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577. Emotional Eating Triggers and How to Heal Them · Be It Till You See It

0:00
[SPEAKER_02]: be patient with your progress, it will shift and then you get to have this much more aligned lifestyle habits and behaviors that are going to support you through parimenopause and menopause much easier if your patient and you don't see it as a quick fix and you actually see it as a lifestyle changes.
0:17
[SPEAKER_01]: Welcome to the be it till you see it podcast where we talk about taking messy action knowing that perfect is boring.
0:24
[SPEAKER_01]: I'm also Logan, Ply's instructor and fitness business coach.
0:27
[SPEAKER_01]: I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self doubt.
0:36
[SPEAKER_01]: My friends, action brings clarity.
0:39
[SPEAKER_01]: and it's the antidote to fear.
0:42
[SPEAKER_01]: Each week my guess will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it till you see it.
0:52
[SPEAKER_01]: It's a practice, not a perfect, let's get started.
0:59
[SPEAKER_01]: Be it babe, this is gonna be a fabulous fun conversation about women's hormones, hormone health, gut, microbiome, your cravings, binge, people pleasing self-care, priority of self, like this is all the things.
1:14
[SPEAKER_01]: And we've had different people dance around these topics.
1:17
[SPEAKER_01]: We've had like hormone person or an emotional eating person or these kind of, and now I have someone who's an expert in all of it, all in one.
1:25
[SPEAKER_01]: show for you and it really connects all the dots but also hopefully empowers you to never too late to start taking care of yourself because if you want to be it till you see it if you want to be the strong amazing human in this world we have to take care of ourselves and so we're going to talk about what's going on with your body that could be affecting you and we're going to talk about you know some things you can make the easy change to make in your life to make it easier to go into parrymenopause to be in parrymenopause and postmenopause so here is Amber Romaniac
1:54
[SPEAKER_01]: Hey, be it babe.
1:55
[SPEAKER_01]: This is going to be a fun conversation.
1:56
[SPEAKER_01]: I can already tell our guests today.
1:58
[SPEAKER_01]: And I just met a moment ago.
2:00
[SPEAKER_01]: We're already talking about nails and life and a pair of menopause and menopause.
2:04
[SPEAKER_01]: And so Amber, Amanda, thank you so much for being here.
2:07
[SPEAKER_01]: You're the host of this no sugar coating podcast.
2:09
[SPEAKER_01]: Can you tell everyone who you are and what you rock at?
2:11
[SPEAKER_02]: Yeah, and thank you for having me today.
2:13
[SPEAKER_02]: I am an emotional eating digestive and hormone expert with eleven and a half years of experience coaching women all over the world to claim what I call food and body freedom, which is really about claiming and understanding what's going on in your body.
2:24
[SPEAKER_02]: Physically, hormonally, digestively, blood sugar, et cetera, and getting to the roots of your symptoms, your weight loss blocks, but also looking at the habits, behaviors and mindsets that are keeping you stuck and not helping you heal, also helping you overcome the binge eating, the emotional eating, the people pleasing.
2:39
[SPEAKER_02]: A negative self-talk, the low self-worth, so that you can make yourself a priority, and that all assists in the physical, mental, emotional, energetic healing.
2:47
[SPEAKER_01]: Yeah, first of all, love that you've like expert like like we wouldn't even stumble on that word like you were like so proud of it.
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[SPEAKER_01]: I just adore women who can call themselves that proudly and confidently.
2:59
[SPEAKER_01]: So thank you.
3:00
[SPEAKER_01]: You are and also I love that you brought up people pleasing and prioritizing ourselves because whether or not you are
3:10
[SPEAKER_01]: wherever you are in your body, journey, people pleasing can affect us in many different ways.
3:14
[SPEAKER_01]: That can be affecting us how we eat, but it also can be affecting us with how we treat ourselves and the things that we do.
3:20
[SPEAKER_01]: So, okay, can we take a step back and kind of go into, like, how do you get here and how did you get so passionate about helping people through this journey?
3:30
[SPEAKER_02]: Yeah, so it really was a personal journey that I had to go through myself.
3:34
[SPEAKER_02]: And so I grew up and at a very young age, third is struggling with body image issues.
3:39
[SPEAKER_02]: I was five.
3:39
[SPEAKER_02]: It was my first down the bus in the older boys called me fat and ugly and then the whole bus made fun of me and that identity of fat and ugly.
3:46
[SPEAKER_02]: I really took on for the next twenty years of my life and I grew up in a household with
3:49
[SPEAKER_02]: Great parents, however, my mom was diagnosed with multiple sclerosis before I was born and so she used food as a coping mechanism.
3:56
[SPEAKER_02]: I didn't know at the time, but everything we did revolved around food and so I created an unconscious emotional connection to food at a very young age.
4:05
[SPEAKER_02]: realize it.
4:06
[SPEAKER_02]: And I could eat whatever I wanted whenever I wanted.
4:08
[SPEAKER_02]: So there's a lot of sugar, a lot of processed food.
4:10
[SPEAKER_02]: And then you hit your tweens and teens and you start struggling with body image, right?
4:15
[SPEAKER_02]: You get you read all the magazines, comparing yourself to celebrities.
4:18
[SPEAKER_02]: What's wrong with me that I don't look like that.
4:21
[SPEAKER_02]: And then I started dieting.
4:22
[SPEAKER_02]: And then into my early twenties, I had my first real breakup was so upset could barely eat.
4:27
[SPEAKER_02]: Lost weight really fast.
4:29
[SPEAKER_02]: became as fixated with my body, picked myself apart even more.
4:34
[SPEAKER_02]: My cycle disappeared and then it was just like this switch flipped and it was like this is too hard to attain and I started binge eating and I would eat until I was so full I was sick.
4:43
[SPEAKER_02]: I gained like seventy to eighty pounds in four months.
4:46
[SPEAKER_02]: Now I was the heaviest that I'd ever been just so ashamed, so embarrassed, binge eating multiple days through the week.
4:52
[SPEAKER_02]: Went through a phase of about six months of binging and purging because I thought if I can prevent gaining weight, I will do this, but obviously it just like stressed my body out even more.
5:02
[SPEAKER_02]: And I just ended up in a full blown food addiction where I was either losing control with food and eating until I was so full I was sick or trying to grip onto the next diet.
5:10
[SPEAKER_02]: The next eating style, the next workout crazed to try and gain some form of control with food.
