150. Group Coaching May 24th

Welcome to another SociEATy group coaching call! During these 45 minute calls as many of your submitted questions will be answered as possible. All questions will come from the group coaching call question submission form that is linked in the coaching + events tab of the The SociEATy membership site. If your question is not able to be answered or if you’d like more individualized support please put your name on the waitlist for 1:1 coaching! The SociEATy 1:1 Coaching ➡️ https://nofoodrules.co/1_1coaching Questions Covered On this call: 15:59 - I am worried that drinking water is messing with my fullness cues. But I also know that sometimes I think I’m hungry but I am really just needing some water. I’m trying to balance drinking enough water in a day with when to drink it so I don’t have my stomach “stretch” and feel full so then I eat less at a meal coming up but then I’m hungry again soon after because I really didn’t eat enough. Guidance on how water consumption and timing impacts hunger and fullness cues would be greatly appreciated. Thank you! 21:15 - I’m stuck on stage 4 with breaking my food rules. About 8 years ago I decided to go vegan, strictly for ethical and animal welfare reasons. Some of the items don’t even really interest me in the vegan version, but just talking about that taste, they absolutely would in the regular version. Take pizza, for example…In the past, I never really allowed myself to eat pizza, though I loved it, and when I went vegan, it didn’t really matter because I wasn’t going to allow myself to eat pizza anyways but now I’m stuck with feeling like I mentally don’t want to eat animal products, but at the same time, the non-vegan is really the version of the food rule that I hold. I just feel like maybe if I try to break my food rules with the vegan version which I don’t like as much, I might have issues later on because I don’t feel like I’m really breaking the true foods rules that I have not allowed myself to eat for so long. I hope this makes sense! 25:39 - I eat out alot, 3 to 6 times a week. I stare at the menu and have no idea what I even like anymore. I gave up eating my favorite foods a long time ago. I still have good vs bad, should and shouldn't thoughts. Any suggestions? Thanks! 29:31 - I am currently in Stage 3 and struggle with planned eating times and amounts. As much as I try to pay attention to my hunger cues, I realize that there are deep-seated beliefs in my head about when I am 'allowed' to eat and what is appropriate to eat at that time of day. My mind keeps switching on, so I don't always follow my hunger cues or feel bad for eating "to much“ and this leads to binge eating. On the one hand, I would like to know if there are any studies that disprove that it is bad to snack often, as this is a very strong belief of mine. I am also unsure how to proceed with the stages. I don't feel like I'm listening to my biological signals enough at the moment, but I feel that the knowledge from Stage 4 could help me to break down these eating rules and listen more to the biological side. Do you have an opinion on this? 33:14 - Do I have to have an AHA moment at each stage in order to move onto the next, or do I go into the next stage when I finish the last? If I need to go back and refresh my mind, that's totally an option right? I'm feeling a little behind on things, but I know I can only absorb what I resonate with now. Not everything will be heard/understood all at once. Thanks 39:22 - Although this journey has had many ups and downs, I know it's the right path for me to be on and am thankful I found this community to help support me through it. One of the biggest challenges that I face is listening to other women talk about the diets they are on or talk about how they need to lose weight. I have been a hairdresser for over thirty years and I talk to women all day long and overhear other clients in the salon talking and its all about the same thing...dieting, restricting, weight loss and self body shaming. I understand that everyone's journey is personal to themselves so in respect to that, I literally say nothing when they make comments about their weight or dieting. I feel very passionate about the HAES lifestyle and want to encourage all women to learn more about it but struggle with feeling that I'm overstepping by sharing my knowledge and beliefs. Best way to respond? 00:00:02.000 --> 00:00:10.000 Hello everyone! Alrighty, we are gonna go ahead and get started here. Welcome. Welcome, welcome. 00:00:10.000 --> 00:00:17.000 I'm going to go ahead and let our Gail Rochelle in here. Welcome to today's group approaching call. 00:00:17.000 --> 00:00:22.000 We're gonna let Amanda in. I'm gonna open the chat, make sure we have everything that squared away. 00:00:22.000 --> 00:00:38.000 We're gonna let Paxton in and we will get this show on the road you guys thank you for joining me today we'll be together for about the next 45 min answering lots of your questions getting ourselves refocused on our intoive eating journeys. 00:00:38.000 --> 00:00:44.000 I'm gonna go ahead and let Julia in here. If we have any new members, please share in the chat. 00:00:44.000 --> 00:01:02.000 Let us know who you are if this is maybe you just joined your brand new fresh member or maybe this you've been a member for a little while and this is the first time making it on a live coaching call or if you're watching or listening to the replay of this, starting this week, we are only doing audio. 00:01:02.000 --> 00:01:12.000 The vast majority of you guys only listen to the audio. So it's going to be uploaded to the private podcast. 00:01:12.000 --> 00:01:16.000 So if you're listening, there's that little bit of a change. You should still be able to see the transcript right in there, but just working on efficiency purposes. 00:01:16.000 --> 00:01:29.000 Most of you do listen on the podcast. So there is that one little change update for the week. 00:01:29.000 --> 00:01:37.000 Charlotte, hello, new member from Raleigh in North Carolina. So glad to have you. 00:01:37.000 --> 00:01:44.000 We start these calls the same every week. Gabby, first group coaching call. I just joined the society this month. 00:01:44.000 --> 00:01:49.000 Welcome, welcome, welcome. We start these calls off the exact same way every time, okay? I ask you to do 2 things. 00:01:49.000 --> 00:01:55.000 How's Richelle? I am. You are? Okay. 00:01:55.000 --> 00:01:56.000 I only got 2 h asleep. 00:01:56.000 --> 00:02:01.000 I call these your 2 W. So we call these our first one is our win and then our working on. 00:02:01.000 --> 00:02:06.000 So the first thing that I want you to do is I want you to think back just for the past week. 00:02:06.000 --> 00:02:17.000 And I want you guys to think about something that went well, okay? Something that either I talk about a lot of the winds, right? 00:02:17.000 --> 00:02:23.000 And we do that for a couple reasons because . We want to make sure that we are understanding what I'm doing feels good, right? 