these
things we were told that we need to eat six
times a day and that we have to eat
low fat.
And so I find that first thing is letting go
of the things you've been told by many people
and many experts in the weight-loss surgery
(00:20):
industry. [music]
Hi everyone. It's Megan Ramos here with
another episode of The Fasting Method
podcast. In today's podcast,
we're going to meet Coach Jill.
Coach Jill's going to share her journey from
weight-loss surgery to metabolic health
(00:40):
recovery with fasting.
And we're going to talk about something
really new and exciting here at
The Fasting Method called Accountability
Coaching. But first, let's welcome Jill
to the program. Hey Jill, how are you doing
today?
Hi, Megan. I'm great, thank you so much.
I'm so excited to be here.
Yeah, it's great to have you here.
I can't believe that this is your first time
on the podcast. [laughs]
(01:02):
I feel like you should have been on like a
dozen times.
A lot of the work you do is behind
the scenes, so let me introduce the
amazing Coach Jill to our Fasting Method
community here at large, our podcast
community. Coach Jill works behind the scenes
as our Chief Operating officer.
She is someone who helps manage getti all of
(01:23):
our incredible programs off the ground,
trying to make sure they work as smoothly for
you as possible, coming up with great content
ideas, and just so much more.
Jill is a really critical, integral part of
our team and my right hand here at
The Fasting Method.
But Jill, like so many other people, came
to TFM because she
was actually a long-time member and a
(01:44):
coaching client, and it had improved
so much of her health that she was motivated
to try to help us out in any way possible.
And by having her hand in
as many pots here at The Fasting Method
Jill's just become this incredible,
subject-matter expert, just a truly
incredible coach, at that, and
has a passion with really connecting with
(02:05):
people, and helping them recover
their metabolic health and lose weight
once and for all.
The behind the stuff's nice, like, I like
numbers [laughs] and I
love the learning, but I really
want to have a chance to connect with people.
So Jill began doing some coaching in our
community, she hosts several of our live
groups every single week in the community,
(02:28):
and she's been doing some coaching now at
The Fasting Method for quite some time,
really radically helping people change
their metabolic health and lose weight.
But because, I guess, you've been so busy, we
haven't had you on the podcast
yet to talk about this.
Anyways, Jill, I've talked a lot about who
you are. Why don't you tell our listeners
a bit more about your backstory with your own
(02:50):
journey, and then we'll dive into some of
your experience with coaching.
Sure, absolutely.
Thank you, Megan. It's really an honor to be
part of The Fasting Method team, as far as
coaching and behind the scenes.
So yeah, my journey isn't a lot different
than many others.
I actually was never overweight as a child
or growing up. I hit it in my early
20s and it just
(03:11):
kept getting worse. And I tried everything
under the sun, every program you can imagine
to try to lose weight.
I even got to the point where I had
weight-loss surgery. So I had the gastric
band surgery and it
worked okay for a while, although I
know I wasn't healthy during that time.
I could see I was losing hair.
I did lose weight, I got to my goal weight,
(03:31):
and it was great to be at my goal weight,
but I didn't use it appropriately and
therefore I started gaining my weight back.
I had some health issues with it and
eventually realized I needed something new
to help me.
And I realized some of my food choices
were off. I learned about the ketogenic diet,
which was my first step into this, and did
that for about a year.
(03:53):
And then I learned from my boss,
who had some great success and finally told
me he was fasting.
He told me about Dr. Jason Fung, and
I of course immediately did my research.
I immediately found The Fasting Method,
joined, and within a week I had a coach.
And that really changed my health -
introducing fasting.
And also I thought I was healthy, on paper,
(04:14):
and little did I know, thanks to
The Fasting Method, I learned I truly was not
that healthy, and it's just been a journey
since then.
I've lost weight.
It's been a journey. It'll be a journey for
the rest of my life. But I did have that lap
band reversed about a
year ago, and that has been interesting as
well. And I did find I had some health
issues. But this weight-loss surgery, it's a
tool. I don't badmouth it in any
(04:36):
way. I understand why people do it,
and I actually work with some clients that
have had weight-loss surgery, and it's
a bit of a different journey, but it
absolutely works.
So that's a little bit about me.
And now, of course, I'm a coach.
It changed my life to the point I wanted to
help others. Who knew?
I was an accountant for 35 years, who knew
this would be my passion?
(04:56):
[laughter]
Thank you so much for sharing.
I think there's a lot of misconceptions about
weight-loss surgery and whether or not
you can fast after you've had weight-loss
surgery, whether you've been able to have it
reversed or not (like with a gastric bypass
surgery, for example).
And we have a ton of people at
The Fasting Method who have had weight-loss
surgery. And like you said, Jill, it is a
(05:19):
tool. If our cells have metabolic
disease-- like, if we think about our cells
kind of being a big player in everything
that's going on, if they have metabolic
disease and you have one of these
weight-loss procedures to shrink your stomach
and adjust your appetite, modify your
appetite in any way, it still doesn't fix
all of the bazillion cells in our body
(05:40):
and the disease that our cells have.
So what we end up seeing a lot at
The Fasting Method is that people have the
surgery, they've initially had some success,
and then the weight's crept back on,
and sometimes even gaining more than they
lost in the first place.
With all of the different weight-loss
surgeries, we've seen it all across the
board. Because we have to fix the cellular
(06:02):
function, right, we have to treat the
metabolic illness.
So we've had a lot of success at helping
these individuals, even though they have
different dietary approaches.
A common thing that I hear is that, you know,
"I can't eat one or two big meals a day.
My stomach now has been artificially
shrunk through surgical means,
and I just can't." And there's so many
(06:23):
strategies. It might not necessarily be the
straight textbook strategies you would hear
us generally throw out there for the bulk
of the bell curve, but there's absolutely
really successful strategies.
And these individuals go on to do really
well. And I love that you said it's not
taboo. It's a tool in the toolbox.
Some people need it and some people don't.
(06:44):
And even I've worked with some individuals
who have just had so much weight that they
need to lose.
It gets a little bit defeating over time,
and they have elected to have a weight-loss
surgery just to help, but then continue
on with their fasting journey,
once they've recovered, to really sort of fix
the underlying problem.
