151. Group Coaching May 31st

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 11:33 - I am privileged enough to live in a family that has financial stability. I have not had to worry about food scarcity nor has my parents not allowed me to buy food even when it is on the expensive side. Sometimes, I will not want to eat something purely based of the price, even though I may want this food (I.e $6 for a pint of vegan ice cream, $9 for a burrito at a vegan restaurant, and $2.25 for rice cakes-- I know ridiculous but the rice cakes were $1.25 during the entirety of the pandemic). So when items are on sale, I tend to eat more of it in a short time frame and feel bad about uncomfortable fullness and the amount of money I spend on them. I know the simple solution is to buy these foods more frequently so that my mind knows that these foods are always available to me and are always options to eat. But I cannot seems to get over the hurdle of monetary cost. 18:40 - I am having a little difficulty working through stopping when Im full when it comes to "something special." I am blessed with frequent opportunities to go to new restaurants, bakeries, etc. and travel frequently. I find myself at various meals thinking "well I will never get to try this __ again" and for that reason eating past fullness. For example, I was just at a gorgeous wedding in Maine and the food was SO GOOD, but I ate to the point in which I actually didn't feel great -- which proudly I now rarely do while Im at home. I am trying to work through exactly why I do that and ways to prevent it while not feeling like Im missing out on these experiences. To be clear, I do not feel like Im restricting at all. I will always try the new thing, even if its just one bite. It quite literally feels to be a FOMO thing! Help! 23:32 - I am 3 months in and on stage 5… and to be honest, most days I feel pretty good. BUT my Body image is struggling so badly. So badly that it makes me want to jump into something to lose weight. Specifically wanting to balance my blood sugar through semaglutide. I listened to your podcast about it… and the thing that keeps ringing is “choose your hard” but I feel like this path IS so so so hard, and yes, trying to lose Weight is another “hard” BUT at least then I am in a smaller, more comfortable body. I am the biggest I’ve ever been after having my 4th baby in feb and I’m really struggling to love myself through this. I honestly just want to be thin and it’s excruciating watching other people get their dream bodies while I’m stuck in my nightmare 34:35 - Hello. I am new to IE. I have been dieting for 9 years and didn't realize it. Most recently, I was in a program that taught abstinence from flour and sugar was the cure for "food addiction". I have been binge free for 5 months and practicing IE for 2 months. Since I've been reintroducing my previously forbidden foods, there have been moments where I continue to eat past fullness (which I'm pretty keen on identifying).. things like chips or popcorn. My question is how do I continue to incorporate previously deemed "bad" or "addictive" foods without eating it impulsively or beyond fullness? Do I keep incorporating them? Do I do this on a regular basis? Or should I implement boundaries in the beginning? For example, perhaps I eat ice cream while with my family and friends, but don't keep ice cream in my house... Any guidance would be greatly appreciated. 39:36 - Any tips to find comfort in those moments where you are struggling with bad body image? Why do we eat to try to comfort ourselves when we don't like our size? How do you overcome those intense feelings of not being happy with your body? 00:00:00.000 --> 00:00:15.000 Hello everyone! Welcome to our group coaching call today. It's so good to see everyone. I'm gonna go ahead and make sure we are all situated already and I'm gonna go ahead and open the chat here. 00:00:15.000 --> 00:00:20.000 Welcome guys, it's so good to see you. I hope you're all having a lovely, lovely Wednesday. 00:00:20.000 --> 00:00:36.000 This piece of hair is just going bananas. I'm excited to chat with you. We're gonna go out in the jill and we're gonna let Sarah in and we will go ahead and get started if we have any new members please feel free to introduce yourself in the chat whether you are a brand spanking new 00:00:36.000 --> 00:00:43.000 member whether you have been a member for a while and this is your first call live with us. We would love to just welcome you. 00:00:43.000 --> 00:00:52.000 This is truly the most supportive group that you're gonna find out there, especially, just, all of us. 00:00:52.000 --> 00:00:55.000 So welcome to everyone. Abby joined a few days ago. This is my first group coaching call. 00:00:55.000 --> 00:01:06.000 I hope it's gonna be super helpful for you. It's always just a nice time to reset in the middle of the week and just to kind of connect and just find those like-minded people. 00:01:06.000 --> 00:01:10.000 So we are happy to have you the way that these coaching sessions work. We have a form where you can submit questions throughout the week. 00:01:10.000 --> 00:01:24.000 It is in the coaching and events tab of the membership. It's always links there and then it just kind of resets after each call. 00:01:24.000 --> 00:01:31.000 So if you ever have any questions A, you can always, always, always post in the Facebook group. 00:01:31.000 --> 00:01:38.000 We're always happy to answer questions there myself as well as Nicole, who is our other registered dietician, Grenoa, Jenny, in Let Sarah in. 00:01:38.000 --> 00:01:49.000 We are happy to answer your question as well as this community you guys. One of the reasons why we make so much progress as society members is because of the community aspect. 00:01:49.000 --> 00:02:02.000 I cannot stress that enough because with this many members, right, there's always going to be someone who has likely gone through what you're asking about and can give you direct advice of, hey, this helps me, hey, this didn't. 00:02:02.000 --> 00:02:10.000 And you can get those multiple perspectives. So I just can't stress enough, utilize the Facebook group. 00:02:10.000 --> 00:02:17.000 You guys mostly do, but I always just like to any new members. There is no silly question. There is no dumb thing to ask. 00:02:17.000 --> 00:02:22.000 Seriously, we've heard it all. We are an open book. So. That's the first place to go. 00:02:22.000 --> 00:02:31.000 And then if there's any questions that you want me to answer specifically, you can always drop those in the form like I said in the membership tab under coaching and events. 00:02:31.000 --> 00:02:40.000 Okay, so we're going to get through those and we always work in order. We get through as many as we can together and the next about 45 min. 00:02:40.000 --> 00:02:46.000 And then if you don't get your question answer today, you can always resubmit it for next week. 00:02:46.000 --> 00:02:49.000 Now here's how we start each call. Okay, I know I'm doing a lot of talking here. 00:02:49.000 --> 00:02:59.000 We always start each call with a reflection. Whether you are a day into the membership, whether you are years into membership, I still do this. 00:02:59.000 --> 00:03:03.000 To today. Okay, and I always kinda like to share with you guys some of the things that I'm thinking about. 