155. Group Coaching June 28th

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 13:24 - What is the difference between taste hunger and a craving? Is it the same thing? 16:19 - Our family does not have a set dinner time. We all try to sit down together around 7:45, but sometimes we will eat earlier depending on the day. I am hungry going in to dinner, but not starving. I notice that I almost always mindlessly graze while preparing dinner. As dinner is ready, we all sit down, and I am already approaching fullness from the dinner prep grazing. I recognize my fullness cues and don’t eat beyond that, but feel bad b/c I’ve eaten mindlessly before dinner even starts. I have looked into my previous meals/snacks before dinner and they almost always contain protein/fat/carb ratio, so I don’t feel like I’m missing a macronutrient causing this type of grazing. Maybe I just need help figuring out the timing of a pre dinner snack? PS… Before I began my IE journey I grazed before EVERY MEAL b/c I was restricting or fasting and STARVING! 21:54 - I am now between sizes and I’m having a really hard time with this. I’m not comfortable because things are a little too tight and it makes me focus on my body. Whereas if I size up, the clothes make me look and feel frumpy. I’ve legit bought like 30 pairs of shorts for example, in the past couple weeks and they’re either a little too small or noticeably too large and this is so frustrating. I’ve gone back to stage 2 and been really working on body respect and being OK with my bodies changes, but in the back of my head, this makes me think that if I was just a little bit smaller things would still fit right. What do you do in the situation? 26:34 - I recently saw your instagram video about choosing what is deemed as 'diety' options while eating (I.e. eating carrots with hummus over pita chips or putting dressing on the side). It makes sense that one must ask "why am I doing this": for the sake of what feels the best or out of dieting fear. I find sometimes myself anxious over making the 'diety' option even though that is my actual preference. I then urge myself to eat more because I think I am not eating enough. How do I align true preferences with my actions? 31:13 - I used to always cut - both on what I eat and how much I spend (on food or any other items). Now I want to follow Intuitive Eating and I realized that... I have to fight my spending rules as well! I very well financially, but I have learned to save each penny and I am afraid I will sabotage my IE journey because of it (e.g. but not buying what I need and want - buying what I used to buy instead). 37:28 - I'm pretty good at knowing when I'm hungry and when I'm full, but I still have trouble honoring my hunger and fullness. I often have a hard time waiting to eat until I'm hungry, and I often don't feel satisfied when I feel full, so I'll eat to uncomfortable fullness. I can't tell if this is something biological, or if it's emotional eating, or if I'm still mentally restricting somewhere. I often get stuck here when I try to eat intuitively and it's really frustrating. 40:55 - I had one friend who I could be completely vulnerable to about my history with anorexia and now IE. I treasured this. But now she's been diagnosed as pre-diabetic and is intensely restricting carbs and sugar, and says it's causing her to lose weight. She's following the direction of a biochemist who has all this science ot back her up, called "Glucose Goddess." It seems to be a sort of diet that works for everyone and is moderately intuitive but also prioritizes health. My friend's husband is doing it with her, and he isn't pre-diabetic, and they both feel energized and great. I'm really tempted too start reducing carbs and sugar myself by limiting desserts to only once or twice a week, eating only one slice of pizza and a big salad, etc. The science looks sound. Thoughts? https://www.glucosegoddess.com/about 44:33 - I sadly realized a strong diet-culture thinking of my husband. I know he learned mainly from me during all those years together. I feel responsible to show him another way... Unfortunately, he is very skeptical towards IE... and I am not able to answer all his questions, even sharing with him the resources which we have for the SociEATy. Can/should I do something else? 2) I also feel I will not have enough support from him... and fighting my diet thinking without his understanding will be more difficult + may impact how we raise our kids. What would you advice here? Anna 00:00:11.000 --> 00:00:19.000 On, we are gonna go ahead and let Elizabeth in. I'm going to open the chat. We are recording and we are ready to go you guys. 00:00:19.000 --> 00:00:25.000 I'm gonna go ahead and just make sure all of our background noise is off. We're gonna let Stephanie in. 00:00:25.000 --> 00:00:35.000 We will go ahead to do, Brenda in. All right, guys, ready to get started. I am so excited to be here with you guys for our group coaching session today. 00:00:35.000 --> 00:00:55.000 We have these every single week. I it's gonna be going between myself and the Nicole. Nicole is out today. 00:00:55.000 --> 00:00:56.000 Thank you. 00:00:56.000 --> 00:00:57.000 I would love to hear if we have any new members. On this call, whether you are a brand spank a new member or you the movie is your first time that you have been on a group coaching call live. 00:00:57.000 --> 00:01:08.000 Go ahead and throw it in the chat. I have that open and I'm super excited to get this started. 00:01:08.000 --> 00:01:12.000 So we are gonna go ahead. I'm just gonna go ahead and make sure we have everything muted. 00:01:12.000 --> 00:01:20.000 All right, okay. So we start all of these coaching sessions the same way. If someone could just throw something in the chat, there we go. Okay. 00:01:20.000 --> 00:01:24.000 Ariana says, this is my first time in the group coaching call. Welcome. 00:01:24.000 --> 00:01:31.000 We're so excited to have you here. So I'll just explain quickly how they work. So we hop on these calls live. 00:01:31.000 --> 00:01:32.000 You can join live. You can listen to the recording if you can't make it. Hello everyone. 00:01:32.000 --> 00:01:48.000 Listening to the replay of this. And what we are going to do, we're gonna start with, we do this every single time we start with a reflection you're right Nicole is absolutely the best. 00:01:48.000 --> 00:02:06.000 So we start with a reflection and we're gonna talk about what I call are your 2 W. So I'm gonna walk you through this reflection, then I always like to share just a little bit of a topic that's been either on my mind or just something that I wanted to chat about a little bit and then we get into all 00:02:06.000 --> 00:02:13.000 of your guys' questions. We're gonna spend about 45 min together today and each week you can submit any questions that you want us to answer in the form. 00:02:13.000 --> 00:02:31.000 Inside of the membership site. So you can submit them throughout the week and we do answer them in first come first serve so submit them early if you ever submit a question it doesn't get answered because we were on that run out of time. 00:02:31.000 --> 00:02:48.000 Go ahead and resubmit it for next week. And then as always on that same coaching and events page in the membership, we do also have one-on-one coaching if you want to make sure that you can talk through your question with someone on a one-on-one level. 