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If you are embarking on a fat loss journey, this episode is for you. We go over some foundational concepts that will help you move the needle forward. Everyone's path looks a little different, and these tools will help you understand the "what", "why", and "how" of making lasting change.
To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE.
To try a free week of my signature Fit for Hiking program to get you fit from the trails (gym AND at-home options) start HERE.
For next level fat loss strategies, hormone/gut health help, serious performance goals and unparalleled support, apply for Mountain Metabolic coaching. Learn more HERE.
For more free wellness resources, hiking/travel guides, and other blog posts, check out my website HERE.
What is Fit for Hiking?
Where fitness and outdoors meet. In this space we chat all things hiking, exercise, wellness, adventure, motherhood, and metabolic health from a female perspective! Get ready to learn + be inspired to live your fullest, most adventurous life!
Hi, my name is Brady and I'm a long time fitness professional and midwest girl turned mountain living hiking addict. And combining my knowledge of fitness and passion for hiking, I've helped hundreds of women get lean and strong for the trails. Think of this as your one stop shop for both education and inspiration on all things female wellness, trail talk and adventure. Hiking, female metabolism, motherhood, nutrition, travel and fitness are all topics you'll hear discussed here. If you are outdoorsy and active, looking to level up your health, unlock your potential, and become inspired to live your most vibrant life. You're in the right place. You're listening to the fit for hiking podcast. Hello and welcome back to another episode of the fit for Hiking podcast. You guys! I'm so excited to be back with you this week because last week I literally had no voice for five straight days. Oh my gosh. Coming back from our Europe trip, which I did a recap on in last week's episode. Um, man, I've been down for the count. I think I literally picked up every possible germ during our travel, and I think I was hit with multiple viruses and I completely lost my voice. I had to move all of my work calls. I couldn't record any podcasts. I couldn't even, like, talk to my daughter. It was so crazy. I have never fully lost my voice like that, especially for that long. So I'm just very relieved, um, to be feeling better again, to mostly have my voice back to normal, to be able to carry on with life. Like, man, when those things happen, it just makes you realize that any day that you wake up feeling really good and feeling healthy, you don't want to take that for granted. So today I'm going to be sharing five underrated habits for Fat loss or things that just kind of make fat loss and fat maintenance easier. Because personally, I have been on this journey before. A little bit of backstory if you're new to the show, is I really yo yoed in my weight for much of my 20s, especially in my early to mid 20s. Um, coming out of college, like most people, I had put on a little bit of weight. I just really wasn't aware of. Like the best ways to properly maintain a healthy weight. I would really go. Extreme measures, do a lot of intense diets, kind of follow fads, and I worked in fitness. Okay, so like I knew some of the right stuff to do, but I still was falling victim to diet culture. There was still a lot that I didn't know and I hadn't been educated on yet in my. Career and just in life, right? You kind of learning as you go. And it's really easy to fall prey to kind of like this predatory marketing towards women. As far as, um, you know, just diet culture in general. So I spent years where I would kind of lose and regain the same, like £10 or so. I felt really uncomfortable in my body because I was working as a personal trainer and fitness coach, but yet still struggling with a lot of my own food habits and working out all the time and wondering why I was not happy in my body and still holding on to a lot of excess weight. And it kind of reached a peak, um, when I was 27, and I was the highest weight I'd been, um, quite a bit higher than I was comfortable with. And I went on a trip and saw some photos of myself afterward, and, and I was just like, okay, enough is enough. Like, what is the root issue here? What is going on? And that's when I really started, like changing my priorities around my why for exercise, how I was exercising my relationship with food, really getting serious about changing my methods because clearly what I had been doing was not serving my body the right way. I was so inflamed. I was so puffy, I was holding on to this weight. Yet I was working out more than almost anybody that I knew, and that was extremely frustrating. So, um, you know, kind of through a lot of my own personal revelations, continuing my education, becoming a health coach on top of being a personal trainer. Um, there's just so much that I've learned over the years, and now I've helped over hundreds of women also in their