00:02:23.000 --> 00:02:24.000 I'm progressing in the direction that I want to go. I always say your trajectory, right? 00:02:24.000 --> 00:02:39.000 Where you're going is so much more important than your current position. Okay, because we're, you know, progress takes time, right? 00:02:39.000 --> 00:02:46.000 And if we're not focusing on our direction and where we're going. Sometimes we can feel discouraged, right? 00:02:46.000 --> 00:02:52.000 So I just like to take a second to think about a win, share it in the chat. That's one way to look at this. 00:02:52.000 --> 00:03:02.000 But I do think it's also important to note that whenever we talk about these wins, they're not always going to be a win from like a flashy perspective, right? 00:03:02.000 --> 00:03:10.000 That's just reality. Yes, some weeks we might have some really flashy winds, but other weeks it might not be. 00:03:10.000 --> 00:03:24.000 So one way that I also kind of want you to think about this question. When I ask what went well can also be what felt good throughout the week and just keeping a reflection on that. 00:03:24.000 --> 00:03:32.000 I was actually chatting with shout out to Nicole. She, if you are new, she is our other registered dietician and he or she is all over the Facebook group. 00:03:32.000 --> 00:03:43.000 She's a queen in there and she also does our one-on-one coaching. So if you ever want to book a one-on-one session, you can go to the Coaching and Events tab of the membership and she does all of that. 00:03:43.000 --> 00:03:53.000 She's. Fabulous you guys, but she was talking this morning about how a win for her was prioritizing the morning, right? 00:03:53.000 --> 00:04:06.000 And she said she created a checklist of things that felt good to her and just not only felt good to her body, but she also started doing one with what just helped her day be more productive. 00:04:06.000 --> 00:04:11.000 And I love that. Just having this reflection of this helped me this week. And sometimes it's not the most flashy thing, right? 00:04:11.000 --> 00:04:25.000 Sometimes it is just going to be, you know what? Got outside for a walk and for me, I say that because I got outside for a walk this afternoon. 00:04:25.000 --> 00:04:36.000 It wasn't something I necessarily wanted to do in the moment, but I knew last week when I really made that a priority, my day just went better. 00:04:36.000 --> 00:04:42.000 I didn't feel as burnt out at the end of the day. So just a reminder that as we talk about these winds, it's not just necessarily going to be the flashy stuff. 00:04:42.000 --> 00:04:53.000 It's amazing. If you have those flashy winds, it's huge, but it's also reflecting on throughout the week what went well, okay? 00:04:53.000 --> 00:05:05.000 So we just kinda wanted to share that and then I'm gonna read some of your wins here just to get our brains noodling, especially if you're a new member, just some things that people are, you know, picking up on. 00:05:05.000 --> 00:05:17.000 Then we also think about our working on. Okay, so I want you to think about something from the past week that maybe didn't go so well and as always we're not beating ourselves up about this and I'll share my example. 00:05:17.000 --> 00:05:22.000 Actually, from this week, that I'm gonna keep in mind for next week. And that's how I recommend doing this. 00:05:22.000 --> 00:05:28.000 You guys goal setting every week in the Facebook group. We always do motivation Monday. What are you working on this week? 00:05:28.000 --> 00:05:34.000 And I say just pick one thing. Okay, don't try to pick a million different things. What is your main focus this week, right? 00:05:34.000 --> 00:05:48.000 And how we figure that out because there could be a million things for us to focus on. I want you to pick out what stuck out to you last week that kind of like stuck out like a sore thumb. 00:05:48.000 --> 00:05:50.000 Like that was the thing that really didn't feel good or that was the thing that really got me down and that's the thing that you want to work on. 00:05:50.000 --> 00:06:05.000 Here's my example from this week. Sunday was a day. You guys, let me just tell you that Sunday was a day and I like to do Neil some meal prep for the week. 00:06:05.000 --> 00:06:11.000 I don't do a ton of fancy meal prep but I do typically try to prepare the components for my lunch. 00:06:11.000 --> 00:06:20.000 So whatever that means for the week, whether it's, you know, grilling some chicken, whether it's chopping some veggies. 00:06:20.000 --> 00:06:24.000 Sometimes it just looks like having things on hand. If I'm making a turkey sandwich, I don't really need to prep anything, but just making sure that I have those things at hand. 00:06:24.000 --> 00:06:38.000 Well, this week I decided to get a little fancy with my lunches if I consider this fancy and I got a I found this recipe it's from Carl's bad cravings for salmon with mango salsa. 00:06:38.000 --> 00:06:43.000 And I was like, that would, I was just scrolling on Pinterest and I saw it. 00:06:43.000 --> 00:06:52.000 I was like, that would be really delicious in a rap. So I decided to do a tortilla. 00:06:52.000 --> 00:07:08.000 I put some kale. You got to massage the kale with some olive oil. It adds a little fat to help keep us full and then it also just makes it so much like less Earthy, I think it's the way I wanted to describe it. 00:07:08.000 --> 00:07:09.000 Just makes it, it's so much more tender, maybe that's a better way to describe it. 00:07:09.000 --> 00:07:20.000 So I had that but I had to cook the salmon. It was it's super easy to do but it you know I have to prepare it put it in the oven and then do the mango salsa. 00:07:20.000 --> 00:07:31.000 Like I said, Sunday was a day. It did not happen. And that's okay. But what I noticed was that when I then had to do it on Monday, my day felt so chaotic. 00:07:31.000 --> 00:07:39.000 My day felt so rushed and I was like, this doesn't feel good, right? And sometimes when I say what felt good and what didn't, it's not always what physically felt good, right? 00:07:39.000 --> 00:07:53.000 Sometimes it's more of our actions of did this help me feel good overall in terms of my mental health, my well-being, my self-care, and for me I was like, it didn't feel good to have Monday be so rushed. 00:07:53.000 --> 00:08:06.000 So next week I'm going to make sure that on Sunday I do whatever I need to do or I could decide it's a turkey sandwich week, right? 00:08:06.000 --> 00:08:10.000 And I, I'm turkeys, might do using my lunch meat a choice. That's why I picked that or roast beef. 00:08:10.000 --> 00:08:18.000 Roast beef is really good too. But right we just decide sometimes. Did not you can decide I'm not gonna do any prep right? 