5:15
[SPEAKER_02]: And now of course none of that was working and it was just this boomerang of all or nothing.
5:20
[SPEAKER_02]: I mean, they're trying to be perfect on a diet or I'm losing control with food.
5:23
[SPEAKER_02]: And for me, my low point moment, which I don't wish for people to have to go through a low point, but sometimes we need it to kick us in the butt.
5:29
[SPEAKER_02]: Yeah, help us like go, okay, something has to change.
5:33
[SPEAKER_02]: But my low point moment was I would throw the food in the garbage because if I threw it in the garbage, I'm like, I'm not going there.
5:39
[SPEAKER_02]: I'm not going to dig through the garbage and eat the food.
5:41
[SPEAKER_02]: It was a turn off.
5:42
[SPEAKER_02]: So that night, I thrown the food away and at this point a couple years into this behavior, I started to realize I was binge eating.
5:49
[SPEAKER_02]: But I didn't know how to deal with it.
5:51
[SPEAKER_02]: And so I had thrown the food away specifically as Oreo cookies.
5:54
[SPEAKER_02]: And I was laying on the couch crying just like, I am afraid for my life.
5:58
[SPEAKER_02]: I don't know if I'm going to make it to thirty.
6:00
[SPEAKER_02]: It was about twenty two at the time if I keep in this destructive behavior because I was very hard on myself.
6:06
[SPEAKER_02]: And a few hours later, as the food settle, I thought, well, if this is the last time I'm going to do this, all or nothing mentality, I'm going to go get those cookies and I don't care.
6:13
[SPEAKER_02]: And so I went into the kitchen and I did.
6:16
[SPEAKER_02]: I dug through the garbage, grab the cookies, then I went outside and threw them in the dumpster and went back later, like, out infant to my back alley of my apartment and like, dug through again.
6:27
[SPEAKER_01]: And this is where we can see it's an addiction like any drug.
6:30
[SPEAKER_01]: You know, like, like, I mean, because we, if it's like,
6:34
[SPEAKER_01]: It you could insert cocaine or cigarettes or alcohol in there.
6:38
[SPEAKER_02]: Yeah, and yeah, and that's the thing in food is my drug choice thing.
6:41
[SPEAKER_02]: God it wasn't cocaine or alcohol.
6:43
[SPEAKER_02]: I probably wouldn't be here today because I was it was such a compulsive like all the time behavior and so after I did that
6:52
[SPEAKER_02]: A couple really important things happen.
6:53
[SPEAKER_02]: The first is, we get comfortable in our comfort zones of suffering.
6:57
[SPEAKER_02]: Even if you're suffering, you will continue to do what is familiar because it feels safe to your brain.
7:02
[SPEAKER_02]: Yes.
7:03
[SPEAKER_02]: And so I was terrified of the unknown, terrified and overwhelmed about thinking about, how do I start even dealing with this?
7:10
[SPEAKER_02]: I've got like, eighty pounds to lose.
7:12
[SPEAKER_02]: I'm out of control with food.
7:13
[SPEAKER_02]: My gut's a mess.
7:14
[SPEAKER_02]: Like, I'm a mess.
7:15
[SPEAKER_02]: Like, I don't even know how to start.
7:16
[SPEAKER_02]: And that was overwhelming.
7:17
[SPEAKER_01]: Yeah.
7:18
[SPEAKER_02]: And you know, you're afraid of the unknown who am I going to be?
7:21
[SPEAKER_02]: If I'm not using food as a crutch, I'm not chasing the number on the scale.
7:24
[SPEAKER_02]: I'm not obsessed with trying to look a certain way.
7:25
[SPEAKER_02]: Like my identity was just it's fixating around all of these things.
7:30
[SPEAKER_02]: And so that moment though was like the suffering became bigger than the fear of change and the comfort zone.
7:37
[SPEAKER_02]: And so really catapulted me into the ceiling journey of many layers of healing physically, emotionally energetically, hormonally.
7:44
[SPEAKER_02]: You know, building self-worth, learning like how to actually love myself and heal things like people pleasing and really completely reshape my identity and that's really what birthed my business was, oh my gosh, if I struggled with this to the level I did.
8:01
[SPEAKER_02]: How many of their women are struggling and it's ninety percent of the female population in North America, by the way?
8:05
[SPEAKER_02]: Yeah.
8:06
[SPEAKER_02]: struggling with some form of emotional eating behaviors or body image issue.
8:10
[SPEAKER_01]: Yeah.
8:11
[SPEAKER_02]: And it just really inspired me.
8:12
[SPEAKER_02]: I'm like, I went through that because I am here to help women heal and break free of this for good.
8:17
[SPEAKER_02]: It's not supposed to be, oh, well, maybe you'll manage it and it'll come back sometimes.
8:21
[SPEAKER_02]: No, like, I helped my clients fully gain freedom from this, which is what we should be able to do if we really address the roots.
8:28
[SPEAKER_01]: Yeah, I mean, especially because, like, I have friends who've been sober for years and they can be in a bar with you, they can be like, like, you know, and so I always thought like,
8:38
[SPEAKER_01]: if someone who could have such a destructive behavior addiction with alcohol or drugs can be around it and not tempted, then that should be, there should be only with a food, but the thing that like stuck my attention, I think we can, a lot of, your gut is an interesting beast because what you feed it, it starts to crave.
8:56
[SPEAKER_01]: And so I, like, and at a young age, if what you're feeding it is processed foods and sugar, and you don't know better, because you're just doing whatever it, like it's allowed,
9:06
[SPEAKER_01]: you're changing your microbiome and then what it is, it is telling you you're craving.
9:11
[SPEAKER_01]: So you've got your own stuff in your own head that you've got.
9:15
[SPEAKER_01]: You've got the outside world who's put pressure on you.
9:18
[SPEAKER_01]: Go to bed.
9:19
[SPEAKER_01]: And then you've got your gut going, but I really want those Oreo cookies.
9:22
[SPEAKER_01]: Like you have not going to stop until I get what I need because my the bacteria in my gut.
9:28
[SPEAKER_01]: I mean, yes, so it I find like I really do feel for people where
9:36
[SPEAKER_01]: that they don't have this freedom because it is almost all encompassing like here you were telling a story about twenty two like you can't can't really grow in any career or relationship or life with this kind of thing going on around here in your brain.
9:51
[SPEAKER_02]: Okay, no, no, I was broke.