(07:04):
But there's just so much-- I remember
one patient in our clinic, like he was
getting so many cortisone shots in his
back because his back pain was horrific
because of all the excess weight around his
midsection.
And he really wanted to forego the
surgery, but he needed the shots or he
couldn't function, and he needed to work to
provide for his family.
(07:25):
But then the shots were kind of making all of
the metabolic stuff worse, so
we were just out-fasting the shots.
We weren't able to really make progress.
And then, you know, he was able to go get the
surgery, get some initial weight off.
Then he was able to fast, conquer his
cellular, metabolic health issues,
and then just really kind of take it the
(07:47):
last 100 yards, you know, all the way to the
finish line.
I don't know anything about football.
I don't know why I'm talking about this.
I'll leave those analogies [laughs]
to you.
But yeah, it's something that, if you've done
it before, you know, you're welcome and have
family at The Fasting Method.
And if it's something you're going through or
going to go through, it is something that we
can absolutely help you out with too.
(08:08):
It's just like all these SGLT1
inhibitor drugs, right?
We tell our members and our clients that,
if it's a tool that you want to try, sure,
but we still have to fix the underlying
function. The medication is not going to do
it. So if it helps give you a bit of a boost
and an edge while we're able to implement
some of these lifestyle factors and it's a
short term thing, then why not.
(08:30):
Jill, was there anything unique or different
about how you approached fasting
given your history with weight-loss surgery,
or approached eating, or were you
able to sort of follow along some of the
regular trends that most people
under the bell curve do?
That's a great question, Megan.
And actually, by the time I'd started
fasting, I actually had my lap band adjusted
(08:53):
and there was no fluid in it, so I didn't
have as much restriction as many people
do. So I was able to actually
follow along with, you know, our normal
time-restricted eating and fasting,
and I was able to eat large enough meals
to where it was not an issue.
However, I understand what it's like for
those going through it because, obviously for
(09:13):
many years-- I had the lap band for 17 years.
Yeah, so I understand that restriction and I
know what it means.
That's why I feel like I can help others and
I understand exactly what they're going
through. But yeah, I was lucky.
I did not have that level of restriction.
Wow though, but for 17 years living
like that. I had no idea it was that long.
I knew it was a while, but I had no-- like,
(09:34):
that's two decades.
That is an incredible amount of time.
So, yeah, you definitely understand
the issues that everyone you're working with
is in.
What are your top two or three pieces
of advice for people who have had
weight-loss surgery and that are trying
to fast or who are curious about
fasting?
(09:54):
Or people who are fasting and
are feeling like maybe they want to
incorporate surgery as a tool as
well. Any pieces of advice for
these individuals out there who might be
listening today?
Absolutely.
The first thing I want to share is, I know
I've read some information that Dr. Fung's
written on this topic as well, and
his description of it is it's actually a bit
(10:15):
like forced fasting in a sense,
right, because we're forced to eat less.
And in order to follow this way of life, it's
actually-- you actually can do it.
We have to let go, though, of what we've been
told. And that's what we do.
Regardless if you've had a weight-loss
surgery or not, we're letting go of all of
these things we were told that we need to eat
six times a day and that we have
to eat low fat.
(10:37):
And so I find that the first thing is letting
go of the things you've been told by many
people and many experts in the weight-loss
surgery industry.
We can eat a little bit larger meals.
And the cool thing about it is that we're not
eating low fat, right?
We are eating foods with fat.
And when we eat fat, we find
that actually food digests a little easier
whenever you have restriction because it
(10:59):
doesn't quite get stuck.
I don't use that term, but it's true.
It doesn't get as stuck.
And we find the foods that we eat and what
order we eat them, that's going to be a big
issue as well.
So that's my tip number one.
Let go of things.
Understand that you can do this with
fewer meals. You don't have to eat all day
long and you can still get your nutrition in.
The second thing is your meals may take a
(11:20):
little longer than what you see other people
do. It may take people that have more
restriction a little longer to get
in a full meal. It might take up to an hour,
but that is okay.
The goal is we want to get the nutrition in
and then be able to, with time-restricted
eating, have that break before we
have our next meal.
The third thing when it comes to this way of
(11:40):
life is the fasting.
We don't need to be afraid of it.
Actually, it's going to work really well with
your surgery, regardless of what type it is.
Your inflammation is going to go down when we
fast, and that actually really helps
with digestion.
So it's going to make the process when you do
eat a little bit easier.
Because what we find is our esophagus
(12:00):
and our stomach where we have the surgery, it
gets inflamed.
And so when we are eating the right foods to
lower inflammation, along with fasting,
you're going to find your body responds very
differently when you eat than what it did
before you changed your lifestyle.
Fantastic advice for everyone, Jill, because
I know so many people out there are
wondering. I also really love this
(12:22):
conversation because I think there's a lot
of taboo talking about it or,
you know, people think if they've had it
done, there's no other options.
I know a lot of them are sitting out there
listening to this information, thinking that
it's not something for them, or for
people who do see that maybe they
could benefit having it as a tool
but are a little bit leery about navigating
(12:44):
it and then not being able to fully reverse
or correct their cellular metabolic health
issues down the long run.
So, Jill, like you mentioned, you're an
accountant, you're a brilliant businesswoman,
and we had a need behind
the scenes from what people usually see.
You were at the place
in your career path where you wanted to focus
(13:05):
on a company and a position in something
you're passionate about, and this had
so inspired you that you were willing
to take on this role in our little
company we started in my basement,
and do such great things with it.
But then you've just become one of the best
students of fasting I think we've
ever had in like the 14 years we've been
doing this.
(13:25):
You might have degree certifications
in accounting, but you have like that
ultimate Fasting Method certification
in understanding the science
and the application of therapeutic fasting
strategies and therapeutic nutrition
strategies. And you've gone on to get some
additional certification in therapeutic
nutrition strategies as well.
(13:47):
Our conversations are just so brimming with
great ideas, and listening to you
at our many coaching meetings, giving our
coaches such great tips and advice and
explaining concepts.