00:08:18.000 --> 00:08:29.000 But what I'm getting at is sometimes the working on is just the thing that caused the biggest wrench in your week and it might not always be food related. Maybe it is. 00:08:29.000 --> 00:08:37.000 Maybe you think that's last week and you were like. I bought ice cream and I just went through it and it didn't feel good. 00:08:37.000 --> 00:08:50.000 So maybe your goal for this week instead of restricting the ice cream, which we know is just gonna come back and backfire, we say, you know what, when I eat that ice cream, I'm gonna put it in a bowl and I'm gonna sit down and I'm gonna enjoy it. 00:08:50.000 --> 00:08:56.000 And I'm gonna notice the taste and the texture. And I'm gonna eat that bowl of ice cream mindfully, right? 00:08:56.000 --> 00:08:59.000 If that was the biggest thing or maybe you were like. It got to dinner and I was ravenous. 00:08:59.000 --> 00:09:05.000 Okay, what can I do next week? I'm gonna add a snack later in the afternoon. 00:09:05.000 --> 00:09:16.000 So I don't get so hungry because I know that evening I was starving and I overeat probably because I was too hungry. 00:09:16.000 --> 00:09:21.000 Okay, so that's the way that I want you guys to think on a weekly basis. Right? 00:09:21.000 --> 00:09:27.000 I want you to just kind of keep tabs throughout the week. What felt good? What didn't feel good? 00:09:27.000 --> 00:09:28.000 And then that's how we kind of like goal set for the next week of what we are needing. 00:09:28.000 --> 00:09:42.000 Makes sense. So go ahead, like I said, in the chat, let me know what your when and you're working on is I'll read through some of them and then we'll get to our questions and it'll answer as many as we can. 00:09:42.000 --> 00:09:48.000 Okay, Amanda. Hello, Amanda. You are a gorgeous queen. You when is continuing to listen to my body with PT. 00:09:48.000 --> 00:09:55.000 When it comes to movement and slow and steady back for my injury. No more ankle brace. Yay! 00:09:55.000 --> 00:10:07.000 So good to hear that and I'm glad you're prioritizing. This is also something that's really important is that when we talk about kind of like coming back, coming back to anything, right? 00:10:07.000 --> 00:10:14.000 Coming back to movement, I was actually just talking about this in my Instagram stories. Those baby steps slow and steady is key. 00:10:14.000 --> 00:10:20.000 Whenever we're trying to if it's building a habit whether it is movement right we can't expect ourselves to go from 0 to 60. 00:10:20.000 --> 00:10:25.000 Physically, with movement, we can't. That's unrealistic, right? So I love that. 00:10:25.000 --> 00:10:35.000 And I think that building any sort of habit or wanting to do something. Even if you think like this is aable, probably chunk it down even smaller. 00:10:35.000 --> 00:10:44.000 I talked about this with my supplement routine. My vitamin D level in the tank, right? 00:10:44.000 --> 00:10:54.000 I live in the Midwest. I live in Michigan. That's not surprising. But I also rather than saying, okay, I'm gonna start this huge supplement routine. 00:10:54.000 --> 00:11:01.000 I just started the vitamin D. And then after I had gotten into that I was like, well, you know, maybe I'll add a multivitamin on here because we had them. 00:11:01.000 --> 00:11:14.000 You don't always need a Multivitamin if you eat a wide variety of foods, but I knew we had them and I was like, it's a nice little assurance policy if it's something that you can afford and you just want that, okay, I've gotten what my body needs. 00:11:14.000 --> 00:11:20.000 It can be a nice little thing to do. And then I built that on, right? So it's doing these baby steps. 00:11:20.000 --> 00:11:29.000 You guys know I'm all about the baby steps. Paxon says when learning to stop when I'm full but also making sure I've eaten enough to sustain me until the next time I eat. 00:11:29.000 --> 00:11:33.000 Oh my gosh, I want to give you a round of applause because this is huge. This is huge. 00:11:33.000 --> 00:11:46.000 One of the biggest things that people do incorrectly when trying to listen to their fullness is they think that Fullness means lack of hunger cues. 00:11:46.000 --> 00:11:56.000 And it doesn't. Okay? Fullness, a lot of times is this. Okay, what am I gonna eat next and is this going to keep me full until then, right? 00:11:56.000 --> 00:12:06.000 And sometimes that might mean, okay, I might not have any more hunger cues, but I know if this needs to last me until you know a few hours my body is probably going to need something more. 00:12:06.000 --> 00:12:14.000 That's what we call that practical hunger in doing what we know our body means. Misha says, joining this call, Michaela says, I had a bottomless pit day yesterday and still didn't feel satisfied after dinner. 00:12:14.000 --> 00:12:23.000 Instead of beating myself and up and binging, I pause and ask, what do I need right now? 00:12:23.000 --> 00:12:28.000 And I realized I hadn't had much protein that day. I ate an egg and felt a lot better. 00:12:28.000 --> 00:12:37.000 Oh my gosh, that is so intuitive. You go, girlfriend! Lily eating breakfast Charlotte says when making some yummy banana bread. 00:12:37.000 --> 00:12:43.000 I saw on Instagram wasn't the best thing ever but was fine for a piece. Kids love it and will enjoy it. 00:12:43.000 --> 00:12:47.000 The rest so it doesn't get wasted. Previously I would have wanted to eat it all even if it was bad. 00:12:47.000 --> 00:12:56.000 Oh my gosh, I can so relate. Look at you being such an amazing role model. Paxton says working on incorporating more g. 00:12:56.000 --> 00:13:11.000 Michael says working on not body checking so much. That's a tough one. That's something repetition repetition, repetition, and that's just really that brain rewiring that we talk about in stage one video 3 of we got to get ourselves out of that habit. 00:13:11.000 --> 00:13:12.000 In order to do that, we have to bring awareness to the habit that it's happening. So keep doing it. 00:13:12.000 --> 00:13:23.000 You got it. Charlotte says working on dealing with some stomach issues and some things make me feel sick right now, but even though I feel terrible when eating it, I hate missing out. 00:13:23.000 --> 00:13:39.000 Balance is really hard for me. Love that you bring this up and I always say even if things the way that I recommend going about this is You can eat all the things. 00:13:39.000 --> 00:13:46.000 All the things that make your stomach feel like crap. You have permission to do that, but the question is, do I want to? 00:13:46.000 --> 00:13:59.000 And whenever we feel like we're missing out, right? Sometimes. It sucks, right? And sometimes just recognizing it and being like, this sucks that I, this is gonna make me feel like crap and I don't want to feel that way. 00:13:59.000 --> 00:14:09.000 Both options are gonna suck, right? Either we have a stomach ache and we don't feel good or we kind of feel like I wish I could enjoy that. 00:14:09.000 --> 00:14:14.000 When it comes to that, it's which option sucks less to be completely honest with you. So I think and you get to decide what that is in that moment. 00:14:14.000 --> 00:14:27.000 Sometimes let's say someone has a mild dairy intolerance, right? Maybe for them, they're like, you know what, I'm gonna choose to have some ice cream. 00:14:27.000 --> 00:14:30.000 You have permission to do that, right? Maybe I'll deal with a little bit of stomach GI upset. 