October 23, 2024 • 28 mins
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Unlock the truth behind weight loss and fitness myths that have been holding you back! Join us on Tea with Tina as we challenge the outdated notion that eating less automatically leads to shedding pounds. Instead, discover how prioritizing nutrient-dense foods can keep you energized and cravings at bay. We'll also tackle the misleading belief that carbohydrates should be avoided, especially for women over 40, and reveal why a balanced diet emphasizing whole foods is your best ally. Navigate the maze of social media health advice with us, learning how to become a conscious consumer and align with credible, lifestyle-friendly sources.
Shift your perspective on fitness as we spotlight the crucial role of recovery and realistic workout strategies tailored for busy professionals and parents. Unlike elite athletes with extensive support systems, we offer practical fitness routines that fit into your hectic life. Explore the benefits of three to five exercise days a week, incorporating both total and active rest days to prevent burnout and encourage sustained movement. Embrace mindful eating by understanding the nutritional value and source of your calories, avoiding the trap of overindulgence in processed foods. Join our refreshing conversation to cultivate sustainable fitness habits and a mindful approach to nutrition that fits seamlessly into your lifestyle.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Welcome to the Tea with Tina, your favorite podcast
, where we talk all thingshealth, fitness, lifestyle and
maybe a little bit of tea getsspilled.
Speaker 2 (00:13):
We chat all about this in a super casual
environment, so grab yourbeverage of choice, sit back,
relax and enjoy relax and enjoy.
Hey friends, welcome back to theTea with Tina podcast.
(00:33):
On today's episode, we're goingto be talking about five common
myths around weight loss andwe're going to be debunking
those myths.
Okay, there is a lot ofinformation floating around on
social media.
Anybody can literally pick up acamera including myself and
film themselves and give youinformation, and there's really
truly no way to fact check it.
(00:54):
You kind of just have to beyour own researcher, right?
You can find information inyour favor for pretty much both
ends of the spectrum, for anytopic.
You know, meat is bad, meat isgood, fruit is bad, fruit is
good, cardio is bad, cardio isgood.
You can find it all right, andit comes down to, as always,
(01:15):
being a conscious consumer, aconscious learner.
You know, do your research.
Every time I see an article andI question it and I go.
That's kind of a bold statement.
I usually click on the articleand read through it and 99.9% of
the time the title was blownout of proportion to be
clickbait.
This happens with hooks insocial media as well.
(01:38):
They do it to grab yourattention because more views,
more interaction, that's allgood for them.
And it's not true.
You know, when you read thearticle, it explains things a
little bit more and then you getthe real issue and the real
like tea on what it actually isright.
I mean, it's usually somethingnormal and not something crazy
(01:59):
blown out of proportion, and Iknow that can get exhausting to
do all the time.
My advice to you would be do alittle bit of a social media
detox and go through and see arethe people you're following
actually trusted people?
You know?
Do they educate themselves?
I mean, at the bare minimum,have, you know, a training
(02:23):
certification?
Right?
There are some people out therethat have PhDs or masters or
even bachelors in exercisescience, that are coaches as
well.
Do they tend to put out sciencebased content, you know?
Do they refer to studies?
You know, and if it's somebodywho you're following, that
doesn't necessarily align withwho you are like.
(02:46):
If you're a 40-year-old momwith three kids, you don't want
to follow a 20-year-old singlelives-at-home-with-their-parents
influencer because theirlifestyle is totally different
from yours.
You know you're going to havethat unrealistic expectation
constantly in your feed and it'sbetter to surround yourself
with people who lift you up, whomake you feel good about
(03:09):
yourself, who don't make youfeel negative and set realistic
expectations for you.
So all things to keep in mind,all right.
So, with that being said, let'sdive into the five myths about
weight loss debunked, all right.
So myth number one you have toeat less to lose weight.
(03:29):
So this is a common belief, butthe truth is it's not just
about quantity, it's about thequality of the food you're
consuming.
So, instead of drasticallycutting calories, focus on
nutrient dense foods and fuelyour body and keep yourself
satisfied.
This is so true because I'veseen it before and I've said it
(03:52):
before is sometimes you could beeating the proper amount of
calories that your body needs,right Around the proper amount.
But if it's all processed foodswhich processed foods aren't bad
, they're just not a good bangfor your buck.
Choice right.
They usually have nutrientsstripped from them and then
artificially put back in, youknow.
(04:13):
So they lack certain thingslike fiber and essential
vitamins and things that you'llget from whole foods, like whole
grains, fruits, lean meats,vegetables, healthy fats, all
those things.
But the more processed it is,you know you get something from
a box or you get a protein bar.
You know you're eating thesequick, grab-and-go manufactured
(04:34):
things.
They tend to have very littleprotein, super high carbs and
fat.
They might have a ton of saltin them as well, and again, this
is going to cause your nutrientratios to be out of whack.
When we have way too many carbs,way too many fat, that's going
to cause us to hold on to water.
We tend to gain weight easier.
We don't stay full as long,which makes us more prone to
(04:56):
cravings.
So oftentimes, adding thingsinto our diet that exists
already maybe adding a servingof fruit with our lunch, adding
some veggies to our omelet, youknow, adding in things, maybe a
healthy fat that can actuallycause us to change our diet in a
(05:17):
way where, like, wow, I'mactually starting to feel full,
and then we want less of thestuff that doesn't serve us, the
more processed things, and wetry to get more of the good
things in.
So it's a weird mind thing,because I feel like it's been
drilled into our brains for solong To eat less.
Just cut what you're eating andin a way, yes, you need to be
in a calorie deficit to loseweight, but sometimes it's all
(05:38):
about eating the right foods,because we also want to stay
satisfied, keep our energy high.
We don't want to be cutting onOreos or something like that.
Alright, so that is number oneMyth.
Number two Carbs are the enemy.
This is a big one for my girlsthat I would say are 40 and up.
Maybe some of you youngerpeople also fell victim to this.
(05:59):
This trend might be coming backaround.
I'm not sure I haven't seen ityet.
I've seen the low be comingback around.
I'm not sure I haven't seen ityet.
I've seen the low fat comingback in.
That was an early thousandstrend.
We got the Pilates princesses,which no shame to Pilates, but
it's just funny to see trends gothrough Pilates for long and
lean muscles.
We have the fat free.
(06:20):
The heroin chic body is in thewriting on the butt of the
sweatpants, the juicy coutureit's all coming back around.
