154. Group Coaching June 21st

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 the call 13:05 - How to know that I have my hunger and fullness cues back? I sometimes feel hungry and it disappears after few minutes is this normal or it is because I still haven’t gotten them? 16:59 - I struggle with cravings. I just finished stage 3, and I think I am ready for stage 4. I've done biological reconditioning, and I always make sure I eat a nutricious meal before I eat the chocolate. I quit drinking Coke zero a few days ago. Have heard before that the artificial sugar in those drinks can cause sugar cravings. I know some of it is emotional, but why do I want sweets all day? I never feel satisfied, I just want more. To reference; I dont eat sweets all day, but I could have. And is the diet soda thing really a thing? 22:26 - You talked about the analyse of the binge or the overeating But sometimes there is no appareant reasons. Sometimes we ate our biological needs for 2 weeks, we move our body gently without over exercices, there is not major stress events etc.. Should we still try to find the why? or to analyse even tho there is no real answer. Why does this happen ? Is it because its just a habbits? 24:39 - I just got my blood work done. All my labs looked great, except my HDL cholesterol (which I guess is your good cholesterol?) . I looked up ways to increase that and the number one advice is weight loss (which obviously isn’t actually HELPFUL advice). Do you have any behavior tips to increase our good cholesterol? 26:11 - Protein: I keep hearing you say to add protein but I am consider about what actually “counts” as a protein. I have some diety rules around this and just need a list 27:31 - I have joined this community looking to find real food freedom which to me means, eating and NOT eating without guilt. I particularly struggle with the latter. There are some times that I’m not really feeling hungry, or I’m bloated, or the food options available I know are not going to make me feel well, but as soon as I think “no worries, skip this meal, you can eat later”, anxiety starts building up. Two voices compete in my head, one that says “Yes! Skip the meal, it will help you control weight”, and the other that shouts “OMG! We’re back on diet-mode, I can’t cope with this.” I observe friends that have healthy relationships with food and they can eat and not eat in a healthy way, without guilt nor anxiety, in both situations. 30:52 - How to explain your "new life" and choices to people (family friends) who has been with you restricting and also learning from you what to eat/not eat for the past... many years? I am the one in Family who everyone considers as "she knows about "healthy/unhealthy" nutrition. My Family, especially my husband, changed some eating habits because of my influence. It will be so new for them that I am changing now and... I am not sure how to approach those talks, comments, questions. 34:40 - I am in a somewhat larger body and I would assume over my set point weight. For context I have been all the way through the stages twice. My question is, I am trying to find a way to talk to myself about sugary foods. I swear I could eat sugary foods all day long. It doesn’t really make me feel physically bad but I worry that down the road it could lead to diabetes/health issues. On one hand I want to tell myself to limit the amount because of future health probs but I can feel the restriction in that and on the other I want to tell myself that I can eat them anytime, they’re all allowed, etc… but I feel like I reach for them more often then not with that mindset! How do I find a middle ground there?? 39:09 - Hi! I'm in a weird spot. I still have lots of food rules, that lead me to restrict mentally and physically during the day. For example, I absolutely would never put peanut butter on my yogurt bowl in the morning, but then sometimes end up binging the peanut butter at night. I'm on stage 3 and still have a really hard time not cleaning my plate or listening to fullness. What do I address first? I want to eliminate any binges, but it's hard when I know my food rules are contributing to them, but food rules aren't until stage 4 and I'm still unable to stop eating when I'm full at dinner ... help! 00:00:00.000 --> 00:00:08.000 We're gonna hit record. Hello, everyone! Welcome to today's group coaching session. 00:00:08.000 --> 00:00:18.000 You have myself here, and Nicole, and we are exciting to spend about the next 45 min with you guys answering some questions, leading us through our usual weekly reflection, that we do here. 00:00:18.000 --> 00:00:29.000 So we're excited to get started. If you are a new member, we're continuing to let people in here. 00:00:29.000 --> 00:00:43.000 Please let us know in the chat. If this is your first group, coaching session, whether you are Brand Spanankin, new to the membership, or whether this is just simply your first time. Well, we got more people rolling and rolling in. 00:00:43.000 --> 00:00:57.000 I love it, or your first got time on a call. I haven't the chat open here you are, gonna love, these group coaching sessions, whether you have been on this journey for a year, multiple years. 00:00:57.000 --> 00:01:05.000 Or if this is literally like your first day, you're gonna get a lot from this and we're gonna answer questions from all over the spectrum of things. 00:01:05.000 --> 00:01:10.000 And pretty much, I can guarantee you'll come away with at least one nugget of wisdom. 00:01:10.000 --> 00:01:12.000 All of these coaching sessions are a little bit different. 00:01:12.000 --> 00:01:29.000 If you ever can't make them, we have the reviews, the audios of them available as well as with timestamps of questions, so if you ever can't make it, that's okay. 00:01:29.000 --> 00:01:30.000 Okay. 00:01:30.000 --> 00:01:33.000 We will love heavy guys on here, because one of the first things that we start off these group coaching sessions with is a little bit of a reflection. 00:01:33.000 --> 00:01:35.000 So we do this every single time it's something that we really recommend. 00:01:35.000 --> 00:01:44.000 Members do every week, and we are going to just talk about your what we call 2 W. 00:01:44.000 --> 00:01:48.000 So the first one that we're going to talk about is your win. 00:01:48.000 --> 00:01:53.000 So with this, we want to just think through the past week, and we want to think about one thing. 00:01:53.000 --> 00:01:57.000 That was a win for you. One thing that went well, go ahead and share it in the chat. 00:01:57.000 --> 00:01:58.000 We always talk about some of the wins, and if you are a new member, I see. 00:01:58.000 --> 00:02:04.000 Christa says, this is my first year closing session. 00:02:04.000 --> 00:02:11.000 I've been a member for 2 months. Share some inspiration for Krista in the chat. 00:02:11.000 --> 00:02:15.000 Mcallus is I moved on to Stage 4. That is absolutely a win, and some weeks I always just like to say you might have really, really big wins in some weeks. 