00:02:48.000 --> 00:02:56.000 Nicole does one-on-one coaching so you can always book a session there as well. More information like I said in the membership site on the coaching and events tab. 00:02:56.000 --> 00:03:09.000 So. We'll go ahead and get started with our reflections here. So the first thing that I want you guys to do is as always think back to the past week and I want you to think of something first that went well. 00:03:09.000 --> 00:03:12.000 What was your win from last week? Okay, something that went well. Maybe you allowed yourself to eat something without guilt. 00:03:12.000 --> 00:03:39.000 Maybe you recognized fullness and were able to stop. Maybe you just. Are here right maybe you join the society maybe that's your win think about one positive thing from the past week throw it in the chat we always like to share a few of them and some weeks these are gonna be amazing huge wins and sometimes they might be a little bit less flashy 00:03:39.000 --> 00:03:54.000 but you can always look back to the past week and find something positive. Okay? So we do this because the more that we do this reflection and focus on the positive, we're going to want to get more of that, right? 00:03:54.000 --> 00:04:09.000 So often the way that the human mind actually works is it focuses more on the negative. So it's so easy for us to be like, oh my gosh, I ate past fullness or I felt guilty when I ate this. 00:04:09.000 --> 00:04:16.000 And the reason that the brain fixates on this is because it's very, very concerned with trying to protect you. 00:04:16.000 --> 00:04:22.000 If it feels a negative emotion, it's going to think it needs to protect you from something, right? 00:04:22.000 --> 00:04:31.000 So that's why we can hear a million compliments, but that one thing that someone said to criticize us sticks out, right? 00:04:31.000 --> 00:04:45.000 The same thing happens with this whole process within 2 months. So we really just want to make sure that we are thinking back to the past week and picking out at least one positive thing that happened to the past week and picking out at least one positive thing that happened. 00:04:45.000 --> 00:04:51.000 That's gonna realize I'm making out at least one positive thing that happened. That's gonna realize I'm making progress right even though I'm making progress right even though maybe some not so great things happened. That's gonna realize I'm making progress, right? 00:04:51.000 --> 00:04:55.000 Even though maybe some not so great things happened, I am making progress and I am making progress and I cannot say this. I am making progress and I cannot say this enough. 00:04:55.000 --> 00:05:01.000 What matters more then your current position where you're currently at is the trajectory that you're moving. 00:05:01.000 --> 00:05:16.000 So if you are seeing, okay, I made progress or hey, that was an improvement, that is gonna allow you to say, okay, I'm gonna take more steps towards the top of the intuitive eating mountain because that's because sometimes what I can feel like is like whoa I have a long way to go but the 00:05:16.000 --> 00:05:22.000 more that we can work on this spot those positives the more we're gonna want to do more of that. 00:05:22.000 --> 00:05:41.000 Okay. So I see we have some wins here in the chat. Stephanie said, my employer started the 6 week intuitive eating lunch and learned series which I joined and it's amazing that is so cool Stephanie I love that so much Michaela says I've been working on one of my food rules. 00:05:41.000 --> 00:05:47.000 sandwiches with 2 slices of bread and it's going well. You guys I have to tell you I just had a delicious sandwich for lunch. 00:05:47.000 --> 00:05:56.000 I've been making them all week. It's called a Rachel sandwich I'd never heard of it before but it's bred then we have you can do Turkey. 00:05:56.000 --> 00:06:05.000 I'm using just Deli Chicken because they were out of Turkey. But Turkey then Swiss cheese and coleslaw, 1,000 island dressing. 00:06:05.000 --> 00:06:12.000 So it's like a spin, almost like a more summary spin on a Ruben sandwich. 00:06:12.000 --> 00:06:16.000 Very good. But highly recommend. So I love that when Elizabeth said I bought some donuts for a family barbecue and did not feel guilty eating one or 2. 00:06:16.000 --> 00:06:28.000 Love that. Those are absolutely amazing wins if you are listening to the recording of this be sure to. Take a second to think of your own. 00:06:28.000 --> 00:06:39.000 Share it with us in the Facebook group so we can celebrate with you. Okay, so now we're gonna flip the script and we are going to think about something that maybe didn't go so well this past week. 00:06:39.000 --> 00:06:47.000 And as always, this is not to get down on ourselves. This is simply to just say, you know what, okay, there's room for improvement there, right? 00:06:47.000 --> 00:06:55.000 And then we want to get very specific about what we are going to do. To overcome that, right? 00:06:55.000 --> 00:07:06.000 I will share one with you. So I we have this cake in our house and I noticed the past couple days I had just been eating it in a way that maybe didn't feel my best. 00:07:06.000 --> 00:07:22.000 I had some multiple times a day which there's nothing wrong with that sometimes I eat that and it feels fine right but this week I think it's combined with the fact that I did a little weekend getaway to New York City, so much fun. 00:07:22.000 --> 00:07:31.000 But I think that eating the kind of having that much cake when I came home is kind of like my body's like yeah, Colleen, I could use I could use a little bit more veggies right now. 00:07:31.000 --> 00:07:37.000 It was literally saying this just doesn't feel good. So rather than getting down on myself. And saying, okay, you know, I shouldn't eat that or whatever. 00:07:37.000 --> 00:07:51.000 I asked myself, I was like, okay, noted the reason that This doesn't feel, you know, I want to be a little bit more mindful of my cake intake. 00:07:51.000 --> 00:07:57.000 It's not because I can't, I can eat the whole thing right now if I want to, but it doesn't feel good, right? 00:07:57.000 --> 00:08:20.000 So one thing I actually did was I made sure that I also had something sweet with my lunch. So I explained how I had the the sandwich and having some like watermelon just felt really refreshing and the sweetness of it and I was like you know today that felt better today that felt better for lunch and so it's just kind 00:08:20.000 --> 00:08:28.000 of dissecting some of those things of what didn't go well and what can I do to actually adjust that? 00:08:28.000 --> 00:08:33.000 Now I can absolutely still have cake, but you know, maybe multiple times a day just right now isn't feeling good. 00:08:33.000 --> 00:08:48.000 So being more mindful of it and asking myself. So here's kind of the very, very actionable thing is do I want the cake like I'm having a craving for the cake or do I just want something generally generally sweet and will something like watermelon satisfy and that might feel better, right? 