health and fat loss journeys. Some of my clients don't have fat loss goals, they just more wanting to focus on the performance side of hiking, getting stronger, crushing it on the mountains which is amazing. But I want to be real. And acknowledging that some of my clients and some people maybe listening to this show do have fat loss goals. And that's okay. I think as long as you're approaching it from a healthy mindset and and not just doing whatever means possible to become smaller, meanwhile potentially sacrificing your health or mental health along the way. There's nothing wrong with wanting or even needing to, for your own health, lose a little bit of fat. We just want to make sure that it's done in the right way. So if ballast is a triggering topic for you, this might not be the best, um, podcast for you to listen to. So just go ahead and skip this one. But if you are on a fat loss journey or just kind of even struggling with weight maintenance, then I think that this will be a really helpful lesson for you. So first I want to say that the foundation for fat loss always is going to be an energy deficit. We really cannot lose weight if we are eating more than we are burning, right? So in general, we're all going to kind of have our maintenance amount of of calories that we're needing to consume just to live, just to like lay in a bed all day, like if you were in a coma, you'd still need to have feeding tubes hooked up to get you the amount of nutrients that you need just to keep your vital organs alive, to keep you breathing, to sustain muscle, to sustain life. Um, but then there's also all of the other factors, like your metabolic health and your body size. You're going to need more energy the larger that you are just to maintain your body. Um, also your activity levels, your muscle mass, all of these different factors that will kind of change what your personal maintenance looks like. So that's what probably why, if you're listening to this and you're a female, you're like, oh my gosh, why can my significant other eat literally double what I can? Well, if there's a big size difference, you know, if you are five foot three and quite a bit smaller then and your significant other is six foot two, and there's going to be a discrepancy that's totally normal. So it's going to change based on a lot of these different factors. So foundationally, we know that based on the law of thermodynamics you must be in a calorie deficit or an energy deficit, whether that's created through the amount that you're expending through exercise, your daily non exercise activity, or a combination of the two Or a calorie deficit of just not consuming as much food. Even if you were laying in bed all day, you can lose weight if you're just not eating enough to meet your body's needs as far as maintenance, right? So there's a couple different ways that you can go about it. Typically, the best way is to kind of marry the two together, where you are focused on expanding some energy, exercising in a way that supports your health and builds muscle. But you're also monitoring your food intake because it's really hard to lose weight solely exercising. I've been there, done that where you're just like, I'm working out, so why am I not losing weight? But if you're not monitoring your food intake and the quantity of food that you're having on a daily basis consistently over time you're going to spin your wheels because you cannot out exercise a surplus of calories. Okay. So foundationally, you must be in a sustained calorie deficit long enough to elicit fat loss. These are just five different ways that will make a calorie deficit easier and less painful, because we don't want fat loss to feel miserable. This is what I always tell my clients. We want to do fat loss in a way where it doesn't feel like it's running your life. It doesn't feel like it's all that you think about. It doesn't feel absolutely miserable. You're not just starving all the time. And yes, you can lose weight in a way that sucks, but you can also do it in a way that you aren't miserable because you're going about it in a way that supports your body, and you're filling yourself up with the right things, right? You can lose weight. There have been studies shown that you can lose weight eating only McDonald's every single meal a day for 30 days. If your calorie intake is at the right amount to have you in a deficit. But are you going to feel your best? Always eating McDonald's? Probably not. So there's what works for fat loss. And then there's what also helps you feel your best in that process and just in general, supporting your health, supporting your satiety along the way, supporting your blood sugar balance, your energy, all of these different things. We don't just want to look at what's going to help me lose weight the fastest, because if you're miserable, you're way less likely to actually stick with it. And how the heck are you ever going to maintain anything that makes you miserable, even just for like 30 days? Right. So we want to think long term here. These are habits that you can adopt and do