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A Healthier Way To Travel! · Health Unscripted

• 0:05
  SPEAKER_00: Welcome back to another episode of Health Unscripted.
• 0:09
  SPEAKER_00: This week I literally just gave a presentation on this topic for one of my clients' companies.
• 0:15
  SPEAKER_00: Um, it was awesome.
• 0:17
  SPEAKER_00: So I want to literally give the presentation as a podcast because I know it'll help so many and why limit it to just one little presentation that I gave.
• 0:25
  SPEAKER_00: So today we're gonna be talking about healthy tips and tricks for traveling vacation, whether it's for work, whether it's for personal, how to stay on track when we're on vacation because we're starting to travel again, you know, the world is opened back up or opening back up, regulations are coming back down, and we're all kind of going on like a free-for-all mindset.
• 0:46
  SPEAKER_00: Like it's been forever since we traveled, so I'm gonna go balls to the wall and eat everything and splurge and indulge and feel like shit when I get back.
• 0:55
  SPEAKER_00: So, how do we not do this and still stick to our health goals?
• 1:00
  SPEAKER_00: And that's what we're gonna be going over today.
• 1:02
  SPEAKER_00: So I'm gonna try and do this as fast as possible.
• 1:04
  SPEAKER_00: I hope it'll still be like a bite-sized episode, but bear with me if not, because y'all know I love my tangents.
• 1:10
  SPEAKER_00: Okay, so since it's in presentation form, it's literally right in front of me instead of me having my basic swirl moments and just really talking.
• 1:17
  SPEAKER_00: So I think we'll stay on track.
• 1:19
  SPEAKER_00: So you cannot see the presentation, but starting out, the biggest tip, regardless of the type of trip that you are going on, is going to be preparation.
• 1:31
  SPEAKER_00: So prepping yourself and your vacation and getting in that mindset is going to help you the most no matter where you're going, what kind of trip you're going.
• 1:40
  SPEAKER_00: So map out as much as you can before your trip to be successful.
• 1:44
  SPEAKER_00: And some of the questions you should ask yourself are: where are you going and what is going to be available to you?
• 1:50
  SPEAKER_00: Is it all eating out?
• 1:52
  SPEAKER_00: Is there stores?
• 1:52
  SPEAKER_00: Is there gyms like is there gyms by you?
• 1:55
  SPEAKER_00: What is available to you for health and fitness, right?
• 1:59
  SPEAKER_00: Like where in the world are you going?
• 2:01
  SPEAKER_00: Will you have a kitchen available to you?
• 2:03
  SPEAKER_00: Are you staying in an Airbnb?
• 2:05
  SPEAKER_00: Are you staying at like a residence in type of situation where you have a kitchen in your hotel or in your in your where you're staying?
• 2:12
  SPEAKER_00: Um, are or are you gonna be eating out every meal, right?
• 2:16
  SPEAKER_00: Like we need to know that too.
• 2:18
  SPEAKER_00: What are your current goals and how committed are you to achieving them?
• 2:23
  SPEAKER_00: So if you don't really have any goals right now, you're in maintenance, you're just kind of hanging out, you don't really care about the scale, you don't really care about body composition, your vacation slash preparation is going to look very different than someone who is in a cutting dieting phase and needs to accurately stay in that so that they can meet their goal.
• 2:41
  SPEAKER_00: You're gonna have to be a little more strict if you're in a current dieting phase.
• 2:45
  SPEAKER_00: So this will help you so much more, right?
• 2:47
  SPEAKER_00: If you're in a weight loss phase or a fat loss phase.
• 2:49
  SPEAKER_00: Um, and then like I said before, are there stores nearby?
• 2:52
  SPEAKER_00: Like what do you have at your disposal where you can maybe get delivery or go for a quick walk and shop?
• 2:58
  SPEAKER_00: What do we have around us?
• 2:59
  SPEAKER_00: So, starting off, what day of travel tips, okay?
• 3:03
  SPEAKER_00: So we wake up in the morning, depending on what time your flight is, could be early morning, could be, you know, later in the day or at night.
• 3:10
  SPEAKER_00: My best advice for you is to eat a balanced breakfast high in protein.
• 3:15
  SPEAKER_00: So do not wake up like a half hour before you need to go out of the house and just sprint to the airport.
