WEBVTT NOTE This file was generated by Descript 00:00:05.607 --> 00:00:08.247 Lindsay: Welcome to the Lifting Lindsay podcast. 00:00:08.457 --> 00:00:11.697 I'm just gonna start today's podcast on a really good note. 00:00:12.277 --> 00:00:17.977 A lot of you have been following along with our IVF journey, and I'm happy to 00:00:17.977 --> 00:00:23.137 report that we are now six weeks pregnant. 00:00:23.677 --> 00:00:26.017 So this is so exciting. 00:00:26.287 --> 00:00:33.277 I've had five miscarriages and so we are kind of proceeding, people usually 00:00:33.277 --> 00:00:39.547 say like cautiously optimistic, but I want to be optimistically cautious. 00:00:39.547 --> 00:00:41.802 Like, I wanna lead with optimism here. 00:00:41.802 --> 00:00:46.407 Like, we are really excited and I'm just. 00:00:48.012 --> 00:00:50.952 I'm just hoping it works out, obviously, right. 00:00:51.402 --> 00:00:57.222 It's funny because every single day I am nauseous. 00:00:58.032 --> 00:01:05.442 It's actually had an impact on, my food because I'm not eating as much. 00:01:05.742 --> 00:01:10.302 I've actually lost a few pounds the past two weeks. 00:01:10.762 --> 00:01:14.732 Because I just don't like, feel like eating anything. 00:01:15.062 --> 00:01:24.032 So I've been trying to stay as much as I can on routine, and then 00:01:24.062 --> 00:01:26.402 I am just being flexible, right? 00:01:26.432 --> 00:01:34.742 This is a beautiful time period where my focus in, in life is, is it just shifts. 00:01:35.597 --> 00:01:43.007 And I love that, like, I'm not going to be going to the gym over the next, 00:01:43.012 --> 00:01:44.387 I mean, I am gonna be going to the gym. 00:01:44.387 --> 00:01:45.017 Calm down. 00:01:45.047 --> 00:01:46.247 I know you are worried. 00:01:46.757 --> 00:01:49.367 I know that was a big scare. 00:01:49.877 --> 00:01:50.807 Don't worry. 00:01:51.077 --> 00:01:52.457 Still going to the gym. 00:01:52.842 --> 00:01:58.247 But, but my reason for going to the gym is totally different, right? 00:01:58.307 --> 00:02:01.457 I mean, well, not so much actually. 00:02:02.167 --> 00:02:06.632 I feel like through the years, my reasoning for showing up 00:02:06.632 --> 00:02:08.402 at the gym has just changed. 00:02:09.102 --> 00:02:10.902 It was originally right, 00:02:10.902 --> 00:02:15.882 i, I felt so uncomfortable and I didn't like what I was seeing in, in the mirror, 00:02:15.882 --> 00:02:17.592 and I just didn't feel comfortable. 00:02:17.592 --> 00:02:22.302 I didn't feel myself, and I loved myself. 00:02:22.722 --> 00:02:26.142 I was trying to be the best person I could be in all these other aspects, 00:02:26.142 --> 00:02:29.532 but, but I noticed that there was just this opportunity for growth 00:02:29.537 --> 00:02:34.962 in, or maybe for shrinking down for not continuing to grow, right? 00:02:35.172 --> 00:02:36.552 I had put on a lot of weight. 00:02:36.552 --> 00:02:44.292 So I, um, originally getting into the gym was about the look the longer that I lift, 00:02:45.022 --> 00:02:48.022 actually the less it is about the look. 00:02:48.662 --> 00:02:54.872 And especially over the past few years, there's just been this shift of, I just 00:02:54.872 --> 00:02:57.302 show up now because I love feeling strong. 00:02:58.622 --> 00:03:01.562 I love challenging myself every single day. 00:03:02.532 --> 00:03:04.452 Knowing that I can do hard things. 00:03:04.782 --> 00:03:08.292 You know, some people do like the whole, I'm gonna freeze my booty 00:03:08.292 --> 00:03:10.392 off and hop in that cold bath. 00:03:11.107 --> 00:03:15.907 I go to the gym and push to failure and push into the pain. 00:03:15.907 --> 00:03:20.917 I love being able to almost daily, five times a week, being able to immediately, 00:03:21.197 --> 00:03:23.747 go to the gym first thing in the morning and then immediately check off 00:03:23.747 --> 00:03:26.027 that list of, I've done a hard thing. 00:03:26.947 --> 00:03:30.277 ' cause as much fun as the gym is, I challenge myself. 00:03:30.517 --> 00:03:31.447 I push myself. 00:03:31.597 --> 00:03:34.957 In fact, it's when, when I show up and don't. 00:03:35.887 --> 00:03:37.927 It doesn't, it's not the same thing. 00:03:37.927 --> 00:03:39.997 It's not the same reward as I'm walking out. 00:03:40.747 --> 00:03:46.747 It's usually there's a little piece of me saying, you, you held back, um, you 00:03:46.747 --> 00:03:48.727 held yourself back a little bit more. 00:03:49.207 --> 00:03:49.507 Right? 00:03:49.507 --> 00:03:54.307 But anyways, as you know, the next nine months, it's all 00:03:54.307 --> 00:03:56.227 about taking care of myself. 00:03:56.437 --> 00:04:02.002 It's all about showing up for that gym therapy. 00:04:02.712 --> 00:04:06.192 Pushing myself, uh, smart but hard. 00:04:06.732 --> 00:04:13.362 And also there have been some great positive things that, that 00:04:13.362 --> 00:04:21.312 we now know women who lift, who work out during pregnancies. 00:04:21.312 --> 00:04:28.182 There's huge lasting benefits of health to the child. 00:04:28.182 --> 00:04:30.102 Like, this isn't just about you. 00:04:30.582 --> 00:04:34.572 This isn't about, this isn't about the way I look the next five, nine months. 00:04:34.572 --> 00:04:35.892 It's not about a six pack. 00:04:35.892 --> 00:04:40.302 It's not about staying lean, it's not about any of that because it can't 00:04:40.732 --> 00:04:46.257 be and I'm going to push in, and I'm not saying that this isn't hard, 00:04:46.677 --> 00:04:51.477 but I'm gonna push in and be more mentally flexible and allow my body 00:04:51.477 --> 00:04:55.467 to change and embrace it and love it. 00:04:55.467 --> 00:04:59.127 And it's gonna be, it's, it's gonna be wonderful. 