9:52
[SPEAKER_02]: My bank account was always in the red.
9:54
[SPEAKER_02]: I was single.
9:54
[SPEAKER_02]: I was isolating.
9:55
[SPEAKER_02]: I didn't want to see anyone because I didn't want people to notice I gained weight and I felt so triggered when I go out and be around people in food.
10:02
[SPEAKER_02]: That it was just like, there's just no point in doing anything, but you're right.
10:06
[SPEAKER_02]: Like, and that's why I think so many people keep in these behaviors because
10:10
[SPEAKER_02]: We're not taught and educated that with binge and emotional eating to whatever level you're dealing with.
10:15
[SPEAKER_02]: There's not just emotional eating triggers.
10:17
[SPEAKER_02]: There's physical emotional eating triggers like Candida overgrowth.
10:20
[SPEAKER_02]: There's hormonal imbalances that trigger emotional eating being a sensitive empath.
10:26
[SPEAKER_02]: triggers a motion like there's so many different things to potentially look at and I didn't know any of that until I started healing it.
10:32
[SPEAKER_02]: And then of course, one of the blocks with Candida that unhealthy gut overgrowth is you look at a lot of the protocols and they're like cut out all this stuff and while if you're in a binge or emotional eating behavior restriction is a massive trigger to rebel with food and then go eat all the things you're not supposed to have.
10:48
[SPEAKER_02]: So there is in my opinion a like
10:51
[SPEAKER_02]: approach and a method, healing your relationship with food while supporting your gut and then clearing that stuff out without intensive restriction that you don't end up going back.
11:01
[SPEAKER_02]: But the gut and the cravings, either worst Candida, that like I did a test that they had ever seen.
11:06
[SPEAKER_02]: No wonder antibiotics, excessive sugar intake, high stress levels.
11:11
[SPEAKER_02]: Like the cravings were so bad.
11:13
[SPEAKER_02]: So I totally get what you're talking about with.
11:15
[SPEAKER_02]: Yeah.
11:16
[SPEAKER_01]: Yeah.
11:16
[SPEAKER_01]: Yeah.
11:16
[SPEAKER_01]: So like, so I want to kind of fast forward because like, obviously, like,
11:21
[SPEAKER_01]: in your twenties you're able to go on the journey but we get we get older and if we you brought up hormones and got health and it's like so most of people listening are in their forties and by the way it's never too late to figure out your health journey loves home but
11:38
[SPEAKER_01]: with perimenopause, like it's gonna hit every woman who's listening.
11:41
[SPEAKER_01]: And then, do you good men that are listening?
11:43
[SPEAKER_01]: It's gonna hit every woman that you know.
11:45
[SPEAKER_01]: So you may as well don't tune out because you gotta know what's going on.
11:48
[SPEAKER_01]: So you can be supportive.
11:50
[SPEAKER_01]: How, how does a binge or like emotional eating people pleasing lifestyle affect perimenopause?
11:57
[SPEAKER_01]: Is it like just gonna continue to be the same?
12:00
[SPEAKER_01]: And everyone who goes to the same perimenopause is gonna make perimenopause worse, like what, what should we be looking at?
12:05
[SPEAKER_02]: Yeah, good question.
12:06
[SPEAKER_02]: Like, it's going to make your Perry menopause experience worse.
12:09
[SPEAKER_02]: And here's the thing.
12:10
[SPEAKER_02]: If you never had your hormones tested, ever or not in your twenties or your thirties mid thirties, you could have had deficiencies in your twenties.
12:19
[SPEAKER_02]: I was playing postmenopausal at twenty four from all the stuff I had put my body throughout no progesterone.
12:24
[SPEAKER_02]: My estrogen was through the roof.
12:25
[SPEAKER_02]: My thyroid was a mess.
12:27
[SPEAKER_02]: I had the highest cortisol stress hormone that again, like the tests people had ever seen.
12:32
[SPEAKER_02]: So, and that was when I was twenty-four, and then I course corrected it.
12:35
[SPEAKER_02]: Thank goodness.
12:37
[SPEAKER_02]: And then, you know, payment of pause has been easier going into it, but it's going to potentially be more difficult because if you have had deficiencies with your hormones for years and you don't know about them, guess what?
12:48
[SPEAKER_02]: Things really start to change when you hit that thirty-five to thirty-seven mark going into your forties.
12:53
[SPEAKER_02]: And so if you're already fatigued, if you have already retained water, gain weight more easily, you already have a thyroid issue, right?
13:00
[SPEAKER_02]: You're putting yourself last like these issues amplify because our cortisol starts to gradually go up once we hit perimenopause.
13:06
[SPEAKER_02]: We start to see more depletion with progesterone and estrogen or for someone when it's skyrocketing because of gut fluoride issues, many toxins in the body.
13:15
[SPEAKER_02]: And like I said, a lot of women have a thyroid issue and don't even realize they do it.
13:20
[SPEAKER_02]: It's not being properly dealt with.
13:22
[SPEAKER_02]: And our thyroid hormones start to kind of can start to move in the wrong direction if we're not paying attention.
13:27
[SPEAKER_02]: Our inflammatory load goes up.
13:30
[SPEAKER_02]: We need enough progesterone, which is one of our sex hormones, to combat inflammation, which will show up in the body in the form of a redness, heat, swelling.
13:38
[SPEAKER_02]: Retention is one of the biggest ones I see, like your rings fit tighter, your bra strap fits tighter, your face feels puffy.
13:44
[SPEAKER_02]: But if we don't have enough progesterone, we can't combat that inflammation.
13:47
[SPEAKER_02]: And so you will feel like your closer fitting tighter,
13:50
[SPEAKER_02]: All your old tricks used to use to help you lose your maintain weight.
13:54
[SPEAKER_02]: Don't work the same anymore.
13:55
[SPEAKER_02]: So if you're trying to diet or cut calories or burn calories and it's not working, it's because there is so much more to look at here.
14:02
[SPEAKER_02]: Mm-hmm.
14:03
[SPEAKER_02]: But that the body's like, no, there's a lot.
14:06
[SPEAKER_01]: Thank you for bringing it up because like, I'm a pleasure instructor.
14:09
[SPEAKER_01]: And I have an on-demand platform and one of the things we do not say is weight loss.
14:14
[SPEAKER_01]: It's on purpose.
14:15
[SPEAKER_01]: Because science is, the science is there.