00:03:03.000 --> 00:03:13.000 To kind of give you some examples and we always share together. So The first thing, this is kind of what we started to call our 2 W's. 00:03:13.000 --> 00:03:14.000 So I want you to think back to the past week and ask yourself what is one thing that went well? 00:03:14.000 --> 00:03:26.000 What is one win that you've had? Maybe it's joining the membership. Maybe it is being on this call. 00:03:26.000 --> 00:03:34.000 Maybe it is, man, I actually let myself eat what I wanted to at the barbecue this weekend and I didn't feel out of control. 00:03:34.000 --> 00:03:41.000 Maybe it is you took a rest day. Maybe it is you didn't buy the donuts in the morning because he didn't actually want them, right? 00:03:41.000 --> 00:03:49.000 What is one win that you had? Drop it in the chat, let us know, share inspiration, let us celebrate with you. 00:03:49.000 --> 00:03:56.000 But the reason why we do this is just to show you that A, like I said, even if you're a day into this membership, that hey, I'm seeing progress. 00:03:56.000 --> 00:04:08.000 Or even whether you're years into being an intuitive beater with no food rolls to show you, hey, wow, I had made a lot of progress, right? 00:04:08.000 --> 00:04:17.000 I am still learning. We are always going to have things. So that we feel like is a win. 00:04:17.000 --> 00:04:20.000 Sometimes it's just getting through the week if you're thinking, I don't really have a big one from last week. 00:04:20.000 --> 00:04:34.000 Maybe your win is just showing up again this week. That and itself can be a win. So. Think about some of the things, that you feel like are a win, share it in the chat. 00:04:34.000 --> 00:04:40.000 And then we always like to flip the script and think about something that maybe didn't go so well this past week. 00:04:40.000 --> 00:04:48.000 So we want to think about something that we want to work on, okay? And we don't do this to get down on ourselves. 00:04:48.000 --> 00:04:54.000 We do it to show what what we need to focus on, right? What adjustments can we make? 00:04:54.000 --> 00:05:00.000 And I always say I want you to slim it down to the one thing you're going to do this week. 00:05:00.000 --> 00:05:08.000 The number one thing that I hear from people, especially when you're getting started, is I feel so overwhelmed, right? 00:05:08.000 --> 00:05:15.000 I, there's so many things that I feel like I want to work on. And we want to really, you know, pull back on that. 00:05:15.000 --> 00:05:30.000 If you are a new member, I would say you're working on is to really get through at least the first video at least or the stage one so that you have things to work on the stages will guide you to a T on what to do. 00:05:30.000 --> 00:05:38.000 We have a couple questions that were submitted today where they will be answered in the stages but I really I know it's hard. 00:05:38.000 --> 00:05:44.000 I'm a hundred percent positive if you follow all the stages that are in the membership, you are going to see the results that you want to see. 00:05:44.000 --> 00:05:52.000 I know sometimes we want to jump ahead and focus on so many things. We get excited. But I can't stress enough focusing on just one thing. 00:05:52.000 --> 00:05:58.000 Okay, so I'll go ahead and share some things that come to mind for me. Last week. 00:05:58.000 --> 00:06:05.000 I think a win was I actually had my meal prep stuff ready. So the previous week and this kind of shows you how everything ties together with this weekly reflection. 00:06:05.000 --> 00:06:16.000 So the previous week I noticed I didn't make time on Sunday to do my usual lunch. Lunch is very rushed for me. 00:06:16.000 --> 00:06:27.000 And I just noticed the day was just bananas. I had to get everything ready on Monday because I didn't do it on Sunday. 00:06:27.000 --> 00:06:37.000 And why do I meal prep? Because my day just goes easier, right? It's nice to just grab something from the fridge and I noticed that oh you know things it just took more time out of my work day, right? 00:06:37.000 --> 00:06:42.000 So I made a goal. Okay, so next week that thing didn't go so well, I'm going to make sure to focus on that this week. 00:06:42.000 --> 00:06:52.000 Week before that, I think for me it was sleep. I was not sleeping super great. So I made that a priority. 00:06:52.000 --> 00:06:59.000 See how this all kind of starts to like you okay you work on one thing then you pick another thing and it all builds on each other. 00:06:59.000 --> 00:07:10.000 So that was the thing I thought was a win for me. I made a delicious salad barbecue pulled pork, peaches, corn, corn bread croutons, so delicious you guys. 00:07:10.000 --> 00:07:15.000 And then something that isn't going so well for me is I feel like my caffeine that isn't going so well for me is I feel like my caffeine intake is going through the roof again, right? 00:07:15.000 --> 00:07:28.000 And I don't love the feeling of that dependence. So just kind of looking at that, okay, that's, you know, a goal of maybe I want to assess that. 00:07:28.000 --> 00:07:30.000 What is it that A, I'm feeling like I need the caffeine and what can I do about that? 00:07:30.000 --> 00:07:41.000 Maybe it is making, you know, my afternoon cup from having caffeine to being decaf, right? 00:07:41.000 --> 00:07:57.000 Because I know that's gonna help me feel better. So just thinking that's why we do that stuff to prevent that overlap, overwhelm small incremental increases and improvements is what the society is all about. 00:07:57.000 --> 00:08:02.000 It sounds like, oh, well, if I focus on one thing at a time, that's gonna take me forever. 00:08:02.000 --> 00:08:10.000 But it actually helps you make progress faster because it's not just this. Oh my gosh, I need to do all the things and then I get overwhelmed and I stop, right? 00:08:10.000 --> 00:08:16.000 It's like this sprint stop, sprint stop and we don't make the progress that we want. 00:08:16.000 --> 00:08:23.000 So post in the chat if you're on here live what you're working on is for next week. 00:08:23.000 --> 00:08:29.000 I'll read a couple of the wins. I'll read a couple of the workings and then we'll get into our questions, okay? 00:08:29.000 --> 00:08:38.000 So a couple of the wins is joining the membership and accepting that I need support. I think that is a humongous win. 00:08:38.000 --> 00:08:42.000 Because that's something that holds a lot of us back, right? The feeling that I should know how to do this or I feel strange for admitting that I don't know how to do this. 00:08:42.000 --> 00:08:54.000 So I think that is absolutely amazing. Paxton said, enjoyed a soul nourishing food 2 days in a row and it was so enjoyable. 