00:14:30.000 --> 00:14:34.000 That's fine. I actually did that earlier this week. So something in me grilled onions do not agree with my stomach. 00:14:34.000 --> 00:14:45.000 I decided to make some anyway. I could make that decision. I was mindful of how much I ate of them, but I was like, I love grilled onions so much. 00:14:45.000 --> 00:14:55.000 And sometimes it's about just finding that tolerance with different things, but remembering that you are in control here and you get to make that decision can be a game changer. 00:14:55.000 --> 00:15:09.000 Amanda says working on eating one of my hunger is at 8 and a half instead of 10. And Gabby her win was I enjoyed some yummy treats over the weekend and didn't feel like I had to make up for it the next day. 00:15:09.000 --> 00:15:18.000 What I'm working on is mindful eating and enjoying pasta and other heavy meals. So I don't feel overstuffed afterwards. 00:15:18.000 --> 00:15:25.000 Love it. Mindful eating is going to be absolutely huge and that and again remembering how does my body feel? 00:15:25.000 --> 00:15:33.000 Does this taste as good? Reminding or says we can eat more again. I love that. Keep us posted on how it goes. 00:15:33.000 --> 00:15:39.000 Alright, guys, I'm gonna take a step of coffee here and we'll get into our questions for the day. 00:15:39.000 --> 00:15:51.000 We have some good ones. We will get as always through as many as we can here. Let me go ahead and get my screen all shared. 00:15:51.000 --> 00:15:56.000 I'm already just a little bit off there. Go ahead and open the chat. And we will get started. 00:15:56.000 --> 00:15:59.000 Okay. 00:15:59.000 --> 00:16:10.000 First question. It says, I'm worried that drinking water is messing with my fullness cues, but I also know that sometimes I think I'm hungry, but I really just needing some water. 00:16:10.000 --> 00:16:15.000 I'm trying to balance drinking enough water in a day with when to drink it so I don't have my stomach stretch and feel full so I eat less at a meal coming up. 00:16:15.000 --> 00:16:32.000 But then I'm hungry again soon after because I really didn't eat enough. Guidance on how water consumption and timing impacts hunger and fullness cues would greatly be greatly appreciated. 00:16:32.000 --> 00:16:43.000 Okay. Love this question and essentially we have lots of us have probably heard a lot of that diabetes advice says just drink a glass of water you're probably thirsty. 00:16:43.000 --> 00:16:52.000 I think the Best or it's not that our bodies confuse thirst cues and hunger cues. 00:16:52.000 --> 00:17:05.000 It's that we haven't yet. Gotten familiar enough with them to understand the difference. I can very clearly now tell when I need water and when I need food but that was not the case. 00:17:05.000 --> 00:17:21.000 Okay so this is going to take some time for you to kind of like tune into. I think that one of the best, one of my biggest pieces of advice with this is to ask yourself, how can I consistently drink water throughout the day. 00:17:21.000 --> 00:17:31.000 The Issue with it messing with your fullness cues. So essentially the way that that works is we drink a bunch of water, our stomachs feel full, right? 00:17:31.000 --> 00:17:41.000 They physically feel full. That is one way our bodies send messages to our brain saying, okay, we have eaten enough, right? 00:17:41.000 --> 00:17:49.000 I'm gonna go ahead and let Carry in and Aaron in, okay, that is one way that our messages, our body sense that we're full. 00:17:49.000 --> 00:17:57.000 That's not the only way. So if. It says, okay, I'm full, you don't need any more food, and then it realizes, oh, it's water. 00:17:57.000 --> 00:18:13.000 That's where our hunger cues are then gonna kind of come in hot. Okay, so one thing that you can do is to avoid having like huge influxes of water like chugging an entire water bottle that's probably going to make you feel physically full, right? 00:18:13.000 --> 00:18:27.000 There's nothing wrong with doing that. But if you're consciously saying like, I feel like drinking water is messing with my fullness cues, then I would say try to more steadily drink throughout the day versus having like big influxes that are physically going to fill your stomach. 00:18:27.000 --> 00:18:40.000 That would be kind of like my first advice. The second thing is, you say I'm trying to be on stricken enough water. 00:18:40.000 --> 00:18:54.000 Sometimes I do just need some water. One thing you can do as you're starting to kind of navigate the hunger versus thirst queues is to ask yourself when was the last time I ate? 00:18:54.000 --> 00:19:11.000 And sometimes this is just like an educated guess. At first of, okay, if I know I just ate lunch, not too long ago and I felt like that was pretty filling but now I have I can't tell if I need water or do I need more food? 00:19:11.000 --> 00:19:15.000 Maybe you say, you know what, I had a pretty good lunch, so let me try some water. 00:19:15.000 --> 00:19:21.000 I'll let that, you know, simmer for a little bit and then I'll see is it still there, okay? 00:19:21.000 --> 00:19:31.000 Because then that's going to give you some clarity on, oh, if you know if it was You know, oh. 00:19:31.000 --> 00:19:37.000 That felt good. I actually didn't need food. I need water. Now you can identify, okay, that was a thirst cue. 00:19:37.000 --> 00:19:56.000 But if you have some water and then 10 min later you're like I'm still hungry then that shows you okay that was actually a hunger queue the more that you do that process of kind of like experimenting and testing and seeing what felt good and what your body responds to, then you get more clear on what's 00:19:56.000 --> 00:20:13.000 a hunger queue and what's a thirst queue. So like I said, I would, the biggest like actionable tips besides that experimentation that you can do is to try to make sure that you're kind of like steadily drinking water throughout the day as well as avoid drinking large amounts of water before 00:20:13.000 --> 00:20:22.000 a meal. Sometimes you're going to be realize like I am really thirsty. And you do that happened to me the other day. 00:20:22.000 --> 00:20:40.000 We walked the dog. I got home. I was like, I am parched. And I drink a ton of water and then we were having dinner and I was like I feel physically full right but what I knew about that was I said you know what I know this is like foe fullness this is from the water so in that 00:20:40.000 --> 00:20:49.000 moment what I actually did was prioritized the most nutrient dense things that were going to take up the smallest amount of room in my stomach. 00:20:49.000 --> 00:21:07.000 So that I could get the energy that my body needs, but then I also wasn't shocked when I needed an evening snack because I was like, okay, I, my body was overly full when I started, so probably didn't eat as much energy as it needed. 00:21:07.000 --> 00:21:15.000 So sometimes just using that practicality in there can be super helpful as well. Okay, this question is on veganism and food rules. 