14:17
[SPEAKER_01]: I wish the media would get part of it, which is like, yeah.
14:20
[SPEAKER_01]: You can work out and it can support a journey, but it isn't the journey.
14:24
[SPEAKER_01]: And so I actually cannot claim that applies will help you with anything other than muscle strength, mobility, the things that I know from experience, but as far as what the scale does, that is all Moses hormones and then what you're eating and then you know, implement all this other stuff.
14:42
[SPEAKER_01]: And I just really pains me because
14:46
[SPEAKER_01]: I don't do this show because I think anyone needs to change their body in any way.
14:51
[SPEAKER_01]: That's to me, what I do think is you need to be the strongest person you can be for the people and you do love.
14:56
[SPEAKER_01]: That is important.
14:58
[SPEAKER_01]: Life is not easy if you're weak.
15:01
[SPEAKER_01]: But I think knowing our bodies, understanding how our hormone health
15:08
[SPEAKER_01]: can affect our ability to show up in this world.
15:10
[SPEAKER_01]: This is probably how it's called, be it till you see it.
15:12
[SPEAKER_01]: And like everything you're bringing up is like talking about how our bodies are going to go through harder things if we're not taking care of it.
15:19
[SPEAKER_01]: And then you doesn't matter what your goals are.
15:21
[SPEAKER_01]: It doesn't matter if you want to be a writer, author, coach, anything because if you if your gut is telling you stuff, if it's causing your body to produce or not produce hormones, then your and you are then having other issues with maybe how you're eating, it's going to affect
15:38
[SPEAKER_01]: Everything.
15:39
[SPEAKER_02]: Oh, yeah, hundred percent.
15:40
[SPEAKER_02]: Well, and here's another thing, right?
15:41
[SPEAKER_02]: Progesterone.
15:42
[SPEAKER_02]: We need enough progesterone to help us produce GABA to help with falling asleep and with helping to produce serotonin when you're mood boosting neurotransmitters.
15:49
[SPEAKER_02]: So when women say I don't feel like myself, we've got to look at what's going on in the gut, the hormones.
15:54
[SPEAKER_02]: But then we also have to look at where are you on your priority list because most women are last or close to last because it's their comfort zone to put everyone else first.
16:03
[SPEAKER_02]: But then this is where it really hits us hard and perimenopause because again, you're starting to have these depletions happen or maybe they've been happening for a long time and this is where they really get loud and will pronounce specific symptoms or things that are just not so easy to resolve like they used to be.
16:19
[SPEAKER_01]: Yeah, yeah, and we have a thing we say, like self care isn't selfish, like it's actually, I actually think it's quite selfish if you do not prioritize yourself first.
16:29
[SPEAKER_01]: I agree you're actually like, you know, trying to think that you're a bigger deal than you are.
16:33
[SPEAKER_01]: And then you get mad people and really like actually.
16:37
[SPEAKER_01]: If you take care of yourself first, if you are the one who's going to sleep, if you're asking your partner like, hey, I'll do the wakeups, but you do the like these kinds of things, then you actually can't have more love and more energy and more to give people, but if you don't, then you're actually going to be a drain on that.
16:51
[SPEAKER_01]: You're actually going to cause them to have to take care of you sooner.
16:55
[SPEAKER_01]: So let's talk to the people who maybe are already in Perry Minapaz, or after Minapaz, is it too late for them?
17:01
[SPEAKER_01]: Oh no.
17:02
[SPEAKER_01]: Yeah, okay, let's get into that.
17:04
[SPEAKER_02]: Yeah, no, definitely not too late.
17:06
[SPEAKER_02]: I think what you have to remind yourself is that your body's always trying to heal.
17:10
[SPEAKER_02]: It doesn't matter where you are in your life cycle.
17:12
[SPEAKER_02]: I have helped women with all of this from their twenties to their eighties, and they've seen things balance and regulate.
17:16
[SPEAKER_02]: So your body's always trying to heal, but we have to look at what's in the way.
17:20
[SPEAKER_02]: of the healing and how are you in your own way and how is your mind setting your habits and behaviors in the way right.
17:26
[SPEAKER_02]: So I think one of the biggest things we have to look at first is what kind of relationship do you have with food and what kind of relationship do you have with yourself?
17:32
[SPEAKER_02]: And while we're looking at that, we've got to get your hormones tested.
17:35
[SPEAKER_02]: And here's something that I see with especially North America, but you may say, oh, yeah, I went to my doctor.
17:42
[SPEAKER_02]: They did the testing.
17:43
[SPEAKER_02]: They said everything's fine.
17:44
[SPEAKER_02]: It's not my hormones.
17:45
[SPEAKER_02]: Or it's just once your certain age, there's nothing you can do.
17:48
[SPEAKER_02]: So you just have to deal with it.
17:49
[SPEAKER_02]: And I will tell you, no, to both of those with all your respect.
17:53
[SPEAKER_02]: Number one, the ranges for testing in North America are far too big.
17:58
[SPEAKER_02]: In my opinion, they're probably triple to quadruple what they should be and they're making them bigger.
18:01
[SPEAKER_02]: Yep.
18:02
[SPEAKER_02]: So a lot of women will have in balances in the normal ranges.
18:05
[SPEAKER_02]: I did myself and the second thing is like I said earlier, your body's always trying to deal, but it's just finding the right people to work with to help you
18:13
[SPEAKER_02]: In point what's going on and helping you connect your symptoms to your habits to your test results and then what steps do we need to start taking to regulate things now we've been conditioned like do a test take a supplement now testing is very important information and vitamins can be a great part of your healing journey.
18:33
[SPEAKER_02]: But it can turn into a quick fix if you think all you need is a few supplements to course crack this, okay?
18:38
[SPEAKER_02]: Because what we're not asking ourselves is why did I end up with severe adrenal fatigue in the first place, which is where cortisol gets way too high?
18:45
[SPEAKER_02]: How did I end up with hypothyroid underactive sluggish thyroid or Hashimoto's, the autoimmune condition in the first place?
18:51
[SPEAKER_02]: Why is my progesterone solo?
18:53
[SPEAKER_02]: What kind of cycles have I been having in my twenty studies?
18:55
[SPEAKER_02]: Was it easy to get pregnant?
18:57
[SPEAKER_02]: What kind of, you know, menopausal symptoms am I having?
19:00
[SPEAKER_02]: Like, we need to start asking why?