00:05:00.212 --> 00:05:03.957 I mean, I'm not gonna lie, there's a little bit of like, it's kind of 00:05:03.957 --> 00:05:07.377 hard to see the changes that come. 00:05:07.857 --> 00:05:12.567 I'm not gonna sugarcoat it and say that doesn't exist and I'm not more 00:05:12.567 --> 00:05:15.507 human than I would like to be, maybe. 00:05:15.897 --> 00:05:19.587 Um, but what a great opportunity to practice 00:05:19.902 --> 00:05:27.462 just allowing my body to change and still love what it can 00:05:27.467 --> 00:05:28.752 do and thrive off of that. 00:05:30.027 --> 00:05:35.247 So, um, I'm actually going to have another podcast, not today, but I am gonna have 00:05:35.247 --> 00:05:39.777 another podcast where I do talk about training during pregnancy, I should say. 00:05:40.277 --> 00:05:44.697 Adjustments I may or may not make, per the individual, nutrition, 00:05:44.697 --> 00:05:45.717 all of that jazz. 00:05:46.047 --> 00:05:46.287 Okay. 00:05:46.287 --> 00:05:51.207 I am actually gonna, um, open up the discussion when I announce on. 00:05:52.122 --> 00:05:54.762 Instagram that I'm pregnant, I'm gonna open up and ask what questions 00:05:54.767 --> 00:05:58.392 people have so I can put together a really good quality show for you. 00:05:58.392 --> 00:06:03.262 But today I actually wanted to talk a little bit more about, how 00:06:03.262 --> 00:06:12.412 I went on a vacation for seven days and gained only one pound. 00:06:12.442 --> 00:06:13.822 The scale went up. 00:06:14.437 --> 00:06:15.037 One pound. 00:06:15.547 --> 00:06:19.057 And whether that's water, weight, body, va, I don't care. 00:06:19.477 --> 00:06:20.197 I'm not gonna say there. 00:06:20.407 --> 00:06:21.997 Well, let's decide and decipher. 00:06:21.997 --> 00:06:24.757 Let's waste all of our mental energy on who cares. 00:06:24.997 --> 00:06:25.447 Who cares? 00:06:26.017 --> 00:06:26.767 Went up a pound. 00:06:27.037 --> 00:06:29.107 Now a lot of you are thinking, oh, that's nothing. 00:06:29.167 --> 00:06:30.217 Yeah, you're right. 00:06:30.397 --> 00:06:33.667 And that's exactly why I'm sharing this because it, it's nothing. 00:06:34.807 --> 00:06:40.237 And so I want to walk you guys through like why is it that I can go. 00:06:42.112 --> 00:06:44.902 To an all inclusive resort. 00:06:45.022 --> 00:06:49.372 All you can eat for seven days and only gain one pound. 00:06:50.362 --> 00:06:51.592 So I'm gonna break that down for you. 00:06:51.592 --> 00:06:53.842 Now, before we get into that, I do wanna share one thing 00:06:53.842 --> 00:06:54.862 that I think is really funny. 00:06:55.312 --> 00:07:00.772 So on the 25th of January, we did the transfer, and then we had two 00:07:00.772 --> 00:07:03.202 days that are called the Princess days, where you just take it easy. 00:07:03.562 --> 00:07:07.162 Then right after that we hopped on a plane and went to Mexico. 00:07:07.402 --> 00:07:10.887 We stayed at an island called, it's. 00:07:11.377 --> 00:07:12.817 I didn't even think about. 00:07:12.877 --> 00:07:14.857 I didn't know much about this island. 00:07:15.667 --> 00:07:20.377 I just found this resort that seemed like an amazing place to go to post 00:07:20.377 --> 00:07:25.357 transfer, where I could just relax and not have to worry about anything. 00:07:25.357 --> 00:07:27.187 Not even like where we're going for dinner. 00:07:27.727 --> 00:07:33.307 Like I just wanted to enjoy a good book in the sun, 'cause Utah is freezing. 00:07:33.517 --> 00:07:33.967 That's all. 00:07:33.967 --> 00:07:36.037 So we booked this place on is Islam. 00:07:36.427 --> 00:07:40.352 Well it was really, really funny because when we get there, we're talking to one of 00:07:40.352 --> 00:07:44.102 the waiters and I really like, history. 00:07:44.642 --> 00:07:46.712 I really love history, actually. 00:07:47.552 --> 00:07:53.522 Side note, for many years I wanted to be a history professor. 00:07:55.832 --> 00:08:00.152 I do love history anyways, so, um, I love going to ruins. 00:08:00.737 --> 00:08:04.547 I love getting tours and just like just taking it all in. 00:08:05.447 --> 00:08:09.437 So we had gone to, um. 00:08:09.797 --> 00:08:13.397 And when we first landed, we stayed in Cancun for two days, so 00:08:13.397 --> 00:08:14.687 we could go there to those ruins. 00:08:14.687 --> 00:08:19.847 And then we went to Islam and I had heard that there were ruins 00:08:19.852 --> 00:08:22.307 there and I didn't know much about him, so I was really excited to go. 00:08:22.817 --> 00:08:26.807 So we were talking to our waiter and I thought this was so funny. 00:08:27.467 --> 00:08:29.147 I, he's like, what are you guys doing today? 00:08:29.147 --> 00:08:33.947 And I'm like, well, we're gonna go to the ruins on the north island and, 00:08:34.007 --> 00:08:35.807 or excuse me, the south of the, uh. 00:08:36.662 --> 00:08:42.362 The south of the island was just beautiful and he was like, oh, be careful. 00:08:42.602 --> 00:08:48.182 Those ruins are the ruins of the goddess of fertility. 00:08:48.887 --> 00:08:52.907 And me and Alex looked at each other and we just burst out laughing. 00:08:53.417 --> 00:08:55.727 We, it was the funniest thing ever. 00:08:55.727 --> 00:08:58.247 So we went there and if they allowed you to touch the ruins, 00:08:58.247 --> 00:08:59.837 I would've like rubbed all over. 00:08:59.837 --> 00:09:05.147 But instead we just got a picture next to this statue of the goddess 00:09:05.147 --> 00:09:07.382 of fragility, and it was awesome. 00:09:08.357 --> 00:09:09.107 We loved it. 00:09:09.107 --> 00:09:09.707 So anyway. 00:09:10.502 --> 00:09:14.762 But we had seven days at this all-inclusive resort. 00:09:14.762 --> 00:09:16.112 Even in CAN in Cancun. 00:09:16.112 --> 00:09:17.222 We stayed in all-inclusive. 00:09:17.222 --> 00:09:21.542 So when I tell people like, I gained one pound, and they're like, what? 00:09:21.542 --> 00:09:22.502 That's wild. 00:09:22.502 --> 00:09:25.652 If I were to go, I would gain 10 pounds. 