for the rest of your life. And I recommend that you do them for the rest of your life, at least as often as you can, to make this process easier and actually allow you to maintain things long term, because that is crucial. There's really no point in embarking on a weight loss journey if you're just going to gain it all back because you don't have the proper habits in place to support that loss long term. Okay, so this just these are tips to make this whole process easier to keep you in a calorie deficit okay. So number one and this might feel a little funky, but hear me out as to what the reasoning is behind this. Number one is to regulate your circadian rhythm. So that might kind of sound a little woowoo or hippy dippy, but. Studies have shown that when we are on less sleep, so if we are sleep deprived, our hunger hormones ghrelin and leptin are going to be out of whack. So our satiety hormone leptin is going to actually lower and your hunger hormone ghrelin is going to increase. That just makes it a whole lot harder to actually eat healthy foods, make good choices when you're hungrier, right? If you're just freaking ravenous because your hormones are out of whack and you got a poor night's sleep, you're not going to make as as good of food choices. Also, your motivation for movement is probably going to be a bit lower if you're exhausted all the time because you're not really putting effort into good quality sleep. So how do we do this? How do we really regulate our circadian rhythm? What does that look like on a day to day basis. And again, this is not going to be perfect. But you can start implementing a few of these ideas and build over time and start to notice the benefits. Um, number one is morning sunlight, so blackout curtains can definitely have their place if you like. Need to sleep during the middle of the day or for your kiddos napping. Um. However, blackout curtains are not great as far as getting your body clock to operate optimally, because if it is pitch black in your room at 8 a.m. and you're still dead to the world because you aren't seeing any sunlight starting to come through. That's going to throw things off. So if you can one do away with, uh, curtains or have them like timed out to those seasonal sunrises, that would be ideal. Letting some light in in the morning to kind of start to wake you up. Also, getting outside for sunrise, getting some UV rays in the morning is going to be huge for telling your body that it is time to wake up. This is going to help regulate your cortisol. Because cortisol should be on the rise in the morning, it should peak in the morning and then slowly start to taper off through the day and get the lowest in the evening. What happens is when we are looking at our devices first thing or not seeing the morning sunrise, we're locked in a room all day and then in the evening we're like staring at our devices more and we're not getting those natural cues from the sun. It throws off all of our cortisol, making sleep quality very, very difficult if our cortisol high in the evening. That's going to make it harder to sleep. If it's not high in the morning, you're going to be dragging all day. So this is just a way to get your body on board with what you need it to do throughout the day, which is feel energized in the morning and then slowly let that energy taper off throughout the day so that you're going to bed feeling. Ready to rest, right? You're not wired. Tired and wired is kind of a common thing. That's that said, like where your cortisol is high at night and even though your body is tired, you're like, it's just sitting there unable to sleep. You're anxious, you can't go down for the night. So morning sunlight is a big one, even if you're not up for the exact sunrise. I try to just go out and and do my, like, journaling and devotions and coffee time. As soon as I wake up, I get outside and I try to get my face in the sun. Obviously this will be like weather dependent to some extent, but it doesn't even have to be something where you're doing this for 30 minutes just trying to get outside, even in the winter. Get your face in the sun even if it's cloudy or overcast. There are still benefits to this. Okay, so if you live somewhere super cloudy, do not worry, this still has this benefit. Um, similarly sun set sunlight. So being outside during sunset is another great way to trigger to your brain that it is time to wind down. You're seeing the sun go down, getting your eyes directly on the sun. Morning and evening evening sunlight UV rays are the best for your body and they're also going to be the least intense. So just overall being outside in the morning and evening are the best times that you can be outside after sunset. If you can really try to minimize your light exposure, this is going to be huge. So one way you can do this is through blue light blocking glasses. If you're getting a lot of like blue light exposure through TV or phone or iPad or whatever in the evenings after the sun goes down again, that's kind of triggering to your brain that it is still the middle of the day that