episode 115: are carbs and sugar making you gain weight?
Today is episode 115 of The Diet Diaries and I’m talking all about how we like to blame one single food for the reason we gain weight or can’t lose weight when the truth is never about any one food.
It’s about the dosage.
If you’ve been wondering “do carbs cause weight gain” this episode will give you the answer.
I’m sharing how I gained weight on Whole 30 and why that happened—because when it comes to losing and gaining fat, calories are calories. Whether you get them from avocados or cake.
Then I’m diving into why all calories aren’t created equal when it comes to nutrition, satisfaction and enjoyment and how we start to move away from the all or nothing thinking that keeps us trapped in the diet cycle.
Here’s some of the specifics I’m discussing today:
Why no single food, not even carbs or sugar, are what make you gain OR lose weight
What calorie density means, what it looks like and why it matters
What nutrient density means, what it looks like and why it matters
Why certain foods are easier to over eat and how we manage that
We’ll be learning all of the skills to move away from the all or nothing approach to food in Eat with Ease, my 6 week nutrition and body image group coaching program. The waitlist is open now which gets you 20% off the regular rate when registration opens Feb 22.
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[00:00:00] Hi everyone. It's episode 115 of Diet Diaries. Thanks for being here. Um, so I'm gonna switch gears a little bit today. I feel like the last handful of weeks are probably even more. I've been talking a lot about body image, a lot about kind of behavioral shifts, um, around food, around kind of general mindset.
[00:00:25] and just sort of the way that you are showing up and, and treating yourself. Last week's episode was all about prioritizing yourself and why being selfish is highly underrated. Um, and I've been talking a lot about, um, more body image, so a lot more, um, kind of mindsets work. And so today I wanted to talk, get back into food a little bit and talk about things that are a little bit more kind of tactile and tangible when it comes to food.
[00:00:48] Um, part of that's because. I love talking about this stuff and sometimes I'll like spend a few weeks or a month doing one area and then I'll kind of go off into another. And another reason is that we're coming up into the next round of Eat With Ease, which is my six week group coaching program, and we start March 8th, which means the wait list is open.
[00:01:06] Now, being on the wait list just gives you options. It's not like there's like, Um, wait list is a bit of a misnomer, but I don't have really a, another good word for it. Um, having your name on the wait list means you get 20% off the regular rate and first access to sign up when registration opens, which I think is gonna be like February 22nd.
[00:01:23] So there's no obligation. Just gives you choices. We're gonna run this group on Wednesday evenings at seven 30 Eastern. Um, it's on Zoom, right? So you can join from anywhere we meet together as a group. So being able to join live is super important. I do not recommend if you can't make that time. , any of the weeks, I actually recommend not joining.
[00:01:43] And I know that kind of like sucks and it's not that I don't want you to be a part of the group, but you will not get as much out of it. Um, being part of this live is an important part of the experience because connecting with other people who are going through the same things as you and being able to talk and ask them questions and have them share and be able to engage, it's not.
[00:02:02] About what I'm gonna be sharing. It's about what everyone in the group is gonna be sharing together is a really important part of this. That's why it's group coaching. Um, if you have to miss one or two, totally cool. Everything is recorded. But if you have to miss more than two, I would say wait until another round.
[00:02:16] Um, and also like it comes down to prioritizing things, right? So that's what last week's episode was about. I was kind of talking about it a little bit in the context of the retreat, but it applies for this too, right? almost never happens that our schedules just perfectly align with the thing we want to do.
[00:02:35] Right? We have very busy overpacked lives, um, and if you have kids or a partner, then you have their stuff on top of your own personal stuff, and it is a lot. And then families and friends, and it's so much. . So in order to do these things that you want to do to take care of yourself, whether it's signing up for this group coaching or doing the retreat, or going to the gym, or prepping foods or going to the grocery store, any of this stuff, you're gonna have to prioritize it.
[00:02:59] And that's gonna mean moving stuff around, making other people uncomfortable and all that. I talked about this last week. I don't need to do a redo, but just a reminder, like I'm gonna keep saying that. And it's not to say that the stuff going on in your life isn't important or isn't it real? I know it is.
[00:03:14] I get it. I have the same challenge. And also the reality is things are never just going to fall into your lap and fit your schedule the ideal way that you would want them to. And if you wait for that, it will never happen. You will never do the things you want to do. You will never take action. You will never start to do the work around food because you have to make the time for it.
