Latest / Dishing with Stephanie's Dish / Stephanie A. Meyer has the basic formula for how to eat and create satiety and life long healthy eating without deprivation

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Stephanie A. Meyer has the basic formula for how to eat and create satiety and life long healthy eating without deprivation · Dishing with Stephanie's Dish

• 0:04
  SPEAKER_00: Hello,
• 0:04
  SPEAKER_00: everybody,
• 0:05
  SPEAKER_00: and welcome to Dishing with Stephanie's Dish,
• 0:06
  SPEAKER_00: the podcast where we talk to people in the food space.
• 0:09
  SPEAKER_00: Sometimes it's cookbook authors.
• 0:11
  SPEAKER_00: Sometimes it's people that make things.
• 0:13
  SPEAKER_00: Sometimes it's chefs.
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  SPEAKER_00: And today I am talking to my friend,
• 0:17
  SPEAKER_00: Stephanie Meyer,
• 0:18
  SPEAKER_00: who you all may know of as Fresh Tart Steph and as now Stephanie.Meyer.A.
• 0:27
  SPEAKER_00: I always get it wrong.
• 0:28
  SPEAKER_00: Stephanie.
• 0:28
  SPEAKER_00: Stephanie.A.Meyer.
• 0:30
  SPEAKER_00: But yes, yes.
• 0:31
  SPEAKER_00: Got it.
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  And Stephanie has been in our friend group for a very long time
• 0:37
  and a friend with
• 0:37
  SPEAKER_00: me for a long time.
• 0:39
  SPEAKER_00: And Stephanie is always I feel like a trendsetter.
• 0:42
  SPEAKER_00: Do you know that you're a trendsetter?
• 0:44
  SPEAKER_01: No, that's amazing.
• 0:46
  SPEAKER_01: I don't think anyone's ever called me that before.
• 0:49
  SPEAKER_00: Well, here's what I think.
• 0:51
  SPEAKER_00: Like you're not in the trends like people would think of trends,
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  but you are thinking about things before other people are
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  thinking about them.
• 1:00
  SPEAKER_00: Because I think you're super well read.
• 1:02
  SPEAKER_00: You're very bright.
• 1:03
  SPEAKER_00: You spend a lot of time thinking about science things.
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  So you were the first person that I came across in the food
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  space that was really
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  SPEAKER_00: thinking about blogging in a robust way.
• 1:14
  SPEAKER_00: Sure.
• 1:15
  SPEAKER_00: Wow.
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  SPEAKER_00: That was a long time ago.
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  SPEAKER_00: It sure was,
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  but that was what you were doing and you were bringing bloggers
• 1:21
  together and
• 1:22
  SPEAKER_00: creating community,
• 1:23
  SPEAKER_00: which was amazing.
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  SPEAKER_00: Then you were writing a cookbook about Twin Cities chefs,
• 1:31
  SPEAKER_00: which also seems probably like a long time ago,
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  but I just picked it up the other day and the stories and the
• 1:37
  heartfelt feelings
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  SPEAKER_00: about the Twin Cities chef community was still there.
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  SPEAKER_01: Love it.
• 1:44
  SPEAKER_00: Thank you.
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  Then you sort of started thinking about healthy eating and
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  healthy food and your
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  green broth kind of blew up before anybody else was really
• 1:55
  talking about that.
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  And you've really gone full circle here into this food journey
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  as many of my peers
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  SPEAKER_00: start to enter the midlife,
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  SPEAKER_00: menopausal,
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  SPEAKER_00: middle,
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  SPEAKER_00: trying to think about not only foods in terms of
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  health but also some of us have been packing the pounds on over
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  the years and just
• 2:19
  really like you wrote something the other day and I follow you
• 2:24
  on Substack and I
• 2:25
  follow all your stuff but you wrote something the other day
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  that just like leapt
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  off the page at me and I sent it to a friend and I thought I
• 2:33
  have to podcast with
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  SPEAKER_00: her and I'm gonna just
• 2:36
  See if I can find it here because I'm going to read it because
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  I think it will
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  SPEAKER_00: really resonate with food people,
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  SPEAKER_00: but also people that might be in the menopause space.
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  So you are on trend because when Oprah starts talking about
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  something that you've
• 2:53
  SPEAKER_00: been talking about for a long time.
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  SPEAKER_00: Right.
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  SPEAKER_01: Right.
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  SPEAKER_01: It's, I mean, it's very true.
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  And honestly,
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  in this sense,
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  a lot of it's just sort of following what people ask me for.
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  So maybe my,
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  maybe my clients are the trendsetters and I'm just answering
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  their questions.
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  SPEAKER_00: Okay.
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  SPEAKER_00: So here's what you wrote as we'll say a nutritional coach.
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  SPEAKER_00: You said, write down this solution and implement it today.
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  SPEAKER_00: Okay.
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  Here's the basic per meal formula and adjust according to your
• 3:23
  weight and health
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  SPEAKER_00: goals and calorie needs.
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  SPEAKER_00: Are you ready?
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  SPEAKER_00: She said, write this down.
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  SPEAKER_00: 30 grams of protein plus 40 grams of carbs,
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  SPEAKER_00: five or more grams of fiber,
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  SPEAKER_00: plus two colors of non-starchy plants and 15 grams of healthy fat.
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  SPEAKER_00: Do that for breakfast, lunch, and dinner.
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  SPEAKER_00: A snack is half of that, but still the combo.
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  SPEAKER_00: And I was like blown away by,
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  that nobody had ever just like spelled that out in a way that
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  felt so clear to me.
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  So can you talk a little bit about your journey and how you got
• 3:58
  there and how you
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  SPEAKER_00: got to this specific metric and why it's working for people?
• 4:03
  SPEAKER_00: Yeah.
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  SPEAKER_01: Oh, I love it.
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  SPEAKER_01: Well, I call that particular formula.
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  SPEAKER_01: I call it the satiety formula.
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  SPEAKER_01: That's how you pronounce that word, by the way.
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  SPEAKER_01: Like often people will just write back and say, oh my God, huge relief.
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  SPEAKER_01: Cause I was saying satiety.
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  SPEAKER_01: I wasn't really sure how to say it, whatever.
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  SPEAKER_01: So anyway, it's satiety.
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  SPEAKER_00: I've always been satiety.
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  SPEAKER_00: So again, you're way ahead of the term.
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  SPEAKER_01: Satiety, right?
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  SPEAKER_01: Satiety.
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  SPEAKER_01: And so it is satiety.
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  SPEAKER_01: So that could be your little word nerd, you know, for the day.
