<v Speaker 1>Jeremy, Katie and Josh in the morning.

<v Speaker 2>We want to talk about food a little bit. We

<v Speaker 2>want to read a listener email that came in. I

<v Speaker 2>will personally say, the past day or so, I've not

<v Speaker 2>been feeling very good with myself because every time I

<v Speaker 2>go to Sam's Club, they've got you know, like those

<v Speaker 2>pre made meals there. Yeah, you can get the mac

<v Speaker 2>and cheese or faetas or whatever. They've got this kale

<v Speaker 2>salad there that I cannot get enough of. It's kale

<v Speaker 2>with noodles, parmesan cheese and like feta cheese. The ingredients

<v Speaker 2>are so incredibly simple, and then they put some sort

<v Speaker 2>of dressing on it, which is straight up crack. And

<v Speaker 2>I buy a tub of this and it's meant for

<v Speaker 2>like a family of four, and I just keep it

<v Speaker 2>in the fridge, and over like a day, maybe two,

<v Speaker 2>I eat the entire thing because nobody else in the

<v Speaker 2>house likes it because it's all kale, and it'll it'll

<v Speaker 2>jack with your life.

<v Speaker 3>You eat the whole thing.

<v Speaker 2>Huh yeah.

<v Speaker 4>Clean.

<v Speaker 2>Anyway, I had the last bit of it yesterday and yeah,

<v Speaker 2>and it feel too good this morning.

<v Speaker 5>I identify as a family of four According to the

<v Speaker 5>servants eyes on that condator.

<v Speaker 2>So every time, even if I got to run into

<v Speaker 2>Sam's for you know, one thing, a bag of coffee,

<v Speaker 2>I make my way to the back and buy my

<v Speaker 2>little ko salad and bring it home that I'm like, I'm.

<v Speaker 5>Healthy anything with kale in it. You're like, well, clearly

<v Speaker 5>I'm doing things.

<v Speaker 2>Right, Carvy noodles and cheese. So you guys highly recommend it. Now,

<v Speaker 2>speaking of food, you said you don't get a lot

<v Speaker 2>of sleep because you sit up and watch some sort

<v Speaker 2>of goofy YouTube channel.

<v Speaker 5>Yes, okay, so it's poison or snack. I actually sent

<v Speaker 5>you the link to this because it is hilarious.

<v Speaker 3>Send it on Facebook. So there's a.

<v Speaker 5>Young lady who does it, and she just goes and

<v Speaker 5>finds things in nature that usually berries. That's the one

<v Speaker 5>that I saw was a blueberry edition. But what she

<v Speaker 5>does is she takes two things and she's like, which

<v Speaker 5>one do you think would be poison? Which one do

<v Speaker 5>you think would be a snack? And so it is

<v Speaker 5>really funny, and she is so well spoken and intelligent,

<v Speaker 5>and she's really hilarious. So the one that I saw

<v Speaker 5>in particular was the blueberry one. So the one blueberry

<v Speaker 5>was so pretty it almost didn't look real, Like the

<v Speaker 5>color blue was that of like turquoise ocean. It's crazy

<v Speaker 5>that was a poison one. And that's something Josh and

<v Speaker 5>I were chatting about off air. Is you know, usually

<v Speaker 5>when you see things that are ridiculously beautiful and don't

<v Speaker 5>even look real, that is a sign that they're poisoned.

<v Speaker 5>And yeah, I know, right, those real good looking but yeah,

<v Speaker 5>so it's funny because just the way she says things.

<v Speaker 5>She's like, you know, you should not eat these berries

<v Speaker 5>unless you're a sage grouse.

<v Speaker 3>And is there a sage grouse? What are you doing

<v Speaker 3>with the phone? Give that phone back? Sage grouse?

<v Speaker 5>Like it's just so funny the way she's hilarious, But

<v Speaker 5>it is.

<v Speaker 2>What a funny thing to get hooked on every night though.

<v Speaker 3>Yeah, and she clearly knows her stuff.

<v Speaker 5>I don't know what kind of background she has, but

<v Speaker 5>it's definitely got Google. It's definitely worth checking out, you know,

<v Speaker 5>seeing if it catches your feet.

<v Speaker 2>Now, does she ever just randomly take a handful of

<v Speaker 2>the poison berries and eat them?

<v Speaker 3>No, I can't see that she does. Because she wants

<v Speaker 3>to make more videos. Jeremy so she tries to refle

<v Speaker 3>from meeting the poison.

<v Speaker 2>A few more views.