00:09:25.682 --> 00:09:28.833 I'm like, well, let's, let's talk about this. 00:09:29.627 --> 00:09:31.007 Let's actually talk about this. 00:09:31.517 --> 00:09:37.307 Um, how is it that I can go on vacation for seven days at an all inclusive all you 00:09:37.307 --> 00:09:39.977 cane resort and only gain one pound only? 00:09:39.977 --> 00:09:42.347 See, the scale barely fluctuate. 00:09:42.347 --> 00:09:47.357 In fact, make kind of a normal fluctuation because when I go, or 00:09:47.357 --> 00:09:50.132 when I weigh myself, like every day. 00:09:51.317 --> 00:09:53.117 That's actually something pretty normal. 00:09:53.477 --> 00:09:57.167 I'll see fluctuations of one, one and a half, maybe two 00:09:57.167 --> 00:09:58.937 pounds depending on things. 00:09:59.657 --> 00:10:00.737 That's totally normal. 00:10:01.367 --> 00:10:05.447 So really, how could my body composition stay the same? 00:10:06.947 --> 00:10:09.197 And a lot of people will be like, well, you just, you just 00:10:09.197 --> 00:10:09.977 can eat whatever you want. 00:10:10.787 --> 00:10:13.427 And I can't, I can't eat whatever I want. 00:10:15.167 --> 00:10:19.542 Um, I disagree because I have done builds. 00:10:20.357 --> 00:10:26.057 If I go into a calorie surplus, I gain weight just like anybody else. 00:10:27.077 --> 00:10:30.887 So let me, I have written down a few bullets that I really wanna talk 00:10:30.887 --> 00:10:39.137 about, and Alex even, I mean, he's a 210 pound guy and he's pretty tall. 00:10:39.137 --> 00:10:42.077 He's six three, he gained two and a half pounds. 00:10:42.887 --> 00:10:45.197 So how is it that we go? 00:10:45.227 --> 00:10:46.427 Do we just not eat anything? 00:10:46.937 --> 00:10:47.987 Should we just fast all day long? 00:10:48.422 --> 00:10:49.412 I mean, what is this? 00:10:49.412 --> 00:10:51.662 So I wanna go over a few things with you. 00:10:52.562 --> 00:10:58.682 At an all-inclusive resort, people usually drink a lot more than they do at home. 00:11:00.062 --> 00:11:08.132 I don't drink alcohol, so that immediately cuts out all of the calories from alcohol. 00:11:08.777 --> 00:11:15.467 In fact, I would just strongly encourage those of you who really want to focus on 00:11:15.467 --> 00:11:20.237 gaining muscle, maintaining muscle, that's something that you might want to start 00:11:20.237 --> 00:11:26.627 considering is not aligned with your goals because alcohol can blunt hypertrophy. 00:11:27.167 --> 00:11:33.047 So if your goals are to like body recomp, any of that, then lowering 00:11:33.047 --> 00:11:35.957 that is going to be the best. 00:11:35.957 --> 00:11:39.617 Lowering your, your alcohol consumption is going to be the best option. 00:11:39.677 --> 00:11:45.682 Another thing too is peri and post menopause, It is a period of time 00:11:45.682 --> 00:11:49.402 when the body is shifting and we are experiencing all sorts of things. 00:11:49.642 --> 00:11:55.642 Disruption to sleep, you know, tiredness, night sweats, all of these things and 00:11:55.647 --> 00:11:58.792 alcohol will make all of that worse. 00:11:58.792 --> 00:12:03.232 So I would just, I wanna plant that seed in your, in your brain to just kind of 00:12:03.232 --> 00:12:07.972 be thinking about maybe how can I lower my alcohol consumption, even if I'm not 00:12:07.972 --> 00:12:14.472 going on vacation, just lower it or, maybe cut it out, cut it out altogether. 00:12:15.132 --> 00:12:18.402 Maybe that's actually the best thing for you. 00:12:19.422 --> 00:12:24.777 So I don't drink alcohol and I don't really consume calorie 00:12:24.777 --> 00:12:27.177 drinks, so I stick with water. 00:12:27.177 --> 00:12:28.557 I was drinking a ton of water there. 00:12:29.337 --> 00:12:36.957 And I was also drinking some zero calorie soda, so that's kind of nice 00:12:36.957 --> 00:12:37.977 that I don't have to worry about that. 00:12:38.797 --> 00:12:43.327 The other thing was I, I teach a mindful eating course mindful, and I 00:12:43.327 --> 00:12:51.277 follow the principles that are in that course now, even if I can't control. 00:12:52.192 --> 00:12:55.672 the amount of protein and calories and all of that. 00:12:56.512 --> 00:13:05.122 I have worked hard and become aware, and I teach the hunger and fullness scale. 00:13:05.512 --> 00:13:11.962 Now, in the notes, I am going to provide a PDF so that you can print 00:13:11.962 --> 00:13:14.572 this off and you can look at it and just start thinking about it. 00:13:15.052 --> 00:13:17.662 Just keep it in the back of your mind, you know. 00:13:19.132 --> 00:13:26.152 We really do have this, this degree of hunger and fullness, and if we can 00:13:26.157 --> 00:13:31.972 become more aware, even on vacation, even without being able to weigh your 00:13:31.972 --> 00:13:40.192 food, you can still maintain your body composition and enjoy yourself. 00:13:41.422 --> 00:13:45.922 Doesn't mean that you get to eat all of the food, but you can still eat 00:13:46.402 --> 00:13:52.282 the food you want while using this hunger and fullness scale to give you 00:13:52.282 --> 00:13:59.212 certain constraints to help you so you can enjoy, but also you're not 00:13:59.542 --> 00:14:03.232 consuming all and everything in sight, 00:14:03.322 --> 00:14:03.652 right? 00:14:04.312 --> 00:14:05.512 So there's a few things on it. 00:14:05.512 --> 00:14:05.662 Now. 00:14:05.662 --> 00:14:07.402 The scale is from zero. 00:14:08.077 --> 00:14:08.617 Two 10. 00:14:09.187 --> 00:14:14.437 So from zero to five, this is kind of the hunger section of this scale. 00:14:14.707 --> 00:14:17.677 And if you pull it up right now, you can kind of see what I'm talking about. 00:14:18.247 --> 00:14:24.757 So zero is like you are totally empty, maybe even feeling dizzy or nauseous. 