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  SPEAKER_01: And it's a very powerful word,
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  SPEAKER_01: and I just am kind of hooked on it,
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  SPEAKER_01: and I keep repeating it,
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  SPEAKER_01: and I keep hoping that people get on board with me.
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  SPEAKER_01: But I call that the satiety formula because when I work with clients,
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  I have been able to see that the thing that gets in people's
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  way is that they're
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  SPEAKER_01: hungry.
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  SPEAKER_01: And, you know, perimenopause, menopause makes you hungrier.
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  SPEAKER_01: And a lot of women notice it.
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  SPEAKER_01: They think it's, oh, it's because of, you know, hormones.
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  SPEAKER_01: That's it.
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  SPEAKER_01: That, you know, estrogen and progesterone directly affect your appetite.
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  SPEAKER_01: That's not really exactly, it's not that direct.
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  SPEAKER_01: However,
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  SPEAKER_01: it is true because as,
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  SPEAKER_01: you know,
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  SPEAKER_01: perimenopause sets in,
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  SPEAKER_01: we know what happens,
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  SPEAKER_01: sleep disruption,
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  SPEAKER_01: nothing.
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  SPEAKER_01: nothing affects your appetite more than sleep.
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  SPEAKER_01: And you have a bad night of sleep.
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  We know that the average person eats like three to 500 extra
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  calories the next day
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  SPEAKER_01: without trying or knowing it.
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  And so a lot of women come to me and say,
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  I'm doing exactly what I did before.
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  SPEAKER_01: This is like this mysterious 10 pound weight packed on.
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  SPEAKER_01: And I think it's because
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  SPEAKER_01: of, you know, estrogen.
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  SPEAKER_01: And then we dive in.
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  SPEAKER_01: I have them take a look at what they're eating.
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  SPEAKER_01: We talk about their appetite and what I just saw.
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  SPEAKER_01: over and over and over again is, oh, women are just hungrier.
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  So we need to get more knowledgeable about what makes you full
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  and a little bit
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  SPEAKER_01: more purposeful about it.
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  And then along came Ozempic and made it all kind of make sense
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  because Ozempic
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  SPEAKER_01: works or GLP-1 medications work because they decrease your appetite.
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  And all of a sudden people realized,
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  oh,
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  I was eating much bigger portions than I realized.
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  SPEAKER_01: Oh,
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  SPEAKER_01: I have a naturally bigger appetite than my sister.
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  SPEAKER_01: I didn't realize this is how she felt.
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  SPEAKER_01: I didn't realize what it feels like to not think about food all day.
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  SPEAKER_01: I didn't realize what it feels like to not like be hungry after dinner.
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  SPEAKER_01: And I and Oprah even said it.
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  SPEAKER_01: She's like, wait a minute.
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  SPEAKER_01: Is this what normal people feel?
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  SPEAKER_01: And I have been beaten up my whole life for like,
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  SPEAKER_01: you know,
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  SPEAKER_01: being overweight and having a bigger appetite.
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  SPEAKER_01: And it's just my biology.
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  SPEAKER_01: And so knowing that biology is happening, appetite is bigger.
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  SPEAKER_01: What can you do about it?
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  SPEAKER_01: Maybe a GLP-1 medication is an answer.
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  SPEAKER_01: Lots of people don't want to go that route right away.
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  SPEAKER_01: They would rather experiment
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  with creating satiety,
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  which is what GLP-1 medications do,
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  creating satiety with food.
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  SPEAKER_01: Because we naturally have GLP-1.
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  SPEAKER_01: We naturally have other satiety hormones.
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  We can eat very specific foods in combination to like elicit as
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  much of that
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  SPEAKER_01: release of satiety hormone as possible.
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  SPEAKER_01: It's not as powerful as meds, but it's a good experiment.
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  SPEAKER_01: And a lot of people are like, okay, I have a lot of clients.
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  SPEAKER_01: I just met with one this morning who said, I'm too full.
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  SPEAKER_01: So let's adjust.
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  SPEAKER_01: I love it when I get people there.
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  SPEAKER_01: It's like, oh, now I'm too full.
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  SPEAKER_01: How do we fix that?
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  SPEAKER_00: It is funny because my first thought after reading your formula...
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  SPEAKER_00: Was thinking about, I see the plates of food you eat a lot on Instagram.
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  So I was thinking about like,
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  okay,
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  thinking about what Stephanie's plates look like.
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  SPEAKER_00: And then thinking about like,
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  SPEAKER_00: if I actually ate that amount of food three times a day,
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  SPEAKER_00: I haven't eaten that much food since like the fifth grade.
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  SPEAKER_00: Right.
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  SPEAKER_00: It felt like, wow, would this be what that felt like?
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  SPEAKER_00: Yeah.
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  SPEAKER_00: And I'm not sure.
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  SPEAKER_00: I'm always on the search.
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  SPEAKER_00: And,
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  SPEAKER_00: you know,
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  people probably think I have an eating disorder and maybe I do
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  and I don't even
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  SPEAKER_00: know it.
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  But I feel like a lot of women,
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  we are conditioned and we think about food a lot.
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  SPEAKER_02: Absolutely.
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  SPEAKER_02: Absolutely.
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  When it's your business too,
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  I'm always thinking about creating and food is like my art.
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  So it's hard for me to separate the creation of food and
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  wanting to express that
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  SPEAKER_00: way through either.
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  actually making recipes or thinking about recipes or gardening
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  or creating a beautiful table.
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  Like I'm always thinking about that and then the actual eating
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  piece of it.
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  SPEAKER_00: And it gets kind of all mixed up,
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  SPEAKER_00: but some ways in a beautiful way,
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  SPEAKER_00: some ways in a way that feels onerous,
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  SPEAKER_00: right?
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  yes very well said and i just think about it all the time and i
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  eat way less than i
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  think about because if i ate all the time like but i know like
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  i have a friend
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  right now who she has an eating disorder and has her whole life
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  and for the first
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  time as a 55 year old woman she feels like she's really got a
• 9:31
  handle on it
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  SPEAKER_00: Because she's back to, I hate to say it, but calorie counting.
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  SPEAKER_00: And she was afraid of calorie counting her whole life.
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  SPEAKER_00: Exactly like you said, she's like, I wasn't eating enough.
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  SPEAKER_00: I was eating one meal a day.
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  SPEAKER_00: I was eating all the wrong things.
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  And now that I'm like more managing that eating throughout the
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  day and eating more
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  SPEAKER_00: fruits and vegetables and just like not being so hung up on it.
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  SPEAKER_00: She's like, I feel so much better.