can potentially throw off your cortisol levels and make sleep more difficult. So blue light blocking glasses help with this. I try to get mine on as soon as the sun is down. I'm not perfect with it, but I try to do this more often than not. And I also try to minimize overhead light exposure because again, our brains process overhead lights as sunlight. So if we have all of these really bright, bright fluorescent lights in our living room or bedroom and it's 10:00 at night, that's confusing to our brains. Um, you know, we think about, like, back in the day, there were no overhead lights. Our bodies would have been naturally synced up to the rhythm of the sun rising and setting. And our brains still want to do that. So try to minimize overhead lights. If you can just do, like lamps that are kind of adjacent to your eyeballs or candlelight or dimming your lights and trying to really use blue light blocking glasses, you can get them for so cheap. Um, so the last thing here is nighttime body temperature regulation. We sleep better when it is cold in our rooms, and our body temperature lowers a bit. So we really want to make sure that as we're going to bed, our body temperatures are lower. If you can do that through air regulation, taking a warm bath is actually great for then lowering your body temperature when you get into bed. So doing, a warm shower back before bed, and then you want to make sure that as you wake up, your body temperature is rising. So getting some sort of movement going a cold shower also actually raises your body temperature then. So a cold shower in the morning, warm shower at night. These are ways to kind of just get your body temperature, regulate it to a place where you are ready to go for the day. You're getting your energy going, and it's going to help your circadian rhythm overall. Okay. So that's number one. Number two is consuming high fiber foods just kind of paying attention to fiber? I feel like fiber. Everybody talks about protein. And I'm not talking about protein today just simply because it's not really super underrated anymore. I feel like so many people are aware that protein is so important. So just to side note, protein is very important. It's going to keep you fuller than any other macronutrients. So if you are neglecting protein, that is something you're going to definitely going to want to look at if If you are trying to focus on body composition changes. But fiber often really isn't talked about too much. So fiber is something that we need at least 30 to 50g of per day. And I want to talk about different sources of fiber and then what it helps with. So some of the top sources are berries squash beans cruciferous veggies. So that would be like your green veggies, Brussels sprouts, broccoli, things like that. Carrots, quinoa, oats, bananas, chia seeds, seeds. In general, sweet potato popcorn is actually one. Popcorn is super high in fiber, which is awesome if you are a popcorn snack or apples, whole wheat pasta and chickpeas. So typically carb sources. But they're good quality, high fiber carb sources. So what does fiber actually help with? One, it aids in more frequent bowel movements, and bowel movements on a daily basis are really important because it's not only going to help reduce bloating kind of keeps things moving, but also it's going to help rid your body of excess hormones that tend to just build up through environmental exposure foods, waters, water that we're having all these different things. If we're not sweating or getting our bowel movements out on a daily basis, those excess hormones are going to build up. Also, it's very helpful for satiety. So similarly to protein, when we're looking at fat loss, we want to think about big bang for your buck. Foods like foods that are going to be higher volume keep you fuller for longer. Because yes, you could totally have a bag of cookies for 300 calories, or you could have 300 calories of protein and fiber. That's going to keep you fuller for so much longer, because you're not going to have as high up a, um, blood sugar spike. And that's going to help make sure that you're maintaining your hunger levels and energy as well. So high fiber foods also help regulate blood sugar, and they nourish healthy gut bacteria. So overall, it's just going to help aid in regulating energy cravings, bowel movement, healthy gut blood sugar. All of these things help with maintaining your weight long term and making fat loss easier. We want to think about how can we stay as full as possible while still being in a deficit. Fiber is going to be your friend on this journey. The next one is to minimize liquid calories. And I'm not saying this from a place where like, I only drink water or anything like that. I love cream in my coffee. I will never be someone who just drinks black coffee. I cannot do it. But I will say that when I am not mindful of my liquid calories, it becomes so easy to over consume. Because while a calorie is a calorie, some are going to fill you up much more than others, like we were just talking about. And liquid is not going to give you that