19:03
[SPEAKER_02]: And not just, oh, I got a result.
19:05
[SPEAKER_02]: Now I'm taking this vitamin.
19:06
[SPEAKER_02]: How come it's not changing?
19:07
[SPEAKER_02]: I love this.
19:08
[SPEAKER_02]: Well, again, like I think supplements can become a quick fix.
19:12
[SPEAKER_02]: Like, oh, yeah, like, I in the DMs all the time.
19:14
[SPEAKER_02]: People like, what's just tell me what supplements take.
19:16
[SPEAKER_02]: I'm like, number one, I can't do that because it's illegal for me to do so.
19:19
[SPEAKER_02]: Number two.
19:20
[SPEAKER_02]: You're missing the point like we've got to look at your lifestyle and everything.
19:25
[SPEAKER_02]: It's not just a hormone test and then a supplement.
19:28
[SPEAKER_02]: If you don't change the habits and the behaviors, you're just going to get pissed off of your practitioner that they didn't help you and that it's not working when right we need to get all of it.
19:38
[SPEAKER_01]: I couldn't agree more.
19:40
[SPEAKER_01]: years ago, I was going through some crazy digestive issues, people with listening for a while know about this.
19:45
[SPEAKER_01]: I like create like horrible, just would wake up every morning, like the like a flat stomach inflammation would go to bed every night, look like I was like eight months pregnant, just like just terrible.
19:56
[SPEAKER_01]: I even took pictures because I was like, is this in my head?
19:58
[SPEAKER_01]: Like am I making this up?
19:59
[SPEAKER_01]: Like, and I would like find myself looking at people when they dinner and they look the same after they dinner.
20:04
[SPEAKER_01]: I eat dinner.
20:04
[SPEAKER_01]: I don't look the same.
20:05
[SPEAKER_01]: Like what is going on?
20:06
[SPEAKER_01]: And I went through so many different doctors and I could get zero help.
20:10
[SPEAKER_01]: They just wanted to call it IBS and I'm like, I refuse.
20:12
[SPEAKER_00]: Right.
20:13
[SPEAKER_01]: That label, sir.
20:14
[SPEAKER_01]: Because that label is nothing.
20:17
[SPEAKER_01]: that just like it's zero, it just means this is what I have and like so I'm not so I like walked off of that and I paid for this guy take these tests and he actually works with a lot of athletes and celebrities and helps them either gain or lose weight for roles or for a lot of athletes it's like I was hitting goal goals before and now I'm not and he he can look at their what's going on their blood and then he can go okay well what changed right he's like oh life was really stressed out so I took up oil paintings like where are you oil painting
20:44
[SPEAKER_01]: He's like, in my room, he's like, let's not do that.
20:46
[SPEAKER_01]: That's why there's lead in your, you go, oh, my outside sir.
20:50
[SPEAKER_01]: You know, but I didn't even, so going to him does a test.
20:54
[SPEAKER_01]: And he goes technically all a lot of these things are in range, but let's explain in range in the States, at least.
21:00
[SPEAKER_01]: I don't know if it's the rest of the world.
21:02
[SPEAKER_01]: It's not my area of expertise.
21:03
[SPEAKER_01]: They take, they took a bunch of people and then they dropped the first two and a half percent and the last two and a half percent and they called that a range.
21:10
[SPEAKER_01]: Yeah.
21:10
[SPEAKER_01]: But we actually don't know.
21:12
[SPEAKER_01]: if that range is optimal for everybody or that body and so I really test any doctors I work with.
21:22
[SPEAKER_01]: If they say, oh, you're in range are good.
21:24
[SPEAKER_01]: I actually wait for them to say, but while you're in range, you're not in range for like a really do way to see like are they going to qualify this because I don't feel good.
21:32
[SPEAKER_01]: And so I don't care that might be twelve is in range.
21:34
[SPEAKER_01]: I feel low.
21:36
[SPEAKER_01]: And so so I work with someone recently who was like, okay, these levels are in range, but they they might be low for you.
21:45
[SPEAKER_01]: So we will put you on this, but we also have to wait for these tests to come back to throw at what causes in the first place.
21:50
[SPEAKER_01]: Ding, ding, ding, you passed the test and sure enough, there's something going on in my gut.
21:54
[SPEAKER_01]: It's been going off for a long time.
21:55
[SPEAKER_01]: We were able to tame a lot of it, but I had a parasite, I had a couple other bad bacterias.
22:00
[SPEAKER_01]: And so those things are affecting my body's ability to produce the hormones.
22:05
[SPEAKER_01]: It should be able to do on its own in this moment.
22:07
[SPEAKER_01]: So I think like for everyone listening, it's okay to change doctors.
22:12
[SPEAKER_01]: It's hard.
22:12
[SPEAKER_01]: Especially within the state, I'm not going to say it's easy.
22:14
[SPEAKER_01]: I'm not going to say it's cheap.
22:15
[SPEAKER_01]: I'm not going to say it any of that, but you have to advocate for yourself.
22:18
[SPEAKER_02]: You do, you have to advocate for yourself.
22:20
[SPEAKER_02]: You can be afraid to get second opinions.
22:22
[SPEAKER_02]: And I think something that we have been like, especially here in Canada, because quote unquote, we have free healthcare doesn't mean it's good.
22:28
[SPEAKER_02]: Okay, because you get five minutes.
22:30
[SPEAKER_02]: You get one thing they'll flip through your blood work.
22:33
[SPEAKER_02]: Everything's fine.
22:33
[SPEAKER_02]: See you later.
22:34
[SPEAKER_02]: Right.
22:34
[SPEAKER_02]: That's not healthcare.
22:36
[SPEAKER_02]: So one thing that I'm wasting is we need to be conditioned ourselves.
22:40
[SPEAKER_02]: to normalize and vesting in our health, to be willing to spend money and vesting in the vessel that is literally carrying you through every moment of your life.
22:47
[SPEAKER_02]: You have no problem spending fifteen hundred dollars on an iPhone, spending money on this and that and this and this and this, but then people get triggered when that's expensive for my health.
22:56
[SPEAKER_02]: Why do I have to pay for that?
22:59
[SPEAKER_02]: Where is the normalization of that?
23:00
[SPEAKER_02]: And so part of it is getting second-third opinions and being willing to save or to put money into investing in your health because it's everything and unfortunately, like I think it's going to change.
