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CIMC 145: The First 3 Changes I Have Every Woman Make · Dr. Danielle Difference

• 0:01
  Welcome
• 0:01
  to
• 0:02
  The
• 0:02
  Crying
• 0:02
  in
• 0:02
  My
• 0:02
  Cheesecake
• 0:02
  Podcast,
• 0:03
  where
• 0:03
  we
• 0:04
  stop
• 0:04
  settling,
• 0:05
  stop
• 0:05
  spiraling,
• 0:06
  and
• 0:06
  stop
• 0:06
  living
• 0:07
  in
• 0:07
  bodies
• 0:07
  and
• 0:07
  lives
• 0:08
  that
• 0:08
  feel
• 0:08
  too
• 0:09
  small
• 0:09
  for
• 0:09
  who
• 0:09
  God
• 0:09
  created
• 0:10
  us
• 0:10
  to
• 0:10
  be.
• 0:11
  I
• 0:11
  am
• 0:11
  your
• 0:11
  host,
• 0:12
  Dr.
• 0:12
  Danielle
• 0:12
  Naturopathic,
• 0:13
  doctor
• 0:14
  Root
• 0:14
  Cause,
• 0:14
  detective,
• 0:15
  straight
• 0:15
  talking
• 0:16
  coach,
• 0:16
  and
• 0:16
  the
• 0:16
  woman
• 0:17
  who's
• 0:17
  going
• 0:17
  to
• 0:17
  tell
• 0:17
  you
• 0:17
  the
• 0:18
  truth
• 0:18
  about.
• 0:18
  Your
• 0:19
  health,
• 0:19
  your
• 0:19
  habits,
• 0:20
  and
• 0:20
  your
• 0:20
  spiritual
• 0:20
  life,
• 0:21
  even
• 0:21
  when
• 0:21
  no
• 0:21
  one
• 0:21
  else
• 0:22
  will.
• 0:22
  If
• 0:23
  you're
• 0:23
  exhausted
• 0:23
  from
• 0:23
  starting
• 0:24
  over,
• 0:24
  overwhelmed
• 0:25
  by
• 0:25
  symptoms,
• 0:25
  no
• 0:25
  one
• 0:26
  explains
• 0:27
  or
• 0:27
  you
• 0:27
  are
• 0:27
  ready
• 0:28
  to
• 0:28
  take
• 0:28
  radical
• 0:29
  responsibility
• 0:29
  for
• 0:29
  the
• 0:29
  woman
• 0:30
  you're
• 0:30
  becoming,
• 0:30
  you're
• 0:31
  in
• 0:31
  the
• 0:31
  right
• 0:31
  place.
• 0:32
  This
• 0:32
  is
• 0:32
  where
• 0:32
  faith
• 0:33
  meets
• 0:33
  physiology,
• 0:34
  where
• 0:34
  mindset
• 0:34
  meets
• 0:35
  metabolism
• 0:35
  and
• 0:36
  where
• 0:36
  real
• 0:36
  transformation,
• 0:37
  the
• 0:37
  lasting
• 0:38
  kind
• 0:38
  actually
• 0:39
  happens.
• 0:39
  Let's
• 0:40
  get
• 0:40
  into
• 0:40
  today's
• 0:41
  episode.
• 0:42
  Hey
• 0:42
  friends.
• 0:43
  Welcome
• 0:43
  back
• 0:43
  to
• 0:43
  The
• 0:43
  Crying
• 0:43
  of
• 0:44
  My
• 0:44
  Cheesecake
• 0:44
  podcast.
• 0:45
  Uh,
• 0:45
  today
• 0:46
  we're
• 0:46
  gonna
• 0:46
  dive
• 0:46
  straight
• 0:47
  into
• 0:47
  the
• 0:47
  thing
• 0:48
  that.
• 0:48
  Transforms
• 0:49
  women
• 0:49
  faster
• 0:50
  than
• 0:50
  anything
• 0:51
  else.
• 0:51
  And
• 0:52
  that
• 0:52
  is
• 0:52
  simplicity.
• 0:54
  If
• 0:54
  your
• 0:54
  health,
• 0:55
  if
• 0:55
  your
• 0:55
  health
• 0:56
  feels
• 0:56
  overwhelming,
• 0:57
  if
• 0:57
  it,
• 0:57
  um,
• 0:58
  if
• 0:58
  you
• 0:58
  just
• 0:58
  feel
• 0:58
  stuck,
• 0:59
  if
• 0:59
  you've
• 1:00
  started
• 1:00
  and
• 1:00
  stopped
• 1:01
  47
• 1:02
  different
• 1:02
  protocols
• 1:03
  or
• 1:03
  different.
• 1:03
  Things
• 1:04
  I
• 1:04
  just
• 1:05
  want
• 1:05
  you
• 1:05
  to
• 1:05
  know
• 1:06
  your
• 1:06
  plan
• 1:06
  is
• 1:07
  too
• 1:07
  complicated.
• 1:08
  This
• 1:08
  is
• 1:09
  why.
• 1:09
  So
• 1:09
  if
• 1:10
  your
• 1:10
  plan
• 1:10
  isn't
• 1:10
  simple,
• 1:11
  it
• 1:12
  isn't
• 1:12
  sustainable,
• 1:13
  and
• 1:13
  if
• 1:13
  it
• 1:13
  isn't
• 1:14
  sustainable,
• 1:14
  you're
• 1:15
  not
• 1:15
  gonna
• 1:15
  get
• 1:15
  the
• 1:15
  transformation
• 1:16
  that
• 1:16
  you
• 1:16
  actually
• 1:17
  want.
• 1:18
  So
• 1:18
  today
• 1:19
  I'm
• 1:19
  going
• 1:19
  to
• 1:19
  give
• 1:19
  you
• 1:19
  the
• 1:20
  first
• 1:20
  three
• 1:21
  changes
• 1:21
  I
• 1:22
  have
• 1:22
  every
• 1:23
  single
• 1:23
  woman
• 1:23
  make
• 1:24
  in
• 1:24
  my
• 1:24
  clinic
• 1:25
  in
• 1:25
  blood
• 1:25
  sugar,
• 1:25
  explorers
• 1:26
  and
• 1:26
  adventures,
• 1:27
  because
• 1:28
  these
• 1:28
  are
• 1:28
  the
• 1:28
  very
• 1:29
  foundations
• 1:29
  of.
• 1:30
  Everything.
• 1:32
  All
• 1:32
  right,
• 1:33
  let's
• 1:33
  get
• 1:33
  into
• 1:34
  it.
• 1:35
  Women
• 1:35
  tend
• 1:36
  to
• 1:36
  believe
• 1:36
  that
• 1:37
  the
• 1:37
  harder
• 1:37
  something
• 1:38
  is,
• 1:38
  the
• 1:38
  better
• 1:39
  it
• 1:39
  works.
• 1:39
  Hello?
• 1:40
  If
• 1:40
  you
• 1:41
  were
• 1:41
  raised
• 1:41
  in
• 1:41
  the
• 1:41
  19
• 1:42
  hundreds,
• 1:42
  born
• 1:42
  and
• 1:42
  raised
• 1:43
  in
• 1:43
  the
• 1:43
  19
• 1:43
  hundreds,
• 1:44
  I
• 1:44
  don't
• 1:44
  remember
• 1:45
  or
• 1:45
  don't
• 1:45
  know
• 1:45
  if
• 1:46
  you
• 1:46
  remember
• 1:47
  that
• 1:47
  it
• 1:47
  was
• 1:47
  like,
• 1:48
  no
• 1:48
  pain,
• 1:49
  no
• 1:49
  gain.
• 1:50
  I
• 1:50
  don't
• 1:50
  even
• 1:50
  know
• 1:50
  if
• 1:50
  today's
• 1:51
  kids
• 1:51
  could
• 1:51
  handle
• 1:51
  that.
• 1:52
  Could
• 1:52
  they
• 1:52
  suck
• 1:53
  it
• 1:53
  up
• 1:53
  buttercup?
• 1:54
  Like
• 1:54
  we
• 1:54
  have
• 1:54
  all
• 1:54
  of
• 1:55
  those
• 1:55
  things.
• 1:56
  We
• 1:56
  think
• 1:57
  that
• 1:57
  the
• 1:57
  more
• 1:58
  pain
• 1:58
  we
• 1:58
  have
• 1:59
  or
• 1:59
  the
• 1:59
  harder
• 1:59
  that
• 1:59
  something
• 2:00
  is,
• 2:01
  we
• 2:01
  deserve
• 2:02
  a
• 2:02
  trophy
• 2:03
  or
• 2:03
  a
• 2:03
  medal
• 2:03
  or
• 2:04
  something
• 2:05
  because
• 2:05
  we
• 2:06
  have
• 2:06
  done
• 2:06
  this
• 2:07
  hard
• 2:07
  thing
• 2:07
  and
• 2:08
  thus
• 2:08
  we
• 2:08
  should
• 2:08
  have
• 2:09
  the
• 2:10
  biggest
• 2:10
  transformation
• 2:11
  of
• 2:11
  all.
• 2:11
  So
• 2:12
  I
• 2:12
  remember
• 2:13
  going
• 2:13
  on
• 2:13
  diets
• 2:13
  and
• 2:14
  it
• 2:14
  was
• 2:14
  like
• 2:14
  so
• 2:15
  restrictive
• 2:15
  and
• 2:15
  the
• 2:16
  more
• 2:16
  like
• 2:16
  people
• 2:16
  gimme
• 2:17
  compliments,
• 2:17
  like
• 2:17
  I
• 2:17
  can't
• 2:18
  believe
• 2:18
  you
• 2:18
  did
• 2:19
  all
• 2:19
  that.
• 2:19
  I
• 2:19
  can't
• 2:19
  believe
• 2:19
  you
• 2:20
  could
• 2:20
  do
• 2:20
  that.
• 2:20
  Or
• 2:21
  the
• 2:21
  faster
• 2:22
  I
• 2:22
  lost
• 2:22
  weight.
• 2:23
  The
• 2:23
  faster
• 2:24
  the
• 2:24
  compliments
• 2:24
  came
• 2:25
  in
• 2:25
  and
• 2:26
  the
• 2:26
  more
• 2:26
  that
• 2:26
  people
• 2:26
  are
• 2:27
  like,
• 2:27
  oh
• 2:27
  my
• 2:27
  gosh,
• 2:27
  that's
• 2:28
  amazing.
• 2:29
  So
• 2:29
  it's
• 2:29
  like
• 2:29
  the
• 2:29
  harder
• 2:30
  something
• 2:30
  is,
• 2:31
  we
• 2:32
  have
• 2:32
  believed
• 2:33
  that
• 2:33
  it
• 2:34
  works
• 2:34
  better.
• 2:34
  It
• 2:34
  must
• 2:35
  work
• 2:35
  better
• 2:35
  if
• 2:36
  it's
• 2:36
  harder.
• 2:37
  But
• 2:37
  I'm
• 2:37
  here
• 2:37
  to
• 2:38
  tell
• 2:38
  you
• 2:38
  that
• 2:38
  that's
• 2:38
  absolutely
• 2:39
  not
• 2:39
  the
• 2:39
  truth.
• 2:40
  Because
• 2:40
  the
• 2:40
  more
• 2:40
  complicated
• 2:41
  your
• 2:41
  plan,
• 2:42
  actually,
• 2:42
  the
• 2:43
  faster
• 2:43
  your
• 2:43
  nervous
• 2:43
  system
• 2:44
  starts
• 2:44
  to
• 2:44
  reject
• 2:45
  it,
• 2:45
  because
• 2:46
  complexity
• 2:47
  means
• 2:47
  you're
• 2:47
  gonna
• 2:47
  burn
• 2:48
  out.
• 2:48
  Okay.
• 2:49
  The
• 2:49
  more
• 2:49
  complex
• 2:50
  a
• 2:50
  program
• 2:50
  is,
• 2:51
  the
• 2:51
  more
• 2:51
  restrictive
• 2:53
  a
• 2:53
  program
• 2:54
  is,
• 2:54
  the
• 2:54
  more
• 2:54
  burnout
• 2:55
  you're
• 2:55
  gonna
• 2:55
  have.
• 2:56
  The
• 2:56
  more
• 2:56
  burnout
• 2:56
  you
• 2:56
  have,
• 2:57
  the
• 2:57
  more
• 2:57
  inconsistency
• 2:58
  you're
• 2:58
  gonna
• 2:58
  have.
• 2:59
  The
• 2:59
  more
• 2:59
  inconsistency
• 3:00
  you
• 3:01
  have,
• 3:02
  the
• 3:02
  more
• 3:02
  shame
• 3:03
  you're
• 3:03
  gonna
• 3:03
  have.
• 3:05
  And
• 3:05
  then
• 3:05
  the
• 3:05
  more
• 3:05
  shame
• 3:05
  you
• 3:06
  have,
• 3:06
  you're
• 3:06
  finally
• 3:07
  just
• 3:07
  gonna
• 3:07
  give
• 3:07
  up
• 3:08
  and
• 3:08
  quit.
• 3:09
  And
• 3:09
  so
• 3:10
  I
• 3:10
  want
• 3:10
  to
• 3:10
  draw
• 3:10
  the
• 3:11
  line
• 3:11
  here
• 3:11
  and
• 3:11
  let
• 3:12
  you
• 3:12
  know
• 3:12
  that
• 3:12
  simplicity
• 3:13
  is
• 3:13
  not
• 3:14
  a
• 3:14
  downgrade.
• 3:15
  It
• 3:15
  is
• 3:15
  actually
• 3:16
  strategy.
• 3:17
  Your
• 3:17
  body
• 3:18
  thrives
• 3:18
  on
• 3:19
  repetition,
• 3:20
  rhythm,
• 3:20
  consistency,
• 3:21
  nourishment,
• 3:21
  and
• 3:22
  safety.
• 3:22
  Now
• 3:23
  I'm
• 3:23
  gonna
• 3:23
  go
• 3:23
  up
• 3:24
  to
• 3:24
  repetition
• 3:25
  and
• 3:25
  rhythm.
• 3:25
  First,
• 3:26
  I
• 3:26
  am
• 3:27
  a
• 3:28
  middle
• 3:28
  school
• 3:28
  English
• 3:29
  teacher
• 3:29
  through
• 3:29
  and
• 3:29
  through
• 3:30
  secondary
• 3:30
  English
• 3:30
  teacher.
• 3:31
  I
• 3:31
  actually
• 3:31
  have
• 3:31
  a.
• 3:32
  A
• 3:32
  bachelor's
• 3:33
  degree
• 3:33
  in
• 3:33
  secondary
• 3:34
  English
• 3:34
  education
• 3:35
  from
• 3:35
  Butler
• 3:35
  University,
• 3:36
  and
• 3:37
  I
• 3:37
  am
• 3:37
  gonna
• 3:37
  toot
• 3:38
  my
• 3:38
  own
• 3:38
  horn,
• 3:38
  but
• 3:38
  I'm
• 3:38
  a
• 3:38
  fantastic
• 3:39
  middle
• 3:39
  school
• 3:40
  teacher.
• 3:41
  I
• 3:41
  love
• 3:42
  those
• 3:42
  kids.
• 3:42
  They're
• 3:42
  the
• 3:43
  fa,
• 3:43
  the
• 3:43
  most
• 3:43
  amazing
• 3:44
  creatures
• 3:45
  on
• 3:45
  this
• 3:45
  planet.
• 3:46
  Most
• 3:46
  adults
• 3:47
  are
• 3:47
  scared
• 3:47
  of
• 3:47
  them
• 3:48
  and
• 3:48
  they
• 3:48
  know
• 3:48
  it
• 3:49
  so
• 3:49
  they
• 3:49
  don't
• 3:49
  feel
• 3:50
  secure
• 3:50
  around
• 3:50
  you.
• 3:50
  So
• 3:51
  then
• 3:51
  they
• 3:51
  act
• 3:51
  out.
• 3:52
  So
• 3:53
  all
• 3:53
  that
• 3:53
  to
• 3:54
  say.