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  SPEAKER_00: Yeah.
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  SPEAKER_01: Yeah.
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  SPEAKER_01: Yeah.
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  SPEAKER_01: Wow.
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  SPEAKER_01: You said a lot of great things there.
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  SPEAKER_01: I don't think you have an eating disorder.
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  SPEAKER_01: I mean, welcome to being a woman in the United States.
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  SPEAKER_01: It is just relentless.
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  SPEAKER_01: And then social media has probably made it worse.
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  SPEAKER_01: Although, frankly, it wasn't all that great, you know, pre-social media.
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  SPEAKER_01: So I don't know.
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  SPEAKER_01: There's a lot of good info.
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  SPEAKER_01: I see a lot of better info.
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  SPEAKER_01: Maybe it's because of the way I curate my social media feed.
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  SPEAKER_01: But I feel like the messages are shifting and changing.
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  SPEAKER_01: And I think that's good.
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  SPEAKER_01: But you're right.
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  SPEAKER_01: I mean, it's insanity.
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  SPEAKER_01: And it's really difficult.
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  SPEAKER_01: Calories matter.
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  SPEAKER_01: Buried in that formula is the macronutrients of protein, carbs, and fat.
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  SPEAKER_01: they each have calories associated with them.
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  SPEAKER_01: So carbs have four calories per gram.
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  SPEAKER_01: Protein has four calories per gram.
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  SPEAKER_01: Fat has nine calories per gram.
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  SPEAKER_01: And so when you build a meal around the satiety formula,
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  SPEAKER_01: there's calorie control kind of built into it.
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  SPEAKER_01: And so that meal,
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  if you put together that exact formula of a meal is going to
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  come out to around 400
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  SPEAKER_01: calories.
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  SPEAKER_01: And 400 calories per meal
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  SPEAKER_01: is a pretty good place for women to start.
• 11:19
  SPEAKER_01: I mean,
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  SPEAKER_01: it's probably not enough from,
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  SPEAKER_01: and I say that in that,
• 11:24
  SPEAKER_01: in that particular essay,
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  SPEAKER_01: um,
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  SPEAKER_01: 400 calories per meal.
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  SPEAKER_01: If you only ate three meals a day would obviously be 1200 calories.
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  SPEAKER_01: A lot of women,
• 11:34
  SPEAKER_01: uh,
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  historically have been aiming for 1200 calories a day and it's
• 11:37
  not enough,
• 11:38
  SPEAKER_01: right?
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  SPEAKER_01: It backfires because you end up so hungry.
• 11:43
  SPEAKER_01: that you do overeat in the evening and then visible ways.
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  SPEAKER_01: It's not enough nutrients to,
• 11:49
  SPEAKER_01: you know,
• 11:49
  build muscle and muscle is really how you keep your metabolism
• 11:53
  ticking along,
• 11:54
  SPEAKER_01: especially as we age.
• 11:56
  SPEAKER_01: So 1200 calories isn't it.
• 11:58
  SPEAKER_01: That's the calorie count for like my three year old niece.
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  SPEAKER_01: That's how many calories a day she should be eating.
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  So not a grown woman unless,
• 12:05
  of course,
• 12:06
  you're I don't know,
• 12:07
  Suze Ellison.
• 12:08
  SPEAKER_01: You're like four foot ten and you're,
• 12:11
  SPEAKER_01: you know,
• 12:11
  SPEAKER_01: an older age like she doesn't need a ton of calories.
• 12:14
  And I'm quite sure she probably doesn't eat a ton of food
• 12:17
  because she's just like
• 12:18
  SPEAKER_01: an adorable tiny little thing.
• 12:20
  um i'm six feet tall and i'm super active and 1200 calories a
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  day would be insane
• 12:27
  and lots of bad things start to happen if you do that your hair
• 12:30
  falls out you start
• 12:32
  to lose muscle you start to lose bone you start to have low
• 12:36
  energy uh it's
• 12:38
  SPEAKER_01: depressing you compromise your gut health like we're not going there
• 12:43
  nuance,
• 12:44
  it's very hard to portray on social media and,
• 12:48
  you know,
• 12:49
  anywhere.
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  SPEAKER_01: The nuance is that yes,
• 12:52
  SPEAKER_01: 1200 is too low,
• 12:54
  but most Americans are actually over consuming calories and our
• 12:59
  food environment is
• 13:02
  SPEAKER_01: high calorie,
• 13:03
  SPEAKER_01: low satiety.
• 13:04
  SPEAKER_01: You just, we know that that's what restaurants tend to sell.
• 13:08
  SPEAKER_01: It's what snack foods are.
• 13:09
  SPEAKER_01: It's what
• 13:10
  you know,
• 13:11
  most of our food environment,
• 13:12
  kind of the ultra processed food stuff.
• 13:14
  SPEAKER_01: And so once you know that you can start to push up against it.
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  SPEAKER_01: And most women,
• 13:21
  I find this really feel like they are going to gain weight if
• 13:27
  they're full,
• 13:29
  SPEAKER_01: which is a little bit getting at what you said.
• 13:31
  SPEAKER_01: Like you look at that plate of food that I put on Instagram and
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  SPEAKER_01: most of those plates of food are like between 300 and 400 calories.
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  SPEAKER_01: Like they're not even that many calories,
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  but I'm really good at getting a lot of food packed into 400
• 13:46
  calories so that you
• 13:47
  SPEAKER_01: can experience satiety,
• 13:49
  SPEAKER_01: but also the nutrient density part of it.
• 13:51
  SPEAKER_01: It's a lot of color,
• 13:52
  SPEAKER_01: a lot of veggies,
• 13:53
  SPEAKER_01: a lot of fiber,
• 13:54
  SPEAKER_01: you know,
• 13:54
  SPEAKER_01: the right amount of protein,
• 13:55
  SPEAKER_01: that kind of thing.
• 13:58
  SPEAKER_01: And I think that's a really,
• 14:01
  SPEAKER_01: It's worth thinking about,
• 14:03
  SPEAKER_01: wow,
• 14:04
  I have been programmed to feel healthy when I'm hungry and to
• 14:09
  feel like I'm doing
• 14:10
  SPEAKER_01: things right if I'm hungry and that if I'm satisfied and full,
• 14:14
  SPEAKER_01: then I'm going to gain weight.
• 14:15
  SPEAKER_01: That's a very real fear.
• 14:17
  SPEAKER_01: And it's not just for people who have an eating disorder.
• 14:19
  SPEAKER_01: It's I would say it's pretty typical for all American women.
• 14:22
  SPEAKER_01: So.