00:08:48.000 --> 00:08:58.000 So that is a very good example of a very concrete thing that you could ask yourself. Go ahead and throw in the chat. 00:08:58.000 --> 00:09:07.000 I almost just knocked my coffee over here. What your what's something that you are gonna work on this week and again just pick one thing I know there might be multiple things in the past week but I want you to pick which one sticks out to you the most and work on work on that. 00:09:07.000 --> 00:09:19.000 So Elizabeth says when I've been feeling snacky I've been reaching for less nutrient dense options, the donuts, the chips, the crackers, etc. 00:09:19.000 --> 00:09:33.000 My fix was last night while cooking dinner. I put a bunch of blueberries and so now they are washed and prepped and they're easy to munch on, grab and go. 00:09:33.000 --> 00:09:38.000 Absolutely love that. Absolutely love that. And remember, you get to decide how much of those blueberries feels good. 00:09:38.000 --> 00:09:48.000 We actually have A couple a question today on craving versus, taste hunger. So kind of that craving that I talked about. 00:09:48.000 --> 00:09:58.000 And then we also have a question on kind of grazing during dinner. So very, very applicable to that. 00:09:58.000 --> 00:10:05.000 Simple coffee. Okay, before we get into our questions, I wanted to. Touch on a topic that I feel like we haven't talked about in a while and I was just going through. 00:10:05.000 --> 00:10:11.000 The stage 3 resources and I just thought it would be a good time to kind of bring this topic back up. 00:10:11.000 --> 00:10:27.000 So it is the topic of the triangle of a awareness. So we talk about this in stage 3 and I feel like I have kind of been using it with kind of my cake example that I talked about. 00:10:27.000 --> 00:10:51.000 So the triangle of awareness essentially it shows it's this idea that our making a food choice is much more dynamic than it is just I see that I want that right and so often when we see intuitive eating portrayed on social media, it's, oh, I want this so I'm going to eat it. 00:10:51.000 --> 00:10:57.000 Now that's only one part of the triangle of awareness. So when we think about the things that go into our food choices. 00:10:57.000 --> 00:11:08.000 We have, yes, our cravings are desires, those sorts of things. We have our knowledge of what you know we have in our brain, is this going to feel good? 00:11:08.000 --> 00:11:14.000 Is this not? And then we also have our emotions, okay? So these thought processes of how we decide on what to eat, how much to eat. 00:11:14.000 --> 00:11:28.000 It's this triangle right of those 3 things. Our thoughts, emotions, and our thoughts, emotions, and our cravings, okay? 00:11:28.000 --> 00:11:30.000 So our thoughts could be I'm feeling hunger cues, right? I know my body needs food right now. 00:11:30.000 --> 00:11:43.000 But we also want to check in with yes our cravings what sounds good. And then also again kind of going back to our thoughts of okay but is that going to feel good, right? 00:11:43.000 --> 00:11:46.000 It's dynamic and we also take note of our emotions, right? Because sometimes those can definitely play into our food choices. 00:11:46.000 --> 00:11:59.000 What we eat, what we don't eat. So I just kind of wanted to remind everyone that as we're going through this process, right? 00:11:59.000 --> 00:12:15.000 You're learning to eat intuitively. Yes, learning your hunger and illness queues is super important, honoring the things that you are wanting without guilt, super important, but it's making sure that we're not making food choices just in a silo of one of those things. 00:12:15.000 --> 00:12:26.000 Right? Sometimes your craving might be the most prominent part of that triangle. Other times maybe your knowledge, right, of what will feel good, what your body needs, maybe you're not necessarily hungry, but you know your body needs energy. 00:12:26.000 --> 00:12:38.000 Your thoughts with the knowledge that we have might play more of a role in your food choices, right? So there's a lot of things. 00:12:38.000 --> 00:12:44.000 Sometimes your emotions might play more into your food choices. Maybe you want cake at a birthday party or not necessarily hungry. 00:12:44.000 --> 00:13:00.000 You're not necessarily creating it, but you want to enjoy it, right? So it, it's not always going to be an even distribution of those 3 things, but they should always be considered during the food choice making process. 00:13:00.000 --> 00:13:07.000 Okay? So I feel like whenever we talk about the triangle of awareness, it's always just kind of a helpful reminder. 00:13:07.000 --> 00:13:12.000 So I just kind of wanted to bring that. So hopefully if you haven't got to stage 3 you'll get there. 00:13:12.000 --> 00:13:18.000 We'll talk a lot more about it, but I just kind of wanted to touch on that because I feel like we haven't. 00:13:18.000 --> 00:13:24.000 We haven't, talked about it in a little while. Okay, so we are gonna get into our questions here. 00:13:24.000 --> 00:13:44.000 We have some good ones. Let me go ahead and pull. Them up here. Dokey dokey so the first question that we have says what is the difference between taste hunger and a creating is it the same difference between taste, hunger, and a creating? Is it the same thing? 00:13:44.000 --> 00:13:47.000 They can be, but it can also be different things. Is it the same thing? They can be, but it can also be different things. 00:13:47.000 --> 00:13:56.000 So taste hunger is this idea that something sounds good. They can be, but it can also be different things. So taste hunger is this idea that something sounds good. 00:13:56.000 --> 00:14:00.000 I want the taste of it. So taste hunger is this idea that something sounds good. I want the taste of it. 00:14:00.000 --> 00:14:05.000 I want the taste of the chocolate. I want the taste of the cake, right? In a craving, a craving is kind of more of a drive to eat a craving. 00:14:05.000 --> 00:14:15.000 Can be taste hunger. But one interesting thing I just kind of wanted to remind everyone is that sometimes a craving has nothing to do with taste. 00:14:15.000 --> 00:14:23.000 Sometimes we crave a food because of the way it makes us feel, right? Or the way it elicits some nostalgia or something like that. 00:14:23.000 --> 00:14:37.000 It might have nothing to do with the taste, right? So I think a good way to put this is that taste hunger, yes, is likely, taste hunger is likely a craving, but not all cravings are taste hunger. 00:14:37.000 --> 00:14:53.000 Now I will say the caveat here is I wouldn't worry too much about understanding like what is it considered but that kind of goes back to that triangle of awareness of making sure that we check in with all of those things. 