00:08:54.000 --> 00:09:03.000 Margie says I did not eat the last bite of this morning's oatmeal because I was full. 00:09:03.000 --> 00:09:08.000 Abby said I shared in the Facebook group already, but I had a bagel sandwich 2 days in a row. 00:09:08.000 --> 00:09:16.000 I never used to allow myself to have a bagel more than once in a blue moon. Paxon says working on letting go of my desire to go on a diet plan and remind myself of my why for being here. 00:09:16.000 --> 00:09:30.000 Yes, yes, yes. You guys that pull to diet right now is going to be so strong. We are entering the summer months. 00:09:30.000 --> 00:09:48.000 So just reminding yourself. This is why I'm doing this and just really reminding yourself of the reality of dieting if you need to go back through and watch the videos in stage one, I give you a lot of the science behind why diets don't work and I am a science-driven gale so sometimes 00:09:48.000 --> 00:10:01.000 just reminding myself of know like we can easily have the thoughts of maybe this will be different or maybe just one more quick diet before I intuitively going back through those videos can be super duper helpful. 00:10:01.000 --> 00:10:02.000 Andrea says, I bought the wellness trap by Chrissy, Christy Harrison. 00:10:02.000 --> 00:10:12.000 I have looked at my magical thinking with regards to diet and now willing to look at my other areas of magical thinking. 00:10:12.000 --> 00:10:18.000 I'd love to hear your thoughts on that book. Android keep us posted. Shelley's working on the videos. 00:10:18.000 --> 00:10:21.000 So is Margie, I love that. We have working on to slow down the all or nothing mentality. 00:10:21.000 --> 00:10:32.000 Michaela says when I had a bad body image day and was super tempted to weigh slash measure, but I didn't. 00:10:32.000 --> 00:10:38.000 I put on a cute outfit and had lunch with friends instead. Still working on body checking loss. I love that. 00:10:38.000 --> 00:10:44.000 It sounds like you're making great progress and I've said this once and I will say it time and time again. 00:10:44.000 --> 00:10:50.000 What matters most is not your current position. What matters is your trajectory, where you are going. 00:10:50.000 --> 00:11:01.000 We're not going to get there overnight, but if you can see that progress of Michaela saying, I pulled myself out of a negative body image day, I recognized it and I didn't let it dictate my day. 00:11:01.000 --> 00:11:08.000 That is a huge, huge, huge win, okay? Oh love that. Okay guys, we are gonna get into our questions. 00:11:08.000 --> 00:11:12.000 I don't have slides today. Typically I have slides. We're still reworking that we're going to be reworking that process a little bit. 00:11:12.000 --> 00:11:21.000 And now the replays are podcast only so we don't see them but we're working on reworking that so I will read the questions and we will get moving. 00:11:21.000 --> 00:11:33.000 This first question is about feeling bad about food costs. This is a really good question. I think a lot of us can relate to it. 00:11:33.000 --> 00:11:42.000 So it says I am privileged enough to live in a family that has financial stability. I have not had to worry about food scarcity nor has my parents not allowed me to buy food even when it is on the expensive side. 00:11:42.000 --> 00:11:52.000 Sometimes I will not want to eat something purely based off of price even though I may want this food. For example, $6 for a pint of vegan ice cream. 00:11:52.000 --> 00:12:02.000 $9 for a burrito at a restaurant, etc. I know it's ridiculous that they used to be so much cheaper. 00:12:02.000 --> 00:12:11.000 So when items are on sale, I tend to eat more of it in a short timeframe and feel bad about uncomfortable fullness in the amount of money I spend on them. 00:12:11.000 --> 00:12:23.000 I know the simple solution is to buy these foods more frequently so that my mind knows these foods are always available to me and always options to eat, but I can't seem to get over the hurdle of monetary costs. 00:12:23.000 --> 00:12:29.000 This is legit, you guys, and I can super, super relate to this. I think that one thing to remember is that we're not always going to be able to eat what we want. 00:12:29.000 --> 00:12:43.000 For things like this, right? I would say most of the time I go grocery shopping, there's something that I'm like, that sounds good, I want that. 00:12:43.000 --> 00:12:48.000 And sometimes it might be because it's too high a price. This actually happened to me with ice cream. 00:12:48.000 --> 00:13:10.000 This past week I was going through the ice cream aisle as one does and I saw I was looking for some flavors and the only ones that sounded good were like the ones that were like 6 bucks and I'm comparing it to ones that are like $3 and I'm like I really don't feel like spend buying one that's not on 00:13:10.000 --> 00:13:18.000 sale, to be completely honest. I was like, I don't feel like doing that. And so I had to remind myself, this it's not restriction, right? It is a choice. 00:13:18.000 --> 00:13:24.000 You are making a choice of I'm choosing not to buy this food because it doesn't fit in to my budget. 00:13:24.000 --> 00:13:34.000 Now, I will say that Something that can be very, very helpful is to set yourself a budget for food so that when you do want some of those foods, you know that you have an allotted amount to spend. 00:13:34.000 --> 00:13:59.000 Now this is going to vary for everyone, but I personally think that this can be very helpful. I come from a very restrictive background when it comes to money i am a penny pincher to a t and I would pinch pennies into oblivion if you know I'm always thinking how can I reduce my costs? 00:13:59.000 --> 00:14:13.000 I'm always, always thinking about that because of my past and the way that I grew up. So there's a understanding I think where this potentially has come from. 00:14:13.000 --> 00:14:18.000 And I think that's one thing to maybe potentially ask yourself is do I, where does this come from? 00:14:18.000 --> 00:14:26.000 Does it, is there an actual I can't spend the money on this which again is valid or is it maybe I don't feel like I'm worth spending the money on this. 00:14:26.000 --> 00:14:42.000 Money is a big thing to unpack you guys. But I think for the sake of this question, when it comes to this, I think sometimes, yeah, we're not gonna want to spend $6 on a pint of ice cream. 00:14:42.000 --> 00:14:49.000 You can, but sometimes saying that, you know, that's not worth it to me right now, that's not worth my money. 00:14:49.000 --> 00:15:14.000 That's okay. That's not restrictive. That is Again, a choice. And so I think reminding yourself with that can be important and that also includes when you do have those things Reminding yourself that yeah, I don't get this super often, but I it's because you know this is maybe a more 00:15:14.000 --> 00:15:24.000 higher priced item. It's not because I can't have it, right? If you wanted to, you could probably, again, budget to include that in the future. 