You're one of the best coaches they've ever
had at The Fasting Method, hands down,
absolutely, a fantastic part of our team.
And I'm so glad that this is something you
wanted to start doing to help our
(14:08):
community members, because I know how
fulfilling it can be to help other people,
and then just how beneficial it is those
other people, and then they go on to inspire
so many. And that's how we get this grass
movement going.
So do you want to talk a little bit more
about your key strategies
going into coaching, some of the things
you've learned that you found really are
(14:29):
helping others?
Yeah. Thanks, Megan. Well, that's quite the
compliment coming from you.
You know, I respect you, and you've just been
the guru who I've learned from for so many
years. So hearing you say such kind things
really, really means the world to me.
So thank you for that.
I work with clients and it's been such
a joy, but some of the things I work on with
clients are the things that I believe
help build that healthy lifestyle, and that's
(14:49):
what makes me excited, when I see people
truly change their lives.
It's not about fasting, it's not about what
they eat, it's about their entire life.
I love helping people change their
habits and their actual daily life
because, to me, that's what leads to the
success. So that's what I like to work on
with clients.
I'm there as the accountability coach to be
there for them and help them stay consistent,
(15:10):
but we work on habit change throughout that.
And of course, we work on fasting; fasting is
the number one tool, right?
That's what we're here for; we're
The Fasting Method. And so I help them find
the protocols that are going to work best for
them. I help them troubleshoot and help
them make sure that their fasting can fit
into their lifestyle. And then, of course,
nutrition. We all know nutrition
is one of the hardest pieces of this puzzle
(15:31):
for people because we've been eating these
problematic foods for so many years,
and it really catches up with us, and it
becomes very difficult to give them
up at times. And so having that person there,
that coach to be with you and help you
troubleshoot and find the foods that work
best for you.
I love being able to do that, and love being
able to see people learn all
(15:52):
of these things and apply them on a very
consistent basis, and just really see them
change their life.
That's what I love about being a coach.
Thank you Jill.
You mentioned something in there -
accountability coaching.
So a few months ago-- we
obviously meet quite regularly, and you,
Terri, and I got together on one of our
Zoom rooms to talk.
(16:12):
And you both presented me the idea
of this need for accountability coaching that
you both saw amongst our TFM
family.
I thought it was a great idea, especially
going into the summer months
with people having a little bit different
schedules and routines.
I'm so used to seeing clients
(16:33):
kind of decline over the summer,
which sucks, you know?
No one wants to do that.
And I've loosely joked over the years
that the Tuesday after Labor Day is like a
New Year's Day, like a fresh-start mentality.
But nobody really wants that.
And, you know, someone like me, even when I
was coaching, I would see people every four
to six weeks because, you know, that's just
(16:54):
how it kind of shook out, but they really
needed more in between.
Sometimes, you know, they could engage with
the Community, but especially when life was
really crazy - they've got visitors,
they're traveling - you know, they can't
always connect with Community meetings.
They need some form of accountability.
I know it's hard in the summer.
I mean, life's hectic, right?
You know, we then move into holiday
(17:15):
season, and then after holiday
season, then like spring break and all those
things, like it's just the perpetual cycle
of people having busy ebbs and flows
in their routines.
So accountability coaching...
Jill, what is that?
What are you doing here at The Fasting Method
with accountability coaching?
So with accountability coaching, we have
(17:36):
clients that can get a package of 12
sessions, 12 group sessions and one
one-on-one. And so the one-on-one, your
accountability coach, whether it's me or
Coach Jamie, we are going to get to know you.
We're going to do a little health history and
we're going to understand your lifestyle,
what's going on with you?
It's going to help us see where you may have
these issues that may be holding you back.
(17:56):
And then you're going to jump into group
coaching, and you're going to have that
accountability on a weekly or a biweekly
basis, depending on what your needs are.
And we are going to help you make sure that
you stay the course, that you continue
with your fasting and you continue with the
good nutrition.
And we work on the habits.
And so each session we're going to
troubleshoot. We're going to look at how are
things going with you.
(18:16):
And we are going to help you troubleshoot
anything that's going on in your life that's
keeping you from being successful.
And we're going to come up with those plans
to help you move forward.
And so it's like having that person with you
that really understands what's going on in
your life, is impacting your journey,
and keeping you from being able to reach your
goals. And having that person to talk to
really can make a huge difference because,
(18:38):
as we all know, many of us don't have people
in our lives that are fasting and understand
this way of life. Your accountability coach
is going to be your new best friend when it
comes to this way of life.
And so that's what we're here for, is to
really help you stay the course and
troubleshoot. Of course, we're going to-- if
you don't know much about fasting, we will
help you with that as well.
But we are going to help you reach your
(18:59):
goals.
Yeah, I think it's a real high-touch program
where there's a lot of interaction between
you and your coach and individuals that
are in the exact same boat as you.
Just really helping you navigate
not just the metabolic side of things,
but the real lifestyle things.
We want people to get off the hamster wheel,
right? We want to take them to the finish
(19:21):
line. And often it's really lifestyle
that gets us on the hamster wheel that we
can't get off. Like, life happens, stress
happens. Jill's a little bit sort of privy
to some things going on behind the scenes in
my personal life.
[laughs] Like, it is a forest fire right
now, and there's not much we
can do about it.
I love and loathe the phrase, "You're
(19:42):
not a tree. You can move to make
change." Well, you can't always do that.
Like, that's such B.S.
on so many levels because life really
happens. And I know throughout your journey
you've had a lot of life happening behind the
scenes as well, same with Jamie, and really
same with everybody.
And so much- like when I hear from clients
that I worked with years ago when we were
(20:03):
together, you know, they came off the
insulin, right?
We reversed PCOS, like these type of things.
They got out of the danger zone for fatty
liver. But it was for a chunk of time,
and then life happened, right?
And I love how you and Terri, I always
saying, no, we need to transform.
This isn't just about fixing a problem.
Just fixing a problem, you're putting a
(20:23):
Band-Aid on it. You need to transform your
mindset and your lifestyle.
And I think that's what really accountability
coaching offers.