same sense of satiety that chewing and digesting a meal will. So when you drink your calories, they're not only going to be high calorie, but they're going to be typically higher in sugar. And those sugars are going to be digested very quickly, which can lead to blood sugar spikes. Blood sugar spikes. Are not inherently terrible. However, if you are doing this frequently, it's going to just kind of lead to this roller coaster of spiking your insulin. Blood sugar gets dysregulated, and then you're kind of hungry again. In a few hours, you're tired again. You have a spike of energy and then a crash of energy. So it's not very sustained energy, right? When you're having, um, protein and fiber paired with your carb or sugar sources, that's going to give you a more even steady source of energy versus just really high glycemic carbohydrate sources. So like just sugary drinks or juices where all the fiber has been removed from the juicing process. So liquid calories are just going to make the process of fat loss harder because you're going to more rapidly consume high calorie. And also you're going to be potentially really spiking your blood sugar along the way, which makes it harder to maintain your satiety and your energy. Um, so if you're someone who has soda or sugary coffee drinks, like you're going to Starbucks and you're getting like vanilla ice coffees or vanilla lattes or frappes or whatever. Alcohol is something that you're consuming of a lot. Um, juice, things like that every single day. This is just a reminder to be very aware of the quantity. How much are you actually consuming? If it's just like a one thing a day, like I have my my morning coffee and it has cream in it every day, and that's something I'm not going to give up. And I'm aware that that is an extra like 150 calories that I'm adding to my day, but I balance that with a high protein breakfast, and I'm not having typically other liquid calorie sources throughout the day or in the evening. If I do, it's maybe a few glasses of wine a week. Um, so you just need to make sure that you're balancing that amount. If you're having 3 or 4 high calorie beverages a day, that can easily add up to over a thousand calories. That is a huge amount, and especially if you are trying to lose weight, going to make the process so much harder. So as always, it's about moderation and quantity and just being aware of those things. So if liquid calories are a big thing for you and you're struggling to lose weight, that might be one of the first things that you want to look at is, how can I cut back on this? What's important to me on a daily basis? What if I were to just have one drink that contains calories, and then the rest of the day I'm drinking my water? All right, moving on. Next one is walking more. I know that this is something that a lot of people are aware of, like, oh yeah, I know I didn't need to get my steps. I need to walk more. But let's really break this down. Why is walking more so helpful? Well, if you look at your total daily energy expenditure, yes, if you work out you're going to burn some calories, but most of your output every day is going to come from your non exercise movements. So something called your neat your non exercise activity thermogenesis. This is just you fidgeting moving around in the day standing up and sitting down walking to your car, going for a walk with your dog, your movement that you wouldn't classify as exercise. And what happens when our meat is low is our total daily energy expenditure is just going to be so much lower and technically, even if you exercise an hour a day, seven days a week, that's a high amount of exercise. If you are not active outside of your workout, you are still considered sedentary. We are really not meant to just sit in chairs all day, and unfortunately, especially in America, there's not a ton of walking in our day to day, right? Like, you usually can't walk from point A to point B, depending on where you live, unless you're in a city and it's super walkable and that's just part of your life, maybe you don't have a car or it's not easy to drive places. Um, however, like if you go to other countries, they are walking a crap ton and people are just so much leaner and healthier despite eating and drinking and smoking and doing things that maybe aren't super great for your health. Like I was just in Italy. And I mean, so many people smoke, so many people drink kind of heavily, and there's tons of carbs and pasta to go around. Not always the healthiest food. There's not a ton of protein prioritization there, or even really veggies. Um, however, people are walking everywhere. People are getting so much more non exercise activity that they stay leaner so much more easily. And I think that this is something that we miss in the States where we're like, well, I checked my box, so I went and worked out and I'm doing all these things. However, then you're just sitting on your butt the rest of the day, you wake up and you sit in your car, and then you go to work and sit in a cubicle, and then you sit in the car on the way back home, you