00:15:24.000 --> 00:15:42.000 So reminding yourself, I can have this again. That can be good. We do have another question where I'm going to talk about the sadness of saying enough and I think I'm gonna actually jump to that question next because it fits in super well because when we think about it, let's say we have a carton of ice cream 00:15:42.000 --> 00:15:55.000 that's really expensive and you feel like you tend to eat more of it because you're like, I typically can't buy this but it was on sale so I have that you literally have that scarcity mindset. 00:15:55.000 --> 00:16:05.000 It feels like a restriction. We have kind of like 2 choices in that moment, right? And that was something that's called the sadness of saying enough. 00:16:05.000 --> 00:16:14.000 And it's sometimes understanding that I want to keep eating this. It is delayed. I do feel like this is kind of like my chance to eat it. 00:16:14.000 --> 00:16:26.000 But also I know that eating at past fullness is probably not gonna feel good, right? So we have the choice of 2 sadnesses, the sadness of saying You know what? 00:16:26.000 --> 00:16:34.000 I don't really, I'm full. I don't get this often. I want to keep eating it, but I'm full. 00:16:34.000 --> 00:16:40.000 If I stop, I'm gonna feel kind of sad because this delicious food is still in front of me and I want it. 00:16:40.000 --> 00:16:46.000 The other sadness is I'm full. I ate past fullness. I don't feel good. 00:16:46.000 --> 00:16:54.000 It's Sometimes it's a catch 22, right, of both options have a little bit of stuck to them, right? 00:16:54.000 --> 00:16:59.000 It comes down in that moment of kind of like which one do you feel like sucks less, right? 00:16:59.000 --> 00:17:01.000 And a lot of times. The idea we can rationalize and talk ourselves through, okay, I can have ice cream. 00:17:01.000 --> 00:17:13.000 Again, even if it's not this specific ice cream, I know I'll be able to have that again. 00:17:13.000 --> 00:17:22.000 And that can just kind of remind us of it's not kind of this all or nothing and then that sadness is much more fleeting. 00:17:22.000 --> 00:17:34.000 The sadness with kind of feeling crummy like I ate past fullness that sticks with us a little bit longer and tends to kind of have more of an impact on that. 00:17:34.000 --> 00:17:44.000 So I'm gonna lead that question into this next question because I think it's gonna kind of like I said, to this next question because I think it's gonna kind of like I said segue slash help answer it, segue, help answer it. 00:17:44.000 --> 00:17:54.000 But to kind of summarize that question, your intention is going to be the biggest thing when it comes to that question, your intention is going to be the biggest thing when it comes to that kind of summarize that question, your intention is going to be the biggest thing when it comes to that kind of mindset and understanding why is this happening? 00:17:54.000 --> 00:18:00.000 Like I said, tangible thing that you can do in addition to that self talk is to set yourself a budget. 00:18:00.000 --> 00:18:03.000 Because like I said, if you're anything like me, I could say, well, we can cut this corner. 00:18:03.000 --> 00:18:14.000 We can cut this corner and there's there's no end to the corner cutting. But if you say this is this can be like my weekly budget for you know the fun foods then you give yourself room to have some of those. 00:18:14.000 --> 00:18:24.000 No, you might not be able to get all of them all the time, but you know that, again, why this is happening because we have to be practical, we have budgets, but also that there's some room. 00:18:24.000 --> 00:18:31.000 There's some things and you can get those things again. Because you kind of have this budget in place. 00:18:31.000 --> 00:18:40.000 I hope that helps. Okay, so the next yes, so this Angel in the chat is saying, I feel the sadness with delicious restaurant food. 00:18:40.000 --> 00:18:44.000 That is what the next question is about. So I'm gonna read it. It says, I have a little difficulty working through stopping when I'm full when it comes to something special. 00:18:44.000 --> 00:18:56.000 I'm blessed with frequent opportunities to go to new restaurants, bakeries, etc., and I travel frequently. 00:18:56.000 --> 00:19:02.000 I find myself at various meals thinking, well, I never get this XYZ again. And the food is so good. 00:19:02.000 --> 00:19:10.000 And I end up eating pest fullness. For example, I was just at a gorgeous wedding in Maine. 00:19:10.000 --> 00:19:16.000 The food was so good and I ate the point in which I actually didn't feel great, which proudly I now rarely do when I'm at home. 00:19:16.000 --> 00:19:19.000 First of all, that's a huge win. I'm trying to work through exactly why I do that in ways to prevent it while not feeling like I'm missing out on these experiences. 00:19:19.000 --> 00:19:29.000 To be clear, I do not feel like I'm restricting at all. I always try the new thing. 00:19:29.000 --> 00:19:36.000 Even if it's just one bite. I quite literally, it feels like a FOMO thing, help. 00:19:36.000 --> 00:19:49.000 Sometimes it is FOMO, right? Absolutely. Absolutely, absolutely. And I think that goes really back to like I said I think this is the perfect example of that sadness of saying enough. 00:19:49.000 --> 00:20:00.000 I really want to keep eating this food. Maybe it's cake at a wedding, right? And I feel like in these instances, the You try to find the balance between the 2, right? 00:20:00.000 --> 00:20:10.000 How much can I yes enjoy this food in the moment? But not get to the Uncomfortable portion of I'm just not gonna, I'm gonna ruin the rest of my evening, right? 00:20:10.000 --> 00:20:25.000 I'm gonna have such a tummy ache. So it's going to take a little bit of learning how to be an intuitive eater a little bit of time to find that point. 00:20:25.000 --> 00:20:37.000 But I think this is a perfect example of Yeah, it's sucks, right? I'm not gonna get this exact food again, but what you can do in that instance is ask yourself. 00:20:37.000 --> 00:20:43.000 Okay, what do I like about? I want you to get like super specific. What do I like about this food? 00:20:43.000 --> 00:20:50.000 Is it a certain texture? Is it a certain flavor combination? Is it just the food in general, right? 00:20:50.000 --> 00:20:57.000 For instance, maybe you ordered some chicken dish or pasta. Let's say they had a really good pasta dish. 00:20:57.000 --> 00:21:03.000 Ask yourself, what is it about this pasta that I really like, right? Is it the certain type of sauce that they had? 00:21:03.000 --> 00:21:10.000 Maybe it's in Alfredo and you say, you know what, even though I won't be able to get this exact Alfredo. I'm gonna make this next week. 00:21:10.000 --> 00:21:22.000 I'm going to plan to make Alfredo for dinner. Sometimes just that little bit of a mindset shift can take away the feeling of like, I'm not gonna get this again, so I need to eat it now. 00:21:22.000 --> 00:21:27.000 One thing I do when I'm on vacation a lot of times is when we're out to restaurants. 