It offers a lot of practical advice,
structured advice, and still a lot
of the same metabolic and fasting and
guidance. Like you're giving plans for
fasting, you're helping people personalize
their nutrition, but you're really helping
(20:44):
to eliminate a lot of those lifestyle hurdles
that are always seeming to
pop up.
What are some of the common lifestyle hurdles
that you're seeing people face right
now during accountability coaching sessions?
Well, I am seeing-- I actually have some new
clients because we just started
accountability coaching. So I'm really happy
to say I've got some new clients and it's
(21:05):
been really interesting and fun.
One of the biggest problems I'm seeing is
dealing with family - when you have family at
home and they're eating a different diet than
you, or they are eating more often than
you - and people find that to be a really big
struggle - trying to be with
your family, but you're eating different
foods or maybe not eating at all.
And so coming up with strategies to help
(21:26):
people around that issue is really,
really quite helpful because that's what
stands in the way. They want to be with their
family, but they're not doing the same thing.
And so it does take some strategies in
order to help them get around that hurdle
and be able to still live their healthy
lifestyle while their family may be doing
something different.
I think that's a great one.
Yeah, that's a big one.
(21:47):
And there is one more thing, Megan, that I
think is a problem for so many people
and that is eating out.
So many people, you know, they want to
socialize and they want to go out,
and they don't want to be different from
everyone else that they are with.
And so there are strategies for that.
We know that we have to live our lives, and
that's going to include eating out at
restaurants.
(22:08):
So the other thing that a coach can do is
work with you to find a way where
you can still be out with others
and you can eat healthy meals, or maybe even
fast at those same events.
And once you work on that and you do this
consistently, it becomes so much
easier and it's just a way of life.
What I learned from Coach Terri is that's
(22:28):
part of our identity.
Once our identity changes and
we become someone that eats healthy and
eats a low carb diet (whatever that
means, it doesn't mean super low carb), once
you make that change, it becomes so much
easier. When you're out, you're not thinking
about eating other foods.
You're going to think about how you're always
going to choose that healthy food.
And doing that consistently is what is going
(22:49):
to help you change. And an accountability
coach really provides that structure
that allows you to be able to do this
on a very consistent basis.
So you're going to get to live your life but
also continue on your journey.
I love that because there's so many things
that pop up on a daily and weekly basis,
outside of more hectic times of the
year. Like in many cases, we do live
(23:11):
with other people, we do go out, we do
have long weekends pop up all throughout the
year. And a lot of people ask me,
"How were you able to conquer Christmas
eating?" Or, "How are you able to go to Italy
for two weeks?" I lost 7 pounds in
Italy for 17 days, or something
like that, and some of my postpartum
weight. I think it was just the stress of not
(23:32):
having to take care of the house
while taking care of my son at the same time.
But they ask, "How are these big things
possible?" And it really takes practicing
on a micro scale and consistently
practicing on a daily scale.
You know those Friday night dinners out with
friends, Tuesday night where everyone
sits around the table at home and is
(23:53):
chatting. And I often
think to myself, when I met my husband
and we were dating, I was like, "Hey, this is
how I eat. It's super weird.
This is what I do for a living.
It's super weird.
Check out Jason's blog to
get an idea." And I actually didn't think I
was going to hear from him again.
[laughs] And then he was just totally
immersed in it. He became a phenomenal
(24:15):
student of it, and that was it.
I mean, that was the last day he brought
bananas to work, and he began fasting
and had such great improvements for it.
And I'm just so grateful for him.
But then we go other places and
it's so hard to sort of combat some
of these things that are constantly around
other households or at events.
(24:36):
And I just think, "Oh gosh, I would have to--
like, I wouldn't be able to marry somebody
who didn't follow the way of eating that I
did." We got into it eating the same way,
which was good. So, you know, we should be
good for the long haul.
But many of us have been in sort of
partnerships, relationships, and we've had
children, we're 30 years in, we're 20 years,
and we need to figure out how to live
(24:56):
in these circumstances.
And then, just like everyone that's listening
today, my friends and family, a lot of them
are curious now, after the last 14
years of doing this, and a lot of them have
made positive changes and a lot of them
haven't. But yeah, there's a still
significant portion of our communities that
we're constantly involved in who don't eat
this way, and it can be really difficult.
(25:16):
So I love that you're helping people navigate
these day-to-day challenges that are
happening in real time because it pays off.
You know, because Christmas is never a week
or a day. It's never just the week.
You know, it's like six weeks of holidays
nowadays.
And that's just one of so many that people
go through every year, just a light
example of that.
(25:37):
Yes, Megan, as you mentioned with holidays,
it's really quite incredible what I see from
some of my clients.
I had a client last year that was doing
so well, and she really was determined
to have a great holiday season and
not have any setbacks.
And she fasted for 48 hours through
Christmas Eve and Christmas Day.
She was with a huge family gathering, and
(26:00):
she found a way around it.
She was in charge of games and all of the fun
things, and she stayed away from food.
It was a huge success and she felt
amazing. And so we can do hard things.
When we think about these things, when we
first hear from a coach and they start making
these recommendations, it sounds crazy, but
we can do hard things and it just takes some
practice. And it takes someone being there
(26:21):
with you to help you through it.
Thank you, Jill. Well, thank you for
everything you do behind the scenes and
on the camera, helping so many of our members
navigate this in just every single
way possible at The Fasting Method.
We really appreciate you.
Right now, like Jill's mentioned the
accountability coaching we're doing is new,
so we have a bit of a promo going on
(26:43):
while this podcast airs for 25%
off your first accountability coaching
package. So we'll include the information
about that and how you can access that
discount in our show notes.
You can head over to thefastingmethod.com,
go to our coaching page, and you will be able
to schedule a complimentary intake assessment
with Jill to learn a little bit more about
(27:04):
accountability coaching and making sure
you're a right candidate.
So head on over there, book your
complimentary intake assessment today, and
Jill will be able to help you out.
Jill, thank you so much for joining us and,
everyone, we'll see you next week with
another episode of The Fasting Method
podcast. Bye for now.
Bye. Thank you, Megan. [music]
We have to let go, though, of what we've been
told. And that's what we do.