sit on the couch. The rest of the evening, you maybe go for like a ten minute walk. And the rest of the day you're not moving your body at all. That is something I would definitely look at. If you are struggling to lose weight or maintain your weight. Um, we are always looking for ways to conserve energy, I think, in this modern world. Like, think about all of the things that people used to have to do just to get through the day, like literally hunting their own food, preparing their own food, growing their own food, doing all the things, going and collecting water. There was nothing that was really easy. Like everything was an energy exchange. You had to exchange a lot of your own energy just to meet your basic needs. Um, now things are so accessible. Things are so easy. We. We can almost do anything sitting from the couch. Like, you can literally order your groceries sitting from the couch. You can make your life so easy if you want to. However, that really is not benefiting you long term. If all you're trying to do is conserve as much energy as humanly possible. Okay, so look for the little ways where you're like, oh, am I kind of taking the easy way out and just trying to conserve energy? Like, how can I add a little bit of extra movement into my day and look for ways to make it realistic for you? Like, for me personally, I know that like I need a motivator to, like, get on on a morning walk. So I will find a podcast in advance that I'm excited about, or an audiobook that I'm like, okay, I'm only going to listen to this when I'm walking, and then I'm going to walk more because I like, need to know what happens and I want to pick up where I left off. So. Look for ways that you can kind of like incentivize yourself to get out and walk a little bit extra, whether it's like going for a walk every single week with a friend for an hour to or walk with your dog, walk with your kiddo, a phone call that you're making to a friend every time you walk. There are different ways that you can make your walks more exciting so that you actually want to do it. Remove some of those barriers if you can. All right. Number five. Our last one is to have treats all week to avoid weekend bingeing. I know this might sound a little counterintuitive, but for me this was actually huge. I would typically restrict all week and like, really not let myself have anything that I deemed as quote unquote unhealthy or like a treat for me. That's typically sweets I love. I love sugary stuff like chocolate and and cookies and ice cream, things like that. So I would like hardcore restrict during the week. And then on the weekend I'd be like, okay, sweet, I can treat myself now because I was so good all week. And then it was like I flipped a switch and I would just like way over consume. And then what was happening every week is I was still ending the week either at maintenance or in a surplus even, which would lead to kind of slow weight gain, which is the opposite of what I was trying to do. But I was overeating so drastically on the weekends through going out to eat, through drinking with friends, going out, having like some ice cream after going out. Like binging on stuff, just not having any sort of sense of like moderation because I was so restricted by the end of the week that Friday, I was like, heck yeah! Then I would just let loose. So if that is kind of a pattern for you, whether you've actually tracked and you're like, oh crap. Yeah, I'm like, I'm totally doing this. Um, if you feel like this might be a thing for you, if your weekends look drastically different than your weekdays as far as who consumption or how much you're moving, things like that. I would definitely encourage you to look at the things that you're like. I look forward to this on the weekends and try to add a little bit of that small amounts into each day of the week, or at least a few days of the week, because what's going to happen is the novelty is going to wear off. You're going to realize, I can have ice cream every night of the week if I want to. It's all about the amount, the moderation. And when you're having just these small amounts throughout the week, you're way less likely to treat weekends like it's just this time to go nuts, and there's not going to be a massive discrepancy then in your calories between weekday and weekend. Yes, they might be a little bit higher naturally if you're going out to eat or things like that where you can't really control or you're having a few extra drinks or whatever, but there should not be a massive difference between your weekday and your weekend calories, or you're probably going to struggle with. Weight loss in a way that feels good and is done in a, you know, an effective amount of time. If you are constantly bingeing on the weekends, this whole process is going to take so much longer, and it's really going to be frustrating and hard to maintain, and also doesn't feel good to always be like, oh, I feel like I'm starting over on Monday because I just absolutely annihilated my body all weekend. I used to do that to myself and I would just feel