• 14:23
  and we're always trying to balance not only for our our health
• 14:28
  for ourselves but
• 14:30
  also our partners our children you know a lot of women are the
• 14:33
  caregivers and we're
• 14:34
  putting this food out there yep and wanting to also like I
• 14:39
  don't want just speaking
• 14:41
  SPEAKER_00: for myself I don't want food to be like depressing not fun like
• 14:47
  also creating an environment where food can be celebration and
• 14:52
  all those things.
• 14:55
  SPEAKER_00: How,
• 14:55
  SPEAKER_00: like,
• 14:56
  SPEAKER_00: okay,
• 14:56
  so I know you're coaching all these women and they're having
• 14:59
  all this success
• 15:00
  SPEAKER_00: because they're feeling more full,
• 15:02
  SPEAKER_00: they're eating more well-balanced,
• 15:04
  SPEAKER_00: they're following your formula,
• 15:06
  but then it feels like real life enters in sometimes and we
• 15:10
  have that third glass
• 15:11
  SPEAKER_00: of wine or we're going out to dinner on Friday and Saturday night.
• 15:16
  SPEAKER_00: My challenge,
• 15:17
  SPEAKER_00: like,
• 15:18
  I could never calorie count because if I go to dinner at a good
• 15:21
  place on a Friday
• 15:22
  SPEAKER_00: night,
• 15:23
  the calories in that food I know I can't even keep track of
• 15:26
  because they put so
• 15:27
  much butter in it or it's just you don't know how restaurant
• 15:32
  food is made and why
• 15:33
  SPEAKER_00: it tastes so good and all those things you fear are true.
• 15:37
  SPEAKER_01: It's not true.
• 15:38
  I have that conversation actually with my clients because we
• 15:42
  strategize around,
• 15:43
  SPEAKER_01: okay,
• 15:44
  SPEAKER_01: there's a couple of ways you can approach it.
• 15:46
  SPEAKER_01: One,
• 15:47
  SPEAKER_01: if you are going out for dinner too often,
• 15:52
  SPEAKER_01: obviously it's a little bit of a job hazard for someone like you.
• 15:56
  SPEAKER_01: and our friend group.
• 15:58
  SPEAKER_01: But if you're eating out too often,
• 16:00
  then you're going to have to make some decisions about the food
• 16:03
  that you order in
• 16:04
  restaurants that are probably more restrictive than what I
• 16:07
  would tell someone if
• 16:08
  SPEAKER_01: they were going out for dinner every other week,
• 16:09
  SPEAKER_01: right?
• 16:10
  SPEAKER_01: Like if you're going out for dinner,
• 16:12
  SPEAKER_01: you know,
• 16:13
  once every couple of weeks and you really are hungry and you
• 16:16
  want to go to Bar La
• 16:17
  SPEAKER_01: Grasse and get pasta,
• 16:18
  SPEAKER_01: then go do that.
• 16:19
  SPEAKER_01: Enjoy it.
• 16:20
  SPEAKER_01: It's fine.
• 16:21
  SPEAKER_01: If you are made this other decision,
• 16:24
  like you're going to eat out a lot and you have health goals
• 16:27
  that you want to meet,
• 16:29
  then you're going to have to strategize a little bit more
• 16:31
  thoroughly about how you
• 16:33
  SPEAKER_01: approach eating in restaurants because everything you said is just true.
• 16:36
  SPEAKER_01: Like their job is to coax as much fat.
• 16:40
  and sodium into a dish so that you crave it and you want to
• 16:44
  come back for it.
• 16:45
  SPEAKER_01: Like they're in the midst of selling food, which is fine.
• 16:50
  SPEAKER_01: But when you know that, then you can kind of plan around it.
• 16:52
  SPEAKER_01: So one way that we strategize,
• 16:55
  SPEAKER_01: and again,
• 16:56
  SPEAKER_01: it comes down to very individual response,
• 16:58
  SPEAKER_01: which is why
• 17:00
  SPEAKER_01: I don't really do a lot of group coaching.
• 17:02
  I really do one-on-one coaching because everybody's so
• 17:04
  different,
• 17:04
  like the group stuff.
• 17:05
  SPEAKER_01: Teaching a course has been amazing and gives a good overview,
• 17:09
  but this is where we kind of get into this nitty gritty and
• 17:12
  make a decision.
• 17:13
  SPEAKER_01: Okay.
• 17:14
  SPEAKER_01: I am going out for dinner.
• 17:18
  The old way is to try to save up the calories and not eat much
• 17:22
  during the day and
• 17:23
  SPEAKER_01: then try to be moderate at dinner.
• 17:27
  SPEAKER_01: Well, good luck with that because those meals,
• 17:32
  you know,
• 17:33
  if you had a per bite calorie count,
• 17:35
  it would be really high,
• 17:37
  let's say.
• 17:38
  SPEAKER_01: And even if you did,
• 17:40
  SPEAKER_01: you know,
• 17:41
  SPEAKER_01: a pretty good job of ordering like,
• 17:43
  SPEAKER_01: you know,
• 17:43
  SPEAKER_01: some proteins,
• 17:44
  SPEAKER_01: some veggies,
• 17:46
  SPEAKER_01: you know,
• 17:46
  SPEAKER_01: have only two glasses of wine,
• 17:47
  SPEAKER_01: let's say kind of a thing,
• 17:49
  SPEAKER_01: you're still gonna end up blowing past where you would wanna be,
• 17:54
  SPEAKER_01: especially if you didn't eat anything earlier in the day.
• 17:57
  SPEAKER_01: So what I like to have people do is,
• 18:00
  SPEAKER_01: Take a look at the satiety formula,
• 18:02
  eat the real breakfast because what you eat for breakfast has a
• 18:06
  huge influence of
• 18:07
  SPEAKER_01: how hungry you are at four in the afternoon.
• 18:09
  SPEAKER_01: So eat the breakfast,
• 18:11
  SPEAKER_01: eat the lunch,
• 18:13
  SPEAKER_01: have a snack that is,
• 18:15
  SPEAKER_01: you know,
• 18:15
  SPEAKER_01: that same balance of things where it's protein,
• 18:17
  SPEAKER_01: it's some carbs and it's some colorful veggies because then you're,
• 18:22
  you're turning up the volume on your own satiety and that gives
• 18:25
  you natural
• 18:26
  SPEAKER_01: discipline.
• 18:27
  SPEAKER_01: Like when you're full and you arrive at the restaurant,
• 18:30
  SPEAKER_01: and let's say,
• 18:33
  SPEAKER_01: I'll just use the parallel example of someone taking a GLP-1 medication,
• 18:37
  SPEAKER_01: which is much more powerful,
• 18:38
  SPEAKER_01: as we've said.