Even victoria's secret is goingback to its early thousands
roots.
Very interesting to observe.
Um, but yeah, carbs being theenemy.
I see this a lot and here's the.
Here's the reason why peoplethink carbs are the enemy.
(06:42):
Going back to the processedfoods, most of your junk foods
quote unquote junk foods have aton of carbs in them.
There are good carbs I don'twant to say good and bad carbs.
There's complex and simplecarbs.
Right, our simple carbs are theones that can be digested
really quickly and those areessential in certain situations.
Right, we need a quick energyburst, like maybe before your
(07:03):
workout if you haven't eatenanything.
You some quick digesting carbsto give you that nice burst
which turn into sugars whichgive you energy, is good, right,
but most of us are sitting at acomputer desk all day, um,
munching on trail mix becausewe're like, oh well, healthy
people eat trail mix, they'rehikers and it's just all granola
(07:24):
and M&Ms and you're like, wow,this tastes so good and it's so
healthy for me.
And guess what?
It's straight carbs.
You want to know why straightcarbs and hikers use it?
Because these guys are walkingfor miles and miles and hours.
And what do you need whenyou're doing all that activity?
Carbs Because it gives youenergy, because you're burning
(07:47):
so much.
Not, not so much for those ofyou sitting at your computer
desk, because when you eat thatproposed healthy, uh, trail mix
or granola, um, it's gonna getstored as fat because you're not
using it.
So that's another thing toothat's important to note.
You'll, you may see a lot ofathletes.
I know, I see this a lot,especially with, like, high
school and college athletes.
Um, you know, they're trainingtwo plus hours a day, usually
(08:09):
when they're really like workingfor the season right, with
practice and actual games andthings like that, whatever the
sport is and you'll see themlike fuel up after with like a
burger and fries and you're like, wow, they get to eat whatever
they want.
They do because their bodyburns it up right.
That's when there's no bad likeyou almost want that quick
(08:30):
burst of fats and salts andcarbs because your body was
depleted of all that.
If we look at somebody who justhas, you know, an everyday
lifestyle and they're not veryactive, they're probably getting
less than 5,000 steps a day.
They're sitting most of the day.
You know they need much lessfood and they're not burning it
(08:50):
up and hence it gets stored asfat and that's one of the
reasons that carbs gets a badrep.
You know a lot of thoseprocessed foods have carbs.
Now there are, you know, themore complex carbs which are
slower to digest.
They have more fiber in themand nutrients, and that's where
the whole grains come in right,like an Ezekiel bread is a
sprouted grain versus yourbleached white loaf of bread
(09:12):
which, like again, was strippedof nutrients and they put
nutrients back in.
Um, you know fruits, veggies,those are all good carbs.
Uh, your starchy carbs.
Your starchy carbs like sweetpotato, potato, all of that
pasta, even rice, okay, all more.
Well, I would think.
Pasta, I think, is a simplecarb.
But the protein pasta I swearby as a great nutrient because
(09:37):
when it's packed with a littlebit of extra protein it's
fantastic.
But yes, you want to more, sogo for the complex carbs.
And again, if you're active andyou need that little burst, or
in small doses, simple carbs arenot the enemy.
But ice cream, potato chips,cookies, cakes they all have
carbs, but again, they're thesimple carbs, right.
(09:59):
Another reason that carbs get abad rep is people think that it
makes them gain weight instantly.
But what really happens when youeat carbs is it brings water
storage to your muscles, butalso you can just hold on to
water in general with carbs,right, and that water retention
can give you the appearance thatyou're puffier, that you're
(10:20):
bloated, that you gain weight,but it's just water weight.
And this is why bodybuilders andsuch will eat like candy right
before their show when they wereon a super low carb diet,
because once their body getsthose carbs, the water flows
into their body, puffs up theirmuscles, gives them a nice
little pump to go on the stage,gives them a fuller look, so
(10:43):
they use it to their advantage,right?
So yeah, carbs can be a littlecomplex, but I'm always somebody
who likes to know the whybehind things and not be like oh
well, every time I eat carbs Ijust get fat and it's like, well
, that's not exactly right,right it's just because maybe
the higher calorie, moreprocessed, less nutrient dense
(11:05):
foods tend to have higher carbsin them, the more simple carbs,
and we don't burn them off, um,and they make our bodies hold on
to water, right?
that's, that's truly the answer.
I know it's the the more boringanswer.
You're like, oh, okay, uh, butit's true, all right.
Something else that I think isworth noting is that carbs are
(11:27):
actually really important forour body because they are our
body's main source of energy,right, because it is more of a
quick converting energy.
Fat takes a little bit longerto convert function.
You may see that stat floatingaround where I think it's 125.
It's either 125 or 135.
(11:48):
Don't fact check me, but I knowit's somewhere around there.
Grams of carbs per day tofunction properly and I was
actually when I was studying formy yoga certification this
morning, they said that ourbrain actually uses 25% of our
calories every day.
Right, so that makes sense asto where the carbs come from.
Right, we need that energy tofunction and carry out our daily
(12:11):
processes, and when you'llnotice if you've ever been on a
low carb diet with an exceptionto people who maybe are, you
know, pre-diabetic, diabetic,insulin resistant, things like
that, where they need to maybecut back on their carbs.
You know, just an averageperson.
No underlying issues.
If you restrict carbs, you feelfoggy, you feel really foggy.
(12:32):
You know you might get cold andweak and your brain doesn't
work properly and that's fromlack of carbs.
So carbs are important, butremember we got to pick the
right ones.
Okay, so that's number two,number three of five.
Myth number three you need toexercise every day to lose
weight.
(12:54):
Yeah, while regular physicalactivity is crucial, rest days
are just as important.
Your body needs time to recover, rebuild and adapt.
Overtraining can lead toburnout and injuries, so be sure
to include rest in your routine.
Yes, and this is the thing withovertraining.
I will state this, and Ilearned this a long time ago
(13:15):
it's not that our bodies can'thandle working out like crazy.
Right, you can work out sixdays a week, seven days a week.
You need to counteract it,though, with that much rest and
recovery.
If you're not supplementingwith the level of recovery
versus the amount of activityyou're putting out, you're going
to crash and burn.
(13:35):
So it's not to stretch.
So if you can't sit down forthree minutes to stretch, what
makes you think that you have asolid recovery routine.
Right, we're trying to trainlike an athlete, but we're not
recovering like an athlete.