00:02:15.000 --> 00:02:24.000 It might just be. You know what. I'm still here. 00:02:24.000 --> 00:02:25.000 I'm still doing it. I'm either attending live or listening to the replay. 00:02:25.000 --> 00:02:51.000 Not every week is going to have these big monumental wins, but the more that we can have this reflection and notice that I am moving in the direction of being able to have eating be easy and being able to not feel frustrated by food, and not having consumed so many of my thoughts what matters most is 00:02:51.000 --> 00:02:56.000 the trajectory where you're going rather than where you're at right now. 00:02:56.000 --> 00:03:13.000 So I always just like to remind people of that. But thinking about things, if we do have some of those big wins, were you a allowed yourself to do something, or you recognized fullness then what that isn't going to do is it's going to create motivation for you to want to then go 00:03:13.000 --> 00:03:19.000 ahead and create more of that right motivation is like, I always use this example. 00:03:19.000 --> 00:03:23.000 It's like a snowball. When when I was little, we'd always, you know, roll it. 00:03:23.000 --> 00:03:29.000 I live in the Midwest we'd roll a big snowball started off as a small thing, and you add a little bit to it every time. 00:03:29.000 --> 00:03:35.000 But then you have this giant thing by the end of it, and that's exactly the same thing here. 00:03:35.000 --> 00:03:36.000 So, even though it seems like maybe some weeks that's I didn't do that much for it. 00:03:36.000 --> 00:03:44.000 I see Christa in the comments, as saying, I started following more diverse health and accounts on Instagram. 00:03:44.000 --> 00:03:54.000 Maybe things aren't necessarily we didn't have these huge monumental breakthroughs. 00:03:54.000 --> 00:04:00.000 But hey, it's Ide did this one thing right? That is definitely definitely a win. 00:04:00.000 --> 00:04:05.000 So in the last thing. If you are new here, it's scary right? 00:04:05.000 --> 00:04:10.000 It feels hard. It feels like a lot of work to literally undo decades of diet culture. 00:04:10.000 --> 00:04:11.000 But if we can just break it down into baby steps, we can just say, Okay, I'm moving in that direction. 00:04:11.000 --> 00:04:19.000 It makes the whole journey feel a lot less daunting. 00:04:19.000 --> 00:04:36.000 And when we're talking about actual human behavior change the more that we can prevent that daunting feeling, the more we're actually going to change our behaviors literally learn a new way about thinking about food. 00:04:36.000 --> 00:04:41.000 Okay, so love that. So I'm gonna go ahead and read some of the wins in a minute. 00:04:41.000 --> 00:04:46.000 But before I do that I wanna get you guys started on your working on so we have some of those to read. 00:04:46.000 --> 00:04:47.000 So then we have our win. We have the good thing that happened this past week. 00:04:47.000 --> 00:04:56.000 We then want to kind of flip the script and ask ourselves what didn't go so well this week right? 00:04:56.000 --> 00:05:03.000 And we want to kind of not get down on ourselves. We want to just pretend just like you are a scientist. 00:05:03.000 --> 00:05:09.000 Looking back on the past week, sifting through data what went well and what maybe didn't go. 00:05:09.000 --> 00:05:11.000 So well, right, we're doing this all non-judgmentally, and we just kind of want to think about that a little bit. 00:05:11.000 --> 00:05:22.000 And what we wanna do with that information is, ask ourselves, what can we do next week to help us? 00:05:22.000 --> 00:05:30.000 That we go smoother right to help kind of resolve that, or work on that thing, and, as always, you might think of a million things right. 00:05:30.000 --> 00:05:35.000 Sometimes we have, weeks where it's just like that was a week, and we just have a lot of stuff that went on. 00:05:35.000 --> 00:05:43.000 And that's okay. But again, preventing overwhelming, preventing that daunting feeling of I have to fix all of these things. 00:05:43.000 --> 00:05:51.000 Just pick one thing. Think about this way. If we can work on one thing next week, cool, then we are like, I feel comfortable with that. 00:05:51.000 --> 00:06:04.000 Then we can add something else on. That is how you get incrementally better at your relationship with food, at truly learning a new way of thinking about food and having it take up a lot less brain space. 00:06:04.000 --> 00:06:08.000 So think about that one thing, and what can you do right? 00:06:08.000 --> 00:06:14.000 So here's an example. Sleep, if you guys know, is a common one that comes up for me. 00:06:14.000 --> 00:06:21.000 Common common one that comes up for me and it's also okay for to have those ones that you just kind of struggle with. 00:06:21.000 --> 00:06:25.000 And sometimes what you might notice is a lot of times. Those are the ones towards kind of the bottom of our hierarchy of needs. 00:06:25.000 --> 00:06:33.000 Where it's like the fundamental ones, right like, if my sleep is out of whack, I can. 00:06:33.000 --> 00:06:37.000 You know all the other stuff is probably not gonna fall into line. 00:06:37.000 --> 00:06:43.000 So just kind of thinking about always having our basic needs met first for me, sleep. 00:06:43.000 --> 00:06:44.000 So rather than saying, I'll get better sleep next week. 00:06:44.000 --> 00:06:56.000 It's what does that look like what am I going to do to make that happen for me that might look like, okay, you know what I'm gonna go up to bed 30 min earlier. 00:06:56.000 --> 00:07:01.000 I'll start reading and I'm going to set myself a bedtime and say, Okay, you know what? 00:07:01.000 --> 00:07:04.000 Then that's my time to just kind of close my eyes. 00:07:04.000 --> 00:07:14.000 Go to bed. Maybe it's you if you tend to scroll, putting your phone in a different room, get very, very tangible about what you can do to work on that. 00:07:14.000 --> 00:07:22.000 So go ahead in the chat and throw what you are going to work on this coming week, into the chat, and I'll read some of the the wins that we have. 00:07:22.000 --> 00:07:25.000 So Mikella says. She moved on to Stage 4. 00:07:25.000 --> 00:07:33.000 Stephanie said I was hungry around 11, and I decided to eat my lunch early rather than waiting until my regular lunchtime. 00:07:33.000 --> 00:07:34.000 Like I haven't the past. That is a huge, huge win, because that is one of those like psychological things. 00:07:34.000 --> 00:07:49.000 And a lot of times I feel like when this happens, we think like, well, what happens if we think it has to be either. 