00:14:53.000 --> 00:15:06.000 So I thought this is a really a really interesting question and I just kind of brought up the idea again that sometimes we crave food, not necessarily for the taste. 00:15:06.000 --> 00:15:23.000 I, when we went on our trip this past weekend to New York, there was one day when we got to dinner and I was just like, I, there was this, like, I can't like cauliflower in garlic sauce and I was so drawn to the cauliflower garlic sauce. 00:15:23.000 --> 00:15:32.000 There was a bunch of stuff on the menu but I was like that sounds really good and I thought about it and I was like do I crave the taste of the cauliflower? 00:15:32.000 --> 00:15:42.000 Not necessarily, but I'm craving cauliflower because I think at that point I had eaten ice cream and donuts during the day and my body just craved a vegetable. 00:15:42.000 --> 00:16:01.000 Let me tell you what. So I just think that it's kind of an interesting thing sometimes to think about it and I think sometimes when we hear people talking about how they crave vegetables, it's kind of like I never crave broccoli and you might not create the taste of broccoli but sometimes we crave more 00:16:01.000 --> 00:16:08.000 of the feeling. Of how it's going to make us feel. So I thought that was a very interesting question. 00:16:08.000 --> 00:16:13.000 All right, this next question. I love this question too. I love all your guys' questions you guys. 00:16:13.000 --> 00:16:19.000 They get me so excited because II have struggled with this exact same thing that we're gonna talk about. 00:16:19.000 --> 00:16:21.000 So it's a longer question. So I'm gonna go ahead and read it here. It says our family does not have set dinner time. 00:16:21.000 --> 00:16:32.000 We all try to sit down together around 7 45 but sometimes we will eat earlier just depending on the day. 00:16:32.000 --> 00:16:41.000 I am hungry going into dinner, but I'm not starving. I notice that I almost always mindlessly graze when preparing dinner. 00:16:41.000 --> 00:16:49.000 As dinner is ready, we sit down and I'm already approaching fullness from the dinner prep grazing. 00:16:49.000 --> 00:16:58.000 I recognize my fullness queues and I don't eat beyond that but I feel bad because I've eaten mindlessly before dinner even starts. 00:16:58.000 --> 00:17:09.000 I have looked into my previous meals and snacks before dinner and they almost always contain protein fat and carb so I don't feel that I'm missing a macronutrient causing this type of grace. 00:17:09.000 --> 00:17:16.000 Maybe I just need to help figure out the timing of my pre-dinner snack. PS, before I began my intuitive eating journey, I grazed before every meal because I was restricting or fasting and starving. 00:17:16.000 --> 00:17:30.000 Okay, oh my lanta, I can definitely relate to this and I love your mind set on this. 00:17:30.000 --> 00:17:39.000 So whenever we are struggling with hunger and fullness cues, anything to do with eating. I always recommend looking at the biological side. 00:17:39.000 --> 00:17:50.000 Is there a drive that our body is giving us to eat this thing. So what she said here is that I looked and you know what I have the carb staff the protein right so it's not that I didn't have carbs earlier the day and now I'm really craving something. 00:17:50.000 --> 00:18:00.000 So that. Thank you. That was a valuable piece of information. 00:18:00.000 --> 00:18:19.000 Now the interesting thing is that you say when you go into you're preparing the meal you're hungry but you're not starving another interesting piece of this question is that you said when before I began my intuitive eating journey. I grazed because I was starving. Yeah, me too. 00:18:19.000 --> 00:18:39.000 And this is a very, very common thing because When we are preparing food and we are on a diet and a we're starving we want the food right but a lot of times there is this Preconceived notion based on what we are doing that we know I'm gonna be able to eat, but I'm probably not gonna let 00:18:39.000 --> 00:18:52.000 myself eat the amount that I actually need, right? So grazing during Neil preparation can be a cue that you're not consistently eating enough at the meal. 00:18:52.000 --> 00:19:01.000 So your body thinks that in order for me to get the energy that I need, I know she's not gonna give it to me when I get to the table, so I better ask for it now, right? 00:19:01.000 --> 00:19:14.000 In the form of giving you the desire to grace. What I think could be happening here is it could be kind of like a carry over habit from your previous dieting days. 00:19:14.000 --> 00:19:22.000 So what would be an interesting experiment. This would be really interesting for you to do is to say, okay, I'm gonna be very mindful. 00:19:22.000 --> 00:19:48.000 I'm gonna test what would a meal look like going into the meal knowing that I'm not overly hungry because if you are going into meal preparation and you're saying I'm hungry I need food I would say girlfriend eat a snack right but if you are going into a meal do you think you would have a more enjoyable 00:19:48.000 --> 00:19:55.000 dinner experience if you were to enjoy it with your family versus this is the way that I literally think about it. 00:19:55.000 --> 00:20:13.000 I say, okay, I have 2 options here. I can eat the food over the stove as I'm preparing it and then sit down to dinner and just kind of almost feel a little bit of sadness that I can't, I can enjoy this, but that it's not gonna be as enjoyable for me to sit here and enjoy 00:20:13.000 --> 00:20:26.000 this with my husband, right? I have 2 options. So I can decide, okay, and when we think about it, I think how long it's gonna take you to prepare your meal may also come in to play for me. 00:20:26.000 --> 00:20:33.000 My meals come together in 20 min. I don't do anything fancy. So for me, I'm like, okay, can I wait 20 min? 00:20:33.000 --> 00:20:39.000 With the result of having a more enjoyable meal. Yeah, I can. So let me experiment with that. 00:20:39.000 --> 00:20:47.000 Will my meal be more enjoyable if I wait knowing again my body doesn't need food right this moment. 00:20:47.000 --> 00:20:57.000 Let me just experiment with that. However, if again you were to say I in 20 min I'm gonna be starving then maybe we do want to take a couple bytes to prevent getting overly hungry. 00:20:57.000 --> 00:21:11.000 But I almost feel like in this specific instance it might be kind of like a carry over habit. So this is where maybe some self-talk could come into play where we say, okay, I realize that I kind of just do this out of habit, right? 00:21:11.000 --> 00:21:24.000 And I want to be able to enjoy this with my family and I know I'm not super hungry so I can I'm gonna see if I can wait until the meal sign. 00:21:24.000 --> 00:21:32.000 If I want to graze I absolutely can. There's nothing stopping me. But maybe I'll try to make a choice today to see, will this feel better? 