00:21:27.000 --> 00:21:34.000 I mean, I would love to be like, I could come back to this restaurant and try the other thing, that's not realistic, right? 00:21:34.000 --> 00:21:40.000 We sometimes don't go back to the places we travel. So what I'll do in that instance is I will take a picture of the menu. 00:21:40.000 --> 00:21:44.000 I just did this a couple weeks ago and I'll be like, I'm gonna recreate this in some way. 00:21:44.000 --> 00:21:54.000 Is it going to be the exact thing? No, but is that okay? Also, yes, it just helps reduce that FOMO a little bit. 00:21:54.000 --> 00:21:57.000 And again, it's really just choosing between. Had got 2 kind of sucky situations, right? 00:21:57.000 --> 00:22:07.000 Either I feel this FOMO, I'm missing out, I love that you're saying I still will try a even if it's just a bite, I want to have the experience. 00:22:07.000 --> 00:22:18.000 You let yourself experience it to the degree that it's comfortable physically. And then you also kind of say, you know what, it kinda sucks that I'm, that I'm full, right? 00:22:18.000 --> 00:22:25.000 And I like to view this like we just finished a really good book, right? Or a good Netflix series, movie, whatever you want to say. 00:22:25.000 --> 00:22:34.000 That sucks. There's a little bit of sadness like, oh man, I was enjoying reading that before bed and now it's done. 00:22:34.000 --> 00:22:39.000 I guess we'll just have to, you know, look for another book. Same thing with food, you guys. 00:22:39.000 --> 00:22:42.000 Okay, I just have another meal to look forward to, right? So the more that we can kind of adapt that mind. 00:22:42.000 --> 00:22:54.000 The easier that gets, I swear guys every time I talk about the sadness of saying enough, there's so many light bulbs going off. 00:22:54.000 --> 00:22:57.000 The sadness of saying enough, there's so many light bulbs going off. Everyone's like, that makes so many light bulbs going off. Everyone's like, that makes so much sense. 00:22:57.000 --> 00:22:59.000 So I hope that makes so much sense. So I hope that that helps you. I hope that that helps you. I hope that that helps you. 00:22:59.000 --> 00:23:06.000 I hope that that helps you, especially going into you can even use this seasonally, right? I feel like every time like Starbucks does, you can even use this seasonally, right? 00:23:06.000 --> 00:23:10.000 I feel like every time like Starbucks does, they're like pumpkins by slates or something, or we make certain types of desserts. 00:23:10.000 --> 00:23:17.000 We think like, oh my gosh, I'm never going to get this again. A, you can make Christmas cookies any time of the year. 00:23:17.000 --> 00:23:32.000 Just reminding ourselves of, yeah, it kind of maybe the holiday food is, you know, I'm full that's that's kind of kind of crappy but again ask yourself how can I incorporate the parts of it that I like because we can figure out little ways to do that. 00:23:32.000 --> 00:23:44.000 Okay, love that. Okay, this question I think this question I have been asked before it says I'm 3 months in and on stage 5 and to be honest most days I feel pretty good but my body image is struggling so badly. 00:23:44.000 --> 00:23:49.000 So badly that it makes me want to jump into something to lose weight, specifically wanting to balance my blood sugar through some glue tide. 00:23:49.000 --> 00:23:58.000 So that's kind of like ozenpic the whole thing that's going on. I listened to your podcast about it and the thing that keeps ringing is choose your hard. 00:23:58.000 --> 00:24:13.000 But I feel like this path, having no food rules, is so, so hard. And yes, trying to lose weight is another hard, but at least then I'm in a smaller, more comfortable body. 00:24:13.000 --> 00:24:21.000 I am the biggest I have ever been after having my fourth baby in February and I'm really struggling to love myself through this. 00:24:21.000 --> 00:24:30.000 I honestly just want to be thin and I'm excruciating watching everyone else have their dream bodies when I'm stuck in my neckmare. I'm gonna cough once. 00:24:30.000 --> 00:24:37.000 Okay, I just wanna thank you for being so vulnerable in this question because that's what the space is about, right? 00:24:37.000 --> 00:24:44.000 So the first thing that I, there's, I feel like there's a lot that I want to unpack in this question. 00:24:44.000 --> 00:24:58.000 One, the thing that sticks out to me the most is you say I'm struggling really bad I want to jump into something to lose weight but then you say specifically wanting to balance my blood sugar through a medication that will cause weight loss. 00:24:58.000 --> 00:25:13.000 My question with that is Do you really want to go on the medication to balance your blood sugar or is that a more socially acceptable reason to want to go on the medication versus to say, I want to go on this to lose weight. 00:25:13.000 --> 00:25:23.000 Now there's no judgment here. Maybe this is a subconscious thing as well. But I'm always trying to read into these questions to see what else is going on. 00:25:23.000 --> 00:25:30.000 That is my job to help point these things. And to direct you guys to kind of coming to the conclusions that we need to. 00:25:30.000 --> 00:25:42.000 So that would be my first, my first question because the reality we can balance your hormones without going on, you know, a weight loss medication. 00:25:42.000 --> 00:25:54.000 Now, there, it, some semi glutite can have indications for blood sugar. But My question with this is do you know that your blood sugar needs balancing? 00:25:54.000 --> 00:26:02.000 Do we have, you know, indication that we would need that. Because I feel like also blood sugar is this buzzword. 00:26:02.000 --> 00:26:11.000 Wherever it says I need to balance my blood sugar. The majority of the population, our blood sugar, our bodies can balance it and we can do that through having carbs that in protein. 00:26:11.000 --> 00:26:18.000 Honestly, what I would say to you is have you watched the better blood sugar workshop in the society. 00:26:18.000 --> 00:26:26.000 Go to the resource library, type in better blood sugar. It's gonna come up. It is one of the best ones that and the cholesterol one are probably my favorite workshops. 00:26:26.000 --> 00:26:33.000 They're packed with information you guys. So that would be my first thing for you to look to. 00:26:33.000 --> 00:26:45.000 And the second thing is you say, choose your hard and you say, this path is hard and trying to lose weight isn't another hard, but at least I'm in a smaller, more comfortable body. 00:26:45.000 --> 00:26:54.000 And the thing with that is The reality with dieting, what we know is you likely won't be in a smaller, more comfortable body, right? 00:26:54.000 --> 00:27:06.000 Temporarily, maybe, but we know that 95% of diets fail and most people 2 to 5 years in end up gaining more weight than they lost, right? 00:27:06.000 --> 00:27:16.000 So even though we have this idea and this is why guys I always always point back to the research and point back to the science because it's so easy for us to say in our minds. 