• 3:55
  If
• 3:56
  a
• 3:56
  child,
• 3:57
  including
• 3:57
  a
• 3:57
  toddler,
• 3:58
  if
• 3:58
  a
• 3:58
  middle
• 3:59
  schooler,
• 3:59
  middle
• 3:59
  school
• 3:59
  is
• 3:59
  just
• 4:00
  a
• 4:00
  taller
• 4:00
  toddler
• 4:02
  with
• 4:02
  louder
• 4:02
  mouths
• 4:02
  and
• 4:03
  more
• 4:03
  evil
• 4:04
  mouths
• 4:04
  sometimes,
• 4:05
  right?
• 4:07
  Our
• 4:07
  bodies.
• 4:09
  Thrive
• 4:10
  on
• 4:10
  repetition
• 4:11
  and
• 4:11
  rhythm.
• 4:12
  Most
• 4:12
  families
• 4:13
  so
• 4:13
  hone
• 4:14
  in
• 4:14
  and
• 4:14
  focus
• 4:15
  on
• 4:15
  sleep
• 4:15
  schedules
• 4:16
  or
• 4:16
  bedtime
• 4:16
  schedules
• 4:17
  for
• 4:17
  their
• 4:17
  kids,
• 4:17
  and
• 4:17
  then
• 4:18
  they
• 4:18
  neglect
• 4:18
  their
• 4:18
  own.
• 4:19
  So
• 4:19
  we
• 4:19
  have
• 4:20
  this
• 4:20
  routine,
• 4:20
  we
• 4:20
  have
• 4:21
  this
• 4:21
  rhythm,
• 4:21
  and
• 4:21
  we
• 4:21
  understand
• 4:22
  that
• 4:22
  kids
• 4:23
  need
• 4:23
  it,
• 4:23
  that
• 4:23
  little
• 4:24
  kids
• 4:24
  need
• 4:24
  it.
• 4:25
  We
• 4:25
  will
• 4:25
  fight
• 4:26
  somebody
• 4:26
  if
• 4:27
  somebody
• 4:27
  takes
• 4:27
  away
• 4:27
  our
• 4:27
  kids'
• 4:28
  nap
• 4:28
  time,
• 4:28
  right?
• 4:28
  Like
• 4:29
  we're
• 4:29
  gonna
• 4:29
  fight
• 4:29
  somebody
• 4:29
  over
• 4:30
  it,
• 4:30
  right?
• 4:30
  And
• 4:30
  we
• 4:30
  get
• 4:31
  mad
• 4:31
  all
• 4:31
  of
• 4:31
  that.
• 4:32
  But
• 4:32
  yet.
• 4:33
  We
• 4:33
  think
• 4:34
  that
• 4:34
  as
• 4:34
  we
• 4:34
  get
• 4:34
  older
• 4:35
  that
• 4:36
  routine
• 4:36
  and
• 4:36
  rhythm
• 4:37
  doesn't
• 4:37
  work
• 4:38
  or
• 4:38
  it's
• 4:38
  not
• 4:39
  needed,
• 4:39
  or
• 4:39
  oh,
• 4:40
  everything
• 4:40
  else
• 4:40
  is
• 4:40
  happening.
• 4:41
  So
• 4:41
  we
• 4:41
  just
• 4:41
  let
• 4:42
  everything
• 4:42
  just
• 4:42
  happen
• 4:42
  and
• 4:43
  that
• 4:43
  becomes
• 4:43
  our
• 4:43
  normal.
• 4:44
  And
• 4:45
  what
• 4:45
  I
• 4:45
  want
• 4:45
  you
• 4:45
  to
• 4:46
  say
• 4:46
  or
• 4:46
  want
• 4:47
  you
• 4:47
  to
• 4:47
  understand
• 4:48
  is
• 4:48
  that
• 4:48
  your
• 4:49
  body,
• 4:50
  no
• 4:50
  matter
• 4:50
  what
• 4:50
  age
• 4:51
  you
• 4:51
  are,
• 4:51
  just
• 4:51
  because
• 4:51
  you're
• 4:52
  a
• 4:52
  newborn
• 4:52
  or
• 4:52
  a
• 4:52
  toddler,
• 4:53
  um,
• 4:54
  or
• 4:54
  an
• 4:54
  adult
• 4:55
  who
• 4:55
  is
• 4:55
  80,
• 4:55
  90
• 4:56
  years
• 4:56
  old.
• 4:57
  Your
• 4:57
  body
• 4:58
  still
• 4:59
  thrives
• 4:59
  on
• 4:59
  repetition,
• 5:00
  rhythm,
• 5:00
  consistency,
• 5:01
  nourishment,
• 5:02
  and
• 5:02
  safety.
• 5:03
  Go
• 5:03
  back
• 5:03
  to
• 5:03
  the
• 5:03
  Garden
• 5:04
  of
• 5:04
  Eden.
• 5:04
  The
• 5:04
  Garden
• 5:04
  of
• 5:05
  Eden
• 5:05
  offered
• 5:06
  repetition,
• 5:07
  rhythm,
• 5:08
  consistency,
• 5:09
  nourishment
• 5:09
  and
• 5:09
  safety.
• 5:11
  Everything
• 5:11
  about
• 5:12
  our
• 5:12
  human
• 5:12
  body
• 5:13
  is
• 5:13
  that
• 5:14
  our
• 5:14
  heart
• 5:14
  beats
• 5:15
  in
• 5:15
  rhythm.
• 5:16
  Our
• 5:16
  lungs.
• 5:17
  Inhale
• 5:17
  and
• 5:17
  exhale.
• 5:18
  On
• 5:19
  rhythm.
• 5:19
  Even
• 5:20
  when
• 5:20
  the
• 5:20
  rhythms
• 5:20
  change
• 5:21
  or
• 5:21
  the
• 5:21
  demand
• 5:21
  on
• 5:22
  the
• 5:22
  organs
• 5:23
  change,
• 5:23
  they
• 5:24
  beat
• 5:24
  in
• 5:25
  rhythm.
• 5:26
  We
• 5:26
  watch
• 5:26
  geese
• 5:27
  fly
• 5:27
  over
• 5:27
  our
• 5:28
  head
• 5:28
  and
• 5:28
  for
• 5:28
  some
• 5:28
  reason
• 5:29
  they're
• 5:29
  heading
• 5:29
  back
• 5:29
  north.
• 5:30
  I'm
• 5:30
  like,
• 5:30
  guys,
• 5:30
  it's
• 5:30
  not
• 5:30
  time
• 5:31
  yet,
• 5:31
  but
• 5:31
  they're
• 5:31
  heading
• 5:32
  back
• 5:32
  north
• 5:33
  and.
• 5:34
  They're
• 5:34
  beat
• 5:34
  in
• 5:35
  flapping
• 5:35
  their
• 5:36
  wings
• 5:36
  into
• 5:37
  a
• 5:37
  rhythm
• 5:38
  to
• 5:38
  keep
• 5:38
  them
• 5:38
  going.
• 5:39
  We,
• 5:40
  for
• 5:40
  some
• 5:41
  reason,
• 5:41
  think
• 5:41
  that
• 5:41
  we
• 5:41
  are
• 5:41
  so
• 5:42
  much
• 5:42
  better
• 5:43
  or
• 5:43
  so
• 5:44
  much
• 5:44
  more
• 5:45
  elevated
• 5:46
  that
• 5:46
  as
• 5:46
  adults,
• 5:47
  that
• 5:47
  we're
• 5:47
  so
• 5:47
  important
• 5:48
  that
• 5:48
  we
• 5:48
  don't
• 5:48
  need
• 5:49
  to
• 5:49
  have
• 5:49
  a
• 5:49
  rhythm
• 5:49
  and
• 5:49
  that
• 5:49
  is
• 5:50
  false.
• 5:52
  So
• 5:53
  what
• 5:53
  I
• 5:53
  want
• 5:54
  to
• 5:55
  ask
• 5:55
  you
• 5:57
  is
• 5:57
  that
• 5:57
  I
• 5:58
  want
• 5:58
  you
• 5:58
  to
• 5:58
  see
• 5:58
  that
• 5:59
  these
• 5:59
  things.
• 6:00
  Repetition,
• 6:01
  rhythm,
• 6:02
  consistency,
• 6:02
  nourishment,
• 6:03
  safety.
• 6:04
  These
• 6:05
  things
• 6:06
  look
• 6:06
  small.
• 6:07
  They
• 6:07
  look
• 6:08
  incon,
• 6:09
  they
• 6:09
  look,
• 6:09
  uh,
• 6:09
  in,
• 6:10
  what
• 6:10
  is
• 6:10
  that
• 6:10
  word
• 6:10
  I'm
• 6:11
  thinking
• 6:11
  for?
• 6:11
  Like,
• 6:11
  um,
• 6:12
  not
• 6:12
  important
• 6:13
  enough.
• 6:13
  They're
• 6:13
  not
• 6:14
  sexy
• 6:14
  enough,
• 6:15
  they're
• 6:15
  not
• 6:15
  hard
• 6:16
  enough.
• 6:17
  And
• 6:18
  you're
• 6:18
  going
• 6:18
  to
• 6:18
  look
• 6:18
  at
• 6:18
  me
• 6:19
  and
• 6:19
  probably
• 6:19
  like,
• 6:19
  shut
• 6:19
  off
• 6:20
  this,
• 6:20
  this
• 6:20
  episode.
• 6:21
  And
• 6:21
  that's
• 6:21
  fine.
• 6:21
  That's
• 6:22
  your
• 6:22
  prerogative.
• 6:24
  Repetition,
• 6:25
  rhythm,
• 6:25
  consistency,
• 6:26
  nourishment
• 6:26
  and
• 6:26
  safety.
• 6:27
  They
• 6:28
  are
• 6:28
  what
• 6:29
  transforms
• 6:30
  everything.
• 6:32
  It's
• 6:32
  why
• 6:32
  you
• 6:33
  try
• 6:33
  to
• 6:33
  put
• 6:33
  a
• 6:34
  bandaid
• 6:34
  on
• 6:34
  and
• 6:34
  start
• 6:35
  with
• 6:35
  a
• 6:35
  protocol
• 6:35
  or
• 6:35
  start
• 6:36
  with
• 6:36
  something
• 6:36
  first
• 6:36
  and
• 6:37
  it
• 6:37
  doesn't
• 6:37
  work
• 6:38
  because
• 6:38
  it
• 6:38
  doesn't
• 6:38
  last.
• 6:39
  It
• 6:39
  doesn't.
• 6:39
  You
• 6:39
  start
• 6:40
  a
• 6:40
  diet
• 6:40
  and
• 6:40
  it
• 6:40
  doesn't
• 6:40
  last,
• 6:41
  and
• 6:41
  you're
• 6:41
  like
• 6:41
  piddle
• 6:41
  out.
• 6:41
  And
• 6:42
  then
• 6:42
  that
• 6:42
  whole
• 6:42
  cycle
• 6:43
  that
• 6:43
  I
• 6:43
  told
• 6:43
  you
• 6:43
  about.
• 6:44
  That
• 6:45
  cycle
• 6:45
  where
• 6:46
  you,
• 6:46
  the
• 6:46
  more
• 6:46
  complex
• 6:47
  it
• 6:47
  is,
• 6:47
  the
• 6:47
  more
• 6:48
  you
• 6:48
  burn
• 6:48
  out,
• 6:48
  the
• 6:48
  more
• 6:48
  you
• 6:48
  burn
• 6:49
  out
• 6:49
  the,
• 6:50
  the
• 6:50
  more
• 6:50
  inconsistency
• 6:51
  you
• 6:51
  have,
• 6:51
  the
• 6:52
  more
• 6:52
  inconsistent
• 6:52
  you
• 6:53
  are,
• 6:53
  the
• 6:53
  more
• 6:53
  that
• 6:53
  shame
• 6:54
  settles
• 6:54
  in.
• 6:54
  Once
• 6:55
  shame
• 6:55
  settles
• 6:55
  in,
• 6:55
  you're
• 6:56
  done.
• 6:56
  Like
• 6:56
  you've
• 6:56
  already
• 6:56
  given
• 6:57
  up
• 6:57
  on
• 6:57
  yourself,
• 6:59
  but
• 6:59
  instead.
• 7:00
  Put
• 7:01
  that
• 7:01
  in
• 7:02
  comparison
• 7:02
  to
• 7:03
  repetition,
• 7:04
  rhythm,
• 7:05
  consistency,
• 7:06
  nourishment
• 7:06
  and
• 7:07
  safety.
• 7:08
  That
• 7:08
  is
• 7:08
  where
• 7:08
  transformation
• 7:10
  changes.
• 7:11
  So
• 7:11
  the
• 7:11
  first
• 7:12
  change
• 7:12
  and
• 7:12
  the
• 7:12
  first
• 7:13
  structure
• 7:14
  we're
• 7:14
  going
• 7:14
  to
• 7:14
  look
• 7:14
  at
• 7:15
  is
• 7:15
  breakfast.
• 7:17
  Most
• 7:17
  of
• 7:17
  the
• 7:17
  time
• 7:18
  we
• 7:18
  think
• 7:18
  our
• 7:19
  problem
• 7:19
  is
• 7:19
  willpower,
• 7:20
  discipline,
• 7:20
  craving
• 7:21
  stress
• 7:21
  hormones,
• 7:22
  but
• 7:22
  that
• 7:22
  those
• 7:23
  are
• 7:23
  all
• 7:23
  upper
• 7:24
  level
• 7:24
  things.
• 7:24
  And
• 7:25
  I'm
• 7:25
  gonna
• 7:25
  tell
• 7:25
  you,
• 7:25
  you
• 7:25
  don't
• 7:25
  have
• 7:26
  willpower
• 7:26
  issues
• 7:27
  when
• 7:27
  you
• 7:27
  go
• 7:27
  head
• 7:28
  to
• 7:28
  head
• 7:28
  with
• 7:28
  your
• 7:28
  teenage
• 7:28
  child.
• 7:29
  You
• 7:30
  don't
• 7:30
  have
• 7:30
  willpower
• 7:31
  issues
• 7:31
  when
• 7:31
  you
• 7:31
  go
• 7:31
  head
• 7:31
  to
• 7:32
  head
• 7:32
  with
• 7:32
  your
• 7:32
  toddler,
• 7:33
  who
• 7:33
  you
• 7:33
  made
• 7:34
  the
• 7:34
  crust
• 7:34
  wrong
• 7:35
  or
• 7:35
  something
• 7:35
  on
• 7:35
  your
• 7:35
  sandwich.
• 7:36
  You
• 7:36
  don't
• 7:37
  have
• 7:37
  a
• 7:37
  discipline
• 7:37
  issue.
• 7:38
  When
• 7:38
  you
• 7:38
  get
• 7:39
  up
• 7:39
  every
• 7:39
  day
• 7:39
  and
• 7:39
  take
• 7:39
  care
• 7:40
  of
• 7:40
  those
• 7:40
  children
• 7:40
  or
• 7:41
  get
• 7:41
  up
• 7:41
  and
• 7:41
  go
• 7:41
  to
• 7:41
  work
• 7:41
  every
• 7:42
  day,
• 7:42
  you
• 7:42
  don't
• 7:42
  have
• 7:42
  a
• 7:42
  discipline
• 7:43
  problem.
• 7:43
  Stop
• 7:44
  blaming
• 7:45
  and
• 7:45
  calling
• 7:45
  things
• 7:46
  what
• 7:46
  they're
• 7:46
  not.
• 7:47
  Because
• 7:47
  that's
• 7:48
  an
• 7:48
  excuse
• 7:48
  that
• 7:48
  puts
• 7:49
  off
• 7:49
  your
• 7:49
  results.
• 7:50
  Again,
• 7:51
  if
• 7:51
  you're,
• 7:51
  if
• 7:51
  you're
• 7:52
  having
• 7:52
  trouble
• 7:52
  with
• 7:52
  craving
• 7:53
  stress
• 7:53
  hormones,
• 7:53
  those
• 7:54
  are
• 7:54
  problems,
• 7:55
  but
• 7:55
  those
• 7:56
  things
• 7:56
  are
• 7:56
  surface
• 7:56
  level.
• 7:57
  It's
• 7:57
  like
• 7:57
  what
• 7:58
  is
• 7:58
  your
• 7:58
  body
• 7:58
  actually
• 7:59
  craving?