• 3:20
  SPEAKER_00: Give yourself some time to have a real breakfast because when we don't have a good breakfast and we just sprint out of the house, we end up getting really hangry, we end up fasting, we end up eating whatever's at our disposal at that point, which can be crappy airport snacks or crappy airport food, um, or we don't eat anything until we get on the plane and then have like crappy airplane snacks, right?
• 3:43
  SPEAKER_00: So give yourself time to eat a balanced breakfast high in protein, okay?
• 3:47
  SPEAKER_00: Even if that means we're grabbing like a 46 gram core power shake and a banana and running out the door and eating it on the way in the Uber to the airport, okay?
• 3:56
  SPEAKER_00: At least you're getting in high protein.
• 3:59
  SPEAKER_00: I would suggest no little, no, no less than 30 grams of protein for that morning's breakfast because you don't really know what your day's gonna look like sometimes.
• 4:07
  SPEAKER_00: You can get delayed at the airport, we can just have a bunch of issues.
• 4:10
  SPEAKER_00: So make sure you set yourself up right at the beginning of the day.
• 4:14
  SPEAKER_00: And then bring snacks along for the ride or the flight.
• 4:17
  SPEAKER_00: My go-to every single flight is a banana and an RX bar.
• 4:21
  SPEAKER_00: If it's not a banana, it's an apple, but it's some type of fruit and an RX bar, and I eat these on the plane because no matter what, even if I do eat breakfast, I'm gonna get hungry on that flight.
• 4:30
  SPEAKER_00: And I do not want to be left with the random weird check' mix that they give you, okay?
• 4:36
  SPEAKER_00: Um, especially since I'm gluten-free and dairy-free, I have to be a little more cognizant of what I pack.
• 4:42
  SPEAKER_00: So bring healthy snacks along for the flight.
• 4:44
  SPEAKER_00: Bring protein bars, protein shakes, protein powder.
• 4:47
  SPEAKER_00: Um, yes, that'll also get through security, by the way.
• 4:51
  SPEAKER_00: I put protein powder in baggies.
• 4:53
  SPEAKER_00: I have vanilla protein powder, so it's a white powder.
• 4:56
  SPEAKER_00: I do label the bag protein, but you know, I'm sure TSA knows what's cocaine and what's not.
• 5:01
  SPEAKER_00: But unmarked powder, it gets through security in my check-on, check-in.
• 5:06
  SPEAKER_00: In my carry-on, they don't stop me for that.
• 5:09
  SPEAKER_00: So you can bring protein powder through, uh, bring nuts, trail mix, fruit, veggies, and hummus, tuna chicken packets.
• 5:15
  SPEAKER_00: I would save the tuna packets for when you get off of the plane so that people next to you don't punch you in the face.
• 5:22
  SPEAKER_00: Uh, beef or turkey jerky type of situations, chomp bars, all those are great.
• 5:27
  SPEAKER_00: You can also pack meals for the plane or your ride.
• 5:31
  SPEAKER_00: Like if you're going on a road trip, they will also get through security if you like pack a cooler or something like that and bring it through, pack your meal just in a bag to eat at the airport before you get on your plane or even on your plane, they will let you through with those.
• 5:42
  SPEAKER_00: So those are just some general ideas to bring snacks along for the ride.
• 5:46
  SPEAKER_00: And then bringing a refillable water bottle is super key too.
• 5:49
  SPEAKER_00: Even if you just have, because I oftentimes just use a regular plastic one-liter water bottle.
• 5:54
  SPEAKER_00: I know I'm bougie like that because it's got to fit in my cup holder, and all of the water bottles that I've bought that fit in my cup holder either are not a liter and then I have to fill it up so many times during the day, or they don't fit in my cup holder and then they roll around the seat and first world problems.
• 6:09
  SPEAKER_00: First world problems.
• 6:10
  SPEAKER_00: So I usually, these are my tangents, I usually buy like spring water on Amazon and get it delivered via like every month on subscription, and I change out the water bottle every two days.
• 6:23
  SPEAKER_00: If it sits in the car, I change it out sooner, but I don't know.
• 6:26
  SPEAKER_00: It's not a great method, but it's what I do.
• 6:29
  SPEAKER_00: So I will make sure this is empty.
• 6:30
  SPEAKER_00: I'll stick it in my carry-on bag or just in one of those little containers.
• 6:34
  SPEAKER_00: I'll send it through security.
• 6:36
  SPEAKER_00: As long as it's empty, they will let it go through and then I'll fill it up on the other side.