<v Speaker 3>So I think you're right. I think she's a botanist.

<v Speaker 2>So she knows her stuff she's talking about, all right,

<v Speaker 2>So name it again because I know people are gonna

<v Speaker 2>be like, what's that channel?

<v Speaker 3>Snack or poison?

<v Speaker 2>Snacker? Poison?

<v Speaker 3>Yeah, is what it's called.

<v Speaker 2>All right.

<v Speaker 6>Just like these short little reels, I mean they're not

<v Speaker 6>super super long videos.

<v Speaker 3>Yeah, yeah, videos for you to watch.

<v Speaker 2>Yeah, if you watch like forty of them every night,

<v Speaker 2>you're not getting to bed on time.

<v Speaker 3>Well, you'll know what to eat what not to eat,

<v Speaker 3>though that much.

<v Speaker 2>Could be a good survival. It's in a forest, yeah,

<v Speaker 2>on your way to work today in Parker, if you

<v Speaker 2>get lost in a forest.

<v Speaker 3>I remember this on poison instead.

<v Speaker 2>You know, like to give you guys a little recommendations

<v Speaker 2>on things to watch. Now, speaking of food, we had

<v Speaker 2>a lady right in with a bit of a weight

<v Speaker 2>issue situation.

<v Speaker 3>We did.

<v Speaker 5>Yeah, and I again feel like this is something that

<v Speaker 5>we can all relate to.

<v Speaker 3>She says, what up, JKJ.

<v Speaker 5>I am a longtime listener from Fort Collins, and I

<v Speaker 5>just want to say I love how your show balances laughs,

<v Speaker 5>real talk and encouragements. Why I felt comfortable reaching out

<v Speaker 5>with something personal that I've been dealing with. So she

<v Speaker 5>goes on to say that earlier this year, I lost

<v Speaker 5>a significant amount of weight, and all of it in

<v Speaker 5>just three months. It was intense, but I know that's

<v Speaker 5>a quick timeframe to lose a bunch of weight, And

<v Speaker 5>she says, I was motivated and determined, and I honestly

<v Speaker 5>felt amazing about what I'd accomplished. But over the past

<v Speaker 5>few months, the weight has slowly crept back on. Now

<v Speaker 5>I'm back where I started, and it's been tough. I

<v Speaker 5>feel a mix of disappointment, frustration, and honestly a little embarrassment.

<v Speaker 5>I can totally feel that I get where she's coming from.

<v Speaker 5>She said, After putting in all that effort, it feels

<v Speaker 5>like I failed. That said, I don't want to stay

<v Speaker 5>stuck in this mind mindset. I know I'm not the

<v Speaker 5>first person to go through something like this, and I

<v Speaker 5>know deep down that this doesn't have to be the

<v Speaker 5>end of the story. So I'm reaching out to ask

<v Speaker 5>what you say to someone in my shoes, someone who's

<v Speaker 5>feeling defeated but still wants to believe that moving forward

<v Speaker 5>in a healthier, more sustainable way is possible.

<v Speaker 2>Probably big shoes too, all tre me.

<v Speaker 3>Doesn't mean she has big shoes.

<v Speaker 5>If you have any advice, encouragement or stories from other

<v Speaker 5>listeners who've bounced back, I'd love to hear it.

<v Speaker 3>Thanks for everything you do.

<v Speaker 5>You help people start their mornings with a little more

<v Speaker 5>hope and today I could use some of that with

<v Speaker 5>love from Foco Heather. There you go, and again, I

<v Speaker 5>just I have been in this situation.

<v Speaker 2>If anyone wants to sound off really quick, Katie, don't

<v Speaker 2>mean to work you. Phone lines are wide open if

<v Speaker 2>you guys just want to chat about this. If you've

<v Speaker 2>kind of hit a speed bump in your life, or

<v Speaker 2>you progressed really quick with something and then you kind

<v Speaker 2>of fell backwards a little bit, what's your advice for

<v Speaker 2>sweet Heather here three oh three six nine one one

<v Speaker 2>mix three oh three six nine one sixteen forty nine

<v Speaker 2>go ahead.

<v Speaker 5>Well, I just wanted to say that I've been in

<v Speaker 5>the situation where I have put on a significant amount

<v Speaker 5>of weight enough that people notice. You're embarrassed, because I

<v Speaker 5>just feel like, at least for me, I felt like

<v Speaker 5>people immediately judged me and thought that I wasn't trying

<v Speaker 5>hard enough, or I was being lazy or something, you know,

<v Speaker 5>and it is embarrassing. I remember not even wanting to

<v Speaker 5>go home and see my family because I'd gained so

<v Speaker 5>much weight and I.