00:27:16.000 --> 00:27:25.000 I'll just it'll work this time right or it will make me smaller but we have so much research to show that that's just not the case, right? 00:27:25.000 --> 00:27:32.000 Now, that's through diving. Sometimes weight loss does occur within intuitive eating, so does weight gain, so does weight maintenance, right? 00:27:32.000 --> 00:27:36.000 That's not to say that, you know, if you lose a pound, you're gonna gain 5 of them back, right? 00:27:36.000 --> 00:28:00.000 That's not necessarily true. But when we do things through not listening to our bodies, That's where the issues come in so I would give you so much compassion right now and I also noticed that I would really ask yourselves, how do you feel in your body, right? 00:28:00.000 --> 00:28:07.000 And I don't mean how do you feel about your body? I mean, how do you feel in your body? 00:28:07.000 --> 00:28:12.000 How do you feel with the way that your fueling your body? How do you feel with the way that you're moving your body. 00:28:12.000 --> 00:28:16.000 Those are the things that we can work on. Right? And those are the things that are going to matter the most and we do not need a diet. 00:28:16.000 --> 00:28:21.000 Those 5 stages in the membership will guide you through that. So I think that's just one thing. 00:28:21.000 --> 00:28:35.000 That I always recommend. Search, kind of just digging into because we can say this might be the largest that I've ever felt, but it also might be the best that you've ever felt. 00:28:35.000 --> 00:28:43.000 Some people it's not. And then again, so if the answer is no, Koween, I don't feel good like I'm eating past fullness. 00:28:43.000 --> 00:28:48.000 I don't feel like I'm moving my body in a way that I want. Again, we can work on those things. 00:28:48.000 --> 00:28:53.000 That's what we talk about at the beginning of these calls every week. What is one thing that didn't feel good? 00:28:53.000 --> 00:29:04.000 Maybe you're saying, you know what, literally all I ate or carbohydrates last week and I didn't touch a vegetable, I didn't, you know, touch any protein, okay, we can work on that, right? 00:29:04.000 --> 00:29:07.000 Stage 3 is going to show you how to do that and to start fewing your body in a way that feels good. 00:29:07.000 --> 00:29:17.000 Same thing with movement, right? I would recommend watching stage 2 video 3. That's going to be the first kind of time that we talk about movement, but those are the things that I would recommend. 00:29:17.000 --> 00:29:31.000 Kind of focusing on, right? And another thing that's important is if you're having any of these kind of like panicky moments. 00:29:31.000 --> 00:29:39.000 Remember why you started this in the first place, right? It's likely that, you know, that dieting, it didn't work for you in some way, right? 00:29:39.000 --> 00:29:55.000 It didn't feel good. It just wasn't what you wanted to do. So sometimes just going back to that because we can so look through those roads colored glasses and be like, oh, it's going to be fine, you know, or dieting wasn't that bad when in reality it really sucked, right? 00:29:55.000 --> 00:30:11.000 So sometimes just getting honest about that can be super helpful. Okay, this question says I'm struggling to find balance between not tracking food and following what we talked about in stage 3, doing some meal planning and biological reconditioning. 00:30:11.000 --> 00:30:25.000 I started this and sometimes I'm not hungry around breakfast or snack time. During this time I want to rebel and say I'll just eat less for breakfast or I'm going to stick skip my snack. 00:30:25.000 --> 00:30:35.000 Is this wrong and why? It almost feels like I'm listening to my body more and I know that my hunger and fullness cues are possibly unreliable at this time. 00:30:35.000 --> 00:30:44.000 Thus, my question is, how long do I stick with the meal plan or planning your meals and how do I eventually transition out of it? 00:30:44.000 --> 00:30:51.000 Fabulous question. So again, this is what we talk about something called biological recognitioning in stage 3, essentially. 00:30:51.000 --> 00:30:56.000 When you start this journey, your hunger and foulness cues are gonna be all kinds of wonky. 00:30:56.000 --> 00:31:07.000 You're likely not gonna have very reliable ones, right? So we start with using more of the practical hunger where we give our bodies what we know that they need, right? 00:31:07.000 --> 00:31:23.000 Because listening to your bodies also includes listening to your brain and knowing what your body means. Okay, so typically we know from a biological standpoint, our bodies feel best when they have food every roughly 3 to 5 h and a mix of carbohydrates, fat, and protein. 00:31:23.000 --> 00:31:31.000 So we start off there and as we do that, you will start to get your hunger and fullness cues kind of, oh, I notice those cues. 00:31:31.000 --> 00:31:52.000 So my question to you would be, do you notice hunger queues. If someone is saying I they just have an absence of hunger cues and they don't necessarily ever feel strong hunger queues, that's assigned to me that your hunger queues are kind of like still sleeping from their dieting days and what 00:31:52.000 --> 00:32:02.000 biological recognitioning does is it starts to wake them up. So in the stage 3 videos in the stage 3 workbooks as well, we talk about different signals. 00:32:02.000 --> 00:32:12.000 Of hunger, right? So how do you know that you can stop being so kind of like planned with your meals, you start to have those signals. 00:32:12.000 --> 00:32:18.000 Do you ever notice, you know, your mind starts to wander towards food. Do you ever notice a grumbling in your stomach. 00:32:18.000 --> 00:32:24.000 Do you ever notice more of those? And I also want to point out they're more subtle hunger cues, right? 00:32:24.000 --> 00:32:30.000 A lot of times we might feel when we get ravenous, but we can't feel those more moderate ones. 00:32:30.000 --> 00:32:48.000 When you can start to feel those more moderate hunger cues is a good sign that okay now I can kind of start listening to my body and if I'm not hungry at a snack time I don't need to force it, but again at the beginning our bodies need kind of a little like TLC. 00:32:48.000 --> 00:32:59.000 We gotta kind of like baby them a little bit to give them the energy that they need. Specifically, if you are coming from a restrictive background, then it is very important to, like I said, use some of that practical hunger. 00:32:59.000 --> 00:33:19.000 In the beginning. So that's really how you know the more that you can. Listen to your body because the thing is if we just started off trying to listen to our bodies. 00:33:19.000 --> 00:33:27.000 If we don't have any hunger cues, we're probably not going to give our bodies the amount of energy that they need throughout the day, right? 00:33:27.000 --> 00:33:35.000 And then when We only have those ravenous hunger queues, we're likely gonna binge and that just kind of honestly creates a restrict bench cycle. 