• 6:39
  SPEAKER_00: Saves you money in the airport and it gives you a water bottle to have and make sure you're having enough water.
• 6:44
  SPEAKER_00: Okay, let's get into navigating exercise while traveling.
• 6:47
  SPEAKER_00: So, number one tip is to book a hotel with a gym.
• 6:51
  SPEAKER_00: It's super easy.
• 6:52
  SPEAKER_00: It's at your disposal, it'll be in there.
• 6:54
  SPEAKER_00: You can use it.
• 6:55
  SPEAKER_00: Really easy to make sure you can still work out depending on the length of your trip.
• 6:58
  SPEAKER_00: If your hotel does not have a gym, like if you're staying in an Airbnb, you can Google gyms in the area.
• 7:04
  SPEAKER_00: And oftentimes, if you're a new member of those gyms, they'll give you a free first day to check it out.
• 7:09
  SPEAKER_00: Um, and this also lets you have a real gym where a dumbbell dump, I can't speak today, guys.
• 7:14
  SPEAKER_00: Bear with me because you know I don't edit these.
• 7:16
  SPEAKER_00: Dumbbells will be heavier than 50 pounds.
• 7:19
  SPEAKER_00: You'll have like actual equipment to use if you do a real gym, and it's super fun to kind of check out a real gym in a new city.
• 7:25
  SPEAKER_00: I know I like to do it.
• 7:26
  SPEAKER_00: I know it might not be everyone's favorite, but really cool, especially if you're traveling for business or something like that.
• 7:32
  SPEAKER_00: Another thing you can do is just literally YouTube a quick 20-minute hotel room workout.
• 7:36
  SPEAKER_00: You could do a quick 20-minute Peloton weights workout, right?
• 7:39
  SPEAKER_00: Like whatever app you use, you can do this in your hotel room with body weight.
• 7:44
  SPEAKER_00: Use the bed, chair, sofa, etc., to do dips off of, push-ups off of, lunges, Bulgarians, like your workout is at the mercy of your imagination at this point of what we can do in the room.
• 7:58
  SPEAKER_00: And you'll find a lot of home quick body weight workouts just to get in that quick sweat or get the muscles pump in before the day so that the trip is not a total loss.
• 8:07
  SPEAKER_00: When all else fails, if we cannot work out because of timing or whatever is available to us, walk.
• 8:13
  SPEAKER_00: Get your steps in.
• 8:15
  SPEAKER_00: It's such an amazing way to stay active on vacation and explore.
• 8:19
  SPEAKER_00: So if you're like traveling New York City, Europe, anywhere where you're walking a lot, this is literally like the secret to vacation and not gaining weight is keeping your activity and your steps really, really high.
• 8:30
  SPEAKER_00: It's so helpful.
• 8:32
  SPEAKER_00: Um, so make sure you walk everywhere if you can.
• 8:35
  SPEAKER_00: Wear sensible shoes, right?
• 8:37
  SPEAKER_00: And then schedule active activities.
• 8:39
  SPEAKER_00: If you're going hiking, that's amazing.
• 8:41
  SPEAKER_00: Skiing and snowboarding burn so many calories.
• 8:43
  SPEAKER_00: If you're going rafting, anything that you can really burn calories while having fun, if you're not an exercise person or a weight room person, these are still great ways to stay active, stay healthy, burn some additional calories, and not have your vacation be a total loss.
• 8:59
  SPEAKER_00: Um, now this is the harder part.
• 9:01
  SPEAKER_00: How to eat healthier on vacation.
• 9:04
  SPEAKER_00: This is where most of us struggle because we are going to new places, we want to try the new food, we want to try the cuisine.
• 9:10
  SPEAKER_00: It may not be the healthiest options because those are the tastiest, right?
• 9:14
  SPEAKER_00: The non-healthy is what I mean.
• 9:16
  SPEAKER_00: But here are some tips on how to try and eat healthier, even just a little bit while on vacation.
• 9:22
  SPEAKER_00: Stock your hotel room.
• 9:23
  SPEAKER_00: So before I go on business trips, if we're not staying in an Airbnb, I will call ahead and make sure my room has a fridge.
• 9:29
  SPEAKER_00: And not like the mini fridge where it's super small and not really cold.
• 9:32
  SPEAKER_00: I want a real fridge, and they usually have no problem putting it in there for you.
• 9:36
  SPEAKER_00: I will then walk to a store nearby or I'll order Instacart.