[00:03:37] That's that, uh, link in the show notes in my bio and Instagram, all the places to get your name on the wait list. So let's dive in to today's episode. And I wanted to talk about, I'm gonna use the word dosage, which might sound a little weird in this context as we usually think of dosage around like medicine or like even drugs.
[00:03:58] Um, but dosage really just refers to like an amount of something. Why this is significant is because we tend to go all or nothing with foods. We tend to demonize foods, right? How many times have you said, I'm not eating carbs, I'm not eating sugar, I'm not eating bread, I'm not eating pasta, or whatever.
[00:04:17] It's right. It could be some other food for you, right? You're bringing your dosage down to zero. Because the, the thought process is when I do that, I have a rule in place. I don't have to think about it. I just follow the rule. No matter how uncomfortable it makes me, no matter how much I want that thing, the rules in place, I am not allowed to eat breaded, sugar, carbs, cake, whatever the thing has been for you until.
[00:04:44] something happens. You're in some situation and you're like, I'm just, I'm just gonna have one bite. I'm just gonna have one bite I really want. It looks really good. You're really missing that thing. Or you're with friends or you're out and you're in a place where suddenly, like you don't maybe have the mental energy to like adhere to that role because it feels really rigid and strict and you have a bite.
[00:05:04] But then because that little small dosage then explodes, Oftentimes into a binge or to significant overeating because you've had no exposure to that food, so you don't know how to deal with it. You've got no skills in place. It's it, it becomes completely overwhelming in the moment because you have avoided that thing.
[00:05:27] And this kind of ties in with this idea of exposure versus avoidance. This happens a. In with, with, with movement and pain, right? When we get pain, we avoid certain movements, and then what happens is because we're avoiding them, they tend to hurt more and then we continue to avoid them and they hurt more.
[00:05:43] And it becomes this, this vicious cycle. And if you've ever dealt with chronic pain, you know exactly what I'm talking about. We have to expose ourselves. Two different stimulus and no, I'm getting a little technical here, but just stay with me in order to be able to deal with those things. And if we don't, we've got no capacity to respond to them, right?
[00:06:02] So taking a bite of cake after you haven't had cake for, let's say two or three months, you're like, oh my God, this tastes so fucking good. And you eat the whole piece and then you feel like crap. One, because you've broken your rule. Two, because it's like a lot of food at once. You're overly full. Three, you feel guilty.
[00:06:20] It's, it's a lot. There's. Physiological feelings of feeling like crap because it's like a lot of sugar intake at once, and then there's all the emotional feelings. But it's not the cake that's the problem. It's the dosage of the cake and you only learn how to have, I'm gonna say the right dose. And that can mean there is no right.
[00:06:44] It's what's right for you if you continually expose yourself to that thing so your body can adapt. This is, this is science. Right. This is how, um, oral immuno, not oral. Uh, yes. Oral immunotherapy works for, um, if you have food allergies. This is how treatment for obsessive compulsive disorder works. We expose ourselves.
[00:07:04] This is how treatment for pretty much any form of severe anxiety or fear of something works. You expose yourself to that thing in a teeny tiny amount so your body can adapt and learn how to. . And then over time you slowly expose yourself to a little bit more, a little bit more, a little bit more. And you adapt.
[00:07:19] You adapt. You adapt. This is how the human body works. This is why we are humans and not robots. Robots can't adapt to anything. I'm not talking about artificial intelligence, that's a whole other thing. Um, I'm talking about like machines. Cause we often will refer to our bodies as a machine. It's not a machine, it's nothing about it that functions like machine at all.
[00:07:34] That is the worst analogy ever created. It's total crap. So getting back to like the food piece of this. , it's never about the food itself, it's about the dosage. So here's a great example. I did many whole thirties in my day, as a way to lose weight, right? Because in my head I'm like, I'm cutting out gluten, I'm cutting out beans, I'm cutting out dairy, I'm cutting out all these foods.
[00:08:03] I can only eat fruits, veggies, um, some fats and like animal protein. . I'm like, oh my God, of course I'm gonna lose weight. Cutting all this food. Nope, didn't lose weight. In fact, gained weight on some of the whole thirties because I would eat tons of avocados, or I would eat a bunch of like RX bars, or I would just eat what I was allowed to eat in larger portions, in bigger dosages.
[00:08:30] Basically to make up for all the stuff that was missing. And so I would, I gained weight because, and all those foods are super nutritious, super healthy. I'm using air quotes, right, because I always, I always, I talk about food as, um, you know, nutrients are non nutrient dense or more nutritious, less nutritious, not healthier, unhealthy, because health is a much bigger picture than the nutrition of your food.