• 7:59
  What
• 7:59
  is
• 7:59
  your
• 8:00
  stress
• 8:00
  doing
• 8:01
  to
• 8:01
  your
• 8:01
  body?
• 8:01
  How
• 8:01
  do
• 8:01
  we
• 8:01
  get
• 8:02
  that
• 8:02
  under
• 8:02
  control?
• 8:03
  How
• 8:03
  do
• 8:03
  we
• 8:03
  get
• 8:03
  your
• 8:03
  hormones
• 8:04
  under
• 8:04
  control?
• 8:04
  Those
• 8:04
  are
• 8:05
  the
• 8:05
  top
• 8:05
  of
• 8:05
  the
• 8:05
  iceberg.
• 8:07
  The
• 8:07
  number
• 8:07
  one
• 8:08
  problem
• 8:08
  I
• 8:08
  see
• 8:09
  in
• 8:09
  about
• 8:09
  90%
• 8:10
  of
• 8:10
  women
• 8:10
  is
• 8:11
  this.
• 8:11
  Are
• 8:11
  you
• 8:11
  ready?
• 8:12
  This
• 8:12
  is
• 8:13
  gold.
• 8:13
  I
• 8:13
  hope
• 8:14
  you're
• 8:14
  taking
• 8:14
  notes
• 8:14
  and
• 8:14
  I
• 8:14
  hope
• 8:15
  you
• 8:15
  actually
• 8:15
  implement
• 8:16
  this.
• 8:17
  You're
• 8:17
  not
• 8:18
  eating
• 8:18
  a
• 8:18
  stabilizing
• 8:19
  breakfast
• 8:20
  when
• 8:20
  you
• 8:20
  skip
• 8:20
  breakfast
• 8:21
  or
• 8:21
  you
• 8:21
  eat
• 8:22
  carbs.
• 8:22
  Only
• 8:22
  carbs
• 8:23
  are
• 8:23
  also
• 8:23
  your
• 8:23
  fruits,
• 8:24
  your
• 8:24
  smoothies,
• 8:25
  your
• 8:25
  acai
• 8:25
  bowls,
• 8:26
  all
• 8:27
  of
• 8:27
  those
• 8:27
  things
• 8:27
  when
• 8:27
  you
• 8:28
  are
• 8:28
  drinking.
• 8:29
  Your
• 8:29
  breakfast,
• 8:31
  you
• 8:31
  set
• 8:31
  off
• 8:31
  a
• 8:31
  domino
• 8:32
  effect
• 8:32
  that
• 8:32
  ruins
• 8:33
  your
• 8:33
  energy
• 8:33
  for
• 8:34
  all
• 8:34
  afternoon.
• 8:34
  Your
• 8:34
  mood,
• 8:35
  your
• 8:35
  cravings,
• 8:35
  your
• 8:36
  hormones,
• 8:36
  your
• 8:36
  sleep,
• 8:37
  everything
• 8:38
  a
• 8:38
  stabilizing
• 8:39
  breakfast
• 8:40
  should
• 8:40
  look
• 8:40
  like.
• 8:40
  First
• 8:41
  of
• 8:41
  all,
• 8:41
  you're
• 8:41
  actually
• 8:41
  gonna
• 8:41
  chew
• 8:42
  your
• 8:42
  food.
• 8:42
  You're
• 8:42
  not
• 8:42
  gonna
• 8:43
  drink
• 8:43
  it.
• 8:43
  It
• 8:43
  is
• 8:43
  not
• 8:43
  a
• 8:43
  last
• 8:44
  minute
• 8:44
  thing,
• 8:44
  and
• 8:44
  it
• 8:44
  does
• 8:44
  not
• 8:45
  look
• 8:45
  like
• 8:45
  a
• 8:45
  driving
• 8:46
  through
• 8:46
  Dunking
• 8:46
  Donuts
• 8:47
  and
• 8:47
  getting
• 8:47
  a
• 8:47
  wrap
• 8:48
  in
• 8:48
  the
• 8:48
  morning.
• 8:48
  It
• 8:49
  doesn't
• 8:49
  look
• 8:49
  like
• 8:49
  going
• 8:49
  to
• 8:50
  the
• 8:50
  coffee
• 8:50
  shop
• 8:50
  and
• 8:51
  grabbing
• 8:51
  a
• 8:51
  pastry.
• 8:52
  Here's
• 8:53
  what
• 8:53
  it
• 8:53
  looks
• 8:53
  like.
• 8:54
  It
• 8:54
  is
• 8:54
  35
• 8:55
  to
• 8:55
  40
• 8:55
  grams
• 8:56
  of
• 8:56
  protein.
• 8:57
  The
• 8:57
  older
• 8:57
  you
• 8:57
  are,
• 8:58
  the
• 8:58
  more
• 8:58
  you
• 8:58
  need.
• 8:59
  And
• 8:59
  I'm
• 8:59
  gonna
• 9:00
  say
• 9:00
  that
• 9:00
  again
• 9:00
  because
• 9:00
  it's
• 9:01
  worth
• 9:01
  repeating.
• 9:02
  The
• 9:02
  older
• 9:02
  you
• 9:02
  are,
• 9:03
  the
• 9:03
  more
• 9:03
  you
• 9:03
  need.
• 9:03
  Yes,
• 9:03
  you
• 9:04
  may
• 9:04
  be
• 9:04
  a
• 9:04
  hundred
• 9:04
  pounds,
• 9:05
  you
• 9:05
  may
• 9:05
  be
• 9:05
  underweight,
• 9:06
  you
• 9:06
  may
• 9:06
  be
• 9:06
  a
• 9:06
  small
• 9:07
  woman.
• 9:07
  You
• 9:08
  still
• 9:08
  need
• 9:09
  35
• 9:09
  to
• 9:09
  40
• 9:10
  grams
• 9:10
  of
• 9:10
  protein
• 9:11
  minimum
• 9:12
  for
• 9:12
  your
• 9:12
  breakfast.
• 9:13
  You
• 9:13
  need
• 9:13
  a
• 9:13
  healthy
• 9:14
  fat,
• 9:14
  you
• 9:14
  need
• 9:15
  fiber,
• 9:16
  and
• 9:16
  you
• 9:16
  need
• 9:17
  slower
• 9:17
  carbs.
• 9:18
  They're
• 9:18
  optional
• 9:18
  but
• 9:19
  helpful.
• 9:19
  So
• 9:19
  slower
• 9:20
  carbs,
• 9:20
  meaning
• 9:21
  potatoes
• 9:21
  with
• 9:21
  butter
• 9:22
  fry,
• 9:23
  who,
• 9:23
  who
• 9:23
  likes,
• 9:24
  um,
• 9:24
  hash
• 9:24
  for
• 9:24
  breakfast,
• 9:25
  like
• 9:25
  smoked,
• 9:26
  uh,
• 9:26
  smoked
• 9:26
  sausage,
• 9:27
  or,
• 9:27
  uh,
• 9:28
  smoked.
• 9:28
  Um.
• 9:29
  Chicken
• 9:29
  sausage
• 9:29
  or
• 9:30
  some
• 9:30
  kind
• 9:30
  of
• 9:30
  Amy
• 9:31
  Lou
• 9:31
  meat
• 9:31
  in
• 9:31
  there,
• 9:32
  or
• 9:32
  just
• 9:33
  even
• 9:33
  ground
• 9:33
  Turkey
• 9:33
  breast
• 9:34
  with
• 9:34
  eggs
• 9:34
  and
• 9:35
  some.
• 9:37
  Sweet
• 9:37
  potatoes
• 9:37
  or
• 9:37
  regular
• 9:38
  potatoes.
• 9:38
  How
• 9:39
  yummy
• 9:39
  is
• 9:39
  that?
• 9:39
  It's
• 9:40
  delicious.
• 9:41
  Let
• 9:41
  me
• 9:41
  tell
• 9:41
  you.
• 9:41
  'cause
• 9:41
  I
• 9:41
  eat
• 9:41
  this
• 9:42
  often
• 9:42
  a
• 9:43
  stabilizing
• 9:43
  breakfast.
• 9:44
  A
• 9:44
  woman
• 9:45
  who
• 9:45
  actually
• 9:46
  eats
• 9:46
  real
• 9:47
  food
• 9:48
  is
• 9:48
  someone
• 9:49
  that
• 9:49
  is
• 9:49
  going
• 9:49
  to
• 9:49
  have
• 9:50
  her
• 9:50
  cravings,
• 9:51
  her
• 9:51
  hormones,
• 9:51
  her
• 9:51
  sleep,
• 9:52
  her
• 9:52
  energy,
• 9:52
  her
• 9:52
  mood.
• 9:52
  All
• 9:53
  of
• 9:53
  that
• 9:53
  is
• 9:53
  going
• 9:53
  to
• 9:54
  be
• 9:54
  improved
• 9:55
  if
• 9:55
  she
• 9:55
  would
• 9:55
  just
• 9:55
  do
• 9:55
  that
• 9:56
  one
• 9:56
  thing.
• 9:57
  But
• 9:57
  it's
• 9:57
  gonna
• 9:57
  be
• 9:57
  hard
• 9:58
  to
• 9:58
  do
• 9:58
  that
• 9:58
  one
• 9:58
  thing
• 9:58
  because
• 9:59
  you
• 9:59
  think
• 9:59
  you're
• 9:59
  so
• 10:00
  important
• 10:00
  that
• 10:01
  you
• 10:02
  walk
• 10:02
  out
• 10:02
  the
• 10:02
  door.
• 10:03
  And
• 10:03
  you
• 10:04
  just
• 10:04
  are
• 10:04
  a
• 10:04
  last,
• 10:04
  like,
• 10:05
  food
• 10:05
  is
• 10:05
  a
• 10:05
  last
• 10:05
  minute
• 10:05
  thought.
• 10:06
  And
• 10:07
  yet
• 10:07
  you
• 10:07
  probably
• 10:08
  call
• 10:08
  yourself
• 10:09
  a
• 10:09
  follower
• 10:09
  of
• 10:09
  Jesus
• 10:09
  if
• 10:10
  you're
• 10:10
  here,
• 10:11
  if
• 10:11
  you're
• 10:11
  a
• 10:11
  follower
• 10:11
  of
• 10:11
  Jesus.
• 10:12
  We
• 10:12
  know
• 10:13
  that
• 10:13
  He
• 10:13
  poured
• 10:13
  out
• 10:13
  his
• 10:14
  98.5
• 10:15
  degree
• 10:15
  blood.
• 10:15
  It
• 10:15
  was
• 10:15
  obviously
• 10:16
  perfect
• 10:16
  blood,
• 10:16
  not
• 10:16
  like
• 10:17
  a
• 10:17
  Hashimoto's
• 10:18
  blood
• 10:18
  that's
• 10:18
  like
• 10:18
  96,
• 10:19
  97
• 10:19
  degrees.
• 10:20
  We
• 10:20
  know
• 10:21
  that
• 10:21
  his
• 10:21
  blood
• 10:21
  was
• 10:21
  perfect
• 10:22
  and
• 10:22
  his
• 10:23
  blood
• 10:23
  was
• 10:23
  shed
• 10:23
  for
• 10:24
  us
• 10:25
  if
• 10:25
  we
• 10:26
  were
• 10:26
  an
• 10:26
  afterthought.
• 10:27
  He
• 10:27
  wouldn't
• 10:28
  have
• 10:28
  gone
• 10:28
  to
• 10:28
  that
• 10:28
  cross.
• 10:29
  And
• 10:30
  your
• 10:30
  nourishment,
• 10:31
  your
• 10:31
  lack
• 10:31
  of
• 10:31
  nourishment
• 10:32
  is
• 10:32
  disobedience
• 10:33
  to
• 10:33
  that
• 10:33
  body
• 10:34
  and
• 10:34
  that
• 10:34
  responsibility,
• 10:35
  that
• 10:35
  stewardship
• 10:35
  we're
• 10:35
  supposed
• 10:36
  to
• 10:36
  have
• 10:36
  over
• 10:36
  our
• 10:36
  body.
• 10:37
  We
• 10:37
  need
• 10:38
  to
• 10:38
  eat
• 10:38
  that
• 10:38
  food.
• 10:40
  And
• 10:40
  when
• 10:40
  I
• 10:40
  say
• 10:40
  food,
• 10:40
  I
• 10:40
  mean
• 10:41
  food.
• 10:41
  I'm
• 10:41
  not
• 10:41
  saying
• 10:42
  that
• 10:42
  you're
• 10:42
  gonna
• 10:42
  go
• 10:43
  and
• 10:43
  make.
• 10:44
  You
• 10:44
  know,
• 10:44
  um,
• 10:45
  I'm
• 10:45
  trying
• 10:45
  to
• 10:45
  think
• 10:45
  like
• 10:45
  low
• 10:46
  fat,
• 10:46
  no
• 10:46
  fat
• 10:46
  cheese.
• 10:47
  That
• 10:47
  is
• 10:48
  not
• 10:48
  real
• 10:48
  food.
• 10:49
  When
• 10:49
  you
• 10:49
  have
• 10:50
  low
• 10:50
  fat,
• 10:50
  no
• 10:50
  fat
• 10:51
  cheese,
• 10:51
  that
• 10:51
  cheese
• 10:52
  is
• 10:52
  then
• 10:53
  now
• 10:53
  synthetic
• 10:53
  and
• 10:54
  it
• 10:54
  actually
• 10:54
  causes
• 10:54
  more
• 10:55
  inflammation
• 10:55
  in
• 10:55
  the
• 10:56
  body.
• 10:56
  It
• 10:57
  creates
• 10:57
  constipation.
• 10:58
  It
• 10:58
  creates
• 10:58
  reflux.
• 10:59
  It
• 10:59
  creates,
• 11:00
  um,
• 11:00
  the
• 11:00
  inability
• 11:01
  to
• 11:01
  get
• 11:01
  fat
• 11:01
  off
• 11:02
  the
• 11:02
  body.
• 11:02
  It
• 11:02
  creates
• 11:02
  hormone
• 11:03
  problems.
• 11:03
  It
• 11:04
  creates
• 11:04
  more
• 11:05
  cravings
• 11:05
  for
• 11:05
  more
• 11:05
  fat
• 11:06
  because
• 11:06
  you
• 11:06
  actually
• 11:06
  need
• 11:07
  that
• 11:07
  Fat.
• 11:08
  Definitions
• 11:08
  of
• 11:08
  healthy
• 11:09
  fat
• 11:09
  include
• 11:10
  lard,
• 11:10
  tallow.
• 11:12
  Avocado
• 11:12
  oil,
• 11:13
  olive
• 11:13
  oil,
• 11:14
  I'm
• 11:14
  okay
• 11:14
  with
• 11:14
  if
• 11:15
  you're
• 11:15
  doing
• 11:15
  it
• 11:15
  on
• 11:15
  like,
• 11:16
  you
• 11:16
  know,
• 11:16
  dipping
• 11:16
  stuff
• 11:16
  or
• 11:17
  like
• 11:17
  on
• 11:17
  a
• 11:17
  salad
• 11:17
  dressing
• 11:18
  or
• 11:18
  something
• 11:18
  like
• 11:18
  that.
• 11:19
  Real
• 11:20
  butter.
• 11:20
  All
• 11:21
  of
• 11:21
  those
• 11:21
  things,
• 11:21
  real
• 11:22
  dairy,
• 11:22
  all
• 11:23
  of
• 11:23
  that,
• 11:23
  those
• 11:23
  things
• 11:24
  are
• 11:24
  what
• 11:24
  is
• 11:24
  healthy.
• 11:25
  If
• 11:25
  you're
• 11:26
  scared
• 11:26
  of
• 11:26
  those
• 11:26
  things,
• 11:26
  start
• 11:27
  small,
• 11:27
  start
• 11:28
  slow.
• 11:28
  Start
• 11:28
  very
• 11:29
  slow,
• 11:29
  especially
• 11:29
  if
• 11:29
  you
• 11:30
  don't
• 11:30
  have
• 11:30
  a
• 11:30
  gallbladder.