00:07:49.000 --> 00:07:50.000 I eat my lunch now and then. I have a longer time until you know my afternoon snack. What! 00:07:50.000 --> 00:08:06.000 Maybe you just get hungry again, right? Because sometimes I think well, if I eat my lunch early, then I have a longer time before you know my afternoon snack, or before dinner, or whatever it is. 00:08:06.000 --> 00:08:14.000 What if you just maybe if you if that happens, you get hungry again, you just have another snack right sometimes you just so overthink about okay, how is this gonna play into the rest of the day and yes, having some sort of a plan for your day. 00:08:14.000 --> 00:08:32.000 When you are gonna have access to food can be important. But sometimes you're just like, overthink that we have to have every single thing planned out to a T so I love that that is great. 00:08:32.000 --> 00:08:36.000 Alexey says this is her first group. Call out to a tee, so I love that that is great. Alexey says this is her first group. Call Welcome. 00:08:36.000 --> 00:08:47.000 I hope you absolutely love it. Krista was the one who said she followed more diverse accounts, and Jen says Win is being more mindful with my eating, and foring and slowing down and noticing it. 00:08:47.000 --> 00:08:57.000 Textures and flavors. I love that, and that goes really along well with our mindful eating challenge that we're doing in the membership this month. 00:08:57.000 --> 00:09:02.000 I've loved seeing all of your guys's posts in the Facebook group about that. 00:09:02.000 --> 00:09:23.000 Just, being more just, mindful, boast with the active eating, what foods make our body feel good I feel like mindfulness is almost kind of like a buzzy word nowadays, but I mean sometimes sometimes words become buzz words for a reason, because it truly is important to that popular and I feel like 00:09:23.000 --> 00:09:41.000 that's definitely definitely one of them. So before we get into our questions, I always like to do just a little bit of anything that's currently going on in my life, or any tips or anything that I could kind of share with you guys and one thing that I feel like we always talk about I get a lot 00:09:41.000 --> 00:09:50.000 of questions, about is travel. How do I eat? Intuitively when I'm traveling and there's a there's so many things that we could talk about this. 00:09:50.000 --> 00:09:54.000 I think a couple tips that I'm actively doing is a member. 00:09:54.000 --> 00:09:55.000 Don't cut back before, because you are just setting yourself up to eat more on your trip. 00:09:55.000 --> 00:09:58.000 Feel more out of control and probably be cranky right, and no one likes that. 00:09:58.000 --> 00:10:01.000 So make sure that we're not cutting back before pack. 00:10:01.000 --> 00:10:15.000 Snacks. I think that that is super important, and this is where we can use a little bit of jump to nutrition with our snacks. 00:10:15.000 --> 00:10:19.000 So, as I was packing some different things, thinking about okay with my snacks. 00:10:19.000 --> 00:10:31.000 What are some things that can give me ideally? 2 out of the 3 macronutrients, because I know that that's something that's going to help me feel full longer. And there's nothing worse than being on a plane. 00:10:31.000 --> 00:10:32.000 And just feeling like I am starving, and sometimes there's nothing you can do about it. 00:10:32.000 --> 00:10:42.000 And yes, you can. Obviously, enjoy the cookies and whatnot, but sometimes we need something more than cookies. 00:10:42.000 --> 00:10:48.000 So just thinking through a little bit of gent, nutrition could be great, I personally love individual things of peanut butter and an apple. 00:10:48.000 --> 00:11:00.000 I think apples travel really well. Protein bars, nuts, and then we do typically always like to bring some kind of candy, just something sweet, cause you never know when that's when that's gonna strike. 00:11:00.000 --> 00:11:16.000 Just planning some different snacks to have as you're traveling, especially when you might not know when you're going to eat next can be just a couple important things to do, and then, just I think one big thing to do when you're traveling is if you're traveling with other 00:11:16.000 --> 00:11:19.000 people have conversations with each other, and just kind of thinking. 00:11:19.000 --> 00:11:24.000 What does our day look like today? You know? It might be that we're planning on going out to brunch, and then just kind of grazing. 00:11:24.000 --> 00:11:34.000 Stopping to get cookies or, you know, ice cream, whatever it is, and then, having, you know, we won't be eating till a little bit later. 00:11:34.000 --> 00:11:53.000 Just kind of having that conversation. Sometimes I feel like we can feel like food is a little bit of a taboo conversation, but having some sort of an idea so everyone's on the same page from the stance of everyone's gonna be taken care of if someone needs to stop we can do that and just kind. 00:11:53.000 --> 00:12:02.000 Of allow because no one wants to also be sitting there just feeling angry and like forcing themselves through it, because then you're not gonna make really great memories right? 00:12:02.000 --> 00:12:08.000 So just a couple of little insights to noodle on before we get into our questions. 00:12:08.000 --> 00:12:13.000 So, Nicole, if you want to pop up the questions, we will go ahead and get started. 00:12:13.000 --> 00:12:21.000 I'm going to do the first half of our questions, and then I will hand it over to Nicole to do the second half. 00:12:21.000 --> 00:12:37.000 If you are a new member, you can submit questions all throughout the week, and then we come on here and we answer them every single week, and then we come on here and we answer them every single week. There is a form that you can submit in the membership sites if you on the coaching and events tab it's 00:12:37.000 --> 00:12:38.000 linked right there you can submit them throughout the week. 00:12:38.000 --> 00:12:55.000 You can also post in our private Facebook group. But if there's any, ever anyone that you want to, Nicole or or I to elaborate on a little bit more, or to answer directly, this is going to always be the best place, and we get through, as many as we can in our time together, and if any 00:12:55.000 --> 00:12:57.000 of your questions. Don't get answered on a live call. 00:12:57.000 --> 00:13:04.000 You can always submit them again for next week, and they'll go right to the top because we do answer them in order. 00:13:04.000 --> 00:13:05.000 Okay, alright, we'll go ahead and get into our first call. 00:13:05.000 --> 00:13:08.000 So the first one says, How do I know that I have my hunger and fullness? 00:13:08.000 --> 00:13:16.000 Cues back. I sometimes feel hungry, and it disappears. After a few minutes. 00:13:16.000 --> 00:13:20.000 Is this normal? Or is it because I still haven't gotten them? 00:13:20.000 --> 00:13:29.000 Very good question. So this member is in Stage 3. We talked about getting hunger and fullness keys back. Now this is always important. 