00:14:25.867 --> 00:14:28.057 You are just starving. 00:14:28.972 --> 00:14:32.602 And sometimes people will get really bloated and not be able to 00:14:32.602 --> 00:14:34.582 eat if they put it off too much. 00:14:34.642 --> 00:14:38.662 And if they do, they can then finally eat. 00:14:38.962 --> 00:14:41.422 They're just so uncomfortable they don't even enjoy it. 00:14:41.812 --> 00:14:44.692 'cause they've allowed themselves to get so. 00:14:45.817 --> 00:14:52.357 Hungry, and then one on the scale is you're rather ravenous, you're irritable. 00:14:52.357 --> 00:14:56.977 Maybe you're getting a headache, but you're just like, okay, now I'm starving. 00:14:57.247 --> 00:15:01.387 Now the problem is, well, I, I won't jump into this too quickly. 00:15:01.837 --> 00:15:04.177 Two is you're very hungry. 00:15:04.192 --> 00:15:05.732 You belly's growling. 00:15:05.832 --> 00:15:06.082 You are bellies growling. 00:15:06.087 --> 00:15:08.377 You're really eager, eager to eat. 00:15:09.907 --> 00:15:11.407 Three is. 00:15:12.142 --> 00:15:15.952 You're, you have an empty feeling, you're hungry. 00:15:15.952 --> 00:15:17.362 You're ready to eat. 00:15:17.632 --> 00:15:18.982 You could eat something, right? 00:15:19.402 --> 00:15:23.152 Four is, you're starting to get the first signs of being hunger 00:15:23.242 --> 00:15:27.322 hungry, meaning you're kind of starting to think about it like, oh. 00:15:28.462 --> 00:15:29.362 Kinda getting hungry. 00:15:29.512 --> 00:15:30.532 What should I eat? 00:15:30.982 --> 00:15:32.932 You're not starving, you're not ravenous. 00:15:32.932 --> 00:15:38.212 It's just like, oh, maybe in like a half an hour or so I'll eat something. 00:15:38.212 --> 00:15:38.452 What? 00:15:38.782 --> 00:15:39.532 What should I eat? 00:15:39.537 --> 00:15:40.912 You're kind of that type of thing. 00:15:40.972 --> 00:15:42.502 And then five is neutral. 00:15:42.712 --> 00:15:45.112 You're not hungry, you're not full, not really thinking 00:15:45.112 --> 00:15:46.132 about it, you're just neutral. 00:15:46.522 --> 00:15:49.282 Okay, so we're gonna focus on this side of the spectrum for 00:15:49.282 --> 00:15:50.752 right now, this side of the scale. 00:15:51.442 --> 00:15:56.422 So if you allow yourself to get too hungry, 00:15:57.202 --> 00:16:03.502 it is going to have really negative impacts in that you will enter a very 00:16:03.507 --> 00:16:12.622 emotional state where you have to eat and it, it makes you feel like you 00:16:12.682 --> 00:16:18.832 have to eat really, really fast, so you end up eating more than you normally 00:16:18.832 --> 00:16:21.352 would because you're eating so quickly. 00:16:23.377 --> 00:16:30.727 Also because you're so hungry, you're going to be making very, very emotional 00:16:30.727 --> 00:16:37.147 based, like, versus No, I'm being mindful I can still have a balanced meal. 00:16:37.777 --> 00:16:39.127 It's like, no, no, no, just gimme anything. 00:16:39.132 --> 00:16:41.767 The whole bag of chips, I will down the whole bag of chips. 00:16:42.457 --> 00:16:45.097 So it's like, okay, well that was, hmm. 00:16:45.157 --> 00:16:46.297 Probably not the best. 00:16:46.297 --> 00:16:46.657 Right? 00:16:47.347 --> 00:16:51.577 Um, 'cause then you're left with like all this guilt. 00:16:52.087 --> 00:16:57.787 Maybe you over, well, you did overeat, kind of feeling sick, just 00:16:57.907 --> 00:17:03.007 body-wise, but also not feeling like you made the best choice mentally. 00:17:03.012 --> 00:17:06.307 So it kind of puts you physically and mentally in a bad state. 00:17:07.807 --> 00:17:14.797 So where you want to allow yourself to get to is usually at a three where 00:17:14.797 --> 00:17:17.587 you're like, okay, I am, I'm empty. 00:17:18.142 --> 00:17:18.742 Feeling hungry. 00:17:18.742 --> 00:17:19.582 I'm ready to eat. 00:17:19.582 --> 00:17:24.772 But you haven't entered that emotional I have to eat and I have to eat all 00:17:24.772 --> 00:17:26.212 of it, and I have to eat it right now. 00:17:27.052 --> 00:17:33.112 A lot of times when people are trying to restrict food because they look at food 00:17:33.472 --> 00:17:37.282 as bad and, and food as gaining weight. 00:17:38.302 --> 00:17:43.162 They restrict and error on the side of, and I have to be starving. 00:17:43.162 --> 00:17:46.012 'cause then if I'm starving, that means I'm going to lose weight. 00:17:46.402 --> 00:17:50.272 But it also means you're going to make the worst food decisions possible. 00:17:51.102 --> 00:17:57.372 When we eat at around a three on the scale is when we are 00:17:57.402 --> 00:18:00.282 able, we're more self-aware. 00:18:01.062 --> 00:18:02.682 We can eat slower. 00:18:03.087 --> 00:18:09.117 And on vacation, I will order exactly what I want. 00:18:09.657 --> 00:18:13.587 I'm not really concerned about how do I get my protein. 00:18:13.857 --> 00:18:16.977 I really, really need my protein and is this gonna be, does 00:18:16.977 --> 00:18:18.297 this protein have extra fat? 00:18:18.297 --> 00:18:19.977 Or how much protein is this? 00:18:19.977 --> 00:18:21.387 And I need to hit my look. 00:18:21.417 --> 00:18:23.307 I'm on vacation for a week, I'm gonna be fine. 00:18:24.807 --> 00:18:27.747 So I will go into a restaurant. 00:18:27.747 --> 00:18:30.327 I'm like, oh yeah, I, the fettuccine Alfredo sounds great. 00:18:30.987 --> 00:18:32.097 I'm only at a three. 00:18:32.802 --> 00:18:34.242 Um, on this scale. 00:18:34.512 --> 00:18:35.862 So that looks good. 00:18:35.862 --> 00:18:36.732 It looks yummy. 00:18:37.602 --> 00:18:42.282 I, because I'm not super emotional, um, because I haven't allowed myself to get 00:18:42.287 --> 00:18:49.542 too starving, I'm still able to enjoy, eat slow, make it about connection 00:18:49.542 --> 00:18:51.012 and communication with my husband. 