• 18:39
  SPEAKER_01: But if you're taking a GLP-1 and you're not hungry,
• 18:43
  SPEAKER_01: you're not going to overeat at the restaurant.
• 18:46
  So let's back it up to the person who's just using food to
• 18:49
  create satiety.
• 18:50
  SPEAKER_01: If you show up at a restaurant and you're not starving,
• 18:54
  SPEAKER_01: you are going to have discipline that you wouldn't have otherwise.
• 18:57
  SPEAKER_01: You're going to be able to make better decisions.
• 19:00
  SPEAKER_01: And then you're gonna have the knowledge.
• 19:02
  SPEAKER_01: well, I'm going to have a pretty high fat meal, right?
• 19:05
  SPEAKER_01: I'm going to do steak.
• 19:06
  SPEAKER_01: I'm going to do roasted veggies.
• 19:08
  Then in that case,
• 19:10
  I tell women,
• 19:12
  you can probably back off on the carbs in that meal.
• 19:14
  I'm not saying be keto and low carb and,
• 19:17
  you know,
• 19:17
  go eat like a stick of butter for dinner.
• 19:19
  SPEAKER_01: But when you're doing a good job,
• 19:22
  SPEAKER_01: most of the meals,
• 19:22
  SPEAKER_01: most of the days,
• 19:23
  SPEAKER_01: when you get to a restaurant,
• 19:25
  SPEAKER_01: if you still enjoy it,
• 19:28
  SPEAKER_01: maybe skip the carbs because a lot of them aren't that great.
• 19:31
  SPEAKER_01: It's like you can have rice at home.
• 19:34
  SPEAKER_01: Is that that special thing about this restaurant?
• 19:37
  SPEAKER_01: Fries, sometimes they're amazing.
• 19:40
  SPEAKER_01: They're like my favorite food.
• 19:41
  SPEAKER_01: But if they're marginal, I am not going to eat crappy fries.
• 19:45
  SPEAKER_01: Like that's not going to be my thing.
• 19:47
  SPEAKER_01: I'm going to focus on having
• 19:49
  SPEAKER_01: you know, a great burger and I'm gluten-free gluten-free buns are bad.
• 19:55
  SPEAKER_01: And so if I get a burger, I just get a really great burger.
• 19:58
  SPEAKER_01: I probably get cheese on it.
• 19:59
  SPEAKER_01: I get an amazing salad.
• 20:01
  SPEAKER_01: I eat those two things together, skip the fries or just have a couple.
• 20:05
  SPEAKER_01: And I love that meal.
• 20:07
  SPEAKER_01: It's special.
• 20:08
  It's much richer and kind of more fun than anything I would
• 20:11
  make for myself at home.
• 20:13
  SPEAKER_01: And it's going to work.
• 20:14
  SPEAKER_01: And so that's the way you can kind of strategize.
• 20:19
  SPEAKER_01: And that means nuance.
• 20:20
  SPEAKER_01: That means that calories matter,
• 20:23
  SPEAKER_01: but we don't have to completely obsess over them and count points and,
• 20:27
  SPEAKER_01: you know,
• 20:28
  SPEAKER_01: try to estimate,
• 20:29
  SPEAKER_01: you know,
• 20:29
  SPEAKER_01: the calories in,
• 20:31
  SPEAKER_01: you know,
• 20:31
  SPEAKER_01: whatever,
• 20:32
  SPEAKER_01: a plate of pasta at Bar La Grasso,
• 20:33
  SPEAKER_01: which would be impossible and also might
• 20:38
  SPEAKER_01: really freak you out.
• 20:39
  SPEAKER_01: And so you just have to write, have, have knowledge.
• 20:42
  And so when I do have people track,
• 20:45
  but I have them track in order to,
• 20:47
  to create and plan.
• 20:49
  SPEAKER_01: So I have them track ahead of times.
• 20:51
  SPEAKER_01: Like you're about to eat breakfast,
• 20:53
  use an app to create a meal that's going to fit the formula and
• 20:57
  the app can help
• 20:58
  SPEAKER_01: you do that.
• 20:58
  Cause it's just a database full of,
• 21:00
  you know,
• 21:02
  tons of food and tons of info about food.
• 21:04
  SPEAKER_01: So
• 21:05
  SPEAKER_00: Yeah, it does.
• 21:07
  SPEAKER_00: It's exactly the opposite of what I do because I start.
• 21:13
  I noticed it like when when I was writing more about
• 21:16
  restaurants in the Twin Cities
• 21:18
  SPEAKER_01: and I learned pretty fast.
• 21:21
  If I show up at a restaurant starving,
• 21:23
  it is like,
• 21:25
  you know,
• 21:26
  game on and it's not going to work.
• 21:29
  It works a lot better if I show up and I'm like normal,
• 21:33
  hungry for dinner.
• 21:34
  SPEAKER_01: And I make the effort to eat some salad first,
• 21:38
  SPEAKER_01: eat some veggies first,
• 21:39
  SPEAKER_01: start with protein,
• 21:40
  SPEAKER_01: way play down the carbs.
• 21:42
  SPEAKER_01: And,
• 21:44
  SPEAKER_01: you know,
• 21:44
  SPEAKER_01: and if I'm going to have something to drink,
• 21:45
  I'm probably going to go for a glass of wine versus a cocktail
• 21:49
  because the cocktail
• 21:50
  SPEAKER_01: is just going to have so many more calories in it.
• 21:52
  SPEAKER_01: So, yeah, because calories matter.
• 21:54
  SPEAKER_01: So it's like that's the nuance.
• 21:58
  If you think that calories don't matter,
• 21:59
  then you're completely losing the script.
• 22:03
  But if you're completely obsessed with them and you try to
• 22:06
  restrict yourself down,
• 22:07
  SPEAKER_01: down,
• 22:08
  SPEAKER_01: down,
• 22:08
  SPEAKER_01: down,
• 22:08
  SPEAKER_01: down,
• 22:09
  SPEAKER_01: that's going to backfire and fail too.
• 22:11
  SPEAKER_01: So we're aiming in that middle place.
• 22:14
  I love this about you that you're very moderate in your
• 22:18
  approach and there's room
• 22:19
  SPEAKER_00: for error and there's room for,
• 22:21
  SPEAKER_00: oops,
• 22:22
  SPEAKER_00: fell off the wagon last night.
• 22:24
  SPEAKER_00: Like, let me get back started this next morning.
• 22:27
  SPEAKER_00: What apps do you like for people?