[00:08:51] But I was eating these super nutritious foods and gaining weight. Why? Because calories are calories, friends, and it doesn't matter if they come from cake or they come from avocado. If you eat too many, your body will gain weight. Fact, scientific fact, this is the laws of thermodynamics. This is how the earth planet was created.
[00:09:09] You cannot change these things. We have been taught that calories from certain foods are bad, and calories from certain foods are. , and when it comes to nutritional value and the amount of food we can eat and the way it makes us feel full and how our body responds to it, yes. Not all calories are created equal.
[00:09:31] When we think about them as a unit of energy, though, they're created equal. So you can overeat any food, including super nutritious stuff that you think of as healthy and gain weight. And so that's why we can't demonize certain foods because it's not about the food itself, it's about the dosage. And when we force ourselves to not eat certain foods because we think they are bad, it ends up creating this vicious cycle.
[00:09:58] Like, so let's go back to the cake. And I've done this, I remember, I think I've talked about this on here, and if I haven't, here it is. This was, I don't know how many years ago. This was six or seven years ago. , I was once again, fed up with my body, fed up with how I was eating, feeling outta control, decided I was not going to eat sugar.
[00:10:16] I wrote a letter to my, definitely my mom, um, my best friend at the time, as like accountability. I'm not eating sugar. I'm giving up sugar. This is why, and I don't remember how long it lasted. It was maybe a few weeks. . We went on vacation. We went on vacation with my parents, Turks and Caicos. I remember this.
[00:10:36] And it was over spring break. Brenda was in preschool. I remember this now Brenda was in preschool. Cause I remember we went on this trip. So I think this was six years ago. Is it 2016 or 2017? Um, and it was my mom's birthday. While we were gone, we were out to dinner and they had like amazing desserts on the menu.
[00:10:57] Right? And I had sworn off, I'm not eating sugar. and I'm like, no, I'm, I'm gonna get, I'm gonna get the, I'm gonna get the cake. We're on vacations, my mom's birthday. And my mom said to me, cuz I had asked her to do this. Right. Well what about like, you know, you wrote the letter, you can drink sugar. And I was like, just stop, leave me alone.
[00:11:12] Like I, I'm, I can decide shocking. I ordered the cake, I ate the whole thing, and that was it. I was right back into eating all the sweets. And I'm sharing this because, . When we restrict things and we tell ourselves we can't have things, there's always a backfire effect. There are very few people. I'm not gonna say there's nobody cause I do know there are a small handful of people for whom this does work, but there are very few people who can cut out an entire food group, especially around sweets, and not have it have a backfire effect and not have it long-term negatively impact your quality of life.
[00:11:56] because if you really get joy from eating certain foods, which is a perfectly normal and healthy thing to do, and you strip that away from yourself in the name of weight loss, right? And if, if there's, if you know that when you eat large quantities of sugar, which for everyone it does, I never advocate eating large quantities of sugar.
[00:12:18] if you know that when you eat certain foods you feel really shitty, it affects your mood or affects your energy level, yes. Then you need to be really mindful about the, the dosage of that food. And typically when anyone eats like overeats cake or donuts or cookies, we feel crappy. And I'm gonna talk about that in a little bit.
[00:12:36] But if your only reason is to lose. , that's, that's gonna end up being a problem for you because you are then sacrificing your wellbeing, your mental and emotional wellbeing in order to lose weight. And we know that is basically the, the definition of diet, culture, and disordered eating. Again, this is not, I coach fat loss.
[00:12:59] I believe in fat loss, but never at the expense of your mental or emotional wellbeing or giving up foods that you love, that make you happy. So, Because I basically had no exposure. I mean, I was, had put myself through a period of time where I wasn't exposing myself to this food. Then I decided to eat it.
[00:13:16] I've got no skills, I've got nothing. So I overeat it and I go back to all of my usual behaviors. I haven't learned anything. I put a rule in place. decided I couldn't or didn't wanna follow that rule anymore, and that's it. You're back to square one. This is why rules don't work. This is why diets don't work.
[00:13:31] This is why you have to learn skills. They are the only way that you can ever make a permanent lifelong change. I'm not talking about a change for three months or six months, or maybe even a year. I am talking about the rest of your life. I don't care about only the next three months of your life. I don't care about only the next six months.