Regardless if you've had weight-loss surgery
or not, we're letting go of all of these
things we were told that we need to eat six
times a day and that we have to eat
low fat.
And so I find that first thing is letting go
of the things you've been told by many people
and many experts in the weight-loss surgery
(00:20):
industry. [music]
Hi everyone. It's Megan Ramos here with
another episode of The Fasting Method
podcast. In today's podcast,
we're going to meet Coach Jill.
Coach Jill's going to share her journey from
weight-loss surgery to metabolic health
(00:40):
recovery with fasting.
And we're going to talk about something
really new and exciting here at
The Fasting Method called Accountability
Coaching. But first, let's welcome Jill
to the program. Hey Jill, how are you doing
today?
Hi, Megan. I'm great, thank you so much.
I'm so excited to be here.
Yeah, it's great to have you here.
I can't believe that this is your first time
on the podcast. [laughs]
(01:02):
I feel like you should have been on like a
dozen times.
A lot of the work you do is behind
the scenes, so let me introduce the
amazing Coach Jill to our Fasting Method
community here at large, our podcast
community. Coach Jill works behind the scenes
as our Chief Operating officer.
She is someone who helps manage getti all of
(01:23):
our incredible programs off the ground,
trying to make sure they work as smoothly for
you as possible, coming up with great content
ideas, and just so much more.
Jill is a really critical, integral part of
our team and my right hand here at
The Fasting Method.
But Jill, like so many other people, came
to TFM because she
was actually a long-time member and a
(01:44):
coaching client, and it had improved
so much of her health that she was motivated
to try to help us out in any way possible.
And by having her hand in
as many pots here at The Fasting Method
Jill's just become this incredible,
subject-matter expert, just a truly
incredible coach, at that, and
has a passion with really connecting with
(02:05):
people, and helping them recover
their metabolic health and lose weight
once and for all.
The behind the stuff's nice, like, I like
numbers [laughs] and I
love the learning, but I really
want to have a chance to connect with people.
So Jill began doing some coaching in our
community, she hosts several of our live
groups every single week in the community,
(02:28):
and she's been doing some coaching now at
The Fasting Method for quite some time,
really radically helping people change
their metabolic health and lose weight.
But because, I guess, you've been so busy, we
haven't had you on the podcast
yet to talk about this.
Anyways, Jill, I've talked a lot about who
you are. Why don't you tell our listeners
a bit more about your backstory with your own
(02:50):
journey, and then we'll dive into some of
your experience with coaching.
Sure, absolutely.
Thank you, Megan. It's really an honor to be
part of The Fasting Method team, as far as
coaching and behind the scenes.
So yeah, my journey isn't a lot different
than many others.
I actually was never overweight as a child
or growing up. I hit it in my early
20s and it just
(03:11):
kept getting worse. And I tried everything
under the sun, every program you can imagine
to try to lose weight.
I even got to the point where I had
weight-loss surgery. So I had the gastric
band surgery and it
worked okay for a while, although I
know I wasn't healthy during that time.
I could see I was losing hair.
I did lose weight, I got to my goal weight,
(03:31):
and it was great to be at my goal weight,
but I didn't use it appropriately and
therefore I started gaining my weight back.
I had some health issues with it and
eventually realized I needed something new
to help me.
And I realized some of my food choices
were off. I learned about the ketogenic diet,
which was my first step into this, and did
that for about a year.
(03:53):
And then I learned from my boss,
who had some great success and finally told
me he was fasting.
He told me about Dr. Jason Fung, and
I of course immediately did my research.
I immediately found The Fasting Method,
joined, and within a week I had a coach.
And that really changed my health -
introducing fasting.
And also I thought I was healthy, on paper,
(04:14):
and little did I know, thanks to
The Fasting Method, I learned I truly was not
that healthy, and it's just been a journey
since then.
I've lost weight.
It's been a journey. It'll be a journey for
the rest of my life. But I did have that lap
band reversed about a
year ago, and that has been interesting as
well. And I did find I had some health
issues. But this weight-loss surgery, it's a
tool. I don't badmouth it in any
(04:36):
way. I understand why people do it,
and I actually work with some clients that
have had weight-loss surgery, and it's
a bit of a different journey, but it
absolutely works.
So that's a little bit about me.
And now, of course, I'm a coach.
It changed my life to the point I wanted to
help others. Who knew?
I was an accountant for 35 years, who knew
this would be my passion?
(04:56):
[laughter]
Thank you so much for sharing.
I think there's a lot of misconceptions about
weight-loss surgery and whether or not
you can fast after you've had weight-loss
surgery, whether you've been able to have it
reversed or not (like with a gastric bypass
surgery, for example).
And we have a ton of people at
The Fasting Method who have had weight-loss
surgery. And like you said, Jill, it is a
(05:19):
tool. If our cells have metabolic
disease-- like, if we think about our cells
kind of being a big player in everything
that's going on, if they have metabolic
disease and you have one of these
weight-loss procedures to shrink your stomach
and adjust your appetite, modify your
appetite in any way, it still doesn't fix
all of the bazillion cells in our body
(05:40):
and the disease that our cells have.
So what we end up seeing a lot at
The Fasting Method is that people have the
surgery, they've initially had some success,
and then the weight's crept back on,
and sometimes even gaining more than they
lost in the first place.
With all of the different weight-loss
surgeries, we've seen it all across the
board. Because we have to fix the cellular
(06:02):
function, right, we have to treat the
metabolic illness.
So we've had a lot of success at helping
these individuals, even though they have
different dietary approaches.
A common thing that I hear is that, you know,
"I can't eat one or two big meals a day.
My stomach now has been artificially
shrunk through surgical means,
and I just can't." And there's so many
(06:23):
strategies. It might not necessarily be the
straight textbook strategies you would hear
us generally throw out there for the bulk
of the bell curve, but there's absolutely
really successful strategies.
And these individuals go on to do really
well. And I love that you said it's not
taboo. It's a tool in the toolbox.
Some people need it and some people don't.
(06:44):
And even I've worked with some individuals
who have just had so much weight that they
need to lose.