• 22:30
  SPEAKER_01: Yeah, I really, whatever one people enjoy using is,
• 22:35
  SPEAKER_01: So I have a lot of clients that used to do Weight Watchers.
• 22:38
  The Weight Watchers app used to be completely worthless because
• 22:42
  you couldn't see
• 22:43
  SPEAKER_01: the macronutrients on it.
• 22:44
  SPEAKER_01: You couldn't see protein, carbs and fiber and fat.
• 22:49
  SPEAKER_01: Now you can like they've updated the app.
• 22:52
  So I have if you are a person who's really comfortable in the
• 22:56
  Weight Watchers app,
• 22:57
  SPEAKER_01: then there's no need to switch to something else.
• 23:00
  SPEAKER_01: Some people pay for MyFitnessPal.
• 23:02
  SPEAKER_01: That's fine and great.
• 23:04
  SPEAKER_01: The free MyFitnessPal isn't so helpful.
• 23:07
  SPEAKER_01: It's really hard to see what you're doing.
• 23:10
  I have clients use Carb Manager if they've never used an app
• 23:15
  before because it's
• 23:16
  SPEAKER_01: free and it's like so easy to use.
• 23:20
  SPEAKER_01: The database is fantastic.
• 23:22
  SPEAKER_01: The caveat with that is you can tell by the name.
• 23:25
  SPEAKER_01: that it's meant for people who are really obsessed with carbs.
• 23:29
  SPEAKER_01: Maybe they have diabetes, they're doing keto.
• 23:31
  SPEAKER_01: We don't use it that way.
• 23:32
  So we have to go in and change the settings to custom and then
• 23:36
  plug our formula
• 23:37
  SPEAKER_01: that we map out for people in it.
• 23:39
  SPEAKER_01: And then they know,
• 23:40
  SPEAKER_01: they're like,
• 23:40
  SPEAKER_01: okay,
• 23:40
  SPEAKER_01: this is how many grams of protein I need to be aiming for
• 23:45
  SPEAKER_01: in a meal,
• 23:45
  SPEAKER_01: and the way you figure that out is by putting,
• 23:48
  SPEAKER_01: you know,
• 23:49
  SPEAKER_01: okay,
• 23:49
  SPEAKER_01: I'm thinking about having two eggs and a couple of chicken sausages and,
• 23:54
  SPEAKER_01: you know,
• 23:55
  SPEAKER_01: some of this Dave's Killer Bread toast and some strawberries.
• 24:02
  SPEAKER_01: Where does that get me?
• 24:03
  SPEAKER_01: And then you know, okay, well, that's not quite there.
• 24:06
  SPEAKER_01: How can I change it?
• 24:07
  And then we work on changing it so that you really get that
• 24:10
  satiety with little tweaks.
• 24:13
  SPEAKER_00: What is a typical client of yours look like?
• 24:17
  SPEAKER_01: Yeah, there kind of isn't one, which I think is so fun.
• 24:22
  I mean,
• 24:22
  I've had women,
• 24:23
  I've had moms who've bought coaching for their 20 year old
• 24:27
  daughters.
• 24:29
  SPEAKER_01: How fun is that to have a mom who wants their daughter to
• 24:36
  SPEAKER_01: Ignore diet culture and understand.
• 24:39
  And I love coaching those young women because they are they
• 24:42
  catch on so fast.
• 24:44
  SPEAKER_01: And, and then all of their friends want to know what they're doing.
• 24:47
  And all of a sudden they're telling the friends how to do
• 24:49
  things differently.
• 24:50
  SPEAKER_01: And they're
• 24:53
  SPEAKER_01: You know, they're just a health conscious group of people.
• 24:55
  SPEAKER_01: They're drinking a lot less.
• 24:57
  SPEAKER_01: They're already kind of working out.
• 24:59
  SPEAKER_01: They're great about water,
• 25:01
  SPEAKER_01: you know,
• 25:02
  SPEAKER_01: and they have their little Stanley cups and they take them everywhere.
• 25:05
  SPEAKER_01: It's very fun.
• 25:06
  SPEAKER_01: I have clients who are in their 80s who are,
• 25:09
  SPEAKER_01: you know,
• 25:11
  SPEAKER_01: definitely not perimenopausal,
• 25:13
  SPEAKER_01: but who are really wanting to not become frail.
• 25:20
  SPEAKER_01: And who do not want to lose their independence and their mobility.
• 25:25
  And that is really fun because talk about a generational shift
• 25:28
  and how to eat just
• 25:30
  SPEAKER_01: very,
• 25:31
  SPEAKER_01: very different.
• 25:32
  And then the majority are probably somewhere between the age
• 25:35
  of,
• 25:35
  you know,
• 25:36
  40 and 65.
• 25:39
  mostly women who are experiencing perimenopausal symptoms or
• 25:43
  menopause and starting
• 25:46
  SPEAKER_01: to gain weight,
• 25:47
  SPEAKER_01: feel like they don't know why and really want to like stop.
• 25:51
  SPEAKER_01: So that's, that's the majority.
• 25:54
  SPEAKER_01: And then,
• 25:55
  SPEAKER_01: and then I've got,
• 25:56
  SPEAKER_01: you know,
• 25:56
  SPEAKER_01: women who are,
• 25:57
  SPEAKER_01: I've probably got,
• 25:59
  SPEAKER_01: I don't know,
• 26:00
  SPEAKER_01: six clients right now who are taking Ozempic.
• 26:02
  And they want to make sure that they're really covering their
• 26:05
  bases with nutrition
• 26:07
  SPEAKER_01: because Ozempic is a pretty miraculous medication,
• 26:10
  SPEAKER_01: but you can also screw it up.
• 26:12
  SPEAKER_01: I mean, if you just don't eat, then you're going to create a mess.
• 26:16
  SPEAKER_01: And so all of the ways that I talk about eating like that satiety formula
• 26:20
  SPEAKER_01: absolutely applies to Ozempic.
• 26:22
  SPEAKER_01: You have to make sure you're eating enough protein.
• 26:24
  SPEAKER_01: You have to make sure you're eating fiber.
• 26:26
  SPEAKER_01: You have to get that.
• 26:28
  SPEAKER_01: You have to work to get the nutrition in when you're not that hungry.
• 26:31
  SPEAKER_01: So, yeah.
• 26:33
  SPEAKER_00: And when you look at,
• 26:37
  SPEAKER_00: what do you think gets someone to the point where they hire a coach about
• 26:41
  SPEAKER_00: nutrition?
• 26:43
  SPEAKER_01: I love this question.