23:10
[SPEAKER_02]: But as things stand right now, you get very little from your primary care unless they're a very good, very thorough doctor, which there are some out there.
23:19
[SPEAKER_02]: I've cut out the middleman with all my clients.
23:20
[SPEAKER_02]: Yeah.
23:21
[SPEAKER_02]: I do the testing with all of them because I'm tired of half the doctors being like, you don't need that.
23:25
[SPEAKER_02]: Who's ordering it?
23:26
[SPEAKER_02]: Why do you want this?
23:27
[SPEAKER_02]: You're not in that age.
23:28
[SPEAKER_02]: You drink.
23:28
[SPEAKER_02]: You look fine.
23:29
[SPEAKER_02]: You don't need this test.
23:30
[SPEAKER_02]: And the doctor questioning them.
23:32
[SPEAKER_02]: And then the other half doing them.
23:33
[SPEAKER_02]: And then yes, scanning through and saying everything's fine.
23:35
[SPEAKER_02]: And then I say, bring that to me.
23:36
[SPEAKER_02]: Let's look at it.
23:37
[SPEAKER_02]: And I'm like, I'm seeing some stuff that, you know, I can understand why you're having the symptoms you are.
23:43
[SPEAKER_01]: Right, because that's the thing.
23:45
[SPEAKER_01]: It's like, it's where someone reading and listening.
23:48
[SPEAKER_01]: So there's like, I can look at the paperwork and I can say, okay, this person should be fine.
23:55
[SPEAKER_01]: But if I'm hearing you say, I'm tired and I go, okay, yeah, we're in range, but this is kind of, this is on the lower of the range.
24:02
[SPEAKER_01]: Yeah, that's probably what your tire looks what we could try it out like there's like we can try these different things out and we can test it is called a practice Yeah, they could practice so I mean the joke is like I pay a fuck down of money for health insurance here and I get the same response from a doctor so I too had to pay out but I there's a there's a study that says like women are more likely to pay for these things and I think it is big it is changing because
24:28
[SPEAKER_01]: A lot of women are thinking, I don't have to put up with this anymore.
24:31
[SPEAKER_01]: I don't have to, they don't have to with my mother's menopause.
24:33
[SPEAKER_01]: I don't have to, like, hide and corner and just go, well, this is me now.
24:38
[SPEAKER_01]: And this is how it's going to be.
24:39
[SPEAKER_01]: And I'm just going to have to have these sweats.
24:40
[SPEAKER_01]: It's like, no, there is, there is studies out there and then more.
24:44
[SPEAKER_01]: women, voice their concerns and do the research and demand from their professionals.
24:48
[SPEAKER_01]: That's what they want.
24:50
[SPEAKER_01]: It is going to change things.
24:51
[SPEAKER_01]: I do believe that we can change these things.
24:53
[SPEAKER_01]: So any habits or tips that we should consider when it comes to our hormone health and our digestive health that our listeners can take away with you?
25:03
[SPEAKER_02]: hundred percent.
25:03
[SPEAKER_02]: So I think one of the first things is start getting into a mindful eating practice, disconnecting from technology, phones, computers, and actually sitting and eating your food, mindfully, you'll digest better, and you'll be more aware of what physical and emotional satiation feels like when you're eating in your multitasking, number one, you're not in digest and rest mode, you're not going to digest properly.
25:24
[SPEAKER_02]: Number two, a lot of women I work with also binge or emotionally eat, and then they finish their food and they're like,
25:29
[SPEAKER_02]: Oh, but I finished that really like I want something else because they weren't present and they weren't paying attention and so that you'll never be emotionally satiated when you're not paying attention and so they picked through the cupboard and then they overeat and then they're hard on themselves.
25:41
[SPEAKER_02]: So that helps with that and it starts to help you what is full feel like a lot of women don't know that either and so knowing fullness
25:48
[SPEAKER_02]: is also important to prevent overeating.
25:50
[SPEAKER_02]: So think that's important.
25:51
[SPEAKER_02]: Getting enough sleep.
25:53
[SPEAKER_02]: As you get into very menopause and I know, you can be awake from twelve to four in the morning because your progesterone sooner your thyroid's off your blood sugars off right?
26:01
[SPEAKER_02]: So get your hormones tested.
26:03
[SPEAKER_02]: However, also practice good sleep hygiene.
26:05
[SPEAKER_02]: Ideally, disconnecting from technology.
26:07
[SPEAKER_02]: Bifting to thirty minutes before bed.
26:09
[SPEAKER_02]: Getting to sleep before eleven p.m.
26:12
[SPEAKER_02]: Optimal hormone balance is trying to happen between eleven p.m.
26:15
[SPEAKER_02]: and one a.m.
26:15
[SPEAKER_02]: and if we're trying to be the night hour you've been watching TV like these habits are not going to help you make perimenopause or menopause easier.
26:22
[SPEAKER_02]: I also think for most women and this is in my experience because most of them are dealing with hypothyroid, high cortisol, progesterone issues, etc.
26:31
[SPEAKER_02]: through perimenopause.
26:34
[SPEAKER_02]: Fasting until you get your hormone test done and if everything looks really good, maybe that's going to work for you, but stop skipping meal, stop skipping breakfast, you're going to make things go on the wrong direction.
26:43
[SPEAKER_02]: Eating regularly through the day is very important for blood sugar stability because when we start to get into those perimenopause and menopause phases, our blood sugar can get a lot more sensitive.
26:55
[SPEAKER_02]: And deciding to skip breakfast because I want to lose weight or because I don't feel hungry will actually just make that worse.
27:01
[SPEAKER_02]: And it can suppress your metabolism more easily if you're not hungry in the morning.
27:04
[SPEAKER_02]: It's either because you have a hunger hormone imbalance or a thyroid issue.
27:08
[SPEAKER_02]: So we need to investigate again what is going on.
27:10
[SPEAKER_02]: It's not normal to not be hungry.
27:12
[SPEAKER_02]: And if we assume I'm not hungry, I shouldn't eat.
27:14
[SPEAKER_02]: And then, you know, you're tired, your blood sugar is crashing, you're gaining it, whatever is going on.
27:19
[SPEAKER_02]: This is, unfortunately, you know, innocent assumptions that are fueling more stressed with the hormones.
27:25
[SPEAKER_02]: So eating regularly through the day, ideally eating something small within thirty minutes of waking up to wake up your gut, your blood sugar, metabolism, getting everything going, and then obviously food's gonna look a little different for everyone.