[00:13:49] I care about the rest of your. . And I know it's hard to think about that because when it comes to this stuff, we are very shortsighted. We are only looking out to like the wedding or the beach vacation or, or my, my kid's bar mitzvah or whatever it is. And that, again, that's problematic. We've gotta start thinking bigger because these short-term solutions are not solutions that are bandaids at best.
[00:14:14] So I was a little, I got a little bit of a, of a tangent there. But again, it comes back to right to dosage and learning how to be around foods and have the skills to eat them, right? So I talked about how I gained weight on a whole 30 because I was eating a ton of avocado and ton of olive oil, and I was making their homemade ranch dressing, which is fucking delicious, by the way.
[00:14:39] There's a ton of calories in that. It doesn't make it bad, but it also means that like I can't just stand there and eat half a jar of that dressing with vegetables dipped. , like your disordered eating behaviors will follow you wherever you go. And that's exactly what happened. Right. So cutting off food groups didn't fix anything.
[00:14:57] I just transferred them to something else. Oh great. I can, I can eat all the ranch dressing I want because it's whole 30 approved. It's compliant. Awesome. So it like, even though it was made with like organic egg yolks and like all these things that they said to do, yep. Yep. Gain weight because it's calories science.
[00:15:19] So I hope that gives, like, that's a little bit personal anecdote and you may have experienced that yourself. Um, so here I wanna give like a little bit of an example here. This is kind of a, a little bit of a tangent off of this, but it's important, this, this, this links into portion awareness, right? If you have a fat law school, Even if you don't, you need to be aware of portions, right?
[00:15:45] We absolutely need to be getting the vast majority of our calories from nutrient dense foods, animal proteins, fruits, vegetables, whole greens, you know, nutritious fats, all of that. And then we're incorporating the non-nutritious stuff, you know, the more sugary stuff, the cakes, the cookies, all of. As kind of filling in like the rest of that, um, you know, pie, so to speak, no pun intended.
[00:16:15] Um,
[00:16:20] and so even whether or not you are focusing on fat loss, that's, these are the skills we're working towards eating, right? Having a protein, a carbon, a fat at every. One, because that's nutrition. Our body needs two because it's filling and keeps us fuller longer. So we're not snacking and looking for food every one to two hours.
[00:16:39] Um, and three, because it makes for a really enjoyable meal, right? When you start cutting out carbs and fats, that's where we get all the flavor from, right? We need a dry, plain chicken breast. There's no fat and that's why it doesn't taste that great. Um, carbs and fats give things. Flavor. What's what? Make taste, make food taste good.
[00:16:57] That's the satisfaction piece, right? Kind of talking about my, um, my framework of nourishing, satisfying sea sheeting. Just think about it as like a Venn diagram. Each one's a circle. They all overlap in the centers, like your sweet spot for how you want to be eating. So, so the dosage of all that food matters.
[00:17:19] And so understanding how that works for you is really important. So here's an example, and let's go back to the calorie thing, right? I did an episode about calories. I don't know when that was, maybe six weeks ago. So this is, this'll kind of follow up a little bit on that. If you listen to that. And this is important because calories are science, right?
[00:17:38] We've assigned all this emotion, all this meaning to them. But calories are unit and energy. They are how our bodies evolved to intake energy. So our bodies can do what they do. If we don't intake calories, we die after a certain period of time. You can go like, I don't really need to get into that. Um, our bodies need food and they need nutritious food.
[00:18:01] could you, in theory just survive off of like cake and cookies and whatnot for a period of time, but then you'd become nutrient deficient and that would affect like the functioning of your body and you would start to feel like crap. Nutrition matters to feel good to, for, for longevity, for overall health, for your immune system to lower inflamma.
[00:18:21] It, it, it matters for so many reasons, and that's not what I wanna be getting into today as I'm going off on another tangent, but here's the example. I wanted to. If you have a hundred calories and you have a hundred calories of peanut butter and a hundred calories of strawberries, it's the same amount of calories, right?
[00:18:36] So from an energy standpoint, your body's going to take those a hundred calories and it's gonna break it down into atp, into its energy components at like the, like, uh, cellular level, like. breaking the food down, and then it's going to funnel that energy into different processes, other cellular processes to get things done right, and you don't know the body.
[00:19:01] figures that out on its own. That's way above my pay grade for how that science works, . Um, but a hundred calories of peanut butter is like, let's just call it one spoonful of peanut butter, right? Spoonful is very subjective, but for this purpose, it's fine. One spoonful of peanut butter, a hundred calories of strawberries is like a cup and a half of strawberries.