00:18:51.492 --> 00:18:57.582 And then when I get to about a seven on fullness, I can stop. 00:18:58.407 --> 00:19:01.827 You know, if you let yourself get too hungry and you are in that emotional 00:19:01.827 --> 00:19:12.387 state, you usually can't stop because you have gotten so restrictive, um, and 00:19:12.392 --> 00:19:16.977 so hungry that you usually can't stop. 00:19:17.802 --> 00:19:24.102 Um, so let's now go more into the fullness side of the scale, because between six and 00:19:24.102 --> 00:19:26.502 10 now we're kind of moving into fullness. 00:19:26.562 --> 00:19:29.832 So six is you're beginning to feel full. 00:19:30.552 --> 00:19:35.592 Now it takes time for your body to realize that it's approaching, getting full. 00:19:35.712 --> 00:19:38.802 So that's why you should eat slowly. 00:19:40.167 --> 00:19:46.497 That is really one of the most critical and important parts of 00:19:46.497 --> 00:19:49.647 mindful eating is you are present. 00:19:49.977 --> 00:19:52.467 You're not watching TV and eating at the same time. 00:19:52.767 --> 00:19:55.257 You are eating and you are just eating. 00:19:55.857 --> 00:19:58.917 It's like maybe you're having a conversation with your husband, nothing 00:19:58.917 --> 00:20:03.087 that's going to kind of have you leave. 00:20:04.572 --> 00:20:05.712 Eating like mentally. 00:20:05.742 --> 00:20:06.402 Does that make sense? 00:20:06.402 --> 00:20:09.942 If you, if you're watching TV show mentally, you can kind of like leave 00:20:10.362 --> 00:20:13.482 where you're at right now and all of a sudden you look down and you're like, oh, 00:20:13.482 --> 00:20:15.222 how did the whole bag of M and MSS go? 00:20:15.552 --> 00:20:15.912 Right? 00:20:16.242 --> 00:20:17.112 How did they go away? 00:20:17.982 --> 00:20:21.492 Well, you ate them, but the sad thing is, is you weren't even able 00:20:21.492 --> 00:20:24.102 to enjoy them because mentally you were watching a show, right? 00:20:25.512 --> 00:20:32.262 Um, so key components of mindful eating are your present and you eat. 00:20:33.027 --> 00:20:40.047 Slowly to give your ti your body time to send signals of being full. 00:20:40.827 --> 00:20:44.937 Now, seven, you are comfortably full. 00:20:46.467 --> 00:20:48.507 Eight, you are very full. 00:20:48.512 --> 00:20:51.537 You're starting to slightly feel uncomfortable. 00:20:53.332 --> 00:20:56.877 Nine is you are stuffed. 00:20:56.877 --> 00:20:58.857 You're feeling like your clothes are too tight. 00:20:58.857 --> 00:21:01.917 You have to unbutton like it's uncomfortable. 00:21:03.237 --> 00:21:06.777 10 is you feel painfully sick. 00:21:07.467 --> 00:21:09.417 Just way, way, way too full. 00:21:09.867 --> 00:21:13.167 So the sweet spot, I've taught this before if you haven't listened to my 00:21:13.467 --> 00:21:17.667 Mindful Eating podcast, I would really suggest you going through all of them. 00:21:18.557 --> 00:21:23.687 And I also have a course on it that I'll share a link to in the notes. 00:21:24.227 --> 00:21:28.967 That Mindful Eating course everybody who's on my training app has access 00:21:29.762 --> 00:21:32.492 to that in the membership site, but we really wanna stay between 00:21:32.492 --> 00:21:35.462 three and seven, even on vacation. 00:21:35.792 --> 00:21:37.832 That's just kind of like a comfortable place. 00:21:37.832 --> 00:21:39.752 That's what I, that's what I wanna do. 00:21:40.442 --> 00:21:42.182 I want to enjoy myself. 00:21:43.052 --> 00:21:47.042 I'm not worried about the protein, but I'm, I'm, I want to order what I want to. 00:21:47.897 --> 00:21:51.887 But I still like listen to my body and respect my body, and I'm not 00:21:51.887 --> 00:21:55.877 going to just stuff myself sick. 00:21:56.297 --> 00:21:59.417 I stop at a seven when I'm comfortably full. 00:22:00.227 --> 00:22:03.647 Another thing too is that I really wanna bring up. 00:22:04.217 --> 00:22:07.907 Leading up to the vacation, I wasn't in a calorie deficit, 00:22:08.677 --> 00:22:10.717 and a lot of people do that. 00:22:10.717 --> 00:22:12.667 They're like, oh, I'm going to Cancun. 00:22:12.727 --> 00:22:22.717 I better get into a cut, drop all this weight, and then arrive here like 10 00:22:22.717 --> 00:22:26.197 pounds lighter, and then I can just 00:22:26.662 --> 00:22:27.612 eat everything in sight. 00:22:28.012 --> 00:22:33.712 That it is a, it is a very real thing that people do that so they restrict leading 00:22:33.712 --> 00:22:36.562 up to it and then they binge on it. 00:22:37.222 --> 00:22:41.332 Now, I'm not saying that there's anything wrong with do, like somebody 00:22:41.632 --> 00:22:44.062 wanting to lean down for a vacation. 00:22:44.512 --> 00:22:50.362 Not at all, but it is important to understand. 00:22:51.337 --> 00:23:00.037 That if you restrict your calories, especially excessively, um, you go into 00:23:00.037 --> 00:23:09.967 a really deep cut, there are changes to your hunger and satisfaction cue. 00:23:11.317 --> 00:23:15.907 There are changes there are, they alter, it actually takes longer 00:23:16.027 --> 00:23:19.432 to feel full and satisfied. 00:23:19.792 --> 00:23:26.392 So the likelihood of you over sheet shooting and eating too much, eating 00:23:27.172 --> 00:23:31.312 past maintenance is way higher. 00:23:32.332 --> 00:23:41.032 So if you go into it in that state, you do have a likelihood of overeating also. 00:23:41.332 --> 00:23:43.912 You're going into it pretty depleted. 00:23:44.272 --> 00:23:49.882 When you go into a cut, oftentimes, especially an aggressive one, your 00:23:49.882 --> 00:23:55.582 muscles will use up a lot of its fuel, the glycogen, and you'll 00:23:55.582 --> 00:23:58.642 just be in a depleted state. 00:23:59.962 --> 00:24:06.052 Even the, so the amount of like water and glucose being stored in your tissue 00:24:06.052 --> 00:24:14.827 is, is lower, and then you go and you eat a whole bunch and the weight goes up. 00:24:14.887 --> 00:24:17.287 Well, that's normal even if you didn't go on vacation. 