00:13:29.000 --> 00:13:46.000 We ask you guys what stage you're on just because for this specific question, if someone is on stage number one, I don't expect you to have strong hunger and fullness queues right in Stage 3, because they're all wonky from dieting in stage 3 we talk about how to get strong 00:13:46.000 --> 00:13:52.000 hunger and fullness cues back. A and in that stage we talk about something called biological reconditioning. 00:13:52.000 --> 00:13:59.000 Essentially, we're refueling your body after dieting so you can get those strong hunger and fullness. 00:13:59.000 --> 00:14:06.000 Cues back, and sometimes we might be so far detached from our hunger and fullness queues that we don't necessarily like what does that even feel like? 00:14:06.000 --> 00:14:13.000 I don't know, and sometimes they can be very faint right? 00:14:13.000 --> 00:14:14.000 Sometimes we feel like I can feel them, and then they disappear. 00:14:14.000 --> 00:14:22.000 Was I just actually bored? Was I just sometimes what I fall into? 00:14:22.000 --> 00:14:25.000 Procrastinating was it actual hunger, right? 00:14:25.000 --> 00:14:30.000 And I think one of the biggest ways to know. Do I feel like I have my hunger cues back is, do you feel like your body? 00:14:30.000 --> 00:14:43.000 Is giving you signals throughout the day to fuel it with the amount of food that makes you feel good. 00:14:43.000 --> 00:14:48.000 I think that is probably the best way to describe it, because hunger cues are going to be different for every single person right? 00:14:48.000 --> 00:14:56.000 Some people might have more physical hunger. Cues like maybe your tongue actually grumbles. 00:14:56.000 --> 00:15:01.000 Some other people might have more like mindset kind of hunger cues. 00:15:01.000 --> 00:15:02.000 Maybe their mind search to wander, they start to get fatigued. 00:15:02.000 --> 00:15:22.000 Hunger cues can be very personal and individualized, but when it comes down to it it's really like looking back on the amount of food that you're eating and asking yourself, does that feel like it's giving me the energy that I need? 00:15:22.000 --> 00:15:28.000 Do I feel like I'm feeling my body with the amount of food that feels good, that it needs. 00:15:28.000 --> 00:15:34.000 Because if your if you were to say right now sometimes I feel hunger and it disappears. 00:15:34.000 --> 00:15:45.000 After a few minutes, and then you get to the end of the day, and you're like, Well, I've hardly eaten anything that might tell me that maybe we don't have strong hunger and fullness cues yet. 00:15:45.000 --> 00:15:54.000 But if you're saying this and says, You know I was sitting at my desk, and then I thought about the shipping salsa that I had upstairs. 00:15:54.000 --> 00:16:02.000 But then, once I got back into work, then I really didn't think about them, and you know, when it came lunchtime I ate my lunch as usual. 00:16:02.000 --> 00:16:15.000 That could be a sign of maybe just a very normal kind of maybe that was a thought of kind of like boredom eating, or just kind of just so, maybe just remembering something good that we had in the pantry. 00:16:15.000 --> 00:16:22.000 So there's not necessarily like one. How do I know that I've gotten them back? 00:16:22.000 --> 00:16:32.000 I would focus less on the specific hunger queue, and actually zoom out and ask yourself, Do I feel like I'm feeling my body at a cadence throughout the day that I'm getting what my body needs. 00:16:32.000 --> 00:16:42.000 I feel like my body's starting to be able to understand how much it needs, and that would be a good signal of okay. 00:16:42.000 --> 00:16:43.000 I've gotten my hunger cues back, I'm able to follow them. 00:16:43.000 --> 00:16:53.000 My body's feeling good with the amount of food that it's eating, and then that's where we'd like we move on to Stage 4. 00:16:53.000 --> 00:16:59.000 So let me know if you have any follow-up questions on that you can always submit another one for group coaching next week for any follow-ups on that. 00:16:59.000 --> 00:17:06.000 But I hope it helps alright. Next one here. This one says, I struggle with cravings. 00:17:06.000 --> 00:17:07.000 I just finished Stage 3, and I think I'm ready for stage 4. 00:17:07.000 --> 00:17:12.000 I've done the biological reconditioning. So what we just talked about she's gotten her hunger and fullness. 00:17:12.000 --> 00:17:20.000 Use that. And I always make sure I eat a nutritious meal before I eat the chocolate. 00:17:20.000 --> 00:17:23.000 I quit drinking Coke 0 a few days ago. 00:17:23.000 --> 00:17:28.000 I have heard before that the artificial sugar in those drinks can cause sugar cravings. 00:17:28.000 --> 00:17:33.000 I know some of it is emotional, but why do I want suites all day? 00:17:33.000 --> 00:17:37.000 I never feel satisfied. I just want more to reference. 00:17:37.000 --> 00:17:42.000 I don't eat sweets all day, but I could, and is the diet soda a real thing? 00:17:42.000 --> 00:17:43.000 So I'm gonna address the diet soda thing first. 00:17:43.000 --> 00:17:59.000 So there is a lot of talk about. Well, if you eat artificial sweet sweeteners, it's gonna make you want those things more in here is a way to look at it when we eat something that has an artificial suite in her in it. 00:17:59.000 --> 00:18:09.000 When we actually want the real thing. Then we're probably gonna have to eat more of that thing to satisfy our cravings right? 00:18:09.000 --> 00:18:18.000 So it's not that the artificial sweeteners necessarily are the thing that is making you crave that sugar. Sweet things more. 00:18:18.000 --> 00:18:28.000 It could be the fact that you're not actually allowing yourselves to eat the sweet thing that is making you use more of the artificial sweeteners to satisfy yourself. 00:18:28.000 --> 00:18:32.000 So that's kind of like one thing with it. 00:18:32.000 --> 00:18:37.000 So I personally don't think there, there's anything wrong with artificial sweeteners. 00:18:37.000 --> 00:18:38.000 I also don't think that they're necessarily a diet culture. 00:18:38.000 --> 00:18:50.000 I think, depending. So if someone first of all, all Cokes have different tastes Coca-cola tastes different, the diaco taste different than Coke 0 personally, it depends on my mood. 00:18:50.000 --> 00:18:56.000 Sometimes I like the coke 0, and sometimes I like diet. Coke. 00:18:56.000 --> 00:19:02.000 I'm personally not really a fan of regular coke for me. 00:19:02.000 --> 00:19:06.000 It just has a little bit more of a I. It feels a little bit more syrupy. 00:19:06.000 --> 00:19:10.000 It's kind of like a mouth. Feel thing for me. 00:19:10.000 --> 00:19:14.000 However, III like regular rippier, so it's all, I think, like a pop is very personal with the taste and the different types of things. 00:19:14.000 --> 00:19:31.000 But for someone, maybe they prefer Coke 0 because they notice that the sugar in the regular coke gives them a little bit of a sugar buzz, and then it kind of makes them feel fatigued. 