• 26:44
  SPEAKER_01: I just, I asked ChatGPT this question the other day.
• 26:48
  SPEAKER_01: Like,
• 26:49
  SPEAKER_01: I was having the conversation with our friend Tracy Morgan,
• 26:52
  SPEAKER_01: because we were talking about women who are
• 26:59
  you know,
• 27:01
  even if they're getting laid off from a job,
• 27:03
  they will still go get their hair done.
• 27:06
  SPEAKER_01: They will still get Botox.
• 27:08
  SPEAKER_01: They will still, you know, those are essential.
• 27:11
  SPEAKER_01: What makes,
• 27:13
  SPEAKER_01: I'd love your feedback on this,
• 27:14
  SPEAKER_01: frankly,
• 27:15
  SPEAKER_01: what makes,
• 27:16
  SPEAKER_01: cause you're an amazing marketer,
• 27:17
  SPEAKER_01: what makes your health and nutrition feel as essential as,
• 27:25
  SPEAKER_01: like getting your nails done,
• 27:26
  SPEAKER_01: getting your hair done and skincare where you will absolutely,
• 27:30
  SPEAKER_01: you know,
• 27:31
  SPEAKER_01: budget,
• 27:31
  SPEAKER_01: however much that is for you and,
• 27:33
  SPEAKER_01: and keep it vital.
• 27:36
  SPEAKER_01: Um,
• 27:37
  SPEAKER_01: and,
• 27:38
  SPEAKER_01: and I think the answer in terms of people that hire me is that they,
• 27:43
  SPEAKER_01: uh,
• 27:44
  SPEAKER_01: they,
• 27:45
  SPEAKER_01: they just realized that their same groove
• 27:49
  repeated is not working you know they've like given it their
• 27:53
  all they have decided
• 27:55
  to join a gym they have decided to eat more protein and it
• 27:59
  isn't getting them where
• 28:01
  they wanted to and the promise of doing those things is not uh
• 28:05
  showing up and they
• 28:06
  realize okay i do need a little bit more information than just
• 28:09
  work out and eat
• 28:10
  SPEAKER_01: protein yeah
• 28:12
  I feel like we're for sure in recessionary times,
• 28:15
  but no one has called it that yet.
• 28:18
  SPEAKER_00: Oh, God, for sure.
• 28:19
  SPEAKER_00: The way that people are spending money is shifting.
• 28:22
  SPEAKER_00: The way that people are, I mean, food is costing 30% more.
• 28:28
  SPEAKER_00: So that's part of it.
• 28:30
  SPEAKER_00: And also what we value.
• 28:32
  SPEAKER_00: Yeah.
• 28:33
  I guess the answer to that is to see yourself as worth it
• 28:39
  because you prioritize your kids.
• 28:41
  SPEAKER_00: You'll prioritize your dog.
• 28:43
  SPEAKER_00: You'll prioritize basically everything in your life before yourself.
• 28:47
  SPEAKER_00: If you're like most women that I know.
• 28:49
  SPEAKER_01: Yep.
• 28:50
  SPEAKER_01: I think that's absolutely it.
• 28:52
  SPEAKER_01: And I think there is fear.
• 28:53
  SPEAKER_01: There's fear of the food being depressing or feeling restrictive.
• 29:00
  There's fear of,
• 29:02
  you know,
• 29:02
  being told to go do super hardcore workouts and
• 29:06
  SPEAKER_01: There's fear of the loss of,
• 29:10
  SPEAKER_01: you know,
• 29:10
  SPEAKER_01: a whole time in your life where you didn't have to care about this stuff.
• 29:13
  SPEAKER_01: And now you have to start grief and shame around all of it.
• 29:19
  SPEAKER_01: And all I can say is that it's.
• 29:23
  SPEAKER_01: it's none of those things.
• 29:25
  SPEAKER_01: Like it is.
• 29:27
  SPEAKER_01: And then there's also guilt.
• 29:28
  SPEAKER_01: There is the guilt of focusing on yourself.
• 29:30
  SPEAKER_01: That one we are going to do.
• 29:32
  SPEAKER_01: We are going to create a focus on you and your health.
• 29:37
  SPEAKER_01: Um,
• 29:38
  SPEAKER_01: Sometimes it brings up some conflict with a partner.
• 29:43
  If you've got a partner who likes to eat a certain way and all
• 29:46
  of a sudden you're
• 29:46
  SPEAKER_01: wanting to make some shifts,
• 29:48
  SPEAKER_01: that can be in the mix.
• 29:52
  We have very deep conversations about the fact,
• 29:54
  I've got some women who...
• 29:56
  SPEAKER_01: have had a terrible relationship,
• 30:00
  SPEAKER_01: not a terrible relationship with their mom,
• 30:02
  SPEAKER_01: but a terrible conversation,
• 30:03
  SPEAKER_01: a lifetime conversation with their mom about their weight.
• 30:07
  SPEAKER_01: A mom who's critical of their weight and critical of what they're eating,
• 30:10
  and they just don't even want to open Pandora's box because
• 30:13
  they don't want to look
• 30:13
  SPEAKER_01: inside and see the grief there.
• 30:17
  SPEAKER_01: And so I understand all of those reasons,
• 30:19
  SPEAKER_01: but that's why I try to make it really fun and very doable.
• 30:23
  SPEAKER_01: I mean, the formula piece...
• 30:25
  SPEAKER_01: really kind of came out of me just constantly challenging myself.
• 30:30
  SPEAKER_01: What can I offer that can tell you exactly what to do?
• 30:35
  SPEAKER_00: Yeah.
• 30:36
  SPEAKER_00: And I love to do it.
• 30:37
  SPEAKER_00: It is up to you.
• 30:39
  SPEAKER_00: I feel like a book is coming for you too.
• 30:41
  SPEAKER_00: I don't know if you're thinking about it,
• 30:43
  but I'd love to see like the plates and the size of portions
• 30:48
  and like really taking
• 30:49
  SPEAKER_00: this formula and
• 30:50
  to the next level of course I'm always thinking about books
• 30:53
  because that's what I
• 30:53
  do but yeah I'm not I'm not super dying to write a book I gotta
• 31:00
  say so hard
• 31:01
  Stephanie if people want to hire you as a nutritional coach how
• 31:05
  do they do that
• 31:06
  because I know a lot of people are going to listen to this
• 31:08
  podcast and want more
• 31:09
  information oh I love it thank you for having me I miss you
• 31:12
  this is really great
• 31:13
  laughing awesome um so i would say i mean a couple different
• 31:18
  ways one i am
• 31:19
  stephanie.a.meyer uh on instagram and that's a great way to
• 31:25
  reach out to me and i
• 31:27
  post these meals that we're talking about almost every day to
• 31:31
  help people um my
• 31:33
  Substack is the project vibrancy newsletter you can definitely
• 31:36
  reach me there
• 31:38
  SPEAKER_01: And then my blog, Fresh Tarts, you can reach me there.