00:24:17.587 --> 00:24:22.327 But now you're in an environment where you restricted and are stepping 00:24:22.327 --> 00:24:27.367 in and it's almost this invitation to binge so, so sometimes it can 00:24:27.367 --> 00:24:29.287 be kind of like this perfect storm. 00:24:30.202 --> 00:24:31.912 You were restricting too much. 00:24:31.912 --> 00:24:35.962 Some people do this more than others, right, because they feel like 00:24:36.382 --> 00:24:39.742 they are restricting, restricting, restricting, obsessing about fat loss. 00:24:39.742 --> 00:24:44.152 And then they move into a vacation where it's like, well, this vacation is only 00:24:44.152 --> 00:24:50.962 seven days, so I have to eat everything, all of it, because they go from, 00:24:51.322 --> 00:24:53.842 they've been living in scarcity mindset. 00:24:54.202 --> 00:24:55.942 Well, scarcity mindset. 00:24:56.512 --> 00:24:57.742 I've talked about this a lot. 00:24:59.062 --> 00:25:05.362 But it shows up really bad when you've just been in this steep diet and you're 00:25:05.362 --> 00:25:07.342 restricting, restricting, restricting. 00:25:08.452 --> 00:25:14.182 And then you move into all of these options and it's almost 00:25:14.182 --> 00:25:16.822 like this scarcity mindset. 00:25:18.172 --> 00:25:23.212 Pushes you towards overeating because you're like, I, you know, the whole 00:25:23.212 --> 00:25:29.002 idea between scarcity and abundance is scarcity is this idea that's been created 00:25:29.002 --> 00:25:31.612 in the mind that resources are scarce. 00:25:32.002 --> 00:25:37.372 So then when we see the resources where they're available, we will overeat, we 00:25:37.372 --> 00:25:43.342 will binge because it's our body saying, oh, we have to eat it all because we only 00:25:43.342 --> 00:25:44.722 get it for this short period of time. 00:25:45.532 --> 00:25:50.662 It's a scarce resource, so we better get as much as we can of it. 00:25:51.472 --> 00:25:55.972 And obviously we're not sitting there thinking, Hmm, like all 00:25:55.972 --> 00:25:58.612 this is Scar, a scarce resource, I'm going to eat all this. 00:25:58.672 --> 00:26:02.872 Uh, these are things that, that just kind of happen naturally as we've 00:26:02.872 --> 00:26:04.462 been living in this scarcity mindset. 00:26:05.212 --> 00:26:08.572 So all of these things can kind of lead to this perfect storm. 00:26:08.572 --> 00:26:11.437 When you move into a. 00:26:12.262 --> 00:26:15.712 You know, vacation, you are just highly restrictive. 00:26:15.742 --> 00:26:19.402 Now, some women can come out of that restriction pretty well. 00:26:20.107 --> 00:26:23.587 Some women even choose, and I've done this with clients, that what we 00:26:23.587 --> 00:26:27.397 do is actually two weeks before the vacation, we kind of, we will relieve 00:26:27.397 --> 00:26:32.647 that, we'll get them out of the diet the two weeks prior to the vacation. 00:26:32.647 --> 00:26:36.307 So for those two weeks, they're sitting relatively at maintenance, 00:26:36.312 --> 00:26:42.697 allowing, um, they're, you know, hunger, satisfaction, all of that to kind of those 00:26:42.697 --> 00:26:45.187 signaling and, uh, hormones to kind of. 00:26:45.547 --> 00:26:50.497 Begin to regulate more and then when they leave for this vacation, 00:26:50.767 --> 00:26:57.187 it's not from like this, um, this place of I can't have anything to 00:26:57.547 --> 00:26:59.617 now I have to have everything right. 00:27:00.187 --> 00:27:04.387 So sometimes just how we can set it up can prevent that sometimes just 00:27:04.387 --> 00:27:08.047 being aware of what's going on, our on in our brain can prevent that. 00:27:08.287 --> 00:27:09.667 So that's a huge one, guys. 00:27:09.697 --> 00:27:15.067 I did not go into this vacation in a diet. 00:27:15.817 --> 00:27:20.827 I was just at maintenance because that's where I live majority of my time. 00:27:20.827 --> 00:27:23.197 I went in there at maintenance, 00:27:24.127 --> 00:27:25.687 all of these things were regulated. 00:27:25.687 --> 00:27:29.527 It was way easier for me to use this scale because of that. 00:27:30.277 --> 00:27:35.857 And I also went in there with the mindset of this food is just food. 00:27:35.857 --> 00:27:37.777 Like it, it will be there tomorrow. 00:27:38.482 --> 00:27:40.282 It's really okay. 00:27:40.342 --> 00:27:42.862 I don't have to eat everything immediately. 00:27:43.642 --> 00:27:48.592 So if you have experienced that on vacation where you gain 10 pounds, 00:27:49.762 --> 00:27:58.492 what a wonderful red flag that there's some opportunity for us to get to 00:27:58.492 --> 00:28:04.672 know, to look inside of ourselves a bit more and realize that maybe our 00:28:04.672 --> 00:28:07.642 relationship with food fitness isn't 00:28:07.957 --> 00:28:13.777 as healthy as we think because you actually shouldn't be 00:28:13.777 --> 00:28:15.787 gaining 10 pounds on vacation. 00:28:16.647 --> 00:28:20.727 I'm not talking about like water weight fluctuations that that may be happening 00:28:20.727 --> 00:28:22.347 due to flights and stuff like that. 00:28:22.587 --> 00:28:27.477 I'm saying like, you should not be putting on 10 pounds of body fat on a vacation. 00:28:28.257 --> 00:28:30.687 That should not be the norm. 00:28:31.402 --> 00:28:40.762 It is a red flag that maybe you live in restriction way too much and because you 00:28:40.762 --> 00:28:45.172 constantly are in a state of restriction and thinking about it and thinking 00:28:45.172 --> 00:28:50.962 about fat loss, when you actually go on vacation, you, you can't be healthy 00:28:50.962 --> 00:28:55.372 with food and just eat till satisfied. 