00:21:32.000 --> 00:21:40.000 I don't know. We'll see. Doesn't mean you can't ever decide not to go back and grace, but viewing it that way just as an experiment I think would be really interesting. 00:21:40.000 --> 00:21:50.000 And I would love to hear your kind of feedback on that. So keep us posted on how that goes. 00:21:50.000 --> 00:21:54.000 Alright. 00:21:54.000 --> 00:22:23.000 Okay, our next question here is on being in between clothing sizes. So I'm gonna go ahead and read this question. 00:22:23.000 --> 00:22:24.000 In the last couple of weeks and they're either a little too small or noticeably too large. 00:22:24.000 --> 00:22:47.000 And this is so frustrating. I've gone back to stage 2 and I've been really working on body respect and or being okay with my body's changes but in the back of my head this makes me think that if I was just a little bit smaller things would still fit right. 00:22:47.000 --> 00:22:57.000 What would you do in this situation? Okay, so I think that this is a very valid concern and I feel like I can definitely relate to this. 00:22:57.000 --> 00:23:08.000 I had to get some new clothes for a event that I went to. Same thing. I kid you not, I ordered probably about 15 pairs of jeans. 00:23:08.000 --> 00:23:18.000 One of them kind of fit and even then it wasn't the most comfortable pair. And I personally decided to keep the pair that. 00:23:18.000 --> 00:23:22.000 Fit my body, but made me look a little bit frumpy. Now that's my own personal choice. 00:23:22.000 --> 00:23:31.000 So what I did with that is then I asked, okay, if these bottoms are kind of a little bit frumpy, what can I do on the top to kind of balance that out? 00:23:31.000 --> 00:23:45.000 So I think that this might be something that maybe as your body has changed potentially looking into new styles of clothing. 00:23:45.000 --> 00:23:53.000 Maybe you get something rather than like a gene. You get something that has a little bit of stretch so it's less you know jeans it's either like if they hit perfectly or they don't. 00:23:53.000 --> 00:23:58.000 Maybe it's something you just say you know what right now I'm just not even gonna gonna worry about those types of clothing. 00:23:58.000 --> 00:24:09.000 Maybe you do something that is like a smocked, you know, house like stretchy smock dresses I feel like are all the rage. 00:24:09.000 --> 00:24:23.000 But looking into different styles of clothing or even fabrics could be helpful. But II will say I feel like this is something that We can feel like clothing is always gonna suck. 00:24:23.000 --> 00:24:27.000 I guess that's kind of what I want to say about this. It's always gonna suck. 00:24:27.000 --> 00:24:43.000 There is a lot of privilege if you are able to fit into straight sized clothing clothing that are you knowre able to fit into straight sized clothing, that are able to fit into straight sized clothing, clothing that are, you know, readily available in stores. 00:24:43.000 --> 00:24:45.000 So it's not necessarily the suite size clothing, clothing that are, you know, readily available in stores. 00:24:45.000 --> 00:24:56.000 So it's not necessarily the suckage But I think that maybe rather than saying how can I fit these clothes better asking like what types of clothes will fit me better. 00:24:56.000 --> 00:25:00.000 So that could be one thing and then also asking yourself, okay, you could get them tailored. I know a ton of people who do that. 00:25:00.000 --> 00:25:07.000 So that that is an option. I do believe you can find places where it is pretty affordable to do that. 00:25:07.000 --> 00:25:22.000 It could be something too, like you decide, again, okay, how can I, maybe this, you know, these jeans don't fit me exactly quote unquote flattering but can I add a belt or a jacket or anything like that. 00:25:22.000 --> 00:25:34.000 Something that I notice is that again if I have specifically bottoms I feel like are just hard for most people to find. 00:25:34.000 --> 00:25:39.000 If I have something that's like I said kind of a little beggar on the bottom finding more of a form fitting top. 00:25:39.000 --> 00:25:50.000 I am obsessed with nudes MU DS their body suits I typically do not like tight clothing that's why you guys seem in sweatshirts all the time. 00:25:50.000 --> 00:25:56.000 My goal with close is to make me think about my body less. I don't want to have to think about it. 00:25:56.000 --> 00:25:58.000 So that's why I do also air on the side of getting larger clothes even if they don't look the best. 00:25:58.000 --> 00:26:08.000 But nude body suits highly recommend. They're super super super super comfy bottom together. 00:26:08.000 --> 00:26:18.000 So hope that helps earrings, hats, anything like that. So hope that helps earrings, hats, anything like that can also kind of just pull some of that together. 00:26:18.000 --> 00:26:20.000 So hope that helps earrings, hats, anything like that can also kind of just pull some of that together. 00:26:20.000 --> 00:26:24.000 So I hope that was helpful. You can also post in the society Facebook group. I feel like we always have people asking for clothing recommendations. 00:26:24.000 --> 00:26:34.000 So if you're looking for something specific, go ahead and give a post. We're always, to help with that. 00:26:34.000 --> 00:26:56.000 Oh, key dokey. So this next question says, okay, it's talking about the difference between kind of making diets right so this question says I recently saw your Instagram video about choosing what is deemed a deity option while eating, IE, carrots and hummus over pita chips or putting dressing on the 00:26:56.000 --> 00:27:05.000 side. It makes sense that one must ask why am I doing this for the sake of what feels the best or out of dieting fear, right? 00:27:05.000 --> 00:27:19.000 So for example, am I asking for dressing outside because I personally prefer to put my own dressing on because of so it doesn't get too saucy so it's not too light or is it I'm asking for dressing outside because I'm scared they're gonna put too much on. 00:27:19.000 --> 00:27:29.000 It's gonna be too many calories. Those are very different choices. Okay. So this question says, I find sometimes myself anxious over making the quote unquote diary option even though that is my actual preference. 00:27:29.000 --> 00:27:38.000 I then urge myself to eat more because I think I am not eating enough. How do I align true preferences with my actions? 00:27:38.000 --> 00:27:52.000 Very, very good question. Now, The, first thing that sticks out to me about this question is you say, I think I'm not eating enough. 00:27:52.000 --> 00:28:01.000 Okay. So when remember that when we make our food choices, our brain is also a part of listening to our body. 00:28:01.000 --> 00:28:10.000 So if there was an instance where I was like, carrots sound good, but maybe I'm like, I haven't had like. 00:28:10.000 --> 00:28:24.000 Maybe I've just been really busy and I haven't eaten very much today. What I might do is even though I'm not necessarily wanting the pita chips, I might eat some of those because I know my body needs that energy, right? 