00:33:35.000 --> 00:33:45.000 So the more that you can kind of quite literally recondition your body to get used to food is coming you can give me those hunger cues. 00:33:45.000 --> 00:33:51.000 The easier it's going to going to be. Okay, so what also what we talk about in stage 3. 00:33:51.000 --> 00:33:57.000 The last thing I'll say on this is you want to focus on hunger queues before fullness queues. 00:33:57.000 --> 00:34:05.000 Hunger cues are much more biological and they come back sooner. Fullness cues are a little bit more nuanced, okay? 00:34:05.000 --> 00:34:07.000 So I hope that helps. In terms of how, well, how long is that coming, right? Typically one to 3 months. 00:34:07.000 --> 00:34:19.000 Most society members say they'll be in stage 3 for about one to 3 months. If you haven't had as restrictive of a background. 00:34:19.000 --> 00:34:22.000 It may be quicker for you. If you have a very restrictive background. Like I said, it sometimes it can take a few months. 00:34:22.000 --> 00:34:35.000 For those to come back. So I hope that helped. Alright, next question says, hello, I am new to intuitive eating. 00:34:35.000 --> 00:34:47.000 I have been dieting for 9 years and I didn't realize it. Most recently I was in a program that taught abstinence from flour and sugar as it was the cure for quote unquote food addiction. 00:34:47.000 --> 00:35:05.000 I have been binge free for 5 months in practicing intuitive eating for 2 months. Since I have been reintroducing my previously forbidden foods, and have there have been moments where I continue to eat past fullness, which has been, I've been pretty keen and identifying things like popcorn or chips. 00:35:05.000 --> 00:35:14.000 My question is, how do I continue to incorporate previously deemed bad or quote unquote addictive foods without eating it and impulsively or beyond fullness? 00:35:14.000 --> 00:35:20.000 Do I keep incorporating them? Do I do this on a regular basis? Or should I implement boundaries in the beginning? 00:35:20.000 --> 00:35:23.000 For example, perhaps I eat the ice cream while my family and friends but don't keep the ice cream in my house. 00:35:23.000 --> 00:35:32.000 Any guidance would be appreciated. I've got all the guidance for you. I literally teach you how to do this step by step in stage 4. 00:35:32.000 --> 00:35:49.000 So this person is currently on the form in the coaching events tab where you submit your questions. There is a place for you to let me know what stage you're in and that's helpful for these specific instances because with this, this person says they're on stage one. 00:35:49.000 --> 00:35:56.000 Okay, you are getting so excited and I love that, but we don't actually break food rules until stage 4. 00:35:56.000 --> 00:36:03.000 Now I know that seems super far off. That does not mean that you can't allow yourself to eat those foods, right? 00:36:03.000 --> 00:36:09.000 But what that means is we don't need to stack our how our house, our pantry or freezer with those things. 00:36:09.000 --> 00:36:17.000 And the reason with that is because we need to get those hunger and fullness cues back in stage 3 before we can focus on those things. 00:36:17.000 --> 00:36:23.000 If we skip that step and we go right to eating the previously deemed bad foods, of course we're not going to know how to stop. 00:36:23.000 --> 00:36:36.000 This was my huge realization and why I teach the baby steps the structure, the process that I do because I always talk about my chocolate cake incident. 00:36:36.000 --> 00:36:40.000 If you've been a member, you've probably heard this. I said I was going to reintroduce all those fear foods, right? 00:36:40.000 --> 00:36:51.000 And I ended up eating a whole chocolate cake. And it just kept happening time after time. And what I realized was, of course, I'm not going to know how to stop eating these foods. 00:36:51.000 --> 00:36:57.000 I don't have strong hunger and fullness cues back, right? So we in the society break those things into? 00:36:57.000 --> 00:37:06.000 So. I recommend you spend about one to 2 weeks each in stages one and 2. That is going to lay the foundation of your intuitive eating journey. 00:37:06.000 --> 00:37:14.000 We understand why diets don't work. We understand what potentially could happen to our weight. We understand how to rewire our brain. 00:37:14.000 --> 00:37:21.000 We're working on body image. That is the foundation of everything. And then we start getting getting to the food stuff. 00:37:21.000 --> 00:37:25.000 So I just want to make sure that you have a really good. But to kind of answer your question, I don't recommend when you get to stage 4. 00:37:25.000 --> 00:37:33.000 I don't recommend when you get to stage 4 doing this all at once. I work on a process called. Doing this all at once. 00:37:33.000 --> 00:37:40.000 I work on a process called habituation, I work on a process called habituation, which essentially we're gonna start with habituation, which essentially we're gonna start with one food, one very specific food, not the hardest food, one very specific food, not the hardest food, one very specific food, not the hardest 00:37:40.000 --> 00:37:43.000 food, one very specific food, not the hardest food, so when you say, is it okay to, not the hardest food. So when you say, is it okay to implement some boundaries in the beginning? 00:37:43.000 --> 00:37:45.000 I would say, is it okay to implement some boundaries in the beginning? I would say absolutely, absolutely. 00:37:45.000 --> 00:37:49.000 And I know that is kind of contradictory to a lot of boundaries in the beginning, I would say absolutely, absolutely. 00:37:49.000 --> 00:37:54.000 And I know that is kind of contradictory to a lot of the advice that you see on Instagram of no just I highly do not recommend doing that. 00:37:54.000 --> 00:38:00.000 Can you? Absolutely. But again, firsthand experience and from a lot of the members in the society. 00:38:00.000 --> 00:38:17.000 It is so, so successful to work a little bit slower with this. So rather than saying I'm gonna go buy 5 pines of ice cream, if you say I would feel more comfortable the first time, maybe going out with my significant other, splitting a cone that feels safe to me. 00:38:17.000 --> 00:38:22.000 That is a great baby step. That is a great baby step. I'm getting like so excited you guys. 00:38:22.000 --> 00:38:23.000 That is a great baby step for you. And then maybe you realize ice cream wasn't that scary. 00:38:23.000 --> 00:38:33.000 Maybe I can bring a pint into the house, right? And then, you know what? I'm gonna put it into a bowl. 00:38:33.000 --> 00:38:42.000 I'm gonna allow myself to sit and focus on it. Highly don't recommend, also just eating things out of the container, make it an experience. 00:38:42.000 --> 00:38:59.000 I think you're gonna love you are going to love the structure that is in stage 4. So I really recommend again you can eat those foods but I wouldn't recommend pushing it and making that your focus focus on everything in stage 3 first and then we'll get to breakdown food drills. 