27:36
[SPEAKER_02]: But again, trying to eat as close to nature as possible, less processed food protein, oh my gosh.
27:43
[SPEAKER_02]: Women don't eat enough protein or fat.
27:44
[SPEAKER_02]: Fat is our friend.
27:45
[SPEAKER_02]: We need enough fat to balance our hormones and to lose weight.
27:48
[SPEAKER_02]: energy mental clarity.
27:49
[SPEAKER_02]: So starting to feel safe enough eating enough and carbohydrates are also safe.
27:53
[SPEAKER_02]: But I'm talking like fruits, veggies, turkey vegetables, some of them do grain, some camp, but like we need carbohydrates.
27:59
[SPEAKER_02]: All these diets and eating styles that are like, carbs don't know, we need enough.
28:05
[SPEAKER_02]: And here comes specific example.
28:07
[SPEAKER_02]: If you have cortisol issues, so higher low cortisol adrenal fatigue burn out as a common, like way of people saying where you're exhausted and you're gaining weight in the abdomen, your puffy.
28:16
[SPEAKER_02]: cutting carbs will make that so much worse.
28:18
[SPEAKER_02]: And so this is where it comes back to get your health assess, get your hormones tested, get your gut assess work with someone who can look at your whole picture, physically, mentally, emotionally, and then help advise you on the best way to eat, in support of helping your hormones and gut balance, helping heal your relationship of food.
28:33
[SPEAKER_02]: I learned that the hard way I cut out a bunch of carbs when I was trying to heal my gut.
28:38
[SPEAKER_02]: My hormones were a mess.
28:39
[SPEAKER_02]: I gained a ton of weight and I wasn't binge eating, right?
28:43
[SPEAKER_02]: It's innocent.
28:43
[SPEAKER_02]: You're trying to just fix things, but then you don't know what's going on, and it just makes something worse.
28:47
[SPEAKER_01]: So yeah.
28:48
[SPEAKER_01]: Yeah, it's so, because here's the thing, like for most people listening, you know, your elder millennial young Gen X, and we're raised on the no-fat, sugar-free things, right?
29:01
[SPEAKER_01]: And so you got subconsciously, you're like, fat is not your friend, and it's like, your brain really likes it.
29:10
[SPEAKER_01]: and like I so but I found is I'm not someone who like counts anything like dry really really hard just go like is there protein happening every time I'm gonna eat yes there is like literally protein on every plate and then I'm like happily excited for cheese avocado is like bring it on you know but I had a girlfriend who was like just try this thing out and I was like I'll see what she's doing
29:33
[SPEAKER_01]: Every day, I was like, I'm like, enough carbs.
29:35
[SPEAKER_01]: What is going on?
29:36
[SPEAKER_01]: And I had to like, and be intentional about it.
29:38
[SPEAKER_01]: And I was like, no wonder I don't have enough energy at the end of the day.
29:41
[SPEAKER_01]: I'm not, pull, I have not, if you're in myself to have energy.
29:46
[SPEAKER_01]: Yes, it was, it was while I quit after like that realization.
29:50
[SPEAKER_01]: I was like, well, at least I know now like what's going on.
29:52
[SPEAKER_01]: I was just wasn't getting enough fuel on it.
29:53
[SPEAKER_01]: It can be very difficult.
29:54
[SPEAKER_01]: Our lives are very busy.
29:56
[SPEAKER_01]: And so like it's not easy to set yourself up for success with food, but I find Brad and I find whenever we actually like
30:04
[SPEAKER_01]: batch cooked the protein.
30:07
[SPEAKER_01]: We both are much better.
30:08
[SPEAKER_01]: The whole week.
30:09
[SPEAKER_02]: Totally.
30:10
[SPEAKER_02]: I understand because it's the key foundational food that is keeping your blood sugar regulated, right?
30:16
[SPEAKER_02]: And you can't eat the raw protein.
30:17
[SPEAKER_02]: You have to cook it.
30:18
[SPEAKER_02]: So it's like you can't just learn a bowl with some spices and some avocado.
30:22
[SPEAKER_02]: Yeah, but it gets easier to build those habits over time like food prep, right?
30:26
[SPEAKER_02]: It's all about muscle building and it's it's a slow process.
30:29
[SPEAKER_02]: So be patient with your progress.
30:32
[SPEAKER_02]: It will shift and then you get to have this
30:35
[SPEAKER_02]: Much more aligned lifestyle habits and behaviors that are going to support you through parry menopause and menopause much easier.
30:40
[SPEAKER_02]: If you're patient and you don't see it as a quick fix and you actually see it as a lifestyle changes.
30:46
[SPEAKER_01]: Yeah.
30:46
[SPEAKER_01]: Okay.
30:47
[SPEAKER_01]: Can we talk about the quick fix out because I think that that's like easier so then done.
30:51
[SPEAKER_01]: And I feel like you are an expert in this because you had to retrain yourself.
30:55
[SPEAKER_01]: How?
30:56
[SPEAKER_01]: How could you like retrain yourself to be patient for the results you were looking for?
31:01
[SPEAKER_01]: Yeah.
31:03
[SPEAKER_02]: So trial and error, right?
31:05
[SPEAKER_02]: Going back and forth and continuing to fail and remind myself, oh, yeah, this quick fix stuff isn't working because I keep ending back in the same spot.
31:12
[SPEAKER_02]: A lot of affirmations and like subliminal subconscious mind reprogramming, I think building a self care practice where I started to see the value and slowing down prioritizing my needs and bringing like
31:24
[SPEAKER_02]: Meditation and things where I had to slow down and be still, help me practice the feeling of patients in my body.
31:30
[SPEAKER_02]: And then as I started to feel better and experience the results, I'm like, oh, yeah, patients.
31:36
[SPEAKER_02]: This is why I need to be patient because what we have to look back on is if I've been struggling with these symptoms or these behaviors or
31:43
[SPEAKER_02]: The tea or whatever it is for years or decades, I've got to understand that it's going to take more than a week a month like a few months to fully ship this potentially because it's years and decades of the latter, right?
31:55
[SPEAKER_02]: So constant reminders and then over time it becomes more of your natural state of being and yes, sometimes will get impatient.
32:02
[SPEAKER_02]: However, we have to remind ourselves there's so much value in allowing ourselves to be on the journey.