(13:56):
And I always like to resort backto athletes because they're
really great role models for theextreme end of the spectrum.
They're really great rolemodels for the extreme end of
this the spectrum.
Again, if you look at Olympicathletes I've said this many,
many times they work out hard,but they have a full recovery
team behind them.
Think about it.
They probably have anutritionist or meal prep
(14:18):
service, or they're gettingtheir meals cooked for them and
they know how much nutrientsthey should be getting and
they're getting that served tothem, right?
Maybe they have ice baths orsaunas or a massage therapist or
an athletic trainer that'sstretching them, checking them
for injuries.
You know, you'll see, even justlike watching football and
(14:39):
things you'll see them on thefield before a game.
They might, you know, have anice pack around their leg or,
again, their trainer isstretching them to warm them up.
You know, when you're trainingthat intensely, you need to
recover for injury preventionand to make sure your body
recovers properly.
So keep that in mind, which iswhy, again, I'm talking to
(15:00):
lifestyle people.
Right, that's who I teach,because I truly believe there's
a lot of you out there that thefitness world is just so
saturated with athletes andpeople who look pretty and like
they do this for a living.
So they're going to be traininglike an athlete, which is fine,
and I think that's wonderful.
But you, who is like a busy momor you're working crazy hours
(15:22):
and you're just trying to look alittle bit better, you're
trying to act like them, butyour lifestyle doesn't fit it.
Right, like so what does I'mtrying to bring lifestyle
fitness out into the mainstream,right, like?
What would it look like if wemoved our bodies in a realistic
way?
For people who work 40 hours aweek and people who have kids
and people who have fur babiesand are busy and maybe don't
(15:44):
want their life to revolvearound fitness, but they still
want to make fitness animportant part of their lives?
Right, and that's where youknow instead of training six
days a week, seven days a week,can we train?
My most successful clients tendto be between three to five days
a week.
Now, if you can only do one ortwo, it's better than nothing
and a good place to start, andmy general recommendation is the
(16:04):
more days you're training Idon't want to say the less
effort you should put into thosedays, but spread your energy
out right, like if you only hadthree good days to work out and
it was like Monday, wednesday,friday or Monday, thursday,
sunday or something like that.
You know, and it's spaced out,you're going to be able to put
some more effort into thoseindividual days because you have
more time to recover.
(16:25):
But if you're training fivedays a week, you know it's going
to be less intensity, butyou're still going to be showing
up, putting in the reps, ifthat makes sense, because your
body's probably going to be alittle bit more sore, a little
bit more depleted, so you're notgoing to have as much effort to
put into those days.
So keep that in mind.
Now, with that being said,though, like I said before, one,
(16:46):
at least one rest day, liketotal rest day, I recommend, and
then one active rest day youcan do where it's not a direct
workout.
You're more so doing maybe yoga, stretching, going for a walk,
maybe yard work, cleaning yourhouse, running around with your
kids, you know, whatever it's,just you're active, but it's not
an intentional mapped outworkout, and that's also
(17:10):
something that's important, youknow, just because you can't do
a crazy workout every daydoesn't mean you shouldn't move
your body every day.
Right, parking farther awayfrom the grocery store, getting
your steps in doing stretches,taking a yoga class, standing up
from your desk to do a couplesquats, right, that movement
(17:30):
versus exercise are two separatethings.
So we just don't want you goingand doing a CrossFit workout if
you've never done it before.
Like six days a week with norecovery, all right, context is
important.
So that's myth number three.
Myth number four Okay, we're atfour out of five.
We're almost there.
All calories are created equal.
(17:50):
Okay, so not all calories havethe same nutritional value.
For example, 100 calories ofbroccoli is very different from
100 calories of candy.
Whole foods nourish your bodybetter and provide essential
vitamins and minerals.
Focus on the source of yourcalories, and this is so true.
You know.
That kind of goes back to whenwe were talking about the carbs.
(18:11):
Are the enemy?
Right, it's.
It's.
If we're not aware, especiallyin this day and age, if we think
back to the early 1900s, the1800s, like before, I would
probably argue, before World WarII, right, like a lot changed
post-World War II, especially inAmerica, with like progression
(18:33):
and uh, tv dinners gotintroduced, plastic was
introduced, so the way thingswere made and processed changed
greatly.
Right before that we were moreso focusing on like, like many
people were very lean becausethey just were eating to survive
.
Right, they lived on farms,they yielded harvests, like in
(18:53):
the winter time.
If you, whatever you harvested,if it was a bad year, you know
you had to rely on trade andhope that maybe somebody else
had something.
You're canning, you'represerving, you're hunting meat
in the winter time.
You know you were relying onthe resources available to you,
so we weren't necessarily eatingfor enjoyment, we were
literally eating for survivaland none of that stuff was
(19:13):
processed right, it was meat,fruits and vegetables.
You could probably make cheesesand maybe some other random
things like jams and preserves,like very simple-unquote
processed things, um, but that'sall you got right.
And then, and breads and thingslike that, but, um, as things
(19:35):
got more processed and we weregoing more for convenience and
and then it kind of turned intohow can we save money, um, and
still deliver the same product?
So they might sneak indifferent preservatives or
certain chemicals or pesticidesget legalized and then you're
allowed to use those in there.
The quality of our food evolvesalso from farming.
(19:57):
The quality of food evolves,you know, our soil nutrients
actually gets depleted.
It's very hard to restorenutrients back into the soil.
I know they probably do itartificially and somewhat
naturally, but it's hard tomaintain that.
So the you know carrots we growtoday versus 100 years ago are
different, like the 100 year agocarrots had way more nutrients
(20:18):
than the ones we have today.
Right, because we're justpumping them out.
They may be geneticallymodified, all that stuff.
I know that sounds all crazybut you got to put it into
perspective.
Nowadays I don't know the stats,but if you just walk around a
grocery store, the amount ofthings that are processed, I
remember I was actually takenaback.
There was a woman who had likevegetables and fruit in her cart
(20:41):
.
She just set them in the cartwith no like produce bags.
I did purchase reusable producebags because of her and she
inspired me and I was like takenaback.
I was like, oh my god, like tosee somebody's cart that just
had like fruits and vegetables.
I can't remember if there wasmeat in there, but it just
looked so natural but it lookedso out of place Like.
I was like, oh my god.
(21:01):
She just set the onion in thecart like no bag, nothing, and
I'm like, oh yeah, could do that, like why can't you do that?