00:19:31.000 --> 00:19:35.000 Someone else might not notice that, and maybe they prefer the taste of it. 00:19:35.000 --> 00:19:57.000 So there's not necessarily anything wrong with sugar, free things from a personal preference, standpoint, or for from a health standpoint, if we are drinking, those artificial sweeteners or coke 0, whatever it is all day long, and that's our main source of nourishment that might 00:19:57.000 --> 00:20:03.000 be something too much of anything is always gonna be too much of water, too many carriots, too much. 00:20:03.000 --> 00:20:04.000 Putting your eggs in one basket, maybe isn't the best for our body right? 00:20:04.000 --> 00:20:16.000 So if you're casually enjoying some coke 0, I don't see anything wrong with that like, I said from a food role standpoint or from a actual health standpoint, so that's just kind of one thing to think about. 00:20:16.000 --> 00:20:32.000 And then the other question is about the suites. Why do I feel like I could eat sweets all day long with this question. 00:20:32.000 --> 00:20:52.000 I do feel like there is still some moralization of food here, because you talk about how I make sure to eat a nutritious meal before I eat the chocolate, and with that it might sound like, Are you feeling like you have to do this before you are able to eat the chocolate right? 00:20:52.000 --> 00:20:56.000 Because what that can do is saying like I have to kind of earn my chocolate. 00:20:56.000 --> 00:21:11.000 I have to eat something more cun-unquote balance before I can let myself eat that, and then what might be happening with that is something that's called like the what the hell effect where you kind of think like, okay, well, I've done that now I'm now is the time. 00:21:11.000 --> 00:21:13.000 That I can allow myself to eat, that I have a little bit. 00:21:13.000 --> 00:21:17.000 What the hell! This is my time to do it. I'm just gonna keep eating more and more. 00:21:17.000 --> 00:21:23.000 So I do still wonder if there's a little bit of food moralization here of that. 00:21:23.000 --> 00:21:31.000 The chocolate is bad. I shouldn't be eating it, and you also have said that you think you're ready to move on to Stage 4. 00:21:31.000 --> 00:21:35.000 So, that tells us you haven't done a lot of the work around the Food rule. 00:21:35.000 --> 00:21:43.000 So I honestly wouldn't expect you to be able to eat chocolate right now, and not feel in total control around that, because that's exactly what you learn in Stage 4. 00:21:43.000 --> 00:21:52.000 So I would say, it sounds like you are ready to runumble into Stage 4. 00:21:52.000 --> 00:22:00.000 Break those food rules and remember food roles aren't just what we allow ourselves to eat and what we don't allow ourselves to eat. 00:22:00.000 --> 00:22:03.000 So you might be saying, Well, I don't have a food rule around chocolate colleen. 00:22:03.000 --> 00:22:06.000 I allow myself to eat it. Now the theirs! Don't forget the food morality rule, and we dissect that also in Stage 4. 00:22:06.000 --> 00:22:20.000 So I think you are at a perfect time to get started with Stage 4 and a lot of your questions are going to be answered throughout that. 00:22:20.000 --> 00:22:26.000 So absolutely love it keep us posted on how that goes for you. 00:22:26.000 --> 00:22:31.000 Alrighty next question here. So this question says you talked about the analysis of the binge, or overeating, but sometimes there is no apparent reason. 00:22:31.000 --> 00:22:45.000 Sometimes we ate what our biological needs. For 2 weeks we move our body gently without over exercising. 00:22:45.000 --> 00:22:54.000 There's no major stress, etc. Why should we still try to find the Y or to analyze, even though there is no real answer. 00:22:54.000 --> 00:22:55.000 Why does it happen? Is it just because it's an old habit? 00:22:55.000 --> 00:23:01.000 So for breaking, or for binge eating or overeating, whatever it is. 00:23:01.000 --> 00:23:03.000 A lot of times we want to figure out. Why did this happen right? 00:23:03.000 --> 00:23:23.000 Someday there might not be a reason that it happened that sticks out to you, but there might be smaller things that could kind of be contributing to it. 00:23:23.000 --> 00:23:26.000 So did you just have a busy week where you just simply not mindful. Right? 00:23:26.000 --> 00:23:27.000 Was it just simply, I kind of zoom, you know, zoned out. 00:23:27.000 --> 00:23:33.000 We're not going to be perfect right? And so these things are all going to happen. 00:23:33.000 --> 00:23:44.000 Yes, we want to think about. Why did this happen? But don't stress yourself over trying to necessarily like find one spot specific solution or one specific cause. 00:23:44.000 --> 00:23:48.000 Sometimes we just chalk it up to. Okay. That was maybe not my best, you know. 00:23:48.000 --> 00:23:55.000 Mindful eating experience, or like, I said sometimes it could just be a million little things you had a stressful day. 00:23:55.000 --> 00:24:00.000 You had. I know you said there wasn't any of those things, but maybe it's not even a stressful day. 00:24:00.000 --> 00:24:01.000 Maybe it's like one thing that happened that something else happened later on. 00:24:01.000 --> 00:24:12.000 It's like all these little like cracks that we might not like see, for you know, anything big, but they just kind of added up. 00:24:12.000 --> 00:24:18.000 So we do our best to analyze things. But sometimes we just have to say, you know what I don't necessarily know why this happened. 00:24:18.000 --> 00:24:22.000 And that's okay. I'm human. I'm not perfect. 00:24:22.000 --> 00:24:27.000 I'm not going to function like a robot, or everything is, you know, clockwork. And that's okay. 00:24:27.000 --> 00:24:32.000 We just simply do the best we can. We try to learn, and then we move on alright. 00:24:32.000 --> 00:24:35.000 I've got a couple more questions before I hand over to Nicole. 00:24:35.000 --> 00:24:39.000 This next one says, I love questions about blood work, you guys, I don't know what it is. 00:24:39.000 --> 00:24:43.000 I think it's just fascinating this question, says I just got my blood work. 00:24:43.000 --> 00:24:48.000 All my labs look great except my Hdl, which is your good cluster. 00:24:48.000 --> 00:24:50.000 All the helpful cholesterol. I looked up ways to increase that, and the number one advice is weight loss, which obviously isn't helpful advice. 00:24:50.000 --> 00:25:01.000 Do you have any behaviors or tips to increase our good cocoesterol? 00:25:01.000 --> 00:25:05.000 I would recommend watching the cholesterol workshop that we have. 00:25:05.000 --> 00:25:10.000 So it's so. If you go to the resource library and literally type in cholesterol, it'll come up. 00:25:10.000 --> 00:25:15.000 She does talk about everything to do with cholesterol. 