00:28:24.000 --> 00:28:31.000 I can still eat some carrots, but even though I'm not like wanting those things, knowing that of my body needs it is also listening to your body. 00:28:31.000 --> 00:28:56.000 So just kind of a reminder on that. I feel like some people can say like if I listen to my hunger and fullness queues I am not going to eat enough maybe people just you know get busy or for example people with ADHD we do have a really really great workshop in the society on ADHD 00:28:56.000 --> 00:29:00.000 if you're interested. Just go to the resource library, type in ADHD and you'll find it. 00:29:00.000 --> 00:29:15.000 But maybe someone will say they have ADHD and they are like I forget to eat all day then they might want to choose the Peter chips because they know I have had carbohydrates. 00:29:15.000 --> 00:29:23.000 My body needs carbohydrates. So even though I'm not craving those things, that's probably going to be in my body's best interest to consume. 00:29:23.000 --> 00:29:30.000 So it's a balance, right, between knowing what my body needs and having its cravings and desires. 00:29:30.000 --> 00:29:35.000 So if you come to this instance where you're like, I want the carrots sound really good. 00:29:35.000 --> 00:29:50.000 But I know that I haven't. Enough today, right? That might be something we're either marry those 2 or decide, okay, you know what my body actually needs is going to be the carbohydrates. 00:29:50.000 --> 00:30:05.000 So it's just one thing I kind of wanted to clarify. But, Basically the idea of this video that she's talking about is that what matters is the why behind your food choices, right? 00:30:05.000 --> 00:30:17.000 And understanding like that salad example, am I asking for the sale on the side because that's how I want it or am I asking for it on the side because I'm scared they're gonna put too many calories on to it. 00:30:17.000 --> 00:30:28.000 And I feel like this is important to note because again, the way that social media shows intuitive eating is like you don't need to get your dressing on the side. 00:30:28.000 --> 00:30:34.000 But you can if you, the reality is you can if you want, right? You don't need to choose, carrots for your hummus. 00:30:34.000 --> 00:30:40.000 You can choose the pet of chips. Yes, you can, but you can still also choose the carrots. 00:30:40.000 --> 00:30:51.000 It just depends why you're choosing it. And again, I think that also goes back to kind of that that triangle of awareness is like the perfect topic to start off with because that kind of brings it into it too. 00:30:51.000 --> 00:31:02.000 Yes, we have the the desire, the cravings for the carrots, but also we know in our brain our thoughts that our body could probably use more energy. 00:31:02.000 --> 00:31:13.000 So it's it's a balance between those things. So I hope that helps keep us posted if you have any more, any more questions there. 00:31:13.000 --> 00:31:24.000 All right, next question. All right, this is about budgeting. This, I, I'm a big big budgeter guy, so I love, I love this question. 00:31:24.000 --> 00:31:30.000 It says. Calling to your head if I guess that she, is a person who likes to save money if you're not mistaken. 00:31:30.000 --> 00:31:39.000 You are not mistaken. I am still in under eater and I'm working through stages one and 2. 00:31:39.000 --> 00:31:47.000 I'm also a saver. I used to always cut both on what I eat and how much I spend on food or any other items. 00:31:47.000 --> 00:31:56.000 Like when I'm at a restaurant, I tend to just go for what's cheapest, what's used to meet my food rules in both terms of eating and spending. 00:31:56.000 --> 00:32:01.000 Now I want to follow intuitive eating and I realize that I have to fight my spending rules as well. 00:32:01.000 --> 00:32:12.000 I'm very well financial. I very well find it can financially but I have learned to save each penny and I'm afraid that I will sabotage my intuitive eating journey because of it. 00:32:12.000 --> 00:32:21.000 But not buying what I need and want, buying what I used to buy instead. I remember that Colleen advised to set a budget, but it does not work for me. 00:32:21.000 --> 00:32:45.000 Any other ideas? Okay. So I think that there is a lot to unpack here. So one thing that I wonder is that for me, I can be a very big petty pincher and it's not always out of a need, it fulfills a desire for me to be competitive. 00:32:45.000 --> 00:32:54.000 So this is where guys are food choices and everything can be so dynamic. For me, I'm a very, very competitive person. 00:32:54.000 --> 00:33:00.000 And that was one thing that drove my under eating. So the fact that you mentioned that you're also an under eater here. 00:33:00.000 --> 00:33:09.000 I wonder if there's a potential connection here as well. I wonder if there's a potential connection here as well. 00:33:09.000 --> 00:33:14.000 For me, when I was restricting, it was like a It felt the same way too. 00:33:14.000 --> 00:33:27.000 Now I will say I do have some financial background, some if a financial insecurity. And that definitely does play a role. 00:33:27.000 --> 00:33:38.000 So I would say if you've had any sort of financial insecurity in the past working through that on a psychological level, whether it's with therapy, whether it's doing your own work with it. 00:33:38.000 --> 00:33:49.000 Can be really, really important. That's something that I had carried with me for so long growing up needing to have 4 jobs at one time. 00:33:49.000 --> 00:33:53.000 I was used to having to also, yes, it was a competitive nature, but there was also a need for it to be done. 00:33:53.000 --> 00:34:04.000 So I think understanding, I know you said right now that you said I'm financially I can afford it but you have a hard time getting yourself to do it. 00:34:04.000 --> 00:34:10.000 Now I know you said it does setting a budget doesn't work for me and I'm curious as to why. 00:34:10.000 --> 00:34:19.000 Because the way that I would envision this is saying like, okay, maybe. I'm gonna give myself, X amount to spend on groceries each week. 00:34:19.000 --> 00:34:32.000 In letting yourself say, I will spend up to that amount each week. And this is would be a budget that you are comfortable with. 00:34:32.000 --> 00:34:37.000 But what they can do is it can prevent you from skimping and maybe it's like, okay, I have 5 extra dollars here. 00:34:37.000 --> 00:34:44.000 I'm gonna get a carton of ice cream, right? So I'm curious. To hear why I'm not. 00:34:44.000 --> 00:34:54.000 Saying it doesn't. But sometimes things don't work for us because we don't want them to because we're saying well I don't want to. 00:34:54.000 --> 00:35:04.000 And I think it comes down to what do you want, right? If you want to. 00:35:04.000 --> 00:35:13.000 If enjoy the food, right? You're saying I want to be coming into a leader. I realizing I'm sabotaging myself, that might be, this feels a little strange. 00:35:13.000 --> 00:35:31.000 This feels a little uncomfortable. And I think Money is such a complex topic you guys because we can sit here and it's finding the balance that works for you of being able to set aside some money to spend and living in the moment. 