• 9:40
  SPEAKER_00: Like literally, I've ordered Instacart to my hotel room to get protein shakes, fruit, veggies, hard-boiled eggs, protein bars, popcorn, like little snacks so that I have these in my hotel room because knowing myself, I eat way more often than the average person.
• 9:54
  SPEAKER_00: I am not someone who can just have three meals a day and be content.
• 9:58
  SPEAKER_00: Like I need the snacks in there.
• 9:59
  SPEAKER_00: I need food before bedtime.
• 10:02
  SPEAKER_00: I need a full breakfast, usually before other people start eating breakfast.
• 10:06
  SPEAKER_00: Like I gotta get in those calories.
• 10:08
  SPEAKER_00: So I need to make sure that I'm setting myself up for success by preparing and getting these things in my room for me.
• 10:14
  SPEAKER_00: Okay, so stock your hotel room.
• 10:16
  SPEAKER_00: Um, number two, get an Airbnb or a hotel with a kitchen so you can cook some of your meals.
• 10:21
  SPEAKER_00: When you have control over your meals, like the salt, the butter, the oil, the fat, you can then cook healthier choices for at least one meal, maybe even two meals a day.
• 10:30
  SPEAKER_00: If you're traveling with your family or friends, having a group breakfast together is the easiest part to control one meal and get in a healthy breakfast, get in a lot of protein before you're starting your day on vacation.
• 10:43
  SPEAKER_00: So if that's an option for you, I highly, highly recommend it.
• 10:47
  SPEAKER_00: Um, third, research restaurants ahead of time and look at menus.
• 10:51
  SPEAKER_00: So I suggest this whether you're on vacation or not.
• 10:53
  SPEAKER_00: I think it's a great tool so that you make a plan, you stick to it, you go into the restaurant, you're not distracted by smells or the way things look.
• 11:00
  SPEAKER_00: Like you've made a plan, you've pre-tracked it, you know what you're gonna order, and we stick to it.
• 11:06
  SPEAKER_00: If they do not have healthy options on the menu, maybe change the restaurant.
• 11:10
  SPEAKER_00: Maybe go somewhere that has food that you can actually eat.
• 11:13
  SPEAKER_00: I know for myself, if I like look up an Italian restaurant and it's all dairy and all gluten and they really don't have like salads or even like a chicken dish or a fish dish, I won't eat there.
• 11:25
  SPEAKER_00: Like I can't eat there.
• 11:27
  SPEAKER_00: Not even because of health reasons or or you know, aesthetic reasons, macro reasons, but because of of how I feel, like health reasons.
• 11:35
  SPEAKER_00: I cannot eat those foods.
• 11:36
  SPEAKER_00: So you do have the power to change those options, right?
• 11:40
  SPEAKER_00: Um, someone brought this up on the call that, like, what if you're in another country and you don't know the language?
• 11:44
  SPEAKER_00: I mean, then we just Google things and ask the servers who will hopefully speak English if it's a touristy area, choose something that looks on the healthier side, right?
• 11:55
  SPEAKER_00: Like we're gonna have to do a little more deep diving there.
• 11:57
  SPEAKER_00: But the fourth rule, which will help here with the restaurants too, is protein.
• 12:02
  SPEAKER_00: Make sure to get in protein at every single meal.
• 12:05
  SPEAKER_00: Plan your meals around the protein content.
• 12:07
  SPEAKER_00: So if you're looking at those menus and you really have no idea what things are, but you see like steak or chicken or you know something like that, like make sure it's hardy and protein and then go that route.
• 12:18
  SPEAKER_00: And then you can deal with the sides.
• 12:20
  SPEAKER_00: Vegetables are also super important, but hitting your protein all throughout the day will be really, really beneficial to sticking to your goals.
• 12:28
  SPEAKER_00: Uh, number, we're on five now.
• 12:31
  SPEAKER_00: We're on five.
• 12:32
  SPEAKER_00: We're getting there, guys.
• 12:33
  SPEAKER_00: So tip number five, share everything.
• 12:36
  SPEAKER_00: Like instead of ordering one of everything for yourself to indulge in, split desserts, split appetizers, split meals with others, have a few bites of a lot of different things and pass it off.
• 12:46
  SPEAKER_00: Now I understand that's probably a pain in the ass to track macros.
• 12:49
  SPEAKER_00: So we're like, that wouldn't be a great macro recommendation, but a lot of times on vacation, clients don't always track macros because we want them to be mindful.