[00:19:20] So just visualize in your mind, one spoon full of peanut butter and a cup and a half of strawberries. One is like a lot of food, one is like a teeny tiny. Little amount of food. If you are really hungry, what are you going to want to eat? What do you think is going to fill you up? The bigger volume of food or the smaller volume of food?
[00:19:43] Probably the bigger volume of food. Now, that's not to say there's not a lot of great nutrition in the peanut butter there is, but it is very what's called calorie dense. You have a lot of calories packed into a very small little amount of. . Whereas with like fruits and veggies, we kinda lump those together here and definitely more vegetables so than fruits.
[00:20:04] They are not calorie dense. You can get a lot of food with not a lot of calories. It doesn't make the fruits and vegetables better than the peanut butter. It doesn't make the peanut butter bad or worse. It's just science. It's just information. And then you get to choose how you use that information and when you want to choose to have peanut butter or how you use peanut butter alongside of these other foods and vice versa.
[00:20:30] So this is a little bit, it's kind of like a tangent, sort of related to this topic, right? It's about, it is about dosage, right? If you wanna have. As much like, let's, so go back to the peanut butter and the strawberries. If you are starving and you eat and you like, let's say you want a snack and you eat one tablespoon of peanut butter, which is actually, it's right around, it's like 90 calories, tablespoon of peanut butter.
[00:20:59] the fat does have some satiating properties to it. That's a really small amount of food that's really not going to fill you up. Whereas if you have a cup and a half of strawberries that has volume, which is gonna take up space in your stomach, and there's fiber there, which slows down the digestive process and kind of keeps food moving through, but a little bit slower so it has more longevity.
[00:21:20] So if you eat the a hundred calories of peanut butter, You're gonna be hungry still, and then you're gonna need to eat more food. Whereas you get the a hundred calories of strawberries. That might be enough, depending. This is, this is a very, um, nuanced example for what I'm talking about. Generally you'd wanna have like a protein in there too if you're having a snack, but we'll save that conversation for another another day.
[00:21:41] I'm just trying to get you to think about like dosage of. , right? The calories are the same, but this is where the nutritional content and the amount of food matters, right? So yes, the energy from those, the peanut butter and the strawberries is the same, but the way it impacts your body and how you feel is very different.
[00:22:00] This is why a calorie is a calorie is a calorie, but. , not all calories are created equal in terms of nutrition, certainly, and in the way they impact your body and the way they impact fullness. And maybe even like your mood, right? If you have a hundred calories of cake, which is gonna be like way smaller, then you think it is, and a hundred calories of, you know, uh, blueberries again, like your body's gonna feel very.
[00:22:28] after eating those things, you're gonna feel starving. After eating two bites of cake, it's a hundred calories and still need to eat more. Whereas if you eat, like you get like a pop, like a pint of blueberries, or maybe less for a hundred calories, you're gonna feel different after that. So that's related, but a little bit different.
[00:22:43] And then getting back to this idea about, it's not about the food, it's about the dosage and that we blame foods. . Look, we, we, we ban carbs, we ban blame, sweetss. We blame sugar. We blame all these foods for why we can't lose weight. But that's not the problem. Carbs aren't the problem. It's the amount of carbs that you eat that become the problem, right?
[00:23:06] You never really overeat. Chicken breast. You really, even meat animal protein in general. We don't really tend to overeat. Maybe if it's like super fatty brisket, we might because it tastes so good. And here's the thing about this, I wanna have a quick sidebar about what are called hyper palatable foods, which is this magic blend of carbs and fats, which is basically what all snack foods, all more processed foods are, are blends of carbs and fats and they taste really good and they.
[00:23:40] Cause our bodies to release a lot of dopamine and then we need, in order to get that, that level of dopamine back up, we need to eat more of that stuff. And so what happens is over time is we eat this stuff, it raises our baseline level of dopamine, and in order to get those DOPA bean hits higher and higher and higher, we have to keep eating this stuff in order for it to, to feel good to do that.
[00:24:04] And so there's a lot of like neurochemistry involved in, in all of this, but those foods are designed to make you react a certain way. They are very, very easy to overeat. It doesn't mean they're bad, but it means we need to be very educated and have a lot of skills in place when we go to eat them, meaning, If you're really hungry, you're not gonna sit down and have like a bag of chips as a snack to fill you up.