<v Speaker 3>Was just ridiculously embarrassed. I mean, I gained like eighty

<v Speaker 3>pounds at one point. Oh girl, Yeah, it was a lot.

<v Speaker 2>You were Was it like a stressful emotional time?

<v Speaker 3>It was.

<v Speaker 2>It was which tends to happen.

<v Speaker 5>It does, and it's like, you know, life changes and

<v Speaker 5>before you know it. That's the thing is It's not

<v Speaker 5>like the eighty pounds just happened overnight. It was slowly

<v Speaker 5>just you know, packed on and then before I knew it,

<v Speaker 5>I couldn't fit into my clothes anymore. And the one

<v Speaker 5>part of this email that I think that I really

<v Speaker 5>wanted to stress is she says that she lost it

<v Speaker 5>really quick, So she lost a bunch of weight in

<v Speaker 5>three months, and she didn't she just said that she

<v Speaker 5>it was intense and she was motivated and determined. She

<v Speaker 5>didn't say how she lost the weight. But I think, well,

<v Speaker 5>and even if it's that, that's the thing. If you're

<v Speaker 5>on the GLP ones or whatever, it is like that's

<v Speaker 5>people need those things. Like I am here to say,

<v Speaker 5>like just because you're taking that doesn't mean that you

<v Speaker 5>don't have to try. People who are on ozempic and

<v Speaker 5>things like that, they still have a daily struggle to

<v Speaker 5>wake up and remember that they have to care about

<v Speaker 5>their body.

<v Speaker 2>So you know a lot of people that have been

<v Speaker 2>on that though, and then they went off and then

<v Speaker 2>all of a sudden they're back right back to where

<v Speaker 2>they started. Right Wonder if that's this situation she decided

<v Speaker 2>to go off of it.

<v Speaker 3>And it totally could be.

<v Speaker 5>But that being said, you know, like for me, when

<v Speaker 5>I actually lost the weight, it took me over a

<v Speaker 5>year to get it off, and I feel like, you know,

<v Speaker 5>because of that, I was able to keep it off.

<v Speaker 3>And that's the thing is everybody is so different.

<v Speaker 5>So that's where people who are on nozembic and people

<v Speaker 5>who are trying you know, different things and maneuvers to

<v Speaker 5>lose weight. There's no shame in any of it, because

<v Speaker 5>I feel like having the extra weight on you is

<v Speaker 5>more detrimental than you know, trying to try new maneuvers.

<v Speaker 3>To do it.

<v Speaker 5>But I just I feel so bad because I've been

<v Speaker 5>in this situation. I know, Josh and I, You and

<v Speaker 5>I talked about how you know, before you know it,

<v Speaker 5>it just kind of hits you and you're like, oh

<v Speaker 5>my gosh, maybe I'm not in the best shape that

<v Speaker 5>I've been in.

<v Speaker 6>Yeah, it's one of those things that I mean just

<v Speaker 6>being like a former athlete where I had to work

<v Speaker 6>out multiple times a day, and then you leave college

<v Speaker 6>and you just kind of start eating whatever you want

<v Speaker 6>and you're like, well, I don't have to go to

<v Speaker 6>the gym all the time, and yeah, it totally creeps

<v Speaker 6>up on you. And then all of a sudden, you

<v Speaker 6>look yourself in your mirror and you're like, whoa, what's

<v Speaker 6>going on? That's not you know who I recognized back

<v Speaker 6>back when I was more fit. So, yeah, it's one

<v Speaker 6>of those things.

<v Speaker 2>It's a slow creep.

<v Speaker 6>But I don't know, I think you can still have

<v Speaker 6>the confidence in yourself to get the weight off.

<v Speaker 2>I guess.

<v Speaker 6>I mean, I don't know what's her?

<v Speaker 2>What's her? I think she should just give up now. JEREMYE. Hi,

<v Speaker 2>Meggie Megan, Hello, good morning, Good morning to you. So

<v Speaker 2>what do you want to give Heather some advice? What

<v Speaker 2>do you want to say to her?

<v Speaker 7>So I have dealt with this like up and down

<v Speaker 7>yo yo before. And the thing to remember is like

<v Speaker 7>the fad diets don't work, or the fad anything don't work.

<v Speaker 7>It's always just a very temporary fix. You gotta make

<v Speaker 7>lifestyle changes.