• 12:57
  SPEAKER_00: But this still allows you to try different foods in different areas if you're traveling for personal or for cuisine or you're a foodie, but not get all the guilt and and calories from the whole dish.
• 13:08
  SPEAKER_00: Okay, so share.
• 13:10
  SPEAKER_00: Number seven, I don't even know what we're on, guys.
• 13:13
  SPEAKER_00: We're on six.
• 13:14
  SPEAKER_00: We're just just go with me.
• 13:16
  SPEAKER_00: Be mindful.
• 13:17
  SPEAKER_00: This is everyone's favorite.
• 13:18
  SPEAKER_00: Be mindful of your alcohol consumption, okay?
• 13:20
  SPEAKER_00: The fastest way to excess calories, inflammation, and bloat is going to be alcohol.
• 13:24
  SPEAKER_00: Those margaritas, pina coladas, daiquiries, all those sugary, fun travel drinks add up real freaking quick.
• 13:32
  SPEAKER_00: And it is so much extra calories.
• 13:35
  SPEAKER_00: I told everyone on the call that a margarita is usually between 250 and 450, 250 to 450 calories per margarita, and we don't just have one, okay?
• 13:47
  SPEAKER_00: Skinny margaritas are a little different.
• 13:49
  SPEAKER_00: Those are usually just put with agave.
• 13:51
  SPEAKER_00: Um, but the normal sweet and sour mix type of margaritas, avoid.
• 13:56
  SPEAKER_00: Yeah, they're a lot.
• 13:57
  SPEAKER_00: So what I suggest for most is to go for clear liquors or wines and zero calorie mixers.
• 14:03
  SPEAKER_00: Now you can do the whiskies and the bourbons and all that stuff, but just keep your mixers real low calorie, like a diet ginger ale or something like that, instead of, you know, that's a standard or diet coke or something like that if you're gonna do a Jack and Coke.
• 14:16
  SPEAKER_00: But zero uh clear liquors and zero calorie mixers are usually the way to go and keeps things very calorically uh not dense.
• 14:25
  SPEAKER_00: And then for every alcoholic beverage, drink two eight-ounce glasses of water.
• 14:29
  SPEAKER_00: So make sure you're really staying hydrated.
• 14:30
  SPEAKER_00: Alcohol is a really great way to become dehydrated, and that is how we get hangovers, and that's how we also get the residual water retention bloat the next day or even two days after.
• 14:41
  SPEAKER_00: So lots of water will help avoid this.
• 14:43
  SPEAKER_00: And lastly, we are on vacation, we are traveling, so do try to enjoy yourself, right?
• 14:50
  SPEAKER_00: We can't go crazy every meal of every day on vacation, but we can splurge for like that famous fried chicken joint everyone must try when you're in Nashville, okay?
• 14:58
  SPEAKER_00: Like, or the cupcake place in New York, or you know, what have you.
• 15:01
  SPEAKER_00: You can try these things, doesn't mean you have to finish it.
• 15:04
  SPEAKER_00: It also doesn't mean that you can't try them if you have goals.
• 15:08
  SPEAKER_00: Just be very mindful and be present when you're eating to avoid overeating.
• 15:12
  SPEAKER_00: If we are focusing on the meal and our family, we're not on our phones, the meal will be a lot more enjoyable and we tend to not overeat in those instances.
• 15:21
  SPEAKER_00: Now, what about when we get back?
• 15:22
  SPEAKER_00: Post-travel weight gain.
• 15:24
  SPEAKER_00: I do recommend that you do not weigh yourself after you get back from vacation.
• 15:28
  SPEAKER_00: You're the scale will be up and it will be due to inflammation and water retention.
• 15:32
  SPEAKER_00: Even traveling on an airplane makes us hold excess water.
• 15:35
  SPEAKER_00: So, why wouldn't all of the food and alcohol also make us hold excess water?
• 15:41
  SPEAKER_00: So it's not always a great idea to weigh yourself when we get back, but here are some tips to navigate that weight gain and get back to feeling good after vacation.
• 15:50
  SPEAKER_00: First off, water is your bestie.
• 15:53
  SPEAKER_00: Water's your BFF.
• 15:54
  SPEAKER_00: Most, like I said, most of the weight gain is water retention and inflammation.
• 15:57
  SPEAKER_00: So we're gonna flush it out with extra water intake.
• 16:00
  SPEAKER_00: I especially recommend a gallon after vacation every single day.