So she's inspired me to eitheruse my reusable produce bags,
because I have like little meshbags, or just set things in the
cart Because you can just washthem when you get home.
They usually have an outerprotective layer, like we don't
need to.
You know, waste plastic andthings like that, but it's kind
(21:25):
of crazy when you think about it.
Plastic and things like that,but it's kind of crazy when you
think about it.
But my point was that if youlook at what people buy and
what's available in the grocerystore, I would probably argue
again this is just random statoff the top of my head.
Probably like 70 to 80% offoods are processed in some way.
They're going to be box.
(21:46):
You know.
You go down the center aislesthere are Oreos, chips, canned
soups.
You know everything'spre-packaged, going through some
processing phase, and obviouslythere's some benefits to this
is the fact that they have alonger shelf life.
They might be more convenient,right?
You don't have to prep as much,you just whip it in and heat it
up.
Now I will say in modern, youknow, in recent years.
(22:09):
I think things have gottenbetter in the aspect of the
healthy realm is starting topick up a little bit and there
are healthier options.
Things like, you know,microwavable rice.
It's not going to be bad.
They simplify it for you.
There may be some processedingredients in there, but it's
(22:30):
better than getting a bag ofpotato chips.
Frozen vegetables usually abetter quality Frozen fruit
because they're flash frozen atpeak freshness nowadays.
But you just have to be mindfuland you really have to think.
Because if you just mindlesslykind of grab stuff because I've
(22:50):
done this before somebody whotracks my food my point is is,
if you mindlessly grab stuff, itis so, so, so easy to consume
hundreds, if not thousands, ofcalories when maybe you should
only be eating like 500 for ameal, and then it goes over a
thousand.
Um, you know dressing here.
(23:10):
You know, throw in some peanutbutter here, have a big serving
size of this here.
Then you add a bag of chipslike so easy.
Look at when you go out to eat,right, try to get a
three-course meal and add allthat up and uh, you're, you're.
Macronutrients are out ofproportion.
You're going to be way under onprotein, way over on carbs, way
over on fat.
It's just, you have to bemindful and you have to be aware
(23:31):
of what's in your food, becauseit's really tricky nowadays and
it sucks, um.
But yeah, that's just why I ama firm believer in calorie and
macro tracking, because it tellsyou and makes you aware of
exactly what is in your food.
Okay, so we have that.
That's why all calories aredefinitely not created equal.
So we have that.
That's why all calories aredefinitely not created equal.
All right, and then the lastmyth weight loss is linear.
(23:54):
This is a big, big, big mindsetshift.
Many people expect their weightto drop steadily week after week
, but that is not how it works.
Your weight can fluctuate forvarious reasons, including water
retention and hormonal changes,especially if you're a female.
Focus on overall trends ratherthan daily fluctuations.
I'm pretty sure I've made wholepodcast episodes about this.
(24:14):
Um, my new podcast website,there is a search bar or
wherever you listen, there's asearch bar.
Usually, uh, try to search uplike the scale, uh, weight loss,
and you'll probably find morethan one podcast episode about
it.
But yeah, the scale does notalways go straight down.
Fat loss and weight loss aremore complicated than just
(24:36):
losing straight weight.
Now, if you have an extremediet, maybe you'll see a more
steadily drop, but I know for afact that that's not going to
last very long and you're goingto end up caving and going back
and gaining a ton of weightbecause it was unsustainable,
right.
But if we're looking at regularweight loss, where you're
losing about a half a pound totwo pounds per week the first
week or two that you start a newdiet, if you see a big drop in
(24:59):
weight anywhere from seven toten plus pounds, usually more.
If you have more to lose that'swater weight.
Okay, some of that might be fat, not a lot of it, maybe one or
two pounds, but you're losingwater weight, not anything to
bat an eye at, right.
Losing the water weight's thefirst step before you start
losing the fat, right.
But we see that big jump and Ifeel like it hypes us up and
(25:20):
we're like, wow, I lost sevenpounds in one week.
Imagine what I'm gonna lose inthree weeks.
But I'm going to lose in threeweeks, but no, it slows down
after this and that's why dailyweigh-ins are important.
Averaging your weigh-ins, youknow, looking at other things
other than the scale, like youknow how strong we're getting.
How are my clothes fitting?
Taking measurements, takingprogress pictures, because a lot
(25:41):
of the times the scale mightnot be moving or even go up.
But we're seeing good changes,positive changes other places.
But we would never know that ifwe didn't track those other
methods right.
And, like I had mentioned before, there's other reasons that the
scale could fluctuate.
If it's your menstrual cycle,if you ate a lot of sodium and
you're holding on to water youhad carbs going back to the carb
(26:01):
thing and maybe you're holdingon to water.
If you drank alcohol, maybeyou're bloated and you didn't
get a bowel movement.
Maybe your hormones are simplyfluctuating, maybe you're
stressed out.
So there's a lot of reasons.
But in general, over a longerperiod of time not days, more so
weeks and months we should seea trend downwards right, a trend
(26:25):
.
If it's not trending downwards,we're staying the same or going
up then we need to look atthings.
Something's not right.
You're either eating too much,you're not moving enough, you
know recovery's off, somethingis off.
And that's the kind of stuffthat I do with my clients.
I mean, if we don't track thedata, how are we going to know?
We're just, you know, guessingand we're like, well, nothing's
happening, but we have nothingto reference it to.
(26:46):
You're just like, well, it'snot working, and we're like, but
why is it not working?
Right, you have to put on yourscientist hat and really dig
into why things aren't working,and you need to collect the data
, because the data does not lie.
All right, so weight loss isnot linear.
All right.
So, to sum it up, myth numberone you have to eat less to lose
(27:07):
weight.
That is wrong.
Right, sometimes it's justchanging the types of food you
eat.
Right, and it'll work itselfout.
Myth two carbs are the enemy.
Definitely not.
We love carbs, unless youspecifically need a low carb
diet or your body works betterwith low carbs.
Uh, they are not evil.
Myth three you need to exerciseevery day to lose weight.
Definitely not daily movement.
(27:28):
Movement is great, but youdefinitely don't need to do a
crazy workout every day.
Myth four all calories arecreated equal.
Definitely definitely not.
Like they said, 100 calories ofbroccoli and 100 calories of
candy is going to look totallydifferent.
And then the last myth weightloss is linear.