<v Speaker 2>Yeah, you do have to make lifestyle changes and like

<v Speaker 2>all around, like you need to implement these what you're watching.

<v Speaker 2>I mean, it can boil down to how much you're

<v Speaker 2>on social media.

<v Speaker 6>Yeah, and Megan, I wanted to ask you. I wanted

<v Speaker 6>to ask you what type of lifestyle changes did you

<v Speaker 6>make then to make it stick?

<v Speaker 7>I kind of. I cut out soda. I looked at

<v Speaker 7>like how much I looked at how much sugar I

<v Speaker 7>was that was like the percent of my sugar intake

<v Speaker 7>during the day.

<v Speaker 1>Oh yeah, so I cut that out.

<v Speaker 7>I made. It's like simple choices that they didn't seem

<v Speaker 7>very big, but they helped a lot. Like switching to

<v Speaker 7>cauliflower rice. It's I mean it's not rice, but it's

<v Speaker 7>still a really good alternative eating more vegetables. And you know,

<v Speaker 7>realizing that at dinner, I don't have to have a

<v Speaker 7>carbohydrate side. I can just have two vegetable sides dinner.

<v Speaker 2>Yeah, you speak the truth about the make it real quick.

<v Speaker 2>You speak the truth about the cauliflower rice and you

<v Speaker 2>can doctor that stuff up.

<v Speaker 3>Yeah.

<v Speaker 2>Just when I'm hyper focused on, you know, staying healthy,

<v Speaker 2>I will go home at lunch after the show, crack

<v Speaker 2>open a bag of cauliflower rice with some like frozen

<v Speaker 2>vegetables and a couple of little pieces of chicken in it.

<v Speaker 2>And that's what I'll have for a straight two weeks.

<v Speaker 2>And you feel so good after you do that, because

<v Speaker 2>you're not just going home and eating a bunch of

<v Speaker 2>crap and like deli meat and bread. Yeah, you gotta

<v Speaker 2>really and you got to plan ahead too, is what

<v Speaker 2>I found, Megan.

<v Speaker 4>You gotta.

<v Speaker 2>Yeah, the meal press for success, you do. And that's

<v Speaker 2>one of the biggest things is just when you're at

<v Speaker 2>the grocery store, stop putting all that crap in your cart.

<v Speaker 2>That's the easiest way to avoid all this. Yeah, don't

<v Speaker 2>put it in the car.

<v Speaker 4>Yeah.

<v Speaker 7>One easy, one easy way thing to do there is

<v Speaker 7>like do a grocery pickup, because then you're not like

<v Speaker 7>walking down the cookie aisle like ooh that looks good. Yeah,

<v Speaker 7>limit yourself, No no cookies in this cart.

<v Speaker 2>It's yeah, yes, exactly.

<v Speaker 5>Well, and I love what you said about how your

<v Speaker 5>plate looks, because I think that's something as Americans, it's

<v Speaker 5>been ingrained into our brains that we need the grain,

<v Speaker 5>we need you know, the veggie and the protein, and

<v Speaker 5>you need to drink.

<v Speaker 3>It with melk, you know what I mean.

<v Speaker 5>So the fact that you said you can have two

<v Speaker 5>veggies and not have a starch like and that is okay,

<v Speaker 5>and that's healthy for you, and it's going to be all.

<v Speaker 2>Right unless it's an asparagus, because man, that makes your pasting.

<v Speaker 3>It's still good for.

<v Speaker 2>You, but it's so Yummymy I always feel bad for,

<v Speaker 2>you know, the next person that comes after me at

<v Speaker 2>the urinal here at the office after I've had asparagus. Yeah,

<v Speaker 2>I mean, I don't know what's wrong with me, Megan,

<v Speaker 2>something's wrong.

<v Speaker 3>Now I feel bad for them too, Megan.

<v Speaker 2>We got another call to get to. But thank you

<v Speaker 2>for your very good advice. Your rock star. Of course,

<v Speaker 2>here's Autumn. Hi, Autumn, Hi, Hi, it's.

<v Speaker 3>Almost your tie.

<v Speaker 2>This is your time to shine on them.