00:25:15.000 --> 00:25:18.000 So you can take a lot of those tips and a lot of them. 00:25:18.000 --> 00:25:28.000 Yes, we'll work on lowering the less than desirable cholesterol, but also doing those things will likely work on increasing your Hdl. 00:25:28.000 --> 00:25:29.000 The beneficial cholesterol, so that would be my best recommendation. 00:25:29.000 --> 00:25:43.000 You're gonna learn tons of tons of stuff from there and I think it just goes to a reminder of everyone, and just how deep diet culture is in our healthcare system. 00:25:43.000 --> 00:25:48.000 If I were to get a stomach bug right, would that necessarily need my Hcl. 00:25:48.000 --> 00:25:50.000 Cholesterol is going to go up. Probably not. 00:25:50.000 --> 00:25:55.000 It's about our behaviors and what we do not. 00:25:55.000 --> 00:26:02.000 The just weight, loss, blanket, advice. So I'm very proud of you for recognizing it. 00:26:02.000 --> 00:26:11.000 Submitting this question, because I think that's just a good reminder for everyone that wait does not necessarily mean health and it is all about our behaviors. 00:26:11.000 --> 00:26:16.000 Okay. Alright. Next question we have is about protein. 00:26:16.000 --> 00:26:18.000 It says I keep hearing you say, to add protein, but I am considering what actually counts as a protein. 00:26:18.000 --> 00:26:22.000 I have some dietary, rules, and I just need a list. 00:26:22.000 --> 00:26:45.000 I do have a list for you, so if you look in the workbooks for Stage 3, or you talk about biological recognitioning, it's either in the I want to say it's in the second stage of 3 the workbook there's a list in there things like pro are things like polltry 00:26:45.000 --> 00:26:52.000 things like beef, things like nuts can have some protein in there. 00:26:52.000 --> 00:27:00.000 Tofu can have some in there. Dairy can be a good source of protein, like everyone's obsessed with cottage cheese. 00:27:00.000 --> 00:27:07.000 It can be a fun way to add some protein Greek yogurt can be a great way so we do have a list in there. 00:27:07.000 --> 00:27:25.000 Take a peek and let us know if you post in the Facebook group, if you have any ideas of other ways to add protein, feel free to let us know, and we will give you some different ideas and you can also flip through the recipes in the in their membership and there's tons 00:27:25.000 --> 00:27:31.000 in there. Alright, Nicole, I'm gonna flip it to you. 00:27:31.000 --> 00:27:44.000 Okay. Okay. So most of the next one I haven't joined this community looking to find real food freedom which to me it means eating and not eating without guilt. 00:27:44.000 --> 00:27:51.000 I particularly struggle with the ladder. There are sometimes I'm not really feeling hungry or bloated, or the food options available. 00:27:51.000 --> 00:27:57.000 I know we're not going to make me feel well, but as soon as I think no worries skip this meal you can eat later. 00:27:57.000 --> 00:27:59.000 Anxiety starts to build up 2 voices compete in my head. 00:27:59.000 --> 00:28:05.000 One says, Yes, get the meal. It'll help you control your weight, the other that shouts, Oh, my God! 00:28:05.000 --> 00:28:08.000 We're back on diet mode can't cope with this. 00:28:08.000 --> 00:28:10.000 I observe friends that have healthy relationship with food, and they can eat and not eat in healthy way without guilt or anxiety. 00:28:10.000 --> 00:28:34.000 In both situations I totally relate to this. I remember being in this exact headspace in the beginning of my journey, as well it can be talked to navigate, but this is where I think it's really important to learn how to kind of have a conversation with yourself when these negative 00:28:34.000 --> 00:28:37.000 thoughts pop up. Really, that's that's the best way to start to change those brain pathways, to start thinking in a new way. 00:28:37.000 --> 00:28:49.000 So when these thoughts come up and say, Skip the middle, help me to control your weight. 00:28:49.000 --> 00:28:55.000 You can. You can kind of flip it and say I can wait until eating will feel better for me. 00:28:55.000 --> 00:29:06.000 I can wait until I'm feeling hungry, so the food will actually taste better, and it will make my body feel better instead of kind of just like I'm gonna skip this meal. 00:29:06.000 --> 00:29:11.000 You don't have to skip a mic you can just wait until it'll feel better or taste better for you. 00:29:11.000 --> 00:29:14.000 Or we're back on diet mode. I can't cope with this. 00:29:14.000 --> 00:29:17.000 You can kind of flip that. And say, Well, I'm not on a diet. 00:29:17.000 --> 00:29:20.000 I'm just waiting till it will feel better for me. 00:29:20.000 --> 00:29:21.000 So it's not an all or nothing type, thing. 00:29:21.000 --> 00:29:27.000 You're either eating or not eating, you can reframe it to. 00:29:27.000 --> 00:29:32.000 I'm good to wait until this feels better. That's what's gonna be best for me in this situation. 00:29:32.000 --> 00:29:37.000 That doesn't mean that every time I'm in this situation that's gonna be the choice that I'm going to choose. 00:29:37.000 --> 00:29:45.000 But right now this is what I'm choosing, and I may the decision for myself, not because I'm not allowed to have this meal or this is off limits. 00:29:45.000 --> 00:29:49.000 I just know what's gonna feel best for me in this situation. 00:29:49.000 --> 00:30:10.000 I think it's in the videos where Colleen talks about like the neural pathways in our brain when we have this one pathway that we're constantly thinking these negative thoughts around these certain foods are situations that pathway is beaten down as we are brain automatically goes because it's 00:30:10.000 --> 00:30:13.000 so used. We're used to saying these things to ourselves all the time. 00:30:13.000 --> 00:30:16.000 But when we start building this new pathway, we start to build that down, and it becomes more clear and that's the easier way for our brain to go. 00:30:16.000 --> 00:30:29.000 So that's going to be the first place, your brain starts to go, the more that you use it's going to be the first place your brain starts to go the more that you use it and the other pathways and kind of start to grow over and get all those leads. 00:30:29.000 --> 00:30:37.000 And stuff grown back over there so it's gonna be easier way to take the new, the new, more positive, intuitive eating pathway. 00:30:37.000 --> 00:30:41.000 Anything to add calling. 00:30:41.000 --> 00:30:43.000 No, I think you hit the nail on head. 00:30:43.000 --> 00:30:52.000 Awesome. I think this it kind of sounds funny to like talk to yourself sometimes, but truly it'll just become second nature after a while, and it just makes the biggest difference. 00:30:52.000 --> 00:31:15.000 It really does. Okay. Next one, how to explain your new life in choices to people, family and friends who have been with you, restricting also learning from you what to eat and not eat for them in the past many years. 