It gets a little bit defeating over time,
and they have elected to have a weight-loss
surgery just to help, but then continue
on with their fasting journey,
once they've recovered, to really sort of fix
the underlying problem.
(07:04):
But there's just so much-- I remember
one patient in our clinic, like he was
getting so many cortisone shots in his
back because his back pain was horrific
because of all the excess weight around his
midsection.
And he really wanted to forego the
surgery, but he needed the shots or he
couldn't function, and he needed to work to
provide for his family.
(07:25):
But then the shots were kind of making all of
the metabolic stuff worse, so
we were just out-fasting the shots.
We weren't able to really make progress.
And then, you know, he was able to go get the
surgery, get some initial weight off.
Then he was able to fast, conquer his
cellular, metabolic health issues,
and then just really kind of take it the
(07:47):
last 100 yards, you know, all the way to the
finish line.
I don't know anything about football.
I don't know why I'm talking about this.
I'll leave those analogies [laughs]
to you.
But yeah, it's something that, if you've done
it before, you know, you're welcome and have
family at The Fasting Method.
And if it's something you're going through or
going to go through, it is something that we
can absolutely help you out with too.
(08:08):
It's just like all these SGLT1
inhibitor drugs, right?
We tell our members and our clients that,
if it's a tool that you want to try, sure,
but we still have to fix the underlying
function. The medication is not going to do
it. So if it helps give you a bit of a boost
and an edge while we're able to implement
some of these lifestyle factors and it's a
short term thing, then why not.
(08:30):
Jill, was there anything unique or different
about how you approached fasting
given your history with weight-loss surgery,
or approached eating, or were you
able to sort of follow along some of the
regular trends that most people
under the bell curve do?
That's a great question, Megan.
And actually, by the time I'd started
fasting, I actually had my lap band adjusted
(08:53):
and there was no fluid in it, so I didn't
have as much restriction as many people
do. So I was able to actually
follow along with, you know, our normal
time-restricted eating and fasting,
and I was able to eat large enough meals
to where it was not an issue.
However, I understand what it's like for
those going through it because, obviously for
(09:13):
many years-- I had the lap band for 17 years.
Yeah, so I understand that restriction and I
know what it means.
That's why I feel like I can help others and
I understand exactly what they're going
through. But yeah, I was lucky.
I did not have that level of restriction.
Wow though, but for 17 years living
like that. I had no idea it was that long.
I knew it was a while, but I had no-- like,
(09:34):
that's two decades.
That is an incredible amount of time.
So, yeah, you definitely understand
the issues that everyone you're working with
is in.
What are your top two or three pieces
of advice for people who have had
weight-loss surgery and that are trying
to fast or who are curious about
fasting?
(09:54):
Or people who are fasting and
are feeling like maybe they want to
incorporate surgery as a tool as
well. Any pieces of advice for
these individuals out there who might be
listening today?
Absolutely.
The first thing I want to share is, I know
I've read some information that Dr. Fung's
written on this topic as well, and
his description of it is it's actually a bit
(10:15):
like forced fasting in a sense,
right, because we're forced to eat less.
And in order to follow this way of life, it's
actually-- you actually can do it.
We have to let go, though, of what we've been
told. And that's what we do.
Regardless if you've had a weight-loss
surgery or not, we're letting go of all of
these things we were told that we need to eat
six times a day and that we have
to eat low fat.
(10:37):
And so I find that the first thing is letting
go of the things you've been told by many
people and many experts in the weight-loss
surgery industry.
We can eat a little bit larger meals.
And the cool thing about it is that we're not
eating low fat, right?
We are eating foods with fat.
And when we eat fat, we find
that actually food digests a little easier
whenever you have restriction because it
(10:59):
doesn't quite get stuck.
I don't use that term, but it's true.
It doesn't get as stuck.
And we find the foods that we eat and what
order we eat them, that's going to be a big
issue as well.
So that's my tip number one.
Let go of things.
Understand that you can do this with
fewer meals. You don't have to eat all day
long and you can still get your nutrition in.
The second thing is your meals may take a
(11:20):
little longer than what you see other people
do. It may take people that have more
restriction a little longer to get
in a full meal. It might take up to an hour,
but that is okay.
The goal is we want to get the nutrition in
and then be able to, with time-restricted
eating, have that break before we
have our next meal.
The third thing when it comes to this way of
(11:40):
life is the fasting.
We don't need to be afraid of it.
Actually, it's going to work really well with
your surgery, regardless of what type it is.
Your inflammation is going to go down when we
fast, and that actually really helps
with digestion.
So it's going to make the process when you do
eat a little bit easier.
Because what we find is our esophagus
(12:00):
and our stomach where we have the surgery, it
gets inflamed.
And so when we are eating the right foods to
lower inflammation, along with fasting,
you're going to find your body responds very
differently when you eat than what it did
before you changed your lifestyle.
Fantastic advice for everyone, Jill, because
I know so many people out there are
wondering. I also really love this
(12:22):
conversation because I think there's a lot
of taboo talking about it or,
you know, people think if they've had it
done, there's no other options.
I know a lot of them are sitting out there
listening to this information, thinking that
it's not something for them, or for
people who do see that maybe they
could benefit having it as a tool
but are a little bit leery about navigating
(12:44):
it and then not being able to fully reverse
or correct their cellular metabolic health
issues down the long run.
So, Jill, like you mentioned, you're an
accountant, you're a brilliant businesswoman,
and we had a need behind
the scenes from what people usually see.
You were at the place
in your career path where you wanted to focus
(13:05):
on a company and a position in something
you're passionate about, and this had
so inspired you that you were willing
to take on this role in our little
company we started in my basement,
and do such great things with it.
But then you've just become one of the best
students of fasting I think we've
ever had in like the 14 years we've been
doing this.
(13:25):
You might have degree certifications
in accounting, but you have like that
ultimate Fasting Method certification
in understanding the science
and the application of therapeutic fasting
strategies and therapeutic nutrition
strategies. And you've gone on to get some
additional certification in therapeutic
nutrition strategies as well.
(13:47):
Our conversations are just so brimming with
great ideas, and listening to you
at our many coaching meetings, giving our
coaches such great tips and advice and
explaining concepts.