32:06
[SPEAKER_02]: There's lessons, there's growth, there's evolution as you are as a human, right?
32:11
[SPEAKER_02]: And a woman on this planet.
32:12
[SPEAKER_02]: And so I think it's just so important to understand like your healing journey is one of the most valuable journeys you can choose to go on because it's going to help you grow in a volume ways you can't imagine right now.
32:22
[SPEAKER_02]: And becoming in tune and learning how to listen to your body is the most powerful gift you can give yourself because once you know how to listen, you know what you need.
32:29
[SPEAKER_02]: And you can have your team of people in case there's something you can't figure out to get that assistance from but you feel powerful and confident and you're unstoppable.
32:38
[SPEAKER_02]: And that allows you to live the most powerful high quality of life and reach your goals and have better relationships and everything because you feel empowered and you learn, you trust your body and I just think that's priceless.
32:51
[SPEAKER_01]: Mmm, so good.
32:52
[SPEAKER_01]: Amber, so good.
32:54
[SPEAKER_01]: Okay.
32:55
[SPEAKER_01]: Well, I could talk to you forever, but we're gonna take a brief break.
32:57
[SPEAKER_01]: And I find out people can find you while you work with you.
33:00
[SPEAKER_01]: Where do you like to hang out Amber?
33:01
[SPEAKER_01]: Where can people connect with you if this is like speaking to them?
33:04
[SPEAKER_01]: And they're like, yeah, this woman gets me where can they go?
33:07
[SPEAKER_02]: Yeah, so you can go to the website, AmberPoo.ca if you want to learn more about body freedom, take the free emotionally eating quiz if you're wondering if you're struggling or if you want to book at thirty minute consultation, it's complimentary we can connect and talk about whatever is going on for you hormones got emotionally eating, we're good people all over the world so it doesn't matter where you're located and the podcast is called the no share coding podcast if you like to our conversation you'll love over five hundred episodes and then I'm on social, YouTube and Instagram and it's my name Amber Romaniac, ROM and I UK.
33:37
[SPEAKER_01]: Wonderful.
33:44
[SPEAKER_01]: You've actually given us a ton already, so thank you for that.
33:47
[SPEAKER_01]: But, you know, for our peeps who are like, I'm obsessed, but okay, where are we going to start first or what should I do next or what should I be thinking about?
33:54
[SPEAKER_01]: The bold, executable intrinsic or targeted steps people can take to be it till they see it.
33:58
[SPEAKER_01]: What do you have for us?
33:59
[SPEAKER_02]: Yeah, I think the first thing is what symptoms are you experiencing right now?
34:02
[SPEAKER_02]: Blood piece paper and on a scale of one to ten, if you have low energy, ten being I have good energy ones really bad, where are you rating yourself?
34:09
[SPEAKER_02]: Start being aware of
34:11
[SPEAKER_02]: the intensity of your symptoms.
34:13
[SPEAKER_02]: Because that's going to allow you to go, oh, maybe because I have fatigue, I need to really emphasize that to my doctor or whom I'm going to reach out to.
34:20
[SPEAKER_02]: Like when you know your symptoms and you can communicate that, it is going to help you get the answers and the support to resolve those things.
34:27
[SPEAKER_02]: Second, build a self-care routine.
34:29
[SPEAKER_02]: I know we're all busy, but if you've got time to be on scrolling on your phone, watching TV, you've got time to build a self-care practice, start with five to ten minutes a few days a week.
34:38
[SPEAKER_02]: Even if it's just sitting or slowing down and practicing the art of doing nothing, because in order to balance your hormones, you've got to slow down and regulate your nervous system.
34:47
[SPEAKER_02]: I think the last thing is be patient and compassionate with yourself, try to build a friendship with your body.
34:53
[SPEAKER_02]: She's not working against you.
34:55
[SPEAKER_02]: She's trying to help you, but we just haven't been taught how to work with our bodies.
35:00
[SPEAKER_01]: Ah, so good.
35:02
[SPEAKER_01]: So good, Amber.
35:03
[SPEAKER_01]: Thank you so much.
35:04
[SPEAKER_01]: I learned, I got so inspired.
35:05
[SPEAKER_01]: I also thought, remind of so many things.
35:07
[SPEAKER_01]: I learned so many things.
35:09
[SPEAKER_01]: I'm super excited about this.
35:10
[SPEAKER_01]: I know our listeners are going to have to share this with several of their friends.
35:13
[SPEAKER_01]: So thank you for being here and sharing your amazingness with us.
35:16
[SPEAKER_01]: You guys, how are you going to use these tips in your life?
35:18
[SPEAKER_01]: Tag Amber, tag the beat pod.
35:20
[SPEAKER_01]: So in this video, a girlfriend who needs it, one who's been tired a long time and or is going, I'm going to do this.
35:25
[SPEAKER_01]: And I do this and you just fill them doing a lot and not listening to their bodies and stuff.
35:29
[SPEAKER_01]: This might be the messaging here.
35:30
[SPEAKER_01]: So until next time, be it till you see it.
35:34
[SPEAKER_01]: That's all I got for this episode of The Beat Tell You See A Podcast.
35:37
[SPEAKER_01]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
35:42
[SPEAKER_01]: And follow or subscribe for free wherever you listen to your podcasts.
35:46
[SPEAKER_01]: Also, make sure to introduce yourself over at The Beat Pot on Instagram.
35:50
[SPEAKER_01]: I would love to know more about you.
35:52
[SPEAKER_01]: Share this episode with whoever you think needs to hear it.
35:54
[SPEAKER_01]: Help us and others be a tell you see it.
35:57
[SPEAKER_01]: Have an awesome day.
36:01
[SPEAKER_01]: Be it till you see it is a production of the Bloom Podcast Network.
36:04
[SPEAKER_01]: If you want to leave us a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
36:16
[SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan, and me, Brad Crowell.
36:21
[SPEAKER_01]: It is transcribed, produced, and edited by the epic team at disenio.co.
36:25
[SPEAKER_00]: Our theme music is by Ellie at Apex production music, and our branding by designer and artist, John Franco Chilfe.
36:33
[SPEAKER_01]: Special thanks to Melissa Solomon for creating our visuals.
36:36
[SPEAKER_00]: Also, to Angelina Herico for adding all of our content to our website.
36:40
[SPEAKER_00]: And finally, the Meredith route for keeping us all on point and on time.