• 11:30
  You
• 11:30
  need
• 11:31
  to
• 11:31
  talk
• 11:31
  to
• 11:31
  me
• 11:31
  if
• 11:31
  you
• 11:31
  don't
• 11:31
  have
• 11:31
  a
• 11:32
  gallbladder.
• 11:33
  So
• 11:33
  what
• 11:33
  I
• 11:33
  want
• 11:33
  you
• 11:33
  to
• 11:33
  think
• 11:34
  of
• 11:34
  for
• 11:34
  breakfast,
• 11:35
  it
• 11:35
  can
• 11:35
  be
• 11:36
  three
• 11:36
  or
• 11:36
  four
• 11:37
  eggs.
• 11:38
  Three
• 11:38
  or
• 11:38
  four
• 11:39
  eggs.
• 11:39
  Yes.
• 11:39
  One
• 11:40
  egg
• 11:40
  has
• 11:40
  only
• 11:40
  six
• 11:41
  grams
• 11:41
  of
• 11:41
  protein
• 11:42
  in
• 11:42
  it,
• 11:42
  and
• 11:42
  that's
• 11:42
  one
• 11:43
  large
• 11:43
  egg.
• 11:44
  One
• 11:44
  large
• 11:44
  egg
• 11:45
  has
• 11:45
  only
• 11:45
  six
• 11:45
  grams
• 11:45
  of
• 11:45
  protein.
• 11:46
  Eggs
• 11:47
  are
• 11:47
  healthy,
• 11:48
  they're
• 11:48
  amazing.
• 11:49
  So
• 11:49
  you
• 11:49
  can
• 11:49
  do
• 11:50
  two
• 11:50
  or
• 11:50
  three
• 11:50
  whole
• 11:50
  eggs
• 11:51
  and
• 11:51
  then
• 11:51
  like
• 11:51
  three.
• 11:52
  Of
• 11:53
  your,
• 11:53
  of
• 11:53
  egg
• 11:54
  yolks
• 11:54
  and
• 11:54
  that
• 11:55
  would
• 11:55
  be
• 11:55
  helpful
• 11:55
  with
• 11:55
  some
• 11:55
  avocado
• 11:56
  berries.
• 11:56
  That,
• 11:57
  that's
• 11:57
  fantastic.
• 11:58
  You
• 11:58
  could
• 11:58
  do
• 11:59
  some
• 11:59
  Greek
• 11:59
  yogurt
• 12:00
  that
• 12:00
  has,
• 12:00
  you
• 12:00
  know,
• 12:01
  25,
• 12:01
  20
• 12:02
  to
• 12:02
  25
• 12:02
  grams
• 12:02
  of
• 12:02
  protein,
• 12:03
  add
• 12:03
  some
• 12:03
  chia
• 12:03
  seeds,
• 12:04
  some
• 12:04
  almonds,
• 12:05
  and
• 12:05
  add
• 12:06
  a
• 12:06
  little
• 12:06
  bit
• 12:06
  like
• 12:07
  maybe
• 12:07
  some
• 12:07
  Canadian
• 12:08
  bacon.
• 12:08
  That
• 12:08
  would
• 12:09
  be
• 12:09
  awesome.
• 12:10
  You
• 12:10
  could
• 12:10
  do
• 12:10
  Turkey
• 12:10
  sausage
• 12:11
  and
• 12:11
  sauteed
• 12:12
  veggies
• 12:12
  and
• 12:12
  some
• 12:12
  potatoes,
• 12:13
  like
• 12:13
  I
• 12:13
  said,
• 12:13
  like
• 12:14
  a
• 12:14
  hash,
• 12:15
  you
• 12:15
  could
• 12:15
  do
• 12:15
  a.
• 12:17
  Um,
• 12:17
  I'm
• 12:18
  trying
• 12:18
  to
• 12:18
  think.
• 12:18
  You
• 12:18
  could
• 12:18
  do
• 12:18
  like
• 12:18
  a
• 12:19
  protein
• 12:19
  pudding
• 12:20
  where
• 12:20
  you
• 12:20
  take
• 12:20
  protein
• 12:21
  powder
• 12:21
  and
• 12:22
  you
• 12:22
  make
• 12:22
  it
• 12:22
  like
• 12:22
  a
• 12:22
  pudding.
• 12:23
  Or
• 12:23
  you
• 12:23
  could
• 12:23
  put
• 12:23
  that
• 12:23
  protein
• 12:24
  powder
• 12:24
  inside
• 12:25
  your
• 12:25
  Greek
• 12:25
  yogurt
• 12:25
  and
• 12:25
  bump
• 12:26
  up
• 12:26
  that
• 12:26
  protein
• 12:27
  and
• 12:27
  add
• 12:27
  some,
• 12:28
  some
• 12:28
  chia
• 12:28
  seeds.
• 12:29
  You
• 12:29
  could
• 12:29
  do
• 12:29
  that
• 12:29
  too.
• 12:29
  You
• 12:29
  could
• 12:30
  add
• 12:30
  some
• 12:30
  almonds.
• 12:31
  You
• 12:31
  could
• 12:31
  add
• 12:32
  some,
• 12:32
  I
• 12:32
  like
• 12:32
  those
• 12:32
  salad
• 12:33
  toppers.
• 12:33
  You
• 12:33
  could
• 12:33
  put
• 12:33
  some
• 12:34
  salad
• 12:34
  toppers
• 12:34
  in
• 12:34
  that.
• 12:35
  That
• 12:35
  would
• 12:35
  be.
• 12:35
  Delicious.
• 12:37
  But
• 12:37
  breakfast
• 12:38
  structure
• 12:38
  is
• 12:39
  foundational
• 12:39
  because
• 12:40
  it
• 12:40
  does
• 12:40
  stabilize
• 12:41
  your
• 12:41
  blood
• 12:41
  sugar.
• 12:41
  And
• 12:42
  blood
• 12:42
  sugar
• 12:42
  is
• 12:42
  the
• 12:42
  foundation
• 12:43
  of
• 12:43
  wellness.
• 12:44
  It
• 12:44
  stabilizes
• 12:45
  your
• 12:45
  blood
• 12:45
  sugar.
• 12:45
  It
• 12:45
  improves
• 12:46
  your
• 12:46
  mood.
• 12:46
  It
• 12:47
  reduces
• 12:47
  your
• 12:47
  anxiety
• 12:48
  throughout
• 12:48
  the
• 12:48
  day.
• 12:49
  It
• 12:49
  prevents
• 12:50
  cravings,
• 12:50
  it
• 12:50
  sets
• 12:51
  appetite.
• 12:51
  For
• 12:52
  the
• 12:52
  whole
• 12:52
  day.
• 12:53
  So
• 12:53
  you're
• 12:53
  not
• 12:53
  like
• 12:53
  trying
• 12:53
  to
• 12:53
  catch
• 12:54
  up
• 12:54
  from
• 12:54
  the
• 12:54
  day
• 12:55
  it
• 12:55
  wakes
• 12:56
  up
• 12:56
  your
• 12:56
  metabolism.
• 12:56
  Yes.
• 12:57
  Eating
• 12:57
  actually
• 12:57
  tells
• 12:58
  your
• 12:58
  body,
• 12:58
  Hey,
• 12:59
  we
• 12:59
  need
• 12:59
  to
• 12:59
  burn
• 12:59
  some
• 12:59
  calories
• 13:00
  for
• 13:00
  the
• 13:00
  day.
• 13:01
  It
• 13:01
  also
• 13:01
  calms
• 13:02
  the
• 13:02
  nervous
• 13:02
  system.
• 13:02
  This
• 13:03
  is
• 13:03
  why
• 13:03
  the
• 13:03
  Blood
• 13:04
  Sugar
• 13:04
  Explorer
• 13:04
  starts
• 13:05
  here
• 13:06
  always.
• 13:06
  When
• 13:07
  you
• 13:07
  stabilize
• 13:07
  breakfast,
• 13:08
  you
• 13:08
  stabilize
• 13:09
  everything
• 13:09
  downstream,
• 13:10
  and
• 13:10
  that
• 13:10
  includes
• 13:10
  everything
• 13:11
  you
• 13:11
  deal
• 13:11
  with
• 13:12
  and
• 13:12
  experience
• 13:12
  throughout
• 13:13
  the
• 13:13
  day.
• 13:14
  So
• 13:14
  the
• 13:14
  second
• 13:14
  part
• 13:15
  of
• 13:15
  this,
• 13:15
  the
• 13:15
  second
• 13:16
  change
• 13:16
  I
• 13:16
  address
• 13:17
  is
• 13:17
  bedtime
• 13:18
  and
• 13:18
  morning
• 13:18
  routine.
• 13:20
  This
• 13:20
  is
• 13:20
  not
• 13:20
  a
• 13:20
  color
• 13:20
  coded
• 13:21
  routine.
• 13:21
  You
• 13:21
  don't
• 13:21
  need
• 13:22
  check
• 13:22
  marks
• 13:23
  or
• 13:23
  check
• 13:23
  boxes
• 13:24
  unless
• 13:24
  you
• 13:24
  want
• 13:24
  them.
• 13:25
  Then
• 13:25
  you
• 13:25
  can
• 13:25
  make
• 13:25
  them
• 13:25
  and
• 13:25
  you
• 13:25
  can
• 13:26
  go
• 13:26
  off
• 13:26
  of
• 13:26
  my
• 13:26
  system
• 13:27
  that
• 13:27
  I
• 13:27
  do,
• 13:28
  but
• 13:28
  it's
• 13:28
  not
• 13:28
  a
• 13:29
  5:00
• 13:29
  AM
• 13:29
  routine.
• 13:30
  I
• 13:30
  am
• 13:30
  not
• 13:30
  going
• 13:30
  to
• 13:31
  get
• 13:31
  up.
• 13:31
  And
• 13:31
  it's
• 13:31
  funny
• 13:32
  because
• 13:32
  at
• 13:32
  the
• 13:32
  recording
• 13:32
  of
• 13:32
  this,
• 13:33
  I
• 13:33
  posted
• 13:33
  on
• 13:33
  social
• 13:34
  media,
• 13:34
  I
• 13:34
  had
• 13:34
  to
• 13:34
  get
• 13:34
  up
• 13:35
  and
• 13:35
  take
• 13:35
  my
• 13:35
  husband
• 13:35
  to
• 13:35
  work
• 13:36
  and
• 13:36
  he
• 13:36
  leaves
• 13:36
  the
• 13:36
  house
• 13:37
  very
• 13:37
  early
• 13:38
  and
• 13:38
  I'm
• 13:38
  like,
• 13:38
  this
• 13:38
  is
• 13:38
  too
• 13:39
  early
• 13:39
  to
• 13:39
  put
• 13:39
  a
• 13:39
  bra
• 13:39
  on.
• 13:39
  You
• 13:39
  know
• 13:40
  what
• 13:40
  I'm
• 13:40
  saying?
• 13:40
  Like
• 13:41
  you
• 13:41
  don't
• 13:41
  put
• 13:41
  a
• 13:41
  bra
• 13:41
  on
• 13:41
  until
• 13:42
  you're
• 13:42
  ready
• 13:42
  to
• 13:42
  start
• 13:42
  the
• 13:42
  day.
• 13:43
  So
• 13:44
  this
• 13:44
  is
• 13:44
  not
• 13:44
  a
• 13:44
  5:00
• 13:44
  AM
• 13:45
  routine,
• 13:45
  and
• 13:45
  I'm
• 13:45
  not
• 13:45
  gonna
• 13:45
  give
• 13:46
  you
• 13:46
  one.
• 13:46
  This
• 13:47
  is
• 13:47
  not
• 13:47
  a
• 13:47
  romanticized
• 13:48
  Instagram
• 13:48
  routine
• 13:49
  either
• 13:49
  because.
• 13:51
  That
• 13:51
  has
• 13:51
  held
• 13:51
  back
• 13:52
  so
• 13:52
  many
• 13:52
  of
• 13:53
  my
• 13:53
  clients
• 13:54
  and
• 13:54
  patients
• 13:54
  over
• 13:54
  the
• 13:54
  years.
• 13:55
  It's
• 13:55
  just
• 13:56
  if
• 13:56
  my
• 13:56
  food
• 13:56
  doesn't
• 13:57
  look
• 13:57
  a
• 13:57
  certain
• 13:57
  way,
• 13:57
  it's
• 13:58
  not
• 13:58
  worth
• 13:58
  eating.
• 13:59
  And
• 13:59
  so
• 13:59
  then
• 13:59
  that
• 14:00
  sets
• 14:00
  you
• 14:00
  up
• 14:00
  for
• 14:00
  failure
• 14:01
  there.
• 14:01
  But
• 14:02
  I
• 14:02
  am
• 14:02
  going
• 14:02
  to
• 14:02
  provide
• 14:03
  you
• 14:03
  a
• 14:03
  regulating
• 14:04
  routine.
• 14:05
  And
• 14:05
  that's
• 14:05
  the
• 14:06
  second
• 14:06
  one.
• 14:06
  The
• 14:06
  second
• 14:07
  change.
• 14:07
  The
• 14:07
  first
• 14:07
  change
• 14:07
  is
• 14:08
  having
• 14:08
  a
• 14:08
  stabilizing
• 14:09
  breakfast.
• 14:09
  The
• 14:09
  second
• 14:10
  change
• 14:10
  is
• 14:10
  getting
• 14:11
  yourself
• 14:11
  a
• 14:11
  bedtime
• 14:12
  and
• 14:12
  morning
• 14:12
  routine
• 14:13
  because
• 14:14
  your
• 14:14
  health
• 14:14
  shifts
• 14:15
  when
• 14:15
  your
• 14:15
  circadian
• 14:16
  rhythm
• 14:16
  shifts.
• 14:17
  Okay.
• 14:18
  Oftentimes
• 14:19
  we
• 14:19
  think
• 14:20
  that
• 14:21
  we,
• 14:21
  we
• 14:21
  hear
• 14:22
  cortisol
• 14:22
  and
• 14:22
  we
• 14:22
  think
• 14:23
  bad.
• 14:23
  We
• 14:23
  think
• 14:23
  instantly
• 14:24
  cortisol
• 14:24
  means
• 14:25
  bad,
• 14:25
  but
• 14:25
  actually
• 14:26
  cortisol
• 14:26
  is
• 14:26
  supposed
• 14:26
  to
• 14:27
  rise
• 14:27
  in
• 14:27
  the
• 14:27
  morning
• 14:27
  because
• 14:28
  it
• 14:28
  is
• 14:28
  what
• 14:28
  is
• 14:28
  supposed
• 14:28
  to
• 14:28
  wake
• 14:29
  you
• 14:29
  up.
• 14:29
  When
• 14:30
  cortisol
• 14:30
  rises,
• 14:30
  your
• 14:31
  blood
• 14:31
  sugar
• 14:31
  is
• 14:31
  supposed
• 14:31
  to
• 14:32
  drop.
• 14:32
  So
• 14:32
  if
• 14:32
  your
• 14:32
  blood
• 14:33
  sugar
• 14:33
  is
• 14:33
  high
• 14:33
  in
• 14:34
  the
• 14:34
  morning,
• 14:34
  when
• 14:34
  I
• 14:34
  say
• 14:34
  high,
• 14:35
  um,
• 14:35
  higher
• 14:36
  than
• 14:36
  90,
• 14:36
  95,
• 14:37
  that
• 14:38
  means
• 14:38
  that
• 14:38
  your
• 14:38
  cortisol
• 14:39
  is
• 14:39
  not
• 14:39
  actually
• 14:39
  waking
• 14:40
  you
• 14:40
  up
• 14:40
  properly.
• 14:41
  So
• 14:42
  what
• 14:43
  you
• 14:43
  do.
• 14:44
  In
• 14:45
  the
• 14:45
  60
• 14:45
  minutes
• 14:45
  before
• 14:46
  bed
• 14:46
  and
• 14:46
  the
• 14:46
  30
• 14:47
  minutes
• 14:47
  after
• 14:47
  waking
• 14:48
  will
• 14:48
  determine
• 14:49
  your
• 14:50
  cues,
• 14:50
  your
• 14:51
  mood,
• 14:51
  your
• 14:52
  mental
• 14:52
  clarity,
• 14:53
  your
• 14:53
  inflammation,
• 14:54
  your
• 14:54
  sleep
• 14:54
  quality,
• 14:55
  your
• 14:55
  emotional
• 14:56
  stability.