00:21:15.000 --> 00:21:21.000 So it says I'm stuck on stage 4 with breaking my food rolls. About 8 years ago I decided to go vegan strictly for ethical and animal welfare reasons. 00:21:21.000 --> 00:21:26.000 Some of the items don't even really interest me in the vegan version, but just talking about that taste, they absolutely would in the regular version. 00:21:26.000 --> 00:21:37.000 Take pizza for example. In the past, I've never really allowed myself to eat pizza, though I loved it. 00:21:37.000 --> 00:21:53.000 When I went vegan, it didn't really matter because I wasn't going to allow myself to eat pizza anyway, but now I'm stuck with feeling like I mentally don't want to eat animal products, but the same time the non vegan is really the version of the food role that I hold. 00:21:53.000 --> 00:22:07.000 I just feel like maybe if I try to break my food rules with vegan versions, which I don't like as much, I might have issues later because I don't feel like I'm really breaking the true foods that I have not allowed myself to for so long. 00:22:07.000 --> 00:22:15.000 This makes absolute sense. So whenever we talk about veganism or being a vegetarian or anything like that. 00:22:15.000 --> 00:22:26.000 We always just want to do a gut check of what is the reason for this, right? Because I went, vegetarian, I tried going vegan as a food world. 00:22:26.000 --> 00:22:28.000 Now I know you said it's strictly for ethical and animal welfare reasons but I always just like to check in with that. 00:22:28.000 --> 00:22:35.000 And remind ourselves of that. So. I think that there's a couple of ways that you could go about this. 00:22:35.000 --> 00:22:48.000 If it is something that you are comfortable, you're like, I want to try this food. You can do that, right? 00:22:48.000 --> 00:22:54.000 If that, you know, breaking veganism to attempt your food rules is something you want to do that is something that some people choose to do. That's an option. 00:22:54.000 --> 00:23:15.000 If you say no, I want to keep my vegan,ism intact. I am strictly for ethical and animal welfare reasons, then that really is a mindset shift, right, of saying This isn't a food role. 00:23:15.000 --> 00:23:24.000 This is a choice. This is my ethical beliefs and reminding yourself that is the reason that you're not eating this food, right? 00:23:24.000 --> 00:23:28.000 So it's not that you have to 00:23:28.000 --> 00:23:39.000 I would I think I would still recommend trying to incorporate the vegan options in there to see. I think that would be a good thing to do. 00:23:39.000 --> 00:23:50.000 But understanding that it's probably not going to be the same as if you were to have the non vegan options that you do kind of feel drawn towards. 00:23:50.000 --> 00:23:58.000 But again, it's it's kind of choosing. What? Honestly, what matters most to me? 00:23:58.000 --> 00:24:08.000 That's, I feel like that's really what it comes down to is that my ethical beliefs on animal rights and animal welfare and that trumps everything, right? 00:24:08.000 --> 00:24:13.000 Because that's a totally different, that's not a food rule. That is a food preference. 00:24:13.000 --> 00:24:31.000 I prefer not to eat animal products. You have that right. Or is it that I Don't have as strong a vegan beliefs and I want to break this food rule and I want to have that experience and I want to break this food rule and I want to have that experience. 00:24:31.000 --> 00:24:35.000 And I want to break this food rule and I want to have that experience. And I want to kind of like this food rule and I want to have that experience. And I want to kind of like see that through, right? 00:24:35.000 --> 00:24:37.000 There's not a right or wrong answer. This could be different for everyone. Everyone have different has different levels of their belief system. 00:24:37.000 --> 00:24:48.000 So just kind of taking some of that into play, but. I wouldn't expect it to be like I said. 00:24:48.000 --> 00:24:52.000 That you're gonna break the food rule with the vegan food and have the non vegan option not be demonized anymore. 00:24:52.000 --> 00:25:05.000 Or not be so put on a pedestal, but it's again which which route do I want to take? 00:25:05.000 --> 00:25:15.000 Do I want to maintain my veganism and that is again more of a mindset shift of I get that in the past I used to deem. 00:25:15.000 --> 00:25:29.000 Pizza as bad and I shouldn't have it because of nutrition reasons, but now that's different now that's changed I genuinely don't feel like eating animal products and understanding the why behind our food choices is absolutely key. 00:25:29.000 --> 00:25:39.000 So you got 2 options there. You don't have to just say you don't have to decide right the second which one you want to do but you have some options to play with a little bit there. 00:25:39.000 --> 00:25:49.000 Okay, this question says I don't know what I even like I eat out a lot 3 to 6 times a week, I stare at the menu and I have no idea what I even like anymore. 00:25:49.000 --> 00:25:57.000 I gave up eating my favorite foods along time ago. I still have good versus bad foods should and shouldn't thoughts any suggestions. 00:25:57.000 --> 00:26:06.000 Okay, so I think my first, I'm not sure what stage you're on. 00:26:06.000 --> 00:26:18.000 The first thing we want to do is make sure that we're obviously eating consistently throughout the day, okay, because that's going to depend on how much you're gonna push these good versus bad food. 00:26:18.000 --> 00:26:30.000 In stage 4 is where we talk about breaking food rules and talking more about that. I will say it's very, very normal for you to have no idea what even sounds good anymore or what you even like. 00:26:30.000 --> 00:26:38.000 In this specific instance, what you can do is I would say do what you can to take the pressure. 00:26:38.000 --> 00:26:39.000 Off of this food choice, right? And allow it, you might order this and you might hate it, right? 00:26:39.000 --> 00:26:53.000 Almost going in with that expectation. I might not like this, but you know what? I'm gonna learn that I don't like this. 00:26:53.000 --> 00:27:08.000 So it's almost like trying to view everything with no expectations and allowing yourself to make the decision. So what you can do is go look at the menu and say, you know what, what sounds best right now. 00:27:08.000 --> 00:27:17.000 In allow yourself whatever hops off that page allow yourself to say you know what I have permission to order this, right? 00:27:17.000 --> 00:27:26.000 And again, I would refer to stage 4 about breaking food rules because if it's a very, very large food role of yours. 00:27:26.000 --> 00:27:31.000 Maybe it's like a super creamy pasta and you're like. That gives me anxiety. 00:27:31.000 --> 00:27:39.000 Maybe we start with something that feels a little bit easier, right? Something that maybe, maybe a sandwich feels easier, right? 