00:28:55.672 --> 00:29:02.302 You have to stuff yourself because it's now or never, but it's not now or never. 00:29:03.322 --> 00:29:06.532 But the reason why you feel that way is because you live 00:29:06.537 --> 00:29:10.222 in scarcity every single day. 00:29:11.482 --> 00:29:19.717 So the real reason why I didn't gain very much, anything on vacation. 00:29:19.717 --> 00:29:21.817 I, my body recomp was the same. 00:29:22.177 --> 00:29:22.777 Yes. 00:29:22.837 --> 00:29:24.947 I, went to the gym. 00:29:25.757 --> 00:29:30.197 Actually, when me and Alex go on vacations together, I usually, 00:29:30.317 --> 00:29:32.327 we, we love going to the gym. 00:29:33.017 --> 00:29:34.517 It's an enjoying thing. 00:29:34.547 --> 00:29:40.397 Like we go, we love working out together and just having fun and it's so enjoyable. 00:29:41.417 --> 00:29:44.567 When we go with our kids, we don't really go to the gym, but when 00:29:44.572 --> 00:29:47.207 it's just me and Alex, we love it. 00:29:47.297 --> 00:29:49.127 So yes, I did that. 00:29:49.667 --> 00:29:51.077 Yes, I'm an active person. 00:29:51.077 --> 00:29:57.227 I was walking around the island, I was getting like nine, 10,000 steps still. 00:29:57.257 --> 00:30:00.197 I, I can't just sit for like five hours. 00:30:00.737 --> 00:30:01.757 So I'm very active. 00:30:01.757 --> 00:30:02.777 I love moving. 00:30:03.137 --> 00:30:06.317 So we were walking around a lot, seeing things, right. 00:30:07.097 --> 00:30:12.227 So yes, that's true, but no, it was not because, well, it's just genetics. 00:30:12.227 --> 00:30:13.637 And Lindsay can eat whatever she wants. 00:30:13.997 --> 00:30:14.267 No. 00:30:15.272 --> 00:30:23.402 It was because I have this, this healthy mindset around food that 00:30:23.402 --> 00:30:26.432 I have cultivated over time. 00:30:27.962 --> 00:30:29.462 Now, I haven't always had this. 00:30:29.677 --> 00:30:33.517 I remember doing a cut one time that was probably. 00:30:34.567 --> 00:30:36.157 The steepest cut I've ever done. 00:30:36.277 --> 00:30:40.447 I really wanted to know what it felt like to prep for a show, 00:30:40.447 --> 00:30:41.707 but I didn't wanna do the show. 00:30:42.817 --> 00:30:46.327 So I, you know, it's the lowest my body fat's ever been. 00:30:46.807 --> 00:30:51.277 Um, I could have stepped up on stage, like that's how stage lean I was. 00:30:51.517 --> 00:30:53.417 I did a photo photo shoot Instead. 00:30:53.807 --> 00:30:58.097 Even the photographer told me, you're leaner than most women who come and do 00:30:58.097 --> 00:30:59.867 a photo shoot right before their show. 00:31:00.107 --> 00:31:02.027 He's like, you got really lean. 00:31:02.627 --> 00:31:07.487 And the consequences of that, there are consequences. 00:31:08.852 --> 00:31:10.232 Was it cool to visit it? 00:31:10.472 --> 00:31:10.832 Yeah. 00:31:12.152 --> 00:31:19.412 Did I have to put in some work to maintain a healthy relationship 00:31:19.412 --> 00:31:20.852 with food and body after that? 00:31:21.302 --> 00:31:21.662 Yes. 00:31:22.352 --> 00:31:26.822 I was talking at the gym with a, a woman named Amy Abs. 00:31:26.822 --> 00:31:30.487 By Amy actually, but she goes to my gym, so I know her as Amy, you 00:31:30.487 --> 00:31:31.837 may follow her on Instagram. 00:31:32.547 --> 00:31:37.382 But we were talking about that, she prepped for a show and she said, 00:31:37.382 --> 00:31:44.102 once you get that lean, it forever changes the way you view your body. 00:31:44.822 --> 00:31:52.897 Now you can determine how though, but it will, it will, it it. 00:31:53.402 --> 00:31:59.822 You cannot be that lean and not remember. 00:31:59.852 --> 00:32:01.562 Oh, I remember when I was that lean. 00:32:01.952 --> 00:32:06.782 Now how the story you tell yourself afterwards is what determines everything. 00:32:07.232 --> 00:32:11.822 It determines whether you are mentally healthy or not, right? 00:32:12.242 --> 00:32:15.183 Some women tell this themselves the story of. 00:32:16.547 --> 00:32:18.677 That's when I looked the best. 00:32:19.007 --> 00:32:25.697 If I could just get back there again, if I just lived there, then I'd be happy. 00:32:26.147 --> 00:32:29.327 Then I would be, fill in the blank. 00:32:29.477 --> 00:32:34.277 Whatever thing is going to fill this gap in your heart. 00:32:35.027 --> 00:32:35.387 Right. 00:32:37.562 --> 00:32:41.312 But the, the truth is like, it really is the story you tell yourself. 00:32:41.552 --> 00:32:44.252 And, and me and Amy, we weren't talking about that necessarily, but 00:32:44.252 --> 00:32:49.892 she was just saying, yeah, it, it has forever changed my view of my body. 00:32:50.372 --> 00:32:55.052 Because once you achieve that, once you get that lean and people will be like, 00:32:55.082 --> 00:32:57.122 oh, you're so lean, you're so shredded. 00:32:57.602 --> 00:33:00.752 And it's hard not to be like, oh, this is nothing compared Right. 00:33:01.592 --> 00:33:04.772 But we still have the opportunity to tell ourselves a new story. 00:33:04.832 --> 00:33:10.457 And there are a ton of women who do shows and they come out 00:33:10.457 --> 00:33:12.707 of it very mentally unhealthy. 00:33:13.387 --> 00:33:21.007 There's a lot of sex hormone fluctuations that happen post, especially if you have 00:33:21.097 --> 00:33:27.017 gone with a coach that, doesn't really care and doesn't, isn't very educated. 00:33:27.377 --> 00:33:30.647 They don't know how to prepare you mentally and emotionally. 