It looks more like a jump upand down, kind of like when you
(27:48):
get your heart rate, yourheartbeat, tested in the
hospital.
You know it's like beeping upand down, but you know,
hopefully it trends downwards.
So there you have it five mythsabout weight loss debunked.
Remember that knowledge ispowered.
By understanding these myths,you can make better choices on
your health journey.
If you found this episodehelpful, please share it with
someone who might need to hearit, and don't forget to
subscribe for more tips andinsights.
(28:10):
Until next time, keep thriving.
All right, guys.
I'll catch you in the next one.
Bye for now.
Welcome to the Tea with Tina, your favorite podcast
, where we talk all thingshealth, fitness, lifestyle and
maybe a little bit of tea getsspilled.
Speaker 2 (00:13):
We chat all about this in a super casual
environment, so grab yourbeverage of choice, sit back,
relax and enjoy relax and enjoy.
Hey friends, welcome back to theTea with Tina podcast.
(00:33):
On today's episode, we're goingto be talking about five common
myths around weight loss andwe're going to be debunking
those myths.
Okay, there is a lot ofinformation floating around on
social media.
Anybody can literally pick up acamera including myself and
film themselves and give youinformation, and there's really
truly no way to fact check it.
(00:54):
You kind of just have to beyour own researcher, right?
You can find information inyour favor for pretty much both
ends of the spectrum, for anytopic.
You know, meat is bad, meat isgood, fruit is bad, fruit is
good, cardio is bad, cardio isgood.
You can find it all right, andit comes down to, as always,
(01:15):
being a conscious consumer, aconscious learner.
You know, do your research.
Every time I see an article andI question it and I go.
That's kind of a bold statement.
I usually click on the articleand read through it and 99.9% of
the time the title was blownout of proportion to be
clickbait.
This happens with hooks insocial media as well.
(01:38):
They do it to grab yourattention because more views,
more interaction, that's allgood for them.
And it's not true.
You know, when you read thearticle, it explains things a
little bit more and then you getthe real issue and the real
like tea on what it actually isright.
I mean, it's usually somethingnormal and not something crazy
(01:59):
blown out of proportion, and Iknow that can get exhausting to
do all the time.
My advice to you would be do alittle bit of a social media
detox and go through and see arethe people you're following
actually trusted people?
You know?
Do they educate themselves?
I mean, at the bare minimum,have, you know, a training
(02:23):
certification?
Right?
There are some people out therethat have PhDs or masters or
even bachelors in exercisescience, that are coaches as
well.
Do they tend to put out sciencebased content, you know?
Do they refer to studies?
You know, and if it's somebodywho you're following, that
doesn't necessarily align withwho you are like.
(02:46):
If you're a 40-year-old momwith three kids, you don't want
to follow a 20-year-old singlelives-at-home-with-their-parents
influencer because theirlifestyle is totally different
from yours.
You know you're going to havethat unrealistic expectation
constantly in your feed and it'sbetter to surround yourself
with people who lift you up, whomake you feel good about
(03:09):
yourself, who don't make youfeel negative and set realistic
expectations for you.
So all things to keep in mind,all right.
So, with that being said, let'sdive into the five myths about
weight loss debunked, all right.
So myth number one you have toeat less to lose weight.
(03:29):
So this is a common belief, butthe truth is it's not just
about quantity, it's about thequality of the food you're
consuming.
So, instead of drasticallycutting calories, focus on
nutrient dense foods and fuelyour body and keep yourself
satisfied.
This is so true because I'veseen it before and I've said it
(03:52):
before is sometimes you could beeating the proper amount of
calories that your body needs,right Around the proper amount.
But if it's all processed foodswhich processed foods aren't bad
, they're just not a good bangfor your buck.
Choice right.
They usually have nutrientsstripped from them and then
artificially put back in, youknow.
(04:13):
So they lack certain thingslike fiber and essential
vitamins and things that you'llget from whole foods, like whole
grains, fruits, lean meats,vegetables, healthy fats, all
those things.
But the more processed it is,you know you get something from
a box or you get a protein bar.
You know you're eating thesequick, grab-and-go manufactured
(04:34):
things.
They tend to have very littleprotein, super high carbs and
fat.
They might have a ton of saltin them as well, and again, this
is going to cause your nutrientratios to be out of whack.
When we have way too many carbs,way too many fat, that's going
to cause us to hold on to water.
We tend to gain weight easier.
We don't stay full as long,which makes us more prone to
(04:56):
cravings.
So oftentimes, adding thingsinto our diet that exists
already maybe adding a servingof fruit with our lunch, adding
some veggies to our omelet, youknow, adding in things, maybe a
healthy fat that can actuallycause us to change our diet in a
(05:17):
way where, like, wow, I'mactually starting to feel full,
and then we want less of thestuff that doesn't serve us, the
more processed things, and wetry to get more of the good
things in.
So it's a weird mind thing,because I feel like it's been
drilled into our brains for solong To eat less.
Just cut what you're eating andin a way, yes, you need to be
in a calorie deficit to loseweight, but sometimes it's all
(05:38):
about eating the right foods,because we also want to stay
satisfied, keep our energy high.
We don't want to be cutting onOreos or something like that.
Alright, so that is number oneMyth.
Number two Carbs are the enemy.
This is a big one for my girlsthat I would say are 40 and up.
Maybe some of you youngerpeople also fell victim to this.
(05:59):
This trend might be coming backaround.
I'm not sure I haven't seen ityet.
I've seen the low be comingback around.
I'm not sure I haven't seen ityet.
I've seen the low fat comingback in.
That was an early thousandstrend.
We got the Pilates princesses,which no shame to Pilates, but
it's just funny to see trends gothrough Pilates for long and
lean muscles.
We have the fat free.
(06:20):
The heroin chic body is in thewriting on the butt of the
sweatpants, the juicy coutureit's all coming back around.
Even victoria's secret is goingback to its early thousands
roots.
Very interesting to observe.
Um, but yeah, carbs being theenemy.
I see this a lot and here's the.
Here's the reason why peoplethink carbs are the enemy.
(06:42):
Going back to the processedfoods, most of your junk foods
quote unquote junk foods have aton of carbs in them.
There are good carbs I don'twant to say good and bad carbs.
There's complex and simplecarbs.
Right, our simple carbs are theones that can be digested
really quickly and those areessential in certain situations.