• 14:56
  And
• 14:57
  so
• 14:57
  like
• 14:58
  this
• 14:58
  is
• 14:58
  what's
• 14:58
  important,
• 14:59
  like
• 14:59
  again,
• 14:59
  we
• 14:59
  always
• 15:00
  wanna
• 15:00
  go
• 15:00
  with
• 15:00
  the
• 15:00
  sexy,
• 15:01
  the
• 15:01
  complicated,
• 15:02
  this
• 15:02
  like
• 15:03
  hard
• 15:03
  and
• 15:03
  fast
• 15:04
  situation.
• 15:05
  But
• 15:06
  when
• 15:06
  we
• 15:06
  boil
• 15:07
  it
• 15:07
  down,
• 15:07
  the
• 15:07
  first
• 15:08
  two
• 15:08
  things
• 15:08
  are
• 15:08
  so
• 15:09
  easy
• 15:10
  that
• 15:11
  we
• 15:11
  skip
• 15:11
  over
• 15:12
  it
• 15:12
  all
• 15:12
  the
• 15:12
  time.
• 15:14
  The
• 15:14
  first
• 15:14
  one,
• 15:14
  making
• 15:15
  your
• 15:15
  breakfast,
• 15:15
  the
• 15:15
  second
• 15:16
  one,
• 15:16
  actually
• 15:16
  making
• 15:17
  a
• 15:17
  rhythm
• 15:17
  or
• 15:17
  routine
• 15:18
  60
• 15:18
  minutes
• 15:18
  before
• 15:19
  bed
• 15:19
  and
• 15:19
  30
• 15:20
  minutes
• 15:20
  after
• 15:20
  your,
• 15:21
  after
• 15:21
  you
• 15:21
  wake
• 15:21
  up.
• 15:22
  So
• 15:22
  here
• 15:22
  is
• 15:23
  a
• 15:23
  simple
• 15:23
  version.
• 15:25
  For
• 15:25
  nighttime,
• 15:26
  you
• 15:26
  can
• 15:26
  pick
• 15:27
  two.
• 15:27
  Okay.
• 15:27
  Pick
• 15:28
  two,
• 15:28
  maybe
• 15:28
  three
• 15:28
  at
• 15:28
  the
• 15:29
  max.
• 15:29
  Don't
• 15:30
  pick
• 15:30
  all
• 15:30
  of
• 15:30
  these.
• 15:31
  You
• 15:31
  can
• 15:31
  choose
• 15:32
  to
• 15:32
  dim
• 15:32
  the
• 15:32
  lights
• 15:33
  or
• 15:33
  get
• 15:33
  a,
• 15:34
  like
• 15:34
  a
• 15:34
  light,
• 15:35
  light
• 15:35
  bulbs
• 15:36
  that
• 15:36
  kind
• 15:36
  of
• 15:37
  change
• 15:37
  color
• 15:37
  to
• 15:37
  what
• 15:38
  a
• 15:38
  fire
• 15:38
  a
• 15:38
  campfire
• 15:39
  would
• 15:39
  look
• 15:39
  like.
• 15:40
  Dim
• 15:40
  the
• 15:40
  lights
• 15:41
  or
• 15:41
  change
• 15:42
  the
• 15:42
  the
• 15:42
  light
• 15:42
  bulbs
• 15:43
  in
• 15:43
  your
• 15:43
  bedroom
• 15:44
  to
• 15:44
  match
• 15:44
  that
• 15:45
  of
• 15:45
  a
• 15:45
  campfire.
• 15:46
  You
• 15:46
  can
• 15:46
  stretch
• 15:47
  for
• 15:47
  five
• 15:47
  minutes,
• 15:47
  like
• 15:48
  literally
• 15:48
  just
• 15:48
  bend
• 15:49
  over
• 15:49
  and
• 15:49
  touch
• 15:49
  the
• 15:49
  floor.
• 15:50
  Or
• 15:51
  do
• 15:51
  something,
• 15:52
  do
• 15:52
  some
• 15:52
  pelvic
• 15:52
  tilts,
• 15:53
  do
• 15:53
  some
• 15:54
  pigeon
• 15:54
  pose,
• 15:54
  do
• 15:55
  some
• 15:55
  figure
• 15:56
  four,
• 15:56
  any
• 15:56
  of
• 15:56
  those
• 15:56
  kinds
• 15:57
  of
• 15:57
  things,
• 15:57
  just
• 15:57
  kind
• 15:58
  of
• 15:58
  like
• 15:58
  move
• 15:59
  your
• 15:59
  body
• 15:59
  just
• 15:59
  a
• 16:00
  little
• 16:00
  bit.
• 16:01
  Recommend
• 16:01
  you
• 16:01
  pray
• 16:02
  and
• 16:02
  or
• 16:02
  journal
• 16:03
  because
• 16:03
  journaling
• 16:04
  helps
• 16:04
  get
• 16:04
  anything
• 16:05
  that's
• 16:05
  out
• 16:05
  of
• 16:05
  your
• 16:05
  brain
• 16:06
  onto
• 16:07
  the
• 16:07
  paper.
• 16:07
  So
• 16:07
  it
• 16:08
  doesn't
• 16:08
  have
• 16:08
  to,
• 16:08
  you
• 16:09
  don't
• 16:09
  have
• 16:09
  to
• 16:09
  keep
• 16:09
  thinking
• 16:10
  about
• 16:10
  it.
• 16:11
  Put
• 16:11
  your
• 16:11
  phone
• 16:11
  across
• 16:12
  the
• 16:12
  room
• 16:12
  and
• 16:12
  man,
• 16:12
  do
• 16:12
  I
• 16:12
  need
• 16:12
  to
• 16:13
  do
• 16:13
  that?
• 16:13
  Put
• 16:13
  your
• 16:13
  phone
• 16:14
  across
• 16:14
  the
• 16:14
  room.
• 16:15
  Actually
• 16:16
  use
• 16:16
  an
• 16:16
  alarm
• 16:16
  clock.
• 16:17
  I
• 16:17
  know
• 16:17
  someone
• 16:17
  once,
• 16:18
  someone
• 16:18
  once
• 16:18
  told
• 16:18
  me,
• 16:19
  I
• 16:19
  said,
• 16:19
  why
• 16:20
  don't
• 16:20
  you
• 16:20
  put
• 16:20
  your
• 16:20
  phone
• 16:21
  if
• 16:21
  you,
• 16:21
  you
• 16:21
  know,
• 16:21
  like
• 16:22
  if
• 16:22
  your
• 16:22
  phone's
• 16:22
  a
• 16:22
  distraction,
• 16:23
  why
• 16:23
  not
• 16:23
  just
• 16:23
  put
• 16:24
  your
• 16:24
  phone
• 16:25
  across
• 16:25
  the
• 16:25
  room
• 16:25
  and
• 16:25
  charge
• 16:26
  it
• 16:26
  like
• 16:26
  even
• 16:26
  in
• 16:26
  your
• 16:26
  bathroom?
• 16:27
  And
• 16:27
  she
• 16:27
  was
• 16:27
  like,
• 16:27
  well,
• 16:28
  I
• 16:28
  don't
• 16:28
  know
• 16:28
  how
• 16:28
  to
• 16:28
  get
• 16:28
  up.
• 16:28
  Like
• 16:29
  that's
• 16:29
  my
• 16:29
  alarm.
• 16:29
  And
• 16:29
  I
• 16:29
  said,
• 16:30
  they
• 16:31
  make
• 16:31
  these
• 16:31
  things
• 16:31
  called
• 16:32
  alarm
• 16:32
  clocks
• 16:32
  that
• 16:33
  actually
• 16:33
  are
• 16:33
  alarm
• 16:34
  clocks
• 16:34
  and
• 16:34
  you
• 16:35
  can
• 16:35
  use
• 16:35
  it
• 16:35
  as
• 16:35
  an
• 16:35
  alarm
• 16:36
  clock.
• 16:37
  So
• 16:37
  that
• 16:37
  is
• 16:37
  something
• 16:38
  you
• 16:38
  could
• 16:38
  do.
• 16:39
  Something
• 16:40
  else
• 16:40
  I
• 16:40
  recommend
• 16:41
  is
• 16:41
  taking
• 16:41
  mag,
• 16:41
  uh,
• 16:42
  zoo,
• 16:42
  magnesium
• 16:43
  glycinate,
• 16:44
  G-L-Y-C-I-N-A-T-E,
• 16:46
  and
• 16:46
  I'll
• 16:46
  have
• 16:46
  it,
• 16:46
  it's
• 16:46
  in
• 16:46
  my
• 16:47
  Amazon
• 16:47
  storefront.
• 16:48
  I'll
• 16:48
  make
• 16:48
  sure
• 16:48
  that
• 16:48
  it's
• 16:49
  in
• 16:49
  the
• 16:49
  show
• 16:49
  notes.
• 16:50
  I'm
• 16:50
  gonna
• 16:50
  write
• 16:50
  that
• 16:51
  down.
• 16:52
  Amazon
• 16:53
  storefront.
• 16:55
  Um,
• 16:56
  so
• 16:56
  I,
• 16:56
  that
• 16:57
  is
• 16:57
  in
• 16:57
  there.
• 16:57
  My
• 16:57
  favorite
• 16:58
  one
• 16:58
  is
• 16:58
  in
• 16:58
  there.
• 16:59
  And
• 16:59
  then
• 16:59
  you
• 16:59
  could
• 16:59
  actually
• 17:00
  read
• 17:00
  one
• 17:00
  to
• 17:00
  two
• 17:00
  pages
• 17:01
  of
• 17:01
  something
• 17:01
  that's
• 17:01
  grounding.
• 17:02
  Maybe
• 17:02
  it's
• 17:03
  Bible,
• 17:03
  maybe
• 17:03
  you're
• 17:04
  doing,
• 17:04
  maybe
• 17:05
  God
• 17:05
  is
• 17:05
  calling
• 17:06
  you
• 17:06
  to
• 17:06
  get
• 17:06
  into
• 17:06
  the
• 17:07
  word
• 17:07
  more.
• 17:07
  Maybe
• 17:07
  it
• 17:07
  is
• 17:08
  a
• 17:08
  devotional.
• 17:08
  Maybe
• 17:09
  it
• 17:09
  is
• 17:09
  something
• 17:09
  that
• 17:09
  you
• 17:09
  just
• 17:10
  really
• 17:10
  want
• 17:11
  to
• 17:12
  encourage
• 17:12
  yourself.
• 17:13
  Maybe
• 17:13
  it's
• 17:13
  a
• 17:13
  leadership
• 17:14
  thing,
• 17:14
  a
• 17:14
  self,
• 17:14
  um,
• 17:15
  a
• 17:15
  self-leadership
• 17:16
  thing.
• 17:16
  But
• 17:17
  pick
• 17:17
  two
• 17:18
  to
• 17:18
  three
• 17:18
  of
• 17:18
  those
• 17:19
  and
• 17:20
  stick
• 17:20
  to
• 17:20
  those.
• 17:21
  Those
• 17:21
  are
• 17:21
  going
• 17:21
  to
• 17:21
  help
• 17:22
  your
• 17:22
  body
• 17:22
  feel
• 17:23
  that
• 17:23
  routine
• 17:23
  and
• 17:24
  rhythm
• 17:24
  and
• 17:24
  consistency
• 17:25
  and
• 17:26
  nourishment
• 17:26
  and
• 17:26
  all
• 17:27
  of
• 17:27
  that.
• 17:28
  And
• 17:28
  then
• 17:28
  for
• 17:28
  your
• 17:29
  morning
• 17:29
  routine,
• 17:29
  pick
• 17:30
  two.
• 17:31
  One
• 17:31
  thing
• 17:31
  that
• 17:31
  is
• 17:31
  the
• 17:32
  hardest,
• 17:32
  but
• 17:32
  also
• 17:33
  easiest
• 17:33
  and
• 17:33
  the
• 17:33
  most
• 17:33
  impactful
• 17:34
  for
• 17:34
  me
• 17:35
  is
• 17:35
  drinking
• 17:35
  my
• 17:35
  water.
• 17:36
  First.
• 17:36
  I
• 17:37
  drink
• 17:37
  about
• 17:37
  eight
• 17:37
  to
• 17:37
  16
• 17:38
  ounces
• 17:38
  of
• 17:38
  water
• 17:38
  immediately
• 17:39
  waking
• 17:39
  up,
• 17:40
  and
• 17:40
  I
• 17:40
  throw
• 17:40
  a
• 17:40
  little
• 17:40
  bit
• 17:40
  of
• 17:41
  Redmond's
• 17:41
  real
• 17:41
  salt
• 17:42
  on
• 17:42
  there
• 17:42
  on
• 17:42
  my
• 17:42
  tongue,
• 17:43
  and
• 17:43
  I
• 17:44
  just
• 17:44
  kind
• 17:44
  of
• 17:44
  down
• 17:44
  it.
• 17:45
  And
• 17:46
  that
• 17:46
  is
• 17:46
  something
• 17:46
  that
• 17:46
  helps
• 17:47
  get
• 17:47
  me
• 17:47
  energy
• 17:47
  and
• 17:48
  my
• 17:48
  brain
• 17:48
  automatically
• 17:49
  starts
• 17:49
  functioning
• 17:50
  is
• 17:50
  kind
• 17:50
  of
• 17:50
  crazy,
• 17:50
  but
• 17:51
  my
• 17:51
  brain
• 17:51
  just
• 17:51
  automatically
• 17:52
  starts
• 17:52
  functioning
• 17:53
  and
• 17:53
  I
• 17:53
  feel
• 17:54
  alive
• 17:54
  when
• 17:55
  I
• 17:55
  do
• 17:55
  that,
• 17:56
  even
• 17:57
  before
• 17:57
  I
• 17:57
  put
• 17:57
  coffee.
• 17:57
  And
• 17:58
  yes,
• 17:58
  I
• 17:58
  drink
• 17:58
  coffee
• 17:58
  on
• 17:58
  an
• 17:58
  empty
• 17:59
  stomach.
• 17:59
  Don't
• 17:59
  come
• 18:00
  at
• 18:00
  me.
• 18:00
  Um,
• 18:00
  prove
• 18:00
  it
• 18:01
  to
• 18:01
  me
• 18:01
  that
• 18:01
  you
• 18:01
  can't
• 18:01
  do
• 18:02
  it,
• 18:02
  and
• 18:02
  I'm
• 18:02
  gonna
• 18:02
  show
• 18:02
  you
• 18:02
  how
• 18:02
  you
• 18:03
  can
• 18:04
  so
• 18:04
  sunlight
• 18:05
  in
• 18:05
  your
• 18:05
  eyes
• 18:05
  within
• 18:06
  10
• 18:06
  minutes.
• 18:06
  If
• 18:06
  you
• 18:06
  are
• 18:07
  in
• 18:07
  the
• 18:07
  Northern
• 18:07
  hemisphere
• 18:08
  right
• 18:08
  now
• 18:08
  as
• 18:09
  of
• 18:09
  listening
• 18:09
  to
• 18:09
  this,
• 18:09
  you're
• 18:09
  not
• 18:10
  gonna
• 18:10
  have
• 18:10
  sunlight
• 18:11
  in
• 18:11
  your
• 18:11
  eyes
• 18:11
  within
• 18:11
  10
• 18:11
  minutes,
• 18:12
  but
• 18:12
  you
• 18:12
  are
• 18:12
  gonna
• 18:12
  have
• 18:13
  plenty
• 18:13
  of
• 18:13
  blue
• 18:13
  light.
• 18:14
  From
• 18:14
  your
• 18:14
  LED
• 18:15
  light
• 18:15
  bulbs
• 18:15
  or
• 18:16
  whatever
• 18:16
  throughout
• 18:17
  the
• 18:17
  house,
• 18:17
  so
• 18:18
  sunlight
• 18:18
  in
• 18:18
  your
• 18:19
  eyes
• 18:19
  within
• 18:19
  10
• 18:19
  minutes.