00:33:30.647 --> 00:33:30.677 I. 00:33:31.252 --> 00:33:35.302 And it can really throw you for a loop and harm you. 00:33:36.202 --> 00:33:40.882 If you're thinking about doing a show, just be so cautious about who you hire. 00:33:41.872 --> 00:33:49.582 And if they cannot admit that it, that post show, you need a recovery 00:33:49.582 --> 00:33:53.272 period where both mentally and physically, they're not a good 00:33:53.272 --> 00:33:55.162 coach if they cannot admit that. 00:33:56.452 --> 00:34:00.802 Because those who have been in it for a while know that no post it's hard. 00:34:00.952 --> 00:34:07.132 So anyways, I, I remember, um, getting really, really lean and 00:34:07.132 --> 00:34:10.132 then afterwards just being like, oh, this, I'm not very lean. 00:34:11.062 --> 00:34:12.772 I, I've lost my leanness. 00:34:13.642 --> 00:34:18.742 And it was so good for me to get a message from my friend who had 00:34:18.742 --> 00:34:22.132 also done shows and she said. 00:34:22.742 --> 00:34:26.012 This is a little bit of body dysmorphia. 00:34:26.012 --> 00:34:31.622 You're, you're still too lean, you're still show lean right now. 00:34:31.862 --> 00:34:34.892 And that was really good to get that feedback. 00:34:34.897 --> 00:34:35.942 'cause I'm like, oh, thank you. 00:34:36.242 --> 00:34:37.592 Thank you for pulling me out of that. 00:34:38.392 --> 00:34:40.462 Maybe I'll do a full episode on that. 00:34:41.122 --> 00:34:46.627 But I've also seen that with women who are really excited. 00:34:46.627 --> 00:34:47.797 They're not doing a show. 00:34:47.827 --> 00:34:52.957 They're not even getting lean enough to do a show, but they're leaning out a 00:34:52.957 --> 00:34:56.677 lot more and they're so, so, so excited. 00:34:56.977 --> 00:35:02.542 But then something happens and they realize my life is out of balance. 00:35:03.907 --> 00:35:05.857 I need to reign it back. 00:35:05.977 --> 00:35:12.967 And when they pull back, they end up putting on a little weight and they. 00:35:14.797 --> 00:35:17.947 Kind of come to this realization. 00:35:18.007 --> 00:35:22.537 Some of them don't, but it is an opportunity to come to a realization 00:35:23.077 --> 00:35:32.797 that one, the body that you are striving so hard to get to maybe 00:35:32.797 --> 00:35:41.227 actually isn't where you can mentally healthy healthily maintain. 00:35:42.607 --> 00:35:45.697 So in my mind I have this kind of vision of this woman. 00:35:45.757 --> 00:35:52.837 She has a before and an after pitcher, right before she's overweight, 00:35:53.047 --> 00:35:57.307 uncomfortable, and then she has an after pitcher and she's really 00:35:57.307 --> 00:35:59.527 lean, probably athletically lean. 00:36:00.037 --> 00:36:05.527 Maybe you can see a six pack, but happiness for her 00:36:06.217 --> 00:36:08.317 actually might be somewhere 00:36:09.097 --> 00:36:19.057 in between those two and not necessarily that depleted state of bottom of the cut. 00:36:19.927 --> 00:36:26.317 She's lost, you know, 25 pounds and that's like she can see her AB or or so 00:36:26.322 --> 00:36:27.547 just athletic and lean and loving it. 00:36:29.182 --> 00:36:30.142 That's wonderful. 00:36:30.142 --> 00:36:34.582 But maybe actually where she's gonna thrive is after her reverse, 00:36:34.582 --> 00:36:39.232 she's put on five pounds and that's actually where true maintenance 00:36:39.232 --> 00:36:41.872 and, and thriving lands for her. 00:36:42.802 --> 00:36:44.182 I want you to think about that. 00:36:44.182 --> 00:36:47.872 I mean, they may, that may not apply to all of you, but it may 00:36:47.872 --> 00:36:53.752 apply to many of you that that happiness is actually, it's not. 00:36:54.502 --> 00:36:56.332 In either one of those extremes. 00:36:56.362 --> 00:37:02.302 Maybe it's somewhere a little bit, you know, further, maybe not the 00:37:02.307 --> 00:37:04.702 25 pounds, but maybe the 20 pounds. 00:37:04.702 --> 00:37:11.092 Weight loss is actually where you maintain your health mentally and physically. 00:37:11.572 --> 00:37:19.942 So just that invitation, when we get to that healthy life and we are able 00:37:19.942 --> 00:37:22.042 to maintain that really, really well. 00:37:23.437 --> 00:37:24.907 Then going on vacation. 00:37:24.907 --> 00:37:31.117 This idea of putting on 10 pounds, that's a huge red flag that there's probably 00:37:31.122 --> 00:37:35.707 still some level of restriction that you're sitting too deeply in, and there's 00:37:35.707 --> 00:37:37.477 still some work that needs to be done. 00:37:37.477 --> 00:37:39.607 Now, I don't want anybody to get down on themselves about that. 00:37:40.117 --> 00:37:42.967 The idea that work, that there's still some work that needs to 00:37:42.967 --> 00:37:45.277 be done is not a bad thing. 00:37:45.907 --> 00:37:47.737 It's just an opportunity. 00:37:47.857 --> 00:37:48.817 Look at it as that. 00:37:48.907 --> 00:37:49.837 Take it or leave it. 00:37:50.227 --> 00:37:51.187 It's an opportunity. 00:37:51.187 --> 00:37:56.287 It's not a threat to your value as a person, it's just an opportunity for 00:37:56.317 --> 00:38:04.057 growth to actually acquire, like bring in more joy and happiness into your life. 00:38:05.167 --> 00:38:08.557 Anyways, I was so excited to share that we're pregnant. 00:38:08.617 --> 00:38:14.377 I'm so excited to share like mentally ways that we can make sure that 00:38:14.377 --> 00:38:21.847 we're healthy and that we can combat this idea of, oh, when I go on, you 00:38:21.847 --> 00:38:23.677 know, a vacation I put on 10 pounds. 00:38:23.947 --> 00:38:24.877 Well, why is that? 00:38:24.877 --> 00:38:26.257 Maybe let's do a deep dive here. 00:38:26.262 --> 00:38:30.127 So hopefully this podcast has really helped 00:38:30.187 --> 00:38:33.757 maybe just open up, maybe not all of it's applied to, but just opened 00:38:33.757 --> 00:38:39.757 up your eyes on maybe areas of opportunity that, uh, you can grow in. 00:38:40.147 --> 00:38:42.337 Anyways, you guys have a wonderful week. 00:38:42.337 --> 00:38:47.447 If you have any questions, um, I'm always open to answer questions you can 00:38:47.447 --> 00:38:51.467 DM me at lifting Lindsay on Instagram. 00:38:51.677 --> 00:38:52.697 Have a wonderful week.