<v Speaker 4>I don't know about shining, but I think one of

<v Speaker 4>the big things I would say, obviously there's a lot

<v Speaker 4>of input about actual diet and habit changes. But when

<v Speaker 4>people have a lot of yo yo ing like that too,

<v Speaker 4>I think it's really important for her to look at

<v Speaker 4>what else is going on psychologically. So she's got to

<v Speaker 4>have something. I don't know what her personal life looks like,

<v Speaker 4>but it sounds like someone that's not really grounded at

<v Speaker 4>anything that consistently gives her confidence. Because if she's riding

<v Speaker 4>these highs and then something happens and she gains the

<v Speaker 4>weight really quickly, again, I think maybe that's something that

<v Speaker 4>she should really examine.

<v Speaker 2>That's smart. You're right. It could be something that is

<v Speaker 2>affecting her relationship wise at work, family. Yeah, something that

<v Speaker 2>is making her bounce back every single time into being overweight.

<v Speaker 2>There's got to be and it.

<v Speaker 4>Can even be things from like in your past and

<v Speaker 4>something that you don't realize from long ago that that

<v Speaker 4>really plays on your psyche. You know, she might not

<v Speaker 4>anticipate or recognize that something triggered and she was feeling

<v Speaker 4>really great and then one bad day of eating after

<v Speaker 4>feeling good and three months of you know, she said

<v Speaker 4>she put in the work. So I'm assuming even if

<v Speaker 4>she was on something like some of the Blue Tide, it

<v Speaker 4>sounds like she was doing something actively to help that,

<v Speaker 4>but you never know what maybe triggered a different, a

<v Speaker 4>totally different mood and mindset where she's you know, swinging

<v Speaker 4>highs to lows.

<v Speaker 2>What she needs to let go of. And you know,

<v Speaker 2>I used to work out like crazy. I had like

<v Speaker 2>an eight pack. I mean it was like, but you know,

<v Speaker 2>you do have slip ups. I'm serious, I'm not and

<v Speaker 2>that's not even a joke. Ond I'm like, I used

<v Speaker 2>to do modeling. It's so douchey sounding out, it's so douchey.

<v Speaker 2>But what you've got to do is let go of

<v Speaker 2>that all or nothing thinking. I mean, you're gonna have

<v Speaker 2>slip ups and periods of less progress, and you know,

<v Speaker 2>you just got to get in that mindset that you

<v Speaker 2>don't want to erase all the effort that you've made

<v Speaker 2>and all the knowledge that you have up to this point.

<v Speaker 2>And you just got to get in that mindset and

<v Speaker 2>then back in the zone and know that you you know,

<v Speaker 2>you can do it and it doesn't have to be

<v Speaker 2>all at once. Yeah, this could take six months or

<v Speaker 2>a year for you. You know, that's a that's a

<v Speaker 2>that's a mindset you just got to get into. And

<v Speaker 2>that's just gonna be a lot of self talk, honestly.

<v Speaker 3>It well, and I love you, you said autumn.

<v Speaker 5>The you know mind part of this because I think

<v Speaker 5>we can all agree. I never want to work out,

<v Speaker 5>like I have to convince myself to do it, and

<v Speaker 5>then once I'm doing it, I am so glad that

<v Speaker 5>I got there right, like it makes me feel so good.

<v Speaker 5>But I constantly have to convince myself that this is

<v Speaker 5>something that I have to do. Even in those moments

<v Speaker 5>of like I'm feeling great.

<v Speaker 2>We have to convince her too.

<v Speaker 3>Everybody can relate to that.

<v Speaker 2>Kakut.

<v Speaker 3>Well, actually, it's like I can't wait to go to

<v Speaker 3>the gym and lift some weights.

<v Speaker 2>Like it's generally when she comes in autumn and she's

<v Speaker 2>got like chocolate in the corners of her mouths in

<v Speaker 2>the morning. You know, I think it's.

<v Speaker 3>Peanut butter cups protein in that autumn.

<v Speaker 2>Your sweetheart, Thank you so much for colling. We got

<v Speaker 2>one more call we need to get to, but you

<v Speaker 2>have a great little Wednesday, see you later. All right,

<v Speaker 2>we'll do one more Hi, Jennifer.

<v Speaker 1>Hi, good morning the morning.

<v Speaker 2>You you're all bodily and happy, all right, So you

<v Speaker 2>get the final word on this, what are your thoughts?

<v Speaker 7>I appreciate it.

<v Speaker 1>So I just wanted to come forth and say, the

<v Speaker 1>nutrition information is so incredibly confusing out there, and so

<v Speaker 1>I just want to let everyone know there there's a

<v Speaker 1>lot of misinformation out there when it comes to nutrition.