00:27:39.000 --> 00:27:50.000 Then a creamy plate of pasta. Just throwing out an example there. You don't always have to jump right to the hardest one if you don't always have to jump right to the hardest one if you don't feel ready for that. 00:27:50.000 --> 00:28:00.000 But I would take into consideration, is there anything that sounds good? And if you're like, I don't even know, then that's where you're like, okay, I'm just gonna pick something, okay? 00:28:00.000 --> 00:28:07.000 It's okay if I order this and I don't like it. I have so many more chances you said I eat out a lot. 00:28:07.000 --> 00:28:10.000 I have so many more chances I can refine what I do like so that I then know it's truly an exploration in a learning process. 00:28:10.000 --> 00:28:27.000 To understand what you like, to understand what feels good to you. So I almost want you to like try to get excited about this and to be like, oh, I'm gonna learn something today. 00:28:27.000 --> 00:28:31.000 I'm gonna learn. Do I like this? Do I not like this? Is this going to feel good? Is this not? 00:28:31.000 --> 00:28:39.000 And just like I said, do what you can to take the pressure off of that. I think that is huge because With intuitive eating, a lot of times we feel like this must be the most amazing thing ever, right? 00:28:39.000 --> 00:28:50.000 And that's kind of a really unrealistic scenario. We're gonna have meals that just suck. 00:28:50.000 --> 00:28:51.000 Or we're gonna have meals that just don't feel good and that is totally totally normal. 00:28:51.000 --> 00:29:04.000 So allowing yourself to have that, can be key, but again, in terms of breaking the, in terms of breaking the should and shouldn't thoughts, I would recommend reviewing stage one video 3. 00:29:04.000 --> 00:29:26.000 We talk all about brain rewiring there and then I would also recommend checking out stage 4 when you get there for how to break food rules on ordering those foods that like I never let myself order the juicy cheese burger or whatever it is, that'll give you some more guidance there. 00:29:26.000 --> 00:29:31.000 Oki dokey dokey doo doo doo doo doo doo doo doo doo dos. 00:29:31.000 --> 00:29:41.000 I'm currently in stage 3 and struggle with planned eating times and amounts. I'm currently in stage 3 and struggle with planned eating times and amounts. 00:29:41.000 --> 00:29:54.000 As much as I try to pay attention to my hunger cues, I realize that there are deep-seated beliefs in my head about when I am allowed to eat and what is appropriate to eat at the time My mind keeps switching on so I don't always follow my hunger cues or feel bad for eating too much and this leads to 00:29:54.000 --> 00:30:02.000 binging. On one hand I would like to know if there are any studies that disprove that it is bad to snack often as this is very strong belief of mine. 00:30:02.000 --> 00:30:15.000 I am unsure how to proceed with the stages. I don't feel like I'm listening to my biological signals enough at the moment, but I feel that the knowledge of stage 4 could help me break down these eating rules and listen to the more biological side. 00:30:15.000 --> 00:30:28.000 Okay, I'm glad that you asked this and I think that the biggest first of all in terms of like the studies, we have so much research that not following our hunger cues, dieting, it's gonna lessen them. 00:30:28.000 --> 00:30:30.000 It's gonna increase our binging. So I would rest easy knowing that snacking is not bad, okay? 00:30:30.000 --> 00:30:45.000 I think what I'm getting from this is that it sounds like you don't have strong hunger and fullness cues, which I don't expect when we start this. 00:30:45.000 --> 00:30:53.000 So I think that you need a little bit more work in stage 3 before going to stage 4 because it sounds like you need to work on the biological reconditioning. 00:30:53.000 --> 00:30:58.000 So biological conditioning, I explained in stage 3, is all about getting our hunger and fullness cues back, right? 00:30:58.000 --> 00:31:10.000 I don't recommend moving on to stage 4 until you have gotten your hunger and fullness cues back. 00:31:10.000 --> 00:31:21.000 So I think the first thing that I would recommend is eat consistently throughout the day. And then work on honoring the hunger keys that you do feel, right? 00:31:21.000 --> 00:31:37.000 Because the reason we don't wanna jump to stage 4 before we finish stage 3 and really get a grass on our hunger and fullness cues is because If we start eating the cookies, the cakes, the pizza, all of those things, but we don't have a strong understanding of our hunger and 00:31:37.000 --> 00:31:45.000 fullness because of course we're not going to know how to stop eating, right? That's what I did and that's what just led me to kind of just continually overeating. 00:31:45.000 --> 00:31:55.000 So the reason why stage 3 becomes becomes be stage 4 is for that reason. So we just want to make sure that we have a good understanding of our hunger and fullness queues. 00:31:55.000 --> 00:32:06.000 Because if we are not honoring our hunger, then when we get to eating those foods, we're just gonna eat more of them than our body likely feels good with, right? 00:32:06.000 --> 00:32:27.000 So I would recommend staying in stage 3. You can move on to stage 4 if you wish. But I think that working on honoring those cues is going to be the biggest thing and that means having snacks on hand and really committing this is something that only you can do. 00:32:27.000 --> 00:32:46.000 I can sit here and tell you to honor your hunger, do all of the stuff, but It's gonna be up to you girlfriend to actually Give yourself a pep talk in the moment to say, you know what, in order for me to feel comfortable eating outside of my plan times, I've got to eat outside of plan 00:32:46.000 --> 00:32:53.000 times. Exposure therapy to anything that feels scary to us to anything that we feel like is hard to any of our food rules is going to be key. 00:32:53.000 --> 00:33:14.000 How do we not feel guilty doing something? We have to do it, right? So I think that the first thing is identifying hunger cues outside of your planned meal times and then honoring those cues before moving to stage 4 would be my advice. 00:33:14.000 --> 00:33:23.000 Okay, this question says it's also about progressing through stages. It says, do I have to have an aha moment at each stage in order to move on to the next? 00:33:23.000 --> 00:33:30.000 Or do I go into the next stage when I finish the last? If I need to go back and refresh my mind, that's totally an option, right? 00:33:30.000 --> 00:33:31.000 I'm feeling a little behind on things, but I know I can only absorb what I resonate with now. 00:33:31.000 --> 00:33:42.000 Not everything will be heard, understood all at once. Okay, love this question. So if you are a newer member, how the stages work is I will give you kind of like a recommended timeline for each stage. 00:33:42.000 --> 00:33:57.000 It is absolutely, you know, you do what makes you feel good. And what resonates with you when you feel like you're ready to move on. 00:33:57.000 --> 00:34:04.000 I do have a quiz that you can take at the end of each stage to help you understand, am I ready to move on to the next stage. 