Right, we need a quick energyburst, like maybe before your
(07:03):
workout if you haven't eatenanything.
You some quick digesting carbsto give you that nice burst
which turn into sugars whichgive you energy, is good, right,
but most of us are sitting at acomputer desk all day, um,
munching on trail mix becausewe're like, oh well, healthy
people eat trail mix, they'rehikers and it's just all granola
(07:24):
and M&Ms and you're like, wow,this tastes so good and it's so
healthy for me.
And guess what?
It's straight carbs.
You want to know why straightcarbs and hikers use it?
Because these guys are walkingfor miles and miles and hours.
And what do you need whenyou're doing all that activity?
Carbs Because it gives youenergy, because you're burning
(07:47):
so much.
Not, not so much for those ofyou sitting at your computer
desk, because when you eat thatproposed healthy, uh, trail mix
or granola, um, it's gonna getstored as fat because you're not
using it.
So that's another thing toothat's important to note.
You'll, you may see a lot ofathletes.
I know, I see this a lot,especially with, like, high
school and college athletes.
Um, you know, they're trainingtwo plus hours a day, usually
(08:09):
when they're really like workingfor the season right, with
practice and actual games andthings like that, whatever the
sport is and you'll see themlike fuel up after with like a
burger and fries and you're like, wow, they get to eat whatever
they want.
They do because their bodyburns it up right.
That's when there's no bad likeyou almost want that quick
(08:30):
burst of fats and salts andcarbs because your body was
depleted of all that.
If we look at somebody who justhas, you know, an everyday
lifestyle and they're not veryactive, they're probably getting
less than 5,000 steps a day.
They're sitting most of the day.
You know they need much lessfood and they're not burning it
(08:50):
up and hence it gets stored asfat and that's one of the
reasons that carbs gets a badrep.
You know a lot of thoseprocessed foods have carbs.
Now there are, you know, themore complex carbs which are
slower to digest.
They have more fiber in themand nutrients, and that's where
the whole grains come in right,like an Ezekiel bread is a
sprouted grain versus yourbleached white loaf of bread
(09:12):
which, like again, was strippedof nutrients and they put
nutrients back in.
Um, you know fruits, veggies,those are all good carbs.
Uh, your starchy carbs.
Your starchy carbs like sweetpotato, potato, all of that
pasta, even rice, okay, all more.
Well, I would think.
Pasta, I think, is a simplecarb.
But the protein pasta I swearby as a great nutrient because
(09:37):
when it's packed with a littlebit of extra protein it's
fantastic.
But yes, you want to more, sogo for the complex carbs.
And again, if you're active andyou need that little burst, or
in small doses, simple carbs arenot the enemy.
But ice cream, potato chips,cookies, cakes they all have
carbs, but again, they're thesimple carbs, right.
(09:59):
Another reason that carbs get abad rep is people think that it
makes them gain weight instantly.
But what really happens when youeat carbs is it brings water
storage to your muscles, butalso you can just hold on to
water in general with carbs,right, and that water retention
can give you the appearance thatyou're puffier, that you're
(10:20):
bloated, that you gain weight,but it's just water weight.
And this is why bodybuilders andsuch will eat like candy right
before their show when they wereon a super low carb diet,
because once their body getsthose carbs, the water flows
into their body, puffs up theirmuscles, gives them a nice
little pump to go on the stage,gives them a fuller look, so
(10:43):
they use it to their advantage,right?
So yeah, carbs can be a littlecomplex, but I'm always somebody
who likes to know the whybehind things and not be like oh
well, every time I eat carbs Ijust get fat and it's like, well
, that's not exactly right,right it's just because maybe
the higher calorie, moreprocessed, less nutrient dense
(11:05):
foods tend to have higher carbsin them, the more simple carbs,
and we don't burn them off, um,and they make our bodies hold on
to water, right?
that's, that's truly the answer.
I know it's the the more boringanswer.
You're like, oh, okay, uh, butit's true, all right.
Something else that I think isworth noting is that carbs are
(11:27):
actually really important forour body because they are our
body's main source of energy,right, because it is more of a
quick converting energy.
Fat takes a little bit longerto convert function.
You may see that stat floatingaround where I think it's 125.
It's either 125 or 135.
(11:48):
Don't fact check me, but I knowit's somewhere around there.
Grams of carbs per day tofunction properly and I was
actually when I was studying formy yoga certification this
morning, they said that ourbrain actually uses 25% of our
calories every day.
Right, so that makes sense asto where the carbs come from.
Right, we need that energy tofunction and carry out our daily
(12:11):
processes, and when you'llnotice if you've ever been on a
low carb diet with an exceptionto people who maybe are, you
know, pre-diabetic, diabetic,insulin resistant, things like
that, where they need to maybecut back on their carbs.
You know, just an averageperson.
No underlying issues.
If you restrict carbs, you feelfoggy, you feel really foggy.
(12:32):
You know you might get cold andweak and your brain doesn't
work properly and that's fromlack of carbs.
So carbs are important, butremember we got to pick the
right ones.
Okay, so that's number two,number three of five.
Myth number three you need toexercise every day to lose
weight.
(12:54):
Yeah, while regular physicalactivity is crucial, rest days
are just as important.
Your body needs time to recover, rebuild and adapt.
Overtraining can lead toburnout and injuries, so be sure
to include rest in your routine.
Yes, and this is the thing withovertraining.
I will state this, and Ilearned this a long time ago
(13:15):
it's not that our bodies can'thandle working out like crazy.
Right, you can work out sixdays a week, seven days a week.
You need to counteract it,though, with that much rest and
recovery.
If you're not supplementingwith the level of recovery
versus the amount of activityyou're putting out, you're going
to crash and burn.
(13:35):
So it's not to stretch.
So if you can't sit down forthree minutes to stretch, what
makes you think that you have asolid recovery routine.
Right, we're trying to trainlike an athlete, but we're not
recovering like an athlete.
(13:56):
And I always like to resort backto athletes because they're
really great role models for theextreme end of the spectrum.
They're really great rolemodels for the extreme end of
this the spectrum.
Again, if you look at Olympicathletes I've said this many,
many times they work out hard,but they have a full recovery
team behind them.
Think about it.
They probably have anutritionist or meal prep
(14:18):
service, or they're gettingtheir meals cooked for them and
they know how much nutrientsthey should be getting and
they're getting that served tothem, right?
Maybe they have ice baths orsaunas or a massage therapist or
an athletic trainer that'sstretching them, checking them
for injuries.