00:31:15.000 --> 00:31:22.000 I'm the one in the game who everyone considers as she knows about health, healthy unhealthy nutrition. 00:31:22.000 --> 00:31:27.000 My family, especially my husband, changed some eating habits because of my influence. 00:31:27.000 --> 00:31:32.000 It will be so new for them that I am changing now, and I'm not sure how to approach these talks. 00:31:32.000 --> 00:31:41.000 Comments, questions love this because I love that you are kind of challenging that mindset in your what might feel like intimidating. 00:31:41.000 --> 00:31:47.000 You know that this conversation has to happen? I think that's really the best way to go about this. 00:31:47.000 --> 00:31:52.000 We do have a really great material called how to support no food role's journey. 00:31:52.000 --> 00:31:56.000 And it's just a document. You can print it out. 00:31:56.000 --> 00:32:02.000 You can email it. You can send it, however, and it really just lays out how loved ones can support you. 00:32:02.000 --> 00:32:15.000 The best, and I would recommend service with the most supportive person that you feel will accept, except this idea, the most who will help to support you and hit them up first. 00:32:15.000 --> 00:32:18.000 Do your whole school with them, and then ask them to come along with you while you talk to your other family and friends, and help to support you in that way. That way. 00:32:18.000 --> 00:32:30.000 You feel like you're not alone. You're not doing all this by yourself, and you have that person to help support you and answer questions. 00:32:30.000 --> 00:32:38.000 And you kinda did like a quick little run through with them the first time and knew that they're gonna support you, no matter what that would be. 00:32:38.000 --> 00:32:45.000 My advice, based off of kind of the experiences that I've had. 00:32:45.000 --> 00:32:48.000 Do you want to share anything that you've done? Colleen? 00:32:48.000 --> 00:32:57.000 No, I think this is. I think that's absolutely great, and I feel like I would almost be curious about like, do you feel more of worry about what they're gonna think or about you? 00:32:57.000 --> 00:33:14.000 Because I feel like for me. I is, I guess. Is it more of an internal or an external fear that you have fear of other people, or like? 00:33:14.000 --> 00:33:22.000 Is there any sort of like shame that, like I feel almost like guilty, or I was wrong, and I'm changing my tune, and just kind of like, think through some of those things that might be going through your head. 00:33:22.000 --> 00:33:33.000 Talk them out. I think the posting on the Facebook group could be a really great thing, because I think a lot of even the people who wrote the intuitive eating book have written weight loss books. 00:33:33.000 --> 00:33:42.000 So it is so normal for people to change their mind or to realize like, oh, that wasn't the best thing. 00:33:42.000 --> 00:33:56.000 So you're not alone literally, I mean, I Hello! Like I was totally seeped and diet culture like you're not alone, and just reminding yourself of kind of like. 00:33:56.000 --> 00:34:00.000 Why you're doing this. But, man, I think most of us can relate to that. 00:34:00.000 --> 00:34:08.000 Totally, and I think if you feel comfortable enough, just being as open and honest as you want to be with them is can be like the best. 00:34:08.000 --> 00:34:12.000 The best way to go about it. And just like this is, I'm coming from. 00:34:12.000 --> 00:34:16.000 These are the things I wanna talk about. These are the things I don't really want to have conversations about. 00:34:16.000 --> 00:34:23.000 And just set like boundaries. If you feel like you need to. 00:34:23.000 --> 00:34:36.000 Next up. 00:34:36.000 --> 00:34:40.000 Okay. 00:34:40.000 --> 00:34:47.000 Okay. I am in a sub larger body, and I would assume over my set point, weight for concept, for context. 00:34:47.000 --> 00:34:55.000 I have been all the way through the stages twice. My question is I'm trying to find a way to talk to myself about sugary foods. 00:34:55.000 --> 00:35:09.000 Excuse me, I swear I can eat sugar foods all day long doesn't really make me feel physically bad, but I worry that sorry. 00:35:09.000 --> 00:35:19.000 You're fine. 00:35:19.000 --> 00:35:20.000 Let me know if you want me to read this one. 00:35:20.000 --> 00:35:30.000 Jeez. My question is, I'm trying to find a way to talk to myself about sugary foods. 00:35:30.000 --> 00:35:33.000 I swear I could eat sugar foods all day. 00:35:33.000 --> 00:35:44.000 It doesn't really make me feel physically bad, but I worry that down the road it can lead to diabetes, slash health issues on one hand, I want to tell myself to limit the amount because of future health problems. 00:35:44.000 --> 00:35:47.000 But I can feel the restriction in that. 00:35:47.000 --> 00:35:55.000 And, on the other hand, I wanna tell myself that I could eat them any time because they're allowed but I feel like I reached a bit more often than not with that mindset. 00:35:55.000 --> 00:36:01.000 How do I find a middle ground? Great. Great question. 00:36:01.000 --> 00:36:21.000 The first thing I want to point out is that there are so many things that go into our health and our health outcomes, and just eliminating sugar, or even just our die in general, isn't going to guarantee that we that we will or won't experience or being diagnosed 00:36:21.000 --> 00:36:22.000 with these health issues. There's so many other things that contribute to that. 00:36:22.000 --> 00:36:23.000 And genetics is such a big, a huge contributor to that. 00:36:23.000 --> 00:36:33.000 So if that I feel you like, if that is in your jeans, or whatever it might be. 00:36:33.000 --> 00:36:35.000 So you're a little bit nervous about that. 00:36:35.000 --> 00:36:44.000 I could totally understand that. But just to point out we aren't in full control of our health all the time. 00:36:44.000 --> 00:36:46.000 That doesn't mean that we can't. You know, try to incorporate things and make us feel good. 00:36:46.000 --> 00:37:02.000 But but what I would suggests is to continue to give yourself that full permission we're also taking into consideration how these foods might make you feel how how they might affect you. 00:37:02.000 --> 00:37:10.000 Long term, and really, just how it's going to like make you feel emotionally, physically. 00:37:10.000 --> 00:37:14.000 All of that. So while you can take these things into consideration, you're not just saying I can't, or I can't have this food. 00:37:14.000 --> 00:37:20.000 You're not eliminating it or constantly eating it. 00:37:20.000 --> 00:37:28.000 You can have that full permission while also thinking, well, maybe this isn't the best choice for me right now. 00:37:28.000 --> 00:37:33.000 But if I wanted to get tomorrow, maybe I can have it tomorrow, or whatever it might be. 00:37:33.000 --> 00:37:40.000 For example, if you are, you're out and about someone wants to get ice cream. 