00:34:04.000 --> 00:34:18.000 And that just helps kind of like I talked about just now with stage 3 and stage 4. One of the things I ask at the end of stage 3 is Do you feel like you have a grasp on your hunger at fullness cues? 00:34:18.000 --> 00:34:28.000 Do you feel like you honor your hunger queues without guilt, right? Those are things we want to make sure that we have for the most part we're able to do before moving on to stage 4. 00:34:28.000 --> 00:34:40.000 So I guide you in between each of those stages. But if you feel like, okay, I've gotten that information, I'm ready to move on to the next stage. 00:34:40.000 --> 00:34:48.000 You always have the option of starting that stage and then realizing, n, I want to focus on the stuff I've already learned first, right? 00:34:48.000 --> 00:34:51.000 There's nothing wrong with thinking that you're ready to move on and then being like, oh, nope, just kidding, right? 00:34:51.000 --> 00:35:06.000 Sometimes we have to push the limits a little bit to understand what we actually need, right? In terms of gathering more information and then realizing, no, that's information overload. 00:35:06.000 --> 00:35:11.000 I don't need that yet. I need to work on this stuff. There's absolutely nothing bad. 00:35:11.000 --> 00:35:23.000 And throughout your membership, you can go back and watch anything. It is very, very, very, very common for, and if you're a member who has done this, please feel free to let us know to go back to different stages, right? 00:35:23.000 --> 00:35:31.000 Sometimes when you're having a struggling with body image, you go back to stage 2, even though you might be on stage 4, because you just need that refresher in the moment, that is the beauty of it. 00:35:31.000 --> 00:35:48.000 We're going to layer on the information in a way that is not going to feel overwhelming for you, but also that allows you to have the information to go back to, right? 00:35:48.000 --> 00:35:52.000 The it's not gonna be a linear process. There might be sometimes, like I said, we have to go back to a stage and refresh that. 00:35:52.000 --> 00:36:04.000 And that is very, very, very, very normal. So in terms of your question, do I have to have an aha moment in each stage? 00:36:04.000 --> 00:36:22.000 Not necessarily, right? For some people they may have done maybe someone came in and they are like I feel OK with my hunger and fullness cues right they might breeze through stage 3 and what they really need to work on is breaking the food rules, reducing the food guilt, all of that stuff in stage 4. 00:36:22.000 --> 00:36:34.000 Someone else might come in and be like, whoa, my gosh, I am awakening my hunger and fullness cues and this is amazing and this is that aha moment, right? 00:36:34.000 --> 00:36:44.000 No 2 journeys are going to be the same. So no, you do not need to necessarily have an aha moment and it might be some of those aha moments might come later on, right? 00:36:44.000 --> 00:36:49.000 Maybe it's you take the information and then you have the aha moment when it gets applied later. 00:36:49.000 --> 00:37:01.000 So I hope that answers your question, but absolutely just know that. We don't want to feel overwhelmed. 00:37:01.000 --> 00:37:07.000 Okay, and that's why I always say baby steps are the key. So if you're saying, you know what, I can only absorb the information that I've resonate with now. 00:37:07.000 --> 00:37:18.000 That's okay. That's okay. You have access to the information and sometimes just taking in the information. 00:37:18.000 --> 00:37:24.000 And knowing where it's at so that when you do feel like it does resonate with you, you know where to go back to. 00:37:24.000 --> 00:37:32.000 You know where that information is and you at least have some knowledge of how to deal with that. I hope that helps. 00:37:32.000 --> 00:37:50.000 I never want anyone to feel like they are behind in this journey, okay, because I feel like that just kind of sets us up for some guilt and sets us up for some shame and sometimes I see this in the Facebook group of people saying, oh my gosh, like I just like, I haven't been putting attention to this life's 00:37:50.000 --> 00:37:57.000 been busy I haven't been working on the videos or the workbooks or anything like that's okay, right? 00:37:57.000 --> 00:38:05.000 That is okay. I don't want you. I don't want intuitive eating to become your whole life, to where you are becoming obsessed with it, right? 00:38:05.000 --> 00:38:06.000 I want you to live your life and sometimes that looks like my focus is not on intuitive eating this week. 00:38:06.000 --> 00:38:30.000 My focus is on getting the kids finished up with their last week of school on getting us ready to head out to vacation on getting summer camps put together on getting the, you know, floors read up, whatever it is, you know, some days, some weeks, some phases of life. 00:38:30.000 --> 00:38:46.000 Aren't going to be super progressive in actually doing things. But knowing that that information is there for when it does make sense or you just want a little bit of refresher or you just have a little bit of extra time. 00:38:46.000 --> 00:38:50.000 It's never, I'm not doing enough, right? It's just I'm doing what I can today. 00:38:50.000 --> 00:38:58.000 I think I talked about this last week. There was something going around on social media that said, you know what, if you only have 25% of your self to give. 00:38:58.000 --> 00:39:09.000 That's all the energy you have in the tank and you give that 25% you're still giving a hundred percent so never feel behind your doing what you can do in the moment. 00:39:09.000 --> 00:39:17.000 And that's really all we can ask for, right? And I think you deserve to be applauded for that and you're doing amazing. 00:39:17.000 --> 00:39:22.000 Okay, this question is who I feel like this one's gonna come up a lot for a lot of us. 00:39:22.000 --> 00:39:31.000 So I think this is gonna be a really good one. Although this journey has had many ups and downs, I know it's the right path for me to be on and I'm thankful I found this community to help support me through it. 00:39:31.000 --> 00:39:32.000 Well, we're happy you're here too. One of the biggest challenges that I face is listening to other women talk about diets. 00:39:32.000 --> 00:39:50.000 They are on or talk about how they need to lose weight. I have been a hairdresser for over 30 years and I talked to women all day long and over here other clients in the salon talking and it's all about the same thing. 00:39:50.000 --> 00:40:02.000 Dieting, restricting, weight loss, and self body shaming. I understand that everyone's journey is personal to themselves, so in respect to that I literally say nothing when they make comments about their weight or dieting. 00:40:02.000 --> 00:40:11.000 I feel very passionate about the Hayes lifestyle, health at every size, and want to encourage all women to learn more about it but struggle with feeling that I'm overstepping by sharing my beliefs and knowledge. 00:40:11.000 --> 00:40:22.000 Best way to respond. Oh, I love this. Okay. Like I said, this I feel like is something that is going to come up a lot as we are heading into summer. 