• 16:03
  SPEAKER_00: Half your body weight in ounces is the minimum I would recommend, but for post-vacay, step up that water game.
• 16:09
  SPEAKER_00: You can even flavor it with some lemon, lime, oranges, what have you.
• 16:13
  SPEAKER_00: Just make sure you're getting your water in.
• 16:16
  SPEAKER_00: And then, second, no compensatory behaviors.
• 16:19
  SPEAKER_00: We don't need extra cardio.
• 16:20
  SPEAKER_00: We don't need fast workouts.
• 16:22
  SPEAKER_00: We don't need to starve ourselves for days or like order a juice cleanse when we get back because we feel so gross.
• 16:27
  SPEAKER_00: We don't need to do any of those things.
• 16:28
  SPEAKER_00: We just need to get back to our regular healthy eating plan of lean proteins, veggies, fruits, complex carbs, and healthy fats.
• 16:36
  SPEAKER_00: We need to get back to tracking macros and get back to water, get back to our workouts.
• 16:41
  SPEAKER_00: We do not need to discipline ourselves for having a good vacation.
• 16:47
  SPEAKER_00: Um, the reason I don't like compensatory behaviors either is because it also on the flip side has the reward aspect, like, oh my gosh, I ate this, so I have to burn it off.
• 16:57
  SPEAKER_00: But then, okay, I also worked out, so now I deserve this.
• 17:01
  SPEAKER_00: We don't want any of that mindset thinking.
• 17:03
  SPEAKER_00: We want to get completely away from that type of mindset and just get back right on the ball to where we were before vacation.
• 17:10
  SPEAKER_00: Now, one week of one week isn't much in the grand scheme of your health goals, right?
• 17:14
  SPEAKER_00: Like traveling and vacations only become an issue when they're done super often and without any regard to goals.
• 17:20
  SPEAKER_00: But if you stay mindful and present and we're enjoying ourselves and we're drinking all the water, we're getting some veggies and fruits in, we're getting our protein in, the damage will be much, much, much less, which will afford us the luxury of going on more vacations and learning how to navigate these, and then also staying very healthy in the process and making, you know, sticking to our commitment to ourselves that like we're gonna do this and navigate real life and find a sustainable, sustainable approach.
• 17:52
  SPEAKER_00: All the tips and tricks I gave you today are sustainable, and I hope you guys try them and let me know.
• 17:57
  SPEAKER_00: Um, with that said, those are all of my tips.
• 18:00
  SPEAKER_00: I'm under 18 minutes.
• 18:01
  SPEAKER_00: I'm so freaking proud of myself.
• 18:02
  SPEAKER_00: Woo! And something else I wanted to add next week, next Tuesday, August 30th at 7 p.m.
• 18:09
  SPEAKER_00: EST, I will be hosting a free fat loss workshop.
• 18:13
  SPEAKER_00: So it's gonna be about an hour long, maybe even longer, depending on questioning.
• 18:17
  SPEAKER_00: I am going to be teaching you or going over the top five most common reasons why your fat loss journey has stalled, why the scale has plateaued, why we're not seeing any movement, maybe you know, why you did see a bunch of movement and now it's stopped.
• 18:32
  SPEAKER_00: We're gonna be going over the pitfalls that most of us fall into in this realm and then how to get out of those and how to deal with each of those.
• 18:39
  SPEAKER_00: So this workshop is free this time around, next time it will not be free.
• 18:44
  SPEAKER_00: So if you are interested in this, I'm gonna attach the link to join in the show notes bio.
• 18:49
  SPEAKER_00: I'm also, yes, it will be recorded, by the way, but I am going to be raffling off some prizes for those who are live and introducing some other special offers.
• 18:58
  SPEAKER_00: So you're gonna want to be live on the call.
• 19:01
  SPEAKER_00: Um, but if not, you will get the recording emailed to you after.
• 19:04
  SPEAKER_00: So find that link in the show notes.
• 19:06
  SPEAKER_00: And as always, if you like this episode, like, share, and download, you know, post it, tag me, let me know you watched it, share with your friends, leave a review.
• 19:16
  SPEAKER_00: I would love if you guys left a review.
• 19:17
  SPEAKER_00: I don't even know if that's a thing on some of these anymore, but it would be really great to hear from you guys and let you, you know, know that you enjoy listening to this too and listening to me ramble.
• 19:25
  SPEAKER_00: So have a great week, and I'll see you guys next time.