You're one of the best coaches they've ever
had at The Fasting Method, hands down,
absolutely, a fantastic part of our team.
And I'm so glad that this is something you
wanted to start doing to help our
(14:08):
community members, because I know how
fulfilling it can be to help other people,
and then just how beneficial it is those
other people, and then they go on to inspire
so many. And that's how we get this grass
movement going.
So do you want to talk a little bit more
about your key strategies
going into coaching, some of the things
you've learned that you found really are
(14:29):
helping others?
Yeah. Thanks, Megan. Well, that's quite the
compliment coming from you.
You know, I respect you, and you've just been
the guru who I've learned from for so many
years. So hearing you say such kind things
really, really means the world to me.
So thank you for that.
I work with clients and it's been such
a joy, but some of the things I work on with
clients are the things that I believe
help build that healthy lifestyle, and that's
(14:49):
what makes me excited, when I see people
truly change their lives.
It's not about fasting, it's not about what
they eat, it's about their entire life.
I love helping people change their
habits and their actual daily life
because, to me, that's what leads to the
success. So that's what I like to work on
with clients.
I'm there as the accountability coach to be
there for them and help them stay consistent,
(15:10):
but we work on habit change throughout that.
And of course, we work on fasting; fasting is
the number one tool, right?
That's what we're here for; we're
The Fasting Method. And so I help them find
the protocols that are going to work best for
them. I help them troubleshoot and help
them make sure that their fasting can fit
into their lifestyle. And then, of course,
nutrition. We all know nutrition
is one of the hardest pieces of this puzzle
(15:31):
for people because we've been eating these
problematic foods for so many years,
and it really catches up with us, and it
becomes very difficult to give them
up at times. And so having that person there,
that coach to be with you and help you
troubleshoot and find the foods that work
best for you.
I love being able to do that, and love being
able to see people learn all
(15:52):
of these things and apply them on a very
consistent basis, and just really see them
change their life.
That's what I love about being a coach.
Thank you Jill.
You mentioned something in there -
accountability coaching.
So a few months ago-- we
obviously meet quite regularly, and you,
Terri, and I got together on one of our
Zoom rooms to talk.
(16:12):
And you both presented me the idea
of this need for accountability coaching that
you both saw amongst our TFM
family.
I thought it was a great idea, especially
going into the summer months
with people having a little bit different
schedules and routines.
I'm so used to seeing clients
(16:33):
kind of decline over the summer,
which sucks, you know?
No one wants to do that.
And I've loosely joked over the years
that the Tuesday after Labor Day is like a
New Year's Day, like a fresh-start mentality.
But nobody really wants that.
And, you know, someone like me, even when I
was coaching, I would see people every four
to six weeks because, you know, that's just
(16:54):
how it kind of shook out, but they really
needed more in between.
Sometimes, you know, they could engage with
the Community, but especially when life was
really crazy - they've got visitors,
they're traveling - you know, they can't
always connect with Community meetings.
They need some form of accountability.
I know it's hard in the summer.
I mean, life's hectic, right?
You know, we then move into holiday
(17:15):
season, and then after holiday
season, then like spring break and all those
things, like it's just the perpetual cycle
of people having busy ebbs and flows
in their routines.
So accountability coaching...
Jill, what is that?
What are you doing here at The Fasting Method
with accountability coaching?
So with accountability coaching, we have
(17:36):
clients that can get a package of 12
sessions, 12 group sessions and one
one-on-one. And so the one-on-one, your
accountability coach, whether it's me or
Coach Jamie, we are going to get to know you.
We're going to do a little health history and
we're going to understand your lifestyle,
what's going on with you?
It's going to help us see where you may have
these issues that may be holding you back.
(17:56):
And then you're going to jump into group
coaching, and you're going to have that
accountability on a weekly or a biweekly
basis, depending on what your needs are.
And we are going to help you make sure that
you stay the course, that you continue
with your fasting and you continue with the
good nutrition.
And we work on the habits.
And so each session we're going to
troubleshoot. We're going to look at how are
things going with you.
(18:16):
And we are going to help you troubleshoot
anything that's going on in your life that's
keeping you from being successful.
And we're going to come up with those plans
to help you move forward.
And so it's like having that person with you
that really understands what's going on in
your life, is impacting your journey,
and keeping you from being able to reach your
goals. And having that person to talk to
really can make a huge difference because,
(18:38):
as we all know, many of us don't have people
in our lives that are fasting and understand
this way of life. Your accountability coach
is going to be your new best friend when it
comes to this way of life.
And so that's what we're here for, is to
really help you stay the course and
troubleshoot. Of course, we're going to-- if
you don't know much about fasting, we will
help you with that as well.
But we are going to help you reach your
(18:59):
goals.
Yeah, I think it's a real high-touch program
where there's a lot of interaction between
you and your coach and individuals that
are in the exact same boat as you.
Just really helping you navigate
not just the metabolic side of things,
but the real lifestyle things.
We want people to get off the hamster wheel,
right? We want to take them to the finish
(19:21):
line. And often it's really lifestyle
that gets us on the hamster wheel that we
can't get off. Like, life happens, stress
happens. Jill's a little bit sort of privy
to some things going on behind the scenes in
my personal life.
[laughs] Like, it is a forest fire right
now, and there's not much we
can do about it.
I love and loathe the phrase, "You're
(19:42):
not a tree. You can move to make
change." Well, you can't always do that.
Like, that's such B.S.
on so many levels because life really
happens. And I know throughout your journey
you've had a lot of life happening behind the
scenes as well, same with Jamie, and really
same with everybody.
And so much- like when I hear from clients
that I worked with years ago when we were
(20:03):
together, you know, they came off the
insulin, right?
We reversed PCOS, like these type of things.
They got out of the danger zone for fatty
liver. But it was for a chunk of time,
and then life happened, right?
And I love how you and Terri, I always
saying, no, we need to transform.
This isn't just about fixing a problem.
Just fixing a problem, you're putting a
(20:23):
Band-Aid on it. You need to transform your
mindset and your lifestyle.
And I think that's what really accountability
coaching offers.