00:35:31.000 --> 00:35:50.000 And also sending money aside and saving but something that I personally struggled will struggled with. I feel like I've gotten a lot better at it is if I'm sitting here and I'm putting my pennies away and I'm not letting myself use that to live my life in a comfortable way in a way 00:35:50.000 --> 00:35:54.000 that's enjoyable for me. What am I like I'm kind of I feel like I'm kind of like wasting the present in hopes for the future. 00:35:54.000 --> 00:36:16.000 So sometimes thinking about it that way and that's where I think finding the balance between wanting to invest and learn and do all of those things while also allowing yourself to live in the moment and that's why I recommend a budget because if you can say let's say I'm gonna my budget for the week is gonna be I don't 00:36:16.000 --> 00:36:23.000 know, $100. $50, $100, whatever it can be. Groceries are so different across the country. 00:36:23.000 --> 00:36:38.000 Let's go to 50. I'm gonna spend $50 each week. If you know, typically I only spend 35, maybe you are then intentionally buying yourself some of the fun foods because you know that you have that kind of room to be able to do so. 00:36:38.000 --> 00:36:45.000 So that's why I recommend spending a budget. It's less. Sometimes it's less of when you're coming from a penny pinching mindset. 00:36:45.000 --> 00:36:59.000 This budget setting is less of I can only spend this much. And almost kind of more of like I want to go up and spend this much because otherwise I have also been someone who's like Do I really need it? 00:36:59.000 --> 00:37:06.000 Do I really, I want it? It'd be nice, but do I need it? And coming from that, like I said, insecure background. 00:37:06.000 --> 00:37:09.000 Sometimes they'd be like, well, no, I know I don't need it because I want so long without it and sometimes just adjusting to different financial means. 00:37:09.000 --> 00:37:22.000 So I hope that helps. Kind of get you started with that. Okay, so to do we have a couple more questions here. 00:37:22.000 --> 00:37:27.000 This one says, just do. I'm gonna come over here. This one says, just do. 00:37:27.000 --> 00:37:28.000 I'm gonna come over to this one was a longer one. I'm gonna come over to this one was a longer one. 00:37:28.000 --> 00:37:56.000 This one was a longer one. Okay. I am pretty good at knowing when I am hungry and when I'm full, but I still have trouble honoring my hunger and I am pretty good at knowing when I am hungry and when I'm full but I still have trouble honoring my hunger and fullness and when I'm full, but I still have trouble honoring my hunger and fullness. 00:37:56.000 --> 00:37:57.000 I often have a hard time waiting to eat and I often have a hard time waiting to eat and I'm hungry and I often don't feel satisfied when I feel full. 00:37:57.000 --> 00:38:06.000 I often have a hard time waiting to eat in time hungry and I often don't feel satisfied when I feel full. I'll eat too uncomfortable fullness. 00:38:06.000 --> 00:38:12.000 I can't tell if this is something biological or if it's emotional or if I'm still mentally restricting somewhere. 00:38:12.000 --> 00:38:24.000 I often get stuck here when trying to eat intuitively and get really frustrated. Okay. So the first thing that I would ask yourself is again, we want to figure out is this a biological drive, right? 00:38:24.000 --> 00:38:32.000 So are you eating And then we wanna ask ourselves, is food serving another purpose? So you said I have a hard time waiting to eat until I'm hungry. 00:38:32.000 --> 00:38:44.000 So I would almost like the next time this happens I would ask yourself What am I wanting from food if I'm not hungry? 00:38:44.000 --> 00:38:59.000 What is it about the food that I'm wanting sometimes food brings us just a sense of joy sometimes food brings us just a sense of entertainment right so just kind of keeping in mind like if I know I'm not physically hungry. 00:38:59.000 --> 00:39:11.000 Is there something about this food? It could be those things. It could be that maybe you're thinking about a specific food that you don't really allow yourself to eat or if it's just food in general it very well could be. 00:39:11.000 --> 00:39:24.000 Food is kind of filling this emotional void. That I have. Now one thing, this is still, I won't pick up my candle that's lit. 00:39:24.000 --> 00:39:33.000 Sometimes we also just want our senses to be, stimulated. So one thing that you can also try is, let's say you're sitting down at your desk, right? 00:39:33.000 --> 00:39:46.000 Light a candle. I love candles from Aldi. Sometimes that just get your senses going and that can serve like that need. 00:39:46.000 --> 00:40:16.000 I'm trying to find my stress ball. Hang on. Here it is. There could be a lot of reasons, but I would start there and just reflect on this a little bit the next time you have this happen and see if you can't come up with a okay I think this is what it is. 00:40:30.000 --> 00:40:49.000 Another thing for me that happens a lot is I will procrastinate where like if it's like lunchtime or after breakfast, I'll be like, oh, maybe I could have a little peanut butter and I realize do I actually want the peanut butter? 00:40:49.000 --> 00:40:55.000 Not really. I'm not hungry. I just don't want to go back to work. So a little bit of that real time. 00:40:55.000 --> 00:41:08.000 It thought process could be, could be helpful. Alright guys, this next question is about the Blue Coast, so this question says I had one friend who I could completely be vulnerable about my history with and I treasured this. 00:41:08.000 --> 00:41:12.000 But now she's been diagnosed about my history with and I treasured this. But now she's been diagnosed with and I treasured this. 00:41:12.000 --> 00:41:15.000 But now she's been diagnosed as prediabetic and is intensely restricting carbs and sugar. 00:41:15.000 --> 00:41:19.000 She says it's causing her to lose weight. She's followed the direction of glucose goddess on Instagram. 00:41:19.000 --> 00:41:26.000 It seems to be a sort of diet that works for everyone and is moderately intuitive. 00:41:26.000 --> 00:41:34.000 It's not a do it. And also prioritizes health. My friend's husband is doing it with her. 00:41:34.000 --> 00:41:50.000 He isn't pre-diabetic but both feel energized and great. I'm really tempted to start reducing carbs and sugar myself by limiting desserts to once or twice a week, only eating one slice of pizza and a big salad, the science looks sound thoughts. 00:41:50.000 --> 00:42:02.000 I would not recommend it. Specifically because there are a lot of food rules in there. Now with this, I will say that not all advice is bad. 00:42:02.000 --> 00:42:16.000 Right? One of the big things that the first of all I would I will say starting off we have a workshop on prediabetes it'll have everything that you need to know in there from a true intuitive eating perspective. 