You know, you'll see, even justlike watching football and
(14:39):
things you'll see them on thefield before a game.
They might, you know, have anice pack around their leg or,
again, their trainer isstretching them to warm them up.
You know, when you're trainingthat intensely, you need to
recover for injury preventionand to make sure your body
recovers properly.
So keep that in mind, which iswhy, again, I'm talking to
(15:00):
lifestyle people.
Right, that's who I teach,because I truly believe there's
a lot of you out there that thefitness world is just so
saturated with athletes andpeople who look pretty and like
they do this for a living.
So they're going to be traininglike an athlete, which is fine,
and I think that's wonderful.
But you, who is like a busy momor you're working crazy hours
(15:22):
and you're just trying to look alittle bit better, you're
trying to act like them, butyour lifestyle doesn't fit it.
Right, like so what does I'mtrying to bring lifestyle
fitness out into the mainstream,right, like?
What would it look like if wemoved our bodies in a realistic
way?
For people who work 40 hours aweek and people who have kids
and people who have fur babiesand are busy and maybe don't
(15:44):
want their life to revolvearound fitness, but they still
want to make fitness animportant part of their lives?
Right, and that's where youknow instead of training six
days a week, seven days a week,can we train?
My most successful clients tendto be between three to five days
a week.
Now, if you can only do one ortwo, it's better than nothing
and a good place to start, andmy general recommendation is the
(16:04):
more days you're training Idon't want to say the less
effort you should put into thosedays, but spread your energy
out right, like if you only hadthree good days to work out and
it was like Monday, wednesday,friday or Monday, thursday,
sunday or something like that.
You know, and it's spaced out,you're going to be able to put
some more effort into thoseindividual days because you have
more time to recover.
(16:25):
But if you're training fivedays a week, you know it's going
to be less intensity, butyou're still going to be showing
up, putting in the reps, ifthat makes sense, because your
body's probably going to be alittle bit more sore, a little
bit more depleted, so you're notgoing to have as much effort to
put into those days.
So keep that in mind.
Now, with that being said,though, like I said before, one,
(16:46):
at least one rest day, liketotal rest day, I recommend, and
then one active rest day youcan do where it's not a direct
workout.
You're more so doing maybe yoga, stretching, going for a walk,
maybe yard work, cleaning yourhouse, running around with your
kids, you know, whatever it's,just you're active, but it's not
an intentional mapped outworkout, and that's also
(17:10):
something that's important, youknow, just because you can't do
a crazy workout every daydoesn't mean you shouldn't move
your body every day.
Right, parking farther awayfrom the grocery store, getting
your steps in doing stretches,taking a yoga class, standing up
from your desk to do a couplesquats, right, that movement
(17:30):
versus exercise are two separatethings.
So we just don't want you goingand doing a CrossFit workout if
you've never done it before.
Like six days a week with norecovery, all right, context is
important.
So that's myth number three.
Myth number four Okay, we're atfour out of five.
We're almost there.
All calories are created equal.
(17:50):
Okay, so not all calories havethe same nutritional value.
For example, 100 calories ofbroccoli is very different from
100 calories of candy.
Whole foods nourish your bodybetter and provide essential
vitamins and minerals.
Focus on the source of yourcalories, and this is so true.
You know.
That kind of goes back to whenwe were talking about the carbs.
(18:11):
Are the enemy?
Right, it's.
It's.
If we're not aware, especiallyin this day and age, if we think
back to the early 1900s, the1800s, like before, I would
probably argue, before World WarII, right, like a lot changed
post-World War II, especially inAmerica, with like progression
(18:33):
and uh, tv dinners gotintroduced, plastic was
introduced, so the way thingswere made and processed changed
greatly.
Right before that we were moreso focusing on like, like many
people were very lean becausethey just were eating to survive
.
Right, they lived on farms,they yielded harvests, like in
(18:53):
the winter time.
If you, whatever you harvested,if it was a bad year, you know
you had to rely on trade andhope that maybe somebody else
had something.
You're canning, you'represerving, you're hunting meat
in the winter time.
You know you were relying onthe resources available to you,
so we weren't necessarily eatingfor enjoyment, we were
literally eating for survivaland none of that stuff was
(19:13):
processed right, it was meat,fruits and vegetables.
You could probably make cheesesand maybe some other random
things like jams and preserves,like very simple-unquote
processed things, um, but that'sall you got right.
And then, and breads and thingslike that, but, um, as things
(19:35):
got more processed and we weregoing more for convenience and
and then it kind of turned intohow can we save money, um, and
still deliver the same product?
So they might sneak indifferent preservatives or
certain chemicals or pesticidesget legalized and then you're
allowed to use those in there.
The quality of our food evolvesalso from farming.
(19:57):
The quality of food evolves,you know, our soil nutrients
actually gets depleted.
It's very hard to restorenutrients back into the soil.
I know they probably do itartificially and somewhat
naturally, but it's hard tomaintain that.
So the you know carrots we growtoday versus 100 years ago are
different, like the 100 year agocarrots had way more nutrients
(20:18):
than the ones we have today.
Right, because we're justpumping them out.
They may be geneticallymodified, all that stuff.
I know that sounds all crazybut you got to put it into
perspective.
Nowadays I don't know the stats,but if you just walk around a
grocery store, the amount ofthings that are processed, I
remember I was actually takenaback.
There was a woman who had likevegetables and fruit in her cart
(20:41):
.
She just set them in the cartwith no like produce bags.
I did purchase reusable producebags because of her and she
inspired me and I was like takenaback.
I was like, oh my god, like tosee somebody's cart that just
had like fruits and vegetables.
I can't remember if there wasmeat in there, but it just
looked so natural but it lookedso out of place Like.
I was like, oh my god.
(21:01):
She just set the onion in thecart like no bag, nothing, and
I'm like, oh yeah, could do that, like why can't you do that?
So she's inspired me to eitheruse my reusable produce bags,
because I have like little meshbags, or just set things in the
cart Because you can just washthem when you get home.
They usually have an outerprotective layer, like we don't
need to.
You know, waste plastic andthings like that, but it's kind
(21:25):
of crazy when you think about it.
Plastic and things like that,but it's kind of crazy when you
think about it.
But my point was that if youlook at what people buy and
what's available in the grocerystore, I would probably argue
again this is just random statoff the top of my head.
Probably like 70 to 80% offoods are processed in some way.