• 18:19
  That
• 18:20
  doesn't
• 18:20
  work
• 18:20
  here.
• 18:21
  You
• 18:21
  can
• 18:21
  eat
• 18:22
  breakfast
• 18:22
  within
• 18:22
  60
• 18:23
  minutes
• 18:23
  of
• 18:24
  waking.
• 18:25
  That
• 18:25
  is
• 18:25
  very
• 18:25
  helpful.
• 18:26
  I
• 18:26
  usually
• 18:26
  say
• 18:27
  60
• 18:27
  to
• 18:27
  90
• 18:27
  minutes
• 18:28
  actually,
• 18:28
  because
• 18:29
  60
• 18:30
  to
• 18:30
  90
• 18:30
  minutes
• 18:30
  is
• 18:31
  if
• 18:31
  you
• 18:31
  have
• 18:32
  thyroid
• 18:32
  medicine
• 18:32
  or
• 18:32
  you're
• 18:33
  taking
• 18:33
  a
• 18:33
  medication
• 18:33
  in
• 18:33
  the
• 18:34
  morning
• 18:34
  that
• 18:34
  you
• 18:34
  have
• 18:34
  to
• 18:34
  be
• 18:35
  on
• 18:35
  an
• 18:35
  empty
• 18:35
  stomach.
• 18:36
  You
• 18:36
  do
• 18:36
  have
• 18:37
  to
• 18:37
  wait
• 18:37
  about
• 18:37
  an
• 18:37
  hour
• 18:38
  before
• 18:38
  you
• 18:38
  can
• 18:38
  eat
• 18:39
  and
• 18:39
  sometimes
• 18:39
  you're
• 18:40
  getting
• 18:40
  dressed
• 18:40
  and
• 18:40
  doing
• 18:41
  things,
• 18:41
  and
• 18:42
  at
• 18:42
  least
• 18:42
  within
• 18:42
  that
• 18:42
  first
• 18:43
  90
• 18:43
  minutes
• 18:43
  of
• 18:43
  waiting,
• 18:44
  waking,
• 18:45
  eat.
• 18:45
  That
• 18:45
  breakfast
• 18:45
  that
• 18:46
  we
• 18:46
  just
• 18:46
  talked
• 18:46
  about,
• 18:47
  I
• 18:48
  recommend
• 18:48
  doing
• 18:48
  a
• 18:48
  short
• 18:49
  devotional
• 18:49
  as
• 18:49
  well.
• 18:50
  So
• 18:50
  obviously
• 18:50
  I
• 18:50
  said
• 18:51
  pick
• 18:51
  two,
• 18:51
  but
• 18:52
  doing
• 18:52
  some
• 18:52
  kind
• 18:52
  of
• 18:52
  short
• 18:53
  devotional,
• 18:53
  even
• 18:53
  if
• 18:53
  it's
• 18:54
  just.
• 18:54
  Listening
• 18:55
  to
• 18:55
  your
• 18:55
  church's
• 18:56
  dailies
• 18:56
  on
• 18:56
  their
• 18:56
  app.
• 18:57
  Or
• 18:57
  maybe
• 18:58
  it
• 18:58
  is
• 18:58
  something
• 18:59
  that
• 18:59
  you
• 18:59
  actually
• 18:59
  dive
• 19:00
  into
• 19:00
  the
• 19:00
  word
• 19:00
  and
• 19:01
  and
• 19:01
  learn
• 19:02
  something
• 19:02
  about
• 19:02
  God
• 19:03
  and
• 19:03
  just
• 19:04
  maybe
• 19:04
  it
• 19:04
  is
• 19:04
  a
• 19:04
  time
• 19:05
  that
• 19:05
  you
• 19:05
  write
• 19:05
  out
• 19:06
  a
• 19:06
  devotional
• 19:06
  like,
• 19:07
  like,
• 19:07
  God,
• 19:08
  thank
• 19:08
  you.
• 19:08
  You
• 19:08
  know,
• 19:08
  thank
• 19:09
  you
• 19:09
  for
• 19:09
  this,
• 19:09
  this,
• 19:09
  and
• 19:09
  this.
• 19:10
  Maybe
• 19:10
  it's
• 19:10
  a
• 19:10
  gratitude
• 19:11
  journal.
• 19:11
  Something
• 19:12
  like
• 19:12
  that
• 19:12
  would
• 19:12
  be
• 19:12
  very
• 19:13
  helpful
• 19:13
  in
• 19:13
  the
• 19:13
  morning.
• 19:14
  And
• 19:15
  then
• 19:15
  the
• 19:15
  last
• 19:15
  option
• 19:16
  for
• 19:16
  your
• 19:16
  morning
• 19:16
  routine
• 19:17
  is
• 19:17
  one
• 19:17
  body
• 19:18
  movement.
• 19:19
  So
• 19:19
  something
• 19:19
  I
• 19:20
  like
• 19:20
  to
• 19:20
  do
• 19:21
  is
• 19:21
  to
• 19:21
  connect
• 19:22
  with
• 19:22
  my
• 19:22
  body.
• 19:23
  I
• 19:23
  think
• 19:24
  that
• 19:24
  connecting
• 19:24
  with
• 19:25
  my
• 19:25
  body
• 19:25
  is
• 19:25
  important
• 19:26
  because
• 19:27
  I
• 19:27
  spent
• 19:27
  so
• 19:28
  many
• 19:28
  years
• 19:28
  disconnected
• 19:29
  from
• 19:29
  it.
• 19:30
  I
• 19:30
  ignored
• 19:31
  every
• 19:31
  single
• 19:32
  feeling.
• 19:33
  Every
• 19:33
  single,
• 19:33
  like
• 19:34
  when
• 19:34
  I
• 19:34
  say
• 19:34
  feeling,
• 19:34
  I
• 19:34
  mean
• 19:34
  emotion.
• 19:35
  I
• 19:36
  ignored
• 19:36
  every
• 19:36
  single
• 19:37
  element
• 19:37
  of
• 19:37
  pain.
• 19:39
  I
• 19:39
  ignored
• 19:39
  every
• 19:40
  single
• 19:40
  element
• 19:41
  of
• 19:41
  my
• 19:41
  own.
• 19:42
  Intuition
• 19:43
  telling
• 19:43
  me
• 19:43
  something
• 19:43
  was
• 19:44
  off.
• 19:45
  And
• 19:45
  so
• 19:46
  I
• 19:46
  think
• 19:46
  it's
• 19:46
  important
• 19:47
  for
• 19:47
  me,
• 19:47
  and
• 19:47
  so
• 19:47
  what
• 19:48
  I
• 19:48
  do
• 19:48
  every
• 19:48
  morning
• 19:49
  after
• 19:49
  I'm
• 19:49
  done
• 19:49
  with
• 19:49
  reading
• 19:50
  my
• 19:50
  Bible
• 19:50
  is
• 19:50
  I
• 19:50
  kind
• 19:51
  of
• 19:51
  sit
• 19:51
  there
• 19:52
  and
• 19:52
  I
• 19:52
  practice
• 19:53
  breathing,
• 19:53
  making
• 19:53
  sure
• 19:54
  that
• 19:54
  my
• 19:54
  shoulders
• 19:54
  aren't
• 19:55
  in
• 19:55
  or
• 19:55
  my
• 19:55
  shoulders
• 19:55
  aren't
• 19:56
  in
• 19:56
  my
• 19:56
  ears,
• 19:56
  and
• 19:56
  I
• 19:57
  make
• 19:57
  sure
• 19:57
  that
• 19:58
  I'm
• 19:58
  breathing
• 19:58
  through
• 19:58
  my
• 19:59
  diaphragm
• 19:59
  down
• 19:59
  into
• 20:00
  my
• 20:00
  pelvic
• 20:00
  floor
• 20:00
  and
• 20:01
  back
• 20:01
  up
• 20:02
  and
• 20:02
  making
• 20:03
  sure
• 20:03
  that
• 20:03
  the
• 20:03
  breath
• 20:03
  pattern
• 20:04
  is
• 20:04
  there.
• 20:05
  So
• 20:06
  those
• 20:06
  are
• 20:06
  two
• 20:06
  different
• 20:07
  ways
• 20:07
  that
• 20:07
  you
• 20:07
  can
• 20:07
  actually
• 20:08
  address
• 20:09
  your
• 20:09
  morning
• 20:10
  routine
• 20:10
  and
• 20:11
  your
• 20:11
  nighttime
• 20:11
  routine.
• 20:12
  And
• 20:12
  I
• 20:13
  don't
• 20:13
  want
• 20:13
  you
• 20:13
  to
• 20:14
  think
• 20:14
  about
• 20:14
  this
• 20:15
  as
• 20:15
  like,
• 20:15
  oh
• 20:15
  my
• 20:15
  gosh,
• 20:16
  I
• 20:16
  need
• 20:16
  to
• 20:16
  create
• 20:16
  this
• 20:16
  perfect
• 20:17
  lifestyle
• 20:17
  because
• 20:17
  that's
• 20:18
  not
• 20:18
  true.
• 20:19
  When
• 20:19
  you
• 20:19
  create
• 20:19
  a
• 20:19
  perfect
• 20:20
  lifestyle,
• 20:20
  you're
• 20:21
  actually
• 20:21
  creating
• 20:22
  a
• 20:22
  dysregulated
• 20:23
  nervous
• 20:23
  system.
• 20:25
  So
• 20:25
  this
• 20:25
  whole
• 20:26
  idea
• 20:27
  of
• 20:27
  part
• 20:27
  two,
• 20:28
  the,
• 20:28
  the
• 20:28
  second
• 20:29
  change
• 20:29
  I
• 20:29
  want
• 20:29
  you
• 20:29
  to
• 20:30
  make,
• 20:30
  it's
• 20:31
  about
• 20:31
  creating
• 20:31
  regulation
• 20:32
  in
• 20:32
  your
• 20:32
  body
• 20:33
  so
• 20:33
  that
• 20:33
  your
• 20:34
  habits
• 20:34
  can
• 20:34
  actually
• 20:35
  stick.
• 20:35
  Okay?
• 20:37
  The
• 20:37
  third
• 20:37
  thing
• 20:38
  I
• 20:38
  highly
• 20:38
  recommend
• 20:39
  people
• 20:39
  doing,
• 20:40
  especially
• 20:40
  women
• 20:40
  that
• 20:40
  come
• 20:41
  into
• 20:41
  the
• 20:41
  clinic
• 20:41
  or
• 20:42
  are
• 20:42
  in
• 20:42
  the
• 20:42
  blood
• 20:43
  sugar
• 20:43
  explorers
• 20:44
  or
• 20:44
  in
• 20:45
  the
• 20:45
  adventures,
• 20:46
  is
• 20:46
  hydration
• 20:47
  and
• 20:47
  protein.
• 20:48
  Thresholds.
• 20:50
  So
• 20:50
  this
• 20:51
  is
• 20:51
  the
• 20:51
  third
• 20:51
  thing.
• 20:51
  The
• 20:51
  first
• 20:52
  thing
• 20:52
  is
• 20:52
  breakfast.
• 20:53
  The
• 20:53
  second
• 20:53
  thing
• 20:54
  is
• 20:54
  the
• 20:54
  nighttime
• 20:55
  and
• 20:55
  morning
• 20:56
  routines,
• 20:57
  and
• 20:57
  the
• 20:57
  third
• 20:57
  ta.
• 20:58
  Third
• 20:58
  thing
• 20:59
  is
• 20:59
  about
• 20:59
  hydration
• 21:00
  and
• 21:00
  protein
• 21:00
  thresholds.
• 21:02
  We
• 21:03
  are
• 21:03
  taught
• 21:03
  as
• 21:04
  women
• 21:04
  to
• 21:04
  chronically
• 21:05
  underfeed
• 21:05
  ourselves.
• 21:06
  We
• 21:07
  think
• 21:07
  that
• 21:07
  less
• 21:08
  is
• 21:08
  more
• 21:08
  and
• 21:09
  less
• 21:09
  is
• 21:09
  going
• 21:10
  to
• 21:10
  make
• 21:10
  everything
• 21:10
  so
• 21:10
  much
• 21:11
  better.
• 21:11
  So
• 21:12
  we
• 21:12
  tend
• 21:13
  to
• 21:13
  undereat
• 21:14
  protein
• 21:14
  because
• 21:14
  we're
• 21:14
  scared
• 21:15
  that
• 21:15
  we
• 21:15
  won't
• 21:15
  get
• 21:15
  to
• 21:15
  have
• 21:16
  that
• 21:16
  sweet
• 21:16
  or
• 21:16
  that
• 21:16
  chocolate
• 21:17
  or
• 21:17
  something
• 21:17
  later.
• 21:18
  We
• 21:18
  under
• 21:19
  drink
• 21:19
  water
• 21:19
  because
• 21:20
  we
• 21:20
  want
• 21:20
  to
• 21:20
  have
• 21:20
  our
• 21:20
  coffee.
• 21:22
  And
• 21:22
  then
• 21:23
  we
• 21:23
  wonder
• 21:24
  why
• 21:24
  we
• 21:24
  feel
• 21:24
  terrible.
• 21:25
  We
• 21:25
  wonder
• 21:25
  why
• 21:25
  we're
• 21:26
  irritable.
• 21:26
  We
• 21:26
  wonder
• 21:27
  why
• 21:27
  we're
• 21:27
  having
• 21:27
  hormone
• 21:27
  problems
• 21:28
  and
• 21:28
  all
• 21:28
  of
• 21:28
  the
• 21:28
  things.
• 21:30
  So
• 21:30
  the
• 21:30
  hydration
• 21:31
  goal
• 21:32
  is
• 21:32
  half
• 21:32
  your
• 21:32
  body
• 21:33
  weight
• 21:33
  and
• 21:33
  ounces
• 21:34
  of
• 21:34
  water
• 21:34
  per
• 21:35
  day.
• 21:35
  So
• 21:35
  if
• 21:35
  you
• 21:35
  are
• 21:36
  an
• 21:36
  overseas
• 21:37
  listener,
• 21:38
  that
• 21:38
  would
• 21:38
  be
• 21:38
  half
• 21:39
  your
• 21:39
  body
• 21:39
  weight
• 21:39
  in
• 21:39
  pounds
• 21:40
  and
• 21:40
  ounces
• 21:41
  of
• 21:41
  water
• 21:42
  per
• 21:42
  day.
• 21:43
  So.
• 21:44
  What
• 21:44
  that
• 21:44
  looks
• 21:45
  like
• 21:45
  is
• 21:45
  if
• 21:45
  you
• 21:45
  are
• 21:46
  a
• 21:46
  hundred
• 21:46
  pounds,
• 21:46
  you
• 21:47
  need
• 21:47
  to
• 21:47
  be
• 21:47
  drinking
• 21:47
  a
• 21:48
  minimum
• 21:48
  of
• 21:49
  50
• 21:49
  ounces
• 21:50
  of
• 21:50
  water
• 21:50
  per
• 21:50
  day.
• 21:51
  Now,
• 21:52
  not
• 21:52
  all
• 21:52
  water
• 21:53
  is
• 21:53
  equal,
• 21:53
  and
• 21:53
  I'm
• 21:53
  always
• 21:54
  going
• 21:54
  to
• 21:54
  say
• 21:54
  this.
• 21:55
  I
• 21:55
  think
• 21:56
  I
• 21:56
  do
• 21:56
  have
• 21:56
  a
• 21:56
  podcast
• 21:57
  episode.
• 21:57
  I
• 21:57
  will
• 21:58
  have
• 21:58
  that
• 21:58
  linked
• 21:58
  down
• 21:58
  below
• 21:59
  as
• 21:59
  well.
• 22:00
  Um,
• 22:01
  I
• 22:01
  think
• 22:01
  there
• 22:01
  is
• 22:01
  a
• 22:01
  hydration
• 22:02
  episode
• 22:03
  that
• 22:03
  you
• 22:03
  can
• 22:03
  listen
• 22:03
  to
• 22:04
  about
• 22:04
  my
• 22:04
  water
• 22:04
  recommendations,
• 22:05
  so
• 22:05
  I
• 22:05
  won't
• 22:05
  go
• 22:06
  into
• 22:06
  it
• 22:06
  totally.