It offers a lot of practical advice,
structured advice, and still a lot
of the same metabolic and fasting and
guidance. Like you're giving plans for
fasting, you're helping people personalize
their nutrition, but you're really helping
(20:44):
to eliminate a lot of those lifestyle hurdles
that are always seeming to
pop up.
What are some of the common lifestyle hurdles
that you're seeing people face right
now during accountability coaching sessions?
Well, I am seeing-- I actually have some new
clients because we just started
accountability coaching. So I'm really happy
to say I've got some new clients and it's
(21:05):
been really interesting and fun.
One of the biggest problems I'm seeing is
dealing with family - when you have family at
home and they're eating a different diet than
you, or they are eating more often than
you - and people find that to be a really big
struggle - trying to be with
your family, but you're eating different
foods or maybe not eating at all.
And so coming up with strategies to help
(21:26):
people around that issue is really,
really quite helpful because that's what
stands in the way. They want to be with their
family, but they're not doing the same thing.
And so it does take some strategies in
order to help them get around that hurdle
and be able to still live their healthy
lifestyle while their family may be doing
something different.
I think that's a great one.
Yeah, that's a big one.
(21:47):
And there is one more thing, Megan, that I
think is a problem for so many people
and that is eating out.
So many people, you know, they want to
socialize and they want to go out,
and they don't want to be different from
everyone else that they are with.
And so there are strategies for that.
We know that we have to live our lives, and
that's going to include eating out at
restaurants.
(22:08):
So the other thing that a coach can do is
work with you to find a way where
you can still be out with others
and you can eat healthy meals, or maybe even
fast at those same events.
And once you work on that and you do this
consistently, it becomes so much
easier and it's just a way of life.
What I learned from Coach Terri is that's
(22:28):
part of our identity.
Once our identity changes and
we become someone that eats healthy and
eats a low carb diet (whatever that
means, it doesn't mean super low carb), once
you make that change, it becomes so much
easier. When you're out, you're not thinking
about eating other foods.
You're going to think about how you're always
going to choose that healthy food.
And doing that consistently is what is going
(22:49):
to help you change. And an accountability
coach really provides that structure
that allows you to be able to do this
on a very consistent basis.
So you're going to get to live your life but
also continue on your journey.
I love that because there's so many things
that pop up on a daily and weekly basis,
outside of more hectic times of the
year. Like in many cases, we do live
(23:11):
with other people, we do go out, we do
have long weekends pop up all throughout the
year. And a lot of people ask me,
"How were you able to conquer Christmas
eating?" Or, "How are you able to go to Italy
for two weeks?" I lost 7 pounds in
Italy for 17 days, or something
like that, and some of my postpartum
weight. I think it was just the stress of not
(23:32):
having to take care of the house
while taking care of my son at the same time.
But they ask, "How are these big things
possible?" And it really takes practicing
on a micro scale and consistently
practicing on a daily scale.
You know those Friday night dinners out with
friends, Tuesday night where everyone
sits around the table at home and is
(23:53):
chatting. And I often
think to myself, when I met my husband
and we were dating, I was like, "Hey, this is
how I eat. It's super weird.
This is what I do for a living.
It's super weird.
Check out Jason's blog to
get an idea." And I actually didn't think I
was going to hear from him again.
[laughs] And then he was just totally
immersed in it. He became a phenomenal
(24:15):
student of it, and that was it.
I mean, that was the last day he brought
bananas to work, and he began fasting
and had such great improvements for it.
And I'm just so grateful for him.
But then we go other places and
it's so hard to sort of combat some
of these things that are constantly around
other households or at events.
(24:36):
And I just think, "Oh gosh, I would have to--
like, I wouldn't be able to marry somebody
who didn't follow the way of eating that I
did." We got into it eating the same way,
which was good. So, you know, we should be
good for the long haul.
But many of us have been in sort of
partnerships, relationships, and we've had
children, we're 30 years in, we're 20 years,
and we need to figure out how to live
(24:56):
in these circumstances.
And then, just like everyone that's listening
today, my friends and family, a lot of them
are curious now, after the last 14
years of doing this, and a lot of them have
made positive changes and a lot of them
haven't. But yeah, there's a still
significant portion of our communities that
we're constantly involved in who don't eat
this way, and it can be really difficult.
(25:16):
So I love that you're helping people navigate
these day-to-day challenges that are
happening in real time because it pays off.
You know, because Christmas is never a week
or a day. It's never just the week.
You know, it's like six weeks of holidays
nowadays.
And that's just one of so many that people
go through every year, just a light
example of that.
(25:37):
Yes, Megan, as you mentioned with holidays,
it's really quite incredible what I see from
some of my clients.
I had a client last year that was doing
so well, and she really was determined
to have a great holiday season and
not have any setbacks.
And she fasted for 48 hours through
Christmas Eve and Christmas Day.
She was with a huge family gathering, and
(26:00):
she found a way around it.
She was in charge of games and all of the fun
things, and she stayed away from food.
It was a huge success and she felt
amazing. And so we can do hard things.
When we think about these things, when we
first hear from a coach and they start making
these recommendations, it sounds crazy, but
we can do hard things and it just takes some
practice. And it takes someone being there
(26:21):
with you to help you through it.
Thank you, Jill. Well, thank you for
everything you do behind the scenes and
on the camera, helping so many of our members
navigate this in just every single
way possible at The Fasting Method.
We really appreciate you.
Right now, like Jill's mentioned the
accountability coaching we're doing is new,
so we have a bit of a promo going on
(26:43):
while this podcast airs for 25%
off your first accountability coaching
package. So we'll include the information
about that and how you can access that
discount in our show notes.
You can head over to thefastingmethod.com,
go to our coaching page, and you will be able
to schedule a complimentary intake assessment
with Jill to learn a little bit more about
(27:04):
accountability coaching and making sure
you're a right candidate.
So head on over there, book your
complimentary intake assessment today, and
Jill will be able to help you out.
Jill, thank you so much for joining us and,
everyone, we'll see you next week with
another episode of The Fasting Method
podcast. Bye for now.
Bye. Thank you, Megan. [music]
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