00:42:16.000 --> 00:42:22.000 Just go to the resource library, type in blood sugar, it'll come up. It's really good. 00:42:22.000 --> 00:42:34.000 It's how to up it's called better blood sugar workshop. It's great. But essentially one thing that can be really helpful is pairing a carbohydrate with a fat or protein, right? 00:42:34.000 --> 00:42:42.000 That is a very, very basic piece of gentle nutrition that you will probably feel a lot more energized when you start doing that. 00:42:42.000 --> 00:42:48.000 The issue is when any time a food is demonized or we say we shouldn't have it or we can only have it in certain amounts. 00:42:48.000 --> 00:43:08.000 So with that, we just want to remember that what I might recommend for you to do is to get curious of okay how How often or do am I really wanting these desserts? 00:43:08.000 --> 00:43:14.000 Having more mindfulness around your choices is not a bad thing. But the instant I, here, let me, you, look at me. 00:43:14.000 --> 00:43:24.000 Do not think about a pink elephant. Don't even think about a pink elephant. I bet an image of a pink elephant flashed in your brain, right? 00:43:24.000 --> 00:43:32.000 The same thing is gonna happen the moment that you say I can only have desserts one time a week you're gonna be thinking about those desserts all throughout the week. 00:43:32.000 --> 00:43:40.000 So instead, what I would say is using a little bit of that triangle of awareness that we talked about earlier and asking ourselves. 00:43:40.000 --> 00:43:51.000 Do I want this? Is this going to feel good, right? Thinking through those things as well as all the information in the predi the better blood sugar workshop Stephanie said I don't have prediabetes and I'm very interested in the blood sugar balance. 00:43:51.000 --> 00:44:06.000 Yeah, absolutely. We also have a we have a few we also have a we have a fueling for fertility workshop as well as a, we have a fueling for fertility workshop as well as, a prenatal one. 00:44:06.000 --> 00:44:27.000 You're gonna love them. All right, last question. I might go over just a couple of minutes on time here. 00:44:27.000 --> 00:44:33.000 Bear with me, but I just want to get to this last one here. It's also a very, very relatable one. 00:44:33.000 --> 00:44:41.000 So it says, I sadly realized a strong diet calls her thinking of my husband. I know he learned many of my husband. 00:44:41.000 --> 00:44:44.000 I know he learned many of this for me all those years ago. I know he learned many of this for me all those years ago. 00:44:44.000 --> 00:44:45.000 One, I know he learned many of this for me all those years ago. One, I feel responsible to show him another way. 00:44:45.000 --> 00:44:57.000 Unfortunately, he's very skeptical towards intuitive eating and I'm not able to answer all of his questions even sharing with him the resources which we have in the society. 00:44:57.000 --> 00:45:07.000 What can, should I do something else? To is I also feel I will not have enough support for him in fighting my diet thinking without his understanding will be more difficult plus may impact how we raise our kids. 00:45:07.000 --> 00:45:29.000 Would you have any advice here? Yes, this is I would highly recommend posting this in the face group because I know you're not the only one so I will give you my thoughts but you can also get a lot of firsthand info from a lot of other other gales here so highly recommend posting in the Facebook group. 00:45:29.000 --> 00:45:34.000 I think you've the first thing I would recommend in the start here videos, I believe it's the second video. 00:45:34.000 --> 00:45:40.000 We have a really good PDF that you can send right to someone else that talks to them about this. 00:45:40.000 --> 00:46:06.000 And I think the biggest thing that I would work on right now is not necessarily showing him a new way of intuitive eating, but asking for boundaries to be set because Someone to I think the best way to approach this would be just like he learned a lot of the stuff from you by observing you likely on a diet he'll be 00:46:06.000 --> 00:46:15.000 able to unlearn or learn this new way by observing you right so what we need to do is learn or learn this new way by observing you, right? 00:46:15.000 --> 00:46:39.000 So what we need to do is to protect you right so what we need to do is to protect you right and allow you guys to protect you right and allow you guys to find some boundaries. 00:46:39.000 --> 00:46:44.000 We're gonna have to agree to disagree right now. Let's revisit this conversation later on. 00:46:44.000 --> 00:46:58.000 Maybe we revisit it in a month. Maybe revisit it in 2 months because when you do that that you're agreeing okay we're gonna agree to disagree we're gonna set some boundaries with how we talk about food. 00:46:58.000 --> 00:47:06.000 Can you can actually show him what it is like to be an intuitive eater. It's not gonna be all cookies and cupcakes all day long, right? 00:47:06.000 --> 00:47:13.000 And when he sees that, he may be much more likely to be open to hearing about it. So when you loop back, he may be more receptive of hearing those things. 00:47:13.000 --> 00:47:24.000 Okay, and I would also ask him honestly, what specific questions do you have or what is your specific hesitations? 00:47:24.000 --> 00:47:27.000 And if you want to submit those for a group coaching call, I am happy to answer them and he can listen to it. 00:47:27.000 --> 00:47:39.000 So I think that would be my biggest tangible advice for that. But like I said, I would definitely recommend posting in the Facebook group, because a lot of people, have had a similar experiences. 00:47:39.000 --> 00:47:47.000 And it's just great to know that you're not alone and you can find the support. 00:47:47.000 --> 00:47:56.000 Okay. Oh my goodness you guys, thank you for bearing with me. I went a couple minutes over, but we got through all of the questions today. 00:47:56.000 --> 00:48:04.000 So throughout this week, if you have any more questions, throw them in the form. It's in the group coaching tab on the membership site. 00:48:04.000 --> 00:48:11.000 You have other ones. Go ahead and you can also throw them in the Facebook group. We will go ahead and answer. 00:48:11.000 --> 00:48:15.000 But I hope you guys learned something today. I hope it was just a nice midweek reset. 00:48:15.000 --> 00:48:23.000 We had a lot of great topics today. And as always, I love seeing you guys here live and then if you ever can't make it which would be such a bummer but you can always listen. 00:48:23.000 --> 00:48:33.000 The private podcast, okay? We have everything timestamped so you can see everything timestamped so you can see what questions are asked and to operate to what you need. 00:48:33.000 --> 00:48:35.000 So go have everything timestamped so you can see what questions are asked and to operate to what you need. 00:48:35.000 --> 00:48:38.000 So go have a lovely, lovely rest of your day you guys you're so welcome Elizabeth is a joy to be here with you guys as always. 00:48:38.000 --> 00:48:44.000 We'll see you in the Facebook