[00:24:30] That is not the job of that food. You're gonna have a protein and a carbon and a fat, and you're gonna get your calories from nutrition, and then maybe you have like some chips along with it, or you have something sweet afterwards. If you're more of a sweet person. We even know how to use these foods appropriately.
[00:24:45] It's not the food that's the problem, it's the dosage. And because these foods are designed in a way to light up our brains and make them easier to o easy to overeat, we then think it's the food that's the problem, but it's not. It's understanding the way our bodies react and it's having the skills in place because if you only ever put rules in place and say, I'm not going to eat this, inevitably you're going to eat it, and you know that because you've done it a million times.
[00:25:10] I know that when you're listening to this, you're like, yep. Every time I've said I'm cutting out carbs, sugar, bread, pasta, whatever it. I've always ended up going back to it. And that's normal because you're a human and you probably really like that food and you don't truly wanna cut it out of your life, but you don't know any other way cuz you've been told that's the problem.
[00:25:28] That is not the problem. The problem is that you don't have the skills. And you don't have the skills because you are not, you haven't been exposed to the food in the right. . Learning how to have those foods around is a skill. It's a skill. We learn and eat with ease. It's a skill that we work on in one-on-one coaching.
[00:25:46] It is a lifelong practice, to be honest. Um, that gets much easier as you start practicing it. Um, because going through life telling yourself I can't have a food is, again, it's a very short sight. Band-aid. It seems good in the moment, but then as soon as the situation pops up, where any situation, you know, think about when this has happened to you.
[00:26:13] Think about the last time you cut out carbs, bred sugar, whatever it is, and then think about when it was that you finally quote, like gave in and ate it. What was the situation? Probably you were at a party, someone was around, your kids brought food home, you had a really shitty day at work, you were super stressed out.
[00:26:27] It's gonna be a circumstantial. Where you don't have the capacity to follow that ruling when you're like, screw it. And that's not to say that when those things happen that it's super easy to use your skills. I'm not saying that it is, but you have, you have something there, you ha can rely on yourself.
[00:26:45] Now it's just like you got nothing. You're screwed. And then you feel really crappy about that. It's a really shitty feeling. Cause then it becomes this story of like, look, I, I did it again. This is why I can't have this food around. This is why I cut it out. Because when I do have it around, I eat all. That is not why.
[00:27:01] That is not why. This is like one of the most important things to me to get across and to be talking about. The reason that you overeat food and feel out of control around food is not because you, there's something wrong with you. It's because no one ever taught you the skills around these foods. They are super easy to overeat and when we are in certain circumstances, they become even easier to overeat and we don't have the mental energy to like really think about it.
[00:27:28] It's about skills and you can keep doing another diet and following rules, but you will always end up back at square one until you learn the skills. They are the only thing that will make a permanent, lifelong lasting change. And this idea around like the dosage of food, right? Learning how to expose yourself.
[00:27:50] You don't all of a sudden just say, okay, I'm ready to do this and keep a whole. cake in your house? No. There is a very, um, methodical way that we approach this. Um, there's a progression of skills that we use to do this, to learn how to have these f foods around, to expose yourself, to have, figure out what is the dosage that feels okay for you around this food.
[00:28:12] Because again, it's not the food itself. . It's the amount and it's, so it's learning the skills to have those foods you want in an amount that works for you, that lines up with your goals. Whether that is fat loss, whether that is simply like how you wanna feel in your body, energy levels, mood, how it impacts cravings, right?
[00:28:28] There's so many forms of biofeedback that we get from food. Oh my gosh. This is half an hour. , this is a really long solo episode. Thank you for hanging in. If you are nodding your head listening to this and you're like, that's me, I get it. Come check out, eat with ease, send me a message. The website has all the information.
[00:28:49] We are gonna be talking a lot about this. This is one of the skills we learn. Do you learn it and like master it at the end of six weeks? No. No. Group coaching program is going to do that. And anyone who tells you that, anyone tells you in 30 days, you're gonna master. That's not how it works. You're gonna learn the skills and at the end of the six weeks, you're going to have structure in place to keep practicing them, and that's when it really starts to go into effect.
[00:29:13] This is about learning the skills. How do we learn them? What are the different components beginning to practice them? Absolutely. That week we are putting them into practice sometimes on our calls together, and then it's about continuing that practice beyond the six weeks. Thank you for listening. Thank you for being here.
[00:29:32] And I'll be back of course, next week.