They're going to be box.
(21:46):
You know.
You go down the center aislesthere are Oreos, chips, canned
soups.
You know everything'spre-packaged, going through some
processing phase, and obviouslythere's some benefits to this
is the fact that they have alonger shelf life.
They might be more convenient,right?
You don't have to prep as much,you just whip it in and heat it
up.
Now I will say in modern, youknow, in recent years.
(22:09):
I think things have gottenbetter in the aspect of the
healthy realm is starting topick up a little bit and there
are healthier options.
Things like, you know,microwavable rice.
It's not going to be bad.
They simplify it for you.
There may be some processedingredients in there, but it's
(22:30):
better than getting a bag ofpotato chips.
Frozen vegetables usually abetter quality Frozen fruit
because they're flash frozen atpeak freshness nowadays.
But you just have to be mindfuland you really have to think.
Because if you just mindlesslykind of grab stuff because I've
(22:50):
done this before somebody whotracks my food my point is is,
if you mindlessly grab stuff, itis so, so, so easy to consume
hundreds, if not thousands, ofcalories when maybe you should
only be eating like 500 for ameal, and then it goes over a
thousand.
Um, you know dressing here.
(23:10):
You know, throw in some peanutbutter here, have a big serving
size of this here.
Then you add a bag of chipslike so easy.
Look at when you go out to eat,right, try to get a
three-course meal and add allthat up and uh, you're, you're.
Macronutrients are out ofproportion.
You're going to be way under onprotein, way over on carbs, way
over on fat.
It's just, you have to bemindful and you have to be aware
(23:31):
of what's in your food, becauseit's really tricky nowadays and
it sucks, um.
But yeah, that's just why I ama firm believer in calorie and
macro tracking, because it tellsyou and makes you aware of
exactly what is in your food.
Okay, so we have that.
That's why all calories aredefinitely not created equal.
So we have that.
That's why all calories aredefinitely not created equal.
All right, and then the lastmyth weight loss is linear.
(23:54):
This is a big, big, big mindsetshift.
Many people expect their weightto drop steadily week after week
, but that is not how it works.
Your weight can fluctuate forvarious reasons, including water
retention and hormonal changes,especially if you're a female.
Focus on overall trends ratherthan daily fluctuations.
I'm pretty sure I've made wholepodcast episodes about this.
(24:14):
Um, my new podcast website,there is a search bar or
wherever you listen, there's asearch bar.
Usually, uh, try to search uplike the scale, uh, weight loss,
and you'll probably find morethan one podcast episode about
it.
But yeah, the scale does notalways go straight down.
Fat loss and weight loss aremore complicated than just
(24:36):
losing straight weight.
Now, if you have an extremediet, maybe you'll see a more
steadily drop, but I know for afact that that's not going to
last very long and you're goingto end up caving and going back
and gaining a ton of weightbecause it was unsustainable,
right.
But if we're looking at regularweight loss, where you're
losing about a half a pound totwo pounds per week the first
week or two that you start a newdiet, if you see a big drop in
(24:59):
weight anywhere from seven toten plus pounds, usually more.
If you have more to lose that'swater weight.
Okay, some of that might be fat, not a lot of it, maybe one or
two pounds, but you're losingwater weight, not anything to
bat an eye at, right.
Losing the water weight's thefirst step before you start
losing the fat, right.
But we see that big jump and Ifeel like it hypes us up and
(25:20):
we're like, wow, I lost sevenpounds in one week.
Imagine what I'm gonna lose inthree weeks.
But I'm going to lose in threeweeks, but no, it slows down
after this and that's why dailyweigh-ins are important.
Averaging your weigh-ins, youknow, looking at other things
other than the scale, like youknow how strong we're getting.
How are my clothes fitting?
Taking measurements, takingprogress pictures, because a lot
(25:41):
of the times the scale mightnot be moving or even go up.
But we're seeing good changes,positive changes other places.
But we would never know that ifwe didn't track those other
methods right.
And, like I had mentioned before, there's other reasons that the
scale could fluctuate.
If it's your menstrual cycle,if you ate a lot of sodium and
you're holding on to water youhad carbs going back to the carb
(26:01):
thing and maybe you're holdingon to water.
If you drank alcohol, maybeyou're bloated and you didn't
get a bowel movement.
Maybe your hormones are simplyfluctuating, maybe you're
stressed out.
So there's a lot of reasons.
But in general, over a longerperiod of time not days, more so
weeks and months we should seea trend downwards right, a trend
(26:25):
.
If it's not trending downwards,we're staying the same or going
up then we need to look atthings.
Something's not right.
You're either eating too much,you're not moving enough, you
know recovery's off, somethingis off.
And that's the kind of stuffthat I do with my clients.
I mean, if we don't track thedata, how are we going to know?
We're just, you know, guessingand we're like, well, nothing's
happening, but we have nothingto reference it to.
(26:46):
You're just like, well, it'snot working, and we're like, but
why is it not working?
Right, you have to put on yourscientist hat and really dig
into why things aren't working,and you need to collect the data
, because the data does not lie.
All right, so weight loss isnot linear.
All right.
So, to sum it up, myth numberone you have to eat less to lose
(27:07):
weight.
That is wrong.
Right, sometimes it's justchanging the types of food you
eat.
Right, and it'll work itselfout.
Myth two carbs are the enemy.
Definitely not.
We love carbs, unless youspecifically need a low carb
diet or your body works betterwith low carbs.
Uh, they are not evil.
Myth three you need to exerciseevery day to lose weight.
Definitely not daily movement.
(27:28):
Movement is great, but youdefinitely don't need to do a
crazy workout every day.
Myth four all calories arecreated equal.
Definitely definitely not.
Like they said, 100 calories ofbroccoli and 100 calories of
candy is going to look totallydifferent.
And then the last myth weightloss is linear.
It looks more like a jump upand down, kind of like when you
(27:48):
get your heart rate, yourheartbeat, tested in the
hospital.
You know it's like beeping upand down, but you know,
hopefully it trends downwards.
So there you have it five mythsabout weight loss debunked.
Remember that knowledge ispowered.
By understanding these myths,you can make better choices on
your health journey.
If you found this episodehelpful, please share it with
someone who might need to hearit, and don't forget to
subscribe for more tips andinsights.
(28:10):
Until next time, keep thriving.
All right, guys.
I'll catch you in the next one.
Bye for now.
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