• 22:07
  But
• 22:07
  I
• 22:07
  recommend
• 22:08
  you
• 22:08
  drinking
• 22:08
  distilled
• 22:09
  water
• 22:09
  or
• 22:09
  reverse
• 22:09
  osmosis
• 22:10
  water.
• 22:11
  And
• 22:11
  these
• 22:11
  are
• 22:12
  the
• 22:12
  two
• 22:12
  distilled
• 22:12
  is
• 22:13
  the
• 22:13
  most
• 22:13
  purest
• 22:13
  water
• 22:14
  you
• 22:14
  can
• 22:14
  drink.
• 22:15
  Know
• 22:15
  it
• 22:15
  is
• 22:15
  not
• 22:15
  gonna
• 22:15
  dehydrate
• 22:16
  you.
• 22:16
  That
• 22:16
  is
• 22:16
  a
• 22:17
  falsehood
• 22:17
  if
• 22:17
  you're
• 22:17
  eating
• 22:18
  quality
• 22:18
  food.
• 22:19
  And
• 22:19
  you
• 22:19
  are,
• 22:20
  I
• 22:20
  mean,
• 22:21
  everything
• 22:21
  in
• 22:21
  the,
• 22:21
  in
• 22:21
  the
• 22:22
  United
• 22:22
  States
• 22:22
  at
• 22:22
  least
• 22:22
  is
• 22:22
  fortified.
• 22:23
  You
• 22:23
  are
• 22:24
  not
• 22:24
  gonna
• 22:24
  deplete
• 22:24
  yourself
• 22:25
  of
• 22:25
  minerals
• 22:26
  that
• 22:26
  first
• 22:26
  two
• 22:26
  weeks.
• 22:26
  You
• 22:27
  are
• 22:27
  going
• 22:27
  to
• 22:27
  pee
• 22:27
  a
• 22:27
  lot
• 22:28
  because
• 22:28
  it
• 22:28
  is
• 22:28
  actually
• 22:29
  take
• 22:29
  detoxing
• 22:30
  your
• 22:30
  kidneys
• 22:30
  and
• 22:30
  your,
• 22:31
  um,
• 22:32
  your,
• 22:32
  um.
• 22:34
  Urinary
• 22:35
  system,
• 22:35
  and
• 22:36
  so
• 22:36
  you'll
• 22:36
  pee
• 22:36
  a
• 22:36
  lot
• 22:36
  for
• 22:37
  that
• 22:37
  first
• 22:37
  two
• 22:37
  weeks,
• 22:37
  but
• 22:37
  then
• 22:38
  all
• 22:38
  of
• 22:38
  a
• 22:38
  sudden
• 22:38
  you
• 22:38
  start
• 22:39
  craving
• 22:39
  water
• 22:39
  and
• 22:40
  you
• 22:40
  pee
• 22:40
  less.
• 22:40
  So
• 22:41
  it's
• 22:41
  quite
• 22:41
  amazing.
• 22:41
  If
• 22:42
  you
• 22:42
  would
• 22:42
  just
• 22:43
  do
• 22:43
  that,
• 22:43
  that
• 22:43
  would
• 22:43
  be
• 22:44
  super
• 22:44
  helpful.
• 22:45
  The
• 22:45
  protein
• 22:46
  goal
• 22:46
  is
• 22:47
  around.
• 22:48
  I
• 22:48
  think
• 22:49
  that
• 22:49
  actually
• 22:49
  the
• 22:49
  c
• 22:50
  the
• 22:50
  national
• 22:51
  or
• 22:51
  our
• 22:52
  health,
• 22:53
  I
• 22:53
  love
• 22:53
  our
• 22:53
  health
• 22:53
  secretary.
• 22:54
  Um,
• 22:55
  RFK
• 22:56
  Junior
• 22:56
  actually
• 22:56
  came
• 22:57
  out
• 22:57
  and
• 22:57
  flipped
• 22:57
  that,
• 22:58
  flipped
• 22:58
  the
• 22:59
  food
• 22:59
  pyramid.
• 23:00
  What
• 23:00
  I
• 23:00
  would
• 23:00
  like,
• 23:00
  what
• 23:00
  I
• 23:01
  would
• 23:01
  recommend
• 23:01
  doing
• 23:02
  is
• 23:02
  around
• 23:03
  one
• 23:04
  gram
• 23:04
  of
• 23:04
  protein
• 23:05
  per
• 23:05
  lean
• 23:06
  kilogram
• 23:07
  of
• 23:07
  body
• 23:07
  mass
• 23:07
  that
• 23:08
  you
• 23:08
  have
• 23:08
  on
• 23:08
  your
• 23:08
  body.
• 23:09
  So
• 23:10
  one
• 23:10
  gram
• 23:10
  of
• 23:10
  protein.
• 23:12
  So
• 23:13
  not
• 23:13
  kilogram,
• 23:13
  I'm
• 23:13
  sorry,
• 23:14
  of
• 23:14
  pound.
• 23:14
  So
• 23:15
  let's
• 23:15
  say
• 23:15
  you
• 23:15
  wanna
• 23:15
  weigh,
• 23:16
  and
• 23:16
  this
• 23:17
  is
• 23:17
  healthy
• 23:17
  for
• 23:17
  you,
• 23:18
  let's
• 23:18
  just
• 23:18
  say
• 23:18
  you,
• 23:18
  your
• 23:19
  body,
• 23:19
  you
• 23:19
  are
• 23:19
  supposed
• 23:20
  to
• 23:20
  weigh
• 23:20
  around
• 23:21
  160
• 23:22
  pounds.
• 23:23
  You
• 23:23
  should
• 23:24
  ideally
• 23:25
  be
• 23:25
  eating
• 23:25
  around
• 23:26
  160
• 23:27
  grams
• 23:27
  of
• 23:27
  protein
• 23:28
  a
• 23:28
  day.
• 23:28
  Now,
• 23:29
  oftentimes
• 23:30
  women
• 23:30
  are
• 23:30
  not
• 23:31
  doing
• 23:31
  that
• 23:31
  and
• 23:31
  you're
• 23:31
  like,
• 23:31
  oh
• 23:31
  my
• 23:31
  gosh,
• 23:32
  that's
• 23:32
  so
• 23:32
  much
• 23:32
  food.
• 23:33
  Well,
• 23:33
  I
• 23:33
  guarantee
• 23:34
  you're
• 23:34
  probably
• 23:34
  eating
• 23:34
  that
• 23:34
  many
• 23:35
  calories
• 23:35
  a
• 23:35
  day.
• 23:36
  It's
• 23:36
  just
• 23:36
  that
• 23:36
  you
• 23:36
  need
• 23:36
  to
• 23:37
  adjust
• 23:37
  where
• 23:37
  the
• 23:37
  food
• 23:38
  is
• 23:38
  coming
• 23:38
  from
• 23:38
  first
• 23:39
  of
• 23:39
  all.
• 23:39
  Second
• 23:40
  of
• 23:40
  all,
• 23:40
  if
• 23:40
  you
• 23:41
  are,
• 23:42
  if
• 23:42
  you
• 23:42
  are
• 23:43
  someone
• 23:43
  who
• 23:43
  has
• 23:44
  not
• 23:44
  eaten
• 23:44
  a
• 23:44
  lot
• 23:45
  of
• 23:45
  protein,
• 23:45
  you
• 23:45
  need
• 23:45
  to
• 23:45
  work
• 23:46
  your
• 23:46
  way
• 23:46
  up.
• 23:46
  Don't
• 23:46
  just
• 23:47
  go,
• 23:47
  you
• 23:47
  know,
• 23:48
  like
• 23:49
  bombing
• 23:50
  yourself
• 23:50
  with
• 23:50
  protein.
• 23:51
  Don't
• 23:51
  do
• 23:51
  that.
• 23:51
  'cause
• 23:52
  then
• 23:52
  you're
• 23:52
  gonna
• 23:52
  clog
• 23:52
  up
• 23:52
  your
• 23:52
  bowels.
• 23:53
  Don't
• 23:53
  do
• 23:54
  that.
• 23:54
  Work
• 23:55
  your
• 23:55
  way
• 23:55
  up
• 23:55
  to
• 23:55
  getting
• 23:56
  the
• 23:56
  right
• 23:56
  amount
• 23:56
  of
• 23:56
  protein
• 23:57
  in
• 23:57
  your
• 23:57
  body.
• 23:58
  I
• 23:58
  highly
• 23:59
  recommend
• 23:59
  that
• 23:59
  no
• 24:00
  woman
• 24:00
  eat
• 24:00
  less
• 24:01
  than
• 24:01
  a
• 24:01
  hundred
• 24:01
  and
• 24:02
  110
• 24:03
  grams
• 24:03
  of
• 24:03
  protein
• 24:04
  per
• 24:04
  day.
• 24:04
  If
• 24:05
  you
• 24:05
  are
• 24:05
  on
• 24:05
  the
• 24:06
  lighter
• 24:06
  side,
• 24:06
  I
• 24:06
  would
• 24:06
  say
• 24:07
  if
• 24:07
  you
• 24:07
  were
• 24:07
  like
• 24:07
  a
• 24:07
  hundred
• 24:08
  and.
• 24:09
  130
• 24:10
  some
• 24:10
  pounds
• 24:11
  or
• 24:11
  less.
• 24:11
  Again,
• 24:11
  this
• 24:11
  is
• 24:12
  not
• 24:12
  medical
• 24:12
  advice.
• 24:12
  This
• 24:13
  is
• 24:13
  just
• 24:13
  ideal,
• 24:14
  uh,
• 24:15
  advice
• 24:15
  and
• 24:16
  from
• 24:16
  my
• 24:16
  recommendations
• 24:17
  and
• 24:17
  my
• 24:18
  experience,
• 24:18
  I
• 24:18
  would
• 24:19
  say
• 24:19
  if
• 24:19
  you're
• 24:19
  like
• 24:19
  135
• 24:20
  pounds
• 24:21
  or
• 24:21
  less,
• 24:21
  get
• 24:22
  no
• 24:22
  less
• 24:22
  than
• 24:22
  110
• 24:23
  grams
• 24:23
  of
• 24:23
  protein.
• 24:25
  If
• 24:25
  you
• 24:25
  are
• 24:26
  140
• 24:26
  pounds
• 24:27
  till,
• 24:27
  let's
• 24:27
  just
• 24:28
  say
• 24:28
  165
• 24:30
  pounds,
• 24:30
  I
• 24:30
  would
• 24:30
  highly
• 24:31
  recommend
• 24:31
  getting
• 24:31
  around
• 24:32
  no
• 24:32
  less
• 24:33
  than
• 24:33
  125
• 24:36
  to
• 24:36
  one
• 24:36
  40
• 24:37
  grams
• 24:37
  of
• 24:37
  protein.
• 24:38
  And
• 24:39
  if
• 24:39
  your
• 24:39
  body
• 24:39
  weight
• 24:40
  is
• 24:40
  above
• 24:40
  that
• 24:40
  or
• 24:41
  around
• 24:41
  that,
• 24:42
  uh,
• 24:42
  just
• 24:42
  let
• 24:42
  me
• 24:42
  know
• 24:43
  and
• 24:43
  I
• 24:43
  would
• 24:43
  be
• 24:43
  happy
• 24:43
  to
• 24:43
  help
• 24:44
  you
• 24:44
  figure
• 24:44
  that
• 24:44
  out
• 24:45
  quickly.
• 24:46
  Again,
• 24:46
  these
• 24:46
  are
• 24:47
  just
• 24:47
  recommendations.
• 24:48
  They're
• 24:48
  not
• 24:48
  medical
• 24:49
  advice
• 24:49
  or
• 24:49
  anything
• 24:50
  like
• 24:50
  that,
• 24:51
  so
• 24:51
  that
• 24:51
  is
• 24:52
  the
• 24:52
  protein
• 24:53
  goals.
• 24:53
  So
• 24:54
  hydration
• 24:54
  and
• 24:54
  protein
• 24:55
  and.
• 24:56
  As
• 24:56
  we
• 24:56
  have
• 24:56
  more
• 24:57
  muscle,
• 24:57
  as
• 24:58
  we
• 24:58
  have
• 24:58
  more
• 24:58
  age,
• 24:59
  as
• 24:59
  we
• 24:59
  have
• 25:00
  different
• 25:00
  goals,
• 25:01
  we
• 25:01
  need
• 25:01
  more
• 25:01
  protein.
• 25:02
  So
• 25:02
  I
• 25:02
  do
• 25:02
  a
• 25:02
  lot
• 25:03
  of
• 25:03
  Olympic
• 25:03
  lifting.
• 25:04
  I
• 25:04
  do
• 25:04
  a
• 25:04
  lot
• 25:04
  of,
• 25:04
  I
• 25:04
  have
• 25:05
  a
• 25:05
  lot
• 25:05
  of
• 25:05
  muscle
• 25:05
  mass
• 25:05
  on
• 25:05
  my
• 25:06
  body,
• 25:06
  and
• 25:06
  so
• 25:06
  I
• 25:07
  actually
• 25:07
  eat
• 25:07
  no
• 25:08
  less
• 25:08
  than
• 25:08
  165
• 25:09
  grams
• 25:10
  of
• 25:10
  protein
• 25:10
  a
• 25:10
  day.
• 25:11
  Yes,
• 25:11
  it's
• 25:11
  a
• 25:11
  lot
• 25:11
  of
• 25:11
  protein.
• 25:12
  Yes,
• 25:12
  I
• 25:12
  have
• 25:13
  to
• 25:13
  drink
• 25:13
  it
• 25:13
  sometimes,
• 25:14
  but
• 25:14
  I
• 25:15
  don't
• 25:15
  use
• 25:15
  it
• 25:15
  as
• 25:15
  a
• 25:15
  meal
• 25:16
  replacement.
• 25:16
  I
• 25:16
  actually
• 25:17
  use
• 25:17
  it
• 25:17
  as,
• 25:18
  okay,
• 25:18
  I
• 25:18
  didn't
• 25:18
  eat
• 25:19
  enough.
• 25:19
  I
• 25:19
  don't
• 25:19
  have
• 25:19
  enough
• 25:20
  time
• 25:20
  to
• 25:20
  eat
• 25:20
  it.
• 25:21
  I'm
• 25:21
  going
• 25:21
  to
• 25:21
  drink
• 25:22
  it,
• 25:22
  and
• 25:22
  I
• 25:22
  make
• 25:23
  sure
• 25:23
  that
• 25:23
  most
• 25:23
  of
• 25:24
  my
• 25:24
  protein
• 25:24
  comes
• 25:25
  from
• 25:25
  food.
• 25:27
  When
• 25:27
  your
• 25:27
  hydration
• 25:28
  and
• 25:28
  protein
• 25:29
  are
• 25:29
  low,
• 25:29
  your
• 25:30
  blood
• 25:30
  sugar
• 25:30
  is
• 25:30
  going
• 25:31
  to
• 25:31
  crash.
• 25:31
  You
• 25:32
  have
• 25:32
  cravings
• 25:32
  that
• 25:33
  are
• 25:33
  going
• 25:33
  to
• 25:33
  just
• 25:33
  kind
• 25:33
  of
• 25:33
  increase
• 25:34
  and
• 25:34
  you're
• 25:34
  gonna
• 25:34
  crave.
• 25:35
  You're
• 25:36
  gonna
• 25:36
  crave
• 25:36
  highly
• 25:37
  refined
• 25:37
  sweetss
• 25:38
  and
• 25:38
  highly
• 25:38
  refined
• 25:39
  carbs.
• 25:40
  Your
• 25:40
  ho
• 25:40
  hormones
• 25:41
  start
• 25:41
  to
• 25:41
  dysregulate.
• 25:42
  Your
• 25:42
  metabolism
• 25:43
  will
• 25:43
  slow
• 25:43
  down.
• 25:44
  Your
• 25:44
  digestion
• 25:45
  is
• 25:45
  gonna
• 25:45
  suffer.