00:38:59.000 --> 00:39:05.000 Some people, when they go through stage 3, they literally don't change anything with the foods that they're eating, right? 00:39:05.000 --> 00:39:11.000 Maybe they stick to, they don't try to go for the French fries for a carbohydrate they stick to sweet potatoes, right? 00:39:11.000 --> 00:39:14.000 That's okay. We're not trying to necessarily push the envelope on the food rules quite yet. 00:39:14.000 --> 00:39:23.000 Because like I said, a million times in this call, I feel, we don't want to overwhelm ourselves. 00:39:23.000 --> 00:39:36.000 And that is the biggest reason that people. Kind of drop out of into trying intuitive eating and I almost did too and so try to keep you from having that because if you can just kind of skip that. 00:39:36.000 --> 00:39:47.000 Start, stop, you're gonna get there so much faster. Okay, this question says any tips to find comfort in those moments when you're struggling with bad bad image? 00:39:47.000 --> 00:39:51.000 Why do we eat to comfort ourselves when we don't like our size? How do you overcome those intense feelings of not being happy with your body? 00:39:51.000 --> 00:40:08.000 Oh, such a good question. I was listening to a podcast the other day and they had said like I eat because I'm unhappy. 00:40:08.000 --> 00:40:14.000 Movie. I couldn't tell you what movie. But that's kind of what you're what you're getting at here. 00:40:14.000 --> 00:40:25.000 And I think that the first thing that I always recommended I've touched on this is asking yourself When you say those uncomfortable moments, I'm struggling my body, I ask myself, this is literally what I do. 00:40:25.000 --> 00:40:34.000 Okay, am I feeling bad in my body or am I feeling bad about my body? 2 very, very different things. Okay. 00:40:34.000 --> 00:40:39.000 If I'm feeling bad in my body, that means Ibotomic, tummy ache, that means I ate past fullness. 00:40:39.000 --> 00:40:43.000 Maybe, you know, I haven't been moving my body in a way that feels good. That's one thing. 00:40:43.000 --> 00:40:51.000 Another thing is I feel fine. I just don't like the way that I look, right? Those are 2 very different things. 00:40:51.000 --> 00:40:59.000 And we would approach them differently. If you are saying, I don't feel good in my body, I physically don't feel good. 00:40:59.000 --> 00:41:03.000 I feel like I'm eating past fullness. I feel like I'm not moving my body. 00:41:03.000 --> 00:41:13.000 Then I think that what we want to do in that instance is to say, okay, again, how can we work on those things, right? 00:41:13.000 --> 00:41:21.000 How can we work to fuel our body in a way that actually feels good to us? How can we work on moving our body in a way that feels good. 00:41:21.000 --> 00:41:37.000 Those are the things that we want to focus on. If the answer is I feel fine in my body, but I just don't like the way that I look in my body, though that's another thing and I would recommend going back through stage 2, which we talk all about body image. 00:41:37.000 --> 00:41:43.000 It is also very, very normal to go through videos multiple times, you guys. It's kind of like when you watch. 00:41:43.000 --> 00:41:56.000 Like a movie right a lot of times you watch it the second the third time you pick something else up we do also have a really really good workshop in the resource library called if you just type in bad body image. 00:41:56.000 --> 00:42:04.000 It's called how to survive a bad body. In this day, week, month or year and it's super good, gives you lots of tangible tips. 00:42:04.000 --> 00:42:11.000 So I know a lot of people will listen to that when they, have a negative body image time that can be really great. 00:42:11.000 --> 00:42:22.000 But another thing with if you're saying I feel bad about my body I was listening to podcast recommendation for you. 00:42:22.000 --> 00:42:39.000 The lazy genius, how to kindly navigate a changing body. Such a good episode you guys I would highly highly recommend I'll say it again the lazy genius is the podcast and the title if you just Google it I'm sure it'll come right up, how to kindly navigate a changing body. 00:42:39.000 --> 00:42:54.000 And she said a line that's just really stuck with me and it is that you can't fix an internal problem, the way that you feel about your body, feeling that your body is not good enough, having this perception of your body. 00:42:54.000 --> 00:43:00.000 With only an external solution. We have to do the work on our own thoughts and beliefs about our body in order to help that. 00:43:00.000 --> 00:43:16.000 So I think that that is. Just such a good. Way to reframe. Things and understanding, okay, I need to focus on the body image side of things, right? 00:43:16.000 --> 00:43:28.000 I just absolutely, absolutely loved that line. Okay, guys, we are at 45 min my goodness time has flown. 00:43:28.000 --> 00:43:35.000 I hope that this coaching call was helpful for you if your question did not get answered go back submit it for next week it'll be right at the top. 00:43:35.000 --> 00:43:50.000 But I hope that if we had new members, you learned something. I hope that if we've had veteran members on here that you feel like you have just maybe connected with people and sometimes. 00:43:50.000 --> 00:44:06.000 Not every call is going to have groundbreaking advice for you. Every call is absolutely different, but sometimes it's just nice to connect and brief center and just sometimes hear things that maybe you've heard before and sometimes that they hit differently. 00:44:06.000 --> 00:44:24.000 I was listening to a podcast on a specific topic and it was no information that I hadn't heard before, but sometimes just hearing it explained with a new scenario or hearing explained from a new perception was just like it was reinvigorating. 00:44:24.000 --> 00:44:36.000 So I hope that like I said, whether you are new, whether you have been here for a while that this has been maybe just nice little reset in the middle of your week, especially coming off of your in the US a holiday weekend here. 00:44:36.000 --> 00:44:54.000 But we are here for you, especially as we go through navigating these summer months and I just want to say a big thank you to all of our members whether you are on here live whether you were watching the replay we truly are stronger against the pull to diet together and I could not ask for a more amazing community than everyone that we have here. 00:44:54.000 --> 00:45:13.000 You guys are so welcome. I'm so glad that it was helpful. Go have a lovely, lovely rest of your day and I am going to go make a decap cup of coffee because in true light of my what I'm working on going back to the beginning of this call is I know that even though I want that 00:45:13.000 --> 00:45:17.000 caffeine, it's probably not going to make me feel super good and really honestly what I want is the taste. 00:45:17.000 --> 00:45:25.000 So, all right, I'm going to