<v Speaker 1>It's so hard to find what works best for you

<v Speaker 1>at the end of the day. So Heather, just when

<v Speaker 1>you find or look at nutrition information, lots of times

<v Speaker 1>when it comes from a registered dietitian or someone who's

<v Speaker 1>credentialed in that area, it's it's important because registered dietitians

<v Speaker 1>have to have a master's degree and also an internship

<v Speaker 1>to get their information. But at the same time, I

<v Speaker 1>also do have a doctorate in this specialty. So I'd say, Heather,

<v Speaker 1>for you, when it comes to the personalization of your lifestyle,

<v Speaker 1>looking at the relationship with food is incredibly important. And

<v Speaker 1>are you both familiar with when I say relationship with food, yes,

<v Speaker 1>oh yeah, okay, So relationship with food means having that

<v Speaker 1>peace and mindfulness with food, just for the listeners out there,

<v Speaker 1>and so when someone has a neutral or a good

<v Speaker 1>relationship with food, it means that the fad dieting. As

<v Speaker 1>other individuals have said, is not is no longer on

<v Speaker 1>the plate. It's about balance, it's about still enjoying food.

<v Speaker 1>So when we start to restrict food, lots of times

<v Speaker 1>the desire for the food can go up significantly and

<v Speaker 1>that can be really hard, and that's why fad diets

<v Speaker 1>are doomed to basically die. But at the same time,

<v Speaker 1>muscle is also incredibly important to keep. So when we

<v Speaker 1>lose a huge amount of weight within a short amount

<v Speaker 1>of time, lots of it can be muscle, and muscle

<v Speaker 1>can drive the metabolism, and so we really want to

<v Speaker 1>focus on making sure that we're still thinking about our

<v Speaker 1>muscle mass for overall maintenance. With the g LPs out there,

<v Speaker 1>like you mentioned, yeah, they can work.

<v Speaker 2>But you're very passionate about this, Jennifer. I hate to

<v Speaker 2>cut you off. We are, we're run a little short

<v Speaker 2>on time, but this, like this is your life. Yeah,

<v Speaker 2>you're immersed in it. What is your doctorate in?

<v Speaker 1>I have a doctorate in nutritian science.

<v Speaker 2>So I have to ask you, since you're very wise

<v Speaker 2>about eating healthy, being healthy, acting healthy, what's the one

<v Speaker 2>junk food that get you?

<v Speaker 1>So the one junk food. Oh, that's a great question.

<v Speaker 2>I would say what's your kryptonite.

<v Speaker 1>I actually don't have one.

<v Speaker 7>I can't my relationship with food, So you'll never.

<v Speaker 2>Sit down with some Ben and Jerry's and just give

<v Speaker 2>it hell yeah, I mean it hits the spot.

<v Speaker 1>So it's important to have food that's satisfies but never

<v Speaker 1>want to cheat on like there are no cheat things.

<v Speaker 2>Okay, so what's the food that satisfies you?

<v Speaker 1>I gonna have to say salmon, but that's really late.

<v Speaker 2>Better. I thought you're gonna say, like keen wah, We'll

<v Speaker 2>take salmon. It will take yeah, put some butter on it. Jennifer,

<v Speaker 2>you're a lot of fun. We got a bounce. We're

<v Speaker 2>short on time, but thank you so much for calling in.

<v Speaker 2>You're you're very smart.

<v Speaker 7>Much free time I appreciate and I hope you all

<v Speaker 7>have a great thing.

<v Speaker 1>That's what you Heather, thank you, Jennifer.

<v Speaker 2>That's very nice that some good advice coming in today

<v Speaker 2>and a bunch on our text line. So yes, like

<v Speaker 2>Jennifer said, good luck with Heather.

<v Speaker 5>Well and Heather, just remember it's not gonna happen overnight

<v Speaker 5>and just put one foot in front of the other

<v Speaker 5>and each and every day is gonna bring you. Just

<v Speaker 5>put one foot of the raf to Like, it's just

<v Speaker 5>celebrate the little win, celebrate the little winds, and don't.

<v Speaker 3>Say no to food either. Like I think Jennifer made

<v Speaker 3>a great point.

<v Speaker 2>Let's not go crazy.

<v Speaker 3>No, the more you try and limit yourself, the more

<v Speaker 3>you're gonna want it.

<v Speaker 2>That is, just focus on the other things to your energy,

<v Speaker 2>your mood, your strength, your stammina, your self confidence, your sleep, like,

<v Speaker 2>focus on all that too.

<v Speaker 3>There's so many things that make you healthy, not just

<v Speaker 3>your weight.