• 25:46
  And
• 25:46
  when
• 25:46
  I
• 25:46
  say
• 25:46
  metabolism
• 25:47
  slows
• 25:47
  down
• 25:47
  and
• 25:48
  digestion
• 25:48
  suffers,
• 25:49
  when
• 25:49
  you
• 25:49
  eat
• 25:49
  too
• 25:50
  low,
• 25:50
  it's
• 25:50
  because
• 25:51
  your
• 25:51
  digestion,
• 25:52
  you
• 25:52
  are
• 25:52
  gonna
• 25:52
  have
• 25:52
  reflux
• 25:53
  issues.
• 25:53
  You're
• 25:53
  going
• 25:54
  to
• 25:54
  also
• 25:54
  have.
• 25:55
  Probably
• 25:56
  some,
• 25:57
  um,
• 25:57
  constipation.
• 25:57
  You
• 25:58
  might
• 25:58
  have
• 25:58
  some
• 25:58
  bloating,
• 25:59
  those
• 25:59
  kinds
• 25:59
  of
• 25:59
  things.
• 26:00
  But
• 26:00
  also
• 26:01
  the
• 26:01
  more
• 26:01
  protein
• 26:02
  you
• 26:02
  eat,
• 26:02
  the
• 26:02
  higher
• 26:03
  your
• 26:03
  metabolism
• 26:03
  is
• 26:04
  and
• 26:04
  you
• 26:04
  can
• 26:04
  actually
• 26:04
  eat
• 26:04
  more
• 26:05
  food.
• 26:05
  How
• 26:05
  fun
• 26:06
  is
• 26:06
  that?
• 26:06
  It
• 26:06
  actually
• 26:06
  helps
• 26:06
  you
• 26:06
  lose
• 26:07
  weight.
• 26:07
  The
• 26:07
  more
• 26:07
  protein
• 26:08
  you
• 26:08
  eat.
• 26:08
  If
• 26:09
  you're
• 26:09
  not
• 26:09
  eating
• 26:09
  enough
• 26:09
  protein
• 26:10
  and
• 26:10
  getting
• 26:10
  enough
• 26:10
  hydration,
• 26:11
  your
• 26:11
  mood
• 26:11
  will
• 26:12
  tank.
• 26:13
  Your
• 26:13
  fatigue
• 26:14
  will.
• 26:14
  Worse,
• 26:15
  and
• 26:15
  your
• 26:15
  recovery
• 26:16
  is
• 26:16
  going
• 26:16
  to
• 26:16
  plummet.
• 26:16
  If
• 26:17
  you're
• 26:17
  working,
• 26:17
  if
• 26:17
  you
• 26:17
  just
• 26:18
  had
• 26:18
  a
• 26:18
  surgery
• 26:18
  or
• 26:19
  maybe
• 26:19
  you
• 26:19
  have
• 26:19
  been
• 26:20
  in
• 26:20
  physical
• 26:20
  therapy
• 26:20
  and
• 26:20
  you're
• 26:20
  doing
• 26:21
  some
• 26:21
  things,
• 26:21
  or
• 26:22
  maybe
• 26:22
  you're
• 26:22
  do
• 26:23
  at
• 26:23
  the
• 26:23
  gym
• 26:23
  and
• 26:23
  you're
• 26:24
  like
• 26:24
  needing
• 26:24
  to
• 26:24
  recover,
• 26:25
  if
• 26:25
  you're
• 26:25
  not
• 26:25
  eating
• 26:25
  enough
• 26:26
  protein,
• 26:26
  you're
• 26:26
  not
• 26:27
  going
• 26:27
  to
• 26:27
  set
• 26:27
  yourself,
• 26:28
  yourself
• 26:28
  up
• 26:28
  for
• 26:28
  recovery,
• 26:29
  and
• 26:29
  also
• 26:30
  if
• 26:30
  you're
• 26:30
  not
• 26:30
  getting
• 26:30
  enough
• 26:31
  hydration.
• 26:32
  So
• 26:33
  these
• 26:33
  two
• 26:33
  things
• 26:34
  alone,
• 26:34
  these
• 26:35
  two
• 26:35
  numbers,
• 26:35
  the
• 26:36
  amount
• 26:36
  of
• 26:36
  water
• 26:37
  and
• 26:37
  the
• 26:37
  amount
• 26:38
  of
• 26:38
  protein
• 26:38
  you
• 26:38
  should
• 26:38
  have.
• 26:39
  These
• 26:40
  two
• 26:40
  things
• 26:40
  alone
• 26:40
  change
• 26:41
  women's
• 26:41
  lives
• 26:41
  and
• 26:42
  inside
• 26:42
  blood
• 26:42
  sugar
• 26:43
  explorers.
• 26:43
  We
• 26:43
  track
• 26:44
  these
• 26:44
  numbers
• 26:44
  without
• 26:45
  obsession.
• 26:45
  We
• 26:45
  build
• 26:46
  your
• 26:46
  confidence
• 26:47
  around
• 26:47
  food
• 26:48
  and
• 26:48
  lifestyle.
• 26:49
  We
• 26:49
  remove
• 26:49
  that
• 26:50
  guilt
• 26:50
  that
• 26:50
  you
• 26:50
  may
• 26:51
  have
• 26:51
  put
• 26:51
  there
• 26:52
  that
• 26:52
  doesn't
• 26:52
  need
• 26:53
  to
• 26:53
  be
• 26:53
  there.
• 26:53
  We
• 26:54
  focus
• 26:54
  on
• 26:54
  what
• 26:54
  actually
• 26:55
  works
• 26:55
  because
• 26:56
  again,
• 26:56
  if
• 26:56
  it's,
• 26:56
  if
• 26:57
  it's
• 26:57
  isn't
• 26:57
  simple,
• 26:58
  it
• 26:58
  isn't
• 26:58
  sustainable.
• 27:00
  So
• 27:01
  here
• 27:01
  is
• 27:01
  that
• 27:02
  deeper
• 27:02
  piece.
• 27:02
  I'm
• 27:02
  always
• 27:03
  gonna
• 27:03
  go
• 27:03
  deeper
• 27:03
  on
• 27:03
  this.
• 27:04
  Women
• 27:05
  don't
• 27:05
  fail
• 27:05
  because
• 27:06
  they
• 27:06
  can't
• 27:06
  follow
• 27:06
  through.
• 27:07
  They
• 27:07
  actually
• 27:07
  fail
• 27:08
  because
• 27:08
  they
• 27:08
  don't
• 27:08
  believe
• 27:09
  their
• 27:09
  word
• 27:09
  to
• 27:09
  themselves
• 27:10
  matters.
• 27:11
  And
• 27:12
  these
• 27:12
  three
• 27:12
  changes,
• 27:13
  I'm
• 27:13
  asking
• 27:13
  you
• 27:13
  to
• 27:14
  do
• 27:14
  breakfast,
• 27:16
  protein,
• 27:17
  water.
• 27:18
  The
• 27:18
  morning
• 27:19
  and
• 27:19
  night
• 27:19
  routine,
• 27:20
  these
• 27:20
  three
• 27:20
  things
• 27:21
  I'm
• 27:21
  asking
• 27:21
  you
• 27:21
  to
• 27:21
  do,
• 27:22
  they
• 27:22
  are
• 27:23
  all
• 27:23
  about
• 27:24
  your
• 27:24
  identity.
• 27:25
  Every
• 27:26
  breakfast
• 27:26
  you
• 27:26
  stabilize,
• 27:27
  every
• 27:27
  night
• 27:28
  you
• 27:28
  wind
• 27:28
  down
• 27:28
  intentionally.
• 27:29
  Every
• 27:29
  time
• 27:29
  you
• 27:30
  hit
• 27:30
  your
• 27:30
  protein
• 27:30
  goal,
• 27:31
  you
• 27:31
  are
• 27:31
  saying,
• 27:32
  I
• 27:32
  am
• 27:33
  a
• 27:33
  woman
• 27:33
  who
• 27:33
  keeps
• 27:34
  her
• 27:34
  word.
• 27:35
  You're
• 27:35
  not
• 27:36
  the
• 27:36
  woman
• 27:36
  who
• 27:36
  quits
• 27:36
  in
• 27:36
  February.
• 27:37
  You're
• 27:37
  not
• 27:37
  the
• 27:37
  woman
• 27:38
  who
• 27:38
  breaks
• 27:38
  every
• 27:38
  promise
• 27:39
  to
• 27:39
  herself.
• 27:39
  You're
• 27:39
  not
• 27:40
  the
• 27:40
  woman
• 27:40
  who
• 27:40
  sees
• 27:40
  herself
• 27:41
  as
• 27:41
  an
• 27:41
  afterthought.
• 27:42
  This
• 27:42
  is
• 27:43
  how
• 27:43
  identity
• 27:43
  changes.
• 27:44
  It's
• 27:44
  through
• 27:44
  simple,
• 27:45
  consistent.
• 27:45
  Evidence
• 27:46
  that
• 27:46
  your
• 27:46
  body
• 27:46
  can
• 27:47
  believe
• 27:47
  and
• 27:48
  this,
• 27:49
  this
• 27:49
  is
• 27:49
  why
• 27:49
  these
• 27:50
  shifts
• 27:50
  work.
• 27:51
  So
• 27:51
  if
• 27:51
  you're
• 27:52
  listening
• 27:52
  and
• 27:52
  you're
• 27:52
  like,
• 27:53
  okay,
• 27:53
  I
• 27:53
  do.
• 27:54
  I
• 27:54
  do
• 27:54
  these
• 27:55
  things.
• 27:55
  I
• 27:55
  want
• 27:56
  to
• 27:56
  do
• 27:56
  these
• 27:56
  things.
• 27:57
  Uh,
• 27:57
  I
• 27:57
  just
• 27:57
  need
• 27:57
  someone
• 27:58
  to
• 27:58
  help
• 27:58
  me
• 27:58
  stay
• 27:58
  consistent.
• 28:00
  That
• 28:00
  is
• 28:00
  exactly
• 28:00
  why
• 28:01
  I
• 28:01
  created
• 28:01
  Explorers.
• 28:02
  Explorers
• 28:03
  for
• 28:03
  Blood
• 28:03
  Sugar
• 28:03
  Explorers
• 28:04
  is
• 28:04
  built
• 28:04
  for
• 28:05
  these
• 28:05
  foundational
• 28:05
  shifts.
• 28:06
  It
• 28:07
  gives
• 28:07
  you
• 28:07
  structure
• 28:07
  and
• 28:07
  accountability
• 28:08
  and
• 28:08
  coaching
• 28:09
  and
• 28:09
  step-by-step
• 28:10
  implementation.
• 28:11
  It
• 28:11
  helps
• 28:11
  you
• 28:11
  stabilize
• 28:12
  your
• 28:12
  body
• 28:12
  so
• 28:13
  everything
• 28:13
  else
• 28:14
  becomes
• 28:14
  easier.
• 28:15
  And
• 28:15
  if
• 28:15
  you
• 28:16
  know
• 28:16
  your
• 28:16
  deeper
• 28:16
  work.
• 28:17
  Is
• 28:17
  identity
• 28:18
  and
• 28:18
  boundaries
• 28:19
  and
• 28:19
  emotional
• 28:19
  patterns
• 28:20
  in
• 28:20
  childhood
• 28:20
  coping
• 28:20
  and
• 28:21
  spiritual
• 28:21
  alignment.
• 28:22
  Then
• 28:22
  you
• 28:22
  belong
• 28:22
  in
• 28:23
  Adventures.
• 28:24
  Blood
• 28:24
  Sugar
• 28:25
  Explorers
• 28:25
  stabilizes
• 28:26
  the
• 28:26
  body
• 28:27
  adventurers
• 28:28
  transforms
• 28:28
  the
• 28:29
  woman.
• 28:29
  You
• 28:29
  can
• 28:30
  DM
• 28:30
  Me
• 28:30
  Adventure
• 28:31
  or
• 28:31
  Blood
• 28:31
  Sugar
• 28:32
  Explorer
• 28:32
  and
• 28:33
  I
• 28:33
  will
• 28:33
  help
• 28:33
  you
• 28:33
  figure
• 28:33
  out
• 28:34
  which
• 28:34
  one
• 28:34
  fits
• 28:34
  best
• 28:34
  or
• 28:35
  send
• 28:35
  us
• 28:35
  an
• 28:35
  email
• 28:35
  hello@wildernessofwellness.com
• 28:38
  or
• 28:38
  simply
• 28:38
  click
• 28:38
  the
• 28:38
  links
• 28:39
  down
• 28:39
  below
• 28:40
  in
• 28:40
  the
• 28:40
  show
• 28:40
  notes.
• 28:41
  Share
• 28:42
  this
• 28:42
  episode
• 28:42
  with
• 28:43
  a
• 28:43
  friend
• 28:43
  who
• 28:43
  overcomplicates
• 28:44
  everything,
• 28:45
  and
• 28:45
  I
• 28:45
  promise
• 28:46
  you
• 28:46
  she's
• 28:46
  gonna
• 28:46
  thank
• 28:47
  you
• 28:47
  and
• 28:47
  I
• 28:47
  will
• 28:47
  see
• 28:47
  you
• 28:48
  on
• 28:48
  Friday
• 28:49
  at
• 28:49
  our
• 28:49
  across
• 28:49
  the
• 28:49
  table
• 28:50
  conversation.
• 28:53
  Thanks
• 28:53
  for
• 28:53
  listening
• 28:53
  to
• 28:53
  The
• 28:53
  Crying
• 28:54
  in
• 28:54
  My
• 28:54
  Cheesecake
• 28:54
  podcast.
• 28:55
  If
• 28:55
  this
• 28:55
  episode
• 28:56
  spoke
• 28:56
  to
• 28:56
  you
• 28:56
  even
• 28:57
  in
• 28:57
  the
• 28:57
  smallest
• 28:57
  way,
• 28:58
  don't
• 28:58
  keep
• 28:58
  it
• 28:58
  for
• 28:58
  yourself.
• 28:59
  Share
• 28:59
  it
• 28:59
  with
• 28:59
  a
• 28:59
  friend
• 29:00
  who's
• 29:00
  ready
• 29:00
  for
• 29:00
  real
• 29:01
  change
• 29:01
  and
• 29:02
  listen.
• 29:02
  Your
• 29:02
  next
• 29:02
  step
• 29:03
  matters.
• 29:03
  Check
• 29:04
  the
• 29:04
  show
• 29:04
  notes
• 29:04
  for
• 29:04
  links,
• 29:05
  resources,
• 29:05
  and
• 29:06
  ways
• 29:06
  to
• 29:06
  work
• 29:06
  with
• 29:06
  me,
• 29:07
  whether
• 29:07
  you're
• 29:07
  ready
• 29:07
  to
• 29:07
  step
• 29:07
  into
• 29:08
  adventures,
• 29:08
  blood
• 29:09
  sugar,
• 29:09
  explorers,
• 29:10
  or
• 29:10
  you
• 29:10
  can
• 29:11
  come
• 29:11
  hang
• 29:11
  out
• 29:11
  with
• 29:11
  me
• 29:11
  on.
• 29:12
  Or
• 29:12
  Telegram,
• 29:13
  and
• 29:13
  if
• 29:14
  you
• 29:14
  made
• 29:14
  it
• 29:14
  to
• 29:14
  the
• 29:14
  end,
• 29:14
  come
• 29:15
  tell
• 29:15
  me.
• 29:15
  Send
• 29:15
  me
• 29:15
  a
• 29:15
  DM
• 29:16
  on
• 29:16
  Instagram
• 29:16
  and
• 29:17
  tell
• 29:17
  me
• 29:17
  what
• 29:17
  hit
• 29:17
  home
• 29:17
  for
• 29:18
  you
• 29:18
  today.
• 29:18
  I
• 29:19
  read
• 29:19
  every
• 29:19
  single
• 29:19
  one
• 29:19
  of
• 29:20
  your
• 29:20
  dms
• 29:20
  and
• 29:20
  emails.
• 29:21
  I
• 29:21
  am
• 29:21
  cheering
• 29:22
  for
• 29:22
  you.
• 29:22
  I'm
• 29:22
  praying
• 29:23
  over
• 29:23
  you,
• 29:23
  and
• 29:23
  I
• 29:24
  will
• 29:24
  see
• 29:24
  you
• 29:24
  on
• 29:25
  the
• 29:25
  next
• 29:25
  episode.