so blah every Monday. And that sucked, right? That's just such a vicious cycle to get sucked into. So start treating weekends and weekdays as similarly as you can, and just focus on the amounts and working towards everything in moderation. This is definitely a process. It does not happen overnight, you guys, and you're never going to be perfect with it. But working towards not just falling into that all or nothing trap and working towards moderation with your food, with your movement, with all of these areas of health, goes such a long way. And kind of using how your clothes are fitting and how you're feeling your body to guide to what extent you're allowing yourself to like, have that balance and have those treats like I am all about the balance. I don't cut out any foods, but if I notice, like, oh, things are starting to feel a little puffy, a little fluffy, and I'm not happy with how I'm feeling in my clothes, then I will just kind of become better aware of what's going on and maybe just pull back on the amounts that I'm having. I'm still going to have those things. I'm still going to have chocolate every day, but I'll pull back on the amounts, and I will also sometimes go back to tracking just for like a week. So after I came back from Italy, I was just kind of feeling like puffy, you know, I was eating out for almost every single meal and traveling to time. My circadian rhythm was all off from the jet lag and all of the travel. And so I was like, okay, I'm just going to one. I got to get my circadian rhythm back in balance. That was huge. So I did everything that I just described to you in, in my first tip. And then I also started tracking again. I tracked for a week, and I already feel so much better and leaner than I did before I went on a trip, because just bringing that awareness back of like, okay, how much am I actually consuming? Makes such a difference. And you don't have to do it for super long periods if you're really honest with yourself and tracking accurately, um, and tracking every little thing for even just a week or two, that can make a really big difference as to, okay, where do I need to cut back? Like, oh crap. Like when I'm snacking? I thought I was just having like a few of these chips or whatever, and I'm actually having like 400 calories worth, and that is really throwing me off. Or oh my gosh, I didn't realize that, like this glass of wine, um, or these two glasses of wine every evening equates to 400 calories. And that is is tipping me over the edge quite a bit. Um, so just doing a little bit of awareness to see where you might be going overboard if you're not happy with where things are, or you just want to buckle it up a little bit. Okay, so those are your five underrated habits for Fat Loss and Healthy Weight Maintenance. I hope that you guys have found this helpful. If you like tips like this, please send me a message at Fit Underscore for hiking on Instagram. I'd love to hear your feedback. Um, also, sharing the show with others is such a helpful way to spread the word. We're still kind of a newer show, and so your word of mouth really helps. Also, leaving ratings and reviews is so appreciated. Um, you know, this is kind of a labor of love. I don't do ads on here. I just hope that I can provide helpful content for you guys. And if you're listening to this and it's speaking to you and you feel like you could use more in-depth help, just know that we are always accepting applicants for Mountain Metabolic coaching, where we really do take a deeper dive into some of the the potential, like food cycles that you might be falling into, how to lose weight in a healthy way, how to increase your performance without beating your body up as a female especially, and just increasing stress like crazy. Um, so we really meet you where you are and coach you through the process, so you have someone with you every step of the way. The accountability is huge. And having a tailored program to you because everybody is so different, like how our mindsets work around these things and our preferences and our schedules and our age and our muscle amounts and all of these different things where you're at. So going for just a, you know, one size fits all program might not be the right solution for you. And if you feel like that might be true for you, then check out the application in the show notes. Um, even if we aren't bringing in new clients currently, we're always accepting applications and I will get to you as soon as we have space. Um, so thanks so much for tuning in, you guys. I will see y'all in the next episode. Thanks for tuning in to this episode of the fit for hiking podcast. As always, I hope it leaves you feeling inspired and informed on how to take your health and adventure into your own hands. For more content like this, be sure to follow along with my daily posts at Ponytail Underscore. On a trail that's ponytail underscore on a trail. You can also stay up to date on my new episodes being released at Fit Underscore for hiking, and find more free resources at Pony Tail on a trail.com. Happy and healthy trails.