00:37:40.000 --> 00:37:43.000 Well, I just had the guys had like a big piece of cake, and I'm still kind of feeling like jittery from that. 00:37:43.000 --> 00:37:46.000 Maybe ice cream is the thing that's going to make me feel the best right now. 00:37:46.000 --> 00:37:56.000 Maybe I'll have something a little more balanced, or maybe I'll have something with my ice cream to make me feel a little bit better, so you can think about how things are. 00:37:56.000 --> 00:38:03.000 Gonna make you feel. And taking the consideration, the long term, the long term things that you might believe in. 00:38:03.000 --> 00:38:16.000 And that's more than okay. And focusing on how these things are going to make you feel is is a great idea, and there's nothing wrong with taking into consideration how it's gonna affect you in the long run. 00:38:16.000 --> 00:38:29.000 The last thing that I would think about is, you say that you're reaching for the things more often than not when you have this this mindset of always allowing them. 00:38:29.000 --> 00:38:30.000 But is the fact that you're along these foods consistently? 00:38:30.000 --> 00:38:37.000 Is that what's keeping you from feeling out of control around them? 00:38:37.000 --> 00:38:38.000 Is that what's keeping you from bingeing on these foods in the long run? 00:38:38.000 --> 00:38:41.000 Maybe you're reaching for these things, because that's truly what you're craving or what your body needs. 00:38:41.000 --> 00:38:49.000 And it's keeping you from feeling out of control later. 00:38:49.000 --> 00:39:09.000 So I think the middle ground could kind of be found. What you've been and what you've been doing and allowing those things while also checking in and asking yourself, Do I actually even want this food? Is it gonna make me feel my best? And is it does it support my long-term goals? 00:39:09.000 --> 00:39:13.000 Okay, we have one more question. And okay, Hi, I'm in a weird spot. 00:39:13.000 --> 00:39:20.000 I still have lots of food roles that lead me to restrict mentally and physically during the day. 00:39:20.000 --> 00:39:28.000 For example, I absolutely would never put camp butter on my yogurt poll in the morning, but then sometimes end up bging on the penimeter at night. 00:39:28.000 --> 00:39:29.000 I'm on stage 3 and still have really hard time. 00:39:29.000 --> 00:39:35.000 Not cleaning my plate or listening to fullness. What do I address first? 00:39:35.000 --> 00:39:40.000 I want to eliminate any binges, but it's hard when I know my food roles are contributing to them. 00:39:40.000 --> 00:39:46.000 The food roles are until Stage 4, and I'm still unable to stop eating when a full Ed dinner help super common. 00:39:46.000 --> 00:39:52.000 I totally get this, my advice would be to finish out stage 3. 00:39:52.000 --> 00:39:53.000 There's a reason why stage like comes before Stage 4. 00:39:53.000 --> 00:40:03.000 So with stage 3. The the kind of the purpose of it coming for stage for is because you're going to get more comfortable and build that trust with your body. 00:40:03.000 --> 00:40:14.000 Yes. Stage 4 is is going to work on those food rules that could definitely be contributing to the binge. 00:40:14.000 --> 00:40:31.000 But so is Stage 3, where you're learning to trust your body and making sure that you're fueling your body with the energy and nutrients that it needs so that's also going to help with with the binging and filling out of control and then once you get really comfy with your hunger 00:40:31.000 --> 00:40:44.000 and fullness. Then you can move on to Stage 4 and work on those those food will see you feeling much more uncontrollable and comfortable when you bring those things back into your diet. 00:40:44.000 --> 00:40:46.000 Anything up to? 00:40:46.000 --> 00:40:50.000 I don't think so. I feel like that is such like a one that rings true for me. 00:40:50.000 --> 00:41:02.000 I peanut butter it was a one of my biggest food rules, and it seems when we talk to stage 3 and 4, it seems almost kind of like anti-climactic. 00:41:02.000 --> 00:41:06.000 I'm not gonna lie like we come in. We want to break our food rules. You want to do all this stuff. 00:41:06.000 --> 00:41:14.000 It's like, but you're recommending that I wait to focus on this stuff a lot of times when you come into this, and you're in, especially like stages. 00:41:14.000 --> 00:41:17.000 One through 3. You might not be introducing any like new fun suits. 00:41:17.000 --> 00:41:33.000 Yet right? Because exactly what? Nicole said, I mean, if we, if we don't focus on our hunger and fullness, core cues first, of course, we're not gonna be able to know how to stop eating the peanut butter right? 00:41:33.000 --> 00:41:38.000 Are we gonna be perfect? Does that mean we're not going to over eat the peanut butter when we get there? 00:41:38.000 --> 00:41:39.000 No! But will our bodies be in a much more like? 00:41:39.000 --> 00:41:50.000 Biologically, physically, stable spot. When we get there, so they don't feel like they need to over eat the peanut butter. 00:41:50.000 --> 00:41:55.000 Yes, and so my recommendation would be exactly what Nicole says. 00:41:55.000 --> 00:42:01.000 Maybe you're like I wouldn't we'll get to adding peanut butter into your yogurt bowls. 00:42:01.000 --> 00:42:03.000 But that might be something where it's like, hey? I'm not going to push this right now. 00:42:03.000 --> 00:42:13.000 I know we're going to get to that in. So that's what we're going to going to do, breaking it down. 00:42:13.000 --> 00:42:17.000 Taking those baby steps is going to make it feel way less overwhelming. 00:42:17.000 --> 00:42:21.000 And it's actually going to help you get to the end result of feeling in control around the peanut butter, feeling good in the way that you're eating it, not feeling guilty. 00:42:21.000 --> 00:42:29.000 Way! Faster! 00:42:29.000 --> 00:42:34.000 Love it. Alright, guys, that is the end of our questions today. 00:42:34.000 --> 00:42:40.000 I hope this was helpful for you. If this was one of your first group coaching sessions. Thank you for joining us. 00:42:40.000 --> 00:42:50.000 We are back every week. If you have any questions throughout the week, you can submit them in the form in the membership site, under the coaching Tab. 00:42:50.000 --> 00:42:55.000 And let us know what you want us to address next week anything that comes up you're so welcome, Lexi yourself. 00:42:55.000 --> 00:42:58.000 Welcome, Stephanie. We're glad that you guys were here. 00:42:58.000 --> 00:43:09.000 So with that I hope everyone goes and has a lovely rest of your week, and a lovely weekend is officially some, I think today's the longest day of the year. 00:43:09.000 --> 00:43:10.000 The first day of summer, so enjoy your little bit of extra sunlight. 00:43:10.000 --> 00:43:16.000 Go do something fun, and we'll talk to you soon. 00:43:16.000 --> 00:43:17.000 Hi! 00:43:17.000 --> 00:43:25.000 Alright! Bye, guys!