• 31:43
  SPEAKER_01: So I'm pretty easy to find actually kind of all over the place,
• 31:47
  SPEAKER_01: but yeah,
• 31:47
  SPEAKER_01: send me a note through Instagram or reach out through Substack.
• 31:50
  SPEAKER_01: I would say are the two best ways.
• 31:51
  Plus you can see a lot of how I think and talk about food and
• 31:56
  share recipes and all
• 31:57
  SPEAKER_01: of that is happening at both of those places.
• 32:00
  SPEAKER_00: And one last question,
• 32:01
  because we talked about budgeting and that people don't
• 32:04
  prioritize themselves.
• 32:07
  Is there,
• 32:07
  if someone was going to budget for you in their life to make
• 32:11
  some substantial changes,
• 32:13
  SPEAKER_00: Like,
• 32:14
  is there a weekly or a monthly just sort of cost that people
• 32:19
  can plan for so they
• 32:20
  SPEAKER_00: can put the emphasis back on themselves?
• 32:23
  SPEAKER_01: Right.
• 32:23
  SPEAKER_01: So in a few different ways,
• 32:25
  SPEAKER_01: I mean,
• 32:25
  SPEAKER_01: I,
• 32:26
  SPEAKER_01: if someone is really wanting to make a shift and they've been failing,
• 32:29
  I really just recommend coaching with me because everything is
• 32:33
  included with that.
• 32:34
  SPEAKER_01: I include my course,
• 32:36
  which is where we learn about menopause and perimenopause and
• 32:39
  what that means.
• 32:40
  SPEAKER_01: for nutrition.
• 32:40
  I include the project pharmacy meal plans,
• 32:45
  all sorts of other recipes,
• 32:46
  everything else.
• 32:47
  And then we meet and talk about where you are,
• 32:50
  your age,
• 32:51
  your activity level,
• 32:52
  whatever.
• 32:53
  SPEAKER_01: And it's very affordable.
• 32:55
  It's like a hundred bucks an hour,
• 32:58
  but I include all the other things and I do four sessions.
• 33:02
  SPEAKER_00: Um,
• 33:03
  SPEAKER_01: if someone's about that,
• 33:04
  SPEAKER_00: because my gym membership is $225 a month,
• 33:07
  SPEAKER_00: I can play pickleball eight times a month.
• 33:10
  SPEAKER_01: I mean, that is exactly it.
• 33:12
  SPEAKER_01: It's like,
• 33:13
  SPEAKER_01: and I have several clients who continue on with me,
• 33:16
  SPEAKER_01: you don't have to,
• 33:17
  SPEAKER_01: but because we developed this relationship,
• 33:19
  SPEAKER_01: and I hold people accountable.
• 33:21
  SPEAKER_01: And and then that can go on.
• 33:25
  SPEAKER_01: I do meal plans.
• 33:27
  SPEAKER_01: If people just want meal plans that can happen.
• 33:29
  SPEAKER_01: And that's a monthly fee of like twenty five dollars.
• 33:32
  SPEAKER_01: And it's just so cheap and and save so much money.
• 33:38
  SPEAKER_01: That's the really fun thing about meal planning,
• 33:40
  SPEAKER_01: especially with grocery costs,
• 33:41
  SPEAKER_01: is that,
• 33:42
  SPEAKER_01: you know,
• 33:42
  SPEAKER_01: we.
• 33:43
  SPEAKER_01: I forget what percentage of American food ends up in their trash.
• 33:47
  SPEAKER_01: It's a third.
• 33:47
  SPEAKER_01: And it's probably true for a lot of people's refrigerators too.
• 33:51
  SPEAKER_01: And so when you meal plan, that is a great thing.
• 33:54
  SPEAKER_01: You really do.
• 33:55
  SPEAKER_01: less takeout and you throw away a lot less food.
• 33:57
  SPEAKER_01: I love it.
• 33:58
  SPEAKER_01: Um, so those things are, those, those things are possible.
• 34:01
  SPEAKER_01: Uh, so yeah, I've got different ways.
• 34:04
  SPEAKER_01: And then of course I suggest for a lot of people, two other things.
• 34:08
  SPEAKER_01: One, uh, a lot of health plans cover nutrition coaching.
• 34:13
  And so I generate a receipt for people and you get reimbursed
• 34:16
  and that is free.
• 34:18
  SPEAKER_01: Then free, obviously not free, but you know what I mean?
• 34:21
  SPEAKER_01: And then, uh,
• 34:23
  SPEAKER_01: if you use PayPal,
• 34:27
  SPEAKER_01: ShopPay,
• 34:28
  I've got a lot of people who'd pay in installments and then you
• 34:31
  just spread the fee
• 34:34
  SPEAKER_01: out over a couple of months.
• 34:35
  SPEAKER_01: So anyway, it's all of those things.
• 34:38
  SPEAKER_01: And I love the question about
• 34:41
  SPEAKER_01: Where do you prioritize the cost of your health?
• 34:45
  Not just on the healthcare side where things are going wrong,
• 34:47
  but on the prevention side.
• 34:49
  SPEAKER_01: Where it's going right.
• 34:50
  SPEAKER_01: Right.
• 34:51
  SPEAKER_01: And that's just a question we can leave people with to ponder.
• 34:54
  SPEAKER_00: Okay.
• 34:55
  SPEAKER_00: I love it.
• 34:56
  SPEAKER_00: Thank you so much for joining me.
• 34:57
  SPEAKER_00: I'm going to put this podcast up.
• 35:00
  SPEAKER_00: I'm going to present it on Friday.
• 35:02
  SPEAKER_00: I'm going to release it.
• 35:03
  SPEAKER_00: I'm going to put the show notes in and just keep on keeping on.
• 35:07
  I just was by what you wrote and it was so clear and it just
• 35:11
  really struck home with me.
• 35:12
  SPEAKER_00: And I thought people need to hear this message.
• 35:15
  SPEAKER_00: So thanks for joining me today.
• 35:16
  SPEAKER_01: Thank you so much.
• 35:18
  SPEAKER_00: We'll talk soon.
• 35:18
  SPEAKER_00: Okay.
• 35:19
  SPEAKER_00: Bye-bye.
• 35:19
  SPEAKER_00: Bye.