00:40:22.000 --> 00:40:29.000 We are heading into a lot of us if you're here in the US. We have Memorial Day this weekend and a lot of people are going to be getting ready. 00:40:29.000 --> 00:40:35.000 It's also the kickoff, unofficial kick off to summer. Like there's so many things that are happening. 00:40:35.000 --> 00:40:45.000 It's just like the perfect storm for diet talk. So I love your mindset of I understand that everyone's journey is personal to themselves and I agree with that. 00:40:45.000 --> 00:40:53.000 Everyone has body autonomy. Everyone has autonomy in their choices, right? If someone wants to go keto. 00:40:53.000 --> 00:41:00.000 They can go keto. They have permission to do that. Even though I don't support it, even though I wouldn't recommend it. 00:41:00.000 --> 00:41:12.000 I respect that you have the autonomy to make that decision, right? And I think that that is a very important mindset for a lot of us to take. 00:41:12.000 --> 00:41:22.000 Even if someone is wanting to lose weight, shaming them or saying that they're wrong is only going to make them dig their heels in deeper. 00:41:22.000 --> 00:41:30.000 So I love that you are really having such a compassionate approach about this and I think that's very, very respectable and inspiring. 00:41:30.000 --> 00:41:50.000 The something that you could do that came to mind is what if you had some sort of like sign on your chair or in your is if you're in an office you can put it on your desk some funny you could even just like print something like a meme or something about like no diet talk or like no you know what I mean just some sort of 00:41:50.000 --> 00:41:52.000 like Q of like You don't need to do that, right? And it's just there. 00:41:52.000 --> 00:42:03.000 So almost like that could do some of the talking for you. Now that's not going to stop anyone's talk, but it could just make someone pause and think when they see that, right? 00:42:03.000 --> 00:42:08.000 So I think that could be a really good, just something to kind of have or do to kind of like set the stone here. 00:42:08.000 --> 00:42:15.000 And be like, we don't do that. It's gonna be very subtle. Like I said, I wouldn't expect to stop anyone from talking about that. 00:42:15.000 --> 00:42:35.000 One thing that you could do if it's something that really really bothers you, you could talk to other hairdressers and see like is this something we can institute like a policy of we don't talk about that but again Maybe it's just that we keep talk neutral, right? 00:42:35.000 --> 00:42:42.000 We don't talk about good bad. I think this is really going to depend on the other salon owners, how they feel about this, but it could be worth having a conversation with them. 00:42:42.000 --> 00:43:02.000 Just to kind of kind of see. And as a hairdresser, would assume your goal is to make every person feel their best and just give them a little bit of a I love going to get my hair time I feel like it's going to like the spot just makes me feel good it's relaxing and Kind of asking the other owners 00:43:02.000 --> 00:43:08.000 like how can we elevate this experience for them? How can we take away from making them feel shameful about themselves. 00:43:08.000 --> 00:43:22.000 Maybe we just take that topic off the table. That's an off limits. It could be something as simple as Just once you hear someone say something like that, just saying, oh, you know what, like. 00:43:22.000 --> 00:43:30.000 If you're comfortable sharing your own journey, that could be super helpful of saying, you know what, like I used to feel that way too, but have you heard of intuitive eating? 00:43:30.000 --> 00:43:45.000 Have you heard of, you know, health at every size. We don't want to get preachy with it, but if it's something you offer up and they want to learn more, that could be a great educational experience, or it could just be maybe you have a couple comments at the ready to say, you know what, I know you feel that 00:43:45.000 --> 00:43:53.000 way, but you deserve to enjoy the summer no matter what you weigh. Focus on feeling good and enjoying yourself, right? 00:43:53.000 --> 00:44:00.000 It could just be as simple as that and you really truly guys never know you might think that that sounds like such a passive thing to do. 00:44:00.000 --> 00:44:06.000 Like, yeah, but just telling someone that they don't need to change their body, not going to make them not change their body. 00:44:06.000 --> 00:44:22.000 Maybe true, but maybe it will just plant a seed. Plan to see that oh maybe she's right maybe maybe I should just focus on that or maybe I don't need to feel so all consumed with my weight in the way that I look. 00:44:22.000 --> 00:44:34.000 You never know how how such a small comment is going to, could potentially just totally change someone's day overall or their course of action. 00:44:34.000 --> 00:44:47.000 So I think that could be just a really great place to start. Whoo! Alright guys, we got through a good amount today if your question did not get answered, submit it for next weeks. It'll be right at the top. 00:44:47.000 --> 00:44:54.000 We get through as many questions as we can. On these calls together. I hope that all of our new members, if you joined this call, I hope that you love it. 00:44:54.000 --> 00:45:02.000 I hope that you learned something. I hope that you know that this community is here to support you in any way, shape or form. 00:45:02.000 --> 00:45:06.000 We have these calls each week. You have so many resources in the membership. You have the Facebook group that we are here to support you. 00:45:06.000 --> 00:45:14.000 With and we are, I cannot believe next week is June. You guys, I cannot believe it. 00:45:14.000 --> 00:45:18.000 This is the last week of our May challenge. So we're doing these challenges on a monthly basis. 00:45:18.000 --> 00:45:28.000 Which I don't know about you guys. I've been loving the month long challenges. You guys are totally crushing the food variety challenge. 00:45:28.000 --> 00:45:35.000 I have gotten so much inspiration just from seeing what you guys have posted in the Facebook group. So I've absolutely loved that. 00:45:35.000 --> 00:45:39.000 Once you log in to the member your membership site it's right on the homepage where you can learn more about the variety challenge. 00:45:39.000 --> 00:45:48.000 Next month, June, they'll be flipping the challenge on June first. It's gonna be all about mindful eating. 00:45:48.000 --> 00:45:51.000 Super excited about it. It's a total game changer so I'm just excited for that to be our focus for June. 00:45:51.000 --> 00:46:01.000 So with that you guys like I said I hope that you loved this call. I absolutely love being here with you today. 00:46:01.000 --> 00:46:06.000 If you are listening on the podcast replay, posting the Facebook group, what your win, what you're working on is so that we can support you, keep you accountable, and help you. 00:46:06.000 --> 00:46:17.000 Help you do it, okay?